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Training by Speed or by Heart Rate - Which One Should I Use?心率VS速度,孰好孰坏

发表于 2013-1-6 11:48 | 显示全部楼层 |阅读模式
Training by Speed or by Heart Rate - Which One Should I Use?Visit any online running forum or discussion group, and you will see ongoing debates about different types of training. On opposite ends of the debate are two types of training: “velocity based” training and “heart rate” training. One method focuses on speed, the other emphasizes heart rate “zones.” Proponents of each method - and similar variants of these training methods - can sometimes become quite critical of the “other side” in the debate. Runners who are searching for ways to improve their economy, speed, endurance, and stamina easily can become confused by the point/counterpoint in the debate.
There is no stand-alone formula or training method that can guarantee “running success,” however that is defined, for every runner. Some runners want to lose weight and improve their overall endurance. Others aim for specific time goals in the 5K, 10K or other distances.
One constant in the various training methods is consistency. Whether a runner is targeting a Boston Marathon qualifying time, or hoping to run a decent 5K at the end of a sprint triathlon, it is important is to find an appropriate training method and stick to it. Bouncing from one method to another without understanding the concepts and objectives is frustrating and unproductive.
More important, runners need to understand the basic principles of different training techniques so that they can select a method that best fits their ability and long-term goals.

Velocity-based training is all about goal speed
In its simplest terms, velocity based training consists of running certain distances at a specified pace, or at workout paces that are tied to that specific pace. This does not mean that any runner can simply pick a goal pace - like 7 minutes/mile for a marathon - and start training at that pace. Sure, it would be nice to run your “wishful” pace for a quarter mile and slowly build that up to 26 miles. But that’s not how it works.
In order to train at appropriate speed, a runner must know his or her “VO2max,” which is the maximum amount of oxygen the runner can take in, process, and use to provide energy. Generally, the faster a runner can go, the greater amount of oxygen he or she can use. VO2max is not something you can measure on your own using off-the-shelf technology (like a heart-rate monitor). Precise measurement requires laboratory conditions on a treadmill or other exercise equipment. Even with that equipment, determining an exact VO2max can be somewhat tricky, and might require repeated tests in a controlled environment. Since that is not readily available to most runners, the next-best-thing to using VO2max is the “VDOT” formula. The VDOT system, which was developed by renowned running coach Jack Daniels, approximates VO2max based on a runner’s time for any specific distance and assigns a “VDOT value” to the runner.
为了在特定的速度下训练,跑者必须知道他或她的“最大摄氧量",这个值是指跑者能够摄入、产生并且将之转为能量的氧气值。一般来说,一个跑者能够跑的更快,那么他\她能够利用的氧气值就越大。利用你自己所拥有的设备(如心率表)是不能测出最大摄氧值的。精确的测量需要实验室条件下,使用跑步机或其他健身器材。即使使用这种设备,确定一个精确的最大摄氧量也有难度,不仅仅要严格控制环境,而且很可能需要反复试验。因为对大多数跑者而言,这是不容易获得的,所以接下来有个更好的衡量最大摄氧量值的VDOT公式出现了。 由著名的跑步教练杰克·丹尼尔斯开发出来的VDOT系统,根据跑者在跑完特定距离所需要的时间来估算最大摄氧值,并且计算该跑者的VDOT值。
Once the runner has a VDOT value, the Daniels method assigns training paces for various distances based on that VDOT value. Long runs, easy runs, threshold runs and interval workout paces are all tied to that VDOT value.
当跑者获得了VDOT值后,Daniels方法会依据这数值来计算不同距离训练的配速。长距离跑,轻松跑,乳酸门槛跑以及间歇跑的配速都可以由VDOT值来计算。(二猪注:在网上找到了一个计算网址:http://www.attackpoint.org/trainingpaces.jsp 有兴趣的可以看看)
Keep in mind that the objective of endurance training is to increase VO2max, and in turn increase the VDOT value. The higher the number, the faster the pace. Using the Daniels Running Formula - or similar systems such as the McMillan Running Calculator - runners find guidance to train for anything from short distances to marathons.
请记住,耐力训练的目标是增大最大摄氧量,也就是增加VDOT值。数值越高,你就跑得越快。使用丹尼尔斯公式 - 或类似的系统,如麦克米兰跑步计算器 - 跑者可以找到从短距离到马拉松距离的所有配速指导。

