i*********5
发帖数: 19210 | 1 这哥们儿每周只练10小时，夏威夷铁人赛成绩为 9:36
他的10 Minimalist Ironman Training Strategies里有两条是给跑步的：
6. No Long Runs
You heard me right. No long runs. While a long bike ride is a session from
which you can recover relatively quickly, a long run (2+ hours) can
significantly impact your joints and literally keep you inflamed and beat up
for up to 2 weeks.
In the same way that anaerobic high intensity interval sessions have been
shown to significantly enhance aerobic fitness, short and intense runs of 80
-90 minutes are all you really need to get you ready for the Ironman
marathon – and some of my best Ironman performance has come from running
only once per week for 90 minutes (with elliptical training, basketball or
tennis for the other “run” sessions). The trick is that you need to make
these 80-90 minute runs high-quality, not long slow death marches like most
Ironman athletes treat their long run. Do this session on fresh legs, after
a good day’s rest, and you’ll maximize the intensity and efficiency of
your one key run training session.
7. Run On Short Courses
If you do opt to run more than once per week, you should stay away from long
courses, like 3+ mile loops or lengthy trails, because the longer the
course, the more likely it is that you’ll take your time and run it slow.
Instead, choose to run on tracks, neighborhood blocks, or short loops, which
are far more conducive to brief, high-quality and intense intervals.
For example, if I am running more than once per week, one of my key Ironman
training sessions is 12x200m repeats – literally in the cul-de-sac outside
my house. Including full recovery between repeats, this workout takes a
maximum of 30 minutes, but if it’s performed at maximum intensity, you’ll
feel as though you’ve run 2 hours by the time you finish.
http://robbwolf.com/2012/09/21/10-ways-ironman-triathletes-avoi | m**t
发帖数: 1956 | 2 10小时不少了吧，如果只做有强度的训练，10小时很多了。
up
80
【在 i*********5 的大作中提到】
: 这哥们儿每周只练10小时，夏威夷铁人赛成绩为 9:36
: 他的10 Minimalist Ironman Training Strategies里有两条是给跑步的：
: 6. No Long Runs
: You heard me right. No long runs. While a long bike ride is a session from
: which you can recover relatively quickly, a long run (2+ hours) can
: significantly impact your joints and literally keep you inflamed and beat up
: for up to 2 weeks.
: In the same way that anaerobic high intensity interval sessions have been
: shown to significantly enhance aerobic fitness, short and intense runs of 80
: -90 minutes are all you really need to get you ready for the Ironman
| i*********5
发帖数: 19210 | 3 去KONA的平均18-22小时每周，所以10小时相当少。等你开始练打铁了你就知道了。
【在 m**t 的大作中提到】
: 10小时不少了吧，如果只做有强度的训练，10小时很多了。
:
: up
: 80
| W***i
发帖数: 833 | 4 打铁的要求太高，有钱，有闲，有货，差点就是新时代的潘驴邓小闲
【在 i*********5 的大作中提到】
: 去KONA的平均18-22小时每周，所以10小时相当少。等你开始练打铁了你就知道了。
|
|
