Mazano kubva kune kure kure kufamba
Vatambi vanowanzoisa marathon kufamba kana ultramarathon vachifamba pane zvinangwa zvavo. Inotora chii kudzidzisa kuti ugone kupedza rwendo rurefu kufamba? Apo zvinosvika kumakwikwi akadai se marathon 42K (26.2 makiromita) uye ultramarathons yemakiromita makumi mashanu kana kupfuura, kudzidziswa nekugadzirira ndiyo zvikwereti zvekukwanisa kupedzisa kure nekudzoka kubva pane zvakaitika.
Marathon Famba Kudzidzira Nhanho Nhanho : Chirongwa ichi chekuita-nhanho chirongwa chichakugadzirira kufamba marathon, hafu marathon kana kufamba kwechidiki. Inosanganisira kurovedza sarudzo, shangu, uye mazano mazano, zvingaidya nekumwa, uye masikati matsva maitiro.
Mukuwedzera kumudzidzi wekudzidzisa marathon, ndakabvunza kure nemakiromita ekufamba maongorori maitiro avakadzidzira sei mafambiro aya, izvo zvavakapfeka uye zvavakadya uye kunwa munzira.
Ultramarathon Kudzidza Kudzidzisa Mazano kubva kuna Christina Elsenga
- Saka wakasarudza kuita 40 kana 50 km kufamba?
- Saka iwe unoda kuva mupenyu husiku nemasikati mushure mechiitiko ichocho?
- Saka iwe zviri nani ugogadzirira.
Mwedzi mina Pamberi peUltramarathon Yenyu Famba
Kana iwe uchiziva musi wechiitiko chikuru, tangai mwedzi mina mberi. Kana usati wamboita chero basa rinotora nguva yakareba kupfuura maawa maviri, ungada nguva yakawanda. Kufamba mutambo wakasiyana: unoenderera mberi uye mberi. Bvumira muviri wako nguva yakati kuti uzvienzanise nazvo.
Zvakakodzera kuti mumwe anofanirwa kufamba makiromita 8 kusvika ku10 mune imwe kuenda katatu pavhiki mukati meawa imwe nehafu. Edza izvi kwevhiki ina. Kana rimwe zuva iwe kana tsoka dzako uchinzwa usina kunetseka, edza bhasikoro kweawa, chete nokuda kwekuchinja. Zvichida iwe unogona kufamba kumabasa ako kana kupaka motokari yako pakati pega uye kufamba zvese, kana kufamba kana uchienda kunotengesa nezvimwewo.
Iva neunyanzvi pakusarudza mari yekutengesa nguva. Ita imwe kutambanudza uye yakakodzera kudziya uye kunotonhora pasi. Edza kuita vamwe kufamba-famba panguva yebasa rako, kana uchikwanisa. Inwai zvakawanda, uye bvisai zvokudya zvisina kudya. Zviri nani kuva nemimwe michero kana yogurt kana zvimwe zvepasita zvepasta kana mbatata yakawedzerwa pamwe chete nezvokudya zvako kupfuura ibha yebhisi.
Vakai Mileage yako muUltramarathon Training
Zvadaro tendeuka imwe yemakiromita anenge gumi (makiromita 6) kufamba makiromita gumi nemashanu (makiromita 9) kufamba, kwemavhiki maviri kusvika mana. Iva wako pachakutonga. Kufamba kunofadza, kwete kurangwa. Edza kubatanidza kufamba kwakarongeka. Enda kunze uchifamba, usagara mukati. Edza kunakidzwa nemhando dzose dzemamiriro ekunze. Futa tsime mumhepo, inzwa shiri dziimba, tarisa maruva, miti uye vanhu vasina ruzivo mumotokari dzavo vachiita kukakavara kusingakoshi. Buda kunze kwehupenyu hwezuva nezuva, tanga kupinda muupenyu.
Nyora diary : Nyora pasi zvawakaita, pawakazviita, iwe wakanzwa sei panguva uye shure kwekufamba. Kana iwe uchifunga kuti iwe unodarika, famba chikamu chiduku chekuchinja, usanonoka kudarika. Ramba uchienda kune rimwe vhiki shomanana.
