Yadda ake ƙirƙirar kalanda shirye-shiryen tseren MTB

Aaaa kaka 🍂, kyawawan launuka na dazuzzukan mu, ruwan sama, laka da sha'awar shan gilashin ruwan inabi mai laushi ta wurin murhu bayan tafiya!

Wannan lokacin shine lokaci mai kyau don shirya kalanda don kakar da kuma tsara abubuwan da za mu fuskanta a wannan shekara, la'akari da lokutan da bai kamata ku yi tunani ba: babban tafiya na kasuwanci a watan Maris, bikin auren abokin ku a watan Afrilu. , Baftismar 'yar uwanku a watan Mayu, da sauransu.

A UtagawaVTT, mun yi tunanin za mu so mu taimaka muku tsara shirye-shiryen ku, amma ba tare da ba ku kyakkyawar shawarar da za ku samu a Intanet ba.

Saboda haka, mun tambayi mai sana'a don shawara: Pierre Miklich.

Yaya tsawon lokacin shiryawa?

Dole ne zaɓin abubuwan da suka faru ya kasance daidai.

Wane taron kuke son mayar da hankali kan wannan shekara? Wace kabila ba ku so ku rasa?

Za a gina tsarin lokacin ku a kusa da wannan burin. Za ku yi shiri don takamaiman kwanan wata kuma za a zaɓi wasu tsere a matsayin wani ɓangare na shirye-shiryenku. Idan baku taɓa yin tsere ba, muna ba ku shawarar ku ba da fifiko ga ayyukan kusa da gidan ku don guje wa damuwa da gajiyar tafiya.

Idan ba ku yanke shawara game da zaɓin 🙄, yi zaɓin ku bisa ga wasu sharuɗɗa:

• kashe kudi (rajista, sufuri),
• daukakar taron,
• digiri na fasaha bukatun,
• bambance-bambance a matakin, da dai sauransu.

Game da lokacin da ake buƙata don shiri, akwai yuwuwar 3:

Manufar	Kammala tseren	Yi wasan kwaikwayo	Dogon gwaji
Lokacin shiri	3 4 a wata	4 5 a wata	6 8 a wata

Ana ba da shawarar cewa ku shirya kusan zama 4 a kowane mako dangane da iyakokin ku, lokacin da burin ku.

Sabanin abin da aka sani, tsara ƙarin ayyukan hunturu... Shirya zaman 5 a kowane mako don magance faɗuwar sautin da yuwuwar samun nauyi. Daga nan za a tsara ayyuka gajarta da bambancin ayyuka.

Sarrafa ƙayyadaddun tanadi lokacin tsarawa… da rage kwarin gwiwa

Shirye-shiryen tsere a gaba - a, ba shakka, musamman idan kuna son samun nasara. Na gode da jin dadi! 🙄

Amma idan muka fara shiri a cikin fall, yana da jaraba mu ce wa kanmu: "A'a, amma saboda karshen shekara, Kirsimeti da kamfani, ba zan taba babur na tsawon makonni 2 ba. Kuma a watan Nuwamba ana ruwan sama a kowane lokaci. Ina fatan Janairu don horarwa! ". #bonneresolutionquonnetientjamais.

Don haɗa horo tare da yanayin da ba ya tilasta ku hawa waje, ƙwararru ko abubuwan iyali (sanannen bukukuwan aure da baftisma a watan Mayu ...), mafita mafi kyau ita ce tsara zaman ku kamar kowane taro kuma ku tsaya a kansu. Wannan. Dan tsauri 🌲 a matsayin alama, amma dole ne ku san abin da kuke so!

Kuna so ku kasance cikin kyakkyawan yanayin jiki a cikin yanayi mai kyau don dacewa da tseren da ke sa ku mafarki? Don haka ku yi la'akari da ayyukanku azaman saduwa. im-missing-qua-bles !

Idan ka fara gaya wa kanka "A'a, a daren nan, na ci abinci da yawa da yammacin nan." (wani lafazin kuma shine in faɗi "Ni malalaci ne"), zaku iya adana kalandarku na shirye-shiryenku a cikin akwati a bayan mafi girman shelf a cikin kabad 🔐. A takaice: manta da shi!

Taimako, ni kasalaci ne sosai!

Taya murna, kai mutum ne! 💪

Kadaici + monotony = garantin gajiya

Don haka kar ku manta ku horar da wasu.

