.wpb_animate_when_almost_visible { opacity: 1; }
  • ʻO Crossfit
  • Holo
  • Hoʻomaʻamaʻa
  • Nūhou
  • Mea ʻai
  • Ola
  • Ka Papa Kuhikuhie
  • ʻO Crossfit
  • Holo
  • Hoʻomaʻamaʻa
  • Nūhou
  • Mea ʻai
  • Ola
Pāʻani Delta

ʻO nā kaʻina hana holo marathon

Ua loaʻa ka mahalo nui ʻia o ka marathon i nā makahiki i hala iho nei. A i kēia manawa ua holo kēia mamao i kēlā me kēia makahiki o nā mākua a me nā ʻano o ke kino. Eia naʻe, me ka nānā ʻole inā e hoʻolālā ʻoe e holo wale i kahi marathon, hoʻopau iā ia i nā hola 5, a i ʻole holo i waho o 3 mau hola, pono ʻoe e puʻunaue pono i kāu mau pūʻali ma kahi mamao. ʻAʻole "hoʻomanawanui" kahi marathon i nā hana holo maikaʻi ʻole. A ʻo nā hewa āpau i ke kau like ʻana o nā pūʻali e hoʻopili i ka 10-12 mau kilomita hope.

ʻO ke taktika ʻoi loa loa no ka marathon mua

No laila, inā ʻaʻohe ou ʻike o ka holo ʻana i kēia mamao a makemake e lanakila i ka marathon no ka manawa mua i kou ola, a laila ʻo kāu hana nui ka loaʻa ʻana o kahi manawa helu kālā, a ʻaʻole hoʻi e hoʻāʻo e lanakila i kahi palena manawa. Mai hoʻonohonoho iā ʻoe iho i nā pahuhopu no kāu marathon mua e paʻakikī loa loa iā ʻoe e hoʻokō.

ʻO kahi laʻana, inā ʻoe e holo i ka hapalua marathon i 1 hola 45 mau minuke, a laila e hoʻohana ana i ka calculator marathon MARCO e holo ʻoe ma kahi o 3.42. A inā ʻoe e huli i ka papaʻaina o nā waiwai VDOT mai ka puke na Jack Daniels (hiki iā ʻoe ke ʻike i kēia papa VDOT i loko o ka ʻatikala. Hoʻolālā holo hapalua marathon), a laila mākaukau kou kino e holo i ka marathon mai 3.38. Akā, e like me ka hōʻike ʻana o ka hoʻomaʻamaʻa, inā ʻoe e hoʻokau iā ʻoe iho i kahi pahuhopu i ka marathon mua, e kia wale ana i ka calculator a i ʻole i kahi papa ʻaina, a laila me ke kiʻekiʻe o ka likelike e lanakila ʻoe i ka hakakā me ʻoe iho A ʻoiai e kākoʻo ana i ka wikiwiki i haʻi ʻia o 30-35 km, a laila e kū paha ʻoe i ka "paia" a kolo i ka laina hoʻopau me ka noʻonoʻo ʻole e pili ana i kekona.

I mea e pale ʻole ai i kēia i kāu marathon mua, e hoʻokau mau i ka pahuhopu i maʻalahi iā ʻoe. E ʻōlelo, me ka like o ka 1.45 i ka hapalua, e hoʻāʻo e holo i waho o 4 mau hola no ka marathon. E hōʻike ka marathon mua iā ʻoe ma hea kou mau kuhi nāwaliwali, pehea e ʻike ai kou kino i kahi mamao. He aha ka mea e nalo ana, a, no laila, pehea e kūkulu ai i kahi papahana aʻo e holo wikiwiki i ka manawa aʻe.

ʻO kekahi manawa kuhikuhi o ka wikiwiki, kahi kūpono e koho ai no kahi marathon, he holo 30 km 3-4 mau wiki ma mua o ka marathon. He mea nui loa kēia holo ʻana iā ʻoe e hilinaʻi hiki iā ʻoe ke holo i kahi mamao. A no ka marathon mua, e ʻoi aku ka maikaʻi o ka holo ʻana iā ia i ka manawa like e holo ai ʻoe i kēlā 30 km.

