Siziqeqeshela kanjani ukusebenza kwe-Trail, Skyrunning, kanye ne-Ultra-trail?

Ukugijima komzila kanye nokugijima kwe-Sky kuhluke kakhulu ekusebenzeni komgwaqo. Bafuna indlela yokuqeqeshwa okukhethekile ukuze banqobe izinselele ezingokomzimba, ezobuchwepheshe, nezengqondo ezihilelekile. Kodwa-ke, baphinde banikeze ithuba lokuhlola izindawo ezimangalisayo futhi bathole injabulo yokubukwa kwengqungquthela, ama-ridge amagobolondo, nokwehla okusheshayo.

Physical:

Ukukhuphuka okude, okuwumqansa nokwehlela kubeka izidingo zomzimba ezihlukile ezidinga ukuqeqeshwa ukuze kuthuthukiswe ikhono lomzimba lokubekezelela lezi zingcindezi emabangeni amade.

Amandla Ayisisekelo: Uhlose ukufinyelela entanjeni? Lokhu kubalulekile empumelelweni.
I-Eccentric Force: Ukuqeqeshwa okukhethekile ukuze kulungiswe imisipha namalunga ukuze agijime ekwehleni.
Ukukhuthazela: Ukunqoba amabanga amade kudinga ukugijima endaweni ephansi ye-pulse ukuze wonge amandla.

Ubuchwepheshe:

Izindawo zobuchwepheshe kanye nezimo zezulu ezivame ukuba zimbi kakhulu zibeka izingozi zangempela, ezidinga i-skillset, ukushesha, nokuhamba okungenakuqhathaniswa kwezinye izinhlobo zokugijima.

I-Plyometrics: Ukuqeqeshwa kweziqhumane ukuze kucije ukusabela.
Ukuhamba nokuvumelana nezimo: Ukulungiselela umzimba ukuthola izigaba zobuchwepheshe ezidingekayo.
Ama-Speed Drills: Ukuthuthukisa isivinini namandla endaweni embi.

Umqondo:

SkyrunningIzici zomzimba nezokusebenza zidinga ingqondo eqinile kanye nokugxilisa ingqondo ukuze ufeze izinjongo zakho.

Isiyalo: Indlela yokuqeqesha eqondile ikhulisa umqondo oqondile.
Isikhuthazo: Ukugcina ukugxila kwakho emgomweni wakho ukuze uhlale ukhuthazekile.
Ukusinda: Ukuhlala uqaphile ezindaweni eziyinselele, ngisho nalapho ukhathele.

Individualized For You

Sizibophezele ekusizeni ukuthi ufinyelele izinjongo zakho, udlule okungcono kakhulu komuntu siqu, futhi uphumelele ngaso sonke isikhathi uma ugijima.

Izinhlelo zethu zokuqeqesha zenzelwe umuntu ngamunye, ziqinisekisa ukuhluka kwazo. Umqeqeshi wakho uklama uhlelo lwakho ngokusekelwe ezinhlosweni zakho, imijaho ezayo, ukuzibophezela komuntu siqu, amashejuli omsebenzi, nomlando osebenzayo.

Ukuze sakhe uhlelo olungcono kakhulu lokuqeqeshwa, sihlola ngokujulile umlando wakho osebenzayo, isimo somzimba, isizinda sezokwelapha, umlando wokulimala, ukutholakala kwesikhathi, amathuluzi okuqeqesha, nezindawo zokuqeqesha ezitholakalayo. Le nqubo ihlanganisa izingxoxo eziphelele, uhlu lwemibuzo, nokuhlola okuhlukahlukene, okuhlanganisa ukuhlolwa kokugijima komzimba nokuhlola kokuqala kokuhamba, amandla, ukuzinza, nokulinganisela.

Ukusebenzisa imininingwane etholwe esihlokweni sethu Arduua Uvivinyo lwe Skyrunning ngesikhathi Build Your Plan isigaba, sikukala ngokunembile izinga lokufaneleka kwakho kwesisekelo, ukuhamba, namandla, okusenza sikwazi ukudala uhlelo lokuqeqesha olufanelana nawe ngqo.

Yini Ehilelekile?

Uhlelo lwakho lokuqeqesha nokwesekwa kusekelwe ezintweni ezibalulekile:

Ukuqeqeshwa ngokomzimba: Izikhathi zokugijima, amandla, ibhalansi, ukuhamba, nokwelula.
Amakhono we Skyrunning: Gxila kumamitha aqondile, amakhono obuchwepheshe okukhuphuka nokukhuphuka, ukuqeqeshwa kwamandla athile, ukuvivinya umzimba kwe-plyometric, ukusabela, ibhalansi, namandla engqondo.
I-Running Technique: Ukwandisa ukusebenza kahle nokukhuthazela.
Izinto Okungezona Ezenyama: Ukuphathwa kohlanga, ugqozi, umsoco, kanye nemishini.

