Malangizo ochokera kwa anthu oyenda kutali
Oyendayenda nthawi zambiri amaika kuyenda pamtunda wa marathon kapena kuyenda pamtunda pa zolinga zawo. Kodi amaphunzira chiyani kuti athe kumayenda mtunda wautali? Pofika madera ngati marathon 42K (26.2 miles) ndi ultramarathons wa makilomita 50 kapena kuposerapo, kuphunzitsa ndi kukonzekera ndizofunikira kuti mukwanitse kuthetsa mtunda ndikubwezeretsanso kuchitikira.
Marathon Kuyenda Maphunziro Pang'onopang'ono : Ndondomekoyi yothandizira pang'onopang'ono ikukonzekera kuyenda pamtunda wa marathon, theka la marathon kapena kuyenda kwakukulu. Zimaphatikizapo ndondomeko zophunzitsira, nsapato, ndi malangizo, zomwe mungadye ndi kumwa, ndi njira zamasiku a mtundu.
Kuphatikiza pa maphunziro a marathon, ndinapempha akatswiri anga oyendayenda kutali komwe adaphunzitsira maulendo a ultramarathon, zomwe ankavala ndi zomwe adadya ndi kumwa panjira.
Ultramarathon Maphunziro Otsogolera Kuyenda kwa Christina Elsenga
- Ndiye mwasankha kuchita 40 kapena 50 km kuyenda?
- Kotero mukufuna kukhala wamoyo usiku ndi usana mutatha mwambowu?
- Kotero inu kulibwino mukonzekere.
Miyezi Inayi Pambuyo Pogwiritsa Ntchito Ultramarathon Yanu Yendani
Ngati mumadziwa tsiku la phwando lalikulu, yambani pafupi miyezi inayi pasadakhale. Ngati simunayambe kuchita masewero olimbitsa thupi oposa maola awiri, mungafunike nthawi yambiri. Kuyenda ndi masewera osiyana: kumapitirira ndi kupitiriza. Lolani thupi lanu nthawi yambiri kuti lizolowere.
Munthu woyenera kuyenda amayenda makilomita 8 mpaka 10 podutsa kamodzi pa sabata mkati mwa ola limodzi ndi theka. Yesani izi kwa masabata anayi. Ngati tsiku lina iwe kapena mapazi ako samamva bwino, yesani kuyima njinga yamoto kwa ola limodzi, kungosintha. Mwinamwake mukhoza kuyenda kuntchito yanu kapena pangirani galimoto yanu pokhapokha ndikuyenda pang'onopang'ono, kapena muziyenda popita kumsika.
Khalani ndi chidwi posankha nthawi yopita kuchuma. Kodi kutentha ndi kutentha kumatsika. Yesetsani kusunthira pa ntchito yanu, ngati mungathe. Imwani mochuluka, ndi kuthetsa zakudya zopanda kanthu. Ndibwino kuti mukhale ndi zipatso kapena yogurt kapena supuni yowonjezerapo ya pasitala kapena mbatata yowonjezerapo ndi chakudya chanu kusiyana ndi pipi.
Mangani Milelo Yanu mu Ultramarathon Training
Kenaka mutembenuzire ulendo umodzi wa makilomita 10 mu kuyenda makilomita 15, kwa masabata awiri kapena anayi. Khalani nokha woweruza. Kuyenda ndi kusangalatsa, osati chilango. Yesani kujowina kuyenda koyendetsedwa. Pita kunja, usakhale mkati. Yesetsani kusangalala ndi nyengo yamtundu uliwonse. Sungani kasupe mlengalenga, mumve mbalame zikuyimba, yang'anani maluwa, mitengo ndi anthu osalankhula mumagalimoto awo zomwe zimapangitsa kuti musakangane. Chokani pa moyo wa tsiku ndi tsiku, yambani kuyenda moyo.
