{"id":2033,"date":"2015-08-05T13:12:45","date_gmt":"2015-08-05T10:12:45","guid":{"rendered":"http:\/\/spomag-lv.localhost\/?p=2033"},"modified":"2015-08-05T23:23:27","modified_gmt":"2015-08-05T20:23:27","slug":"i-am-iron-man","status":"publish","type":"post","link":"https:\/\/sportland.lv\/magazine\/i-am-iron-man\/","title":{"rendered":"I am Ironman"},"content":{"rendered":"<p><strong><!--more-->J\u0101nov\u0113rt\u0113 savi sp\u0113ki<\/strong><\/p>\n<p>Par dzelzsv\u012bru var k\u013c\u016bt tie, kuri sp\u0113j nopeld\u0113t 3,8 kilometrus, ar divriteni veikt 180 kilometrus un noskriet maratonu. Tiem, kas nav gatavi tik iespaid\u012bgam p\u0101rbaud\u012bjumam, ir iesp\u0113ja start\u0113t ar\u012b 70,3 j\u016bd\u017eu <em>Ironman Half<\/em> distanc\u0113, kas ir divreiz \u012bs\u0101ka. Pasaul\u0113 lab\u0101kie triatlonisti<em> Ironman<\/em> distanci sp\u0113j pieveikt apm\u0113ram 8 stund\u0101s, bet neprofesion\u0101\u013ciem tas var pras\u012bt pat 16 stundas.<\/p>\n<p>Vispirms j\u0101atz\u012bm\u0113, ka izv\u0113loties<em> Ironman<\/em> treni\u0146a pl\u0101nu, katram censonim ar kritisku aci j\u0101nov\u0113rt\u0113 sava fizisk\u0101 sagatavot\u012bba.<a href=\"http:\/\/www.beginnertriathlete.com\/cms\/article-detail.asp?articleid=19\"> Izveidoti ar\u012b testi, kas liek n\u0101kamajam dzelzsv\u012bram padom\u0101t par savu \u0161\u0101 br\u012b\u017ea fizisko formu un gatav\u012bbu sacensties.<\/a> Varb\u016bt tie, kuri triatlona distanc\u0113 start\u0113ju\u0161i jau iepriek\u0161, sp\u0113j sagatavoties da\u017eu m\u0113ne\u0161u laik\u0101, ta\u010du p\u0101r\u0113jiem j\u0101r\u0113\u0137in\u0101s, ka gatavo\u0161an\u0101s \u0161\u0101da l\u012bme\u0146a sacens\u012bb\u0101m ir smags un ilgs darbs. Liela da\u013ca treni\u0146u pl\u0101nu paredz\u0113ta cilv\u0113kiem, kas jau tren\u0113jas 8 stundas ned\u0113\u013c\u0101, t\u0101p\u0113c kaisl\u012bgiem d\u012bv\u0101nu sild\u012bt\u0101jiem ieteicams vispirms s\u0101kt regul\u0101ri apmekl\u0113t sporta z\u0101li. Paies laiks, kam\u0113r \u0137ermenis pierad\u012bs pie <em>Dzelzsv\u012bra<\/em> slodzes, t\u0101p\u0113c j\u0101s\u0101k pamaz\u0101m. P\u0101r\u0101k ambicioza pieeja triatlona treni\u0146iem vai v\u0113lme pievar\u0113t lielus att\u0101lumus jau uzreiz var atst\u0101t organismu izsmeltu, bet \u0137ermeni \u2013 savainotu. T\u0101pat svar\u012bgi iev\u0113rot atp\u016btas dienas un pauzes starp vingrin\u0101jumiem treni\u0146u laik\u0101. Vair\u0101kiem pl\u0101niem, \u012bpa\u0161i tiem, kas sola sagatavot sacens\u012bb\u0101m vien 3 m\u0113ne\u0161u laik\u0101, ir uzlikta fizisk\u0101s sagatavot\u012bbas lati\u0146a, kas j\u0101p\u0101rvar, lai visp\u0101r s\u0101ktu tren\u0113ties. Piem\u0113ram, bez p\u0101r\u0101k liel\u0101m gr\u016bt\u012bb\u0101m j\u0101sp\u0113j braukt ar riteni vismaz 2 stundas un 30 min\u016btes, skriet vismaz stundu, k\u0101 ar\u012b nopeld\u0113t 400 metrus bez apst\u0101jas.<\/p>\n<p>Ies\u0101c\u0113ji parasti s\u0101k ar apm\u0113ram 7\u20138 treni\u0146a stund\u0101m ned\u0113\u013c\u0101, kas ar laiku var pieaugt l\u012bdz pat 18 stund\u0101m ned\u0113\u013c\u0101. Izv\u0113loties vienu no <a href=\"http:\/\/www.ironman.com\/triathlon\/news\/articles\/2013\/05\/six-months-to-ironman-a-basic-training-program.aspx#axzz3hvjilFjf\">6 m\u0113ne\u0161u garajiem treni\u0146a pl\u0101niem<\/a>, kas paredz jau diezgan labu fizisko formu, pirm\u0101 ned\u0113\u013ca izskat\u0101s \u0161\u0101di:<\/p>\n<p>\u2022 Pirmdiena \u2013 1 stundu j\u0101peld <br \/>\u2022 Otrdiena \u2013 1 stundu j\u0101brauc ar riteni<br \/>\u2022 Tre\u0161diena \u2013 atp\u016btas diena<br \/>\u2022 Ceturtdiena \u2013 1 stundu j\u0101skrien<br \/>\u2022 Piektdiena \u2013 1 stundu j\u0101peld<br \/>\u2022 Sestdiena \u2013 1 stundu j\u0101skrien<br \/>\u2022 Sv\u0113tdiena \u2013 2 l\u012bdz 3 stundas j\u0101brauc ar riteni<\/p>\n<p>Savuk\u0101rt m\u0113nesi pirms sacens\u012bb\u0101m treni\u0146i sasniedz kulmin\u0101ciju:<\/p>\n<p>\u2022 Pirmdiena \u2013 atp\u016btas diena<br \/>\u2022 Otrdiena \u2013 1,5 stundas j\u0101brauc ar riteni un 1 stundu j\u0101skrien<br \/>\u2022 Tre\u0161diena \u2013 4 km j\u0101peld<br \/>\u2022 Ceturtdiena \u2013 1 stundu j\u0101brauc ar riteni un 1,5 stundas j\u0101skrien<br \/>\u2022 Piektdiena \u2013 1 stundu j\u0101peld<br \/>\u2022 Sestdiena \u2013 4 stundas j\u0101brauc ar riteni<br \/>\u2022 Sv\u0113tdiena \u2013 30 min\u016btes j\u0101peld j\u016br\u0101 vai oke\u0101n\u0101, 1 stundu j\u0101brauc ar riteni un 1,5 stundas j\u0101skrien<\/p>\n<p><strong>Brokastis, brokastis un v\u0113lreiz brokastis<\/strong><\/p>\n<p>Fiziskajai sagatavot\u012bbai un iztur\u012bbai ir milz\u012bga noz\u012bme <em>Ironman<\/em> sagatavo\u0161an\u0101s proces\u0101, t\u0101d\u0113\u013c nedr\u012bkst aizmirst par piem\u0113rotu uzturu. Gatavojoties \u0161\u0101da l\u012bme\u0146a sacens\u012bb\u0101m, ir viegli iekrist azart\u0101 \u2013 tren\u0113ties ilg\u0101k, veikt distances \u0101tr\u0101k, iztur\u0113t vair\u0101k. \u0160aj\u0101 proces\u0101 daudzi saboj\u0101 savas attiec\u012bbas ar \u0113dienu, jo sapr\u0101t\u012bgi j\u0101sabalans\u0113 gan azarts, gan bailes pie\u0146emties svar\u0101 un zaud\u0113t sasniegtos rezult\u0101tus, gan noguruma rad\u012bta p\u0101r\u0113\u0161an\u0101s. J\u0101atceras, ka tren\u0113\u0161an\u0101s triatlonam prasa milz\u012bgu ener\u0123iju. Uztura eksperti iesaka piev\u0113rst p\u0113c iesp\u0113jas liel\u0101ku uzman\u012bbu tie\u0161i brokast\u012bm, jo t\u0101s nosaka, vai organismam pietiks sp\u0113ka visas dienas garum\u0101. Tren\u0113joties <em>Dzelzsv\u012bram<\/em>, ieteiktais brokastu apjoms ir 800 l\u012bdz pat 1000 kalorijas. Tie\u0161i uzturs bie\u017ei nosaka, vai topo\u0161ais <em>dzelzsv\u012brs<\/em> j\u016bt hronisku nogurumu vai gandar\u012bjumu un labsaj\u016btu par paveikto.<\/p>\n<p>Vair\u0101k par <em>Iron Man<\/em>: <a href=\"http:\/\/eu.ironman.com\">http:\/\/eu.ironman.com<\/a><br \/>Triatlona treni\u0146u pl\u0101ni un ieteikumi ies\u0101c\u0113jiem: <a href=\"http:\/\/www.beginnertriathlete.com\">http:\/\/www.beginnertriathlete.com<\/a><br \/>Vair\u0101k par triatlonu Latvij\u0101: <a href=\"http:\/\/www.triatlons.lv\">http:\/\/www.triatlons.lv<\/a><\/p>\n<p><em>Teksts: Nad\u012bna Elekse, Foto: Kelly Martin<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"","protected":false},"author":9,"featured_media":2034,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"categories":[28],"tags":[14],"class_list":["post-2033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-sports","tag-trenins"],"acf":[],"_links":{"self":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/2033","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/comments?post=2033"}],"version-history":[{"count":6,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/2033\/revisions"}],"predecessor-version":[{"id":2038,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/posts\/2033\/revisions\/2038"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media\/2034"}],"wp:attachment":[{"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/media?parent=2033"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/categories?post=2033"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/sportland.lv\/magazine\/wp-json\/wp\/v2\/tags?post=2033"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}