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Knaccmdamuauvln

CyuąecTsyeT HeCKOnbKO HacTMuHo nepece-
Karouąmxcn ČBFOBbIX gmcumnnmmcsnsaH-
HbIX c 6eroM no nepeceHeHHoñ ...
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m 3m' III Iglvąguyguolmv g: :
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TpeñnpaHHMHr

CKaüpaHHMHr M ropHbIü 6er HBIIFHOTCH
uacTbIo TpeMnpaHHMHra. 

` / Ž ^ HamnbIM 'rpeMnoBbIM 3a6er caM onpeae-
...
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i`. iiiIlplmlulpllułalgłllłanl': : Illllpllaluiłauw grm
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Iujuuujnru
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:  gm'

 

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m 7! : u

 

mm mar' Iunnlm.  :ir : always--

o hear:  ČWINIŠIŠ

  

SUKOIAI 'A I `

   
  

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II...
3KMnMpoBKa

HO CpaBHeHl/ ll-O C nflOCl-(l/ IM ČQFOM HO CTaAMOHy l/ ifll/ i LlJOCCe.  TpeMnpaH-
Hl/ IHI' ľlpELlbHB/ 'IHET F...
3KMnMpoBKa

TMnMuHbIM cnMcoK oönaarenbuoü aKMnMposKM Ann ropHoro ynbTpa-rpeüna: 

- KpoccoBKM , qnn 6era no nepeceueHHoM M...
3KMnMpoBKa

TMnMI-II-Šbiü cnMcoK oönaarenbuoñ 3KMnMpoBKM nnn ropHoro ynbrparpeñnainponon-
meHMe : 

- PioKaaK c nMTbesoñ c...
Tpaccb: 

Tpaccb:  s TpeMnpaHHMHre cMnbHo oTnMHamTcH OT KnaccMI-: ecKMx Tpacc accbanbTosblx
MapadJoHos M ynbTpaMapadmHos. ...
TpaccbI

Penbecb aHameHmToü 100-MmnbHo17I FOHHVI Ultra Trail du Mont Blanc

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HMTaHMe

nMTaHMe BBBMCMT OT ľlpOTFDKeHHOCTl/ I 3a6era. 

- TpeMnbI , ao 50 KM - nMTaHMe Mano Hem oTnMuaeTcn OT Mapacbot-Ic...
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ľlonro-rosua

TpeMnpaHHMI-Ir - 3TO 6onee KOMľmeKCHaFł AMCLLMFIHMHa.  He>+<enM nnocKMM 6er.  Tpeöyłoman pBSBMTMH
CľleLlManb...
ľlonro-rosua

HyHLue HOAFOTOBKOIŽ , HHR 6era B ropax FIBTIHQTCFI 69!' B FODBX,  HO HTO AeHaTb.  eCflVl Bbl HMBETG B [DBB-
...
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I1onroToBKa

Beroaan nonroToBKa (Henenbublü KMnoMe-
'rpam M 'r. n.) Me cMnBHo omMuaercsI or nonra-
TOBKM K TaKMM me ...
VI-IacTMe B Tpeñne M npoxomneI-me TpaCCbl

- ľIonroroBbTe aapaHee 'rpe6yeMyIo BKMHMpOBKy.  MHaHe Bac M0|'yT | '|p0CTO He n...
Tpei/ 'Inbl B PoccMM

TpeMnbI B PoccMM Mo>KHo DaBAEIIl/ ITb Ha HQCKOIIbI-(O KaTeropMM: 

- KopoTKMe (He Gonee 50 KM) paBHM...
Tpeñnbi B PoccMM

ľopHbIe ynbTpaTpeñnbI: 
- MHoroaTanHbiñ Trans Ural. 

- 100 KM 3a6er BoKpyr 3nb6pyca Elbrus
World Race (...
KaneHnapb önmKañuiMx 3a6eroB

 

20 Vlloľlñ Night white trail B oKpecTHocmx 42KM onblTHble öerynbi,  y KOTOPbIX aa
2015 Ca...
KaneHnapb önmKañumx 3a6eroB (nponomKeHMe)

4 mons Traíle8. 7/21 KM IllOČMTE/ THM,  KOTOPbIG xoTnT
2015 B oKpecTHocmx CaHKT...
PeKoMeHnauMM no 3a6eraM B PoccMM

VITaK,  peuJMnM nonpo6oBaTb Hp06EH<aTb TpeMn.  C Hero HaHaTB?  EcnM BaM l/ lHTepecHbl
MM...
PeKoMeHnauMM no 3a6eraM (EBpona)

EcnM BaLU Bb|60p 3apy6e>KHBIM TpeMn.  To MO>+(HO HaHaTB c FOpHb| X nonyMapadaoHos-Mapa-
...
TonoBbIe 'rpeMnbI MMpa

- Ultra Trail Du Mont Blanc.  BHaMeHMTbIM UTMB.100 Ml/ Iflb BoKpyr NloHönaHa no TeppMTopMM
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KoMy CTOI/ IT 6eraTb 'rpeMnbI

BceM I-(TO mo6MT 6er M npMpoAy!  KTo mo6MT ropBI,  BenMHonenHBIe BMAbI.  AąpeHanMH, 
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Trail-RUNNING от Игоря Владимирова
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Trail-RUNNING от Игоря Владимирова

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Trail-Running для начинающих:) Вчера на конференции Игорь Владимиров поделился своим опытом.

