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如何参加测试赛

无论是专业马拉松选手还是业余爱好者,都会选择一场比赛做为自己整个赛季的重头戏。为了准备重头戏不光需要日常的训练,还需要参加测试赛来检验自己的训练情况,并为重要比赛做热身。参加测试赛都需要注意哪些问题呢?

如何参加测试赛

选择全马还是半马做测试赛?

全程马拉松做测试赛更能全马了解身体状况和发现比赛问题,比如全程的补给策略,体能分配策略,35公里后的体能储备情况。但是由于要考虑身体恢复的状况,大体不会拼劲全力,对个人的实力摸底的参考并不准确。

半程马拉松后恢复较快,因此可以按最大能力进行比赛。最终的成绩乘2后再加5至8分钟,一般会是正式比赛全程马拉松的成绩。

因此究竟是选择全程还是半程马拉松做测试,每人情况不同。如果长期未比赛,或是长距离训练不足可以考虑用全程马拉松做为测试赛,一方面寻找感觉,另一方面做为一次高强度的长距离训练。而如果经常参赛,计划在比赛中实现成绩的突破,不妨通过一场半程比赛测试目前身体能力的强度。

测试赛如何规划和配速?

如果选择全程马拉松做为测试赛。比赛的目的主要是测试后半程的耐力能力而且不要影响身体恢复。因此可采用渐快的方式。起跑时速度舒缓,比计划的马拉松配速慢30秒/公里左右。逐渐缓慢提升配速。在半程之后按照比计划配速慢10-15秒/公里的速度跑。最后的10-12公里再按照计划的马拉松配速跑。

这种方式充分刺激了心肺和肌肉耐力。并且对身体不会造成过大的负担,不需要长时间的休息恢复。而且能够熟悉最后12公里比赛中的感觉。

半程比赛会采用前4、5公里稍缓,随后加速,尽力维持到终点。后半程尽可能能比前半程略快。速度会比计划中的全马配速每公里快15-20秒/公里。

测试赛都需要测试哪些内容?

测试赛不仅是对身体状况和训练情况的检验?;挂煅楸热垢呗?,测试能量食品的适应性。身体在补给之后的反应,每次补给的间隔等。

还要测试比赛当天的装备,服装,鞋子的舒适度。各种设备的可靠度。

最重要的还有测试比赛赛前流程,早上几点起床,洗漱,进餐。这些细节的确认都能让你对即将到来的重要比赛充满信心。

测试赛后要注意什么?

测试赛一般在大赛前3周或4周,因此最重要的是不要受伤。赛后即使补给,休息和恢复。防止由于身体疲劳造成的伤病。

其次要积极恢复,在拉伸放松手段上,饮食上让肌肉和内脏充分恢复。经过1,2周的调整后就要迎来赛前2周左右的减量调整器。最重要的大赛就要开始了。

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