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100公里越野赛跑前的两周时光

本周大连100KM就要举行了,2周后国内最著名的100KM越野赛北京TNF100也会鸣枪。比赛的日期越来越近,无论是多次参加过100KM比赛的老兵,还是首次参加的新手心中都会无比激动。因为这对身体和精神都将是一次严酷的考验,但是终点的梦想鼓舞着你参与这项少有人能完成的赛事,激励着你数月,数年的训练。在离比赛还有2周的时候应该做些什么呢?

14-3-18-trail

A.逐渐减少训练量。让前期超量训练的身体得到修复,同时体重的轻微增加也是糖原储存建立的过程。更有利于比赛中的能量供给。同时能够避免赛前伤病发生。

B.调整作息和饮食。大部分赛事在早上6-8点开跑,甚至会早到4点。这意味着需要在1,2点的时候就要起床并且开始赛前的早餐。而这和习惯的日常生活相去太远??梢灾鸾サ牡髡约旱纳镏?,习惯在晚上10点甚至更早入睡,这样能保证充分的休息,也避免赛前迟迟不能入睡带来的焦虑。饮食以摄入碳水为主,可适量其他能量饮料。

C.整合比赛经验。在网上多阅读前人的比赛经验,多关注赛中出现的问题和解决方案。在100KM比赛中风险时时存在,问题发生的概率越小,出现的时间段越晚就越可能顺利完成比赛。通过前人的经验结合自身情况进行比赛装备,战术的规划。

D.准备装备。在训练中反复测试比赛中使用的衣物,鞋子,装备和补给。及早发现问题,不要带有问题的装备进行比赛,因为漫长的距离会导致问题上百倍的放大,让你痛苦不堪。长距离比赛会暴露各类身体问题,常见的就是肠胃问题和抽筋,所以找到最适合自己的能量,电解质和维生素的补充品尤为重要。每个人的身体状态不同,因此他人的经验无法照搬,只有自己测试过才知道什么是最适合自己的装备。

E.研究赛道情况。越野赛由于路况问题无法像公路跑一样准确估算配速和完赛时间。因此对赛道情况,海拔分布的了解对体能分配尤其重要。以下的数据可供参考,海拔爬升100M的强度约等于公路跑1km。因此如果一个赛段距离为8KM,海拔爬升300M。则可按照8+3=11KM公路跑的时间来估算时间和分配体能。但由于每个人的爬坡能力不同,此时间仅供参考。而比赛配速一般比全马配速慢90-120S/KM。

F.安排好工作和生活。一次100KM的比赛是一个复杂的管理项目。规划好你参赛前的工作和生活。减少出差和应酬,安排好参赛前后几天的家务。避免一些突发事件影响你。使你无法以最好的状态站在赛道上。参加超级越野赛是因为我们热爱生活,不是为了逃避和对抗生活。

G.做好突发状况预案。出发前检查头灯电量是否充足,手机是否工作正常有足够的电量,是否带足保暖衣物,是否有组委会的紧急电话,是否想过碰到恶劣天气或是受伤的处理方法?是否准确的知道每个补给点的位置,以及能够提供的支持?

H..听从身体的声音。无论是在赛前还是在赛中,当无法承受的时候就勇敢放弃。无谓的坚持不意味勇敢。能够真正了解自己和身体,是对自己,家人,比赛和生活最大的尊重。

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