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有关 MORONATHON 的事

Moron'athon 是一个慈善比赛,有独特的规则设定。每组4-6人,在一个5公里的赛道上持续不断的跑24小时。这个包含了竞争,团队,友谊和坚持的比赛有其与众不同的魅力。在这里介绍关于Moronathon的前生今世。

24h01

赛事介绍:

Moron'athon 是一个慈善比赛,有独特的规则设定。每组4-6人,在一个5公里的赛道上持续不断的跑24小时。

2011年比赛在上海滴水湖第一次进行,当时只有8只队伍参加。在不引人注意的情况下默默的跑了一个昼夜。次年便有46只队伍参加,而今年100只队的参赛名额在3小时内就爆满了。

今年增加了个人24小时跑的项目,共有20多名选手准备独立完成持续不断的24小时奔跑。

24h04

比赛呈现出了极大的包容性。有些人将它做为刷新成绩的赛事,2011年的冠军队成绩为275km,2012年就被大幅提高至325km,而今年的成绩肯定会被进一步刷新。有些人将它做为团队合作的最好机会,很多公司都认为没有什么能比让同事共同完成24小时的奔跑更具团队精神的任务了?;褂行┤宋硕捞氐娜松逖?,也有些人将比赛当做周末的聚会,吹吹海风,吃吃烧烤,再跑跑步。

慈善力量:

Moronathon 的创立目的是为了一个由PCLF运作的慈善项目蒲公英乡村图书馆募捐,旨在帮助贫困地区的学校建立图书馆,让孩子们有更多的机会接触知识。而每个图书馆的造价为75000人民币。在上届赛事中募捐的金额建造了3个图书馆,本届将做的更多。

这是一件极有意义的事,因为关于贫穷,疾病带来的悲伤只意味着现在,而教育的不平等带来的悲伤意味着未来。而蒲公英乡村图书馆试图弥补这种不平等,尽管这种不平等无法弥合,但努力将使不平等变小。

对于参赛的所有人,这无聊,漫长,艰苦甚至疯狂的奔跑有了共同的意义。

比赛战术:

赛事时间漫长,团队赛,因此会有大量不可控的因素出现。所有队伍在赛前最好根据自身情况讨论比赛战术。在此也提供一些去年的参赛经验供所有参赛者参考(燃烧君去年为冠军队一员,全队24小时共完成325km,平均配速 4分25秒/公里)

1.赛前明确赛事目标。根据参赛目标安排人员轮次与每次的距离。

如果参赛目标为夺冠,则要选择每5km换人的战术。并且要保持按固定棒次持续循环的方式。由于5km为每次参赛的最短距离,不光能跑出最快的速度。而且乳酸堆积少,恢复较快。整只队伍保持固定的棒次,也保持每个人稳定的休息恢复时间。不会出现休息时间过短造成过度疲倦无法恢复的情况。目标为争冠的队伍,队员实力相对平均,即使有实力略强的选手也无需多跑。因为保持稳定的配速和节奏,远比某一棒节约1-2分钟时间更重要。在每个人可能出场10次左右的情况下,稳定的节奏比单次的速度更为重要。

如果队伍实力不是很强,目标为保证完赛的话??煽悸鞘盗η康亩釉泵柯殖龀?,而实力弱的队员隔一轮出场一次的方式。每轮每人5km,不要过分追求速度。不必给过多压力,减少乳酸堆积。在夜间尤其是12点之后可考虑每人跑10km,这种安排下每次跑完到下次出场的间隔时间会有5小时,足够进行一次充分的休息,度过夜晚。

24h05

2.每轮次的安排尽可能短。5km的速度最快,而且压力最小。不建议安排一名选手持续跑15-20km。大部分人都没办法在短时间内充分恢复??此破渌嘶竦昧艘欢谓铣さ幕指词奔?,但后边随着跑长距离的选手退出轮次,其他人每次出场的间隔变短,恢复都会不充分。

3.重视恢复。每轮交接棒之后,积极的拉伸,将腿放高。对肌肉进行放松。这些细节将影响比赛后半程的表现。由于比赛氛围很热烈,又是跑友大聚会。有些跑者在交接棒后马上忙于拍照合影,聊天,闲逛。造成后半段体能迅速下降,甚至出现伤病现象。全程看似人均里程不是很多(普通队伍40-50km/人),但跑的都是短程高速的5km,类似休息时间长的间歇跑。在5,6轮后对体能消耗还是极大的。

4.补给问题??悸巧倭慷啻蔚牟垢绞?,由于每人的总里程并不非常多,因为与长距离的补给方式不同。不要过度补充电解质,每次交接棒半小时后少量补充食物。这是最好的补给的时间点,既离剧烈运动有一定时间,肠胃功能已经恢复,也离下次出场还有1个多小时。如果有机会吃一些热的食物更利于吸收。面对熬夜跑步,水果是比咖啡和茶更好的选择。

5.夜间比赛策略。整个体能状况会随着夜晚的到来下降。而各队基本都会在凌晨0点到4点出现最困难的时期。这段时间线路上风大,天黑看不清路,一个人奔跑的孤独感。所有的一切既会让人倦怠,也让比赛更具魅力。对应夜间比赛,争冠队伍可以考虑在白天适度留有余地,然后将最困难的时间段维持一个较高的配速即可。而目标是完赛的队伍可考虑每人跑10km,拉大交接棒的间隔,让每个人有4,5小时的休整时间。期望靠2,3个人跑长距离来度过整个夜晚是不可取的方式。去年冠军队也是在夜间这样安排,导致2名实力最强的选手“崩?!?。在天亮后只剩3名选手可以出战,也影响了最后3小时的比赛速度。

6.关于小时间的计算。由于比赛规则的独特设定,每队的成绩只取整数。也就是最后所剩的时间不能完成1轮的话,多跑的距离是不计算在内的。因为要充分的利用24小时的时间长度,跑出整数的圈数。而争冠队伍可能竞争很激烈,成绩相同,而此时获胜的则是最后一轮先到计时点打卡的队伍。因此要早进行棒次的调整,保证最强的2,3个人能够在关键时刻出战,进行最终的速度竞争。

无论比赛策略是什么,所有的目的都是希望参赛选手能够安全完赛,拥有一次终生难忘的24小时

24h03

物资补给(仅供参考):

饮食:面包,干果,水果,蛋白粉,泡腾片,水

服装:跑步短衣短裤 (2套) 皮肤风衣 袜子 (4双) 空顶帽 压缩腿套

鞋:训练鞋 (2双)恢复鞋

配件:墨镜 跑步手表 手机 充电宝 头灯 跑步腰包

营地物资:帐篷 防潮垫 御寒毛毯 洗漱用具 雨具 水杯 餐具

其他:止腹泻药 凡士林 防晒霜

建议所有参赛选手携带水杯和餐具,减少一次性餐具的使用,支持环保。

赛事成绩发布 powered by 比赛控

2013 Moronthan 滴水湖24小时接力赛 提供成绩发布。只需在赛事当天访问官方网站24h.bisaikong.com 或关注微信 比赛控 就可以实时查询赛事成绩,了解队友,对手和其他参赛队的赛事情况。

如果您参加2013 Moronthan 滴水湖 24小时,可以访问www.bisaikong.com 查找您的参赛照片。我们通过现场提供打印照片服务,为慈善募捐,所有打印照片的净收入都做为善款捐赠给蒲公英乡村图书馆慈善项目。

如果您在 2013 Moronthan 滴水湖24小时 拍摄到了选手照片,欢迎您到服务台或是访问www.bisaikong.com 进行分享。

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