四个星期以更快的铁人三项跑步

四个星期以更快的铁人三项跑步

铁人三项赛车的最后一站会阻碍您退缩吗?遵循以下间隔进行的进行,以便在短短四个星期内更快地进行铁人三项赛。

When I was in college, my friends and I would regularly run an “outer” around the outer perimeter (about 4.5 miles) of the U.S. Naval Academy to stay fit. One of my friends complained that even though he ran as much as I did, he wasn’t as fast as I was when we had to run 1.5-miles as part of the semi-annual PRT (physical readiness test) or raced in a local 10K.

在他的训练过程中,我的朋友一直以同样的稳定速度……一直以来。当时我不了解运动科学,但是我直观地知道,为了更快地跑步,您必须(毫不奇怪)运行速度。我最终会了解到,最简单的方法是通过间隔培训。

这对于从冲刺到Ironman的所有铁人三项距离都如此。

So, how does interval training work and what does it look like for the triathlete?

跑步间隔背后的科学

Our skeletal muscles, which provide movement for our bodies, are each composed of a mix of muscle fiber types commonly identified as Type I (slow-twitch), Type IIa (fast-twitch) or Type IIx (fast-twitch).

Slow-twitch fibers are smaller, more efficient and fatigue resistant (more endurance) as they are better able to utilize aerobic (oxygen) energy pathways, but produce less power and speed.

On the other hand, fast-twitch fibers are larger and produce more power and more speed but fatigue more easily.

Based on the intensity of the activity being performed, muscle fibers within a muscle are generally recruited in the following order: Type I → Type IIa → Type IIx.

这意味着,要招募和训练快速交换肌肉纤维,您必须以更高的强度进行训练。否则,内部的慢速纤维足以满足活动需求,而无需募集快速纤维。

铁人三项运动员依靠慢速纤维进行耐力。但是,正如我的运动生理学教授曾经说过的那样,“训练有素的肌肉纤维是一种更有氧肌肉纤维。”

When trained, the Type IIa fibers become more fatigue resistant (albeit still less than Type I). Because they provide greater contractile force than Type I fibers, trained Type IIa fibers allow top-end endurance performance across all triathlon distances.

Bottom line: If you’re always running at an easy-to-moderate pace (commonly referred to asZone 2), then you’re missing out on training the fast twitch fibers and will race below your performance potential.

One of the best things about intervals is that you don’t have to do a lot of volume to get a lot of benefit. Like any type of training, “use it or lose it” holds true for training fast-twitch muscle fibers.

Three Run Interval Progressions

这里有三个间隔进度,您可以在四周的时间内每周进行一次锻炼的一部分,以便在下一个铁人三项比赛中更快地跑步。

The interval sets are progressed from one week to the next by altering the number of repetitions, duration of each repetition, and/or the rest interval between repetitions.

钥匙:

  • ‘ = minutes
  • “ =秒

1. Strides or Pickups

Strides are short, quick, fast accelerations (but not sprints) that are designed to activate fast-twitch muscle fibers. Strides can be easily incorporated into a run workout warm up and are appropriate year round.

Week 间隔集 每个间隔之间的休息间隔
1 4 x 15英寸 30” easy jog
2 4 x 20” 30” easy jog
3 6 x 15英寸 30” easy jog
4 6 x 20” 30” easy jog

2. VO2max Intervals

VO2MAX(或最大有氧能力)可以定义为在激烈运动过程中可以使用O2的最大速率。VO2MAX间隔非常努力,通常在持续时间三到七分钟之间,代表个人可以在VO2MAX强度下运动的最长时间。

Performing this type of interval will increase aerobic capacity (body’s ability to use more oxygen) while both decreasing and enhancing tolerance to acidosis (burning feeling in the muscles).

进行跑步锻炼机智h one VO2max interval set per week (preferably on same day of every week) on a track or relatively flat trail or road. These intervals are appropriate for pre-competition and competition training periods (starting roughly six to eight weeks out from a goal race).

Week 间隔集 每个间隔之间的休息间隔
1 4 x 3' @ vo2max 1’ easy run + 1.5’ easy jog + 30” walk
2 4 x 4′ @ VO2max 1’ easy run + 1.5’ easy jog + 30” walk
3 1 x 5' @ vo2max

2 x 4′ @ VO2max

2 x 3′ @ VO2max

1.5’ easy run + 1’ easy jog + 30” walk
4 2 x 5' @ vo2max

1 x 4′ @ VO2max

2 x 3.5' @ vo2max

1.5’ easy run + 1’ easy jog + 30” walk

3.厌氧耐力(AE)间隔

AE intervals are maximal efforts for 30 to 90 seconds that feel VERY, VERY HARD. These intervals are important for the start and finish of the swim, hard steep climbs on the bike and run and quickly surging past other athletes.

As my wife and fellow coach likes to say, “Hill repeats are intervals in disguise.”Hill repeats提供一种非常快速进入AE强度的绝佳方法。

进行跑步锻炼机智h one AE hill interval set per week. When performing the hill repeats, find a moderate hill (~4-6 percent grade) or set your treadmill at 5-percent grade. These short duration,high intensity intervalsare appropriate for all training periods, although not recommended for the off-season.

Week Intervals 每个间隔之间的休息间隔
1 8 x 30英寸Uphill @ ae 慢跑 + 30英寸休息
2 2 x 45英寸uphill @ ae

6 x 30″ uphill @ AE

慢跑 + 30英寸休息
3 4 x 45″ uphill @ AE

4 x 30″ uphill @ AE

慢跑 + 30英寸休息
4 2 x 1’uphill @ ae

4 x 45″ uphill @ AE

2 x 30″ uphill @ AE

Jog down easy + rest (total rest is 90″ for each repeat)

Conclusion

Triathlons are endurance events so endurance training is a primary focus of any training program. However, if you want to maximize your performance potential, then you must include intervals. Do these intervals progressions over four weeks and be faster in your next triathlon run.

If you are interested in some more run interval workouts to improve your triathlon run, download one of my free, four-week run interval training plans这里。

终极铁人培训指南
培训指南
终极铁人培训指南
本指南旨在用于训练铁人三项铁人三项赛的训练,并在过程的每个部分中提供深入的信息。每章都遍布铁人三项教练的技巧,锻炼和见解,为您提供成功所需的所有工具。