自行車訓練聖經

The Cyclist’s Training Bible (3rd edition) Chapter 1 COMMITMENT

自行车训练圣经（第三版） 第 1 章 承诺

Chapter 1

第1章

COMMITMENT

承诺

At the base of the climb, which was 12 kilometers long, I started to look around and saw Ullrich, Pantani, Virenque, Riis, Escartin, and Jimenez – all in the top 10 of the general classification – and then me. I was hanging, I was there with these guys for the first time.

-- BOBBY JULICH, commenting on the moment in the 1997 Tour de France when he realized he was a contender

这是一段 12 公里长的上坡，在山脚下，我开始 环顾四周并看到乌尔里希，潘塔尼，维廉切，里 斯，斯卡丁及希门尼斯 ―― 全都是总排名前 10 位的高手 ―― 还有我。我没掉队！我是第一次 跟这一帮人骑在一起。 ――BOBBY JULICH，在 1997 年的环法赛中，当 他意识到自己有机会争夺名次时的评论

Talk is cheap. It’s easy to have big dreams and set high goals before the racing starts. But the true test of a commitment to better racing results is not in the talking, but in the doing. It doesn’t start with the first race of the season – it’s all the things you do today to get stronger, faster, and more enduring. Real commitment means 365 days a year and 24 hours a day.

嘴巴说说是毫不费力的。在比赛前拥有一个 大梦及设定很高的目标也很简单。但是真正 对所承诺的更好比赛成绩的考验，不是靠 说，而是靠做。它并不是从这个赛季的第一 场比赛开始 ―― 它是你现在所做的所有使 你变得更强壮，更快，耐力更好的所有事 情。真正的承诺体现在一年 365 天和一天 24 小时。 和你知道的最好的车手交谈，听听他们 关于承诺的看法。 过滤掉那些“噢，什 么！”之类的废话后，你会发现骑自行车在 他们的生活中是扮演着多大的一个角色。他 们越出色，你就会听到越多围绕运动的生活 方式。最普遍的评论是每天的生活围绕着训 练来安排。几乎没有哪个冠军没有计划地训 练出来的。

Talk to the best riders you know, Ask them about commitment. Once you probe past all of the “aw, shucks” stuff, you’ll discover how big a role cycling plays in their lives. The better they are, the more you’ll hear about life revolving around the sport. The most common remark will be that each day is arranged around training. It’s a rare champion who fits in workouts randomly.

Racing to your potential cannot be an onagain, off-again endeavor. It’s a full-time commitment – a passion. Excellence requires living, breathing, eating, and sleeping cycling every day. Literally.

要想在比赛中发挥出所有身体潜能，就 不能三天打鱼，两天晒网。这是个永久性的 承诺 ―― 是一种热情。卓越需要每天都按 计划生活，呼吸，吃饭，睡觉及骑车。

The greater the commitment, the more life is centered around the basic three factors of training – eating, sleeping, and working out.

Eating fuels the body for training and speeds recovery by replacing depleted energy and nutrient stores. Sleeping and working out have a synergistic effect on fitness: Each can cause the release of growth hormone from the pituitary gland. Growth hormone speeds recovery, rebuilds muscles, and breaks down body fat. By training twice daily and taking a nap, the dedicated rider gets four hits of growth hormone daily resulting in higher levels of

承诺越大，生命就会越集中在训练的三 项基本要素上 ―― 吃饭，睡觉及高强度训 练。吃东西可以为训练补充体力，也可以补 充消耗掉的能量和营养储备从而加速恢复。 睡眠及高强度训练的协同作用能够提高身体 素质：它们都能引起从脑垂体腺分泌生长激 素。生长激素能加度恢复，再造肌肉，并且 分解脂肪。如果每日训练两次，午睡一次， 那么这个车手就能每天获得四次分泌生长激 素的机会，从而较快地达到更高水平的身体 素质。

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The Cyclist’s Training Bible (3rd edition) Chapter 1 COMMITMENT

自行车训练圣经（第三版） 第 1 章 承诺

fitness sooner.

In the final analysis, greater fitness is what we’re all after. It’s the product of three ingredients: stress, rest, and fuel. Table 1.1 illustrates how training, sleeping, and eating can be built into your day.

归根到底，更好的身体素质是我们的共 同目标。它有三种成分：生理压力，休息， 和补给。 表 1.1 说明训练，睡眠，及吃饭如 何在你的日常生活中建立。

每日训练两次 每日训练一次 工作日 非工作日 工作日 非工作日 6:00 AM 起床 起床 起床 起床 :30 训练 1 吃饭 训练 1 吃饭 7:00 | | 拉伸运动 拉伸运动 :30 | | 个人事务 个人事务 8:00 | | 吃饭 吃饭 :30 淋浴 训练 1 淋浴 训练 1 9:00 | | 工作 工作 :30 | | | | 10:00 | | | | :30 | | | 吃饭 11:00 | | | 淋浴 :30 | 吃饭 午睡 吃饭 12:00 PM 午睡 拉伸运动 吃饭 淋浴 :30 工作 个人事务 午睡 午睡 1:00 | 吃饭 工作 个人事务 :30 | | | 个人事务 2:00 | | | | :30 | | | 训练 2 3:00 | 吃饭 吃饭 吃饭 :30 | 工作 工作 个人事务 4:00 | | | | :30 | | | 吃饭 5:00 | 下班 淋浴 下班 :30 | 训练 2 小睡 个人事务 6:00 | | | 拉伸运动 :30 吃饭 个人事务 吃饭 吃饭 7:00 | 淋浴 个人事务 个人事务 :30 | | 个人事务 吃饭 8:00 | | | 个人事务 :30 | | | 吃饭 9:00 就寝 就寝 就寝 就寝 Table 1.1 Suggested Daily routines 表 1.1 建议的每天日常生活

This kind of commitment may not be for you. In fact, there comes a point at which each of us had to check our “want to” against our “have to”. Jobs, families, and other responsibilities can’t be forsaken for sport.

Even the pros must consider other aspects of life. Those elements that contribute to making

你的承诺可能并不适合你。实际上，从 我们每个人最终都必须面对并搞清楚哪些是 “想要做”的事，而哪些是“不得不做” 的。工作，家庭以及其他责任不能因为运动 而被遗弃，即使是那些专业运动员也必须考 虑到生活的其他方面。这些让你成为伟大车

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you a great cyclist may detract from your being a great employee, mother, father, or spouse, Realistically, there have to be limits to passion; otherwise we’d soon alienate everyone who wasn’t equally zealous and be reduced to slobbering zombies.

手的因素可能会使你无法成为一个好的雇 员，母亲，父亲或者配偶。实际上，你必须 适当控制骑车的热情；否则用不了多久我们 就会疏远所有那些不象我们同样狂热的人， 并退化成不近人情的怪人。

Change

改变

What can you do to improve your fitness and race performances? The first thing is to make small changes in your life. Balance can be hard to achieve, but remolding daily activities by 10 percent in the direction of better cycling doesn’t take much and can bring noticeable improvement. How about committing to hitting the sack thirty minutes earlier each night so that you’re more rested? Another small daily change that could bring better results in healthier eating. Could you cut out 10 percent of the junk food every day, replacing it with wholesome foods? What you put in your mouth is the stuff the body used to completely rebuild and replace each muscle cell every six months.

Do you want muscles made from potato chips, Twinkies, and pop; or from fruits, vegetables, and lean meat? What can you change?

为了改善身体素质和比赛成绩你能做些什么 呢？第一个事情是在你的生活中做点小的改 变。平衡可能很难获得，但是日常活动中朝 着骑得更好的方向改变百分之十并不会没花 费多少时间，却能带来显著的改进。比如每 晚提早 30 分钟睡觉的承诺如何，这样你就 能获得更多的休息？另一项能带来健康饮食 习惯的小改变是：你能否每天少吃百分之十 的垃圾食品，而代之以真正的食物呢？你吃 进你嘴里的东西就是未来六个月里身体用来 重造和替换每个肌肉细胞的原料。你希望你 的肌肉是由炸薯片，奶油卷和爆米花组成的 吗？或者是由水果，蔬菜和瘦肉所制成的 呢？所有这些你能改变吗？

The Cyclist’s Training Bible can help you make some small changes that will bring big results. But what are the most important changes needed for success? What makes a champion a champion?

《自行车训练圣经》能帮助你作一些会 带来大结果的小改变。但是哪些才是成功所 需要的最重要的改变呢？是什么使冠军成为 一名冠军呢？

Attributes of Champions

冠军的属性

Successful athletes and coaches ask two questions in their quest for peak athletic performance:

在寻求运动技能巅峰的过程中，成功的运动 员和教练会问两个问题：

• •

• •

What does science say?

How do champions train?

Much of this book is based on answers to the first question, but the second is not less important. Often the top athletes are ahead of science when it comes to knowing what works

科学是怎么说的？ 冠军是如何训练的？

这本书的大部分是基于第一个问题的答 案， 但是第二个问题并不是不重要，顶级运 动员往往会走在科学前面，然后大家才知道 什么方法有效，什么方法无效。运动科学家

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and what doesn’t. Exercise scientists become interested in some aspect of training because it seems to work for some athletes. Their studies are designed to determine why it’s beneficial.

之所以对训练的某些方面有兴趣，是因为它 们似乎对某些运动员有效。他们的研究只是 用于确定为什么它会有效。

If we eliminate their individual abilities and boil the remainder down to the most basic elements, what is left are the attributes that bring success to the champions. I believe there are six such attributes: ability, motivation, opportunity, mission, support system, and direction.

如果我们排除他们个别的能力并且把剩 余的部分归纳成最基本的要素，也就是那些 使冠军们成功的特性。我相信总共有六种这 样的特性：能力，动力，机会，任务，支持 系统和方向。

Ability

能力

Genetics have a lot to do with achievement in sport. There are some obvious examples: Tall basketball players, huge sumo wrestler, small jockeys, and long-armed swimmers are but a few. Such athletes were born with at least one of the physical traits necessary to succeed in their chosen sport.

遗传学与运动成绩有许多的关联。明显的例 子包括：身材高大的篮球运动员，体型巨大 的相扑选手，身材矮小的赛马骑手，还有长 臂的游泳选手但并不多见。这样的运动员天 生具有至少一样生理特质，这种特质是他们 选择的运动项目获得成功所需要的。

What are the physical traits common to most of those who are at the pinnacle of cycling? The most obvious are strong, powerful legs and a high aerobic capacity (VO2max).

There are other physical traits that aren’t quite as obvious. In order to climb hills, muscular power is another key trait. We can’t see power in a rider in the same way we can see body mass or long arms. There are other physiological traits that define ability in cycling; including lactate threshold and economy (see Chapter 3 for details). These are somewhat determined by genetics, but they may also be improved by training.

大部分顶尖的自行车车手所共同具有的 生理特质是什么呢？最明显的是强壮有力的 双腿和高的携氧能力(VO2max)。还有其它一 些不十分明显的生理特质。为了爬坡，肌肉 的力量是另一种关键特性。我们不太容易看 出骑手的力量，因为它不象长长的手臂或壮 实的身体那样明显。有其他生理学特性来定 义他们的骑行能力，包括乳酸阈值和运动效 率（详细信息参见第 3 章）。这些因素部分 程度上由遗传决定，但是也可能通过训练来 加以改善。

So how much natural ability do you have?

How close are you to reaching your potential?

No one can say for sure. The best indicator may be how you’ve done in the sport in the past relative to your training. Good results combined with mediocre training usually indicate untapped potential. Excellent training with poor results is also revealing of potential.

那么你有多少天生的能力呢？你离你的 潜能还有多远呢？没有人能肯定地回答。最 好的指标或许是在你过去的训练中你是如何 做的。平庸的训练产生好的训练结果通常表 示潜能并未被开发。极好的训练却有糟糕结 果也一样是潜能有待启发。

If you are new to the sport with less than three years of racing, your results may not tell

如果你是只有不到三年的比赛经验的新 手，你的成果可能无法告诉多少你的能力和

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you much about your ability and potential. In the first three years there are a lot of changes happening at the cellular level – changes that will eventually reveal a rider’s ability. This means that even if someone new to the sport is successful, he or she may not continue to dominate. Other beginners may eventually catch up to and surpass the most successful novices. This is often due to the different rates at which the human body responds to training.

潜能。在最初的三年有许多细胞级的变化在 发生 ―― 这些改变终将显示出一个骑手的 能力。这表明即使一个新手表现得很成功， 他或者她也可能无法继续保持优势地位。其 他初学者可能终将赶上并超越这些最成功的 新手。这经常是由于人体对训练作出反应的 速度不同所造成的。

Some people are “fast responders” and others are “slow responders”. Fast responders gain fitness quickly because, for some unknown reason, their cells are capable of changing rapidly. Others take much longer, perhaps years, to realize the same gains. The problem for slow responders is that they often give up before reaping the benefits of training.

Figure 1.1 illustrates the response curve.

有些人是“快速反应者”，而其它的人 则是“慢速反应者”。由于一些未知的原 因，快速反应者的细胞能迅速改变，从而可 以很快地改善身体体质。而其它人则需要花 较长的时间，或许几年，才能获得相同的成 果。慢速反应者的问题是他们常常在收获训 练成果之前就放弃了。 图 1.1 展示了反应曲 线。

Figure 1.1 Theoretical bell-shaped curve indicating level of response to a given training stimulus

图 1.1 理论上的铃状曲线，表示对给定训练刺激 的反应水平

Motivation

动力

The highly motivated cyclist has a passion for the sport. Passion is generally evident in how much time is devoted to riding, caring for the bike, reading books and magazines about cycling, associating with other riders, and simply thinking about the sport.

高度积极的自行车骑手都有一种运动的 热情。热情一般反映在骑车的时间上，对自 行车的关心上， 读与自行车有关的书和杂 志，同其他骑手交往，甚至只是想到运动。

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Those who are passionate about the sport also frequently have a well-developed work ethic. They believe that hard training is what produces good results. Up to a point that is a valuable trait to have, as success does indeed demand consistency in training. The problem is that combination of passion for cycling and a strong work ethic sometimes leads to obsessive-compulsive training. These riders just can’t stop riding. If they do, their sense of guilt can become overwhelming. For such athletes, training interruptions – such as injuries, business trips, or vacations – are emotionally devastating. This is because their training pattern may be disrupted, but their obsessive motivation is still intact.

这些热爱运动人也经常养成很好的“骑 品”。他们相信只有艰苦的锻炼才会产生好 的结果。在某种程度上这是一种值得拥有的 品质，因为成功真的需要训练的持续性，但 问题在于骑车的热情结合太强的“骑品”有 时会导致过度的自我强迫的训练。这些骑手 已经无法让自己停下来了。如果哪天不骑 车，他们就会有负罪感。对这些运动员来 说，训练中断 ―― 比如受伤，商务旅行， 或度假 ―― 都会破坏他们的情绪。因为他 们的训练模式可能要被打断，但训练热情却 仍然高涨。

This obsessive-compulsive trait is most common in riders who are new to the sport.

They believe that they discovered the sport too late in life and need to catch up with others by training a lot. They also fear that if they stop training for even a few days that they may revert back to their former, unfit selves. No wonder overtraining is rampant among those in their first three years of racing.

过度自我强迫的特征在新骑手中特别常 见。他们觉得这项运动被他们发现得太晚 了，所以需要加倍训练来赶超其他骑手。他 们还害怕一旦停止训练，哪怕就几天，也可 能会使他们退回到原先的那种未锻炼时的状 态，却没有想到过度训练的阴影会在头三年 训练中一直都笼罩在他们头上。

Regardless of when in life you started or how burning your desire is to be good, it’s critical that you view excellence in athletics as a journey, not a destination. You will never arrive at the point where you are fully satisfied with your performance. That’s the nature of highly motivated people. So obsessivecompulsive training in order to achieve racing nirvana – where you can finally back off – is not going to happen. Once you realize this and take a long-term approach to training, your break-downs from overtraining, burnout, and illness will diminish, allowing you to achieve training with greater consistency and better race performances. You will also experience less mental anguish and frustration when the inevitable setbacks occur.

不管你从多大年纪开始这项运动，也不 管如何来燃烧你的欲望，最重要的是你要把 运动生涯中的辉煌看做一段旅程，而不是终 点。你永远不会达到让你完全满意的运动能 力和状态，这就是高度积极的人的天性。所 以靠过度的自我强迫训练来达到比赛能力的 涅槃 ―― 然后你就可功成身退 ―― 完全是 个幻想。一但你认识到这些并有了一个长期 的训练目标，那么被过度训练，力竭和生病 所压垮的可能性就小多了，你就能更持久地 坚持训练从而获得更好的比赛能力。而且如 果不可避免地发生暂时性的能力退步的话， 你的精神压力和挫折感也会小一些。

Cycling is a life-long sport to be enjoyed for what it brings to your life – superb fitness, excellent health, enjoyable times, and good friends. It is not an opponent to be subdued and conquered.

骑车是一生的运动，也会给你一生的快 乐 ―― 超人的身体素质，极棒的身体，快 乐的时光，以及很好的朋友，所以不要把它 当作要压倒和征服的对手。

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Opportunity

机会

The chances are great that the best potential athlete in the world is an overweight, sedentary smoker. Right now, sitting in front of a television somewhere is this person born to be the world champion in cycling and to dominate the sport as no one ever has. At birth he was blessed with a huge aerobic capacity and all of the other physiological ingredients necessary for success. The problem is that he never had the opportunity to discover his ability, even though the motivation may have been there at one time. Maybe he was born into poverty and forced to work at an early age to help feed the family. Maybe he lives in a war-ravaged corner of the world where staying alive is the number one priority. Or perhaps cycling just never caught his attention and he instead found success in soccer or piano playing. We’ll never know what he could have been because the opportunity never presented itself.

世界上最具潜质的运动员很可能是那些身体 超重，不喜欢活动的老烟鬼，这个天生就应 该是自行车世界冠军并划时代地统治这项运 动的人，现在就坐在世界的某个角落里看电 视呢。从出生的那天起，上帝就给了他最好 的摄氧能力，以及其它为了成功所必备的身 体条件。可问题是他从来没有机会发现自己 的能力，即使有一天他想这样做也不行。也 许他天生贫穷，被迫早早地工作来养家糊 口；也许他生活在战乱频仍的国家，保住性 命已属不易；或者也许他从来就不关心骑车 运动，而是醉心于足球或者弹钢琴什么的。 因为机会女神不肯光顾，所以我们永远也无 法知道他到底能够做出多大的成就。

The lack of opportunity need not be so extreme to hold back your growth as a cyclist, however. If any of the following are missing, your opportunity to realize full potential may be compromised:

当然，做为一个骑手你的成长过程中也 许不会遇到这么极端的坏运气。但如果下列 的条件无法满足的话，要想充分发挥你的潜 力也许就会困难一些：

• • • • • • • • • • •

• • • • • • • • • • •

适合骑行的公路网 多样的地形 ―― 平路和山峰 充足的营养 好的装备 教练指导 训练伙伴 健身房设备 训练时间的保证 能够参加的比赛 生活压力较小的环境 家人和朋友的支持 This list could go on and on – there are 这个清单还可以一直拉下去 ―― 还有 many environmental elements that contribute to 很多环境因素会影响你完全发挥骑车的潜 your overall opportunity to achieve your 能。你越是渴望变得优秀，这些因素就会显 potential in cycling. The greater your desire to 得越重要，你也就越有必要改变生活方式和 excel, the more important it becomes to mold 环境来适应你的雄心壮志。 your lifestyle and environment to match your aspirations.

A network of roads to ride on Terrain variety – flats and hills Adequate nutrition Good equipment Coaching Training partners Weight-room equipment Time to train Available races A low-stress environment Supportive family and friends

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Mission

使命感

When you think of champions such as Merckx, Hinault, LeMond, or Armstrong, what comes to mind? More than likely, it is winning the Tour de France. Why do you think of that? Probably because these athletes had a passion for winning the Tour that was, and is, evident for all to see. Their motivation to succeed was exceptional. They were willing to make any sacrifice, to ride any number of miles, to do any workouts deemed beneficial to achieving the goal. Approaching the peaks of their careers, riding was highly important in their lives. Everything else became just the details of life.

当你想到那些冠军们，Merckx，Hinault， LeMond，以及 Armstrong 的时候，首先跳入 脑海的是什么？很有可能是他们赢得了环法 大赛。为什么你会想到这些呢？也许是因为 这些运动员都有一种赢得大赛的激情，并且 已经证明给了所有的人。很少有人有他们这 样强的争取胜利的动机。他们愿意付出任何 牺牲，无论骑多远的路程，无论做什么样的 训练，只要这样做对达成目标是有利的。在 他们努力接近事业的顶峰的过程中，骑自行 车在他们的生活中是最最重要的，而其他的 一切事情都变成生活中的细节。

What you can learn from these champions is that motivation and dedication are paramount to achieving your dreams: The greater the dreams, the bigger the mission. Neither this book nor anyone else can help you choose dreams and become more dedicated. Only you can do that. I can tell you, however, that without passion, without a mission, you’ll always be just another rider in the peloton.

你能从冠军们那里能学习到的是：动机 和投入是达成梦想的最高原则：梦越大，使 命就越多。这本书或其他任何人都不能帮助 你去选择梦想，或变得更投入。只有靠你自 己去做到。我只能告诉你，无论怎样，失去 了热情和使命感，你将永远只是混在大集团 军中的普通车手而已。

Support System

支持系统

The greatest rider with the biggest dreams will never become a champion without a support system – others who also believe in the mission and are committed to it. Surrounding champions are family, friends, teammates, director, coaches, soigneurs, and mechanics, all of whom are there to help the champion attain his or her dream. The rider becomes immersed in the we-can-do-it attitude. The mission is no longer singular – it becomes a group effort.

Once this is achieved, success is 90 percent assured.

如果没有支持系统――周围那些坚定相信你 的使命并帮助你实践的人 ―― 的支持，即 使有再大梦想的伟大车手也绝不能成为冠 军。围绕在冠军周围的是家庭，朋友，队 友，车队经理，教练，助理和机械师，所有 这些人都在那里帮助冠军去实现他或她的梦 想。车手会沉浸在一种“我们能做到“的氛 围之中。他的使命已不再是他个人的事 ―― 它已经变成一种团体的努力。一旦能做到这 些，那么你几乎已经成功了百分之九十了。

Do you have a support system? Do those around you even know what your goals, let alone your dreams, are? Is there a mentor or close friend with whom to share your challenges and vision? Again, this book can’t

你有一个支持系统吗？那些在你周围的 人可曾知道你的目标，更别提你的梦想了？ 可有一位良师或挚友来分享你的挑战和梦想 吗？再说一次，这本书不能帮助你建立一个

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help you develop a support system. Only you can do that. Support systems start with you offering to help others, perhaps teammates, attain their highest goals. Support is contagious. Give yours to someone else.

支持系统。只有你自己能做得到。支持系统 的建立是从你帮助别人，或许队友，实现他 们最高的目标时开始的。相互支持是有感染 力的，去帮助别人吧。

Direction

方向

Champions don’t train aimlessly. They also don’t blindly follow another rider’s training plan. They understand that the difference between winning and losing is often as slight as a cat’s whisker. They know their training can’t be haphazard or left to chance. Merely having a detailed plan provides confidence. It’s the final, and smallest, piece in the quest for the dream.

Without a plan, the champion never makes it to the victory stand.

冠军是不会无目标的训练的。他们也不会盲 目地遵循别人的训练计划。他们明白胜利与 失败之间的差别往往只有猫的胡须那样细 微。他们知道他们的训练不能毫无计划或靠 运气。哪怕拥有一个详细的计划也能增加一 些自信。 它只是追求梦想的拼图中最后，也 是最小的一片拼板。但如果没有计划，冠军 将永远无法站上领奖台。

This is where The Cyclist’s Training Bible can help you. While this book offers the reader individualized, results-oriented, and scientific methods, following its program won’t guarantee success. But if you already have some ability, the opportunity has presented itself, a mission is well-defined, and the support system is in place, you’re practically there. This just may be the final and decisive element.

这就是自行车训练圣经能帮助你的地 方。虽然这本书介绍给读者的方法是个性化 的，以结果为导向的，和科学的，但遵循这 个程序不能保证一定成功。不过如果你已经 具备一些能力，也得到一些机遇，还有一项 明确的任务，支持系统也到位了，那你差不 多就快成功了。这或许就是最后的决定性的 一环。

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Chapter 2 TRAINING

第2章

SMART

聪明地训练 你不可能靠运气训练。 ――EDDIE BORYSEWICZ 著名的美籍波兰裔自行车教练

You can’t train luck.

-- EDDIE BORYSEWICZ Renowned Polish-American cycling coach

Why is it that some start their cycling career with little sign of physical talent and years later reach the pinnacle of the sport as elite amateurs or pros? Why are there others who excel at an early age, fizzle, and eventually drop out of the sport before realizing their full potential?

为什么有些人在他们的自行车运动生涯刚开 始时没表现出什么运动天赋，但几年之后就 达到了巅峰状态成为业余精英或职业选手？ 为什么其它一些早期时相当杰出的人，在实 现他们的全部潜能之前，就宣告失败，并且 最终退出这项运动？

Those who persevere probably had talent all along, but it wasn’t immediately evident.

More than likely, the young athlete had a parent, coach, or mentor concerned about the long term. They probably wanted to see their protégé in full bloom, so they brought the athlete along slowly and deliberately.

这些能坚持到底的人，或许从始至终就 拥有这种天赋，只是并没有马上表现出来而 已。极可能的是，年轻运动员有父母，教练 或者导师的长期关心，他们也许想让手中的 “小花”完全绽放，因此他们指导运动员时 缓慢而谨慎。

The successful athlete’s workouts may not have been the most scientific, but a sensible training philosophy was established early in his or her career. In contrast, the young cyclist who failed to make it as a senior may have been driven too hard by a parent or coach whose intentions were good, but whose techniques left something to be desired.

成功的运动员，他们的训练或许不是最 科学的，但却有一种从他或她的运动生涯早 期就已确立了的合理的训练哲学。相反的， 那些没有成为资深骑手的年轻人因为父母或 教练的过度要求而失败了，虽然他们的初衷 是好的，但是他们采取的方法不够令人满 意。

When I begin to train athletes, I start by getting to know them fairly well – but it still takes weeks to determine exactly how they should train. There are many individual factors to consider in developing an effective training program. A few of these factors are:

当我开始训练运动员之前，我总是先彻 底地了解他们 ――这需要花费数周的时间才 能确信如何训练他们。在制定一套有效的训 练计划过程中，必须考虑许多个人的因素。 这些因素包括：

• • •

• • • • • • • •

• • • • •

Years of experience in the sport Age and maturational level How training had progressed in the long term Most recent training program Personal strengths and weaknesses Local terrain and weather conditions Schedule of important races Details of the most important races: duration, terrain, competition, previous results

•

1

从事这项运动有几年的经验 年龄和成熟的程度 过去很长时期里如何进行训练的 最近的训练计划 个人的长处和弱点 当地的地形和天气状况 重要比赛日程 最重要比赛的细节：时长，地形，竞争 对手，往届成绩 最近和现在的健康状况

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• •

•

Recent and current health status Lifestyle stress (work and family issues, for example)

生活压力（比如，工作方面，家庭方 面）

The list could go on and on. There are simply too many unknowns for me or anyone else to advise you on how best to prepare for competition. After all, right now no one knows you as well as you do. Only you can make such decisions. All that is needed are the tools.

That’s why I wrote The Cyclist’s Training Bible – so that you might do a better job of self-coaching.

这个清单还可以更长。我或其他人可以 给你一些如何最好地准备比赛的建议，但我 们有太多不了解的关于你的事情。归根结 底，你是最了解你自己的人，只有你才配做 这样的决定。你需要的只是工具。这就是我 写这本书的原因 ―― 这样你就能更好地给 自己当教练了。

Systematic Training

系统化训练

This book is about systematic and methodical training. Some riders think of that as boring and would rather work out spontaneously. They prefer to train by the seats of their pants – no planning, no forethought, and minimal structure. I won’t deny that it is possible to become a good rider without a highly structured system and method. I have known many who have been successful with such an approach. But I’ve also noticed that when these same athletes decide to compete at the highest levels, they nearly always increase the structure of their training. Structured systems and methods are critical for achieving peak performance. It won’t happen haphazardly.

本书主张系统化循序渐进地训练。有些骑手 觉得这很无趣，宁愿依靠本能训练。他们喜 欢根据屁股是否还愿意坐在车座上来决定如 何训练 ―― 没有计划，不用预先安排，最 简单的结构。我承认没有高度结构化的系统 和方法也有可能成为优秀骑手，我就认识不 少这样练出来的车手。但我也注意到同样是 这些人，当他们决定从事最高级别的竞争 时，他们往往都会增加他们训练的结构性。 结构化系统和方法对达到竞技高峰状态非常 重要，因为这种高峰状态不是碰巧发生的。

But it should also be pointed out that the system and methods described in this book are not the only ones that will produce peak racing performance. There are many systems that work; there are as many as there are coaches and elite athletes. There is no one “right” way – no system that will guarantee success for everyone.

但同时也要指出，本书介绍的系统和方 法不是达到巅峰竞技状态的唯一方法。有很 多有效的训练系统，也有同样多的优秀教练 和顶尖运动员。没有一种所谓“正确的”方 法 ―― 没有一种系统能保证让所有人都能 成功。

There are also no secrets. You won’t find any magic workouts, miracle diet supplements, or all-purpose periodization schemes.

Everything in this book is already known and used by at least some cyclists. No coach, athlete, or scientist has a winning secret – at least not one that is legal. Many have developed effective systems, however.

另外也没有什么所谓“秘诀”。没有什 么神奇的训练课，奇迹般效果的补给品，或 通用的周期性训练计划。本书讲的所有东西 都是至少被一些骑手知晓并使用过的。教 练，运动员和科学家都没有什么秘诀 ―― 至少没有合法的秘诀。但很多人都有一个有 效的训练系统。有效的训练系统有广阔的综

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Effective training systems are marked by comprehensively integrated components. They are not merely collections of workouts. All of the parts of effective programs fit together neatly, like the pieces of a complex jigsaw puzzle. Furthermore, there is an underlying philosophy that ties the parts together. All aspects of a sound program are based on this philosophy.

合的组成部分，而不仅仅是训练课的集合。 有效计划的各个组成部分相互咬合，就象一 个复杂拼图的拼板一样。另外，在这背后还 有一个潜在的基本原理成为把各个部分连接 起来的纽带。一个不错的计划的各个部分都 是建立在这个原理基础上的。

The Overtraining Phenomenon

过度训练现象

Is there a relationship between fatigue and speed? Are there studies showing that if a rider gets really tired in training and does that often enough, he or she will get faster? Does starting workouts with chronically tired legs somehow improve power and other aspects of race fitness?

疲劳和速度之间有联系吗？有没有研究证 明，如果一个骑手在训练中非常的累并且经 常这样，他或她是否会骑得更快？长期地拖 着疲惫的双腿开始训练是否会在某种程度上 增强力量或其他方面的身体素质？

I pose these questions because so many athletes tell me that there’s no improvement unless they feel at least a little sluggish all the time. But when I ask these same athletes why they train the answer is always, “To get faster for racing.” Chronic fatigue is a strange way to get faster.

我提出这些问题是因为有太多的运动员 跟我说除非他们在训练时始终感到有点迟 钝，否则就觉到训练毫无效果。但我问这些 运动员为什么还要训练时，回答总是：“为 了比赛时更快”。慢性疲劳能使你骑得更 快？真是太奇怪了。

Recently I did a Web search of the sports science journals to see if any research has found a positive relationship between fatigue and athletic performance. Of the 2,036 studies I came across on these subjects, not a single one showed that an athlete performed better if he or she got tired often enough.

最近我对体育科学杂志坐了一次网上调 查，想了解是否有研究表明疲劳和运动能力 之间是否有积极的联系。在我所收到的全部 2,036 项研究中，没有一项显示如果运动员 经常感到疲劳的话，他的运动能力能变地更 好。

All of this leads me to believe that athletes who keep themselves chronically tired and leg weary must be making a mistake. Either that or they have a training secret. But I doubt it. More that likely the reason for their excessive training is a combination of an overly developed work ethic and obsessivecompulsive behavior.

这些证据使我确信运动员让自己保持长 期的疲累及双腿疲劳一定是犯了错误。或许 他们有训练的秘密。但是我保持怀疑。他们 过度训练的原因可能是一种过度发展的骑行 心态和强迫性的行为所结合。

In fact, there are a few athletes I have been unable to train for this reason. When I allow them to rest in order to go into a hard workout fresh, they interpret the lack of fatigue as a loss

实际上，确实有一些运动员，由于上述 理由而使得我无法训练他们。当我为了进行 下一个高强度训练而要求他们休息恢复的时 候，他们却把身体不太疲劳解读为身体素质

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of fitness and become paranoid. After a few episodes of their putting in “extra” intervals, miles, hours, and workouts, we part company.

My purpose in coaching is not to help otherwise well-intentioned athletes keep their addiction going. I’d like to see them race faster, not just be more tired.

降低，因而变成了妄想狂。他们会自行加码 搞些额外的间歇训练，或多骑几公里，几小 时。这样搞过几次之后，我们之间就不再来 往了。我的辅导目的不是为了帮助那些有良 好意愿的运动员继续他们的迷思，我喜欢看 见他们比赛时更快，而不是更疲倦。

On the other hand, I have trained many athletes in a variety of sports on a program of less training than they were accustomed to. It’s amazing to see what they can accomplish once they fully commit to their actual training purpose – to get faster. When riders go into hard workouts feeling fresh and snappy the speeds and power produced are exceptional. As a result, the muscles, nervous system, cardiovascular system, and energy systems are all optimally stressed. Once they have a few more days of recovery to allow for adaptation, we do it again. And guess what – they are even faster.

另一方面，我曾经训练过许多各种运动 项目的运动员，我制定的训练量往往比他们 所习惯的训练量还低。当完全实施了实际的 训练目的后，他们所能达成的结果是非常令 人吃惊的 ―― 变得更快速。当骑手们在进 行艰苦的训练时仍感觉新鲜爽快时，他们会 爆发出意想不到的速度和力量。这时肌肉， 神经系统，心血管系统和供能系统都在适当 压力下达到最佳状态。现在给他们几天的时 间恢复来适应新的变化，然后再次进行相同 的训练。你猜怎么着 ―― 他们甚至比以前 更快了。

Philosophy

训练哲学

The philosophy of training proposed in “The cyclist’s Training Bible” may seem unusual. I have found however, that if it is followed, serious athletes improve. Here is my training philosophy: An athlete should do the least amount of properly timed, specific training that brings continual improvement.

《自行车训练圣经》所提出的训练哲学似乎 不太寻常。但是我发现，如果它的原理被确 实遵循，运动员真的会进步的。我的训练哲 学就是：一个运动员应该为获得可持续的进 步而进行最少量里程数的，精心计划的和特 定的训练。

The idea of limiting training is a scary thought for some. Many cyclists have become accustomed to overtraining that is seems a normal state. These racers are no less addicted than drug users. As is the case with a drug addict, the chronically over trained athlete is not getting any better but still can’t convince himself or herself to change.

有节制训练的想法对某些人来说太可怕 了。许多骑手已经习惯于过度训练，并把这 当做一种常态。这些选手象吸毒者一样沉迷 于这种状态。和瘾君子一样，长期过度训练 的运动员没法变得更出色，但是就是没有办 法去说服自己做一些改变。

Read the philosophy statement again.

Notice that it doesn’t “train with the least amount of miles.” Another way to state it might be “use your training time wisely.” For those of us with full-time jobs, spouses, children, a home to maintain, and other responsibilities, using training time wisely is more than a

再读一遍我的训练哲学。注意了，如果 它不是以“以最少里程数来训练”，那另一 种陈述方式，或许就是“聪明的善用你的训 练时间”。对于有全职的工作，配偶，孩 子，维系一个家庭和许许多多的责任的我们 来说，善用训练时间不止是为了训练，而是

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philosophy; it’s a necessity.

生活必需的。

What this means is that there are times when it’s right to do higher volume training, but not necessarily the highest possible. This is usually in the Base (general preparation) period of training. There are also times when high volume is not wise, but faster, more racespecific training is right. These are the Build and Peak (specific preparation) periods.

(Periods are explained in Chapter 7.)

这就是说：进行较大量的训练是正确 的，但不一定要达到可能的最大量。这通常 发生在训练的基础期(一般的准备阶段)。但 同时有时候大量的训练并不聪明，而是应该 把重点放在更快的速度，更多的针对比赛的 训练上。这发生在发展期和高峰期(特殊的准 备项目)。 (周期在第 7 章中有解释.)

While it seems so simple, there are many who can’t seem to get it right. They put in lots of miles when they should be trying to get faster. And when they should be building a base of general fitness, they’re going fast – usually in group hammer sessions.

看上去似乎如此简单，但却有很多人无 法正确的实施它。比如，当他们应该设法提 高速度时，他们却增加许多骑行的里程数。 或者当他们应该建立身体素质基础时，他们 却骑的非常的快 ―― 通常发生在团队训练 的时候。

So what do you use to gauge your progress – how tired you are or how fast you are? If it’s the former you’re doomed to a career of less-than-stellar racing. Once you figure out that fatigue gets in the way of getting faster and you make the necessary changes, you’ll be flying.

因此你如何来评估你的进步呢？―― 以 你有多累或是以你有多快？如果是前者的话 你将注定要成为一个二流车手。一旦你能领 悟到疲劳会阻碍你的速度并且做出必要的改 变，你将开始起飞。

The 10 commandments of Training

训练“十诫”

To help you better understand this training philosophy I have broken it down into the “10 Commandments of Training.” By incorporating each of these guidelines into your thinking and training, you’ll be following this philosophy and getting a better return on your time invested. Your results will also improve regardless of your age or experience.

为了帮助你更好理解我的训练哲学，我将它 细分为下列的训练“十诫”。通过把这些指 导方针融入你的思想及训练中，你将学会如 何遵循这些原理并且从你投入的时间中获得 更多的回报。不管你的年龄或者经验如何， 你都会获得进步。

Commandment 1 – Train Moderately

诫律 1 ―― 适度地训练

Your body had limits when it comes to endurance, speed, and strength. Don’t try too often to find them. Instead, train within those limits most of the time. Finish most workout feeling like you could have done more. It may

对于耐力，速度和力量，你的身体是有极限 的。不要经常去尝试达到这些极限。恰恰相 反，在大部分的时间里你要在这些极限内训 练。在大多数的高强度训练完成后，你都应 该感觉好像还有余地尚未发挥。这可能意味

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mean stopping a session earlier than planned.

That’s okay. Do not always try to finish exhausted.

Muscles will only contract forcefully a certain number of times before they refuse to pull hard again. When glycogen, the body’s storage form of carbohydrate energy, begins go run low, no amount of willpower can fuel the body. Slowing down is the only option. If such limits are approached frequently and over a long enough period of time, the body’s ability to adapt is exceeded, recovery is greatly delayed, and training consistency is interrupted.

着比计划中的训练周期更早地停止――这没 关系，不要总是训练到力竭。

The biggest mistake of most athletes is to make the easy days too hard, so when it comes time for a hard training day, they can’t go hard enough. This leads to mediocre training, fitness, and performance. The higher your fitness lever, the greater the difference between the intensities of hard and easy days.

大多数运动员所犯的最大错误就是：在 该轻松的时候太刻苦，结果到真正的刻苦训 练日来临时，他们又无法达到所要求的强 度。这将导致平庸的训练，身体素质和成 绩。你的身体素质越高，在刻苦日和轻松日 的训练强度的差别就越明显。

Many cyclists also think that pushing hard all the time will make them tough. They believe that willpower and strength of character can overcome nature and speed up their body’s cellular changes. Don’t try it – more hard training is seldom the answer. An organism adapts best when stresses are slightly increased.

That’s why you’ve often heard the admonition to increase training volume by no more than 10 percent from week to week. Even this may be high for some.

很多骑手也都认为不停地逼迫自己锻炼 能够变得更强壮。他们相信意志力和坚强的 个性能战胜自然并且加速身体细胞的改变。 千万别去尝试――答案几乎不可能是更刻苦 的训练。生物体最适应的是压力慢慢地提高 的状况。这就是为什么你会经常听到这样的 警告：那就是周与周之间增加的训练量不能 超过百分之十――即使这个增量对某些人来 说也可能太高了。

By progressing carefully, especially with intensity, you’ll gradually get stronger and there will be time and energy for other pursuits in life. An athlete who enjoys training will get far more benefits from it than one who is always on the edge of overtraining.

小心地慢慢加码 ―― 尤其是在强度 上 ―― 能使你逐渐变得更强壮，并且空出 时间和体力去追求生活中其他乐趣。与总是 在过度训练的边缘上挣扎的人相比，享受训 练的运动员能获得更多的回报。

The self-coached cyclist must learn to think objectively and unemotionally. It should be as if you are two people – one is the rider and the other is the coach. The coach must be in charge. When the rider says, “Do More,” the coach should question whether that’s wise.

Doubt is a good enough reason to discontinue the session. When it doubt – leave it out.

自我指导的骑手必须学会客观地思考， 不能感情用事。这就好比有两个“你”―― 一个是“骑手”的你，而另一个则是“教 练”的你。“教练”必须负责任：当“骑 手”说“再多骑一些”时，“教练”要质疑 这么做是否明智。怀疑是让训练停下来的好 理由。当怀疑产生时 ―― 就停止吧。

肌肉在强力收缩一定次数之后将无法再 继续强力收缩。当糖原――体内储存的碳水 化合物能量――慢慢耗尽时，无论多强的意 志力都无法补充身体所缺乏的能量的。减速 是唯一的选择。如果频繁且长期地接近这种 身体极限，身体将很难适应这种压力，于是 就会需要更多的时间来恢复，这样训练的连 贯性将会被打断。

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Do every workout conservatively, but with a cocky attitude. When the coach stops the hill repeats as just the right time, and the rider says, “I could have done more,” stopping is not a loss – It’s a victory.

每次高强度训练时都以自信的态度有所 保留。当教练在适当的时间要求停止爬坡训 练，而骑手说“我还能再来几次” 时，这种 停止不是失败――而是一种胜利。

Commandment 2 – Train consistently

诫律 2 ―― 连贯地训练

The human body thrives on routine. Develop a training pattern that stays mostly the same from week to week – regular activity brings positive change. This does not mean do the same workout every day, week after week. Variety also promotes growth. Later in this book you’ll see that there are actually slight changes being made throughout the training year. Some of the changes are seemingly minor. You may not even be aware of them, as when an extra hour is added to the training week during the basebuilding period.

人体在重复性的训练中逐渐茁壮，所以需要 制定一种在周与周之间内容大致相同的训练 模式――因为有规律的活动会带来正面的改 变。这并不说每天或每周都做相同的训练， 变化也能带来提升。在本书以后章节中你会 看到：实际上在整个训练年度中贯穿着细微 的变化，有些改变似乎微不足道。你或许无 法察觉它们，比如在基础期每周训练中增加 一小时的训练时间。

Breaks in consistency usually result from not following the Moderation Commandment.

Overdoing a workout or week of training is likely to cause excessive fatigue, illness, burnout, or injury. Fitness is not stagnant – you’re either getting better or getting worse all the time. Frequently missing workouts mean a loss of fitness. This doesn’t mean, however, you should work out when ill. There are times when breaks are necessary. For example, what choice do you typically make when you:

训练的连贯性被打破，通常是因为无法 遵守“适度训练”的诫律。过分高强度的训 练或训练周可能会引起过度的疲劳，生病， 力竭或者受伤。身体素质是不会停滞的―― 你要么变得更强，要么变得更弱。经常错过 高强度训练代表体能的退步。这并不是意味 着，你必须在生病时照样做高强度训练。经 常休息是必要的。例如，当下列情况发生时 你会如何选择：

•

•

• • • • • • •

Feel tired, but have a hard workout planned?

Are afraid of losing fitness while taking time off even though you feel wasted?

Believe your competition is putting in more training time than you?

Feel like your training partners are riding too fast?

Sense there is only one interval left in you?

Think you could do more, but aren’t sure?

Have a “bad” race?

Seem to have hit a plateau or even lost fitness?

If your personal philosophy is “more is better,” you will answer there questions

• • • • • • •

感到疲倦，但按计划却要做高强度训 练？ 按计划休息但却害怕会引起身体素质退 步，即使你感到这是浪费时间？ 相信你的竞争对手正投入比你更多的训 练时间？ 感到你的训练伙伴怎么骑得这么快？ 间隔训练时感觉怎么还没到最后一次间 隔啊？ 感觉还能骑更久，但又不确定？ 比赛感觉太糟了？ 遭遇低谷期甚至身体体质降低？

如果你的训练哲学是“多多益善”，那么你

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differently than if it is “do the least amount of properly timed, specific training that brings continual improvement.” Do you see the difference?

对以上问题的回答将会与那些持“通过最少 量里程数的，精心计划的和特定的训练来达 到持续的进步”的人大相径庭。你看到这种 差别了吗？

This is not to say that you shouldn’t do hard workouts or that it isn’t necessary to push the limits on occasion and experience fatigue as a result. It’s obvious that if coming close to your riding potential is your goal, then you must often face and conquer training challenges. The problem arises when you don’t know when to back off, when to rest, and when to do less than planned. The inevitable consequences of “more is better” are burnout, overtraining, illness, and injury. Extended or frequent downtime due to such problems inevitably results in a loss of fitness and the need to rebuild by returning to previous, lower levels of training. Riders who experience these problems with some regularity seldom achieve their potential in the sport.

这并不是说你不应该去做艰苦的高强度 锻炼，或者偶尔达到体能的极限并体验极度 的疲劳。很显然，如果你的目标是接近你骑 行能力的极限，那么你必须经常面对并战胜 训练的挑战。问题是你不知道什么时候该退 却，什么时候该休息，什么时候该调整计 划。“多多益善”将不可避免地导致力竭、 过度训练、生病和受伤，由此而导致的长期 或频繁的停训又进一步导致身体素质变差， 而重建身体素质又必须回到前期的，较低级 别的训练阶段。所以吃过这种苦头并总结出 规律的车手很少会运动过程中冲击他们的潜 能极限了。

Training consistently, not extremely, is the route to the highest possible fitness and your ultimate racing performances. The key to consistency is moderation and rest. That may not be what your want to hear about in a book on training, but read on to better understand how consistency will make you faster.

连贯地，而不是极端地训练，是通往你 的最好身体素质和终极比赛状态的大道。而 连贯性的关键是适度和休息。这或许不是你 想从本书中看到的有关训练的内容，但是请 继续阅读并体会为什么连贯性能使你骑得更 快。

Commandment 3 – Get adequate Rest

诫律 3 ――充分地休息

It’s during rest that the body adapts to the stresses of training and grows stronger.

Without rest there’s no improvement. As the stress of training increases, the need for rest also accumulates. Most cyclists pay lip service to this commandment; they understand it intellectually, but not emotionally. It is the most widely violated guideline. You will not improve without adequate rest.

身体只有通过休息才能适应训练的压力并且 变得更强壮。没有休息就没有进步。当训练 的强度增加时，对休息的需要也就更殷切。 大多数的车手都只是口头上赞成这条诫律； 理智上接受，但感情上不接受。这是一条被 违反地最广泛的指导方针。没有足够的休 息，你将无法进步。

What’s the first aspect of daily life most athletes cut back on when they are pressed for time and feel the need to fit in a workout? The answer is sleep. They get up earlier or go to bed later in order to wedge more into each day.

因为时间所迫和为了配合训练的需要， 大多数运动员会优先削减哪一部分的日常生 活时间呢？答案就是睡眠。他们提早起床或 者很晚才睡觉，从而为每天的行程中塞进更 多的东西。

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The problem with this way of “creating” time is that it compromises recovery and adaptation. It’s during rest, especially sleep, when the body mends and grows stronger.

While we sleep, human growth hormone is released in spurts. If our time spent snoozing is shortened, it takes us longer to recover and our consistency in training suffers. Glycogen stores aren’t fully replenished between workouts, leading to decayed endurance performance over several days. Damaged cells take longer to heal, raising the risk of injury and illness. If the training workload remains high despite decreased sleep time, overtraining becomes a real threat. Burnout is waiting just around the corner. Most athletes need seven to ten hours of sleep daily. Professionals, with few other demands on their time than training, usually include naps to get their daily dose. The rest of us need to get to bed early every night. The younger you are, the more rest you need. Junior riders should be sleeping nine to ten hours daily.

这种“节约”时间的办法的问题是它减 少了恢复和适应的时间。只有在休息尤其是 睡觉时，身体才会自行修补并且变得更强 壮，睡觉时人体才会分泌生长激素。如果睡 觉或打盹的时间被缩短了，我们将花更长的 时间去恢复，这样训练的连贯性就会受影 响；如果高强度训练之间的休息期糖原无法 充分补充，经常这样就会导致耐力水平的衰 退；如果损坏的细胞需要更长的时间复原， 这就提高运动伤害及生病的风险；如果不理 会睡眠时间的缩短而依旧保持高训练量，过 度训练就将成为一种真正的威胁，力竭也会 正在附近等着你。大多数运动员每天需要 7 到 10 个小时的睡眠。对专业运动员来说， 相比于训练的不同要求，在睡眠方面几乎没 有什么区别，一般来说会通过包括打盹，午 睡等方式来达到每天要求的睡眠时间，我们 则需要每天早点上床。你的年纪越小，你就 需要越多的休息。年轻的车手每天应该睡眠 九到十个小时。

Refer back to Table 1.1, Suggested Daily routines, to determine a daily schedule that will ensure you get adequate rest every day. Until you establish a schedule, you’re not really training – you’re playing on a bike.

参考前面的表 1.1 对日常活动的建议， 确定一张能保证你每天得到足够休息的日程 表。在你建立这张日程表之前，你都不是在 真正地训练 ―― 而只是在玩车。

AND TO ALL A GOOD NIGHT

愿所有的人做个好梦

Quality of sleep may be improved by: • Going to bed at a regular time every night, including the night before races • Darkening the room in the last hour before bedtime and narrowing your focus by reading or engaging in light conversation • Sleeping in a dark, well-ventilated room that is 60 to 64 degrees Fahrenheit (16 to 18 degrees Celsius) • Taking a warm bath before bed • Progressively contracting and relaxing muscles to induce total body relaxation • Avoiding stimulants such as coffee and tea in the last several hours before going to bed • Restricting alcohol (which interferes with sleep patterns) prior to retiring

睡眠的质量可通过下列方式改善： • 每天晚上在规定的时间上床睡觉，包括在比 赛的前一晚 • 在就寝前一个小时把房间变暗，并通过阅读 或轻声交谈来缩小你的注意力 • 睡房要黑暗，通风良好，温度最好在摄氏 16 度到 18 度之间。 • 在睡前洗个温水澡 • 逐步地收缩和放松肌肉，以达到全身性的放 松 • 在上床睡觉前几个小时，避免喝咖啡和茶之 类刺激性的饮料 • 睡觉前禁止喝酒(干扰睡眠模式)

Sidebar 2.1

工具栏 2.1

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Commandment 4 – Train with a plan

诫律 4――有计划地训练

This is fundamental to improvement in almost any endeavor of life, yet few self-trained athletes do it. Sometimes I find riders who use a sound plan from a magazine, but as soon as a new issue comes out, they abandon the old plan and take up a new one. Most people will improve if they follow a plan – any plan. It can be of poor design, yet still work. Just don’t change it.

这几乎是生活中任何改变现状的努力的基 础，然而自我训练的运动员却很少去做。我 常常发现有骑手从杂志上找到个看上去不错 的训练计划然后照着实施，但当问题出现 时，他们就放弃原来的计划转而实施另一个 新的计划。其实不管是什么计划，只要始终 贯彻如一，大多数人都会获得进步。这个计 划可能设计很糟糕，但它仍然有效，只是千 万别变来变去。 这本书讲的全是计划。在第 4 部分你将 学到年度训练计划和每周例行训练。这一部 分是你年复一年地为下个赛季制定计划时都 需要复习和参照的。

This book is all about planning. In Part 4 you will learn about annual training plans and weekly scheduling routines. This is the section you will come back to year after year as you plan for the next season.

Realize that all plans can be changed.

Yours will not be chiseled into stone. It takes some flexibility to cope with the many factors that will get in your way. These may include a bad cold, overtime at work, unexpected travel, or a visit from Aunt Jeanne. I have yet to coach an athlete who didn’t have something interfere with the plan. Expect it, but don’t be upset.

Roll with the punches and change the plan to fit the new situation.

你必须意识到所有的计划都是活的，你 的计划也一样不是板上钉钉。训练计划必须 包含一些弹性以应付众多的妨碍因素。这些 可能包括重感冒，加班，意外的旅行，或者 亲戚的拜访。我所训练过的运动员没有一个 能够不受任何事情的干扰来完成计划的。期 待归期待，但是不要失望。顺势而为并且调 整计划以适应新的形势。

Commandment 5 – Train with Groups Infrequently There’s a real advantage to working out with others – sometimes. Pack riding develops handling skills, provides experience with race dynamics and makes the time go faster. But all too often, the group will cause you to ride fast when you would be best served by a slow, easy recovery ride. At other times, you will need to go longer or shorter than what the group decides to ride. Group workouts too often degenerate into unstructured races at the most inopportune times.

诫律 5――不要经常跟团队训练

For the winter base-building period, find a group that rides at a comfortable pace. During the spring intensity-building period, ride with a group that will challenge you to ride fast, just

有时与别人一起训练确实有好处。团队骑行 可以锻炼控车技术，还能体验比赛时的感 觉，时间也过得飞快。但如果经常这样的 话，团队会让你总是骑得太快，而这时你也 许最需要慢速的，轻松的恢复性骑行。而另 外一些时候，你也许需要骑比团队所确定的 里程数更长或者更短的距离。团队式的训练 经常在最不合适的时候把训练变成计划外的 比赛。 在冬天的基础期，找一个车速舒适的团 队一起骑。在春天的发展期，与那些在比赛 中能挑战你的骑行速度的团队一起骑。聪明

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as when racing. Smart and structured group rides are hard to find. You may need to create your own. Stay away from big packs that take over the road and are unsafe. You want to get faster, not get killed. Use groups when they can help you. Otherwise, avoid them.

且有组织的车队是很难找的。你可能需要为 此建立你自己的圈子。离那些大团队远点， 他们占据整个道路并且很不安全。你只是想 骑的更快而不是想找死。当团队能帮助你时 才使用他们，否则的话就避开他们。

Commandment 6 – Plan to peak

诫律 6―― 有计划地到达高峰期

Your season plan should bring you to your peak for the most important events. I call these “A” races. The “B” races are important too, but you will not taper and peak for these, just rest for three to four days before. “C” races are tune-ups to get you ready for the A and B races. A smart rider will use these low-priority races for experience, or to practice pacing, or as a time trial to gauge fitness. If all races are A-lever priority, don’t expect much for season results.

你的赛季计划应该让你在最重要的赛事时达 到高峰期。我称之为“A”级赛事。“B” 级赛事也很重要，但是你用不着为了这些赛 事调整训练量从而让自己达到高峰期，在赛 前休息 3－4 天即可。而“C”级赛事则只是 为“A”和“B”级赛事调整最佳状态的一 些插曲，聪明的骑手会利用这些低优先级比 赛来积累经验，练习节奏，或者把它当作评 估体质的一次个人计时赛。如果把所有的赛 事都视为“A”级，那就别指望赛季能有好 成绩了。 这本书将告诉你如何在一个赛季中为 A 级赛事达到两次或更多次高峰期。每次高峰 期大约可持续几个星期。在两个高峰期之间 的阶段你仍可以比赛，但重点放在重建耐 力，力量和速度技巧上，从而为下一个高峰 期作好准备。

This book will show you how to peak for A races two or more times in a season. Each peak may last for up to a couple of weeks. You will still race between peaks, but the emphasis will be on re-establishing endurance, force, and speed skills to prepare for the next peak.

Commandment 7 – Improve Weaknesses

诫律 7――改进弱项

What do riders with great endurance, but not much speed, do the most of? You guessed it – endurance work. What do good climbers like to do? Not surprisingly, they like to train in the hills. Most cyclists spend too much time working on what they’re already good at.

What’s your weakest area? Ask your training partners if you don’t know. I’ll bet they do.

Then spend more time on that area. The cyclist’s Training Bible will help identify your weaknesses and teach you how to improve them. Understanding your “limiters” is critical to your success in racing. Pay close attention whenever you run across that term here.

一个拥有极佳耐力但速度不快的骑手，最常 做的什么？你猜对了――是耐力训练。爬坡 好手最喜欢做什么？毫无悬念，他们喜欢爬 山。大多数骑手在他们已经很强的强项上花 了太多时间。那么什么才是你最弱的弱项？ 如果你还不知道就问一下你的队友，我敢打 赌他们一定知道。然后你就要在这些弱项上 多花些时间。《自行车训练圣经》会帮助你 找出弱项并且教你怎样改进它们。了解你的 限制因素是让你在比赛中成功的关键，所以 请特别留意书中关于这方面的内容。

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Commandment 8 – Trust Your Training

诫律 8――相信你的训练

Few of us trust our training when it comes time to race. There’s a great fear as the big race approaches that we haven’t done enough, so we train right up to race day. I’ve seen people the day before an important race go out for a long ride or compete in a hard race because they think it will help. It takes 10 to 21 days of reduced workload for the human body to be fully ready to race, depending on how long and hard the training has been. Cut back before the big races, and you’ll do better. Trust me.

每当比赛临近时，很少有人对自己的训练有 自信。当大型比赛临近时，我们就感到还有 很多事没做好的巨大恐惧，然后就拼命训练 直到比赛那天。我看到过有人在一场重要比 赛的前一天出去做长距离骑行，或参加一场 艰苦的比赛，因为他们觉得这样对比赛有帮 助。人体需要 10 到 21 天的逐渐降低训练量 的过程来为比赛完全做好准备，具体时间取 决于训练的时间及强度。在大赛前减少训练 量，肯定对你有好处。相信我。

Commandment 9 – Listen to Your body

诫律 9――听从你的身体

In the early 1990s after the fall of the Berlin Wall, I attended a talk by the former head of the East German Sports Institute. After conceding that East German athletes had indeed used illegal drugs, which he felt was a minor aspect of their remarkable success, he went on to explain what he saw as the real reason for their great number of Olympic medals. He described how elite athletes lived regulated lives in dormitories. Every morning, each athlete met with a group of experts – an event coach, a physiologist, a doctor or nurse, and a sports psychologist, for example. The group checked the athlete’s readiness to train that day and made adjustments as necessary to the schedule. In effect, they were listening to what the athlete’s body was saying. The athlete trained only to the level they could tolerate that day. Nothing more.

20 世纪 90 年代初，在柏林墙倒塌之后，我 参加了一次与东德体育学院的前领导的会 谈。他承认东德运动员确实使用过违禁药 物，但他认为这只是造就他们惊人的成功的 次要方面。他接着解释了他所认定的收获大 批奥运会奖牌的真正原因。他描述了那些杰 出运动员在宿舍中的生活规律。每天早上， 运动员与一组专家会面 ――例如一名运动项 目的教练，一位生理学家，一位医生或者护 士，再加一个运动心理学家。这个小组检查 运动员的状态是否适合当天的训练，并根据 情况对训练计划做必要的调整。实际上，他 们是倾听运动员的身体正在说什么。运动员 只训练到他们当天的身体所能经受得住的强 度，仅此而已。

It could be nice if each of us could afford such attention. We can’t, so we must learn to listen to our bodies for ourselves. If you listen to what the body is saying, you’ll train smarter and get faster. Cyclists who train smart always beat athletes who train hard. The cyclist’s Training Bible will teach you how to hear what your body is saying every day – and train smart.

如果我们每个人都能负担得起这样的照 料，那该多好啊。为其不能，所以我们必须 学会倾听自己的身体。如果你听从了身体所 说的话，你的训练会变得更聪明并且会让你 骑得更快。聪明训练的骑手总是能击败埋头 苦练的骑手。《自行车训练圣经》会教你怎 样倾听你的身体――以及如何聪明地训练。

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Commandment 10 – Commit to Goals

诫律 10――对目标的承诺

If you want to race father, faster, and stronger this season you need to train differently and may even need to make changes in you lifestyle. What could be holding you back? Is it too little sleep? Maybe you need to go to bed earlier. Or perhaps you eat too much junk food.

You may benefit from putting in more time in the weight room during the winter to build greater force. Maybe your training partners are holding you back.

如果你想要在这个赛季的比赛中骑得更远， 更快，更有力，那么你也许需要改变训练方 式甚至于改变生活方式。有什么可能阻止你 呢？睡眠不足吗？那么也许你可以更早一点 上床睡觉；或者也许你吃了太多垃圾食品？ 或许在这个冬季，你可以在健身房投入更多 的时间从而练就更强的肌肉力量。或许你的 训练伙伴正在拖你的后腿？

After you set your goals in a later chapter, take a look at them and determine how they relate to your lifestyle and training. Determine that if change is needed, you can do it. Only you can control how well you race. It’s time to put up.

在以后章节里，当你确定目标之后，重 温一下并且确定他们怎样与你的生活方式和 训练相关联。如果这些变化是必须的，要确 信你能做的到。只有你自己能控制你的比 赛。是付诸实施的时候了。

Striving for peak performance is a 24hour-a-day, 365-day-a-year task. Racing at the highest possible level demands a full-time commitment that is not just training-related.

The higher the goals, the more life must revolve around eating, sleeping, and working out. Eating nutritious food fuels the body for training and helps speed recovery by replenishing depletes energy and nutrient stores and by providing the building blocks for a stronger body. Sleeping and working out have a synergistic effect on fitness.

为达到运动能力的高峰所作的努力是件 每天 24 个小时，每年 365 天的任务。在尽 可能高水平的赛事中比赛需要全天候的承 诺，而不只是与训练相关的事。目标越高， 日常生活就越多地以吃，睡，和高强度训练 为中心。吃营养丰富的食物能够补充身体在 训练中损耗的能量和营养储备，并为建立更 强壮的身体组织提供原料，从而帮助身体快 速恢复。睡眠与高强度训练有机结合能够提 高身体素质。

Every day you have lifestyle choices to make about diet, sleep, and other physical and mental activities. The decisions you make, often without even thinking, will impact how well you ride.

每天你都面临关于饮食，睡眠及其他生 理和精神活动的生活方式的选择，你所做的 这些选择，多半是不加思索的，但都会对你 的骑行能力产生影响。

A fully committed rider is a student of the sport. Read everything you can get your hands on. Talk with coaches, trainers, athletes, mechanics, race officials, sales-people, and anyone else who may have a unique perspective. Ask questions, but be a bit skeptical. If you’re to grow as an athlete, change is necessary. Other knowledgeable people are often the sources for this change.

一个对承诺完全负责的骑手总是在学习 运动方面的知识。阅读所有能拿到手的东 西，与教练，训练师，运动员，机械师，比 赛官员，推销商以及所有可能拥有独特观点 的人交谈。虚心请教，但都保持一点怀疑。 如果你要成为一名运动员，变化是必须的， 这些有见地的人们经常是你变化的来源。

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Training to improve includes keeping a training log. Record workout details, perceptions of effort, stress signals, race results and analyses, signs of increasing or decreasing fitness, equipment changes, and anything else that describes your daily experience. It may all prove helpful down the road. Most athletes also find that keeping a log provides them with a sharper training focus and more rapid growth toward their goals.

