Momwe Mungayamire Pakati pa Half Marathon Maphunziro a Tsiku la Maso

Kudya Zokonzekera Zochita

Kuthamanga kwa marathon theka kwa nthawi yoyamba kapena monga wothamanga wokonzekera amaphunzira bwino ndi zakudya zabwino. Ndipotu, popanda kudya zakudya zowonjezera, maseŵera a maseŵera angakhudzidwe kwambiri. Mavuto otsika ndi kuchepa kwa madzi zingawonongeke ngati sizikuyenda bwinobwino. Pofuna kuonetsetsa kuti maphunziro abwino ndi opambana, malangizo otsatirawa ndi othandiza kwambiri.

Chakudya chabwino ndicho maziko a kupambana

Kusankha kukonza hafu ya marathon ndi sitepe yofunika kuchokera ku maphunziro a 5K . Zimene mumadya tsiku ndi tsiku ndi zofunika kukonzekera mwambo wanu monga zomwe mumadya tsiku lomwelo.

Kugwiritsa ntchito zakudya zamitundu yambiri zomwe zili ndi zakudya zabwino, zopatsa mafuta mapuloteni, ndi mafuta abwino zimapatsa thanzi labwino. Kumwa madzi ochuluka n'kofunikanso kuti athandizidwe bwino. Kumvetsetsa momwe mungaphunzitsire thupi lanu ndi zakudya zoyenera panthawi yophunzitsira n'kofunikira kuti mupambane.

Maphunziro a hafu ya marathon akufunira ndipo amafunika maola angapo akugwira ntchito pamlungu. Maphunzirowa amasiyananso ndikusintha machitidwe osiyanasiyana a mphamvu za thupi. Kukhala ndi thanzi labwino m'thupi kumatulutsa thupi lathu komanso kumatithandiza kukwaniritsa zofuna zathupi.

Ngati simunadye wathanzi kale, ndi nthawi yoti mukhale ndi zakudya zabwino. Izi zikutanthauza kutenga katundu wanu ndi firiji ndi chakudya chenicheni chomwe chimapereka zakudya zopatsa thanzi. Zakudya zazikulu zowonjezera zakudya zomwe zingakuthandizeni kuti mukhale ndi thanzi lanu, thanzi lanu, ndi kukonzekera maphunziro a hafu ya marathon zingaphatikizepo:

• Zakudya zofewa ndi nsomba (organic ndi udzu wodyetsedwa bwino)
• Oatmeal
• Msuzi wofiira kapena woyera
• Kinoya
• Nyemba ndi mphodza
• Mitundu yosiyanasiyana
• Leafy amadyera
• Zipatso
• Mtedza ndi mbewu

Mafuta Oyenera Amawathandiza Kuti Aziphunzira Zochita

Kuyika maziko a kudya zakudya zabwino kumathandiza kudzakuthandizani kupeza mphamvu ndikukwaniritsa zofuna zanu za maphunziro a hafu ya marathon. Nthawi yophunzitsira yodutsa makilomita 10 mpaka 13.1 ayenera kukhala osachepera masabata 12 ndi kuwonjezereka kwapakati pa maulendo a mlungu ndi mlungu ndi kuthamanga kwa mlungu wautali. Pamene mukukwera mileage, idzafuna kuwonjezerapo makilogalamu ndi cholinga chodyera bwino. Pewani kuyesedwa kudzaza zakudya zopanda kanthu monga mphotho ya ntchito yolimbika.

Kuphunzitsa Kuthamanga ndi Kulowa kwa Mafuta: Phunzirani Zimene Zimakugwiritsani Ntchito

Kawirikawiri, pofuna kuchita masewera olimbitsa thupi kapena kuchita zinthu zoposa ola limodzi, ndi bwino kulingalira kutenga mafuta ndi iwe. Kupeza zakudya zabwino zomwe zimapangidwira thupi lanu panthawi yophunzitsidwa zimabwera kuchokera ku mayeso ndi zolakwika. Kukonzekera uku kudzakonzeratu tsiku la mpikisano ndipo ndikudalira kuti ndi nthawi yanji.

Kuphatikiza apo, kuthamanga kumalimbikitsidwa maminiti 20 kotero kutunga botolo la madzi kapena kuvala chovala cha hydration chidzakhala chinthu chofunikira pa maphunziro ndi nthawi ya mpikisano. Maphunziro amathamanga adzakhala nthawi yodzipezera nokha osati kungowonjezera chipiriro chanu koma kuti mudziwe nthawi yomwe mukufunika kuyaka ndi hydrate.

