SHAPE's 3-Month Triathlon Training Plan

Zamkati

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Kusambira, kukwera njinga ndi kuthamanga, mai! Triathlon ikhoza kuwoneka ngati yovuta, koma dongosololi lidzakukonzekeretsani mpikisano wothamanga-kawirikawiri kusambira makilomita 0.6, kukwera makilomita 12.4, ndi 3.1 mailosi m'miyezi itatu yokha. Kuphatikiza pa lingaliro lakukwaniritsa momwe mungamvere, maphunziro amakupangitsani kukhala ndi moyo wabwino kwambiri (win-win!). Chifukwa chake ikani mpikisano pa kalendala (pezani imodzi pa trifind.com) ndikuyamba tsopano. Pa tsiku la mpikisano, pumirani kwambiri, muiwale za nthawi, ndipo ingoyang'anani kumaliza - chifukwa mudzatero.

Dongosolo Lophunzitsira la Triathlon

Sabata iliyonse, yesani zolimbitsa thupi pansipa zisanu, ndikupumulirani masiku awiri osapindulitsa. "Mutha kumaliza magawowa ndi nthawi yopuma," atero a Scott Berlinger, mphunzitsi wotsimikizika wa triathlon wa Full Throttle racing Racing ku Chelsea Piers ku New York City, yemwe adapanga izi. "Onetsetsani kuti mwakwaniritsa mtunda wokwanira."

Malangizo a Triathlon Training

Khama mlingo

Zosavuta: Simungathe kuyankhula popanda zovuta.

Zokhazikika: Kukambirana kumafuna khama pang'ono.

Zolimba: Simungathe kulankhula zambiri kuposa mawu amodzi nthawi imodzi.

Nthawi

Kuthamanga kwakanthawi: Kutenthetsa ndi kuziziritsa kwa kilomita imodzi mosavutikira. Pakatikati, kusinthana kothamanga kotala kilomita imodzi ndikuyesetsa mwamphamvu ndi theka la kilomita poyeserera.

Kusambira nthawi yopuma: Kutenthetsa ndi kuziziritsa pansi posambira mayadi 100 mophweka. Pakati, mayadi osinthana 100 mwakhama osakhazikika ndi mayadi 50 mwamphamvu.

Tsitsani Mapulani a miyezi itatu ya Training Triathlon Pano

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