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100KM越野跑比赛战术

国内著名越野跑者王子尘(新浪微博:@让子尘飞一会儿) 今年即将连续第四年参加北京TNF100越野赛。在去年的比赛中他以11小时35分的成绩获得男子组第十名的好成绩。他的经验分享对即将参加TNF100KM的选手们都将有很强的借鉴意义。

在一次超长耐力赛的比赛中体能的合理分配对顺利完赛起着至关重要的作用。对大部分选手来说比赛一开跑就过于兴奋,受到给参赛者鼓劲儿的观众影响和挤在高手如林的第一集团这样的做法我觉得都很欠妥。每一次的百公里比赛都至少需要十个小时以上,甚至接近二十个小时,如果在开始就把马力开到最大对后面的体能供给是根本得不到保证的。跟着自己的节奏跑,不要受观众和对手的影响,在比赛中当遇到起伏爬升的时候一定要注意多补水和心率,把心率控制在一个自己可以舒服喘气的阶段才属于真正正常的范围,急促的呼吸和凌乱的步伐不仅会加速乳酸堆积还容易出现受伤的情况。找到和自己实力相近或者经常一起训练的伙伴一同开始这样才是最好办法。

zichenHK100

关于体能分配我的经验是,在顺利跑完比赛的百分之二十到二十五这个难度才算一个比赛真正的热身完毕。跑完全程的百分之二十时应感觉身体很舒服那样才是一个合适比赛的速度。如果没出大的状况的情况下完成比赛的百分之七十到八十时对顺利完赛已经有了很大的保证,当然这个时候你的精力和注意力更不能放松,因为体能此时已经接近极限,随时出现的一个小的失误就会毁了你全面所有的努力和几个月来为比赛所有的准备。当你已经跑在出现助威观众的赛道,临近终点不远而路况较好的赛段可以稍稍的加速,完成最后的比赛。

一个全程马拉松可以通过前一晚的一顿丰富的晚餐的营养来保证比赛的质量,但一个超长距离的耐力跑你根本不可能实现。即使是专业的运动员也需要运动的补给。不要在比赛中尝试新的补给和饮料,经常比赛的选手都会在自己的备战期在实际训练中尝试各种补给,并找出最适合自己的方案。一般比赛的组委会会提供最基本的清水,运动饮料和面包。服务周到的比赛还会有水果热饮和粥、面等对运动员迅速恢复体能有帮助的补给。因此不要过度依赖组委会的补给,在平时周末的训练中尝试自己的补给。我自己会选择的补给品种包括:清水、电解质丸、盐丸、能量棒、能量胶、能量软糖、带盐的坚果等高热量的补给??梢愿葑约浩绞钡牟垢肮吆捅热钡奶炱榭鲆约叭赖哪岩壮潭鹊雀丛右蛩毓婊屎系牟垢?,但始终不要拿自己的在比赛中做实验,影响运动成绩倒在其次,错误的补给会导致选手出现恶心,头晕,手脚麻木等危险状况。

补给的方法我的建议是少量多次的补给,这样能让自己的身体很好的消化和吸收,在跑动的时候胃也不会出现不舒服的情况。对于从一早开始有可能跑到夜晚的比赛,几个关键点就是中午12点和晚上6点这都是我们生理反应需要进食的时段,这些个时段的补给当然需要更加的引起重视。但切记过量,因为在补给过量后身体会出现困倦四肢发力的情况。

比赛是漫长的一天,你可能无法完全时刻保持注意力的集中,但要时刻提醒自己集中注意力。因为当你疲惫、过度兴奋和欣赏风景的时候却是最容易出现问题的时候。你永远要记住在野外比赛,赛道不可能像你在跑马拉松时那么平坦有弹性。越野赛道起伏的路面、锋利的碎石、树叶下的陷阱随时会让你退赛。所以注意力的集中对选手来说是非常的关键。

题外话:
我希望所有的越野跑选手在享受自然的同时也要爱护自然,跑过路过也不能留下垃圾。这在国外的比赛中选手都做得很好,在国内的比赛中组委会和运动员也越来越重视这些个问题。毕竟荒野中的垃圾不容易清理,一些不能降解的瓶子,包装等可能长期污染环境。

vasque

(图片来自@VASQUE西湖跑山赛 新浪微博)
在国内的比赛中有作弊的现象出现,这除了是一个违背体育道德和公平竞赛的行为,更是一个违背自己内心的行为。超长距离越野赛优胜奖励都很少就是为了避免一些过于功利的行为,因此一些职业运动员很少参加类似的赛事。这类赛事更多的是与自己比赛,是否靠自己的能力真正完成了全部100KM。你的内心永远记得自己是怎么完赛的

您需要才能回复
  1. 游客 游客

    谢谢分享。

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  2. 忘悠草 忘悠草

    <img src="http://img.t.sinajs.cn/t35/style/images/common/face/ext/normal/c9/geili_org.gif" />

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  3. 17d86042374159d5de81ba7fcb6bed11
    自由的精灵Lv.3
    2015-03-23 10:24:30
    学习了,对我以后有帮助

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