CYCLIST HYDRATION – Velobecane – Electric bhasikoro

Hydration chimwe chezvinhu zvinotaridza zvekuchovha bhasikoro. Waiziva here kuti kurasikirwa ne2% yehuremu hwemuviri wako mumvura kunogona kuderedza kuita kwako kwemitambo ne20%? Kupera kwemvura kunowanzova chikonzero chekurwadziwa kwemisumbu, kuputika, tendonitis ... saka kukosha kwekunwa nguva dzose! Heano gumi akareruka uye anoshanda matipi ekukubatsira kuti ugare uine hydrated uye usingashande.

1. Moisturize nguva dzose

Panguva yekurovedza muviri, muviri unorasikirwa nemvura nekuda kwekupisa kunoitwa nemamhasuru, mvura inobviswa nekudikitira, uye tembiricha yepamusoro kana mhepo yakapoteredza ichipisa.

Rangarira kunwa mvura nguva nenguva kutsiva kurasikirwa uku. Huwandu hwemvura yekunwa hunoenderana nemamiriro ekunze, chinhambwe uye kusimba kwekuedza. Kuti uite basa rakasimba muzhizha, verenga pane imwe 500 ml inogona paawa.

2. INWA ZVIKUKURU.

Zvinonyanya kukosha kunwa zvishoma, kubva pakuchinja kwekutanga kwevhiri kusvika kumagumo ekuedza kwako. Zvakakwana imwe kana maviri sips ose maminitsi 10-15.

3. USAtarisire KUNZWA KWAKO NYOTA.

Kana ukanzwa nyota, unenge watopererwa nemvura. Naizvozvo, hatifanire kumirira kuti muviri udane mvura, asi zviri nani kutarisira kunzwa uku.

4. KUNWA PAROOM TEMPERATURE.

Sarudze zvinwiwa panzvimbo yekupisa nekuti mvura inotonhora zvakanyanya inokonzera matambudziko emudumbu. Saka, hydration yako inoshanduka.

5. MVURA YEMINERAL: KUNAMATA KWENGUVA PFUPI

Mvura ndiyo imwe yedzakanakisa nzira dzekuisa hydrate, uye nekuedza pasi peawa imwe, mineral water inokwana.

6. MVURA Inotapira UYE ZVINONWA NEIISOTONE: KWENGUVA YENGUVA YAREVA

Sezvo iwe uchiita maekisesaizi nesimba uye kureba, iwe unoda carbohydrate uye mineral kudya kuti usangane nezvido zvako.

Mvura inotapira, mvura ine sirasi kana huchi, kana zvinwiwa zve isotonic zvinozadza iyi kurasikirwa kwesimba uye inopa yakanyanya hydration. Mvura inotapira zvishoma inogarawo mudumbu kwenguva refu isati yapinda mudumbu mudiki.

7. KUDZIYA KWAKURU: FUNGA MVURA YEMUYU

Paunenge uchirovedza muviri mumamiriro okunze ekupisa, unodikitira zvakanyanya uye unorasikirwa nemamineral salt. Kurasikirwa uku kunogona kubhadharwa nekunwa mvura ine munyu zvishoma kana chinwiwa chakakodzera che isotonic. Munyu unoita kuti mvura isvike pamatsandanyama uye unochengetawo mvura mumuviri.

8. RAMBA UCHITEERERA MUVIRI WAKO.

Pachiratidzo chekutanga (kunzwa nyota, kuremerwa mumakumbo, kupera kwekufema, kurwadziwa kwemisumbu, nezvimwewo), funga kunwa. Iwe wapererwa nemvura uye izvi zvinogona kukanganisa mamiriro ako ese emuviri.

9. INWAI MUSATI KUDZIDZWA.

Kuwana hydrate panguva yekurovedza muviri kwakakosha, asi yeuka kunwa usati wamhanya kana kufamba! Tora 300 ml yemvura ine mineral kuti umedze zvishoma mukati memaminitsi makumi mapfumbamwe usati waita maekisesaizi. Nekudaro, iwe unotarisira kurasikirwa kwemvura uye kugadzirisa iyo yakaderera hydration inoonekwa kutanga kwemujaho.

10. KUSVIRWA = KUSVIRA

Kushanda kwemuviri kunotungamirira kuneta uye kuneta kwemhasuru. Kudzoreredza kunoda kudzoreredzwa nemvura. Inokurudzirwa kunwa mukati me15-30 maminetsi mushure mekudzidziswa kuzadza matura akapera. Isotonic zvinwiwa zvakakodzera kupora zvinogona kushandiswa. Kushandisa bicarbonate mvura kwakanakira kubvisa marara ane acid akaunganidzwa panguva yemitambo.

