Kunezindlela eziningi zokuhlola amakhono akho omzimba, ngayinye yazo, ngandlela thile, ihlotshaniswa nokuzinqoba wena, ukuzilungiselela okuhlelekile nokuphonsa ngokuqinile.
Enye yezinhlobo ezidume kakhulu zalolu hlobo lomncintiswano yi-Ironman. Lokhu kungukuhlolwa hhayi kuphela kokukhuthazela ngokomzimba, kodwa futhi nokulungiselela ngokwengqondo komuntu. Wonke umuntu obambe iqhaza kulo mncintiswano angazibheka njengendoda eyinsimbi.
Indoda yensimbi iyi-triathlon, amazinga ayo angaphezulu kwamandla ompetha abaningi bama-Olimpiki. Umncintiswano uqobo unamabanga amathathu aqhubekayo:
- Bhukuda emanzini avulekile i-3.86 km. Ngaphezu kwalokho, bonke babhukuda ngasikhathi sinye endaweni elinganiselwe yedamu.
- Ukuhamba ngebhayisikili eduze kwethrekhi eyi-180.25 km.
- Umjaho weMarathon. Ibanga le-marathon yi-42.195 km.
Zonke izingxenye ezintathu ziphothuliwe kungakapheli usuku olulodwa. Indoda yensimbi ikubheka njengomncintiswano onzima kakhulu wosuku olulodwa.
Umlando wokuncintisana we-Ironman
Umncintiswano wokuqala we-Iron man wenziwa ngoFebhuwari 18, 1978 kwesinye seziQhingi zaseHawaii. Umsunguli wemibono yalo mjaho kwakunguJohn Collins, owake wabamba iqhaza emijahweni yama-amateur. Ngemuva komunye wabo, waqhamuka nombono wokuhlola abamele ezemidlalo ezahlukahlukene ukuze athole ukuthi yimuphi kubo obekezelela kakhulu futhi ongakwazi ukubhekana neminye imikhakha.
Bangu-15 kuphela abantu ababambe iqhaza emjahweni wokuqala, ababili babo bafinyelela entanjeni. Umnqobi wokuqala futhi wanikezwa isicoco se-Iron Man kwakunguGordon Haller.
I-triathlon yayisanda ukuthandwa futhi yahanjiswa esiqhingini esikhudlwana, inani labahlanganyeli ngo-1983 lafinyelela kubantu abayinkulungwane.
Indoda yensimbi. Abantu bensimbi bakhona
Inani elikhulu lezindaba zempumelelo lifakazela ukuthi wonke umuntu angaba yinsimbi. Namuhla, leli banga lenziwa ngabantu beminyaka ehlukene, ngisho nabantu abakhubazekile, njengomthetho, amaParalympians.
Lo mncintiswano uvivinya umzimba kanye nengqondo, ngoba umuntu uhlala ecindezelekile amahora amaningi.
Ukubamba iqhaza ku-triathlon kunikeza wonke umuntu ithuba lokuba ngumsubathi wangempela.
Ngesikhathi somncintiswano, kunezigaba ezintathu zokuqala: abokuqala ukungena kulo mjaho abasubathi abangochwepheshe, ngaphezu kwalokho, abesilisa nabesifazane ngasikhathi sinye. Ngemuva kwalokho kuba nezimfundamakhwela futhi ekugcineni abantu abakhubazekile bayaqala.
Umkhawulo webanga amahora angama-17, okungukuthi, labo abangena kulesi sikhathi bathola indondo nesihloko esisemthethweni se-Ironman.
Ubaba nendodana kaHoyta bangene emlandweni womncintiswano. Umfana, ekhubazekile, wayengakwazi nokunyakaza, futhi uyise akagcinanga ngokuhamba ibanga ngokwakhe, kodwa futhi wayephethe nendodana yakhe engenamandla. Kuze kube manje, babambe iqhaza emincintiswaneni yezemidlalo engaphezu kwenkulungwane, kufaka phakathi i-Ironman eyisithupha.