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Trail-RUNNING от Игоря Владимирова

  1. 1. w ` ' r `l . s: II» . .H ŠL, .'. ' x - 4. *fi : zi 'i}_. .: li, " _. .` V-E". '_I, in ž! Iul I* ` -- ' . ,JŽ`_, ': 'r'". ':'= gľí_""`“-í7.'áít-"`z'g . '~j; '.š'; `j'”. :E: ' Jw Ftrľľ-. A/r : LP za
  2. 2. Knaccmdamuauvln CyuąecTsyeT HeCKOnbKO HacTMuHo nepece- Karouąmxcn ČBFOBbIX gmcumnnmmcsnsaH- HbIX c 6eroM no nepeceHeHHoñ MecTHocTM v: B ropax. Kamna: : , ąvIcuvInnMHa vIMeeT csom oco6eHHocTvI. - TpeünpaHHMHr (trail running). - Cxaüpauuuur (sky running). - ľopHbIü 6er.
  3. 3. '. I|; I,II*'4I: |:r: .|: AIVAIILIHIIIIIVAIIFL lrągqjrenv* m 3m' III Iglvąguyguolmv g: : : min nm *Iumluz uma : « _Irumutąrz- ZIl, II= l=| =l-' . l| :vII: :I-. r=I= '-' : « : atm : pnuuuuuum : mirna v. "uglnlrs '. I=I“= .L mmm umlsl-{áuuonž : u * * Ignmgmu jgxui» I| _Ir= .I: I:InI: I*= , WTF; u . -IIl: ł=. I:I: ľ=, |: : - JUL? "nam Tllglqłliłlłlü" gnuuwm gnlgąu- Iuln v 'Q-Imuluunr: "Ih t: :» ugmprlg : mm . .uululu ľILIu. uu : L Iw : In n 1,5_ : nluuuln: :I-Ilmln _IFIII-IIE» : ł-: Inum : v: jmnulu. :Is: :I: íuuuu: "f/ o "r guma. : gm "nlnlľdm nnmgrj-unnguunñ _Ir-: hnlľüuni 'r'; «r= .I t sm. : - gttrr: m” "": v^ : q V - : .- ~ _ A ' n upmuumu na; A
  4. 4. TpeñnpaHHMHr CKaüpaHHMHr M ropHbIü 6er HBIIFHOTCH uacTbIo TpeMnpaHHMHra. ` / Ž ^ HamnbIM 'rpeMnoBbIM 3a6er caM onpeae- x nneT , qononHMTenbHbIe npaBMna: ' . . ľ . -5 -KonMI-Iecrso I'| yH| -(TOB l'| V|TBHl/ lHME| CCOp~ TMMeHT HHHMTKOBMEAbI. - CnMcKM Heo6xoAMMoM BKMHMpOBKM s 3asMcMMocTM OT AHMHbI , qMcTaHuMM M npeAnonaraeMbIx ycnosMM. , ClnMHu AMc-raHuMü pa3f| MHHbl - OT coBceM KopoTKMx , ao 330 KM c cyMMap- _ ` Hb| M Ha6o OM M c6pocoM 24 KM Ha Type . ; _ 4 . ' . FMraHTos Tor des Geants). g -s _. 7-; x-, ł v v KnaccMqaMKauMn ITRA: 4" 3x_ _ " ` - Trail- MeHee 42 KM " _ I _ j * . ` I' '- - Trail Ultra Medium (M) - 42-69 KM * / F Š ' . š _ . _ - Trail Ultra Long (L) - 70-99 km L); _ ~ ' - Trail Ultra XLong (XL) - 100+ KM
  5. 5. `. :,c= .IiIsr= .I: I:_InI: _I, r i`. iiiIlplmlulpllułalgłllłanl': : Illllpllaluiłauw grm uuu-igrani; :m u-, aruum illllçr ' uran- {iplillqplülnl guy-amm namnuuqalí; l'li'-, łtlujl: r=. lQuantum : m: 'Ilłilľlpłíln : ivanm Bl? ourzamsm 'Iaglmlnlallnvii _nrąpjplglulsłiloz nI~': IIIuli-s(II_: ł=. II', nemu; ~ ? III , _ _ . :GINIHVAL ñí-IIIW : III : |_Iv"r,1l= Jun-uuu 'A 1,5; 'Iiłľľ-“lnliláľíšľll -I9I= .a; s. : II-sram ŽLugnagi-. :Ioi . Jimu m' upluguuulľím
  6. 6. .: hIŽI_Ił= .I: |:I'a| :Ir Iujuuujnru uülllllh : II : rąuumi 'Igmgu : gm' -*| {U| 'Ir= Ir-. IiiIoIur^" [Hm-tu : míur ~ '_v vam*: hmm : mmium : mi: l' ur : ACH: imam-x v. u uu-'ąnuuv 'Into m : u : um nu 4,; :um ga. ~ m. uqgulamihvn. :Glu n. lummur nuuuuljalr. :Iul : urv 416121: m Igu II, II n» ammm : npr-wn u: "łľzlñlľlüł WII: : : ih ľlłilíiliillllb . nam . hxl : unim: ivan, : I-l. . ni młzlgnnunur HIQHQ-. .Iq-s** [uni-uuur-. nx round : Miura m_ : mi: .r 3.1.16 . ur enem: ml= 'I_IlI . - : mumi : :(= I:l: |uIv"'. n:I n' : AC : wn gr HC* Nm mmm ymnwm. Vlcł-'n-r-. lľłlloluulaitq [Hzągiinlzfłlil-nľ-ul? línmumulsľ : mint : uiąm : nlínugianvi : |'. :na: `IIIIIC mlľlg . - v. 1m' 'mngquiuíu : l: Slomu: 2 : um uu: III Noygnlr III*
