Qubha, ibhayisekile, ubaleka: Ironman 101

Umxholo

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Yiva igama elithi "Ironman" kwaye unokrokra kancinci-abo bantu banjalo nzulu, kunene? Ewe, ngokuqinisekileyo ... kodwa ii-triathlons ziza kuzo zonke iimilo kunye nobukhulu, kubandakanywa "i-sprints," equka i-.45-mile yokuqubha, i-13.2-mile bike ride kunye ne-3.1-mayile ukubaleka (indlela engaphantsi kokwesabisa kune-full!). Ukuqeqesha i-triathlon "mini" kuthatha iiveki ezili-12 ukuya kwezi-13, ngoko cwangcisa ishedyuli kwangaphambili kwaye ulungele uqeqesho oluqinileyo. Kodwa kwakhona bonwabile ngokudada, ukubaleka kunye nokuhamba ngeebhayisikile, njengokucheba kunye neetoni.

Ke ungaqala njani? Gxininisa ishedyuli yakho yokuzilolonga ngokujikeleze amacandelo amathathu e-triathlon, kunye noqeqesho lobunzima phakathi. Nantsi indlela icandelo ngalinye elichithwa ngayo.

UKUDADA

Izihlunu zasebenza: Zonke-kodwa ngakumbi amagxa, i-abs kunye nemisipha yomlenze

Iikhalori ezitshisiweyo ngeyure: 500 ukuya 600 kuxhomekeke ubunzima kunye nesantya

Yintoni oya kuyidinga: iigogo, isuti yokuqubha, isuti emanzi

Uqala njani: Inyathelo lokuqala, kunjalo, kukufumana ichibi. Jonga i-YMCA yakho yasekhaya ukuba indawo yakho yokuzivocavoca ayinalo ubulungu obunye ngokwesiqhelo iyabiza kancinci. Yongeza ukuqubha kwishedyuli yakho yokuzivocavoca kabini ngeveki, ngokuqala ngemizuzu engama-20 yokuhamba ngokukhululeka okwenyuka ngokukhawuleza ukuya kwimizuzu engama-25 kunye nemizuzu engama-30.

IBHAYIBHILE

Izihlunu zasebenza: Amathanga, i-quads, i-hamstrings, iingalo zangaphambili

Iikhalori zitshisiwe ngeyure: 450 ukuya ku-650 kuxhomekeke kubunzima nesantya

Yintoni oya kuyidinga: Ibhayisekile yendlela, okanye ibhayisekile yokuqina komzimba enebhari enqamlezileyo kunye namavili agudileyo. Kwakhona qiniseka ukuba ungena-clipless okanye ikheji ukuze iinyawo zakho zihlale endaweni.

Ungaqalisa njani: Qala icandelo lesibini kwiveki enye oqala ukuqubha ngayo, kuba kubalulekile ukuqeqesha ngaxeshanye. Ukuhamba ngebhayisikile kuyanceda kwimisipha yakho yomlenze, eya kuthi incede ekusebenzeni nasekuqhubeni umthambo ngokunjalo-ke cinga ukuba kukuqeqesha umnqamlezo! Ngexesha leeveki zokuqala, kuya kufuneka wongeze ukuhamba ngeebhayisikile imizuzu engama-35-45, kabini ngeveki, kwishedyuli yakho yokuzilolonga. Ukusebenza ngebhayisikile kuye kwangoko kunokudada kunye nokubaleka, ke ngeeveki ezisixhenxe nesibhozo, ungabunciphisa ubude bokukhwela ibhayisekile ukuya kwimizuzu engama-25 ukuya kwengama-30, emva koko ubonyuse kwakhona malunga neeveki ezili-10 neli-11.

BALEKA

Izihlunu zasebenza: Amathole, i-hamstrings, i-abs (incam: nxiba iintsimbi ezikhanyayo kwisandla sethoni, nazo)

Iikhalori zitshisiwe ngeyure: 600 ukuya 800 kuxhomekeke ubunzima kunye nesantya

Yintoni oya kuyidinga: Izicathulo ezibalekayo (intloko ukuya kwivenkile ekhethekileyo ukuba ifakwe), iimpahla eziphefumulayo eziphefumulayo ezenziwe ngamalaphu ama-wicking (akukho mqhaphu)

Uqala njani: Ukubaleka kunceda ukomeleza izihlunu kunye nokwakha unyamezelo lwe-cardio oluya kunceda kwamanye amabakala okusebenza kwakho kwe-triathlon. Qala ngokuqhuba imizuzu engama-20, kanye ngeveki, kwiveki yokuqala, emva koko wandise ukubaleka kwakho ukuya kwimizuzu engama-30 kabini ngeveki. Ngena ubuncinci kwimizuzu emibini ukuya kwiveki ye-9 neye-10, ukongeza ukunyamezela kwemizuzu engama-45 kwinkqubo yakho. Qhuba ngokubaleka nje imizuzu engama-20 ukuya kwengama-25 kwiveki ekhokelela kugqatso.

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