Qhov Tiag Tiag Marathoners Ntaus Phab Ntsa
Qhov Tiag Tiag Marathoners Ntaus Phab Ntsa
Anonim

Ib txoj kev tshawb nrhiav tshiab pom tias koj qhov "qhov tseem ceeb" qhov pib poob qis hauv peb kawg ntawm kev sib tw marathon, uas yuav piav qhia vim li cas qhov kev ncua deb ua rau muaj kev sib tsoo ntau heev.

Txhawm rau piav qhia Mike Tyson, txhua tus neeg marathoner muaj ib txoj kev npaj kom txog thaum lawv ntaus mais 20. Koj tau kho koj qhov kev sib tw kom zoo, npaj koj lub plawv dhia, xav txog koj qhov kev siv roj, thiab tej zaum txawm ua qee qhov kev ntsuam xyuas metabolic ntawm lub chaw kuaj mob. Koj paub sai npaum li cas koj yuav tsum tau khiav 26.2 mais. Tab sis qee yam, nyob rau hauv qhov kev sib tw lig-khaus, tsis muaj qhov tseem ceeb. Txawm hais tias muaj kev txhawb nqa los ntawm pab pawg ntaus kis las ncaws pob saum toj kawg nkaus, cov mais kawg ntawm kev sib tw marathon tseem nyob twj ywm tsis paub txog.

Ib txoj kev tshawb fawb tshiab hauv Phau Tsom Faj Txog Kev Siv Physiology tshawb txog ib qho laj thawj rau qhov tsis paub tseeb: koj lub cev hloov pauv thaum koj nkees. Kev kuaj sim tuaj yeem ntsuas qhov ntsuas tsis zoo xws li VO2max, lactate threshold, thiab khiav kev lag luam, uas ua ke tuaj yeem kwv yees nrawm npaum li cas koj yuav tsum tuaj yeem khiav marathon. Tab sis cov kev ntsuam xyuas no yuav ua tau zoo thaum koj so zoo. Tsis tshua muaj neeg paub txog yuav ua li cas cov thiab lwm yam kev hloov pauv thaum lub sij hawm marathon-thiab koj tuaj yeem ua dab tsi kom lawv ruaj khov li sai tau.

Txoj kev tshawb no tshiab los ntawm Andy Jones pawg tshawb fawb ntawm University of Exeter, coj los ntawm Ida Clark, thiab suav nrog ob peb tus kws sau ntawv nthuav dav: Brett Kirby ntawm Nike Sport Research Lab thiab nws tus qub npoj yaig Brad Wilkins. Txoj kev tshawb no tau loj hlob tawm ntawm Breaking2 qhov project ob peb xyoos dhau los. Jones thiab Nike pab pawg tau ua ntau qhov kev sim thiab kev sim teb nrog Eliud Kipchoge thiab lwm tus neeg sib tw ob-teev marathon los ntsuas lawv lub peev xwm-tab sis lawv paub tias qhov kev sim no tsuas yog qhia txog ib feem ntawm zaj dab neeg, txij li txhua qhov kev ntsuas uas lawv tau sim yuav hloov pauv. nyob rau hauv kev nyuaj siab ntawm ib tug marathon.

Raws li pom tseeb raws li qhov tseeb no yuav zoo li-tau kawg koj lub cev thiab cov metabolism thiab txawm tias koj daim ntawv hloov pauv thaum koj nkees nkees! "Koj yuav muaj ntau tus neeg ncaws pob ntawm txoj kab pib uas nyuaj rau kev sib txawv raws li lawv lub cev nqaij daim tawv thaum lawv tau sim hauv lub xeev tshiab, tab sis tus uas yeej yog tus neeg uas, rau qee yam, tiv taus qaug zog thiab raug kev txom nyem tsawg dua ntawm cov no. sib txawv raws li kev sib tw mus. " Nws muaj peev xwm, nws hais ntxiv, tias Kipchoge yog "tau txais koob hmoov zoo rau qhov no," thiab qhov ntawd yog qhov ua rau nws tshwj xeeb, vim tias nws qhov txiaj ntsig ntawm kev so tsis yog qhov txawv tshwj xeeb rau cov neeg ncaws pob tseem ceeb.

