Yuav pib triathlon rau cov pib li cas?

2024 Tus sau: Arianna Cook | [email protected]. Kawg hloov kho: 2024-01-12 18:14

Tshawb nrhiav cov lus qhia muaj txiaj ntsig yuav pib li cas yog tias koj txiav txim siab los ua triathlon thiab yuav npaj li cas kom muaj txiaj ntsig zoo rau koj thawj qhov kev sib tw. Triathlon yog ib qho kev ncaws pob uas tseem hluas thiab tso cai rau cov kis las ncaws pob los qhia txhua yam lawv ua tau zoo tshaj plaws. Kev sib tw pib nrog ua luam dej hauv dej qhib. Tom qab ntawd, koj yuav tsum hloov pauv sai sai rau lub tsheb kauj vab thiab npog qee qhov deb ntawm nws. Theem kawg ntawm kev sib tw tab tom khiav.

Yog tias koj txiav txim siab los nrhiav qhov twg pib ua triathlon, tom qab ntawd koj yuav tsum xub nkag siab tias lub cev tab tom ntsib kev hnyav npaum li cas. Triathletes yuav tsum ua luam dej tau ob peb teev, thiab tom qab ntawd tsav tsheb thiab khiav txog tsib kaum kaum kilometers. Feem ntau, tib neeg tuaj rau triathlon uas twb muaj yam tsawg kawg kev qhia paub hauv ib qho ntawm cov kis las uas tau teev tseg saum toj no.

Raws li kev txheeb cais, cov neeg ua luam dej yav dhau los feem ntau ua tiav cov txiaj ntsig tau zoo. Txawm li cas los xij, muaj kev zam, thiab hauv txhua qhov kev hwm txhua yam yog nyob ntawm lub siab nyiam ntawm tus kis las. Yog tias koj xav sim koj txhais tes ntawm qhov kev sib tw nyuaj no tab sis zoo siab heev. Tam sim no peb yuav qhia koj yuav pib kawm triathlon li cas thiab yuav npaj txheej txheem kev cob qhia li cas.

Triathlon rau cov pib tshiab: cov lus qhia muaj txiaj ntsig

Cia peb pib nrog qee qhov kev qhia uas yuav pab tau koj.

1. Cov qauv Olympic xav kom koj ua luam dej 1.6 kilometers, taug kev 42 kilometers thiab khiav lwm 10 kilometers ntawm txoj kev loj. Nws yog qhov pom tseeb tias nws yog qhov tsim nyog yuav tsum tau pib los ntawm kev deb me me, maj mam nce mus txog cov qauv Olympic.
2. Koj yuav tsum tau cob qhia txhua hnub thiab txhua lub sijhawm huab cua. Koj tuaj yeem pib qoj ib ce koj tus kheej. Tab sis peb pom zoo kom koj nrhiav tswv yim los ntawm tus kws qhia paub dhau los.
3. Txhawm rau ua tiav cov txiaj ntsig siab, koj yuav tsum hloov qib theem ntawm kev npaj.
4. Thaum ua luam dej, cov kis las siv wetsuits, uas nyuaj heev rau hloov mus rau khau ntaub ib txwm muaj. Nws yog ib qho tseem ceeb kom nco ntsoov qhov no, vim tias lub sijhawm poob thaum lub sijhawm hnav khaub ncaws tuaj yeem cuam tshuam tsis zoo rau qhov txiaj ntsig kawg.
5. Tom qab ua luam dej thiab caij luv luv ntev, khiav lwm 10 kilometers tuaj yeem yog txoj haujlwm txaus ntshai. Peb pom zoo kom sib txuas kev caij tsheb kauj vab thiab khiav hauv ib qho thaiv.
6. Triathlete cov khaub ncaws tshwj xeeb zoo nkauj heev, tab sis koj yuav tsum tsis txhob yuav nws tam sim vim tus nqi kim dua.
7. Peb pom zoo siv lub twj tso kua mis hauv av kom nrawm lub log ntawm koj lub tsheb kauj vab.
8. Cov thom khwm ob txheej tshwj xeeb muaj nyob ntawm cov khw muag khoom ncaws pob. Lawv yuav pab kom zam qhov pom ntawm calluses.
9. Peb pom zoo txheeb xyuas koj lub plawv dhia txhua hnub tom qab sawv los. Yog tias qhov ntsuas no yog 10 feem pua lossis siab dua qhov qub. Koj yuav tsum hla chav kawm.

