Lungiselela i-Pilgrim Trek yakho
Abahamba ngeCamino de Santiago (peregrinos) badinga ukulungiselela izimo ezintathu ezihlukene, ngamunye odinga ukuqeqeshwa kwakhe:
- Usuku olude nosuku
- Ukukhuphuka njalo nokukhuphuka emigwaqweni yokungcola kanye ne-asphalt
- Ukuthwala iphakethe, ngokwejwayelekile nazo zonke izimoto zakho.
Ngisho noma ungumuntu ohamba phambili, udinga ukuqeqeshwa okuqondile ukulungisa umzimba wakho ngezimo eCamino de Santiago .
Ungakwazi ukuqala nge-mileage ende, kodwa udinga ukwakha isikhathi ngegiya ozolisebenzisa ku-Camino. Ukwakha isikhathi esincane kuzonciphisa ingozi yokulimala ekuqeqesheni. Amagquma, isimo semvelo nesimo sezulu kudinga ukuqeqeshwa. Ungahambi eSpain futhi "vumela i-Camino ikuqeqeshe."
Ukuqeqesha ukude
Izinsuku ezijwayelekile zokuhamba eCamino de Santiago zingamakhilomitha angu-17 kuya kwangu-30, okuyizinkulungwane ezingu-11 kuya ku-19. Kuwukuhlakanipha ukuqeqesha ukuhamba ngezinsuku zamakhilomitha angu-21 (13.1 miles), okuyinto ubude be -marathon-marathon .
Lelizinga lokuqeqeshwa lizoqinisa imisipha yakho futhi ikhumbuze izinyawo zakho. Ukuqeqesha kufanele kwenziwe ukugqoka izicathulo ezifanayo, izingubo, nokupakisha uzobe ugqoke uma uhamba ngeCamino.
I-Week-15 ye-Camino Training Schedule
Landela isimiso:
- NgoLwesibili, ngoLwesine : Hambani ngamamayela angu-3 kuya kwangu-4, ngokuhamba ngokusheshisa noma ukuhamba ekukhuphukeni nasekukhuphukeni nasemigwaqweni yemvelo. Uma ujabulela ukugijima, ungasebenzisa nokuhamba okuhambayo / okuhamba kwesikhathi. Zama ifomu lakho lokuhamba ekukhuphukeni nokuhamba phansi .
- NgoMsombuluko, ngoLwesithathu, uLwesihlanu : Izinsuku zivuliwe. Uma ujabulela ukuhamba usuku ngalunye, ungenza kanjalo, kodwa lezi akuzona izinsuku zokuqeqesha ngokuqondile.
- NgoMgqibelo: Usuku Lokukhwela Ama-Mileage. Lolu suku lokuqeqesha luqala ukukhuthazela kude, aludingeki ukuba luhlanganise amagquma abalulekile futhi lungenziwa ku-asphalt / pavement. Kufanele kube ngezinga elilula lokulinganisa.
- NgeSonto: Usuku Lokubuyiselwa Nokuzikhandla . Lolu suku lufushane ukuze kuvumeleke ukuthola okuthile kodwa namanje uthole imiphumela yokuqeqeshwa kwezinsuku zokubuyela emuva. Faka amagquma ngeSonto uhamba njalo-ngesinye isonto. Lolu suku lokuhamba kufanele lube ngezinga elilula lokulinganisa.
Uhlelo lweMigqibelo neSonto Miles
Ungakwazi ukuhamba noma yikuphi izinsuku ezimbili zesonto emuva kokubuyela emuva, lolu hlelo lusebenzisa kuphela ngoMgqibelo nangeSonto njengesiphakamiso.
| Iviki | NgoMgqibelo Amama | NgeSonto Miles |
| 1 | 4 miles | 4 miles |
| 2 | 5 miles | 4 miles, namagquma |
| 3 | 6 miles | 4 miles |
| 4 | 6 miles | 6 ngamagquma |
| 5 | 8 miles | 6 miles |
| 6 | 8 miles | 6 ngamagquma |
| 7 | 8 miles | 6 ngamagquma |
| 8 | 10 miles | 6 miles |
| 9 | 8 miles | 6 ngamagquma |
| 10 | 12 amamayela | 6 miles |
| 11 | 10 miles | 8 ngamagquma |
| 12 | 12 amamayela | 8 miles |
| 13 | Amamayela angu-14 | 6 ngamagquma |
| 14 | Amamayela angu-14 | 8 miles |
| 15 | 8 miles | 6 ngamagquma |
| 16 | I-Camino iqala |
Hill Training
Imigwaqo eminingi yeCamino inezintaba eziphawulekayo, kokubili phezulu nangaphansi, cishe nsuku zonke. Udinga ukufaka amagquma ekuqeqesheni kwakho hhayi nje ukuqeqesha imisipha yakho, kodwa futhi ukwazi ukuthi izicathulo zakho zizokwenza kanjani. Unyawo lwakho luzoxubha ezindaweni ezahlukene ezicathulweni / amabhuzu akho ekhuphuka, ekhuphuka futhi emhlabathini ophansi. Zonke izindawo ezinyawo lwakho zidinga ukucindezelwa isikhathi sokuqeqesha emagqumeni. Ukuqeqeshwa kwe-hill kuzosiza ekuvimbeleni amabhuleki eCamino.
