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Vibram HK100—目标小金人篇

HK100是大部分国内越野跑爱好者远距离参赛的第一站。一方面香港是特区,语言、文化等方面没有阻碍。另一方面该赛事100公里关门时间为32小时,比较宽裕。普通爱好者努力训练之后也能完赛。但主办方设置了金、银、铜三个级别的奖项。16小时内的选手将会获得金奖,也就是能得到一个“小金人”。什么样的选手?怎样准备才能获得“小金人”呢?

131213_hk100_gold-11

HK100的比赛关门时间为32小时,而将金奖设定为16小时以内完成比赛的选手。这不是一个能轻易达到的目标。根据经举行前三届比赛的完赛情况稍作分析:

2011年:136人完赛 35人 25.7% 16h 男子 32人 91.5% 女子 3人 8.5%

2012年:510人完赛 128人 25.1% 16h 男子 116人 90.6% 女子 12人 9.4%

2013年:854人完赛 158人 18.5% 16h 男子 142人 89.9% 女子 16人 10.1%

在前两年有约1/4的选手能够在16小时内完赛,这2年赛事名气不大,参赛的选手更趋于精英爱好者。但今年(2013)由于很多越野跑新人加入赛事造成,因此16小时内完赛的比例下降到18.5%。明年(2014)赛事规模进一步扩大。预计能够拿到金奖的选手不到1/5的。而且对女子选手来说拿到金奖更难。

要冲击金奖需要以下的几项基本能力:

A.较好的马拉松成绩

全程马拉松在3小时10分以内,最差也要有3小时30分的水平。

越野跑能力不能简单与马拉松跑划等号。比如2012年时香港女选手阿妍当时马拉松最好成绩只有3小时45分左右,但在HK100中以14小时47分的好成绩完赛。但大部分选手的HK100成绩都与马拉松成绩相关。完赛时间约为马拉松完赛时间的4.5-5倍。

今年(2013)年大陆的三名选手老罗,薛大宝,Bruce的HK100成绩在15-16小时之间,在之前一个月他们在上海马拉松中的成绩都是3小时-3小时10分的水平。

B.高质量耐力训练

HK100比赛的赛道前易后难,尤其在CP8(83公里)之后要连续攀爬针山、草山、大帽山三座山峰。这意味着在体能几乎耗尽的情况下依然需要克服超过1000米的累积爬升。因此赛前的体能储备要达到一个较高的水平,才能够保持在比赛中16小时的稳定输出。

笔者比较推崇在赛前进行低强度,长时间的山地慢跑。将心率控制在MAF心率以下5-10的强度。单次训练时间超过6小时。最好每周末能够保证一次8-10小时的训练。一直持续到赛前2周,进行休息调整。

目标为16小时的跑者,在经验,速度能力上一般都不存在问题。往往是由于赛前体能储备不足或是状态调整不好。一般会是在75公里后出现问题。此时那些跑量巨大,耐力训练多的选手发挥得会更稳定。

C. 细节的可靠性

在比赛中最大的困难不是体能瓶颈,不是疲倦,而是突发的意外事件。比如崴脚、摔伤、肠胃不适等问题。这些很可能瞬间毁了精心准备很长时间的比赛。

为了避免意外事件,选手需要全程比赛保持高度注意力。在训练的过程中,也要练习更多的关注跑步本身。训练山地能力,让身体形成对越野地形的本能反应,这会大大减少崴脚和摔伤的几率。

在赛前要反复尝试各种能量食品,找到适合自己的组合。路过补给点时适量的选择适合自己口味的食物。尽可能选择白切面包,橙子这类不易引起肠胃问题的食物。如果天气较冷可以尝试热水或热汤能够让肠胃舒适一些。对可乐,香蕉这类有可能引起肠胃问题的食物少量适度取用。增加补给次数,减少每次补给的量。降低肠胃出问题的可能。

D.合理的比赛战术

香港当地选手对HK100的战术安排有个精辟的总结:“留前斗后”。意思就是前半程适当保留体能。上山不求强度,甚至可以快走,待平路和下山时再跑。后半程在CP8之前也不要拼全力。在比赛中CP5和CP8是2个对自己体能和完赛时间进行校核的关键位置。从2013年15:30-16:00完赛选手成绩来看,这个时间段完赛的共39人,其中:

CP5:最快 6h26m 最慢 7h48m (大部分选手到达的时间 6h50m-7h15m )

CP8:最快 12h12m 最慢13h02m (大部分选手到达时间为12h30m-12h50m )

有了以上数据可以看出如果要比较有把握16小时内完赛。应该能够保证自己相对轻松的在7小时左右到达CP5,并且保有余力的在12个半小时左右到达CP8。之后再对终点发起最后冲击。

除非后半程的能力非常强,否则7个半小时之后才到达CP5将很难在16小时内完成比赛,而CP8处12小时50分也基本上是最后的时间关口了。

E.装备准备:

这里先对冲击16小时的选手来谈一些可能遇到的特殊问题。对于更广泛的越野比赛的装备选择,爱燃烧即将推出详细的文章介绍。

头灯。这是一个经常被忽略的配件。比赛时7点左右天就完全黑了。因此需要约5小时的照明。尽可能考虑亮度高的头灯,在晚上山间经常起雾。亮度高的头灯能看的更清楚,减少发生意外的风险,同时减少行进速度受到的影响。

登山杖。对于16小时完赛的选手。后半程的主要问题是耐力,而不是速度。因此登山杖虽然会在前半程影响一定的速度和灵活性。但是会大幅度节省体能。因此随身携带还是非常有必要的。

能量食品。为冲击“小金人”这个目标,选手对时间的把握要争分夺秒,需尽可能减少补给点停留时间。每个补给点几乎加完水就要出发,消耗的时间不要超过3分钟。即使CP5这样的大站建议停留时间也不要超过5分钟,热乎乎的泡面这种基本上就不要想了。10个补给点的停留时间尽可能压缩在30分钟之内。只有这样积少成多,才能更为从容的达到目标。

在HK100赛道上拿到16小时以内的成绩对绝大多数人来说都不是件容易的事。每个人的状态,能力和战术都不尽相同。但是赛前计划越周密,比赛时达到目标的可能就越大。在赛前赛后更专注比赛本身,而聊天和应酬待拿到小金人之后再和小伙伴们炫耀也不迟。

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  1. 9242a782782c67aa461db9d6664ac3a4
    iLIKE540Lv.11
    2016-09-05 17:58:43
    满满的经验之谈,就喜欢这样的干货。期待大神分享训练备赛攻略

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