耐力运动员经常与早晨有爱情仇恨的关系。许多人喜欢在黎明前的几个小时内的安静程度，而其他人则为失去眼神而感到沮丧。但是，这里有一个基本问题：一天中有一段时间我们要尽力而为？鉴于我们的比赛都早就开始了，这是一个重要的问题。
Your Circadian Rhythm and Chronotype Explained
Whether you classify yourself as a morning, evening, or daytime person, these preferences are based on your innate circadian rhythm (aka, internal clock), which is influenced by hormonal and neurologic processes that are affected by daylight as well as other internal and external factors. Your circadian rhythm influences your core body temperature and alertness as well as other physiological processes, all of which result in preferences for certain times of the day.
昼夜节律被称为时间型，在整个人群中，计时型类似于钟形曲线，中间的大多数人都没有真正的偏好。研究已经表明，早晨，人们倾向于参加有清晨训练和比赛的运动，而晚上的人们倾向于选择参加当天晚些时候进行时间表的运动。
成为一个早晨的人
有趣的是，您的表型不是刚性的，而是可延展的。一个南非研究表明，随着时间的流逝，在清晨训练的马拉松跑者经常成为“早晨的人”，并在当天早些时候表现出改善的表现。尽管如此，与最初对当晚偏爱的人相比，那些在研究开始时表达了早晨偏爱的人的整体时间和表现的进步更高。
在一个研究大学游泳者但还显示,结论相似t the swimmers who prefer mornings had significantly more difficulty performing later in the day. Similar to what was observed with the marathon runners, evening-type swimmers were 6% slower in the morning than they were later in the day, while morning types needed to exert themselves 5-7 times as hard in order to achieve the same performance in the evening as they had in the morning.
核心体温和昼夜节律
One of the main theories to explain all this relates to body temperature. Circadian rhythms affect body temperature in fairly predictable ways, with most people seeing gradually increasing core temperature over the course of the day and peaking in the late afternoon before then slowly falling to a low between 3 AM and 5 AM. It is widely believed that the increase in core temperature corresponds with an athlete’s peak performance.
Morning-type athletes tend to see their temperature peak much earlier in the day than do “no preference” athletes, who still experience their peak earlier than evening-type people. Across the board,研究人员推测，随着您整天的运动以及核心温度的升高，运动表现往往会提高。
已经证明了几件事会影响这一观察结果。第一个是气候。在温暖的环境中，随着一天的进展，对性能的影响较小。据推测，这是因为在这种气候下，核心温度在一夜之间不会太多。第二个是，通过定期在早晨锻炼，相对于晚上的表演，早晨的表现可能会得到改善。
在您争取高峰性能前四个小时起床
知道您的表型可能有助于确定何时最好训练。但是，如果您碰巧是一个有一个晚上偏爱的人，那么您在清晨的大型活动中表现良好呢？
幸运的是，有希望。事实证明，您可以根据醒来时影响昼夜节律和运动表现。在一个小study of field hockey players研究人员表明，最可靠的峰值表现指标是自觉醒以来的时间。
By modifying the time that athletes woke up, they could be made to perform their best at different times of the day. The key was to wake up four hours before performing. For a 7 AM startline, waking up at 3 AM is not only the best time to be sure that you can eat, get ready, and make your way to transition in time, but will also have you reaching your performance peak just in time for the event to start.
努力训练，健康训练。
References
Anderson，A。等。（2018年8月3日）。昼夜节律对大学游泳者的表现和努力的影响。从...获得https://www.ncbi.nlm.nih.gov/pmc/articles/PMC6083775/
Facer-Childs, E. & Brandstaetter, R. (2015, January 29). The impact of circadian phenotype and time since awakening on diurnal performance in athletes. Retrieved fromhttps://pubmed.ncbi.nlm.nih.gov/25639241/
Henst，R.H.P。等。（2015年6月23日）。南非和荷兰马拉松运动员的表型比较：预定的比赛开始时间和对绩效的影响的作用。从...获得https://pubmed.ncbi.nlm.nih.gov/26102236/
Thun, E. et al. (2014, November 20). Sleep, circadian rhythms, and athletic performance. Retrieved fromhttps://pubmed.ncbi.nlm.nih.gov/25645125/
Waterhouse，J。等。（2005）。核心温度的昼夜节律：起源和对运动表现的某些影响。从...获得https://pubmed.ncbi.nlm.nih.gov/16021839/
