前陣子在網路上到處找鐵人訓練的資料, 發現許多討論區說的訓練方法好像都有點雷同, 跟著連結找到一篇老外寫的文, 發現有可能大家都是看過這篇, 所以想法都差不多; 將它讀了一下, 覺得寫的蠻有道理的, 所以花了點時間將它簡單翻譯了一下, 有興趣的朋友可以看一看.
原文的連結:
http://www.coachgordo.com/gtips/endurance_essentials/the_four_pillars.html ( 第一篇 )
http://www.coachgordo.com/gtips/endurance_essentials/beyond_the_four_pillars.html ( 第二篇 )
閱讀說明, 藍字是意譯的譯文, 括弧內則是我自己的話
The Four Pillars
四大支柱 （ 四大重點的意思 )
PART ONE
This series originated with discussions on why I am able to put together a decent Ironman race when everyone finishing around me can absolutely crush me over shorter distances. It’s also been heavily influenced by the philosophy of my coaches (Hellemans, Molina and Friel), my athlete buddies (mainly the Swedes Doodes) and articles/books that I’ve read. I’d like to thank my buddies but accept full responsibility for the contents here. Probably the best article that I have read on successful training is a simple piece that covered Mark Allen’s advice for lifetime fitness (Outside Magazine, February 1998, p 41-50). There is a lot of good advice in there and I recommend it for any athlete. ++++ In this article, I am going to lay out my thoughts on the most critical factor for success for Ironman racing. In reading many of the publications and surfing the internet, I can see that there is a lot of interest in high intensity training. My experience with coaching and my own racing has led me to believe that, while scientifically interesting, high intensity training is not particularly useful for the majority of Ironman athletes.
( 前言就偷懶不翻譯了 , 直接近入主題吧 ! )
Let’s start with a review of the Four Pillars of Ironman Success:
首先我們先來看看四大成功的訣竅是什麼.
Nutrition – I covered this in an earlier series of articles and will explain my view on why it is essential for Ironman racing.
營養 ---- 我之前有寫過一系列文章, 解釋為何營養是鐵人運動的關鍵
Strength – Also covered earlier. Strength training enhances your metabolic rate, economy and muscular endurance. It’s also a key limiter for many novice, female and veteran athletes.
強度 ---- 強度的訓練可以提升你的新陳代謝率, 能量使用效率以及肌肉的耐受力. 它也是運動新手, 女性運動員及老運動員的關鍵瓶頸點.
( 訓練的強度要夠高, 訓練的強度有拉高的話, 比賽時如果稍微降速跑, 就可以大大延長疲勞到來的時間. )
Economy – The energy cost of holding any given speed. Economy is enhanced, to a greater and lesser degree, by just about any form of training (so long as you hold good form). There are many ways to improve economy and I’ll discuss my views on why economy is important.
省能效率 ---- 它的定義就是你在定速跑的時候所需的能量消耗量. 藉由各種訓練方式( 如果你有選到好的方法的話), 讓自己的運動效能提升, 想辦法用最少的能量做最大的功. 有許多方法可以增進能量的使用效率, 讓自己更省能地跑, 我接著會討論為何節省能量的使用是非常重要的.
( 經由訓練, 可以讓你的身體學會如何節省肝醣的使用, 大家身體裡能儲存的能量其實都差不多, 唯有提升燃料的使用效率, 才有辦法跑更遠, 跑更久)
Aerobic Threshold Endurance – The critical success factor for Ironman performance and the main topic of this series.
乳酸閾(音:欲) ---- 這是鐵人運動要成功最重要的關鍵, 也是這一節中的主題.
(一定想辦法找出自己的乳酸閾在那裡 , 然後讓自己全程都儘量保持在這個心跳率10bpm下的功率輸出, 這樣就運動時間可以持久, 不會一下子就爆掉, 才有機會將自己最大的能力完全發揮出來)
I was reading an article written by a buddy of mine about his recent experience training with a group of pros. Like me, his first impression when training with elites was how fast they go. The next time you are watching a race or training with elites, try to avoid getting caught up in the speed. Simply watch them move. I watched a lot of athletes move last week in Kona. If you do this then you can very quickly spot the real players.
(elite: 菁英) 要學著觀查高手的運動姿勢, 但不要想去追他們的速度, 這樣在比賽的時候, 你馬上就可以從姿勢分辨出那些人是高手 (避免跟錯人了, 害自己爆掉?!) .
