Zida ndi Masabata 12 Ophunzira Maphunziro a Ndege 100 Miles Tsiku
Chofunika kwambiri pamoyo wa njinga yamtunda aliyense akukwera zaka zana, kapena makilomita 100, tsiku limodzi. Pamene tikukwera makilomita 100 patsiku tingamveke mopitirira malire kwa wosakhala njinga, sizingakhale zosatheka. Pafupifupi aliyense wopita kumsewu amatha kukwanitsa zaka zana ngati akutsatira ndondomeko yophunzitsira.
Pali zinthu zingapo zomwe muyenera kuziganizira kuti mukhale ndi zaka zopanda mavuto.
Zikuphatikizapo:
- Zida zabwino
- Maphunziro abwino
- Chakudya cholondola
- Maganizo abwino
Zida Zokwerera Kumsewu kwa Zaka 100
Zida zabwino zimatonthoza. Bicycle yanu iyenera kukugwirizana bwino ndipo iyenera kukhala yoyenera. Ngati simukudziwa, khalani akatswiri a njinga yamakono kuti mupereke mayeso oyenera. Musakonzekere kukwera njinga yatsopano kapena yobwereka m'nthawi yanu yoyamba. Ganizirani kukhala ndi chida choyendetsa musanayendetsedwe, ndikunyamula chida chopanda piritsi ndi chida, zipangizo, mpope ndikudziwa mmene mungagwiritsire ntchito. Zida zina zofunika ndizo:
- Chovala choyenerera bwino
- Mabotolo amadzi ndi osungirako
- Zovala zamapikisano, kuphatikizapo nsapato, akabudula, magolovesi ndi mvula
- Magalasi a dzuwa
Pulogalamu Yophunzitsa Maphunziro a Paulendo Wapakati pa Zaka 100
Cholinga cha maphunziro anu chiyenera kukhala maphunziro opirira. Mukayamba maphunziro anu osachepera khumi ndi awiri musanayambe ulendo, mudzakhala ndi nthawi yokwanira yokonzekera zaka. Ngati mutakwera kale maola 7 pa sabata, mudzafunika nthawi yochuluka yokonzekera.
Pamene kukwera kwako kwakukulu kudzakhala pafupi ndi 65% ya kupitirira kwa mtima wanu (MHR), yonjezerani masiku awiri a kuphunzitsidwa kwa nthawi, kumene mukukankhira mwamphamvu kwa mphindi zingapo - mpaka 85% MHR. Mapiri ndi njira yabwino yowonjezerapo maphunziro a ulendo wanu. Ndipo musaiwale kulola tsiku limodzi pa sabata kuti muchire. Chitsanzo chophunzitsira chikhoza kuoneka ngati ichi:
- Loweruka: 1-2 ola limodzi ndi mphindi 30 zolimbikira
- Lamlungu: 1-2 maola okwera paulendo wofulumira (65% MHR)
- Lolemba: Pumula
- Lachiwiri: 1-1.5 ora limodzi ndi mapiri
- Lachitatu: Kupumula kapena ora limodzi losavuta kuchira
- Lachinayi: maola 1-1.5 ndi nthawi yophunzitsa
- Lachisanu: Kupuma kapena mphindi 30 mosavuta kuchira
Zomwe Zophunzitsira Zakale Zakale
- Khalani ndi cadence ya mavoti 70 mpaka 90 pa mphindi
- Pang'onopang'ono muwonjezere mtunda wanu pamene mukuyandikira kwa zaka zana, mukuwonjezeka osapitirira 10% pa nthawi.
- Konzani makilomita 50 kapena 60 kutalika masabata awiri isanafike zaka zana
- Lembani makilomita anu sabata pasanafike zaka zana. Mu sabata ija mukhoza kuchepetsa kuthamanga kwanu kwa masiku amodzi kapena awiri a zovuta zokwana makilomita asanu kapena khumi. Komanso, yesetsani kupeza tulo tambiri .
Zakudya zabwino za Mile-Mile Bike Ride
Pamene tsiku loyendetsa likuyandikira, chakudya chimakhala chofunikira pa zaka zabwino. Masiku angapo musanatenge ulendo wanu muyenera kuyamba hydrating. Kumwa madzi nthawi zambiri, kudula kapena kuchotsa khofi ndi mowa, ndi kuwonjezera zakudya m'thupi lanu.
Pa tsiku loyendayenda, idyani chakudya cham'mawa cha zakudya zam'madzi ndi zakumwa zambiri. Pa ulendo wokamwa musanamve ludzu. Madzi kapena kumwa masewera ayenera kukhala kusankha kwanu koyamba. Idyani chakudya chophweka, chokhala ndi mavitamini monga zitsulo zamagetsi, bagels, zipatso kapena granola.
Musayese chinachake chatsopano pa ulendo. Muyenera kudya zomwe mukudziwa kuti zimagwirizana nanu.
Makhalidwe ndi Ndondomeko ya Zaka Zanu Zakale
Pepani paulendo wopita. Uwu si mpikisano, ndipo ngati uli m'zaka za zana loyamba, cholinga ndicho kumaliza bwino. Nawa malingaliro ena a kukwera kosangalatsa:
- Sinthani malo anu nthawi zambiri. Tambasulani dzanja lanu, tulukani pamtanda, tambani manja anu, mapewa, ndi khosi, gwirani msana wanu ndi kutambasula. Pewani kukhala pamalo amodzi motalika kwambiri.
- Pezani mpumulo wopuma pa bicycle. Ulendo wapadera wazaka zana udzapereka madzi ndi zakudya zokhazikika. Gwiritsani ntchito nthawiyi kuti muchoke pa bicycle ndikubwezeretseni mabotolo anu, kutambasula, ndikugwiritsa ntchito chipinda chodyera. Sungani izi kwa mphindi 10 kapena kuposera kapena mungayambe kukhala ouma.
- Pezani mnzanu kapena awiri. Ulendowu umapita mofulumira ndipo umakhala wosavuta ndi mnzanu kapena awiri. Komanso, okwera luso amatha kugwiritsa ntchito mwayi wolemba ndi kusunga mphamvu mu mphepo.
Maganizo ndi chirichonse. Ngati mwadzikonzekera bwino, palibe zambiri zomwe muyenera kuzichita pa tsiku lamtunda kusiyana ndi kukhala pansi ndikusangalala ndi zooneka bwino (ndipo mwinamwake muzikonzekera zaka zotsatira).