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宁海越野挑战赛战术安排及装备建议

宁海越野挑战赛是由资深越野跑爱好者发起的一项赛事。在赛道的设计上追求原始状态和乐趣。因此整个赛道路面复杂而且难度不低,如何根据自身状况设计合理的比赛战术,选择怎样的装备是非常重要的,爱燃烧宁海越野挑战赛分析。

跑动的时候,一切都有了光

跑动的时候,一切都有了光

比赛战术:

整个赛道非??佳榕苷叩淖酆夏芰?,但前半段更考验爬升能力(里程28km 累计爬升1760m)后半段更考验越野跑技术。

起点-CP1 与其他越野赛开赛后现有段适应性路段略有区别,宁海越野从起点出发马上开始爬400多米海拔的杜鹃山,而且比较陡峭。此段可适度放松。比赛刚刚开始,对个人的状态评估不是非常清楚。过快很可能过早流失体能。 杜鹃山下山后至许家山, 此段赛道难度较低,而且已经充分热身,可以考虑适度增加速度。全段长度11.5km,累计爬升约700m。探路期间放松跑,到CP1约花费1小时50分。最快的选手估计在1小时15分左右就可通过,如果想顺利完赛最好不要超过2小时30分。

CP1-CP2 此段赛道长度16.5km,累计爬升约1100m。前半段难度适中,但在赛程近半时开始本次比赛最难的一段线路,连翻4个山头,最终上海拔950m的磨柱峰。因此在爬磨柱峰之前要对体能进行保留,开始爬前2座山时适度适应,下山时充分放松。冲击磨柱峰时最后一段需要手脚并用,注意安全。

最快的选手有能力在3小时左右通过CP2, 探路时放松跑约花5小时到达CP2,在比赛中如果6小时无法通过CP2,几乎肯定会被关门。

CP2-CP3 长度10.5km 累计爬升约350m。在从CP2下山后不要急于在宽阔的机耕路上狂奔,可适度慢跑代谢一部分乳酸。过2座小山之后,是延绵数公里的下坡。这段线路非??佳檠∈值纳降厮?,最快的人能够在1小时左右完成,如果山地技术较差可能会花费1倍的时间。CP3组委会设置的关门时间为15:00,但如果13:30不能通过的话,也很难完赛。

CP3-CP4 长度约11.5km 累计爬升760m。一座海拔570m的林家山,此时可以考虑体能上的“火力全开”了,因为这之后的爬升只有一段100多m的小山。最后4km也以下山为主,但技术难度不如前一个赛段。有越野赛经验的跑者几乎都能跑起来。最快的选手预计在1小时20分左右能够完成赛段,而上次探路此段也耗时在2小时10分左右。

最快的选手全程可在5小时20分左右完赛,燃烧君的水平(全程马拉松最好成绩3小时17分)如果在比赛中估计在7小时30分左右,训练中则会多1小时。如果抱着完赛为目的,可以考虑渐快的方式到磨柱峰,在CP2,也就是云海山庄补给点做10-15分钟的整顿,坚持完整个比赛。

装备准备:

1.水具:由于CP1-CP2之间线路较长,推荐携带1.5-2L水。因此尽可能考虑背包,双壶腰包和手持壶都不是很好的选择。

2.跑鞋:再高的的水平都很难穿公路鞋舒服的完成整个比赛。最好不要穿公路鞋来参赛。越野鞋考虑厚底和防滑性好的越野鞋,选择侧边?;ざ嗟脑揭靶?。赛道上有大量小石子非常硌脚。而且下山时抓地力好的鞋子更有助于发挥。

3.防晒:有很多路段在机耕路或山脊上跑,而且大部分时间是迎着阳光方向跑。帽子,防晒措施都是必要的。

4.防护:路上植被茂密,很多草都会划伤皮肤。腿套,臂套都要考虑?;褂心悼梢苑乐故髦头沙?。

5.饮食:沿途有运动饮料提供,可考虑带电解质泡腾片。补给站有面包,水果等。但从探路的情况来看,3个士力架也足够支撑到终点的。

注意事项:

安全:赛道有4个位置需要注意安全

1.开始时第一个山头(杜鹃山)的下山非常陡。
2.最高峰磨柱峰的上下山,山体陡峭,要踩稳抓牢。
3.CP2-CP3之间有一段非常窄的山路,需要拉铁链才能通过。
4. CP2-CP3,CP3-CP4的后半部分下山途中,赛道复杂,地面湿滑。

村狗:沿途路过村庄会有些狗,都是家养未栓的。大多“外强中干”。如果是怕狗的选手可以扔石头驱赶,或是等后续选手一起通过。不要去刻意招惹或“逃跑”不会有什么太大的危险。

路标:跑动时留意观察,有些路口较小或被树木遮挡不容易辨识。因此当发现路标较密集的位置可能就快到岔路口了?;褂懈鼍榫褪茄赝净泛凸凡糠纸仙?,如果连续跑了1,2km较平坦的路面应该就快转到越野线路上了。

蚊虫:山上蚊子较多,可以适度做些防护。补给点有医药箱也可进行简单处理。

关于赛道详细情况可关注爱燃烧的赛道报道:

《2013宁海越野赛(UTNH)线路报告(上)》

《2013宁海越野赛(UTNH)线路报告(下)》

《宁海越野挑战赛战术安排及装备建议》

赛事其他资讯:

10月5日宁海越野挑战赛当日 比赛控(www.bisaikong.com)将会提供赛事计时服务,关心赛事和选手的人可以访问www.bisaikong.com或关注比赛控微信平台实时了解每位选手比赛进度。赛后可以在网站上查找和分享照片。

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