  7. 7. m 7! : u mm mar' Iunnlm. :ir : always-- o hear: ČWINIŠIŠ SUKOIAI 'A I ` unim-u: 714. IIIIIVAIEIVAI; OII ľľlľ-II "puhn- III KOIIIMEILYA* amm Liłxľčľčľñ limI-(ąnuI-. I-Iunlľr 'JHMIIHIHr-_II mlhlgr-. ł ľllvpzuzunulsn » gurriuunnu ? š : um ~ qvnvmuralp- : Inlm : nm-manu m viñpxuinunvia Zim w I_um: 1 gui-“rjuua : Ja : um u : rana _omíunvu : im m y : :-_ Jam gum: a
  8. 8. 3KMnMpoBKa HO CpaBHeHl/ ll-O C nflOCl-(l/ IM ČQFOM HO CTaAMOHy l/ ifll/ i LlJOCCe. TpeMnpaH- Hl/ IHI' ľlpELlbHB/ 'IHET FOPBBLLO 60l`| bUJE TpeöOBaHl/ IIŽ H BI-(VIHMDOBI-(E. 3To oöycnosneHo TeM. HTo 3a6erM npoxoam no cnomHoMy penbecby - '-| aCTO nonaąaroTcn ocTpbIe KaMHM. K0pHM, dDOpCMDyłOTCH pyHbM M He- öonbLuMe peKM, Ha Tpaccax 6bIsaeT nea, M cHer. EcnM peHb MLLQT o ropHoM Tpeüne, TO cTapT Mo>KeT 6b| Tb Ha He6onbLuoM BbICOTQ, MHoma name Ha yposHe MOpH M npM TeMnepaType +30, a s TeI-Ie- HMM roHKM HpMLlETCH 3a6paTbCH Ha Bb| COTy 2,5-3 KM, me öyąeT oKono
  9. 9. 3KMnMpoBKa TMnMuHbIM cnMcoK oönaarenbuoü aKMnMposKM Ann ropHoro ynbTpa-rpeüna: - KpoccoBKM , qnn 6era no nepeceueHHoM MecTHocTM - ArpeccMsHbIM npoTeKTop a cuenneHMe c snamHbIM rpyHToM ' ľloaowsa , CLOFIOITHMTEHbHO yKpenneHa 9 3aUJ, I/ITa HOF HDI/ l HpbWKHaX HO l-(aMHFlM ' yKpeľlñeHHble Mb| Cb| 9 3aLLll/1Ta HaľlbLlEB HOI' B CHyHaE CľlOTbll-(aHl/ IFI 1 l.
  10. 10. 3KMnMpoBKa TMnMI-II-Šbiü cnMcoK oönaarenbuoñ 3KMnMpoBKM nnn ropHoro ynbrparpeñnainponon- meHMe : - PioKaaK c nMTbesoñ cMcTeMoü MnM dmnraMM - must-have nm moöoro ynsTpaTpeMna. ' CBVICTOK - eC/ 'IM C BaMM BO BpEMFł 3a6era HpOL/ IBOIJJ/ 'la 68,113, TO CBMCTOK | '|03BOI'| |/| T Bbl3BaTb | '|0MOUJ, b. LUaHc, HTo ero ycnbIuJaT, r0pa3n0 BblUJE, HeM KpMKM, na M MomeT He OCTaTbCH cMn Ha KpMK. - TepMoonenno - cneuManbHoe nerKoe onenno M3 MaTepMana, noxomero Ha dnonbry. B cnyHae Ka- KMx-To pesKMx noronHsIx aHoManMM I'| O3BOI1V| T BbD-KMTb no TeX nop, noKa Bac He cnacyT. - HenpoMoKaeMan KypTKa c KamouJoHoM - HanoöHblü (boHapMK (MHorna name 3anacHoM K HeMy! ) M CMEHHBIE 6aTapeMKM. Ha ČOHBLLIVIHCTBE ynbTpaTpeMnos HacTs 3a6era 6yneT npoxonMTs s TeMHOTe. - Heöonbluoü 3anac enbI. - XOTH Čbl 2-3 renn MnM BHGDFETMHGCKMX 6aToHHMKa. - Ha öonbuJMHcTse TpeMnos. HaHMHar-I c KaTeropMM LTaKme MoryT TpE6OBaTb LuanKy, nepI-IaTKM.
