How to adjust the amount of training after approaching the competition after completing the goal according to the cycle training?
What strategies are needed for the supply and physical distribution on the day of the competition?
This article once again asked the coach Zheng Jiaxuan to make a detailed analysis of the precautions on the day of the match and the day of the match.
Pre-competition training decrement
If the system is ready for more than 9 weeks or more, it will enter the adjustment phase in the last 3 to 4 weeks of the game.
This process is divided into the game week, the penultimate week, the 3rd week and the 4th week. In this stage, the body is gradually brought into the best state by adjusting training, and the confidence of the game is constantly enhanced by simulating the intensity of the game, so that oneself can make full preparations for the game both physically and psychologically.
The training intensity of the Monday week of the match is conducted at a marathon pace, and the distance should be controlled at 10 to 15 km. It is not recommended to exceed 15 km. Followed by another 10km, the training pace is 15 to 20 seconds faster than the marathon, and rest is scheduled.
Keeping up with nutrition before the game
After each training, nutrition needs to be promptly supplemented. Nutritional supplements include carbon compounds, proteins, and vitamins and minerals.
Protein: Eggs are the first choice, and protein powders, protein bars, etc. can be selected if conditions permit.
Carbohydrates: Mainly complex starchy foods, such as bakery breads, baguettes, toast breads, or bananas.
Vitamins and minerals: It is mainly fruits and vegetables, and it is best to mix a variety of fruits and vegetables into fruit juices.
In addition to helping the body recover quickly from training, nutritional supplements can also prevent weight loss, muscle mass loss, and poor mental status due to heavy training. It usually feels like "the body is hollowed out!"
Physical distribution strategy
How to effectively allocate physical fitness in the game is a problem that many of Xiaoma's small partners are most concerned about. No one.
The image points out that the strategy of physical distribution is like playing cards. If it is a good hand, you can have a different strategy of playing cards. If you have a bad hand on the hand, how can you use your strategy?
Playing cards to get a good hand requires good luck, and the horsepower distribution strategy needs to be won on its own. Only the system training before the game, the body under different ability and quality, the game can be in accordance with certain strategies for physical fitness. If the pre-match training is based on a single-thousand-thousand-year-unchanging LSD training, or even if it is not training for a while, I'm sorry your game strategy is a safe and smooth finish.
If you can't keep it, you can reduce it appropriately, as long as the pace control is between the marathon pace and 5 seconds above the marathon pace.
(Note: If you follow the above 4 weeks before the match to adjust the training, will know about the state of the race 30 ~ 35km, even if the deviation will not be too much)
In addition, the heart rate data is also very important in addition to the pace standard as a reference standard for the first 30 km. If there is a pace within the set goals, the heart rate is higher than the normal training heart rate, it should pay attention to, and quickly reduce the pace, so that the heart rate down or it is easy to fall after the second half. Heart rate control range from 79% to 88% maximum heart rate.
For example, my measured maximum heart rate was 198, and the marathon paced rate was 156 to 174.
35～38km
35 ~ 38km, if the speed is also very normal (world-class players will not have to fall down speed sad) do not run away PB is still hopeful, we must bite and live. If the pace at this stage is still controlled at the pace of marathon or higher than the marathon pace of 5 seconds or so, this game PB is already properly.
1～3km
The speed of 1~3km is about 20s slower than that of marathon, and the speed of 3~5km is gradually increased to the marathon speed. This process mainly achieves the effect of warming up to awaken the body.
5～28km
The speed of 5~28km is 5~10s faster than that of a marathon. This process should be easier to run.
28～35km
If 28 to 35km can still be kept fast for 5 to 10 seconds, there will be a big play in this game.
If you can't keep it, you can reduce it appropriately, as long as the pace control is between the marathon pace and 5 seconds above the marathon pace.
(Note: If you follow the above 4 weeks before the match to adjust the training, will know about the state of the race 30 ~ 35km, even if the deviation will not be too much)
In addition, the heart rate data is also very important in addition to the pace standard as a reference standard for the first 30 km. If there is a pace within the set goals, the heart rate is higher than the normal training heart rate, it should pay attention to, and quickly reduce the pace, so that the heart rate down or it is easy to fall after the second half. Heart rate control range from 79% to 88% maximum heart rate.
For example, my measured maximum heart rate was 198, and the marathon paced rate was 156 to 174.
35～38km
35 ~ 38km, if the speed is also very normal (world-class players will not have to fall down speed sad) do not run away PB is still hopeful, we must bite and live. If the pace at this stage is still controlled at the pace of marathon or higher than the marathon pace of 5 seconds or so, this game PB is already properly.
38 to 42.195
38 ~ 42.195 At this stage, everyone is struggling and difficult, and is in a state of high heart rate. The difference is that some people are fully prepared, and the degree of difficulty or difficulty is late.
At this time, everyone adhered to their personal beliefs and perseverance until they saw the end of the moment. When we crossed the finish line, everything we did was worth it.
The course of the game is to make a statement of the previous training. Each step before, every step, and every sweat flow will be honored on the results. Do not imagine that you have not trained to get good results by playing on the spot and luck.
Energy replenishment strategy
1) Energy supplements need to be done well in advance. Don't wait for muscle cramps, thirst, etc. to replenish; this time is too late;
2) Energy gel selection is usually familiar with the often-used brands, to avoid the temporary selection of strange energy gel, easy to appear in the track after the supply of stomach discomfort and affect the game.
No matter what your goal is, "Full Horse Break 3"
Or "safe play"
Learning to manage scientifically your own training and status is always our constant learning direction!
