Gudun marathon shine burin yawancin 'yan wasa. A cikin wannan labarin, zamuyi magana game da abin da zamu nema yayin zana shirin shiri don waɗannan gasa, da kuma abin da buɗaɗɗun hanyoyin da za a yi amfani da su - littattafai, shawarwarin shahararrun masu horarwa, albarkatun kan layi tare da shirye-shiryen horo da aka shirya.
Abin da zai taimaka wajen yin shiri
Karatun littattafai game da gudu
Babu shakka, yawancin bayanai da shawarwari suna ƙunshe cikin littattafai game da wasanni (da farko, gudu), wanda ya fito daga alkalan shahararrun 'yan wasa da masu horarwa. Ga takaitaccen bayani game da shahararrun wadannan littattafan.
Grete Weitz, Gloria Averbukh “Marathon na farko. Yadda za a gama da murmushi. "
Dangane da bita na masu karatu, wannan aikin ya isa sosai don samun amsoshi ga tambayoyi da yawa game da marathon daga masu farawa. Hakanan, littafin zai taimaka wajen shirya shirye-shiryen gasar, zai ba da amsa kan yadda za a samu nasarar isa layin gama-gari.
A cikin aikinta, shahararriyar mai taken Grete Weitz ta ba da gogewarta. Dan wasan ya fada, da farko, me yasa yakamata ku gudu, menene marathon kuma menene fasalin sa. Ta lura cewa wannan gasar gogewa ce mai tasirin gaske wacce zata iya canza rayuwar ku har abada.
Har ila yau marubucin ya ba da amsoshi ga dukkan tambayoyin da masu farawa za su iya samu yayin shirya don marathon.
"Running with Lydyard"
Wanda ya shahara da shahararren mai koyar da motsa jiki da kuma mashahuri Arthur Learyard, wannan yanki yana da motsawa da koyarwa. Marubucin ya bayyana dalilin da yasa wasan motsa jiki ya fi sauran nau'ikan motsa jiki motsa jiki, wane irin tasiri suke da shi ga lafiya.
Har ila yau, ga waɗanda ke yin tsere, aikin yana gabatar da shirye-shiryen shirye-shirye don gasa a wurare daban-daban - daga kilomita goma zuwa ashirin da ɗaya, don matsaloli da tsere-tsallaka. A lokaci guda, an yi gradation don 'yan wasa na jinsi daban-daban, shekaru da gogewar wasanni, gami da shawara ga masu farawa. Bugu da kari, littafin ya fada game da gudunar da kanta, zabin kayan aiki,
Jack Daniels "Daga mita 800 zuwa gudun fanfalaki"
Wannan littafi ne mai mahimmanci kuma mai mahimmanci, wanda shahararrun masu horarwa suka rubuta kuma ya dogara da ƙwarewar sa. Aikin ya dace da kowane dan wasa kowane mataki wanda yake so ya zana shirin horo da kansa.Sashin farko na wannan aikin yana fada ne game da ka'idojin horo da tsarin su, nau'in wasanni, menene tasirin jikin ga horo.
Kashi na biyu ya lissafa motsa jiki kamar haske da dogon gudu, gudun fanfalaki, da mashiga, tazara, da maimaita motsa jiki. Kashi na uku ya ƙunshi tsare-tsaren horo na ƙoshin lafiya, na huɗu kuma ya ƙunshi shirye-shirye don shirya gasa iri-iri, daga mita 800 zuwa marathon.
Pitt Fitzinger, Scott Douglas "Babbar Hanya da ke gudu don masu tsere masu tsada (nesa daga kilomita 5 zuwa gudun fanfalaki)"
A cewar masu karatu, wannan littafi ne mai mahimmanci ga 'yan wasan da suka damu da gudu.