Amarekhodi
Yize iqiniso lokuthi iqiniso lokudlula ibanga licatshangelwa ngokufanele njengerekhodi, kukhona amagama abasubathi abaphambili emlandweni abangazange nje bahlanganise ibanga, kodwa futhi bakwenza ngesikhathi sokurekhoda.
Indoda eyinsimbi kunazo zonke ngu-Andreas Ralert waseGermany. Wahamba ibanga wangena Amahora angu-7, imizuzu engama-41 nemizuzwana engama-33... Kwabesifazane, lo mqhudelwano ungowokuzalwa e-England uChrissy Wellington. Uvale indlela Amahora angu-8, imizuzu engu-18 namasekhondi ayi-13... Isibonelo sakhe sifakazela ukuthi akukaze kwephuze kakhulu ukuqopha irekhodi, ngoba wafika kwezemidlalo enkulu eneminyaka engama-30.
Abaphumelele eminyakeni emihlanu edlule
Abesilisa
- UFrederik Van Lierde (BEL) 8:12:39
- ULuka McKenzie (AUS) 8:15:19
- Sebastian Kienle (GER) 8:19:24
- UJames Cunnama (RSA) 8:21:46
- UTim O'Donnell (USA) 8:22:25
Abesifazane
- UMirinda Carfrae (AUS) 8:52:14
- URachel Joyce (GBR) 8:57:28
- ULiz Blatchford (GBR) 9:03:35
- UYvonne Van Vlerken (NED) 9:04:34
- UCaroline Steffen (SUI) 9:09:09
Ungaqala kanjani ukulungiselela i-Ironman
Kuzodinga ukubekezela okukhulu, ukungaguquguquki kanye nohlelo ezenzweni ukuze uzilungiselele ngokujulile lo mncintiswano.
Isinyathelo sokuqala ukwenza isinqumo. Ukulungiselela lo mjaho mude futhi kuyasebenza, ngakho-ke, ngeke kwenzeke lokhu kuphela ekuphakameni okungokomzwelo.
Kunengqondo futhi ukuthola abantu abanomqondo ofanayo, ukulungiselela ndawonye nomuntu kulula kakhulu kunokwedwa. Kepha kufanele sikulungele ukuthi abanye bangashiya amalungiselelo, kuzoba nokuqinisekiswa kwesinqumo.
Ngaphambi kokuqala isenzo, kuyadingeka ukuthi ufunde imininingwane eminingi ngangokunokwenzeka ehlobene nomncintiswano uqobo kanye nokulungiselelwa kwawo. Imininingwane eminingi ewusizo iqukethe iwebhusayithi esemthethweni ye-Iron man, kodwa-ke, ulwazi lwesiNgisi luyadingeka ukulifunda.
Esigabeni sokuqala, kungcono ukubhala wonke amaphuzu abalulekile, bese uhlela imininingwane oyitholile bese ulungiselela uhlelo olujwayelekile.
Ukuqeqesha
Ukuqeqesha kuyisisekelo sokulungiselela ukuncintisana. Kuzofanele babele amahora afinyelela kwangu-20 ngesonto, ngaphezu kwalokho, babele ngokulinganayo isikhathi sazo zonke izinhlobo zokuqeqeshwa. Kufanele kuhlelelwe okungenani izinsuku ezimbili kuya kwezintathu ngesonto ukuvakashela ichibi. Kuyafaneleka ukugibela ibhayisikili kuze kube ngamakhilomitha angama-30 ngosuku, futhi futhi ugijime amakhilomitha ayi-10-15 nsuku zonke.
Into ebaluleke kakhulu ekuqeqesheni hhayi ukuphoqa le nqubo, umthwalo kufanele ukhule kancane kancane. Uma weqisa ngokweqile ekuqaleni, ungalimala bese ulahlekelwa yikho konke ukukhuthaza ukufeza umphumela.
Ukuqeqeshwa kwamanzi kufaka izigaba eziningana, ngasinye sazo sibandakanya ukubhukuda amabanga amafushane wamamitha ayi-100 kanye nama-200. Kancane kancane, udinga ukufinyelela ijubane elijwayelekile lemizuzu emi-2 ngamamitha ayi-100. Ngaphezu kwalokho, lesi sivinini kufanele sigcinwe ngokufanayo kulo lonke ibanga lokubhukuda.
