Rarraba Yankin Marathon: Yadda ake Tafiya Miles 26.2
Menene Rarraba Yankin Marathon?
Rarraba yankin Marathonyana nufin yadda kuke ware lokaci daban-dabanyankunan tsanania lokacin tseren mil 26.2. Ba kamar gajerun tsere ba inda za ku iya ɗaukar manyan ƙarfi, marathon na buƙatar taka tsantsan don guje wa raguwa da wuri yayin haɓaka aiki.
Fahimtar rarrabuwar yanki mafi kyau yana taimaka muku tafiya cikin hankali, guje wa "buga bango," kuma ku gama da ƙarfi maimakon yin gwagwarmaya ta mil na ƙarshe.
Gaggawar Rarraba Yankin Marathon:
- Gwanayen marathon:85-88% namatakin lactatetaki
- Masu tsere na nishaɗi:80-85% na ƙofa taki
- Burin yanki:Babban yanki 3 / ƙananan yanki 4 (75-85% max HR)
- % na VO2max:Elites suna gudana a 80-85% VO2max, nishaɗi 70-80%
- Maɓalli mai mahimmanci:Dorewa mai ƙarfi wanda ke adana glycogen
Kimiyya na Marathon Pacing
Me Yasa Rarraba Shiyya Ke Da Muhimmanci
Marathon na farko sune abubuwan motsa jiki waɗanda ke iyakance ta ƙarancin glycogen da tarin gajiya. Jikin ku yana adana kimanin adadin kuzari 1,800-2,000 na glycogen - ya isa mil 18-20 a gudun marathon.
Mahimman abubuwan physiological:
- Ragewar glycogen:Gudu da sauri da wuri yana rage glycogen kafin mil 20
- Fat oxidation:Tafiya mai kyau yana haɓaka ƙona kitse, yana hana glycogen
- Tarin lactate:Sama da bakin kofa yana kaiwa ga saurin gina lactate
- Neuromuscular gajiya:Ko da motsa jiki yana rage yawan lalacewar tsoka
Mafi kyawun Ƙarfin Marathon
Bincike akai-akai yana nuna mafi kyawun gudun marathon yana faɗuwa cikin kunkuntar kewayo:
| Matsayin Gudu | % Matsakaicin Taki | % VO2max | Yanki na Musamman | % Max HR |
|---|---|---|---|---|
| Elite (Sub-2:15) | 85-88% | 80-85% | Yanki 3-4 | 85-90% |
| Gasa (2:45-3:30) | 82-86% | 75-80% | Yanki 3 | 80-85% |
| Nishaɗi (3:30-4:30) | 78-84% | 70-75% | Yanki na sama 2 / Yanki 3 | 75-82% |
| Mai farawa (4:30+) | 75-80% | 65-72% | Yanki 2-3 | 70-78% |
Da yawan horar da ku, mafi girman kaso na kofa za ku iya ci gaba da tafiyar mil 26.2. Elite masu gudu suna da fifikotafiyar da tattalin arzikida ikon cire lactate, yana ba da damar saurin marathon da sauri dangane da bakin kofa.
Ƙayyade Yankin Marathon ku
Hanyar 1: Daga Ƙarfin Lactate
Idan kun san kulactate ƙofa takidaga gwaji ko tseren kwanan nan:
Tsarin tsari:
Takin Marathon = Matsakaicin matakin × 0.80-0.86 (dangane da gogewa)
Misali:
Matsakaicin iyaka: 7:00/mil
Takin Marathon (83%): 7:00 × 1.20 = 8:24/mil
Lokacin gudun fanfalaki manufa: 8:24 × 26.2 = 3:40
Hanyar 2: Daga Kwanan Kwanan Race Times
Yi amfani da ƙididdiga daidaitattun tsere tare da rabin marathon kwanan nan ko sau 10K:
- Rabin marathon:Takin Marathon ≈ HM takin + 30-45 seconds kowace mil
- 10K:Takin Marathon ≈ 10K taki + 60-75 seconds kowace mil
Misali:
Rabin marathon na baya-bayan nan: 1:45 (8:00/mil)
Takin Marathon: 8:00 + 35 sec = 8:35/mil
Marathon manufa: 3:45
Muhimmi:Waɗannan ƙididdiga suna ɗaukar horo da yanayi daidai. Gudun rabin marathon a cikin yanayi mai kyau tare da sabbin ƙafafu na iya yin ƙima da yuwuwar tseren marathon.
