Izinhlelo Zokuqeqesha Ze-Ultra Marathon: Vula Izimfihlo
Thola izimfihlo ngemuva ArduuaIzinhlelo Zokuqeqeshwa Ze-Ultra Marathon, okuhlanganisa indlela yethu kanye nezibonelo eziphathekayo ezivela “KuHlelo Lokuqeqesha Lwe-Ultra Marathon Amamayela angu-100 – Okumaphakathi” ukuze kuphakanyiswe uhambo lwakho lokuqeqeshwa.
Ukugibela i-ultramarathon yamakhilomitha angu-100 kuyinselele enkulu edinga okungaphezu nje kokukhuthazela ngokomzimba; kudinga indlela enamasu, ehlelwe kahle futhi enokuziphatha kahle. Ngo Arduua, siyaqonda izimfuno eziyingqayizivele zokugijima komzila, ikakhulukazi endaweni yama-ultramarathon. Kungakho siklame ngokucophelela Uhlelo lwethu Lokuqeqesha Lwe-Ultra Marathon lwamamayela angu-100 ukuze sinikeze abagijimi abafana nawe amandla okunqoba lo msebenzi ongajwayelekile.
Uhambo oluya ku-100 Miles luqala ngo-50k, 50 miles kanye no-100k
Ukuthi kancane ArduuaIzinhlelo Zokuqeqesha Ze-Ultra Marathon:
At Arduua, siklame ngokucophelela izinhlelo zokuqeqesha ze-ultramarathon ezithatha amaviki angu-16-48, sinikeza ukujima okukhethwe ngokucophelela isonto ngalinye, okuhlanganisa amandla, ukuhamba, nokuzivocavoca okuvumelana nezimo. Lezi zinhlelo zikude nezixazululo ezijwayelekile zokulingana nobukhulu obubodwa; enzelwe ngokukhethekile abagijimi be-trail bamazinga ahlukahlukene okuhlangenwe nakho, ngomgomo wokungagcini nje ngokukusiza ukuthi uqede kodwa futhi ube namandla okuba uphumelele phakathi kweqembu lakho lobudala. Izinhlelo zethu ze-ultra marathon zibhekelela amabanga ahlukene (amamayela angu-50k, angu-50, angu-100k, nangu-100) kanye namazinga (Osaqalayo/Omaphakathi/Okuncintisana), ukuqinisekisa ukuthi kunohlelo olufanele lwawo wonke ama-ultramarathoner afisayo.
Yini eyenza izinhlelo zethu zihluke:
- Izigaba Zokuqeqesha Okuhleliwe: Izinhlelo zethu zihlukaniswe ngezigaba ezithile zokuqeqesha, ngasinye siqondise izici ezihlukene ezibalulekile empumelelweni ye-ultramarathon.
- Indlela Ephelele: Sikholelwa endleleni ephelele yokuqeqeshwa, ukumboza ukugijima, amandla, ukuhamba, nokwelula. Iseshini ngayinye ihlelwe ngokucophelela futhi ihlanganiswe neyakho Trainingpeaks i-akhawunti yokufinyelela kalula nokulandelela.
- Ngaphandle Kwebanga: Isikhathi namandla: Ngokungafani nezinhlelo zendabuko ezigxile kuphela ebangeni, izikhathi zethu zokugijima zisekelwe esikhathini. Ukuqina kukalwa ngokushaya kwenhliziyo, okuqinisekisa ukuthi ukuqeqeshwa kwakho kuhambisana namandla akho kanye nenqubekelaphambili.
Izigaba Zembuliwe:
- Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esiyisisekelo: Yakha isisekelo esiqinile, ubhekane nobuthakathaka futhi uthuthukise isimo somzimba jikelele.
- Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esicacisiwe: Khomba imikhawulo ye-aerobic ne-anaerobic, egxile ekwandiseni amandla nokusebenza.
- Isigaba Sokuncintisana, Ngaphambi Kokuncintisana: Lungisa ukuqeqeshwa kwakho ukuze uthole umfutho wokuncintisana, ukuhamba kancane, nezici ezengeziwe ezifana nesimo sezwe, umsoco, nezisetshenziswa. Kulesi sigaba sikhulisa ivolumu!
