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Virbram HK100 赛前突击

Virbram HK100 百公里比赛是世界超马大满贯赛事之一,也是国内跑友最早接触过的优秀百公里赛事,首届只有2位大陆选手参加,而2014年的比赛来自大陆选手将有数百人之多,热闹非凡。但是,任何一个百公里都不是闹着玩儿的,都需要敬畏之心去做准备。赛前最后这几周需要注意些什么呢?

131224-lele

HK100如此受内地跑者的追捧,喜忧参半。喜的是跑步大发展连百公里都广受追捧,忧的是很多跑友其实并没有做好跑 100 公里越野赛的准备。很多从马拉松进阶的选手把“初百”放在 HK100,因为它口碑优秀、32小时的超长的关门时间,相比较 TNF那种难度大关门紧的赛事来说,的确轻松。 "走也走完了" 成了很多初次接触百公里人的潜台词。

但是,千万别拿马拉松能力与百公里越野赛相提并论,表面上看都是很需要耐力的跑步比赛,但核心其实非常不同。下面是比较明显的几点:

时间方面

马拉松只要半天里的几个小时就结束,两顿饭之间的运动。百公里则动辄十几二十个小时,全天候赛事,熬夜奔跑、风餐露宿在所难免。生物钟太过精确也会成为负担,到点就困早睡早起的好习惯却成短板,百公里非??佳榘疽沟哪芰?。能量补给来讲,马拉松,快者不吃不喝也行,一般速度适当饮食就可,但是百公里,边赶路边吃东西才是主流,十几个小时的能量消耗超乎你的想象,再有脂肪储备也会饿。

肌肉使用和战术技巧

山路越野和路跑使用的肌肉群是不同的。平路会使用很多向后蹬地的力量,强调大腿后侧的股二头肌。而山路则给大腿前侧的股四头肌提出更大要求,是身体向上的力,这是两组不同的肌肉群,下山也是一样,对股四头肌压力更大。百公里非??佳橄蛏戏⒘Φ募∪?。就战术技巧来讲,马拉松可以配速,基本匀速运动。但是越野跑,上山下山高低急缓体现出不同的强度,身体还要保持平衡,速度会不断变化。越野跑配速的核心是合理分配体能,拿着赛道地图把路况和高差都考虑进去进行的体能分配。另外,吃喝对体能补充也要考虑进去,合理的战术就是恰好在百公里结束终点线把所有体能用光。

比赛难点

越野跑对赛道的熟悉程度占了很大因素。我指的熟悉不仅是认路,也包括上山下山技术,脚感怎么样,跑草地路,跑沙土路,跑碎石路,跑台阶路,跑防火道水泥路……香港的山和北京的山很不一样,大石头、台阶极多,港百跑得我看见台阶都想吐。高手比赛,靠上坡拉开的距离十分有限,下山才是真功夫,好技术可以节省非常多的体能,而且,下山技术不在山间实际操练是不行的,健身房、平路都没法模拟路况。

安全问题

马拉松基本没啥顾虑,反正是平路,环境很安全,胡思乱想或者心无旁骛都可以跑得开心。但是越野赛则一定要专注,每一步的落点都是判断,哪块儿石头可以踩,接下来的三五步和路线怎么规划,不光看脚下,头顶树枝会不会的撞到头……另外,脚上起水泡也是困扰很多人的问题。百公里太长,鞋子有一点儿不合适都会积累成可怕的后果,尤其下山,脚在鞋子里面会不断摩擦碰撞,起水泡的概率比马拉松大太多。我的解决方案是脚抹凡士林和勤换袜子。装备的话,因为要赶夜路,昼夜温差很大,在大型装备补给站一定想好后半夜的着装,头灯、风衣等。临行前看好香港的天气预报。

越野跑小金兔

2014年港百,于雷、王子尘等组成拿小金人的兔子团,也就是小金兔团。但我感觉这事操作起来难度非常大。因为每个人的“强项”不同,有的选手上山能力强,有的选手平路速度快,有的选手下山技术好,换句话说,按照合理的体能分配(兔子配速),如果这三人同时完赛,这三人在过程中绝对不是一路随行。很可能的情况是,在不同的路段几个人交替领先。不知道小金兔的团队有没有更加细致地划分三种兔子,因为很多人都不会匀速完赛。我非常清楚自己的能力,平路和不太陡下山都还说得过去,但是陡升陡降是我极大的弱项。百公里的兔子想想也是非常不容易跟的。

基于以上的分析,还有不到一个月的时间,最出效果就是补短板。对百公里无概念的新选手,我有以下建议:

1.没熬过夜的,练习几次夜跑。不习惯路餐的,在运动间歇时间吃饭,能量补品多尝试,合胃口也很重要。

2.上山下山能力不行的,做做腿部力量强化训练。港百很多水和食物都要自己背,单凭这点我也建议大家多做负重腿部练习。

3.体能分配的训练主要来自于对自己能力的了解,多大坡度能跑,多大坡度要走,不同坡度之间如何考改变步幅来更换肌肉组群来轮换休息……在训练时候多思考。

4.下山技术没有捷径,只能到山里实际演练。我现在越野跑很多,各种路况都跑过,经验已经固化到脚底下。但是初百的人要小心,有速度的下山真的不容易。我刚开始越野总是要判断落脚点,小心翼翼,等跑多了,脚下就有准,只需判断路线就能更省力的快速下山。脚感好,就能看得远,就能多规划几步,就能省力气,就能身心放松。

5.安全、水泡、装备等问题,赛前可以根据海拔图在脑海里模拟一遍港百的行程,你到各个地点的大概时间,可能遇到哪些情况,做好最细致的准备,能让你少些风险因素,也可多问问跑过港百的人。

6.跟兔子的话,估计爬过几个山头自己能力及兔子节奏就心中有数,跟兔子还是会好很多,毕竟长路漫漫,有几个香艳的帅哥在旁边会有很大精神动力的。

港百在即,赛前能吃多少苦,赛场就会有多轻松。找到短板,迅猛突击,忘掉马拉松的感觉吧,百公里越野是个全新的领域。题目就是这些,看自己复习的程度了。

对了,我也在训练熬夜能力,这篇文章就是半夜2点写的。

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