Txhawm rau tshawb nrhiav lo lus nug no, Jones thiab nws cov npoj yaig muab 16 tus neeg tuaj yeem pab dawb los ntawm plaub qhov kev tawm dag zog ib hnub sib txawv: ib zaug thaum lawv so, thiab peb zaug thaum lawv nkees ntawm 40, 80, lossis 120 feeb ntawm kev caij tsheb kauj vab nrawm. Lub sijhawm ua haujlwm tsis yog qhov xwm txheej: lawv xav paub seb qhov kev hloov pauv ntawm lub cev muaj peev xwm ua tau li ob teev marathoner yuav ua li cas.

Qhov kev ntsuas tseem ceeb uas lawv siv yuav tsum tau piav qhia me ntsis. Ntawm qhov chaw, nws yooj yim heev (tab sis mob heev): peb-feeb tag nrho-tawm kev caij tsheb kauj vab qhov twg koj tsis pace koj tus kheej txhua, tab sis es tsis txhob sprint nyuaj li koj tuaj yeem pib los ntawm qhov pib thiab tom qab ntawd dai rau tus hlub. lub neej. Lawv kuj tau ua txhua yam ntawm lwm yam kev ntsuas nyuaj uas suav nrog kev kuaj ntshav rau lactate, ua pa qhov ncauj qhov ntswg rau VO2, thiab nqaij leeg nqaij. Tab sis lawv nyiam tshaj plaws hauv qhov kev sim peb-feeb, vim tias nws yog ib txoj hauv kev los txiav txim siab qee yam hu ua lub hwj chim tseem ceeb.

Kev tawm dag zog kev tshawb fawb tau foom phem nrog ntau qhov sib txawv, txhais ntau txoj hauv kev los ntawm koj qhov ua pa, tus nqi lactate hauv koj cov ntshav, thiab ntau yam tsis muaj. Tag nrho cov ntawm lawv, nyob rau hauv ib txoj kev los yog lwm yam, tab tom sim delineate ntawm yooj yim kev tawm dag zog uas muaj kev ruaj ntseg rau lub sij hawm ntev thiab kev tawm dag zog uas tsis yog. Tau kawg, qhov kev hloov ntawm "yooj yim" mus rau "nyuaj" yog ib qho maj mam es tsis yog lub phab ntsa ci ntsa iab, uas yog vim li cas thiaj li muaj ntau txoj hauv kev los txhais nws.

Lub hwj chim tseem ceeb yog lub ntsiab lus txhais uas tau nyob ib puag ncig txij li xyoo 1960, tab sis nyob rau hauv kaum xyoo dhau los tau txais kev txhawb nqa ntawm cov kws tshawb fawb. Hauv cov ntsiab lus ua tau zoo, thaum koj tawm dag zog qis dua lub zog tseem ceeb, koj tuaj yeem nyob hauv lub xeev tsis tu ncua uas ib pawg ntawm qhov tseem ceeb ntawm lub cev tsis muaj zog-oxygen uptake, lactate qib, ntshav acidity-nyob tas li. Thaum koj tawm dag zog siab dua lub zog tseem ceeb, ntawm qhov tod tes, cov kev txwv no txav mus rau sab saud mus txog thaum koj raug yuam kom nres. Rau cov neeg ncaws pob endurance, yog tias koj qis dua lub zog tseem ceeb, koj nyob hauv qhov chaw zoo; sai li sai tau thaum koj mus saum toj no, lub moos yog ticking.