  11. 11. Tpaccb: Tpaccb: s TpeMnpaHHMHre cMnbHo oTnMHamTcH OT KnaccMI-: ecKMx Tpacc accbanbTosblx MapadJoHos M ynbTpaMapadmHos. - EonbuJMHcTso TpeMnos - ropHme M MMełOT FlpKo BbIpameHHbIM nepenan BbICOT. - HOCTOFIHHOQ l/ IBMGHQHME penbecba HOBBOIIHBT Msöemarb MoHoToHHocTM s pa6oTe onHMx M Tex me rpynn Mb| LL| Ll, . - HOBbIuJeHHbIe Tpe6oBaHMn K OGLLIEdDVIBVIHECI-(OMy passwrmo cnopTcMeHa, TaK KaK 6er/ xonb6a s ropy MnM c ropb: Tpe6yeT onpeneneHHblx CMITOBbIX KaHecTs M xo- pou. :ero pa3BMTV| Fł Mb| LUL| , nepenHeM nosepxHocTM 6e, E|, pa, ľlpeCCa, C|'ll/1Hb| ,T. e.MblLLleH- Hb| X rpynn, KOT0pb| e s nnocKoM 6ere He FIBIIFHOTCH KIHOI-IeBbIMM c ToHKM BpBHMFł no- cTMmeHMH pesynbTaTa. - uononHMTenbHyro TpynHocTb, noMMMo penbedaa, C03,L| ,ałOT, öonbume BbICOTbI no 3 KM, a Ha HGKOTOpbIX ynsTpaTpeMnax M no 4,5 KM. - HeposHocTM ľlOKpbITMFI M npennTcTsMn. BemaTb npMxonMTcH no KaMHHM, KOpHFIM, MHorna TaK, HTo c onHoM CTO|30Hb| BepTMHaHbHaH cTeHa, a c npyroM o6pb: s s npo- HaCTb, TaK HTo npMcyTcTsyeT 3neMeHT 3KcTpMMa
  12. 12. TpaccbI Penbecb aHameHmToü 100-MmnbHo17I FOHHVI Ultra Trail du Mont Blanc F usage: : Š š. . Š? a 23.3 .8 E. .. Š? T : Ms m5. <3: G. .. samca K, ua. 8m . .saša Š Š. am. .. . .[533 . s E. .. smo. . T UBS . z 5.38.. . , : i: . umxsaooa X TI #23 . H Š. . 5m? x . l, 552.5 . B 5.23.. Fltñaomo. 22.32.: .. . , .I 1.18.. . .8 . ... ..m8.__ »nam Š ran: ... oo_ še. 8 Taam. .. / VI , šŠm o. . Š. . 38.. #so ms. .. 8 : ...85: . g #tem . .mim S š. 68.. W“w9._= i<oC d Š. Š? 1.`|8. 939.. N. :imam: 4/11 _ámaczszumá 8 Š. Bum. . r . mnoga m. . Š. . sa. . Til 585%. : 8.335: / « . .T , wímammcmama m. Š. Š? / u . m 05%. .. G Š. ša. . V “BŠ B. . . Sam Š x. .. mim. . human m. Š. sam. . . ..iS-mošöñbam um : aaa: ,Iltnu 088352 w_ . ... ..52 @Ilwšromáz n: Š. m5.. KMŠ. Z Š. 3m. . lastim« +683. m : ...55: Fuga: : o Š. . Š?
  13. 13. HMTaHMe nMTaHMe BBBMCMT OT ľlpOTFDKeHHOCTl/ I 3a6era. - TpeMnbI , ao 50 KM - nMTaHMe Mano Hem oTnMuaeTcn OT Mapacbot-Ickoro. - VnbTpaTpeMnbI - "Ha HaCTMHHOM caMoo6ecneHeHMM". BpeMH HaxomąeHMn Memay l'lyHKTaMM HVITEHMH , apcTaToI-II-Io ČOIIbLUOE M cnopTcMeH , LIOIDKEH HecTM c co6oM aanac mMąKocTM, KOTO bIM OH HOHOHHFIQT Ha HyHKTaX HMTaHMH. a Taxme KEKO- e-To nMTaHMe (renM. ČBTOHHMKM M T. ,u, . . Ha HEKOTODbIX TpeMnax, HanpMMep MDS, Boo6uJ, e Bce nMTaHMe Haao HecTM Ha ce6e, a opraHMaaTopbn OČECHEHMBEłOT TOTIbKO sony. Hem KOPMHT Ha nyHKTax nMTaI-IMn? 5aHaHbl. aľlenbcl/ lHbl, LUOKOHBA, HMHCbI, Bblneuka, Cblpbl. Konöacbl. Ha KpyľlHblX HyHKTaX nMTa- HMFI roTosnT ropnuee - Cyľlbl. nacTa M na. . HaľMTKM - Boga. COKM, Kona. MBOTOHMKM. öeaanxo- FOHbHOE nMBo. A Ha Type I`MraHToB Ha KpyHHblX HyHKTaX nMTaHMH/ omblxa M0)+<H0 BblľlMTb BMHa, HTOČbI yCHyTb | '|O6b| CTpee. PeuoMeI-IAye-rcn B nepaoñ nonoBMHe 3a6era nMTa-rbcn öonbLue I-IaTypanbI-Ioü nMmeü Ha ľIyHKTaX nMTaI-IMn. IIMLLIb HeMHoro paaöaannn ee rennMM.
  14. 14. 47x. ,