Indlela Yokuqeqesha

Ukuqeqeshwa kwethu kusekelwe ku-inthanethi, kusetshenziswa i- Trainingpeaks inkundla, iwashi lakho lokuqeqeshwa, kanye nebhendi ye-pulse yangaphandle. Ugcina ukuxhumana nomqeqeshi wakho ngokusebenzisa i- Trainingpeaks imihlangano yesikhulumi nevidiyo.

Umqeqeshi wakho uhlela zonke izikhathi zakho zokuqeqesha ku- Trainingpeaks inkundla. Uma iwashi lakho lokuqeqeshwa selivumelanisiwe nalo Trainingpeaks, wonke amaseshini asebenzayo alandwa ngokuzenzakalelayo ewashini lakho.

Ubude besikhathi vs Ibanga

Izinhlelo zethu zokuqeqesha zisekelwe kubude besikhathi, zigxile esikhathini esichithwa iseshini ngayinye yokuqeqeshwa kunebanga elihlanganisiwe. Le ndlela ifanelanisa uhlelo lwakho nenqubekelaphambili yakho ngayinye kanye nesigaba sokuqeqeshwa. Isibonelo, ngenkathi umgijimi oyedwa engase ahlanganise u-8km ngehora elingu-1, omunye angase amboze u-12km, kokubili endaweni efanayo ye-pulse zone.

20:80 Indlela Polarized

Ukugijima amabanga amade kudinga amandla okusebenza endaweni ephansi kakhulu ye-pulse ukuze wonge amandla. Ukuqeqeshwa kwethu kusekelwe ekuqeqesheni okuhlukanisiwe, ukugijima kwenhliziyo, nokugxila kubude besikhathi ngebanga.

Le ndlela yokuqeqesha ephumelelayo, ikakhulukazi esetshenziswa ngaphambi kwesizini, ihlanganisa u-20% wokuqeqeshwa kwakho kokugijima kumthamo omkhulu (i-pulse zone 5) kanye no-80% ngokuqina okulula kakhulu (i-pulse zones 1-2).

Ukuqeqeshwa Okusekelwe Kwezinga Lenhliziyo

Zonke izikhathi ezisebenzayo zisekelwe esikhathini futhi zilawulwa izinga lokushaya kwenhliziyo. Lokhu kuqinisekisa ukuthi ukuqeqeshwa kuhambisana nezidingo zakho ngo-100%, okukwenza ukwazi ukufeza izinjongo zakho zeseshini.

I-Real-Time Running Coaching nge-Training Watch

Iwashi lakho lokuqeqeshwa likuqondisa ngesikhathi ngasinye esisebenzayo. Isibonelo, uma umqeqeshi wakho ehlela iseshini ehilela izinguquko zejubane, iwashi likhuthaza ukufudumala kwemizuzu engu-15 ku-zone 1-2. Uma ukushaya kwenhliziyo yakho kudlula indawo yesi-2, iwashi liyala ukuthi wehlise ijubane. Ngokufanayo, phakathi nezinguquko zejubane, uma ungafinyeleli ku-zone 5, iwashi likuqondisa ukuthi usheshise.

Ngemuva kweseshini ngayinye, unikeza imibono ku Trainingpeaks mayelana nolwazi lwakho. Kamuva, umqeqeshi wakho uhlaziya ukuqeqeshwa kwakho futhi aphendule imibono yakho.

Amandla, Ukuhamba, Nokwelula

Umtapo wethu wezincwadi ophelele unikeza izinketho zokuqeqesha ezihlukahlukene ezihambisana nezidingo ezihlukahlukene, ngokuvamile zisebenzisa amavidiyo okufundisa.

Ukuhlela Nokulandelela

Ngokwakhela ezigabeni ezidlule zokuqeqesha, umqeqeshi wakho uhlela izikhathi zokuqeqesha ezilandelayo. Ukuzivumelanisa nezimo kwenziwa ngokusekelwe ekuthuthukeni kwakho nokuphila kahle.

Uhlelo Lonyaka & Nenkathi

Ukuqinisekisa ukusebenza okuphezulu kakhulu ngosuku lomjaho, umqeqeshi wakho wenza uhlelo lwaminyaka yonke oluhlanganisa ikhalenda lakho lomjaho kanye nezigaba zokuqeqesha ezihlukile.

Izinhlanga ABC

Sihlanganisa imijaho oyifisayo ohlelweni lwakho lokuqeqesha, siyihlukanise njengemijaho engu-A, imijaho engu-B, noma imijaho engu-C.

Izinhlanga: Imijaho esemqoka lapho isimo esiphezulu siqinisekiswa khona ukuze kusebenze okukhethekile.
B Izinhlanga: Izinhlanga ezifana no-A ngokwebanga, inzuzo yokuphakama, indawo, njll., esebenza njengezizathu zokuhlola zamasu, igiya, kanye nesivinini okufanele sisetshenziswe emijahweni engu-A.
C Imijaho: Izinhlanga ezingeke zishintshe kakhulu ukuhlela kwethu, ezihlanganiswe kalula ohlelweni lwakho lokuqeqesha.

