Kupalasa ndiko kuchepetsa mtunda wautali wanu masabata awiri musanapite nthawi, makamaka marathon kapena theka la marathon. Kaya mukuyendetsa, ndikuyendetsa kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe ka kayendetsedwe kake.
Mmene Mungapangidwire
Tsiku lalitali kwambiri pa maphunziro a marathon kapena theka la marathon ayenera kuchitidwa milungu iwiri kapena itatu isanakwane.
Kuti mutenge mpikisano wothamanga, ndizotheka ngati mutatha milungu itatu musanayambe mpikisano wanu. Tsiku lalitali kwambiri liyenera kukhala makilomita 30 kapena kupitilira marathon ndi makilomita khumi ndi awiri (21) pa hafu ya marathon.
Pambuyo pa tsiku lalitali-mileage, mumachepetsa mileage mpaka theka la mtunda wautali wanu tsiku long-mileage milungu iwiri isanakwane marathon kapena theka marathon. Pogwiritsa ntchito mpikisano wothamanga, iyenera kukhala yopitirira makilomita 16 mpaka 19. Kwa hafu ya marathon, osati makilomita sikisi. Onani ndondomeko yathu ya mileage kuti mudziwe zambiri.
Nchifukwa chiyani mumapangira Marathon kapena theka?
Pamene mupereka thupi lanu masabata awiri kapena atatu kuti muchiritse ndi kukonzanso patatha tsiku lalitali kwambiri kuti muwonetsetse kuti ndinu okonzekera mpikisano pa tsiku la mpikisano. Tsiku lakutalika, makamaka tsiku la makilomita 20 la marathon, lidzasokoneza thupi lanu ndipo likhoza kuwononga. Pogwira masabata awiri pamtunda wotsika, mumapereka mphamvu za thupi kuti zibwezeretse.
Mumalola minofu kukonzanso ndi kumanganso.
Tsiku lakutalika lotsatiridwa ndi taper limaperekanso nthawi yakuchiritsa bwino mapulaneti aliwonse. Akachiritsidwa bwino, amathandizidwanso ndipo sagwiritsidwa ntchito pang'onopang'ono patsiku lomaliza.
Kugona M'kati mwa Tapera
Anthu okonda masewera ayenera kuyesa kugona usiku kuti agone.
Thupi lanu limagwira ntchito yabwino kwambiri yokonza pogona . Mwaika milegeti yaitali, tsopano muyike nthawi yayitali ya mtolo kuti thupi lanu lichite ntchito yobwezeretsa ndi kumanga machitidwe ndi mphamvu zanu. Ngati mukufuna kupita ku fuko lanu, yesetsani kufika nthawi isanakwane umodzi kuti mupeze masiku angapo ogona ndi kupumula.
Kuchokera Pakati pa Taper
Ngakhale kuchepa kwa miyendo kungakuchititseni kuti mukhale wachabechabe kuti muchite ntchito yochulukirapo kapena kugwira ntchito pa kuphunzitsa mphamvu, ndi kwanzeru kuti mukhale ndi masewero olimbitsa thupi pokhapokha osagwira ntchito kumanga minofu yambiri. Taper ikufunika kuti thupi lanu likhale ndi mwayi wopuma ndi kukonza kotero kuti likhale pamtundu wapamwamba pa tsiku la mpikisano. Sangalalani kuyenda - makamaka ngati mupita ku mpikisano wanu ndipo muli ndi mwayi wopenya. Kuyenda pamsewu pamsewu wosavuta kumathandizanso kusunga minofu ya mwendo. Kungakhalenso njira yosangalatsa yopita kukaona ngati mukuyenda.
Kodi Ndingatani Ngati Ndikusowa Tsiku Langa la Mile Mileage?
Kuwombera kumabwera pamene simunathe kulowa tsiku lanu lalitali-mileage masabata awiri kapena atatu musanayambe mpikisano ndipo mukufuna kuchita izo sabata isanakwane. Nenani kuti tsiku lanu lalitali kwambiri linali la mailosi 16 okha ndipo simunaphunzitse masikiti 18 kapena 20, ndipo tsopano mpikisanowu ukubwera sabata yamawa.
Izi ndizoopsa. Thupi lanu silikhala ndi nthawi yakuchiritsidwa bwino ndikudzibwezeretsa. Mphuphu iliyonse imangokhala yatsopano yowachiritsidwa bwino komanso ikuphwanyidwa mosavuta.
Zingakhale zanzeru kwambiri kuti muzitha kuchita masewera olimbitsa thupi ndikuyembekeza kuti mupambane tsiku lomaliza. Mukhozanso kuona ngati mungathe kugwedeza kumbali yayitali, monga kusintha kuchokera ku marathon mpaka ku hafu ya marathon. Ili ndilo njira yabwino kwambiri ngati simunapangire tsiku lalitali kwambiri. Lolani kuti likhale phunziro lomwe taphunzira kukonzekera bwino nthawi yotsatira.
Chitsime:
Bosquet, Laurent; Monpetit, Jonathan; Arvisais, Denis; Mujika, Inigo: "Zotsatira za Tapering Pa Performance: A Meta-Analysis. Mankhwala ndi Sayansi mu Masewera & Kuchita Zochita 39 (8): 1358-1365, August 2007.