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一个理工男的马拉松比赛战术

理工男们对待任何事都有自我的逻辑。计划、实施、反馈、修改……循环往复,而且他们往往喜欢沉浸在数据的世界里。对马拉松也一样,他们喜欢分析数据,制定比赛计划。赛前规划得越精确会让他们觉得越可靠。即使是跑步这么探求内心的事情,他们也习惯性地烙上自己的那一套印记。下面,让我们看看一个理工男在赛前是怎样准备的。

131129_kaka

与专业马拉松运动员由一个庞大团队打造的周密计划比起来,普通跑友参加比赛难免显得“草率”。这也很好理解,业余选手每个人的实力不同,即有三小时以内完赛的高手也有关门前完赛就心满意足的新手;参赛目标也不一样,有人执念于PB(个人最好成绩)也有人借着比赛名义四处旅行的,拜会老友;还有部分理工男,他们充分计算自己的实力,设计比赛战术,希望能够最好的发掘自己的潜能。下面就是一个理工男的比赛战术经验。

a. 充分了解自己的训练情况

影响比赛成绩的因素很多,但最重要的还是训练出来的真实实力。只有充分的准备才能取得好成绩。有很多根据不同距离或是心率计算比赛成绩的方式。而推算出来的成绩一般只代表最好的情况。个人比较推荐赛前参加测试赛,半马的时间*2+5~8分钟做为全马的目标。

b. 了解自己的比赛风格

有些跑者短程能力强,5公里速度较快,但比赛后半程总是“崩?!?,马拉松成绩一直不佳,这类跑者暂称为“速度型”?;褂行┡苷吣土虾?,体能充沛,但速度不快。这类跑者暂称为“耐力型”也有些人将全程马拉松的成绩除5公里的成绩得出的系数称之为耐力系数。此系数越高的人速度越快,越低的人耐力越好。

制定战术时,速度型选手可以在起跑阶段稍微降低配速,甚至慢于目标配速15-20秒也没有问题,随着热身完成,进入比赛状态后再逐渐提速。在半程后可以超过目标配速,靠最后的速度能力完成目标。而对耐力型的选手来说,在开跑时便不能落后自己的目标配速过多,要相对稳定的按照计划配速匀速向前。

c. 重视比赛时的心率

身体供能理论认为,在有氧区间更多的靠脂肪进行功能。而无氧区间更多的靠糖原功能。而糖原功能一般只能维持90分钟的供给。而有氧无氧的区分在于心率的反应(爱燃烧注:不同年纪的人的有氧心率不同,要了解详情可参考爱燃烧的相关主题 最大有氧心率(MAF)训练)。

这个理论也解释了为什么短程或是半程比赛不会有人出现“撞墙”的原因。是由于比赛时间较短身体储备的糖原不会耗尽。而全程比赛即使是高水平选手也存在这个问题,所以即使专业运动员也会有意识的在前15公里控制强度(心率)来保证后边的发挥,如果计算便知专业选手27公里的耗时刚好在90分钟左右。

对于3小时左右的选手意味着在前半程都需要有效控制心率,不要过度消耗自己的糖原。

d. 稳步渐进的比赛战术

大部分的最好成绩都产生于后半程更快的配速。(注:可以参考爱燃烧《马拉松配速的艺术》)因此对计划的设计并非要追求最快的3,5秒或是名次上的争夺。而设计一个稳定,后半程能够更快的战术更符合普通跑步爱好者。这样更有把握拿到自己理想的成绩。

比赛配速举例:

本次上海马拉松计划参考。根据之前测试赛(杭州马拉松,官方成绩 3h14m 净时间 3h12m),将本次比赛目标定在 3小时08至3小时05分之间。由于属于速度较慢,耐力较好的跑者,因此起跑后会贴近计划配速来跑。3小时05分的平均比赛配速为4分23秒/公里。详细计划如下:

0-10 km 配速4m30s/km 心率低于164

10-20km 配速4m25s/km 心率低于170

20-35km 配速4m20s/km 心率低于175

35-42.195km 配速4m15s/km 配速 40km 前心率低于180, 40km 后自由发挥

如果超过计划心率会适度放低5秒每公里配速,而心率低于目标心率也不会提速,以保证30公里后的状态。这样最终完赛成绩会在3小时05分左右。

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