Thepa le Thuto ea Libeke tse 12 tsa Thupelo ea Libaesekele 100 Miles ka Letsatsi
Ntho ea bohlokoa ka ho fetisisa bophelong ba motlakase e mong le e mong o palame lekholo la lilemo, kapa lik'hilomithara tse 100 ka letsatsi le le leng. Ha u ntse u palame lik'hilomithara tse 100 ka letsatsi ho ka 'na ha utloahala eka ke ntho e feteletseng ho motho eo e seng cyclist, ho ke ke ha utloahala. Hoo e batlang e le motho leha e le ofe ea tsamaeang ka lifofane a ka qeta lilemo tse lekholo haeba a latela lenaneo le feletseng la koetliso.
Ho na le lintho tse 'maloa tseo u ka li nahanang e le hore u be le lekholo le se nang mathata.
Li akarelletsa:
- Thepa e nepahetseng
- Koetliso e nepahetseng
- Lijo tse nepahetseng
- Boikutlo bo nepahetseng
Thepa ea libaesekele bakeng sa lekholo la lilemo
Thepa e nepahetseng e bolela matšeliso. Bicycle ea hau e lokela ho u tšoanela hantle 'me e lokela ho tloaeleha. Haeba u sa netefatse, e-ba le setsebi sa baesekele sa sebakeng sa heno se fane ka tlhahlobo e loketseng. U se ke ua rera ho palama baesekele e ncha kapa e alimiloeng lekholong la pele la lilemo. Ak'u nahane ka ho ba le setšoantšo sa pele ho leeto, 'me u nke lisebelisoa tsa spare tire le patch, lithulusi, pompo le tsebo ea kamoo u ka li sebelisang kateng. Thepa e 'ngoe ea bohlokoa e kenyelletsa:
- Helmete e loketseng hantle
- Libotlolo tsa metsi le koaletsoeng
- Liaparo tsa libaesekele, ho akarelletsa lieta, lifupi, li-gloves le likoloi tsa pula
- Likhalase tsa mahlaseli
Moralo oa Koetliso oa Libaesekele Lilemong Tse Lekholo
Motheo oa koetliso ea hau e lokela ho ba koetliso ea mamello. Haeba o qala koetliso ea hau bonyane libeke tse 12 pele ho leeto, u tla ba le nako e lekaneng ea ho lokisetsa lekholo la lilemo. Haeba u se u palame lihora tse fetang 7 ka beke, u tla hloka nako e fokolang haholo ea ho itokisetsa.
Ha boholo ba marako a hao e tla ba hoo e ka bang 65% ea tekanyo ea pelo ea hau e kholo (MHR), eketsa matsatsi a mabeli a koetliso ea nako, moo u sutumetsang ka thata metsotso e 'maloa - ho fihlela ho 85% MHR. Lithaba ke tsela e ntle ea ho eketsa koetliso ea nako ho ea leeto la hau. 'Me u se ke ua lebala ho lumella letsatsi le le leng ka beke hore u hlaphoheloe. Mehlala ea kemiso ea koetliso e ka shebahala tjena:
- Moqebelong: ka hare ho lihora tse peli hora le metsotso e 30 ea boiteko bo thata
- Sontaha: ka hare ho lihora tse peli ho ea holimo (65% MHR)
- Mantaha: Phomola
- Labobeli: 1-1.5 hora le maralla
- Laboraro: Ho phomola kapa hora ea lihora tse peli habonolo
- Labobeli: lihora tse 1-1.5 ka koetliso ea nakoana
- Labohlano: Ho phomola hamonate kapa metsotso e 30 habonolo
Likeletso tse eketsehileng tsa ho koetlisa lekholo la lilemo
- Boloka boemo ba liphetoho tse 70 ho isa ho tse 90 ka motsotso
- Butle-butle eketsa mokoloko oa hau ha u ntse u atamela ho ea lekholong la lilemo, u eketseha ho feta 10% ka nako.
- Lokisetsa leeto la lik'hilomithara tse 50 kapa tse 60 bonyane libeke tse peli pele ho lekholo la lilemo
- Tlanya maeto a hau ka beke pele ho lekholo la lilemo. Nakong ea beke eo u ka ba ua fokotsa ho palame ha hao ho ea ho matsatsi a le mong kapa a mabeli ea sepakapaka se bonolo sa bohōle ba lik'hilomithara tse hlano. Hape, leka ho fumana boroko bo bongata.
Netefatsi bakeng sa li-100-Mile Bike Ride
Ha letsatsi la leeto le atamela, lijo e ba karolo ea bohlokoa lekholong la katleho. Matsatsi a seng makae pele ho leeto u lokela ho qala hydrating. Noa metsi khafetsa, khaola kapa u felise caffeine le joala, 'me u kenyetse lik'habohaedreite lijong tsa hau.
Ha u tsamaea ka letsatsi le le leng, ja lijo tsa hoseng tsa lijo tse phahameng tsa lik'habohaedreite 'me u noe metsi a mangata. Ha u tsamaea u noa pele u nyoriloe. Metsi kapa seno sa lipapali e lokela ho ba khetho ea hau ea pele. Ja lijo tse nang le lik'habohaedreite tse nang le lik'habohaedreite tse kang matla a majoe, li-bagels, litholoana kapa granola.
U se ke ua leka ntho e ncha ha u palama. U lokela ho ja lintho tseo u tsebang hore li lumellana le uena.
Boikutlo le Leano la Lilemo tsa Lilemo tsa Lilemo
Fokotsa lebelo la ho palama. Hona hase peiso, 'me haeba e le lekholong la pele la lilemo, sepheo ke ho qeta ka mokhoa o tsitsitseng. Mona ke litlhahiso tse ling tsa leeto le thabisang:
- Fetola boemo ba hau hangata. Tlosa letsoho la hao, ema holim'a sesepa, otlolla matsoho, mahetleng le molala, u phunye ka morao mme u otlolle. Qoba ho lula sebakeng se lelelele haholo.
- Etsa phomolo e khutšoanyane ho tloha ka baesekele. Tsela e hlophisitsoeng ea lekholo la lilemo e tla fana ka khaello ea metsi le lijo kamehla. Sebelisa monyetla oa nako ena ho tloha ka baesekele le ho tsosolosa libotlolo tsa hau tsa metsi , ho otloloha, le ho sebelisa ntlo ea ho jela. Boloka tsena li emise metsotso e 10 kapa ho feta kapa u ka 'na ua ipeha kotsing ea ho ba melala.
- Fumana motsoalle kapa ba babeli. Leeto le tla tsamaea ka potlako mme le ikutloe le le bonolo ka motsoalle kapa ba babeli. Hape, bapalami ba nang le tsebo ba ka sebelisa monyetla oa ho ngola le ho boloka matla a itseng moeeng.
Maikutlo ke ntho e 'ngoe le e' ngoe. Haeba u itokisitse hantle, ha ho na lintho tse ling tse lokelang ho etsoa ka letsatsi la ho palamela ho feta ho lula fatše le ho thabela botle (mme mohlomong u rera lilemo tsa hau tse latelang).