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业余选手跑进2:08的强大秘密

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发表于 2013-1-28 22:01 | 显示全部楼层 |阅读模式
本帖最后由 二猪 于 2013-1-28 22:05 编辑

Single-Session Workoutsfor Marathoners
Why training once a daycan work to your advantage
为什么每日单练对你有利
Published August 15, 2011

When 24-year-old Yuki Kawauchi became the firstJapanese runner to cross the finish line at the 2011 Tokyo Marathon (2:08:37,third overall), race officials were left scratching their heads. Who was thisguy? Did he, an amateur runner who had previously run 2:12 despite holding downa nine-hour-a-day job while training for the marathon, really just outrun anentire field of full-time, triple-digit-mileage-logging Japanese pros?
He did.
当24岁的Yuki Kawauchi(川内优辉) 以成绩2:08:37,且作为日本国内选手第一、赛事第三冲过2011年东京马拉松比赛终点时,赛会官员抓耳搔腮:这人是谁? 尽管他之前跑出过2:12的成绩,可作为一名每天正常工作九小时的业余跑者,为何比赛场上那些日本国内职业选手更为出色呢?

Now that Kawauchi’s story is well-known, one thingthat sticks out about it is his training in the lead-up to Tokyo: He turnedhimself into a 2:08 marathoner by maximizing single-session runs. In Kawauchi’scase — an unsponsored office worker holding down a full-time job — followingthe traditional elite marathoner’s playbook of accumulating 120-plus weeklymiles through multiple “doubles” spaced evenly throughout the week simplywasn’t possible.
Kawauchi didn’t have the time.
现在Kawauchi已为大家所知,但是他的训练方法也引起东京人的关注:他通过每天尽可能延长距离的方法来跑出马拉松2:08的成绩。传统的精英马拉松跑手都是周训练量在120英里以上,其中也必须包括数次的日练两次的模式。而Kawauchi是个没有任何赞助的全职办公室白领,对于他来讲,他的的确确是没有时间去实现这“日练两次”的计划。

Comparing his training log to that of most otherfull-time marathoners, one thing stands out: mileage. Kawauchi only manages torun about 373 miles a month — about half the amount his professionalcounterparts log. His weekly schedule was incredibly simple: one long run(22–28 miles), one speed session, and one trail run in the mountains; the restof his runs were timed at 70 to 100 minutes.
That’s it.
将他和其他大多数专业马拉松手的训练记录比较,你会发现一个明显的:跑量。Kawauchi每月仅仅373英里(600公里),约为专业选手的一半。他每周的训练安排也很简单:一次22-28英里(35-45公里)的距离跑,一次速度训练,一次越野跑训练,其它都是70-100的跑步训练此而已。

Was Kawauchi onto something here? Sincemost runners don’t have the luxury of sponsorship and are usually too busy toregularly fit doubles into their regimen, should they take the Kawauchiapproach to marathon training? What are the benefits of maximizing singles formarathoners? What are the potential pitfalls?
那么这样训练方法是Kawauchi独有的?大多数跑者既无助也没有足够的时间来规律地安排一天两,那他是否也可以采用Kawauchi拉松训练方法?拉松跑者能从距离拉中得到什麽?是否有潜的风险

Before answering thosequestions, it’s important to understand the changes that the body undergoes whenit runs for a long period of time once a day. Marathon Performance TrainingGroup’s elite coach Brad Hudson says the magic number to hit in a single run is80 minutes. “A lot of the science shows that once you reach the 80-minute mark,there is a bigger benefit in endurance enzymes made.” Hudson notes that studieshave shown that the differences of enzymatic production from 60 to 80 minutesare enormous.
在我回答问题之前,重要的是要了解每天一次距离拉后身体会有何化。拉松训练营的精英教Brad Hudson认为单次跑步时间80钟为最佳:大量科学实验证明一旦你跑步时间达到80,最有利于提高耐力生。实验还显示:跑60和跑80,所生的的数量还是很大区别的。