  15. 15. ľlonro-rosua TpeMnpaHHMI-Ir - 3TO 6onee KOMľmeKCHaFł AMCLLMFIHMHa. He>+<enM nnocKMM 6er. Tpeöyłoman pBSBMTMH CľleLlManbHblx HaBblKOB M MbILUQHHbIX KaHeCTB. KOTOpbIQ B nnocKoM 6ere He BOCTpe6OBaHbl. o VMeHMe paBHoMepHo M 6blCTp0 VIATVI B KpyTbIe FOpKM. |'| pM 3TOM yMeno FIOHbBOBBTbCFI nanKaMM MnM | '|OMOI'aTb ce6e pyKaMM, yľlMpaHCb MMM B öenpa M noMoran TeM CaMblM HoraM. Tpe6yeT xopouJo paCTFłHyTblX MKpOHOH-(Hblx MbILUU, M axMnna, FIOCKOIIbKy HepauMoHanbHo npM xoaböe CTaBMTb Hory Ha HOCOK. nMLuHMM pas neperpyman MKpbI - ny-IuJe CTaBMTb Ha BCłO CTyFIHłO. HpM 3TOM TonKaTbcn 6e, ąpoM M nroAMHHoM MbIuJLLeM. a STO BHBHMT Hy>KHO xopouJee pa3BMTMe 3TMx rpynn MbILULL. o VMeHMe öemarb no cnomHoMy penbetby. T. e. KOHueHTpMpOBaTb BHMMaHMe Ha Tpone. l`| pMI4eM He Ha TOM, l-ITO non. HoraMM. a Ha TOHKG HGCKOHbI-(O MeTpoB BnepeaM. Mosr , CLOIDł-(QH 3apaHee HDOCHMTbIBBTb. Kyaa M KaK CTaBMTb HorM M KaKMe TpyaHocTM >+<, ayT. o VMeHMe öemarb BHM3 c ľOpKM. TaKme Tpe6yeT ycMneHHoM KoHueHTpauMM M KpOMQ Toro. cosaaeT ČOIIbLUyłO yaapHyło Harpysxy. KOTOpaH Mo>+<eT 6blTb KOMHEHCMDOBBHB B OCHOBHOM 3a CHET pa60Tb| MblLULL nepeaHeM noBepxHocTM öeapa. - VMeHMe BbIHOCVITb paauble noroAHbIe ycnoBMn - mapy, xonop. . MHorouacoBoM Bom/ na, FpFBb M m1 VMeHMe 'repnerb HQAOCTBTOK cHa Ha cBepxanMHHbIx ynbTpa , lJMCTaHul/ IRX.
  16. 16. ľlonro-rosua HyHLue HOAFOTOBKOIŽ , HHR 6era B ropax FIBTIHQTCFI 69!' B FODBX, HO HTO AeHaTb. eCflVl Bbl HMBETG B [DBB- HMHHOVI MECTHOCTM? - Xonböa M 6er no necTHMue BBepx. MOH-(HO c p+oI<3ar<oM-yTn>+<e/1MTeneM - HaMTM xonM c Ha6opoM xoTn 6m 25-30 M M 6onbuJMM rpaAycoM yKnoHa M öeraTb-xonMTb no HeMy BBepx-BHM3 öonbmoe KO/ 'IW-IECTBO pas. - llenaTb cneuManbHbIe @Mawłeckue ynpamHeHMn: Bbmaabl, npMceaaHMn. BblXO/ lbl Ha CKaMbłO. npbImKM Bnepea M3 nonomeHMn nonynpMceAa (Tax Hasbuaaeman «nnryLu+<a») M TA. - EGFBTb no CMIIbHO nepeceHeHHoü MecTHocTM. He 60mm 6e>+<aTb no pa36MToM MaLuMHaMM rpyHTo- BOM , ąopore nymaM, FpHBM. 3a6eraTb B uenMHy Ha l'l0I1F| X,B necax. VHacTBoBaTb B poreMHax (pa3Ho- BMaHocTb OpMeHTMpOBaHl/ IH) M copeBHoBaHMnx TMna MOCKOBCKOFO MapLu Bpocka. - 06Fł3aTe/1bH0 yxpennmb Mblluubl Kopnyca: ynpamHeHMH Ha TyDHMKQOU-KVIMBHMR. pa3l1V| HHb| e KOM- nneKcbI ynpamHeHMM Ha npecc. CTaTMKa(«F1f1aHKa», «CTy/1b*-| MK» M TA. ) - Paöorarb c meneaom. CTaHAapTHaH 6a3oBan TpoMKa - >+<MM nema. HpMCEAbI M CTaHOBaFł Tnra - yKpennHeT CBHBKM M cny>+<MT Ann npocbMnaKTMKM TpaBM.
  17. 17. x I1onroToBKa Beroaan nonroToBKa (Henenbublü KMnoMe- 'rpam M 'r. n.) Me cMnBHo omMuaercsI or nonra- TOBKM K TaKMM me nMcraHuMnM nnocKoro 6era. K nMcTaHLLMnM no 100 KM no ropaM MomHo roTo- BMTcn name no nporpaMMaM nonroToBKM K OGbIHHbIM nnocKMM MapaqmHaM, fWIuJb noöasnnn Tyna ynpamHeHMn M3 npenblnyuąero cnaüna. PeKoMeHnyeTcn cnenaTb 1-2 nnMTenbHBIx 6-10 HaCOBbIe Kpocc-naxona aa 8 M S Henenb na cTapra. Kpocc-noxon 3TO coHeTaHMe 6era M xonbñbl. HpM 3TOM Xonböa nomKHa 65m, TaKan, HTo6bI 6er nocne Hee Kaaancn oTnbIxoM! B npo- ueHTHoM oTHoLueHMM - OT 50/50 no 70/30 s nonbay 6era. HepenoBaHMe xonbñbn M 6era npM 3TOM npoMasonbHoe, spone ynbTpa-qaapT/ Ieka. VnMBnnMTe opraHM3M. EcnM nnaHMpyeTcn McnonbsosaHMe TpeKKMHro- aux nanoK. To cToMT Bce TpeHMpoBKM no xonMaM nenaTb c HMMM, a 'raKme nepMonMHecKM 6paTb c coñoñ Ha npo6e>+<KM M npoCTo 6e>KaTb c HMMM B pyKax. HOCKOHbKy Ha ynbTpaTpeMnax rapaHTMpoBaHHo npMneTcn MHoro MnTM. TO TaK>Ke MomHo paa s Henemo BKmoHaTb rpeHMpasKy XOAbČBI, npoxo- na MaKCMManbHD Gucrpo no 8-10 KM.