Hanyar 3: Daga Gudanarwar Horarwa
Marathon taki motsa jiki a lokacinhorobayyana taki mai dorewa:
- Dogon gudu tare da gudun marathon:Ƙarshe 8-10 mil a gudun marathon-ya kamata a ji sarrafawa
- Gudun gudun Marathon:10-12 mil a gudun marathon-ya kamata ya ji "da wuya"
- Jagoran yawan bugun zuciya:Marathon taki HR yakamata ya zama 75-85% max HR kuma barga (ba ya tashi)
Idan bugun zuciya ya wuce 85% max ko ya hau sama da>5% yayin tafiyar gudun marathon, da alama kuna iya gudu da sauri.
Hanyar 4: Daga VO2max
Idan kun san kuVO2maxdaga gwaji:
Matsakaicin ƙira:
- Fitattun masu gudu:Tafin Marathon a 80-85% VO2max
- Masu tsere masu horo:Takin Marathon a 75-80% VO2max
- Masu tsere na nishaɗi:Tafin Marathon a 70-75% VO2max
KIYAYE18Xkimanta VO2max daGudu Mai Muhimmancidaga bayanan horon ku, yana taimakawa tsinkayar saurin gudun marathon mai dorewa yayin da ke kiyaye duk lissafin sirri akan na'urar ku.
Dabarun Pacing Marathon
Dabarun 1: Ko da Pacing (An shawarta)
Bayani:Gudun kowane mil a kusan taki ɗaya (± 2-3 daƙiƙa ta kowane bambancin mil)
Amfani:
- Yana rage raguwar raguwar glycogen
- Yana rage damuwa na zuciya da jijiyoyin jini
- Bincike ya nuna ko da taki yana samar da lokuta mafi sauri ga yawancin masu gudu
- Mai sauƙin tunani—babu hadadden lissafin taki a tsakiyar tsere
Misali rarrabuwa (3:30 marathon a 8:00/mile):
Miles 1-13: 8:00-8:02/mil
Miles 14-20: 7:58-8:02/mil
Miles 21-26.2: 7:55-8:00/mile (ƙananan rabe-raben rabe-rabe idan kuna jin ƙarfi)
Dabarun 2: Rarraba Mara kyau
Bayani:Gudu rabi na biyu cikin sauri fiye da rabin farko (yawanci 30-60 seconds kowace mil cikin sauri)
Amfani:
- Ra'ayin mazan jiya da wuri taki yana kiyaye glycogen
- Yana ba da damar kimanta dacewa kafin yin taki
- Ƙarfafa ƙarfi yana da lada a hankali
- Yana rage haɗarin "buga bango"
Misali rarrabuwa (3:30 marathon, 8:00 matsakaici):
Miles 1-13.1 ( rabi na farko): 8:08/mil (1:46:20)
Miles 13.1-26.2 (rabi na biyu): 7:52/mil (1:43:40)
Nasara:Zai iya barin lokaci akan tebur idan yana da ra'ayin mazan jiya da wuri. Mafi kyau ga marathon na farko ko rashin tabbas.
Dabarun 3: Rarraba Mai Kyau (Kuskure na Jama'a)
Bayani:Gudun rabin na biyu a hankali fiye da rabin farko
Me ya sa yake faruwa:
- Fita da sauri a farkon mil
- Samun kamawa cikin jin daɗin tsere
- Ƙunƙasa dacewa
- Dabarun samar da ruwa mara kyau
Sakamako:"Buga bango" a mil 18-22, raguwa mai ban mamaki, wahala ta mil na ƙarshe
Yadda ake gujewa:
- Koyi horo a cikin mil 3-5 na farko (gudu 5-10 a hankali fiye da takin burin)
- Yi amfani da bugun zuciya don tabbatar da cewa ba kwa gudu sosai
- Ka tuna: "Nisan mil 20 na farko ba tsere bane; 6.2 na ƙarshe shine"
Dabarun 4: Canjin Tafiya (Babba)
Bayani:Daidaita taki bisa ƙasa, iska, da yadda kuke ji
Jagorori:
- Sama:Sannu a hankali ta hanyar 10-15 sec/mile, kiyaye ƙoƙari
- Kasa:Kada ku tilasta saurin gudu, bari nauyi ya taimaka ta halitta
- Iska:Rage taki da 5-10 sec/mile, ci gaba da ƙoƙari
- Tailwind:Zai iya gudu dan sauri ba tare da ƙarin ƙoƙari ba
- Miles 18-20:Matsakaicin mil-ku ci gaba da tafiya ko da kuna jin gajiya
- Miles 23-26.2:Idan kuna jin ƙarfi, sannu a hankali ƙara ƙoƙari
Wannan dabarar tana buƙatar ƙwarewa da kyakkyawar fahimtar jiki. Mafi kyau ga tsoffin masu tseren marathon waɗanda suka san jikinsu da kyau.