( Kona,科納, 就是世界最知名的夏威夷226公里超級鐵人賽的比賽地點; 拿下"科納之王" , King of Kona 的美譽, 應該是每位鐵人三項運動員一生最高的 "夢" 想吧 ! )
I want you to notice three things – comfort, relaxation and smoothness. The thing that truly amazes me when I watch an athlete like Cameron Brown race, is not “how fast he goes”, it’s “how smooth and relaxed he is when going fast”. Cam doesn’t look like he is going very fast but he’s really moving. That kind of speed comes from a very deep form of fitness and superior economy, at least that’s what his coach tells me.
三鐵比的是耐力, 能游/ 騎/ 跑的越順暢越輕鬆, 就可以大大延緩疲勞的到來, 也就可以拿到好成績, 不過這樣的順暢輕鬆, 是基礎於深度建立的強健體魄與超節省能量的使用上.
( 看似深奧的理論, 但說穿了, 想要有好成績 , 沒什麼撇步, 還是要苦練就對了 ! )
What is Aerobic Threshold?
( 有氧運動的界線在那裡)
There are many different ways to determine training intensity zones (lactate testing – see Hellemans, best average time trial average heart rate and/or power – see Friel). Personally, I think the easiest and most effective method is to apply subjective perception. Start training at an easy pace and slowly increase the intensity of your exercises. You can determine your aerobic threshold by noting the heart rate where you feel the first deepening of your breath. This deepening is caused by your body increasing its demand for oxygen to metabolize an increase in blood lactate. The point of deepening is the bottom range of your aerobic zone. The top of your aerobic zone can be estimated by simply adding 10 beats per minute to the bottom figure. I’ve done a lot of testing over the years and this method seems to work just fine for Ironman training.
用慢慢加速跑的方式, 當突然變的比較喘的時候的心跳, 就是進入有氧區, 差不多就是這個心跳值再加10bpm, 就是你有氧運動區的臨界值
(每個人都要想辦法找出自己的有氧區的界線在那裡, 然後比賽全程的大部分時間, 都要將自己控制在有氧運動區內, 千萬不要讓自己長時間處在乳酸閾之上, 這樣很快就會爆掉, 比賽就提前玩完了! )
PART TWO Why Aerobic Threshold?
為何要提到有氧運動區的臨界值?
When I first started training for Ironman my goal was to constantly drive my lactate threshold pace upwards. I figured that if my top end speed increased then my Ironman times would fall. This is what I call a top down approach to fitness. It is what the majority of athletes believe will lead to success. We’ve all heard the phrase, “train slow, race slow”. My view is that a top down approach neglects the two most critical elements of successful Ironman racing.
當我開始訓練三鐵時, 我一直是儘量將自己操到乳酸閾(有氧跟無氧的臨界點)的附近, 但我發現, 每次我把極限速度拉高時, 完賽時間反而拉長; 大家一般都認為要這樣操到極限才會有好成績, 但我認為這是本末倒置的做法, 大家應該都聽過"慢慢練, 慢慢跑"的老話, 我認為"要儘量操到極限"的練習法, 忽略了兩件重要的事......
Endurance – it doesn’t matter who you are, you will not be able to maintain a high intensity for an entire Ironman race (although that doesn’t stop us from trying from time to time).
第一是耐力問題 ---- 誰都不可能全程比賽都用高強度來完賽
Race pace – most athletes race Ironman in their aerobic zone or LOWER.
第二是跑速問題 ----- 事實上, 大部分的比賽選手都是在有氧區或更低的運動強度下完成比賽的
Take these two points together and, my view, is that the key variables to optimize are aerobic threshold endurance (first); and then aerobic threshold pace (second).
將兩個重點放在一起考慮 , 就是要在"延長有氧區運動的持久度 " 跟 "要維持多高的有氧運動速度" 做最佳化的調配 .
( 速度放慢, 持久度會增加, 但速度太慢, 都比完了還剩一堆力氣沒用完也不對, "最佳化" 就是要想辦法在比賽終點線前, 將自己完全榨乾就對了 ! )
Let me illustrate with an example of two athletes. Let’s assume that the first athlete is me and the second athlete is a mid pack IM finisher (call him "Buddy"). For Ironman performance, what are the key physiological differences between Buddy and me? Aerobic threshold endurance – I will last longer and travel faster at aerobic threshold. When I was an Ultrarunner, I could last 12 hours at aerobic threshold. Buddy’s been endurance training for a while – let's say that he lasts seven hours at aerobic threshold. Frankly, I think that seven is generous – as we all know – a one-hour open water swim followed by a six-hour aerobic ride is one tough session. For the average IM athlete, my estimate is that we are looking at aerobic endurance in the six to ten hour range.