Triathlon training program - kev cob qhia

Nov yog txoj kev npaj ua haujlwm nyuaj rau lub lim tiam:

1. Hnub Monday - 45 feeb ua luam dej ntawm qhov hnyav siv, 45 feeb caij luv thij, siv zog me ntsis. Tsis muaj kev qhia khiav.
2. Tuesday - 60 feeb ua luam dej tsawg tsawg, 60 feeb siab siv lub sijhawm sib tw dhia. Kev caij tsheb kauj vab tsis muaj.
3. Wednesday - 45 feeb kev siv tsheb kauj vab siab, 60 siv zog nruab nrab hla lub tebchaws. Ua luam dej yog so.
4. Hnub Thursday - 45 feeb ua luam dej siab, 45 feeb qis siv zog ua kom rov zoo. Kev caij tsheb kauj vab tsis muaj.
5. Friday - xyaum ua cov txheej txheem ua luam dej ntawm qhov deb ntawm 1.5 kilometers. Tsis muaj lwm yam kis las.
6. Hnub Saturday - 60 feeb ntawm kev caij tsheb kauj vab ntawm qis mus rau qhov siv zog (Cib ntu). Ob teev ntawm kev khiav ntawm qis mus rau qhov nruab nrab. Tsis muaj pas dej ua ke.
7. Hnub Sunday - 45 feeb rov ua haujlwm ua luam dej yav tsaus ntuj, caij tsheb kauj vab 50 kilometers. Tsis muaj kev qhia khiav.

Koj yuav tsum tsis txhob dai rau yam kev qhuab qhia tshwj xeeb uas koj tab tom ua. Koj yuav tsum tsom mus rau kev qhia kom raug thiab noj kom raug. Txij li nruab nrab ntawm cov chav kawm koj yuav tsis muaj sijhawm los so ntau dua peb hnub, tshwj xeeb yuav tsum tau them nyiaj tshwj xeeb rau kev noj zaub mov kom raug. Hauv qab no peb yuav tham txog cov yam ntxwv ntawm txhua hom kev qhia thiab cov khoom noj kom haum.

Kev qhia siv zog tsawg

Hauv ib qho kislas, kev ua haujlwm qis qis muaj tib hom. Koj yuav tsum tau ua haujlwm ntau kawg ntawm ib teev ntawm qhov nrawm, thaum koj tuaj yeem maj mam ua kev sib tham thaum lub sijhawm kawm. Raws li qhov tshwm sim, koj yuav tau txais kev them nqi zog, uas tom qab ntawd yuav tsum tau muab faib kom raug ntawm ob qhov kev kawm kis las uas tseem tshuav. Nov yog qee qhov piv txwv tshwj xeeb ntawm kev teeb tsa kev qhia siv zog tsawg:

1. Ua luam dej ntev tshaj li ntawm ib teev hauv qhov koj nyiam. Hauv qhov no, IVN yuav tsum yog tsib lub ntsiab lus ntawm Borg nplai.
2. Kev caij tsheb kauj vab rau 60 feeb ntawm lub plawv dhia 50 feem pua lossis tsawg dua ntawm koj lub plawv dhia siab tshaj. Cov dej num no tso cai rau koj los txhim kho lub zog aerobic.
3. Kev kawm khiav yog ua tib yam li kev caij tsheb kauj vab. Tswj kom nrawm uas yog ob feeb qeeb dua koj li kev sib tw.

