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2013戈壁长征(极地长征中国站)的那些吃喝

一个7天250KM的自补给越野赛事中,食物成为装备中最终于的组成部分。因为在赛事中不能得到来自赛事组织者,志愿者的食品补给,也不能沿途购买。在野外采摘或是打猎这种事也太不靠谱了。所以如何最高效的携带食物成为每个参赛者最看重的问题。

中国选手在比赛中吃晚饭

中国选手在比赛中吃晚饭

组委会对参赛选手的饮食有2项强制要求:
1.每天摄入热量不得低于2000卡;
2.携带电解质
但是这些强制规定只是对选手的健康安全的基本保障,选择食物时要考虑的问题远远要复杂的多。在食品补给的准备过程中必须考虑以下问题。
1. 究竟需要携带多少热量的食品?
组委会对选手的强制规定为2000卡/天。赛事每天的里程约为40km山地,累计海拔约在1000m/天左右。一个70kg体重的参赛选手,每天完成赛事消耗的热量就在2800卡左右了。因此大部分选手携带的热量都超过3000卡/天。
而在保证热量摄入的前提下降低食品重量又成为很多选手在选择补给的原则之一。很多人称之为“补给效率”,指每100克食物能提供的热量,或是每千卡食物的重量。参赛时经常吃的能量棒,能量糖等效率很高。巧克力,坚果是很多选手的选择,粉状的补充,恢复冲剂也是必备补给,而这次很多选手选择的脱水意面或是盖浇饭也能达到每100克500卡以上的热量。

2. 三餐如何配给?
每个选手的水平不同,因此选择的比赛战术也不同。对于一些高手来说,每天能在下午2,3点时完赛。早上吃好早饭,比赛途中只要适量补充能量棒或能量胶就可以完赛。到终点后选择能量冲饮恢复肌肉补充体能。等到晚上再吃一顿正餐即可。
一些实力不强的选手要到下午5,6点才能完赛。路上需要不断的进行补充。燃烧君几次做扫尾工作,陪同几名后边的选手,他们几乎在每个补给点都吃一定的食物。

3. 食物的组成是什么?
大体分为3个部分:主食,小吃和补充品。
主食以脱水的意面,米饭的户外食品为主,只需加入热水等待10分钟就能吃。一般干冷状态下的重量为135-150g每包。一袋可以打发一餐。也有些亚洲选手选择泡面。每天晚上就是日清,统一,泡菜,出前一丁的大聚会。有些选手选择每天2餐主食,而大部分选手似乎只准备了1餐。
小吃以能量棒,巧克力,坚果为主。也有人带饼干,糖果和牛肉干。一般用于早餐或是赛事中段。很多选手的早餐为一杯奶粉泡的牛奶加一把坚果或是1根能量棒。
补充品是非常重要的选择,由于体积和重量限制了食品的丰富性。所以维生素,蛋白质等都是靠补充品进行补给。大部分选手带了赛后恢复的冲饮,用于补充电解质,微量元素和能量。蛋白粉也是很好的选择,帮助肌肉进行恢复。多日无法获得水果和蔬菜的营养,因此携带多种维生素。也有选手带膳食纤维片。电解质方面泡腾片和盐丸选择几乎各半。

4. 食物的选择要注意什么?
食品的选择首先是安全考虑,尽可能不要选择生鲜食品和自制食品。不便于携带和储存。一旦变质后会毁了整个比赛。
多种营养进行配合,不要单纯将注意力集中在热量供应上,而要注意微量元素,蛋白质和膳食纤维的补充。虽然无法做到日常饮食那么丰富,但是要尽可能搭配合理。缺乏某种营养会造成抵抗力大大下降。
多日赛不同于单日越野或马拉松,不是一时一刻的比拼,因此能量胶使用不多,更多的选手选择更能饱腹的能量棒,燕麦棒等小吃来补给能量,能量软糖也有不少选手选择。

5. 如何调剂口味?
在长距离的征途中人的胃口会变差,最高效的能量食品连吃7天任何人都会吐吧?一些干冷食物更符合西方人的口味,而泡面之类的食物也是亚洲选手选择的更多。对于中国选手,选择脱水米饭做为主食,甜的能量棒做为小吃。再配合些牛肉干,盐焗杏仁和葡萄干做小吃。也有选手带了干柠檬泡水来调剂口味。赛前可以将食品适量的吃1,2天测试一下反馈。一些亚洲选手由于不适应一些户外奶油口味意面而只吃几口就扔掉,这样体能没办法及时得到补充。越丰富的口味不一定代表更丰富的营养,但肯定更好下咽一些。
大量的能量食品吃多了口感会很差,而且没有饱腹感。而过多的零食和普通食物重量又过重。在出发前对自己进行一定的测试,看看是否能够忍受连续几天靠能量棒和补充液为生。但也不要过多的携带酱菜,酱豆腐,真空包装的鱼肉之类的。从比赛的第二天开始就不断有选手丢弃食物了,既有分量估算错误,也有口味不合适的原因。

6. 食物的重量和包装怎么选择?
食物的总重量一般在3-4kg,热量在14000-30000卡之间。每个人需要根据自己的身体进行选择。燃烧君如果参加比赛每日需要获得的补充应该在3000卡以上,如果每100g的平均热量在500卡,即每天需要600g的食物。总重量会超过4kg。
很多选手在组委会检查过食品热量之后为了减轻重量而丢弃了外包装,个人更倾向保留外包装,对重量影响不大,但是对食品质保更为可靠。不会因为浸水或是高温而变质。

来自新加坡的选手将每日的饮食精致的打包??从蚁陆堑呐萏谄?,你真的吃得了这么多么?

来自新加坡的选手将每日的饮食精致的打包??从蚁陆堑呐萏谄?,你真的吃得了这么多么?

燃烧速览
昨天与朋友聊天得知极地跑者今年要去挑战恶水超级马拉松。心中一阵感动,普通人身体里存在着惊人的能量。恶水超级马拉松大概是这个星球上最艰苦和疯狂的赛事之一。这项每年7月在美国加利福尼亚死亡谷举行的里程217km,累计海拔爬升5300m的赛事最大的挑战是温度,白天最高温度约为50摄氏度,高海拔处则为零下,赤脚无法站在地面上。
报名参赛的条件为
1.曾完成过恶水超马,并在1年内完成过知名超级马拉松。
2.完成过三次100英里超马,并有一次在1年内完成。
3.完成过Brazil 135 并在1年内完成过知名超级马拉松。
报名条件3选1,如此苛刻残酷的比赛,每年会有约90名“疯子”中的“疯子”站在起点。祝福极地跑者,希望他一切顺利。

恶水马拉松(badwater)比赛时的状况

恶水马拉松(badwater)比赛时的状况

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