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2013耐克(Nike)上海马拉松 UMT精英Pacer训练营记录(2)

对于准备一场马拉松比赛来说,赛前八周已经进入备战的中间阶段,也是开始最重要的阶段。训练营的陶绍明总教练为我们带来了怎样的训练方案呢?而小明教练又从哪些方面开始为训练营的精英Pacer提供力量训练呢?关于训练营的报道继续。

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10月13日的训练营在很上海浦东张家浜创意街开始首次训练。每个人都收到了来自耐克(Nike)的一份小礼物。订制UMT训练营T-shirt,行李牌和头巾。最有趣的是为每个人拍了一张Lomo的照片,用照片墙来做成当日训练成绩榜。

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而最值得纪念的是训练营独有的训练手册,手册中既有每次的训练计划和活动安排,也有自己记录训练的位置。耐克(nike)还会为每个人的每次训练留下影像,贴在训练手册上。当八周的训练结束后,每个人都能有一份可触摸的记忆。

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陶教练首先分享了训练营8周训练的计划。陶教练认为虽然训练营是业余精英跑者,但依然要遵循运动生理学方面的科学原理。在制订计划的时候相对专业运动员来说仅仅是训练量和强度要求不同。训练思路并没有巨大差异。

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陶教练强调了一下的一些训练理念:

1. 对有氧能力的训练。专注于80%左右心率输出的训练,不要过分关注速度,而是关注训练强度。这个心率区间是最佳的训练区间。如果过高则强度过大,不易恢复会造成运动损伤。如果过低对肌肉,心脏的强度刺激不足。因此安排了不少80%心率有氧训练跑。

2.通过变速跑来强化对心肺系统的刺激。陶教练认为业余跑者很难有大量的支持团队负责帮助计时,提醒和领跑。因此多组定距离的间歇很难达到最好的效果。定时间的变速跑反而是一种很容易操作的方式。比如1分钟快速跑,1分钟放松跑。如此反复的持续30分钟,也能有效的提供对心肺系统的刺激,又容易控制。

3. 增加耐力,长距离训练。在比赛中能够使用脂肪供能,这样能够维持更长的时间。由于糖原供能一般只能支撑90分钟左右的运动。因此没有任何人能够靠动用糖原就能完成全程马拉松。因此需要在相对低的心率下靠脂肪功能来维持更长的运动时间。因此低心率,长距离的训练就尤为关键。

陶教练讲了很多训练中的注意事项,饮食情况以及训练量的安排等问题。在今后的几周训练中陶教练将根据每个人的情况给出一些具体的训练指导。

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随后进行的是小明教练的NTC训练。小明教练在此次训练中更多的安排了针对跑者的腿部肌肉强度的训练。重点关注在大腿股四头肌,小腿跟腱位置的强度以及核心与大腿连接部位肌肉的训练。这些都是在跑步中会频繁使用的肌肉。

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在慢跑2公里和15分钟动态热身之后,开始了正式NTC训练。在具体动作方面则是,跳跃,弓箭步,爬山等动作成为主要训练内容。每次1分钟左右,然后配合1分钟的放松动作。反复的组合训练。在腿部训练结束后照例是核心训练的王牌动作---Plank (爱燃烧注:《如何做好平板撑》)。

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OLYMPUS DIGITAL CAMERA

第一次训练营的跑步内容为18公里有氧跑。陶教练要求速度不要过快,控制心率和强度??蠢凑饧仁且淮问视π匝盗芬彩且淮蚊籽盗?。相对于大部分训练有素的训练营小伙伴来说,18公里不是什么难度。大部分人在1小时30分左右就完成了训练。

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初次训练强度虽然不是很大,但是整个上海马拉松备战的大幕似乎已经真正的拉开了。在今后的几周内,陶教练为每个人布置了每周5次的训练计划。训练量在每周55-75km左右。而经过第一次的摸底,之后将有更有针对性的训练等着所有的训练营小伙伴们。

您需要才能回复
  1. Loudy Loudy

    我15公里才跑了93分钟?;故撬抢骱?。

    删除

  2. 自然 自然

    很遗憾18K没有时间跑,下午5点要上班,提前离开了

    删除

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