Isigaba Sokuqeqesha Esijwayelekile, Isikhathi Esiyisisekelo (Izinyanga ezingu-1-3)

Ukuthuthukisa isimo somzimba jikelele.
Ukubhekana nobuthakathaka ekuhambeni namandla.
Ukuthuthukisa ukwakheka komzimba ngokuqeqeshwa nokudla.
Ukwakha amandla esisekelo ajwayelekile.
Ukuqeqesha unyawo namaqakala.

Isigaba Esijwayelekile Sokuqeqesha, Isikhathi Esicacisiwe (Izinyanga ezingu-1-3)

Iqondisa amathreshold e-aerobic kanye ne-anaerobic.
Igxile ku-VO2 max.
Ukulungisa umthamo wokuqeqesha ukuze uhambisane nemigomo kanye nomlando womsubathi.
Ukukhulisa umzimba ophansi, umongo, namandla athile asebenzayo.

Isigaba Sokuncintisana, Ngaphambi Kokuncintisana (Amaviki angu-4-6)

Ukuqeqeshelwa umfutho wokuncintisana nokuhamba ngesivinini.
Ukubhekana nezici zokuncintisana ezengeziwe ezifana nesimo sezwe, umsoco, nezinto zokusebenza.
Ukugcina amazinga wamandla nokuzivocavoca kwe-plyometric.

Isigaba sokuncintisana, Tapering + Competition (1-2 Weeks)

Ukulungisa ivolumu nokuqina ngesikhathi sesigaba sokuqopha.
Ukufinyelela usuku lomjaho esiqongweni sokuqina, ugqozi, amazinga wamandla, nokuphila kahle kukonke.
Ukulandela imihlahlandlela yokudla okwenziwa ngaphambi komjaho nangesikhathi somjaho.

Isigaba Sokuguquguquka - Ukuguquka Nokubuyisela

Ukugxila ekululameni kwamalunga nemisipha.
Ukubuyisela ukusebenza okuvamile kwezitho zomzimba kanye nesistimu yenhliziyo.
Ukulandela imihlahlandlela yokondleka kokululama ngemva kohlanga.

I-Mastering Umthwalo Wokuqeqeshwa Kwabadlali

Ukuthuthukisa nokulawula umthwalo wokuqeqeshwa womsubathi ngamunye, siqinisekisa ukuthi basesimweni esihle futhi bakulungele ukwenza okusemandleni abo emijahweni ehleliwe ka-A no-B, sisebenzisa Trainingpeaks platform njengethuluzi. Lokhu kuhlanganisa ukusebenza namapharamitha afana ne-FITNESS, FATIGUE, kanye neFOMU. Funda kabanzi mayelana nendlela yethu lapha: Umthwalo Wokuqeqesha Umsubathi Owungcweti >>

Okudingayo

Okudingayo nje iwashi lokuqeqeshwa elihambisana ne- Trainingpeaks isiteji kanye nebhendi ye-pulse yangaphandle.

Thola Uhlelo Lwakho Lokugijima Lokulandela Umkhondo

Zitholele uhlelo lokuqeqesha olugijima ngendlela ehambisana nezidingo zakho ezihlukile, ileveli yokufaneleka, ibanga olifisayo, isifiso sokuvelela, ubude besikhathi, kanye nesabelomali. Arduua inikeza izinketho ezihlukahlukene, okuhlanganisa ukuqeqeshwa komuntu siqu ku-inthanethi, izinhlelo zokuqeqeshwa komuntu ngamunye, izinhlelo eziqondene nomjaho, nezinhlelo zokuqeqesha ezijwayelekile, ezihlanganisa amabanga ukusuka ku-5k kuya ku-170k. Izinhlelo zethu zenziwa ngobunono ngabaqeqeshi abanolwazi lokugijima emkhondo. Hlola futhi uthole uhlelo lwakho olufanele lokulandela umkhondo: Thola Uhlelo lwakho Lokuqeqeshwa Kwe-Trail Running >>

Indlela Esebenza Ngayo Lapho Ubhalisela Isevisi

Ukubhalisela i- Arduua I-Trail Running Coaching kuyinqubo eqondile. Vakashela ikhasi lethu lewebhu ukuze uqalise. Nansi indlela esebenza ngayo: Isebenza kanjani >>

Trainingpeaks

Zonke izinhlelo zethu zokuqeqesha zenzelwe ukusetshenziswa Trainingpeaks, inkundla eyingqayizivele nesebenziseka kalula yokuhlela, yokuphatha, nokuhlaziya ukuqeqeshwa. Iphinde kusize ukuxhumana okuqondile nomqeqeshi wakho.

Ungavumelanisa kanjani TrainingPeaks

Ukuze uthole isiqondiso sokuvumelanisa Trainingpeaks, landela le miyalelo: Indlela yokwenza: ukuvumelanisa Trainingpeaks

Isetshenziswa kanjani TrainingPeaks Nomqeqeshi Wakho

Funda indlela yokusebenzisa ngempumelelo Trainingpeaks ngokubambisana nomqeqeshi wakho: Isetshenziswa kanjani Trainingpeaks nomqeqeshi wakho