  18. 18. VI-IacTMe B Tpeñne M npoxomneI-me TpaCCbl - ľIonroroBbTe aapaHee 'rpe6yeMyIo BKMHMpOBKy. MHaHe Bac M0|'yT | '|p0CTO He nonycTMTb no 3a6era. 3KMnMpoBKa FIDOBEpFłETCH no cnMcKy nepen BBInaHeM cTapToBoro naKeTa. - May-mre Tpaccy. Xom 6b| no daoTorpaqnMnM M BMneo c 3a6eroB FIDOUJHbIX neT. l`| onpo6yMTe FIOHHTb o6BIHHBIe no- ronHBIe yCHOBMFI M FIOKpbITl/ Ie - HacKonBKo oHo TeXHl/ IHECKM cnomHoe. Mo>KHo nonpo6oBaTB HaMTM OTHGTbI yHacTHM- KoB | '|p0L1J/1blX neT. - Hponymaüte nnaH nMTaHMsI. Llnn 3T0|'0 M3yHMTe accopTMMeHT. KoTopbIM 6yneT npennaraTbcn Ha nyHKTax nMTa- HMH M peLuMTe. HTo xoTMTe B3FłTb c co6oM M3 cBoero npMBbIHHoro. Bce HTo 6epeTe, no/1>KHo ČbITb onpo6oBaHo Ha Tpe- HMpoBKax, B MapacboHax, B Kpocc-noxonax M T. n. - EcnM 3T0 BaLu nepamü ynB-rparpeün, TO Bcerna CTaBbTe aanauy npocTo cpMHMLuMpoBaTB M ľlOnyHMTb ynoBonBcTBMe OT CODEBHOBBHMH. OT HynecHBIx BMnoB. KOTODbIE öyny-r TaM. - ľloMHMTe, HTo Ha Ka>+<noM KoHTponbHoM nyHKTe eCTb onpeneneHHbIñ nMMMT BpeMeHM, 3a KoTopBIM Bbl 06H3aHb| ycneTB npoMTM 3TOT nyHKT. He ycneeT - CHMMyT. TaK>+<e eCTb o6LuMM nMMMT BpeMeHM Ha npoxomneHMe BceM Tpaccbn. - nepmMTe «yfIIEBOAHbIE Sam» IIOIIHbIMM, HOCKOHbKy B Cl10>KHb| X yC/ IOBMFIX rop (paspnmeHHbuñ Bosnyx, xonon M T. A)I'MI'IOFI1VIKEMMFI MmKeT HaCTMFHyTb nocTaToHHo 6bIcTpo, a sTo 60/1bLUMe LuaHCbl He cbMHMuJMpoBa-rb. HaHMHaFł c 10-15 KM. nononHHMTe «rpy6yro nMuąy» Ha nyHKTa>< HMTBHMH cBoMMM rennMm/ aHepreTMHecKMMM 6aToHHMKaMM. Ko- Ka-Kony MnM npyroM BHepreTMHeCKMM HanMToK nyHuJe cpa3y MMeTb c co6oM M FMTb HEČOHbLUMMM nopuMnMM B 2-3 rnoTKa HOHTM co cTapTa, nono/ msn aanac Ha ľlľl. - He öoürecb o-rnmxarb Ha ľlľl, a TaK>Ke He 6erMTe cpa3y nocne Hľl. [Laüne ene HeMHoro yCBOMTbCH. - EcnM coBceM rumeno - He cnaaaürecb! l/ hnMTe MoTMBanMro B HGM yronHo: BcnoMMHaMTe cBoM TpeHMpoBKM, ny- MaMTe o TOM, CKOI1b| ><0 y>+<e npo6e>+<anM M KaK o6MnHo 6yneT coMTM. BcnoMMHaMTe 6J1M3KMX BaM moneM, KOTODbIE ne- pe>+<MBaroT 3a Bac, npocTo cHMTaMTe UJaFl/ I, HaKoHeu! 3aMMMTe Mo3r HeM-To, oTBneKMTe ero OT cTpanaHMM.
  19. 19. Tpei/ 'Inbl B PoccMM TpeMnbI B PoccMM Mo>KHo DaBAEIIl/ ITb Ha HQCKOIIbI-(O KaTeropMM: - KopoTKMe (He Gonee 50 KM) paBHMHHbIe Tpeünbi eBponeücKoü HacTM PoccMM no Vpana. HOHBMHMCb HenaBHo M MHorMe npoBonnTcn B nepBBIM pas B 3TOM rony. CeBepo-3ananHbIM perMoH, CaHKT-HeTep6ypr - White Night Trail - Trail-8 MocKoBcKMM perMoH: - CEpMFI TpeMnoB, npoBonMMbIx Kny6oM River Trail (>Kene3HbIM nec, TnmenBIM rpyHT M T. n.) B FlonMocKoBBe - MocKoBcKMM TpeMn - 2015 -VnbTpaTpeünbI eBponeücKoü HacTM PoccMM no Vpana 3I1bTOH VnbTpa Tpeün -100 KM BoKpyr o3epa 3I1bTOH B BonrorpancKoM o6nacTM B Mae Golden Ring Ultra Trail - 100 KM B Cy3nane. ,HaeT 1 KBanMdJMKaLąMoHHbIM 6ann nm= I yHa- CTMFI B Ultra Trail du Mont Blanc
