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马拉松配速的艺术(翻译)-上

无论是佩戴普通运动腕表还是带GPS功能的手表,还是仅仅跟着感觉跑的跑者,合理规划自己的配速都十分重要——特别是在长距离训练的时或参加马拉松比赛时。尽管大家都知道配速的重要性,但在实际比赛中往往会出现这样那样的问题??梢运?,如何进行合理配速是每个马拉松跑者都要考虑的事情。

131118pecing

为什么会撞墙?怎样避免?

我的首马(第一次参加马拉松比赛)是1999年在萨克拉门托举办的加利福尼亚国际马拉松。我在比赛之前,有很多马拉松前辈都告诫说,不要小看这42.195公里,不要冒进,首马最好设定一个相对保守的目标。诚然,这些建议都很有用,但我并没有听进去。第一英里我按6分06秒的配速起跑(约3分50秒每公里),并且决定全程都按这个速度来。结果到第18英里(约30公里)的时候我不得不慢下来开始走。最终我的以3小时34分完赛,前半程只用了1小时23分。

2000年的长滩马拉松,我第二次参赛。我当时觉得自己已经充分从第一次比赛中汲取了教训,起跑时的配速相比在加利福尼亚那次要保守一些,当然,我本身的实力也略有增长。但是,到23英里(约37公里)时,我又开始走了。最终成绩为3小时11分,比我赛前设定的目标慢了26分钟。

直到第三次比赛,我才平衡好了前、后半程的配速。2001年在圣地亚哥马拉松我以2小时46分42秒完赛。不过,尽管在这次比赛中我没有像前两次那样完全崩溃,在最后5公里的时候我依然有些掉速。前23英里(37公里)的平均配速在6分20秒每英里以内(约4分钟每公里),到最后一英里(1.6公里)的时候配速已经掉到7分半(约4分40秒每公里)了。

拓展阅读:“撞墙”可以避免么?

如果说我从自己经历过的14次马拉松比赛中学到了什么,我可以肯定,按自身状态选择合理的马拉松配速是一件非常困难的事情。只有不多的几场赛事里,我在后半程的掉速不严重,而参加这几场比赛时我的心态是放松的,就像进行了一次日常训练一样。除全程马拉松之外,在那些距离较短的比赛中我从来不会遇到配速的问题。我的5公里、10公里和半程成绩很稳定,就算在训练的低潮时期也不会受太大影响。

我的经历并非个案。大部分经验丰富的跑者在短距离比赛中表现完美,但在马拉松比赛中不时因为配速出现问题而面临崩溃的窘境。例如,在2007年加州马拉松比赛中,前100名选手只有24人能保持后半程和前半程的时间差距在1分钟之内。相比而言,在2008年的卡尔斯巴德半程马拉松比赛中,前100名选手中只有8人的前后半程完赛时间差超过1分钟。

为什么相对于较短距离的赛事来说,马拉松比赛的配速问题如此困难呢?而且,即使是那些顶尖选手,往往在后半程的速度也不如前半程。全程维持一个平均的速度真的是最好的策略么?如何才能更好地规划比赛配速呢?接下来的部分我们将逐一回答这些问题。

为什么进行马拉松配速这么困难?

有很多证据表明,长距离比赛中的配速是由基于大脑协调的一套机制控制的。这套机制工作时,会不断反馈给出跑者身体目前可以维持的最大速度,但却会忽略身体内部有可能出现的失衡危险(比如中暑、脱水等问题)。在比赛中规划配速时,需要考虑到的因素包括:剩余的距离、身体极限,肌肉关节等反馈的细微信号。选手在比赛过程中,需要根据身体状态不断计算、调整比赛配速,既要跑出好成绩,又不能伤到自己。

经验,特别是参赛经验十分重要。每个人在学生时代第一次跑一千五、三千米这种距离时,总是免不了开始时全速猛冲,结果没几百米就气喘吁吁跑不动的经历。经过这一遭之后,下次再跑的时候就能学会合理分配体力。跑者总会从自己失误的地方学习,然后不断进步。但是,马拉松比赛也是这样么?

大量研究表明,在跑步、自行车以及其他耐力赛事中全程保持平均速度比其他配速方式都更有效。很多高水平运动员在比赛时就使用这一策略,从1500米到10000米比赛的世界纪录也可以说是匀速创造的。

但是,有理由相信,随着比赛距离不断增加,总有那么一个极限,超过这一点之后上述所说的在短距离赛事中表现尚可的策略和规划变得不再那么有效。所有参加100公里超级马拉松的选手,都会在后半程降速。当然,水平越高的跑者速度下降的幅度越小,但前后速度差距依然相对明显,没有后半程跑得比前半程快的。因此我们可以推测,这个极限点介于10000米和100公里之间。

但这个极限似乎在42公里之外。从马拉松比赛,无论男子还是女子世界纪录都显现出后半程加速的趋势。2007年法兰克福马拉松, Haile Gebrselassie 前半程耗时1:02:29,后半程耗时1:01:57;2003年的伦敦马拉松,Paula Radcliffe 前半程耗时 1:08:02 ,后半程耗时1:07:23。这么看来,那些跑得最快的顶尖马拉松选手依然遵循一般跑步比赛的规律。从目前掌握的资料来看,马拉松配速策略和天赋无关,但和比赛经验有很大关系。

编译自http://running.competitor.com/

未完待续

下篇预告:匀速是好策略么?如何更好地规划自己的比赛配速?

您需要才能回复
  1. A6e3e8ba5077585703cc6be030290626
    千面之神Lv.7
    2016-11-27 10:00:01
    很早的文章了,居然没有留言,不科学

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