Rarraba Yankin Takamaiman Darasi
Dabarun Koyarwa Flat
Darussan leburanci suna ba da damar mafi ko da taki da lokutan sauri:
- Manufar:Ko da pacing ± 2-3 sec/mil ko'ina
- Yanki:Madaidaicin yanki na sama 3 / ƙananan yanki 4
- Manufar HR:80-85% max HR, barga a ko'ina
- Takaddun horo:Mahimmanci a cikin mil 5 na farko-juna tafiya da sauri duk da jin sauƙi
Dabarun Hanya na Hilly
Hills suna buƙatar taki mai ƙarfi maimakon tushen taki:
- Tsaunuka:Ci gaba da ƙoƙarin Yanki 3-4, karɓa a hankali
- Kasa:Ƙoƙarin sarrafawa, kar a buga quads
- Filaye:Ci gaba da gudun marathon burin burin
- Gabaɗaya:Nufin ko da ƙoƙari, ko da rabuwa
Tsarin daidaitawa:
- 1% daraja sama = ƙara 12-15 sec/mile
- 1% grade downhill = cire 8-10 sec/mile (kada a tilastawa da sauri)
Gyaran yanayi
Yanayin muhalli yana shafar ci gaba mai dorewa:
| Sharadi | Daidaita Taki | Daidaita Yanki |
|---|---|---|
| Mafi kyau (50-55°F, ƙaramin zafi) | Tafin manufa | Yanki na sama 3 / Yanki 4 |
| Dumi (60-70°F) | -10-20 sec/mile | Karamar Yanki 3 |
| Zafi (70-80°F) | -20-40 sec/mile | Yanki 2-3 iyaka |
| Yana zafi sosai (>80°F) | -40-60+ sec/mile | Babban yankin 2 |
| Sanyi (<40°F) | -5-10 sec/mile (dumi ya fi tsayi) | Sauƙaƙa kadan da wuri, al'ada daga baya |
| Iska (10-15 mph iska) | -10-15 sec/mile cikin iska | Ƙoƙari na tushen taki |
Yi amfani da bugun zuciya da aikin da ake gani - kar a tilasta maƙasudi a cikin yanayi mara kyau. Zai fi kyau a gama ƙarfi a hankali a hankali fiye da busa sama yana bin taki marar gaskiya.
Kuskuren Pacing Marathon gama gari
1. Farawa da sauri
Matsala:Yin gudu na farko mil 5-10 cikin sauri fiye da taki
Me ya sa yake faruwa:
- Adrenaline da jin daɗin tseren
- Jin sabo da ƙarfi da wuri
- Samun kama da masu gudu masu sauri
Sakamakon:Ragewar glycogen ta mil 18-20, "buga bango," raguwa mai ban mamaki
Magani:Yi horo. Gudu na farko mil 3-5 5-10 seconds a hankali fiye da takin burin. Saka idanu yawan bugun zuciya-ya zama 75-82% max HR da wuri, ba 85%+ ba.
2. Yin watsi da Rage Ragewar Zuciya
Matsala:Yawan bugun zuciya yana hawan 5-10+ bpm yayin da yake kiyaye taki iri ɗaya
Me ya sa yake faruwa:
- Rashin ruwa
- Ragewar glycogen
- Damuwar zafi
- Gudu sama da ƙarfi mai dorewa
Magani:Idan HR ya karu> 5-8% daga farkon mil, sannu a hankali taki. Gara a yi jinkiri da gangan fiye da faɗuwa daga baya.
3. Rashin isasshen Man Fetur
Matsala:Rashin cin isasshen carbohydrates a lokacin tseren
Manufar:30-60 g na carbohydrates a kowace awa bayan mil 10
Sources:
- Gel: 20-25g carbohydrate kowane
- Wasanni sha: 15-20g kowace kofin
- Naman alade: 15-20 g kowace hidima
Gwada yin mai a lokacin horo - kar a gwada ranar tseren.
4. Tafin Burin Da Ba Ya Haƙiƙa
Matsala:Saita saurin buri baya goyan bayan horo
Tambayoyin bincikar gaskiya:
- Shin kun yi gudun mil 18-20 tare da 8-10 na ƙarshe a gudun marathon na burin?