在训练中保持一本训练日志，记录高强 度训练的细节，努力的感受，身体压力的信 号，比赛结果和分析，身体素质增加或者减 退的迹象，装备的改变，以及其它所有对每 日经历的描述。在将来这些记录都可能会派 上用场的。很多运动员都发现保持训练日志 能帮助他们更敏锐地抓住训练重点，并更迅 速地对准他们的目标来发展。

Each of us has a comfortable level of commitment. There are times when we need to check our “want to” against our “have to.”

Jobs, families, and other responsibilities cannot be forsaken just to ride a bike. Passion must be restrained or we’ll quickly alienate others who aren’t equally zealous – we will become “cycling bums.”

我们每个人对承诺都有合适的实现程 度。有时候我们需要把我们“想要做的”和 “必须做的”相对照。工作，家庭和其他责 任不能因为骑车而被放弃，激情必须有所节 制，否则我们很快就会疏远那些不具有同样 热忱的人们――我们将变成“只知骑车的傻 子”。

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Chapter 3 TRAINING

自行车训练圣经（第三版） 第 3 章 科学地训练

THE SCIENCE of 第 3 章

科学地训练

Having all the sports knowledge in the world, having all the best coaches, having all the best equipment, will that win a gold medal for you? No. But not having all that can lose it for you.

-- CHRIS CARMICHAEL

掌握目前所知所有运动科学知识，拥有这个世界上 最好的教练，配备最好的器械，是否能为你赢得一 枚金牌？当然不能。但若没有上述元素的话，你注 定失去这枚金牌。 ――CHRIS CARMICHAEL

It was not until the 1960s that the study of exercise as a science became wide-spread and not until the 1970s before it began to significantly change the way serious cyclists trained. In the 1980s, exercise science made a quantum leap. We learned more about the human athlete in those ten years than in the previous eighty.

直到 20 世纪 60 年代，运动研究才作为一门科 学学科开始广泛传播，并从 70 年代开始显著 改变了严肃车手们的训练方式。在 80 年代， 运动科学研究取得了巨大突破。在这十年中我 们对人类运动员的了解超过了之前的 80 年的 总和。

The earliest scientists learned more from studying the methods of top athletes than they did from independent study in their ivory towers.

That is still the case today; the people in white lab coats seek an explanation for why some athletes succeed and others do not.

早年的科学家更多的是研究顶级运动员的 训练方法，而不是躲在他们的象牙塔里做独立 研究。直在今天仍就如此，穿白大褂的学者想 获取一个解释：为什么有些运动员成功了，而 有些却失败了。

Even in the early days, riders learned through trial and error that they couldn’t develop both maximal endurance and maximal power simultaneously. Coaches and athletes found that by first establishing an aerobic endurance base and later by adding faster riding, they could come into top form at the right time. This method of training was often imposed on them by the weather. Winter made long, cosy rides a necessary, while summer favored faster riding.

即便在很早的时候，车手们已经从试验和 失败中得出结论，他们无法同时发展最大耐力 和最大力量。教练们和运动员们发现，先建立 有氧耐力基础，然后增加快速骑行，这样他们 可以在适当时候达到高峰状态。这种训练方法 常常是被天气所左右的。比如冬天需要进行长 距离的慢速骑行，而夏天则倾向于快速骑行。

Since those leather shoe and wool jersey days, we’ve learned a lot from the best athletes, coaches, and scientists. It’s been a long and winding road. The entire range of training elements, including nutrition, recovery, strength, mental skills, fitness measurement, and workouts, has been explored and greatly refined. Still, many athletes continue to train as if it were 1912. They go out the door day after day with no plan, deciding as the ride develops what they will do.

Some are successful despite their backward ways.

Could they do better? Probably. Will you improve if you adopt a more scientific way of training as described in this book? I believe you will.

从使用真皮鞋和羊毛衫的时代至今，我们 从那些最好的运动员，教练和科学家们那里学 到了很多。这是个漫长而崎岖的路。全系列的 训练要素 ―― 包括营养，恢复，力量，心 智，体质测量，和训练课 ―― 都得到了深度 拓展和极大的改进。然而，仍有很多运动员好 象还生活在 1912 年一样。他们日复一日无计 划的训练，随心所欲地决定如何骑车。当然他 们中还是有些人成功的，但他们是否能做的更 好呢？很有可能。如果你采取本书中所述的某 些更科学的训练方法，会否获取进步呢？我相 信你会的。

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I hope to help you reach toward your potential by taking advantage of the most recent training knowledge available. This knowledge has been gleaned from research studies, from the training methods of top cyclists and coaches, and from athletes and coaches in other sports such as swimming, running, rowing, and triathlon. Some of it is proven beyond doubt, but much is still theory. You need to determine how everything applies to you and your training. Even wellestablished and proven practices may not be applicable given your unique set of circumstances. Some things may not work for you although they do for others.

我希望能利用目前最新训练知识来帮助你 达到你最大的潜能。这些知识是从专题研究， 以及从顶级自行车运动员和教练们和其他项目 诸如游泳、赛跑、划船和铁人三项等运动的训 练方法中收集获得。有些已经毫无疑问的得到 了验证，但大多数仍停留在理论阶段。你需要 确定如何将这些理论应用于你及你的训练中。 甚至那些已经很完善并得到验证的方法也不一 定适用于你的特定的环境背景。有些东西对他 人起作用，但不一定适用于你。

Before getting scientific, I want to explain a few basics about training for cycling. These may be so elementary that they seem evident, but I’ll describe them just in case.

在进入科学训练前，我想先解释一些自行 车训练的基础知识。这些都是非常基本的，甚 至显而易见的知识，但我会描述一遍以防有人 不知道。

No one starts out at the top. Many of those who get there make it because they are more patient than others. Training has a cumulative effect from year to year. If done correctly, a cyclist should see improvement over time. Don’t expect miracles overnight.

没人一开始就是顶级的。大多数顶级运动 员成功的原因是他们比普通人更有耐心。训练 成果是年复一年地积累的。只要方法得当，通 过时间的累积，车手们应该可以看到自身的进 步，但不要指望奇迹会一夕出现。

Physical and psychological breaks from training are normal and necessary. No one can improve at an uninterrupted pace forever. If you don’t build rest and recovery into your training plan, your body will force you to. It doesn’t matter how mentally strong you are: You need frequent breaks from training.

训练期间的生理和心理休息是正常和必须 的。没人能按一个永不间断的步伐一直训练且 不断进步。如果你不在你的训练计划中设立休 息和恢复，你的身体会迫使你这么做。不管你 意志多么顽强，你也需要在训练期间经常休 息。

If you’re new to cycling, the most important thing you can do is ride consistently and steadily for a year. Don’t be concerned about all of the detail stuff this book will describe until you’ve put at least one season under your belt. Then you can begin to plug in the finer elements of training.

如果你是个新手，你能做的最重要的事情 就是长期地，稳定地骑行一年。不要去关注本 书叙述的所有详细资料，直到你已经至少骑了 一个赛季。然后你才可以在训练中加入一些好 的训练要素。

Physiology and Fitness

生理学和身体素质

How can we measure physical fitness? Science has discovered three of its most basic components – aerobic capacity, lactate threshold, and economy. The top riders have excellent values for all three physiological traits.

我们如何测定身体素质？目前科学研究已发现 了三种组成身体素质的基本指标 ―― 有氧代 谢能力，乳酸阈值和运动效率。顶级骑手在这 三项生理指标上都非常出色。

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Aerobic Capacity

有氧代谢能力

Aerobic capacity is a measure of the amount of oxygen the body can consume during all-out endurance exercise. It is also referred to as VO2max – the maximal volume of oxygen your body can process to produce movement. VO2max can be measured in the lab during a “graded” test in which the athlete, wearing a device that measures oxygen uptake, increases the intensity of exercise every few minutes until exhaustion.

VO2max is expressed in terms of milliliters of oxygen used per kilogram of body weight per minute (ml/kg/min). World-class male riders usually produce numbers in the 70- to 80ml/kg/min range. By comparison, normally active male college students typically test in the range of 40- to 50-ml/kg/min. On average, women’s aerobic capacities are about 10 percent lower than men’s.

有氧代谢能力是测试在竭尽全力的耐力测验中 身体能消耗的最大氧气量。也被称为 VO2max （最大摄氧量）—— 你的身体为产生动能所 能消耗的最大氧气量。VO2max 可在实验室通过 分级测试法测量。在测试中，运动员戴上测量 摄氧量的设备，每隔数分钟增加一点运动强 度，一直到无法继续增加强度为止。VO2max 以 每分钟每公斤体重消耗的氧气量来表示 （ml/kg/min）。世界级男性骑手的最大摄氧 量大概在 70＋到 80＋ml/kg/min 的范围内。 相比之下，一般的好动的男大学生的代表性测 试结果是在 40＋到 50＋ml/kg/min 的范围。 女性的有氧代谢能力平均比男性低大约 10%。

Aerobic capacity is largely determined by genetics and is limited by such physiological factors as heart size, heart rate, heart stroke volume, blood hemoglobin content, aerobic enzyme concentrations, mitochondrial density, and muscle fiber type. It is, however, trainable to a certain extent. Typically, in otherwise welltrained athletes, it takes six to eight weeks of high-intensity training to significantly elevate VO2max peak values.

有氧代谢能力很大程度上取决于遗传，并 受如心脏大小、心率、每搏输出量、血红素数 量、有氧代谢酶浓度、线粒体密度和肌肉纤维 种类等身体因素的限制。但通过训练，仍可在 一定程度提高。比较典型就是，一些经过良好 训练的运动员，在经过 6 到 8 周的高强度训练 后能够极大地提高他们的 VO2max 的峰值水 平。

As we get older, aerobic capacity usually drops by as much as 1 percent per year after age 25 in sedentary people. For those who train seriously, especially by regularly including highintensity workouts, the loss will be far smaller and may not occur until they are well into their thirties or even later.

随着我们年龄的增长，对久坐人群来说， 在 25 岁后通常有氧代谢能力每年下降 1%。对 那些认真训练的人，尤其是经常参加高强度训 练和比赛的人来说，这个下降的比例会小很 多，并且直到他们 30 多岁或更晚时才会发 生。

Lactate Threshold

乳酸阈值

Aerobic capacity is not a good predictor of endurance performance. If all of the riders in a race category were tested for aerobic capacity, the race finishing results would not necessarily correlate to their VO2max test values. The

有氧代谢能力不能很好地预测耐力水平。假如 所有参加比赛的骑手都测试了他们的有氧代谢 能力的话，那么比赛的结果与他们的 VO2max 测试值不见得有关联。VO2max 测试值最高的运

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athletes with the highest VO2max values would not necessarily finish high in the rankings. But the highest value of VO2max that one can maintain for an extended period of time is a good predictor of racing capacity. This sustainable high value is a reflection of the lactate threshold.

动员的比赛排名不一定就会好。但能维持 VO2max 的摄氧水平所持续的时间值就是一个很 好的比赛能力的指标。这个可维持的比较高的 值就反应了乳酸阈值水平。

Lactate threshold, sometimes called “anaerobic threshold,” is the level of exercise intensity above which lactate begins to rapidly accumulate in the blood. At this point metabolism rapidly shifts from dependence on the combustion of fat and oxygen in the production of energy to dependence on glycogen – the storage form of carbohydrates. The higher this threshold is as a percentage of VO2max, the faster the athlete can ride for an extended period of time, as in a race.

Once lactate threshold reaches a high enough level, there is no option but to slow down in order to clear it from the blood.

乳酸阈值，有时被称为“无氧阈值”，反 应了一种运动强度水平，超过该运动强度时乳 酸开始迅速在血液里堆积。此时，新陈代谢方 式迅速地从燃烧脂肪和氧气供能转换为依靠糖 元——碳水化合物在身体中的储存形式――来 供能。这个阈值占 VO2max 的百分比越高，在 一定时间内运动员骑得就越快。当乳酸堆积达 到一个足够高的水平时，运动员只能被迫慢下 来以便将血液中的乳酸清理出去。

Sedentary individuals experience lactate thresholds at 40 to 50 percent of VO2max. In trained athletes, the lactate threshold typically occurs at 80 to 90 percent of VO2max. So it is obvious that if two riders have the same aerobic capacity, but rider A’s lactate threshold is 90 percent and B’s is 80 percent, then A should be able to maintain a higher average velocity and has quite a physiological advantage in a head-to-head endurance race (unless rider B is smart enough to protect himself from the wind and has a great sprint).

久坐人群的乳酸阈值大概为 VO2max 的 4050%。受训的运动员，乳酸阈值可达到 VO2max 的 80-90%。假设两个骑手 A 和 B，他们的有氧 代谢能力一样，但骑手 A 的乳酸阈值为 90%， 而骑手 B 为 80%，那么很明显，骑手 A 应该能 够维持一个较高的平均速度。这样，在个人对 决式的比赛中 A 就有相当大的体能优势（除非 骑手 B 能足够聪明地靠降低风阻来保护自己， 并有很好的冲刺能力）

Compared with aerobic capacity, lactate threshold is highly trainable. Much of the training detailed in this book is intended to elevate the lactate threshold.

与有氧代谢能力相比，乳酸阈值可更多地 通过训练提高。本书内详述的许多训练方法都 诣在提高乳酸阈值。

Economy

运动效率

Compared with recreational riders, elite cyclists use less oxygen to hold a given, steady, submaximal velocity. The elite riders are using less energy to produce the same power output.

This is similar to automobile fuel efficiency ratings that tell prospective buyers which cars are gas guzzlers. Using less fuel to produce the same amount of power is an obvious advantage in competition.

与“骑游派”骑士相比，精英车手在保持一个 特定的、稳定的、较高的速度时，消耗较少氧 气。精英骑手用较少氧气来产生同样多的能量 输出。这有点类似于汽车的耗油率。想买车的 人都会看各种车型的百公里油耗的排名，从而 了解哪部车耗油最厉害。如果能用较少的消耗 输出同样的能量，在竞赛中就会是很明显的优 势。

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Studies reveal that an endurance athlete’s economy improves if he or she:

研究表明，如果做到以下几点，耐力运动 员的运动效率可达到改善：

•

•

• • • • •

Has a high percentage of slow-twitch muscle fibers (largely genetic) Has a low body mass (weight to height relationship) Has low psychological stress Uses light and aerodynamic equipment that fits properly Limits body frontal area exposed to the wind at higher velocities Eliminates useless and energy-wasting movements

• • • • •

拥有较高比例的慢肌纤维（很大程度上由 遗传决定） 拥有较轻的身重（身高和体重的比例） 精神压力较轻 恰当使用较轻的，风阻较小的装备 减少在高速骑行时身体的正面挡风面积 去除无用的，费力的动作

Fatigue negatively impacts economy as muscles that are not normally called upon are recruited to carry the load. That’s just one reason why it’s critical to go into important races well rested. Near the end of a race, when economy deteriorates due to fatigue, you may sense that your pedaling and technical handling skills are “getting sloppy.” The longer the race is, the more critical economy becomes in determining the outcome.

疲劳对运动效率有消极影响，会迫使那些 通常使用不到的肌肉来承担负荷。这也是在重 要赛事前需要好好休息的一个原因。在一场比 赛临近结束时，当运动效率由于疲劳开始降低 时，你可能会感觉你的踩踏技术和操控技巧越 来越不中用了。比赛时间越长，运动效率对比 赛结果的影响也越大。

Just as with lactate threshold, economy is highly trainable. Not only does it improve by increasing all aspects of endurance, but it also rises as you refine bike skills. This is why I emphasize drill work for pedaling in the winter training months and a commitment to improving skills year-round.

与乳酸阈值一样，运动效率也是可以训练 提高的。它不但可通过增加耐力的各个方面来 得到改善，还会随着你车上技术的提高而提 高。这也是我为什么强调冬训期间的踏频训练 和每年计划投入时间来提高技巧的原因。

Perspective

笔者观点 前面的讨论，可能会让人觉得身体素质很容易 改善，以及身体素质或许能用来预测甚至产生 顶级运动员。幸运的是，事实并不是这样。假 如世上最好的科学家和一群体质最棒的骑手一 起进入一间梦幻级的实验室，试图通过测试， 督促，激励，测量和分析这些人，然后预言他 们在比赛中将能如何如何 —— 结果一定是悲 惨的失败。实验室不是真实的赛场，在那里有 很多科学领域外的变数是无法量化的。

The preceding discussion probably makes it sound as if fitness can be easily quantified, and, perhaps, used to predict or even produce top athletes. Fortunately, that’s not the case. The best scientists in the world can take a group of the most fit cyclists into a state-of-the-art lab, test, poke, prod, measure, and analyze them, then predict how they will do in a race – and fail miserably. Labs are not the real world of racing, where many variables beyond the ken of science escape quantification.

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Training Stress

训练压力

There are five terms used repeatedly in this book that relate to the stresses applied in training; it is important to understand these terms. By carefully changing workout frequency, duration, and intensity throughout the season, the body’s comfortable state is disturbed, forcing it to adapt with the positive changes we call “fitness”. This manipulation has to do with volume and workload. Let’s briefly examine each of these terms.

在本书中，当涉及训练引起的压力时有 5 个术 语被反复提到，理解这些术语非常重要。在整 个赛季中，通过小心地改变高强度训练的频 率，持续时间和强度，身体原先的舒适状态被 打破，并迫使它调适到一个新的状态。其中包 括我们渴望改变的东西 ―― 被称为“身体素 质”。我们需要和训练量及训练负荷联系起来 操作，下面让我们简单地解释一下这些术语。

Frequency

训练频率

This refers to how often training sessions are done. Novice riders may work out three to five times a week and experience a rapid change in fitness, perhaps in the range of 10- to 20-percent improvement in a short period of time.

Experienced cyclists train with greater frequency, often doing two workouts a day at certain times of the year. An Olympic hopeful might work out twelve to fifteen times in a week, but such high frequency may only produce a 1-percent gain in fitness, since these athletes are already so close to their potential.

这是指每隔多少时间进行一次训练。新车手可 能每周进行三到五次训练，就能感觉到身体素 质突飞猛进，也许在短期内就能获取 10％－ 20％的进步。有经验的骑手训练地更频繁，常 常在一年的某段时间里每天训练两次。一个为 奥运会备战的选手可能每周训练 12 到 15 次， 但如此高的训练频率可能只产生 1%的身体素 质改善，因为这些运动员已经非常接近他们的 身体潜能了。

Studies have found that training three to five times a week brings the greatest gain for the time invested, and that additional workouts have diminishing returns. If you are trying to realize your racing potential, however, those small gains are worth it since the competition will be quite close in ability.

研究发现，相比于投入的时间，每周训练 3 到 5 次获得的收益最高，如再投入更多的训 练时间，其回报将逐渐减少。然而，如果你的 目标是激发你的比赛潜能，那么这些很少的回 报也是很有价值的，因为在比赛中，竞争对手 之间的实力非常接近。

Should a novice try to train at the same high level as the more experienced rider, he or she may actually see a decrease in fitness due to overtraining. If the experienced rider trains for a substantial length of time at the novice’s low level, there will also be a loss of fitness because of undertraining – the frequency is too low.

当一个新手尝试做与那些有经验的骑手一 样的高级别训练时，他或她可能会因为过度训 练而导致事实上的体质衰退。如果一个老手按 一个新手的低级别的训练时间来训练时，同样 会由于训练压力不足而导致体质衰退 —— 因 为频率太低。

The frequency at which you work out is dependent on what your body is currently adapted to. For example, even if you’re an experienced

你的训练频率应该由你的身体目前的适应 性来决定。比如，即使你是个有经验的骑手，

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rider but have not trained for several weeks, it’s best to start with a lower frequency and gradually increase it.

但已经有数周未训练了，那么，你最好还是从 较低的训练频率开始，然后逐渐增加频率。

Duration

持续时间

Training sessions may vary considerably in length. Some last several hours in order to improve aerobic endurance. Others are short to allow for higher efforts or to promote recovery.

Just as with frequency, workout duration is determined by experience level, with seasoned riders doing the longest sessions. Duration may be measured in time or in distance covered. The Cyclist’s Training Bible bases training sessions on time.

每次训练的时间跨度都可能有所不同。有些训 练会持续数小时以改进有氧耐力，而有些则持 续较短时间从而达到较高的强度或为了促进恢 复。和频率一样，训练持续时间取决于个人经 验的水平。经验最丰富的骑手训练持续时间最 长。训练持续长度可用时间或所骑里程来表 示。本书《自行车训练圣经》所指的训练持续 长度用时间表示。

The appropriate time for long rides is largely determined by the anticipated duration of your races. Typically, the longest workouts are about the same duration as the longest race the athlete will compete in or slightly longer. Early in the season, the higher-intensity workouts are done on lower-duration days, but as the racing season approaches, harder workouts incorporate both long duration and high intensity. This prepares the body for the stresses of racing.

长途骑行的合适的持续时间很大程度上取 决于你预计的比赛长度。一般来说，最长的训 练持续时间和运动员将要参加的比赛的最长持 续长度一样或略长一点。在赛季早期，高强度 训练一般持续长度较短；但随着赛季的临近， 训练会越来越艰苦，表现在持续时间和训练强 度同时提高。这能让身体为比赛压力做好准 备。

Intensity, Volume and Workload

强度，训练量和训练负荷

Frequency and duration are easy to quantify, so athletes often refer to them in describing their training program. They may, for example, say that they rode seven times last week for a total of fourteen hours. This actually only describes a portion of their training – the portion called “volume”. Volume is the combination of frequency and duration and it does, indeed, provide an idea of what an athlete’s training is like. But volume is an incomplete description of the stress of training.

频率和持续时间很容易量化，所以运动员在描 述他们的训练规划时常引用这两项。例如，他 们可能会说，上个星期他们骑行了 7 次，总骑 行时间为 14 个小时。实际上这只说明了他们 训练的一个部分 —— 所谓“训练量”的那部 分。训练量是频率和持续时间的组合，它确实 反映了运动员训练的大致情况。但训练量还不 能完全描述训练的压力。

A better summary of one’s training is “workload”, defined as the combination of volume and intensity. By also knowing how hard the rider trained – how much effort or power went into each workout – the stress magnitude is more completely defined. The problem for the average

对训练的更好概括是“训练负荷”，这是 训练量和训练强度的组合。通过了解骑手的训 练时的困难程度——每次训练所付出的努力和 输出功率——我们就能更完整地定义训练压力 的量级。一般水平的骑手会遇到这样的问题，

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rider is that it’s difficult to quantify intensity in the same way that frequency and duration are quantified. One way to do this is to assign an average exertion level to each training session when it is completed, using a 1 to 10 scale with 1 being extremely easy and 10 an all-out race effort.

By multiplying the number of minutes of the session by the exertion level, the workload is adequately quantified.

即训练强度无法象频率和持续时间一样量化。 解决这个问题的一个方法是，在每次训练科目 结束后为其设定一个平均努力程度，用数值 1 －10 来分级，1 表示非常容易，10 表示竭尽 全力。把努力程度乘以每个训练项目的持续时 间（分钟数），训练负荷就被充分量化了。

For example, let’s say you rode for sixty minutes including a warm-up, several highintensity hill repeats, and a cool-down. Assume that you assigned an average effort level of 7 to this entire session. Your workload might then be expressed as 420 (7*60).

举个例子，你骑了 60 分钟，包括从热 身，到数个高强度的重复爬坡，以及冷却身 体。假定你为这个训练科目设定的平均努力程 度为 7，那么你的训练负荷就可表示为 420（7 ×60）。

To determine weekly workload, which includes frequency, add up the daily workload values. By comparing the workloads for a number of weeks, you can see how the stress experienced by the body changes.

为了测定每周的训练负荷，其中包括多次 训练，我们只需将每天的训练负荷相加即可。 通过比较某段时间内每周的训练负荷，你就可 以了解训练压力对身体的改变。

Training intensity is the stressor that athletes most often get wrong. They ride a little too intensely when they should be taking it easy and, as a consequence, are slightly tired when a highintensity workout is needed. All training therefore shifts toward mediocrity as the easy rides become too hard and the hard rides too easy. For most cyclists, getting the intensity right is the key to moving up to the next level of performance.

Chapter 4 offers greater detail on this complex issue.

训练强度是一种经常被运动员误解的刺激 源。在需要慢慢骑的时候，他们骑得太快，结 果是，在需要进行高强度训练时他们的身体已 经有点疲劳了。这样一来所有的训练都趋向平 庸，因为低强度训练时强度不低而高强度训练 时强度又不够。对大多数骑手来说，正确安排 训练强度，是让他们的能力更上一层楼的关 键。在第四章中将详细叙述这一复杂话题。

Volume versus Intensity

训练量 vs. 训练强度

Which is more important – volume or intensity?

Given the finite amounts of physical resources available to the rider, should he or she get in as many miles as possible, or ride fewer miles with high intensity?

The answers to such questions depend on the rider’s level of experience in the sports. Those new to cycling will improve rapidly merely by riding frequently and with relatively high durations. As the rider becomes more experienced – and fit – increases in volume have less and less impact on performance and variations in training intensity become critical.

训练量和训练强度，二者哪个更重要？在骑手 有限的体力允许的范围内，他或她应该尽可能 骑地更远些呢，还是应该骑较少距离但强度高 些？ 上述问题的回答，取决于骑手对这项运动 的经验水平。对那些新骑手来说，只要骑车频 率和训练时间多一些，就能得到快速的提高。 但随着骑手经验的增加——和身体素质的提 高——训练量的增加对运动能力的影响越来越 小，这时强调训练强度就变地很重要了。

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Fatigue

疲劳

Were it not for fatigue we would all be champions. How quickly and to what extent we experience fatigue is a great determiner of our fitness level – it is a primary reason for training.

The fittest athletes are those who can best resist its slowing effects.

要不是因为疲劳，我们都会成为冠军。骑多久 后会觉得累，有多累，这都是我们的身体素质 水平的重要限定因素 —— 也是训练的最主要 原因。最优秀的运动员就是那些最能够抵御疲 劳的人。

There are several causes of fatigue, but the ones the cyclist is most concerned with are:

引起疲劳的原因有很多，但骑手最关心的 是：

• Lactate accumulation • Glycogen depletion • Muscle failure A sound training program improves fitness by stressing the body’s systems associated with these causes of fatigue. Let’s briefly examine each.

• 乳酸堆积 • 糖元耗尽 • 肌肉失效 合理的训练，通过联系这些因素来给身体施 压，以此改善身体素质。以下我们来逐个简单 了解一下。

Lactate Accumulation

乳酸堆积

Energy for pedaling the bike comes largely from two sources – fat and carbohydrates. The body’s storage form of carbohydrates is called “glycogen”. As glycogen is broken down to produce energy, lactic acid appears in the working muscle cells. The lactic acid gradually seeps out of the cells and into the surrounding body fluids, where it is picked up in the bloodstream. As it leaves the cells, hydrogen ions are released and the resulting salt is called “lactate”. If the concentration of lactate becomes great enough, its acidic nature reduces the ability of the muscle cells to contract, causing the rider to slow down.

踩自行车所需的能量，主要来自两种能源 — — 脂肪和碳水化合物。贮存在体内的碳水化 合物被称为“糖元”，当糖元分解产生能量 时，在做功的肌肉细胞内便出现了乳酸。乳酸 慢慢地从细胞渗透到周围的体液内，然后又被 吸收进血液里。当乳酸离开细胞时，会释放出 氢离子，变成所谓的“乳酸盐”。当乳酸盐的 浓度高到一定程度时，它的酸性会降低肌肉细 胞的收缩能力，导致骑手慢下来。

Lactate is always present in the blood as the body uses carbohydrates along with fat for fuel at all levels of exertion – including the exertion involved in reading this page. But during exercise, as the use of glycogen increases, there is a concurrent rise in blood lactate levels. At low levels the body has no trouble removing and buffering the acid. But as the intensity of exercise shifts from aerobic (light breathing) to anaerobic (labored breathing), the lactate eventually reaches

乳酸盐在血液里一直存在，只要身体需要 消耗碳水化合物和脂肪来供应各级努力程度的 活动所需要的能量 —— 包括你阅读本页内 容。但是在运动中，随着糖元消耗的增加，血 液中的乳酸盐水平也相应增加。在乳酸盐浓度 较低时，身体可以毫无困难地消除和存储这些 酸。但随着训练强度从有氧（呼吸轻快）转为 无氧（呼吸粗重），乳酸盐最终会达到某个非 常高的浓度水平，以致于身体消除它的速度再

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so great a level that the body is no longer able to remove it at the same rate it is produced. The resulting lactate accumulation causes short-term fatigue. The only way the rider can deal with it now is to slow down so lactate production is decreased and the body can catch up.

也跟不上它产生的速度。那些堆积的乳酸盐导 致短期的疲劳。现在骑手唯一能做的便是减 速，从而降低乳酸盐的产生，以便使身体消除 乳酸盐的速度能够跟上来。

This type of fatigue occurs during brief but extremely high-intensity efforts such as long sprints, bridging to a break or climbing a hill.

Thus, the way to improve your body’s ability to clear and buffer lactate is by doing short-duration interval workouts that replicate these race conditions.

这种类型的疲劳出现在短促但强度极高的 运动环节，比如长冲刺、摆脱大部队和爬坡。 因此，增加身体消除和容纳乳酸盐能力的方法 便是靠短时间的间歇训练来模拟这样的比赛情 况。

Depletion of Glycogen

糖原耗尽

Fat is the primary source of fuel for every ride you do, but as the intensity of the ride varies, the contribution of carbohydrates to energy demand rises and falls considerably. Figure 3.1 illustrates this shift.

脂肪是供给你每次骑行的主要能量来源，但随 着骑行强度的改变，碳水化合物所供应的能量 也相应地增加或降低。图 3.1 展示了这种变 化。

Carbohydrates are stored in the muscles and liver as glycogen and in the blood as glucose. A well-nourished athlete has about 1,500 to 2,000 kilocalories of glycogen and glucose packed away, depending on body size and fitness level.

That’s not much energy. Most of this, about 75 percent, is in the muscles.

碳水化合物以糖原的形式贮存在肌肉和肝 脏内，以血糖的形式存储在血液内。一个营养 良好的运动员贮存的糖元和血糖大约有 1500 －2000 千卡，根据体型和身体素质状况略有 不同。这些能量不算多，其中大部分，大约 75%，存储在肌肉里。

The problem is that when glycogen and glucose stores run low, exercise slows considerably, since the body must now rely primarily on fat for fuel, as shown in Figure 3.1.

This is called “bonking”.

当糖元和血糖储备过低时问题就来了，运 动不得不相应地放慢，因为现在身体必须主要 依靠脂肪来供能了，如图 3.1 所示。我们称之 为“糖原耗尽”。

A 2.5-hour race may have an energy cost of 3,000 kilocalories, with perhaps half of that coming from carbohydrate sources. If the rider starts with a low level of glycogen on board and these carbohydrate calories are not replaced during the race, he or she may be forced to abandon the race. The same sorry results may also occur if the rider pedals the bike uneconomically or if general aerobic fitness is poor.

Research reveals that a well-trained athlete is capable of storing greater amounts of carbohydrates while using it more sparingly than

一个 2.5 小时的比赛需要消耗大约 3000 千卡的能量，其中大约一半来自于碳水化合 物。如果比赛开始的时候骑手身体存储的糖原 水平较低，而在比赛中也没有补充碳水化合 物，那么他或她有可能被迫放弃比赛。如果骑 手的运动效率不高，或有氧代谢能力不足时， 同样会发生这样遗憾的结果。

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研究表明，一个良好训练的运动员比起一 个没受过训练的人，能储存更多的碳水化合 物，并且能更经济地消耗它们。你所习惯的饮

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an untrained person. The diet you habitually eat also determines how much fuel is socked away and how rapidly it is used up. This is discussed in greater detail in Chapter 16.

食也决定了你能吸收多少能量，以及多久后才 被耗光。本书 16 章将更详细地讨论之。

Figure 3.1 Relative contribution of fat and carbohydrate (glycogen and glucose) to exercise fuel at three levels of aerobic capacity (VO2max).

图 3.1

脂肪与碳水化合物（糖原和血糖）在三 种不同有氧能力水平下供能的相对比 例。

Muscle Failure

肌肉失效

Exactly what causes the cyclist’s working muscles to fail to contract forcefully near the end of a long and grueling race is unknown. It is probably related to chemical failure at the point of connection between the nerve and the muscle, or by a protective mechanism in the central nervous system intended to prevent muscle damage.

目前仍然搞不清楚，在一个长而艰苦的比赛临 近结束时，骑手的做功肌肉为什么会无法强制 收缩。这可能和神经与肌肉之间连接点的化学 反应失效有关，或者是中枢神经系统为防止肌 肉损伤所做出的保护性机制。

High-intensity training may help to fortify the body against muscle failure by training the nervous system to recruit more muscles for endurance activity. Working out at high intensity, as when doing intervals, involves more fasttwitch muscles than riding long and slow, which favors slow-twitch muscles. Fast-twitch muscles are not called upon until the effort becomes so great that the slow-twitch muscles can no longer handle the effort. As fast twitchers are recruited to support the slow twitchers during what is basically an endurance activity, such as intervals, they begin to take on some of the slow-twitch

高强度训练能够训练神经系统征召更多肌 肉参加耐力运动，从而帮助身体增强抵抗肌肉 失效的能力。进行高强度间歇训练更多地使用 快收缩肌，而长时间的慢速骑行更多地使用慢 收缩肌。快收缩肌只有在运动强度达到到慢收 缩肌无法满足要求时才会被使用。如果快收缩 肌常被用来帮助慢收缩肌完成以耐力为主的运 动，比如间歇训练时，它们便开始拥有一些慢 收缩肌的特性。这对耐力型运动员来说很有好 处。

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characteristics. This is of great benefit to the endurance athlete.

Principles of Training

训练原则

The principles upon which periodization training is based are individualization, progression, overload and specificity. Bear with me here as these may sound somewhat scientific and theoretical. Understanding the principles will make you a better cyclist – one capable of smart self-coaching.

周期性训练基于的原则是个性化，阶段性进 步，过载和确切性。请多多包涵，这些名词听 上去有些学术化和理论化。充分理解这些原则 将使你成为更好的车手 —— 一个可以聪明地 自我训练的人。

Individualization

个性化

The capacity of an athlete to handle a given workload is unique. Each athlete can be considered an ecosystem influenced by three categories of factors – sociocultural, biological, and psychological. Each of these categories has the potential to impede or promote improvement.

每个运动员都有独特的方式处理给定的运动负 荷。每个运动员都可被视为受三类因素影响的 生态系统 —— 社会文化因素，生物学因素和 心理学因素。这三类因素中的每一项都可能阻 碍或促进你的进步。

Sociocultural factors such as lagging career progression, economic pressure, and poor interpersonal relationships often undercut how much time and energy, both mental and physical, is available for training. Examples of biological factors are allergies, use of drugs, and inadequate nutrition. These factors may restrict the individual’s physical ability to train successfully.

Psychological factors are perhaps the most overlooked, yet the most likely to compromise the benefits of training. Some examples are fear of failure, low self-esteem, and the unreasonable expectations of others.

社会文化因素，比如职业生涯不顺利，经 济压力，和糟糕的人际关系，都会在精神和生 理上消耗掉不少本可用于训练的时间和精力。 生物学因素的例子，包括过敏，对药物的使用 以及营养不足。这些因素会限制个人进行成功 的训练所需的体能。心理学因素可能是最容易 被忽视，但却最有可能降低训练成效的因素。 最典型的例子如：害怕失败，自尊心不足，和 对他人不切实际的期望。

In addition, some athletes are “fast responders” while others are “slow responders”.

This means that if you and a teammate do exactly the same training in precisely the same way, you probably won’t reach a common level of fitness by a given race. Being a slow or fast responder is probably genetic – you may have inherited a body that changes at a given rate. Generally, four to eight weeks of a given type of training are necessary to show significant results. While you can’t change how quickly your body responds, you can learn to design your training program

另外，有些运动员是“快速反应者”，而 有些是“慢速反应者”。这就意味着，如果你 和你的队友以完全相同的方式进行同样的训 练，但你可能无法在指定比赛中达到其他人的 身体素质水平。你是快速反应者还是慢速反应 者主要由遗传决定——你的身体生来就按它自 己的节奏来适应变化。一般来说，指定类型的 训练要表现明显的效果，需要进行至少 4 到 8 周时间。由于你不能改变身体的反应速度，你 可以学习根据你独特的个性来设计训练计划。

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around your unique characteristics.

The bottom line is that you cannot simply do what others are doing and expect to get the same benefits – or any benefits at all. What is an easy day for one rider may be race effort for another.

Chapter 5 and 6 will address the issue of individualizing training to fit your unique set of abilities.

底线是你不能简单地模仿其他人所做的 事，并冀望能获取同样的收益 —— 或哪怕一 点点收益。 对某个骑手来说很轻松的训练， 对另一个人来说可能需要比赛级的努力才能完 成。本书第 5 和第 6 章讲述了如何根据你特定 的能力来制定个性化的训练。

Progression

阶段性进步

Have you ever done a workout so hard that you were sore for days afterward and did not have the energy to even ride easily? We’ve all done that.

Such a workout violated the progression principle. The body didn’t get stronger, it lost fitness. The workout caused you to waste two very precious resources: time and energy.

你有没有做过这样高强度的训练，以致于在接 下来的几天中，肌肉一直酸疼，甚至连轻松骑 行都无法做？我们都有这样的经历。这样的训 练违背了阶段性进步的原则。身体素质并没有 因此变得强壮，反而下降了。这种训练浪费了 你的两项宝贵资源：时间和精力。

The workload must be gradually increased, with intermittent periods of rest and recovery, as the athlete focuses fitness for the most important races of the season. The stresses must be greater than the body is accustomed to handling. The workloads, especially the intensity component, are increased in small increments, usually of 5 to 15 percent. This allows the cyclist to avoid overtraining and injury, yet provides enough stress to allow adaptation to occur. Workload increases are largely individual matters, especially with regard to intensity. Chapter 5 and 6 will guide you through the maze of building race fitness progressively.

运动负荷必须慢慢增加，并在其中安插一 些的休息和恢复期，因为运动员得为赛季里最 重要的比赛积累体能。训练压力必须比身体所 习惯处理的稍大一些。运动负荷，尤其是强度 部分，要一点一点的增加，通常为 5－15％。 这样骑手就可以避免训练过度和受伤，同时也 保持足够的压力让身体适应。运动负荷的增加 很大程度上是取决于个人，尤其是涉及强度 时。本书第 5 和第 6 章将指点你走过迷津， 阶段性地建立比赛所需的身体素质。

Overload

过载

The object of training is to cause the body to positively change in order to better manage the physiological stresses of racing. In order to stress the body, it must be presented with a load that challenges its current state of fitness. Such a load will cause fatigue, followed by recovery and eventually a greater level of fitness known as “over-compensation” (see Figure 3.2)

训练的目的是为了引导身体产生积极的改变， 以便能更好地适应比赛时的身体压力。为了给 身体压力，就必须施加目前身体素质状态不适 应的训练负荷。这样的负荷会引起疲劳，疲劳 恢复后，最终将达到一个更高的身体素质水 平，这被称为“过量补偿”（参看图 3.2）。

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Figure 3.2 Overcompensation resulting from a training overload

图 3.2 训练过载引起的过量补偿

Top-level performance is the result of years of well-planned overload resulting in adaptation.

This optimum training repeatedly places measured stresses on the athlete. If the workloads are of the right magnitude, slightly more than the body can handle, adaptation occurs and fitness steadily improves.

顶级的运动能力，是多年来周密计划的过 载训练经身体适应后的累积结果。这种最优化 的训练反复对运动员施加定量的压力。如果训 练负荷定量正确，略大于身体所习惯的级别， 身体的适应性将发挥作用并使身体素质稳步提 高。

It important to note that overload happens during workouts, but adaptation occurs during rest. It is as if the potential for fitness is produced by training, but the realization of fitness occurs during subsequent rest. If you repeatedly shortchange your rest, the body will not continue to improve. You’ll actually lose fitness. This is called “overtraining”. The biggest mistake I see self-coached athletes make is disregarding their need for rest. Smart athletes know when to abandon a workout early. They know when to do less instead of more. In short, they understand and listen to their bodies. You must learn to do the same. In Chapter 15, I’ll teach you some techniques to help you refine this skill.

需要强调的是：过载发生在训练中，而适 应发生在休息时。身体素质的潜能，乍一看是 由训练产生的，但实际上是在训练后的休息阶 段实现的。如果你老是缩短你的休息时间，那 么，身体将无法继续进步，从而导致身体素质 的损失。这就是“训练过度”。我见过的自我 指导的运动员犯的最大错误，就是忽视身体对 休息的需要。聪明的运动员知道何时该放弃训 练，早早休息，何时该降低训练量。简而言 之，他们理解并听从他们的身体。你必须学习 这种能力。在第 15 章，我将教你一些技巧， 来帮助你改进这种能力。

If the load of training is decreased for extended periods, the body adapts to lower levels of fitness. We call this “being out of shape”. But once a rider has reached optimal fitness, it can be maintained with infrequent, but regular and judiciously spaced stress allowing for increased recovery between hard workouts.

如果在一段时期内训练负荷降低，身体便 会自适应并降格到较低的身体素质水平。我们 称之为“走样”。不过一旦一个骑手达到了一 个理想的身体素质状态，便可通过不太频繁， 但有规律的，仔细规定的训练压力来维持，在 高难度训练之间可以有较长的恢复期。

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Specificity

确切性

According to this principle, the stresses applied in training must be similar to the stresses expected in racing. Sometimes the workload must include long, steady distance. At others, brief bouts of high intensity are required to bring the needed changes. Riding slow all the time is just as wrong as always going hard. In Chapter 6, I’ll teach you how to isolate the various stresses required in road races and show you how to blend them into a comprehensive program.

根据这一原则，在训练中施加的压力应和比赛 中预计的压力相似。有时训练负荷必须包括一 个长而稳定的距离。而其他时间，需要进行高 强度的每回合时间较短的间歇训练以促使身体 的改变。总是做慢速骑行和一直进行高强度训 练都是错误的。在第 6 章，我将教你怎么分析 公路赛中需要的各种压力，以及如何将它们融 入训练计划中。

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Chapter 4

第4章

INTENSITY

强度

Every time I suffer I’m a better man because of it.

-- LANCE ARMSTRONG

每次受苦的经历都使我成为更棒的人。 ――LANCE ARMSTRONG

Recreational Cyclists generally believe that the more miles they ride the better they will race, regardless of what they do with those miles. To some extent they are right, as there does seem to be a threshold of miles or hours that a given athlete must ride in order to boost fitness to a sufficient level to race well. But once beyond that threshold, adding more miles has less benefit than increasing the intensity. It's not how many miles, but what you do with the miles that counts most.

休闲派的车手一般认为他们骑得距离越长，比 赛时的表现就会越好，至于应该怎么骑就不管 那么多了。从某种程度上说这也没错，因为对 任何一个车手来说，的确存在这么一个骑行里 程和时间的门槛，只有达到这个门槛后才能获 得比赛所需级别的身体素质。但是跨过这个门 槛之后，增加更多的骑行里程所获得的好处却 远不如增加强度效果好。所以说关键不在于骑 多远，而在于怎么骑。

Of the three elements of training – frequency, duration, and intensity –the most important element to get right is intensity. Oddly enough, this is the part cyclists all too often get wrong. Most train too intensely when they should be going easy. Then when it's time to go fast they are a little too tired to push their limits. As a result, all of their training becomes moderate.

They race the same way: Stay with the pack until it's time to put the hammer down. Then they're off the back wondering how they got there.

训练三要素――训练频度，持续时间和 强度――其中最需要搞清楚的就是强度。但说 也奇怪，车手们最容易搞错的也是强度。很多 的训练课都在需要轻松的时候太大强度，而到 了需要骑快的时候又因为太疲劳了而无法冲击 其生理极限。结果是他们的训练变得稀松平 常，而比赛也是一样：待在大部队里面直到无 法跟住领骑集团，接着他们竞争名次的希望完 全破灭，但自己也莫名其妙这一切是怎么发生 的。

In the context of this chapter, intensity refers to the effort or power output that closely simulates that of the A-priority events for which you are training. For a road race or criterium this may be a wide variety of intensities including steady efforts near lactate threshold while in a fast-traveling group, aerobic capacity intensities for several minutes while chasing down a break, or an all-out intensity for sprinting. For a time trial, century ride, or ultra-marathon the intensity will be much more narrowly defined. The intensity necessary to produce peak fitness must be well defined in order to create a sound training program.

在本章中，强度的定义是在训练中模拟 你准备参加的 A 级赛事所需要的功率输出及 其费力程度。对于公路赛或者绕圈赛来说强度 的范围可能比较广泛，包括跟上快速队伍时所 需的接近乳酸极限阈值的稳定出力，追上前面 队伍时所需的持续几分钟的有氧范围的出力， 或者冲刺时的竭尽全力的强度。对于计时赛， 百英里赛或者超长马拉松赛来说，强度定义的 范围会窄很多。为了制定出好的训练计划，你 必须精确地定义为达到颠峰状态所需要的强 度。

Developing peak fitness is like building a house. The most important part of the house is its foundation. Without a solid foundation the house will settle, walls will crack, and it will have little value. If the foundation is constructed well, the house will be solid and last a long time. The same can be said of training to race. A solid foundation 1

塑造颠峰状态的过程有点象造房子。房 子最重要的部分是地基。如果地基不稳房子就 会下沉，墙会裂开，也就无法住人了。如果地 基建得好，房子就会很稳固。为比赛所做的训 练也是同样道理。轻松骑行的里程数是坚实的 地基，你必须先完成这些，然后才能做进一步

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built on a base of easy miles is necessary before the finish work –intervals, hill repeats, and fast group rides –is added. But once the foundation is well established, workouts that mimic the intensities expected in the race pay dividends. Do these same intense workouts too soon and your house will shift and crack.

的练习――如间歇训练，重复爬坡，快速的小 组骑行。如果地基已经完全建好了，进行模拟 比赛强度的训练能带给你额外收获；但是如果 地基还不牢就太早地开始这样强度的训练的 话，你的房子就会倒塌。

Another training comparison that has stood the test of time is that of a pyramid. The broader the base of the pyramid (easy aerobic training), the higher the peak will be (fast racing speed).

另一说法把训练比喻成金字塔的建造。 金字塔的底边越大（轻松的有氧训练），顶尖 就可以造地越高（比赛时更快的速度）。

The c is that high-intensity training needs to be undertaken with thought and planning in order to peak at the right times of the year. Too much, too soon and you won't be able to maintain the fitness. Too little, too late and you're off the back.

总的来说，高强度训练需要有目的有计 划地安排从而在合适的时间达到高峰状态。安 排地太多或太早都使你无法在比赛中保持高峰 状态，若太少太迟的话会让你失去竞争力。

Learn to apply the intensity concepts in this chapter and you'll avoid overtraining and undertraining; your racing fitness will be high when the time is right.

从本章中学会强度的概念以及如何运 用，你就能避免过度训练或训练不足；你也会 在合适的时候达到比赛所需的颠峰状态。

Measuring Intensity

测量强度

What's going on inside a cyclist's body during a race or workout? How does a rider know to go faster or back off during a time trial? Is a workout too hard or too easy? How is it possible to finish with enough left for a sprint?

在比赛或训练中车手们的身体里到底发生了什 么？在计时赛中他们怎么知道何时该加速何时 该放慢呢？这次训练是太累了还是太轻松了？ 怎样才能在最后冲刺之前留出足够的体力呢？

The answers to these and other questions come down to keeping close tabs on your use of energy. By measuring intensity and comparing the information with what you have learned about your body in training and racing, you can make decisions as new situations such as breakaways, head winds, and hills occur. Today’s technology allows an athlete to measure intensity quickly and accurately.

对这些问题的回答都可归结为密切监视 你是怎样使用能量的。通过测量强度，并对比 你的身体在训练和比赛中提供给你的信息，你 就能在诸如突围，顶风或爬坡等新情况发生时 做出正确决定。今天的科技已经能够让运动员 快速准确地测量强度了。

The oldest, and still one of the best, gross indicators of intensity is perceived effort. An experienced cyclist is able to judge his or her intensity quite accurately by taking a subjective survey of the entire body at work. This is a skill honed by years of riding, making mistakes, and relearning as fitness changes.

最古老，也是最有效的综合测量强度的 方法之一是个人感知发挥。一个经验丰富的车 手能够通过对他或她的身体工作状态的主观感 受，非常精确地判断出骑行的强度。这是通过 年积月累的骑行，犯错误以及对身体素质变化 的再认识逐渐磨砺出的一种技能。 2

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Perceived exertion is quantifiable using the Borg Rating of Perceived Exertion Scale (see Table 4.1) and is frequently used by scientists to determine at what level an athlete is working.

Some athletes are so good at using a Rating of Perceived Exertion (RPE) that in a laboratory graduated-effort test they can pinpoint their lactate threshold precisely just from feel.

个人感知发挥可以参考 Borg 分级表来量 化（见表 4.1），科学家经常使用这个个人感 知发挥度分级表来确定运动员的出力级别，简 称 RPE。有些运动员对 RPE 使用得如此娴 熟，以至于在实验室的递增出力试验中他们能 够仅凭感觉精确地指出他们的乳酸盐极限阈 值。

There are two other ways of measuring intensity that are related more or less to specific systems of the body. Heart rate is closely aligned with monitoring of the cardiovascular system, while power measurement relates closely to the ability of the muscular system to drive the pedals.

Let's see how these and other methods can be utilized in measuring training and racing intensity.

除此之外还有两种测量强度的方法，都 和某些身体系统有或多或少的联系。心率与心 血管系统的监测紧密相关，而测量功率紧密关 系到肌肉系统驱动踏板的能力。下面我们将看 到这些方法是如何测量在训练和比赛中的强度 的。

目标 恢复 恢复 恢复 恢复 有氧运动 有氧运动 有氧运动 快速骑行 快速骑行 接近乳酸阈值骑行 接近乳酸阈值骑行 超出乳酸阈值骑行 培养有氧能力 培养有氧能力 培养有氧能力

等级 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20

出力程度的感觉 非常非常轻松 非常轻松 还算轻松 有点费力 费力 非常辛苦 非常非常辛苦 表 4.1 Borg 的个人感知发挥度分级表

Table 4.1 Borg Rating of Perceived Exertion Scale

Systems

系统 构成身体的几个系统，例如能量供应系统，心 血管系统，神经系统之间是内部耦合和相互作 用的。不管采用什么方法来测试强度，你也只 是通过一个很小的窗口窥探到身体系统的一角 而已。但是因为系统之间的相互关联关系，你 可以据此推测整个身体的状况，只要你拥有足

The body is made up of several interconnected and mutually beneficial systems, such as the energy production, cardiovascular, and nervous systems. Regardless of what method of intensity measurement is used, you’re taking a peek into the body through a small systems window, but since the systems are linked, you can draw 3

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conclusions about the entire body once you have experience and knowledge. I'll help you with the knowledge part in this chapter; you'll need to acquire the experience by using what you learn here. The systems we can presently use to peek into the body while out on the road and the measurable indicator of each are:

够的经验和知识。本章我所介绍的都是知识部 分的内容，而经验部分你需要通过对本章内容 的实践来获得。以下列举的是那些我们现在可 以在骑车运动中窥测到的身体系统，以及测量 的指示器：

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Energy production system –lactate Muscular system –power Cardiovascular system –heart rate

能量供应系统――乳酸盐 肌肉系统――功率 心血管系统――心率

Energy Production System

能量供应系统

The metabolic system provides fuel to muscles in the form of carbohydrates, fat, and protein.

Within the muscle, these fuels are converted to a usable energy form called adenosine triphosphate (ATP). This process happens either aerobically or anaerobically.

代谢系统以碳水化合物，脂肪和蛋白质的形式 为肌肉提供燃料。这些燃料在肌肉内部被转化 为可被使用的能量形式，即三磷酸腺苷 （ATP）。无论是有氧或无氧方式的供能都是 如此的过程。

Aerobic energy production occurs while you are riding easily. It relies primarily on fat and to a lesser extent on carbohydrates for fuel and uses oxygen in the process of converting fuel to ATP. The slower you go, the greater the reliance on fat and the more carbohydrates are spared. As the pace of your ride increases, there is a gradual shifting away from fat and toward carbohydrate as the fuel of choice. At high efforts, around 15 to 17 RPE, oxygen delivery no longer keeps up with the demand, and you begin producing ATP anaerobically, meaning "without oxygen."

在你轻松骑行时发生的是有氧供能过 程。该过程主要靠脂肪以及少量的碳水化合物 供能并把这些燃料转化成 ATP。你骑得越 慢，脂肪供能的比例就越大，碳水化合物消耗 得也越少。随着你骑行节奏的提高，供能方式 就慢慢地从由脂肪供能向碳水化合物供能过 渡。当出力级别达到 RPE15－17 级时，氧气 供应将无法满足代谢需求，于是你开始用无氧 方式制造 ATP，即所谓的无氧运动方式。

Anaerobic exercise relies heavily on carbohydrates for fuel. As carbohydrates are converted to ATP, a by-product called lactic acid is released into the muscle. This causes the familiar burning and heavy-legged sensations you've experienced while riding hard. As lactic acid seeps through the muscle cell walls into the bloodstream, it gives off a hydrogen molecule and becomes lactate. Lactate accumulates in the blood and can be measured by raking a sample from the finger or earlobe. The unit of measurement used in labs is millimoles per liter, expressed as mmol/L. Since carbohydrates are in use during both of these types of energy production, to a lesser 4

无氧运动几乎完全依赖碳水化合物作为 燃料，并且在转化成 ATP 的过程中同时产生 一种叫做乳酸的副产品。乳酸进入肌肉组织以 后，就造成我们所熟知的感觉，即在奋力骑行 时感到的灼痛和大腿沉重感。乳酸从肌肉细胞 内渗透出来进入血液后，它会释放一个氢离子 变成乳酸盐。乳酸盐在血液中的堆积程度可以 通过在手指和耳垂采集血液样本的方式来测 量。实验室使用的测量单位是毫摩尔每公升 （mmol/L）。 在以上两种供能方式中都需要使用碳水 化合物，不过在有氧运动时使用得少些，而在

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extent in aerobic and more so anaerobically, lactic acid is always being produced. Even while you are reading this book, your muscles are producing measurable amounts of lactic acid.

无氧运动时使用得多一些，并且都会产生乳 酸。即使是你在阅读本书时，你的肌肉同样会 产生一定量的可以被测量到的乳酸。

By measuring lactate, an athlete, or more than likely his or her coach, could determine – with some degree of accuracy depending on skill level and equipment used –several key aspects of fitness, such as:

通过使用仪器和技术测量乳酸盐，在一 定程度上运动员或者他的教练就能够确定一些 有关身体素质的重要指标，比如：

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

 







Lactate threshold. As previously described, this is the level of exertion at which metabolism shifts from aerobic to anaerobic marked by lactate being produced so rapidly that the body can't keep up with its removal.

Lactate thus accumulates in the blood. I often explain lactate threshold using an analogy. If I slowly pour water into a paper cup that has a hole in the bottom the water will run out as fast as I pour it in. This is what happens to lactate in the blood at low levels of exertion.

If I pour faster, there comes a point when the water begins to accumulate despite the fact that some is still leaking out through the hole.

This is similar to the lactate threshold point that is achieved at higher levels of exertion.

Lactate threshold is an important concept that will be used throughout this book.

Training zones. Training and racing intensities may be determined based on lactate levels (see Table 4.2).

Physiological improvement. The faster a rider can go or the more power that can be generated without accumulating high levels of lactate, the better his or her racing fitness.

Economy of pedaling. The smoother one pedals, the less effort he or she uses, and therefore, the less lactate that accumulates in the rider's muscles.

Equipment selection. Optimal crank arm lengths, saddle heights, and handlebar adjustments create a greater pedaling economy, which then produces low levels of lactate in the rider's muscles.

Recovery interval. Reduced levels of lactate indicate that a cyclist is ready for the next work interval in a workout.

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 

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乳酸盐极限阈值：前面曾经说过，这是指 某种出力级别，在这样的强度下代谢系统 从有氧方式转换到无氧方式，表现为乳酸 盐的大量快速的产生以至于身体无法继续 这种程度的运动。乳酸盐也会因此而在血 液中堆积。我经常用一个比喻来解释乳酸 盐极限阈值。当我慢慢地向一个底部有孔 的纸杯子里倒水时，水流出的速度和我倒 水的速度差不多。这就象出力程度较低时 乳酸盐在血液中发生的情况。随着我倒水 速度加快到某个程度时，杯子里的水就会 堆积起来虽然这时仍有不少水从底部流走 了。这就象出力程度较高以至达到乳酸盐 极限阈值时的情况。乳酸盐极限阈值是个 贯穿本书的非常重要的概念。 训练区间：训练和比赛的强度可以基于乳 酸盐水平来定义（见表 4.2）。 生理结构的进步：在不会堆积高水平的乳 酸盐的情况下，骑手的速度越快，或输出 功率越高，那么他或她的比赛能力就越 强。 踩踏效率：每次踩踏越圆滑，耗费体力就 越少，因而肌肉中堆积的乳酸盐也越少。 装备选择：最优的曲柄长度，座垫高度以 及横把调整都可以产生更好的踩踏效率， 也使骑手肌肉中制造的乳酸盐更少。 间歇恢复：在每组间歇训练的恢复期间， 乳酸盐降低的水平反映了骑手的恢复程 度，以及是否为下一组间歇练习做好了身 体上的准备。

要想达到所有这些目标，一个关键问题

The key piece in achieving all of these 5

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benefits is the ability to accurately measure lactate in a "field" setting (using an indoor trainer or track) rather than a lab –in other words, inexpensively. Until recently, the only way to measure lactate was in a lab using an analyzer such as the YSI 2300, the accepted standard in the United States. Its size, expense, and the need for electricity, however, make it impractical for field use.

就是如何精确地在“外面”（如训练台或赛道 上）而不是在实验室里测量乳酸盐――换句话 说就是便宜的测量方式。 前些年测量乳酸盐 的唯一方式就是在实验室里使用分析仪，比如 YSI 2300，这是符合美国标准的仪器。但是该 仪器体积大，价格高，并且需要电源，因而不 适合在野外使用。

RPE <10 10-12 13-17 18-19 20+

目标 恢复 有氧运动 乳酸极限阈值 有氧能力 无氧能力

乳酸盐（mmol/L） <2 2-3 3-5 5-12 12-20

Table 4.2 Lactate Zones

表 4.2

乳酸盐区间

In the past few years relatively inexpensive portable lactate analyzers have been introduced to the U.S. fitness market but these are not for the average rider's use. Using such a device requires extensive skill that comes only with the experience of sampling hundreds of athletes. The bottom line is that lactate sampling, while helpful, is not something for the rider to use, but rather a tool that may be used by his or her coach or a lab technician.

最近几年里，美国的体育用品市场上出 现了一种相对便宜的便携式乳酸盐分析仪，但 不太适合一般的骑手。使用这种仪器需要相当 的技巧，只有为运动员取样数百次后才能掌握 这种经验。这种乳酸盐采样方式虽然有用，但 不是为骑手准备的，而是他或她的教练或实验 室的技术人员使用的一种工具。

Muscular System

肌肉系统

Power = work/time

功率是测量相对于时间所做的功，它的计量单 位是“瓦特”，由蒸气机的发明者詹姆斯·瓦 特而命名。在物理学中，功率由以下公式来定 义： 功率 = 做功 / 时间

At the risk of oversimplification, in cycling "work" is essentially gear size and "time" is cadence. So if gear size is increased and cadence kept steady, power rises. Or, if cadence is increased (time per revolution of the crank is decreased) while using the same gear size, power also rises.

虽然有点过于简化，但你可以把骑车运 动中的“做功”理解为齿轮比的大小，把“时 间”理解为踏频。所以如果齿轮比增大但保持 同样踏频的话，输出功率增加；而如果踏频增 加（每次旋转曲柄的时间减少）但保持同样齿 轮比的话，功率也会增加。

Several scientific studies have found that power is closely related to performance. If the

科学研究已经发现输出功率和比赛表现 之间关系紧密。如果平均输出功率增加，比赛

Power is a measure of work compared to time. It is expressed in units called "watts," named for James Watt, the inventor of the steam engine. In physics, power is described in a formula as:

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average power output increases, race velocity also increases. The same cannot always be said for heart rate, as explained above; that is why power monitoring is such an excellent tool for bicycle training. It is the most effective way for the serious rider to monitor intensity.

时的速度也会增加。但是心率与比赛表现之间 的关系就不能用这样的方式去解释。这也是为 什么功率监测仪是很棒的单车训练工具。对认 真的车手来说，这是监测强度的最有效的方 法。

The downside of power monitoring, as compared with heart rate, is equipment cost. In the early and middle 1990s, a powermeter cost about twenty times as much as a heart rate monitor. With the introduction of the Tune Power-Tap in 1999, however, the cost ratio was lowered to something approaching 4 to 1.

功率监测不如心率监测的方面是设备的 价格。在 20 世纪 90 年代早期，功率监测仪的 价格大概是心率表的 20 倍。但是 1999 年出现 Turn PowerTap 后，二者的价格差大幅下降到 大约 4 比 1。

Power-based training begins with determining one's "critical power profile". This is a visual representation of the ability to produce power at various durations. Finding and graphing average power output for the critical power (CP) durations of 12 seconds and 1, 6, 12, 30, 60, 90, and 180 minutes produces a curve or profile such as those shown in Figure 4.1.

基于功率的训练从确定个人的“关键功 率曲线”开始。这是用图形方式展现个人在不 同时期的功率输出的能力。测量不同时间 段――即所谓的关键功率（CP）时间段―― 分别为 12 秒，1 分钟，6，12，30，60，90 和 180 分钟里的平均输出功率，并将数值画到图 上，就会得到如图 4.1 所示的曲线。

Figure 4.1 Critical profiles for two riders

图 4.1

Note that the profiles in Figure 4.1 are considerably different for the two riders. Rider A

注意图 4.1 中有两名不同骑手的关键功率 曲线。骑手 A 在短时间里能够产生比骑手 B

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两名骑手的关键功率曲线

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is capable of producing far greater power than Rider B for short durations. Although Rider B lacks short-duration power, the generally shallower slope indicates much greater endurance capability. In an all-out sprint near the finish line, Rider A has an advantage, but Rider B has the upper hand as the duration increases.

大得多的功率输出。虽然骑手 B 在短时间里 输出功率较少，但他的功率曲线坡度较缓，这 表明他的耐力水平比较高。在临近终点的全力 冲刺时，骑手 A 占有优势；但随着骑行距离 的增加，骑手 B 就会慢慢占据主动。

Once you've determined average power for each of the above durations (Chapter 5 describes how to do this), your CP training zones can be established. For the average power at each duration, add and subtract 5 percent to establish zones. For example, if your average power for six minutes is 360 watts, then CP6 is 342 to 378 watts (360*0.05 = 18. 360 -18 = 342, 360+18 = 378).

一旦你能够确定不同时间段里的平均输 出功率（第 5 章解释具体如何做），你的关键 功率（CP）训练区域就可以计算出来了。对 每个时间段的平均功率上下浮动 5％就得到了 这个区域。比如，如果你在 6 分钟里的平均输 出功率是 360 瓦，那么 CP6 就是 342 瓦到 378 瓦（360×0.05=18. 360－18＝342，360＋18＝ 378）。

Focusing your training on a given range of CP zones has the potential to produce fitness benefits that can be applied in certain race situations, as shown in Table 4.3.