E pili ana i nā hana pololei o ka holo ʻana i kahi marathon no ka manawa mua e holo ana i ka marathon, pono ia e hoʻomaka me ka mālie, me ka hoʻāʻo ʻole e hana i ka honua i ka ʻāpana mua o ka marathon. Holo wale i kāu wikiwiki, mai nānā i ka poʻe kūʻē. Holo i loko o ka ʻoihana wale nō me nā mea āu e ʻike maopopo ai he like kāu mau manawa like. Inā ʻole, e kiʻi i ka mea holo wikiwiki i ka hapa mua o ka mamao. A ʻaʻohe paha lawa ka ikaika o ka lua. Ma ka maikaʻi loa e hele ai ʻoe, ma ka maikaʻi e hele ʻoe.

Ma kahi wikiwiki mālie, holo i 30 km, a laila, e like me kou olakino, hiki iā ʻoe ke hoʻonui haʻahaʻa. I kēia hihia, e hōʻike ʻoe i ka manawa hoʻāʻo, e pili ana i kahi āu e pahu ai ma hope, e holo mai ana, a ʻaʻole e kolo i ka laina hopena, hiki iā ʻoe ke kālailai i kou mau ikaika a me nā nāwaliwali.

Nā hana e holo nei no nā mea holo i ka marathon ʻike

Hoʻopili kēia i nā poʻe āpau i holo i ka marathon ma ka liʻiliʻi i hoʻokahi manawa a hiki iā ia, a me kēlā mau kukini i loaʻa i nā mekala no nā marathon piha i nā manawa he nui.

Maʻaneʻi, ka wikiwiki o kahi kau hoʻomaʻamaʻa 30-kilomita i hoʻokahi mahina ma mua o ka marathon ʻaʻole paha ia he kulekele kūpono no ke koho ʻana i kahi wikiwiki. Kekahi no ka ʻoi aku, ʻo kekahi no ka ʻoi aku. Eia nō naʻe, no ka poʻe e hoʻomākaukau pono no ka marathon, i lawa ka nui o ka holo ʻana, ma kahi o 70-100 km i kēlā me kēia pule, ua hiki ke hoʻokele me ka hoʻohana ʻana i ka mīkini mika MARCO. ʻOiai, ʻaʻole pono ia e lawe i kēia mau waiwai ma ke ʻano he axiom. Akā like nā mea āpau, e ʻoi aku a kokoke paha i ka kokoke o kāu hiki maoli.

I kēia manawa, no nā ʻano hana maoli o ka holo ʻana. Ke hoʻoholo ʻoe i ka hopena āu e makemake ai e hōʻike ma ka marathon, a ʻo ka mea nui loa, hiki iā ʻoe ke hōʻike i kēia hopena, pono ʻoe e helu i ka wikiwiki awelika e holo nei no kēia hopena.

ʻO ka pahuhopu o nā hana maikaʻi e hoʻomaka i kahi lohi a i ʻole i ka wikiwiki āu i hoʻolālā ai.

ʻO kahi laʻana, hoʻonoho ʻoe iā ʻoe iho i kahi hana pau i ka marathon mai ka 3.10. Kuhi kēia ʻoe e holo i kēlā me kēia kilomita i 4.30-4.32. I kēia wikiwiki, pono ʻoe e holo i 20 km. He mea pono ʻaʻole e piʻi i luna ma luna o 4.30. Ma nā wahi wale nō e holo ai ka makani i lalo a i ʻole ka iho i lalo. A laila e nānā i nā sensations. Inā ikaika ka mokuʻāina, a laila hoʻomaka i ka mālama ʻana i ka wikiwiki mai 4.30, ma ka ʻōlelo 3-5 kekona. ʻO 4.25-4.28 kēlā. A e hoʻāʻo e hoʻomau i kēia wikiwiki a hiki i ka laina hoʻopau.

Ua kapa ʻia kēia kaʻina hana he "wāwahi maikaʻi ʻole" a hoʻohana ʻia e nā mea holo ʻoihana marathon ʻoi loa o ka honua. Wahi a kēia taktika, nā hope loa a pau palapala honua, me kēia o kēia manawa. I ka manawa i holo ai ʻo Dennis Quimetto i ka marathon 2.02 ma 2014. 57. Ua lanakila ʻo ia i ka hapa mua ma 1.01.45. ʻO ka lua, ma 1.01.12.

Inā ʻoe e nānā i ka hoʻonohonoho piha o kēia moʻolelo honua, hiki iā ʻoe ke ʻike i ka lele ʻana o ka wikiwiki mai 2.50 a 2.59 i ka wā o ka papa. ʻO kēia ke kumu o ka holo ʻana o ka marathon ma nā wahi like ʻole, me nā piʻi a me nā lalo, nā headwinds a me nā tailwinds. No laila, ʻaʻole hiki iā ʻoe ke mālama pono i nā mea i haʻi ʻia, e laʻa me 4.30. Akā pono mākou e hoʻoikaika e hana i kēia. A laila e liʻiliʻi ka hoʻololi ʻana mai ka wikiwiki maʻamau.