Lembani kalatayi : Lembani zimene munachita, mutapanga, momwe munamvera pamasiku ndi pamapeto. Ngati mukumva kuti mumapitirira, yendani mtunda wautali kuti musinthe, musachedwe kwambiri. Pitirizani kupita masabata angapo.
Pambuyo pa masabata anai akuyenda makilomita 15, muyenera kukhala okonzeka kuyenda makilomita 15.5. Zimapangidwa bwino ngati chochitika. Ngati palibe chomwe chiri pafupi, konzani zokhazokha.
Muzipange kukhala wapadera. Konzani njira ngati chithunzi cha 8, ndi nyumba yanu kapena galimoto yanu pakatikati, kotero mutha kupuma (theka la ora) theka la njira. Izi zidzatenga maola anayi ndi theka kufika maola asanu. Yesani kusunga liwiro. Palibe chifukwa chofulumizira pang'ono, kungozisiya kumapeto.
Musaiwale kudzipindulitsa ngati ichi ndi chodzipangira. Kwa tsiku lotsatira chitani zina, sungani (modekha) za. Tsiku lotsatira mukhoza kuchita makilomita asanu okha, koma ndiye nthawi ya makilomita 10 (ndi 15) kachiwiri.
Mukusangalalabe nokha?
- Ayi: Khalani okondwa ndi maulendo 10 ndi 15-kilomita, osadandaula. Maulendo ataliatali si onse omwe amakonda.
- Inde ?: Musayimire tsopano, koma musapitirire.
Gawani ena zomwe mudakumana nazo. Nthawi zina mumamverera kuti ndiwe wodwala wopusa yekhayo kapena munthu yekhayo amene wawona kuwala.
Masabata Osavuta, Ndiye Masabata Ataliatali mu Kuphunzitsidwa kwa Ultra
Khalani ndi masabata awiri osavuta (makilomita 10, mwina 15 ngati mukumverera). Ndiye yesani kuyenda makilomita 25. Kutalika kwa makilomita 20 mpaka 25 kukonzekeretsa thupi lanu pa sitepe yotsatira. Izi zimatenga maola oposa atatu. Kwa ine yomwe ikuwoneka ngati yowopsya. Tsopano ikuyamba kukhala wovuta. Sikungoyendayenda pakiyo. Mudzamva wotopa. Chimodzi mwa inu mukufuna kuima, koma ngati palibe chomwe chikukupwetekani inu ndipo mudakudziwabe dzina lanu, dziwani kumene mukukhala, ndi zina, palibe chifukwa chilichonse choyimira. Choncho pitirizani kupita.
Pezani zovuta kwa sabata imodzi mutachita izo 25 km. Mwinamwake mukusowa gawo lapadera la masabata awiri, atatu ndi khumi ndi asanu. Tsopano mukhoza kusankha pakati pa makilomita 20. mu masiku awiri mukutsatizana kapena mungathe kuchita 30 mpaka 35 km. pamodzi.
Pandekha, ndimva kuti pali phindu lalikulu pakuyenda mtunda wautali pang'ono kwa masiku awiri kapena atatu motsatizana kusiyana ndi kutalika kwake. Nthawi zonse mukhale ndi masiku awiri osakhalitsa mutatha "kuswa mbiri yanu."
- Imwani, imwani, imwani, idyani masangweji ndi zipatso zina mukamayenda maulendo 15 kapena 20 (khalani woweruza nokha!) Zina: Kupanga Marathon kapena Ultra
- Mukhale ndi mphindi khumi ndi theka komanso osapitirira theka la ora (mumakhala ouma ngati mutakhala nthawi yaitali). Ngati nyengo ili yonyansa, tangotsala pang'ono kupuma, idyani ndi kumwa pamene mukuyenda (pang'onopang'ono).
- Yesetsani kuyenda mofulumira pa imodzi mwa makilomita 10. mumayenda pakati (ngati ora limodzi mphindi makumi awiri, ola limodzi ndi kotala).
