Asanayambe mpikisano wothamanga, wothamanga amafunikira kuti azisamala kwambiri ndi zomwe amadya, chifukwa chake munthu amatha kukonzekera bwino mtunda wovuta mtsogolo.
Muyenera kusamala kwambiri pazakudya masiku 15-20 asanayambe, ndipo masiku 7-10 izi zisanachitike, zakudya zapadera zothamanga kunyumba ziyenera kugwiritsidwa ntchito, pomwe mpikisano udutse popanda zovuta komanso mosavuta.
Chakudya chisanachitike marathon
Kuchita masewera othamanga kumatengera kulimbitsa thupi komanso zakudya zina zofunika kuti othamanga akhale olimba komanso opirira.
Mpaka mpikisano wokha komanso nthawi ya mpikisano, mafuta amthupi amayenera kukhala apadera kuti akhutiritse wothamanga pakufuna mphamvu, zomwe zimawonongeka kwambiri chifukwa chothamanga kwakanthawi.
Zakudya zoterezi zimathandiza kwambiri kuthana ndi maulendo ataliatali ndipo mphindi ino imafunikira kuyesetsa kwambiri komanso nthawi, ndibwino kusinthira kuzakudya zotere masiku 14-15 masiku asadayambike.
Omwe adachitapo nawo ma marathons nthawi zambiri amadziwa kufunikira kwakudya koyenera, kuphatikiza apo, muyenera kuwongolera chilakolako chanu, chifukwa izi zimakhudza kwambiri zotsatira za mpikisano. Tikulimbikitsidwa kuti musinthire mankhwala omwe ali ndi chakudya chamagulu osiyanasiyana, ndiwo ndiwo zamasamba, chimanga ndi buledi, miyezi 1.5 isanachitike mpikisano.
Ntchito yayikulu yakudyayo ndikukonzekera bwino thupi la wothamanga kuti apikisane, munthu amakhala wopirira komanso wotopa, ndipo mphamvu zake zimakhala zazikulu.
Ganizirani za chakudya
Njira yazakudya isanakwane marathon ndiyofunika kwambiri, mafuta amayenera kukwaniritsa zofunikira za thupi panthawi yothamanga. Ndikulingalira molakwika kuti ndibwino kudya pang'ono musanathamange m'masiku 7 kuti muchepetse msanga komanso kuchita masewera olimbitsa thupi kwambiri.
Asanayambike, muyenera kusintha momwe mumadyera, pomwe zofunika kwambiri zimaphatikizidwa ndi chakudya chama carbohydrate, kutsitsa kwamahydrohydrate kumathandiziradi kuthamanga ndipo katswiri aliyense angavomereze izi.
Pali njira ziwiri mumayendedwe a marathon, imodzi mwa iyo imadziwika kuti American, ndipo yachiwiri ku Europe, ngakhale chinthucho ndi chimodzimodzi - ndikutsitsa thupi ndi chakudya:
- Kuchepetsa kwa ma carbohydrate ndikuchulukirachulukira, ngakhale masiku 3-4 isanafike mpikisano wothamanga, maphunziro olimba amachitika, komwe kuwerengetsa kuyenera kukhala kokwanira. Maphunziro oterewa amatha kuchepa mphamvu, kenako mafuta ndi mapuloteni amachotsedwa, ndipo chakudya chokha chimayenera kukhala ndi 80% ya chakudya. Maphunziro owonjezeranso samachitikanso mpaka pomwe, chifukwa chomwe wothamanga amakhala ndi mphamvu yayikulu, yomwe ndiyofunika kwambiri pa mpikisano wothamanga.
- Kuwonjezeka kwakachuluka kwa chakudya chama carbohydrate komanso kuchuluka kwamaphunziro kumakhalabe kwanthawi yayitali, ndipo masiku atatu isanayambike, kuchuluka kwa mapuloteni ndi mafuta kuyenera kuchepetsedwa kwambiri. Kenako kuchuluka kwa zakumwa zamahydrate kumawonjezera pazakudya, maphunziro atha kukhala ndi zina zowonjezera zowunika. Kenako, kutatsala maola atatu kuti marathon iwonongeke, pamakhala chakudya chama 70-80%, 20% mapuloteni ndi 10% mafuta, ndiye kuti, zili ndi zopatsa mphamvu m'zakudya.
