{"id":7767,"date":"2021-11-06T07:20:37","date_gmt":"2021-11-06T07:20:37","guid":{"rendered":"https:\/\/ski-outdoor.ro\/outdoor\/?p=7767"},"modified":"2021-11-06T07:20:38","modified_gmt":"2021-11-06T07:20:38","slug":"patru-motive-pentru-care-toamna-e-cel-mai-bun-moment-sa-incepi-sa-te-antrenezi-pentru-un-ultramaraton","status":"publish","type":"post","link":"https:\/\/ski-outdoor.ro\/outdoor\/2021\/11\/06\/patru-motive-pentru-care-toamna-e-cel-mai-bun-moment-sa-incepi-sa-te-antrenezi-pentru-un-ultramaraton\/","title":{"rendered":"Patru motive pentru care toamna e cel mai bun moment s\u0103 \u00eencepi s\u0103 te antrenezi pentru un ultramaraton"},"content":{"rendered":"\n

Alergarea montan\u0103 pe distan\u021be foarte lungi a devenit tot mai cunoscut\u0103 \u0219i avem tot mai multe competi\u021bii \u00een \u021bar\u0103 cu fiecare an care trece. Astfel, \u0219i dorin\u021ba alerg\u0103torilor de a participa la astfel de evenimente este tot mai mare. Cei mai mul\u021bi alerg\u0103tori sunt relativ noi \u00een ultramaraton \u0219i \u00eencep s\u0103 se \u00eenscrie la competi\u021bii cu entuziasm, ne\u0219tiind mereu ce \u00eei a\u0219teapt\u0103 cu adev\u0103rat \u00eentr-o competi\u021bie at\u00e2t de lung\u0103 pe munte.<\/strong><\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Din cauza lipsei de experien\u021b\u0103, dar \u0219i pentru c\u0103 mul\u021bi alerg\u0103tori nu se antreneaz\u0103 suficient sau nu se antreneaz\u0103 specific pentru astfel de competi\u021bii, rata de abandon este foarte mare.<\/p>\n\n\n\n

Indiferent c\u0103 vrei s\u0103 alergi primul t\u0103u ultramaraton sau c\u0103 \u00eel alergi deja pe al 20-lea este important s\u0103 \u00ee\u021bi aloci suficient timp pentru a te antrena. Competi\u021biile de ultramaraton sunt grele \u0219i pentru alerg\u0103torii mai buni \u0219i pentru alerg\u0103torii \u00eencep\u0103tori. Dar, dac\u0103 \u00eencerci s\u0103 te antrenezi specific \u0219i s\u0103 aloci suficient timp trecerii de la distan\u021be mai scurte la ultramaraton vei putea fi mai preg\u0103tit pentru provoc\u0103rile unei astfel de competi\u021bii. Cu c\u00e2t e\u0219ti mai preg\u0103tit, cu at\u00e2t vei fi mai eficient, vei acumula mai pu\u021bin\u0103 uzur\u0103, vei petrece mai pu\u021bin timp in picioare \u0219i vei avea mai pu\u021bine ore nedormite.<\/p>\n\n\n\n

Cea mai des \u00eent\u00e2lnit\u0103 \u00eentrebare este \u201eC\u00e2t timp trebuie s\u0103 m\u0103 antrenez pentru a termina un ultramaraton?\u201d. Asta depinde, \u0219i este important s\u0103 \u00eencepi c\u00e2t mai repede.<\/p>\n\n\n\n

De obicei, la \u00eenceputul toamnei este cel mai bun moment, din mai multe motive:<\/p>\n\n\n\n

Ai mai mult timp pentru un progres lent \u0219i constant<\/h4>\n\n\n\n

Trecerea la ultramaraton necesit\u0103 o gam\u0103 larg\u0103 de adapt\u0103ri fiziologice \u0219i cu to\u021bii ne dorim s\u0103 ajungem la linia de start s\u0103n\u0103to\u0219i \u0219i f\u0103r\u0103 accident\u0103ri. Cu c\u00e2t vei avea mai mult timp pentru preg\u0103tire p\u00e2n\u0103 \u00een ziua cursei, cu at\u00e2t cre\u0219te mai u\u0219or volumul antrenamentelor. Astfel, \u00eei permi\u021bi organismului s\u0103 se adapteze treptat. Dac\u0103 treci prea repede de la un volum mic \u0219i distan\u021be scurte la un volum mare de antrenamente este una dintre cele mai mari gre\u0219eli pe care le po\u021bi face. \u00cen plus, dac\u0103 e\u0219ti un alerg\u0103tor de plat, vei realiza c\u0103 alergarea montan\u0103 este mai solicitant\u0103 pentru musculatura picioarelor, dar ai nevoie \u0219i de mai mult echilibru \u0219i agilitate.<\/p>\n\n\n\n