Sei uchifanira kunwa?

Iwe unofanirwa kunwa kutsiva kurasikirwa kwemvura kwakabatana nekurovedza muviri: iyo inopisa, ndiyo yaunoda kunwa!

Mugaba wakaenzana nebhasikoro rine hafu yerita yechinwiwa. Pakupisa kwakajairika, unofanirwa kunwa kanenge kani imwe paawa, mukupisa kwekunze pakati pezhizha, iyo dosi inenge yakapetwa kaviri, makani maviri paawa ...

Paunorasikirwa nemvura panguva yekuedza, simba rako remhasuru rinonyanya kukanganisa: mvura yakawanda yaunorasikirwa, inononoka kufamba ... Zvinonzi kurasikirwa ne1% yehuremu hwake kunokonzera kuti urasikirwe ne10% yesimba rake remuviri. ... Nokudaro, kurasikirwa kwemagiramu 700 kumutambi anorema 70 kg kuchamumanikidza kuti amhanye pa 27 km / h panzvimbo ye30: ichi chinhu chikuru chekuita!

Kumirira chinwiwa?

Iwe unofanirwa kuchenjerera kuti urege kupera mvura kunyange usati watanga kubuda: kunwa doro nguva dzose kunofanira kuva chikamu chemaitiro ako ezuva nezuva. Iwe unogona kushandisa chinwiwa chakamirira, semuenzaniso, pamberi pemakwikwi. Ichi chinwiwa chekumirira chinofanira kusanganisira mamineral uye mavhitaminzi pamwe nekuedza kunwa.

Chii chokuisa mumudziyo?

Kunwa mvura chete haisi panacea, asi kutanga kwakanaka. Izvi zvingava zvakakwana, somuenzaniso, nokuda kwenhamburiko pfupi isingasviki awa.

Ini pachangu, ndinogara ndichienda negaba remvura uye gaba rechinwiwa chesimba. Hapana chikonzero chekutakura nyurusi uye tora matani maviri ezvinwiwa zvesimba newe, kunyanya sezvo mukupisa kwekunze ungangoda kutonhora pasi: semuenzaniso, pfapfaidza mutsipa wako. Uye kuidururira nechinwiwa chinotapira, mumaonero angu, haisi pfungwa yakanaka (...). Kana uchikwira kumusoro uye tembiricha inopfuura 30 madhigirii, tembiricha yemuviri inokwira zvakanyanya nekuda kwekubuda kwekupisa kwakabatana nekuedza. Izvi zvinowanzoitika pakupisa kweinjini chero ipi zvayo, kusanganisira muviri wemunhu. Kune rumwe rutivi, kana iwe usingazivi nzira yekuitonhodza, inovimbiswa kupisa uye kupera kwemafuta ... kunyange kusagadzikana kunowanzoonekwa mu triathlon, semuenzaniso, nevatambi vanomira kufamba uye kuzununguka. !

Muzviitiko izvi zvekupisa kwakanyanya, haufanirwe kunwa chete, asiwo kutonhorera nekuzvipfapfaidza negaba, asi zvakare tora mujeti remvura rinopihwa kwauri nevarongi kana vataridzi padivi penzira panguva yezvimwe zviitiko zvemitambo.

Zvingani ?

KANA ndikaenda kunze kwekufamba pa60 kusvika 120 km / s, ini ndinowanzo gara kumagaba maviri e500 kusvika 750 ml, mukuwedzera, ndakazvitengera bhegi rakakodzera bhasikoro, rakasungirirwa padyo nemuviri uye risingakwanise kumira. mhepo. Ipapo ndinoisa mubhegi iri kana bhegi rengamera rine mvura kubva ku1 kusvika ku120 litita, kana kungotora mamwe maviri makani uye zvinhu zvakasimba, kana imwe raincoat. Kwekufamba kwenguva refu kana kutsungirira kukwira pamusoro peXNUMXkm iyi ndiyo mhinduro yakanaka, imwe nzira ndeyekumira uye kutsvaga girosari kuti utenge bhodhoro remvura kana soda yekushandisa shuga.

Vamwe vanoshandisa matsime, asi kuchamhembe hakuna zvitubu (...) kana kunyange matepi ekumakuva ekuwedzera mafuta, chero mvura ichinwiwa.

Unofanira kunwa kakawanda sei?