舉例說明, 兩個人, 一是前段班的我(作者是數一數二的高手兼教練), 一是中段班的完賽者, 就叫它Buddy 吧 ! 我們兩個人最大的不同點在那裡? 差別就是, 我的有氧區運動的持續力比較久, Buddy比較快就消耗完能量, 不得不慢下來, 不然Buddy 就是要強迫自己超過乳酸閾, 進入無氧區運動, ( 這樣就更慘了) ; 我的有氧運動大概可以持續12小時, 受過訓練的Buddy大約是7小時, 事實上, 7小時大概就是一般運動員最大的界限了. 一場超級鐵人賽下來, 大約會需要 6~10小時的有氧運動.
Body composition -- Buddy is carrying more excess baggage than me. This reduces his economy and slows him down at all levels of intensity.The key challenge facing Buddy is how to extend his aerobic threshold endurance beyond his estimated race duration but, there is a catch. No matter how fit Buddy gets, he's going to have a tough time taking his aerobic endurance much beyond 10 to 12 hours (remember that the average finishing time at most Ironman races is 12 to 13 hours). This endurance estimate is based on my experience coaching and racing ultra events (Ironman, Ultra marathons, Mountaineering). This is where body composition comes into play because our economy/pace per watt/heart beat/RPE all are enhanced from improved body composition. Add the recovery/long term health benefits and nutrition becomes even more mission critical for the athletes in the back half of the field.
( 這段不大好翻譯, 讀起來的意思大概是說, 要玩三鐵, 體型不能胖, 肌肉不能太多, 肌肉越多的人, 即使儲存再多的肝醣在身體內, 也不夠燒10-12小時, 因為身體的負荷重, 能量燃燒的速度也就變快, 揹再多能量也沒用, 一定要想辦法讓自己的能量使用, 變的更有效率才是重要關鍵. )
Implications and ideas for you: Novices should spend nearly all their time enhancing economy and building aerobic threshold endurance.
告訴你一個道理 : 新手運動員應該將所有的訓練時間, 花在" 訓練節能" 以及 "延長有氧運動的持久度" 這兩個重點上. ( 也就是, 要想辦法讓自己騎/ 跑起來要順暢, 輕鬆, 省力) (Novice: 生手, 菜鳥的意思)
Experienced athletes with race times that are significantly longer than their aerobic threshold endurance must address their body composition. For the back half of the field, this is the most rapid way to achieve significant gains in economy, and therefore, aerobic threshold pace. If your aerobic threshold endurance is equal to or less than your anticipated race duration then spending ANY time above aerobic threshold in a race will prove costly. Eventually, you will find that you are unable to get your heart rate up. You will have simply taken yourself beyond your aerobic threshold endurance. With my own IM racing, this happens in the 10- to 11-hour range. This seems to be an explanation for why many well-nourished and well-hydrated athletes simply run out of gas. I think this is the most common form of “bonking” and it has nothing to do with race nutrition or hydration.
(這段寫的真好) 如果, 你的有氧運動持續時間短於你的需求的話, 那你就必須將自己推到到更上一層 (進入無氧區運動), 這樣付出的代價是很慘痛的. 事實上在比賽中, 你無法提升你的最高心跳率, 你只是會將自己推 進"無氧運動區" ( 這也就是我們常說的"爆掉"bonking ) ; 比賽時, 不論你之前練習訓練時的身體營養保持的多好, 身體水份平衡做的多好, 一旦bonking 爆掉, (這場比賽)就完全沒辦法救回來了.
PART THREE Practical Application So how best to apply the Four Pillars? I would recommend the following tips for building your week: (建議的每週訓練課程)
Schedule two strength sessions.
安排兩次強度訓練
Schedule at least three sessions of each sport
三種運動每種每週最少練三次
(3x3=9, 一週運動9次, 這樣還有時間上班嗎 ? )
if you stick to training in your aerobic zone then elite and experienced athletes can tolerate four to six sessions per sport per week.
如果你持續這樣的有氧運動訓練, 就有機會變成高手. 有經驗的運動高手, 每週每種運動可承受四到六次的有氧區訓練.
Gradually push your endurance envelope while improving your sport specific skills/economy.
藉由改善運動技巧跟練習節能( 動作越順暢的話就會越省力), 逐漸讓自己的有氧區運動變的更持久
As you get faster, train longer and more frequently rather than more intensely.
當你變快以後, 練習的重點就是要讓自己的練習時間變長, 練習頻率變高, 而不是選擇繼續將練習強度提升.
