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HK168参赛心得—子尘版

HK168是国内举办的首个100英里赛事。作为第一批吃螃蟹的人,子尘参加了这个比赛,并以29小时48分顺利完赛。经过了约160公里的跋涉,8000多米的累积爬升,他又有哪些心得和体会希望和大家分享呢?

131204_hk168zichen

一、赛前准备

七月份报名该赛事,同时开始就着手训练和参加比赛热身。我先后参加了长白山50K越野赛、北京西山山地马拉松、宁海50K越野赛、黄崖关50K越野赛和大理100越野赛??梢运嫡饧父霰热橇嗽揭芭苤锌赡苡龅降乃新房龊偷匦?包括台阶、碎石、防火道、柏油路、沙土路、高海拔、低温、夜跑等等)。我觉得把比赛当成训练的一部分是非常好的一个选择。虽然我是参加100英里的比赛,但是通过42K-50K-100K不同距离的比赛,相当于也是缓慢过渡的过程。在赛前的两个月集中参加了2个50K、一个北马、一个大理100的比赛。期间有速度训练、有耐力训练、有高海拔训练、有抗低温训练、有夜晚的训练,上述的路况模式在小比赛中都分别涵盖了。平时我也会在健身房跑跑坡,周末进山训练,每个月的训练量在350-400km之间。我感觉比较舒服的一个训练量。而且以赛代练是我一直很推崇的训练方式,可以通过比赛找到大赛感觉,让身体感受到比赛强度。

二、装备和补给

需要强调的是,训练穿什么比赛就穿什么,训练补给什么比赛就补给什么,千万不要让自己在比赛中当小白鼠。在平时的周末训练或比赛中,要让自己通过时间来让身体感受装备的舒适性及适应性。给身体足够的时间,来感受补给是不是很适合自己。不要在赛前看别人买了新装备新补给就心里痒痒,适合自己的才能确保顺利完赛。赛前对组委会的提供的官方补给也要充分了解。比如说在内地和香港的比赛,组委会提供的面包、香蕉、杯面这些常规的补给基本上我们的胃都是可以适应的。但是仍然需要准备一些自己喜欢的,比如说我这次HK168我准备了盐丸、乳酸丸、能量糖、糖火烧、坚果仁儿等,毕竟这些组委会不可能满足所有人的独特口味。而且,在比赛中补给也是调节自己疲劳程度的一个很关键步骤,通过补给把自己的疲劳点降低,什么时候补给,补多少这都是需要自己通过平时的训练去慢慢体会摸索。在这次比赛中很有幸我们北京的两个朋友,是夫妻两口子在HK出差,顺便帮我们在中途做了特殊补给(热汤面、热粥、寿司、西瓜、金枪鱼罐头、丸子、蔬菜等)。在夜晚天凉的时候能吃到这些,生理和心理都得到了极大的满足??梢运?,这次HK168比赛能顺利完赛,自己和亲友团的给力补给功不可没。

三、比赛战术

如何在比赛中合理分配体能。要做好这点,须在赛前认真阅读比赛路线、海拔、起跑时间,规划好经过每个点的所需时间,以及进站需要停留的时间、补给时间和休息时间。万一在比赛中出现问题,打乱节奏之后,要怎样灵活地改变策略度过难关。我认为要做好这点,需要通过多参加小比赛好好总结经验。比赛中每个人都会遇到不同的问题。这次我的最大问题就是,由于之前的小比赛,完赛时也就是晚上的九点钟,就算100K比赛也不例外。那个时候还是在我正常的生物钟里,但100英里的比赛里,运气好的话需要度过一个完整的黑夜,运气不好需要两个晚上,此时生物钟就不知道能不能正常工作了。在这次比赛中,从午夜后到第二天日出这段时间非常的难熬。我平时生活太规律,所以尤其不适应。在今后准备比赛中一定要强调对应的训练。这次比赛中出现问题时,我是通过降速、补给、适当休息等方式化解的。

四、关于组委会

从这次赛事组织工作来看,组委会是花了心思的。但毕竟限于人少、资源,可能不能完全涵盖所有地方。就比如在路上説100米一个路标,但有时候组委会可能为了省事儿1-2K都看不到一个路标。志愿者服务有的站不那么热情,需要自己动手的地方很多。比赛的难度其实我觉得不能单以距离和海拔评判,在比赛中遭遇的突发未知和对应方案,才是决定能否顺利完赛的一个主要因素。我想说的是这个比赛的难度,至少需要有两倍港百时间才能完成。如果想要参加的话最好先去体验一下港百,因为路线地形是很接近的。总体来说,国内的第一届100英里的比赛难度较大,给人印象也很深。

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