ʻO nā ʻatikala hou aʻe e hoihoi i nā kukini marathon:
1. ʻO ka mea āu e pono ai e ʻike e holo i ka marathon
2. ʻEnehana holo
3. Hiki iaʻu ke holo i kēlā me kēia lā
4. He aha ka wā holo

ʻO nā kuhi hewa nui i nā kaʻina hana holo marathon

ʻO ka hemahema nui a ʻo nā poʻe kūkini mākaʻikaʻi hoʻi a ʻo nā ʻoihana hoʻi e hoʻomaka nei me ka wikiwiki. Akā no ka poʻe ʻoihana, ʻo kēia kuhi hewa ka mea pinepine ma muli o ka ʻoiaʻiʻo, ua mākaukau ʻo ia e holo i ka wikiwiki i hoʻomaka ai ʻo ia i ka marathon holoʻokoʻa, akā ua pale kekahi mau hanana iā ia mai ka hana ʻana i kēia a pono ʻo ia e lohi. ʻO ka mea āu e hopena ai he kulu nui ka wikiwiki i ka hapa lua.

No nā mea holo mua, pili kēia kuhi hewa me ka ʻike ʻole i nā hana holo pololei a me ka hiki ʻole ke pale aku i ka makemake e hemo mai ka hoʻomaka. ʻOiai, ke hoʻomaka ka haneli a me nā kaukini o ka poʻe holo i ka manawa like a puni ʻoe, nui ka ikehu me he mea lā e lele wale nō ʻoe, ʻaʻole holo. Akā hāʻule kēia fuse ma hope o kekahi mau kilomita, akā ʻaʻole hoʻi ka ikehu i hoʻolilo ʻia.

Eia kekahi, ke hoʻāʻo nei ka hapa nui e mālama i kahi mālama i ka hoʻomaka. Ke wehewehe nei ʻaʻohe ikaika e hiki ai i ka laina hoʻopau, a i ʻole, e pāʻani wau ma ka liʻiliʻi me ka hoʻomaka wikiwiki no kekahi manawa. He hele hewa hewa ʻole kēia. ʻO ka hoʻomaka ʻana i ka marathon e lawe wale i kou ikaika, hoʻokele iā ʻoe i kēlā ʻāpana o ka ikaika e hoʻomaka ai ka hōʻiliʻili ʻana o ka acid acid, a laila ma kahi o ka holo ʻana, e hele wāwae ʻoe a haʻalele wale paha i ka heihei. I ka marathon, he mea nui e holo i kahi kaha ikaika kahi e piʻi ʻole ai ka waikawa lactic. Aia ma lalo ka mea i kapa ʻia ʻo ANSP.

Aia kekahi hemahema hemahema - nawaliwali loa a me ka hoʻomaka lohi. Ma ke ʻano laulā, no ka poʻe i holo i ka marathon no ka manawa mua, hiki ke kala ʻia kēia kuhi hewa. Akā ʻo ka poʻe i ʻike i ka hoʻokūkū i kēia mamao ʻaʻole pono e kuhihewa. No ka mea pono lākou e ʻike i ka lohi o ka hoʻomaka ʻana ʻaʻole e ʻae iā lākou e holo wikiwiki i ka laina hoʻopau e uku no ka nele o ka wikiwiki. ʻO ia, no ka laʻana, mākaukau ʻoe e holo i kahi marathon 3.10. Ua hoʻoholo mākou e hoʻomaka i ka holo no 5 mau minuke a hoʻonui iki i ka wikiwiki i ka hapa lua. No 5 mau minuke hiki iā ʻoe ke holo maoli me ka ʻole o nā pilikia a lawa kou ikaika e holo i ka hapa lua ma mua o ka mua. Akā e loaʻa anei iā ʻoe ka ikaika e holo i ka lua o ka hapa no 4 mau minuke e pani ai no kēia hakahaka? ʻO ia, ʻo ka lohi o kāu holo ʻana i ka mua, pono e holo wikiwiki i ka hopena. Kūpono kēia.