Remember that getting tired is the point of training. Fatigue yourself with aerobic training. Once you are tired use total rest (best for novices) and active recovery/skills work (best for elites and experienced athletes) for restoration purposes. 要記住, 讓自己變累是訓練的一個重點, 用有氧運動來將自己弄的精疲力盡, 一旦變累, 就要用"完全休息"來讓自己恢復, 尤其是對新手而言; 至於老鳥, 可以利用這休息恢復期間, 做一些輔助運動, 來增進自己的運動技巧.
You need to be quite fit to handle a lot of aerobic volume. It sounds easy but heading out and riding a focused six hours in your aerobic zone is one heck of a tough session. Many athletes will need to start with primarily easy pace and moderate amounts of aerobic work inserted into their endurance sessions.
我們需要很好的身型才可以讓我們持續長時間做有氧運動, 聽起來容易, 但事實上要持續有氧運動超過 6 小時並不是易事, 許多人都必須回去重新做基礎有氧訓練, 也就是" 將跑速放慢(慢跑比快跑消脂效果更好)但持續運動的時間加長" 的訓練方式.
A Word on Swimming
(關於游泳 )
Haydn does a fantastic job of offering swim tips for XTri. Here are some key points to remember with your training. Most of us don’t wear heart rate monitors in the pool. So how can you estimate your aerobic zone? Based on my experience, it is likely to be the pace that is about seven seconds slower per 100 meters than your 1,000-meters best average time trial pace. This should be a comfortable bilateral (three stroke breathing) pace. If you cannot hold this pace swimming bilaterally then you would be best to work on swimming technique rather than swimming aerobic endurance.
一般來說, 你練習時1000M的泳速的最佳平均記錄, 用這樣的速度每百米再慢七秒鐘, 就會是你的游泳有氧運動區; 如果你不能用這樣的有氧速度游完全程的話, 那你首先應該改善的是游泳的技巧, 而不是增強有氧區運動的持久度.
( 因為游泳是目前唯一不能掛心跳表監測的項目, 所以作者提供這樣一個簡單的計算方式, 讓大家找出自己游泳時的有氧運動區在那裡 .)
As a reminder, the short intervals and high lactate work that many swim coaches (and athletes) prefer is most likely sub-optimal for developing your aerobic endurance. I have made my greatest gains in swimming from focusing on threshold and sub-threshold endurance and strength work. Moderate amounts of faster work are beneficial for strong swimmers, but you rarely want to be generating very high levels of lactate.
適當的加入"強度" 的訓練課程, 確實是會讓已經是游泳高手的選手變的更強
原文的連結:
http://www.coachgordo.com/gtips/endurance_essentials/the_four_pillars.html ( 第一篇 )
http://www.coachgordo.com/gtips/endurance_essentials/beyond_the_four_pillars.html ( 第二篇 )
閱讀說明, 藍字是意譯的譯文, 括弧內則是我自己的話
The Four Pillars
四大支柱 （ 四大重點的意思 )
PART ONE
This series originated with discussions on why I am able to put together a decent Ironman race when everyone finishing around me can absolutely crush me over shorter distances. It’s also been heavily influenced by the philosophy of my coaches (Hellemans, Molina and Friel), my athlete buddies (mainly the Swedes Doodes) and articles/books that I’ve read. I’d like to thank my buddies but accept full responsibility for the contents here. Probably the best article that I have read on successful training is a simple piece that covered Mark Allen’s advice for lifetime fitness (Outside Magazine, February 1998, p 41-50). There is a lot of good advice in there and I recommend it for any athlete. ++++ In this article, I am going to lay out my thoughts on the most critical factor for success for Ironman racing. In reading many of the publications and surfing the internet, I can see that there is a lot of interest in high intensity training. My experience with coaching and my own racing has led me to believe that, while scientifically interesting, high intensity training is not particularly useful for the majority of Ironman athletes.
( 前言就偷懶不翻譯了 , 直接近入主題吧 ! )
Let’s start with a review of the Four Pillars of Ironman Success:
首先我們先來看看四大成功的訣竅是什麼.
Nutrition – I covered this in an earlier series of articles and will explain my view on why it is essential for Ironman racing.
營養 ---- 我之前有寫過一系列文章, 解釋為何營養是鐵人運動的關鍵
Strength – Also covered earlier. Strength training enhances your metabolic rate, economy and muscular endurance. It’s also a key limiter for many novice, female and veteran athletes.
強度 ---- 強度的訓練可以提升你的新陳代謝率, 能量使用效率以及肌肉的耐受力. 它也是運動新手, 女性運動員及老運動員的關鍵瓶頸點.