What strategies are needed for the supply and physical distribution on the day of the competition?
This article once again asked the coach Zheng Jiaxuan to make a detailed analysis of the precautions on the day of the match and the day of the match.
Pre-competition training decrement
If the system is ready for more than 9 weeks or more, it will enter the adjustment phase in the last 3 to 4 weeks of the game.
This process is divided into the game week, the penultimate week, the 3rd week and the 4th week. In this stage, the body is gradually brought into the best state by adjusting training, and the confidence of the game is constantly enhanced by simulating the intensity of the game, so that oneself can make full preparations for the game both physically and psychologically.
The training intensity of the Monday week of the match is conducted at a marathon pace, and the distance should be controlled at 10 to 15 km. It is not recommended to exceed 15 km. Followed by another 10km, the training pace is 15 to 20 seconds faster than the marathon, and rest is scheduled.
Keeping up with nutrition before the game
Note: Supplies after daily training include blueberries, bananas, dragon fruit, bread, eggs, beef, yogurt, etc.
After each training, nutrition needs to be promptly supplemented. Nutritional supplements include carbon compounds, proteins, and vitamins and minerals.
Protein: Eggs are the first choice, and protein powders, protein bars, etc. can be selected if conditions permit.
Carbohydrates: Mainly complex starchy foods, such as bakery breads, baguettes, toast breads, or bananas.
Vitamins and minerals: It is mainly fruits and vegetables, and it is best to mix a variety of fruits and vegetables into fruit juices.
In addition to helping the body recover quickly from training, nutritional supplements can also prevent weight loss, muscle mass loss, and poor mental status due to heavy training. It usually feels like "the body is hollowed out!"
Physical distribution strategy
How to effectively allocate physical fitness in the game is a problem that many of Xiaoma's small partners are most concerned about. No one.
The image points out that the strategy of physical distribution is like playing cards. If it is a good hand, you can have a different strategy of playing cards. If you have a bad hand on the hand, how can you use your strategy?
Playing cards to get a good hand requires good luck, and the horsepower distribution strategy needs to be won on its own. Only the system training before the game, the body under different ability and quality, the game can be in accordance with certain strategies for physical fitness. If the pre-match training is based on a single-thousand-thousand-year-unchanging LSD training, or even if it is not training for a while, I'm sorry your game strategy is a safe and smooth finish.
If you can't keep it, you can reduce it appropriately, as long as the pace control is between the marathon pace and 5 seconds above the marathon pace.
(Note: If you follow the above 4 weeks before the match to adjust the training, will know about the state of the race 30 ~ 35km, even if the deviation will not be too much)
In addition, the heart rate data is also very important in addition to the pace standard as a reference standard for the first 30 km. If there is a pace within the set goals, the heart rate is higher than the normal training heart rate, it should pay attention to, and quickly reduce the pace, so that the heart rate down or it is easy to fall after the second half. Heart rate control range from 79% to 88% maximum heart rate.
For example, my measured maximum heart rate was 198, and the marathon paced rate was 156 to 174.
35～38km
35 ~ 38km, if the speed is also very normal (world-class players will not have to fall down speed sad) do not run away PB is still hopeful, we must bite and live. If the pace at this stage is still controlled at the pace of marathon or higher than the marathon pace of 5 seconds or so, this game PB is already properly.
1～3km
The speed of 1~3km is about 20s slower than that of marathon, and the speed of 3~5km is gradually increased to the marathon speed. This process mainly achieves the effect of warming up to awaken the body.
5～28km
The speed of 5~28km is 5~10s faster than that of a marathon. This process should be easier to run.
28～35km
If 28 to 35km can still be kept fast for 5 to 10 seconds, there will be a big play in this game.
If you can't keep it, you can reduce it appropriately, as long as the pace control is between the marathon pace and 5 seconds above the marathon pace.
(Note: If you follow the above 4 weeks before the match to adjust the training, will know about the state of the race 30 ~ 35km, even if the deviation will not be too much)
In addition, the heart rate data is also very important in addition to the pace standard as a reference standard for the first 30 km. If there is a pace within the set goals, the heart rate is higher than the normal training heart rate, it should pay attention to, and quickly reduce the pace, so that the heart rate down or it is easy to fall after the second half. Heart rate control range from 79% to 88% maximum heart rate.
For example, my measured maximum heart rate was 198, and the marathon paced rate was 156 to 174.
35～38km
35 ~ 38km, if the speed is also very normal (world-class players will not have to fall down speed sad) do not run away PB is still hopeful, we must bite and live. If the pace at this stage is still controlled at the pace of marathon or higher than the marathon pace of 5 seconds or so, this game PB is already properly.
38 to 42.195
38 ~ 42.195 At this stage, everyone is struggling and difficult, and is in a state of high heart rate. The difference is that some people are fully prepared, and the degree of difficulty or difficulty is late.
At this time, everyone adhered to their personal beliefs and perseverance until they saw the end of the moment. When we crossed the finish line, everything we did was worth it.
The course of the game is to make a statement of the previous training. Each step before, every step, and every sweat flow will be honored on the results. Do not imagine that you have not trained to get good results by playing on the spot and luck.
Energy replenishment strategy
1) Energy supplements need to be done well in advance. Don't wait for muscle cramps, thirst, etc. to replenish; this time is too late;
2) Energy gel selection is usually familiar with the often-used brands, to avoid the temporary selection of strange energy gel, easy to appear in the track after the supply of stomach discomfort and affect the game.
No matter what your goal is, "Full Horse Break 3"
Or "safe play"
Learning to manage scientifically your own training and status is always our constant learning direction!
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