Zvishandiso uye 12-Svondo Rokurovedza Gadziriro yeKuchikoro 100 Miles muzuva
Chimwe chinhu chinokosha muupenyu hwemudzipi webhizimisi ari kutasva zana, kana makiromita zana, rimwe zuva. Kunyange zvazvo uchikwira makiromita zana pazuva unogona kunge wakanyanyisa kune munhu asiri bhasikoro, hazvifungi. Anenge chero ani zvake anenge achiita bhasikoro anogona kupedzisa zana kana akatevera nzira yakawanda yekudzidzira.
Pane zvinhu zvakasiyana-siyana zvinofanira kufungwa kuitira kuti uve nezera risina matambudziko.
Dzinosanganisira:
- Izvo zvakanaka zvigadzirwa
- Zvakanaka kudzidziswa
- Zvokudya zvakakodzera
- Mamiriro akanaka
Zvombo Zvokupemberera Kwemazana Kwemazana
Izvo zvigadzirwa zvakanaka zvinoreva kunyaradza. Bhasikoro yako inofanira kukukodzera iwe uye inofanira kunge yakananga. Kana iwe usingazivi, iva neunyanzvi hwepikicha bhizimusi yako kupa sarudzo yakakodzera. Usaronga kutasva bhizimisi itsva kana yakakwereta muzana rako remakore rokutanga. Chimbofunga kuva nechigadziro pamberi pekutasva, uye utakure pirati uye patch kit, zvishandiso, pombi uye ruzivo rwekuti ungashandise sei. Mimwe midziyo inokosha inosanganisira:
- Ikoti yakakodzera yakakodzera
- Mabhodhoro emvura nemakamuri
- Zvokupfeka mabhirikoro, kusanganisira shangu, shorts, gasi uye mvura gear
- Slasslasses
Purogiramu Yokurovedza yeChechi yezana remakore
Nheyo yekudzidzisa kwako inofanira kuva yekutsungirira kudzidziswa. Kana iwe uchitanga kudzidzira kwako kwemavhiki gumi nemaviri vasati vatasva, iwe uchava nenguva yakawanda yekugadzirira kwezana remakore. Kana uchitotasva maawa manomwe pavhiki, iwe uchada nguva shoma yekugadzirira.
Nepo vazhinji venyu vari kutasva vangava makumi masere makumi matanhatu kubva kuzana makumi matanhatu (65%) yepamusoro yepamusoro yemwoyo (MHR), wedzera mazuva maviri ekudzidziswa kwemazuva, apo iwe unosundira zvakaoma kwemaminiti mashomanana - kusvika 85% MHR. Makomo inzira yakanaka yekuwedzera nguva yekudzidzira kuenda kune yako. Uye musakanganwa kubvumira zuva rimwe chete kwevhiki kuti vadzore. Muenzaniso wekudzidzisa purogiramu inogona kutarisa seyiyi:
- Mugovera: 1-2 maawa kukwira nemaminitsi makumi matatu ekushingaira
- Svondo: 1-2 maawa kukwira pazvishoma (65% MHR)
- Muvhuro: Zororo
- Chipiri: 1-1.5 awa anofamba nemakomo
- Chitatu: Zororo kana 1-awa nyore nyore kupona
- China: 1-1.5 maawa nekudzidzisa kwenguva
- Chishanu: Zororo kana 30-miniti nyore nyore kupona
Mamwe Makore Ekudzidzisa Kudzidzisa Mazano
- Chengetedza huwandu hwemakumi manomwe nemakumi matatu nematanhatu paminiti
- Zvishoma nezvishoma kuwedzera mileage yako sezvaunoswedera pedyo nezana ramakore, uchiwedzera zvishoma kupfuura 10% panguva.
- Ronga rwendo rwemakiromita anenge 50 kana makumi matanhatu kwemavhiki maviri mapeji asati apfuura
- Tora maira yako mavhiki pasati yemazana emakore. Muvhiki iyoyo iwe unogona kuderedza kutasva kwako kusvika kune imwe kana mazuva maviri ezvinyorwa zvishanu kusvika gumi. Uyewo, edza kuwana zvakawanda zvehope .
Chirwere chemazana zana-Mile Bike Ride
Sezvo zuva rokutasva rinoswedera pedyo, zvokudya zvinova chikamu chinokosha chezana remakore rakabudirira. Mazuva mashomanana vasati vatasva iwe unofanira kutanga hydrating. Inwa mvura kakawanda, cheka shure kana kubvisa caffeine uye doro, uye uwedzere marubhaidhirati kune kudya kwako.
Paunotasva zuva, idya kudya kwemafuro ekupedzisira e-high-carbohydrate foods uye kunwa mvura yakawanda. Pamberi paunotanga kunwa usati wanyota. Mvura kana kunwa kwemitambo kunofanira kunge iwe sarudzo yako yekutanga. Idya nyore nyore digestible, zvokudya zvakagadzirwa ne-carbohydrates zvakadai semagetsi, bagels, michero kana granola.
Usaedza chimwe chinhu chitsva pafambiro. Iwe unofanirwa kudya zvinhu zvaunoziva zvinobvumirana newe.
Mafungiro uye Nzira yeCentamende Yenyu Ride
Dzorera mufambisi yekufamba. Iyi haisi mujaho, uye kana iri yezana remakore rokutanga, chinangwa ndechokupedzisa zvakanaka. Heano mamwe mazano ekufambisa kunakidza:
- Shandura nzvimbo yako kazhinji. Simbura ruoko rwako, simuka kubva pachigaro, tambanudza maoko ako, mapepa, uye mutsipa, sunga musana wako uye tambanudza. Dzivisa kugara munzvimbo imwe chete kwenguva refu.
- Tora nguva shomanana yekuzorora bhasikoro. Nzira yakarongeka yezana remakore remakore ichapa nguva dzose mvura uye zvokudya zvinomira. Shandisa nguva ino kuti ubve bhasikoro uye udzoze mabhodhoro ako emvura , tambanudza, uye shandisa imba yekugara. Chengetedza izvi kumisa kumaminitsi 10 kana kudarika kana unogona kuisa mungozi.
- Tsvaka shamwari kana maviri. Rwendo rwacho ruchaenda nokukurumidza uye ruchanzwa ruine nyore neshamwari kana maviri. Uyezve, vanogadzira zvigaro vanogona kushandisa zvakanakisisa mukunyorwa uye kuchengetedza zvimwe simba mumhepo.
Mamiriro acho ose. Kana iwe wakazvigadzirira zvakanaka, hapana zvimwe zvakawanda zvaunofanira kuita pamusi wekutasva kupfuura kugara pasi uye kufarira nzvimbo (uye zvichida uronga zana rako rinotevera).