Long singles also make you a stronger runner. Thelonger amount of time spent during one session increases the flow of blood tothe muscles. Ligaments and tendons are strengthened; capillaries grow and moreoxygen can be delivered to the working muscles. Additionally, completingtraining in singles allows the body more rest. “When you are doing singles, youare giving the body a full 24 hours of rest,” Hudson points out.As a coach, Hudsontypically has his marathoners doing just two of these single runs a week — therest of the sessions are doubles. But he says that for most runners looking tocomplete 70 miles and below a week, all singles is the way to go. “As ourrunners try to increase their volume into the 90- and even 100-mile range, wehave to start including doubles,” he says. “But we still take advantage of the80-minute rule for our doubles, where we will have one of the runs at 10 milesor more.”
距离拉跑者更壮。一次训练时间,流向肌肉的血液就越多,韧带和肌腱也会更壮,毛血管也能达到更多的扩张,相应的肌肉也会增加更多的含氧量。另外距离拉练还身体更多的时间休息,Hudson指出每次距离拉后,你得身体24完全的恢复休息时间。他一般会动员每周行两次单项训练,另外的时间则安排每日两。同他指出,周训练量目标为70英里(110公里)的跑者最好每日一。而随着训练量每周达到90甚至100英里(145-160公里),才应加入一日双,但是会采用80钟的,即每次至少跑10英里(16公里)。

One of Hudson’s athletes who fits thisbill is former Penn State All-American Tyler McCandless, who recently PR'd atGrandma’s Marathon (2:17:09). McCandless says that Hudson has him running 130miles a week, of which 90–100 are singles. “In marathon training, the longersingle runs are important. They build mental toughness to handle ‘grinding out’the miles in the marathon,” he says.
夕法尼大学生Tyler McCandlessHudson的弟子,Grandma拉松事中跑出2:17:09的成。他Hudson要求他周训练130英里(208公里),其中90-100英里(144-160公里)是距离拉。他拉松训练中,距离拉非常重要,它能磨你的精神,以便能更好地控制比

Another benefit thattakes place during the long single is that you burn more fat than you do withtwo shorter doubles. Run Mammoth coach Terrence Mahon has his athletesincorporating two singles a week for that very purpose. “We take advantages ofsingles to teach the body, metabolically, how to burn fat at more efficientrates,” he says. “That is typically much harder to do when runs are under onehour.” On these longer runs, Mahon urges caution in terms of pace. He wants hisrunners staying in a zone where they aren’t becoming glycogen-depleted. “Welook at that,” he says. “Sometimes we’ll do glucose testing, lactate testing,and heart rate monitoring to make sure they aren’t running at a state wherethey are going to burn too much sugar.”
另外相比一日两练(相短距离),距离拉能燃更多脂肪。 Terrence Mahon练让他的运动员每周行两次距离拉。他距离拉身体加快新,高效燃脂肪,但如果每次训练少于1个小就很有如此效果。但同他提醒运动员距离拉练时要控制奏,以免糖原耗尽。他们给动员做糖原、乳酸和心率的测试,以控他的速度而不会消耗太多的糖分。

Along the lines of fatburning, one thing that runners seeking to maximize their training in singlesshould be cognizant of is the dietary changes they may have to make as theystrive to run longer in one session. “You have to make sure you are getting youressential fatty acids in and also replenishing your glycogen,” notes Hudson.“You absolutely have to make sure you are eating and drinking immediately afteryour runs. You have to load up on your carbs. If you are constantly runningglycogen-depleted it’s very easy to get overtrained and injured.”
距离拉脂肪的同,跑者需要相应调食。 Hudson提醒道:跑者必须摄入必需的脂肪酸和充糖原。每次跑步训练结束后要食和水,入大量的碳水化合物。如果常在糖原枯竭的情况下训练,很容易训练过度和受

So what does this allmean for a runner who wants to approach their training week differently byincreasing the amount of single-session runs?
那么是否意味着所有的跑者在他每周的训练中要以各种不同的方式来增加距离的拉练呢

If you are a marathoner who currently doubles, itmight be a good idea to increase your overall strength and efficiency byexperimenting with singles. Consider taking a week “off” of doubles and make ita singles-only week where the goal for every run is longer than 80 minutes(gradually working up from 60 minutes). Pay attention to how your body respondsto that new, singles-only week, and consider working in these types of weeksroutinely during your marathon buildup in order to increase your overallstrength.
假如你在是一日双拉松运动员尝试一日距离拉可以有效增你的整体力量和效率。你可以拿出一周只距离单练的模式,每次训练长80(先可以从60开始慢慢增加),并注意身体是如何来适应这距离拉的新模式,并同律地种新训练方法,以增全面身体力量

If you find yourself in Kawauchi’s shoes, holdingdown a full-time job and are only able to run once a day, then pay closeattention to three things you may not have looked at previously: your averagepace during all your runs (ensuring you aren’t running too fast in everysession so that you don’t become glycogen depleted and that you are maximizingfat burning), duration (aim for exceeding 60 minutes), and nutrition (properfueling after your run).  
假如你和Kawauchi,有着一份全工作,只能余地一日单练,那你要密切注意以下三点:平均配速(确保不要跑地太快以免耗尽糖原,尽量以最大燃脂肪的配速锻炼); 续时间(以超60钟为);养(训练完后正确的补给)。