Txij li cov chav kawm tau ua ntawm qhov kev siv qis, tom qab ntawd koj tsis xav tau lub zog ntxiv. Txawm li cas los xij, qhov no muaj tseeb yog tias lub sijhawm ua haujlwm tsis tshaj 60 feeb. Koj tuaj yeem qhia ntawm lub plab khoob thiab lub cev yuav muaj lub zog txaus los ntawm glycogen thiab rog khaws cia. Hauv lwm lo lus, kev qhia siv zog tsawg tuaj yeem ua tiav txhua lub sijhawm, vim tias tsis tas yuav "rov qab" ua ntej pib kev sib tham.

Nyob rau hnub uas cov lus qhia nrog kev siv qis yuav raug tuav, rau txhua qhov hnyav ntawm lub cev hnyav, nws yuav tsum tau haus tsis pub ntau dua peb grams carbohydrates thiab 0.75-1 gram ntawm cov protein sib xyaw. Nws yuav txaus rau koj noj peb zaug ib hnub. Hauv qhov no, qhov ua haujlwm loj ntawm cov carbohydrates yooj yim yuav tsum sib npaug rau koj lub nrig. Koj kuj yuav tsum tau ntxiv txhais tes ntawm cov protein los rau cov zaub mov no. Peb pom zoo ntxiv rau qhov zaub xam lav ntawm cov zaub tshiab yam tsis muaj kev txwv ntau. Koj tuaj yeem siv txiv hmab txiv ntoo lossis zaub rau khoom noj txom ncauj.

Yog tias, ua ntej pib kev sib tw, koj tau npaj ib qho kev tawm dag zog, tom qab ntawd tus nqi ntawm carbohydrates ib kilo ntawm lub cev qhov hnyav yuav tsum yog li ntawm 5 txog 7 grams, thiab cov protein sib xyaw yuav tsum tau siv hauv qhov ntau ntawm 1-1.5 grams ib kilo. Tom qab thawj qhov kev cob qhia, nws yog qhov yuav tsum tau haus cov zaub mov rov qab. Qhov no yuav qhib cov txheej txheem ntawm kev ntxiv lub zog khaws cia rau ntu thib ob.

Nws yog ib qho tseem ceeb ib yam nkaus uas yuav tsum tau haus dej txaus kom txaus txhua hnub. Haus ntau zaus, tab sis tsis muaj kua ntau. Cov zis yuav tsum nyob twj ywm daj. Thaum koj tau npaj ob zaj lus qhia rau hnub ntawd, peb qhia koj kom paub cov zaub mov piv txwv:

1. 60 -feeb kev sib zog qis - rau pluas tshais pita nrog omelette tom qab kev kawm hauv 30 feeb. Khoom noj txom ncauj - txiv tsawb.
2. 45 feeb Kev Ua Haujlwm Zoo Siab - Lentil Lentil Sweet Potato Soup rau pluas su. Rau cov khoom noj txom ncauj thaum tav su, sim txiv nkhaus taw thiab cranberry smoothie. Noj ntses thiab qos yaj ywm, txiv nkhaus taw, kiwi, thiab kub chocolate rau noj hmo.

Nruab nrab siv ntu

Twb muaj qee qhov sib txawv nyob ntawm kev qhuab qhia kev ua kis las. Peb muab rau koj kom paub nrog lub phiaj xwm kwv yees ntawm cov phiaj xwm kev qhia:

1. Kev tawm dag zog -Ua kom sov li 10 feeb thiab tam sim ntawd tom qab nws ua tiav, khiav nrawm dua li 20 txog 40 feeb. Qhov no yog qhov hu ua "pib qhov pib", thaum tus kis las txav ntawm qhov nrawm ntawm 30 vib nas this tsawg dua hauv kev sib piv nrog kev sib tw, tab sis ze rau qhov pib qis.
2. Kev qhia caij tsheb kauj vab - lub sijhawm ntawm kev qhia yog los ntawm 1 txog 1.5 teev, thiab kev txav mus los yuav tsum muaj qhov nruab nrab. Tsom ntsoov rau qhov tseeb tias koj tuaj yeem hais lus ntsiag to thaum mus ncig, tab sis koj yuav tsum ua pa ntxiv ntawm kab lus. Koj lub plawv dhia yuav tsum nyob nruab nrab ntawm 60 thiab 70 feem pua ntawm koj qhov siab tshaj.
3. Ua luam dej - sov so (100 metres ntawm qhov nrawm). Tom qab so 30-thib ob, yim txoj hauv kev tau ua, txhua qhov uas muaj 4 qhov sov sov rau qhov deb ntawm 25 meters. Txias txias - ua luam dej 100 metres ntawm qhov nrawm.

