Izinsiza kanye neSicwangciso Sokuqeqeshwa Kweviki Ezingama-12 Sama-cycling 100 Miles ngosuku
Okubaluleke kakhulu ekuphileni kwanoma yimuphi umshayeli wamabhayisikili ugibela ikhulu, noma amamayela angu-100, ngosuku olulodwa. Ngenkathi ugibela ngamamayela angu-100 ngosuku ungase uzwakale udlulele kumuntu ongewona ibhayisikili, akuyona into engacabangeki. Cishe noma yimuphi umshayeli wamabhayisikili ongajwayelekile angagcwalisa ikhulu uma elandela isimiso sokuqeqeshwa okuphelele.
Kunezinto eziningana okumelwe zicatshangelwe ukuze ube nekhulu elingenandaba nezinkinga.
Zihlanganisa:
- Imishini efanele
- Ukuqeqeshwa okufanele
- Ukudla okulungile
- Isimo sengqondo esifanele
Izinsiza zokuhamba ngebhayisikili ngekhulu leminyaka
Imishini efanele isho induduzo. Ibhayisikili lakho kufanele likuvumelane kahle futhi kufanele lijwayelane. Uma ungaqiniseki, yiba nesipiliyoni sakho sebhayisikili wendawo enikeza ukuhlolwa okulungile. Ungacabangi ukugibela ibhayisikili elisha noma elibolekwe ngekhulu lokuqala lakho. Cabanga ukuthi uhamba phambili ngaphambi kokugibela, futhi uthwala isondo lesiphathi kanye ne-kitch, amathuluzi, ipompo nolwazi lokuthi ungayisebenzisa kanjani. Eminye imishini ebalulekile ihlanganisa:
- Isigqoko sokuzivikela esifanelekile
- Amabhodlela namanzi
- Izambatho zokuhamba ngebhayisikili, kufaka izicathulo, ama-shorts, amagilavu kanye nemigodi yemvula
- Izibuko zelanga
Uhlelo lokuqeqesha ngebhayisikili ikhulu leminyaka
Umgomo wokuqeqeshwa kwakho kufanele ube ukuqeqeshwa ukukhuthazela. Uma uqala ukuqeqesha kwakho okungenani amasonto angu-12 ngaphambi kokuhamba, uzoba nesikhathi esanele sokulungiselela ikhulu leminyaka. Uma usuhambe kakade amahora angu-7 ngesonto, uzodinga isikhathi esincane kakhulu sokulungiselela.
Ngenkathi iningi lakho eligibeleyo lizoba cishe ngu-65% wezinga eliphezulu lenhliziyo yakho (MHR), engeza izinsuku ezimbili zokuqeqesha isikhashana, lapho ushaya khona kanzima imizuzu embalwa - kufika ku-85% MHR. Izintaba ziyindlela enhle yokwengeza ukuqeqeshwa kwesikhashana ekuhambeni kwakho. Futhi ungakhohlwa ukuvumela usuku olulodwa ngeviki ukululama. Uhlelo lwesampula lokuqeqesha lungabonakala kanje:
- NgoMgqibelo: u-1-2 ukuhamba ngehora nemizuzu engu-30 yomzamo onzima
- NgeSonto: 1-2 ihora lokuhamba ngesivinini esisheshayo (65% MHR)
- UMsombuluko: Ukuphumula
- NgoLwesibili: 1-1.5 ihora ukuhamba namagquma
- NgoLwesithathu: Ukuphumula noma ihora eli-1 elilula lokutakula
- ULwesine: amahora angu-1-1.5 ngokuqeqeshwa kwesikhashana
- NgoLwesihlanu: Ukuphumula noma umzuzu olula wokutakula u-30
Amacebiso amaningi okuqeqesha ama-Century
- Gcina i-cadence yezinguquko ezingu-70 kuya kwezingu-90 ngomzuzu
- Khulisa kancane kancane i-mileage yakho njengoba usondela eduze nekhulu, ukhula ngokungabi ngaphezu kuka-10% ngesikhathi.
- Hlela ukuhamba amakhilomitha ama-50 noma ama-60 okungenani amasonto amabili ngaphambi kwekhulu leminyaka
- I-taper mileage yakho ngeviki ngaphambi kwekhulu leminyaka. Phakathi nalelo sonto ungakwazi ngisho nokunciphisa ukugibela kwakho ukuya ezinsukwini ezilodwa noma ezimbili zendlela elula emihlanu kuya kweyishumi. Futhi, zama ukulala okuningi .
Ukudla komzila we-Mile-Mile Bike
Njengoba usuku lokugibela lusondela, ukudla kuba ingxenye ebalulekile yekhulu eliphumelelayo. Izinsuku ezimbalwa ngaphambi kokugibela kufanele uqale ukuhambisa amanzi. Phuza amanzi njalo, uthathe emuva noma uqede i-caffeine no-alcohol, bese ufaka ama-carbohydrate ekudleni kwakho.
Ngosuku lokugibela, dla ukudla kwasekuseni okulula okudla okuphezulu kwe-carbohydrate uphuze amanzi amaningi. On the isiphuzo ukuphuza ngaphambi ukoma. Amanzi noma isiphuzo sezemidlalo kufanele kube yisinqumo sakho sokuqala. Yidla kalula ukudla okunomsoco we-carbohydrate njengama-energy bars, bagels, izithelo noma i-granola.
Ungazami okuthile okusha ekuhambeni. Kufanele udle izinto owaziyo ukuthi ziyavumelana nawe.
Isimo nesimo se-Century Ride yakho
Nciphisa ijubane lokugibela. Lokhu akuyona umncintiswano, futhi uma kuyikhulu lakho lokuqala, umgomo ukuqeda ngokunethezeka. Nazi ezinye iziphakamiso zokuhamba okujabulisayo:
- Shintsha isikhundla sakho ngokuvamile. Susa isikhundla sakho, vuka esikhwameni, welula izingalo zakho, amahlombe, nentamo yakho, ugobe umhlane wakho uphinde usule. Gwema ukuhlala endaweni eyodwa kakhulu kakhulu.
- Thatha amakhefu amancane okuphumula ebhayisikili. Ukuhamba ngekhulu leminyaka kuzohlelwa ngamanzi kanye nokuyeka ukudla njalo. Sebenzisa ngalesi sikhathi ukuhamba ngebhayisikili bese ugcwalisa amabhodlela akho amanzi , welula futhi usebenzise indlu yokudlela. Gcina lezi zimiso zibe ngamaminithi angu-10 noma ngaphansi noma ungengozini yokuqina.
- Thola umngane noma ababili. Uhambo luzohamba ngokushesha futhi luzwe lula ngomngane noma ababili. Futhi, abagibeli abanekhono bangasebenzisa ngokunenzuzo ukubhala futhi basindise amandla emoyeni.
Isimo sengqondo konke. Uma uzilungiselele kahle, akukho okuningi okwenziwe ngosuku lokugibela kunokuhlala phansi futhi ujabulele indawo (futhi mhlawumbe uhlele ikhulu lakho elilandelayo).