第73期 Run Elite 读书笔记03

Support Training 支撑训练

Your objectives during support training are to：

• Develop speed endurance at paces faster than race pace (105%–115%of goal race pace)
• Develop muscular endurance at paces slower than race pace (85%–95% of goal race pace）

如何计算配速参考网站：www.runelitebook.com

Specific Training 专项训练

This kind of training involves two components：

• Training at race pace
• Training the sum of the supporting fibers that help you maintain race pace(i.e., both slightly faster than and slightly slower than race pace)

Your objectives during support training are to：

• Recruiting muscle fibers in the right order

• Enhancing neuromuscular coordination
• Maximizing metabolic efficiency (including conserving glycogen) 
  • Glycogen-Depletion Run 耗尽糖原跑（例如：空腹晨跑）注：赛前3周不要做，整个周期1-2次即可
  • Fast-Finish Long Run 快速完成长跑（例如：渐进跑lsd；lsd最后几百米冲刺）
  • Alternation-Run 交替跑 （例如：20mile lsd=10mile warm-up+10mile fartlek）
• Familiarizing yourself with race pace

Taper

总原则：减量不减强度

前提：The fundamental problem with tapering is that it presupposes that there exists some degree of overtraining that must be recovered from in order to perform well.（假定存在过度训练，需要超量恢复）