Koj yuav tsum tau noj zaub mov hauv qhov me me thaum nruab hnub ua ntej cov kev ua no. Nov yog cov qauv qhia zaub mov nyob rau hnub ntawm kev qhia siv zog me ntsis:

• 50 grams ntawm oatmeal.
• 1 los yog 2 daim ntawm malted qhob cij.
• Ib qho ci.
• Ib lub hub ntawm Greek yogurt nrog ib lossis ob teaspoons ntawm zib ntab.

Kev kawm siab

Cov kev qhia no tau ua tiav ntawm lossis txawm tias siab dua qhov pib ntawm lactate. Lub hom phiaj tseem ceeb ntawm kev qhia siv lub siab yog qhov tseeb kom nce qib lactate kom koj tuaj yeem ua luam dej, khiav lossis caij tsheb nrawm dua. Xav txog txoj kev npaj ua haujlwm nyuaj:

1. Kev tawm dag zog - rau qhov khiav, txhua 6 feeb ntev, nrog ncua ntawm lawv 120 vib nas this ntev. Muaj tseeb koj yuav ua pa hnyav thaum khiav, tab sis yuav tsum tswj kev ua pa. Yog tias koj pib nrawm dhau, ces koj yuav tsis muaj zog txaus rau txhua rau rau teev.
2. Kev qhia caij tsheb kauj vab - kev cob qhia tau ua tiav ntawm lub tiaj tiaj hauv hom kev sib tw sib tw 5x5. Lub plawv dhia yuav tsum yog 80-90 feem pua ntawm qhov siab tshaj plaws.
3. Ua luam dej - Ua kom sov sov ntawm qhov nrawm, npog qhov deb ntawm 200 meters. Tom qab so 30-thib ob, ua plaub qhov 25-meter sov nrog 8-9 Borg IVN. Ib zaug ntxiv so 30-thib ob thiab kov yeej 200-meter nrug ntawm qhov nrawm. Tom qab ntawd 8 qhov sov ntawm 25 metres nrog ncua sijhawm thib ob ntawm lawv. Tag nrho cov kab lus saum toj no yuav tsum rov ua dua peb zaug.

Kev ua kom muaj kev qhia paub ntau ntxiv yuav tsum tau muab ntau cov carbohydrates yooj yim rau lub cev. Yog tias tus poj niam ua haujlwm ib hnub, tom qab txhua qhov hnyav ntawm lub cev hnyav, nws yuav tsum tau haus 5 grams carbohydrates. Nrog ob ntu, daim duab no yuav yog 7 grams rau ib phaus ntawm lub cev hnyav. Txiv neej yuav xav tau 7 thiab 10 grams carbohydrates rau ib thiab ob zaug, feem.

Yog tias koj ua haujlwm hnyav nyob rau yav sawv ntxov, tom qab ntawd muab koj lub cev nrog carbohydrates thaum yav tsaus ntuj. Koj yuav tsum tau noj tshais yam tsawg ib teev lossis ob teev ua ntej pib kawm. Thaum koj qhov kev tawm dag zog tau teem rau yav tsaus ntuj, koj yuav tsum haus ib gram ntawm carbohydrates ib kilogram ntawm lub cev qhov hnyav thaum txhua ntawm peb pluas noj tseem ceeb. Yog tias koj tab tom ua ke triathlon nrog kev ua haujlwm, tom qab ntawd koj yuav tsum nqa zaub mov nrog koj los muab koj lub cev nrog txhua yam khoom noj uas tsim nyog.

Kawm paub ntau ntxiv txog kev npaj rau Beginner Triathlon hauv qhov vis dis aus no: