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2013乐施毅行者最后阶段训练的三个建议(by 挥雨)

乐施毅行者是团队赛事,百公里途中九个检查站都必须4人都到达后才能同时通过。四人八腿一条心,相互扶持经历昼夜全队一起完成,这个独特的经历正是毅行者的魅力所在。今年(2013)的香港毅行者活动将在11月15开始,爱燃烧特别邀请国内对这项活动最有经验的跑者 挥雨 进行最后阶段训练,装备和参赛准备的分享

挥雨毅行

作者简介:挥雨,广州著名跑者。曾多次参加香港举行的毅行者活动。有丰富的训练,装备和比赛经验。去年首次组织全部由大陆选手组成的毅行者参赛队伍。业余时间致力于毅行者慈善理念的宣传,以及科学训练方法的推广。希望以此能够让更多的人有能力体验这项有独特魅力,艰苦的长距离越野活动。同时传递战胜贫困的慈善理念。

今年(2013)的毅行者(具体需要了解此活动的可以访问:乐施会毅行者 网站。)将在11月15日开始,爱燃烧特别邀请挥雨做系列分享。

将于11月15日举行的香港乐施毅行者赛事日益临近。最近和不少的内地毅行者队伍有交流,现就一些常见问题和最后阶段的训练建议做一个小结,借此机会和更多备战中的毅行者队伍分享。

毅行者已有32年的历史,但直到最近几年,内地爱好者才较多参与到这项赛事之中。从我接触和了解到的内地毅行者队伍来看,普遍存在以下的问题:

1、缺乏团队赛的参赛与训练经验,较少进行团队合练;

2、多为跑步爱好者,马拉松的比赛与训练经验相对丰富,而对于山地百公里的理解则处于入门阶段。

结合这一现状与乐施毅行者团队赛的特点,在赛前最后训练阶段,我从以下三方面给各位选手提出建议:

一、长距离合练

毅行者是团队活动,长距离的全队合练非常非常重要,尤其对于一直没有合练过的队伍。因此,最好在赛前两周之前能安排2次以上的全队长距离合练:

1、每次合练的训练时间在12小时以上。距离可根据团队实力按12小时完成来算。

2、训练路线要有一定的难度和起伏高度。如果距离是50公里,则建议海拔累计上升在2500米以上,并且最好结合多种地形,比如长台阶路、盘山公路、乱石路、野路??刹慰悸缶堵房觯涸计叱墒怯不访妫ㄌń?、水泥防火道、公路),三成以乱石路、土路为主的野路。

3、长距离合练中,四人必须全程在一起,不能只按自己的节奏先走去前面等。这一点看起来容易,实际上不容易做到,而且许多人不重视这点,觉得无所谓,但这是最重要的。只有这样才能真正磨合出团队的配速和相互的配合。我们一般要到第三次合练才做到所有队员都能习惯全程在一起。

怎样才是在一起?除了窄路或台阶,四人尽可能保持这样在一起的队形。

一个好的团队,能让每个队员发挥出最好的状态。当某个队友陷入了体能或精神的低谷时,有队友帮助他调整状态更快恢复。比如后半夜犯困,队友讲笑话解困。一个不好的团队则充满了相互的指责和怨气。最常见的是走得快的鄙视和埋怨慢的队友平时训练不足拖团队后腿,而走得慢的队友埋怨快的光顾着自己走把队友带崩溃。

一个好的团队,不是靠讲团队精神的道理讲出来的,而是在多次合练中一点一滴磨合出来的。团队建设的过程会遇到许多困难,但这正是毅行者最有魅力、让参与者最有收获的地方。

二、确定团队配速与完赛时间目标范围

内地百公里越野赛刚起步,许多经验不足的参赛者很常见的一个问题是:设置了错误的赛事时间目标,而且往往是预设了过高的完赛目标时间。这样给比赛时带来的后果显而易见:起步阶段速度过快,到中段出现各种身体状况,后段经历各种折磨后无奈退赛、艰难走完,或者经历较长休息与调整后才死过翻生。这种参赛经历不仅不能完成自己的赛事目标,更很可能给身体带来长久的伤病隐患。即使表面上看大家克服困难、永不放弃坚持完赛,但这并不值得表扬和自得。毅力和坚持应该更多体现在日??蒲Ч媛傻难盗分?,而不是训练不足在赛场上才体现。

和较容易预测完赛时间的城市马拉松相比,山地百公里不仅距离超长,还会面临着地形复杂、气候影响较大、经历夜晚等众多变数。

KK在毅行教室对50公里以上长距离团队合练的要求是,前35公里属于热身,完成后应该感觉很轻松(就像一个有经验跑者平时慢跑10公里后那样);后15公里开始发力,最后几公里还能容易地再提速快跑起来。完成长距离训练后,会感觉到有点累,但不会脚软更不会瘫倒。拉伸之后,整理衣服一起去饭馆吃饭时,旁边的人不会看出来你们刚完成了这样的训练。