- Isigaba sokuncintisana, iTapering + Competition: Finyelela osukwini lomjaho ngokufaneleka okuphezulu, ugqozi, namazinga wamandla, ulandela imihlahlandlela yokudla ukuze usebenze kahle.
- Isigaba Soshintsho - Ukuguquka Nokubuyisela: Beka kuqala ukululama kwamalunga nemisipha, ubuyisele umzimba wakho ekusebenzeni kwawo okuvamile.
Indlela Esiziqeqesha ngayo: Izimfihlo Zembulwa
Izinselele Zomzimba:
- Amandla Ayisisekelo: Ibalulekile ukuze uphumelele, izinhlelo zethu zihlanganisa ukuqeqeshwa kwamandla okuhlosiwe ukuze udlule entanjeni.
- I-Eccentric Force: Lungiselela imisipha yakho namalunga ukuze uthole izidingo eziyingqayizivele zokugijima wehla.
- Ukukhuthazela: Londoloza amandla kumabanga amade ngokugcina indawo yokushaya kwenhliziyo ephansi.
Ubungcweti bobuchwepheshe:
- Ukuhamba nokuvumelana nezimo: Zulazula ezindaweni zobuchwepheshe kalula ngokusebenzisa ukuzivocavoca okuthile nokuguquguquka.
- Ama-Speed Drills: Thuthukisa ukushesha kwakho endaweni eyinselele.
- I-Plyometrics: Lola ukusabela kwakho ngokuqeqeshwa okuqhumayo.
Ukuqina Kwengqondo:
- Isiyalo: Hlakulela umqondo oqondile ukuze uhlale ugxile ezinhlosweni zakho.
- Isikhuthazo: Gcina amehlo akho emklomelweni ukuze uhlale ukhuthazekile kulo lonke uhambo lwakho lwe-ultramarathon.
- I-Survival Instinct: Hlala uqaphile ezindaweni eziyinselele, ngisho nalapho kuqala ukukhathala.
Isibonelo I-100 Miles Training Plan Maphakathi namaviki angama-44
Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esiyisisekelo (izinyanga ezingu-1-3)
- Ukuthuthukiswa okujwayelekile kwesimo somzimba.
- Sebenza Ngobuthakathaka (Ekuhambeni namandla).
- Ukulungiswa kokwakheka komzimba/ukuthuthukiswa (ukuqeqeshwa nokudla).
- Amandla esisekelo esijwayelekile.
- Ukuqeqeshwa kwezakhiwo zamaqakala onyawo.
Isibonelo seviki 2.)
Monday: Ukuqeqeshwa okulula okuphambanayo 50 min, Amapulangwe / CORE 12 min
NgoLwesibili: Ukuphumula
ngoLwesithathu: Ukugijima kwephiramidi 50 min Z1-Z2-Z3-Z4-Z3-Z2-Z1, Nweba 15 min
ULwesine: Ukuqeqeshwa kwamandla asebenzayo 45 min
Friday: Ukuphumula
NgoMgqibelo: Ukugijima Okunethezekile endaweni enamagquma amaminithi angu-50, Amandla okunyakaza kwezinyawo 20 min
NgeSonto: Ukugijima okulula 40 min
Isigaba Esijwayelekile Sokuqeqesha, Isikhathi Esiqondile (izinyanga ezingu-1-3)
- Ukuqeqeshwa kwamathreshold (aerobic/anaerobic).
- Ukuqeqeshwa kwe-VO2 max.
- Guqula i-volyme yokuqeqesha ihambisane nemigomo kanye nomlando womsubathi.
- Amandla amakhulu aphansi komzimba, i-CORE, kanye nemininingwane esebenzayo.
Isibonelo seviki 21.)
