I-tapering inciphisa i-mileage yakho ende emasontweni amabili ngaphambi komcimbi webanga, ikakhulukazi imarathon noma i-marathon. Kungakhathaliseki ukuthi usebenza, ukwenza icebo lokugijima / ukuhamba, ukuhamba nge-tapering uhlelo oluphakanyisiwe lokulungele usuku lomncintiswano.
Indlela Yokwenza I-Tapering
Usuku olude kakhulu-mileage ekuqeqesheni i-marathon noma isigamu se-marathon kufanele lwenziwe amasonto amabili kuya kwamathathu ngaphambi komcimbi.
Ukuze uthole i-marathon, kungcono uma kuphelile amasonto amathathu ngaphambi komncintiswano wakho. Lusuku olude kakhulu-mileage kufanele libe ngamamayela angu-30 (amakhilomitha angu-30) noma okunye okungaphezulu kwe-marathon kanye namamayela angu-13 (21 amakhilomitha) agcwele umjikelezo wesigamu.
Ngemuva kosuku olude kakhulu-mileage, uyanciphisa i-mileage yakho ibe yingxenye yecala lomjaho ngosuku lwakho lwama-long-mileage emavikini amabili ngaphambi kwe-marathon noma isigamu se-marathon. Ukuze uthole i-marathon, lokho akufanele kube ngaphezu kwamamayela angu-10-12 (amakhilomitha angu-16 kuya kwangu-19). Nge-marathon yesiqingatha, angabi ngaphezu kwamamayela ayisithupha (amakhilomitha ayishumi). Bona amashejuli wethu we-mileage ngemininingwane.
Kungani Ufakela I-Marathon noma Ingxenye?
Uma unikeza umzimba wakho amaviki amabili kuya kwamathathu ukuze uphulukise futhi ulungise ngemuva kosuku olude kakhulu lwamakhilomitha wakho ukuqinisekisa ukuthi ukhona esimweni esilungele umjaho ngosuku lomncintiswano. Usuku olude lwama-mileage, ikakhulukazi usuku lwama-kilometra angu-20 lomncintiswano, luzobeka ukucindezeleka emzimbeni wakho futhi lungabangela umonakalo. Ngokuthatha amasonto amabili emakhilomitha aphansi, unike amandla amasistimu omzimba ithuba lokubuyisela ngokugcwele.
Uvumela imisipha ukuba ilungise futhi yakhiwe kabusha.
Usuku lwesikhathi eside olulandelwa yi-taper linikeza nesikhathi sokuphulukisa ngokugcwele up any blisters foot . Uma ziphulukiswe ngokugcwele, nazo ziyathinteka futhi zingenakwenzeka ukuba zishaye usuku lomncintiswano.
Ukulala Ngesikhathi se-Taper
Ama-Racers kufanele azame ukuthola ubusuku obugcwele bokulala ngesikhathi se-tapering.
Umzimba wakho wenza umsebenzi wayo wokulungisa ngesikhathi sokulala . Ufake i-mileage ende, manje ufake isikhathi eside somcamelo ukuze umzimba wakho wenze umsebenzi wokubuyisela futhi wakhe imisipha yakho nezinhlelo zamandla. Uma uzoya emncintiswaneni wakho, zama ukufika kusengaphambili ubusuku obuningi ukuze uthole izinsuku ezimbalwa zokulala nokuphumula.
I-Crosstraining Ngesikhathi se-Taper
Ngenkathi i-mileage encishisiwe ingenza ube untsy ukwenza umsebenzi wejubane noma ukusebenzela ukuqeqeshwa kwamandla, kuwukuhlakanipha ukuhlala nokuzivocavoca umzimba ngokulinganisela kuphela futhi ungasebenzi ekwakheni imisipha eminingi. I-taper iyadingeka ukuze unike umzimba wakho ithuba lokuphumula nokulungisa ngakho kuzoba ngesimo esiphakeme ngosuku lomncintiswano. Jabulela ukuhamba - ikakhulu uma uhamba emncintiswaneni wakho futhi kukhona amathuba okubuka indawo. Ukuhamba ngebhayisikili ejubane elilula nakho kuhle ukugcina imisipha yakho yomlenze ibhalansi. Kungaba futhi indlela ejabulisayo yokuhamba ukuvakasha uma uhamba.
Kuthiwani Uma Ngingazange Ngiphuthe Usuku Lami Lwemilenze Ede?
I-crunch ifika lapho ungakwazanga ukungena ngosuku lwakho olude kakhulu-mileage amabili ukuya kwamasonto amathathu ngaphambi komncintiswano futhi ufuna ukukwenza kuphela ngesonto ngaphambi kwesikhathi. Yisho usuku lwakho olude kakhulu lwama-marathon angu-16 kuphela kuphela futhi awuzange ukwazi ukuqeqesha emakhilomitha angu-18 noma angu-20, futhi manje imarathon izayo ngeviki ezayo.
Lokhu kuyingozi. Umzimba wakho ngeke ube nesikhathi sokuphulukisa ngokugcwele futhi ubuyisele. Noma yiziphi izibhansela zizobe zisanda kuphulukiswa kalula futhi ziphonswe kalula.
Kungaba ukuhlakanipha kakhulu ukwenza nje i-mileage yokuphefumula futhi nethemba lokuhle ngosuku lomncintiswano. Ungase ubone ukuthi ungakwazi yini ukudonsa emncintiswaneni omncintiswano omfushane, njengokushintsha ukusuka emncintiswaneni we-marathon kuya ku-marathon. Lokhu kuyindlela engcono kakhulu uma ungakaze wakhiwe ngosuku olude lwama-mileage ngempela. Masibe isifundo esifunde ukuhlela kangcono ngesikhathi esizayo.
Umthombo:
I-Bosquet, uLaurent; UMonpetit, uJonathan; U-Arvisais, uDenis; I-Mujika, i-Inigo: "Imiphumela ye-Tapering kuMsebenzi: I-Meta-Ukuhlaziywa. Imithi & Isayensi Yezemidlalo Nokuzivocavoca 39 (8): 1358-1365, Agasti 2007.