Admittedly, singles-only training isn’t for everyserious marathoner. But the next time your schedule and clean clothes hamperdon’t allow for you to cram in that second run, consider the benefits ofheading out just once in the day.
然,每日单次距离拉练这种模式并不是适合每一个拉松手。 但是如果在接下去时间里行程很忙且不允你短内安排第二次训练,你完全可以考每日只一次距离。

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发表于 2013-1-28 23:21 | 显示全部楼层
发表于 2013-1-29 00:54 | 显示全部楼层
如果在接下去时间里行程很忙且不允许你短时内安排第二次训练,你完全可以考虑每日只练一次长距离

这是个好主意,我试试看!
发表于 2013-1-29 07:35 | 显示全部楼层
学习了,支持。
发表于 2013-1-29 08:12 | 显示全部楼层
学习了,他的训练方法没试过,但他也有天分。太厉害了。
发表于 2013-1-29 09:07 | 显示全部楼层
这与选手的天赋很有关系的,不是人人都能跑出这么优秀的成绩的!
发表于 2013-1-29 10:51 | 显示全部楼层
在東京馬拉松結束後,川內回答媒体:「想成功必需非常的努力,但光是努力還不夠,你必需要小心地避免傷害,以最有效的方式去訓練,而且要知道你做這些訓練,是因為你打從心底喜歡它!我認為在沒有傷痛而能隨心所欲展現自我時,選手們才能體會田徑真正的樂趣。」

川內從小就在父母的鼓勵下開始跑步,起初是由母親指導,上了國高中後才加入田徑隊。和其他熱血的年輕選手一樣,他每天放學後會花好幾個小時在訓練上,日復一日,不曾間斷。但高中時期的他傷病不斷,影響了成績表現,讓他無法保送上心目中的長跑名校,再加上高中畢業前,川內的父親在一場意外中不幸辭世,對他更是雙重打擊。不過川內並沒有放棄,靠著通過一般入學考試,進入了學習院大學。可惜大學表現依舊不突出的他,沒有獲得任何實業團的賞識,無法於畢業後進入實業團成為職業選手。川內的教練告訴他:「畢業後若還想繼續跑,一切都要靠自己,這會是一條相當艱辛的路!」

......於是,川內優輝開始走他自己的路,一條只屬於他的長跑之路。在他一週的課表中,會有一次的間歇訓練,一次35~45公里的長跑,一次山路越野跑,其他天則是75~100分鐘的慢跑。雖然川內有時也希望能變出更多時間來跑步,但他說:「時間的限制,反而迫使我做最有效的訓練,並讓我每次都很期待週末沒有工作束縛時的訓練機會。」同時他也鼓勵其他有志於田徑運動的年輕選手們要放開眼界:「不是只有"進田徑名校、進職業隊"不然就"放棄"這兩條路可以選,就算只是業餘的跑者,只要保有對跑步的熱情,也可以不斷突破、進步,重點是要找出什麼方法適合你,然後全力以赴!」
发表于 2013-1-29 11:21 | 显示全部楼层
    业务选手能跑出这个水平,估计全世界也只有这一个了。他找到了适合自己的训练方式,但是也应该有天才的成分在里面。
    因为专业选手训练量可能比他大很多,也刻苦很多,再加上有专业教练指导,但是仍然很多人达不到他这样的水平。
    只能用“非人类”来解释这种现象了。
发表于 2013-1-29 12:46 | 显示全部楼层
罕见
发表于 2013-1-29 14:04 | 显示全部楼层
这是真的吗,太神奇了。这种训练方法可以被复制吗?
发表于 2013-1-29 14:12 | 显示全部楼层
学习了,厉害。
发表于 2013-1-31 01:18 | 显示全部楼层
我就是看到这个人的介绍按他的方式练习跑进310的!
发表于 2013-1-31 10:04 | 显示全部楼层
做最有效的训练
发表于 2013-1-31 11:04 | 显示全部楼层
北京周震 发表于 2013-1-31 01:18
我就是看到这个人的介绍按他的方式练习跑进310的!

能介绍一下你最近的一次备战训练计划吗?

点评

LZ已经说了啊!每周3次!LSD;速度;耐力  发表于 2013-1-31 21:51
发表于 2013-1-31 15:57 | 显示全部楼层
这个人太厉害了哈,偶要向他学习哦,看自己的成绩有没得提升。
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