Pashure pemavhiki mana ekufamba makiromita gumi nemashanu, iwe unofanira kunge wakagadzirira kuita makiromita 25 makiromita (15.5 makiromita). Zvakanakisisa zvakaitwa sechiitiko chakarongeka. Kana pasina chimwe chakafanana nechocho pedyo, sarudza chiitiko chako pachako.
Ita iyo yakakosha. Gadzirira nzira yakadai sechimiro che8, neimba yako kana motokari yako pakati pekati, saka iwe unogona kuwana zororo (hafu yenguva imwe) hafu yehafu. Izvi zvinotora mana nehafu kusvika maawa mashanu. Edza kuchengeta kasi. Hapana chikonzero chekukurumidza kutanga chiduku, kungoerekana chawa kupera.
Usakanganwa kuzvipira iwe pachako kana ichi chiitiko chakazvigadzira. Nokuti zuva raitevera ita zvishoma, famba (zvinyoronyoro) pamusoro. Zuva rakatevera iwe unogona kuita makiromita mashanu chete, asi zvino ndiyo nguva yemakiromita gumi (uye 15) zvakare.
Achiri kufara iwe pachako?
- Aiwa? Iva nemufaro nemakiromita gumi nemashanu-makiromita, usanetseka. Makore marefu haasi ose anofarira.
- Hongu ?: Regai kumira ikozvino, asi musapfuure.
Igovana zvawakawana nevamwe. Dzimwe nguva unonzwa kuti iwe ndiwe moga wakangwara uri pedyo kana kuti munhu chete akaona chiedza.
Mavhiki Mashoma, Zvadaro Mavhiki Marefu muUkudzidzisa Kweku Ultra
Iva nemavhiki maviri akareruka (10 km, zvichida 15 kana iwe uchinzwa saizvozvo). Zvino edza imwe makiromita 25 kufamba. Nharaunda dzemakiromita makumi maviri nemakumi maviri kusvika pamashanu dzinoita kuti muviri wako ugadzirire chiito chinotevera. Izvi zvinotora maawa anopfuura matatu. Kune ini iyo inoratidzika seyo inopesana nepfungwa. Iye zvino unotanga kuoma. Haisi kungofamba zvakare mupaki zvakare. Iwe uchanzwa wakaneta. Chikamu chenyu chinoda kumira, asi kana pasina chinhu chinokukuvadza iwe iwe uchiri kuziva zita rako, uzive kwaunogara iwe nezvimwe, hapana chikonzero zvachose kumisa. Saka ramba uchienda.
Tora zviri nyore kwevhiki imwe mushure mokunge maita izvozvo 25 km. Zvichida iwe unoda mamwe mavhiki maviri / vatatu vhiki yegumi, 15 ne25 km. Iye zvino unogona kusarudza pakati pemakiromita maviri makumi maviri. mumazuva maviri mukukwirirana kana iwe unogona kuita 30 kusvika 35 km. mune imwe kuenda.
Somunhu, ndinonzwa kune ruzivo rwakawanda mukufamba rwendo ruduku zvishoma kwemazuva maviri kana matatu mukutsanangurira kupfuura pane imwe nzvimbo iri kure. Nguva dzose uine mazuva maviri akanyarara pashure pekunge iwe "wakaputsa zvinyorwa zvako."
- Imwa, inwa, inwa, idya sandwich uye imwe michero munguva yekufamba kwenguva yakareba kupfuura 15 kana 20 km (itai iwe pachako mutongi zvakare!) Zvimwe: Kutsvaga Marathon kana Ultra
- Iva nekupedza kwemaminitsi gumi uye usingasviki hafu yeawa (iwe unowanzoomesera kana ukagara kwenguva yakareba). Kana mamiriro ekunze akasviba, tora nguva shoma shomanana chete, idya uye unwe uchifamba (zvishoma nezvishoma).
- Edza kufamba nekukurumidza pane imwe yeiyo 10 km. unofamba iwe pakati (seawa imwe chete nemaminitsi makumi maviri, awa imwe nehafu).