Osadandaula pamene iwe watopa tsiku lina, usadandaule pamene tsiku lina iwe umayenda mochedwa. Sizovuta ngati simungathe kuchita imodzi mwa makilomita 10. amayenda chifukwa pali zinthu zina zomwe muyenera kuchita. Musayesere kuimanga mwa kuchita kawiri tsiku lotsatira. Musapange nkhawa pakuyenda: kuchotsani.
Maphunziro a Ultramarathon Maphunziro Otsogolera Njira Yophunzitsira Kuchokera kwa Mary
Ndikutenga (ndi mwamuna wanga Rick) okonzeka kuwuni ya Dogwood Half Hivred Club ya Potomac Appalachian Trail Club. Ndikwera makilomita 50 / kuthamanga, kumakhala misewu yowopsya kudutsa m'dziko la US Forest Service ndi kupindula / kutaya kwapamwamba. Njira yathu siingakhale yoyenera kwa iwo omwe ati apite maulendo ataliatali / amayenda pazikhala zolowa.
Tapangana ndi anzathu ena omwe achita izo ndi kutenga malangizo awo pogwiritsa ntchito mapeto a mlungu uliwonse poyenda njira yomwe chochitikachi chidzachitike. Timaganiza kuti kudziwa malowa kudzatithandiza kukhala olimba mtima tikamachita zomwezo. Banja lina laganiza kuti liziyenda limodzi ndi ife, kotero tikuyembekeza kuti tigwirizanitse magawo ena a mapeto a sabata kotero kuti tikhoza kuyendetsa magalimoto kuti tipite mitu ndikupanga mbali zambiri za msewu popanda kutembenuka pakati ndikukwera mmbuyo.
Tikuyembekeza kuti tidzakwera makilomita 20 mkati mwa masabata atatu, kenako tidzasintha maphunziro athu panthawiyi (kumbukirani, takhala tikuyenda ulendo wautali mamita 10-15 pa nthawi yonse yozizira). Lachitatu usiku madzulo tikugwira ntchito yochepa, titagunda makilomita asanu.
Ndakhala ndikuyendetsa mtunda wautali ndipo pakali pano ndifika pafupi ndi mph. 3.5 mph, koma Rick amamenya kuyenda kwake pa mphya 4 mph, kotero ndikufuna kukwera! Komabe, msinkhu wanga uli pamwamba pa mlingo umene ndikuyenera kuti ndiwone kuti ndiwononge nthawi zowonongeka.
Sindinganene kuti tigwiritsa ntchito maulendo ang'onoang'ono ndi misewu ya m'midzi kuti tiphunzitse. Iwo samawapanga iwo kukhala oyenerera kwambiri, chifukwa inu mumagwiritsa ntchito zosiyana minofu ya minofu. Mbali yabwino ya izi zikuwoneka kuti ikupeza mawondo ndi mawondo amphamvu komanso okondwa kuthana ndi mavuto a malo omwe akugwedezeka, miyala, ndi zigawo zochepa (ndikuchita masewera olimbitsa thupi tsiku lililonse). Komabe, ndikudziwa kuti banja lina lakumidzi lathu likugwiritsira ntchito njinga yomwe ikukwera kuti ikwaniritsidwe.
Klaus: Kuthamanganso Kumaphatikizapo
Ndikofunika kuwonjezera mtunda wautali pang'onopang'ono kuti munthu ayambe kuyenda pamtunda wautali. Chondichitikira ndi chakuti munthu ayenera kuyenda 25-30 km kuyenda popanda mavuto asanawonjezere mtunda. Ngati sizomwe mtunda wa makilomita 40-50 umayenda bwino sungakhale wovuta.
Komanso, liwiro linafunika: Ngati liwiro la munthu liri pafupi makilomita 5-5½ pa ora, kuyenda kumatenga nthawi yayitali kwambiri yomwe imatulutsa thupi. Mwini, ndimapeza liwiro la pafupifupi. Makilomita 6 pa ola yoyenera (3.2 maola pa ora). Kuyenda Pace Calculator