Alergarea pe munte implic\u0103 mult mai multe schimb\u0103ri de altitudine \u00een compara\u021bie cu alergarea pe teren plat.<\/p>\n\n\n\n

\u00cen cazul \u00een care competi\u021bia la care vrei s\u0103 participi implic\u0103 urc\u0103ri \u0219i cobor\u00e2ri abrupte\/lungi va trebui s\u0103 te antrenezi pe trasee cu dificultate asem\u0103n\u0103toare \u0219i s\u0103 \u00eencerci s\u0103 ai acela\u0219i procent de diferen\u021b\u0103 de nivel pozitiv\u0103, dar \u0219i negativ\u0103.<\/p>\n\n\n\n

Dac\u0103 locuie\u0219ti \u00eentr-un ora\u0219 plat \u0219i alergi foarte mult pe trasee f\u0103r\u0103 diferen\u021b\u0103 de nivel semnificativ\u0103, \u00eencearc\u0103 s\u0103 cre\u0219ti gradual alerg\u0103rile cu diferen\u021b\u0103 de nivel mai mare. Astfel, te vei adapta mai u\u0219or efortului, dar po\u021bi evita \u0219i unele accident\u0103ri. Totul trebuie s\u0103 fie progresiv, corpul t\u0103u \u00ee\u021bi va mul\u021bumi dac\u0103 respec\u021bi asta.<\/p>\n\n\n\n

Un alt beneficiu al progresului lent \u0219i treptat este c\u0103 ai timp s\u0103 testezi \u0219i s\u0103 vezi ce func\u021bioneaz\u0103 cel mai bine pentru tine la partea de nutri\u021bie. Atunci c\u00e2nd \u0219tii c\u00e2nd, ce \u0219i c\u00e2t s\u0103 m\u0103n\u00e2nci \u00ee\u021bi vor cre\u0219te semnificativ \u0219ansele s\u0103 alergi eficient \u0219i s\u0103 fii mai aproape de rezultatul dorit. Mai multe detalii despre partea de alimenta\u021bie po\u021bi g\u0103si \u00een urm\u0103toarele articole<\/span><\/a>, cu siguran\u021b\u0103 \u00ee\u021bi vor fi de ajutor.<\/p>\n\n\n\n

Ai mai multe curse din care s\u0103 alegi<\/h4>\n\n\n\n

Majoritatea competi\u021biilor importante din 2022 deschid \u00eenscrierile \u00een aceast\u0103 perioad\u0103 \u0219i uneori e greu s\u0103 prinzi un loc. La unele ai nevoie de curse de calificare, la altele se organizeaz\u0103 o loterie \u0219i e important s\u0103 \u0219tii din timp unde vrei s\u0103 mergi.<\/p>\n\n\n\n

Cel mai bine e s\u0103 \u00ee\u021bi faci o list\u0103 cu obiectivele principale, dar po\u021bi lua \u00een considerare \u0219i alte alternative, \u00een caz c\u0103 nu te califici sau nu prinzi un loc la competi\u021bia la care vrei s\u0103 mergi.<\/p>\n\n\n\n

Aranjeaj\u0103-\u021bi lista cu obiective \u00een func\u021bie de importan\u021b\u0103 \u0219i \u00eencearc\u0103 s\u0103 incluzi cursele mai pu\u021bin importante ca parte din preg\u0103tirea pentru obiectivul principal.<\/p>\n\n\n\n

Toamna, condi\u021biile de antrenament sunt mai bune<\/h4>\n\n\n\n

Dup\u0103 o var\u0103 lung\u0103 cu temperaturi ridicate, lunile de toamn\u0103 sunt perfecte pentru alergare. \u00cen aceast\u0103 perioad\u0103 vremea este destul de stabil\u0103 \u00een majoritatea zonelor, nu ai nevoie de multe straturi de \u00eembr\u0103c\u0103minte, dar nici nu suferi din cauza c\u0103ldurii. \u00cen zonele de munte \u00eenc\u0103 nu este z\u0103pad\u0103, iar perioada de vacan\u021be s-a cam terminat, traseele sunt mai libere \u0219i po\u021bi s\u0103 alergi lini\u0219tit oriunde. Aceast\u0103 perioad\u0103 este perfect\u0103 pentru a \u00eencepe s\u0103 cre\u0219ti pu\u021bin c\u00e2te pu\u021bin volumul antrenamentelor.<\/p>\n\n\n\n