Kwa nthawi yayitali asayansi atsimikizira kuti ndi chakudya chomwe chingakhudze kwambiri zotsatira zamasewera, popeza thupi la munthu limapanga glycogen kuchokera kuma carbohydrate awa, ndiko kuti, gwero la mphamvu.
Mpaka marathon palokha, amafunika kuti apange glycogen mthupi, ndipo kuti chakudya chokwanira chikhale chokwanira pa mpikisano wothamanga, njira zingapo zimagwiritsidwa ntchito kuwonetsetsa kuti pali malo osungira magetsi monga glycogen.
Miyezi 3-6 mpikisanowu usanachitike, madokotala ndi akatswiri azakudya amayenera kuwerengera momwe thupi la wothamanga aliyense limapangidwira ndikupanga zakudya zawo. Masiku 7-9 isanayambike, kuchuluka kwa chakudya m'zakudya kuyenera kukhala 35%, masiku 4-6 mpaka 70%, ndipo patsiku la mpikisano mpaka 80%, kudya kotereku ndi chakudya kumawonjezera nkhokwe ya glycogen.
Zakudya zamapuloteni isanafike mpikisano
Kodi zakudya zomanga thupi kwambiri ndi ziti: nsomba, nyama ndi nsomba, komanso madzi a phwetekere ndi nkhaka, mankhwala ayenera kukhala ndi magalamu asanu a chakudya. mu 100 gr. chakudya. Zakudya za mkaka zomwe zimaloledwa ndi batala wamba ndi kefir, tchizi ndi mkaka, kirimu ndi kanyumba tchizi, kirimu wowawasa.
Ndondomeko ya chakudya cham'mbuyo isanakwane ndi puloteni yomwe imatsatiridwa ndi chakudya chapadera chomwe chimafunikira kwa othamanga aliyense, malinga ndi makochi apamwamba. Chakudya chachikulu cha mapuloteni ndi nyama ya ng'ombe ndi nsomba, komanso mazira, kanyumba tchizi ndi tchizi, koma payenera kukhala ufa wochepa, chimanga ndi maswiti.
Maphunziro ayenera kukhala ocheperako mukamadyetsa, izi ndizothamanga pang'ono ndikufulumizitsa, koma izi zisanachitike, kulimbitsa thupi mwamphamvu kumachitika.
Chikhalidwe chachikulu apa ndi kusowa kwa zokometsera, komanso zakudya zokazinga ndi mafuta wamba, kusinthasintha kwakanthawi kochepa kwa zakudya zabwino sikofunikira kwa odwala matenda ashuga. Ntchito yodziyimira payokha ndikukula mwachangu malo osungira glycogen m'thupi la wothamanga, ndiye kuti, poyambira adzakhala ndi mafuta ambiri.
Nachi chitsanzo cha chakudya chama protein musanafike marathon:
- Tsiku 1. Popanda kugwiritsa ntchito chakudya, kadzutsa wobiriwira ndi tiyi wakuda, mutha kanyumba tchizi ndi tchizi tosiyanasiyana, nsomba ndi nyama masana, komanso azungu azungu ndi msuzi. Ndizoletsedwa kudya zokazinga, maphunziro abwino amafunika, ndiye kuti, kuthamanga mpaka 20 km, komanso kwa wothamanga waluso mpaka 25 km kapena kupitilira apo.
- Tsiku 2. Chakudya cham'mawa chokha komanso wopanda shuga wowonjezera, mutha kudya kanyumba tchizi ndi tchizi, chakudya chamadzulo monga pa Tsiku 1 lokhala ndi caviar yofiira, kuwala kwaulere kopanda masewera mpaka 8-10 km.