Ib sab me me: cov lus piav qhia no ua rau nws zoo li koj tuaj yeem mus mus ib txhis yog tias koj nyob qis dua lub zog tseem ceeb. Hauv kev xyaum, qhov ntawd tsis muaj tseeb. Cov neeg tseem ceeb marathoners, raws li ib daim ntawv dhau los ntawm Jones thiab Anni Vanhatalo, tuaj yeem txhawb nqa txog 96 feem pua ntawm lub zog tseem ceeb (lossis, raws li nws tau xa mus rau hauv cov ntsiab lus khiav, ceev ceev) thaum lub sij hawm marathon. Lwm yam tseem ceeb xws li kev siv roj thiab tej zaum cov nqaij ntshiv thaum kawg tuaj yeem ua rau koj qeeb txawm tias koj qis dua lub zog tseem ceeb.

Txoj hauv kev niaj hnub ntsuas lub zog tseem ceeb yog kom cov neeg ncaws pob ua txhua qhov kev sim txhua lub sij hawm-rau-shaustion ntev li ntawm 2 thiab 15 feeb, nyob rau hnub sib txawv. Los ntawm saib qhov kev sib raug zoo ntawm lub zog npaum li cas koj tuaj yeem tsim tau thiab ntev npaum li cas koj tuaj yeem nyob ntawm lub zog ntawd, nws tuaj yeem suav lub zog tseem ceeb thiab lwm qhov ntau uas qee zaum hu ua anaerobic peev, lossis W' luv luv.

Qhov peev xwm anaerobic no yog qhov ntsuas ntawm qhov ua haujlwm ntau npaum li cas koj tuaj yeem ua tau thaum koj tshaj koj lub zog tseem ceeb / ceev. Yog tias koj tab tom khiav me me tshaj qhov nrawm nrawm, koj yuav los ntshav tawm koj lub peev xwm anaerobic maj mam; Yog tias koj pib sprinting sai dua qhov tseem ceeb ceev, koj yuav siv nws sai heev. Yog tias koj dhia tau zoo hauv qab qhov nrawm nrawm, koj lub peev xwm anaerobic yuav maj mam pib sau dua. Qhov no yog qhov pib tshwm sim thaum lub sijhawm ua haujlwm ib ntus, thiab thaum lub sijhawm kev sib tw tactical nrog nquag surges thiab pace hloov pauv: koj tab tom thawb koj lub tank W mus rau qhov khoob ntawm qhov khoob, tom qab ntawd thim rov qab kom nws rov ua dua nws tus kheej.

Qhov kev sim peb-feeb tag nrho tawm mus yog lwm txoj hauv kev yooj yim ntawm kev kwv yees lub zog tseem ceeb thiab W'. Los ntawm kev nug lawv cov neeg ua haujlwm pab dawb kom ua tiav qhov kev xeem no tom qab 0, 40, 80, lossis 120 feeb ntawm kev ua haujlwm nyuaj (tab sis qis dua lub zog tseem ceeb), cov kws tshawb fawb tuaj yeem txiav txim siab seb cov khoom ntawd puas hloov nrog qaug zog. Qhov ntawd, nyob rau hauv lem, qhia peb seb puas paub ib tug neeg lub hwj chim tseem ceeb thiab W' yuav tsum pab peb kom raug kwv yees lawv cov kev ua tau zoo marathon.

Cov txiaj ntsig tau pom tias lub zog tseem ceeb tsis hloov tom qab 40 lossis 80 feeb. Tom qab 120 feeb, txawm li cas los xij, nws tau nqis los ntawm qhov nruab nrab ntawm 9 feem pua. Qhov no yog qhov kev tshawb pom nthuav dav, vim tias cov neeg tseem ceeb marathoners txhawb nqa qhov nruab nrab nrawm uas tsuas yog 4 feem pua hauv qab lawv cov kev sib tw ua ntej tseem ceeb. Qhov ntawd txhais tau hais tias nws muaj peev xwm pib marathon ntawm qhov nrawm uas xav tias tsim nyog thiab ruaj khov, tseem hnov zoo li ob feem peb ntawm txoj kev los ntawm kev sib tw-thiab tom qab ntawd, tsis muaj laj thawj pom tseeb, pom tias qhov nrawm tsis ruaj khov. Koj tsis tau nrawm dua, tab sis koj qhov nrawm nrawm tau poob qis dua koj qhov kev sib tw, thiab lub moos tau zuam.