( 訓練的強度要夠高, 訓練的強度有拉高的話, 比賽時如果稍微降速跑, 就可以大大延長疲勞到來的時間. )
Economy – The energy cost of holding any given speed. Economy is enhanced, to a greater and lesser degree, by just about any form of training (so long as you hold good form). There are many ways to improve economy and I’ll discuss my views on why economy is important.
省能效率 ---- 它的定義就是你在定速跑的時候所需的能量消耗量. 藉由各種訓練方式( 如果你有選到好的方法的話), 讓自己的運動效能提升, 想辦法用最少的能量做最大的功. 有許多方法可以增進能量的使用效率, 讓自己更省能地跑, 我接著會討論為何節省能量的使用是非常重要的.
( 經由訓練, 可以讓你的身體學會如何節省肝醣的使用, 大家身體裡能儲存的能量其實都差不多, 唯有提升燃料的使用效率, 才有辦法跑更遠, 跑更久)
Aerobic Threshold Endurance – The critical success factor for Ironman performance and the main topic of this series.
乳酸閾(音:欲) ---- 這是鐵人運動要成功最重要的關鍵, 也是這一節中的主題.
(一定想辦法找出自己的乳酸閾在那裡 , 然後讓自己全程都儘量保持在這個心跳率10bpm下的功率輸出, 這樣就運動時間可以持久, 不會一下子就爆掉, 才有機會將自己最大的能力完全發揮出來)
I was reading an article written by a buddy of mine about his recent experience training with a group of pros. Like me, his first impression when training with elites was how fast they go. The next time you are watching a race or training with elites, try to avoid getting caught up in the speed. Simply watch them move. I watched a lot of athletes move last week in Kona. If you do this then you can very quickly spot the real players.
(elite: 菁英) 要學著觀查高手的運動姿勢, 但不要想去追他們的速度, 這樣在比賽的時候, 你馬上就可以從姿勢分辨出那些人是高手 (避免跟錯人了, 害自己爆掉?!) .
( Kona,科納, 就是世界最知名的夏威夷226公里超級鐵人賽的比賽地點; 拿下"科納之王" , King of Kona 的美譽, 應該是每位鐵人三項運動員一生最高的 "夢" 想吧 ! )
I want you to notice three things – comfort, relaxation and smoothness. The thing that truly amazes me when I watch an athlete like Cameron Brown race, is not “how fast he goes”, it’s “how smooth and relaxed he is when going fast”. Cam doesn’t look like he is going very fast but he’s really moving. That kind of speed comes from a very deep form of fitness and superior economy, at least that’s what his coach tells me.
三鐵比的是耐力, 能游/ 騎/ 跑的越順暢越輕鬆, 就可以大大延緩疲勞的到來, 也就可以拿到好成績, 不過這樣的順暢輕鬆, 是基礎於深度建立的強健體魄與超節省能量的使用上.
( 看似深奧的理論, 但說穿了, 想要有好成績 , 沒什麼撇步, 還是要苦練就對了 ! )
What is Aerobic Threshold?
( 有氧運動的界線在那裡)
There are many different ways to determine training intensity zones (lactate testing – see Hellemans, best average time trial average heart rate and/or power – see Friel). Personally, I think the easiest and most effective method is to apply subjective perception. Start training at an easy pace and slowly increase the intensity of your exercises. You can determine your aerobic threshold by noting the heart rate where you feel the first deepening of your breath. This deepening is caused by your body increasing its demand for oxygen to metabolize an increase in blood lactate. The point of deepening is the bottom range of your aerobic zone. The top of your aerobic zone can be estimated by simply adding 10 beats per minute to the bottom figure. I’ve done a lot of testing over the years and this method seems to work just fine for Ironman training.
用慢慢加速跑的方式, 當突然變的比較喘的時候的心跳, 就是進入有氧區, 差不多就是這個心跳值再加10bpm, 就是你有氧運動區的臨界值
(每個人都要想辦法找出自己的有氧區的界線在那裡, 然後比賽全程的大部分時間, 都要將自己控制在有氧運動區內, 千萬不要讓自己長時間處在乳酸閾之上, 這樣很快就會爆掉, 比賽就提前玩完了! )
PART TWO Why Aerobic Threshold?
為何要提到有氧運動區的臨界值?
When I first started training for Ironman my goal was to constantly drive my lactate threshold pace upwards. I figured that if my top end speed increased then my Ironman times would fall. This is what I call a top down approach to fitness. It is what the majority of athletes believe will lead to success. We’ve all heard the phrase, “train slow, race slow”. My view is that a top down approach neglects the two most critical elements of successful Ironman racing.