- Tsiku 3. Chakudya cham'mawa ndi chimodzimodzi, ndiye kuti, tiyi wopanda shuga, mutha kudya kanyumba tchizi, nkhomaliro monga pa Tsiku 2, popanda chakudya chokazinga, muthamange makilomita 3-5 kuti muzimva kutentha, muyenera kuthamangira, komanso kuthamanga komanso kugunda pang'ono. Ndiye madzulo mutha kukhala ndi tiyi wokoma ndi tating'onoting'ono tating'onoting'ono, komanso mutha kudya tiyi.
- Tsiku 4. Chakudya cham'mawa ndi tiyi wokoma, mutha kukhala ndi bun limodzi ndi ma crackers, ndikulimbikitsanso toast ndi uchi ndi kupanikizana, kenako kuthamanga kwa mphindi 30, kenako mutha kudya chilichonse, koma pang'ono pang'ono. Chakudya chamasana cha Tsiku 4 nthawi zambiri chimakhala ndi mpunga ndi pasitala, komanso mutha kudya yoghurt ndi mafuta ochepa nthawi zonse kefir.
- Tsiku 5. Chakudya patsikuli ndi chimodzimodzi ndi Tsiku 4., kuthamanga pang'ono osapitirira mphindi 25, ndikuletsedwa kumwa timadziti, ndiwo zamasamba zatsopano zimaloledwa pang'ono.
- Tsiku 6. Zakudya monga mu Tsiku 5, kulimbitsa thupi 5 km pamtunda wofunda, kuthamanga kwa 3-4, kuziziritsa kwa mphindi 5 ndilololedwa.
- Tsiku 7. Tsiku la mpikisano wokha, kutatsala maola awiri kuti mukhalepo, kadzutsa makapu 1-2 a tiyi wokoma nthawi zonse, mutha kukhalanso ndi ma crackers ndi kupanikizana.
Zomwe mungadye milungu ingapo isanayambe
Wothamanga pa mpikisano wothamanga ayenera kudziwa bwino zomwe akudya masabata angapo marathon isanakwane, komanso mavitamini monga C ndi B zovuta, komanso ma multivitamini. Asanayambe, mafuta anyama anyama, khofi ndi malalanje amachotsedwa pamasabata angapo, ndibwino kusiya zakudya zamafuta ndi zolemetsa.
Ndibwino kuti muiwale za nyemba, payenera kukhala zakudya zochepa zopatsa mphamvu, kudya mopitirira muyeso ndikoletsedwa ngakhale mutakhala ndi chakudya chambiri. Ndikulimbikitsidwa kuti muzisamala ndi mitundu yosiyanasiyana ya mkaka, kuyiwala za kuyesa chakudya ndikutsatira momveka bwino magawo omwe adakhazikitsidwa. Mapulani azakudya azisintha masabata angapo mpikisanowu usanachitike, zakudya zolimba ndizoletsedwa pano.
Zakudya zamapuloteni ndizovomerezeka, zomwe zimayenera kusinthana ndi chakudya chama carbohydrate, cholinga chachikulu ndikuchepa kwa glycogen. Chifukwa cha kudya ndi kuchita masewera olimbitsa thupi, masiku 14-15 isanayambike, glycogen imachepa kuchokera 1.5 mg mpaka 0.5 mg pa 100 g ya minofu ya minofu. Kuphatikiza apo, kutayika kotereku kumakwaniritsidwa ndipo malo ogulitsira a glycogen adzawonjezeka mpaka 3-4 mg, zomwe ndizoteteza thupi la munthu.
Ndondomeko yazakudya ikhoza kukhala 3: 3 kapena 2: 4, ichi ndi chiŵerengero cha chakudya ndi kuchuluka kwa masiku azakudya. Pakufunika masiku ena 30 kuti azitha kuwongolera nthawi zonse ndi kuthamanga kwa 32 km kapena kupitilira apo, mtunda uyenera kukhala wocheperako mpikisano.
Pakadali masiku 14 isanayambike, kumwa chakudya chokhala ndi glycemic index kumawonjezeka, makamaka zakudya za tirigu wamba, chimanga ndi mpunga. Pang'ono ndi pang'ono onjezani kuchuluka kwa chakudyachi kutatsala masiku 10 kuti mpikisanowu ufike masiku 7 asanakwane mpikisano wothamanga.
