Ke holo nei 500 mau mika. ʻO nā maʻamau, nā hana, ʻōlelo aʻoaʻo. * Holo

Ke holo nei 500 mau mika ʻaʻole ia kahi mamao ma ka ʻĀlika. ʻAʻole holo ʻia kēia mamao ma ka World Championship. Hoʻohui ʻia, ʻaʻole hoʻopaʻa ʻia nā moʻolelo o ka honua ma ka 500 mau mika. Lawe nā kamaliʻi a me nā haumāna i ka hae holo he 500 m ma nā hale aʻo.

1. Nā kūlana kula a me nā haumāna no ka holo ʻana he 500 mau mika

Nā haumāna o nā kula a me nā koleke

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	1 m 30 s	1 m 40 s	2 m 00 s	2 m 10 s	2 m 20 s	2 m 50 s

Kula papa 11

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	1 m 30 s	1 m 40 s	2 m 00 s	2 m 10 s	2 m 20 s	2 m 50 s

Papa 10

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	1 m 30 s	1 m 40 s	2 m 00 s	2 m 00 s	2 m 15 s	2 m 25 s

Papa 9

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	1 m 50 s	2 m 00 s	2 m 15 s	2 m 00 s	2 m 15 s	2 m 25 s

Papa 8

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	1 m 53 s	2 m 05 s	2 m 20 s	2 m 05 s	2 m 17 s	2 m 27 s

Papa ʻehiku

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	1 m 55 s	2 m 10 s	2 m 25 s	2 m 10 s	2 m 20 s	2 m 30 s

Papa 6

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	2 m 00 s	2 m 15 s	2 m 30 s	2 m 15 s	2 m 23 s	2 m 37 s

Papa 5

Maʻamau	Nā kāne ʻōpio			Nā kaikamahine
Maʻamau	Papa 5	Papa 4	Papa 3	Papa 5	Papa 4	Papa 3
500 mau mika	2 m 15 s	2 m 30 s	2 m 50 s	2 m 20 s	2 m 35 s	3 m 00 s

2. Nā hana i holo no 500 mau mika

ʻO ka holo ʻana o 500 mau mika hiki ke hoʻohālikelike ʻia ma ke ʻano he sprint. ʻOiai manaʻo ʻia ʻo ka sprint lōʻihi loa he 400 mau mika, a ʻo 600 a me 800 he mau awelika mamao loa, ke hoʻoholo ʻia e ka wikiwiki a holo kaʻina, 500 mau mika ke kapa ʻia he sprint.

No laila, ʻaʻohe mea ʻano ʻē aʻe o ka holo he 500 mau mika mai e hana ana i nā hana no 400 mika... Ma kahi sprint lōʻihi, he mea nui loa ʻaʻole e "noho i lalo" i ka laina hoʻopau.

No nā mika 30-50 mua, e hana i kahi wikiwiki e ʻohi i ka wikiwiki hoʻomaka. Ma hope o ka piʻi wikiwiki o ka wikiwiki, e hoʻāʻo e hoʻomau, a i ʻole, inā maopopo iā ʻoe ua hoʻomaka koke ʻoe, a laila e hoʻolōʻihi iki. E pono e hoʻomaka i ka hoʻoholomua 150-200 mau mika ma mua o ka laina hoʻopau. ʻO ka hapa pinepine i ka laina hoʻopau i 100 mau mika ua lilo nā wāwae i "pili" a paʻakikī e hoʻoneʻe iā lākou. Holo nui ka wikiwiki holo. Hoʻokumu ʻia ia e ke kūkulu ʻia ʻana o ka lactic acid i nāʻiʻo. Minamina, ʻaʻohe ala e hoʻopau loa ai ia mea, a paʻa nā wāwae i ka poʻe haʻuki o kēlā me kēia kūlana. Akā e hōʻemi i kēia hopena a hana i ka laina hoʻopau wikiwiki, pono ʻoe e hoʻoikaika pinepine.

3. Nā ʻōlelo aʻoaʻo no ka holo ʻana he 500 mau mika

500 mau mika kahi mamao loa, no laila pono ʻoe e hoʻolōʻihi i ka manawa i ka hoʻomehana. Hiki i nā mākala mehana pumehana ke hōʻike i kāu hopena hiki ke hopena. He aha ka mea pono he hoʻomehana, e heluhelu i ka ʻatikala: hoʻomehana ma mua o ka hoʻomaʻamaʻa.

Holo i loko o ka pōkole. ʻAʻole ia he mea maʻamau no nā kūlana no nā mamao pōkole i nā kula a me nā kula e hoʻolilo ʻia i nā sweatpants. ʻAʻole ia e koi ʻia e hana i kēia, no ka mea kaohi lākou i ka neʻe a lohi i ka wikiwiki holo. A ʻo ka holo maʻamau o nā mea holo ma 500 mau mika, e hoʻopilikia loa ka sweatpants i ka holo ʻana.

I ka laina hoʻopau, e hoʻohana pinepine i kou mau lima e holo wikiwiki. ʻAʻole hoʻolohe hou nā wāwae, akā e hoʻāʻo lākou e neʻe me ke alapine e like me nā lima, no laila, ʻoiai ka loaʻa ʻole o ka synchronization, e hoʻoneʻe i ka neʻe o kou mau lima ma ka laina hoʻopau no 50 mau mika.

Koho kāmaʻa me ka ʻūlū haʻalulu. Mai holo i nā sneakers i loaʻa nā wāwae lahilahi a pālahalaha.