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Tips For Backtoback Event



Recently aku tgk banyak organizer yg buat event dekat2. Nowadays event  dah mcm cendawan tumbuh, so banyak jugak lah runner yg berani nak mengambil risiko to do backtoback event. Anyway, sebelum korang decide nak buat backtoback especially untuk jarak yang bukan2, sila consider perkara2 dibawah.

1. Make sure kita tau capability diri kita. Jgn ikut2 orang. Separuh orang depa tau limit depa sebab depa mmg dah biasa buat. 
2. Make sure cukup training. Jgn amek risiko untuk buat keje giler dengan xcukup training. Org yang cukup training pon kadang2 kaput.
3. Plan.. plan and plan.. yes.. we know our body better. So plan for pre game, during game.. post game.. for backtoback event aku nak tekankan pasal post game. Recovery plan kne solid else kita xkan mampu nak sambung next event.
4. Do more backtoback training tuk kita biasakan badan dengan backtoback event. Try smua posibility in recovery plan. 
5. Avoid or minimumkan injury for each event. Aku xpasti orang lain but untuk aku, aku pegi not for compete. Finish the game in cut off with minimum injury dah cukup baik for each backtoback event. Kalau nak compete, make sure training plan betul2 solid. 

Untuk kisah aku sendiri, rasa kerje giler yg aku buat is last year which 4 event on 30 days. 2 ultra, 1 FM and 1 major hiking. Aku face issue on last event aku which is FM in PNM. Aku kaput dekat KM21 which due to not proper recover. So aku berehat almost few month due to this fizikal and mental injury. Pada yang xpernah buat, just keep in mind on RECOVERY process for each event. Antara yang kita boleh consider

1. Recover electrolyte dalam badan by taking Gatorade or air kelapa banyak skit before and after each game.
2. Recover garam by amek ORS dalam sepeket lepas each game.
3. Amek B Complex for daily supplement. This help to recover magnesium, potassium and sodium dalam badan. 
4. Boleh try amek madu, function sama macam B Complex.
5. Mandi ais lepas each game. 
6. Dapatkan tido yang cukup lepas each game. Sekurang2nya 9 jam.
7. Minum air masak banyak2 lepas each game.
8. Makan nasi lebih skit for proper recovery. Jangan xmakan.
9. Treat any blister asap. 
10. Consider pakai compression during and after game for control and fast recovery.
11. Aku sendiri amek electrolyte pill during the game, this really help for recovery and performance.
12. Take more protein immediate after the game for fast muscle recovery *thanks to abg Yim for this point.

So, better monitor condition badan lepas each game. Kalau rasa ada unsur2 sakit dan mental injury. Better DNS next game. Game can wait.

kuchalana

Only Those Who Risk Going Far Can Possibly Find Out How Far They Can Go

5 comments :

lina said...

Tips yang sangat bagus esp since ramai yg seriously considering doing back-to-back nowdays.

Thanks for sharing. :)

Yimster said...

Makan banyak protein for quick muscle recovery selepas saja event habis. Chocolate milk works for me to but base training mesti cukup. Else suffer the consequences of perhaps not finishing. My worst b2b was TMBT 100km and Craze ultra 100miles last year. Heart and mind must be strong to overcome such challenges.

Yimster said...

Makan banyak protein for quick muscle recovery selepas saja event habis. Chocolate milk works for me to but base training mesti cukup. Else suffer the consequences of perhaps not finishing. My worst b2b was TMBT 100km and Craze ultra 100miles last year. Heart and mind must be strong to overcome such challenges.

kuchalana said...

Lina... welcome..

Abe Yim.. Thanks for sharing bang.. yup.. lupa pasal protein tu.. ramai yg duk PM tanya mcm2.. so better dorang baca je kat sini.. hahahaha.. alamak.. saya buat tmbt100 and craze100 tahun ni.. hope everything goes find..

Khairul said...

Kenapa gambar tu macam K-Pop sangat? Hehe...
Thanks for the tips.