Zomwe mungadye sabata yatha isanayambike
Muyenera kukonzekera mpikisano usanachitike, ndi chakudya chomwe chili chofunikira kwambiri pano, chakudya musanaphunzitsidwe ndipo pambuyo pake chiyenera kuganiziridwa potengera chakudya, mafuta ndi mapuloteni. Chakudya chabwino chamasewera ndi masamba ndi zipatso ndikulimbikitsidwa, pomwe mutha kudya mbewu ndi mtedza, ndipo nyama iyenera kuchokera kuzinyama zomwe zidadya udzu, ndipo chimanga ndi oat amafunikiranso.
Koposa zonse muyenera kudya ndiwo zamasamba, ndiye zipatso, kudya nyama yocheperako komanso nsomba, tsopano zangobwera mkaka ndi mbewu wamba. Kudya masamba ndi zipatso ndizokakamiza, chakudya chizikhala chabwino, komanso pazikhala maswiti ochepa momwe angathere.
Kulimbitsa thupi kumachitika bwino m'mawa, popeza mpikisano nthawi zambiri umangochitika m'mawa, malo odyera ayenera kukhala ndizakudya zam'madzi, mutha kudya zamasamba ndi zipatso, onetsetsani kuti mwakhala ndi zokhwasula-khwasula, nkhomaliro ndi msuzi ndi mbewu zonse, ndipo chakudya chimakhala chopanda nyama.
Zomwe mungadye kutatsala maola ochepa kuyamba
Ochita masewera osiyanasiyana amakhala ndi maphikidwe azakudya zawo zapadera ma ola 1-2 asanayambe, nthawi zambiri zimapatsa chakudya kapena mbale ya pasitala wabwino wophika. Anthu othamanga othamanga amathanso kulangiza oatmeal kapena buckwheat ndi mpunga, popeza tirigu uyu ali ndi chakudya chambiri, mphindi iyi iyenera kupatsidwa nthawi yayitali komanso chisamaliro, popeza thanzi ndi thanzi la wothamanga zimadalira izi.
Kuthamanga ndi mimba yabwino sikofunika, mutha kudya zakudya zopepuka, ndiye kuti, nthochi kapena maapulo, apa zimadalira kwambiri kuti ngati dzulo, ngakhale simukufuna kudya, ndiye kuti mupange chakudya cham'mawa chochepa. Koma simuyenera kumwa madzi theka la ola musanayambike ndipo ndichinthu chofunikira kwambiri, ndizotheka kutero, ngati si maapulo, ndiye mipiringidzo yamagetsi osiyanasiyana, mutha kudya mtedza komanso zipatso zouma, ndiye kuti, zopatsa mphamvu zazitali.
Chakudya panthawi ya marathon
Kuchuluka kwa chakudya
Kuchulukitsa kupezeka kwa glycogen yathunthu pamlingo wofunikira, kuchuluka kwa ma carbohydrate marathon mpaka 4000-4200 kC kunapangidwa, kutengera thupi.
Zakudya zamtunduwu zimadziwikanso kuti MUN, cholinga chake ndikuchepetsa nkhokwe ya glycogen yokha mpaka malire, kotero kuti thupi limayamba kuzisonkhanitsa kuti ligwiritsidwe ntchito mtsogolo, zomwe ndizofunikira kwambiri kwa wothamanga.
Muyenera kusamalira kuyimitsa glycogen musanayambike masiku 2-3, ngati kuli bwino kusalumikiza zopangira chakudya monga buledi ndi chimanga, ziyenera kukumbukiridwanso kuti kwa mphindi 75 zoyambira, mpaka 60 g ya chakudya pa ola imagwiritsidwa ntchito.
Mafuta akuyenera kuthiridwanso pakadutsa mphindi 30 zilizonse akuthamanga, ngakhale mafuta amafunika kutengera wothamanga yekha; munthawi ya marathon, ma gels amagetsi osiyanasiyana amakhala abwino. Wothamanga wamba amakonda makamaka zinthu zachilengedwe, zimatha kukhala mtedza ndi nthochi, komanso mbewu komanso zipatso zouma.