Ai timp s\u0103 testezi diferite echipamente<\/h4>\n\n\n\n

Dac\u0103 p\u00e2n\u0103 acum ai alergat doar distan\u021be scurte este important s\u0103 \u0219tii c\u0103 fiecare ultramaraton are anumite cerin\u021be \u00een ceea ce prive\u0219te echipamentul obligatoriu.<\/p>\n\n\n\n

Aceast\u0103 perioad\u0103 este perfect\u0103 pentru a testa diferite tipuri de pantofi, rucsacuri\/veste de hidratare, be\u021be de trekking, \u00eembr\u0103c\u0103minte, lanterne frontale, etc. Este important s\u0103 \u0219tii din timp ce echipament <\/span><\/a>este cel mai potrivit pentru tine, ce pantofi vei folosi \u00een curs\u0103, cum \u00ee\u021bi transpor\u021bi echipamentul, dac\u0103 vei folosi sau nu be\u021be. Alergarea montan\u0103 pe distan\u021be foarte lungi poate s\u0103 te provoace \u00een multe feluri, \u0219i e bine s\u0103 fii preg\u0103tit \u00een cel mai mic detaliu. Ai alergat vreodat\u0103 noaptea pe teren accidentat? \u0218tii s\u0103 folose\u0219ti o trus\u0103 de prim ajutor? \u0218tii s\u0103 tratezi b\u0103\u0219icile? \u0218tii ce s\u0103 faci \u00een caz c\u0103 te r\u0103t\u0103ce\u0219ti?<\/p>\n\n\n\n

Alerg\u0103rile lungi din aceast\u0103 perioad\u0103 sunt foarte importante, deocarece astfel \u00eenve\u021bi \u0219i adaptezi unele nevoi \u0219i obiceiuri care te pot ajuta s\u0103 fii mai eficient \u00een ziua cursei.<\/p>\n\n\n\n

Cum s\u0103 \u00ee\u021bi alegi prima curs\u0103 de ultramaraton?<\/h4>\n\n\n\n

Competi\u021biile de ultramaraton variaz\u0103 mult at\u00e2t ca distan\u021b\u0103, c\u00e2t \u0219i ca dificultate, de asta e foarte important s\u0103 te cuno\u0219ti \u0219i s\u0103 alegi competi\u021bia care \u021bi se potrive\u0219te cel mai bine.<\/p>\n\n\n\n

Dac\u0103 \u00ee\u021bi plac traseele mai alergabile cu schimb\u0103ri de altitudine mai mici alege-\u021bi o curs\u0103 de genul. Dac\u0103 alergi mult pe munte \u0219i e\u0219ti obi\u0219nuit cu trasee foarte tehnice \u0219i \u00ee\u021bi place asta caut\u0103 curse cu trasee de genul. Dac\u0103 nu \u00ee\u021bi place c\u0103ldura caut\u0103 zone cu temperaturi mai mici sau o competi\u021bie \u00een prim\u0103var\u0103\/toamn\u0103. Mai po\u021bi alege o curs\u0103 care se desf\u0103\u0219oar\u0103 mai mult pe timp de noapte, dar trebuie s\u0103 te obi\u0219unie\u0219ti cu asta, nu \u00ee\u021bi recomand ca primul t\u0103u ultramaraton s\u0103 fie pe timp de noapte.<\/p>\n\n\n\n

E important s\u0103 studiezi \u00een detaliu traseele \u00eenainte s\u0103 te \u00eenscrii la un concurs \u0219i s\u0103 cau\u021bi c\u00e2t mai multe detalii despre curs\u0103 (articole, vloguri,etc.). Astfel \u0219ansele de a termina cursa cu succes vor fi cu siguran\u021b\u0103 mai mari.<\/p>\n\n\n\n