Uma kungekho amagquma ukuze uqeqeshe phambili, funa noma yikuphi ukwehla njengokufana nokupaka amagaraji, ukupaka ngokweqile nokweqa imigwaqo, izitebhisi, noma izitebhisi zokuhamba ngezinyawo. Nge-rollreader, ukwandisa ukugxila kancane kancane kuze kube yilapho usuchitha ihora usebenzise ukuphakama okuphezulu. Uma ungasebenzisa i-treadmill esehla, lokho kubalulekile ukuqeqesha ukwehla. Izitebhisi zizoqeqesha imisipha yakho, kodwa ngeke ibe nomphumela ofanayo ezinyaweni / ezincekwini zakho njengoba kuthanda. Izitebhisi zingasetshenziswa uma ungenakho okunye okukhethwa kukho ukuqeqeshwa kwezintaba .
Isivinini
Izinsuku zokuqeqesha ngeMgqibelo nangeSonto kufanele zenziwe ngezinga elilula.
Ngeke udinga isivinini ukuhamba nge-Camino. Ukuhamba ngesivinini esisheshayo ngezinsuku zokuqeqesha ngoLwesibili nolwesine kuzosiza ukwakha isimo sakho se-aerobic.
Qeqesha ku-Your Camino Gear
Yenza ukuqeqeshwa kwakho okuningi ngangokunokwenzeka ukugqoka iphakethe, izingubo kanye nezicathulo ozigqoke ku-Camino.
- Izikebhe: Amaviki angu-15 okuqeqesha azoqeda izicathulo zokudlala . Kuwukuhlakanipha ukutshala imali emfanekisweni omusha bese uqala ukuhamba ngezinsuku zokuqeqesha ezinyangeni ezimbili ngaphambi kwe-Camino yakho. Uma uhlakulela amabhuleki, yenza umkhuba ngamaqhinga ahlukene okuvimbela ibhansela ukuze ubone ukuthi yini okusebenza kahle kuwe.
- Phakethe: Gqoka iphakethe kuningi lokuhamba kwakho koqeqesho. Kufanele ukhulise kancane isisindo sawo kuze kube yilapho usithwala umthwalo ofanayo uzoqhubeka neCamino. Kungcono ukuqeqesha ngepakethe oyisebenzisayo ukuze ujwayele ukuthi ugibele ngemuva kwakho nokuthi ungalungiswa kanjani ukuze usakaze umthwalo. Uzokwazi ukubona ukuthi uhlangabezana nokushayela iphakethe lakho nokuthi ungasebenzisa imikhiqizo ephikisayo
- Izimpahla: Uzothola ikhabethe elinganiselwe ku-Camino. Ukuqeqesha ukugqoka ukuze wazi ukuthi kuzokwenza kahle. I-Shirt, amabhulukwe, izingubo zangaphansi, amasokisi, ihembe, izibuko-gqoka zonke izinto ekuhambeni kwakho kokuqeqeshwa okude. Hlanganisa ukuwa izandla kanye nomoya ukuma lezi izingubo phakathi kwezinsuku zokuhamba. Khona-ke uzokwazi ukuthi kungakanani okungadingeka ukuthi usebenzise isevisi yokuhlanza ku-Camino.
- Ama-Polk Trekking: Abaningi be-Camino abahamba ngezinyawo basebenzisa ama- trekking . Zisebenzise ekuhambeni kwakho kokuqeqeshwa, ikakhulukazi emagqumeni nasemigwaqweni yemvelo. Funda ukuthi ungayisebenzisa kanjani futhi uyenze. Kodwa-ke, ngeke ukwazi ukuthatha izingodo zakho nawe ngendiza ngaphandle kokuthi uhlole imithwalo. Uma ufisa ukugwema izimali, kungase kube eshibhile ukuthenga izigxobo uma ufika eYurophu. Ungakwazi ukuqeqesha ngezikhala ezahlukene kusuka kulabo ozithengayo.