将你的训练集中在指定的 CP 区域内有可 能改善你的某些身体素质来适应特定类型的比 赛，如表 4.3 所示。

时间段 12 秒

CP 区域 CP0.2

所需身体素质 爆发力

1 分钟

CP1

乳酸盐清除能力

6 分钟

CP6

VO2max 时的速度

12 分钟 30 分钟 60 分钟 90 分钟 180 分钟

CP12 CP30 CP60 CP90 CP180

有氧能力（VO2max） 超出乳酸盐极限水平 保持乳酸盐极限水平 接近乳酸盐极限水平 基础的有氧能力

比赛运用 临近终点的冲刺 冲上短坡 起步 短时加速 短距离爬坡 中等距离爬坡 比赛中的短时高强度的片段 短时加速 长距离持续地出力 短距离比赛时的耐力 中等距离比赛时的耐力 长距离比赛时的耐力 表 4.3

Table 4.3 Critical Power Zone Benefits and Race Applications

关键功率训练区域及其对身体和比赛能 力的作用

Cardiovascular System

心血管系统

In the early 1980s, the introduction of the portable heart rate monitor brought about a profound change in athletes' approaches to training. It is now a commonly used training device, second only to the handlebar computer in popularity.

在二十世纪八十年代，便携式心率表的出现曾 使运动员的训练方式发生了深刻的变化，而现 在心率表是很普通的训练设备，其普及率仅次 于码表。

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From the time heart rate monitors first hit the market until about 1990 they were "gee whiz" toys –fun to play with, but the numbers didn't mean much. Now that nearly everyone has one, athletes are becoming more astute in their use. At criteriums, road races, and time trials around the country you can find most cyclists wearing them to regulate or monitor exertion.

从市场上第一次出现心率表开始直到 20 世纪 90 年代，它一直是所谓的很“炫”的玩 具――好玩，但却没人注意其数据。现在几乎 人手一个，而运动员玩得尤其熟练。在全国各 地的绕圈赛，公路赛和计时赛中，你会发现大 部分车手都戴着它们，用以调整和监测出力程 度。

A heart rate monitor is much like the tachometer in an automobile. Neither one tells how fast you're going, but rather how hard the engine is working. Just as a car can rev up the engine without moving and redline the tachometer, heart rate can zoom while you are running in place.

心率表很类似于汽车上的转速表，它们 不能告诉你速度多少快，但能告诉你引擎的工 作程度。你可以在原地不动让汽车引擎空转甚 至使其转速超过转速表的安全区域；同样，你 也可以让心率表记录你在原地踏步时的心率情 况。

Knowing how hard the heart is working is important information that allows you to make decisions as a workout progresses. Sometimes motivation, or lack of it, gets in the way of rating your perceived exertion during high-quality training sessions.

了解你的心脏工作负担有多少重，是你 在训练过程中面临做决定时的重要依据。有时 候在高质量的训练课中，你的训练动机的强弱 会影响个人感知发挥度的判断。

Be aware that a low heart rate is not always a bad sign. In fact, a low workout heart rate relative to what experience has shown to be more common for you can be a good sign. Improving aerobic fitness typically produces a lower heart rate than when you were less fit. In the same way, a high heart rate is not always a good sign, either.

请注意心率偏低不总是坏事。实际上， 在进行熟悉的日常训练时心率偏低是个好现 象。有氧运动能力提高后，一般都会使你的心 率降低。同样道理，心率偏高也不一定都是好 现象。

For a cyclist, knowing lactate threshold heart rate (LTHR) is as important as knowing frame size. But forget about trying to find maximum heart rate. Not only does this require great motivation –as in a gun to the head –but it's not as good an indicator as LT.

对一个骑手来说，了解自己的乳酸盐极 限心率（LTHR）就象了解自己的车架尺寸一 样重要。但千万不要试探达到自己的最大心 率。这不光需要勇气――就象拿枪指着自己的 头一样――而且最大心率对训练的指导作用也 不如 LTHR。

Heart rate training zones are best if based on LTHR, since the percentage of maximum at which one becomes anaerobic (lactate accumulates) is highly variable. For example, one cyclist may have a LTHR that is 85 percent of his maximum heart rate, while another goes anaerobic at 90 percent of max. If both riders train at 90 percent of max, one is deeply anaerobic and the other is at threshold. They are not experiencing the same workout or getting the same benefits. If, however, both train at 100

心率训练区域最好是基于 LTHR 制定， 因为每个人随着乳酸盐堆积而进入无氧区域时 的心率占最大心率的百分比都相差很大。例 如，某个车手的 LTHR 可能是他的最大心率的 85％，而另一个却是 90％。如果两个人都在 最大心率 90％的区域训练，前者已是深度无 氧而后者却刚刚达到无氧边界。他们训练时的 感觉会完全不同，训练效果也不会一样。但 是，如果让两人都在 100％，或其他相同百分 比的的乳酸盐极限心率下训练，他们的个人感

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percent of LT or any other percentage of LT, they experience the exact same exertion level and reap the same benefits.

觉发挥程度就会完全相同，训练效果也会比较 接近。

Finding LT requires scientific precision, but don't let that scare you away. It's actually a simple procedure. I'll describe how to do it in the next chapter. For this reason I prefer to first determine LTHR and then establish heart rate zones on either side of it.

找出精确的乳酸极限需要科学方式，但 不要被它吓倒，实际上过程很简单。我将在下 一章教你怎么做。所以我想先确定 LTHR 并且 据此制定心率训练区域。

One "easy" way of finding your lactate threshold heart rate is to time trial while wearing a monitor. The distance of the individual time trial (ITT) could be 5k, 10k, 8 miles, 10 miles, or 40k. The test can be done at an established race or as a workout you do alone. The average heart rate from this test will serve as a predictor of your LT. Since you will undoubtedly have higher motivation in a race than when doing this test alone, the results should be interpreted differently. Table 4.4 provides guidelines for determining LT heart rate from an ITT.

找出乳酸盐极限心率的一个“简单”方 式戴着心率表进行个人计时测试。个人计时的 距离可以是 5 公里，10 公里，13 公里，16 公 里，或 40 公里。你可以在比赛时或训练时做 这项测试。记录下测试期间的平均心率，据此 就可估算你的乳酸盐极限心率。因为你在比赛 时的动力肯定比在个人单独测试时要强，所以 对其测试数据的处理也有不同。参考表 4.4 就 可从 ITT 结果得出 LTHR 了。

距离 5 公里 10 公里 13－16 公里 40 公里

比赛 110％LT 107％LT 105％LT 100％LT

训练 104％LT 102％LT 101％LT 97％LT

Table 4.4 Lactate Threshold Heart Rates based on Individual Time Trial

表 4.4

Example: A 10-mile individual time trial is done as a race when the athlete is tested and highly motivated. The average HR is 176. Divide 176 by 1.05=167 for LT (See hold number 167 in table 4.6 for HR training zones.) Table 4.4 may also be used to determine HR to be used in an ITT. For example, a 40k ITT should be ridden at 100 percent of LT.

举例：某人参加 16 公里的个人计时赛并 且比赛很努力。平均心率为 176。176 除以 1.05＝167，即他的乳酸盐极限心率（然后根 据 167 在表 4.6 中查找对应的心率训练区 域）。表 4.4 还可以用来确定在个人计时赛中 应该保持什么样的心率。例如，在 40 公里个 人计时赛中你应该保持在 100％的 LTHR 的心 率骑行。 另一个简单的测试可以自己单独做，也 能比较准确地估计 LTHR：独自骑行 30 分 钟，前 10 分钟结束后按下心率表的圈数按 键，后 20 分钟个人计时的平均心率就是你的 LTHR 的比较合理的估计值。对所有这些测试 来说，你重复测试的次数越多，你的 LTHR 的 估计值就越准。

Another simple test that can be done alone and has proven to provide a fairly accurate estimate of LTHR is to ride a thirty-minute time trial alone. Ten minutes into the time trial click the lap button on your heart rate monitor. The average heart rate for the last twenty minutes of your time trial is a reasonable estimate of LTHR. As with all of these tests, the more frequently you repeat the test, the more accurately you can 10

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estimate LTHR. You may even be able to use your workouts to help confirm what was previously found in tests to be LTHR. Simply pay attention to your heart rate whenever you feel yourself initially becoming anaerobic. This level of intensity will be marked by burning sensations in your legs and the onset of heavy breathing.

你还可以在训练时证实原先通过测试估 算出的 LTHR 是否准确。只要你感觉到自己刚 刚进入无氧状态时，关注一下这时的心率就可 以了。这种强度下通常是感觉到大腿有灼烧 感，并且呼吸开始变得沉重。

Once you've found your LTHR, you can determine your heart rate training zones by using Table 4.5 or Table 4.6.

一旦找到了你的 LTHR，你就可以通过表 4.5 或表 4.6 确定你的心率训练区域。

训练区域 1 2 3 4 5A 5B 5C

RPE <10 10－12 13－14 15－16 17 18－19 20＋

目标 恢复 有氧 快速（TEMPO） 接近阈值 超出阈值 有氧能力 无氧能力

％LTHR 65－81％ 82－88％ 89－93％ 94－100％ 101－102％ 103－105％ 106％＋

Table 4.5 Heart Rate Training Zones based on Lactate Threshold Heart Rate (LTHR)

表 4.5

Since we'll be referring to it frequently, I've numbered each heart rate zone. Zones 1 through 4 are each aerobic zones and zones 5A, 5B, and 5C are each anaerobic.

我为每个心率区域做了编号，因为以后 我们会经常提到它。区域 1－4 都是有氧区 域，而 5A，5B，5C 区都是无氧区域。

Heart rate varies with sport. If you're crosstraining in the winter by running, your lactate threshold heart rate will be different from cycling, as will all of your training zones. Because of this, you should either determine heart rate zones for each sport you crosstrain in or go only by RPE for other sports.

做不同运动时的心率也是不同的。如果 你在冬季进行跑步之类的交叉训练的话，你会 发现跑步的乳酸盐极限心率和骑车时是不同 的。因此，交叉训练时你应该为该项运动确定 其心率区域，或者根据该项运动时的个人感知 发挥来决定强度。

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Table4.6 Heart Rate Training Zones Find your LT heart rate in the “Zone 5a”column (bold number). Read across from left to right for training zones.

表 4.6

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心率训练区域。在 5a 区找到你的乳酸盐 极限心率（黑体字），该行从左到右的 数据就是你的训练区域。

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Race-Fit Systems

适应比赛的身体系统

Coming into top racing form means optimizing the performance of each of the three systems. A cyclist with a great muscular system but poor energy and cardiovascular systems won't last long on the roads. It takes all three systems working together.

进入顶级比赛状态意味着以上三个身体系统的 能力达到最优。一个拥有强健肌肉系统但能量 供应系统和心血管系统却很差的骑手无法在公 路上骑多久。你必须把三个系统整合起来共同 工作。

These systems must go through many changes during the training year for you to race effectively and attain your goals. The following is a partial list of changes that occur as a result of training.

在训练年度里这三个系统都要经历很多 变化来让你更有效率地比赛并达到你的目标。 下面列出的是一部分训练后可能发生变化的清 单：

Energy Production System  Greater utilization of fat and sparing of glycogen  Enhanced conversion of lactate to fuel  Increased stores of glycogen and creatine phosphate  Improved ability to extract oxygen from blood

能量供应系统  能够更多地利用脂肪和节省糖原  提高从乳酸盐转化为能量的能力  增强糖原和肌肉磷酸盐的储备  改善从血液中夺氧的能力

Muscular System  Increased force generation within a muscle fiber  Enhanced recruitment of muscle fibers  More economical movement patterns  Enhanced endurance qualities

肌肉系统  增强单位肌肉纤维产生的力量  调动更多的肌肉纤维参与做功  运动方式更加有效率  增强肌肉的耐力素质

Cardiovascular System  More blood pumped per heartbeat  Greater capillarization of muscle fibers  Increased blood volume  Enhanced oxygen transportation to the muscles

心血管系统  每次心跳泵出更多血液  肌肉纤维上有更多的毛细血管  总血量增加  改善氧输送到肌肉的能力

DON'T BE A SLAVE TO YOUR HEART RATE MONITOR

不要成为心率表的奴隶

Ten years ago hardly anyone had a heart rate monitor.

Now almost everyone has one. Generally, I'm glad to see that trend, but there's a downside. It seems that we're becoming overly concerned with heart rate. Let me explain.

十年前几乎没人听说过心率表，而现在却几乎人手 一个。总体来说，我为这样的变化趋势而高兴，但 也有一个担心，那就是我们变得太关注心率了。让 我来解释一下。 在心率表出现之前，当运动员开始高强度训练

Before heart rate monitors, when an athlete started a hard workout such as intervals, he or she

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continually gauged how the session was going and may have decided to cut it short or to extend it. The usual basis for this pre-heart rate monitor decision was perceived exertion (PE). PE is based on a subjective reaction to breathing, lactate accumulation, fatigue, and other less-defined sensations during exercise.

From this somewhat vague data the athlete would make decisions. What was good about this system was that it forced athletes to stay in tune with what their bodies were feeling. The downside was that it took experience to develop the skills to know what the sensations meant.

比如做间歇练习时，他或她需要不断地调整训练过 程的进行，并且可能将训练缩短或延长。在前心率 表时期，他们做决定的依据就是个人感知发挥 （PE）。PE 是身体基于训练时的呼吸，乳酸盐堆 积，疲劳，以及其他无法描述的感觉所做出的主观 反应，根据这些有点模糊的数据运动员就可以做出 判断。这种训练系统的好处是它迫使运动员倾听身 体的语言并与之保持一致。不足之处在于掌握和了 解身体的语言需要相当的经验和技巧。

But now, with heart rate monitors, many athletes largely ignore their PE and focus solely on what their heart rates are. While it's effective to know your heart rate when training, it is not the only metric that should be monitored, in fact, doing so can really mess you up.

Why is that so? Well, for one thing, heart rate is not giving you a complete picture of the body's workload, nor is it necessarily even giving you an accurate picture, since many factors –such as heat, diet, and stress, to name just a few –affect it.

但是现在，因为有了心率表，许多运动员都不 再关心他们的 PE，而是完全依靠心率了。虽然训 练时你的心率一目了然，但却无法告诉你其他一些 需要被监测的参数。实际上，这么做会让你陷入困 境。为什么这么说？首先，心率不能让你全面了解 身体的负荷，它甚至不一定能告诉你正确的信息， 因为许多因素――随便列举一些，比如气温，饮 食，心理压力――都会影响心率。

Heart rate by itself does not tell you how well you’re performing in a workout or a race, and yet many athletes try to draw conclusions from one number. For example, something I hear all the time is, "I couldn't get my heart rate up so I stopped the workout" Is a low heart rate bad? It could be, but then again, it might be good. One of the physiological side effects of improving aerobic fitness is an increased heart stroke volume –more blood is pumped per beat.

That means a reduced heart rate for any submaximal level of exertion. So a low heart rate in a workout or race may be telling you that fitness is high and to keep going –not that you should stop.

心率本身不能告诉你在训练和比赛中的表现如 何，但许多运动员却试图靠这个数字得出结论。比 如，我总是听到这样的话：“我无法让自己的心率 上去，所以就停止训练了”。心率低是坏事吗？也 许是，但我们说过也许会是好事。有氧能力提高的 一个标志性生理变化就是每博输出量的增加――心 脏每次跳动都泵出更多血液。这就意味着亚极量的 发挥水平下心率的降低。所以比赛或训练时心率偏 低也许是说明你的身体素质提高了，应该继续下 去――而不是停止。

In the same way, a high heart rate is not necessarily good, as most athletes typically conclude.

"It was easy to get my heart rate up today" translates into "I'm in good shape." That's, again, not necessarily true. We could take a sedentary person off the street, put him on a bike, and force him to ride fast. Guess what? His heart rate would rise very easily. We might even be able to achieve a maximal pulse with very little power output. If his heart rate achieved the same max as that of a fit rider it would really tell us nothing about either one of them. You see, there is no difference between the maximal heart rate of a very fit athlete and that of an obese couch potato. The less fit you are, the easier it is to get heart rate up to max.

同样道理，高心率也不一定是好事，虽然大部 分运动员都这么认为。“今天我的心率很容易就上 去了”被解读成“我今天状态很好”。我再说一遍 这不一定正确。我们可以从街上拉一个缺少运动的 人，把他按到自行车上，然后强迫他玩命得骑快。 猜猜结果怎样？他的心率很容易地就上去了，甚至 可以达到他的最大心率，但输出功率却很小。从心 率图上我们得不出任何结论，因为他也达到了和训 练有素的运动员一样的最高心率。你看，一个训练 有素的运动员和一个肥胖的懒散家伙的最大心率完 全一样，你的身体素质越差，心率上升就会越容 易。

When testing athletes I have found that when they are in very good race shape their maximal heart rates

对运动员做测试时，我发现一种情况：当他们 处于很好的比赛状态时，他们的最大心率会下降。

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appear to drop. I don't know exactly why that is. It may have something to do with their aerobic system adapting so well to endurance training that the muscular system is incapable of driving it any higher.

我不清楚为什么，也许是因为他们的有氧系统更好 地适应了耐力训练，以至于肌肉系统无法驱使它达 到更高的心率。

Another misuse of the heart rate monitor number is drawing conclusions about one's state of well-being.

"My resting heart rate is high (or low) so I must be overtrained", is another common complaint I hear –It is not possible, however, to look at resting or exercising heart rates and draw such a conclusion. If it was, sports scientists would have stopped looking long ago for a way to gauge overtraining –something they have not been able to find.

另一个关于心率监视数据的误解就是靠它来确 定一个人的身体状况。“我的静止心率偏高（或偏 低）了，所以我一定是训练过度了”是另一个我常 常听到的抱怨――但是，光靠静止或运动时的心率 是无法得出这样的结论的。否则的话，运动科学家 就不用忙着寻找度量过度训练的方法了――他们已 经找了好久了，但仍然没有找到。

Heart rate by itself tells you nothing about performance or well-being. It must be compared with something else to have meaning. For example, when it comes to cycling performance, comparing heart rate with power (for example, on a CompuTrainer or with a Power-Tap or SRM) is an excellent way to determine gains in fitness. If heart rate is low and power is normal to high, when compared with previous performances, then fitness is high. If heart rate is high and power is high then the athlete is probably still building fitness. This is a good way to gauge when the Base period should come to an end.

心率本身无法告诉你的表现如何或身体状况。 它必须和其他数据结合对比才有意义。比如对骑行 表现来说，把心率和功率做对比（例如，使用 CompuTrainer，PowerTap 或 SRM）就是一个非常 好确定身体素质是否提高的方法。如果与上次测试 相比，输出功率不变或提高而心率降低了，说明身 体素质提高了；如果心率和输出功率都提高了，则 说明运动员的能力可能还在培养阶段。这个方法也 可用来确定基础期训练是否可以结束了。

If heart rate is low and power is also low then the athlete may be experiencing fatigue, lifestyle stress, or even overtraining. There are other possibilities in this combination, so all we know is that something is not right.

如果心率和功率都降低了，则说明运动员可能 是疲劳，生活压力太大，甚至是训练过度了。二者 的组合还会有其他的可能性，现在你们应该了解某 些观念的错误之处了吧。

Metrics other than power could also be used in conjunction with heart rate to help draw conclusions about the athlete's status. For example, what would low heart rate and high PE be telling you? This is saying that fitness and well-being are probably good.

What would you say about high heart rate and low PE? Common sense would suggest that something isn't right. Think your way through the various possibilities.

除了功率以外，还有其他一些数据可以和心率 相结合来帮助确定运动员的状态。例如，心率较低 而 PE 较高说明了什么？这说明你的身体素质和健 康状况很好；那么心率较高但 PE 较低说明了什 么？一般来说这不是什么好事情。根据你的个人情 况分析一下各种可能性吧。

The main point here is that heart rate alone tells you only one thing –you are still alive. Drawing conclusions only from what your monitor says on a given day is folly. Use the information that this miraculous training tool gives you, but don't rely on it alone.

总而言之，心率本身只能告诉你一个事实―― 你还活着。单单依靠心率表数据得出结论是愚蠢 的。你应该利用这个神奇的训练工具提供的数据， 但不要完全依靠它指导训练。

Sidebar 4.1

工具栏 4.1

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Multisystem Training

多系统训练

RPE, heart rate, and power each offer unique benefits for the serious cyclist when it comes to monitoring intensity of a workout or race. RPE provides a subjective yet comprehensive view of what you are encountering when on the bike.

Heart rate offers a window into the cardiovascular system and thus a glimpse of the workload the body is experiencing. A powermeter reports what the body is accomplishing. Power is a measure of performance rather than an indicator of the physiological stress experienced. Each is valuable in the training process.

个人感知发挥（RPE），心率以及功率，每种 讯息都能帮助认真的车手在训练和比赛时测量 强度。RPE 提供主观但是全面的骑车时的整体 感觉；心率提供心血管系统的工作状态，并且 根据经验可以估计身体的运动负荷；功率计记 录了身体的输出功率，这更多地反映了运动能 力，而不是身体感受到的生理压力。对于训练 来说，这些信息都很有价值。

Using all three is like seeing a picture in three dimensions instead of only one or two – training makes more sense. Whether or not a number is assigned, RPE should be an integral method of monitoring intensity in all workouts.

This will pay dividends in races where closely observing heart rate and power is not possible.

RPE is the "stake in the ground" –the supreme reference for all intensity monitoring. You must become good at using it. Heart rate is best used for steady-state training, particularly that done below the lactate threshold. It is especially effective during long, aerobic rides and for recovery workouts. Focus on power for intervals, hill training, sprint-power training, and all anaerobic workouts. I've seen significant improvement in race performance when riders have begun training with power. This is unquestionably the future of bicycle training.

Mastering and appropriately applying each of these intensity monitoring systems has the potential to dramatically improve your training and, therefore, your racing.

综合运用这三种信息就象是从三维而不 是一维或两维的角度看一副立体画――训练也 会变得更有意思。不管你是否用数字表达， RPE 应该是所有训练中综合测量强度的方 法 。在无法严密监视心率和功率的比赛中你 应该多运用这种方法，RPE 是你“压箱底”的 本事――是所有强度监测方式的最高手段，所 以你必须学会熟练运用。心率监测最好在稳定 状态的训练，特别是在乳酸盐极限阈值之下的 训练中使用。对于长距离有氧骑行或恢复性训 练来说心率表特别有用。在间歇训练，爬山或 冲刺，以及所有无氧训练时重点监视功率。我 发现骑手们用功率表进行训练后比赛成绩会有 显著提高。毫无疑问这会是自行车训练的发展 方向。掌握并适当地运用上述每种测量强度的 方法很有可能极大地改善你的训练，以及比 赛。

Measuring Workload

测量训练量

Now that you have three systems for monitoring intensity, it's possible to quantify workload.

Recall from the previous chapter that workload is the combination of frequency, duration, and intensity of training. Knowing workload allows you to keep track of and compare weekly training

现在你已经有三种测量强度的系统了，可以开 始计算训练量。回想一下前面一章所说的，训 练量是频度，持续时间和训练强度的综合。了 解了这个概念，你就能够跟踪和比较每周的训 练对身体施加的负荷，这对于避免过度训练是 很有用处的。如果你了解什么样的训练能够给

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stress loads placed on the body. Such information is valuable for avoiding overtraining. It also helps in planning daily workouts if you know how much stress training is likely to produce. In turn, this allows you to determine how much and when recovery is needed. It also makes periodization of training more effective (see Chapter 7 for details on periodization).

身体施加什么样的压力，你就可以为每天的训 练量定计划了。反过来，这些信息也能帮你确 定何时需要休息以及如何恢复。这也使周期性 训练更加地有效率（第 7 章详细介绍周期性训 练）。

The following are three workload-measuring 下面介绍 3 种测量训练量的方法，分别 methods, one based on each RPE, heart rate, and 基于 RPE，心率和功率。 power.

RPE At the end of a training session, assign an average workout RPE using the 6 to 20 scale. Then multiply this RPE value by the number of minutes in the session. For example, if a 60-minute session including intervals had an average RPE of 14, the workload for this day is 840 (60*14=840).

RPE 每次训练结束以后，使用 6－20 的强度级别概 括本次训练的平均个人发挥感知度，然后用这 个数字乘以训练的分钟数。比如，60 分钟的 间歇训练，平均 RPE 为 14，则今天的训练量 就是 840（60×14＝840）。

Heart Rate Using a heart rate monitor with a time-by-zone function, it's possible to know how many minutes were spent in at least three zones (with a threezone monitor, all five zones may be observed by switching zones during the ride). By multiplying each of the zone's numeric identifiers (Zone 3, for example) by the number of minutes spent in each zone and then adding them up, workload for a week or any other period of time may be determined.

心率 使用带时间和心率分区功能的心率表，至少有 3 个心率区间（这样通过骑行时切换不同区间 就可以监测 5 个心率区间）并能记录每个区间 的训练时间。用每个区间的标识数字（比如区 域 3）乘以该区间的训练分钟数然后加总，就 可得到每天，每周或者任何时间段内的训练 量。

For example, if you completed a 60-minute ride that included 20 minutes in Zone 1, 25 minutes in Zone 2, and 15 minutes in Zone 3, the cumulative workload is 115. Here's how that number was determined:

例如，你骑行了 60 分钟，其中 20 分钟 在区域 1，25 分钟在区域 2，15 分钟在区域 3，那么累积训练量就是 115。计算方法请参 考下面的公式：

20 × 1 ＝ 20 25 ×2 ＝ 50 15 × 3 ＝ 45 总和 115 Power The Tune Power-Tap offers a quick way of monitoring workload –session kilojoules, recalled as "E" (for energy) and displayed in units called kilojoules (kJ) on the Power-Tap. This is a measure of energy expended. One kilocalorie 17

功率 Tune PowerTap 提供了一种测量训练量的快速 方法――训练能量，简称“E”，在 PowerTap 上以千焦（kJ）为单位，这是测量能量消耗的 方式，1 千卡＝4.184 千焦。训练中消耗的能

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(kcal or calorie) is equal to 4.184 kJ. Energy used in training is a nearly perfect way of expressing workload.

量几乎是表示训练量的最完美方式。

Cumulative Workload

累积训练量

Whichever method you use, record your daily workload in a training log. By totaling the daily workloads, a cumulative workload for the week is determined. This number serves as an indicator of how difficult the week was. By comparing it with past weeks, you can quickly see what is happening to the stress load. In general, the cumulative workload should increase as the year progresses from the start of training season in early winter until the spring races. This should not be a straight-line progression, however. It instead follows a wave-like pattern that allows the body to gradually adapt and grow stronger. Figure 4.2 shows how the cumulative weekly workload advances through one portion of the training year.

不管你采用什么方法计算，你都要把每天的训 练量记录在训练日志中。将每日训练量加总 后，就能得到一周的累积训练量，这个数字能 够反映这周的艰难程度。与前面几周的训练量 相比较，你会很容易看出训练负荷的变化。一 般来说，从初冬开始训练季直到次年春天开始 比赛，训练量应该是慢慢增长的，但不是直线 式的增长，而是波浪形的增长方式，这样就能 够让身体逐渐适应并变得更强壮。图 4.2 显示 了在某段训练年度中每周累积训练量是如何增 长的。

Figure 4.2 Example of weekly cumulative workload progression

图 4.2

Unfortunately, there is no rule of thumb for determining what a given athlete's workload should be. It varies considerably with the individual, so experience is the best teacher. By comparing your weekly cumulative workloads with your training and racing performances, it's possible to plan optimal training patterns while avoiding overtraining. But always bear in mind that optimal workload is a moving target that is dependent on accumulated fitness, time of the training year, health, psychological stress and other variables. Cumulative workload history provides a better starting point for determining how you should train today and in the future than

不幸的是，没有什么简单方法能够确定 运动员的训练量应该是多少，不同个体差别很 大，所以经验才是最好的老师。通过对比每周 累积训练量和你在训练与比赛时的表现，你有 可能计划出最优的训练量并避免过度训练。但 永远要记住最优的训练量不是固定的，而是随 着身体素质的提高，训练年头，健康状况，心 理压力以及其他变数而变化的。你可以参考过 去的累积训练量的历史记录，并以此作为今天 和将来训练的起点，这比光靠猜测来确定训练 量效果要好些。

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每周累积训练量的增长方式示例

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does merely guessing.

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Chapter 5

第5章

TESTING

测试

如果没有腿你就没法跑，不管你的愿望如何强 烈。 ――LANCE ARMSTRONG

Motivation can’t take you very far if you don’t have the legs.

-- LANCE ARMSTRONG

What are my strengths as a cyclist? What aspects of performance should I focus on in training? Am I making progress toward my long-term goals? How can I improve my race results?

作为车手来说，我的强项是什么？在训练中 我应该注重哪方面能力的培养？我是否在朝 着我的长期目标前进？怎样才能提高比赛成 绩？

These are questions the serious bicycle racer must ask several times every year. For the novice cyclist, these questions are difficult to answer since there is so much self-discovery to come. Even for an experienced rider, the answers are not always easy. The problem is that athletes often "can't see the forest for the trees." Subjective self-evaluation is always difficult. Someone else's studied opinion – often a coach or a concerned teammate –is usually necessary to get at the answers to such questions. Because the purpose of this book is to make you your own coach, I'm going to show you how to determine what you need to emphasize in training and race preparation.

对于一个认真的赛车手来说，这些问题 每年都会自问好几次。而对于一个新手来 说，他们很难回答这些问题，因为这需要非 常了解自己。即使对于经验丰富的车手来 说，要回答这些问题也不容易。原因在于运 动员们常常“只见树木，不见森林”。主观 性的自我评估往往是很难的，而其他人的研 究判断――常常来自教练或关心你的队 友――往往是回答这些问题所必须的。因为 这本书的目的就是为了让你成为你自己的教 练，所以我要教你在训练和准备比赛时如何 确定训练的重点。

You may not like what you discover about yourself. Several years ago, a master rider asked me to coach him. He described how when it came to climbs he was unable to hang on with the peloton and was off the back early in most races. Although unhappy with the situation he wasn’t completely dejected. He has given it a lot of thought and decided that the problem was a lack of power. So over the course of the winter he took a plyometrics class with a trainer who worked with professional power athletes such as football players.

你也许不会喜欢了解自我的结果。几年 以前，有个中老年车手想请我指导他。他说 在很多比赛中，一到爬坡的时候他就跟不住 大部队从而早早地就落在了最后。虽然他对 自己很不满意但还没有完全失去希望。他思 前想后了很久并最终确定问题在于输出功率 太低。所以在冬季的训练中，他参加了一门 弹振式（plyometrics）力量训练课，而教练 和他的工作人员都是诸如足球运动员之类的 专业力量选手。

My new charge had attended workouts four times a week that winter and had been so committed to improving that he ended up with stress fractures in both feet. What he wanted to know was how could I help him improve his power.

那年冬天我的这位新委托人每周参加四 次训练，他想进步的决心如此之大以至于最 终导致双脚疲劳性骨折。所以他想知道我能 否帮助他改善输出功率。

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The first thing I had him do was test power on his CompuTrainer. What we discovered was that he had tremendous power, despite inactivity due to the stress fractures. He easily ranked in the top 5 percent for maximum power generation of all the masters I had ever coached. We also found, however, that he couldn't sustain the power output for even a few seconds and that his anaerobic endurance was poor. Once he crossed the redline and became anaerobic on a short climb or a long, intense effort he quickly fatigued. Maximum power generation wasn't holding him back at all. I subsequently set up a program for him that would improve his anaerobic endurance and lactate tolerance. He went on to have a much-improved race season.

我让他做的第一件事就是在他的电脑训 练台上测试输出功率。我们发现他的输出功 率极高，虽然他因为疲劳性骨折静养了很 久。在我所指导过的所有中老年车手中，他 可以轻松地进入最大输出功率排名的前 5％。但是，我们发现他无法保持这样的高 功率的输出，哪怕几秒钟都不行，而且他的 无氧耐力非常差。在爬短坡或高强度长距离 骑行时，一旦超越阈值进入无氧状态他就会 很快地疲劳。所以最大输出功率根本不是他 的弱项。因此我为他制定了一个计划来改善 他的无氧耐力以及乳酸盐耐受力，他照做以 后在来年的赛季中果然大有提高。

You also may have reached a conclusion about your strengths and weaknesses that is not true. By pursuing the wrong course of training, you're expending both time and energy and may still end up with very little to show for your trouble. It is not unusual at all for riders to concentrate on the wrong abilities in training.

What is most common among cyclists is to focus primarily on strengths. Good climbers, for example, prefer to spend their training time climbing rather than working on time trialing that may be the cause of lackluster results in Apriority stage races.

你有可能对你自身的强项和弱项做出不 正确的结论。进行这种被误导的训练课程是 对你的时间和精力的双重浪费，而且最终你 的问题依旧或者收效甚微。训练中车手们把 精力集中在错误的能力培养上的情况一点都 不少见，比如车手们最常见的情况就是把精 力集中在他们的强项能力的训练上。好的爬 坡型骑手喜欢把训练时间放在爬山上，而不 是进行个人计时训练，而这么做的后果也许 就是在 A 级的多站式比赛中光芒黯淡的总 成绩。

I call these race-specific weaknesses "limiters." Knowing what limits your race performance is like finding the weak link in a chain. Once you strengthen this "link" your results immediately improve. But if all you work on is your strengths and the weak link remains weak, race performance stays much the same from year to year.

我把这些和比赛相关的弱项叫做“限制 因素”。了解限制你的比赛成绩的因素就象 找出一个链条的最薄弱一环一样。一旦你加 强了这“一环”，你的成绩就会马上进步。 但是如果你只是培养你的强项而不管这些弱 项的话，你的比赛成绩将年复一年地保持原 状。

Of course, your limiters may never become strengths, but you must always be trying. The trick is to improve the limiters without letting the strengths deteriorate. That's what I want to teach you to do in the planning chapters of this book. For now, let's discover what your strengths and limiters are.

当然，你的限制因素也许永远不可能成 为你的强项，但你必须不断尝试，而且在改 善限制因素时还要保持强项能力不会衰退。 这就是在本书中有关训练计划的章节里我想 要教给你们的。不过现在让我们先找出你的 强项和限制因素是什么。

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There are two general categories of assessment that should be done each year to see where your training needs to be focused during the Base and Build periods. Performance assessment is done on the bike and selfassessment is done with paper and pencil.

There are three times during the season when it is quite beneficial to conduct an assessment:

每年你需要做两大类的评估，从而决定 在基础期和发展期需要把训练重点放在什么 地方。能力评估靠骑行完成，而自我评估靠 纸笔进行。每年中有三次时机很适合做这些 评估：

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

Near the end of the last Race period of the season, complete a performance assessment to establish a high-fitness baseline.

At the start of the Base period, do both performance and self-assessment to determine what is needed for training in the coming months.

At the end of the Base period, repeat the performance assessment to measure progress before starting the Build period.

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

 I will cover these training periods in detail in Chapter 7.

在整个赛季最后一个比赛期临近结束 时，进行一次能力评估，从而建立一个 高水准身体素质的基线。 在基础期开始时，进行能力评估和自我 评估，从而确定在接下来几个月里的训 练重点。 在基础期结束时，再进行一次能力评估 看看是否有进步，然后再开始发展期。

在第 7 章我会详细讲解训练周期。

By the end of this chapter, you'll score yourself in several performance-related areas.

From this data you will be able to compare your capabilities to the specific demands of cycling and customize a training program specific to your needs.

在本章末尾，你要在几个与能力相关的 类别上为自己打分。根据这些打分数据你就 可以将你的能力和特定比赛所需要的能力相 比较，并制定出满足你的需要的训练计划。

Some athletes are not keen on testing and prefer to make decisions intuitively based on what they have discovered in races. That may work for some, but for most it often results in guessing and jumping to inaccurate conclusions based more on emotion than fact. By completing all of the assessments included here, you'll be on the road to training more effectively than you’ve ever done before.

Imagine what that could mean for your next race season.

有些运动员对测试并不热心，而是更喜 欢在比赛中根据当时的情况做出直觉的判 断。有些时候这么做是有效的，但大多数时 候凭猜测会做出不准确的结论，因为你会被 情绪所左右而不是根据事实。通过完成本章 所包含的测试内容，你就会走上一条比你以 往所做的更有效果的训练之路。想想看，这 对于你的下个比赛季来说意味着什么。

Performance Assessment

能力评估 评估你的生理进步有好几种测试方式。你最 好是用前后对照的方式运用这些测试。为你 所采用的每种测试方式建立一个基线，然后

There are several tests that can be done to gauge your physiological improvement. It is best to use them comparatively. Establish a baseline in each of the tests that you decide to 3

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use and then retest at intervals throughout the year to see how your physical ability is changing. It is not necessary that you repeat all of the tests throughout the season. Focus on the ones that seem to best reflect what your limiters are. This may come down to one test of all of those described here. By regularly gauging your progress with it you can ensure that the training program is on track –or that it isn't.

在一年中定期地重做这些测试，看看你的生 理能力是否有变化。你也许不需要在赛季中 重复所有这些测试，而是把重点放在那些最 能反映你的限制因素的测试上，也许只是对 应于本书所介绍的某一种测试方式。定期地 通过测试检查你的进步情况能够让你确信训 练是在正确的轨道上进行的――而不是相 反。

When testing it is important that you eliminate as many variables from one test to the next as is possible. For example, the warmup procedure needs to be the same. Some other elements that may affect the test include diet, hydration, level of fatigue, equipment, bike setup, tire pressure, and time of day.

当你做测试时有一点很重要：那就是要 尽可能地消灭那些在前后两次测试时可能变 化的外界因素。例如，热身过程需要完全一 样，另外还有其他一些有可能影响测试的因 素，比如饮食，补水，疲劳程度，个人装 备，单车装备，胎压，以及测试时间。

If at any time during a test you feel lightheaded or nauseous, stop immediately.

You are not attempting to achieve a maximum heart rate on any of the tests described here, but it is necessary to attain a very high level of exertion.

如果在测试期间你感觉头重脚轻或恶心 的话，必须马上停止测试。进行本章介绍的 所有测试时都不需要达到你的最大心率，但 是需要达到非常高水平的出力程度。

下面将分类介绍这些测试方法。

Here are the tests broken down by category.

Sprint Power Test

冲刺功率测试

Tests done on the bike are usually the best indicators of racing performance. With a powermeter, a CompuTrainer, or in a laboratory, measure your maximum power and average sustained power. The accompanying CompuTrainer Sprint Power Test describes how this is done with a CompuTrainer. With a powermeter, perform the test on the road in the same way. The course should be about 0.2 miles (352 yards or 322 meters) and either flat or slightly uphill. Mark the start and finish points so you can find them in the future for retests.

在单车上所做的测试往往是比赛能力的最好 的指示器。使用功率监视器，电脑训练台或 者实验室设备就能够测量你的最大功率以及 平均持续输出功率。带有冲刺功率测试功能 的电脑训练台会告诉你如何按步骤做此项测 试；你也可以用功率监视器在骑行时做同样 的测试，测试距离大约 322 米（0.2 英里或 352 码），路况为平路或很小的上坡。记下 开始和结束的地点，这样你就可以在将来做 同样的重复测试了。

SPRINT POWER TEST ON COMPUTRAINER

电脑训练台上的冲刺功率测试

CompuTrainer Set-up You will need one or two assistants to record

电脑训练台设置 你需要一到两个助手来帮忙做记录，以及在必要

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information and possibly to spot for safety (there is a risk of the bike tipping over with a maximal effort). Set up and calibrate the equipment as described in the user's manual. Warm up for about ten minutes and calibrate the equipment. Select a course that is 0.2 miles long.

时确保安全（全力冲刺时单车可能会翻倒）。根 据用户说明书的描述设置好电脑。热身大约 10 分钟，调整电脑并选择 0.2 英里长（322 米）的 训练课程。

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Test Following your warm up, take two or three increasingly powerful practice starts of 8-12 seconds each to determine the best gear to start the test in. The start is with the rear wheel stopped. If rear wheel slips, tighten and recalibrate.

During the test you may stand or sit and shift gears at any time. If you are a large or powerful rider, you'll want a spotter on either side of the bike to prevent tipping. You may also bolt your CompuTrainer to a sheet of plywood to prevent tipping.

When ready to begin the test, stop your rear wheel and have an assistant press the button on the handlebar control unit to begin the test.

Sprint the 0.2-mile course as fast as you can. It will probably take 25-40 seconds.

At the completion of the test, record maximum watts and average watts.

Recover by spinning in a light gear and resistance for several minutes.

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测试 在你热身之后，做两到三次力量逐渐增强的 练习，每次 8－12 秒，从而确定最适合你的 齿轮比。开始测试前，让后轮停止。如果后 轮阻力太小，就把它调整地更紧一些。 在测试期间你可以站着或坐着骑，或任意调 整齿轮比。如果你是个大块头或力量很大的 车手，你最好在车子两边安排保护人以免翻 倒。你也可以把训练台固定在一块大夹板上 以避免车子翻倒。 一切就绪以后，把后轮停下来，并让助手帮 你按下横把上的控制按钮开始测试。 使出你最大的力量冲刺 322 米，大约会用时 25－40 秒。 测试结束后，记录最大输出功率（瓦）以及 平均输出功率（瓦）。 换轻松的齿轮比和阻力，恢复性骑行几分 钟。

Sidebar 5.1

工具栏 5.1

If you can conduct the test in a lab, the applicable protocol will probably be something called a "Wingate Power Test." The technician should be able to explain what the results mean. The technician will probably not be able to relate the information to other cyclists, however.

如果你是在实验室里做的测试，那么你 所使用的有可能是“Wingate 功率测试”之 类的方法。那里的工作人员会给你解释测试 结果的含义，而且他们应该不会向其他的运 动员透露这些测试结果。

Once you've completed the power test, use Table 5.1 to help you decide what the results mean.

完成功率测试之后，对照表 5.1 看看你 这两项能得几分。

Don't be disheartened if your maximum is lower than expected. You need to realize that this is a weakness and if it is also a limiter (it prevents you from attaining better results in Apriority races) you must work on your ability to quickly generate force against the pedals if you're going to improve. A low average power is a warning to improve lactate tolerance. I will discuss how to improve both force and lactate

如果你的最大功率比预想的低，也不必 灰心丧气，你需要了解自己的弱点。如果这 也是你的限制因素（妨碍你在 A 级赛事中 取得更好的成绩）的话，你就必须想办法改 善这种快速地大力踩踏板的能力了。平均输 出功率偏低往往意味着乳酸忍耐力需要提 高。我在下面几章会讨论如何改善力量和乳 酸忍耐力。如果这两项你的得分都是 4 分或

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tolerance in later chapters. If you score four or five for both, the quick application of force and lactate tolerance are among your strength areas.

You're probably a very good sprinter in this case, and we'll need to keep looking for your weakness.

5 分，这说明快速释放力量和乳酸忍耐力是 你的强项。你也许是个非常好的冲刺手，所 以我们需要继续下面的测试来找出你的弱项 所在。

等级

分数

优秀 良好 一般 不太好 很差

5 4 3 2 1

Table5.1

资深男运动员 最大 平均 1,100+ 750+ 950-1,099 665-749 800-949 560-664 650-799 455-559 <650 <455 表 5.1

Power Ranges of Cyclists (watts)

资深女运动员 最大 平均 1,000+ 675+ 850-999 600-674 720-849 500-599 585-719 410-499 <585 <410

骑手的输出功率范围（瓦特）

Average power output will vary more throughout the year than will maximum power.

While testing in the winter, for example, you may find average power relatively lower than in the summer when race fitness is high. That's because you quickly lose the ability to tolerate lactate (winter) when the body is no longer experiencing it.

与最大功率相比，平均输出功率在一年 中的起伏很大。比如，在冬天做测试时，你 的平均功率也许会比夏天你的比赛能力最强 的时候低。这是因为在冬天你缺少比赛体 验，所以就会很快失去忍耐乳酸的能力。

Graded Exercise Test

递增出力测试

The graded exercise test can be done with a CompuTrainer or powermeter. Most laboratory testing facilities at hospitals, clinics, and universities also conduct a very sophisticated ergometer stress test that measures aerobic capacity and also determines lactate threshold.

Some may even sample blood to determine lactate profiles as described in Chapter 4.

Expect to pay dearly for a lab test.

你可以在电脑训练台或功率监视器上做递增 出力测试。在医院，诊所和大学里的大多数 实验室测试设备上也可以进行一种非常复杂 的压力测试，它使用测功计来测量有氧能力 并确定乳酸盐极限阈值，有些甚至需要采集 血样来确定乳酸盐水平，就象第 4 章中所描 述的那样。实验室测试的花销很大。

One of the measures to be gleaned from the graded exercise test is your lactate threshold heart rate and power. In the scientific world, there are different definitions for the point at which lactate threshold is reached. I've found that labs frequently use the more conservative of these definitions. That conservative approach yields a low threshold heart rate and power level for a racer. If you're a master, the lab technicians may also be reluctant to allow you to continue the test until

通过递增出力测试能够得到的一个重要 指标就是在你达到乳酸盐极限阈值时的心率 和输出功率。在科学界，对于如何定义乳酸 盐极限阈值仍然存在争议，而且我发现实验 室中使用的往往是其中较保守的定义。依据 这种保守测试得出的选手的乳酸盐极限心率 和功率都会稍低一些。如果你是个中老年骑 手，实验室的工作人员也许会很不情愿让你 在疲劳程度越来越重的情况下继续测试，可 能会过早地关闭机器停止测试――他们担心

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fatigue sets in, choosing instead to stop the test prematurely. They don't want you to die in their labs. Be sure to work out these issues before scheduling a lab test.

你会猝死在实验室里。所以在你安排一次实 验室测试之前，一定要先把这些问题搞搞定 再说。

If you're new to racing or have coronary risk factors such as a history of heart disease in your family, high cholesterol, high blood pressure, a heart murmur or dizziness after exercise, then you should only conduct this test in a laboratory under the close supervision of a physician.

如果你只是个新手，或者是有心脏方面 的潜在问题，比如有家族性心脏病史，高胆 固醇，高血压，心脏杂音或运动后眩晕之类 的问题的话，那么你只能在实验室里进行这 种测试，并且需要有医生在旁边紧密看护。

It is possible to conduct the graded exercise test using an indoor trainer or stationary bike. To use a trainer, you will need a handlebar computer sensor for the rear wheel.

Power outputs will not be known, but you can measure speed instead. Accurate and reliable stationary bikes are hard to find for such precise measurement. Look for one that digitally displays power or speed. Do not use a health club bike that shows speed or power with a needle or sliding gauge. These are far too inaccurate.

在室内训练台或固定自行车上也可以进 行这种递增出力测试。使用训练台时，你需 要在横把上装一个感应后轮速度的码表。这 种情况下你无法知道输出功率，但你可以用 测量速度来代替。要想找到适合这种精密测 试的准确可靠的固定自行车很困难。必须挑 那种以数字方式显示功率和速度的机器，而 不是健身房里常见的那种以指针或游标显示 功率和速度的机器，因为那种机器太不准确 了。

GRADE EXERCISE TEST ON COMPUTRAINER

在电脑训练台上做递增出力测试

CompuTrainer Set-up You will need an assistant to record information.

Set up and calibrate the equipment as described in the user's manual. Warm up for about ten minutes and calibrate the equipment. Select a flat course that is 8-10 miles (12-16 kilometers) long. You won't use all of it.

电脑训练台设置 你需要一个助手帮忙做记录。根据用户说明书的 描述设置校准好设备。热身大约 10 分钟，调整 电脑并选择 12－16 公里长的平路训练课程，但 你不需要骑完全程。

1.

2.

测试 在整个测试期间，你需要保持预定的输出功 率水平（上下幅度不超过 10 瓦）。从 100 瓦开始，每分钟增加 20 瓦，直到你无法继 续坚持增加功率为止。在测试期间要保持坐 姿踩踏，并可以自由调整齿轮。 2. 每次保持功率 1 分钟之后，告诉你的助手当 前的发挥度水平。你可以参考下面的表格， 把它摆在你能看得见的地方。

Test Throughout the test, you will hold a predetermined power level (plus or minus 10 watts). Start at 100 watts and increase by 20 watts every minute until you can no longer continue. Stay seated throughout the test. Shift gears at any time.

At the end of each minute, tell your assistant how great your exertion is using the guide on the following page (place this where it can be seen):

1.

6

14

7 8 9

非常非常轻松 15 16 17 非常轻松

7

辛苦 非常辛苦

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3.

4.

5.

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自行车训练圣经（第三版） 第 5 章 测试

10 11 还算轻松 12 13 有点辛苦 Your assistant will record your exertion rating and your heart rate at the end of the minute and instruct you to increase power to the next level.

The assistant will also listen closely to your breathing to detect when it becomes noticeably labored for the first time in the test. This point is defined as the VT or ventilatory threshold.

Continue until you can no longer hold the power level for at least fifteen seconds.

The data collected should took something like this: 功率 100 120 140 160 150 200 220 240 260

18 19 20

非常非常辛苦

你的助手会记录你的发挥度，以及每分钟结 束时的心率，并提醒你增加功率到下一个级 别。 4. 助手还需要密切观察你的呼吸情况并记录何 时你的呼吸显著地变得吃力。这个点被叫做 通气量阈值，或 VT。 5. 继续测试直到你无法保持至少 15 秒钟的功 率水平。 6. 记录下的数据应该类似于下表：

3.

心率 110 118 125 135 142 147 153 156 159

发挥度 9 11 12 13 14 15 17 (VT) 19 20

Sidebar 5.2

工具栏 5.2

GRADE EXERCISE TEST ON STATIONARY BIKE

在固定自行车上做递增出力测试

1． Test must be done with a stationary bike that accurately displays speed (or watts).

2. Select "manual" mode.

3. You will need an assistant to record information.

4. Warm up on equipment for 5 to 10 minutes.

1． 测试用的固定自行车必须能够精确显示速度 （或功率）。 2． 选择“手动”模式。 3． 你需要一个助手记录数据。 4． 在机器上热身 5－10 分钟。

1.

2.

测试 1． 在整个测试期间，你需要保持预定的速度或 功率水平。从 24 公里/小时（或 100 瓦）开 始，每分钟增加 1.6 公里/小时的速度（或 20 瓦的功率），一直到你无法继续增加强度为 止。在测试期间要保持坐姿踩踏，并可以自 由调整齿轮。 2． 每次保持出力 1 分钟之后，告诉你的助手当 前的发挥度水平。参考下面的表格，把它摆 在你能看得见的地方： 14

Test Throughout the test, you will hold a predetermined speed or power level. Start at 15 mph (or 100 watts) and increase by 1 mph (or 20 watts) every minute until you can no longer continue. Stay seated throughout the test. Shift gears at any time.

At the end of each minute, tell your assistant how great your exertion is using this guide (place this where it can be seen): 6 7 8 9

非常非常轻松 15 16 17 非常轻松

8

辛苦 非常辛苦

The Cyclist’s Training Bible (3rd edition) Chapter 5 TESTING

3.

4.

5.

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自行车训练圣经（第三版） 第 5 章 测试

10 11 还算轻松 12 13 有点辛苦 Your assistant will record your exertion rating and your heart rate at the end of the minute and instruct you to increase speed (watts) to the next level.

The assistant will also listen closely to your breathing to detect when it becomes labored.

This is the VT or ventilatory threshold.

Continue until you can no longer hold the speed (watts) for at least fifteen seconds.

The data collected should look something like this: 速度 15 16 17 18 19 20 21 22 23

功率 100 120 140 160 180 200 220 240 260

Sidebar 5.3

18 19 20

非常非常辛苦

3． 你的助手会记录你的发挥度，以及每分钟结 束时的心率，并提醒你增加速度（或功率） 到下一个级别。 4． 助手还需要密切观察你的呼吸情况并记录何 时你的呼吸显著地变得吃力。这个点被叫做 通气量阈值，或 VT。 5． 继续测试直到你无法保持至少 15 秒钟的速 度（或功率）水平。 6． 记录下的数据应该类似于下表：

心率 发挥度 110 9 118 11 125 12 135 13 142 14 147 15 153 17 (VT) 156 19 159 20 工具栏 5.3

Lactate Threshold Test on Road

在公路上测试乳酸盐极限阈值

If you'll be training with either a heart rate monitor or a powermeter, this test will also give you a good indication of your lactate threshold relative to heart rate and power. Most riders find this test to be far easier to conduct than either of the aforementioned lactate threshold tests.

如果你使用心率表或者功率计来训练的话， 通过这项测试还能够找出你达到乳酸盐极限 阈值时的心率和输出功率。大多数骑手都反 映进行这项测试比进行前面所述的乳酸盐极 限阈值测试要容易得多。

It's simple. Merely complete a thirtyminute time trial on a flat to slightly uphill road course. This may also be done on an indoor trainer, although most riders find this harder than being on the road. If you want to determine or confirm your lactate threshold heart rate (LTHR), click the lap button on your heart rate monitor ten minutes into the time trial. Your average heart rate for the last twenty minutes is a good estimation of LTHR.

真的很容易，你只需要在平路或缓慢上 坡的公路上完成一次 30 分钟的个人计时练 习就可以了。你也可以在室内训练台上做， 虽然大部分骑手都觉得这么做比在路上骑要 更吃力些。如果你想找出或确认你的乳酸盐 极限心率（LTHR）的话，就在个人计时开 始 10 分钟后按你的心率表进入下一圈。这 样你最后 20 分钟的平均心率就是对你的 LTHR 的很好的估算。

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If you are training with power, your average power output for this test also functions as an approximation of lactate threshold power. It will also establish your CP30 zone as described in Chapter 4.

如果你使用功率计的话，采用上述方法 计算的平均输出功率也能够反映出你的乳酸 盐极限输出功率。你也可依此得到第 4 章所 述的 CP30 区域。

The more times you do this or any of the previously described tests, the more reliable your training zones will be.

该测试或前面所述的测试项目做的次数 越多，依此得出的训练区域就越可靠。

Lactate Threshold Test Results Testing for lactate threshold reveals two elements of your race fitness –power at lactate threshold and anaerobic endurance. It also locates your lactate threshold heart rate –a key element of your training when using a heart rate monitor. In order to derive the full benefit of a workout, you should regulate the intensity of that workout using lactate threshold heart rate as a guide to set zones as listed in Table 4.6.

乳酸盐极限阈值测试结果 测试乳酸盐极限阈值可以揭示你在两方面的 比赛能力――乳酸盐极限输出功率和无氧耐 力，而且还能定出你的乳酸盐极限心率―― 这是使用心率表进行训练的人必须知道的一 个关键元素。为了让你的训练给你带来最大 收益，你应该依据你的乳酸盐极限心率从表 4.6 中找出你的训练区域，并以此为指导调 整你的每次训练的强度。

Power at lactate threshold is a good indicator of performance and will allow you to train the muscular system with a powermeter or CompuTrainer. Anaerobic endurance is important in criteriums and during the sustained, high-intensity efforts of road races.

Most race-fit athletes can last four or more minutes beyond their lactate threshold on the indoor trainer test for LT. If you're unable to achieve that, then anaerobic endurance is a weakness. This is nearly always the case with tests completed at the start of the winter Base period so don't be concerned if it is early in the season and you are unable to last long on the test.

乳酸盐极限输出功率能够很好地反映比 赛能力，而且是你用功率计或电脑训练台来 训练肌肉系统的依据。对绕圈赛以及那些需 要持续地以高强度骑行的比赛来说无氧耐力 很重要。在室内训练台上做 LT 测试时，大 多数适应比赛的运动员都能够在乳酸盐极限 阈值之上坚持 4 分钟或更长时间。如果你无 法达到这个指标的话，那么无氧耐力就是你 的弱项。不过在冬季的基础期开始之前做这 项测试时往往不会得到太好结果，所以如果 你在训练季初期无法在这项测试中坚持很久 的话，不必为此太过担心。

Table 5.2

级别

分数

时间

优秀 良好 平均 一般 差劲

5 4 3 2 1

>5:00 4:00-4:59 3:00-3:59 2:00-2:59 <2:00

Anaerobic Endurance Time indicates the athletes efforts from LT to end of test

The lactate threshold test also serves as an excellent baseline of your fitness. By the

表 5.2

无氧忍耐时间，即运动员从进入 LT 开始坚持到测试结束的时间

乳酸盐极限阈值测试也可用来建立你的 身体素质的基准线。经过两轮或更多次的测

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results from two or more serial tests, you can see the changes in your fitness throughout the year. Construct a graph by plotting heart rate on the vertical axis versus power on the horizontal axis. The Conconi Test, developed

by Italian physiologist Francesco Conconi in the early 1980s, applied the method to Francesco Moser's training program in preparation for his attempt on the world hour record. The test relies on the establishment of the lactate threshold heart rate as the point at which the line on such a graph deflects or bends downward. I've found very few athletes who have an obvious deflection in their graph, so don't be concerned with looking for this in your test results.

试，你就能看到一年中身体素质的变化。把 测试结果画在一张纵轴表示心率，横轴表示 功率输出的坐标图上，这就是 Conconi 测试 所使用的方法。该测试由意大利生理学家 Francesco Conconi 在 20 世纪 80 年代创建， Francesco Moser 在准备冲击世界记录时曾在 训练中使用此方法。该测试需要你从作图曲 线中标出乳酸盐极限心率对应的点，然后观 察后续的一系列测试曲线是否发生偏离或下 移。我发现几乎没有哪个运动员的测试图能 够产生明显的偏离，所以如果你的测试结果 也是这样的话，不必太担心。

Figure 5.1

图 5.1

Graph of two graded exercise tests

Figure 5.1 illustrates the tracings of a lactate threshold test performed on two separate occasions. The first was conducted at the start of the Base period and second following twelve weeks of Base training.

Notice that the tracing for Test 1 has shifted to the right and slightly down. This shows that the athlete has a lower heart rate at any given power level. That is one effective way of measuring progress. Another is that power has increased for every given heart rate. While the lactate threshold heart rate (indicated as LT) has not changed in twelve weeks, power has.

两个递增出力测试图

图 5.1 显示了在两个不同时期所做的乳 酸盐极限阈值测试的结果曲线。第一次是在 基础期开始前做的，而第二次是在 12 周的 基础期训练结束后做的。请注意第二次测试 曲线右移并下降了一点。这说明运动员在同 样功率输出时的心率下降了。这是测量进步 的最有效的方法之一。另一个说法就是在给 定的心率下输出功率提高了。虽然乳酸盐极 限心率（以 LT 表示）在 12 周后没有变化， 但输出功率改变了。

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Critical Power Tests

关键功率测试

If you have a powermeter, establishing powerbased training zones will allow more complete use of the unit in training while also providing you with valuable comparison points for fitness throughout the season. If you also establish and periodically update a personal critical power profile as shown in Figure 4.1, you will have a visual representation of how performance is changing over time.

如果你有功率计的话，建立以功率为基础的 训练区域能够让你在训练中更加全面地使用 这个工具，同时还能在整个赛季中为你提供 关于身体素质的有价值的参考点。如果你能 够按照表 4.1 那样定期地测试并画出个人关 键功率曲线的话，你就能直观地看到你的比 赛能力是如何日积月累地提高的。

To establish a critical power profile you will need to complete five time trials, one each of 12 seconds and 1, 6, 12, and 30 minutes.

Each test is a maximum effort for the entire duration. It's best to spread these out over several days. Once your profile is established you may want to update only certain critical power points along the curve in subsequent tests without completing the entire battery.

为建立关键功率曲线，你需要完成 5 次 个人计时测验，时间分别是 12 秒，1，6， 12，30 分钟。每次测试都需竭尽全力，所 以你最好是把它们分散在几天里面。一旦你 已经建立了关键功率曲线，在后续的测试中 你也许不需要完成所有这些测验，而是只更 新曲线中的某些关键功率点就可以了。

There is a learning curve associated with this testing. It's common to start out too fast on each time trial and then fade near the end. It may take two or three attempts over a few days or even a few weeks to get the pacing right. To reduce the need for such continued testing, it's best to start each time trial test at a lower power output than you think is appropriate.

This will pay off with fewer test failures. Begin such testing in the early Base period with at least one other battery of follow-up tests completed before beginning the Build period.

(These periods are explained in Chapter 7.)

对于这些测验你也需要有个学习过程。 个人计时测验中经常出现的情况就是在刚开 始时往往骑得太快结果测验还没结束就骑不 动了，这会导致你也许要花上好几天尝试两 三次甚至搭上好几个星期才能找到合适的节 奏。为了避免这种原因造成的不停测试，你 最好在个人计时测验开始时以稍低于你认为 合适的功率骑行，这样就可避免太频繁的测 验失败。在基础期开始时做一次这样的测 试，然后到了发展期开始前再做一次这样的 测试（训练周期会在第 7 章中介绍）。

The longer durations of 60, 90, and 180 minutes may be estimated from the profile graph by extending the slope of the CP12 to CP30 line. You may also get an estimation of the values for these extended data points with a little math. To estimate 60-minute power, subtract 5 percent from your 30-minute average power result. For an approximation of 90minute power, subtract 2.5 percent from the 60minute power. Subtracting 5 percent from the 90-minute power figure estimates 180-minute power.

按照关键功率图中 CP12 到 CP30 的倾 斜度将曲线延长，就可得到较长距离如 60，90，180 分钟的估算结果。你也可以使 用一点数学方法估计出这些延长线上的功率 点的数值。比如要计算 60 分钟的平均输出 功率，就把 30 分钟平均输出功率减去 5％ 即可；要计算 90 分钟的平均输出功率，就 把 60 分钟的平均输出功率减去 2.5%即可； 把 90 分钟平均输出功率减去 5％就得到 180 分钟的平均输出功率。

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Keep in mind that these power points beyond 30 minutes are estimates only and may well be inaccurate. That's acceptable since training with power is normally only recommended for shorter durations as when doing intervals, hill repeats, sprints, or tempo efforts. Long, steady rides are best done using heart rate or perceived exertion to regulate intensity.

请记住超过 30 分钟的那些功率点只是 估算出来的，所以可能很不准确。这种误差 对于以功率为基础的训练方式是可以接受 的，因为这种方式一般只用于短距离的训 练，比如间歇练习，重复爬坡，冲刺或快速 骑行。对于长距离的平稳骑行，你最好使用 心率或个人感知发挥度来调整强度。

Once all of these power data points are established you are ready to determine your critical power training zones as shown in Table 4.3.

如果所有这些功率点的数据都已建立， 下一步你就可以根据表 4.3 来确定你的关键 功率训练区域了。

Applying Test Results

测试结果的应用

Establishing a profile and completing selected tests is not enough –you must now determine what all of this data means for your training.

Again, keep in mind that the results of these tests are only as good as the effort put into controlling the many variables discussed earlier. Sloppy testing provides no basis for measuring fitness. Also realize that there are many variables not completely under your control, such as weather. In addition, the changes in fitness can be so slight –2 percent or less –that field testing may not be sophisticated enough to detect them. Because of these confounding factors, it might appear in subsequent tests that fitness is slipping even though you sense an improvement. Your feelings and indications of fitness from workouts are valid –don't completely disregard them in an attempt to train "scientifically."