Malangizo Otsitsimula

Kuthamanga

• Kutengeka ndi mbali yofunika kwambiri yophunzitsira bwino.
• Musanaphunzire, sungani madzi okwanira 16 maola awiri musanayambe.
• Panthawi yophunzitsa, sungani ma ola 6 mpaka 8 mphindi 20 .
• Lolani ludzu lanu likhale lanu lotsogolera.
• Komabe, zambiri sizili bwino - lolani chitsogozo chikhale chokha ... chitsogozo.

Zotsatira za masewera

• Perekani madzi, chakudya (pafupifupi 15 gm / 8 ounces) ndi electrolytes.
• Aphatikize iwo mpaka 50 peresenti mphamvu kapena zochepa ndi madzi mpaka mutadziwa chomwe mungathe kulekerera.
• Zambiri zomwe mungachite zilipo.

Zimene Mungadye Pasanapite Nthawi Maphunziro Akuyenda

Pangani chakudya chokhazikika chokhazikika ndi mapuloteni awiri kapena maola anayi musanayambe kuphunzira. Zitsanzo zabwino zimaphatikizapo oatmeal, zipatso, mkaka kapena bagel ndi batala .

Kwa inu omwe mumatuluka pabedi ndikudyera galimoto panjira yophunzitsira, yesetsani zina zotengeka monga nthochi, oat bar, kapena gel masewera. Padzakhala mpata wochepa wokhumudwitsidwa m'mimba kapena mseru ndi kuwala, mwamsanga kudya.

Zomwe Mungadye Panthawi Yambiri Kuphunzitsa Kumayenda

Zosakaniza zosavuta kwambiri, zotengera katundu, zomwe zimawoneka ngati "kuluma" zimakhala zabwino panthawi yophunzitsira. Izi zingaphatikizepo zosankha zamalonda kapena chakudya chenicheni monga momwe tawonetsera m'munsimu:

Magetsi ogulitsa, jellies, ndi nyemba za masewera

• Kawirikawiri muli ndi 25-30 gm carbohydrate ndipo ikhoza kuphatikizapo caffeine, electrolytes kapena mavitamini.

Masewera a zamalonda

• Ali ndi zigawo zazikulu za mavitamini ndipo kawirikawiri ndi gwero la mapuloteni .

Chakudya "chenicheni"

• Mafanizo
• Peanut mafuta ndi jelly pa mkate wa tirigu wofewa analowetsedwa ku zip-lock lock sandwich.
• Pretzels

Chilichonse chimene mungasankhe mafuta mukamathamanga, konzekerani kutulutsa madzi nthawi yomweyo.

Zopangira Zoonjezera Zoonjezera

Kupititsa maphunziro kumapereka mpata wodziwa m'mene mungatengere zofunikira zowonjezera. Muyenera kuyendetsa ntchito zambiri, kaya ndi lamba wa hydel ndi gel, botolo lamanja, kapena chovala cha hydration. Uwu ndi mwayi wanu kuti muyese zomwe zikukuyenderani bwino ndikusankha njirayi musanafike tsiku la masewera.

Ngati muli a gulu lophunzitsira, iwo amapereka chithandizo chochepa chakumapeto kwa mlungu wautali. Dziwani kuti izi sizingakhale choncho pazochitika zanu, kapena zomwe zingaperekedwe zingakhale zosiyana. Nthawi zonse konzekerani ndi zomwe zimakupindulitsani.

Mungapangire kuti mudziwe zam'mbuyo zomwe zidzachitike panthawiyi komanso kumene malo okwera madzi / mafuta omwe alipo.

Zomwe Mungadye Tsiku Lisanayambe: Pitirirani Kuwongolera

Ino si nthawi yoti mupatuke ku dongosolo lanu labwino la zakudya . Mutha miyezi yambiri mukukonzekeretsa thupi lanu ndi mafuta abwino komanso osakaniza omwe amakupindulitsani nthawi yaitali. Gwiritsani zomwe mumadziwa kuti ndipambana.

Kawirikawiri marathon amatha kuyanjana ndi marathon ndipo padzakhala Runner's EXPO yabwino kuti azipita nawo ndi mitundu yonse yosangalatsa ya mafuta ndi hydration zomwe mungayesere.

Sampling ndi yabwino, koma musapange mphindi yakufuna kupanga chinthu chatsopano ndi chosiyana pa tsiku la mpikisano.