Dac\u0103 nu ai mai alergat p\u00e2n\u0103 acum un ultramaraton \u0219i vrei s\u0103 faci asta \u021bine cont de aceste lucruri:<\/h4>\n\n\n\n
  1. \u00cencepe s\u0103 te antrenezi c\u00e2t mai din timp \u0219i m\u0103re\u0219te volumul alerg\u0103rilor c\u00e2te pu\u021bin.<\/li>
  2. Nu trece de la distan\u021be scurte direct la distan\u021be foarte lungi. Ar trebui s\u0103 termini m\u0103car 4-5 maratoane montane \u00een lunile dinainte unui ultra.<\/li>
  3. \u00cencepe cu o distan\u021b\u0103 mai scurt\u0103, 50-60 km, nu \u00eencerca din start 160 km.<\/li>
  4. Antreneaz\u0103-te c\u00e2t mai mult posibil pe trasee asem\u0103n\u0103toare cu cele din curs\u0103 sau chiar pe traseul cursei.<\/li>
  5. Intereseaz\u0103-te din timp care e echipamentul obligatoriu \u0219i testeaz\u0103 totul din timp. Nu \u00eencerca nimic nou \u00een ziua cursei.<\/li><\/ol>\n\n\n\n

    C\u00e2teva idei pentru primul ultramaraton:<\/h4>\n\n\n\n
    • Maraton Apuseni msg: 87 km- 4400+ (mai)<\/li>
    • Transylvania 100 (50 k): 50 km- 3200+ (mai)<\/li>
    • Bucovina Ultra Rocks- 4 Summits: 88 km- 5700+ (iulie)<\/li>
    • F\u0103g\u0103ra\u0219 Rocks- Dara UltraSkyrace: 72 km- 4800+ (iulie)<\/li>
    • CugiRace: 65 km- 3200 m+ (august)<\/li>
    • Via Maria Theresia Ultra: 81 km- 3500+ (august)<\/li>
    • Rodnei Ultra.Odiseea: 50 km- 4000+ (septembrie)<\/li>
    • Ultra Z\u0103rand: 82 km- 3200+ (octombrie)<\/li>
    • Cluj EcoTrail: 50 km- 1500+ (decembrie).<\/li><\/ul>\n\n\n\n

      Scris de: Alin C\u00eerdei<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

      Alergarea montan\u0103 pe distan\u021be foarte lungi a devenit tot mai cunoscut\u0103 \u0219i avem tot mai multe competi\u021bii \u00een \u021bar\u0103 cu…<\/p>\n","protected":false},"author":16,"featured_media":7768,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[34],"tags":[170,3191,3334,3305],"yoast_head":"\nPatru motive pentru care toamna e cel mai bun moment s\u0103 \u00eencepi s\u0103 te antrenezi pentru un ultramaraton - Outdoor Magazine<\/title>\n<meta name=\"description\" content=\"Alergarea montan\u0103 pe distan\u021be foarte lungi a devenit tot mai cunoscut\u0103 \u0219i avem tot mai multe competi\u021bii \u00een \u021bar\u0103 cu fiecare an care trece. Astfel, \u0219i dorin\u021ba alerg\u0103torilor de a participa la astfel de evenimente este tot mai mare. Cei mai mul\u021bi alerg\u0103tori sunt relativ noi \u00een ultramaraton \u0219i \u00eencep s\u0103 se \u00eenscrie la competi\u021bii cu entuziasm, ne\u0219tiind mereu ce \u00eei a\u0219teapt\u0103 cu adev\u0103rat \u00eentr-o competi\u021bie at\u00e2t de lung\u0103 pe munte.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ski-outdoor.ro\/outdoor\/2021\/11\/06\/patru-motive-pentru-care-toamna-e-cel-mai-bun-moment-sa-incepi-sa-te-antrenezi-pentru-un-ultramaraton\/\" \/>\n<meta property=\"og:locale\" content=\"ro_RO\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Patru motive pentru care toamna e cel mai bun moment s\u0103 \u00eencepi s\u0103 te antrenezi pentru un ultramaraton - Outdoor Magazine\" \/>\n<meta property=\"og:description\" content=\"Alergarea montan\u0103 pe distan\u021be foarte lungi a devenit tot mai cunoscut\u0103 \u0219i avem tot mai multe competi\u021bii \u00een \u021bar\u0103 cu fiecare an care trece. Astfel, \u0219i dorin\u021ba alerg\u0103torilor de a participa la astfel de evenimente este tot mai mare. 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