當我開始訓練三鐵時, 我一直是儘量將自己操到乳酸閾(有氧跟無氧的臨界點)的附近, 但我發現, 每次我把極限速度拉高時, 完賽時間反而拉長; 大家一般都認為要這樣操到極限才會有好成績, 但我認為這是本末倒置的做法, 大家應該都聽過"慢慢練, 慢慢跑"的老話, 我認為"要儘量操到極限"的練習法, 忽略了兩件重要的事......
Endurance – it doesn’t matter who you are, you will not be able to maintain a high intensity for an entire Ironman race (although that doesn’t stop us from trying from time to time).
第一是耐力問題 ---- 誰都不可能全程比賽都用高強度來完賽
Race pace – most athletes race Ironman in their aerobic zone or LOWER.
第二是跑速問題 ----- 事實上, 大部分的比賽選手都是在有氧區或更低的運動強度下完成比賽的
Take these two points together and, my view, is that the key variables to optimize are aerobic threshold endurance (first); and then aerobic threshold pace (second).
將兩個重點放在一起考慮 , 就是要在"延長有氧區運動的持久度 " 跟 "要維持多高的有氧運動速度" 做最佳化的調配 .
( 速度放慢, 持久度會增加, 但速度太慢, 都比完了還剩一堆力氣沒用完也不對, "最佳化" 就是要想辦法在比賽終點線前, 將自己完全榨乾就對了 ! )
Let me illustrate with an example of two athletes. Let’s assume that the first athlete is me and the second athlete is a mid pack IM finisher (call him "Buddy"). For Ironman performance, what are the key physiological differences between Buddy and me? Aerobic threshold endurance – I will last longer and travel faster at aerobic threshold. When I was an Ultrarunner, I could last 12 hours at aerobic threshold. Buddy’s been endurance training for a while – let's say that he lasts seven hours at aerobic threshold. Frankly, I think that seven is generous – as we all know – a one-hour open water swim followed by a six-hour aerobic ride is one tough session. For the average IM athlete, my estimate is that we are looking at aerobic endurance in the six to ten hour range.
舉例說明, 兩個人, 一是前段班的我(作者是數一數二的高手兼教練), 一是中段班的完賽者, 就叫它Buddy 吧 ! 我們兩個人最大的不同點在那裡? 差別就是, 我的有氧區運動的持續力比較久, Buddy比較快就消耗完能量, 不得不慢下來, 不然Buddy 就是要強迫自己超過乳酸閾, 進入無氧區運動, ( 這樣就更慘了) ; 我的有氧運動大概可以持續12小時, 受過訓練的Buddy大約是7小時, 事實上, 7小時大概就是一般運動員最大的界限了. 一場超級鐵人賽下來, 大約會需要 6~10小時的有氧運動.
Body composition -- Buddy is carrying more excess baggage than me. This reduces his economy and slows him down at all levels of intensity.The key challenge facing Buddy is how to extend his aerobic threshold endurance beyond his estimated race duration but, there is a catch. No matter how fit Buddy gets, he's going to have a tough time taking his aerobic endurance much beyond 10 to 12 hours (remember that the average finishing time at most Ironman races is 12 to 13 hours). This endurance estimate is based on my experience coaching and racing ultra events (Ironman, Ultra marathons, Mountaineering). This is where body composition comes into play because our economy/pace per watt/heart beat/RPE all are enhanced from improved body composition. Add the recovery/long term health benefits and nutrition becomes even more mission critical for the athletes in the back half of the field.
( 這段不大好翻譯, 讀起來的意思大概是說, 要玩三鐵, 體型不能胖, 肌肉不能太多, 肌肉越多的人, 即使儲存再多的肝醣在身體內, 也不夠燒10-12小時, 因為身體的負荷重, 能量燃燒的速度也就變快, 揹再多能量也沒用, 一定要想辦法讓自己的能量使用, 變的更有效率才是重要關鍵. )
Implications and ideas for you: Novices should spend nearly all their time enhancing economy and building aerobic threshold endurance.
告訴你一個道理 : 新手運動員應該將所有的訓練時間, 花在" 訓練節能" 以及 "延長有氧運動的持久度" 這兩個重點上. ( 也就是, 要想辦法讓自己騎/ 跑起來要順暢, 輕鬆, 省力) (Novice: 生手, 菜鳥的意思)
Experienced athletes with race times that are significantly longer than their aerobic threshold endurance must address their body composition. For the back half of the field, this is the most rapid way to achieve significant gains in economy, and therefore, aerobic threshold pace. If your aerobic threshold endurance is equal to or less than your anticipated race duration then spending ANY time above aerobic threshold in a race will prove costly. Eventually, you will find that you are unable to get your heart rate up. You will have simply taken yourself beyond your aerobic threshold endurance. With my own IM racing, this happens in the 10- to 11-hour range. This seems to be an explanation for why many well-nourished and well-hydrated athletes simply run out of gas. I think this is the most common form of “bonking” and it has nothing to do with race nutrition or hydration.
