How to prepare 24 hours before the marathon? How to recover after 24 hours?
Xiaokuo has something to say: A friend who prepared for the marathon came over. Do you know about the preparation for the game and the recovery after the game?
How to prepare 24 hours after the marathon?
Training domestic competitions is generally held at 7:30 in the morning. Therefore, on the previous morning, it is advisable to have an adaptive training of about 5 km near the starting point of the track. After preparing for the activity, the first two kilometers will be slower. After the first three kilometers, you can try to practice according to the match speed to check and clarify the body. Is the status optimal?
The body should be charred 24 hours before the competition to eat more pasta. Avoid eating when it is not easy to digest, such as grilled meat or large amounts of meat and high-fiber foods, which can be properly supplemented with fish. Especially dinner before the game should pay more attention.
Full warm-up before the game, warm-up time and level is proportional to (usually 15 to 30 minutes) the higher the level of warm-up time longer. Warm-up content includes the following:
Jogging: 5 to 15 minutes (time and pace according to individual level and weather conditions), the higher the level, the longer the time, the faster the pace; the shorter the hotter the time, the slower the pace (to avoid excessive physical exertion Influencing the game).
How to recover after 24 hours of the marathon?
Proper recovery after the game is crucial to the speed and quality of recovery
First, protein and carbonic drinks were added immediately after the energy supplements immediately after the game. You can use 1:4 ratio of their own, such as 100 grams of protein powder (about 20 grams of protein stored) + 80 grams of glucose powder + 1500 milliliters of water, drink within two hours.
Second, after the bathing contest, if the hotel is near the end, the first thing should be to quickly return to the hotel for cleaning. For example, hot and cold water baths. First wash with warm water, then alternately soak in hot and cold water (2 minutes alternately, 3 to 5 rounds; cold water 10 to 20 degrees; hot water 40 degrees). Hot and cold water bath is very helpful to the effect of fatigue elimination and function recovery, it is recommended that everyone use.
Third, the diet allows teammates (half horses) or family members to order easy digestible meals in advance and eat immediately after taking a bath.
Fourth, relax the first foam axis, after the stretching + massage (can go to a regular massage parlor) + the United States and the United States to sleep.
Reproduced from: Weihai Triathlon
- Classic sleek and comfortable Leather Sofa bed available in a variety of colors
- Upholstered in hand picked soft and durable leather in the best colors to match your decor
- This leather Sofa Bed has 2 arm rests, 1 back pillow and a seat cushion both filled with comfortable foam and hypoallergenic polyester fibers
- Minor assembly required. Perfect for lounging while watching your favorite show!
Leather Sofa Bed,Collapsible Sofa Bed,Sofa Recliner Leather,Sectional Sofa Bed
Kaifeng Lanwei Smart Home Co., Ltd , https://www.manualrecliner.com