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Virbram HK100 临场比赛战术

Virbram HK100比赛,对于16小时以内完赛的选手是巨大的挑战,对20小时以外完赛的选手则是更大的挑战。因为他们必须要经历几乎整个夜晚。而长时间的比赛,夜间作战,疲倦,补给每一个因素都可能造成无法完赛。在比赛中如何安排才能保证自己顺利完赛呢?

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笔者参加过5次100公里级别的越野赛。也经常与身边的朋友交流比赛经验。在这个过程中,我发现实力是影响最终的成绩的一个方面,针对性训练是一个方面。但在比赛中合理的战术安排也同样重要。

合理的战术安排的前提在于对比赛的了解以及对自身实力的了解。对比赛需要了解以下几个方面的问题:比赛起终点的情况,组委会对比赛的规定和要求,沿途补给情况,紧急状况的联络与撤离,每个补给点的里程,海拔,路况情况。以及之前参赛选手碰到的问题和解决方案。每个方面的信息都能够使你面对比赛时更加游刃有余。

在制定比赛战术时要关注以下的几个方面:

体能分配:

全程尽可能均匀分配体能,甚至可以前半段略慢。在比赛前1/3的里程中逐步适应比赛节奏。不要抱定分秒必争的情绪,不要跟身体任何压力。至少要较为轻松的到达CP4。前期即使再努力,每公里的配速很难提高1分钟以上,但是一旦体能透支,耗尽,每公里慢个3-5分钟都有可能。因此将体能过多的投入于前半程并不经济。

CP5-CP6是一段漫长且爬升很多的赛段,如果能保持良好的状态到达CP6,那么完赛的可能性将大增。如果能顺利到达CP8则几乎肯定可以完赛。但不推荐在补给站做过多停留,除了补给和适度拉伸外。长期停止运动会让肌肉感觉不同,而且也浪费时间。同样花费的时间不如在路程上适度放慢配速来节省体能。

首次参赛的选手可以按自己的比赛目标参考上届跟自己目标成绩接近的香港选手的分段时间。本地选手对赛道熟悉,经验丰富。因此分配体能更为合理。前几个补给点的时间进行一下校核基本可以知道自己的水平和能力是否能够达到目标。

补给策略:

对于长距离赛事中补给是个巨大的问题。身体长期运动产生大量消耗,同时肠胃功能下降造成补给不足。因此补给方面建议少量多次,尽早开始。不要考虑有明显饥饿感时再进行补给。而应该在每个补给点都适量补充少量食物,水果。后半程可以每1小时都补充些能量棒,能量胶等食物。保持血糖稳定,持续补充肝糖原。

在补给的过程中注意日常吃正餐的时间。尽可能在这些时间点进行补充,顺应人体的生物钟。更有利于吸收。有人将超马定义为吃吃喝喝的比赛也不为过。对于比赛时间超过20小时的选手。如果日常也应该吃4-5顿正餐,更何况是在持续的体能消耗中。

电解质要注意及时补充,但不要过量。电解质过量会造成肠胃紊乱的问题。1月的香港天气只有中午前后较热。所以可以根据个人情况通过运动饮料,泡腾片,或是食物进行补充。是否有必要补充盐丸,乳酸丸等药物,要根据个人情况。(具体可参考爱燃烧文章:《耐力运动员的饮食,神奇的小药丸》)

上下山策略:

越野赛除了比赛强度大之外,与公路跑,场地跑使用的肌肉也不同。尤其是上山时对腿部肌肉的压力,如果速度快。心率也会较高,这就意味着更多的无氧代谢,乳酸的快速堆积。这种情况会造成后半程的“撞墙”。而且上山的小跑,快走与匀速走的差距不大。尽可能找到身体舒适的“区间”。对于大部分选手来说,上坡可以全部采用走的方式,以节约体能。

下山不要急着抢时间,尤其是在上下山转换的阶段。慢跑放松肌肉,缓解疲劳。及时将心率调整在“有氧范围”(一般应该低于160)。下山如果持续高速,一方面对关节是巨大的压力,另一方面也不利于身体的调整放松。

夜间比赛:

在比赛中,晚上7点左右天就黑了。此时比赛才开始11个小时,大部分选手还有3,40公里的赛段未完成。在夜间比赛除了准备好过夜的装备,解决好照明、保暖等问题外?;挂姓绞醴矫娴牡髡?。上山可以维持原有速度,此时尽管视野不好,但上山的速度较慢,不会有危险。下山则要适当放慢速度,注意安全。如果能找到水平差不多的选手尽可能组队前进。跟在他人身后减少了找路和落脚点的时间,可以把更多的精力关注在自己身体体能方面的反应。

如果在凌晨2点之后,很多人的生物钟日常都该熟睡了,困倦很难避免。如果感觉非常困可以在补给点休整10-15分钟再继续走。不要在路上睡觉,或是在神情模糊的状态下赶路。这样不仅拖慢速度,还很危险。

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