Nqoba Izintaba
Ukungenela umjaho wakho wokuqala we-ultra-trail, noma i-Skyrace kungaba ukuzizwisa okujabulisayo nokuguqulayo. Imijaho efana ne-UTMB World Series, i-Spartan Trail World Championship, i-Golden Trail Series noma i-Skyrunner World Series inikeza indawo eyinselelo enemiqansa kanye nokwehla kobuchwepheshe.
Ukuqinisekisa umjaho oyimpumelelo, kubalulekile ukuzilungiselela ngokomzimba nangokwengqondo. Kulesi sihloko, sizoxoxa ngokuthi yini ongayilindela emjahweni we-ultra-trail futhi sinikeze isiqondiso mayelana nokuqeqeshwa, ukuqina nokuzivocavoca umzimba, isu lomjaho, ukuhlela ukudla, kanye nemizwa yangemva komjaho.
Ongakulindela
Imijaho yama-Ultra-trail yethula izinselele ezinkulu, ukubekezela okunzima, ukuqina kwengqondo, namakhono obuchwepheshe. Uzohlangabezana nezintaba ezinde, ukwehla kommango, izindawo ezingalingani, kanye nezimo zezulu ezingase zikwazi ukubikezelwa. Izifundo ngokuvamile zihlanganisa ukuphakama okukhulu, ukuhlola ukuqina kwakho kwenhliziyo nemithambo yegazi namandla omlenze. Zilungiselele ukukhathala, ubuhlungu, kanye nezikhathi lapho uzodinga ukucindezela imikhawulo yakho kokubili ngokwengqondo nangokomzimba.
Uhlelo lokuqeqesha
Ukuqeqeshelwa umjaho we-ultra-trail kudinga umzamo ongashintshi kanye nohlelo lokuqeqeshwa oluhlelwe kahle. Okufanelekile, kufanele uqeqeshe izinsuku ezinhlanu kuya kweziyisithupha ngesonto, ugxile ekuhlanganiseni kokugijima, ukuqeqeshwa kwamandla, nokuzivocavoca kokuhamba.
Ngokokuqala ngqa umgijimi wamamayela ayi-100, uhlelo oluhle lokuqeqesha lungaqukatha ukujima okungu-8-10 ngeviki (okuphelele kwamahora angu-8-10), okuhlanganisa konke ukugijima, amandla, ukuhamba kanye neseshini yokwelula.
Umqondo omuhle ngaphambi kokuqala ngokuqeqeshwa kwakho, ukwakha a Uhlelo Lonyaka ngezigaba ezahlukene zokuqeqeshwa okuhlanganisa nemijaho yakho yesizini.
Khulisa kancane kancane imayela lakho langeviki, okuhlanganisa ukuphindaphinda kwamagquma, ukugijima okude, namaseshini okuqeqesha aphindela emuva ukuze ulingise izimo zomjaho, okuhlanganisa izinga elihle lamamitha aqondile njalo ngenyanga ukuze wakhe amandla emilenze nokubekezela.
Amathiphu -Thola uhlelo lwakho lokuqeqesha olulungiselelwe kusengaphambili
100 miles Trail egijima uhlelo lokuqeqeshwa - Osaqalayo
Ukuqeqeshwa kwamandla nokuhamba
Ukuze ubhekane nezindawo eziyinselele, faka izivivinyo ezifana nama-squats, amaphaphu, ama-step-up, kanye nokuphakanyiswa kwenkonyane ukuze uqinise umzimba wakho ophansi. Ukuzivocavoca okuyisisekelo, okufana namapulangwe nama-twist aseRussia, kuzothuthukisa ukuzinza. Ukwengeza, beka phambili izivivinyo zokuhamba ukuze uthuthukise ukuguquguquka futhi uvimbele ukulimala, ugxile ezindaweni ezinjengezinqulu, amaqakala namahlombe.
Ngaphambi kokuba uqale ngokuqeqeshwa kwakho, umqondo omuhle uwukwenza izivivinyo ezithile, ukuze uqinisekise ukuthi usezindaweni ezifanele zokunyakaza, ukuzinza, ibhalansi namandla.
Kulesi sihloko uzothola ulwazi kanye nemiyalelo yokwenza Arduua Ukuhlolwa kwe-Trail esebenzayo, Skyrunning kanye ne-Ultra-trail.