Monday: Ukuqeqeshwa okulula okuphambanayo i-50 min, ukuzinza kwe-Ankle ukuhamba kwe-30 min
NgoLwesibili: I-Fartleck2-2-2- + 15 Tempo 52 min, Yelula 15 min
ngoLwesithathu: Isisekelo samandla 50 min
ULwesine: I-VO2-max block of 25 min 53 min
Friday: Ukuphumula
NgoMgqibelo: Umzila ogijima isikhathi eside ukhuphuka izintaba 120 min
NgeSonto: Ukugijima okulula 60-70 min
Isigaba Sokuncintisana, Ngaphambi Kokuncintisana (amaviki angu-4-6)
- Ukuqina kokuncintisana kokuqeqeshwa kanye nokuhamba kancane.
- Ukuqeqesha eminye imininingwane yokuncintisana (indawo, umsoco, imishini).
- Ukubamba amaleveli wamandla nama-plyometrics.
Isibonelo seviki 38.)
Monday: Umzila olula 60-70 min, Upperbody amandla (Trail running pole) 25 min
NgoLwesibili: I-Aerobic tempo ejulile 50-60 min, yelula imizuzu eyi-15
ngoLwesithathu: Ukuqeqeshwa kwePlyometric 30 min, Veza amandla 15 min
ULwesine: Ukugijima ukhululekile 50-60 min
Friday: Ukuphumula
NgoMgqibelo: Umzila ogijima izintaba ezinde + umzila we-aerobic amahora angu-4, Yelula imizuzu eyi-15
NgeSonto: Easy cross ukuqeqeshwa 50 min
Isibonelo seviki 42.)
Monday: Indlela elula 70-80 min
NgoLwesibili: I-Aerobic tempo ejulile 60-70 min zone 2, nweba 15 min
ngoLwesithathu: Ukuqeqeshwa okusebenzayo 45 min
ULwesine: Ukugijima okunethezekile 60 min
Friday: Ukuphumula
NgoMgqibelo: Hlola ngokudla okunempilo nemishini amahora angu-6, Nweba 15 min
NgeSonto: Easy cross ukuqeqeshwa 50 min
Isigaba Sokuncintisana, I-Tapering + Competition (amaviki angu-1-2)
- Lungisa ivolumu namandla ngesikhathi sokuqopha.
- Finyelela osukwini lomjaho ngenani eliphakeme lokuqina, ugqozi, amandla aphelele, amaleveli nesimo sokuphila kahle.
- Iziqondiso zokudla okunomsoco, ngaphambi nangesikhathi somjaho.
Isibonelo seviki 44.)
Monday: Umzila olula 40-50 min, Hip ukuhamba 15 min
NgoLwesibili: I-Aerobic tempo ejulile 50-60 min, yelula imizuzu eyi-15
ngoLwesithathu: Ukuhamba / Ukugijima Okulula Kakhulu 60 min
ULwesine: Ukuphumula
Friday: USUKU LOMJAHO 100 MILES (zifudumeze ngaphambi komjaho)
NgoMgqibelo: Umzila ogijima izintaba ezinde + umzila we-aerobic amahora angu-4, Yelula imizuzu eyi-15
NgeSonto: Easy cross ukuqeqeshwa 50 min
Isigaba soguquko - Inguquko & Ukubuyisela
- Amalunga nokululama kwemisipha.
- Buyisa ukusebenza okuvamile kwezitho zomzimba kanye nesistimu yenhliziyo.
- Imihlahlandlela yokudla ngemva komjaho.
Uhambo Lwakho Luqala Lapha: Vula Amandla Akho E-Ultra
ArduuaIzinhlelo zokuqeqesha ze-Ultra Marathon ziwukhiye wakho wokuvula amandla eqiniso ngaphakathi kuwe. Uma usukulungele ukuthatha inselele futhi ukhuphule ukusebenza kwakho kwe-ultramarathon.
Ngale Kwepulani: Kanjani Arduua Ishintsha Abagijimi
At Arduua, ukuzibophezela kwethu kudlula ukunikeza izinhlelo zokuqeqesha. Siphinde futhi sinikeze izinhlelo zokuqeqesha ezizimele kanye Ukuqeqesha Umuntu sihlanganisa indlela yethu yomuntu ngamunye, siqinisekise uhlelo oluhambisana nemigomo yakho, izinhlanga, nokuzibophezela komuntu siqu. Abaqeqeshi bethu basebenzisa imininingwane abayithole kuyo Arduua Ukuhlolwa kwe-Trail esebenzayo ukukala ngokunembile izinga lokufaneleka kwakho kwesisekelo, ukuhamba, namandla.