完成某些测试并建立测试数据还不够――你 现在必须知道这些数据对你的训练意味着什 么。再次提醒注意，所有这些测试数据只有 在前面提到过的众多外界因素得到控制的前 提下才有实际意义。马马虎虎的测试无法成 为度量你的身体素质的基准。你还要明白有 许多外界因素是你无法控制的，比如天气； 另外身体素质的变化可以是很微小的―― 2%或者更小――甚至在专业场地上的复杂 测试也无法探测到这种变化。正是由于这些 令人困扰的因素的影响，所以也许会出现这 样的情况：虽然自我感觉水平有进步，但测 试结果却显示身体素质有所下降。所以在训 练中表现出的身体素质的指标以及自我感觉 仍然是有效的――不要让所谓的“科学”训 练方法完全代替你的直觉。

Sprint Power Test

冲刺功率测试

The purpose of this test is to determine whether sprinting is a weakness or strength for you.

Table 5.1 will help you determine that. Bear in mind that even if it is a weakness, it is not necessarily a limiter. If your race goals do not include events that often come down to a sprint for the line, then it is merely a weakness but not a limiter.

这项测试的目的是确定冲刺能力是否是你的 弱项或者强项。表 5.1 能够帮助你确定这一 点。记住：即使这是你的弱项，它也不一定 是你的限制因素。只要你所参与竞争的不是 那些需要靠冲刺来定胜负的比赛，它就只是 你的弱项而不是限制因素。

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While it seems that good sprinters are born that way, this does not mean that your sprinting cannot improve. Good sprinters have several things in common. The first is that they have a tremendous ability to instantaneously recruit a large number of muscle fibers to initiate and finish the sprint. They also can generate tremendous force on the pedals due to a high level of total-body strength. And they can turn the pedals at a very high cadence.

These are all characteristics that can be trained.

Some will find such training produces quick and easy results, while others, who do not have the sprinter body type, will not realize as much gain.

虽然好的冲刺选手基本都是天生的，但 并不是说你的冲刺能力无法改善。好的冲刺 手都有一些相同点。首先他们都有在瞬间调 集大量的肌肉纤维参与做功的能力，并能坚 持到冲刺完成；他们全身的力量都很强因此 也能够向脚踏施加巨大的力量；另外他们都 能够以非常高的频率转动踏板。这些能力都 是可以训练的。通过这些训练，有些人能够 快速轻易地获得进步，而另一些人，由于不 具备冲刺手所需要的体质特征，收效会非常 有限。

Graded Exercise Test

递增出力测试

As mentioned earlier, this test provides a snapshot of your aerobic fitness and helps to establish a lactate threshold heart rate. Both are applicable only to you. Comparing the heart rate data of this test with another rider's will be of little or no value. Comparing your present results with those of future tests is quite revealing, however. Figure 5.1 is a graph of an initial test (Test 1) and a follow-up test done several weeks later (Test 2).

前面曾经讲过，这项测试提供了关于你的有 氧身体素质的一个缩影并帮助你确定了乳酸 盐极限心率。把你在测试中获得的心率数据 与其他人相比较几乎是没有意义的，但是把 现在的测试结果与将来的测试结果相比较却 是有启发作用的。图 5.1 展示的就是初始测 试（测试 1）和几周后的后续测试（测试 2）的比较图。

In subsequent tests, improving aerobic fitness is evident if the slope of the line moves to the right and down, as shown by Test 2 in Figure 5.1. This indicates that for any given power level, heart rate has dropped. Or, to look at it another way, for any given heart rate, power is greater.

在后续测试中，如果象图 5.1 中的测试 2 一样，曲线向右和向下移动，则说明有氧 能力提高了。这表示在给定的功率输出级别 上，心率下降了。或者从另一个角度讲，在 给定的心率状态下，输出功率提高了。

Now let's determine your lactate threshold (LT). It may be estimated from the test data by observing four indicators: rating of perceived exertion (RPE), ventilatory threshold (VT), time above LT, and power percentage. For the experienced rider, LT typically occurs when RPE is in the range of 15 to 17. A rough estimation of LT is made by noting the heart rates that fall in this RPE range. If you are new to cycling, you may find it awkward to assign an RPE. The more experience you gain on the bike at various intensities, the easier this task

现在让我们来确定你的乳酸盐极限阈值 （LT）。你可以观察以下 4 个指标来估算 该值：个人感知发挥度（RPE），通气量阈 值（VT），LT 之上的持续时间，和功率百 分比。对于有经验的车手来说，LT 一般是 在 RPE 达到 15－17 级时出现，记录在此 RPE 范围内的心率就可得到 LT 的粗略估 算。但是如果你刚开始骑车不久，也许你会 觉得定义 RPE 很困难。你在自行车上感受 不同强度的经验越丰富，完成这项任务就越 轻松。

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will become.

LT may also be estimated by your assistant's estimation of VT. If this falls in the range of RPE 15 to 17, it narrows the possibilities even more. Realize, however, that determining VT is quite difficult for the person who has never done it. Another way of determining LT is that a rider will typically not be able to continue for more than five minutes on this type of test once LT has been reached.

So your LT is likely within the last five data points collected.

你也可以靠助手对 VT 的观察估算你的 LT。如果 VT 的出现还落在 RPE15－17 级 的区间内的话，估算的准确性就更高了。但 是你要明白对于从没有测试过的人来说，确 定 VT 时非常困难的。另外一个确定 LT 的 方法是：一般来说骑手在达到 LT 时，将无 法在这样强度下保持出力超过 5 分钟。所以 你或许可以通过最后 5 个采样点的数据来估 算出你的 LT。

Power output may also be used to estimate LT for the experienced rider as it generally is found at about 85 percent of the maximum power achieved on the test. From these four indicators you should be able to closely estimate lactate threshold heart rate (LTHR).

The more times you complete this test, the more refined the estimate of LT becomes.

功率输出也可以被有经验的骑手拿来估 算 LT，因为在测试中 LT 一般会出现在最大 输出功率的 85％的时段。根据这四项指标 你应该可以很接近地估算出乳酸盐极限心率 （LTHR）。你测试的次数越多，LT 的估算 结果就越准确。

Notice in Figure 5,1 that the lactate threshold heart rate has not changed from Test 1 to Test 2, although LT power has increased.

This is typical of the results seen in experienced and generally well-conditioned riders during their base period. On the other hand, a novice, or someone who has had a long break from training, may expect to see the lactate threshold heart rate rise slightly in subsequent tests.

注意在图 5.1 中，测试 1 和测试 2 的乳 酸盐极限心率没有变化，虽然测试 2 的乳酸 盐极限功率输出提高了。这是有经验的并且 状态良好的骑手在基础期时的典型表现。另 一方面，对于一个新手或者中断训练很久的 人来说，也许在后续的测试中会看到乳酸盐 极限心率稍许提高一点。

Lactate Threshold Test on the Road

在公路上测试乳酸盐极限阈值

This is a simple analysis. Your heart rate average for the last twenty minutes of the thirty-minute, all-out time trial done on the road as a workout is a close approximation of LTHR. If you compete in a time trial as a race, take 5 percent of your average heart rate and add it to the average to estimate LT. But if either of these is the only test done, it's a good idea to continue evaluating what you found your LTHR to be when on training rides. When riding steadily at this heart rate you should be aware of labored breathing and a feeling of burning tightness in the legs, and your RPE

这是个简单的分析方法。你只需在公路上做 一次 30 分钟的竭尽全力的个人计时测验， 在最后 20 分钟里的平均心率就是很接近你 的 LTHR 的估算值。如果你是参加个人计时 比赛的话，把你的平均心率加上 5％就是你 的 LT 的估算值。不管是哪种方法，如果你 只做过一次测试的话，那么你最好是在骑车 训练中继续评估你的 LTHR 的准确性。在 LTHR 心率下平稳骑行时你应该感觉到呼吸 粗重以及大腿的灼烧僵硬感，并且你的个人 感知发挥水平应该在 15－17 级。所有这些 测试，你做的次数越多，测试结果就越准

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should be about 15 to 17. As with all testing, the more frequently this test is done the more refined the estimate becomes.

确。

Critical Power Tests

关键功率测试

The data gathered for the critical power tests should be graphed to produce a Power Profile as shown in Figure 5.2. The longer critical power durations may be estimated by extending the slope of the line for CP12 to CP30. This provides rough estimations that may be a bit low or high depending on your aerobic-anaerobic fitness balance. For example, in the early winter months your aerobic fitness is probably relatively better than your anaerobic fitness. As a result, CP12 may be lower than what would be found in the summer months, thus causing the extended slope of the line to be high on the right end. Follow-up tests done over the ensuing months of the winter and spring will help to correct this overestimation.

关键功率测试后，应该把得到的数据画在图 上制成如图 5.2 那样的功率曲线。那些持续 时间较长的关键功率数据可以通过按 CP12 到 CP30 的倾斜度将曲线延长来估算。这种 粗略的估算值可能会与实际值有一点高低的 出入，这要看你的有氧和无氧能力的平衡度 如何。比如，在冬季早期你的有氧能力可能 相对强于你的无氧能力，所以，CP12 也许 会略小于在夏天时的测试值，这就会导致延 长线的倾斜度较平以及右侧的估算值较高。 在冬季接下来的几个月以及在在春季的后续 测试将帮助纠正这种过高的估算值。

What should your Power Profile look like?

This depends somewhat on the courses on which you race. A short-duration race contested on a course with short, steep hills favors a rider with high CP1 and CP6 power, whereas a longer race with rolling hills and long, steady climbs favors those with high CP12 and CP30 power. In theory, those power zones that are trained in most frequently will improve the most.

你的功率曲线应该是什么样的？这在某 种程度上依赖于你要参加的比赛的性质。短 距离并且在途中有短而陡峭的山坡的比赛， 适合于那些 CP1 和 CP6 功率值高的骑手； 而长距离并在途中有连绵起伏的山坡，需要 长而稳定爬坡能力的比赛，适合于那些 CP12 和 CP30 功率值高的骑手。理论上说， 在哪个功率区域训练得越频繁，这个区域的 功率能力提高得也越多。

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Figure 5.2

图 5.2

Power profile for hypothetical rider

So comparing your Power Profile with course and race requirements of the most important races of the season provides guidance in determining exactly how to train. Chapter 6 provides greater detail on this.

某个假想骑手的功率曲线

所以把你的功率曲线与本赛季你要参加的最 重要的比赛的要求相对照，就能确定你的下 一步训练的方向了。第 6 章将提供这方面的 更多的细节内容。

Self-Assessment

自我评估

By now you've collected a lot of data on yourself. All of this is of no value unless the information is used to improve training and racing. Completing the following three profiles –Proficiencies, Mental Skills, and Natural Abilities –will provide a start toward doing that. Chapter 6 will take this one step further by providing a system for improvement in weak areas.

到目前为止你已经从你自己身上收集了许多 数据。但是如果你不能运用这些数据改善你 的训练和比赛的话，它们将毫无意义。完成 以下三项个人情况的评估――专长，意志品 质和自然能力――将是你迈向这一目标的第 一步，而第 6 章将更进一步地提供一些改善 你的弱项的系统方法。

If you have the equipment to conduct the performance assessment tests you now have a good idea of some of your areas of strength and weakness. Chances are, however, that you don't have access to sophisticated equipment. We can still get a pretty good understanding of your capabilities by asking the right questions and, of course, answering honestly. Even if you were able to do the performance testing, you should evaluate your proficiencies, mental skills, and natural abilities at the start of every

如果你拥有能力评估测试所需要的设备 的话，那么现在你应该对你的强项和弱项有 了很好的了解了。当然也有可能你根本没办 法接触这些复杂的设备。那么我们仍然可以 通过问一些合适的问题以及，当然啦，需要 你诚实的回答来很好地了解你的能力。即使 你有条件做能力评估测试，你也应该在每个 训练季开始时评估一下你的专长，意志品质 和自然能力。在继续阅读之前，请先完成工 具栏 5.4－5.6 的问卷。然后我会解释你的得

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training year. Before reading any further, complete the three profiles in Sidebars 5.4-5.6.

Then I will explain your scores.

分代表什么意思。

PROFICIENCIES PROFILE

个人专长情况

Read each statement below and decide it you agree or disagree with it as it applies to you. Check the appropriate answer. If unsure, go with your initial feeling.

阅读以下每个题目，想一下如果这是说你自己的 话你是否同意，然后在对应的栏打勾。如果不能 确定的话，以你阅读题目时的第一感觉为准。

A=Agree

D=Disagree

A＝同意

D＝不同意

A D ___ 1. I'm quite lean compared with others in my category. ___ 2. I'm more muscular and have greater total body strength than most others in my category. ___ 3. I'm usually capable of single-handedly bridging big gaps that take several minutes. ___ 4. I'm capable of enduring relentless suffering for long periods of time, perhaps as long as an hour. ___ 5. I can climb long hills out of the saddle with most others in my category. ___ 6. I can do "wheelies," hop and jump my bike better than most. ___ 7. I can spin at cadences in excess of 140 rpm with no difficulty. ___ 8. I look forward to the climbs in races and hard group workouts. ___ 9. I'm comfortable in an aerodynamic position: aero bars, elbows close, back flat. ___ 10. I have a lot of fast-twitch muscle based on my instantaneous sprint speed, vertical jump, or other indicator. ___ 11. While I suffer, I seldom "blow up" on climbs even when the tempo increases. ___ 12. In a race, I can ride near my lactate threshold (heavy breaking) for long periods of time. ___ 13. In a long individual time trial, with the exception of turnarounds and hills, I can stay seated the entire race. ___ 14. In a pack sprint, I feel aggressive and physically capable of winning. ___ 15. When standing on a climb, I feel light and nimble on the pedals.

A D ___ 1. 在和我同级别的车手圈子里，我的体形显 得相当瘦。 ___ 2. 在和我同级别的车手圈子里，我的肌肉更 发达，体重也更大。 ___ 3. 我常常能够独立地骑好几分钟来赶上与前 面队伍的较大的差距。 ___ 4. 我能够忍受长时间的连续不断的痛苦，有 时甚至长达 1 个小时。 ___ 5. 和我同级别的大多数车手无法一口气爬上 去的很长的山坡，我却能够爬上去。 ___ 6. 我能做车上的“特技”，以及提车跳跃等 动作，并且比大多数人做的好。 ___ 7. 我能够毫无困难地高速旋转曲柄，并让踏 频超过 140rpm。 ___ 8. 我很期待比赛中的爬坡路段，以及艰难的 团队训练。 ___ 9. 我能够很轻松地保持空气动力学姿势：俯 身握 TT 把，双肘靠拢，背部水平。 ___ 10. 从我的瞬时冲刺速度，垂直起跳高度等 指标分析，我肯定有较多的快收缩肌。 ___ 11. 在我经历的痛苦记忆中，我很少在爬坡 的时候“爆缸”，即使当时是在加速。 ___ 12. 在比赛中，我能够在我的乳酸极限区域 附近（呼吸粗重）骑很长的时间。 ___ 13. 在长距离的个人计时赛中，除了在折返 点和上坡时以外，我能在整个比赛中保持 坐姿。 ___ 14. 在集体冲刺时，我感觉到好斗的欲望， 以及赢得胜利的机会。 ___ 15. 采用站立式爬坡时，我感觉踩踏很轻快 很灵活。

Scoring: For each of the following sets of questions count the number of "Agree" answers you checked.

评分：对于以下每一组问题，记录那些你回答 “同意”的问题的个数.

Question numbers Score 1,5, 8,11,15 Number of "agrees"__ Climbing__ 2,6,7,10,14 Number of "agrees"__ Sprinting__

问题编号 1,5, 8,11,15 “同意”的个数__

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3,4,9,12,13 Number of "agrees"__ Time trial__ Sidebar 5.4

2,6,7,10,14 “同意”的个数__ 3,4,9,12,13 “同意”的个数__ 工具栏 5.4

MENTAL SKILLS PROFILE

意志品质情况

Read each statement below and choose an appropriate answer from these possibilities:

阅读以下问题并根据可能性选择你认为最合适的 回答：

1=Never 2=Rarely 3=Sometimes 4=Frequently 5=Usually 6=Always

1＝从不 4＝经常

___ 1. I believe my potential as an athlete is excellent. ___ 2. I train consistently and eagerly. ___ 3. When things don't go well in a race, I remain positive. ___ 4. In hard races, I can imagine myself doing well. ___ 5. Before races, I remain positive and upbeat. ___ 6. I think of myself more as a success than as a failure. ___ 7. Before races, I am able to erase self-doubt. ___ 8. The morning of a race, I awake enthusiastically. ___ 9. I learn something from races when I don’t do well. ___10.I can see myself handling tough race situations. ___ 11.I’m able to race close to my ability level. ___12.I can easily picture myself training and racing. ___13.Staying focused during long races is easy for me. ___14.I stay in tune with my exertion level in races. ___15.I mentally rehearses skills and tactics before races. ___ 16.I’m good at concentrating as a race progresses. ___ 17.I make sacrifices to attain my goals. ___18.Before an important race, I can visualize doing well. ___19. I look forward to workouts. ___20.When I visualize myself racing, it almost feels real. ___21. I think of myself as a tough competitor. ___22. In races, I tune out distractions. ___23. I set high goals for myself. ___24. I like the challenge of a hard race. ___25. When the race gets hard, my concentration improves. ___26. In races, I am mentally tough. ___27. I can relax my muscles before races. ___28. I stay positive despite late starts or bad weather. ___29.My confidence stays high the week after a

___ 1. 我认为我有成为优秀运动员的潜质。 ___ 2. 我渴望训练并始终坚持不懈。 ___ 3. 即使比赛进行的很不顺利，我仍能保持积 极心态。 ___ 4. 在艰苦的比赛中，我能想象自己发挥出 色。 ___ 5. 比赛前我能保持积极和乐观的心态。 ___ 6. 我认为我更多的是成功者而不是失败者。 ___ 7. 比赛前，我能够摆脱自我怀疑的情绪。 ___ 8. 比赛日的早晨，我醒来时充满热情。 ___ 9. 如果在比赛中表现不好的话，我也能从中 学到一些东西。 ___10.我能够想象自己如何在比赛中处理艰苦的 情况。 ___ 11. 我能够在比赛中发挥出接近我的最好能 力的水平。 ___12.我能很容易地让自己进入训练或比赛状 态。 ___13.在长距离比赛中我能够很容易地保持精力 专注。 ___14.在比赛中我不断调节自己的出力水平。 ___15.比赛前我会在脑子里把要用的技巧和战术 过一遍。 ___ 16.随着比赛的进行我的精神会更加专注。 ___ 17. 我会为达到目标而做出牺牲。 ___18.在重要比赛开始前，我能形象地预见到自 己发挥出色。 ___19. 我期待训练。 ___20.当我形象地预想自己的比赛过程时，它几 乎和真的一样。 ___21. 我觉得我是个不好对付的竞争者。 ___22. 在比赛中，我不会分神。 ___23. 我为自己定了很高的目标。 ___24. 我喜欢艰苦的比赛带来的挑战。 ___25. 当比赛变地更困难时，我的专注程度也会 提高。 ___26. 在比赛中，我的神经很坚强。 ___27. 比赛前我能够放松肌肉。 ___28. 推迟发车或天气很坏时我仍保持积极心态

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2＝很少 3＝有时 5＝通常如此 6＝一贯如此

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bad race. ___30. I strive to be the best athlete I can be.

___29.经历一场糟糕的比赛之后，我只需一个星 期就能恢复自信。 ___30. 我努力成为我能够企及的最好的运动员。 评分：把你对以下各组问题的回答数字相加，并 根据以下的评分表格找出你的合计数值对应的分 数。

Scoring: Add up the numerical answers you gave for each of the following sets of questions and rate the associated categories according to the scoring chart below.

问题编号 2,8,17,19.23,30 1,6,11,21,26,29 3,5, 9,24,27,28 7,13,14,16,22,25 4,10,12,15,18,20

Question numbers Score 2,8,17,19.23,30 Total___ Motivation___ 1,6,11,21,26,29 Total___ Confidence___ 3,5, 9,24,27,28 Total___ Thought habits___ 7,13,14,16,22,25 Total___ Focus___ 4,10,12,15,18,20 Total___ Visualization___

合计 32－36 27－31 21－26 16－20 6－15

级别 优秀 好 平均 正常 差

合计___ 合计___ 合计___ 合计___ 合计___

分数 动机___ 自信___ 思维习惯___ 专注力___ 形象化想象___

分数 5 4 3 2 1

Sidebar 5.5

工具栏 5.5

NATURAL ABILITIES PROFILE

自然能力情况

Read each statement below and decide it you agree or disagree with it as it applies to you. Check the appropriate answer. If unsure, go with your initial feeling.

阅读以下每个题目，想一下如果这是说你自己的 话你是否同意，然后在对应的栏打勾。如果不能 确定的话，以你阅读题目时的第一感觉为准。

A=Agree

D=Disagree

A D ___ 1. I prefer to ride in a bigger gear with a lower cadence than most of my training partners. ___ 2. I race best in criteriums and short road races. ___ 3. I’m good at sprints. ___ 4. I'm stronger at the end of long workouts than my training partners. ___ 5. I can squat and/or leg press more weight than most in my category. ___ 6. I prefer long races. ___ 7. I use long crank arms than most others my height. ___ 8. I get stronger as a stage race or high-volume training week progresses. ___ 9. I comfortably use smaller gears with higher cadence than most others I train with. ___ 10. I have always been physically quicker than most other people for any sport I’ve participated in. ___ 11.In most sports, I’ve been able to finish stronger than most others. ___ 12. I’ve always had more muscular strength

A＝同意

D＝不同意

A D ___ 1. 和大多数训练伙伴相比，我更喜欢较大的 齿轮比和较低的踏频。 ___ 2. 我在绕圈赛和短距离公路赛中成绩最好。 ___ 3. 我擅长冲刺。 ___ 4. 在长距离训练的最后时刻，我比我的训练 伙伴气力更足。 ___ 5.在负重半蹲和/或躺式蹬举练习中，我能举 起比同级别的大多数车手更重的重量。 ___ 6. 我偏爱长距离比赛。 ___ 7. 我使用的曲柄长度比大多数和我同样高度 的人更长。 ___ 8. 随着多站式比赛或大运动量的训练周的进 行，我感觉更强壮了。 ___ 9. 和大多数一起训练的人相比，我更喜欢用 较小的齿比和较高的踏频。 ___ 10. 与大多数和我一起参加比赛的骑手相 比，我能够在单纯竞速上胜过他们。 ___ 11.在很多运动项目中，在接近终点时我都比 其他大多数人气力更足。

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than most others I’ve played sports with. ___ 13. I climb best when seated. ___ 14. I prefer workouts that are short but fast. ___ 15. I’m confident of my endurance at the start of long races.

___ 12. 我的肌肉力量比一起参加运动的其他大 多数人都强。 ___ 13. 保持坐姿时我的爬坡最快。 ___ 14. 我喜欢距离短速度快的训练。 ___ 15. 长距离比赛时我对自己的耐力很有信 心。 评分：对于以下每一组问题，记录那些你回答 “同意”的问题的个数.

Scoring: For each of the following sets of questions count the number of "Agree" answers you checked and rate the categories accordingly.

Question numbers Score 1,5,7,12,13 Number of "agrees"__ Strength __ 2,3,9,10,14 Number of "agrees"__ Skill __ 4,6,8,11,15 Number of "agrees"__ Endurance__

问题编号 1,5, 7,12,13 “同意”的个数__ 2,3,9,10,14 “同意”的个数__ 4,6,8,11,15 “同意”的个数__

Sidebar 5.6

工具栏 5.6

分数 力量__ 速度技能__ 耐力__

个人专长

Proficiencies There are three proficiencies that determine success in cycling:

决定能否在单车比赛中成功的个人专长有三 项：

  

  

Climbing Sprinting Time trialing

爬坡 冲刺 个人计时

It's an unusual cyclist who stores a 4 or 5 on each of these. Body size and shape, aerobic capacity potential, and muscle type often determine which of these are your strength.

Just because you are a good sprinter, however, doesn't mean that you should neglect climbing.

What value is it to have a tremendous sprint but be unable to climb and so arrive at the finish well after winners? You must work to improve your limiters. Any proficiency in which you scored a three or less needs work if it is a racespecific weakness –a limiter. Just how much work you need depends on the types of races you plan to be doing. We'll explore that issue in the next chapter.

以上三项中每项得分都在 4－5 分的车手相 当少见。体形，身高，有氧潜力，以及肌肉 类型往往决定了你的强项是其中的哪一个。 就因为你是个好的冲刺手，并不等于说你可 以忽略爬山。如果你不会爬山结果比别人晚 很久才接近终点，那么即使你有超强的冲刺 能力又有什么用呢？你必须着手改善你的限 制因素。任何一项得 3 分或更低分数的专项 能力都是你的弱项，如果它正是特定比赛所 需要的能力那么它就是一个需要改进的限制 因素。至于你需要改进到什么程度则依赖于 你准备参加的比赛类型。我们将在下一章继 续讨论这个问题。

Mental Skills

意志品质

Mental skills are the most neglected aspect of racing for serious cyclists at all levels. I've known talented riders who, except for their lack of confidence, were capable of winning or

意志品质是最容易被各个层次的认真的车手 所忽略的比赛因素。我知道一些很有天赋但 缺乏自信心的骑手，他们应该能够赢得比赛 或保持正常发挥，但实际上却很少成为强有

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always placing well, but were seldom contenders. Their heads were holding them back.

力的竞争者。这是因为他们的头脑拖了后 腿。

More than likely, you scored a 4 or 5 in the area of motivation. I always see this in the athletes I coach. If you didn't, then it may be time to take a long look at why you train and race bicycles.

很有可能你在动机一项会得到 4－5 分，这在我训练过的运动员中常常看到。如 果不是这样的话，你也许应该回过头去想一 想你为什么训练和参加比赛。

A highly motivated and physically talented rider who is confident, has positive thought habits, can stay focused during a race and has the ability to visualize success is practically unbeatable. A physically talented athlete without these mental qualities hopes to finish with the peloton. If you are weak in this area, other than working closely with a good sports psychologist, one of the best courses of action is to read a book by one of them. Here are some books I’ve found to be helpful in improving mental skills. Some may be difficult to find as they are out of print:

一个骑手，如果他有很强的动机，很好 的身体条件，又很自信，习惯于从积极方面 思考问题，能够在比赛中保持专注，能够形 象化地预想胜利，这种人是无法被击败的。 一个身体条件很好但没有这些意志品质的运 动员往往希望跟着大部队一起完赛。如果你 在这方面比较弱的话，除了找运动心理学家 好好谈谈以外，还可以读一本他们写的书， 这也是一种很好的治疗方法。下面列出的是 我能找到的有利于改善意志品质的书单。有 些书比较难找，因为现在已经不出版了：

Bull, Stephen J. Sport Psychology. Crowood Press: 2000.

Elliott, Richard. "The Competitive Edge."

TAFNEWS: 1991.

Jackson. Susan A. and Mihaly Csikszentmihalyi.

Flow in Sports. Human Kinetics: 1999.

Loehr, James. Mental Toughness Training for Sports. Stephen Greene Press: 1982.

Loehr, James. The New Mental Toughness Training for Sports, Penguin Books: 1995.

Lynch, Jerry. Creative Coaching. Human Kinetics: 2001.

Lynch, Jerry. Running Within. Human Kinetics: 1999.

Lynch, Jerry. Thinking Body, Dancing Mind.

Bantam Books: 1992.

Lynch, Jerry. The Total Runner. Prentice Hall: 1987.

Lynch, Jerry, and Chungliang Al Huang. Working Without, Working Within. Tarcher & Putnam: 1998.

Orlick, Terry, Psyched to Win. Leisure Press: 1992.

Orlick, Terry. Psyching for Sport. Leisure Press: 1986.

Ungerieider, Steven. Mental Training for Peak Performance. Rodale Sports: 1996.

Bull, Stephen J. “运动心理学”. Crowood Press: 2000.

Elliott, Richard. "竞争的边缘." TAFNEWS: 1991.

Jackson. Susan A. and Mihaly Csikszentmihalyi. “运动的流程”. Human Kinetics: 1999.

Loehr, James. “运动员坚韧意志力的培养”.

Stephen Greene Press: 1982.

Loehr, James. “新编运动员坚韧意志力的培养”, Penguin Books: 1995.

Lynch, Jerry. “创新性教练”. Human Kinetics: 2001.

Lynch, Jerry. “Running Within”. Human Kinetics: 1999.

Lynch, Jerry. “思考的身体，舞动的心灵”Bantam Books: 1992.

Lynch, Jerry. “完全的跑者”. Prentice Hall: 1987.

Lynch, Jerry, and Chungliang Al Huang. Working Without, Working Within. Tarcher & Putnam: 1998.

Orlick, Terry, “灵魂的胜利”. Leisure Press: 1992.

Orlick, Terry. “运动的心理”. Leisure Press: 1986.

Ungerieider, Steven. “颠峰状态的心灵训练”.

Rodale Sports: 1996.

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Natural Abilities

自然能力

Some were born to be cyclists. Their parents blessed them with the physiology necessary to excel on two wheels. Others were born to be soccer players or pianists. Many of us who are cyclists have chosen to race a bike regardless of our genetic luck. Passion for the sport means a lot and helps overcome many physiological shortcomings.

有些人天生就是运动员。他们的父母给了他 们能够在两个轮子上出类拔萃的必备生理条 件。还有些人天生就是足球运动员或钢琴 家。我们中的许多人选择参加自行车比赛时 并没有考虑这些遗传学上的运气。运动的狂 热意味着一切，并帮助克服了许多生理上的 弱点。

The right mix of three basic abilities determines success in any sport:  Endurance: The ability to continue for a long time.  Strength: The ability to generate force against a resistance.  Speed Skill: The ability to make the movements of the sport at a required speed.

在任何运动中，以下三项基本能力的正 确组合决定了竞赛的成功：  耐力：能够持续很长时间的能力。  力量：能够产生力量对抗阻力的能力。  速度技能：能够以该项运动所要求的速 度做出动作的能力。

For example, an Olympic weight lifter must generate a tremendous amount of force, and needs a fair amount of skill and very little endurance. A pole vaulter needs tremendous skill, a moderate amount of strength, and little endurance. A marathon runner doesn't need much strength, only a little skill, but great endurance. Every sport is unique in terms of the mix of these three elements and, therefore, requires unique methods of training.

例如，一个参加奥运会的举重运动员必须有 极其巨大的力量，需要一定的技巧但几乎不 需要耐力。撑杆跳运动员需要极大的技巧， 中等的力量，几乎不需要耐力。马拉松运动 员不需要很大的力量，技巧只需要一点点， 但需要很强的耐力。每个运动项目都是这三 个元素的独特的组合，因此，也需要独特的 训练方法。

Road cycling puts a premium on endurance, but strength for climbing hills and skill for sprinting and pedaling correctly are also important elements of the formula. This unique combination of abilities is one of the reasons that cycling is such a difficult sport for which to train. A cyclist can't just put in a lot of miles to develop huge endurance and disregard strength and skill. It takes a mix of all three abilities to excel.

公路车比赛需要超乎寻常的耐力，但是 在爬坡时需要力量，在冲刺时需要正确的踩 踏技巧，所以这两项也同样重要。这些能力 的组合非常独特，这也是为什么自行车运动 是最难进行训练的运动的原因。一个骑手不 能简单地靠骑很多里程来建立超强的耐力， 却忽视了力量和速度技能的训练。他必须把 这三种能力混和起来才能达到出类拔萃。

The Natural Abilities Profile you completed provides a snapshot of your individual capabilities for the three elements of fitness for cycling. A score of 4 or 5 for one of the abilities indicates a strength area. If all of your scores are 4 or 5 you undoubtedly have been a good athlete in many sports. A score of

你完成的自然能力情况评估提供了关于 你在这三方面的个人能力的一个缩影。得到 4－5 分的能力表示你的一个强项。如果所 有的得分都是 4－5 分的话，那么毫无疑问 你已经是个在很多运动项目上表现都很优秀 的运动员了。3 分或更低的能力表示你的一

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3 or less indicates a weakness, one that may partly be due to heredity and partly to training.

You can't change your genes, but you can change your training, if it's needed. That's what you'll find out in the next chapter.

个弱项，部分因为遗传，部分源于训练。你 无法改变你的基因，但你可以改变你的训 练，如果你需要这么做的话。这是在下一章 中你将看到的内容。

Miscellaneous Factors

杂项因素

There is a fourth category for self-assessment included in the Cyclist Assessment at the end of this chapter –Miscellaneous Factors. Most of these are quite subjective, but try to rate them using the same l-to-5 scale as for the other profiles. The following brief comments may help you to do this.

在本章的结尾是第四类单车骑手需要了解的 自我评估内容――杂项因素。这些因素里很 多都是主观性的，但请尽量象前面一样使用 从 1 到 5 的级别来积分。下面的简单介绍将 帮助你做这件事。

Nutrition. Could your nutrition improve? Do you eat a lot of junk food? On a scale of 1 to 5, how strict is your diet? If it is very strict with no junk food, circle 5. If nearly all you eat is junk food, circle 1.

营养：你能改善你的营养吗？你吃很多的垃 圾食品吗？按 1－5 分级，你对你的饮食的 严谨程度如何？如果你非常严谨，不吃任何 垃圾食品，5 分。如果你吃的大部分食品都 是垃圾食品，1 分。

Technical equipment knowledge. How well do you know your bike's inner workings?

Could you repair or replace anything that may need it? If you're a certified mechanic, circle 5.

If you’re unable to repair even a flat tire, circle 1.

技术装备知识：你对你的单车的内部构造了 解多少？如果需要你能够修理或更换任何部 件吗？如果你是个有认证的技师的话，5 分。如果你连补胎都不会，1 分。

Race strategy. Before starting every race, do you have a master plan of what you will do under various circumstances? If so, mark 5. If you never give race strategy any thought and just react to what happens, circle 1.

比赛战术：在每次比赛开始前，你有一个在 各种不同情况下该如果行动的指导计划吗？ 如果有，5 分。如果你从未想过比赛战术， 只是依靠比赛中的本能反应，1 分。

Body composition. Power-to-weight ratio is extremely important in cycling. Evaluate your weight side of the ratio. Are you carrying excess flat that if removed would make you a better climber? Use the following scale:

身体组成：功率/体重比率对骑车运动极其 重要。评估一下你的体重。你是否负担着多 余的体重？如果减掉它就能让你成为更好的 爬坡手？使用以下的分级标准：

多余体重 10 磅或更多 7－9 磅 4－6 磅 1－3 磅 没有多余体重

等级 1 2 3 4 5

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Support of family and friends. For those who are not fans of the sport, cyclists may seem somewhat strange. Those we are closest to have a tremendous effect on our psychological stress. How supportive of the time you spend training and racing are your family and friends?

If they are 100 percent supportive, circle 5. If you have no support and are ridiculed by those who are close to you, or if they try to convince you not to devote so much time to riding, circle 1.

家庭和朋友的支持：对那些不懂这项运动的 人来说，单车手也许看上去有些奇怪。那些 与我们关系密切的人对我们的心理压力有极 大的作用。你的朋友和家人对你花费时间用 于训练和比赛的支持程度如何？如果他们百 分之百地支持你，5 分。如果你得不到任何 支持，并且被你身边的人冷嘲热讽，或者他 们极力劝说你不要在骑车上面花费太多的时 间，1 分。

Years of racing experience. How many years have you been training and racing? Circle that number. If more than five years, still circle 5.

Experience plays a significant role in highlevel training and racing.

比赛经验：你已经参加训练和比赛几年了？ 以年头作为分数。如果超过 5 年，也是 5 分。经验在高水平比赛和训练中意义重大。

Tendency to overtrain. Do you come on strong about December –and are you ready to quit by June every year? If so, you're prone to overtraining –circle 1. Or do you frequently take rest breaks throughout the year and stay enthusiastic for training and racing right up until the last race on the calendar? If you're one of the few racers with such wisdom and patience, circle 5.

过度训练的可能性：你是否每年都是在 12 月份感觉很强壮但是到了 6 月份却要准备放 弃比赛了？如果是，你也许有过度训练的倾 向――1 分。或者你经常在全年训练中穿插 休息恢复从而始终保持训练和比赛热情高 涨，直到赛季的末尾？如果你是少数几个能 够如此明智并有耐心的车手之一的话，5 分。

You've now evaluated yourself in several key areas. To compile the results mark your score for each on the Cyclist Assessment form (Sidebar 5.7). All of those with a score of 4 or 5 are strength areas. Scoring a 3 or less indicates a weakness. For each item, briefly comment on what you learned about yourself.

Later on we'll come back to this form to help design your training plan for the year.

现在你已经对你自己的某些关键因素做了自 我评估。把这些得分记录在自行车手评估表 （工具栏 5.7）里从而得到综合结果。所有 那些得 4－5 分的都是强项。得 3 分或更低 的是弱项。对于每一项因素，你都需要简单 地描述一下你对自己的看法。以后在设计你 的年度训练计划时，我们还会回过头来看这 个表格。

At the top and bottom of the Cyclist's Assessment, there are spaces for you to write in goals for the season and training objectives to help achieve them. Don't do anything with these sections yet. The next chapter takes a closer look at how to go about correcting some of the abilities that may be holding you back from better racing. In Chapter 7, the assessment will come together as you complete the last sections at the bottom of the form and begin the process of designing an annual training plan for better racing results.

在车手评估表的抬头和结尾处留出的空 白是给你填写本赛季的目标，以及要达到赛 季目标所需要的训练目标。但是先不要为此 做任何事情。在下一章我们会进一步考察如 果改善那些阻碍你在比赛中取得更好成绩的 能力。在第 7 章，我们会评估你在表格最后 部分的训练目标，并开始设计年度训练计划 来取得更好的比赛成绩。

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Sidebar 5.7

工具栏 5.7

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Chapter 6 ABILITIES

第6章

RACING

竞赛能力

值得拥有的东西不易得到。一旦拥有，就必须小 心而特别注重地对待它们，否则它们就会溜走。

Things worth having are not easy to obtain. Once obtained, those items must be treated with care and respect or they slip away

――GALE BERNHARDT, 精英教练

– GALE BERNHARDT, elite coach

YOU have identified your strengths and weaknesses. Based on this testing and previous race experience you should now have a good idea of what makes you the rider you are. As discussed in that chapter, there are many possibilities when it comes to this determination: physical, mental, nutritional, technical, strategic, and more. In this chapter, as with most in this book, we will focus on the physical aspects of training.

你已经鉴别出你的强项和弱项。基于这些测 试及过去的竞赛经验，对你为什么是现在这 样的车手，你应该有了很好的认识。如那些 章节所述，很多种因素都可能最终起决定性 作用：生理，精神，营养，技术，战略等 等。如同本书的大部分章节一样，在这一章 我们将重点放在生理方面的训练。

Back in the 1970s when I began to study training seriously from a scientific perspective, I was convinced that if I could find a diagram which illustrated what training was all about I’d have a better grasp of the subject. For years I played around with various drawings, always trying to find the one that made it clear. Could training be a straight-line continuum? Might a circle best explain what happens in training for competition? Or maybe it’s a three-dimensional spiral that best shows what training is all about.

Nothing seemed to work.

回顾七十年代，当我开始从科学的角度 认真研究训练时，我相信如果能找到一个展 示训练全貌的图的话，我就能更好地掌握这 个学科。几年间我花功夫画了各种各样的 图，一直试图找到能清楚表现训练的图式。 训练可以是一条连续的直线吗？或者最好应 该用圆形来解释在为比赛而作的训练中发生 的事吗？又或许三维的螺旋线能最好地表现 训练相关的一切吗？实际上没有一个图管 用。

Then I discovered the writings of Dr. Tudor Bompa, a Romanian scientist-coach who has written extensively about periodization. In his work he uses a simple diagram to describe training. This was it! Once I got a handle on the components of his diagram, training became simple. His figure not only helped me to simplify the elements of training, it also provided a third dimension of time.

随后我发现了罗马尼亚科学家兼教练 Tudor Bompa 博士的文章，他写了很多关于 周期性训练的东西。他在工作中使用了一种 简单的图来描述训练。这就我要的！当我能 掌握他的图上的各个部分时，训练变成了一 件简单的事。他的图不但帮助我简化了训练 的各个部分，而且还提供了第三个维度—— 时间。

In this chapter I’ll introduce you to the Bompa diagram, which now serves as the basis for all I do when training athletes. While it appears to be very simple, there are many subtle nuances that require some consideration.

But once you have grasped the concepts, the process of training – and the answers to many

在这一章中，我将会向你介绍 Bompa 的 图，这个图现在是我训练运动员时全部工作 的基础。它看上去非常简单，但里面有许多 微妙的地方需要考虑。一旦你掌握了这些概 念，训练的过程――以及许多关于该怎样训 练的问题的答案――就会很清楚了。

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of the questions about how to train – will be evident.

First, it’s necessary that you first fully understand the concept of limiters that was touched on in Chapter 5. This is necessary because you must consider how the concepts of the diagram relate to your own strengths and weaknesses.

首先，你需要完全理解第五章中提到过 的限制因素的概念，因为你必须思考如何把 图中的概念和你的强项和弱项关联起来。

Limiters

限制因素

There are aspects of your physical fitness that hold you back when it comes to race performance. We discovered some of these weaknesses in the last chapter. While it would be nice to eliminate all of your weaknesses and have only strengths, that is neither realistic nor all that necessary. More than likely, only one or two of these shortcomings stand between you and better race results. These key weaknesses are your “limiters.”

你的某些方面的身体素质会制约你竞赛的能 力。我们已经在上一章揭示了一些弱项。把 你的弱项全部消除掉，只留下强项当然好， 但这既不现实也不完全必要。实际上，也许 只有其中的一个或者两个缺陷让你不能取得 更好的比赛成绩。这些关键的弱项就是你的 限制因素。

Peak performance is a consequence of matching your individual strengths with the requirements of an event. This is similar to comparing your lottery ticket to the winning numbers and finding out that you had five of the six numbers right – close, but no milliondollar prize. Racing is like this. Having two of the three qualities necessary to race at the front isn’t good enough. The one you’re missing is the limiter. By correcting it, regardless of your other weaknesses, you’re a contender. So it’s really not weaknesses that should concern you, it’s limiters.

运动能力的高峰是你个人的强项与某次 比赛的要求相吻合的结果。这就好比你拿你 的彩票券和中奖号码比对，6 位数字中有五 位对上了――很接近，但却拿不到百万美元 的奖金。比赛就和这差不多。你面对的比赛 所需的三项特质中你拥有两项，那还不够 好。你没有的那一项就是限制因素。只要把 它改掉，无论你还有其它的什么弱项，你就 会是一个有力的竞争者。所以说，你该关心 的是限制因素，而不是弱项。

A limiter is a race-specific weakness. For example, let’s say you are training for a hilly, A-priority road race that is always won or lost on the last climb and one of your weaknesses is climbing. This weakness is obviously a limiterit prevents you from performing at the level required for success. But if your other weakness is sprinting, this would not be a limiter for this race. So while you have two weaknesses: climbing and sprinting only one is limiting your performance in this important event.

限制因素是一种与特定竞赛相关的弱 项。比如说，你正为一个多山的 A 级公路赛 而训练，这个比赛总是在最后一个爬坡段决 出胜负，而你的弱项之一就是爬坡。这个弱 项明显是一个限制因素，它阻止你达到获胜 需要的水准。如果你另外的弱项是冲刺，在 这样的比赛中它不会是一个限制因素。所以 虽然你有爬坡和冲刺两个弱项，但只有一个 会限制你在这场重要比赛中的水平发挥。

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What you should closely watch for in this chapter are the necessary requirements to race well in the types of races you do, and which of those requirements you are missing. Later I’ll show you how to strengthen your limiters.

在这章中，你需要特别关注的是：在你 参加的各种比赛中都有些什么样的要求，其 中哪些是你不具备的。稍后我会告诉你怎样 补强你的限制因素。

Basic Racing Abilities

基础竞赛能力

In Chapter 5, I mentioned the three basic abilities required in all sports: endurance, force, and speed skill. Different types of races, from hilly or flat to long or short, require different mixes of these abilities. The basic abilities are the ones with which an athlete should start his or her training year. They also should be the foundations of the novice cyclist’s development in the sport for the first year or two.

在第五章，我提到有三种基础能力是所有的 运动都需要的：耐力，力量和速度技巧。不 同类型的竞赛，爬坡或平路，短途或长途， 需要这些能力的不同组合。这些基础能力是 运动员在他的年度训练开始时就有的，它们 同时也是新车手在开始的一两年里要培养的 基础能力。

It may help to understand where this discussion is going if you see the basic racing abilities as the corners of a triangle. While endurance, force, and speed skill sound simple enough, it may be helpful to explain how those terms are used here.

为了帮助你理解我们讨论的思路。你可 以把这些基础竞赛能力看作是三角形的三个 角。虽然耐力，力量和速度技巧听上去够简 单了，但解释一下这些名词在这里是如何使 用的可能会有些帮助。

Figure 6.1

图 6.1

Basic abilities triangle

基本竞赛能力的三角图

Endurance

耐力

Endurance is the ability to continue working by delaying the onset of fatigue. Within the context of this book, it implies an aerobic level of exertion. Endurance is specific to the event.

For example, a one-hour race does not require the endurance to ride for five hours.

耐力是一种能够推迟疲劳出现而持续做功的 能力。在本书中，该术语暗指有氧级别的发 挥。耐力和特定比赛有关，例如，一个小时 的比赛不需要能连续骑行五个小时的耐力。

As with other aspects of fitness, endurance is typically developed by starting with general

如同身体素质的其他方面一样，培养耐 力通常从一般性的耐力训练开始，然后过渡

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endurance training and progressing to more specific training. This means that an aerobic endurance base is built first in the winter months by developing the capabilities of the cardiorespiratory system (heart, lungs, blood, blood vessels), usually with crosstraining activities such as skiing or running. For those of you strongly committed to riding your bikes year-round, consider cyclo-cross training since it combines running with cycling and lets you hone your handling skills. Later in the winter, training will become more specific as the length of the longest rides are extended to a minimum of two hours or the duration of the longest race, whichever is longer.

到更有针对性的训练。这意味着有氧耐力的 发展首先在冬季通过对心血管系统（心脏， 肺，血液，血管）的锻炼打下基础，通常是 靠交叉训练，比如滑雪或跑步。对那些决意 全年骑车的车手，可考虑一下公路越野训 练，因为它结合了跑步和骑车，而且增强你 的控车技能。在冬季的晚期，训练变得更有 针对性，最长时间的骑行至少要增加到两个 小时或是和最长时间的比赛一样长，以其中 时间较长的那个为准。

For the novice cyclist, endurance is the key to progress. After all, the sport of road racing is primarily an endurance sport. If you don’t have the endurance to finish the race, it doesn’t matter how well developed any of your other abilities may be. This ability has to be nurtured before others are emphasized.

对新车手，耐力是进步的关键。毕竟公 路自行车竞赛主要是一个耐力运动。如果你 没有足够的耐力完成比赛，任何其它方面的 能力提升再多也没有用。只有先把这个能力 培养好了，你才能关注其它方面。

Force

力量

Force, or strength, is the ability to overcome resistance. In cycling, force comes into play on hills and when riding into the wind. It also has a lot to do with how big a gear you can turn any time you want to go fast. You develop muscular force by progressing from general to specific training during the year. This starts with weight lifting early in the season and eventually becomes big-gear repeats and then hill work. This progression, by the way, is typical of the general to specific preparation so common in proper training. When lifting weights you are engaged in general training as no bike is involved, but when suffering through big-gear hill repeats the training is specific to the demands of the sport. I mention this now because it will continue to be an important point in the development of all of the race abilities described here.

力量，或者说力气，是克服阻力的能力。在 自行车运动中，力量体现在爬坡和顶风骑行 时。它还在很大程度上决定了在你想加速时 可以踩得动的最大齿轮比。一年中，你对肌 肉力量的培养从一般性训练开始，并逐渐向 针对性训练过渡。从赛季早期的举重训练开 始，并最终过渡到大齿比重复，以及爬坡训 练。这种进步方式，即从一般性训练过渡到 针对性训练，是正确的训练中很常见的典型 做法。举重时你做的是一般性训练，不需要 自行车；但到了用大齿比在山地痛苦地重复 爬坡时，你做的就是专门针对这项运动的训 练。我现在提到这个，是因为这是本书论及 所有的竞赛能力的培养时都要提到的重要观 点。

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Speed Skill

速度技能

Speed skill is the ability to move quickly and efficiently. It is the ability to pedal smoothly at a high cadence and to negotiate turns quickly without wasted movement. It is not used here as a measure of your race times or velocity, although these are related issues, As speed skills improve, so do race performances. Some aspects of this ability, such as 200 rpm pedaling, are typically genetic. Athletes with world-class speed have been found to have a high percentage of fast-twitch muscles that are capable of rapid contraction, but they tend to fatigue quickly. It’s possible, however, to improve speed skill by improving economy – quick movement with little wasted energy.

Several scientific studies have demonstrated that leg turnover is trainable given the right types of workouts and consistency of purpose.

速度技能是快速及高效移动的能力。它是以 高踏频流畅踩踏及没有多余动作快速转动的 能力。在这里，它不是用来度量你的竞赛时 间和速度，尽管它们之间确实相关。改进速 度技能，竞赛能力也会随之提高。这项能力 的某些方面，比如 200 转/分钟的踏频，一般 都是天生的。我们发现拥有世界级速度的运 动员，他们的快肌纤维比例较高――快肌能 够快速收缩，但会很快疲劳。然而可以通过 提高运动效率――即减少能量浪费来快速移 动――来提高速度技能。数项科学研究已经 证实，依靠正确的锻炼方式和持续的目标， 腿的旋转能力是可以训练的。

Just as with force, speed skill training progresses from the general to the specific. The goal for this ability is to be able to pedal comfortably (in other words, with a lower energy expenditure) at a higher cadence than you are capable of now. Such training will start with drills (general) and slowly move toward riding with a higher cadence than you currently employ (specific).

如同力量训练一样，速度技能训练也是 从一般性训练向针对性训练过渡。这项能力 的目标是使你能够在比现在高的踏频下舒服 地——换句话说，能量消耗更少地——蹬 踏。这样的训练从各种踏频练习（一般性 的）开始，慢慢转向以比你现在高的踏频骑 行（针对性的）。

Advanced Racing Abilities

高级竞赛能力

The triangle diagrammed in Figure 6.1 may be further defined. The basics of endurance, force and speed skill make up the corners, but each of the sides of the triangle represents a more advanced ability. These are the abilities the experienced athlete will emphasize in the later periods of training, once the basic abilities have been fully developed.

图 6.1 所示的三角形还可以进一步扩展。耐 力，力量和速度技能构成了三个顶点，但三 角形的每一条边则各表示一种更高级的能 力。这些是有经验的运动员在训练的后期阶 段着重发展的能力，当他们的基础技能已经 完全培养好了以后。

Muscular Endurance

肌肉耐力

Muscular endurance (ME) is the ability of muscles to sustain a high load for a prolonged

肌肉耐力（ME）是肌肉长时间承受高负荷 的能力。它是基础的力量和耐力相结合的一

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time. It is the combination of the basic force and endurance abilities. In the world of cycling, muscular endurance is the ability to repeatedly turn a relatively high gear for a relatively long time. For the road cyclist, this is a critical ability. ME is what allows you to ride in a fastmoving group without suffering, to time trial faster than you have done before, and to hang with the leaders on a very long, steady grade.

种能力。在自行车的世界里，肌肉耐力就是 持续长时间以相对较大齿比持续转动的能 力。对公路车手来说，这种能力非常关键。 肌肉耐力能使你比较轻松地在高速前进的队 伍中骑行，让你在计时赛中比以往骑得更 快，并使你能长时间地在一个稳定的速度级 别上咬住那些领骑的人。

Excellent muscular endurance is evidenced by a high level of fatigue resistance when turning a big gear. It is so critical to performance in road cycling that we will work on it almost as much as the more basic ability of pure endurance.

超强的肌肉耐力体现在以大齿比转动时 身体能够抵抗较高级别的疲劳。它对于公路 车手的能力而言是如此关键，以至于我们必 须在这上面付出和训练基础耐力一样多的精 力。

Figure 6.2

图 6.2

Higher abilities triangle

The “general” aspect of muscularendurance training is the development of the accompanying corners – endurance and force.

Once these abilities are deep-rooted, ME training begins with long repeats (endurance) in a higher-than-normal gear (force). The intensity is not high at first, being well below the lactate threshold, but eventually such training approaches and often surpasses threshold effort. As the early-season training progresses, the work intervals gradually get longer as the recovery intervals remain quite short – about one-fourth of the work interval duration.

高级竞赛能力的三角图

肌肉耐力训练的“一般性“方面是指发 展相邻的两个角――耐力和力量。一旦这些 能力已经打下扎实的基础，肌肉耐力训练就 可从长时间重复（耐力）较高的齿比（力 量）开始。刚开始时强度不用太高，最好在 乳酸阈值之下，但最终这些训练会接近并经 常超过乳酸阈值的强度。从赛季早期开始， 随着训练的进展，高强度间歇时间逐步逐步 拉长，而恢复间歇时间仍然保持比较短的水 平 —— 大约是高强度间歇时间的四分之 一。

Anaerobic Endurance

无氧耐力

Anaerobic endurance (AE) is the ability to resist fatigue at high cadence while turning a big gear. In advanced athletes, it is the blending of speed skill and endurance. Anaerobic

无氧耐力（AE）是用大齿比高踏频运转时耐 受疲劳的能力。对高级运动员来说，它是速 度技能和耐力相结合的能力。在需要长程冲 刺来决定名次的比赛中，无氧耐力是胜利的

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endurance is fundamental to races in which long sprints determine success. A rider with the ability to maintain sprint speed for several hundred meters can often dictate the outcome of a race either as a strong lead-out or as a solo effort. AE is also present in the rider who is capable of single-handedly bridging a gap.

Another time when this ability is needed is when climbing steep hills that take only a couple of minutes to ascend. In short, fast events such as criteriums, AE is challenged by the many surges that take place. Such rapid changes of effort cause the creation of high levels of lactic acid. Without well-developed anaerobic endurance a rider would quickly fatigue as lactate accumulates.

基础。能够以冲刺速度保持骑行几百米的车 手通常能决定比赛的结果，不管集体领骑还 是个人突破。在需要单独行动来弥合与前方 对手差距时，这些车手同样需要表现出无氧 耐力的能力。另一个需要这项能力的地方是 在攀登只需几分钟到顶的陡坡的时候。在短 距离，快速的竞赛中，比如绕圈赛，多次的 突然急剧加速会考验你的无氧耐力水平。这 样快速的负荷变化会产生大量乳酸。没有很 好培养出自己无氧耐力的车手会因乳酸盐累 积而迅速疲劳。

From this discussion, it should be evident that any rider who wants to compete at the highest levels must fully hone his or her anaerobic endurance. But for the novice, AE training is to be avoided for at least the first year. This is a very successful type of training that is most likely to lead to injury, overtraining, and burnout. The recovery requirements for this type of training are also the highest of any.

从以上讨论中可以明显看出，任何想在最高 级别比赛中胜出的车手都必须强化自己的无 氧耐力。但是对新手来说，无氧耐力训练是 要避免的，至少第一年是如此。这一类的训 练在导致受伤，过度训练和生理/心理衰竭方 面简直太成功了。另外这类训练对训练后的 恢复方面的要求也是最高的。

There are two types of anaerobicendurance workouts. Both are interval-based.

One is done at a power output roughly equivalent to what you would experience at the highest levels of your aerobic capacity (VO2max). If you have a powermeter, this is your CP6 zone. If you train only with a heart rate monitor or ratings of perceived exertion, the heart rate zone is 5b and the RPE is 18 to 19 on the 6 to 20 scale. The work intervals are about three minutes long with equal recovery intervals. As the season progresses and fitness improves, the work intervals are shortened.

有两种类型的无氧耐力训练方式。两者都是 基于间隔式的。一种是大致在你最高水平的 有氧能力下能够输出的最大功率上进行。如 果你有一块功率表，这就是你的 CP6 区。如 果你只有心率表或者靠个人感知发挥度来掌 握强度，心率区间是 5b，按 6-20 划分的感 知发挥级别（RPE）是 18－19。每次做功间 歇时长大约三分钟，恢复时长也是一样。随 着赛季的进展和身体素质的增强，做功时长 要逐渐缩短。

The second type of AE interval workout prepares you for the stresses common when repeated surges occur. Short repetitions (less than a minute long) at very high power outputs are completed with only short recoveries between them. This is exactly what you experience in a criterium. The idea of these workouts is to challenge the body’s lactate-

无氧耐力训练的第二种方式是让你体验 常常在反复冲击下产生的压力。以极高的功 率输出完成间歇之后（不到一分钟）只有很 短时间的恢复，然后继续下一次重复。这和 你在绕圈赛中遇到的情况完全一样。这种训 练的思路是压迫和刺激体内清除和缓冲乳酸 盐的系统，最终使你能很快地排除和适应这

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clearance and buffering system so that eventually you will be able to remove and cope with so much lactate so quickly that staying with such a demanding event becomes considerably easier – but never easy. It is not the sort of training you want to do frequently or for many weeks. This is the most demanding of all workouts.

么大量的乳酸盐，从而使得如此苛刻的比赛 变地相对轻松些 ―― 不过想达到这一点可 不容易哦。这可不是你愿意经常参与或持续 数周的那类训练，这是所有的训练中最要求 最高也最累人的。

Power

力度

Power is the ability to apply maximum force in the shortest time possible. It results from having high levels of the basic abilities of force and speed skills. Well-developed power, or the lack of it, is obvious on short hills, in sprints, and in sudden pace changes.

力度是在尽可能短的时间内爆发出最大力量 的能力。它来自于你所拥有的两种高水准的 基础能力――力量和速度技能。在爬短坡 时，以及冲刺和突然的节奏变化时，就能明 显看出你的力度能力是否培养好了。

Since it is based on the speed skills and force components of the triangle, power is in the realms of the nervous and muscular systems. It’s dependent on the nervous system to send signals to the proper muscles, initiating their contraction at just the right times. The muscles then must produce a large contraction force.

因为它基于三角形中速度技能和力量两 项能力，力度涉及到神经系统和肌肉系统的 控制。它依赖于神经系统向合适的肌肉群发 出信号，在合适的时机激发它们收缩，这时 肌肉群必须爆发出巨大的收缩力量。

Training for greater power involves short, all-out efforts in the power CP0.2 zone or at RPE 20 followed by long recoveries to allow the nervous system and muscles to fully recover. Inadequate recovery will diminish the value of this workout. These repetitions are quite short – on the neighborhood of eight to twelve seconds or less. Heart rate monitors are of no use in power training.

为了增强力度而进行的训练包括：短暂的， 全力以赴的出力，功率区域在 CP0.2,或者感 知发挥度（RPE） 20，然后是长时间的恢复 以使神经和肌肉系统完全恢复。不充分的恢 复会削弱训练的价值。每次重复回合的出力 时间相当短，大约是 8-12 秒，或者更少一 些。心率表在力度训练中没有用处。

Attempting to improve power while fatigued is counterproductive. Such training is best done when you are rested and early in a training session when the nervous system and muscles are most responsive. This is not to say that you should never work on sprinting late in a workout. You should at some time in the season prepare to sprint when tired as that is what usually happens in a race. But when trying to improve power earlier in the season be sure to be well-recovered.

试图在疲劳时做力度训练只会适得其反。这 种训练最好是在已经休息好了以后做，在每 次训练的开始时候做，这时神经系统和肌肉 是最灵敏的。这并不是说你绝对不能在每次 训练的后期练习冲刺。你应该在赛季中安排 某段时间专门练习在疲倦的时候冲刺，就象 在竞赛中常常发生的那样。但是当你想要在 赛季初期改善力度能力的话，记住一定要等 完全恢复好了以后做。

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Limiters and Racing

限制因素和比赛

Let’s return to the discussion of limiters, which were previously defined as race-specific weaknesses. By now you should have a good idea of what your physical ability limiters are.

The basic abilities of endurance, force, and speed skill are easily identified. The advanced abilities are somewhat more difficult to recognize. But since the higher abilities are based on the combination of the basic abilities, a weakness in basic abilities produces a weakness in the higher abilities. For example, if your endurance is weak it will limit both muscular endurance and anaerobic endurance.

If endurance is good but force is lacking, muscular endurance and power are negatively affected. Poor speed skill means low power and inferior anaerobic endurance.

让我们回到限制因素的讨论中来，限制因素 在前文中定义为比赛特定的弱项。到目前为 止，你应该对自己有哪些生理能力上的限制 因素有了很好的认识。耐力，力量和速度技 能这些基础能力可以容易地鉴别出来。对高 级能力的认识有些难度，但因为更高级的技 能是基于基础能力的组合，一项基础能力弱 就会造成一项高级能力弱。例如，如果你的 耐力比较弱，那么它就会限制你的肌肉耐力 和无氧耐力。如果耐力好但缺乏力量，肌肉 耐力和力度都会受到负面影响。速度技能糟 糕意味着低的力度和低水准的无氧耐力。

As mentioned, the types of races you do determine what strengths are needed and how your weaknesses limit you. Matching your abilities to the demands of the event is critical for success. Let’s examine how that works.

如前所述，你所参加的竞赛类型决定了 你需要什么样的强项以及你的弱项会怎样拖 你的后腿。让你的能力与比赛的要求相吻合 是取胜的关键。让我们来看一下具体是怎么 做的。

Race Prescription

竞赛处方

There are several variables that define the demands of a road race. For example, races vary not only in course length, but also in terrain characteristics such as hills and corners.

Other variables include wind, temperature, and humidity. Perhaps the most significant variable in road racing is the competition. Matching your physical fitness to the demands of the most important events for which you are training produces the best results.

公路自行车赛的要求取决于多个变数。例 如，竞赛要求的里程不同，地形特征，如山 地，拐弯也不同。其他的变数包括风，温度 和湿度。也许公路竞赛中最大的变数就是竞 争。让你的生理素质符合于对你来说最重要 的比赛——这也是你训练的目标——的要求 才能产生最好的结果。

The longer the race is, the more it favors the basic abilities. Conversely, the shorter the race, the more important the higher abilities are. In preparing for a longer race, endurance is paramount, but force is also necessary to deal with hills, and good fuel economy resulting from good speed skill conserves energy.

Muscular endurance plays an important role,

竞赛的时间越长就越倚重基础能力，反之， 竞赛时间越短，则高级能力就越重要。当你 为一场较长距离的竞赛作准备时，耐力的重 要性是压倒一切的，但需要爬山时则力量也 是绝对必要，好的速度技能可以更经济地节 约能量。肌肉耐力也会发挥重要的作用，但 相比之下，无氧耐力和力度的训练的意义不

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but training for anaerobic endurance and power is of less value.

大。

In the same way, a short race such as a criterium favors the higher abilities, especially anaerobic endurance and power. That doesn’t mean that endurance and force aren’t needed, just not to the same extent as for the endurance events. Speed skill training is critical for short races, and muscular endurance also plays a role.

同样的道理，短距离竞赛，比如绕圈 赛，倚重的是高级能力，特别是无氧耐力和 力度。这并不意味着耐力和力量就不需要， 只不过它们不象在耐力型比赛中那么重要而 已。速度技能训练对短距离竞赛很关键，肌 肉耐力也有一定作用。

Training for an important event means first deciding what is important for success and then improving your weaknesses that don’t match the demands of the event, while maintaining strengths that already fit its demands.