Into ebaluleke kakhulu ukungaziqeqesheli ukugqoka, kungcono ukugcina ikhanda lakho ngaphansi kwamanzi ngangokunokwenzeka. Kulesi sikhundla, umhlane awukhathali kuphela, kepha futhi kwandisa ukusebenza kahle koqeqesho lulonke.
Ukuhamba ngebhayisikili ikakhulu kumayelana nomsebenzi wokukhuthazela. Leli ibanga elide kakhulu, ngakho-ke kubalulekile ukugcina amandla endleleni. Ngesikhathi somncintiswano, kuvunyelwe ukwengeza ngemigoqo yamandla.
Ngokuya ngoqeqesho, udinga ukufinyelela ijubane elijwayelekile lama-30 km / h. Kuleli jubane, ibanga lingahlanganiswa ngamahora we-6.5.
Ukuqeqeshwa kokugijima. Ungalungiselela ukubonga kwemarathon ekusebenzeni kokusebenza kwansuku zonke, kufanelekile ukusebenzisa okungenani ihora ngosuku, ushintshe ijubane lokugijima.
Ukudla okunomsoco nokudla
Ukudla okunomsoco kuyisihluthulelo semiphumela, ukuqeqeshwa kuphela ngeke kukuvumele ukuthi ufeze ukusebenza okuhle. Lokhu akukona ukuyeka ngokuphelele ukudla okuthandayo, kepha ngezinga elithile, ukudla kwabo kuzoncishiswa, futhi okunye okunye ukudla kuzongezwa kukho.
Ukudla ngqo kukhethwa kuwo wonke umuntu ngamunye, kuya ngamakhono omuntu nezimpawu zomzimba wakhe. Ngokuvamile, ifomula ibukeka kanjena: ukudla okungama-carbohydrate angama-60%, amaprotheni angama-30% namafutha ayi-10%.
Ngaphezu kwalokhu, ungakhohlwa mayelana nezakhi zokulandelela, ama-phytonutrients namavithamini.
Kunconywa ukuqeda ngokuphelele ushukela nosawoti kuphela.
Ngokuqondene nokudla, kungcono kakhulu ukudla kaningi futhi ngezingxenyana ezincane, ngoba kulombuso lapho umzimba umunca khona izakhamzimba ngaphezu kwakho konke.
Amathiphu awusizo
Ukuqeqeshwa kokuqala kuyo yonke imikhakha kwenziwa kangcono ngomqeqeshi. Manje sekukhona ongoti abagxile ekulungiseleleni abantu imincintiswano ye-Iron man. Uma ungayithola, kungcono ukuthi ungagodli imali, ngoba umqeqeshi ngeke nje enze uhlobo oluhle kakhulu lokuvivinya umzimba, kodwa futhi akhethe nokudla okufanele.
Kubalulekile ukuthi ungavumeli umzimba ukhathale.
Gcina umdlandla wangaphakathi ngaso sonke isikhathi.
Ukubuyekezwa kwezinto mayelana nokulungiselela i-Iron man
Izinto eziningi ezihlobene nokulungiselela i-Ironman zingatholakala ku-Intanethi, futhi ezimweni eziningi zethulwa ngendlela yamavidyo kliphu.
Kuyafaneleka futhi ukunaka iwebhusayithi esemthethweni i- Ironman.com, lapho ungathola khona konke okudingayo kulo mncintiswano uqobo futhi uwulungiselele.
Ngokuvamile, inani elikhulu lezincomo zokulungiselela i-triathlon linikezwe ku-Intanethi, kepha kufanelekile ukulandelela umthombo walolu lwazi futhi kungcono ukuxhumana nomqeqeshi oqeqeshiwe noma umuntu osevele efinyelele ezingeni le-Iron Man.
U-Ironman uyithuba elihle lokuzihlola wena, amakhono akho, ukukhuthazela kanye namakhono omsebenzi angaguquki. Wonke umuntu ophasa lesi siqu uthathwa njengeqiniso, hhayi umuntu we-Iron Man we-cinema.