Usanetseka kana uchinzwa wakaneta rimwe zuva, usanetseka apo rimwe zuva iwe wakafamba zvishoma. Hazvina matambudziko kana iwe usingakwanisi kuita imwe yeiyo 10 km. inofamba nokuti kune zvimwe zvinhu zvaunofanira kuita. Usaedza kuzviita nekuita kaviri zuva rinotevera. Usaita dambudziko nekufamba: ribvise.
Ultramarathon Nzira dzekufamba Kudzidzisa Kudzidzira Kubva kuna Mariya
Ndiri kuwana (pamwe nemurume wangu Rick) akagadzirira Potomac Appalachian Trail Club's Dogwood Half Hundred Hike. Ndiyo makiromita makumi mashanu ekukwirira / kukwira, kuiswa mumigwagwa yakaoma yakawanda kuburikidza ne US Forest Service land uye inopfuura mamita 8000 ekukwirira nekuwedzerwa. Nzira yedu inogona kunge isingakodzeri kune avo vanozoita mafambi akareba / vanomhanya pamamiriro ezvinhu akavezwa.
Takabvunzurana nevamwe shamwari vanozviita uye vanotora mazano avo kuburikidza nekupedza vhiki imwe neimwe vachifamba nenzira iyo chiitiko chichaitika. Tinofunga kuti kuziva nzvimbo yacho kuchatibatsira kunzwa tine chivimbo kana tikaita chiitiko chaicho. Imwe murume nemudzimai vakasarudza kubuda nesu, saka tinotarisira kuronga mamwe mapurogiramu edu evhiki yevhiki kuitira kuti tigone kupfigira motokari kuti tifambe misoro uye tiite zvikamu zvekare zvemugwagwa tisingafaniri kutendeuka mukati medu nekukwira shure.
Tine tarisiro yekukwira makiromita makumi maviri nemavhiki masere, ipapo tinatsigisa kudzidziswa kwedu panguva iyoyo (yeuka mupfungwa, tave tichipfuurira kumakiromita gumi nemaviri kubva kumahombekombe pane imwe nguva nguva yose yechando). Manheru eChitatu isu tiri kuitawo nguva shoma mushure mebasa, tichirova anenge makiromita mashanu.
Ndave ndichitarisa kure nekukwira uye iye zvino yava pedyo ne3,5 mph, asi Rick anokanganisa kufamba kwake kupfuura 4 mph, saka ndinoda kubata! Kunyange zvakadaro, kufamba kwangu kwakanyanya pamusoro pemutengo wandinofanira kurova kuti ndiite nguva dzakatemwa pane zvitsuwa.
Handigoni kutaura kuti tichazoshandisa marefu marefu marefu uye migwagwa yemuguta kuti tidzidzise. Havaiti kuti vaite tsika yakakodzera, sezvo iwe uchishandisa zvakasiyana-siyana zvemasimba. Chikamu chakanaka cheizvi chinoratidzika kunge chiri kutora makumbo nemabvi akasimba uye anofara kugadzirisa kushungurudzika kwenzvimbo yakakomberedzwa, matombo, uye zvikamu zvepamusoro-soro (Ndiri kuita zvakawanda zvakakosheswa mabvi ekudzidzira muviri usiku humwechete). Kunyange zvakadaro, ndinoziva mumwe murume nomudzimai munharaunda yedu vari kushandisa bhasikoro iri kutasva kuti vawane chimiro chechiitiko chacho.
Klaus: Kukurumidza Uye Kunopesana
Zvakakosha kuwedzera rwendo rwomunhu kufamba zvishoma nezvishoma kuitira kuti munhu ashandise kune avo vari kure. Chiitiko changu ndechokuti munhu anofanira kukwanisa kufamba 25-30 km kufamba pasina matambudziko asati awedzera kure. Kana kwete iyo 40-50 km kufamba inenge isina kunetseka.
Uyewo, imwe nguva inofanirwa: Kana munhu akakurumidza ari pasi pe 5-5½ makiromita neawa, kufamba kunotora nguva yakareba zvikuru iyo inosunga muviri. Pamwe, ndinowana kuwedzerwa kwemaawa. 6 makiromita neawa yakakodzera (3.2 maira paawa). Walking Pace Calculator