Babu wani abu kamar wannan don shawo kan rashin kuzari da tantance matakin ku:

1. tasirin rukuni ya tashi: muna ƙalubalantar kanmu, muna kwatanta kanmu.
2. Rabawa da tantance matakin ku ko yankin fasaha ya fi sauƙi a yi a cikin rukuni.
3. ya fi jin daɗi tsayawa da tunani a wurare a cikin rukuni fiye da zama shi kaɗai.
4. yanayin aminci ya fi mahimmanci a cikin ƙungiyoyi (taimakon farko, tallafi, da sauransu).
5. Gano Sabbin Dabaru: Bin abokanka da daidaitawa zuwa sabbin alamu yana da amfani.

Hakanan, lokacin shirya, yi amfani da ƙarin wasanni. Keken dutsenmu, muna son shi, a! Amma watanni 6 akan darussa 5 a sati. akwai abin banƙyama ko ta yaya.

Yi tunanin yin iyo 🏊, gina tsoka, gudu ta hanya, hawan dutse, ko ma hawan keke 🚲 idan da gaske kuke so!

Kuna buƙatar wahayi don aikin motsa jiki na tsoka? Pierre Miklich yana raba ɗaya daga cikin takaddun aikin sa tare da mu.

Hakanan kuna iya dogaro da masu kera kayan aikin GPS ko wayoyin hannu don taimaka muku tsara ayyukanku: Kocin Garmin, Runtastic ko Bryton Active da ƙari mai yawa.

Idan muka cuci kanmu sa’ad da muke shiri fa?

Oh ... yana ciwo a jiki, amma haka ma girman kai. 🚑

Lokacin fushi da takaici na baya, jinkirta jadawalin gasar ku. A cikin waɗannan lokutan shakku da rashin jin daɗi waɗanda ke kwace muku wasannin da kuka fi so, gwada yin tunani game da farfadowar ku:

• Wadanne motsa jiki zan yi don hana ɓarna tsoka?
• ta yaya zan iya aiki da numfashina duk da rauni?
• wadanne kayan aiki zasu iya taimaka min?

Yi haƙuri kuma ku natsu don guje wa raunin da ya wuce kima daga murmurewa da sauri. Ko da kuwa girman raunin da ya faru, jiki yana buƙatar lokaci don murmurewa.

Kuna so ku kalubalanci shi? Babu matsala, wasa da alfadara. Amma jikinka koyaushe zai kasance yana da kalmar ƙarshe!

Hanyoyi 5 don taƙaitawa

Don haka, a nan akwai shawarwari 5 daga Pierre Miklich don shirya kakar:

• rubuta burin ku kuma shirya akalla watanni 4 gaba
• toshe ayyukan motsa jiki kamar kowane taro, da kuma jadawalin hutu don kada ku yi nasara
• yi multisport
• shirin kungiyar tafiya
• sauraron ji da jikin ku

Kayan aiki don samarwa

Babu wani abu na musamman:

• GPS ko agogon da aka haɗa don gudanar da ayyukan wasanni yadda yakamata ta amfani da bayanin da aka bayar ta hanyar keɓaɓɓen gidan yanar gizo. (Ko da mafi kyau idan kana da cardio ko cadence na'urori masu auna sigina)
• minimalistic da ƙarin kayan aiki don ƙarfafa tsokoki: ƙarfin roba band, ball don physiotherapy (Diamita Kimanin cm 80).

Yi shiri don Le Roc d'Azur

Babu wani abu mafi kyau don kwatanta waɗannan shawarwari fiye da yin amfani da tsarin shirye-shiryen shirye-shiryen bikin hawan dutse mai ban mamaki na kakar.

Shirin motsa jiki don kammalawa

Shirin motsa jiki don ƙalubalanci kanku

Loan

Na gode:

• Pierre Miklich, kocin wasanni: Bayan shekaru 15 na tseren kekuna na dutsen XC, daga tseren yanki zuwa Coupe de Faransa, Pierre ya yanke shawarar sanya kwarewarsa da hanyoyinsa a hidimar wasu. Kusan shekaru 20 ya horar da, a cikin mutum ko kuma daga nesa, 'yan wasa da mutanen da ke da babban nauyi.
• Frederic Salomon don neman izinin buga shirye-shiryensa na shirya wa Cote d'Azur.
• Aurélien VIALATTE, Thomas MHEUX, Pauline BALLET don kyawawan hotuna 📸