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2013耐克(Nike)上海马拉松 UMT精英Pacer训练营记录(4)

在2周的训练之后,上海马拉松越来越近了。本周训练营进行了最后一次周末的速度训练。随后将以耐力训练为主。本周的还请到了上海体院的营养学博士 史老师进行马拉松运动员的营养讲座。训练营又有哪些好的经验呢?关注爱燃烧持续报道。

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本期的训练营请到了上海体院的营养学博士 史老师为大家讲马拉松运动员的营养搭配。对于业余爱好者来说,没有支持团队?;指?,营养都需要靠自己。因此更需要了解更多营养学的知识。

史老师授课的内容主要有以下的几个重点:

1. 主要的能量来源方式,日常的补给比例和补给量。
2. 维生素及一些微量元素对代谢的影响。
3. 比赛当日对肝糖原的补充。

对于大训练量后要补充蛋白质以及各类营养的理论很多业余爱好者都并不陌生。但是史老师认为很多人会忽略对B族维生素和铁的补给。这2项对营养吸收以及血红细胞数量都有明显影响。因此需要在食物中特别补充。

而比赛前一晚的休息及第二天早上的补给将对肝糖原的储存非常重要。史老师给的建议是赛前早餐建议在比赛前2小时以上时候吃完。但是在比赛前半小时左右再进行一次少量的碳水补给,主要是对肝糖原的补充。肝糖原是否充足将直接影响脂肪的功能,以及比赛表现。

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NTC的训练中小明教练还是注重腿部力量的训练。但这次除了半蹲走,爬山,弓步蹲等动作外还增加了跳跃的训练。跳跃的训练重点不是在于腿部的力量和爆发力,而是落地的稳定性。落地的稳定性将直接影响跑步时的效率问题。

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在NTC训练之后是本次训练的重头戏 10公里变速跑。变速跑可以看做是一种耐力和速度混合的训练模式。对肌肉的刺激非常大,同时也强化呼吸。再先进行了近1小时的NTC训练之后再进行的变速跑训练,腿部肌肉将会更酸胀。变速跑训练在高,低速之间每1.5公里进行一次切换。杨教练给出的要求是快速和慢速的配速差仅为30秒/公里,进一步提高了强度。

最后的2组 1.2公里的间歇跑是对所有训练的最终强化。只有部分小伙伴坚持完成了训练。杨教练介绍了一些训练后恢复的好方法,希望每个人在重视训练的同时注重训练后的恢复。

OLYMPUS DIGITAL CAMERA

UMT 精英训练营马上就要进入赛前关键的长距离储备周期了,据杨教练介绍应该会有2次里程训练,2次时间训练。这似乎是非常关键的赛前准备。如何在比赛前进行关键的长距离训练,对里程,配速和时间有哪些要求,持续关注爱燃烧耐克上海马拉松UMT精英Pacer训练营的准备情况吧。

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