Njira yoyenera akadali mipiringidzo yapadera yamagetsi, othamanga ambiri amadya ngakhale ma sneaker, maswiti ndi mapiritsi kuti akweze nkhokwe zawo zamahydrohydrate. Palinso milandu pomwe othamanga adadya zakudya zosiyanasiyana za mbatata, ngakhale izi ndizabwino kwambiri pa mpikisano wothamanga kwambiri, ndipo mtunda wopita ku 42 km izi siziyenera kuchitidwa, muyenera kukumbukiranso za ma isotnik omwe amafunikira kuti awonjezere kuchuluka kwa chakudya.
Komwe mungapeze mphamvu pa mpikisano wothamanga
Mphamvu yoyenera pa mpikisano wothamanga ndi chakudya, popeza pamitundu yayitali komanso yovuta, mphamvu imangotengedwa kudzera m'malo osungira a glycogen, omwe ndi carbohydrate osungira. Glycogen ndiye njira yayikulu yosungira shuga wabwinobwino m'maselo aanthu, momwe madontho ake amathamangira kuthamanga, kuwonjezera pa glycogen, mafuta ndi mapuloteni amatha kukhala ngati batire.
Tiyenera kukumbukira apa kuti kuchuluka kwa chakudya ndi zakumwa zomwe munthu amatha kuthana nazo zikuwonjezeka pa mpikisano wokha, kotero mutha kutenga pang'ono kuposa masiku onse. Zakudya zamapuloteni zimagwiritsidwa ntchito kubwezeretsa wothamanga, ndipo kudzigogomezera komweko kuli chakudya.
Pa marathoni aliwonse, phwando la pasitala limakonzedwa, pomwe othamanga amatha kuwonjezera kuchuluka kwa glycogen, njira yabwino kwambiri ndi gel yamagetsi, komanso madzi amaperekedwa mu marathon kuti abwezeretse mphamvu, thupi la wothamanga yekha ndiye ayenera kukhala okonzekera ma gels awa pasadakhale.
Zakudya zathanzi pa mpikisano
- Masewera a masewera. Gel osavomerezeka ndi chakudya chothandiza kwambiri komanso chosavuta mu marathon, apa, kuwonjezera pa gel osakaniza, amino acid komanso caffeine itha kugwiritsidwa ntchito. Gel yamasewera yabwino ngati imeneyi ndi kupanikizana, kapangidwe kake ndi kothandiza kwambiri ndipo itha kugwiritsidwa ntchito mosavuta pa mpikisano wothamanga.
Gel osowayo ndi yosavuta kugwiritsa ntchito momwe angathere, ali ndi kukoma kokoma komanso kotsekemera, ngakhale atha kupangitsanso chidwi chachilendo, chifukwa chake tikulimbikitsidwa kuyesa ma gels ngakhale panthawi yophunzitsidwa. Malinga ndi kuwerengera kwa asayansi, gel osakaniza ndi okwanira ngati mphamvu ya thupi kwa masiku atatu othamanga pa liwiro la 25 km / h, ndiye amene adzabwezeretsa glycogen, kutanthauza mafuta othamanga.
- Zipatso. Pa marathon aliwonse, pambuyo pa 5 km, chakudya chimakhazikika, pomwe madzi ndi chakudya chimaperekedwa, njira yabwino ndi kudula malalanje ndi nthochi. Nthomba zimadyedwa bwino, chifukwa zimakhala ndi zinthu zambiri zapadera monga potaziyamu ndi magnesium zomwe zingathetseretu kuthamanga kwa othamanga pa mpikisano wothamanga.
- Zipatso zouma. Zipatso zouma zimakhala ndi mphamvu yochulukirapo, chifukwa zimakhala ndi ma calories ambiri, othandiza komanso ofunikira paumoyo, ngakhale zimatha kuyambitsa zowawa m'mimba panthawi yamasewera. Zipatso zouma ngati izi nthawi zambiri zimaphatikizapo masiku ndi ma apurikoti ouma, ndi chinthu ichi chokha chomwe chimayenera kuzolowereka mukamaphunzira masewera asanakwane.
