Mwezi woyamba wokonzekera marathon ndi theka watha. Kunena zowona, osati mwezi, koma masabata 4, ndiye kuti mileage yonse ndi yocheperako poyerekeza ndi mwezi. Ndipo mutha kufotokoza mwachidule.
Pulogalamu yophunzitsa
Malinga ndi mwambowu, masabata atatu oyambilira adangoyang'ana kukwera phiri, komwe kumachitika kawiri pamlungu pamamita 400. Chiwerengero chobwerezabwereza chikuchokera pa 10 mpaka 14. Uwu ndi mtundu wa kuphatikiza kwakanthawi ndi kulimbitsa thupi. Cholinga cha ntchitoyi ndikulimbikitsa minofu ya m'munsi mwendo ndi phazi, kukonza magwiridwe antchito, ndikuphunzitsanso dongosolo la lactate.
Chifukwa cholakwitsa kwake komanso kusasunga ntchito yophunzitsira, adakwanitsa kuchita chimodzi mwazimenezi, ndipo adavulala pang'ono pa Achilles tendon ndi periosteum sabata yachiwiri.
Chifukwa chake, tidayenera kuwunikiranso pulogalamuyo. Ndipo pangani masabata atatu kuti achire. Kuvulala kunali kutatha masiku asanu.
Kuphatikiza pa kudumphadumpha, kuphatikiza sabata lobwezeretsa, mitanda iwiri ya tempo idaphatikizidwa pamathamanga. Chifukwa chake, sabata yoyamba ndidathamanga 15 km kwa 56.38 ndimayendedwe apakati a 3.45 ndi 10 km kwa 36.37 ndi liwiro la 3.40.
Sabata yachiwiri, ndidathamanganso 15 km yokhala ndi 3.38 yapakati, ndikuthira mtunda wa chisanu ndi mphepo yamphamvu mu 54.29. Udindo wabwino udaseweredwa ndi kudumphadumpha, pambuyo pake miyendo idayamba kumva kutanuka kwambiri. Ndi 10 km ya 37.35. Ndiye kunali kovuta kwambiri kuthamanga, ndipo liwiro linali lochedwa kwambiri kuposa ma 15 km apitawo.
Sabata lachitatu silinaphatikizepo mitanda ya tempo. Ndipo sabata lachinayi ndidathamanga theka lothamanga ndi liwiro lapakati pa 3.44.9 panjira, pomwe ndimayenera kuthamanga pafupifupi makilomita 3 pa ayezi. Nthawi yomaliza 1.19.06. Komanso mayendedwe enanso owoloka 10 km ku 35.15.
Kuphatikiza apo, sabata iliyonse anali otsimikiza kuphatikiza maphunziro apanthawi.
Voliyumu yonseyo idatumizidwa ndi mitanda yobwezeretsa, yomwe imatsatira pambuyo pakupunthwa kwamipikisano, tempo ndi nthawi yayitali.
Kuphatikiza apo, kulimbitsa thupi kawiri sabata iliyonse amadzipereka kuti azichita masewera olimbitsa thupi. Cholinga chachikulu chinali kulimbikitsa Achilles tendon, ng'ombe ndi minofu ya phazi.
Makhalidwe oyambira
Kuchuluka kwa kuthamanga kwa masiku 28 kunali 495 km. Mwa awa, makilomita 364 akuchedwa kuthamanga. Makilomita 131 adakutidwa ndi liwiro lothamanga kwambiri komanso mwachangu. Mwa 44 km panali zigawo zapakati pa IPC.
Zindikirani. Ntchito yopatula siyenera kupitirira gawo la 8-10 la voliyumu yanu yonse. Popeza maphunziro apakatikati amawerengedwa kuti ndi ovuta kwambiri pulogalamu yonse yomwe ikuyenda. Inde, chiwerengerochi ndi chapakati. Koma chinthu chachikulu kumvetsetsa ndikuti kuchira ndikofunikira monganso kuphunzira mwamphamvu. Ndipo ngati mungazipitirire ndi yachiwiriyo, mwayi wakugwira ntchito mopitirira muyeso ndi kuvulala kudzawonjezeka kwambiri.
Kutalika kwambiri ndi 145 km m'masabata 4.
Mitanda yabwino kwambiri:
Makilomita 10 - 35.15. Kuthamanga kwapakati 3.31.5
15 kukafika - 54.29. Kuthamanga kwapakati 3.37.9
21.097 - 1.19.06. Kuthamanga kwapakati 3.44.9
Mtanda wautali kwambiri 2.56.03. Kutalika kwapakati 4.53.
Kusintha koonekera bwino
Kupititsa patsogolo njira zothamanga. Kukweza cadence mpaka masitepe 175 pamphindi, kuchokera ku 160 omwe anali kale.
Anagonjetsa theka lothamanga mu maphunziro ndi liwiro loyandikira kwambiri lomwe ndikofunikira kuthana ndi marathon a 2.37 ndimphamvu yolimba. Mbiri pakuwonjezeka kolondola kwa kuchuluka kwakanthawi.
Pakadutsa sabata 4, kulimbitsa thupi 11 sabata iliyonse kumakhala kokhazikika. Chachifupi kwambiri ndi mphindi 40-50. Kutalika kwambiri ndi maola atatu.