为一场重要的比赛而准备训练，意味着 首先要决定哪些是获胜所需的最重要的因 素，然后改进你的那些不符合竞赛要求的弱 项，与此同时还要保持那些符合要求的强项 的能力。

Other Limiters

其他的限制因素

Besides the event-specific ability limiters discussed here, there are other factors that may also hold you back from achieving race goals.

One of the most critical is a lack of time to train. This is perhaps the most common limiter.

If this is a limiter for you, when designing a program consider that the specificity of training discussed in Chapter 3 becomes increasingly important as the hours available to work out diminish. In other words, when time becomes scarce, your training must increasingly simulate racing. So as volume declines, workout intensity specific to the event increases. The next chapter will help you decide how many weekly training hours are reasonable and necessary.

除去已经讨论过的与特定比赛相关的能力方 面的限制因素以外，还有一些其他方面的因 素也许会阻止你达成目标。最重要的一个就 是缺少训练时间。这可能是最常见的限制因 素了。如果这也是你的限制因素，那么在设 计你的训练计划的时候，多考虑一下第三章 讨论过的训练的确定性。你可用于训练的时 间越少，那么这个原则就越重要。换句话 说，当训练时间变得稀缺时，你的训练就必 须更加接近比赛。训练量下降了，但针对比 赛的训练强度相应提高了。在下一章我会帮 助你确定每周需要多少训练时间才是合理和 必要的。

能力

训练 次数*

间歇 训练 时间 **

目标 心率 区域 时间

恢复 ***

RPE

心率 区域

功率 输出

功效

举例

耐力

1－4/ 周 连续

20'－6 hrs.

无

无

2－6

1－3

CP180

平坦路面 上，3hrs

力量

1－2/

20－

30"－2'

1:2

7－9

4－5b

CP12－

a.延缓疲 劳 b.发展慢 肌 c.运动效 率 a.肌肉力

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周 间歇

90'

速度技 能

1－4/ 周

20－ 90'

10－ 30"

1:2－5

9－10

无

CP1

肌肉耐 力

1－2/ 周

30-2 hrs. 间歇/ 持续

6－20'

3－4:1

7－8

4－5a

CP30－ 90

无氧耐 力

1－2/ 周

30－ 90'

3－6' 30－ 40"

2:1－2 2－3:1

9

5b

CP6

8－12"

1:10

10

力度

1－3/ 周

20－ 90'

60

无

CP0.2

量 b.运动效 率 a.高踏频 b.运动效 率 a.力量耐 力 b.适应竞 赛节奏 c.提升 LT 下的 速度 a.提高 VO2max b.提升 VO2max 下的速度 c.清除乳 酸盐能力 d.乳酸盐 耐受力 a.肌肉力 度 b.快速启 动能力 c.爬短坡 能力 d.冲刺能 力

爬坡

30" 快速蹬 踏 间歇训练 4x6'(2' RI)

5x5'(5' RI) 4x(4x40”(20” RI)) 每组间 5’ RI

10x8"(80" RI)

* 可根据个人情况，赛季不同时期和可供训练的时间而相应变化 ** 每次训练总的时间，包括为培养该项能力的出力时间 *** 出力时间和恢复时间之间的比率，例如，3：1 意味着每出力 3 分钟，休息时间就有 1 分钟 注： '=分钟, "=秒, hrs=小时, Rl = 每次间歇的恢复（休息）时间

Table 6.1

Summary of Abilities

图 6.1

比赛能力汇总表

Training of Abilities

能力的训练

As you can see from the brief discussion of abilities, there are training patterns that progress from the general to the very specific.

Figure 6.3 illustrates this concept. At the start of the training year, much of the work is general in nature, meaning that it may not include a bicycle or may involve riding in an unusual fashion, as when doing drills. Force (strength) training serves as a good example of the progression from general to specific. Early in the training year, weight workouts take up a large portion of training time. Later in the winter, weight room training is cut back as the

从以上对诸能力的简单讨论中，你可以看到 一种从一般性发展到针对性的训练模式。图 6.3 表现了这个概念。在年度训练的开始， 很多功课实际上都是一般性的，这意味着可 以不用骑车或者以非常规方式骑车，比如做 练习时。力量（力气）训练是一个从一般性 训练过渡到针对性训练的好例子。在训练年 度的早期，举重锻炼占据了训练时间的很大 一部分；到了冬季的后期，举重房里的训练 减少了，而爬山训练的次数增加了——特别 是使用大齿比，低踏频的情况下。最终，运 动员可能过渡到重复爬坡或者爬坡式的间歇

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number of hilly rides increases – especially in a high gear with low cadence. Eventually, the athlete may progress to hill repeats or hill intervals, and, finally, to racing on hilly courses – the most specific of force-related work.

训练，最后过渡到爬坡式的比赛――这也是 最有针对性的有关力量的功课。

Each ability has a unique method of training associated with it throughout the season. Here is a brief and simplified summary of how to train abilities from the start of the season through the end. Chapter 8 will provide details of how to blend all of the abilities, and Chapter 9 will furnish workout menus and the criteria for selecting workouts for each of these abilities.

每种比赛能力的培养都有一个和它相关的贯 穿整个训练季的独特训练方式。下面会简明 扼要地总结一下如何在整个赛季期间训练这 些能力。在第八章将会给出更多的关于如何 混合训练各种能力的细节，而在第九章将会 提供训练科目表，以及如何针对每种能力选 择相应的训练方式。

Figure 6.3

图 6.3

General to specific training emphasis throughout the training year

贯彻全年的强调从一般性到针对性的 训练

Endurance

耐力

Endurance training starts in early winter with aerobic crosstraining activities such as Nordic skiing or in-line skating. These modes of training will provide enough stress to the heart, lungs, blood, and blood vessels to improve their endurance qualities. By mid-winter, the program calls for a gradual phasing-in of onbike training and the gradual elimination of crosstraining. Late-winter or early-spring rides should increase until they are at least as long as the longest race of the upcoming season. By this point, you have already established a good level of stamina and you begin to favor highintensity workouts over endurance training.

During the Transition period from the end of the race season to the beginning of the Base

耐力训练从初冬开始，采用有氧的交叉训练 活动，比如越野滑雪或单排轮滑。这些训练 模式可以给心，肺，血液和血管足够的压 力，从而提高它们的耐力水平。在冬季中 期，训练课要逐渐过渡到车上训练，并逐渐 减少并排除交叉训练。在冬季晚期或初春， 应该逐渐增加骑行距离，直到和下一赛季中 最远的比赛距离一样长。到这个时候，你已 经培养出了很好的耐力水平，并开始喜欢在 耐力训练中穿插的高强度锻炼。从上赛季结 束到新训练季的基础期开始之前的这一段过 渡时期里，你可以用交叉训练方式来维持最 低的耐力水平。

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period, you can maintain a minimum level of endurance with crosstraining.

Force

力量

Force development begins in early winter with training in the weight room. If you have followed the schedule, you should attain the maximum strength necessary by the end of Base 1 near mid-winter. You should then shift your emphasis toward improving your force when on the bike. Depending on the weather, late winter is the best time to begin riding in the hills. Later, hill work may evolve into hill intervals and repeats, depending on your weaknesses. A rider can work to maintain strength throughout the season with weight room training and hill work. This is especially helpful for women and masters.

力量能力的培养从初冬的举重房里的训练开 始。如果你遵循训练计划的话，你会在接近 冬季中期的基础期 1 结束前获得所需的最大 力量。然后你应把重点转向在车上提升你的 力量。根据天气状况，晚冬是最佳的开始爬 山的时间。接着，山地骑行会演化为间歇式 爬坡和重复式爬坡训练，具体选择取决于你 的弱项。通过举重和爬山训练，车手可以在 整个赛季里维持其力量水平。这对女性和老 将们尤其有帮助。

Speed Skill

速度技能

As with force, speed-skill development improves pedaling economy. Frequent drill work, especially in the winter months, teaches big and small muscles exactly when to contract and when to relax. As the muscles involved in pedaling are activated with precise harmony, precious fuel is conserved. Just as with endurance and force, speed skill training begins in the late fall or early winter, depending on the race schedule, and continues at a maintenance level throughout the rest of the season.

与力量能力一样，速度技能的培养会提升蹬 踏的效率。经常地做高踏频练习，特别是在 冬季，能够教会大小肌肉群何时放松何时收 缩。当与蹬踏相关的肌肉群能够精确和谐地 运动时，你就能节约很多宝贵的能量。正如 耐力和力量训练一样，速度技能的训练也是 从深秋或初冬开始，取决于你的比赛日程， 并在余下的整个赛季中维持在一个稳定的级 别。

Muscular Endurance

肌肉耐力

Muscular-endurance work begins in mid-winter with sustained efforts of several minutes in the heart rate zone 3 or power zone CP90. By late winter, it gradually progresses to interval training in the heart rate zones 4 and 5a or CP30 to CP60. The work intervals gradually get longer as the recovery intervals shorten. By spring, the athlete is riding up to an hour in these zones. The effort is much like “controlled” time trialing and tremendously effective in boosting both aerobic and

肌肉耐力训练从冬季中期开始，方式是在心 率区间 3 或者功率区间 CP90 持续出力。到 了冬季晚期时，要逐渐过渡到在心率区间 4 和 5a 或者功率区间 CP30 到 CP60 之间的间 歇训练。每次间歇的出力时段逐渐加长，而 恢复时段逐渐缩短。到了春季，运动员要能 够在这个强度上骑行一个小时。这个练习很 象受控制的个人计时赛，对提升有氧能力和 无氧适应力极其有效，而且几乎没有过度训

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anaerobic fitness with little risk of overtraining.

Throughout the Race period, muscular endurance is maintained.

练的风险。在整个比赛期，你需要保持已有 的肌肉耐力水平。

Power

力度

Power may be the most misunderstood aspect of training in cycling. Most athletes do sprints with brief recovery periods to try to improve their power. They are really working on anaerobic endurance. You can improve power with brief sprints at near maximum exertion followed by long recovery intervals. Natural sprinters love these workouts. Those with little power – riders possessing great endurance and little speed skill or force – find power workouts painful and dread doing them. For these cyclists the blending of speed skill and force training into power development will lead to an effective jump at the start of sprints

力度可能是自行车训练中最易被误解的方 面。大部分运动员尝试改善力度水平的训练 方式是夹杂短暂的恢复期的反复冲刺。但他 们练的其实是无氧耐力。改善力度的方法其 实是以接近最大努力的短暂冲刺加上长时间 恢复期的间歇训练。天生的冲刺好手喜欢这 样的锻炼。那些力度不足的车手——他们拥 有极好的耐力以及很差的速度技能或力 量――会觉得力度训练痛苦不堪而害怕做这 类锻炼。对这些车手来说，把速度技能和力 量训练融合为力度水平的提高，将会使他们 在开始冲刺时有明显的飞跃。

Anaerobic Endurance

无氧耐力

Anaerobic-endurance training includes aerobic capacity-developing intervals and lactate tolerance repetitions. At the start of the Build period of training, the experienced athlete should phase into interval training to bring his or her aerobic capacity to a peak. During the last weeks of the Build period, lactate-tolerance work trains the body to dissipate lactate from the blood and to buffer its usual effects.

Anaerobic-endurance training is quite stressful and should not be a part of the novice cyclist’s regimen. Both speed skill and endurance should be well established with at least two years of training before regularly attempting these workouts. The likely results of too much anaerobic-endurance work too soon are burnout and overtraining.

无氧耐力训练包括培养有氧能力的间歇训练 和重复性的乳酸耐受式训练。在发展期开始 时，有经验的运动员会引入间歇训练以使自 己的有氧能力到达顶峰。在发展期的最后几 个星期里，乳酸耐受训练使身体能够从血液 中的尽快排出乳酸盐并缓冲它的影响。无氧 耐力训练的强度非常大，所以新车手不应该 考虑这种类型的训练。在有计划地尝试这类 训练项目之前，你应该已经训练了至少两年 来建立良好的速度技能和耐力。过于心急地 进行过多的无氧耐力训练很可能会导致力竭 和训练过度。

Ability Regions

能力区间

In this section, it may sound as if I’m encouraging you to specialize in a particular category of races. I’m not. My purpose here is to show you how to blend the six abilities

这一节的内容听上去好象是我在鼓励你去专 攻某些特定类型的比赛。其实不是这样的。 我的目的是向你展示如何把前面谈过的六项 能力融合起来并在特定类型的比赛中发挥出

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previously discussed to produce optimal performance for specific types of races. Your strengths will favor success in some of these, but it is likely that you will still need to improve limiters for complete mastery. It will also help you to begin seeing how strengths and limiters are blended into a comprehensive training program.

最好的成绩。在有些比赛中，你的强项能使 你处于有利位置，但可能你还是需要改善某 些限制因素后才能取得完全的优势。另外本 节内容这还能帮助你了解怎样把强项和限制 因素融合进一个全面的训练规划里。

To understand the requirements of various types of races, it is helpful to further refine the triangle as in Figure 6.4.

为了帮助你理解各种不同类型的比赛的 要求，我们把三角形进一步细化，如图 6.4 所示。

Figure 6.4

图 6.4 竞赛能力区域图

Racing abilities regions

Note that the triangle is divided into six regions, each representing a specific set of ability requirements. By now, you should be able to position yourself within one of the regions based on your known strengths. For example, if endurance is your number one ability and force is second, then you are a region I cyclist – high in muscular endurance with a tendency toward endurance. If two or all three of the natural abilities are equal for you, then your proficiencies may help define your region. Sprinters usually fit into the speed skill regions (IV-V), climbers into the force regions (II-III), and time trialists into the endurance regions (I-VI).

三角形被划分为六个区域，每个区域代 表一个特定的能力要求集合。现在基于你已 经知道的自己的强项，你应该可以在这些区 域中找到你自己的位置。例如，如果耐力是 你最强的能力，而力量排第二，那么你就是 区域 I 车手 —— 肌肉耐力很强，并偏向耐 力。如果你有两到三种自然能力的水平相当 的话，你最擅长的技术也许会帮助你定位。 例如，冲刺好手通常是在速度技能的区域 （IV-V），爬坡好手在力量区域(II-III)，而 计时赛好手在耐力区域（I-VI）。

Races may also be divided into these same six regions based on their type, distance, and terrain. If you are a region I cyclist, then you will do best in region I races. The ability regions triangle also helps you decide what to work on in order to perform better in any of the other regions.

比赛也可以根据其类型，距离和地形划 分为同样的六个区域。如果你是个区域 I 的 车手，那么你在区域 I 的比赛中就会发挥得 最好。能力区域三角图还可以帮助你确定需 要如何努力才能在其它区域的比赛中表现得 更好。 以下将描述按能力区域划分的不同类型

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must train for each type. Obviously, your strengths will require less training time than your limiters. Chapter 8 will teach you how to blend the training of the various abilities, and Chapter 9 will provide detailed workouts to support each of these ability requirements.

比赛，以及按优先级排列的你必须为之训练 的各种比赛能力。当然，相比于你的强项方 面，你应该在你的限定因素方面花费更多的 训练时间。第 8 章将会教你怎么把各种能力 的训练合在一起，第 9 章会提供详细的训练 科目来满足每种比赛能力的需要。

The priorities of training that are listed here for each region do not imply an order of training, but rather an emphasis in training.

Given that you have time and energy constraints placed on your training (career, family, home maintenance, etc.), it is necessary to decide what is most important in order to properly focus. If any of the first three abilities in a given list is a personal weakness, and this is the type of A-priority race you are training for, then you must elevate the identified ability to first priority when it comes to training. The last three abilities in each priority list have limited value for the type of race for which you’re training. Do not avoid these areas, but do assign them less training time and energy. If a strength area falls into one of the last three abilities, you need place only minor emphasis on it. Realize that you can’t be good at everything. And also realize that we are working within the concept of limiters.

Determine what’s holding you back and then correct that weakness.

注意每一个区域里列出的训练的优先级 并非训练的顺序，而只是训练的重要性指 标。因为你的训练会受到时间和精力方面的 限制（工作，家庭，修缮房子之类），所以 必须要确定什么是最重要的，从而让你更好 地抓住重点。如果某个列表的前三项能力中 有任何一项是你的弱项，而这类比赛又是你 的训练年度中的 A 级赛事，那么你在训练时 就必须要把这些弱项能力的提高放到最优先 的位置。优先级列表中的最后三项对该类型 比赛的价值很有限，但是不要避开这类训 练，还是应该花费少量时间和精力在上面。 如果你的某个强项成为列表中的最后三项能 力之一的话，那么你只需要对其稍加留意就 可以了。要知道你不可能所有的方面都强。 另外还要认识到我们是在限制因素概念的指 导下训练。也就是说确定是什么东西拖了你 的后腿，然后强化这个弱项。

Region I

区域 I

Region I includes the long, flat to rolling races that are so common in the northwestern European countries of the Netherlands and Belgium. In the United States, races of more than 100 miles are becoming harder to find.

Wind direction, team tactics, and mental tenacity go a long way toward determining the outcome of those races. Riders with excellent endurance and time trialing proficiency are likely to emerge victorious. These races are also likely to come down to a pack sprint.

区域 I 包括那种长距离的路面平坦的比赛， 这种比赛在西北欧国家如荷兰和比利时是很 常见的；但是在美国，超过 100 英里的比赛 越来越难找了。风向，团队战术和坚韧的意 志很大程度上决定了比赛的结果。拥有绝佳 耐力和计时赛专长的车手很可能成为胜者， 虽然这些比赛也可能最终会以集体冲刺收 场。

Also included in this region are time trials that are 30 kilometers or longer. Indeed, time trialing proficiency is critical to performance in region I races. If your weakness is time trialing,

这个区域的比赛还包括 30 公里或更长 的计时赛。的确，计时赛专长是区域 I 比赛 水平发挥的关键。如果你的弱项是计时赛， 那么你需要把大量精力放在肌肉耐力的训练

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you need to put a great deal of emphasis on muscular-endurance training in order to race well. Good time trialists have exceptional lactate thresholds relative to their aerobic capacities and maximum power outputs. They develop the ability to ride comfortably in an aerodynamic position and minimize wasted energy in pedaling. They also have superior ability to concentrate despite great suffering.

上，才有可能在比赛中表现好。相比于他们 的有氧能力和最大功率输出而言，好的计时 赛车手都有超乎常人的乳酸盐阈值。他们能 长期保持空气动力学姿势舒适骑行，并具有 高效率蹬踏的能力。他们还具有在承受巨大 痛苦时保持专注的超强能力。

Priorities for region I training Primary importance Endurance Muscular endurance Force Secondary importance Anaerobic endurance Speed skill Power

区域 I 训练的优先级顺序 最重要的： 耐力 肌肉耐力 力量 次重要的： 无氧耐力 速度技能 力度

Region II

区域 II

Region II races include time trials of about 15 to 30 kilometers and road races of less than three hours. Hills are usually the element that determines outcomes. These are common road races in U.S. cycling.

区域 II 比赛包括了 15－30 公里的计时赛以 及少于 3 小时的公路赛。爬坡往往是决定这 类比赛结果的主要因素。这类公路比赛是在 美国最常见的。

Climbing is a central proficiency skill for region II. What makes for champion climbers?

Typically, they have less than two pounds of body weight for every inch of height. They are capable of generating high wattage per pound of body weight in sustained efforts. This requires a high lactate threshold-power output and a large aerobic capacity. Natural climbers have an economical climbing style and are especially nimble on the pedals when out of the saddle on a climb.

爬坡是区域 II 的核心技能。是什么造就 了爬坡冠军呢？通常他们身高和体重的比例 是平均每英寸身高少于两磅。他们的单位体 重所产生的输出功率更高，并能保持这种做 功状态。这需要在乳酸阈值状态下的较高的 功率输出以及较大的有氧能力。天生的爬坡 手有高效的爬坡方式，在站立式爬坡时的蹬 踏也特别灵巧。

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Priorities for region II training Primary importance Force Muscular endurance Endurance Secondary importance Power Speed skill Anaerobic endurance

区域 II 训练的优先级顺序 最重要的： 力量 肌肉耐力 耐力 次重要的： 力度 速度技能 无氧耐力

Region III

区域 III

Region III in road racing is found only in short prologues of stage races. These are generally individual time trials on hilly courses taking only a few minutes to complete. As such, there is no need for the road racer to train for these events. The stage racer must simply grin and bear the agony.

区域 III 类型的公路赛只出现在分段式公路 赛的短距离序幕战中。这些比赛一般都是几 分钟就能完成的山地路段的个人计时赛。正 因如此，车手们没有必要为此类比赛专项训 练。他们只需要咬咬牙忍过这段痛苦就行 了。

Region IV

区域 IV

Region IV is in the domain of the track racer, especially the match sprinter. Training for this region is not within the scope of this book.

区域 IV 是场地车手的领域，特别是追逐冲 刺选手。关于该区域的训练不在本书的范围 之内。

Region V

区域 V

Region V includes short criteriums that are typical of many masters, women’s, and juniors races. These are forty-five minutes or less and

区域 V 包括短距离的绕圈赛，这是许多老将 级车手，女性车手和新手们的典型比赛。这 些比赛的时间通常为 45 分钟或者更短，并

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have a high requirement for speed skill and anaerobic endurance. You must also realize that while this is a short event with much sprinting, it is still an endurance race. Don’t disregard the development of this primary ability.

对速度技能和无氧耐力有很高的要求。你还 必须认识到，虽然比赛时间短，冲刺也很 多，但它仍然式耐力性比赛。不要忽视了这 项主要能力的培养。

Short criteriums attract riders who are good sprinters. They usually have great total body strength and a capacity to produce extremely high power outputs instantaneously.

This power is often marked by the ability to produce vertical jumps in excess of 22 inches.

Champion sprinters have the dynamic balance of a gymnast and can turn the cranks at extremely high cadences. In close-quarters sprints, they race aggressively with no thought given to “what would happen if . . .” — they are confident in their ability to win the close one.

短距离绕圈赛对好的冲刺型车手很有吸 引力。他们身体的总体力量较强，能够在瞬 间爆发出极高的功率输出。这种爆发力通常 表现为能垂直弹跳离地超过 22 英寸（56 厘 米）。冠军级冲刺手有象体操运动员一样的 动态平衡能力，并能够以超高的踏频驱动曲 柄。在贴身肉搏式的冲刺中，他们表现地非 常勇猛，决不会去想“如果…会怎么样”之 类的问题。他们非常自信有能力赢得这类差 之毫厘的比赛。

Priorities for region V training Primary importance Speed skill Anaerobic endurance Endurance Secondary importance Power Force Muscular endurance

区域 V 训练的优先级顺序 最重要的： 速度技能 无氧耐力 耐力 次重要的： 力度 力量 肌肉耐力

Region VI

区域 VI

Region VI races are long criteriums and circuit races. This is the most common type of race in the United States. Notice that the primary quality of criterium racing is still endurance.

Criteriums, however, requires less endurance ability than do longer road races. The ability to maintain speed and repeatedly sprint out of corners is necessary for success, as are superb

区域 VI 类的比赛是长距离的绕圈赛和巡回 赛。这是美国最常见的比赛类型。要注意绕 圈赛需要的主要能力仍然是耐力。当然和长 距离的公路赛比起来，绕圈赛需要的耐力能 力稍低一些。保持速度和出弯道时的重复性 冲刺的能力对取得胜利所必需的，另外在过 弯，挤撞和保持平衡时也需要极好的控车技

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bike handling skills when cornering, bumping, and balancing.

术。

If in a particular race, a hill or hills are the deciding factor, then force may replace speed skill as a success characteristic.

如果在某个比赛中，一座或多座山是决 定性的因素时，力量会取代速度技能成为获 胜所需的条件。

Priorities for region VI training Primary importance Endurance Anaerobic endurance Speed skill Secondary importance Muscular endurance Force Power

区域 VI 训练的优先级顺序 最重要的： 耐力 无氧耐力 速度技能 次重要的： 肌肉耐力 力量 力度

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Chapter 7 RACE

第7章

PLANNING TO

为比赛而计划 你的训练方法和专业运动员 一样，不同的只是运动量。 ――MICHELE FERRARI 意大利自行车教练

The method is the same for you as it is for The pros. What is different is the workload.

– MICHELE FERRARI, Italian cycling coach

Why do you train? Is it to enjoy fresh air, the companionship of friends, travel to exotic places, and the feeling of fitness? Or is it to prepare for the peak experience of racing near your limits?

你为什么而训练？是为了享受新鲜空气，朋 友间的友谊，或者是异国的情调，健美的身 材吗？抑或是为了体验达到自身极限的那种 高潮感觉？

Certainly all of these play a part in getting you out the door and onto a saddle, but since you’re reading this book, I suspect the latter choice is correct. All of us want to see how well we can perform, to get new glimpses of our potential, to push the limits of fitness, and to bask in the glow of success.

当然所有这些因素都或多或少使你下决 心走出家门跨上单车，但对于那些读这本书 的人来说，我觉得后一种选择是正确的。我 们都很渴望了解自己到底能骑多快，到底有 多大的潜能，能否达到身体的极限，以及享 受胜利的光芒。

This chapter lays the groundwork for chapter 8 and 9, in which you will develop your own personalized training plan.

本章是第 8 章和第 9 章的基础。在后两 章中主要讨论如何建立适合个人的训练计 划。

Training Systems

训练系统

Cyclists typically gravitate to one of three training systems in order to prepare for racing.

Each has produced champions. Most athletes don’t consciously select a system – it just happens. They roll out of the driveway every day and then do what they feel like once on the road, or they meet with a group and let the top riders determine the day’s workout. This is not the way to achieve your true potential as a bicycle racer. The road to racing success begins with understanding where you are headed and how you will get there. The starting point is a decision to train purposefully. Until haphazard workouts are replaced with systematic training, approaching your potential is highly unlikely.

一共有 3 种训练系统，每种训练系统都产生 过冠军。骑车们在准备比赛时，往往会倾向 于选择其中的一个，虽然他们自己往往没有 感觉 ―― 而事实就是这样。 每天当他们骑 出家门口的车道时，要么是跟着自己在路上 的感觉骑，要么就是跟随队伍，由其中的资 深车手决定当天的训练量。对于自行车手来 说这么做达不到自身的真正潜力。通向比赛 成功之路的起点是有目的的训练：你必须先 了解你的目标以及如何实现目标。用系统化 的训练代替随心所欲的训练，否则你的潜能 将不太可能发挥。

Selecting a training system has a lot to do with this decision. Let’s examine the three training systems most commonly used by cyclists: race into shape, always fit, and

做出选择之前，让我们先考察一下这三 种被车手们经常使用的训练系统：以赛代 练，长期性素质训练，和周期性训练。

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periodization. 以赛代练

Race into Shape The most common training system used by cyclists is racing into shape. It traces its roots back to the days of wool jerseys and nail-on cleats. Even in the age of the power-meters, fingertip shifters, and titanium components, racing into shape is still the system used by most cyclists. It’s easy to do – there are only two steps.

车手们最常用的训练系统就是以赛代练。这 可以追溯到早期的羊毛衫和钉鞋底时代 【1】。即使在目前这个使用功率表，手变 速和钛部件的年代，以赛代练仍然被大多数 车手们采用，因为它简单易行 ―― 只有两 步。

Step 1 involves building a large aerobic base by pedaling one thousand miles easily.

Nearly every rider I talk with knows this number and speaks of it with quiet reverence.

Interestingly, the thousand-mile goal does work well for some athletes. But it doesn’t work for everyone. For some, it is way too much, and for others it is simply not enough.

第一步是建立一个基础的有氧能力，方 法是不那么费力地骑 1000 英里。几乎我认 识的所有骑手都知道这个数字，提到它时也 都怀着相当的敬意【2】。有趣的是，1000 英里的目标适合某些运动员，但并非所有 人。对有些人来说 1000 英里太长了，而对 另一些人来说又太简单了。

Once you have established aerobic endurance, step 2 commences: race. The idea is that by going to a race every weekend, and club races at mid-week, a high level of fitness will result.

当你建立了有氧耐力以后，就可进行第 二步了：比赛。方法是每个周末参加一次比 赛，以及每周三或周四参加一次俱乐部比 赛。这样就可以使身体素质保持在较高水 平。

There are some good reasons to train this way, the most important being that the fitness developed is specific to the demands of racing.

What could be more similar to racing than racing? There are, however, some problems.

Training this way is very unpredictable. It’s just as likely that great fitness will occur at the wrong time as at the right time relative to the most important races of the season. Another problem is that there is no planned rest. Racing into shape frequently leads to overtraining. It is also likely to lead to premature burnout. Every time you put your wheel on a starting line there is an emotional investment. After some number of these in a short period of time the rider loses enthusiasm. It’s as if you have only so many matches to burn and once they are all used up the body and mind are unwilling to continue.

这种训练方式有一定道理，最重要的理 由就是我们需要发展在比赛中用的着的身体 素质。还有什么比比赛更象比赛的？但是也 存在一些问题。这种训练方式的结果不可预 测。很有可能会发生这种情况：身体素质的 高峰在错误的时间来临，而不是在整个赛季 的最重要的比赛中来临。另一个问题是没有 计划休息时间。频繁的以赛代练会导致过度 训练，也很可能导致过早地出现力竭现象。 每次你把车子停在出发线上时你都会投入情 感，短时间内投入的次数太多的话就会失去 热情。就好象你只有这么多火柴一样，如果 把它们一下子都点光，身心就不愿意继续配 合了。

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Always Fit

长期性素质训练

In warmer climates such as Florida, southern California, and Arizona, cyclists often try to stay in racing shape year-round. The cooler weather and availability of training races throughout the winter entice them to keep a constant level of fitness by doing the same training rides every week. Due to weather constraints, athletes in other parts of the country never even consider this system. That’s good reason why sloppy weather and frigid temperatures are probably an advantage for training.

在气候温暖的地带，比如佛罗里达，南加州 和亚利桑那，骑手们常常在整年中保持比赛 状态。由于冬天天气凉爽，适合户外比赛， 这也诱使他们每周都保持同样强度训练，从 而长期保持高水平的身体素质。而其他地方 的运动员由于天气原因则不能考虑这种训练 模式，这也是为什么阴雨天气和寒冷气候不 利于训练的原因之一【3】。

The greatest issues facing the always-fit trainer are boredom and burnout. After 220 to 250 days of high-level training, an athlete becomes toast. Burnout is not a pretty sight. All interest in training, racing, and life in general vanishes. It sometimes takes months to regain enthusiasm for riding, if it’s regained at all.

(Chapter 17 will discuss burnout in detail) Another problem has to do with physiology. After about twelve weeks of training in the same way, improvement seems to plateau. And since fitness is never stagnant, if it’s not improving, it must be getting worse.

Trying to maintain fitness at a high level all the time really means trying to minimize losses. It just doesn’t work.

长期性素质训练面临的最大问题是会造 成乏味和力竭。经过 220－250 天的高强度 训练，运动员几乎象面包片一样被烤干了。 力竭可不是好现象，所有对训练和比赛的热 情和对人生的乐趣都消失了。有时车手需要 几个月时间才能恢复骑车的兴趣，如果还能 恢复的话（第 17 章将详细讨论力竭现 象）。 另一个问题是生理学方面的。按照同样 方式训练 12 周后，提高将会停滞在一个平 台期。但身体素质的水平是不会停滞的，如 果不能提高的话，它就会下降。想要长久保 持身体素质在一个较高水平是不可能的，我 们能做的只能是尽量把这种损失降到最小程 度。

Periodization

周期性训练

Periodization is the system used by most successful athletes today, and the one I propose you use. The rest of Part IV describes how to incorporate it into your training.

现在最成功的运动员都采用周期性训练，我 也建议你采用。Part IV 的剩余部分都将描述 如何将其融入你的训练中。

In Chapter 6, I mentioned periodization in relation to the works of Romanian scientist Dr. Tudor Bompa who contributed the foreword to this book. In the late 1940s, Soviet sports scientists discovered that athletic performance improved by varying the training stress throughout the year rather than maintaining a constant training focus. This led to the

在第 6 章，我提到周期性训练来源于罗 马尼亚科学家 Tudor Bompa 博士的著作，他 也是本书前言的作者。20 世纪 40 年代后 期，苏联的运动科学家发现运动能力的提高 是通过在全年中不断变换训练强度来实现， 而不是靠保持一个不变的强度训练得到的。 这就引出了在不同时间段采用不同训练强度

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development of annual training plans that varied the stress of training over periods of time. The East Germans and Romanians further developed this concept by establishing goals for the various periods, and the system of periodization was born. Bompa so refined the concept that he is known as the “father of periodization”. His seminal work, Theory and Methodology of Training, introduced Western athletes to this training system. The most recent edition of this work is called Periodization, Theory and Methodology of Training.

的年度训练计划。东德和罗马尼亚更深入地 发展了这个概念，为每个时期定义了不同的 目标，这样周期性训练系统就诞生了。其中 Bompa 对这一概念的精细化所做的贡献最 大，也被称为“周期划分之父”。他的开创 性著作，《训练原理和方法论》，为西方的 运动员们打开了这扇训练系统之门。该著作 的最新版本叫做《周期性训练，训练原理和 方法论》。

While athletes and coaches have “Westernized” periodization, they have done so largely without the help of science. Scientific literature offers little in the way of direction as to a long-term training approach for endurance athletes.

现在运动员和教练们已经把周期性训练 “西方化”了，并且在没有科学帮助的条件 下走了很远。因为对耐力运动员的长期训练 计划，科学文献几乎没提出什么方向性指 导。

The basic premise of all periodization programs is that training should progress from the general to the specific. For example, early in the season, the serious cyclist uses much of the available training time to develop general strength with weights, while also crosstraining and doing some riding. Later in the season, more time is spent on the bike in conditions that simulate bicycle racing. While there is no scientific evidence to support such a pattern of training, logic seems to support it. In fact, most of the world’s top athletes adhere to this principle.

所有的周期性训练计划都有一个基本前 提，那就是应该由一般性训练发展到特殊性 训练。比如说，赛季初期，严肃的车手会把 大部分训练时间用于通过举重提高整体力 量，其他时间做交叉训练和骑行；而在赛季 后期，会花更多时间在车上进行模拟比赛式 的训练。虽然这么做也许符合逻辑，而且事 实上世界上大部分顶级运动员都坚持这个训 练原则。但目前没有任何科学依据支持这种 训练模式。

Of course, periodization means more than simply training more specifically. It also involves arranging the workouts in such a way that the elements of fitness achieved in an earlier phase of training are maintained while new ones are addressed and improved. This modular method of training means making small changes in workouts during four to eight week periods. The body will gradually become more fit with such a pattern of change.

当然，周期性训练不仅仅是简单的针对 性训练。它也包括安排高强度训练的方法， 使得在早期阶段获得提高的身体素质指标能 够继续保持，同时能够关注新的素质指标并 继续提高。这是一种模块化的训练方法，每 个模块意味着 4－8 周的训练周期。下个模 块的训练内容相比本模块会有某些微调，这 样身体就能够阶段性地适应这种变化的模 式。

Flexibility of training, or lack of it, may be 采用周期性训练时，骑手们面临的最大 the biggest obstacle facing a cyclist using 障碍也许就是对训练灵活性的把握。骑手一 periodization. Once a rider has outlined a plan, 旦订好了训练计划，就不太愿意变动它。成 there is often a reluctance to vary from it. 功的周期性训练需要灵活性。我所指导的所 Successful periodization requires flexibility. 有运动员都曾在赛季的某些时候因感冒，工

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I’ve never coached an athlete who got through an entire season without a cold, work responsibilities, or a visit from Aunt Bessie getting in the way of the plan. That’s just the way life is. An annual training plan should never be viewed as “final”. You must assume from the outset that there will be changes due to unforeseen and unavoidable complications.

Remember this in the next chapter when you sit down to write your training plan.

作，或拜会家人等原因而使原先的训练计划 受阻，生活就是这样。年度训练计划不应该 被视作“最终版本”，从一开始你就要想到 会存在不可预见和难以避免的因素导致变 化。当你准备坐下来按照以下的章节定制训 练计划的时候，千万记住这一点。

Another problem with periodization is all the scientific mumbo-jumbo that goes along with it. The language of periodization seems to confuse many, including coaches. Figure 7.1 illustrates the terms as used for blocks of time in periodization. For the purposes of this book, when referring to specific mesocycle periods, the bold terms in Figure 7.1 are used: Preparation, Base, Build, Peak, Race, and Transition.

周期性训练的另一个问题是它使用的科 学术语。划分阶段的术语把很多人都搞糊涂 了，包括教练。图 7.1 以时间块的方式表示 了阶段划分的各种术语的含义。在本书中， 当提到小周期（mesocycle）时，就是指图 7.1 中的黑体字术语：准备期，基础期，发 展期，高峰期，比赛期和过渡期。

Figure 7.1 The training year divided into mesocycles and microcycles

图 7.1

被细分成小周期和微周期（周）的赛季

Training Periods

训练周期

The reason for dividing the season into specific periods in a periodization plan is that this division allows for emphasis on specific aspects of fitness, while maintaining others developed in earlier periods. Trying to improve all aspects of training at the same time is impossible. No athlete is capable of handling that much simultaneous stress. Periodization also allows for two of the training principles discussed in Chapter 3 – progressive overload and adaptation.

周期性训练计划把整个赛季划分为各个特别 的周期，每个周期在保持前期阶段已获得的 训练成果的基础上，重点训练特定方面的身 体素质。同时全方位提高各方面身体素质的 训练是不现实的。没有一个运动员能够承受 这种全方位的训练压力。周期性训练也考虑 到第 3 章讲过的两个训练原则 ―― 逐步加 压和适应。

表 7.2 图示了周期性训练的各个组成部

Figure 7.2 diagrams the process of

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periodization, describes the focus of each mesocycle period, and suggests a time frame for each period.

分，以及每个周期的训练重点和建议的时间 段。

Figure 7.2 Using training periods to peak at preselected times

图 7.2

If you add up the suggested times for each period you’ll find a range of 21 to 38 weeks – well short of a year. The reason for this is that I’ve found cyclists perform best when they peak two or three times during a year. Multipeak seasons allow for rest and recovery more frequently, are less likely to cause burnout or overtraining, and keep training and racing fun.

If you do things right – instead of losing fitness as a long race season progresses – each subsequent peak is higher than the previous one. In Chapter 8, I’ll explain how to design such a multi-peak season.

把以上各个周期的建议时间段相加，你 会发现整个周期是 21－38 周 ―― 不到一年 的时间。之所以这么安排是因为我发现车手 们一年里有 2－3 个高峰期时状态最好。多 个高峰期间顾及到更频繁的休息和恢复，这 样就不大会造成力竭和过量训练，并有利于 保持训练和比赛的乐趣。如果你做的好的 话 ―― 而不是在以比赛为主的漫长赛季中 失去优势 ―― 你的每个高峰期都会比前一 个更高些。在第 8 章，我将解释如果设计这 样的多个高峰期。

In the remainder of this chapter, I’ll introduce you to each period in detail. Every aspect of periodization is described, along with suggestions for how to train the racing abilities discussed in the last two chapters. As you read about the period, use Figure 7.3 to see how

本章的剩余部分将详细介绍每个周期。 我将描述周期划分的每个方面，以及如何训 练前两章讨论的比赛能力的建议。当你理解 周期的时候，请参考图 7.3 以了解一个假定 的赛季中训练量和强度是如何结合的。虽然

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volume and intensity blend in this hypothetical season. While will not look exactly the way your will, it probably comes close. The elements common to most periodization plans are increased volume at the start of the training year followed by increased intensity as volume declines. Notice that there are reduced-volume recovery weeks scheduled periodically throughout the Base and Build periods. These are important – don’t pass them up.

这种假定的安排不会与你的训练计划完全相 同，但大致上差不多。大多数周期性训练计 划的共同点都是在赛季初期增加训练量，然 逐渐增加训练强度，减少训练量。注意恢复 周 ―― 在基础期和发展期里周期性出现的 训练量较小的一周 ―― 它很重要 ，千万 不 要忽视。

Figure 7.3 Hypothetical training year divided into periods showing the interplay of volume and intensity

图 7.3

Accompanying each period description in the following section is a diagram that illustrates the mix of racing abilities for that period. It is especially important to note that the portion of the pie chart devoted to each ability is not exact. The amount of time spent working on each fitness ability will vary with the individual’s strengths and limiters. Use the pie chart only as a rough guide of how to proportion training time.

以下各节中的周期介绍都配有一个饼 图，显示该周期所关注的训练重点。需要特 别注意的是饼图中各种能力所占的比例是大 致的。由于个体的能力和其他限制因素，实 际花在各个身体素质指标的训练时间是不一 样的。饼图只是一个如何分配训练时间的粗 略的指导。

Preparation Period

准备期

The preparation period generally marks the start of the training year and is included only if there has been a long transition following the end of the racing season. It is usually scheduled for the late fall or early winter, depending on when the last race was and the length of the transition.

准备期一般标志着训练年度的开始，只有在 赛季结束后有相当长的过度期时才需要，一 般发生在秋末或初冬，根据上赛季的最后一 场比赛的日期和过度期的长短而调整。

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Figure 7.4A Preparation

图 7.4A 准备期

The purpose of this period is to prepare the athlete’s body for the periods to follow. It’s a time of training to train. Workouts are low intensity with an emphasis on aerobic endurance, especially in the form of crosstraining. Activities such as running, vigorous hiking, cross-country skiing, snowshoeing, swimming, and in-line skating will maintain or improve cardiorespiratory (heart, blood, blood vessels, and lungs) fitness.

The total volume of training is low when compared with most other periods.

该时期的目的是为下面各个周期做身体 上的准备，或者说为了真正的训练而训练。 训练的特点是低强度，重点在最大摄氧量， 形式是交叉训练，比如长跑，野外徒步，越 野滑雪，穿雪鞋旅行，游泳和单排轮滑。这 些运动能够保持和提高心肺系统的功能（心 脏，血液，血管和肺）。相比于其他周期， 准备期的训练总量相对较小。

Strength training begins with the Anatomical Adaptation (AA) phase that prepares the muscles and tendons for the heavier stresses to follow later. (Strength training is discussed in detail in Chapter 12).

力量训练由解剖学适应阶段（AA）开 始，该阶段的目的是为接下来的更大重量做 肌腱方面的准备（第 12 章详细介绍力量训 练）。

Speed skills can be developed through drills, usually done on an indoor trainer or rollers. This will reawaken the legs to spinning fluidly in smooth circles.

速度技巧练习，一般在室内骑行台或滚 筒上进行，目的是让踩踏更圆更流畅。

Base Period

基础期

The Base period is the time to fully establish the basic fitness abilities of endurance, force, and speed skills. Base is generally the longest period of the season, lasting eight to twelve weeks. Some athletes are careless with Base training, ending it too soon. It is essential that

基础期是全面改善耐力，力量和速度技巧等 基本身体素质的时期。基础期持续 8－12 周，一般是整个赛季中最长的一个时期。有 些运动员不重视基础训练，使得该时期结束 的太快了。必须强调基础能力的重要性，因

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the basic abilities have a strong foothold before launching high-intensity training.

为它是以后的高强度训练的立足点。

In the warm-winter states, there may be races available during this period. I usually recommend that these be avoided. They are often demoralizing since some riders are in good shape (the always-fit ones), and you won’t be, if you’re following this plan. If you must do one of these races, treat it as a workout and do not take the results seriously.

Remember that it is okay to abandon the race.

These races are of no consequence for your season ahead.

在冬季比较温暖的国家，这一时期也许 会有比赛举行。但通常我建议不要参加，因 为有些骑手状态很好（长期高强度训练的那 些人），而你却不是 ―― 如果你遵照本计 划的话 ―― 这常常影响士气。如果你一定 要参加的话，就把它当作训练而不要太看重 比赛结果。记住这些比赛是可有可无的，其 结果不会对你接下来的赛季产生影响。

Since this is such a long period and there will be many changes taking place in your fitness throughout, the Base period is divided into three segments: Base 1, Base 2, and Base 3. The volume of training grows in each base period as crosstraining phases into on-bike training. Intensity rises slightly (see Figure 7.3).

基础期很长，而且在此期间你的身体素 质会变化很多，所以我们将它划分为三个阶 段：基础期 1，基础期 2 和基础期 3。随着 各阶段的深入，将从交叉训练过渡到车上训 练，训练总量和训练强度也会慢慢提升 （见 图 7.3）。

Base 1 marks the start of steady increases in volume to boost aerobic endurance and increase the body’s resiliency to large workloads. In the more northern latitudes, you accomplish most of this through crosstraining.

Cyclists in the warm-winter states should still consider crosstraining instead of spending all of their time on a bike. It’s a long season, and many of the elements of fitness developed now can be accomplished off the bike.

从基础期 1 开始，训练量将稳步提升， 从而提高有氧耐力水平以及大运动量后身体 的恢复能力。在北部高纬度地区，大多是通 过交叉训练来完成的。即使是那些冬季比较 温暖的国家，骑手们最好也采用交叉训练而 不是整天骑车。赛季还很长，而这一时期所 训练的身体素质因素基本用不着在车上练。

Figure 7.4B Base 1

图 7.4B 基础期 1

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Strength training in Base 1 places an emphasis on establishing Maximum Strength (MS) with the use of high-resistance loads and low repetitions. The shift to these greater loads should be gradual so as not to cause injury.

基础期 1 的力量训练重点是采用大负 荷，低重复次数建立最大力量（MS）。要 循序渐进地慢慢加大负荷以避免受伤。

Speed-skills work continues just as in the Preparation period with drills that emphasize high cadence and smooth technique on a trainer or rollers.

速度技巧练习和准备期一样，在骑行台 或滚筒上进行，重点是高踏频和平滑转动的 技术。

Figure 7.4C Base 2

图 7.4C 基础期 2

In Base 2, on-bike endurance work begins to replace crosstraining as the volume rises. As the road rides become longer, the companionship of a group helps the time to pass faster. Be careful, however, not to ride with groups that turn these endurance rides into races. This time of year you will find many “Christmas stars” – riders who are in great race shape in the winter, but aren’t around when the serious racing starts in the summer.

在基础期 2，车上的耐力训练开始替代 交叉训练，训练量也有所上升。骑的路程越 来越长，跟着队伍一起骑会轻松一些。但要 注意，不要把跟队的耐力训练变成比赛。每 年这个时候都会出现很多所谓“圣诞节明 星” ―― 这些在冬天过早进入比赛状态的 骑手们，到了夏天往往会在真正的比赛中状 态全无。

You should plan the majority of your road workouts each week on continuously rolling to hilly courses that place controlled stress on the muscular system. The best courses at this time of the season keep effort below the lactate threshold and allow cadences of 80 rpm and higher while seated on a hill. Staying in the saddle is important for these workouts to develop greater hip extension strength for the next period.

每周你在路上的大部分训练内容应该是 通过连续的爬坡给肌肉系统可控的压力。这 一时期最好的训练内容是保持在乳酸极限之 下，80rpm 左右或更高的踏频坐着爬坡。训 练中一定要坐着爬坡来增强臀部的力量，在 以后的训练中会用的着。

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Weight room training shifts toward maintenance of strength gains made in the previous period. Also, speed-skills work moves outside, weather permitting. Otherwise, indoor workouts continue. Whenever possible, use the road to refine your sprinting form.

在举重房里要继续保持前一时期所获得 的力量。如果天气允许的话，速度技巧的练 习也可转到了户外，否则就继续室内的练 习。只要条件允许，就在路上练习冲刺的技 巧。

Muscular-endurance training is also introduced in Base 2, with tempo workouts based on heart rate or power output (see Chapter 4 for details).

基础期 2 也将引入肌肉耐力训练，根据 心率和功率输出控制训练节奏（细节参见第 4 章）。

Figure 7.4D Base 3

图 7.4D 基础期 3

Base 3 marks a phasing-in of higherintensity training with the introduction of hill work done at or slightly above lactate threshold. In Base 2, somewhat hilly courses ridden in the saddle complemented the weight room workouts by creating greatest hip extension force. Now you should seek out serious hills with long climbs, still riding them mostly in the saddle.

基础期 3 开始逐渐引入更高强度的训 练，如在乳酸极限心率附近或稍高一点的强 度爬山。在基础期 2，坐着爬山锻炼臀部力 量以补充举重房中的训练。现在你要面对的 应该是真正的长坡，并且仍然以坐着爬坡为 主。

The total weekly volume of training progresses to the highest point of the season in Base 3, with aerobic-endurance rides on the road accounting for about half of all training time. The longest workouts now should be at least as long as your longest race of the season or two hours, whichever is longer. Group rides are still the best way to get in these long efforts. Some in the group may be ready for higher-intensity training and so these rides will typically become faster. While it’s okay to occasionally put the hammer down in a sprint for the city limits sign, don’t turn these into

基础期 3 的每周训练量是整个赛季中最 高的，其中有氧耐力骑行占整个训练时间的 一半左右。每次训练的最远距离至少相当于 你赛季中最远的比赛距离或至少两个小时。 团队骑行仍然是最好的训练方式。团队中也 许有些人已经准备好更高强度训练了，所以 他们会骑地更快些。虽然偶尔在冲刺时看到 城市限速标志时慢下来，不要把这些变成比 赛。这不太容易，特别是“比赛”的冲动比 较强的时候。耐心点，你的目标是在做功较 少的条件下尽可能骑得最快，到下个周期时 你才需要开足马力。在赛季后期，你会感谢

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races. This is not easy to do as the pressure to “race” will be high. Be patient and sit in. Your purpose is to get as fast as you can with loweffort rides before turning up the heat in the next period. Later in the season, you’ll be glad you held back.

当初保存实力的。

Muscular-endurance training is increased and weight workouts continue as maintenance.

Several weekly workouts should now take you to the lactate threshold intensity training zones.

肌肉耐力训练将会增加，继续举重训练 以保持力量。每周的高强调训练应该达到乳 酸极限强度的训练区域。

Speed-skills work, done mostly as form sprints, must now be on the road.

速度技巧练习必须在路上进行，主要练 习冲刺。

Build Period

发展期

A multi-peak season includes two or more full Build periods. This is shown in Figure 7.3. As you can see, Build 1 maintains the volume of training at a relatively high level, although less than that achieved in three of the previous eight weeks. That means when it is time to return to Build 1, following the first Race period, you may need to re-establish your endurance, force, and speed skills.

从图 7.3 中你能看到，要想在一个赛季中出 现多个高峰期，就需要有两个或两个以上完 整的发展期。发展期 1 保持相当高水平的训 练量，虽然比前面的 3 个 8 周的基础期稍小 一些。这意味着在第一个比赛期结束之后又 进入发展期 1 时，你需要重建你的耐力，力 量和速度技巧。

The Build period is marked by the introduction of anaerobic-endurance training.

Just as with force, hill work, and muscularendurance training, this should be done cautiously to avoid injury.

发展期的标志是引入了无氧耐力训练。 因为与力量训练，爬山，和肌肉耐力训练同 时进行，所以一定要小心进行，避免受伤。

Figure 7.4E Build 1

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There will probably be criteriums and road races throughout this period. These should mostly be low-priority, and you can regard them as a substitute for anaerobic-endurance training. Anaerobic-endurance workouts may also include intervals and fast group rides.

绕圈赛和公路赛可能会贯穿这一时期。 这些比赛应该是较低优先级的，你可以把它 们视作无氧耐力训练的替代。无氧耐力训练 可能还包括间歇训练和快速大组骑行。

During Build 1, endurance work is reduced, but is still a prominent focus of training. At this time in the season such rides may occur less frequently than in the Base period. You will be much better served by doing your long, easy endurance rides during this period with one or two teammates rather than with a large group. Use the group rides for the development of muscular endurance and anaerobic endurance. It is important to avoid overtraining during this phase of training. Now is the time it can easily happen. Pay close attention to your fatigue level during group rides. If you feel dead in the saddle, don’t work hard with the group. Either sit in, getting as much of a free ride as you can, or turn off and ride alone. Be smart. You’re not doing this to impress your friends. Save that for the races.

发展期 1 期间，耐力训练减少，但仍是 训练的重要内容之一。相比于基础期的大量 耐力训练，现在这类骑行将会少一些，而且 也许会变成和一两个队友一起做长而轻松的 骑行方式。这个时期的大队骑行不适合做耐 力训练，而是用来锻炼肌肉耐力和无氧耐力 的。另外在这一时期要特别注意避免过度训 练，因为它特别容易发生。大组骑行时要时 时注意你的疲劳程度，如果你感觉累得死去 活来时，就不要再拼命了。这时要么跟在队 伍里根据体力做自由骑行，要么就干脆别跟 了。想开些，你用不着在朋友面前逞英雄， 要把力气留到比赛的时候。

Force training in the weight room is either eliminated or cut back to one day a week now as the duration of such sessions gets shorter.

Strength maintenance is the only purpose. For the athlete limited by force, hill work continues to be a primary focus. This may be in the form of muscular-endurance or anaerobic-endurance intervals done on a hill. Appendix C is a workout menu that will offer further suggestions. Anaerobic-endurance workouts can be done with one or two other riders close to your ability. Muscular-endurance is best done alone to prepare you for the focus needed in time trialing and to keep you in the narrow threshold training zones.

举重房里的力量训练要么取消，要么减 少到一周一次，每组的持续时间也相应减 少，唯一的目的就是保持力量。那些力量较 弱的运动员应该继续把重点放在爬山上。现 在爬山的方式是锻炼肌肉耐力或无氧耐力的 间歇训练。附录 C 中的训练菜单将提供更多 的建议。无氧耐力训练可以和一两个水平相 近的骑手一起做。肌肉耐力训练最好单独 做，训练焦点是个人计时赛的需要，心率尽 量保持在乳酸极限训练区域。

Power may now replace speed skills work.

Power training can be combined with other workouts, such as anaerobic-endurance sessions. If so, initially incorporate the powertraining portion of your routine early in the workout when the legs are still fresh. At first, don’t make the common mistake of doing power training at the end of workouts. Reserve

力度练习将代替速度技巧。力度训练可 以和其他训练，如无氧耐力混合进行。具体 做时，要记住在当天训练刚开始时趁大腿最 有力的时候做力度训练，而把无氧耐力和肌 肉耐力训练留在最后做 。刚开始时，不要在 训练快结束时做力度训练，这是骑手们经常 会犯的错误。 在发展期 2 也许会把力度训练

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The Cyclist’s Training Bible (3rd edition) Chapter 7 Planning to Race

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that for anaerobic endurance and muscular endurance. In Build 2 power may be shifted to the end of workouts to simulate the demands of sprinting late in a race.

挪到训练末尾，那是为了模拟比赛快结束时 的冲刺状态。

Figure 7.4F

图 7.4F 发展期 2

Build 2

Build 2 slightly decreases the volume of training while increasing the intensity. Notice that intensity in Figure 7.3 is increased each of the three weeks just as volume increased in the Base period. By now you should be experiencing increasing levels of fatigue and you will need to continue being cautious with anaerobic intensity. If you are unsure about whether you should do a certain workout, be wise and either leave it out or shorten it. The mere fact that you’re questioning it is enough reason to do so. When in doubt – leave it out.

发展期 2 稍微降低了训练量而提升了训 练强度。注意图 7.3 中发展期 2 的三周强度 的增加，就象基础期中训练量的增加一样。 到现在为止你应该对疲劳程度的增加很有经 验了，但你仍需继续注意无氧强度。如果你 拿不准是否要做某项训练时，这时要灵活 些，要么不要做，要么时间缩短，因为你的 疑问就是最好的理由。当你心存疑问时 ―― 就不要去做它。

Training in Build 2 emphasizes intensity to a greater extent than in the previous four weeks. Anaerobic-endurance and muscularendurance sessions become longer with decreasing recovery intervals. At this point, muscular endurance should be long, continuous exertions just as in time trialing.

发展期 2 比前一个 4 周更加重视强度。 无氧耐力和肌肉耐力间歇训练时，每组时间 更长，恢复时间更短。实际上，这时的肌肉 耐力训练应该是象个人计时赛一样的长而连 续的费力骑行。

Weight room training remains at once a week, if at all, and follows a strength maintenance plan. Riders for whom force is not a limiter may stop weight training in this period. I recommend, however, that masters and women continue, but the choice is up to you. Power training may continue as in Build 1.

举重房训练保持一周一次，遵照力量保 持计划。力量不是弱项的骑手也可以停止举 重练习。但是，我建议老将们和女运动员继 续举重，但决定权在你。力度训练和发展期 1 一样。

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自行车训练圣经（第三版） 第 7 章 为比赛而计划 高峰期

Peak Period

Figure 7.4G Peak

图 7.5G 高峰期

The Peak period is when you consolidate racing fitness. It is time to reduce volume and keep intensity levels high relative to the expected demands of the targeted races while emphasizing recovery between workouts. It is now best to train at race-like intensities every 72 to 96 hours. The idea is to be rested and ready to push the limits of the fitness envelope when it’s time for a quality workout. These workouts may also be B- or C-priority races that serve as tune-ups for the A-priority races to follow.

高峰期是巩固你的比赛能力的时期。这一时 期要继续降低训练量和提高训练强度，基本 与准备参加的比赛所需要的强度水平相当， 并要强调训练后的恢复。现在最好每 72－96 小时就做一次比赛级强度的训练。其用意是 休息并保持状态，随时能在高质量的测验中 冲击身体素质极限。这些测验也可以是 B 级 或 C 级的比赛，并为接下来的 A 级赛事调整 状态。

Tapering brings added rest that sometimes causes athletes to question whether they are doing enough. If you’ve designed your season correctly and followed the plan, you will be ready. And, even if you aren’t ready, there’s nothing you can do about it now.

减少的训练量使得休息增加，有时会使 运动员怀疑这么做能不能行。如果你的赛季 计划正确，又严格按照执行，那你肯定能状 态正佳。如果你觉得状态不好，那现在也做 不了什么了。

The purpose of periodization is to reach peak form just as the most important races occur. Since these races are seldom on back-toback weekends and may be separated by several weeks, it’s usually necessary to peak more than once. I’ve found that the athletes I train race best when they peak two times each season. I believe you’ll find that this works for you, also. Chapter 8 will help you design a twin-peaks season using the same procedure I use when training riders.

周期性训练的目的就是在最重要的比赛 时达到高峰期。这些比赛很少会安排在一个 周末，而是常常分散在好几周里，所以往往 需要多个高峰期。我发现我训练的运动员发 挥最好的赛季都有两个高峰期。我相信这也 适用于你。第 8 章将帮助你使用同样的步骤 设计出两个高峰期的赛季计划。

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Race Period

比赛期

This is what you’ve been waiting for. The fun time of the year is starting. Now all that’s needed is to race, work on strength areas, and recover. The racers will provide adequate stress to keep your systems working at a maximum level. Your anaerobic fitness should stay high.

In weeks when there are no races, a race-effort group ride is the best option.

这是你期待已久的时刻，也是一年中最有趣 的时候。你要做的就是比赛，发挥你的强 项，然后休息恢复。比赛会给你足够的身体 压力，并让身体一直保持在高峰状态。你的 无氧能力会保持在高水平。如果一连几周没 有比赛，就进行一次类似比赛的大组骑行。

Up until now, you’ve been working on your limiters. Now is the time to take your strength areas to a new level by emphasizing them. If muscular endurance is a strength, time trial at mid-week. If you’re a strong sprinter, work on that. If climbing is your forte, then climb. Make your strength as strong as possible.

到目前为止，你一直都在和你的弱项斗 争。但现在是尽量发挥你的强项并把它推向 一个新高度的时候了。如果肌肉耐力是你的 强项，那就每周做一次个人计时；如果你个 很强的冲刺手，那就每周练冲刺；如果强项 是爬山，那就每周都爬。尽可能让你的强项 变的更强。

Figure 7.4H Race

图 7.4H

比赛期

Transition Period

过渡期

The Transition period is a time of rest and recovery following a Race period. This should always be included after the last race of the year, but may also be inserted early in the season following the first Peak period to prevent burnout later in the year. Early season Transition periods may be brief, perhaps only five to seven days, whereas at the end of the season such a break may be four weeks or so.

过渡期是比赛期之后的恢复和休息期。它会 出现在上赛季最后一场比赛结束后，但也会 加在赛季早期第一个高峰期之后以避免在赛 季后期出现力竭现象。不同的是，赛季早期 的过渡期比较短，也许只有 5－7 天，但赛 季末尾的过渡期可能有 4 周左右。

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The Cyclist’s Training Bible (3rd edition) Chapter 7 Planning to Race

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Figure 7.4I Transition

图 7.4I

The Transition period should have little regimentation. My only admonition is to do what you feel like doing during this period, as long as it is low intensity and low volume.

Crosstraining is a good idea. Use this time to “recharge your batteries.” The time away from your bike will pay off with higher motivation for training and racing, the healing of minor muscle damage, and the reduction of psychological stress.

过渡期没有什么严格限制。我唯一的忠 告是在这一时期尽管做你喜欢做的活动，只 要是低强度和低训练量的。交叉训练是个好 主意。利用这个时期好好“充电”。现在暂 时不骑车，会为你积累更多的训练和比赛的 动力，治愈小肌肉损伤，并减轻心理紧张状 态。

过渡期

译者注： 【1】：wool jerseys and nail-on cleats 好象是早期自行车运动员的装备，不是很清楚，翻译 的有点猜测成分。 【2】：原文的 quiet reverence 似乎应该是 quite reverence，译文取后者。 【3】：这一段感觉很怪，原文似乎是说阴雨天有利于训练，但按照上下文意思阴雨天应 该不利于训练，译文取后者。

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The Cyclist’s Training Bible (3rd edition) Chapter 8 THE TRAINING YEAR

Chapter 8 YEAR

自行车训练圣经（第三版） 第 8 章 训练年度

THE TRAINING 第 8 章

训练年度

我以前的训练过多了，时间太长了。在成为职业 车手的第一年里我每周训练 35 个小时，实在太 辛苦了。 —— TONY ROMINGER

I used to train too much, too many hours. In my first year as a pro I trained thirty-five hours a week, which is too hard.

-- TONY ROMINGER

NOW it’s time to begin designing an annual training plan. The best time of year to do this is shortly following the end of your last Race period, when you’re ready to start the Preparation period. If you’ve purchased this book after your season has already begun, it’s still a good idea to plan the rest of your year.

Better late than never.

现在是开始设计一个年度训练计划的时候 了。一年里最适合做这件事的时机是在你的 最后一个比赛期刚结束不久的时候，这时你 正准备开始下一训练年度的准备期。如果你 买到这本书时训练季已经开始了，那么你最 好还是为这一年剩余的时间作个计划。迟到 的计划总比没有好。

I’m about to take you through a simple six-step process of annual planning that will have you on the way to a better season before you even turn a crank. This will require some writing, but use a pencil as you’ll need to make changes later. The Annual Training Plan worksheet is in Appendix B. You should make a copy before starting to work. If you prefer to work on your plan electronically, you will find an electronic version of the Annual Training Plan along with other tools for self-coaching at www.TrainingBible.com.

我准备带你简单地走一遍如何制定年度 计划的六步流程，这样你的新赛季就能步入 正确的轨道，即便你还没开始为新赛季训练 一分钟。这需要一些书面工作，最好用铅 笔，因为以后你需要修改它。附录 B 有年度 训练工作表，你应该在开始动手前复印一 份。如果你更喜欢在电脑上制定计划，你可 以到 www.TrainingBible.com 找到年度训练 计划的电子版本，那上面还有一些其它自我 训练用的工具。

The danger in following a methodical process to arrive at a training plan is that you’ll be so engrossed in procedures and numbers that you might forget to think in a realistic way.