Amathiphu - Ukuqeqeshwa kwamandla
Ukuqeqesha Amandla nge-TRX kunenzuzo ikakhulukazi kubagijimi, njengoba kungasiza ukunciphisa ingozi yokulimala kubadlali bokukhuthazela ngokulungisa ukungalingani ohlangothini lwakho lwesobunxele nangakwesokudla, okungaholela ekuhambeni okungahambi kahle nokulimala ngokuhamba kwesikhathi. Kulesi sihloko ungabuka umzimba ogcwele ohlukile Izinhlelo zokuqeqesha ze-TRX.
Amathiphu - Ukuqeqeshwa kokuhamba
Ubudlelwano ekuguquguqukeni komsubathi kanye nengozi yokulimala yinto okufanele uyicabangele njalo. Kulesi sihloko ungabuka ezinye ezahlukene Izindlela zokuhamba zabagijimi be-Trail.
Isikhathi sokuqeqesha
Lona umbuzo onzima, futhi ngokuqinisekile kuncike esimweni sakho somzimba, lapho uqala khona kanye nobude bomjaho.
Kodwa ngokuvamile singasho ukuthi, qala ukuqeqeshwa okungenani izinyanga eziyisithupha ngaphambi komjaho ukuze uvumele isikhathi esanele sokuqhubeka nokuzivumelanisa nezimo. Khulisa kancane kancane ukuqina nobude besikhathi sokuqeqesha, okuhlanganisa nezikhathi ezipholile emavikini okugcina ukuze uvumele umzimba wakho ukuthi ululame futhi ufinyelele inani eliphakeme ngosuku lomjaho.
Isu Lomjaho kanye Nokuhlela Ukudla
Yakha isu lomjaho elisekelwe ekuhlaziyweni kwesifundo namandla omuntu siqu. Hlukanisa umjaho ube amasegimenti, phatha amazinga akho omzamo, futhi uhlale unamandla futhi ugcwele amanzi kulo lonke. Linga ngokudla okunempilo ngesikhathi sokuqeqeshwa ukuze uthole ukuthi yini ekusebenzela kangcono. Hlela ukudla okunomsoco okunama-carbohydrate, amaprotheni, namafutha anempilo. Ngosuku lomjaho, dla ukudla okugayeka kalula futhi ugcine ukugeleza kwamanzi ukuze ugcine amazinga akho wamandla.
Kulesi sihloko uzothola isiqondiso sendlela yokusingatha Ukudla okunomsoco ngaphambi, ngesikhathi nangemuva komjaho.
Imizwa Yangemva Komjaho
Ukuqeda umjaho we-ultra-trail impumelelo engavusa uhla lwemizwa. Ungase ube nenhlanganisela yokukhathala, injabulo, nomuzwa ojulile wokufeza okuthile. Zinike isikhathi sokululama ngokomzimba nangokwengqondo, wamukele ukuphumula, ukuphumula, nokuzivocavoca okuthambile ngaphambi kokucabangela umjaho wakho olandelayo.
Isiphetho
Ukulungiselela umjaho wakho wokuqala we-ultra-trail kuwuhambo olumangalisayo lokukhula ngokomzimba nangokwengqondo. Ngokuqeqeshwa okufanele, ukuzivocavoca kwamandla nokuhamba, isu lomjaho, nokuhlela ukudla, unganqoba izintaba futhi uphume umnqobi. Yamukela inselele, ujabulele isipiliyoni, futhi ujabulele imizwa ekulindele ngemva kokuwela lowo mugqa.
Thola uhlelo lwakho Lokuqeqesha olusebenzayo lwe-Trail
Thola uhlelo lwakho lokuqeqesha olugijima ku-Trail oluzohambisana nezidingo zakho zomuntu siqu, izinga lakho lokufaneleka, ibanga, isifiso sokuvelela, ubude besikhathi kanye nesabelomali. Arduua inikeza ukuqeqeshwa komuntu siqu ku-inthanethi, izinhlelo zokuqeqesha eziqondene nomuntu ngamunye, izinhlelo zokuqeqesha eziqondene nomjaho, kanye nezinhlelo zokuqeqesha ezijwayelekile (isabelomali), samabanga 5k - 170k, abhalwe abaqeqeshi abanolwazi lokugijima komzila Arduua. Funda kabanzi kulesi sihloko ukuthi ungakwenza kanjani Thola uhlelo lwakho Lokuqeqesha olusebenzayo lwe-Trail.
Sikufisela inhlanhla ngokuqeqeshwa kwakho, futhi ngicela ungithinte nganoma yimuphi umbuzo.
/Katinka Nyberg, CEO/Founder Arduua