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如何准备第一次越野赛

相对于跑步机和公路跑来说,越野跑带来的新鲜感和风景让众多跑者欲罢不能。这项运动吸引了很多跑步爱好者和户外爱好者。怎样开始第一次越野跑赛事呢?《Asia Trail》 杂志给出了完整的建议,仔细阅读会帮你在这项运动中有个最好的开始。

越野跑新手的建议配图

photo by jiayu

1.加入一个本地的跑步组织

这会帮你找到跑步伙伴,更受鼓舞,分享一些越野跑的资讯。更重要的是能得到很多指导。

2. 为第一次参赛充分训练

为自己的第一次训练保留几个月充分的训练时间。如果从未参加过越野跑,可以选择短程(15km),少量爬升(500m左右)的赛事,让你能够充分的享受越野的乐趣。

3. 制定一个训练计划

制定一个可实现的训练计划和目标对首次参赛非常重要,过多的训练将导致伤病。

4. 在训练中加入多种变化

在不同的线路上训练,适应与比赛线路类似的地貌,提高越野跑技术。

5. 研究赛事线路

比赛线路如何?是碎石路还是混凝土线路,有多少爬升?对线路了解越清楚,比赛发挥会越好。

6. 做比预期更长时间的准备

如果你能够在1小时45分左右完成半马,那么在越野赛中可能要2个半到4小时才能完成同样距离的越野赛。

7. 补水是关键

了解补水点位置,做好随身携带水的计划。没什么比在炎热天气中没有水跑10公里更糟的事了。

8. 准备能量胶和电解质

对于炎热季节的长距离赛事这点非常关键,根据气候和身体状况选择合理的补给量。个人经验为每45分钟补给一个能量胶,每小时补给一个盐丸或泡腾片。在赛前先尝试一下,确定你的胃能够接受这个口味和品牌。

9. 携带合适的装备

在赛前训练中尝试装备(腰包,水袋包),练习摆放比赛中用的水壶,电解质,能量胶,MP3,小食等。比赛中你能够根据习惯知道每个东西放在哪。

10. 选一双合适的鞋子

不要花太多钱只为了买最先进的型号。一双舒适合脚的中等价格越野跑鞋可能更是最佳选择。越野跑鞋会比公路鞋略重,因为要提供崎岖路面的更多?;?。

11. 装备测试

在赛前带着所有比赛装备进行一次长距离跑进行适应性测试。

12. 赛前训练减量

比赛前2周只按照日常一半的训练量训练,赛前1周只安日常30%的训练量训练。

13. 充分补水

赛前多喝水,让身体充满水分。

14. 控制配速

开始时不要过快,特别是在长距离赛事中。在起跑线上的兴奋感会导致起跑过快浪费了能量。

15. 在陡峭的山路上尽力走

在上山阶段走并不是什么坏事,及时一些精英选手也会在上山的时候选择走。

16. 保持稳定配速

尝试稳定的输出,而不要忽快忽慢。

17. 在口渴之前喝水

在闷热的天气中,尝试每5分钟喝一小口水。

18. 按时补给

定时按计划吃能量胶和盐丸,尽可能在上山走路的时候吃,节省时间。

19. 赛后恢复

赛后尽管感觉非常疲倦,也要尽快补充水和食物。

20. 享受跑者之间的友谊,准备下一场比赛吧。

原文载于《Asia Trail》 2013年 11月刊 授权爱燃烧翻译,未经许可,不得转载。

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  1. 轻快地飞奔-安静3q 轻快地飞奔-安静3q

    今天和良师益友晓玛哥在跑后的饭桌上,我们再次聊起今年1月香港100的得失。他强调了对全程线路掌控能力,居高临下的去审视整个线路(前提是有充分并准确的线路资料),再结合自己的身体去制定全程每一段CP与CP之间的该采取的跑动策略。当然,简单的分析CP点的达到时间就已经说明有这个掌控线路的意识,但还远远够,还有高度、路况以及天气自然环境,再合理分配自己的体力。总之,赛前对线路信息的充分掌握,将极大的有助于制定并达到自己的目标成绩。

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    老刘头儿Lv.1
    2015-10-17 21:18:24
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