Rhythm mele. Ke hoʻomaka wikiwiki kahi mea holo, a laila ʻike i ka wikiwiki o ka wikiwiki, lohi, ʻike ʻo ia ua lohi ʻo ia me kahi umauma. Hoʻomaopopo aia ma hope o 4-5 km wale nō, hoʻomaka e hōʻeleu e uku no ka lag. ʻO ka hopena, alakaʻi kēia i ka ʻoiaʻiʻo ma 30 km ʻaʻohe ikaika i koe no kēia mau jerks. A ʻo ka mea koe wale nō ke kolo ʻana i ka laina hoʻopau.

Aia kekahi koho e like me ia, ke manawa i kekahi manawa o ka holo ʻana o ka mea ʻale e hoʻomaka i ka manaʻo ua loaʻa iā ia ka ikaika. ʻO kēia, no ka laʻana, ma muli paha o ka ʻoiaʻiʻo o ka hoʻoiho ʻia ʻana o ka paʻakai mai ka pā a gel a hoʻomaka e hāʻawi i ka ikehu, a i ʻole inu wale lākou i ka wai a ʻōlelo ke kino "mahalo" no kēia. A i kēlā manawa, manaʻo kekahi e hoʻomaka e holo wikiwiki. I kekahi hihia pono ʻole e hana ʻia kēia. Pono mākou e mālama i ka wikiwiki i ʻōlelo ʻia. Inā ʻole, e hoʻopau ka jerk aʻe me ka hoʻonui o ka puʻuwai a me ka hāʻule ʻana o ka ikaika i ka wā e hiki mai ana.

I mea e pono ai kāu hoʻomākaukau no ka mamao 42.2 km, pono e komo i kahi papahana hoʻomaʻamaʻa hoʻolālā maikaʻi. I ka hoʻohanohano ʻana i nā lā nui o ka Makahiki Hou ma ka hale kūʻai o nā papahana hoʻomaʻamaʻa 40% KAUAHI, e hele a hoʻomaikaʻi i kāu hopena: http://mg.scfoton.ru/

E nānā i ka wikiō: Kauai Boat Tours Niihau + Napali Coast (ʻAukake 2025).

Previous 'Atikala

Pehea e holo ai i kahi holo hola

Next 'Atikala

He aha ka L-carnitine?

Related 'Atikala

ʻO wai nā mesomorphs?

ʻO wai nā mesomorphs?

2020
ʻO Larisa Zaitsevskaya kā mākou pane iā Dottirs!

ʻO Larisa Zaitsevskaya kā mākou pane iā Dottirs!

2020
Ka papa inoa o nā palapala e pili ana i ka pale kaua kīwila i loko o kahi hui, ʻoihana

Ka papa inoa o nā palapala e pili ana i ka pale kaua kīwila i loko o kahi hui, ʻoihana

2020
Pāʻai hua moa Quail Egg

Pāʻai hua moa Quail Egg

2020
Loiloi a me ka helu ʻana o nā protein pono

Loiloi a me ka helu ʻana o nā protein pono

2020
Erythritol - he aha ia, hoʻohui, nā pono a me nā hōʻino i ke kino

Erythritol - he aha ia, hoʻohui, nā pono a me nā hōʻino i ke kino

2020

Waiho I Kou ManaʻO HoʻOpuka


Mea Pauku
Kokolo Bear

Kokolo Bear

2020
Pehea e holo wikiwiki ai: pehea e aʻo ai i ka holo wikiwiki a me ka luhi ʻole no kekahi manawa lōʻihi

Pehea e holo wikiwiki ai: pehea e aʻo ai i ka holo wikiwiki a me ka luhi ʻole no kekahi manawa lōʻihi

2020
Nā kāmaʻa holo hoʻoilo: ka laulā hiʻohiʻona

Nā kāmaʻa holo hoʻoilo: ka laulā hiʻohiʻona

2020

Popular WaeʻAno

  • ʻO Crossfit
  • Holo
  • Hoʻomaʻamaʻa
  • Nūhou
  • Mea ʻai
  • Ola
  • Maopopo iā ʻoe
  • Pane nīnau

About Makou

Pāʻani Delta

Share Me Kou Mau Hoaaloha

Copyright 2025 \ Pāʻani Delta

  • ʻO Crossfit
  • Holo
  • Hoʻomaʻamaʻa
  • Nūhou
  • Mea ʻai
  • Ola
  • Maopopo iā ʻoe
  • Pane nīnau

© 2025 https://deltaclassic4literacy.org - Pāʻani Delta