Lub peev xwm anaerobic, qhov sib piv, poob qis tsis tu ncua thoob plaws hauv kev sib tw, poob 10 feem pua tom qab 40 feeb, 18 feem pua tom qab 80 feeb, thiab 23 feem pua tom qab ob teev. Koj lub peev xwm los npog surges thiab sprint mus rau qhov kawg txo qis zuj zus.

Muaj ib qho kev nthuav dav kawg tsim nyog hais txog. Pab pawg Breaking2 yog, tau kawg, txaus siab tsis yog nkag siab qhov kev poob qis no, tab sis hauv kev tawm tsam nws. Yog li lawv tau ua ib qho kev sim ntxiv nrog rau 120 feeb ntawm kev tawm dag zog, tab sis lub sijhawm no tau muab cov ntsiab lus 60 grams tauj ib teev ntawm cov carbohydrates hauv daim ntawv ntawm Maurten kev ua si haus dej haus (cov neeg kawm tau txais cov placebo saj hauv lwm qhov kev sim). Cov dej haus carbohydrate tau txo qis qhov poob ntawm lub zog tseem ceeb, tab sis tsis muaj kev cuam tshuam rau qhov poob ntawm lub peev xwm anaerobic.

Cov txiaj ntsig muaj qee qhov cuam tshuam rau lub cev. Tej zaum nws yuav yog tias lub zog tseem ceeb yog qhov nkag siab rau cov ntshav qab zib, uas tau khaws cia los ntawm cov dej haus carbohydrate, thaum lub peev xwm anaerobic yog qhov nkag siab rau qib carbohydrates hauv cov leeg lawv tus kheej, uas tsis cuam tshuam los ntawm cov dej haus. Tab sis los ntawm qhov kev pom zoo, qhov txaus nyiam tshaj plaws rau kuv yog tias lub moj khaum no muab peb txoj hauv kev sib txawv los xav txog qhov tsis to taub qhov tshwm sim ntawm bonking hauv marathon.

Txawm hais tias koj poob qis carbohydrates, koj qhov ceev ceev yog yuav luag qee yam kom poob qis hauv kev sib tw marathon. Thaum qhov ntawd tshwm sim, koj yuav tsum tau qeeb, lossis koj yuav pib kos koj lub peev xwm anaerobic. Thiab thaum tus khiav khiav tawm ntawm lawv lub tank W, "lawv nres lossis lawv qhov nrawm poob qis," Jones piav qhia, "tag nrho cov suab zoo li ' tsoo phab ntsa.'" Qhov ntawd yuav tshwm sim ntau dua yog tias koj tsis siv roj kom zoo., vim koj qhov ceev ceev yuav poob ntau sharply. Tab sis nws tuaj yeem tshwm sim txawm tias koj tau txais kev txhawb nqa zoo yog tias koj xaus rau kev sim khiav nrawm dua li koj qhov nrawm nrawm, uas nws tus kheej yuav hloov pauv raws li kev sib tw.

Tag nrho cov no, tau kawg, lees paub qhov peb twb paub lawm: lub marathon yog qhov nyuaj thiab tsis tuaj yeem xav txog, thiab cov kev ntsuam xyuas tau ua thaum so hauv chav kuaj mob siab yuav tsis qhia qhov tseeb tag nrho ntawm qhov koj yuav mus txog ntawm mais 23. Ntawm ib sab, yog luag; ntawm qhov tod tes, yog vim li cas koj khiav kev sib tw.

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