- Izotnik. Isotniks idzagawidwa patali komanso pambuyo pa mpikisano wokha, imagwiritsanso ntchito kubwezeretsa mchere ndi madzi, ngakhale isotnik imapereka katundu m'chiwindi, zomwe zingayambitse kupweteka pang'ono.
- Cola, Mphamvu. Mphamvu zotere ndi kola nthawi zambiri zimaperekedwa pafupi ndi kumaliza, chifukwa pakati patali, kola amatha kudwalitsa. Tikulimbikitsidwa kumwa zakumwa zamagetsi ndi kola kokha popanda mpweya komanso kutsukidwa ndi madzi amchere oyera, omwe amalimbikitsidwa ndi akatswiri othamanga.
- Mabwalo amasewera ndi chokoleti. Oposa theka la othamanga amasankha kudya chakudya chothamanga, ngakhale othamanga odziwa kuti maswiti atha kukhala olemera pamimba.
- Zakudya zamasewera. Zakudya zamasewera nthawi zonse ndi Creatine, yemwe amamwa ngakhale asanayambe, komanso BCAAs ndi Carnatine, zomwe zimafunikira kuti mugwiritse ntchito mafuta ngati mafuta, Caffeine ndi Guarana nawonso amalimbikitsidwa, koma wothamanga ayenera kuwatenga.
Zomwe mungadye pambuyo pa marathon?
Zinthu monga kuchira pambuyo pa mpikisano wokha ndizolumikizana kofunikira kwambiri, zilizonse zomwe wothamanga angakumane nazo. Ngati mtunda wothamanga ndi waufupi, ndiye kuti munthuyo amabwerera msanga msanga, ndipo ngati unali mpikisano waukulu, wothamanga amatha kupezanso pambuyo pazenera lamasiku 14.
Nthawi yobwezeretsa imeneyi idzakhala yofanana kwa onse othamanga marathon othamanga komanso munthu wamba, kuti achire mwachangu, zakudya zina, kutikita minofu ndi kutambasula minofu zimafunikira. Pamafunikanso kusamba kwabwino kwa mchere kuti muchepetse minofu ndikusintha magwiridwe antchito, kuphatikiza pa izi, kuyenda pafupipafupi m'misewu ya mzindawo kumafunikira.
Thupi la wothamanga pambuyo pa mpikisano wothamanga lidzawonongeka, chifukwa chake munthu amafunika kumwa timadziti ta mavitamini, komanso kudya kwambiri, chakudyacho chiyenera kukhala chopatsa thanzi, cholimba komanso chopatsa chakudya.Pambuyo pa mpikisano wothamanga, thupi likakhazikika, muyenera kumwa chakudya chopatsa mphamvu ndikuwonjezera kuchuluka kwa mapuloteni, ndipo makamaka kudya nthochi 1-2 patsiku.
Chakudya chiyenera kukhala ndi chakudya chambiri, komanso chakudya chokhala ndi mapuloteni chimafunikanso kuti minofu ipulumuke, njira yochotserayi iyenera kuchitidwa mwanzeru komanso mwanzeru. Ngati thupi limafuna madzi, ndiye kuti sayenera kukanidwa, msuzi wa nkhuku ukhoza kukhala wothandiza komanso wofunikira kwa wothamanga wa marathon, womwe ungabwezeretse mphamvu yanu msanga.
Tikulimbikitsidwa kuti tidye zakudya zonenepetsa, popeza sizopukusika bwino, chinthu chachikulu ndikuti pali chakudya chambiri ndi zomanga thupi, zomwe zimayenera kuperekedwa pamlingo winawake. Othamanga ambiri othamanga amagwiritsa ntchito mfundo yofunika kwambiri monga madzi wamba amchere kuphatikiza uchi ndi kupanikizana kosiyanasiyana, tiyi wobiriwira amathandizanso kwambiri.
