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马拉松配速的艺术(翻译)-下

在本文的前半部分 马拉松配速的艺术(翻译)-上 这篇中,作者探讨了马拉松比赛中,配速的重要性以及困难所在。在下篇,作者将继续回答上篇提出的问题:全程匀速是好个策略么?如何更好地规划自己的比赛配速?

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保持匀速是最好的马拉松参赛策略么?

从世界记录的规律来看,似乎说明在马拉松比赛中,在后半程发力,或者至少全程平均的配速策略是个不错的选择。有人提出比赛成绩也像进化论一样遵循“自然选择”,换句话说,既然顶尖选手在比赛中采取这种策略,那么有理由相信这是最好的方法。因为这经过了数百名最优秀的选手众多赛事的考验。如果还有更好的其他配速策略,为什么没人用到比赛中呢?

但是,顶尖选手的跑法,不一定适合你我这种普通爱好者。精英选手的身体素质和普通选手之间的差距非常大,很可能已经大到产生某种程度的质变(比如精英选手的能量储备和完赛时间保证他们全程不会撞墙)。水平越普通的跑者,越可能在马拉松比赛的前半程发挥不错,到后半程开始掉速挣扎。正确的认识自身水平始终从来都不是一个简单的问题。

前文提到即使100公里超马比赛的冠军也会在后半程掉速,100公里这个距离之于这些优秀的超马选手,就像42公里于普通跑者,保持全程匀速变得不太可能。普通马拉松选手没必要前半程刻意压低速度来为后半程保存体力提速,水平不够的话这么做反而得不偿失。对大多数选手来说,更重要的问题是如何避免在最后几公里掉速掉得太厉害。

以我自己亲身参与的马拉松参赛经验为例。2007年,我参加了在萨克拉门拖举办的奶牛镇马拉松。我把这次比赛当做一次训练的机会,因此设定的目标只是跑进3小时即可,大概比我当时的PB慢12分钟。最终,我前半程耗时 1:28:48 ,后半程1:27:20。尽管我刻意控制了一下自己的速度,完赛后我依然感觉十分疲劳。

难道当时我自己跑出2小时48分的PB只是个错觉?当然不是,相反,我自信即使前半程的速度再快一些,比当天的成绩快4-5分钟,我依然能再后半程跑出同样的成绩。以我当时的体能,无论是用相对舒服的配速跑完全程,还是尽全力跑出最好的成绩,消耗的能量以及赛后疲惫的感觉都差不多。这么看来,为后半程“节省体力”这种说法就不那么令人信服了(至少看起来不能作为冲击好成绩的最优策略)。

这个说法完全是出于我个人的猜测。我觉得对于水平一般的马拉松选手,取得好成绩的策略是用前半程略快,后半程稍慢的配速方式。当然,要从科学的角度来证明这个猜测是很困难的?;褂幸坏阒档盟得?,很多马拉松跑者发现,即使他们在比赛中有意识地努力维持平均配速,最终结果依然是后半程会慢下来。因此,我建议马拉松选手可以在赛前按平均配速去规划自己的比赛,最终结果也不会令你太失望。如果你准备冲击世界纪录,那么你需要尽可能全程匀速,甚至在后半程略微提速,否则的话,你的目标应该是尽可能缩小后半程掉速后和前半程的速度差距。

你也可以在多次比赛中,反复尝试找到适合自己的配速计划,来挑战自己的极限。不过这更像精英选手的做法。本文的受众主要是普通马拉松爱好者,下面我们将探讨作为业余选手如何更好地规划自己的马拉松配速。

如何更好地规划比赛配速呢?

最有效的配速策略应该是指那些能够让选手发挥出自己极限跑出最好的成绩。那么,究竟有哪些方法能够提高跑者对自身配速的控制呢?在这里将介绍以下五点:

1、多参赛

对比赛越熟悉,身体的机制就越适应“跑马拉松”这项任务。身体会记住你曾经做过的事情,会记住你之前的配速,当时的感觉。再次参赛时,身体自然就会调动出以前的记忆来应付眼前的情况。事先你永远无法预料到自己第一场马拉松比赛最后几公里会遭遇什么状况。不过跑过一次马拉松之后,你以后再参加比赛时心里就有谱多了,适合自己的配速都是靠经验潜移默化积累出来的。所以对第一场比赛报以刷经验的心态即可。仔细进行赛前准备,但不要害怕,只要想无论在比赛中发生什么状况,都是宝贵的经验,下次比赛你将表现更好。

