Moni okondedwa. Ndikupitilizabe kulemba nkhani zingapo momwe ndikalankhulapo zabwino zonse zothamanga monga chitsanzo cha kukonzekera mpikisano wothamanga.
Kwatsala masiku 28 kuti marathon ayambe
Lero ndakonzekera kuthamanga makilomita 30. Kuthamanga kumeneku ndi mtundu wa chodziwitso cha mpikisano wamtsogolo. Imawonetsa nthawi yomweyo zomwe zikusoweka kuti zikwaniritse zotsatira, kutalika kwake momwe mungadalire, momwe mungapangire pulogalamu yazakudya patali, ndi zina zambiri.
Ndikukonzekera kuthamanga 30 km mu maola awiri. Ndiye kuti, mphindi 4 pa kilomita. Ndinasankha njira yosavuta. Njira zambiri zimadutsa msewu wopyapyala wokutidwa ndi matabwa. Pali gawo laling'ono lamadothi la mita 600, komanso kukwera kosavuta kwa 2 kwa 200 mita iliyonse.
Kudya usanathamange
Maola 2.5 kutha mpikisano, ndidadya mbale yayikulu ya pasitala yophika kuti ndisunge glycogen. M'malo mwa pasitala, mutha kudya phala la buckwheat, oats wokutidwa, oatmeal kapena mpunga, sankhani nokha. Mbewu zonsezi zimakhala ndi chakudya chambiri.
Musaiwale kuti palibe chabwino pasanafike Maola awiri asanaphunzitsidwe... Kupanda kutero, chakudyacho sichingakhale ndi nthawi yopukusa, komanso panthawi yothamanga, chifukwa cha izi, zovuta zina.
Kuthamanga kwamtunda ndi kutentha
Ndisanayambe mtunda waukulu, ndimathamanga pafupifupi 1 km kuthamanga mosavuta kutentha. Kenako adapanga zingapo zolimbitsa thupi.
Mtundawo unali ndi mapiko atatu mkati Makilomita 10... Pamapeto pa bwalolo panali kasupe komwe mumamwe madzi. Zotsatira zake, chakudya chimodzi pamakilomita 10 sichokwanira. Kusowa kwa madzi kunayamba kumveka pambuyo pa 5-6 km, ngakhale kunja kunali kozizira. Chifukwa chake, ndibwino kuti mudzaze madzi nthawi zonse 5 km... Kenako kumva ludzu sikuwoneka, ndipo kumakhala kosavuta kuthamanga. Izi zimangogwira pamtanda wopitilira 15 km. Mutha kuthamanga mpaka 15 km popanda chakudya.
Kugonjetsa mtunda
Kuthamanga pamtunda wa mphindi 4 pa kilomita sikunali kophweka. Pachiyambi choyamba ndi chachiwiri kugunda kwake kunamveka m'chigawo cha kumenyedwa kwa 160-170. Pachigawo chomaliza, chinawonjezeka mpaka kufika pa 170-180. Tidakwanitsa kutero kuti titha kuyenda mtunda wonsewo pafupifupi liwiro limodzi. Cholakwika chomwe othamanga ambiri amapanga ndikuyamba mwachangu kwambiri. Ndipo palibe mphamvu zokwanira zoyendetsa mtunda wonse pamtunda womwewo. Momwemo, ndikofunikira, m'malo mwake, kuti muwonjezere kuthamanga kapena kuthamanga nthawi yomweyo. Mwanjira imeneyi mudzakhala mukuyenda bwino nthawi zonse.
Kudya uku akuthamanga
Nthawi yoyamba yomwe ndidathamangira kumapeto kwa kasupe, komwe mwa ine ndimadyetsa, nditatha 15 km. Amakhulupirira kuti ola limodzi kuyamba kulimbitsa thupi kwambiri, thupi limawononga glycogen yonse ndikusowa kukonzanso. Momwemonso, magalamu 60-100 a chakudya. Chifukwa chake, patsogolo pa kasupe, mita 500 kutali, ndidadya mkate wa ginger. Chokoleti kapena zipatso monga nthochi kapena tangerine ndizabwino kubwezeretsanso mphamvu. Muthanso kudya zinthu zophika zabwino zomwe sizingasweke, kuti musapititse mwangozi zinyenyeswazi mukamadya.
Ma gel kapena mipiringidzo yamagetsi ndiabwino. zomwe ungadzipange wekha kapena kugula pamalo ogulitsira zakudya. M'modzi mwamitu yotsatirayi, ndikupangirani mphamvu ndikukuwuzani za izi. momwe mungachitire.
Kachiwiri ndidathamangira kumalo azakudya nditatha makilomita 25. Sindinadye chilichonse. Ndidangomwa madzi ndikuthamangira kumapeto.
Mwambiri, yesani kumwa madzi muyezo womwe sukuyambitsa mavuto. Chifukwa mukayamba kumwa muthamanga, nthawi zina zimakhala zovuta kusiya ndipo mumatha kumwa kwambiri. Ndipo izi zimawopseza ndikumverera kosasangalatsa m'mimba.
Izi zikunenedwa, kumwa madzi ochepa kwambiri kulinso koipa, popeza kuchepa kwa madzi m'thupi kumatha kukulepheretsani kuyenda bwino.
Zakudya zolimbitsa thupi zitatha
Nditafika kunyumba, ndinamwa madzi pafupifupi magalamu 700. Musaope kumwa mukatha masewera olimbitsa thupi. Ngati thupi likufuna, khutitsani chikhumbo chake. Inde, sungamwe kwambiri uku kuthamanga, ngakhale thupi likufuna, koma utathamanga, imwa madzi mulimonse.
Patadutsa pafupifupi theka la ola, ndimadya msuzi wa nkhuku. Mukamaliza maphunziro, muyenera kudya chakudya chamapuloteni kuti minyewa yanu ibwezeretse msanga.
Umu ndi m'mene ndinathamangira mtanda wa 30 km pre-marathon.
Gawo lotsatira lakukonzekera likuyendetsa magawo 1-2 km, fartlek, kulimbitsa thupi pang'ono.
Chakudya ndi chopatsa mphamvu, kutanthauza kuti, chakudya chamafuta ochepa chomwe sichidya bwino, mapuloteni ochepa komanso chakudya chambiri. Ndi zina zotero mpaka nthawi yomwe kutatsala sabata limodzi kuti marathon ayambe.
Ndikukonzekera kugwira ntchito zambiri pabwaloli Lachitatu. Ndipo m'nkhani yotsatirayi ndiyankhula zothamanga m'magawo, momwe maphunziro amtunduwu amathandizira, ndi mawonekedwe ati omwe akuyenera kuganiziridwa motere.
Kuti muwongolere zotsatira zanu pakuyenda mtunda wapakatikati komanso wautali, muyenera kudziwa zoyambira, monga kupuma koyenera, luso, kutentha, luso lopanga eyeliner woyenera patsiku la mpikisano, gwirani ntchito yolimba yolimba yothamanga ndi ena. Chifukwa chake, ndikukulimbikitsani kuti mudzidziwe bwino makanema apadera pa mitu iyi ndi mitu ina kuchokera kwa wolemba tsamba la scfoton.ru, komwe muli. Kwa owerenga tsambali, maphunziro apakanema ndiulere. Kuti muwapeze, ingolembetsani zamakalata, ndipo mumphindi zochepa mudzalandira phunziro loyamba mndandanda wazomwe zimakhalira pakupuma koyenera mutathamanga. Lembetsani apa: Kuthamanga kwamaphunziro apakanema ... Maphunzirowa athandiza kale anthu masauzande ambiri ndipo athandizanso inunso.