Chakudya chakuchira mwachangu chimayenera kukhala ndi chakudya chama 80%, atha kukhala tchizi ndi masaladi osiyanasiyana, komanso spaghetti, buckwheat ndi mpunga, onetsetsani kuti mumadya nsomba. Ndibwino kuti muiwale za zakudya zamafuta ndi maswiti, payenera kukhala mbewu zosiyanasiyana, komanso masamba ndi mkate.
Ndemanga za othamanga marathon pazakudya
Gilmore, 33, USA, California, malo achisanu mu Boston Marathon 2006. Tikulimbikitsidwa kuti tisamalire chakudya pasadakhale, ngati mpikisanowu uli Lamlungu, onjezerani chakudya chomwe chatengedwa kuyambira Lachitatu. Chitani izi pasadakhale, popeza thupi limatha kuyamwa zopatsa mphamvu za chakudya zopatsa mphamvu zokwana 300, ndipo zina zimafunikira kuyamba. Muyenera kudya pang'ono kuposa momwe mumachitidwira kuti mudzaze bwino akasinja anu, ndipo thupi limakonzekera mpikisano.
Fauja Singh, India, adayamba kuthamanga atachoka ku India kupita ku London, pomwe anali ndi zaka 80, ndipo mchaka chimodzi mpaka zaka 90 adathamanga London Marathon m'maola 7. Ndipo ali kale ndi zaka 93, adathamanga mtunda uwu m'maola 5 ndi mphindi 40, ndikupanga mbiri yapadziko lonse lapansi, Fauja amalangiza aliyense kuti asadye zakudya zokazinga, kusiya kusuta, kupewa mowa, komanso kukhala wosadyeratu nyama ndikudya nyama yocheperako.
Madonna Bader, Washington, USA. Woipa ali ndi zaka 83 akuchita nawo mpikisano wothamanga ndi kupalasa njinga, nun wochokera ku United States wakhala akuchita nawo triathlon kuyambira 52. Madonna Bader amalimbikitsa kuti azidya nawo mpikisano wothamanga kuchokera ku ndiwo zamasamba zosiyanasiyana zophika, ndipo amawona moyo wathanzi ngati mankhwala abwino kwambiri.
Dmitry Baranovsky, wolemba mbiri ku Ukraine, wopambana marathons ku Fukuoka, wothamanga pa mpikisano wothamanga amalimbikitsa zakudya zosiyanasiyana, ndipo iyemwini amakonda chakudya cha m'nyanja ndi zakudya zam'madzi. Wothamanga nthawi zambiri amadya katatu patsiku, kuwonjezera apo, akuti azipangira zakudya zopepuka, nthawi zambiri tchizi ndi bun, komanso ma omelets ndi tiyi wobiriwira.
Yaroslav Mushinsky, wolemba nyimbo ku Moldova, amakonda kuphika, amalimbikitsa othamanga onse othamanga kuti adye nsomba zambiri zam'madzi, ndipo mwanjira ina, chakudya cham'mawa cha Yaroslav ndichotupitsa tiyi kapena khofi ndi chokoleti wamba.
Ngakhale mpikisano usanachitike, othamanga ayenera kukonzekera mpikisano wofunika masabata 3-4 isanakwane, ndikofunikira kuti azisamala kwambiri ndi zakudya zawo. Cholinga chachikulu cha chakudyachi ndichokonzekeretsa thupi lanu kutalika, kuti pasakhale zovuta, ndipo thupi silikana kupitiliza kugwira ntchito.
Kuti mpikisano wothamanga uyende bwino, masewera olimbitsa thupi amalimbikitsidwa kwambiri, ndiko kuti, ma gels osiyanasiyana ndi ufa, mayankho apadera amagetsi, zakudya zotere siziyenera kukhala zopanda kupanga. Chifukwa chazakudya zapadera za pre-marathon, malo ogulitsa othamanga a glycogen adzawonjezeka kwambiri kuchokera ku 3200 kC mpaka 4200 kC, zomwe ndizofunikira kwambiri pa mpikisano wamtsogolo.