Sashin farko na aikin yana faɗi ne game da ilimin lissafi game da gudana, yana ba da ma'anan menene:
- - IPC da saurin tushe,
- jimiri,
- ikon bugun zuciya yayin horo,
- halaye na ilimin lissafi na horar da 'yan wasa na jima'i mai kyau,
- yadda za a guji rauni da yawan amfani da shi.
Kashi na biyu na littafin yana gabatar da tsare-tsaren horo don nisan wurare daban-daban, kuma, ga kowane, tsare-tsare da yawa, ya danganta da yadda maƙasudin letean wasan yake da mahimmanci. Hakanan yana ba da misalai masu amfani daga rayuwar ƙwararrun masu tsere.
Kayan yanar gizo tare da shirye-shiryen horo
A kan wasu albarkatun kan layi, zaku iya samun nasihu, shawara da shirye-shiryen shirye-shirye don shirya don tsere don nisan wurare daban-daban, gami da marathons.
MyAiki.ru
A kan wannan hanyar, zaku iya ƙirƙirar shirin horo don shirya don gasa a wani ɗan nesa. Don yin wannan, dole ne ku nuna shekarunku, jinsi, da kuma sakamakon tseren don takamaiman tazara. Duk wannan ana iya yin sa ba tare da rajista ba kuma kyauta kyauta.
A sakamakon haka, zaku sami tsari, wanda zai ƙunshi waɗannan hawan keke masu zuwa:
- horo,
- gwajin gudu,
- ragu a cikin kundin,
- tsere,
- dawowa.
Shirye-shiryen horo daga masana'antun kayan wasanni da kayan aiki daban-daban
Shirye-shirye daban-daban na iya bayyana, alal misali, a shafukan yanar gizo na masana'antun na'urori daban-daban: Polar, Garmin, da sauransu. A lokaci guda, aiwatar da shirin da aka tsara (tare da taimakon na'urori da aka saya, alal misali, agogon wasanni) ana iya farawa nan da nan don yin waƙa, babu buƙatar adana littafin daban tare da rahotanni.
Runnersworld.com
Wannan sabis ɗin yana ba da kuɗi, maimakon cikakken tsarin horo. Misali, shirin shirye-shiryen marathon zaikai kimanin $ 30.
Hakanan akwai sabis na SmartCoach kyauta, tare da taimakon wanda zaku iya haɓaka ɗan gajeren shirin horo don takamaiman tazara ta shigar da bayanan masu zuwa:
- nesa,
- maki na yanzu,
- nisan miloli don tsere a kowane mako,
- Matsalar matsala.
Shirye-shiryen horarwa a wasu shafukan marathon
Lokacin yin rijista don takamaiman gasa akan tashar yanar gizon marathon, zaku iya zazzage shirin horo daga can, gwargwadon matakin horo.
KalkaletaVDOT
Kuna buƙatar waɗannan ƙididdigar don ƙididdige yawan iskar oxygen (MOC). Godiya gareshi, zaku iya tantance saurin horon.
Shirye-shiryen shirye-shiryen marathon
Shirye-shiryen marathon don farawa
An tsara shirin don a shirya shi na tsawon makonni 16 kuma ya kamata a koyar da shi kowace rana.
- Ran Litinin a lokacin farkon biyar da makonni biyu da suka gabata mun kasance muna tazarar nisan kilomita biyar. A tsakanin makonni 6-9 - kilomita bakwai, tsakanin makon 10-14 - kilomita 8.
- A ranar Talata - hutu
- Ran laraba za mu yi tafiyar kilomita kilomita bakwai a ranaku ukun farko, kuma na gaba kilomita uku zuwa takwas masu zuwa. 7-8 makonni muna tafiyar kilomita 10, makonni 9 - kilomita 11. 10-14 makonni mun shawo kan kilomita 13 a kowane motsa jiki, a makonni 15 - kilomita 8, a ƙarshe, 16, - biyar.