Heart rate training is all about staying in a “zone.”
Heart rate training uses a heart rate monitor and various training zones based on a runner’s maximal heart rate. There are dozens of published materials that recommend certain zones for training, ranging anywhere from 60%-80% of maximal heart rate for the “aerobic zone,” and similar percentages for “easy/recovery” zones, “lactate threshold” zones, and so on.
Some materials simply suggest that runners subtract their age from 220 to determine maximal heart rate, but that is extremely simplistic and not very useful. The better method is to use heart rate reserve, or “HRR,” which takes into account a runner’s resting heart rate as well as maximal heart rate. Thus, runners can get an individualized number to determine their ability to go from a state of rest to maximum effort. The methods for determining maximal heart rate vary, and include timed runs on a track, hill repeats at a given distance, and treadmill running at gradually increasing speeds. Whichever method a runner uses to determine maximal heart rate, the key is to use a heart rate monitor while running, and to stay within specified zones depending on the given workout.
有些资料建议可以简单地以220减去年龄,得出最大心率值,但是这种计算方法太过简单且意义不大。更好的建议是使用储备心率(heart rate reserve, HRR),它兼顾考虑了静止心率和最大心率,即跑者从休息状态到力竭状态的具体心率范围波动值。测量最大心率,有多种方法,在跑道上、在坡道上、在跑步机上等等。不管你用何种方法,关键还是使用心率表,在不同的强度下得出具体的心率区间。

Speed or heart rate? Which one is “best” for training?
Proponents of velocity based training maintain that its key advantage is that training paces are directly tied to recent performance and goal racing speed. Some will criticize heart rate training is being too limiting, because factors such a heat, fatigue, and dehydration will affect heart rate and thus require the runner to slow down too much.
On the other hand, proponents of heart rate training will point to the world-class cyclists in the Tour de France, who use heart rate monitors in training and in racing, and say “if they’re doing it, then it must have value.” They will also argue that heart-rate during exercise is directly tied to scientific measurements of cardiac output, oxygen usage, and consumption of fuel (carbohydrates and fat).
Again, there is no single method that is a “magic pill” for improving as a runner. There are entire books devoted to each method, and the number of resources in print and online is vast. The best advice for runners is to learn the basic concepts and terminology for velocity based training and heart rate training, find a method, learn its principles, and stick to it.
 楼主| 发表于 2013-1-6 11:54 | 显示全部楼层
忘了帖原文链接了:http://www.twentysixtwo.org/imag ... locity_Training.pdf
发表于 2013-1-6 13:10 | 显示全部楼层
发表于 2013-1-6 14:03 | 显示全部楼层
发表于 2013-1-6 14:37 | 显示全部楼层

发表于 2013-1-6 14:44 | 显示全部楼层
总之,最后,没有对“Which One Should I Use?孰好孰坏 ”给出答案......


嗯 马拉松就是一种坚持,不管是训练还是比赛  发表于 2013-1-6 19:22
发表于 2013-1-6 14:48 | 显示全部楼层
发表于 2013-1-6 17:00 | 显示全部楼层


您是酒精含量过高  发表于 2013-1-6 19:24
发表于 2013-1-6 17:21 | 显示全部楼层
黑子 发表于 2013-1-6 17:00
心率训练俺试过一段时间,对心浮气躁的俺不是很适合,所以,俺还是坚定地走速度训练方式,尽管经常在大赛上 ...

发表于 2013-1-6 18:17 | 显示全部楼层
黑子 发表于 2013-1-6 17:00
心率训练俺试过一段时间,对心浮气躁的俺不是很适合,所以,俺还是坚定地走速度训练方式,尽管经常在大赛上 ...

发表于 2013-1-6 19:30 | 显示全部楼层


元芳认为此话言之有理  发表于 2013-1-6 21:47
发表于 2013-1-8 10:43 | 显示全部楼层

发表于 2013-1-8 19:01 | 显示全部楼层
vdot是基于著名的长跑教头Daniels(“Runner's World”评选出的“The World's Best Coach”(世界最佳教练)提出的跑步理论而推出的计算公式。但是,他也有相应的心率zone。
发表于 2013-1-8 19:41 | 显示全部楼层


发表于 2013-1-10 10:04 | 显示全部楼层
二姑娘晶晶 发表于 2013-1-8 19:01
vdot是基于著名的长跑教头Daniels(“Runner's World”评选出的“The World's Best Coach”(世界最佳教练) ...

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