因此,要在长距离合练中确定团队配速和估算完赛时间目标,方法也类似。如果你们团队不能在50公里训练的最后几公里轻松提速,而是感觉脚重提不起来,那么就是前面的速度太快了。才50公里的训练,就没力了,后面的50公里怎么办?第二次训练时就要尝试前35公里要比上次更慢一点。

建议珠三角的毅行者队伍可去麦径实地训练。最常见的训练路线是:

1、麦径前50公里,从起点北潭涌到M101柱的狮子亭。

2、双凹,CP2北潭凹-CP8荃锦坳,54公里。

三、饮食

一定要事先测试你的赛事能量补给计划,或者测试不同的食物补给,了解自己的口味以及肠胃是否适应。尤其是超过12小时的长距离训练,对补给测试更有重要意义,当你的肠胃超过12小时没有按照日常习惯进食,可能会出现一些平常难以预料到的状况。

要明白,在山地百公里能遇到的所有问题之中,肠胃问题是最大的问题之一,如果肠胃出了问题,身体就不能吸收能量,这会让山路变得加倍艰难。尽可能让比赛时吃的东西和训练吃的差不多。

最后,附上香港毅行教室与我们无敌小宇宙队最后阶段的训练计划供大家参考。

毅行教室从每年3月开始训练,3-6月每月两个周日训练基本功,7-8月每月三个周日起伏较大的中等距离练脚骨,9月开始每周日50公里以上长距离训练。经历了之前几个月的打基础和队友的磨合,10月的训练强度和难度是整个备战训练计划中最大的,11月则开始减量减强度为比赛日存储能量。

10月的每个周日安排一次50公里以上的高强度全队合练,全部在麦径的比赛赛道上进行,具体安排如下:

10月6日,双凹线,54公里,CP2-CP8,包括了毅行百公里中大部分路况最难、起伏最大的路段,是麦径最经典的训练路线。

10月11日,CP3-终点,65公里,通宵夜路。模拟比赛日当天大概傍晚抵达CP3,适应夜路。

10月20日,双凹线,54公里,此次完成的时间乘以1.8,以此做为赛事全程的目标完成时间。

10月27日,起点-M126城门水塘,63公里,模拟赛事前段。KK教练要求比赛日这63公里要不断留力,到了针山脚才根据队员的状况决定是否开始提速。

参考教室的计划,无敌小宇宙队最后阶段的训练计划如下,其中有两次赴香港跟随毅行教室训练:

10月6日,麦径双凹线54公里。

10月13日,白云山西南西x3,55公里,台阶与盘山公路路段训练。

10月20日,白云山西南西x3,55公里。

10月27日,起点-M126城门水塘63公里。

除了周日的长距离团队合练,周四到周六休息,周一到周三为低心率跑累计30公里左右。

-----------------------------------分割线---------------------------------

本文所涉及的经验首先要感谢香港毅行教室KK陈国强教练,自去年以来他热心指导并邀请我们无敌小宇宙队跟随教室训练,这让我们学到很多。KK本人参加了二十七次乐施毅行者,指导了超过一千支毅行者队伍,每年毅行教室十几支队伍都是全队安全完赛,大部分成绩都在18小时内。

如果你从这篇文章中有所收获并认同其中的一些理念,表达感谢的最好方式是马上采取行动,在你的训练中去尝试,并收获自己的体验和经验,同时分享给更多人。

KK除了每年自己参加乐施毅行者,帮助他人成为毅行者,自己所在的队伍每年的筹款目标都是3万以上,他今年的队号是S02,如果你还想进一步表达感谢,请给KK今年的毅行者队伍向乐施会捐出善款,帮助更多身处贫困中的人群。

他们队伍的链接:

Convoy Cosmoboys Team II

当然也欢迎你给无敌小宇宙队向乐施会捐出善款,我们下来在赛前会有更多赛事准备的系列文章。

队伍链接:

無敵小宇宙3隊 Big Hearts Team III

如果你觉得乐施会的网站操作不便,也可通过无敌小宇宙队的官方支付宝账号捐款:BigHearts@163.com

注明你要捐给哪支队以及你的email地址,我们帮你在毅行者官网上操作捐出善款,你会受到乐施会发给你的捐款确认邮件。

无论你捐多少,10元不少,1000元也不多,都为贫困中的人们给予了帮助,我们都会为你的善行而衷心感谢和感恩。

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