- A ranar Alhamis muna gudanar da makonni biyar na farko na kilomita biyar, makonni huɗu masu zuwa - kilomita bakwai. A tsakanin makonni 10-14 - kilomita takwas, a cikin makonni 15 - kilomita 5. Mun ƙare makon da ya gabata tare da tafiyar kilomita uku.
- Ran juma'a hutu. Babu buƙatar kwanciya a kan gado. Kuna iya tafiya, iyo, hawa keke, tsalle igiya.
- Asabar - ranar mafi nisa, daga 8 zuwa 32 km. A lokaci guda, a cikin makon da ya gabata na horo, matakin ƙarshe shine shawo kan nisan gudun fanfalaki.
- Ran Lahadi - hutu
Tsarin horo ga matsakaita masu gudu
Anan ne shirin motsa jiki na mako goma sha takwas don masu tsaran gudu.
A lokacin sa, zaku sami makonni masu wahala waɗanda zakuyi aiki tuƙuru akan haƙuri. Bugu da kari, za a sami makonni masu sauki a karshen wanda za a murmure.
Yayin da kuke shirin gudun fanfalaki, kuna buƙatar bin tsarin abinci, ku ci abinci mai gina jiki, mai ƙoshin lafiya, da kuma saurin narkewar abincin da ke dauke da sinadarin carbohydrates. Amma abinci mai sauri, mai zaki da sauran "tarkacen abinci" ya kamata a ki. Ya kamata ku sha ruwa da yawa, ku ci 'ya'yan itatuwa da sabbin kayan lambu.
An rushe motsa jiki da rana na mako:
Litinin Shin lokacin dawowa ne A wannan rana, kuna buƙatar motsawa sosai: hau keke, iyo, yin yawo a wurin shakatawa, tsalle igiya, yi jinkirin rabin sa'a. Tare da taimakon irin wannan aikin, ana cire kayayyakin sharar gida daga tsokoki na kafa bayan dogon motsa jiki, kuma murmurewa zai kasance da sauri.
A ranar Talata an shirya gajeren motsa jiki. Tare da taimakonsu, zaku iya ƙirƙirar dabarar gudu, saurin hone da jimiri gaba ɗaya.
Motsa jiki ya ƙunshi matakai masu zuwa:
- Dumi-dumi na mintina 10, saurin tafiyar hawainiya.
- muna tafiyar kilomita biyar zuwa goma a gudun kashi sittin zuwa saba'in na iyakar.
- minti biyar jinkirta.
- mikewa.
A farkon shirin, ya kamata a gudanar da gajeriyar horo a tazarar kilomita 5, sannan a hankali ya karu zuwa kilomita 10, sannan a rage zuwa kilomita 6
Hakanan, a tsakanin makonni 18, haɗa da horo mai ƙarfi da ƙarfin horo a motsa jiki sau biyar zuwa bakwai, yi atisaye don ƙwayoyin ƙafafu, juyawa latsa, huhu da kumbura (kafa uku na goma zuwa goma sha biyu). Idan za ta yiwu, ziyarci gidan motsa jiki don motsa jiki mai ƙarfi.
Ran laraba horo na tazara. Zasu taimake ku wajen haɓaka ƙarfin tsoka, ƙara ƙarfin hali, tara mai don ƙarin horo, da kuma haɓaka saurin gudu.
Motsa jiki na iya zama kamar haka:
- Dumi-dumin minti goma.
- Ana yin tazarar a kashi saba'in na ƙarfinku duka. Muna gudanar da mita 800-1600 iyakar sau huɗu, sannan tsere na mintina biyu. Muna kiyaye saurin, musamman zuwa ƙarshen.
- minti biyar ya huce, a ƙarshe - shimfiɗa tilas.
A ranar Alhamis - sake gajeren motsa jiki daga kilomita biyar zuwa goma tare da horo mai ƙarfi (a kanku ko a dakin motsa jiki).
