Sesa, Bike, Matha: Ironman 101

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Utloa lentsoe "Ironman" 'me u kanna oa ts'osa hanyane-batho bao ke bona e matla, ho lokile? Ee, ehlile ... empa li-triathlons li tla ka mefuta eohle le boholo, ho kenyeletsoa "sprints," e nang le ho sesa ha maele tse 45, ho palama libaesekele tse 13.2-mile le ho tsamaisa limithara tse 3.1 (ho sa tšose hakaalo ho feta ho tlala!). Koetliso ea "mini" triathlon e nka libeke tse 12 ho isa ho tse 13, ka hona, etsa kemiso esale pele 'me u itokisetse koetliso e matla. Empa hape u thabe ka ho sesa, ho matha le ho palama melemo ea ho palama baesekele, joalo ka ho fokotsoa le ho louoa.

Joale u ka qala joang? Tsepamisa mohopolo lenaneong la hau la ho ikoetlisa ho potoloha likarolo tse tharo tsa triathlon, ka koetliso ea boima ba 'mele lipakeng. Mona ke kamoo karolo ka 'ngoe e senyehang.

SESELA

Mesifa sebetsa: Kaofela ha tsona-empa haholo-holo mahetleng, abs le mesifa ea maoto

Likhalori tse chesitsoeng ka hora: 500 ho isa ho 600 ho latela boima le lebelo

Seo u tla se hloka: likokoana-hloko, sutu, sesepa, sesepa se metsi

U ka qala joang: Mohato oa pele, ehlile, ke ho fumana letamo. Hlahloba YMCA ea heno haeba boikoetliso ba hau bo se na setho se le seng hangata ha bo theko e tlase. Eketsa ho sesa kemisong ea hau ea ho ikoetlisa habeli ka beke, ho qala ka ho sesa metsotso e 20 ea freestyle eo butle-butle e nyolohelang ho metsotso e 25 ebe metsotso e 30.

SEBAKA

Mesifa sebetsa: Marope, quads, hamstrings, matsoho a pele

Likhalori tse chesitsoeng ka hora: 450 ho isa ho 650 ho latela boima le lebelo

Seo u tla se hloka: Baesekele ea tseleng, kapa baesekele ea boikoetliso e nang le bareng ea sefapano le lithaere tse boreleli. Hape, etsa bonnete ba hore u fumana li-pedal kapa li-cage pedals e le hore maoto a hau a lule a le teng.

U ka qala joang: Qala karolo ea bobeli bekeng eona eo u qalang ho sesa, hobane ho bohlokoa ho ikoetlisa ka nako e le ngoe. Ho palama baesekele ho thusa mesifa ea hao ea leoto, e tla u thusa ka ho ikoetlisa le ho ikoetlisa, kahoo nahana joalo ka thupelo ea sefapano! Libekeng tse 'maloa tsa pele, o lokela ho eketsa baesekele metsotso e 35-45, habeli ka beke, lenaneong la hau la ho ikoetlisa. Ho ikoetlisa ka libaesekele ho fokotseha pele ho ho sesa le ho matha, kahoo ka libeke tse supileng le tse robeli, u ka fokotsa bolelele ba ho palama baesekele ho metsotso e 25 ho isa ho e 30, ebe u e eketsa hape ho pota libeke tse 10 le 11.

TSABELA

Mesifa sebetsa: Manamane, marapo, li-abs (ntlha: roala litekanyo tse bobebe tsa letsoho ho hlahisa matsoho, hape)

Likhalori tse chesitsoeng ka hora: 600 ho isa ho 800 ho latela boima le lebelo

Seo u tla se hloka: Lieta tsa ho matha (hlooho ho lebenkele le khethehileng le tla kenngoa), liaparo tse phefumolohang tse entsoeng ka masela a wicking (ha ho na k'hothone)

U ka qala joang: Ho matha ho thusa ho matlafatsa mesifa le ho haha ​​mamello ea pelo e tla thusa mekhahlelong e meng ea boithapollo ba hau ba triathlon. Qala ka ho qeta metsotso e 20, hang ka beke, bekeng ea pele, ebe u eketsa ho matha ho fihlela metsotso e 30 habeli ka beke. Kena bonyane li-run tse peli tse telele ho ea libeke tsa 9 le 10, u eketsa mamello ea metsotso e 45 lenaneong la hau. Fokotsa ho matha feela metsotso e 20 ho isa ho e 25 ka beke e lebisang peisong.

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