Kana tichiti unofanira kunwa gaba paawa, hazvirevi kuti unofanira kunwa gaba panguva! Iwe unofanirwa kunwa imwe kusvika katatu sips yega yega 10-15 maminetsi. Kana usati wazvijaira, shandisa kaunda yako kutarisa nguva kana kubatidza nharembozha yako nguva nenguva, zvinokuunzira rombo rakanaka kuti usakanganwe. Paunenge uchifamba, ichava reflex kugara uchiunza bhodhoro kumuromo wako kuti unwe.

Zvinwiwa zvinesimba

Pane zvinwiwa zvesimba zviri kutengeswa: Isostar, Overstim, Aptonia (trademark Decathlon). Kune chikamu changu, ndakasarudza Uptonia neremoni, chigadzirwa chinozorodza uye chinokodzera ini zvakakwana. Mushure mekufamba kwenguva yakati, ndinonzwa mutsauko chaiwo mukuneta kwemhasuru uye uye pasina simba rehupfu mumudziyo wangu. Nezviwedzerwa izvi, zvibvumirano kana kuoma kunoitika gare gare kana kusaoneka zvachose.

Kunhuhwirira kwakasiyana, zvinyorwa zvakasiyana, ndinofunga kuti munhu wese anofanira kuzviedza kuti awane zvinomukodzera zvakanyanya. Zviri nyore kuwana vaenzanisi pane network padanho rekuumbwa, uye munhu wese akasununguka kuita sarudzo yake, asi kuramba chinwiwa chesimba, mumaonero angu, iko kukanganisa. Chekupedzisira, unogona kuchengetedza mari nekutenga hombe sachet package inozokushandira zvakadaro mumwaka ...

Pakupedzisira, remekedza madosi akakurudzirwa! Kupeta dosi hakuna zvakunobatsira uye, neimwe nzira, inogona kukuvhara nekuda kwekuwedzeredza X kana Y yekupinda, ini handina chiito kune vagadziri, uye zvisinei nekuti vanhu vanoti kudii, iwo madosi anonyatso fungwa uye akaedzwa ...

Ita yako musanganiswa?

Gadzira chako chinwiwa neshuga, munyu, nezvimwewo, wadii, asi ini pachangu handina nguva uye nyanzvi dzeindastiri ino dziri nani kupfuura ini! isu dzimwe nguva tinoverenga tsika iyi pamaforamu, asi kutaura chokwadi, kutambisa nguva kana kuchengetedza mari ...

Mukuona kwangu, pazvakanakisa, unoisa panjodzi yekukanganisa uye wozopedzisira wava nechinwiwa chakashata, uye zvakanyanya, unoita zvinopesana kana iwe ukawedzera dosi yezvimwe zvinongedzo zvakanyanya kukonzera indigestion kana kuwedzera kusagadzikana kwemhasuru uye / kana convalescence ... Zvadaro, kwechinguva kufamba kweSvondo kwakanyarara munzira yerwendo rwebhasikoro, mvura kana mvura nemudziyo wesyrup zvinogona kukwana ....

Inwa mushure mekuedza!

Kudzoreredza ndiyo hwaro hwekuchovha bhasikoro kana iwe uchida kufambira mberi, uye kunwa kunokubatsira kupora mushure mekukwira kwese.

Yakanaka hydration ichakubvumidza kuti ubvise chepfu yese yakaunganidzwa panguva yekudzidziswa kana mujaho. Izvi zvichabatsira kuchenesa tsandanyama dzako uye kuvabvumira kuti vawedzere kusimba parwendo rwako runotevera.

Chekupedzisira, yakanaka hydration yakasanganiswa nekutambanudza uye kudya kwakaringana kwemaawa mashoma anotevera ndiyo inokunda equation yekufambira mberi uye mufaro munzira.

Unoziva sei kana usina mvura mumuviri?

Pakupera kwezuva, kupindirana nekutasva bhasikoro, iwe wakanwa kare, panguva, uye mushure mekuita mhuri kana mamwe mabasa: kuti uone kana wakanyatsogadziriswa, tarisa weti yako manheru kana yakajeka. uye zviri pachena, zvakakwana zvekuti une zvese uye uri muchimiro chakanaka chekufamba kunotevera! Zvikasadaro, iwe unofanirwa kunwa zvakanyanya ...

Zvinogona kuita sezvisina basa, asi tarisa nyanzvi dzebhora nemotokari zvakare panguva yeTour de France uye iwe uchawana kapfungwa kekukosha kwekunwa mumutambo uyu ...