  20. 20. Tpeñnbi B PoccMM ľopHbIe ynbTpaTpeñnbI: - MHoroaTanHbiñ Trans Ural. - 100 KM 3a6er BoKpyr 3nb6pyca Elbrus World Race (cyMMapHbIM Ha6op oKono 5 KM M MaKCVlManbHaH BbICOTB Ha Tpacce 3700). - MeponpMnTMn, KOTOpbIE npoBonnTcn non arMnoñ PoccMMcKoM AccouMauMM CKaMpaHHMHra: pa3nMHHBIe BbICOTHbIQ roHKM, "BepTMKa/ Tbubie" KMITOMETpbI. CKOpOCTHbIE 3a6erM Ha 3nB6pyc M | '|MK lieHMHa. - lTereHnapHbIM ropHbIM MapacboH KoHmaK Ha Vpane
  21. 21. KaneHnapb önmKañuiMx 3a6eroB 20 Vlloľlñ Night white trail B oKpecTHocmx 42KM onblTHble öerynbi, y KOTOPbIX aa 2015 CaHKTvľleTepöypra nneHaMM eCTb XOTH 6m 1~2 nnocKMx nwtraiLru MapazboHa 2 aerycTa Golden Ring Ultra 10/30/50/100 KM HauMHaiomMeM OnblTHble 6eryHbi 2015 Cyananb wwwgoldenultraru 2 aBrycTa Elbrus World Race 30/42/100 KM onblTHble öeľyHbl. 2015 KaBKa3, 3nb6pyc NB: B CBHBM c BbIcoKoü CIlO>ł<HOCTb| O 1O0KM 3a6er paspeuiaercn öemaTb TonbKo KoMaHnaMM OT 2 M 6onee HenoBeK. Tpe6yeTaKKnMMaTM3auMM. 6 aBrycTa Sky Run Fest TpexaTanHbiñ 3a6er. OľlblTl-łble öeľyHbl 2015 KpGCHOHDCK 3TanbI oT 15 no 30 KM c o6u. I,MM Ha6opoM BbICOTbI ” 2000 M.
  22. 22. KaneHnapb önmKañumx 3a6eroB (nponomKeHMe) 4 mons Traíle8. 7/21 KM IllOČMTE/ THM, KOTOPbIG xoTnT 2015 B oKpecTHocmx CaHKT- nonyuMTb HauanbHbIñ OľlblT B lleTepöypra TpeünpaHHMHre wNw. traí| -8.ru MocKoBcKMM Tpeñn 2015 10/20/30 KM HauMHaiouąMe M oľlblTHble öeľyHbl B CopoHaHbI, MocKoBcKMñ perMoH Ha6op BblCOTbl ~ 330 3aBMcMMocTM oTnMcTaHuMM. www. mtrunning. ru M Ha Kpyr. 4 mons ľopHbIñ Mapad>oH «KoH>KaK» oľlblTHble 6eryHbI 2015 Ypan marafonkrasnoturinskorg 15-19 Mio/ IH TpaHc-Ypan 160 KM c cyMMapHblM onblTHble öeryHbi c xopomeñ 2015 Ypan Ha6opoM BblCOTbl ynbTpa M ropHoM nonroToBKoñ. www. transura| »run. com 4000 M
  23. 23. PeKoMeHnauMM no 3a6eraM B PoccMM VITaK, peuJMnM nonpo6oBaTb Hp06EH<aTb TpeMn. C Hero HaHaTB? EcnM BaM l/ lHTepecHbl MMeHHo FOpbL a He nnocKMe TpeMnBI, To B PoccMM Tome Mo>KHo HaHaTB 6eraTB. - Hy6oK no ropHoMy 6ery. CnopT6a3a V3Koe (MocKBa). l`| poBonMTcH B HaHane Man M HaHane HOHČDH. HnaccMHecKMM ropHbIM 6er. ,UMCTaHLlMFl 12 KM c Ha6opoM oKorIo 900 MeTpoB no OHEHb KpyTblM ropHonbImHbIM cKnoHaM M coBceM He60l`| bLUOMy Kpyry -1 KM. - MocKoBcKMü Tpeün (ľlonMocKoBbe) B HaHane VIłOITFl. - , lJ. McTaHI. I.Mn-cnyTHMK Elbrus World Race (KaBKaB) B HaHane aBrycTa. - Sky Run Fest (KpacHoHpcK) B HaHane aBrycTa - npoBonMTcH B | '|OTpF| Cal0LLI. e HpaCl/ IBBIX MecTax B npMponHoM 3anoBenHMKe. 3Taľlbl Heöonbmoü , ElnMTe/ TBHOCTM M HeöoflbLLll/ le Haöopbi, a TaK>+<e u. I.anHu. iMe lll/ lMl/ lTbl BpeMeHM , Eleľlał-OT ero nocTynHBIM , EL/ 'IFI 6eryHoB c He- 60ľ| bL| JMM OFIBITOM. KynBToBbIü ropHbIñ MapacboH «KoH>KaK» (Vpan) B HaHane Mio/ m.