The purpose is not simply to write a plan; the purpose is to race better than ever before. At the end of a successful season, you’ll realize how important it was to have a written plan.

遵循系统性的流程来制定训练计划的一 个风险是：你可能会过于关注过程和数字， 而忽略了这个计划是否实际可行。我们的目 标不是简单地写一个计划，而是为了在比赛 中比以前表现地更好。在一个成功的赛季结 束时，你就会认识到有一份书面计划有多么 重要。

Writing and following an annual training plan is somewhat like climbing a mountain.

Before you take the first step, it’s a good idea to know where the peak of the mountain is and how you plan to get there. It also helps if you know what problems you’re likely to encounter along the route so you can be prepared to deal with them. While ascending the mountain, you’ll stop occasionally to look at the peak and check your progress. You may decide to

制定和遵循一个年度训练计划大致类似 于爬一座山。在启程前，你应该了解山顶在 哪儿以及你计划怎么到达那里。了解你路上 可能会碰到的问题也会很有帮助，因为你可 以事先为如何解决这些问题做好准备。在爬 山的过程中，你会不时地停下来观察顶峰以 检查你的进展情况。如果遇到新情况，比如 坏天气或者没预料到的障碍，你可能会改变

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自行车训练圣经（第三版） 第 8 章 训练年度

change the route based on new conditions such 路线。到达顶峰时，你会充满喜悦，但回首 as bad weather or unexpected obstacles. 整个过程，你就会了解到你一路上克服的挑 Arriving at the peak you’ll be elated, but 战以及你的计划是怎样给你指明方向的。 looking back down you will remember all of the challenges you overcame along the way and how the plan gave you direction.

Remind yourself throughout this chapter that you’re not writing an annual plan to impress anyone or simply to feel organized.

The purpose is to create a useful and dynamic guide for your training. You will refer to the plan regularly to make decisions as your training progresses. The plan will help you to keep an eye on the goal and not get lost in “just going to races”. A training plan is dynamic in that you will frequently modify it as new circumstances arise.

看这一章时请你始终牢记：制定年度计 划不是为了向别人炫耀或只是为了有条理地 做事情。制定计划的目的是为了创建一个有 用的，动态的训练指导。在训练过程中，你 会定期地参考这份计划来做出一些决定。计 划会帮助你始终瞄准你的目标，而不是在 “参加比赛去吧”中随波逐流。训练计划是 动态的，所以如果有新情况发生时，你会经 常修改它。

The Annual Training Plan

年度训练计划

It’s time to get started planning. The six steps you’ll complete in this chapter are: 1. Determine season goals 2. Establish supporting objectives 3. Set annual hours 4. Prioritize races 5. Divide year into periods 6. Assign weekly hours

现在我们开始制定计划了。你将在本章完成 的六个步骤是： 1. 确定赛季目标 2. 确立训练目标 3. 设定年度训练小时数 4. 确定比赛的优先级 5. 把一年分为几个阶段 6. 分配每周的训练时间

In Chapter 9, you will complete the annual plan by assigning weekly workouts based on abilities. This probably sounds like a lot to accomplish. It is, but the system I’ve set out here will make it easy to do.

在第九章，你将会按照训练的目标分配 好每周的训练科目，这样年度计划就全面完 成了。听上去好象有很多事情要做。确实是 这样，但我的这套系统可以让事情变得容易 些。

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比赛

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详细信息

力 速 量 度 技 能

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Figure 8.1 Annual training plan

图 8.1

A working version of the Annual Training Plan appears in Figure 8.1. Notice that there are

图 8.1 所示的就是一个年度训练计划。 注意该计划被分成了几个部分。 在其左上部

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年度训练计划

The Cyclist’s Training Bible (3rd edition) Chapter 8 THE TRAINING YEAR

自行车训练圣经（第三版） 第 8 章 训练年度

several parts to the Plan. At the top left of the page are spaces for annual hours, season goals, and training objectives. The left column assigns a number to each week of the year. You should write in the date of the Monday of each week of the season. For example, if your first week of training at the start of the next season will be the week of November 1-9, write “Nov. 3” in week 1 and do the same for the remaining weeks of the coming season. There is a column to list the races, their priorities (pri), the period, and weekly hours for each week. The small boxes down the right side will be used to indicate categories of workouts by abilities as listed at the top of the page. Chapter 9 will explain this last part.

是年度训练小时数，赛季目标和训练目标。 最左边一栏列出了一年中的每个礼拜并为之 编号，你还需要为赛季中的每一周记录下该 周周一的日期。举例来说，你下一个训练季 的第一个训练周是 11 月 1 日至 8 日，那么就 在第一周写下 11.3，其他各周也照此处理。 表中还有几栏列出了比赛和它们的优先级， 所处阶段以及每周的训练小时数。最右边的 部分用来列出按能力划分的各种训练科目 （在表头里列出了各项能力的类别），在第 九章会解释最后这一部分。

Step 1: Determine Season Goals

第一步：确定赛季目标

Start with the destination: What racing goals do you want to accomplish this season? It could be to upgrade, to place in the top five at the district road race, or to finish a stage race.

Studies have shown that clearly defined goals improve one’s ability to achieve them. A successful mountain climber always has the peak in the back of his or her mind. If you don’t know where you want to go, by the end of the season you will have gone nowhere.

以终为始：你想在这个赛季取得什么样的比 赛成绩？你的目标可能是等级的提升，或者 取得本地区公路赛的前五名，或者完成一次 分段式比赛。研究显示明确定义目标可以提 升达到这些目标的能力。一个成功的爬坡手 总是下意识地想着山顶。如果你不知道你想 达到什么目标，那么到赛季结束时你就会一 无所成。

Don’t get goals confused with wishes and dreams. The athletes I train sometimes dream about what they wish to accomplish, and I encourage them to do so. Dreaming is healthy.

Without dreams there is no vision for the future, no incentive. Dreams can become realities. But wishes and dreams take longer than one season to accomplish. If you can achieve it this season, no matter how big it is, it’s no longer a dream, it’s a goal. Also, dreams become goals when there is a plan for accomplishing them. So we are dealing strictly with goals for the purpose of planning a season.

不要把目标和心愿或者梦想混为一谈。 我训练过的运动员有时候会梦想他们要达到 什么样的成就，我总是鼓励他们这么做。有 梦想是正常的。没有梦想，就没有对未来的 展望，也就没有激情。梦想可能成真，但是 心愿和梦想却不可能在一个赛季里实现。如 果你能这个赛季就实现它，那么不论它有多 庞大，它也是一个目标，而不是梦想。另 外，当你有一个计划去实现梦想时，梦想就 变成了目标。所以我们在为赛季做计划时只 考虑目标。

Let’s be realistically optimistic. If you had trouble finishing club rides in the past season, winning a stage race this season is a wish, not a goal, “But,” you say, “if you don’t set high goals you never achieve anything.” That’s true,

我们要做个现实的乐观主义者。如果在 上个赛季你还跟不上的俱乐部的团队骑行， 那么在这个赛季取得一个分段赛的冠军就是 一个心愿，而不是目标。也许你会说：“如

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but the problem with wishes is that you know down deep you really aren’t capable of achieving them this season, so there’s no commitment to the training required. A challenging goal will stretch you to the limits, and may require you to take some risks, but you can imagine yourself accomplishing it in the next few months. Ask yourself: “If I do everything right, can I imagine success with this goal?” If you can’t even conceive of achieving it now, you’re wasting your time. If you can, it’s a good goal. Otherwise, it’s just another dream. There are four principles your goals must adhere to:

果不把目标设高些，你就不会有任何进 步”。这没错，但问题是你打心底里就明白 你没有能力在这个赛季这些心愿，所以也就 不会在训练中为此做任何承诺。有挑战性的 目标会把你推向身体的极限，你还需要为此 冒一定的风险，但你可以指望在未来几个月 里实现它。问问你自己：“如果一切顺利， 我能成功达到这个目标吗？”如果你甚至都 不能想象它有可能成功，那你就是在浪费时 间。如果你觉得它有可能实现的话，那就是 个好的目标，否则的话，那就只是个梦想。 你的目标必须符合以下四项原则：

1. Your goal must be measurable. How will you know if you’re getting closer to it?

How do business people know if they’re achieving their financial goals? By counting their money, of course. Rather than saying “get better” in your goal statement, you might say, “complete a 40k time trial in less than 58 minutes.”

1.

你的目标必须是可以度量的。你怎么知 道你离目标更近了？商人们怎么知道他 们离财务目标更近了？当然是靠数钱。 所以描述你的目标时不要说“变得更 好”，而是要说：“在 58 分钟内完成 40 公里的计时赛”。

2. Your goal must be under your control. A successful person does not set goals based on other people. “If Jones misses the break, win XYZ race,” is not a goal that demands your commitment.

“Make the winning break at the Boulder Road Race,” however, gets your juices flowing.

2.

你的目标必须在你的控制之下。成功的 人不会把目标建立在他人的基础上。 “假如琼斯没有机会突破，我要赢得某 某比赛”之类的目标不能让你充分地投 入。但“在 Boulder 公路赛上成功地突 破！”就会让你血脉贲张。

3. Your goal must stretch you. A goal that is too easy or too hard is the same as having no goal. For a Category 3 racer, winning the National Pro Championship this year is more than a stretch, even though it’s a great dream. On the other hand, “finish the club’s eight-mile time trial” isn’t much of a challenge. But upgrading to Category 2 would, perhaps, be an excellent stretch.

3. 你的目标必须对你有压力。目标太容易 或者太难实现就和没有目标一样。对一 个 3 级公路车手来说，赢得今年的全国 职业锦标赛已经超出了压力的范畴，即 便它是一个伟大的梦想；而另一方面 “完成俱乐部的八英里计时赛”则算不 上什么挑战。但“升级为二级车手”很 可能就是很棒的目标和压力。

4. Whatever your goals, state them in the positively. Whatever you do while reading this paragraph, don’t think about pink elephants. See what I mean? Your goal must keep you focused on what you want

4. 不管你的目标是什么，都要用肯定句来 描述。不管你读这一节的时候在干什 么，都别幻想不存在的东西。明白我的 意思吗？你的目标必须能够让你把心思 集中在你想要发生的事情上面，而不是

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to happen, not what you want to avoid.

Guess what happens to people who set a goal such as “Don’t lose the Podunk Ville Criterium.” You got it, they lose because they didn’t know what they were supposed to do. Knowing what not to do is of little benefit.

目标还应该是以比赛结果为导向的。比 如说，不要把目标设为更快地爬坡，因为你 很快就会看到它的实现。而是应该设定诸如 “能更快地完成 Evans 山公路赛”这样的目 标。表 8.1 列出了一些以比赛结果为导向的 目标，希望这些例子能帮助你理解。

The goal should also be racing-outcome oriented. For example, don’t set a goal of climbing better. That’s an objective, as we’ll see shortly. Instead, commit to a faster time for the Mount Evans Road Race, for example.

Table 8.1 offers some examples of racingoriented goals to help you. 目标

在本地区的三级公路赛中进入前十名 八月份的 40 公里计时赛成绩突破一小时 在三个 A 级绕圈赛中，获得两次前五名 升级到 2 级公路车手 在本地区的三级 B.A.R.比赛中进入前五名 在全国性的公路大师赛中进入前三名 在三级的 Mike Nields 分段式公路赛中进入总成绩排名前二十五

Table8.1

表 8.1

Goal Setting Examples

目标设定的范例

除了设立一个以比赛为导向的目标，你还可 以有一到两个其他的对你很重要的目标。你 应该对这些目标一视同仁，但总数不要超过 三个，以免在接下来几个月里把事情搞得太 复杂。你应该把全部目标都列在年度训练计 划的页首。

After establishing a racing-oriented goal, you may have one or two others that are important to you. Give them the same consideration you did the first goal. Stop at three goals so things don’t get too complicated in the coming months. All of your goals should be listed at the top of the Annual Training Plan.

Step 2: Establish Training Objectives

第二步：设立训练目标

In Chapter 5, you determined your strengths and weaknesses. After doing this you completed the Cyclist Assessment form. Look back at that form now to refresh your memory: What are your strengths and weaknesses?

Which of your weaknesses is a limiter?

在第五章中，你已经确定了你的强项和弱 项，你也完成了车手的自我评估表格。现在 回头看看这张表格，回忆一下：哪些是你的 强项？哪些是弱项？哪一个弱项是你的限定 因素？

You may remember that in Chapter 6, I described the concept of limiters. These are the key race-specific weaknesses that hold you back from being successful in certain races. In Chapter 6, I explained abilities required for different types of races. By comparing your

你可能还记得我在第六章中解释过限定 因素的概念。限定因素就是让你在特定的比 赛中无法取得胜利的关键的弱项。在第六章 中我解释了不同类型比赛中需要不同的比赛 能力。通过比较你的弱项和比赛的要求你就

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weaknesses with the race’s requirements, you will know your limiters. For example, a hilly race requires good force and climbing proficiency. A weakness in either of these areas means you have a limiter for A-priority, hilly races. You must improve in that area if you’re to be successful in hilly races.

会知道你的限定因素。例如以爬坡为主的比 赛需要好的力量和爬坡专长。这两项中的任 何一个如果是你的弱项的话，都意味着你在 这个 A 级山地比赛中有一个限定因素。如果 你想在这个比赛中胜出，就必须改善这方面 的能力。

Read your first season goal. Do any of your weaknesses (score of 3 or lower on the Cyclist Assessment) present a limiter for this goal? If so, you’ll need to train to improve that specific weakness. Under training objectives list the limiter. In the coming weeks of the Annual Training Plan, you’ll work on improving this race-specific weakness. Chapter 9 will show you how to do that. For now the challenge is knowing when you have improved a limiter -- in other words, being able to measure progress.

看看你的第一个赛季目标。有没有哪个 弱项（在车手自我评估中得分小于等于 3 分 的）成为这个目标的限定因素呢？如果有， 你就必须通过训练来提升这个特定的弱项。 在“训练目标”之下列出这些限定因素。在 接下来的年度训练计划的执行时，你将专注 于提高这个与特定比赛相关的弱项。在第 9 章我会告诉你具体怎么做。现在你面临的困 难是怎么样才能知道你已经改善了你的限定 因素 ―― 换句话说，怎样度量进步。

目标

训练目的

本地区三级公路赛进入前十名

1. 提高肌肉耐力：六月份在 57 分钟以内完成 40 公里计时赛 2. 提高爬坡能力：在基础期 1 结束前蹲举重量达到 320 磅

八月份的 40 公里计时赛成绩突 破一小时

1. 提高专注能力: 在 7 月 31 日前的高速度训炼和比赛中感觉更加专注 (主观测试).

2. 提高肌肉耐力：基础期 3 结束前乳酸阈值下的功率输出提高到 330W

在三个 A 级绕圈赛中，获得两次 前五名

1. 提高速度耐力：基础期 3 结束前提高在自然能力测评中的速度得分。 2. 提高冲刺能力: 基础期 3 结束前在功率测试中平均功率达到 700W.

升级到 2 级公路车手

1. 提高爬坡能力: 在基础期 3 结束前把功率/体重指数提高 10% 2. 提高锻炼的一致性: 在发展期完成全部的突破性训练科目

在本地区的三级 B.A.R.比赛中进 入前五名

1. 提高速度技能: 2 月 12 日前，能够达到 140RPM 的踏频并保持坐在车座上（没有 跳动） 2. 提高速度耐力：在发展期 2 结束前在乳酸阈值测试中保持 165 以上心率 4 分钟

在全国性的公路大师赛中进入前 三名

1. 提高冲刺能力：在基础期 3 结束前在最大功率测试中达到 950W 2. 提高爬坡能力：在 5 月 31 日前能够在 28 分钟内爬上 Rist 峡谷

在三级的 Mike Nields 分段式公 路赛中进入总成绩排名前二十五

1. 提高肌肉耐力：比赛前的 10 周内爬 6 次 Poudre 峡谷 2. 提高计时赛成绩： 4 月 15 日前 8 英里（13km）计时赛测试成绩少于 19 分 12 秒

Table 8.2 Limiters and Training Objectives by Goal

表 8.2

There are several ways to measure progress. Chapter 5 presented several tests you could conduct, but races and workouts also serve as good progress indicators. Table 8.2 provides examples of training objectives for hypothetical limiters associated with specific goals. You should write your training

度量进步有几种方式。第 5 章提供了几 种可操作的测试方式，另外比赛和专项训练 也能有效地指示进步。表 8.2 的范例中根据 假设的针对某一特定目标的限定因素，得出 了相应的训练目标。你应该用类似的方式针 对自己的每个目标写下相应的训练目标，这

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objectives for each goal in a similar manner so you know how to determine when progress is being made. Notice that time limits are set for each objective. To accomplish the goal, you must meet the training objective by a certain time of the season. Too late is as good as never.

样你就能了解怎样确定有没有进步。注意要 为每个训练目标都设定了时限。要想达到赛 季目标，你必须在训练季的某个特定时间达 到训练目标。如果太迟了，那就和没有达到 一样糟糕。

By the time you are done with this part of the Annual Training Plan, you will probably have three to five training objectives listed.

These are short-term standards against which you will measure progress.

到现在为止，你已经完成了的年度训练 计划的目标部分，你可能已经列出了 3－5 个训练目标。它们都有短期的测量标准以备 你度量进步情况。

Step 3: Set Annual Training Hours

第三步：设定年度训练小时数

The number of hours you train in the coming season – including on the bike, in the weight room, and crosstraining – partly determines the stress load you carry. It is a balancing act: an annual volume that is too high will probably result in overtraining; too low and you begin to lose endurance. Setting annual training hours is one of the most critical decisions you will make about training. If you make an error here, make it on the side of too few hours.

你在即将到来的赛季中的训练小时数――包 括了在车上的，举重房里的和交叉训练 的――部分决定了你承受的负荷。这是个平 衡的艺术：年度训练量过高可能会造成过度 训练；太低的话又会造成耐力退步。设定年 度训练小时数是你做训练计划时作出的最关 键的决定之一。如果你要在这方面犯错的 话，尽量犯训练小时太少的错误吧。

Before discussing how to arrive at this number, I’d like to make a case for training based on time rather than on distance. Training by miles encourages you to repeat the same courses week after week. It also causes you to compare your time on a given course today with what it was last week. Such thinking is counterproductive. Using time as a basis for training volume allows you to go wherever you want, so long as you finish within a given time.

Your rides are more enjoyable due to the variety and less concern for today’s average speed.

在讨论如何得到这个数字之前，我要先 解释一下要按时间而不是按距离训练。按照 距离训练会鼓励你一周接一周地重复同一条 路线，还会使你拿今天在同一路线上花的时 间与上个礼拜花的时间相比较。这样的思路 会降低训练效率。使用时间作为训练量的单 位能让你去任何你想去的地方，只要你能在 指定时间内能完成。你的骑行因为路线多样 化而更有乐趣，而且用不着关心平均速度。

How do you determine annual hours if you haven’t kept track of time in the past?

Most cyclists keep a record of the miles they’ve ridden. If you have such a record divide the total by what you guess the average speed to have been – 18 miles per hour would be a reasonable guess. If you’ve also crosstrained and lifted weights, estimate how many hours you put into those activities in the

如果你没有保存以前训练时间的记录， 那么该怎样才能确定你的年度训练小时呢？ 大部分车手都记录了他们的骑行里程，如果 你有这样的记录的话，把它除以你估计的平 均速度――比如平均每小时 18 英里 （28.8km/h）就比较合理。如果你还做了交 叉训练和举重，那么估计一下去年你在这方 面花了多少时间。把这些数字加起来，你就

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past year. By adding all of the estimates together, you have a ballpark figure for your annual training hours.

有了一个大致的年度训练小时数的范围。

Looking back over the last three years you can easily see trends in training volume. If so, did you race better in the high-volume years or worse? There were undoubtedly other factors in your performance at those times, but this may help you to decide what the training volume should be for the coming season.

回顾过去三年中训练量的变化，你就能 很容易地找出规律。如果有规律的话，那么 在训练量较大的年度里你的比赛成绩更好一 些还是更差一些呢？毫无疑问，还会有别的 因素影响你当时的成绩，但这种方式可以帮 助你决定下一个赛季应该用多大的训练量。

Even without records of annual miles or hours trained, you may be able to produce an estimate. That will give you a starting point. To do this, jot down on a piece of paper what a typical training week looks like for you – neither your highest nor lowest volume. Add these daily rimes and multiply by 50 for a very rough gauge of how many hours you train annually.

即使没有每年的训练里程数或者小时数 的记录，你也可以做出估算。那会让你有一 个起点。你可以这么做：在一张纸上粗略写 下你的典型的一周训练情况——不是你的最 高训练量也不是最低的训练量。把该周每天 的训练时间加起来，然后乘以 50 就得到了 一个非常粗略的每年训练小时数。

Table 8.3 offers a rough guideline of the annual hours typical of cyclists by racer category. This should not be considered a “required” volume. I know of many riders with ten or more years of racing who put in fewer miles than those suggested here for their category and yet race quite well. The volume of training has a lot to do with developing endurance. With endurance already established by years of riding, you can shift your emphasis toward intensity.

表 8.3 提供了一份关于各个级别的公路 车手典型的年度训练小时数的粗略参考。你 不应该把它当作是“必须的”训练量。我就 知道很多骑了八到十年车的车手，他们的训 练时间比他们那个级别对应的建议值要少， 但仍然在比赛中表现很好。训练量的很大部 分是为了培养耐力，如果经过多年的骑行已 经建立了良好的耐力，你也可以把重点转移 到强度上。

级别 职业车手 1－2 级 3级 4级 5 级（初级）

小时/年 800－1,200 700－1,000 500－700 350－500 200－350

Table 8.3 Annual Training Hours by Racer Category

表 8.3

Limiting the number of hours an athlete trains produces better results than struggling through an overly ambitious volume. If you have a full-time job, a family, a home to maintain, and other responsibilities, be realistic – don’t expect to train with the same volume as

相比于制定一个雄心勃勃的训练量然后 苦苦挣扎，限制运动员的训练小时数的结果 要好的多。如果你有一个全职工作，有家 庭，以及家务事，和其他的社会责任，那么 就要现实一点――别指望达到专业车手的训 练量，训练是他们的工作。

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the pros. Training is their job.

If, however, you have not been competitive in the past, and fall well below the suggested annual hours for your category, it may be wise to consider increasing your volume to the lower figure in your category range so long as this is not more than a 15percent increase. Otherwise, increases in your annual hours from year to year should be in the range of 5 to 10 percent.

但是如果你以前没什么竞争力，而且你 的年度训练小时数远远低于你对应级别的建 议值，那你最好考虑把训练小时数增加到你 对应级别的最低值——只要增加的训练量没 有超过 15%。否则的话，你要年年阶段性地 增加训练小时数，每年增加率在 5%-10%的 范围内。

Many professional business people have limitations imposed on their training time by travel and work responsibilities. Determining annual hours in this case is based strictly on what is available. Write your annual training hours at the top of the Annual Training Plan.

Later you’ll use that figure to assign weekly training hours.

许多职业商务人士由于出差和工作职责 限制了他们的训练时间。在这种情况下确定 年度训练小时数就必须严格依据其可利用的 时间而定。在年度训练计划的页首写下你的 年度训练小时数。后面你要利用这个数值来 分配每周的训练小时数。

Step 4: Prioritize Races

第四步：确定比赛的优先级

For this step you need a list of the races you will be doing. If the race schedule has not been published yet, go back to last year’s race calendar and guess which days they’ll be on.

Races nearly always stay on the same weekends from year to year.

做这一步之前，先把你准备参加的比赛列张 清单。如果比赛日期还没有公布，那么就以 去年该项比赛的举办时间为准估算他们今年 的时间。几乎所有的比赛都是在每年的同一 个周末举行的。

On the Annual Training Plan, list all of the races you intend to do by writing them into the “Races” column in the appropriate date rows.

Remember that the date indicated is the Monday of that week. This should be an inclusive list of tentative races. You may decide later not to do some of these races, but for now you should assume you’ll do them all.

在年度训练计划的“比赛”那一栏按时 间顺序填入所有你想参加的比赛。别忘了计 划表上的日期是每周的周一。这是一份包含 了所有可能会参加的比赛的列表。你也许会 在以后决定不参加其中某些比赛，但现在你 应该假定全部都会参加。

The next step is to prioritize the races into three categories – A, B, and C – using the criteria that follows. If your team is well organized, the team manager may have some input on the priorities of the season. Better check with him or her before going beyond this point.

下一步就是把这些比赛划分为 A，B，C 3 个等级 —— 按照以下的准则。如果你的车 队组织完善的话，车队经理可能会对本赛季 比赛的优先级提出自己的建议。所以在做决 定前最好先和他或她商量一下。

A Races

A 级赛事

Pick out the three or four races – no more than

从列表中挑选出三到四个比赛——不要超过

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this – that are most important to you this year.

A stage race counts as one race and two Apriority races on the same weekend count as one race. An A-priority race isn’t necessarily the one that gets the most press or has the biggest prize purse. It could be the Nowhereville Road Race, but if you live in Nowhereville, that could be the big race of the year for you.

这个数——这些是今年对你最重要的比赛。 多赛段的比赛算做一个比赛，同一个周末的 两个 A 级比赛也算做一个比赛。A 级赛事不 一定是压力最大的或奖金最高的。它可以是 某个无名小镇的公路赛，但如果你就住在这 个无名小镇 ，那它可能就是今年对你来说最 重要的比赛。

The A-priority races are the most important on the schedule and all training will be designed around them. The purpose of training is to build and peak for these A races.

A 级赛事是日程表上最重要的比赛，所 有的训练都要围绕它们而设计。训练的目标 就是为这些 A 级赛事培养能力并适时地达到 身体素质的顶峰。

It’s best that these races be dumped together in two or three weeks or widely separated by eight or more weeks. For example, two of the races may fall into a three-week period in May and the other two could be close together in August. Then again, two may occur in May, one in July, and the other in September. The idea is that in order to come to a peak for each of these most important races, a period of several weeks will be needed. During this time between A races you will still race, but won’t be in top form. Realize that every time you go through the tapering and peaking process you lose some base fitness. So if your A-priority races occur frequently with little time to re-establish the most basic abilities of fitness between them, performance will decline. This is why the number of A races is limited to three or four, and it is best if they are widely separated on the calendar. It’s generally best for the single most important race of the year to come near the end of the season when your fitness is likely to be at the highest level possible.

如果这些比赛全都能安排在 2－3 周里 面，或者分散在 8 周或更长的时间里，那就 最好不过了。举例来说，其中两场比赛安排 在 5 月的某 3 周里面，而其他两场则紧挨着 排在八月份里。又比如，五月份有两场，七 月份一场，而另一场在九月份。问题的关键 是为了能在下一场最重要的比赛来临时到达 顶峰状态，我们起码需要几周的时间。在两 场 A 级赛事之间的时期，你仍然会去比赛， 但却不是在最佳状态。要知道每经受一次身 体压力和达到高峰的过程，你都会损失一些 基本的身体素质。所以如果 A 级比赛发生地 太过频繁，身体就来不及重建最基础的身体 素质和能力，竞技水平也会随之下降。这就 是为什么 A 级赛事必须要限制在 3 到 4 个， 而且其举办时间最好能远远隔开的原因。一 般来说，一年中最重要的比赛最好是在赛季 末举办，因为那个时候你的身体素质很可能 处于最高的水准。

If your A races aren’t neatly spaced or grouped as I’ve described here, don’t worry.

Season priorities are not determined by the calendar, but rather by goals. A schedule, however, that doesn’t conveniently space the races makes planning and coming to a peak much more difficult, as you will see.

如果你的 A 级赛事没法象我描述的这样 理想地分布或组合，也不要担心。安排赛季 比赛的优先级不是靠时间表，而是看你的目 标。不过，如果不能合理地为比赛日程安排 空隙的话，就会给做计划和到达顶峰状态带 来非常大的困难。下面你就会看到。

In the “Pri” column write in “A” for all of your A-priority races. Again, there should be

在你的 A 级赛事的“优先级”一栏写上 “A”。重申一下：不要超过 3－4 个。

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no more than three or four of these.

B Races

B 级赛事

These are important races at which you want to do well, but they’re not as critical as the A races. You’ll rest for a few days before each of them, but not build to a peak. There may be as many as twelve of these, and as with the Apriority events, stage races count as one as do two B races on the same weekend.

这些也是你想有所做为的重要的比赛，但是 没有 A 级赛事那么关键。你会在这些比赛前 休息几天，但用不着达到高峰状态。这类比 赛可能多达 12 个。和 A 级赛事一样，分段 赛以及同一个周末的两场 B 级比赛都算做是 一场比赛。

In the Pri column write in “B” for all of these races.

在这些比赛的“优先级”一栏写上 “B”。

C Races

C 级赛事

You now have up to sixteen weeks dedicated to either A or B races. That’s most of the racing season. All the other races on the list are Cpriority. C races are done for experience, as hard workouts, as tests of progress, for fun, or as tune-ups for A races. You will “train through” these races with no peaking and minimal rest before each one. They are essentially hard workouts. It’s not unusual to decide at the last moment not to do one of these low-priority events. If your heart isn’t in it, you’d be better off training that day – or resting.

现在你已经安排了差不多 16 周用于 A 级和 B 级赛事――这些就是本赛季的最大一部 分，而其他所有的比赛都是 C 级。参加 C 级 赛事可被视作增长经验，或者艰苦的训练， 用来测试是否有进步，为了好玩或者为 A 级 赛事调整状态。你会以训练心态参加这些比 赛，不用达到顶峰状态，也不用很好地休 息。其实它们就是艰苦的训练而已。在这类 比赛开始前最后一刻决定不去参加也是很正 常的。如果那天你觉得不舒服，那你最好不 要训练，或者说休息。

Be careful with C races. They are the ones in which you’re most likely to crash or go over the edge into a state of overtraining, since you may be tired and have low motivation to perform well. They are also usually associated with haphazard racing and confused incentives.

Every race should have a meaning in your schedule, so decide before a C race what you want to get out of it. The more experienced you are as a racer, the fewer C races you should do.

Conversely, juniors and Category IV and V riders should do several to gain experience.

参加 C 级赛事要小心。因为你可能很 累，也没有赛出好成绩的欲望，在这种状态 下比赛很可能会引起身体崩溃或者滑入过度 训练的边缘。参加这类比赛还常常是因为偶 然性的心血来潮或者不明确的动机。你的日 程表上每一场比赛都应该有意义，所以在参 加 C 级赛事前好好想想你想从中获得什么。 越有经验的车手参加的 C 级赛事越少。与之 相反，新手和 4，5 级车手应该多参加一些 这类比赛来积累经验。

Just because you classified a race as a Cpriority doesn’t mean that you won’t give it your best shot. It merely means that this is a workout and you’re probably coming into it carrying a bit of fatigue. You may still give it everything you’ve got, if that fits with your purpose in doing a given race, but realize that if

把某场比赛归入 C 级，并不意味着你在 比赛中不尽全力，它只意味着这是一次专项 训练，而你参加比赛时可能略有倦意。如果 参加这场比赛符合你的目标的话，你还是应 该倾尽全力，但要认识到如果比赛结果不理 想那也是正常的 —— 因为这不过是一场 C

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the outcome isn’t what you’d like that there are reasons for this – and it was just a C race anyway.

级赛事而已。

第五步：把一年按周期性分段

Step 5: Divide Year into Periods Now that the times in the year when you want to be in top form are known (where the Apriority races are listed), periods can be assigned. Chapter 7 described the six training periods of the year. To refresh your memory, Table 8.4 summarizes each. 阶段 准备期 基础期

持续时间 3－4 周 8－12 周

发展期 高峰期 比赛期 过渡期

6－10 周 1－2 周 1－3 周 1－6 周

Table8.4

既然你已经知道你要在一年中什么时候达到 顶峰状态（就是表中 A 级赛事的举办时 间），那么现在就可以来划分阶段了。第 7 章已经描述了一年中的六个训练周期。为帮 助你回忆，表 8.4 对它们的内容作了汇总。

训练重点 举重的一般性适应，交叉训练和踏频练习 建立力量，速度技能和耐力。引入肌肉耐力和爬 坡训练 培养肌肉耐力，速度耐力和力度 减少训练量，用比赛调整状态，巩固赛前状态 比赛，优化力量，恢复 休息和恢复

Periodization Summary

表 8.4

周期性训练概要

Find the week of your first A race on the schedule and in the “Period” column write in “Race.” This first Race period extends throughout your clumping of A races and could be as long as three weeks. Count (up the page) two weeks from “Race” and write in “Peak.”

Now work backward three (those over 40 years of age or so) or four weeks from Peak and indicate “Build 2.” Using duration as indicated in Table 8.4, do the same for Build 1 (3-4 weeks), Base 3 (3-4 weeks), Base 2 (3-4 weeks), Base 1 (3-4 weeks), and Prep (3-4 weeks). The first part of the year is now scheduled.

在训练计划表格上找到第一个 A 级赛 事，在“阶段”那一栏写上“比赛”。你的 第一个比赛期可以从这时开始向后延伸大约 3 周，尽量把所有时间上能凑在一起的 A 级 比赛包括进来。然后从比赛期向上数两周， 标记为“高峰”。再往上数 3 周（对于 40 岁以上的读者）或 4 周，标记为“发展 2”。按照表 8.4 上建议的持续时间，继续重 复这个过程，依次标记“发展 1”（3-4 周），基础 3（3-4 周），基础 2（3-4 周），基础 1（3-4 周），准备（3-4 周）。 这样年度计划的第一部分就完成了。

Go to your second A race and write in “Race” as you did above. Count backward two weeks and write in “Peak” again. Then count back three or four weeks for Build 2 and another three or four for Build 1. It’s not necessary to repeat the Base period unless your first peak has a two- or three-week Race period, or you feel that your base abilities, especially endurance and force, are being lost, or you included a Transition period following

按照同样办法，找到你的下一个 A 级比 赛以及比赛期。往前数两周，标记为“顶 峰”。再往上 3 周或 4 周标记为“发展 2”，再往上 3 周或 4 周标记为“发展 1”。 这时不需要再重复“基础期”，除非你的上 一个比赛期持续了 2－3 周，或者你感觉到 自己的基础能力，特别是耐力和力量有下 降，又或者你在第一次比赛期之后加入了 “过渡期”（顺便插一句，这是种很不错的

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your first Race period of the season (which, by the way, is a very good idea),

做法）。

It’s unlikely that the Build-Peak period between your two Race periods will work out exactly with this number of weeks assigned to each period. Once you have the second Race period scheduled, it may be necessary to change the lengths of the various periods to make it work out so that you both improve your fitness and allow for scheduled rest weeks.

Remember that our purpose in assigning periods at this point is to make sure you are ready for the A-priority races. Only you can determine what this means in terms of training since you are the only one who knows what your fitness is like at a given point in the season. It may well be necessary to change your plan for the second peak of the season once you reach that point. Again, the Annual Training Plan as we develop it early in the year is merely a guide to get you started. Be prepared to change it as you progress through the year.

不过，在两次比赛期之间的发展期和高 峰期的时间安排不太可能正好是每个阶段分 配好的周数。一旦定好了第二个比赛期，你 也许必须得修改相关的几个训练期的长度， 以便你既可以增强身体素质又能够有计划地 安排休息时间。要记住我们划分训练期的目 的是为了保证你能为 A 级赛事做好准备。只 有你能最终确定各个训练时期对你的意义， 因为只有你自己知道你的身体素质需要在赛 季的某个时候达到是什么样子。为了达到赛 季的第二个高峰期，你很可能需要根据你当 时的情况临时调整原先的计划。重申一下， 我们在年初制定的年度训练计划只是用来带 领你起步的，随着当年训练的提高和深入， 要准备好随时根据情况的变化修改它。

It’s a good idea to schedule a five- to seven-day Transition after your first Race period to allow for recovery and to prevent burnout later in the season. This always pays off with higher enthusiasm for training and greater fitness for late-season races. Following the last Race period of the season, schedule a longer Transition period.

另外，最好能在第一个比赛期之后安排 一个 5－7 天的过渡期，这会让你的身体得 到恢复从而避免引起赛季中的衰竭现象。到 了赛季后期你会得到回报的，那时你会有更 高的训练热情和更好的身体素质。在赛季的 最后一个比赛期结束后，要安排一个较长的 过渡期。

If this step in the planning process seems confusing, you may want to look ahead to Chapter 11 where case studies describe the annual plan further.

如果你仍对以上这些步骤感到困惑，你 可以直接跳到第 11 章，那里介绍了关于年 度计划的具体实例分析。

Step 6: Assign Weekly Hours

第六步 分配每周的训练时间

Throughout the season there is a wave-like pattern of increasing and decreasing volume.

Figure 7.3 also illustrates this. The purpose of this pattern is to make sure your endurance is maintained, but also to permit increases in intensity without overly stressing your body’s systems. In this step, you’ll write in the weekly training hours using Table 8.5 as a guide.

在整个赛季中，训练量的增减以波浪形模式 上下变化，如图 7.3 所展示的那样。这种模 式是为了确保你的耐力的同时，能够增加训 练强度而不至于使你的身体过度劳累。在这 一步，我们要以表 8.5 作为参考，记下每周 的训练小时数。

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阶段

周

200

250

300

350

400

450

500

550

600

650

准备期

全部

3.5

4.0

5.0

6.0

7.0

7.5

8.5

9.0

10.0

11.0

基础期 1

1

4.0

5.0

6.0

7.0

8.0

9.0

10.0

11.0

12.0

12.5

2

5.0

6.0

7.0

8.5

9.5

10.5

12.0

13.0

14.5

15.5

3

5.5

6.5

8.0

9.5

10.5

12.0

13.5

14.5

16.0

17.5

4

3.0

3.5

4.0

5.0

5.5

6.5

7.0

8.0

8.5

9.0

1

4.0

5.5

6.5

7.5

8.5

9.5

10.5

12.5

12.5

13.0

2

5.0

6.5

7.5

9.0

10.0

11.5

12.5

14.0

15.0

16.5

3

5.5

7.0

8.5

10.0

11.0

12.5

14.0

15.5

17.0

18.0

4

3.0

3.5

4.5

5.0

5.5

6.5

7.0

8.0

8.5

9.0

1

4.5

5.5

7.0

8.0

9.0

10.0

11.0

12.5

13.5

14.5

2

5.0

6.5

8.0

9.5

10.5

12.0

13.5

14.5

16.0

17.0

3

6.0

7.5

9.0

10.5

11.5

13.0

15.0

16.5

18.0

19.0

4

3.0

3.5

4.5

5.0

5.5

6.5

7.0

8.0

8.5

9.0

1

5.0

6.5

8.0

9.0

10.0

11.5

12.5

14.0

15.5

16.0

2

5.0

6.5

8.0

9.0

10.0

11.5

12.5

14.0

15.5

16.0

3

5.0

6.5

8.0

9.0

10.0

11.5

12.5

14.0

15.5

16.0

4

3.0

3.5

4.5

5.0

5.5

6.5

7.0

8.0

8.5

9.0

1

5.0

6.0

7.0

8.5

9.5

10.5

12.0

13.0

14.5

15.5

2

5.0

6.0

7.0

8.5

9.5

10.5

12.0

13.0

14.5

15.5

5.0

6.0

7.0

8.5

9.5

10.5

12.0

13.0

14.5

15.5

4

3.0

3.5

4.5

5.0

5.5

6.5

7.0

8.0

8.5

9.0

1

4.0

5.5

6.5

7.5

8.5

9.5

10.5

11.5

13.0

13.5

2

3.5

4.0

5.0

6.0

6.5

7.5

8.5

9.5

10.0

11.0

比赛期

全部

3.0

3.5

4.5

5.0

5.5

6.5

7.0

8.0

8.5

9.0

过渡期

全部

3.0

3.5

4.5

5.0

5.5

6.5

7.0

8.0

8.5

9.0

基础期 2

基础期 3

发展期 1

发展期 2

高峰期

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阶段

周

700

750

800

850

900

950

1000

1050

1100

1150

1200

准备期

全部

12.0

12.5

13.5

14.5

15.0

16.0

17.0

17.5

18.5

19.5

20.0

基础期 1

1

14.0

14.5

15.5

16.5

17.5

18.5

19.5

20.5

21.5

22.5

23.5

2

16.5

18.0

19.0

20.0

21.5

22.5

24.0

25.0

26.0

27.5

28.5

3

18.5

20.0

21.5

22.5

24.0

25.5

26.5

28.0

29.5

30.5

32.0

4

10.0

10.5

11.5

12.0

12.5

13.5

14.0

14,5

15.5

16.0

17.0

1

14.5

16.0

17.0

18.0

19.0

20.0

21.0

22,0

23.0

24.0

25.0

2

17.5

19.0

20.0

21.5

22.5

24.0

25.0

26.6

27.5

29.0

30.0

3

19.5

21.0

22.5

24.0

25.0

26.5

28.0

29.5

31.0

32.0

33.5

4

10.0

10.5

11.5

12.0

12.5

13.5

14.0

15.0

15.5

16.0

17.0

1

15.5

17.0

18.0

19.0

20.0

21.0

22.5

23.5

25.0

25.5

27.0

2

18.5

20.0

21.5

23.0

24.0

25.0

26.5

28.0

29.5

30.5

32.0

3

20.5

22.0

23.5

25.0

26.5

28.0

29.5

31.0

32.5

33.5

35.0

4

10.0

10.5

11.5

12.0

12.5

13.5

14.0

15.0

15.5

16.0

17.0

1

17.5

19.0

20.5

21.5

22.5

24.0

25.0

26.5

28.0

29.0

30.0

2

17.5

19.0

20.5

21.5

22.5

24.0

25.0

26.5

28.0

29.0

30.0

3

17.5

190

20.5

21.5

22.5

24.0

25.0

26.5

28.0

29.0

30.0

4

10.0

10.5

11.5

12.0

12.5

13.5

14.0

15.0

15.5

16.0

17.0

1

16.5

18.0

19.0

20.5

21.5

22.5

24.0

25.0

26.5

27.0

28.5

2

16.5

18.0

19.0

20.5

21.5

22.5

24.0

25.0

26.5

27.0

28.5

16.5

18.0

19.0

20.5

21.5

22.5

24.0

25.0

26.5

27.0

28.5

4

10.0

10.5

11.5

12.0

12.5

13.5

14.0

15.0

15.5

16.0

17.0

1

14.5

16.0

17.0

18.0

19.0

20.0

21.0

22.0

23.5

24.0

25.0

2

11.5

12.5

13.5

14.5

15.0

16.0

17.0

17.5

18.5

19.0

20.0

比赛期

全部

10.0

10.5

11.5

12.0

12.5

13.5

14.0

15.0

15.5

16.0

17.0

过渡期

全部

10.0

10.5

11.5

12.0

12.5

13.5

14.0

15.0

15.5

16.0

17.0

基础期 2

基础期 3

发展期 1

发展期 2

高峰期

Table 8.5

Weekly Training Hours

表 8.5

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每周训练小时数

The Cyclist’s Training Bible (3rd edition) Chapter 8 THE TRAINING YEAR

自行车训练圣经（第三版） 第 8 章 训练年度

Now that you know annual hours and have divided the year into periods, you’re ready to assign weekly training hours. Find the annual hours column in Table 8.5. In that column weekly hours are in half-hour increments. On the left side of the table are all of the periods and weeks. By reading across and down, determine the number of hours for each week and write those in under “Hours” on the Annual Training Plan, If you are over forty years of age or have scheduled some threeweek periods during the season, leave out week 3 for each of these periods. There is a more complete discussion of training for older riders in Chapter 14.

现在你已经知道了年度总训练小时数， 并把整个年度按周期性做了划分，这样你就 可以开始分配每周的训练小时数了。在表 8.5 中找到年度小时数那一列，那一列中的 小时数是以半个小时为单位的。在表的左边 列出了全部的周期及其周数。查阅这张表得 到每周的小时数，填入年度训练计划的“小 时数”那一栏。如果你的年龄超过了 40 岁 或者在赛季里安排了一些三周长的训练期， 那么就省略表中的第三周的内容。在第 14 章有针对年老车手如何训练的完整讨论。

You’ve now completed the Annual Training Plan with the exception of the workouts portion, which we will tackle in Chapter 9.

现在你已经基本完成了年度训练计划， 除了训练内容部分以外，我们将会在第 9 章 解决那一部分。

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Chapter 9 PLANNING WORKOUTS

第9章

计划训练内容

The novelty of riding thirty-hour weeks wore off a long time ago.

– STEVE LARSEN

很久以前我就对每周骑 30 个小时车不抱任何新 鲜感了。 ――STEVE LARSEN

If there's one thing you're getting out of this book so far, I hope it's that training should be purposeful and precise to meet your unique needs. Training haphazardly brings results initially, but to reach the highest level of racing fitness, carefully planned workouts are necessary. Before starting any training session, from the easiest to the hardest, you must be able to answer one simple question: What is the purpose of this workout?

如果到目前为止你从本书中只学到了一样东 西，那么我希望你学到的是训练应该是有目 的地精确地满足你的独特需要。随意的训练 只能带来初步的效果，但要想达到最高水平 的比赛能力，你必须小心地计划你的训练内 容。开始本赛季的任何训练之前，不管是最 简单还是最难的训练，你必须要回答这样一 个简单问题：这项训练科目的目的是什么？

When training for high performance, that purpose is one of three possibilities: improvement of ability, maintenance of ability, or active recovery. How these three are mixed into every week of training ultimately determines how well you race. This chapter provides a method for designing your training week.

为了达到更高的比赛能力的训练，其目 的无非是以下三者之一：改善能力，保持能 力，或积极地恢复。怎样把这三种训练目标 揉合起来变成每周的训练内容将最终决定你 的比赛成绩。本章就将介绍如何设计你每周 的训练内容。

ATP Workout Categories

年度计划中的训练分类

In the last four chapters, I've described a system of planning based on strengths and limiters. In this chapter, you will complete the training plan by scheduling daily workouts determined by your limiters. To intelligently select workouts, it's important that you know what your limiters are. If you haven't read Chapters 5 and 6, do so before planning workouts. Knowing what you need to work on will make your plan purposeful and precise.

在前面四章中，我已经描述了一个基于力量 和限定因素的训练系统。本章将教你根据你 的限定因素来计划每周的训练内容，从而完 成整个训练计划的编制。为了更明智地选择 训练科目，你需要知道你的限定因素所在。 如果你还没有读过第 5 章和第 6 章，那么请 先阅读它们。了解你努力的目标所在能够使 你的计划更有目的性，也更精确。

You are not going to schedule every workout for all fifty-two weeks on your Annual Training Plan now. With the exception of endurance-maintenance workouts, you will only be determining the “breakthrough” (BT) workouts. These are the ones that provide the stress to start the adaptive process described

你不需要为 52 周的年度训练计划中的 每一周编制训练内容。除了耐力保持科目之 外，你只需要规定“突破性”的训练科目就 行了。这类科目能带来身体压力以及前面描 述过的身体适应恢复过程。积极恢复性的训 练是你需要在两次“突破性”训练之间完成

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earlier. Active recovery workouts, the ones you do between the BTs, will not be scheduled now, but will be a part of your weekly plan as you will soon see.

的，这类训练不需要写进计划，但你马上就 会看到，这也是你每周计划的一部分。

You should base these workouts on the abilities listed at the top of the Annual Training Plan (see Figure 8.1). Notice that there are two categories of workouts added to the abilities we've discussed before: “Strength Phase” and “Testing”. It may be helpful before you start this planning step to review all of the workout columns listed.

你应该基于年度训练计划（图 8.1）顶 端的能力列表来决定训练科目。注意除我们 前面已经讨论过的各项能力以外，还有两类 训练科目：“举重阶段”和“测试”。在开 始做该步骤的计划之前，让我们先重温一下 表中训练内容的每一列的含义。

Strength Phase

举重训练阶段

In this column you will schedule weight room workouts. This is an aspect of cycling training that is often neglected, especially by riders whose limiter is force. It has been my experience that measurable results on the bike are more evident from this type of training than any other in athletes who lack the ability to apply force to the pedals. They are always amazed at how strong they feel riding in the spring after a winter of weights.

在这一列你需要计划健身房里的训练。这是 单车训练计划中常常被忽略的方面，特别是 那些限定因素是力量能力的车手。我的经验 是：对于那些踩踏力量不足的车手来说，该 项训练给骑车能力带来的可测量的效果要比 其他训练的效果更明显。经过一个冬天的举 重训练后，到了春天他们常常会惊诧地发现 自己骑车时会感觉如此地有力量。

The details of the strength phases listed below are discussed in Chapter 12, but with a little information you can complete the Strength Phase column now by penciling in the abbreviations for the various phases. Here's how to determine the duration of each weight room phase. If you're a bit confused, flip ahead to Chapter 11 for examples of completed Annual Training Plans.

以下列出的力量训练的各个阶段在第 12 章中会详细讨论，不过现在你只需要其 中一点信息就足够完成举重阶段的计划了， 然后用铅笔在该列中相关位置记下不同阶段 的缩写代号。以下将介绍怎么确定各个举重 阶段的时间跨度。如果你感觉有疑问的话， 可以跳到第 11 章参考已完成的年度训练计 划的例子。

Preparation Period: Anatomical Adaptation (AA) and Maximum Transition (MT)

准备期：解剖学适应（AA）和最大过渡阶 段（MT）

On your Annual Training Plan, for the first two or three weeks of the Preparation period, write in “AA” under the Strength column. This weight room phase prepares the body for the stresses that are to follow. For the last week of the Preparation period include one or two weeks of MT (Maximum Transition). As the name implies, MT is a transitional phase that better prepares you for the heavier lifting of the

在你的年度训练计划表格中，在准备期的前 2 或 3 周的举重一栏写上“AA”。该举重阶 段能让身体为接下来更大压力做好准备。准 备期的最后一到两周是最大过渡阶段 （MT）。顾名思义，MT 阶段是让你做好 准备更顺利地过渡到负荷更重的最大力量阶 段。

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MS phase.

Base 1 Period: Maximum Strength (MS)

基础期 1：最大力量阶段（MS）

Write in “MS” for each week of Base 1. If you are a master who is training in three-week periods, extend MS by one week into the Base 2 period so that you schedule four total MS weeks.

在基础期 1 的每周写下“MS”。如果你是 个老将，每个训练周期为 3 周，则需要延伸 到基础期 2 的第一周，以保证 MS 的计划时 间有完整的 4 周。

All Other Periods: Strength Maintenance (SM)

所有其他周期：力量保持阶段（SM） 在赛季的剩余时间里，需要短时间和大重量 的举重训练来保持基础力量。20 多岁的骑 手如果本身力量较强也许可以从基础期 1 之 后就忽略这类健身房里的力量训练。但我建 议所有的女性和年龄超过 40 岁的人在整个 赛季里坚持 SM 阶段的举重训练。在 A 级赛 事举行的那一周不要安排举重训练。

For the remainder of the season, basic strength is maintained with brief workouts and heavy loads. Riders in their twenties with good force may omit weight room strength training from their schedules starting with Build 1. All women and men over about forty years of age are advised to continue the SM phase of weights throughout the season. During the week of A-priority races schedule no weight training.

Endurance

耐力

Racing on the roads is primarily an endurance sport. The ability to delay the onset of fatigue during long rides is what sets road racers apart from track racers. For this reason, the Endurance column will be frequently selected on the Annual Training Plan form. You will work on endurance in some form nearly every week of the year, for once you have lost endurance, the time required to fully restore it is exorbitant. That's not to say that there won't be fluctuations in your endurance throughout the season. Following an extended Race period, your endurance is likely to wane, and you must work to rebuild it by returning to the Base period before you are able to attain another high peak.

公路比赛主要是一项耐力运动。在长距离骑 行中延缓疲劳发作的能力是公路车手与场地 赛车手之间的分野。因此，年度训练计划表 中的耐力一栏会常常被选中。在全年每个礼 拜里你都要以某种形式进行耐力练习，因为 一旦你失去了耐力能力，想要全面恢复它所 花的时间是相当长的。这并不是说在整个赛 季中你的耐力都不能有任何波动。经过一个 长时间的比赛周期之后，你的耐力有可能会 衰退，这时你必须重回基础期的训练来重建 耐力，然后你才能够获得第二个身体素质的 高峰期。

Force

力量

This Force column refers to on-bike workouts intended to improve muscle dynamics, while the Strength Phase column consists of off-bike

力量一栏指的是诣在改善肌肉动力的车上训 练内容，而举重阶段一栏指的是在健身房里 进行的无车训练。如果你住在地形有起伏的

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workouts usually done in the weight room. If you don't live in a vertically challenged region, use hills for on-bike force training. Later on in the workout menu section of this chapter, I'll refer to hills by percentage grades. Here's a guide to help you select the proper types of hills for specific workouts.

地区的话，就用爬坡做为车上的力量训练项 目。在本章稍后部分的训练科目清单里，我 会提到山峰的坡度。以下的解释能够帮助你 为专门的训练科目选择合适坡度的山峰。

2-4 percent grade: Slight hill. In a car on a 2 percent grade you may not even know there's a grade. You could easily ride these hills in the big chainring. These are often described as “gently rolling hills.”

4-6 percent grade: Moderate hill. These hills get your attention in races, but are seldom determining factors. You could ride them in the big chainring, but may drop down to the small chainring.

6-8 percent grade: Steep hill. These are the steepest hills you generally find on state and federal highways. Such hills, especially if they're long, often determine the winning move. These are usually climbed in the small chainring.

8-10 percent grade: Very steep hill.

These hills are always a determiner in a race.

They are climbed only in the small chainring.

A workout on such a hill is challenging for riders of all abilities.

10+ percent grade: Extremely steep hill.

These hills are most often found in remote areas or in the mountains. In more populated areas, they are usually quite short. Everyone climbs in the small chainring. Some riders have difficulty just getting over them. They make you cry for your mother.

坡度 2－4％：缓坡。在汽车里面，你 也许感觉不到它正驶在这样的坡上。你可以 用大牙盘轻松地爬上这样的山坡。这种坡常 被描述为“轻柔起伏的山峰”。 坡度 4－6％：中等坡。在比赛中这种 坡会引起你的注意，但很少会是比赛结果的 决定因素。你仍可以用大牙盘骑上去，但到 后来也许会换成小牙盘。 坡度 6－8％：陡坡。这是你在州际或 联邦高速公路上能找到的最陡的坡了。这些 山坡，尤其是比较长的那种，常常决定了最 终的冠军归属。爬这种坡一般都需要用小牙 盘。 坡度 8－10％：非常陡的坡。这些山峰 常常是比赛的决定因素。你只能用小牙盘爬 上去。在这种山峰上的训练对所有的车手来 说都是很有挑战性的。 坡度 10％＋：极其陡峭的坡。这些山 峰大多隐藏在崇山峻岭的深处。而在人口众 多的地区，这类坡一般都很短。爬坡时不管 是谁都得用上小牙盘，而有些车手甚至根本 就爬不上去。爬这类坡会让你哭爹喊娘。

If you do live in a vertically challenged environment – the plains of Kansas or Florida's flat coastal terrain – don't despair. The real benefit of hills is that they offer greater resistance. You can achieve a similar result with big gears and head winds while sitting up, or on a good indoor trainer. Highway overpasses offer short hills of about 4 percent grade. Multilevel parking garages are great simulated mountains – just remember to ask the attendant's permission first.

如果你住在地形平缓的地区――比如堪 萨斯大平原或佛罗里达平坦的海滨地区―― 也不必绝望。爬坡的真正好处在于能提供较 大的阻力。你可以通过大齿比或顶风坐着踩 车，或用好的室内训练台达到相似的效果。 高速公路的引桥相当于 4％坡度的短坡。多 层的停车场也很类似于山坡――别忘了先征 得管理员的同意。

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Speed Skills

速度技能

Do not get speed skills confused with anaerobic endurance. While working on speed skills you are not doing intervals or hammering on group rides. The purpose of workouts in this column is always to improve mobility – the ability to handle the bike efficiently and effectively while turning the cranks quickly and smoothly.

In the Base period, many of these workouts will be drills on a trainer or rollers that exaggerate the mechanics of pedaling, typically in a low gear at a high cadence, in order to become more fluid and supple. On the road, speed-skill training involves form sprints, highcadence pedaling, and the handling skills necessary for sprinting.

不要把速度技能和无氧耐力搞混了。在练习 速度技能时，你不需要做间歇或者在团队训 练中领骑。该栏的训练内容的目标是改善你 的灵活性――当快速地平滑地转动曲柄时能 够更有效地更经济地控车的能力。在基础期 这类训练科目大多是在训练台或滚筒上进行 的，做这类练习时一般是以较小的齿轮比和 较高的踏频来重点训练踩踏机制，从而使你 的踩踏更流畅更圆熟。在公路上的速度技能 训练包括假冲刺，高速踏频练习，以及冲刺 所需的控车技巧。

Muscular Endurance

肌肉耐力

Muscular endurance is the ability to turn a relatively high gear for a long time, as in time trialing. In many ways, this ability is at the heart of road racing. As one of the primary ingredients of road racing fitness, you need to emphasize this approach throughout the training year regardless of your limiters. All of the legendary champion road cyclists – Merckx, Hinault, LeMond, Carpenter, Indurain, and Longo – had great muscular endurance.

This ability will be developed starting in the Base period and continue in various forms right through the Race periods.

肌肉耐力是指那种能够以相对较高的齿轮比 持续较长时间，如同计时赛时所需的那种能 力。从许多方面来说，这都是公路赛所需的 核心能力。做为公路赛所需的主要身体素质 之一，你需要在整个训练年度里强化这项能 力，不管这是否是你的限定因素。所有的传 奇性公路赛冠军车手――Merckx，Hinault， LeMond，Carpenter，Indurain，Longo―― 都有很强的肌肉耐力。你需要从基础期开始 培养这项能力并以多种方式持续训练直到比 赛期的到来。

Anaerobic Endurance

无氧耐力

Anaerobic endurance involves training to continue working hard even though the body is crying out for relief. Long sprints and short climbs are the usual times for this to occur. If it is known to be a limiter (which is the case for nearly every athlete), schedule workouts for this ability at the start of the first Build period.

Anaerobic-endurance training is excellent for improving aerobic capacity (VO2max).

无氧耐力是训练身体在已经非常疲劳时仍能 继续强力做功的能力。在长距离冲刺和爬短 坡时常常需要这种能力。如果这是你的限定 因素（几乎每个运动员都是如此）的话，那 么在发展期开始时你需要安排这方面能力的 专项训练。无氧耐力训练能有效改善有氧能 力（VO2max）。

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Power

如果运动员的限定因素是力度能力的话，那 么是否进行这类训练就意味着是否会在绕圈 赛中成功或者失败，因为这类比赛需要在出 弯道时马上加速，并需要比拼场地冲刺。力 度能力依赖于速度技能和力量，所以这些更 基础的能力必须先得到改善。力度训练可以 安排在发展期和高峰期进行。

For the rider whose ability limiter is power, these workouts mean the difference between success and failure in criteriums that require the ability to accelerate quickly out of corners and to contest field sprints. Workouts for power depend on speed and force, so these more basic abilities must be improved first.

Power training may be included primarily in the Build and Peak periods.

Testing

测试

Throughout the Base and Build periods, make regular progress checks about every four to six weeks. It's important to regularly know how your abilities are developing in order to make adjustments to training.

在整个基础期和发展期，需要每隔 4－6 个 星期定期地检查你的进步状况。定期了解你 的能力发展情况对你调整下一步的训练非常 重要。

Ability Workouts by Period

不同周期的能力训练

The following will help you complete the workouts section of the Annual Training Plan.

I'll start with the recovery and rest weeks since those are usually neglected, but are in some ways the most important.

下面的内容将帮助你完成年度训练计划的训 练内容部分。我将从恢复休息周开始，因为 它常常被忽略，但从某种角度说却是最重要 的。

If there is any confusion on how to mark the Annual Training Plan, see the examples in Chapter 11.

如果你对如何记录年度训练计划有任何 疑问，参考第 11 章的范例。

R & R Weeks

恢复休息周（R&R）

Reserve every fourth week (third week for over-forty riders) during the Base and Build periods for recovery and rest from the accumulated fatigue of the previous three weeks. Without such regular unloading of fatigue, fitness won't progress for long. You've already partially incorporated R&R by assigning reduced weekly hours during these weeks in the Base and Build periods. Now we'll assign the workouts to those low-volume weeks. (For more detail on recovery weeks, see

在基础期和发展期，你应该把第 4 周保留用 做休息以从前面 3 周所积累的疲惫中恢复体 力。如果没有这样的定期休息来解除疲劳， 身体素质的提高就不会持久。在为基础期和 发展期安排每周训练小时数时，你已经减少 了这一周（即 R&R 周）的训练时间。现在 我们要为这些训练量较少的礼拜安排合适的 训练内容。（关于恢复周的更详细的内容， 请参考第 18 章）

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Chapter 18.)

For each of the R&R weeks, place an “X” under the Endurance, Speed Skills, and Testing columns. Other than one weight room session, that's all for those weeks. The idea is to recover from the collected stress; feel rested by week's end; maintain endurance (with a late-week long ride), speed skills, and force; and test progress once rested. It may take you only three to five days to feel fully recovered so that's when the testing should be done. In the Build period, there may be a B or C race at week's end in place of a test.

在年度训练计划中的每个恢复休息周 （R&R），对应的耐力，速度技能和测试栏 里画一个“X”。除了需要安排一次去健身 房的举重练习以外，这就是全部的训练内容 了。这样安排的目的是为了让身体从积累的 压力中恢复，从而在该周结束是感觉良好， 以及保持耐力（在后半周做一次长途骑 行），速度技能以及力量，并在休息期间测 试进步状态。在发展期，该周周末可以安排 一次 B 级或 C 级赛事以代替测试。

In the workout menu in Appendix C (under Testing), I'll describe the tests you will do during R&R weeks.

在附录 C 的训练科目中（测试部分）， 我会描述你在恢复休息周要做那些测试。

Now you're ready to complete workouts for the other weeks of the year. The Workout Menu in Appendix C will be used at a later time to fill in the details of what you schedule here.

现在你可以完成年度中其他周的训练内 容了。附录 C 的训练科目在下面需要安排具 体训练内容时还将会被用到。

Preparation Period

准备期

Place an X in the Endurance and Speed Skills columns for each week of the Preparation period. Endurance training during this period concentrates on improving the endurance characteristics of the heart, blood, and lungs.

Crosstraining by running, swimming, hiking, or cross-country skiing accomplishes the desired results while limiting the number of times each week that you're on an indoor trainer in the early winter months. Be cautious with your volume of indoor riding as it can be mentally and emotionally draining.

在准备期各周的耐力和速度技能栏画一个 “X”。这一时期的耐力训练重点在于改善 心脏，血管和肺的耐力特征。交叉训练如跑 步，游泳，徒步或越野滑雪都能达到所需要 的结果，另外在冬天刚开始时要注意控制每 周在室内训练台上的训练次数。这是因为室 内骑行时间太长是对精神和情绪的折磨。

Base 1

基础期 1 在基础期 1 的各周，同样是在耐力和速度技 能栏画个叉。在这一时期，耐力训练慢慢转 化为更多时间的车上训练以及更少的交叉训 练。但是，天气常常在这个时候成为耐力训 练方式的决定因素。如果公路和天气不肯配

Again, mark the Endurance and Speed Skills columns for each week of the Base 1 period.

