Tetezani Bonking Mu Marathon
Ngati mukuphunzitsa mpikisano wothamanga , mwinamwake mwamvapo za "khoma" loopsya limene ma marathoners ena amatha nthawi ina pambuyo pa makilomita 20 mu marathon. Khoma ndilo mpikisano mu marathon pamene mphamvu ya glycogen (yotetezedwa) yothamanga mkati mwa minofu yayandikira, kumukakamiza kuti ayende mofulumira kwambiri, nthawi zina kuyenda. Mosiyana ndi zikhulupiliro zambiri, ndizotheka kupeŵa kugunda khoma. Nazi nsonga zina zogunda khoma mu marathon.
1 - Yesetsani Kuthamanga Kwako Kutha Sabata
Kutha kwako kwa mlungu ndi mlungu ndi njira yabwino yopewera khoma. Mwa kuchita pang'onopang'ono kwa mlungu uliwonse, thupi lanu limatha kusunga glycogen kwambiri m'misungo. Powonjezera masitolo anu a glycogen, mudzatha kusunga maulendo anu ndikuyembekeza kuchotsa kutopa. Kuonjezera apo, nthawi yayitali imaphunzitsa thupi kuti ligwiritse ntchito ndikugwiritsa ntchito malo osungirako magetsi ku malo osungirako mafuta pambuyo poti malo ogulitsira glycogen atha.
2 - Thamangani pa Mmodzi Wodzipweteka wa Milita 20
Kuti mutsimikizire kuti mukupeza nthawi yochuluka zomwe mwafotokozera pamwambapa, yesani kumaliza makilomita 20 ngati maphunziro anu ataliatali kwambiri athamanga. Sikoyenera kuthamanga makilomita oposa 20 chifukwa zotsatira zowonongeka zogwiritsira ntchito nthawi yaitali kuposa zomwe zimaphunzitsa zimaposa phindu lililonse. Tsatirani ndondomeko yanu yophunzitsira marathon ndipo onetsetsani kuti simunaphunzitsidwe pa marathon.
3 - Maphunziro pa Marathon Pakati
Ngati mukuwombera nthawi yowonongeka, muyenera kuganizira za msinkhu wanu wopikisana nawo. Simukufuna kuthamanga nthawi zonse (MP), koma zimatha kuthamanga katatu kotsiriza pa nthawi yanu yoyendetsa mpikisano wothamanga.
Kuthamanga pa MP kumapeto kwa kuthamanga kwanu ndi maphunziro abwino chifukwa mudzakhala mukunyamula mwendo pamene miyendo yanu yayamba kale kufooka. Thupi lanu lidzamudziwa bwino komanso lidzayenda bwino pamtunda wanu.
4 - Musapite Mwamsanga
Chimodzi mwa zolakwa zazikulu kwambiri pawombera ikupita mofulumira kwambiri kumayambiriro kwa mpikisano. Ambiri othamanga ali ndi nkhani imodzi yokhudza mpikisano pamene iwo ankamverera bwino kwambiri pa mailosi oyambirira omwe ankathamangira patsogolo, koma kuwonongeka ndi kutentha (kugunda "khoma") pamakilomita omaliza. Ponena za kukwera mtunda wautali, palibe chinthu chonga "kuika nthawi ku banki." Ngati mutuluka mofulumira, mumatentha mofulumira ndi mphamvu yanu yosungira ndipo minofu yanu idzatopa mofulumira, zomwe zimakupangitsani kuti mutatopa komanso mutatha kumapeto kwa mtundu wanu. Tsatirani malangizo awa kuti mupewe kutuluka mwamsanga .
5 - Tengani Maulendo Oyenda Pakati pa Marathon Anu
Kupita koyenda pamtunda wa marathon kungawoneke kuti ndi kopanda phindu pamene mukuda nkhawa za nthawi yanu, koma njirayi ikuthandizira kupeŵa khoma. Ndipo ambiri omwe amapikisana ndi masewerawa amapeza kuti amakhala ndi nthawi yofulumira pamene amayenda nthawi yochepa pazinthu zawo.
Yesani kutenga mphindi 30 mpaka 60-maulendo oyenda pamtunda uliwonse pamtunda wanu wa marathon. Mudzadabwa kwambiri kuti mumakhala bwino bwanji m'masiku asanu ndi limodzi otsiriza kuposa ngati mutayesa kuthamanga mtunda wonsewo.
6 - Zidye Zokwanira Mu Marathon Wanu
Pamene muthamanga kwa mphindi 90, mphamvu zanu zambiri zimachokera ku minofu yosungidwa. Koma ngati muthamanga kwautali kuposa mphindi 90, shuga mumagazi anu ndi chiwindi glycogen zimakhala zofunikira kwambiri chifukwa minofu yanu yosungidwa ya glycogen imachotsedwa. Kupaka mafuta ndi carbs nthawi ya marathon kukulepheretsani kutaya mphamvu ndi kugunda khoma, komanso kukumbitsani ntchito yanu. Pezani malingaliro pa nthawi ndi nthawi yanji pa marathon anu .