(這段寫的真好) 如果, 你的有氧運動持續時間短於你的需求的話, 那你就必須將自己推到到更上一層 (進入無氧區運動), 這樣付出的代價是很慘痛的. 事實上在比賽中, 你無法提升你的最高心跳率, 你只是會將自己推 進"無氧運動區" ( 這也就是我們常說的"爆掉"bonking ) ; 比賽時, 不論你之前練習訓練時的身體營養保持的多好, 身體水份平衡做的多好, 一旦bonking 爆掉, (這場比賽)就完全沒辦法救回來了.
PART THREE Practical Application So how best to apply the Four Pillars? I would recommend the following tips for building your week: (建議的每週訓練課程)
Schedule two strength sessions.
安排兩次強度訓練
Schedule at least three sessions of each sport
三種運動每種每週最少練三次
(3x3=9, 一週運動9次, 這樣還有時間上班嗎 ? )
if you stick to training in your aerobic zone then elite and experienced athletes can tolerate four to six sessions per sport per week.
如果你持續這樣的有氧運動訓練, 就有機會變成高手. 有經驗的運動高手, 每週每種運動可承受四到六次的有氧區訓練.
Gradually push your endurance envelope while improving your sport specific skills/economy.
藉由改善運動技巧跟練習節能( 動作越順暢的話就會越省力), 逐漸讓自己的有氧區運動變的更持久
As you get faster, train longer and more frequently rather than more intensely.
當你變快以後, 練習的重點就是要讓自己的練習時間變長, 練習頻率變高, 而不是選擇繼續將練習強度提升.
Remember that getting tired is the point of training. Fatigue yourself with aerobic training. Once you are tired use total rest (best for novices) and active recovery/skills work (best for elites and experienced athletes) for restoration purposes. 要記住, 讓自己變累是訓練的一個重點, 用有氧運動來將自己弄的精疲力盡, 一旦變累, 就要用"完全休息"來讓自己恢復, 尤其是對新手而言; 至於老鳥, 可以利用這休息恢復期間, 做一些輔助運動, 來增進自己的運動技巧.
You need to be quite fit to handle a lot of aerobic volume. It sounds easy but heading out and riding a focused six hours in your aerobic zone is one heck of a tough session. Many athletes will need to start with primarily easy pace and moderate amounts of aerobic work inserted into their endurance sessions.
我們需要很好的身型才可以讓我們持續長時間做有氧運動, 聽起來容易, 但事實上要持續有氧運動超過 6 小時並不是易事, 許多人都必須回去重新做基礎有氧訓練, 也就是" 將跑速放慢(慢跑比快跑消脂效果更好)但持續運動的時間加長" 的訓練方式.
A Word on Swimming
(關於游泳 )
Haydn does a fantastic job of offering swim tips for XTri. Here are some key points to remember with your training. Most of us don’t wear heart rate monitors in the pool. So how can you estimate your aerobic zone? Based on my experience, it is likely to be the pace that is about seven seconds slower per 100 meters than your 1,000-meters best average time trial pace. This should be a comfortable bilateral (three stroke breathing) pace. If you cannot hold this pace swimming bilaterally then you would be best to work on swimming technique rather than swimming aerobic endurance.
一般來說, 你練習時1000M的泳速的最佳平均記錄, 用這樣的速度每百米再慢七秒鐘, 就會是你的游泳有氧運動區; 如果你不能用這樣的有氧速度游完全程的話, 那你首先應該改善的是游泳的技巧, 而不是增強有氧區運動的持久度.
( 因為游泳是目前唯一不能掛心跳表監測的項目, 所以作者提供這樣一個簡單的計算方式, 讓大家找出自己游泳時的有氧運動區在那裡 .)
As a reminder, the short intervals and high lactate work that many swim coaches (and athletes) prefer is most likely sub-optimal for developing your aerobic endurance. I have made my greatest gains in swimming from focusing on threshold and sub-threshold endurance and strength work. Moderate amounts of faster work are beneficial for strong swimmers, but you rarely want to be generating very high levels of lactate.