During this period, endurance training shifts slightly toward more time on the bike and less in crosstraining modes. Weather, however, is often the determining factor for the type of

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endurance training done now. A mountain bike is an excellent alternative during this period when the roads and weather don’t cooperate. A good indoor trainer, especially CompuTrainer, is also an excellent way to train throughout the Base period when you can't get on the roads.

合的话，山地车是个很棒的替代方式。另外 一个好的室内训练台，特别是电脑控制的训 练台，也是一种很不错的训练方式，如果你 在基础期不能在公路上训练的话。

Base 2

基础期 2

Place an X in the Endurance, Force, Speed Skills, and Muscular Endurance columns for each week of the Base 2 period. As you will see in the Workout Menu (Appendix C), you should conduct force and muscular-endurance workouts at moderate heart rates and power outputs during this period. Endurance training should be mostly on the road by now with very little crosstraining. You will be doing some Force work in the form of endurance rides on rolling courses, staying in the saddle on the uphill portions. This can be an integral part of endurance training.

在基础期 2 的各周的耐力，力量，速度技能 和肌肉耐力各栏画一个叉。如你在训练科目 （附录 C）中所见，你需要在这一时期引入 中等心率范围和大功率输出的力量和肌肉耐 力练习。现在的耐力训练应该主要在公路上 进行，很少采用交叉训练。力量训练的形式 可以是在滚筒上的耐力骑行，或坐在鞍座上 爬山。它也可以作为耐力训练的某个组成部 分。

Base 3

基础期 3

Mark the Endurance, Force, Speed Skills, and Muscular Endurance columns for each week of the Base 3 period. Training volume tops out during this period. Intensity has also risen slightly with the addition of more hill work and higher effort muscular-endurance work.

在基础期 3 的各周的耐力，力量，速度技能 和肌肉耐力各栏画一个叉。该时期的训练量 将达到顶峰。训练强度也会稍有加强，比如 会安排更多的爬坡练习，以及更大强度的肌 肉耐力训练。

Build 1

发展期 1

Schedule workouts for Endurance and Muscular Endurance for each week of the Build 1 period. Also select your greatest limiter and mark that column. If unsure of which limiter to schedule, choose Force. If you don't select Power or Anaerobic Endurance, also mark Speed Skills. A criterium may take the place of an Anaerobic Endurance or Power workout. Road races and time trials are substituted for Force and Muscular Endurance.

Early-season races in this period are best as Cpriority. Schedule each Build 1 period on your Annual Training Plan in this same way.

在发展期 1 各周的耐力和肌肉耐力栏安排训 练内容，除此之外还要在你的最大的限定因 素对应的栏做记号。如果你拿不准应该安排 哪个限定因素的话，就选择力量。如果你没 有选择无氧耐力或力度的话，就要在速度技 能栏也要做记号。绕圈赛需要无氧耐力或力 度的训练。公路赛和计时赛可以替代力量和 肌肉耐力训练。该时期的赛季早期的比赛最 好是 C 级赛事。对于年度训练计划中的每个 发展期 1 都要用同样的方式安排训练。

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Build 2

发展期 2

Check off Endurance and Muscular Endurance for each week of the Build 2 period. Then mark two of your limiters. If unsure, or if you have only one limiter, mark Force and Anaerobic Endurance. Speed skills will be maintained either with Anaerobic Endurance or Power training. If there are B or C races scheduled during this period, substitute them for workouts. A criterium takes the place of either a Power or Anaerobic Endurance workout.

Depending on the terrain, you may substitute a road race or time trial for a Force or MuscularEndurance workout. The week of B-priority races, schedule only one limiter. Remember that you're training through C-priority races.

Mark all Build 2 periods on your plan in the same manner.

在发展期 2 的各周，除了在耐力和肌肉耐力 栏做标记以外，还要加上你的两个限定因 素。如果拿不准的话，或者你只有一个限定 因素，那么就标记力量和无氧耐力。无论无 氧耐力还是力度训练都需要保持速度技能。 如果在这一时期安排有 B 级或 C 级赛事， 那么就用比赛代替训练。进行一次绕圈赛相 当于一次力度或无氧耐力训练。根据地形的 差别，你也许可以用公路赛或个人计时赛代 替力量或肌肉耐力训练。B 级赛事发生的那 一周你只需安排一种限制因素的训练。而在 C 级赛事那一周你的训练要照常进行。对于 年度训练计划中的每个发展期 2 都要用同样 的方式做安排。

Peak

高峰期

Place an X in the Muscular Endurance column and that of your next greatest limiter for each week of the Peak period. If unsure of your next limiter, select Anaerobic Endurance. You may substitute races for workouts using the same criteria as in the Build periods. C races in the Peak period are excellent tune-ups for the approaching A-priority races as they get you back into a racing mode again. If there are no races, but you have a hard club ride available, that may be one of your Anaerobic Endurance sessions. There should be a race-specific intensity workout every 72 to 96 hours in a Peak week. Mark all Peak periods in this same way.

高峰期的各周你要画叉的是肌肉耐力栏以及 除此之外的最大的限制因素所在的栏。如果 你不清楚除此以外的最大限制因素是什么， 就选择无氧耐力。你可以象在发展期时所做 的那样以比赛代替训练。高峰期的 C 级赛事 是绝佳的为 A 级赛事调整状态的方式，因 为它们能让你进入比赛时的状态。如果没有 比赛，但可以参加俱乐部级的艰苦骑行，那 么就应该进行无氧耐力方面的训练。在高峰 期每 72－96 小时就应该有一次比赛级强度 的训练。对年度计划中的所有高峰期都要照 此方式处理。

Race

比赛期

During each week of this period either race or complete a race-effort group ride. If there is no group ride or race available, substitute an Anaerobic Endurance workout. Also mark Speed Skills and your strongest ability other than Endurance. If unsure about your strength, mark Muscular Endurance. All Race periods

在这一时期你要么参加比赛，要么就是做比 赛级强度的团队骑行。如果没有比赛，也无 法参加团队骑行的话，就用无氧耐力训练代 替。另外还要标记速度技能栏和除了耐力以 外的你最强的能力的对应栏。如果你不了解 你的强项，那么就标记肌肉耐力栏。所有比

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should be marked just as the first one was.

赛期的安排都照此办理。

Transition

过渡期

Mark Endurance, but keep in mind that this is a mostly unstructured period. By “mostly,” I mean that your only purpose is to stay active, especially in sports that you enjoy other than cycling. These are often team games such as soccer, basketball, volleyball, or hockey. Such sports require some endurance and also encourage quick movement. Don't become a couch potato, but also don't train seriously.

标记耐力栏，但要记住这一时期的计划是最 缺乏结构性的。一般来说，我觉得你的唯一 目标就是想办法保持活力，特别是参加除骑 车以外的你最喜欢的运动。比如说集体运动 项目，如足球，篮球，排球，或曲棍球。这 类运动需要一些耐力并需要快速移动。不要 终日懒散在家，但也不要训练地太刻苦。

Weekly Routines

每周的例行安排

Now that your Annual Training Plan is complete, the only issue left to decide is the weekly routine – on what day to do which workout and for how long. That's no small thing. You could have the best possible plan, but if you do not blend workouts in such a way as to allow for recovery and adaptation, then it's all for nothing. The problem is that you must blend both long and short duration workouts with workouts that are of high and low intensity.

现在你的年度训练计划已经完成了，剩下的 唯一问题就是确定每周的日常活动――哪天 做哪些训练以及多长时间。这不是小事情。 也许你的计划很完美，但如果你不能在其中 融入合适的训练科目以及恢复和适应期，那 么这个计划就没有用处。关键是你需要把长 距离和短距离的训练以及高强度和低强度的 训练有机地融合在一起。

Chapter 15 will provide you with a weekly training journal on which to record the days’ scheduled workouts and their results. For now, let’s examine ways to determine each day’s routine.

在第 15 章将给你介绍每周训练日志， 其中记录了每天的训练安排以及训练结果。 现在，让我们先把每天的训练安排搞定。

Keep in mind that the workout options listed in Figure 9.1 are just that -- options.

These are not intended to be the only ways to organize a week. There are many possibilities.

When it comes to selecting a workout for a given day choose one option – do not do all of the options. The option you select is determined by your limiters as discussed in Chapter 6.

记住图 9.1 中列出的训练科目的建议只 是建议而已。这并不是唯一的组织方式，还 有很多其他的选择。如果需要为某一天选择 一项训练科目的话，就选择其中一个――而 不是完成所有的选项。选择哪一个就看你的 限定因素是什么了（在第 6 章介绍了限定因 素）

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Figure 9.1 Weekly training patterns

图 9.1

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Patterns

模式

Figure 9.1 illustrates a suggested pattern for blending duration (or volume) and intensity for each week of the training periods plus the R&R and race weeks. Duration and intensity are indicated as high, medium, and low or recovery. Obviously, what is high for one cyclist may be low for another, so these levels are meaningful only to you. Also, what is high duration or high intensity in the Base 1 period may be moderate by Build 1 as your fitness improves. Recovery days may be active recovery (on the bike) or passive (complete rest), depending on your experience level.

图 9.1 展示了把训练时间（或训练量）和训 练强度相结合的建议模式，这种模式可以用 于各个训练时期，包括恢复休息周和比赛 周。训练时间和强度被分为高，中，低或恢 复。显然，对于某个车手的“高”也许对另 一个车手却是“低”，所以这种分类只适用 于你自己。另外，基础期 1 时的高强度或高 训练量到了发展期 1 时，因为你的身体素质 的提高也许就显得不够高了。恢复日可以是 积极恢复（在车上）或消极恢复（完全休 息），根据你的经验级别而定。

Notice in the Base period that duration is high or medium, four times each week, while intensity is either medium or low, except for Base 3 when one high-intensity day is included. Also note in the Build period that intensity increases and duration decreases. In Build 2 there are no moderate workouts – everything is either high or low. The reason for this is to allow for adequate recovery since there is so much high intensity during this period. In Build 2, both high duration and high intensity are combined once each week for the first time. Training in this period takes on many of the characteristics of racing. Note that “high duration” and “high intensity” are relative to the A-priority event you are training for. The average intensity of a criterium is typically higher than that of a road race whereas road races generally are higher-duration events. The minimum high-duration workout is two hours.

请注意，在基础期时训练量是高或中 等，每周 4 次，但训练强度是中或低等，除 了基础期 3 会引入高强度训练以外。另外请 注意，在发展期随着训练强度增加训练量会 逐步减少，到了发展期 2 就没有中等强度训 练了――所有训练的强度要么高要么低。原 因是这一时期的高强度训练很多，所以需要 足够的时间做恢复。在发展期 2，首次引入 每周一次的高强度长时间的训练。这一时期 的训练有很多比赛的色彩。请注意这里所说 的“高训练量”和“高强度”是针对你要参 加的 A 级赛事而言的。绕圈赛的平均强度 一般来说要比公路赛大，而公路赛一般来说 持续时间较长。高训练量的下限是 2 个小 时。

Figure 9.1 also suggests a blending of duration and intensity for A- and B-race weeks.

Of course, A-race weeks immediately follow a Peak period or a previous Race period week, so rest would be greater. B-race weeks would not necessarily have that advantage.

图 9.1 还介绍了如何安排 A 级和 B 级赛 事所在的周的训练量和强度。当然，A 级赛 事前一周应该是在高峰期或前一个比赛期， 所以休息比较多。而 B 级赛事前一周就不会 有这种事发生。

Workouts are suggested for each day by the alpha-numeric codes used in the “Workout Menu” in Appendix C. Weight room training has not been included in the suggested weekly patterns since some cyclists lift three times per

图中建议的每天训练科目使用的代号是 在附录 C 的“训练菜单”中定义的。健身房 训练不包括在每周建议模式中，因为有的车 手一周举重 3 次，而有的人只做 1 到 2 次。

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week and others only once or twice. Also, some riders, such as masters, may lift yearround, while others will stop once racing begins. It is best to substitute a weight room workout for "E" category workouts. Weight training is best done the day after a long or “BT” workout. Try to avoid doing weights the day before a BT. If weight training muse be done the same day as a BT workout, lift after riding.

另外，有些骑手，比如老将们，也许需要全 年不间断地举重，而其他人在比赛期开始时 就停止了。需要举重训练时，最好是替换耐 力类（E 开头的）的训练科目。举重练习最 好是安排在长距离或突破性训练之后的那 天。不要把举重练习安排在突破性训练前一 天。如果必须要安排在同一天的话，先做突 破性训练，然后做举重练习。

Daily Hours

每日训练小时数

In the Hours column of your Annual Training Plan, you've indicated the volume for each week of the season. All that remains is to decide how those hours should be spread during the week. Table 9.1 offers a suggested breakdown. In the left-hand column, find the hours you scheduled for the first week of the season. By reading across to the right, the weekly hours are broken into daily amounts.

For example, find 12:00 in the Weekly Hours column. To the right are seven daily hours – one for each day of the week. In this case, 3:00, 2:30, 2:00, 2:00, 1:30, 1:00, and Off. So, the long workout that week is three hours. Do this as a continuous ride -- not as two workouts of 1:30 each. The other daily hours may be divided between two workouts in the same day, especially in the Base period when volume is high. In fact, there are some advantages to working out two times a day, such as an increase in quality for each workout.

在年度训练计划的小时一栏，你已经写下了 赛季中每周的训练小时数。剩下要做的就是 把这些小时数分配到一周的每一天中。表 9.1 提供了如何细分的建议。在最左边一 栏，找出你为赛季第一周制定的小时数。从 这一行向右看，周训练小时被细分为每天的 训练小时。例如，在“每周训练小时数”一 栏找到 12:00，它右边是 7 个每天的训练小 时数，在本例中分别是：3:00，2:30， 2:00，2:00，1:30，1:00 和 Off。所以，本周 的最大训练量是 3 小时，需要连续骑这么长 时间――而不是做两次训练，每次 1 个半小 时。其他的每日训练小时数也许可以分配在 同一天里的两次训练当中，特别是在基础 期，因为训练量比较大。实际上，每天训练 两次好处多多，比如可以提高每次训练的质 量。

When it comes time to schedule hours for a given week, use Table 9.1 along with Figure 9.1 to assign high, medium, and low durations for each day of the week.

在为每一周安排每天小时数时，使用表 9.1 和图 9.1 来为每周的每一天分配高， 中，低的训练量。

每周训练 小时数

长距离骑 行时间

3:00 3:30 4:00 4:30 5:00 5:30 6:00 7:00

1:30 1:30 1:30 1:45 2:00 2:00 2:00 2:00

其他训练（也许一天两次） 0:45 1:00 1:00 1:00 1:00 1:30 1:00 1:30

0:45 1:00 1:00 1:00 1:00 1:00 1:00 1:30

Off Off 0:30 0:45 1:00 1:00 1:00 1:00

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The Cyclist’s Training Bible (3rd edition) Chapter 9 Planning Workouts 7:30 8:00 8:30 9:00 9:30 10:00 10:30 11:00 11:30 12:00 12:30 13:00 13:30 14:00 14:30 15:00 15:30 16:00 16:30 17:00 17:30 18:00 18:30 19:00 19:30 20:00 20:30 21:00 21:30 22:00 22:30 23:00 23:30 24:00 24:30 25:00 25:30 26:00 26:30 27:00 27:30 28:00 28:30 29:00 29:30 30:00 30:30 31:00 31:30 32:00 32:30 33:00 33:30 34:00 34:30 35:00

2:30 2:30 2:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:30 3:30 3:30 4:00 4:00 4:00 4:00 4:00 4:00 4:00 4:00 4:00 4:30 4:30 4:30 4:30 4:30 5:00 5:00 5:00 5:00 5:00 5:30 5:30 5:30 5:30 5:30 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00

1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:30 3:00 3:00 3:00 3:00 3:00 3:00 3:30 3:30 3:30 4:00 4:00 4:00 4:30 4:30 4:30 4:30 4:30 4:30 4:30 4:30 5:00 5:00 5:00 5:00 5:00 5:30 5:30 5:30 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00

Table 9.1 Daily Training Hours

自行车训练圣经（第三版） 第 9 章 计划训练内容

1:30 1:30 1:30 1:30 1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:30 3:30 3:30 3:30 4:00 4:00 4:00 4:00 4:00 4:30 4:30 4:30 4:30 4:30 5:00 5:00 5:00 5:00 5:00 5:30 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00 6:00

1:00 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:30 2:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:30 3:30 3:30 3:30 3:30 3:30 3:30 3:30 4:00 4:00 4:00 4:00 4:00 4:00 4:00 4:00 4:30 4:30 4:30 4:30 5:00 5:00 5:00 5:30 5:30 5:30 6:00 6:00 6:00 6:00

表 9.1

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1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:30 2:30 2:30 2:30 3:30 2:30 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:00 3:30 3:30 3:30 3:30 3:30 4:00 4:00 4:00 4:30 4:30 4:30 5:00 5:00 5:30 5:30 6:00

每日训练小时数

Off Off Off Off 0:30 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:00 1:30 1:30 1:30 1:30 1:30 1:30 2:00 2:00 2:00 2:00 2:00 2:30 2:30 2:30 2:30 2:30 3:00 3:00 3:00 3:00 3:00 3:00 3:30 3:30 3:30 3:30 3:30 3:30 4:00 4:00 4:00 4:30 4:30 4:30 4:30 5:00 5:00

Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off Off

The Cyclist’s Training Bible (3rd edition) Chapter 9 Planning Workouts

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The Cyclist’s Training Bible (3rd edition) Chapter 10 STAGE RACING TRAINING

自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

Chapter 10 STAGE RACING TRAINING

第 10 章

There’s a lot of feelings about racing you can never communicate. They're your own, and only you can identify with them.

有很多关于比赛的感觉是无法用语言表达的。它 们只属于你个人，只有你才能认同它们。

多站式比赛的训练

――ALEXI GREWAL 1984 年公路赛事金牌得主

-- ALEXI GREWAL, 1984 Gold Medalist, road cycling

For the serious cyclist, a stage race is often the most important event of the year. With a season made up mostly of one-hour crits and 60-or-so-mile circuit races, few riders are ready to take on five or more days of back-to-back races including time trials, 90-minute criteriums, 75-mile circuits, and 100-mile road races in the mountains. Throw in the toughest competitors in the region, prize money, and crowds, and it's easy to see why stage races are often the high point of the season and the ultimate measure of a road racer.

对严肃的车手来说, 一场多站式比赛通常是 一年中最重要的比赛。因为整个赛季里的大 部分比赛都是 1 小时左右的绕圈赛和 100 公 里左右的环绕赛，所以几乎没人能够做好准 备参加至少 5 天的连轴转的比赛，其中还包 括 90 分钟的绕圈赛，120 公里的环绕赛以及 需要爬山的 160 公里的公路赛。再加上本地 区最强悍的车手都会参加竞争，以及高额的 奖金和大量的观众，这就很容易解释为什么 多站式比赛往往是赛季的高潮，以及对车手 们的终极考验。

Separate stage races into two broad categories for training purposes –short events with four or fewer stages and long events with five of more stages. Short stage races require no specific preparation for the cyclist who frequently competes in two races on the same weekend. Long stage races, however, are a whole different game demanding exceptional raw endurance, muscular endurance, and usually force for climbing. Combine that with the need to recover quickly in order to be ready for the next stage and it's apparent why long stage races have such a high attrition rate, It's survival of the fittest.

为了训练方便，我们把多站式比赛分成 两大类――由最多 4 个单站比赛组成的小型 比赛和由 5 个以上单站比赛组成的大型比 赛。小型的多站式比赛对于那些经常在周末 参加两场比赛的车手来说并不需要做特殊的 准备。然而大型多站式比赛却是完全不同的 比赛，它需要超乎寻常的原始耐力，肌肉耐 力，通常还需要爬坡的力量。 除了这些以 外，还需要快速的身体恢复能力从而为下一 站的比赛做好准备。这也就清楚地解释了为 什么长距离多站式比赛的淘汰率这么高，能 坚持下来的都是体格最棒的。

Training to race well in a long stage race requires a focused six- to eight-week training program to prepare for the unique stresses.

Stage races not only require a rider's fitness to be at peak, but recovers' methods must also be perfected. All of this, of course, happens within the context of an ongoing weekly race schedule.

为了备战大型多站式比赛，我们需要一 段为期 6 周或 8 周的集中式训练，其间将按 计划准备比赛所需的压力。多站式比赛不仅 要求车手的身体素质处于高峰期，而且恢复 疲劳的方法也必须是完美的。当然，所有这 些都得安排在一个有序衔接的以周为单位的 赛事计划中。

It is important not to take stage race preparation lightly. The stress resulting from high volume, intensity, and short recoveries

重要的是不能对多站式比赛的赛前准备 掉以轻心。 由大运动量，高强度以及较短恢

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自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

threatens health, fitness, work performance, and family relations. Overtraining is a definite possibility. Approach this training with great caution.

复时间而产生的压力会威胁到你的健康，身 体素质，运动水平和家庭关系。训练过度很 有可能发生，在采用这种训练的时候必须非 常小心。

Crash Cycles

破坏式骑车

Training for a long stage race is much like doing a short-stage race several times in the weeks building to the event. High-quality workouts are gradually brought closer together with the purpose of overloading the body's systems. That results in a delay in recovery, further increasing the stress load. This process is sometimes called “crashing”–a descriptive, if somewhat threatening title.

针对大型多站式比赛而定制的训练就如同在 数周内进行几个小型的多站式比赛一样。高 质量的赛前训练的效果会逐渐接近使身体负 荷过载的目的，而且还会产生延缓身体恢复 的速度，从而进一步加大身体的压力。这个 过程有时被称之为“破坏式训练”――一个 形象的描述，虽然听上去有点吓人。

With the inclusion of a recovery period following the crash, there is a greater-thannormal training adaptation known as “supercompensation”.

在破坏式训练之后的恢复期里，你会在 身体适应之后得到超出常规训练的所谓“超 额补偿”。

Two studies looked at supercompensation resulting from crash cycles. In 1992, a group of seven Dutch cyclists crashed for two weeks by increasing their training volume from a normal 12.5 hours per week to 17.5. At the same time, their high intensity training went from 24 to 63 percent of total training time. The immediate effect was a drop in all measurable aspects of their fitness. But after two weeks of recovering with light training, they realized a 6-percent improvement in power, their time trial improved by an average of 4 percent, and they had less blood lactate at top speed compared with pre-crash levels. Not bad for two weeks of hard training.

有两项研究观察了从破坏式骑行训练得 到的超额补偿。1992 年，一个由 7 个荷兰车 手组成的小组在 2 周里将他们原本每周 12.5 小时的训练量骤增至 17.5 小时。与此同时， 他们的高强度训练在总训练量中所占的比例 也从原来的 24%提升至 63%。训练后的即时 反应是他们所有的可测试身体素质指标都有 所下滑。然而经过 2 周的低强度训练的恢复 休息期后，他们的输出功率提高了 6%，计 时赛能力也提高了 4%，相比于破坏式训练 之前，在极速骑行时他们的血乳酸盐水平也 下降了。2 周的艰苦训练看起来效果还不 错。

A similar study in Dallas put runners through a two-week crash cycle with positive results similar to the Dutch study, plus an increase in aerobic capacities. Again, it took two weeks following the crash cycle to realize the gains. Other studies suggest an increase in blood volume, greater levels of hormones that cause muscle growth, and an improved ability to metabolize fat result from a high-stress crash and recovery period and the subsequent supercompensation.

另一个在达拉斯进行的类似研究中，几 名跑步运动员进行了为期 2 周的破坏式训 练，并得到了与荷兰车手们相似的正面成 果，而且还取得了最大摄氧量的提高。当然 破坏式训练后也要用 2 周的时间恢复身体来 落实上述成果。其它的研究中还发现大强度 的破坏式训练加上恢复期带来的超额补偿能 够引起血液总量的提高，增加荷尔蒙分泌从 而使肌肉快速增长，以及加快代谢脂肪的速 度。

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自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

Be careful with crashing. The risk of overtraining rises dramatically during such a build-up. If the typical signs of overtraining appear, such as a greatly changed resting heart rate or feelings of depression, cut back on the intensity of training immediately. Highintensity training is more likely to magnify or cause overtraining than is low-intensity work.

但是得小心对待此类训练。这类训练所 带来的过度训练的风险将大大增加。如果出 现了过度训练的典型征兆的话，比如在恢复 期心率骤增，或是情绪低落，那么必须马上 中止高强度的训练。相对于低强度训练而 言，高强度的训练加大了造成过度训练的风 险。

Planning

计划

Designing a stage race training plan is a complex task –almost as complex as designing an entire season. The key is to decide, just as you did when putting your Annual Training Plan together, what it takes to achieve your goals in the targeted stage race and how those demands match with your own strengths and limiters. The key limiters for long stage races typically are endurance, muscular endurance, and force for climbing. Speed skill, power and anaerobic endurance play a lesser part, depending on the number and relative importance of criteriums, which seldom play a significant role in the outcome on the general classification. The objective of winning a criterium stage, however, would increase the importance of anaerobic endurance in stage race planning and preparation. Otherwise, the amount of endurance, muscular-endurance, and force training you do will primarily determine your success.

为多站式比赛制定训练计划是一个复杂的工 作――和制订整个赛季的训练计划一样难。 关键问题和你在整理自己的年度训练计划时 遇到的一样，你必须决定：在期望的多站式 比赛中你要达到的目标，到达这个目标所需 的能力，以及如何让你个人的强项和弱项符 合这样的需求。 大型多站式比赛的关键限定 因素一般是耐力，肌肉耐力和爬坡力量。而 速度技巧，力度和无氧耐力相对不太重要， 要视具体比赛中短距离绕圈赛的相对重要性 而定，实际上它们很少会对最终的总排名产 生显著影响。然而如果你的目标是要在多站 式比赛中赢得单站绕圈赛的话，那就必须在 训练计划中增加无氧耐力训练的重要性。除 此以外，你的耐力，肌肉耐力以及力量的综 合训练成果将会直接决定你是否能在比赛中 取得成功。

For an A-priority stage race, start by finding out exactly what the stages will be, their order, how much time separates them, the terrain, and what the weather is expected to be –especially heat, humidity, and wind. Then try to simulate these conditions as closely as possible during the build-up weeks.

为了备战一场 A 级多站式比赛，首先你 要准确了解每一站比赛的具体内容，各站比 赛的顺序，各站比赛间的时间间隔，地形以 及预计的气候状况――特别是炎热程度，空 气湿度和风向情况。然后在备战其间，尝试 模拟尽量相似的训练环境。

Table 10.1 provides an eight-week stage race build-up emphasizing the above limiters.

This suggested plan assumes that base fitness is well established. That means you have been putting in adequate miles, hills, pedaling drills, and weight room training, if appropriate, for at least six weeks before starting.

表 10.1 提供了一份为期 8 周的多站式比 赛的备战计划，其重点放在上述的那些限定 因素上。该计划假定的前提是你的基础身体 素质已经很好地建立了。这意味着你已经骑 了足够长的距离，爬了足够的山路以及踏频 训练和健身房里的举重训练，如果可能的 话，这段基础准备期起码要 6 周的时间。

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The Cyclist’s Training Bible (3rd edition) Chapter 10 STAGE RACING TRAINING 第 1周 第 2周 第 3周 第 4周 第 5周 第 6周 第 7周 第 8周

自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

发展期 1 发展期 1 休息恢复 发展期 2 发展期 2 休息恢复 高峰期 比赛期

Table 10.1 Eight-Week Stage Race Preparation

表 10.1

Notice that quality workouts are clumped together in two Build weeks of high volume and intensity and then followed by a week of recovery. The workload (combined volume and intensity) in Build 1 period is not as great as in Build 2, so the first recovery period is only one week. A recovery week and a reduced-volume Peak week follow Build 2, allowing fitness to soar.

注意在这份计划中，发展期集中了所有 的高质量训练以及高强度大运动量的训练， 紧跟在 2 周发展期训练之后的是 1 周的恢复 休息期。发展期 1 的训练负荷（训练量＋训 练强度）没有发展期 2 大，所以发展期 1 之 后的恢复休息期只有 1 周。 而发展期 2 之后 是 1 周的休息恢复外加 1 周低训练量的高峰 期，从而让你的运动能力充分提高。

Three-week cycles are used instead of the more typical four-week cycles due to the greater accumulated stress and more frequent need for recovery. If there's any question about your readiness for a breakthrough workout, don't do it. Better to be mentally and physically sharp, but somewhat undertrained, rather than the opposite. As always, when in doubt, do less intensity.

3 周循环模式将替代典型的 4 周循环模 式，因为累积的身体压力更大，所以需要更 频繁的恢复休息。假如你对是否已经准备好 进行突破式训练心存疑虑的话， 那就不要开 始。最好是在精神和身体都处于良好状态， 甚至是训练不足而不是相反的情况下开始进 行这类训练。还是那句话，有什么不适的 话， 就降低训练强度。

Also, note in Figure 10.1 that the most intense workouts are clumped closer together in Build 2 than in Build 1. This is the basis of crash training –providing increasing dosages of high intensity within short spans of time and then allowing for complete recovery.

另外从图 10.1 中可以看出，在发展期 2 中高强度训练更多，排得也更紧密。这就是 破坏式训练的本质――在短时间内大量增加 训练强度，然后让身体全面休息恢复。

During the Build weeks, be sure to practice recovery techniques following each of the intense workouts. This includes massage, stretching, fuel replacement, elevating legs, high fluid intake, staying off your feet, and extra rest (see Chapter 18 for a complete discussion of recovery methods). Find out what works best for you, and be ready to use the best options between stages when it comes time to race. Once you have built your fitness, quick recovery is the key to stage racing success.

在发展期，一定要保证每次高强度训练 后采用有效的体能恢复手段。这些恢复手段 包括按摩，拉伸活动，饮食补给，抬高双 腿，喝大量的水，放松双腿以及其他休息方 法（请参考 18 章内有关于恢复手段的完整 讨论）。找出最适合你的恢复方式， 然后在 真正比赛中，就在单站比赛之后采用这种方 式休息恢复。在身体素质已经建立之后，快 速恢复身体就成了赢得多站式比赛的关键。

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8 周的多站式比赛准备期

The Cyclist’s Training Bible (3rd edition) Chapter 10 STAGE RACING TRAINING

自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

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The Cyclist’s Training Bible (3rd edition) Chapter 10 STAGE RACING TRAINING

自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

Figure 10.1 Weekly training patterns to prepare for a stage race

图 10 .1

为备战多站式比赛的每周训练模式

正式的多站式比赛结束以后，趁你的成

Following the stage race, while the glow

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The Cyclist’s Training Bible (3rd edition) Chapter 10 STAGE RACING TRAINING

自行车训练圣经（第三版） 第 10 章 多站式比赛的训练

of the accomplishment is still fresh, take one or two weeks to transition back into normal training. You've just had a major physiological crash and the body needs to recover from it fully. As always, a Transition period should be a break from structured training that allows the mind and body to recover, rest, and refresh.

If you don't reduce training to allow the body to “catch up”with all of the stress it has experienced, you are likely to wind up overtrained or burned out. Stage races must be created with respect.

就感依然新鲜火热的时候，花 1－2 周的时 间将你的训练过渡到正常训练状态。你的生 理系统刚刚承受了一次严重的破坏，所以需 要从中全面地恢复。还是那句话，过渡期是 系统化训练后的短暂休息，用来帮助身体和 精神恢复，休息以及重新焕发。

If your endurance was good going into the stage race, you're likely to find that once returning to training your fitness is greater than it was before. That's the supercompensation kicking in again. If you finished all the stages, despite questionable endurance, recovery is likely to be longer than two weeks, and you may feel as if you lost fitness. That's called overtraining. This is a good reason not to attempt a stage race until you know you're ready.

假如在比赛来临时你的耐力状况非常 好，那么你会发现在重回训练场时，你的身 体素质会比以前更加出色。这就是超额补偿 又一次起到的作用。假如你的耐力不太好， 但也最终完成了整个比赛，那么你的恢复期 也许需要 2 周以上的时间，并且你会感觉好 象身体素质下降了似的。这就是我们所谓的 过度训练。这解释了为什么在你不确信已准 备就绪之前，最好不要参加多站式比赛。

假如你不减少训练来让身体从它已承受 的全部负荷中完全适应的话，就有可能会造 成过度训练和力竭现象。多站式比赛必须被 严肃地对待!

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The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

自行车训练圣经（第三版） 第 11 章 案例分析

Chapter 11 CASE STUDIES

第 11 章

If I trained the same way two years running, the results weren't ever the same. Something always changes.

-- MIGUEL INDURAIN

案例分析

如果我用同样的训练方法连续训练两年的话，这 两年的训练效果肯定是不一样的，总会有一些情 况发生了变化。 ――MIGUEL INDURAIN

By now it should be clear that there is no single training plan for all athletes. Not only do individual abilities and limiters vary, but so do goals, time available, race schedules, experience, and on and on. By the time all of these variables are mixed, the resulting schedule can not be readily used by another rider. Training must match the individual's unique needs. The Annual Training Plan you've been developing is for your use only.

现在我们都已经清楚了，没有一个适合所有 运动员的训练计划。不仅是个人能力和限定 因素，还包括目标，可供训练的时间，比赛 日程，经验，等等因素的变化。当你把所有 这些因素考虑在内并反映在训练计划中时， 这个计划对其他运动员来说就变得不适用 了。训练必须适合个体的独特需要，而你的 年度训练计划也只能是为你一个人所用。

While it may have seemed easy to design a schedule, there is more to it than that. As I said earlier, training is as much an art as a science.

What I've described so far is the science. The schedule you've written is largely based on scientific principles, and will undoubtedly serve your needs well. As you become more experienced at writing your own schedules, however, it will become apparent that bending or even breaking the rules is sometimes necessary to better fit your needs. This chapter provides examples of designing the plan to match the individual rider's unique needs. The following plans were developed for four very different cyclists. The same steps you used were applied, but each of these athletes had a unique set of circumstances that required bending the rules in some way.

制定计划看上去简单，其实不然。我已经 说过，训练更象是艺术而不是科学。到目前 为止我讲的内容全都是科学方面的，你按部 就班地订出的计划基本上都是基于一些科学 原则，毫无疑问这样的计划应该会满足你的 需要。但是，当你变地更有经验的时候，你 会发现歪曲甚至违反这些规则有时候反而是 必要的，甚至会更加契合你的需要。本章就 将提供一些案例，来分析根据不同骑手的特 殊需要而设计的训练计划。这些计划针对的 是四个完全不同的车手。制定计划时他们也 采用了和你完全一样的步骤，但是考虑到他 们特殊情况，我们需要对原则在某种程度上 做一些变通。

Case Study 1: Single Peak Season

案例 1：单高峰期的赛季

Profile

背景情况 汤姆·布朗，39 岁，电器零售店的销售经 理；他每周工作 6 天，平均工作时间超过 50 小时；已婚,并有两个女儿，分别是 8 岁和 10

Tom Brown, 39, is a sales manager for an electronics retail store. He works six days weekly, averaging over fifty hours a week.

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The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

自行车训练圣经（第三版） 第 11 章 案例分析

Married with two daughters, ages 8 an10, Tom is in his third year of racing. He races with masters, mostly in road races, as he is uncomfortable with the high-speed cornering of criteriums. In his first two years, he was satisfied with simply finishing road races, but at the end of last season he began to see improvement, probably due to increased endurance.

岁。这是汤姆的第三个赛季，他参加的基本 上都是中老年组的公路赛，因为他很不适应 绕圈赛中的高速过弯。在前两个赛季中，他 的目标仅限于能够正常完赛，但是在上赛季 末尾时，也许是因为耐力水平提高了，他开 始看到了成绩的进步。

Tom's greatest limiter for cycling is endurance, due primarily to many missed workouts in the past two years. His job promises to place fewer demands on his time this season, and he has a greater commitment to riding consistently now. With regular training, his endurance will undoubtedly improve.

汤姆最大的限定因素是耐力，主要是因为 在过去两年里他错过了很多的训练。工作的 压力使他无法指望在本赛季安排更多的训练 时间，但他现在下定决心要在这个赛季保持 训练的连续性。毫无疑问，有规律的训练肯 定能让他的耐力水平得到改善。

The Mental Skills Profile pointed out that lack of confidence is a serious limiter for Tom. Even though he set goals around three of the biggest races he could participate in, he lacks confidence when talking about them. Testing revealed that he has the ability to achieve the goals, which seemed to bolster his self-esteem.

He has been asked to read books on mental skills training for athletes and apply the techniques. In August, he will repeat the Mental Skills Profile.

心理测试结果显示缺乏自信心是汤姆的一 个严重的限定因素。即使他为自己将要参加 的三场最重要的比赛设定了目标，但谈到这 些比赛时他仍然缺乏自信。他在测试中表现 出的能力显示他的目标是可以达到的，这给 了他一些信心。我给他的建议是要读一些培 养运动员自信心方面的书籍，并运用这些技 巧。到 8 月份他还要进行一次心理测试来检 验成果。

His maximum power tested high, but his power at lactate threshold was relatively low. He is limited by low muscular endurance, a major weakness when it comes to road racing.

测试中他的最大输出功率很高，但乳酸极 限心率时的输出功率却很低。肌肉耐力不足 也是他的限定因素，这在即将到来的比赛中 是个很大的弱点。

Plan

计划

Due to the weather in Regina, Saskatchewan, where Tom lives, training in the winter is difficult at best. He prefers to cross-country ski from October through February rather than ride an indoor trainer. He participates in a few ski races, mostly in the late winter, which in Regina extends into March. Winter is also the busiest time of year for his business, so he has less time to train then. His Annual Training Plan, illustrated in Figure 11.1, projects a longer-thannormal Preparation period for these reasons.

汤姆生活在加拿大 Saskatchewan 省的 Regina 市，那里的天气使冬天的训练很难实行。所 以从十月份到次年二月这段时间里他宁愿用 越野滑雪代替室内骑行台。到了晚冬――在 Regina 地区大约是三月份――他还会参加一 些滑雪比赛。冬天也是他生意上的旺季，所 以他也没多少时间训练。反映在他的训练计 划上，如图 11.1 所示，就是那个比一般人长 得多的准备期。

I encouraged Tom to train more than the sixhour weeks scheduled through the winter

我还建议汤姆在冬季的准备期里，只要有 机会就不必拘泥于计划中的每周 6 小时的训

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Preparation period whenever he could. As this will be mostly on skis, I suggested he get on the trainer once or twice each week to do speed-skill drills.

练时间。由于他大部分时间在滑雪，所以我 建议他每周在训练台上做一到两次的速度技 能练习。

Since the road racing season is so short in Regina, and all of Tom's A-priority races are clumped near the end of the season, there is only one Peak period. Notice that in weeks 33 and 35, his hours are increased and endurance workouts are added. This change to the usual Race period layout is to help maintain his endurance, which could easily erode with all of the races. This will better prepare him for a century in week 36. By that week his anaerobic endurance will be better suited for 50-mile road races than for 100-mile efforts, so the century will be done at a conservative speed.

Regina 地区的公路赛季太短了，而汤姆的 所有 A 级赛事全集中在赛季的最后，所以他 只需要一个高峰期。注意在第 33 和 35 周，训 练时间增加了，并增加了耐力训练。对比赛 期计划做这样的变化是为了帮助他保持耐 力，因为所有这些比赛都很容易使耐力水平 受损；另外这样也可更好地备战第 36 周的世 纪骑车赛。到那时候他的无氧耐力水平应该 更加适合 50 英里的公路赛而不是 100 英里的 世纪赛，所以比赛时应该适当放慢些速度。

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The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

Figure11.1

自行车训练圣经（第三版） 第 11 章 案例分析

图 11.1

Tom Brown’s training plan

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汤姆·布朗的训练计划

The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

自行车训练圣经（第三版） 第 11 章 案例分析

Case Study 2: Lots of Time and Limiters

案例 2：很多时间和很多弱项

Profile

背景情况

Lisa Harvey is a 27-year-old Category II who has been racing for four years. She works fulltime as an engineer with an aeronautics company in the Phoenix, Arizona, area. She usually puts in forty-five hours per week on the job and has weekends off. She lives with a roommate, has few family or community-related commitments, and is able to ride with few restrictions on her time. Her training in the past was free form –she did what she wanted, when she wanted, if she wanted. As a result, many of the basic abilities are weak.

莉萨·哈维，27 岁，已经有 4 年参赛经验， 二级运动员。她有一个全职工作，是亚里桑 那州凤凰城的一家航空公司的工程师。通常 她每周需要工作 45 小时，周末两天休息。除 了一个合住的室友，没有其他社交关系或家 庭义务，所以可以自由支配时间用来骑车。 过去她的训练是自由式的――随心所欲地想 骑就骑，想停就停。结果她的很多基本能力 都很弱。

Lisa has good power due primarily to her ability to turn the cranks at high cadence. She has always been a good sprinter. Her limiters are force, climbing, and muscular endurance. Her endurance is not as bad as the other limiters, but nevertheless it needs improving as well.

莉萨的输出功率不错，主要是因为她能够 高频率地踩踏曲柄。她本来就是个很好的冲 刺手，她的弱项是力量，爬坡和肌肉耐力。 她的耐力相比之下不算太弱，但仍然需要进 一步提高。

Plan

计划

While someone of Lisa's age with few restrictions on her time should be able to train on a 500-annual hour basis, she has broken down frequently over the past two years with colds and sore throats. It may be due to her habit of piling on too many hard workouts without adequate rest. Diet is also suspect. She trained about 400 hours last year, based on her records, so she will start at the same level. Her ability to cope with a structured training regimen that includes frequent recovery and rest should allow her to avoid such problems. At the end of Base 2, we will evaluate her capacity for handling the workload to that point and increase the volume if it seems manageable.

虽然有些象莉萨这样年纪的没什么时间限制 的人通常能够每年训练 500 小时，但在过去 两年中由于感冒和喉痛她常常中断训练。这 可能是因为她习惯于把太多的艰苦训练集中 在一起而缺乏足够的休息。另外她在饮食方 面也有些问题。根据她的记录去年她训练了 400 小时，所以今年她仍将从这一水平起步； 她要学习包括频繁的休息恢复在内的结构式 训练体系从而避免类似问题发生；到了基础 期 2 的最后，我们将评估她是否已经掌握了 这种平衡训练量的能力。如果评估结果可以 的话，就增加训练量。

Lisa has two Race periods planned, the first in June with two A-priority races in five weeks, and the second in September with back-to-back

莉萨的计划中有两个比赛期：第一个在 6 月份，5 周之内有两个 A 级赛事；第二个在 9 月份，连续两个 A 级赛事。在两个比赛期之

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A races. There will be a short Transition period following the first Race period to allow her to recover in order to reach a higher peak later on.

It's possible that this Transition period will be only five days off the bike, as that should be adequate at her age to fully recover. With only seven weeks from the end of the transition to the start of the second peak, Build 2 was shortened by one week. The recovery week was, of course, not removed. Build 1 was left intact, as her basic abilities need more time to develop. We may even decide to go back to Base 3 at this point if her endurance and force are not responding to training to the extent that we would like them to.

间将安排一个短暂的过渡期来让她恢复身体 并达到一个更高的高峰期。这个过渡期可以 是仅仅 5 天的无车的充分休息，这对她这个 年纪的人来说是足够了。从过渡期结束到第 二个高峰期到来之前只有 7 周，所以发展期 2 被缩短到 1 周。当然恢复休息周不能省略。 发展期 1 也保持不变，因为她的基本能力需 要较长的时间来培养。如果到那时她的耐力 和力量仍然无法达到满意的结果的话，我们 甚至需要重新回到基础期 3 去。

In this seven-week Build period, there will undoubtedly be other races that weren't known of when she drafted the plan. She can substitute these for workouts. If a B race falls in a non-R &R week the volume will be reduced by about 20 percent so that she goes into these races fairly well-recovered.

在这 7 周的发展期里，当然会有一些其他 的未被列入计划的比赛。她可以用这些比赛 替代训练。如果在休息恢复周之外的某一周 有一个 B 级赛事，则该周的训练量可以减少 20％，这样她就能较好地在比赛后恢复体 力。

The last Race period is five weeks finishing with a C race — the last race of the season.

There's no reason with only three weeks remaining in the race season following the state road race in week 37 to try to build to a higher level of fitness. Therefore, Lisa's C race is being treated like an A face, except more endurance work is added in the preceding two weeks.

最后一个比赛期有 5 周时间，并以一个 C 级赛事收尾――全赛季最后一战。在第 37 周 的州级公路赛结束后，距离最后一战只有 3 周时间，所以不需要继续发展更好的比赛能 力。实际上莉萨的这个 C 级赛事的准备工作 和 A 级比赛差不多，除了在赛前两周安排了 更多的耐力训练以外。

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The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

Figure11.2

自行车训练圣经（第三版） 第 11 章 案例分析

图 11.2

Lisa Harvey’s training plan

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莉萨·哈维的训练计划

The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

自行车训练圣经（第三版） 第 11 章 案例分析

Case Study 3: Three Race Peaks

案例 3：三个比赛期和高峰期

Profile

背景情况

Sam Crooks, 37, is a dentist in Johnson City, Tennessee. He is married and has two children, by a former marriage, who sometimes spend the weekend with him and his wife. When the kids are visiting, Sam reduces his training and racing schedule in order to spend more time with them.

山姆·克鲁克，37 岁，田纳西州强森城的一 名牙医，已婚，而且和前妻有过两个孩子。 有时这些孩子会在周末前来拜访他和现任妻 子，每当这个时候，山姆都会减少训练和比 赛计划从而有更多的时间陪他们。

Sam is a Category III and has been racing for four years in both Category III and masters races. He competes mostly in criteriums. He is dedicated to racing and training and fits in workouts whenever he can around his busy schedule. This means training on lunch hours and before and after work. He rarely misses a workout.

山姆是三级运动员，并且已经参加了 4 年 的三级和中老年组的比赛。他参加的基本上 是绕圈赛。只要能抽出时间，他都会全心扑 在比赛，训练以及身体素质的提高上。这就 意味着在吃中饭时间训练，或者在工作之前 或之后训练。他几乎不会错过一次训练。

Maximum power and speed skills are Sam's strong points, making him an excellent criterium racer, but his marginal endurance, climbing and muscular endurance limit his performance when it comes to road races and time trials. He has what it takes to win the district masters criterium, but will be taken to his limits with his goals: a top-five finish in the Johnson City Stage Race and a top-twenty at the Greenville Road Race.

山姆的强项是最大功率输出和速度技能， 这使他成为一个出色的绕圈赛选手，但是他 在耐力，爬坡以及肌肉耐力方面的短处在公 路赛和个人计时赛中限制了他的水平发挥。 他能够赢得本地区的中老年级别的绕圈赛， 但是要完成他的下列目标：强森城多站赛的 前 5 名，Greenville 公路赛的前 20 名的话，他 就必须克服这些限制因素。

Plan

计划

Sam has a long season with races starting in early March and extending into mid-October.

His A-priority races are widely separated with one in late May, a pair in July, and the last in October. Because of this spread, I scheduled Sam for three Race periods. For his first race peak in late May, I decided to maintain his peak for the district time trial in week 21 since he needs to concentrate more on muscularendurance training. A bit more focus on time trial training will help accomplish that.

山姆的比赛季很长，从 3 月上旬直到 10 月中 旬。他的 A 级赛事分布得很散，5 月下旬有一 次，7 月有两次，最后一次在 10 月份。由此 我为山姆计划了三个比赛期。第一个比赛期 安排在 5 月下旬，另外我决定让他继续在第 21 周的地区个人计时赛中保持其高峰状态， 因为他需要更专注于肌肉耐力的训练，对个 人计时赛投入更多一些可以帮助达到这个目 标。

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The second Race period is followed by a one-week transition, which comes fairly late in the season. This Transition period may be extended by another three to five days if Sam loses enthusiasm after completing the Greenville Road Race. With a break in the racing and ten weeks until the next A race, that shouldn't present a problem.

第二个比赛期之后是一周的过渡期――看 上去来得有点晚。过渡期也许会延长 3－5 天，如果山姆在 Greenville 公路赛后感觉热情 消退的话。通过比赛期间的休息以及随后的 10 周时间，恢复体力应该不成问题。

In the second Race period, endurance workouts have been added to weeks 27 and 28, since he will be coming into two road races in weeks 29 and 30 — one is an A race, and endurance is one of his limiters. If the week 27 and 28 criteriums are on Saturdays, he will ride long on the two Sundays. If they're Sunday races, he'll do endurance rides following the races. He has increased his hours for these two weeks to allow for the longer rides.

在第二个比赛期的第 27 和 28 周，将增加 耐力训练内容，因为他将在第 29 和 30 周连续 参加两次公路赛――其中一个是需要耐力的 A 级赛事，而这正是他的弱项。如果第 27 和 28 周的绕圈赛是安排在周六的话，他就需要 在两个周日骑得长一些。如果比赛是在周日 的话，他也需要在赛后做耐力骑行。长距离 骑行训练会使这两周的骑行小时数增加。

The last peak of the season (early October) will be preceded by a four-week Build 2 period because the last race is a group of criteriums and he will want to emphasize anaerobic endurance coming into them. By that point, Sam will have solidly established endurance and muscular endurance.

本赛季的最后一次高峰期将安排在一次四 周的发展期 2 之前（大约在 10 月上旬），因 为赛季最后的比赛是一组绕圈赛，所以那时 他将会把重点放在无氧耐力训练方面。依照 这样的计划，到那时山姆应该已经建立了坚 实的耐力和肌肉耐力水平。

After such a long season, Sam may be in need of a longer transition starting in October, so it has been extended to six weeks.

这样一个漫长的赛季结束以后，山姆也许 需要一个较长的过渡期，所以从 10 月份开始 的过渡期被延长到了 6 周。

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The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

Figure11.3

自行车训练圣经（第三版） 第 11 章 案例分析

图 11.3

Sam Crooks’training plan

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山姆·克鲁克的训练计划

The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

自行车训练圣经（第三版） 第 11 章 案例分析

Case Study 4: Summer Base Training

案例 4：安排在夏季的基础期训练

Profile

背景情况

Randy Stickler, 25, is a college student living in Fort Collins, Colorado. He has been racing since age 14 and has been on the national team participating as a Category I in several highprofile races in the United States and in international competition. He carries a full load at Colorado State University, majoring in watershed management. Classes and studying limit his available riding time during the week, but on the weekends time is available to train. In the summer, he will be doing an internship that keeps his time to ride somewhat restricted on weekdays.

兰迪·斯迪克勒，25 岁，大学生，住在科罗 拉多州的科林斯堡，从 14 岁开始就参加比 赛，一级运动员，已经代表国家队参加了一 些全国和国际性的高级别比赛。他在科罗拉 多州立大学就读全日制课程，专业是流域管 理。上课和学习限制了他平时练习骑车的时 间，只有在周末完全属于训练。暑假期间， 他要参加一次实习，在此期间他无法在除周 末以外的时间自由地骑车。

Randy's greatest abilities are endurance, force, muscular endurance, power, and climbing.

With so much on his side, it's no wonder that he is a force to be reckoned with in every race he enters. He believes his limiter is anaerobic endurance, but since he determined that from early-winter testing, that concern is somewhat suspect. Nearly everyone has poor anaerobic endurance in the winter months, However, Randy's short sprint is excellent, but his longer sprints fade in races.

兰迪的最大强项是耐力，力量，肌肉耐 力，力度以及爬坡。拥有这么多的能力，难 怪在他参加的每次比赛中都能成为不容忽视 的竞争者。他觉得自己的弱项是无氧耐力， 这是他在冬天早期的测试中得出的结论。但 是冬天的时候几乎每个人的无氧耐力都很 差，所以这一结论很值得怀疑。不管怎样， 兰迪的短距离冲刺相当棒，但比赛中的长距 离冲刺要弱一些。

Plan

计划

Randy is capable of training about 1,000 hours a year. However, with restrictions on his free time, his volume has been limited to only 800 hours.

With the massive base he's built during eleven years of racing that should not present any problems. With his age and muscular strength as a strong ability, a primary emphasis on force training will end the last week of March. But it will be maintained throughout much of the remainder of the season.

兰迪一年中能够投入的训练时间大约 1000 小 时。但是由于业余时间的限制，他的训练量 只能限制在 800 小时左右。过去 11 年的比赛 生涯给他积累了雄厚的基础，所以这点限制 也不算什么问题。根据他的年纪以及强壮的 肌肉力量，以力量为重点的训练阶段将在三 月底结束。但在整个赛季期间都将继续保持 力量的训练。

The first A race of the season for Randy will 本赛季兰迪的第一个 A 级赛事是 4 月底的 be the Bisbee Stage Race in late April, a five-day Bisbee 多站赛，5 天的赛程并有众多好手参

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event that attracts a strong field. He will train through the Boulder Criterium Series and other races in March and early April, using them in combination with a build-up of intensity to peak for Bisbee. A top-ten placement in the general classification is well within his reach.

赛。他将通过 Boulder 绕圈赛以及其他 3 月和 4 月上旬的比赛进行训练，不断增加强度并在 Bisbee 开始时达到高峰。他完全能够达到总排 名前 10 位的水平。

Following the Bisbee Stage Race, Randy will return to Build 1 as he is preparing for the Colorado State Road Race Championship in week 23. With this race coming so soon after Bisbee, he should be in excellent form.

Bisbee 多站赛之后，兰迪将重新回到发展 期 1，为第 23 周的科罗拉多州公路锦标赛做 准备。这场比赛距离 Bisbee 赛很近，所以他 的状态应该不错。

The greatest challenge in Randy's race schedule is maintaining race form for the threeday Colorado Cyclist Stage Race at the very end of the season (week 39). With fourteen weeks separating his last two A races, it's best to reestablish his basic fitness by repeating Base 3 training in July, even though that may be seen as an unusual time to work on base. The events during this period are all C races, so he can either train through them or even skip a few.

兰迪的最大挑战是在赛季末尾的为期 3 天 的科罗拉多自行车多站赛（第 39 周），如何 保持比赛状态是个大问题。由于距离前两场 A 级赛事有 14 周的时间，所以最好在 7 月份 重新回到基础期 3 来重建他的基础身体素 质，虽然这个时候进行基础训练看上去有点 怪。这一时期的所有比赛全是 C 类赛事，所 以他可以利用这些比赛进行训练，或者干脆 放弃其中一些比赛。

With no races in the three weeks preceding the Colorado Cyclist Stage Race it's important that Randy make best use of dwindling group rides at that time of year and race-intense workouts to peak his fitness.

科罗拉多自行车多站赛前的 3 周里没有任 何比赛，所以兰迪必须在这段时间里利用小 团队的骑行以及比赛级强度的训练达到他身 体素质的高峰期。

Not having done any strength training since March, six weeks of AA phase weight work will begin in week 44 following a four-week Transition period. During the six-week Preparation period Randy will mountain bike, run, and cross-country ski, as the weather allows.

4 周的过渡期之后，从第 44 周开始举重训 练，6 周的 AA 阶段练习，因为从 3 月份开始 就没有做过力量训练。在 6 周的准备期期 间，兰迪将根据天气情况选择骑山地车，跑 步或者越野滑雪。

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Figure11.4

自行车训练圣经（第三版） 第 11 章 案例分析

图 11.4

Randy Sticker’s training plan

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兰迪·斯迪克勒的训练计划

The Cyclist’s Training Bible (3rd edition) Chapter 11 CASE STUDIES

自行车训练圣经（第三版） 第 11 章 案例分析

I hope you noticed that in each of these case studies I occasionally changed the procedures for designing a training plan as discussed in Chapters 8, 9, and 10. Life rarely presents you with races, work, vacations, and other events spaced to neatly fit into annual plans. Don't be afraid to bend the rules a little so you can design a plan that exactly fits your needs.

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我希望你能注意到：在上述案例分析中，有 时我没有遵循在第 8，9，10 章中讨论的制定 训练计划的步骤。生活中的比赛，工作，休 假和其他事情不会跟着你的训练计划转的。 所以有时需要对原则做适当的从权处理，这 样你的计划才能更加适合你的需要。

The Cyclist’s Training Bible (3rd edition) Chapter 12 STRENGTH

自行车训练圣经（第三版） 第 12 章 力量训练

Chapter 12

第 12 章

STRENGTH

力量训练

职业高尔夫球手在练习场内练习击球；游泳运动 员在训练中使用木质划板；其他项目的运动员也 做类似的事情来增强肌肉的记忆从而提高运动能 力，而太多的自行车手却只知道骑车。

Golf pros hit balls on the range; swimmers practice with wooden paddles on their hands, and athletes in other sports do other things that improve performance by enhancing muscle memory. Too many cyclists just ride their bikes.

――MIKE KOLIN，自行车教练

-- MIKE KOLIN, cycling coach

There are many factors that go into determining who gets to the finish line first, not the least of which is the condition of the athlete’s connective tissues – muscles and tendons.

能够影响谁先到达终点的因素实在太多了， 同样，影响运动员的连接组织――肌肉和肌 腱的状态的因素也非常多。

The human body has more than 660 muscles, making up some 35 to 40 percent of its mass. How strong and flexible these muscles are will contribute immensely to the athlete's race performance. Developing the ability to produce great force while maintaining a wide range of motion means greater racing speeds and a reduced risk of injury. If the muscles are even a bit weak or inflexible, the rider never realizes his or her full potential, as power for climbing and handling the bike is too low and muscle pulls and strains are likely.

Developing the muscles will provide the potential to significantly improve racing at all levels. Every successful athlete I have trained has lifted weights for at least part of the season.

Those with a force limiter have improved their race performances the most. And, as we have seen, muscular force is a major component in time trialing, climbing, and sprinting. The rider who can apply the greatest force to the pedal has a leg up on the competition.

人体有超过 660 块肌肉，体积占整个身 体的 35－40％。这些肌肉的发达和柔韧程度 极大地影响了运动员的比赛成绩。在保持大 范围的动作中产生更多的力量，意味着更快 的比赛速度以及减少受伤的风险。如果肌肉 有点无力或不够柔软，那么这个车手永远也 不会达到他（她）的最大潜能，因为爬山和 控车所需的力量不足往往会导致拉伤或扭 伤。增强肌肉也许能够全方位地大幅度地改 进你的比赛成绩。我训练过的每个成功的运 动员都会花部分赛季时间用来举重。那些力 量最弱的人往往在比赛中进步最明显。另 外，我们也发现，肌肉力量也是个人计时 赛，爬坡和冲刺的主要决定因素。对踏板施 加的力量最大的车手，他的一只脚已经站上 领奖台了。

There was a time when endurance athletes avoided strength training like the plague.

Today there are still reasons why some don't strength train – Many riders have a great fear of gaining weight. While there are those who have a tendency to increase their muscle mass, very few cyclists have a genetic predisposition to become hulking monsters, especially on an endurance-based program. If three or four extra pounds result from weight training, however, the increased power typically more than offsets

有一段时期，耐力运动员就象逃避瘟疫 一样抗拒力量训练。直到今天这些理由仍然 是他们不做力量训练的原因――很多车手非 常害怕增加体重。虽然确实有些人有增加肌 肉体积的遗传倾向，但几乎没有哪个车手会 因此变成金刚怪兽，特别是从事耐力运动项 目的。如果你因为举重训练而增加了三四 磅，那么，你增加的力量完全可以抵消体重 带来的负面影响。对大多数车手来说，力量 训练不会带来可感知的体重变化。但是，因

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the mass to be carried. For most riders, strength training does not cause appreciable weight changes. But since it's winter when most of them are lifting, and they are riding infrequently while eating as much as they do during the racing season, fat accumulates and they blame it on weight training. By spring when the mileage goes back up, this excess blubber will disappear.

为大多数人在冬天练习举重，而这时他们骑 车较少，但吃的还象比赛期间一样多，由此 导致了脂肪堆积。到了春天，随着骑行距离 的恢复，这些多余的脂肪又被消耗掉了。于 是他们就把体重增加归咎于力量训练上了。

Strength Training Benefits

力量训练的好处

Research has demonstrated positive gains in cycling-endurance performance resulting from strength increases, but no change in aerobic capacity (VO2max). A possible reason for this apparent contradiction is that the greater strength of the slow-twitch, endurance muscles allows them to carry more of the burden of powering the bike, thus relying less on the fasttwitch muscles. Since the fast-twitch muscles fatigue rather quickly, reducing their contribution to the total force created means greater endurance.

研究发现力量增加后骑车的耐力水平会有提 高，但有氧能力（VO2max）却没有变化。 对这种看上去相互矛盾的现象的解释可能 是：慢肌纤维的力量增强了，肌肉的耐力也 因此增强，能负担更多的踩车带来的压力， 从而较少使用快肌。因为快肌更容易疲劳， 所以减少它们的参与做功就意味着更强的耐 力水平。

One study done at the University of Maryland showed that improved strength from weight lifting was associated with a higher lactate threshold. Since lactate threshold is a major determiner of performance in an event such as bike racing, anything that elevates it is beneficial. This finding may have resulted from the athletes using more slow-twitch and less fast-twitch muscle to power the bike. Since fast-twitch muscles produce abundant amounts of lactic acid, using them to provide less of the pedaling force means there will be less lactate in the blood at any given power output, therefore raising lactate threshold.

马里兰大学的一项研究表明：举重带来 的力量改善与较高的乳酸盐阈值相关连。因 为乳酸盐阈值是决定竞赛能力的主要因素， 所以提高它对我们很有好处。这项发现也许 是因为运动员在骑车做功时使用了更多的慢 肌，较少的快肌。因为快肌制造大量的乳 酸，较少使用它们来做功就意味着给定功率 输出下血液中有较少的乳酸盐，所以乳酸盐 阈值也相应提升了。

Lifting weights also has the potential to increase the total amount of force that can be applied to the pedal in every stroke. As you may recall from Chapter 4, as force rises at any given cadence, power increases. Greater power outputs are always associated with faster riding.

举重也有可能提高每次踩踏所需要的总 的力量。也许你还记得第 4 章所述，在给定 踏频下，力量增加后，功率就增加了。更大 的功率输出往往关系到更快的速度。

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Nearly all the studies show that subjects enjoy an increased "time to exhaustion" – meaning the subjects could ride farther at a given intensity level – after following a legstrength program for a few weeks. The endurance improvements have typically ranged from 10 to 33 percent, depending on the intensity of the effort. It should be pointed out, however, that the subjects in these tests are seldom experienced cyclists. It is more likely they are moderately to poorly trained college students, and weight training will typically provide this endurance enhancement to those who are newest to the sport rather than to the more experienced riders in a given group.

几乎所有的研究都显示，被测试者都感 受到“坚持的时间”增加了――这意味着被 测试者能够在给定的运动强度下骑得更 远――在进行腿部力量训练几周之后。耐力 的改善范围一般是 10－33％，根据运动强度 的变化而改变。但是，也要指出，这些被测 试对象几乎都不是有经验的车手。他们大部 分都是训练水平一般或很差的大学生，而相 比于那些有经验的骑手，力量训练对那些运 动新手的耐力水平的提高有显著的作用。

The weakest point in a muscle is where it attaches to the tendon. Most muscle tears occur at this point. Increasing the load capacity of these muscle-tendon unions reduces the risk of pulled muscles during a sudden change in power, as when accelerating quickly or sprinting.

