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TNF100KM赛前一夜(装备准备 饮食 休息)

TNF100本周末就要开跑了,做为国内难度最高的百公里越野赛事每年都吸引着很多新人加入这项赛事。从未接触过的线路,从未体验过的距离甚至从未经历的比赛突发状况都是我们追求的人生经历。
尽管很多人对中途的关门时间的设置表示了不满,但略带残酷的关门时间恰恰也应该是比赛的一部分,相对于有实力争取名次的众多“神兽”们,大部分普通参赛者还需要艰难的翻山越岭才能完成比赛。当所有的训练都已经尘埃落定,所有的装备补给都准备充分时,让我们来谈谈100KM前一夜的准备工作。

tnf100

交通住宿
尽可能不要赛前一晚才到达比赛驻地,因为赛前一夜有大量的准备工作,而且旅途也比较疲劳。TNF比赛地距离北京市区较远,外地跑友最好在前一天就到达北京??梢允档乜纯慈阑肪巢⑶沂视σ幌戮频?,赛前一夜休息的更好。

参赛手册
花20分钟翻阅一下参赛手册,即使有些信息你已经非常清楚了,但还是确认一下。比如补给情况,关门时间情况,医疗情况,关于退赛的规定。来参加比赛遵守规则,对自己和所有人负责。对比赛的一切情况做到心中有数。不要由于一些信息未了解而影响了比赛中的一些决策,影响完赛成绩或是造成更大的不适。

参赛包
在赛前一晚将起终点包,赛中补给点包,随身背包的东西装好,避免第二天早起匆忙间遗漏了东西。按照自己的计划将补给分装在各个包内,根据自己到达各个存包点的时间准备替换衣物,鞋子。并且用塑料袋分装好,防止下雨淋湿或饮料能量胶破损。同时避免在存包点手忙脚乱的找东西。尤其一些手套,手表,墨镜之类的小东西。建议在赛中补给点放备用袜子,医药包以及凡士林,可以进行简单进行皮外伤处理同时换上干爽的袜子和涂凡士林可以减少水泡的情况。

配速表
将每个补给点之间的距离,大约海拔和路况情况简单写下来用透明胶贴好防水防汗(如果认真些可以进行塑封)。自己有对比赛时间和补给的计划也可以备注在旁边(经验是注明消耗时间同时注明北京时间,比赛后半段大脑会反应越来越迟缓,算不清时间)每次进站灌水或者补给时掏出来看看,便于自己体能分配,补给和带水量。

装备
将所有装备再穿一遍,并仔细检查。不完全是为了拍照片,发微博。也是为了最终全部检验一次装备。不要因为任何一个细节让比赛变的不适,从而否定你之前付出的努力。比如头灯是否有电,GPS跑表的电量情况,号码布别针位置是否磨皮肤,鞋子的状态等。

睡眠
由于TNF将在早上4点半起跑,这意味着前一晚6,7点入睡比较合理。如果平时未养成早睡的习惯。尝试关闭手机,在入睡前将身体调整到最放松的姿势后专注于自己的呼吸,专注呼吸的节奏,呼吸的深浅,想象呼吸带来的身体变化,甚至感觉呼吸的空气的质感。即使暂时不能睡着,有各种杂念进来。不要关注自己是否思路走神,尝试将注意力集中在呼吸上,这样更容易入睡。即使前一晚没有睡好,也不要过于焦虑。有研究显示赛前一晚的睡眠与之前的大量训练相比对成绩并不起决定性作用。

饮食
赛前一晚的饮食以清淡的碳水摄入为主,注意选择卫生的就餐点和适合自己肠胃的食物。各地跑友的大聚会可以安排在赛后,赛前既不能大吃大喝,聚会等待也容易让人疲倦。往往前一晚5-6点吃晚饭后洗漱就可以准备休息了。第二天清晨赛前2-3小时进餐,可以尝试花生酱,面包,饼干,巧克力等以碳水为主的食物。这一餐一般能够补给1000-1500卡。赛前1-1.5小时再通过士力架,能量棒等再补充600-1000卡。赛前半小时则补给些运动饮料,水果等易于吸收的食物。赛前早餐多次进食,便于肠胃吸收,并且能摄入更多能量。

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