- Za ku iya riƙe takin burin mil 10-12 a cikin ɗan gajeren lokaci?
- Shin lokutan tsere na baya-bayan nan suna goyan bayan burin ku?
- Shin matakin ƙofar ku yana da sauri isa don ci gaba da tafiyar gudun fanfalaki na tsawon awanni 3+?
Idan amsa "a'a" ga waɗannan tambayoyin, daidaita burin burin zuwa ƙasa.
5. Rashin Daidaitawa ga Sharuɗɗa
Matsala:Tsayawa kan takin burin duk da zafi, iska, ko tuddai
Magani:Kasance mai sassauƙa. Daidaita bisa yanayi, ƙasa, da yadda kuke ji. Ƙarfafa ƙarfi a ɗan ɗan gajeren lokaci yana bugun sama ƙoƙarin buga rarrabuwar da ba ta dace ba.
Tambayoyin da ake yawan yi
Wane yankin bugun zuciya zan yi niyya don gudun marathon?
Yawancin masu gudu yakamata su yi niyya a babban yanki na 3 / ƙananan yanki 4: kusan 75-85% na max bugun zuciya. Masu tseren Elite na iya ɗaukar 85-90% max HR, yayin da masu farawa na farko yakamata su kasance kusa da 75-80%. Yawan bugun zuciya ya kamata ya kasance ɗan kwanciyar hankali-idan ya tashi sama> 5-8%, wataƙila kuna gudu da sauri.
Shin zan yi gudu ko da taki ko rabe mara kyau?
Ga mafi yawan masu gudu, ɗan rabe mara kyau (rabi na biyu 30-60 seconds cikin sauri) ko ma taki yana samar da sakamako mafi kyau. Rarraba mara kyau sun fi aminci ga masu tseren marathon na farko ko rashin tabbas. Ko da pacing yana aiki da kyau ga ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun ƙwararrun burinsu.
Nawa ya kamata a kwatanta gudun marathon na a hankali da bakin kofa?
Fitattun masu gudu: 12-15% a hankali fiye da bakin kofa. Masu tsere masu gasa: 14-18% a hankali. Masu tsere na nishaɗi: 16-22% a hankali. Yawancin horar da ku, kusancin kofa za ku iya ci gaba da nisan mil 26.2.
Mene ne idan na ji dadi a mil 20?
Idan da gaske kuna jin ƙarfi (ba kawai adrenaline ba), zaku iya ƙara ƙoƙari a hankali farawa daga mil 22-23. Ƙara taki da 5-10 seconds/mile kowane mil. Duk da haka, yi hankali - yawancin masu gudu suna jin "mai girma" a 20 saboda adrenaline, sa'an nan kuma fadi a 23-24.
Ta yaya zan yi takin marathon mai tudu?
Yi amfani da taki mai ƙarfi maimakon tushen taki. Kula da ƙoƙari na Yanki 3-4 akan tsaunuka (karɓi a hankali a hankali). Ci gaba da ci gaba da burin burin a kan filaye. Kada ku yi ƙoƙarin "samar da lokaci" a kan tudu-za ku sharar da quads ɗin ku. Gabaɗaya burin: ko da ƙoƙari, ba ma rabuwa ba.
Menene ya kamata bugun zuciyata ya kasance a wurare daban-daban a tseren marathon?
Miles 1-5: 75-80% max HR (mai sarrafa, yana jin sauƙi). Miles 6-20: 80-85% max HR (kwanciyar hankali, mai wahala). Miles 21-26.2: Zai iya kaiwa 85-90% yayin da kuke turawa don gamawa. Idan HR ya wuce 85% kafin mil 15, rage gudu.
Zan iya amfani da agogon GPS don takin marathon na?
Ee, amma ku sani daidaiton GPS na iya bambanta ± 2-3% musamman a cikin birane masu tsayin gine-gine. Yi amfani da GPS azaman jagora, amma kuma dogara ga ƙoƙari, ƙimar zuciya, da alamun mil. Idan GPS ta ce 8:00/mile amma kuna aiki tuƙuru kuma HR ya ɗaukaka, amince da jikin ku.
Wace hanya ce mafi kyau don yin takin marathon?
Haɗa sassan tafiyar marathon a cikin dogon gudu yayin horo. Misalai: mil 18 tare da 8-10 na ƙarshe a gudun marathon, mil 20 tare da tsakiyar 10 a saurin marathon, mil 16 tare da madadin mil a gudun marathon. Waɗannan zaman suna koya wa jikin ku yadda gudun marathon yake ji idan ya gaji.