Indlela Yokuqeqesha: Ukubheka Ngemva Kwezigcawu
Ukuqeqeshwa kwethu kusekelwe emthwalweni wokuqeqeshwa komuntu siqu olinganiswa ngokugijima kwenhliziyo, nokugxila kubude besikhathi ngebanga. Lokhu kuqinisekisa ukuthi isikhathi ngasinye sihambisana nezidingo zakho, kukusiza ukuthi ufinyelele imigomo yakho ngokungaguquki. Wonke amaseshini asebenzayo asekelwe esikhathini futhi alawulwa izinga lokushaya kwenhliziyo, ahlinzeka ukuthinta komuntu siqu ekuqeqeshweni kwakho.
I-Real-Time Running Coaching nge-Training Watch
Cabanga ngewashi lakho lokuqeqeshwa likuqondisa kuseshini ngayinye egijimayo, lizivumelanisa nejubane lakho futhi liqinisekisa ukuthi uhlala ngaphakathi kwezindawo ezihlosiwe zokushaya kwenhliziyo. Indlela yethu ihlanganisa ukusebenziseka kokuqeqeshwa okusekelwe ku-inthanethi nokunemba kokuqeqeshwa kwesikhathi sangempela.
Qalisa Uhambo Lwakho Olunamandla: Amathuba Akho Akulindile
ArduuaIzinhlelo zokuqeqeshwa kwe-ultra marathon akuzona nje izinhlelo; ziwuhambo oluguqulayo ezenzelwe wena. Ulungele ukwamukela inselele? Qalisa namuhla futhi uzibonele uguquko olumangalisayo olukulindele.
Khetha uhlelo lwakho
Arduua bahlinzeka Ngezinhlelo Zokuqeqesha ezilungiselelwe ngaphambilini ukusuka ku-5 km - 100 Miles.
100 miles Trail egijima uhlelo lokuqeqeshwa - Abaqalayo, 24 - 48 amaviki
100 miles Trail egijima uhlelo lokuqeqeshwa - Okumaphakathi, amaviki angama-24 - 48
100 miles Trail egijima uhlelo lokuqeqeshwa - Ukuncintisana, amaviki angama-24 - 48
I-100k Trail, uhlelo lokuqeqeshwa komuntu ngamunye - Oqalayo, amaviki angama-24 - 48
I-100k Trail, uhlelo lokuqeqeshwa komuntu ngamunye - Okumaphakathi, amaviki angama-24 - 48
I-100k Trail, uhlelo lokuqeqeshwa komuntu ngamunye - Ukuncintisana, amaviki angu-24 - 48
I-50 Miles Trail egijima uhlelo lokuqeqeshwa - Abaqalayo, amaviki angama-24 - 48
50 Miles Trail egijima uhlelo lokuqeqeshwa - Okumaphakathi, amaviki angama-24 - 48
I-50 Miles Trail egijima uhlelo lokuqeqesha - Ukuncintisana, amaviki angama-24 - 48
50k uhlelo lokuqeqesha olugijimayo - Abaqalayo, amaviki ayi-16 - 48
50k uhlelo lokuqeqesha olugijimayo - Okumaphakathi, amaviki ayi-16 - 48
50k uhlelo lokuqeqesha olugijimayo - Ukuncintisana, amaviki ayi-16 - 48
Xhumana ne- Arduua Coaching!
Uma unesithakazelo Arduua Coaching futhi ngokufuna usizo ngokuqeqeshwa kwakho, sicela uvakashele yethu Iwebhusayithi ukuze uthole ulwazi olwengeziwe. Nganoma yimiphi imibuzo noma imibuzo, zizwe ukhululekile ukuxhumana noKatinka Nyberg ku katinka.nyberg@arduuaPlay.