Ran juma'a an shirya hutawa. Lallai ya kamata ku huta! Wannan zai ba da dama don sauke tsokoki da jijiyoyin jini, da shakatawa a hankali.
A ranar Asabar muna gudanar da gajeren motsa jiki a nisan kilomita biyar zuwa goma a hanzarin dan gudun fanfalaki.
Ran Lahadi - dogon motsa jiki, mafi mahimmanci. A lokacin sa, ya kamata jikin ku ya saba da aiki na dogon lokaci.
Horon shine kamar haka:
- kulla dukkan kungiyoyin tsoka.
- muna gudu a hankali a hankali daga tazarar kilomita goma zuwa 19-23.
- wajabtawa da mikewa.
Idan kuna shirin gudanar da gudun fanfalaki cikin awanni uku da rabi, to yakamata ku yi tafiyar kilomita daya a cikin minti biyar.
Shirye-shirye daga littafin D. Daniels "Daga mita 800 zuwa gudun fanfalaki"
A cewar marubucin, tsawon lokacin shiri ya kamata ya kasance makonni ashirin da huɗu (duk da haka, ana iya taƙaita shirin).
An kasa shi kamar haka:
- Lokaci 1. Ingancin inganci na sati shida.
- Lokaci 2. Ingancin inganci a cikin makonni shida.
- Lokaci 3. Ingancin canji na makonni shida.
- Lokaci 4. Ingancin ƙarshe, shima cikin makonni shida.
Bari mu binciki kowane ɗayan matakan daki-daki.
Lokaci 1. Ingancin inganci
A lokacin sa, ana yin darussa masu zuwa (a zahiri, an kafa tushe):
- wasa mai sauƙi
- ƙara hankali ke samu.
- an ƙara gajeren gudu don sauri makonni 3-4 bayan fara motsa jiki.
- babban abu shine a saba da tsari na tsarin horo. Mun gabatar da gudu zuwa cikin tsarin rayuwarmu da muka saba.
Lokaci 2. Ingancin farko
A wannan lokacin, babban abu shine hone da fasaha da numfashi.
Don wannan:
- Baya ga guje guje, muna gudanar da motsa jiki mai inganci sau biyu a mako, muna mai da hankali kan tazara, gudu a kan tsaunuka (musamman idan ba za a gudanar da gudun fanfalaki da za ku shiga ba a shimfida kasa ba).
- Matakan motsa jiki ya zama matsakaici kuma kusan 70% na matsakaici.
Lokaci 3. Ingancin ɗan lokaci
A cewar masu gudu, wannan matakin shine mafi wahala a cikin dukkan tsarin horo. A lokacin sa, muna amfani da tsarin da suke da mahimmanci a gare mu yayin shawo kan marathon.
- har yanzu ana gudanar da horo mai kyau har sau biyu a mako, amma ya kamata a kara nisan kilomita a cikin makon.
- Matakan motsa jiki a ƙarshen wannan lokacin (a cikin makonni biyu da suka gabata, a matsayin mai ƙa'ida) ya kamata ya hauhawa.
- babu tazara, amma ya kamata a kara nisan hanyoyin motsa jiki.
- mun kuma kara horo na lokaci mai tsawo a saurin marathoners.
Lokaci 4. Ingancin ƙarshe.
Gida ya shimfida a matakin share fagen gasar.
A lokacinsa muke aiwatarwa:
- motsa jiki masu kyau guda biyu a kowane mako.
- mun rage nisan miloli daga ƙimar darajar zuwa saba'in, sannan kashi sittin cikin ɗari na ƙarar.
- kiyaye ƙarfin horo a daidai wannan matakin, barin ƙofar horo.
Amfani da tebur daga littattafai, yakamata ku zana tsarin horar da kowane mutum a kowane mako, da kuma samfurin rubutu.
A cewar masu amfani, shirin horon da aka bayyana a cikin wannan littafin ba mai daɗi bane, yana da wuya, kuma yana da daidaito.
