煉鐵成岡

Taper

A correct taper increases a triathlete's fitness dramatically.
In the last several weeks before an event it is too late to significantly increase fitness,
but it is not too late to increase fatigue.
After a significant taper, athletes store more fuel,
deliver more oxygen to muscles,
and maintain higher intensities than would have been possible before the taper.
Reducing training for two to three weeks before the race will not reduce fitness.

Rest!

Hard training athletes should use a gradual three-week taper.
Heavy training for a half ironman leaves deep levels of fatigue.
We recommend reducing training volume to about 70 percent of normal beginning three weeks before the race,
to about 50 percent two weeks before the race,
and to about 40 percent the week of the race.
It is important to maintain some intensity.
Dropping all intensity during a taper reduces red blood cell volume and decreases the efficiency of movements.
Reduce workout duration, but maintain segments at race pace several times per week.
A shortened version of the race-pace brick done every 72 to 96 hours
will do this nicely while allowing you to rehearse your pacing strategy,
also.

A half ironman can be an exhilarating experience when proper training,
taper, nutrition, and pacing strategies all come together on race day.
This requires planning, discipline, and hard work,
but aren’t those all part of what triathlon is all about?

作者：Ken Mierke
經歷：
His clients include 13 National Champions in 4 sports
and 28 Team USA members.

早起，發覺昨天的游泳，
似乎對我造成了某些影響，
肌肉的彈性，並不是很柔軟。

多出來的一天假期，我相信應該要減量的。
花了幾個小時，搜尋一些關於減量的建議。
有位網友Shane Nelson提到，『如果沒有一個好的減量計畫，
那麼所有比賽前的準備，都稱不上完成的訓練計畫。』

看到這句話，心裡為之一震！
原來我是多麼地輕視減量的重要性啊！

午睡片刻

PM18:00短水道泳池做短距離『金字塔』間歇。
200米 UP：3'54"
50米*4趟：51"、51"、55"、55"
100米*4趟：112"、111"、114"、115"
50米*4趟：55"、55"、57"、54"
200米 dowm：5'15"

共1200M/24'04"

真希望上岸時，找他們尬車一下...哈～～

量減至40%，但以強度刺激，
確保紅血球帶氧量不會減少。
做完韻律呼吸後，離開泳池。
做SPA去....

翁大哥，真的是很懂得享受的人，
H2O幾乎可以算是他的私人澡堂，
頻頻引領我體驗各式的水池用法。
令我有些瞠目結舌....◎.◎||

今天也領教了10℃冰水池的效益，
來回浸個3次，各約45秒，
頓時腓腸肌恢復了強健的Q度，
起床時的鈍重感，幾乎消失無蹤。

希望週六前，趕得及恢復100%的彈性。