  24. 24. PeKoMeHnauMM no 3a6eraM (EBpona) EcnM BaLU Bb|60p 3apy6e>KHBIM TpeMn. To MO>+(HO HaHaTB c FOpHb| X nonyMapadaoHos-Mapa- qaoHoe. - Napf (IJJBeüuapMn) - MapacboH M | '|Ol1yMapad)OH-C| '|yTHMK - The Mountainman (LUBeüuapMn) - oT nonyMapaqaoHa no ynbTpa - Limone Extreme Skyrace(lI1TanMn)- 23 KM c ñoTpFlCalOLul/ IMM BMnaMM, no ropaM pHnoM c o3epoM Fapna - 3a6er-cnyTHMK Eiger Ultra Trail (UJBeüLLapMFI) - 16 KM EcnM Bbl cMoTpMTe B cTopoHy ynBTpa, To HaHHMTe c «KopoTKMx ynBTpa», no 70 KM. - lrontrail (LLIBeüuapMn) - 45 KM - Eiger Ultra Trail (LlJBeMuapMn) - 50 KM - lstria (XopBaTMn) - 65 KM
  25. 25. TonoBbIe 'rpeMnbI MMpa - Ultra Trail Du Mont Blanc. BHaMeHMTbIM UTMB.100 Ml/ Iflb BoKpyr NloHönaHa no TeppMTopMM GJpaHuMM. MTanMM M LIJBeMuapMM. CTapT M qaMHMuJ B LLIaMOHM. OAMH M3 cTapeMuJMx TpeMnoB EBpoľlbl. HeodJMuManbHbIM HM no TpeMnpaHHMHry. ,Elm HOHBABHMH Tyna HBAO HaöpaTb l-(Balwl- qnMxauMoHHbne OHKM Ha ApyrMx TpeMnax M npoMTM mepeöbesxy. - Western States 100 miles. C| JJA.0,L1MH M3 cTapeMuJMx aMepMHaHCKMX TpeMnoB. - Hardrock10O miles. CUJA. ľlomanyü, caMbIM cno>+<HbIM1O0-MMnbHMK B MMpe. OrpoMHbIM cyM- MapHbIM Ha6op BbICOTbI. BČCOHłOTHbIE BbICOTb| A0 4200 M, OHEHb CI10>KEH TexHMqecKM. - Marathon des Sables. MDS. MapoKKo. Ee3 l`| peyBenMHeHMFł aAcKMM 3a6er no Caxape s 5 co- peBHosaTenbHbIx aTanoa. VI-IacTHMKM acro egy M BKI/ IHMpOBKy HecyT Ha ce6e - Ha ľlyHKTaX nM- TaHMH nonyI-IaroT T0l1bKO BO/ ly. l - Tour des Geants. 330 KM c cyMMapHblM Ha6opoM 24. MTB/ MH. 3.33 - KoMMeHTapMM ManMuJHM. CI-IMTaeTcn CaMblM cnomI-IbIM B MMpe . {~*_"'~ copeBHoBaHMeM Ha BbIHOCIIMBOCTb. oUALImraG RACE 2016
  26. 26. KoMy CTOI/ IT 6eraTb 'rpeMnbI BceM I-(TO mo6MT 6er M npMpoAy! KTo mo6MT ropBI, BenMHonenHBIe BMAbI. AąpeHanMH, 3HcTpMM! KaI-(VIX-TO npoTMBonoHa3aHMM no BAODOBbI-O, no cpaBHeHMro c OGBIHHBIM 6eroM HeT. ľlpM BTOM BamHo | 'IOHMMaTb, I-ITo TpeMnpaHHMHr 3To He nerkan TypMcTMHecKaB nporynHa B ropax MnM He 6er no acqJanBTy B TennMI-IHBIX yCTIOBI/ IFIX: Ha Tpacce ynBTpa- TpeMna Bac MoryT noamMąaTb M xonop, M mapa, M MHO- roI-IacoBBIe nomnM. rpnab no l-(OIIEHO M CI-(OIIbBI-(Me KaMHM, Ho ecnM B Bac >+<MBeT , ąyx npMHmoHeHMM M Bbl He 6oMTecB TpyAHocTeM, ecnM Bbl noaroToBneHBI dJVIBI/ IHE- CHM, oönaaaeTe He TOTIbKO 6eroBbIMM. Ho M xopou. IMMM o6LuecbM3MHecHMMM , qaHHBIMM M cTanbHoM BoneM, TO TpeMn mner Bac. EeraMTe 'rpeMnBI, ,ąpy3bnl
  27. 27. 06 aBTope - EEFyH-IHOČMTEIIb. MapacpoHeu. , TpeM- npaHHep. CDMHMLuep 6onee10 TpeMnoB B PoccMM M aa py6e>+<oM. - TpeHep no TpeMnpaHHMry B Moscow Trailrunning Club. - 0praHM3aTop TpeMnoBbIx 3a6eroB. 3neHTpoHHBIM aąpec: igorfork@gmail. com VBMAVIMCH Ha aaöerax!

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