Carbo-loading kapena kuyesetsa mwakhama kudya chakudya chapadera masiku awiri kapena atatu isanayambe kukwaniritsidwa. Pitirizani kusankha zakudya zovuta komanso zopatsa mphamvu zomwe mukudya monga gawo lanu labwinobwino.

Pewani chakudya chamadzulo nthawi isanakwane kuti musakhumudwitse mimba.

Masewera Mmawa ndi Pamsonkhano

Pakalipano muyenera kudziwa ndendende zomwe mungachite musanafike panthawiyi. Mwaikapo maphunziro ambiri ndipo mwaphunzira kuti ino si nthawi yoti muyese zosiyana.

Dothirani ndi mafuta pamsasa mmawa monga momwe mwakhala mukuphunzitsira. Pitirizani njira yanu ya hydration panthawi yomwe mwakhala mukuchita.

Amene ali kumbuyo kwa phukusi ayenera kukhala okonzekera kuti madzi / mafuta opangira mafuta apite kumapeto kwa mpikisano. Izi sizichitika nthawi zambiri, koma zimachitika.

Pambuyo pa Chikumbutso: Nthawi Yowonjezera

Mwamsanga atangomaliza mpikisanowu, kudya zakudya zowonongeka ndi zosafunikira ndizofunikira.

Patsiku lonselo, abwereranso ku chakudya chokhazikika ndipo ayenera kuphatikizapo zotsatirazi:

• Zakudya zovuta kubwezeretsa chiwindi glycogen.
• Zakudya zowonjezera zamatenda zowononga minofu .
• Kudyetsa madzi okwanira.

Apanso, yesetsani kuyesedwa kudya ndi kumwa chirichonse chimene mukufuna chifukwa mukuganiza kuti mukuyenera. Dikirani mpaka muthamanga marathon!

Mawu Ochokera

Mtunda wa makilomita 10 mpaka theka udzatenga onse koma othamanga kwambiri kuposa mphindi 60. Ambiri othamanga ndi oyendayenda amatha kuthamanga mpikisano maminiti 90. Mosasamala kanthu zayendo lanu, mafuta abwino ndi hydration ndi ofunikira. Kutsata ndondomeko yoyenera ya zakudya m'miyeso yonse yophunzitsira, panthawiyi, komanso chifukwa cha kupulumuka kwa fuko ndi mbali yofunikira pa maphunziro.

Izi zikunenedwa, wothamanga aliyense ndi wosiyana ndipo adzapindula ndi kudya koyenera pamaphunziro a hafu ya marathon. Kumwa madzi ambiri ndichinthu chofunikira kwambiri. Kupitirira apo, wothamanga aliyense ayenera kudziwa zomwe zina zofunika mafuta ndi hydration zidzathandizira kuti azichita bwino pa tsiku lochitika. Mwinamwake zakumwa za masewera zoperekedwa ndi okonza masewerawo, amadzipukutidwa ndi madzi, ndi okwanira. Mwinamwake masewera a masewera kapena nthochi pamtunda 8 adzakhala okwanira.

Ndi kwa inu kuti mugwiritse ntchito mfundoyi ndikuyesa njira yonse yophunzitsira kuti mudziwe momwe mungagwiritsire ntchito zinthu zanu pa tsiku la mpikisano.

> Tikuthokoza kwambiri Jennifer Rousseve, MS, RD, chifukwa cha zomwe wapereka ku nkhaniyi. Jen amagwira Master's Science mu zakudya zopatsa thanzi ndi olemba zakudya zovomerezeka kwa zaka 41. Ntchito yake inayamba mu 1983 kukwaniritsa 57 marathons ndi ma marathons 20.

> Zotsatira:

> eatright.org, Idyani Zokwanira Masewera Opirira, Maphunziro a Zakudya Zakudya Zolimbitsa Thupi ndi Dietrotics (yowonetsedwa ndi Jill Kohn, MS. RDN, LDN), 2015

> eatright.org, Top Snacks for Runners, Monique Ryan, MS, RD, CSSD, LDN, 2014

> eatright.org, Momwe Mungayambitsire Mapulogalamu Anu, Maphunziro a Zakudya Zolimbitsa Thupi ndi Dietrotics (yowonetsedwa ndi Sharon Denny MS. RDN), 2014

> eatright.org, Choyamba cha Woyambitsa Kuthamanga Mwapamwamba Kwambiri, Lisa Dorfman, MS, RD, CSSD, LMHC, 2105

> eatrightpro.org, Nutrition ndi Athletic Performance, Position Paper: Academy of Nutrition ndi Dietetics, 2009