Ukubhukuda, Ibhayisikili, Ukugijima: Ironman 101

-Delile

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Yizwa igama elithi "Ironman" futhi ungahle uciphize kancane-labo bantu bangabo kakhulu, kwesokudla? Yebo, impela...kodwa ama-triathlons afika ngazo zonke izinhlobo nosayizi, okuhlanganisa "ama-sprints," ahlanganisa ukubhukuda okungamamayela angu-.45, ukugibela ibhayisikili okungamamayela angu-13.2 kanye nokugijima kwamamayela angu-3.1 (indlela engesabisa kakhulu kunokugcwele!). Ukuqeqeshwa kwe-triathlon "mini" kuthatha amasonto angu-12 kuya kwangu-13, ngakho-ke misa isimiso kusengaphambili futhi ulungele ukuqeqeshwa okujulile. Kepha futhi jabula ngokubhukuda, ukugijima nokuhamba ngamabhayisikili, njengokuncishiswa nethoni.

Ngakho ungaqala kanjani? Gxilisa ishejuli yakho yokujima ezingxenyeni ezintathu ze-triathlon, nokuqeqeshwa kwesisindo phakathi. Nakhu ukuthi ingxenye ngayinye yehla kanjani.

BHUNGA

Imisipha yasebenza: Zonke-kodwa ikakhulukazi amahlombe, imisipha ye-abs nemilenze

Amakholori ashiswa ngehora: 500 kuye ku-600 kuye ngesisindo nangejubane

Okudingayo: izibuko, isudi yokugeza, ikepisi lokubhukuda, isudi emanzi

Ungaqala kanjani: Isinyathelo sokuqala, empeleni, ukuthola ichibi. Bheka i-YMCA yangakini uma ijimu yakho ingenabo ubulungu obubodwa kubiza kancane. Faka ukubhukuda esimisweni sakho sokuzivocavoca kabili ngesonto, uqale ngemizuzu engama-20 yokubhukuda kwama-freestyle ekhuphuka kancane kancane ibe yimizuzu engama-25 bese kuba imizuzu engama-30.

Ibhayisikili

Imisipha yasebenza: Amathanga, ama-quads, imisipha, izingalo zangaphambili

Amakholori ashiswa ngehora: 450 kuya ku-650 kuye ngesisindo nesivinini

Okudingayo: Ibhayisikili lomgwaqo, noma ibhayisikili lokuqina elinebha yesiphambano namathayi abushelelezi. Futhi, qiniseka ukuthi uthola ama-pedless angenawo ama-clipless noma ama-cage ukuze izinyawo zakho zihlale endaweni.

Ungaqala kanjani: Qala ingxenye yesibili ngesonto elifanayo oqala ngalo ukubhukuda, ngoba kubalulekile ukuziqeqesha ngasikhathi sinye. Ukuhamba ngebhayisikili kuzuzisa imisipha yemilenze yakho, okuzokusiza nasekuzilolongeni kwakho ukugijima nokubhukuda-ngakho-ke cabanga uma kungukuqeqeshwa okuphambanayo! Emavikini ambalwa okuqala, kufanele wengeze ukuhamba ngebhayisikili imizuzu engu-35-45, kabili ngeviki, ohlelweni lwakho lokujima. Ukusebenza ngebhayisikili kuncipha ngaphambi kokubhukuda nokugijima, ngakho-ke ngamasonto ayisikhombisa nesishiyagalombili, unganciphisa ubude bokugibela ibhayisikili lakho kube yimizuzu engama-25 kuye kwengama-30, bese ubakhuphula futhi emasontweni 10 no-11.

GIJIMA

Imisipha yasebenza: Amathole, imisipha, i-abs (ithiphu: gqoka izinsimbi ezikhanyayo zensimbi ukuthinta izingalo, futhi)

Amakhalori ashiswe ngehora: 600 kuya ku-800 kuye ngesisindo nesivinini

Okudingayo: Izicathulo ezigijimayo (ikhanda liya esitolo esikhethekile esizofakwa), izingubo ezigijimayo zokuphefumula ezenziwe ngezindwangu zokuxubha (akukho kotini)

Ungaqala kanjani: Ukugijima kusiza ukuqinisa imisipha futhi kwakhe ukukhuthazela kwe-cardio okuzosiza kwezinye izigaba zokujima kwakho kwe-triathlon. Qala ngokugijima imizuzu engama-20, kanye ngesonto, ngesonto lokuqala, bese ukhuphula ukugijima kwakho kube yimizuzu engama-30 kabili ngeviki. Ngena okungenani ama-run amabili ukuya emavikini 9 no-10, engeza ukugijimela kwemizuzu engu-45 kuhlelo lwakho. Taper off ngokugijima nje imizuzu engama-20 kuye kwengama-25 evikini eliholela emjahweni.

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