参考阅读:如何跑好第一场马拉松?比赛战术

2、设定恰当的目标

马拉松是艰苦的比赛,只有很少的选手能够全程都像在距离较短的赛事中维持令自己满意的速度。在马拉松比赛中,前几公里你会觉得十分轻松,轻松到即使每公里的配速再快10秒到20秒也没问题。但是这十多秒的差别,决定了后半程的状态,是能够勉强坚持跑呢还是彻底崩溃。因此,在赛前设定适合自己的目标非常重要,这将决定比赛质量。

以前的比赛的数据是设定比赛目标时最好的参考资料。在很多情况下,最明智的选择比自己之前最好的成绩稍微加快一点点。增加的幅度取决于你当前的训练状态和身体情况,将最近训练的表现和曾经进行类似训练时的表现进行对比,然后设定一个合理的目标。

另外,短距离赛事的成绩也可以作为设定马拉松比赛目标的参考。在网上可以找到类似的成绩转换对应表。

不过要注意的是,类似的成绩转换公式都是按照最乐观的估计做出的,真正的比赛情况要复杂得多,不可能百分之百完全对应。而且,选手平时的训练很少会一次达到全程马拉松的距离,因此大家总会倾向于过于乐观估计自己的表现。所以,尽管成绩转换公式估计5公里到半程马拉松的距离的比赛时表现尚可,大家在准备全程马拉松目标的时候,转换公式给出的数据只能作为参考。

3、勤奋的训练

除了实际参加比赛,跑者更多是在日复一日的艰苦训练中磨砺出身体的记忆,高强度的训练同样可以让身体感受到类似真实比赛的疲惫感。在训练中试探自己的极限,能够帮助选手在未来的比赛中更好地发挥自身潜能。

训练越贴近比赛,对规划配速越有帮助。因此,在比赛前几周应该至少安排一次长距离跑,严格按照比赛配速进行模拟测试。

参考阅读:如何参加测试赛

4、前半程看手表,后半程靠感觉

有很多跑者已经完成了50、100个马拉松,甚至更多,也有跑者开始涉足50公里到100英里等距离的超级马拉松。对他们来说,短短42.195公里的距离已经十分熟悉,他们完全不会在这个距离里打乱配速。但大多数人做不到。

更多的选手在比赛中需要时刻关注自己当前的速度。不过,在跑过半程之后,就可以任由身体的感觉控制速度,参考手表的数据,但不要过度关注数字,更不能被数字牵着跑而感到焦虑。

如果你认同匀速策略,并且在赛前认真制定了比赛目标,那么你应该对自己的配速有信心。从第一公里开始就执行自己的计划,不要放慢速度“节约体力”,也不要因为“感觉不错”就盲目提速“赶时间”,这两种行为都会导致后半程崩溃。

每跑完一公里,都看一下本公里用时,然后及时调整,尽可能在前半程维持住赛前计划的速度。坚持过半程之后,就可以稍微放松心情将指挥权交给身体的感觉了。

如果你佩戴的 GPS 手表能够记录精确的时间、距离和当前速度,上述检查、调整的步骤就不用等到每个公里牌,你尽可以随时关注自己的配速情况。

5、提前研究比赛线路

平均速度的策略并不意味着平均的能量消耗。如果赛道起伏过大,每公里的难度不一致,那么可以保持匀速的后果就是体能支出的大幅波动,这显然不是个好策略。相对来说,上坡更费力,下坡虽然省力但有时跑得过快也会带来麻烦,比如增加受伤风险。

在马拉松比赛中,最好保持相对平均的体能输出,也就是说遇到上坡的时候适当放慢速度,下坡时略微提速。这么做听起来很自然,但是如果事先对赛道了解不足,上下坡会打乱你的节奏安排,破坏配速的感觉。

以波士顿马拉松为例,赛程的前半段基本都是下坡,但是后半程却有很多上坡。因此在赛前规划的时候,就不能太指望后半程的表现。而旧金山马拉松则是前半程起伏较大,后半程相对平坦,这种情况下就应该计划在前半程保守一些。

一般来说,赛道起伏越多,获得好成绩越难。

参考阅读:如何跑好第一场马拉松?赛前一周准备

最后,预祝所有马拉松选手都能在比赛中取得自己满意的成绩!

图片来自:比赛控

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