適當的加入"強度" 的訓練課程, 確實是會讓已經是游泳高手的選手變的更強
For those of you who are 60-minute IM swimmers or slower – keep the pace down. Why? Because technique is near impossible to hold under high lactate levels (be honest with yourself!). Absolutely perfect swimming in your aerobic zone is best. Until you are sub-1:15 -- absolutely perfect easy paced swimming with moderate amounts of steady is the way to go.
(但是 ) 如果你的游泳算是比較後段班的話 (好像就是在說我.... >< ''...), 應該乾脆就選擇放慢速度, 因為你一旦進入無氧運動區, 你的游泳技巧就會變的毫無用處, 要誠實地面對你自己, 游泳的全程, 都讓自己處在有氧運動區, 才是最佳的策略.
What about my speed?
我的速度如何 ?
I can hear many of you wondering, “how am I going to get fast if I only tool around in my aerobic zone”? My athletes express this all the time during the winter and spring. I hate to break it to you but we aren’t fast. Macca and Siri are fast, you and me, we simply aren’t that quick.
"一直讓自己處在有氧區運動的話, 無法讓自己變快" , 我訓練的運動員, 在整個冬季跟春季, 常常很擔心地跟我提到這樣的問題 .
( 夏威夷的超級鐵人賽是在9月, 所以冬季跟春季就是所謂的恢復跟調整基礎期, 他們訓練的唯一目標, 就是要讓自己調整到在賽季開始時, 才變的最強, 太早變強沒用. )
Have a look at the finishing times for the people at the top of your age group or even the pros. Running a seven-minute mile is not fast (to a runner), running 26.2 of them after a swim and bike – that’s IronSpeed and is what we are seeking to build. If we sacrifice our aerobic training in an effort to chip away at our 5K run times then we are fooling ourselves. Solid Ironman performance is simply about not slowing down – in order to achieve this goal we need to be aerobically fit, economical and strong.
仔細看一下那些完賽前段班高手的運動速度, 其實並不會特別快, 如果你犧牲你的有氧基礎訓練量, 去換取更快一些的速度, 那你真的是笨蛋. 要想成為超級鐵人的關鍵點在於----(比賽過程中)不能慢下來, 也就是說, 要保持有氧區運動的持久度, 以及要運動的更輕鬆更省能才行.
While “speedwork” (anaerobic endurance sessions) is not recommended, I strongly recommend that you do quickness training. These sessions include strides, spin-ups and other technique drills that will build quickness/economy while not generating high levels of lactate (See Friel).
無氧的速度訓練是不建議的, 但建議你做一些可以增進速度的輔助訓練 , 例如 strides(?), spin-ups(?)或是其他技巧的演練, 但這些輔助運動必須是不會產生高乳酸(lactate)堆積的運動.
But I’m going so slow…
如果你真的覺得自己很慢怎麼辦 .....
When you start training this way, you are going to be moving very slowly. I’m a reasonable runner and my aerobic pace starts each season very slow. I would encourage you to keep the faith with your swim, bike and run sessions. If you stick with it then your aerobic endurance and aerobic pace will increase. Remember that you are training for a very long day of aerobic exercise.
我是一個理性的運動員, 我每一項的運動都是從很慢的速度開始 , 我希望大家都能坦然面對自己的三項的實力, 假如能夠一直堅持有氧運動訓練的話, 速度一定會變快的, 也要清楚地了解, 有氧運動的訓練是要花很長時間的.
As your dedication pays off and you start to see the results, you will have the urge to test yourself. My recommendation is that you test your endurance, not your speed. Aim for the following goal sessions:
(建議你專注在有氧度的運動訓練 , 而不是速度的訓練)
- Swim – One and a quarter hours, long course (50-meter pool), continuous aerobic swimming with three stroke breathing 游泳一小時15分鐘, 用吸一口氣划三下的有氧速度去游 (也就是要游自由式, 而且是要兩邊輪流換氣, 這真的很難. )
- Bike – Six hours, continuous aerobic riding 持續 6小時的有氧騎車 ( 騎羅馬公路來回正好是這個量)
- Run – Two and a half hours, continuous aerobic running 持續 2.5小時的跑步 ( 這個真的就比較操了, 大概就是跑個半程馬拉松. )
Once you can comfortably complete these sessions in a normal training week, you will be well on your way towards a solid Ironman time. Again, these sessions may sound easy (for the experienced) but the focus and fitness required to hold your aerobic zone for an extended period of time will surprise you.
如果你能將上述的運動量在一個正常的訓練週中完成的話, 那你在邁向鐵人之路這件事, 就算是做的不錯了, 你也會驚訝地發現, 即使這樣持續地鍛鍊下去, 想要到達到有氧度的提升, 也是非常花時間的.
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