肌肉最薄弱的地方是靠近肌腱的部分。 大多数肌肉撕裂发生在这个点上。增强这些 肌肉和肌腱连接点的负载能力，能够减少在 突然变化功率输出时拉伤肌肉的风险，比如 突然加速或冲刺时。

Strength training also has the potential to improve muscle imbalances. These may be gross imbalances, such as a weak upper body and a strong lower body, or they may be relative imbalances between muscle groups that have opposing effects on a joint. Again, such enhancements reduce the chances of an injury.

力量训练还有可能改善肌肉失衡。这种 失衡状况可能是总体上的，比如上半身较瘦 弱而下半身很强壮，或者也可能是相对的， 比如对某个关节施加相反作用的两个肌肉群 之间的不平衡。同样，改善这种状况可以减 少受伤的机会。

Whatever the mechanism of improvement may be, there is a high probability that strength work will make you a better racer. Even if you were to improve your pedal force by only a few percentage points, think how much better you could race. You would be able to ride faster or feel stronger at the end of a long road race.

不管改善的机制到底如何，力量训练使 你更有可能成为更好的车手。即使你只是提 高了几个百分点的踩踏力量，想想看在这能 在比赛中为你增加多少胜算。在长距离的公 路赛的最后阶段，你会比以前骑得更快，或 感觉更有力气。

Getting Started

准备起步 当骑手们决定通过力量训练改善骑行能力 时，他们会面临两个问题。一个是力量训练 方法多如牛毛，就象运动员，教练，举重和 骑车的训练书籍一样多。一般的骑手根本不 知道如何下手。

There are two challenges for the rider determined to improve his or her racing with greater strength. The first is that there are as many strength programs as there are athletes, coaches, weight training and cycling books.

The average rider does not know which to follow.

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The second challenge is time. Many of the weight programs suggested include an unrealistic number of exercises to complete, often a dozen or more. Given jobs, family, and life in general, most riders just can't afford huge blocks of time in the gym. The program below is pared down to fit into the "normal" athlete's busy lifestyle. While you might be able to squeeze in more gym time, the racing benefits would not be much greater.

另一个问题是时间。许多举重训练计划 所要求完成的练习数量是不现实的，往往有 12 次或更多。由于工作，家庭，日常生活所 限，大部分骑手不可能有这么多大块时间呆 在健身房里。所以我们对计划做了适当的削 减以适应“普通”运动员的繁忙生活方式。 实际上即使你能够挤出更多的时间去健身 房，你也不会在比赛中得到更多的好处。

The sport of bodybuilding has had an unusually heavy influence on strength training in the United States. But for cyclists, using resistance exercise the same way bodybuilders do is likely to decrease endurance performance.

Bodybuilders organize training to maximize and balance muscle mass while shaping their physiques for display. Function is not a concern. Endurance athletes’ goals are far different, but all too often they learn the bodybuilder's methods at their gym and follow them for lack of a better way.

在美国，健美运动对力量训练造成了非 同一般的影响。但对于骑手来说，采用健美 运动员式的抗阻力练习却有可能降低耐力水 平。健美运动员所安排的训练是为了把肌肉 块最大化或保存匀称，以修正其体形。他们 不考虑肌肉的功能。而耐力运动员的目标是 完全不同的，但在健身房里他们听到了太多 的健美运动员的训练方法，他们也只好跟着 学，因为不知道更好的训练方式。

The purpose of strength training for cycling is the application of force to the pedals for a prolonged period of time. To accomplish this, the cyclist must improve the synchronization and recruitment patterns of muscle groups – not their size and shape. This means that resistance work must not only develop the muscles, but also the central nervous system that controls muscle use.

骑手们的力量训练的目标是为了能在踏 板上施加更大的力量并保持更长的时间。为 了这个目标，骑手们必须要改善肌肉群的同 步和激发模式 ―― 而不是其大小和形状。 这意味着抗阻力练习不但要训练肌肉，而且 还要训练控制肌肉的中枢神经系统。

Rules to Lift By

举重原则

Based on comments from the athletes who I train and their results over the years, I have slowly refined the weight training program that I recommend. The basic rules of my program have stayed the same. Whatever program you follow as far as sets, reps, and load, be sure to lift by these rules.

根据我多年来训练过的运动员的感受以及训 练的效果，我慢慢总结出了这套推荐给大家 的举重训练方式。我的训练方式遵循同样的 基本原则。不管你采用的什么训练方式―― 比如做多少组，重复多少次，负荷多重―― 一定要符合以下原则：

Rule 1: Focus on prime movers.

原则 1：重点锻炼主驱动肌肉群

Prime movers are the big muscle groups that do the major work on the bike. Cycling's prime movers are the quadriceps, hamstrings, and

主驱动肌肉群是驱动自行车前进的主要的大 肌肉群。骑车使用的主驱动力来自股四头 肌，腿窝肌，和臀大肌。虽然发达的三角肌

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gluteals. While having well-developed deltoids may look nice, they're only good for lifting your bike – not a common movement in road racing.

看上去很酷，但除了提起车子以外没什么用 处――而公路赛中这样的动作很少用到。

Rule 2: Prevent muscle imbalances.

原则 2：防止肌肉失衡

Some of the injuries common to riders result from an imbalance between muscles that must work in harmony to produce a movement. For example, if the lateral quadriceps on the outside of the thigh is overly developed relative to the medial quadriceps above and inside the knee, a knee injury is possible.

有些常见的骑车损伤是因为控制运动的肌肉 失衡导致无法协调工作所造成的。比如，大 腿外侧的股外侧肌过度发达，而中间连接膝 盖内部和上部的中部股四头肌不够发达的 话，就有可能导致膝部损伤。

Rule 3: Use multi-joint exercises whenever possible.

原则 3：尽可能地做多关节参与的练习 肱二头肌屈臂是单关节练习，只有肘关节参 与活动。这是健美运动员常做的典型的肌肉 隔离式练习。而半蹲――基本的骑车类力量 训练动作――包括了 3 个关节：髋关节，膝 关节和踝关节。另外这个动作也很近似地模 拟了单车运动的活动模式，从而减少了在健 身房里的锻炼时间。

Biceps curls are a single-joint exercise, involving only the elbow joint. This is the type of muscle-isolation exercise bodybuilders do.

Squats, a basic cycling exercise, include three joints – the hip, knee, and ankle. This comes closer to simulating the dynamic movement patterns of the sport of cycling and also reduces time in the gym.

原则 4：尽可能地模拟车上的姿势和动作

Rule 4: Mimic the positions and movements of cycling as closely as possible.

举重时尽量把你的手和脚放置在骑车时所在 的相似位置。比如说，在练习躺式蹬举动作 时，你的两脚间距应该和你的车子的两个踏 板之间的间距相同。你在骑车时不会把两只 脚分开 18 英寸（45cm）或者把脚趾外分 45 度。另一个例子是：在练习坐姿划船动作 时，双手放的位置应该和你握车把时相同。

Position your hands and feet when lifting weights so they are in similar positions to when you are on the bike. On a leg-press sled, for example, the feet should be placed about the same width as the pedals. You don't ride with your feet spread 18 inches (45 cm) and your toes turned out at 45 degrees. Another example; When holding the bar for seated rows, position your hands as you would on handlebars.

Rule 5: Always include the “core” – abdominals and lower back.

原则 5：“核心”――腰腹部分的锻炼要始 终坚持

The forces applied by your arms and legs must pass through the core of your body. If it is weak, much of the force is dissipated and lost.

As you climb or during a sprint, it takes a strong core to transfer more of the force generated by pulling against the handlebars to

你的上肢和下肢施加的力量都会传到你的身 体重心。如果身体的这部分软弱无力，许多 力量就会卸掉或消散。在你爬山或冲刺时， 你需要强有力的腰腹力量的帮助把摇车把的 力量传递到踏板。软弱的腹肌和背肌会使你

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the pedals. Weak abdominal and back muscles make for wimpy climbing and sprinting.

的爬坡和冲刺绵软无力。

Rule 6: As the race season approaches make strength training more specific and less time intensive.

原则 6：随着比赛的临近，力量训练要更有 针对性，时间要更少。 培养力量的关键时期是在冬天的最大力量阶 段，这一时期培养出的力量必须要在以后转 化成力度和肌肉耐力――在公路车比赛中体 现出的力量形式。这一转换过程最好是在车 上完成，转换的同时需要在健身房里让最大 力量得到保持。如果你读过本书的早期 版本 的话，你就会发现在这方面我对原先提出的 用举重提高骑车能力的训练方式做出了重大 的改变。

While a crucial period in developing force is during the winter Maximum Strength phase, the strength developed then must be converted to power and muscular endurance later – forms of strength usable in road racing. These conversions are best accomplished on the bike while max strength is maintained in the weight room. If you read the earlier editions of this book you will notice that this is the area where I have made significant changes to my recommendations for using weights to improve cycling performance.

Rule 7: Keep the number of exercises low.

原则 7：保持较少的练习次数

In order to concentrate on improving specific movements, put greater focus on sets and reps rather than the number of exercises. Following the initial Anatomical Adaptation phase, gradually reduce the number of exercises. The idea is to spend as little time in the weight room as possible and yet still improve race performance.

为了专注于特定动作的改善，你应该更关心 每次练习做多少组，重复多少次，而不是关 心去健身房多少次。在初始的解剖学适应阶 段结束后，要逐步减少练习的次数。目的是 为了尽量少地呆在健身房里，但同时仍能改 善比赛能力。

Rule 8: Strength training fitness precedes on-bike training within each season period.

原则 8：在赛季的每个训练周期的车上训练 开始前做力量训练

Specific exercise demands in the weight room must come before the same or similar demands on the bike. For example, the Maximum Strength training phase should occur in the weeks just prior to the start of hill training on the bike. In this way your muscles and tendons have been prepared for the workloads that you will experience on the bike, and you will be able to start stressful workouts such as hill repeats at higher levels of performance with a lower risk of injury.

对于特定身体素质的训练，应该先在健身房 里做力量练习，然后再安排针对性的车上训 练。例如，最大力量训练阶段应该安排在爬 山训练开始之前完成。这样，在开始体验高 强度的踩车练习之前，你的肌肉和肌腱已经 为此准备好了，从而使你在进行负荷较大的 训练时――比如高强度级别的重复式爬 坡――不太容易受伤。

The following suggested strength program complies with the above guidelines. I designed it specifically for road cyclists. If you have been training like a bodybuilder before, you

以下介绍的力量训练方式综合了上述的这些 原则。这种训练模式是专门为公路车骑手设 计的。如果你以前是按照健美运动员的模式 训练的话，你也许会感到心虚，因为重量轻

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may feel guilty at times using lighter weights, higher repetitions, and only a few exercises.

Stay with the program and I think you'll see improvements in your racing. You won't look much better in the mirror. But then again, that is not what you are after.

了，重复次数多了，练习次数少了。坚持按 这个计划做，我想你会在比赛中看到进步 的。也许在镜子前你的形象不会更酷，但话 说回来，那也不是你所追求的东西。

Strength Training Phases

力量训练阶段

There are three phases through which the cyclist should progress in approaching the most important races of the year.

在迎来年度最重要的比赛前，骑手们会经过 以下三个阶段的进步。

Preparation Period: Anatomical Adaptation (AA) and Maximum Transition (MT)

准备期：解剖学适应（AA）与最大过渡 （MT） 解剖学适应阶段（AA）

ANATOMICAL ADAPTATION (AA) PHASE Total sessions/phase Sessions/week Load (% 1RM) Sets/session Reps/set Speed of lift Recovery (in minutes)

该阶段总训练次数 每周训练次数 负荷（％1RM） 每次训练完成组数 每组重复次数 举重速度 每组完成后的恢复时间

8-12 2-3 40-60 2-5 20-30 Slow 1-1.5

EXERCISES (IN ORDER OF COMPLETION): 1. Hip extension (squat, leg press, or step-up) 2. Lat pull-down 3. Hip extension (use a different exercise than in #1) 4. Chest press or push-ups 5. Seated row 6. Personal weakness (hamstring curl, knee extension, or heel raise) 7. Standing row 8. Abdominal with twist

8－12 2－3 40－60 2－5 20－30 慢 1－1.5 分钟

练习项目（按完成次序）： 1. 臀部伸展（负重半蹲，躺式蹬举，负重上 步） 2. 前牵引 3. 臀部伸展（练习项目与＃1 不同） 4. 卧推或俯卧撑 5. 坐姿划船 6. 个人弱项（屈腿，膝部伸展，或提踵） 7. 立姿划船 8. 侧身收腹 工具栏 12.1

Sidebar 12.1

解剖学适应阶段是力量训练的初始阶段，一 般是在晚秋或初冬开始。该阶段的目标是让 肌肉和肌腱为后续阶段――最大过渡和最大 力量――的更大重量做好准备。全年中唯独 这一阶段的力量训练的次数最多，因为目标 是改善一般性的身体力量。这个时期你在车 上的训练很少，所以在健身房里的时间更多 一些。

Anatomical Adaptation is the initial phase of strength training that usually is included in the late fall or early winter. Its purpose is to prepare the muscles and tendons for the greater loads of the next phases – Maximum Transition and Maximum Strength. More exercises are done at this time of year than at any other, since improved general body strength is a goal.

There is less time spent on the bike at this time

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of year so more time is available for weight training.

Weight machines are convenient, but you should also use free weight training during this period. Circuit training, involving continuous movement from one station to the next, doing several circuits in a workout, can add an aerobic element to the AA phase.

使用举重器械很方便，但你也应该在这 一时期使用自由式举重训练方式。采用循环 训练法，即在不同器械上循环完成各项动 作，每次训练做几次这样的循环，能够在 AA 阶段增加一些有氧锻炼因素。

MAXIMUM TRANSITION (MT) PHASE

最大过渡阶段（MT） 该阶段总训练次数 每周训练次数 负荷（％1RM）

Total sessions/phase Sessions/week Load (% 1RM)

3-5 2-3 select loads that allow only 10-15 reps* Sets/session 3-4 Reps/set 10-15* Speed of lift Slow to moderate, emphasizing form Recovery (in minutes) 1.5-3* * Only bold exercises listed below follow this guideline. All others continue AA guidelines.

3－5 2－3 选择只能重复 10－ 15 次的负荷* 每次训练完成组数 3－4 每组重复次数 10－15* 举重速度 慢到中速，强调动 作规范 每组完成后的恢复时间 1.5－3 分钟* * 只有以下打粗体字的练习遵从以上方针，其他 的练习仍遵照 AA 阶段的方针。

EXERCISES (IN ORDER OF COMPLETION): 1. Hip extension (squat, leg press, or step-up) 2. Seated row 3. Abdominal with twist 4. Upper body choice (chest press or lat pulldown) 5. Personal weakness (hamstring curl, knee extension, or heel raise) 6. Standing row

练习项目（按完成次序）： 1. 臀部伸展（负重半蹲，躺式蹬举，负重上 步） 2. 坐姿划船 3. 侧身收腹 4. 上半身练习（卧推，或前牵引） 5. 个人弱项（屈腿，膝部伸展，或提踵） 6. 立姿划船

Sidebar 12.2

工具栏 12.2

The Maximum Transition phase is just that – a phase that provides a transition from the light loads and high reps of the AA phase to the heavy loads and low reps of MS. With only a few of these workouts with the loads increasing slightly each time, you will be ready to begin MS. Always be conservative when increasing loads, especially in the MS phase.

最大过渡阶段其实只是提供了从轻负荷 高重复的 AA 阶段到高负荷低重复的 MS 阶 段的过渡。该阶段的训练次数较少，每次训 练都少量增加负荷，这样你就为 MS 阶段做 好准备了。在增加重量时要保守一些，特别 是在 MS 阶段。

In the AA and MS phases the athlete should be able to increase loads by about 5 percent every four or five workouts.

在 AA 和 MS 阶段，运动员可以在 4－5 次训练后，增加 5％左右的负荷。

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自行车训练圣经（第三版） 第 12 章 力量训练 基础期 1：最大力量（MS）

Base 1 Period: Maximum Strength (MS) MAXIMUM STRENGTH (MS) PHASE

最大力量阶段（MS）

Total sessions/phase 8-12 Sessions/week 2-3 Load (% 1RM) BW goals * Sets/session 2-6 Reps/set 3-6+* Speed of lift Slow to moderate Recovery (in minutes) 2-4* * Only bold exercises listed below follow this guideline. All others continue AA guidelines.

该阶段总训练次数 8－12 每周训练次数 2－3 负荷（％1RM） 按体重* 每次训练完成组数 2－6 每组重复次数 3－6＋* 举重速度 慢到中速 每组完成后的恢复时间 2－4 分钟* * 只有以下打粗体字的练习遵从以上方针，其他 的练习仍遵照 AA 阶段的方针。

EXERCISES (IN ORDER OF COMPLETION): 1. Hip extension (squat, leg press, or step-up) 2. Seated row 3. Abdominal with twist 4. Upper body choice (chest press or lat pulldown) 5. Personal weakness (hamstring curl, knee extension, or heel raise) 6. Standing row

练习项目（按完成次序）： 1. 臀部伸展（负重半蹲，躺式蹬举，负重上 步） 2. 坐姿划船 3. 侧身收腹 4. 上半身练习（卧推，或前牵引） 5. 个人弱项（屈腿，膝部伸展，或提踵） 6. 立姿划船

Sidebar 12.3

工具栏 12.3

As resistance is gradually increased and repetitions decreased, more force is generated.

This phase is necessary to teach the central nervous system to easily recruit high numbers of muscle fibers. If you are new to weight training, omit this phase the first year and focus just on the MT phase throughout Base 1 and following. This is the most dangerous phase of training and injury, possibly severe, is likely.

Be particularly careful during this phase, especially with free weight exercises such as the squat. If there is any question about whether or not you should do the squat exercise due to a questionable back, knees or any other joints, leave it out and do one of the alternatives (leg press or step-up). Don't take any risks during the MS phase. Be conservative. This includes selecting your loads conservatively at the start of this phase and in the first set of each workout. You can gradually increase the loads throughout this phase.

随着负荷慢慢增加，重复次数慢慢减少，身 体就产生了更多的力量。在这一阶段必须要 让中枢神经系统学会轻松地调动大量的肌肉 纤维参与做功。如果你是刚开始做举重训 练，那么在第一年先忽略这一阶段，在基础 期 1 把重点放在 MT 阶段以及后续的阶段。 这是所有举重训练中最危险的阶段，很可能 造成受伤甚至是严重的受伤。在这一阶段的 训练必须非常小心，特别是在自由重量练习 时，比如负重半蹲。如果你的后背，膝部或 其他关节不适，使你对是否继续做负重半蹲 练习产生疑问时，那么就先把它搁下，转而 去做其他的替换动作（比如躺式蹬举或负重 上步）。在 MS 阶段不要冒险，要保守一 些。比如说，在阶段刚开始时，或每次训练 做第一组练习时，选择重量要保守一些。你 可以在整个阶段中慢慢增加负荷。

整个 MS 阶段里负荷都在慢慢地增加，

Loads are gradually increased throughout

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MS up to certain goal levels based on your body weight (BW). These are summarized in Sidebar 12.4. Generally, women will aim for the lower ends of the ranges and men the upper ends. Those new to the MS phase of training should also set load goals based on the lower ends of the ranges.

一直达到某个基于你的体重的目标水平。在 工具栏 12.4 中综合了这些指标。一般来说， 女性应该以范围的下限为目标，而男性以上 限为目标。另外那些刚开始做 MS 阶段训练 的人也应该以范围的下限为目标设定负荷。

MS PHASE LOAD GOALS BASED ON BODY WEIGHT (BW)

基于体重的最大力量阶段的负荷目标

NOTE: The goal is to complete three sets of six repetitions each at these loads by the end of the MS phase. If a goal is achieved early, maintain the load and increase the repetitions beyond six for the remainder of the MS phase.

注：目标是在最大力量阶段临近结束时，以每组 重复 6 次，总共完成 3 组所能达到的重量。如果 该目标已经达到，则在该阶段剩余时间里保持该 重量并尝试增加重复次数。

Freebar squat Leg press (sled) Step-up Seated row Standing row

自由式负重半蹲 躺式蹬举 负重上步 坐姿划船 立姿划船

1.3-1.7 × BW 2.5-2.9 × BW 0.7-0.9 × BW 0.5-0.8 × BW 0.4-0.7 × BW

1.3-1.7 × 体重 2.5-2.9 × 体重 0.7-0.9 × 体重 0.5-0.8 × 体重 0.4-0.7 × 体重

Sidebar 12.4

工具栏 12.4

It is tempting for some athletes to extend this phase beyond the recommended ranges in the table. Don't do it. Continuing this phase for several weeks is likely to result in muscle imbalances, especially in the upper leg, which may contribute to hip or knee injuries.

对某些运动员来说，在这一阶段超越表 上推荐的负荷的范围很有诱惑力。千万别这 么做！持续数周的该阶段训练很可能会导致 肌肉失衡，特别是大腿部分，这可能会引起 臀部或膝部的损伤。

All Other Periods: Strength Maintenance (SM)

所有其他周期：力量保持（SM）

STRENGTH MAINTENANCE (SM) PHASE

力量保持阶段（SM）

Total sessions/phase Indefinite Sessions/week 1 Load (% 1RM) 60, 80 (last set) * Sets/session 2-3 Reps/set 6-12* Speed of lift Moderate Recovery (in minutes) 1-2* * Only bold exercises listed below follow this guideline. All others continue AA guidelines.

该阶段总训练次数 不确定 1 每周训练次数 负荷（％1RM） 60,80（最后一组）* 每次训练完成组数 2－3 每组重复次数 6－12* 举重速度 中速 每组完成后的恢复时间 1－2 分钟* * 只有以下打粗体字的练习遵从以上方针，其他 的练习仍遵照 AA 阶段的方针。

EXERCISES (IN ORDER OF COMPLETION): 1. Hip extension (squat, leg press, or step-up) 2. Seated row 3. Abdominal with twist 4. Upper body choice (chest press or lat pull-

练习项目（按完成次序）： 1. 臀部伸展（负重半蹲，躺式蹬举，负重上 步）

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5.

6.

down) Personal weakness (hamstring curl, knee extension, or heel raise) Standing row

自行车训练圣经（第三版） 第 12 章 力量训练 2.

3.

4.

5.

6.

坐姿划船 侧身收腹 上半身练习（卧推，或前牵引） 个人弱项（屈腿，膝部伸展，或提踵） 立姿划船

Sidebar 12.5

工具栏 12.5

Carefully limited high-intensity lifting maintains the raw strength needed for racing.

Stopping all resistance training once the Base 2 period starts may cause a gradual loss of strength and performance throughout the season unless serious strength training on hills is incorporated. Maintenance of strength is particularly important for women and those over the age of forty.

有限的谨慎地高强度举重练习能够保持比赛 所需的原始力量。在基础期 2 开始后停止一 切举重训练可能会导致在赛季中力量和比赛 能力的逐步丧失，除非有认真的爬山式的力 量训练做补充。保持力量对女性和年纪超过 40 岁的车手有特别重要的意义。

Hip extension training (squats, step-ups, or leg presses) is optional during the maintenance phase. If you find hip extension exercises help your racing, continue doing them. However, if working the legs only deepens your fatigue level, cut them out.

Continuing to work on core muscles and personal weakness areas will maintain your strength needs.

臀部伸展练习（负重半蹲，负重上步， 或躺式蹬举）在力量保持阶段是可选的。如 果你觉得臀部伸展练习对比赛有帮助，那么 就继续做；否则的话，如果这些腿部练习只 是加深了你的疲劳程度，那么就把它们砍 掉。保持力量的另一个做法就是始终坚持 “核心”部分的腰腹肌肉和个人弱项部分肌 肉的锻炼。

To properly time your peak, eliminate all strength training for the seven days leading up to A-priority races.

为了有计划地达到身体的高峰期，在 A 类赛事开始前 7 天不要做任何的力量训练。

Determining Load

确定重量

Perhaps the most critical aspect of lifting weights is the load you select during each phase. While it suggests a load based on the maximum you can lift for a single repetition (1RM), that is not always the best way to determine weight due to the possibility of injury, especially to the back, and of prolonged soreness reducing most, if not all, training for two or three days.

也许举重中最关键的方面就是每个阶段里你 所选择的重量。虽然建议的负荷重量是基于 1RM，即你只能举起一次的最大重量，但是 这不是用来确定重量的好办法，因为这样做 容易导致受伤（特别是后背），以及长久的 肌肉疼痛，大部分时候这都会使你在 2－3 天里无法正常训练。

Another way to decide how much weight to use is to initially estimate the load and then adjust as the phase progresses. Always start with less than you think is possible for the number of reps indicated. You can add more

另一种确定重量的方法是：先估计一个 初始的重量，然后随着阶段的提高而慢慢调 整。刚开始的时候，每组重复的次数一定要 少于你认为能够做到的次数。你可以在以后

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later, if you do it cautiously.

增加次数，如果你能慎重处理的话。

You can also estimate one-repetition maximums based on a higher number of reps done to failure. Start by doing a warm-up set or two. Select a resistance you can lift at least four times, but no more than ten. You may need to experiment for a couple of sets. If you do, rest for at least five minutes between attempts. To find your predicted one-repetition maximum, divide the weight lifted by the factor below that corresponds with the number of repetitions completed (see Table 12.1).

你也可以基于能够重复更多次数的重量 估算 1RM（一次举起的最大重量）。先做一 到两组热身，然后选择一个你至少能举 4 次 但不超过 10 次的重量，你也许需要多试几 次。做的时候，每次尝试的间隔时间至少 5 分钟。然后，查找表 12.1 找到重复次数对应 的 1RM 估算因子，以你举起的重量除以估 算因子，就得到了你的 1RM 预测值。

重复次数 # 4 5 6 7 8 9 10

1RM 估算因子 .90 .875 .85 .825 .80 .775 .75

Table 12.1 Estimating One-Repetition Maximums

表 12.1

Another way of estimating your 1RM from a multiple lift effort is described in Appendix A.

另外附录 A 中也描述了如何根据多次数 举重的结果来估算 1RM。

During the Maximum Strength phase, free weights are likely to bring greater results than machines, but if you use free weights also include them in the MT phase. Again, be cautious whenever using barbells and dumbbells, especially with rapid movement.

在最大力量阶段期间，自由式举重很可 能比举重器械的效果更好，但如果你准备这 么做的话，那么在最大过渡（MT）阶段就 要采用自由式举重。另外，使用杠铃和哑铃 的时候千万小心，特别是动作速度较快时。

Miscellaneous Guidelines

其他指导方针

In carrying out a strength-development program there are several other factors that you will want to consider.

在制定力量培养计划时，你还应该考虑以下 一些因素。

Experience Level

经验级别

If you are in the first two years of strength training, emphasis must be on building efficient movement patterns and bolstering connective tissue – not on heavy loads. Experienced athletes are ready to do more maximum

如果你做力量训练的时间不到两年，那么必 须把重点放在建立有效的运动模式和连接支 撑组织上――不需要很大的重量。经验丰富 的运动员才需要做更多的最大力量的培养。

12

1RM（一次举起的最大重量）估算表

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strength development.

Days per Week

每周训练日

The weight phase tables suggest a range of days per week to lift weights based on the phase. The period of the season you are in will help you to further refine this number. During Base 3, Build 1, and Build 2, reduce the number of days of strength training per week by one. In the Peak and Race periods cut back to the minimum listed on the table. The week of A races, eliminate strength training altogether.

前面介绍的各阶段的举重计划表给出了各个 阶段里每周举重几次的建议。另外你还可以 根据所处的赛季周期来进一步细化这一数 字。在基础期 3，发展期 1 和发展期 2，每 周的力量训练日减少 1 天；在高峰期和比赛 期，训练日减少到表中列出的最小值。在有 A 级赛事的那一周，不要做任何力量训练。

Warm-up and Cool Down

热身和整理活动

Before an individual strength workout, warm up with about ten minutes of easy aerobic activity. This could be running, rowing, stairclimbing, or cycling. Following a weight session, spin with a light resistance at a cadence of 90 or higher for ten to twenty minutes on a stationary bike. Allow your toes to relax. Do not run immediately following a strength workout, as this raises your risk of injury.

在你开始做力量训练前，先做 10 分钟的有 氧活动来热身，跑步，划船，爬楼梯或者骑 车都可以。每次举重训练结束后，在固定自 行车上以低阻力，90 以上的踏频踩 10－20 分钟。这能让你的脚趾放松。不要在力量训 练后马上跑步，这会增加你受伤的风险。

Phasing In

逐步调整

As you move into a new phase of strength training be cautious with load progression. This is as important at the start of the AA phase as you return to weight training after some time off as it is to the MS phase as you progress to heavy loads. If you do it right, soreness will be minimal and there will be little or no need to modify any other workouts that week. If you do it wrong you are likely to be quite sore for several days and be forced to cut back on other forms of training.

当你开始新阶段的力量训练时，对负荷的提 高要谨慎些。在离开了一段时间后重新返回 健身房时，你需要从 AA 阶段开始并重视这 一原则；而在你进入下一个 MS 阶段并开始 更重的负荷时这一原则同样重要。如果你的 措施得当，肌肉酸痛就会降到最低限度，并 且不会对同一周里的其他训练造成影响；否 则的话，你也许会酸疼好几天，乃至被迫削 减其他类型的训练内容。

Exercise Order

练习顺序

Exercises are listed in the phase tables in the order of completion to allow for a smooth progression and for recovery. In the AA phase you may want to use "circuit" training to give this phase an aerobic component. To do this complete the first set of all exercises before

前述的各阶段举重计划表里的练习项目是按 完成顺序列出的，以达到平滑地进展和恢 复。在 AA 阶段，你也许愿意采用“循环训 练法”以增加一些有氧锻炼因素。做法是： 先完成所有练习项目的第一组，然后开始下

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starting the second sets, moving rapidly between stations with little time for recovery.

For example, in AA, do the first set of squats followed by the first set of seated rows. In the other phases, all sets of each exercise are done to completion before progressing to the next exercise. This is called "horizontal progression."

一循环，快速地辗转于不同器械之间，尽量 缩短恢复时间。例如，在 AA 阶段，先做一 组负重半蹲，然后做一组坐姿划。在其他各 个阶段，都是先完成一个练习项目的所有 组，然后再开始下一个练习项目，这叫做 “水平进阶”。

In some cases, you may do two exercises as a "superset" in the MS phase – alternate sets between two exercises to completion.

Supersetting will make better use of your time in the gym since you'll spend less time waiting for recovery of a specific neuromuscular group.

This does not eliminate the need to stretch following each set, however.

有些情况下，你也可以在 MS 阶段把某 两个练习项目视作一个超集――做下一组时 可以选择超集中的任何一个项目完成。这种 超集法可以更好地节约你在健身房里的时 间，因为你不需要为了特定神经肌肉群的恢 复而等待太长时间。但是，每组结束后的拉 伸活动仍然需要。

Recovery Intervals

组间恢复期

On the tables, notice that the recovery time between sets is specified. During this time the muscle burn fades away, your heart rate drops, and breathing returns to a resting level as lactate is cleared and energy stores are rebuilt in preparation for the next set. These recovery periods are important, especially as the weight loads increase, if you expect to derive any benefit from strength work. Some phases require longer recovery intervals than others.

During the recovery time stretch the muscles just exercised. See Chapter 13 for illustrations of stretches listed here.

注意在计划表中指定了每组练习之间的恢复 时间。在这段时间里，你的肌肉灼烧感减退 了，心跳降低了，呼吸也恢复到休息时的水 平，乳酸盐被清除了，并重新储备能量以备 下一组练习。这种恢复期很重要，特别是如 果你期望随着重量的增加从力量训练中获得 任何收益的话。有些阶段要求的组间恢复期 比其他阶段更长。在恢复期间要做与力量练 习相对应的拉伸活动。在第 13 章图示了这 里列出的所有拉伸动作。

Recovery Weeks

恢复周

Every third or fourth week is a time of reduced training volume coinciding with your recovery weeks scheduled on the annual training plan.

Reduce the number of strength workouts that week, or reduce the number of sets within workouts. Keep the loads the same as in the previous week.

与你的年度训练计划相一致，每 3－4 周训 练的最后一周都是训练量较少的恢复周。在 这一周要减少力量训练次数，或者减少每次 训练的组数，而练习重量仍保持前一周的水 平。

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Strength Exercises

力量练习项目

Hip Extension: Squat

臀部伸展：负重半蹲

(Quadriceps, Gluteus, Hamstrings) The squat improves force delivery to the pedals. For the novice, the squat is one of the most dangerous exercise options in this routine.

Great care is necessary to protect the back and knees.

（股四头肌，臀大肌，腿窝肌） 负重半蹲能提高踩踏板的力量。对新手来 说，负重半蹲是所有练习中最危险的。所以 要特别注意对后背和膝关节的保护。

Figure 12.1 Squat

图 12.1

1. Wear a weight belt during the Maximum Strength (MS) phase.

2. Stand with the feet pedal-width apart, about 10 inches, center to center, with the toes pointed straight ahead.

3. Keep the head up and the back straight.

4. Squat until the upper thighs are just short of parallel to floor – about the same knee bend as at the top of a pedal stroke.

5. Point the knees straight ahead, maintaining their position over the feet at all times.

6. Return to the start position.

7. Stretches: Stork Stand and Triangle

1. 在最大力量（MS）阶段要扎练功带。 2. 两脚均匀左右分开，间距类似脚踏之间 的距离，大约 10 英寸（25cm），脚尖伸 直向前。 3. 保持头部向上，后背伸直。 4. 下蹲直到大腿上部和地面基本平行―― 基本相当于踩踏到最高位置时膝关节弯 曲的角度。 5. 膝盖向前，并在整个过程中保持其垂直 位置在两脚之上。 6. 回到起始姿势。 7. 拉伸动作：鹤立式，三角式。

Hip Extension: Step-up

臀部伸展：负重上步

(Quadriceps, Gluteus, Hamstrings) Improves force delivery to the pedals. The step-up closely mimics the movement of

负重半蹲

（股四头肌，臀大肌，腿窝肌） 能够提高踩踏板的力量。负重上步很近似地 模拟了踩踏板的动作，但是这个练习比负重

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pedaling, but the exercise takes more time than the squat or leg press, since each leg is worked individually. Caution is necessary to ensure a stable platform and overhead clearance. The platform should be a height equal to twice the length of your cranks. That's approximately 14 inches (35cm). A higher platform puts great stress on the knee and raises the possibility of injury.

半蹲或躺式蹬举更费时一些，因为需要分别 练习两条腿。需要注意的是保证平台的稳定 并清除台面上所有东西。平台的高度应该等 于你的曲柄长度的两倍，大约是 14 英寸 （35cm）。太高的平台会对膝部造成太大压 力，并增加受伤的风险。

Figure 12.2 Step-up

图 12.2

1. Use either a barbell on the shoulders or dumbbells in the hands. Use wrist straps with dumbbells.

2. Place the left foot fully on a sturdy platform with the toes pointing straight ahead.

3. With the back straight and the head erect, step up with the right foot touching the top of the platform, and immediately return to the start position.

4. Complete all left-leg reps before repeating with the right leg.

5. Stretches: Stork Stand and Triangle

1. 使用肩扛杠铃，或手拿哑铃的姿势。用 哑铃时要戴上腕带。 2. 把左脚完全放在一个结实的平台上，脚 趾伸直向前。 3. 保持后背伸直，头向上，登上平台，让 右脚碰到平台顶端，然后马上回到起始 姿势。 4. 全部完成左腿的一组重复次数，然后换 右腿重复同样动作。 5. 拉伸活动：鹤立式，三角式。

负重上步

Hip Extension: Leg Press

臀部伸展：躺式蹬举

(Quadriceps, Gluteus, Hamstrings) Improves force delivery to the pedals. It is probably the safest of the hip-extension exercises and generally takes the least time. Be careful not to “throw” the platform, since it may damage knee cartilage when it drops back down and lands on legs with locked knees.

（股四头肌，臀大肌，腿窝肌） 能够提高踩踏板的力量。这也许是最安全的 臀部伸展动作，并且最省时间。要注意不要 把蹬举机的踏板 “踹飞”出去，因为当它落 下来被双腿接住时你的膝部正处于锁定位 置，这有可能会损伤你的膝盖软骨组织。

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Figure 12.3 Leg press

图 12.3

1. Center the feet on the middle portion of platform about 10 inches (25 cm) apart, center to center. The feet are parallel, not angled out. The higher the feet are placed on the platform, the more the gluteus and hamstrings are involved.

2. Press the platform up until the legs are almost straight, but with the knees short of locking.

3. Lower the platform until the knees are about 8 inches (20 cm) from the chest.

Going lower places unnecessary stress on the knees.

4. The knees remain in line with the feet throughout the movement.

5. Return to the start position.

6. Stretches: Stork Stand and Triangle.

1. 两脚均匀左右分开放在蹬举机的踏板 上，相隔大约 10 英寸（25cm）。两脚保 持平行，不要外分。两脚在踏板上放置 的位置越高，臀大肌和腿窝肌的做功程 度越大。 2. 向踏板施力，直到双腿几乎伸直，但膝 关节还没有完全打开的状态。 3. 屈腿以降低踏板，直到膝盖距离胸部 8 英寸（20cm）左右。位置再低的话会对 膝盖造成不必要的压力。 4. 在整个练习中膝盖和脚之间保持直线。 5. 回到起始姿势。 6. 拉伸活动：鹤立式，三角式。

Seated Row

坐姿划船

(Upper and Lower Back, Lower Lats, Biceps) This simulates the movement of pulling on the handlebars while climbing a hill in a seated position. Strengthens the core – the lower back.

（上背部，下背部，下背阔肌，肱二头肌） 该练习模拟了坐式爬坡时双手拉车把的动 作。强化核心部分――下背部。

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Figure 12.4 Seated row

图 12.4

1. Grasp the bar with the arms fully extended and the hands about the same width as when gripping the handlebar.

2. Pull the bar toward the stomach, keeping the elbows close to the body.

3. Keep movement at the waist to a minimum, using the back muscles to stabilize the position.

4. Return to the start position.

5. Stretch: Pull-down and Squat Stretch

1. 双臂完全伸展抓住拉力棒，两手间距与 握车把的间距相同。 2. 把拉力棒向腹部方向拉，保持两肘贴着 身体。 3. 腰部尽量保持不动，使用后背肌肉保持 动作稳定。 4. 回到起始姿势。 5. 拉伸活动：俯背式，下蹲式。

坐姿划船

Chest Press

卧推

(Pectorals and Triceps) The chest press, along with the lat pull-down and the standing row, helps support the shoulders in the event of a crash. With free weights, a spotter is necessary in the MS phase.

（胸肌，肱三头肌） 卧推，以及前牵引和立姿划船，都是为了在 发生碰撞时保护肩部的。在 MS 阶段，进行 自由式举重练习时旁边需要有保护人员。

Figure 12.5 Chest press

图 12.5

1. Grasp the bar with the hands above the shoulders and about as wide apart as when holding the handlebars.

1. 在肩部以上握住杠铃杆，双手间距与车 把同宽。 2. 向下移动杠铃接近胸部，保持双肘靠近

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2. Lower the bar to the chest, keeping the elbows close to the body.

3. Return to the start position without raising the butt off the bench.

4. Stretch: Pull-down

身体。 3. 保持臀部紧贴长凳，回到起始姿势。 4. 拉伸活动：俯背式。

Push-up

俯卧撑

(Pectorals and Triceps) The push-up provides the same benefits as the chest press. The advantage is that no equipment is necessary, so it can be done anywhere.

（胸肌，肱三头肌） 俯卧撑具有与卧推同样的作用。优势在于它 不需要器械，所以在任何地方都能做。

Figure 12.6 Push-up

图 12.6

1. Place the hands slightly wider than the shoulders.

2. Keep the back straight and the head up.

3. Maintaining a straight-line, rigid body position, lower the body until the chest is within about 4 inches (10 cm) of the floor.

This may be done with the knees on the floor as strength is developing.

4. Return to the start position.

5. Stretch: Twister

1. 双手摆在比肩稍宽的位置。 2. 保持后背挺直，头部向上。 3. 身体保持直线挺直，向下运动直到胸部 离地面 4 英寸（10cm）左右。力量不足 时，可以让膝盖着地来做。 4. 回到起始姿势。 5. 拉伸活动：侧身式

Heel Raise

提踵

(Gastrocnemius) This is a “personal weakness” exercise for athletes who experience calf and Achilles tendon problems. The heel raise may reduce susceptibility to such injuries, but be careful to use very light weights when starting, as it may also cause some calf or Achilles tendon problems initially. Progress slowly with this exercise. Never attempt a 1RM test with this exercise if the lower leg is an area of personal weakness.

（腓肠肌） 这是个人弱项方面的练习，针对的是那些有 小腿或跟腱问题的运动员。提踵练习可以减 少这类损伤的可能性，但在刚开始练时要小 心地使用非常轻的重量，因为这一练习在起 始阶段同样有可能会引起一些小腿或跟腱的 问题。练习过程要慢，如果小腿部分是你的 弱项肌肉，那么不要用这种练习测试 1RM。

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Figure 12.7 Heel raise

图 12.7

1. Stand with the balls of the feet on a 1- to 2inch (2.5 to 5 cm) riser, with the heels on the floor.

2. The feet are parallel and pedal-width apart.

3. With straight knees, rise up onto the toes.

4. Return to the start position.

5. Stretch: Wall Lean

1. 脚前掌放在 1－2 英寸（2.5－5cm）高起 的台阶上，脚后跟着地。 2. 两脚平行，分开距离等同脚踏间距。 3. 膝部伸直，靠脚尖向上掂起。 4. 回到起始姿势。 5. 拉伸活动：推墙式

Knee Extension

膝部伸展

(Medial Quadriceps) If you are plagued by a kneecap tracking injury, this exercise may help by improving balance between the lateral and medial quadriceps, keeping the injury under control.

提踵

（股四头肌中间部分） 如果你正被髌骨偏离性损伤所困扰，这项练 习也许能帮你改善股四头肌两侧肌肉与中间 部分的失衡现象，从而使损伤得到控制。

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Figure 12.8 Knee extension

图 12.8

1. Start with the knee fully extended and the toes pointing slightly to the outside. Work one leg at a time.

2. Lower the ankle pad only about 8 inches (20 cm) – do not go all the way down, as this may increase internal knee pressure, making the underside of the kneecap sore.

3. Return co the start position.

4. Stretch: Stork Stand

1. 初始动作时，膝部完全伸直，脚尖稍微 向外。每次锻炼一条腿。 2. 踝部向下运动大约 8 英寸（20cm）―― 不要让脚下降到底，因为这样可能会加 重髌骨内部的压力，造成髌骨内侧的疼 痛。 3. 回到起始姿势。 4. 拉伸活动：鹤立式。 屈腿

Leg Curl (Hamstrings) Hamstring injuries may result from an imbalance between the quadriceps and hamstrings. By strengthening the hamstrings, the strength ratio between these two major movers is improved. Leg curls can be done on either prone or standing machines.

膝部伸展

（腿窝肌） 腿窝肌损伤可能是由于股四头肌和腿窝肌之 间的力量失衡造成的。通过强化腿窝肌，能 够改善这两块主驱动肌肉群之间的力量比 例。屈腿动作可以在俯式或立式器械上做。

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Figure 12.9 Leg curl

图 12.9

1. Bend the leg to about a 90-degree angle at the knee.

2. Return to the start position.

3. Stretch: Triangle

1. 向后屈腿，膝部弯曲成 90 度左右。 2. 回头起始姿势。 3. 拉伸活动：三角式。

屈腿

侧身收腹

Abdominal with Twist (Rectus Abdominus, External Oblique) This is a core exercise to improve the transfer of energy from the upper to the lower body.

（腹直肌，腹外斜肌） 这项核心部分练习可以改善从上半身向下半 身传递力量的能力。

1. Sit on a decline board with the knees bent at about 90 degrees and the ankles held firmly in place.

2. The arms are crossed over the chest and may hold a weight plate.

3. Lower the upper body to about a 45-degree angle from parallel with the floor.

4. Return to the start position with a twist.

With each repetition, alternate looking over the right and left shoulders as the torso twists to the right and left.

5. Stretch: Arch the back and extend the arms and legs.

1. 坐在向下倾斜的腹肌板上，膝部弯曲成 90 度左右，脚踝牢牢勾住腹肌板。 2. 双臂交叉抱在胸前，也可以抱一个杠铃 片。 3. 上身向下运动，与地面成 45 度角。 4. 侧身转体，回到起始姿势。向左转体时 目光看左肩后面，向右转体时看右肩后 面，每次重复时交替向左右转体。 5. 拉伸活动：伸直手臂和腿，向后弯曲背 部。

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Figure 12.10 Abdominal with twist

图 12.10 侧身收腹

前牵引

Lat Pull-down (Latissimus Dorsi, Biceps) Just as with the chest press, the lat pull-down stabilizes the shoulder.

（背阔肌，肱二头肌） 和卧推一样，前牵引能使肩部稳固。

Figure 12.11 Lat pull-down

图 12.11 前牵引

1. Grasp a straight bar with the arms fully extended and the hands placed about as wide as they would be on the handlebars.

2. Pull the bar toward the upper chest (not behind the head).

3. Minimize both movement at the waist and rocking back and forth to start the weight moving. Keep the body still, using the back muscles to stabilize this position.

4. Return to the start position.

5. Stretch: Pull-down

1. 双臂完全伸展抓住拉力棒，两手间距与 握车把的间距相同 2. 把拉力棒向胸部上方拉（不是向脑后 拉） 3. 尽量不要移动腰部，或前后摇动来拉动 重量。保持身体不动，使用后背肌肉来 保持姿势。 4. 回到起始姿势。 5. 拉伸活动：俯背式。

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立姿划船

Standing Row (Deltoids, Trapezius, Biceps) The standing row stabilizes the shoulder and improves the ability to lift the front wheel when clearing obstacles.

（三角肌，斜方肌，肱二头肌） 立姿划船使肩部稳固，也提高了跳跃障碍时 提起前轮的力量。

Figure 12.12 Standing row

图 12.12 立姿划船

1. At the low-pulley station, or with a barbell or dumbbells, grasp the bar at thigh height with the hands handlebar grip-width apart.

2. Pull the bar to the chest.

3. Return to the start position.

4. Stretch; Grasp a stationary object, such as a pole, behind your lower back with the hands as high up as possible. Lean away from the pole, allowing your body to sag while relaxing.

1. 站在有低位滑轮的器械旁，或使用杠铃 和哑铃，双手在大腿的高度抓住拉力 棒，两手间距与车上同宽。 2. 把拉力棒拉向胸部。 3. 回到起始姿势。 4. 拉伸活动：背靠一个固定的物体，比如 旗杆，双手从背后抓住旗杆，位置尽量 靠上，向前倾斜身体，让身体放松尽量 下垂。

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Chapter 13

第 13 章

STRETCHING

拉伸活动 这一点都不简单，但能让你更快 ―― GREG LEMOND

It doesn’t get any easier; you just get faster..

-- GREG LEMOND

Physiologically speaking, cycling is not a perfect sport. But then again, no sport is. The repetitive movements of cycling cause a shortening and tightening of certain muscles.

Pedaling leg muscles lose elasticity since they don’t go through a full range of motion – the leg stops both before reaching a full extension and complete flexion. Muscular tension affects the back, neck, arms, and shoulders on rides lasting several hours with little change of position. Such tightness can hold you back.

从生理学上说，骑车不是个完美的运动。当 然话说回来，所有的运动都不完美。骑车时 的重复性动作会导致部分肌肉变紧变短。踩 车的动作不是全冲程的运动 ―― 腿在达到 最大伸展和最大弯曲前就停止了 ―― 这样 的运动使得腿部肌肉失去弹性。骑车时保持 一个姿势数小时之久，这也导致后背，颈 部，胳膊和肩膀的肌肉紧张。这些都会拖你 的后腿。

A good example of how tight muscles limit your performance involves the hamstring muscle on the back of the upper leg. Of all the tightness that can result from cycling, this may be the most debilitating. Tight hamstrings restrain the leg during the down stroke. In this condition they work to prevent the leg from straightening, and in doing so, reduce the force produced by the leg. In an attempt to alleviate the tension felt in the back of the leg, the affected cyclist will often lower his or her saddle. A saddle that is set too low further reduces force generation, which in turn reduces power output.

肌肉紧张会限制运动能力，大腿后部的 腿窝肌肉就是一个很好的例子。这是所有因 骑车引起的肌肉变紧中影响最大的。腿窝肌 肉变紧会对大腿的下踩动作起限制作用，因 为在这种情况下它的作用就是阻止大腿变 直，从而抵消了部分大腿产生的力量。为了 减轻大腿后部的紧张，这些骑手会把坐包降 低。而坐包太低更加影响发力，反而更加降 低功率输出。

Benefits of Stretching

拉伸的好处

Tight hamstrings can also contribute to a tight lower back, which haunts some riders on long rides as they wonder when it might lock up, forcing them to abandon a hard workout or race. Off the bike, this low-back tightness may become lower-back pain. A consistent and effective program of stretching can prevent, or, at the least, alleviate such problems. Prevention is always more comfortable, less time consuming, and cheaper than treatment.

腿窝肌肉变紧还会造成后背紧张，这个问题 常常象幽灵一样困扰一些长途骑手，迫使它 们放弃一些艰苦的训练和比赛。下车以后， 后背紧张也许会变成下后背疼痛。坚持不懈 和有效的拉伸活动能够避免，或者说至少能 减轻这些问题。预防往往比治疗更舒服，更 省时，更经济。

A study of 1,543 runners in the Honolulu Marathon found that those who stretched regularly following workouts had fewer

一项对火奴鲁鲁马拉松赛的 1,543 名长 跑选手的调查发现：那些比赛或训练后总是 做拉伸活动的运动员比那些不做拉伸的运动

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injuries that those who didn’t. It is noteworthy that in this same study those who stretched only before workouts had the highest rate of injuries.

员更少受伤，值得关注的是这一调查还发现 只在比赛和训练前做拉伸活动的运动员最容 易受伤。

Stretching after workouts appears to aid the recovery process by improving muscle cells’ uptake of amino acids. This promotes protein synthesis within muscle cells, which is necessary for full and quick recovery, and maintains the integrity of muscle cells.

艰苦训练后的拉伸活动似乎对身体恢复 也有好处，因为它能改善肌肉细胞对氨基酸 的吸收，从而提高肌肉细胞中蛋白质的合 成。这些对完全和快速的身体恢复，以及保 持肌肉细胞的完整都是很重要的。

Stretching after a workout takes less than fifteen minutes, and you can do it while downing a recovery drink and chatting with your training partners. This is the optimum time to work on flexibility, as the muscles are warm and supple.

训练后的拉伸活动耗时不到 15 分钟， 而且你可以一边做拉伸一边喝饮料，或和队 友聊天。这是锻炼身体柔韧性的最好时刻， 因为这时肌肉又暖又软。

Another important time to stretch is during strength workouts. The act of forcefully contracting muscles against resistance creates extreme tightness. As described in the previous chapter, following each strength set in the weight room you should stretch the muscles that were just used. Correctly doing a strength workout means spending more time stretching in the gym than lifting weights.

力量训练是另一个做拉伸活动的重要时 机。强制性收缩肌肉来抗拒阻力的动作会造 成极端的肌肉紧张。前面章节讲到，在力量 房中每做一组动作你都应该对刚才使用的肌 肉做拉伸活动。如果力量训练的方法正确的 话，你在健身房里拉伸的时间应该比举重的 时间要长。

Stretching a little bit throughout the day is also beneficial to long-term flexibility and performance. While sitting at a desk working or reading, you can gently stretch major muscle groups such as the hamstrings and calves.

Work on flexibility while watching television, standing in line, talking with friends, and first thing in the morning while still in bed. After a while, you may make it such an integral part of your life that you no longer even think about stretching. It just happens. That’s when your flexibility will be at its peak.

每天做一点拉伸活动也有利于长期保持 身体柔韧性。坐在桌旁工作学习时，你可以 轻柔地拉伸大肌肉群，比如大腿腿窝和小 腿。看电视，排队，和朋友聊天，以及早上 醒来但还躺在床上时都可以练习柔韧性。照 这样子过一段时间，你也许就会把拉伸练习 变成生活的一部分以及下意识的活动。奇迹 就这样发生了，你的柔韧性将会达到顶峰。

Stretching Models

拉伸模式

Over the past forty years, four stretching methods have gained (and sometimes lost) popularity.

在过去 40 年里，总共流行过 4 种拉伸方法 （有些已经销声匿迹了）。

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Ballistic

钟摆式拉伸

When I was in college in the 1960s, ballistic stretching was common. Bouncing movements were thought to be the best way to make muscles longer. Later we learned that this technique had just the opposite effect – muscles resisted lengthening and could even be damaged by overly motivated stretchers. Today almost no one stretches this way.

20 世纪 60 年代我还在念大学的时候，钟摆 式拉伸很普遍。来回跳动的动作被认为是使 肌肉变长的最好方式。后来我们才发现这么 做只有反作用 ―― 肌肉反抗变长，而且会 被过度拉伸所损伤。现在几乎没人这样做拉 伸活动了。

Static

静态拉伸法

In the 1970s, Californian Bob Anderson refined a stretching method and in 1980 released a book called Stretching. Anderson’s approach involved static stretching with little or no movement at all: Stretch the muscle to a level of slight discomfort and then hold it in that position for several seconds. Static stretching remains the most popular style today.

20 世纪 70 年代，加利福尼亚的 Bob Anderson 完善了拉伸理论并于 80 年代出版 了一本书 《拉伸活动》。Anderson 提出了静 态拉伸法：拉伸肌肉到一种稍微不舒服的程 度然后保持这个姿势几秒钟。静态拉伸法是 今天最流行的拉伸方式。

PNF

PNF 拉伸法

Another method also surfaced about the same time as static stretching, but never received much exposure or support until the 1990s.

Several university studies going back to the early 1970s found it to be 10 to 15 percent more effective than static stretching. This approach, called “proprioceptive neuromuscular facilitation”, has started to catch on over the last few years.

与静态拉伸法同时出现的有另一种拉伸方 法，但直到 90 年代以前还没有得到多少了 解和支持。早在 70 年代早期，就有些大学 的研究发现这种比静态拉伸法更加有效 10－ 15％的方法，这就是“本体感受改善神经肌 肉法”，简称 PNF。最近几年这种方法开始 流行了。

There are many variations on PNF stretching, some being quite complex. Here are the steps in one easy-to-follow version:

PNF 拉伸法有很多变种，有些非常复 杂。以下步骤是一种简单易行的版本： 1. 静态拉伸肌肉大约 8 秒钟 2. 收缩该肌肉 8 秒钟（如果是力量训练 中的拉伸则跳过该步骤，改为静态拉 伸 15 秒） 3. 再次拉伸该肌肉 8 秒钟 4. 继续交替收缩和拉伸动作，总共做 4 －8 次静态拉伸，最后总是以静态拉 伸结束。

1. Static-stretch the muscle of about eight seconds.

2. Contract the same muscle for about eight seconds. (Leave out the contraction step when stretching between sets of strength training.

Instead, hold static stretches for about fifteen seconds).

3. Static-stretch the muscle again for

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about eight seconds.

4. Continue alternating contractions with stretches until you have done four to eight static stretches. Always finish with a static stretch.

You should find that the static stretches become deeper with each repeat as the muscles seem to loosen up.

你会发现每次重复后的静态拉伸都比前一次 要更深一些，肌肉好象也更松一些。

Using this PNF method, a stretch would take one to two minutes. The time is well worth it for the benefit received.

使用 PNF 法的拉伸活动需要 1－2 分 钟，但相比于它的好处，这些时间值得花。

Active-Isolated

积极隔离法

A relatively new arrival on the fitness scene, active-isolated stretching involves brief, assisted stretches that are repeated several times. Here is a typical routine:

作为一种相当新的健身场景，积极隔离拉伸 法有简短，使用辅助工具，重复多次等特 点。以下为典型步骤：

1. Contract the opposing muscle group as you move into a stretching position.

2. Use your hands, a rope, or a towel to enhance the stretch.

3. Stretch to the point of light tension.

4. Hold for two seconds and then release.

5. Return to the starting position and relax for two seconds.

6. Do one or two sets of eight to twelve repetitions of each two-second stretch.

1.

2.

3.

4.

5.

6.

收缩反向肌肉群以达到拉伸姿势。 用手，绳子，或毛巾来提高拉伸。 拉伸到轻度紧张状态。 保持 2 秒拉伸后放开。 回到开始动作，放松 2 秒钟。 重复以上动作，每次拉伸 2 秒，一组 重复 8－12 次，做 1－2 组。

Cycling Stretches

骑车拉伸

The following are a few of the many possible stretches for cyclists. You may find that some are more important for you than others. These are the ones to focus on every day and every time you ride. You should also blend some of these with your strength training in the gym.

Those combinations are indicated here and also with the strength exercise drawings in the last chapter. I recommend following this stretching order at the end of a workout. You can do most of these stretches while holding your bike for balance.

下面介绍一些骑手们很可能使用的拉伸动 作。你会发现它们对你来说更加重要。因为 你每次骑车时都会关注这些动作，你也应该 把它们结合进健身房里的力量训练过程中。 下文中有如何结合的介绍，前一章有力量训 练示意图。我建议每次训练或比赛完后都按 照图示的顺序做一遍拉伸活动。你可以靠自 行车保持平衡来完成大部分拉伸活动。

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Stork Stand

鹤立式

(Quadriceps) 1. While balancing against your bike or a wall, grasp your right foot behind your back with your left hand.

2. Static-stretch by gently pulling your hand up and away from your butt.

3. Keep your head up and stand erect – do not bend over at the waist.

4. Contract by pushing against your hand with your foot, more gently at first.

5. Repeat with other leg.

（股四头肌） 1. 靠着车子或墙平滑身体，用左手从背 后抓住你的右脚。 2. 轻轻地把手向上拉离臀部，静态拉 伸。 3. 保持手拉的位置，站直 ―― 不要弯 腰。 4. 要收缩肌肉，就用脚把手推开，开始 时轻一些。 5. 另一条腿重复以上动作。

Figure 13.1 Stork stand

图 13.1 鹤立式

Use this stretch in the weight room during the hip extension and seated knee extension exercises.

举重房里，在臀部伸展和坐式直膝练习中使 用这种拉伸。

三角式

Triangle

(Hamstrings) （腿窝肌肉） 1. Bend over at the waist while leaning on 1. 靠着自行车或墙向下弯腰。 your bike or a wall.

2. 把腿向前伸直，前脚离车 18 英寸。 2. Place the leg to be stretched forward 3. 另一脚在正后方。后脚离的越远，拉 with the foot about 18 inches from the 伸的强度也越大。 bike.

4. 把身体重心移向前脚，把上身向下 3. The other leg is directly behind the 压。你应该感到前腿腿窝处被拉伸。 first. The farther back your place this

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The Cyclist’s Training Bible (3rd edition) Chapter 13 STRETCHING

自行车训练圣经（第三版） 第 13 章 拉伸活动 5. 要收缩肌肉，就把前腿收回来。 6. 另一条腿重复以上动作。

leg, the greater the stretch.

4. With your weight on the front foot, sag your upper body toward the floor. You should feel the stretch in the hamstring of your forward leg.

5. Contract the forward leg by trying to pull it backward against the floor.

There will be no movement.

6. Repeat with other leg.

Figure 13.2 Triangle

图 13.2 三角式

Use this stretch in the weight room during the hip extension and leg curl exercises.

举重房里，在臀部拉伸和屈腿练习中使用这 种拉伸。 俯背式

Pull-down

(Latissimus Dorsi, Trapezius, Pectoralis, and （背阔肌，斜方肌，胸大肌，肱三头肌） Triceps)

Figure 13.3 Pull-down

图 13.3 俯背式

1. 抓着自行车或栏杆以保持平衡，把身 体重心移向手臂。 2. 让头处在伸直的手臂之间尽量下垂从

1. Hold onto your bike or a railing for balance, with your weight resting on your arms.

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The Cyclist’s Training Bible (3rd edition) Chapter 13 STRETCHING

自行车训练圣经（第三版） 第 13 章 拉伸活动 而拉伸背阔肌。 3. 要收缩肌肉，就把手放低。

2. Allow your head to sag deeply between outstretched arms to create a stretch in your lats.

3. To contract, pull down with your arms.

In the weight room do this stretch with seated lat pulls to chest, chest press, and seated rows.

举重房里，在坐式下拉，胸部平推和坐式划 船练习中使用这种拉伸。 下蹲式

Squat (Low Back, Calves, Quadriceps, Gluteus) 1. Using your bike for balance, squat down keeping your heels on the floor.

(This is easier with cycling shoes off) 2. Allow your butt to sag close to your heels as your rock forward. Hold this position for about thirty seconds.

(There is no contraction for this stretch)

（下背部，小腿，股四头肌，臀大肌） 1. 使用自行车平衡身体，下蹲并保持脚 踵不离地。 2. 让臀部尽量下落贴近脚踵。保持这个 姿势 30 秒（这个姿势没有收缩动 作）。

Figure 13.4 Squat

图 13.4 下蹲式

Do this stretch during back extension strength exercises in the weight room.

举重房里，在背部伸展练习中使用这种拉 伸。 推墙式

Wall Lean (Calves) 1. Lean against a wall with the leg to be stretched straight behind you and the other forward holding most of your weight.

（小腿） 1. 后退伸直，前腿承受重心，斜靠墙。 2. 后脚踵保持不离地，脚趾向前。 3. 你的臀部越靠前，小腿的拉伸强度越

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The Cyclist’s Training Bible (3rd edition) Chapter 13 STRETCHING

自行车训练圣经（第三版） 第 13 章 拉伸活动 大。 4. 要收缩小腿，就推墙好象要用脚把它 推开。 5. 换另一条腿重复以上动作。

2. Keep the heel of the rear foot on the floor with the toe pointed forward.

3. The farther forward your hips move the greater the stretch in your calf.

4. To contract the calf, push against the wall as if trying to push it away using your leg.

5. Repeat with other leg.

Figure 13.5 Wall lean

图 13.5 推墙式

Use this stretch in the weight room during the heel raise exercise.

举重房里，提踵练习中使用这种拉伸。

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The Cyclist’s Training Bible (3rd edition) Chapter 14 Unique Needs

自行车训练圣经（第三版） 第 14 章 独特需要

Chapter 14 NEEDS

第 14 章

UNIQUE

独特需要

I’m a 42-year-old in a 20-year-old’s body.

– KENT BOSTICK, Olympian at age 42 and again at age 46

我是 42 岁的年龄，20 岁的体格！ ―― KENT BOSTICK 曾在 42 岁和 46 岁时两次参加奥运会

Wouldn't it be easy if there was a “training formula”? Sometimes I wish there was. Every day I get questions from athletes asking how they should do this or that in their training.

They typically tell me their ages, how long they have been in the sport, and their categories.

Then they present a training problem to me along with a question of how they should deal with it. I guess most athletes believe there is a body of information out there someplace that allows me to simply answer these questions much as a skilled auto mechanic might do when asked about a 1993 Chevy Caprice that burns oil. It isn't that easy.

如果有一个“训练公式”的话该多好啊！有 时候我真希望这样。每天我都收到很多运动 员的问题，询问他们能否在训练中做这个或 者做那个。一般他们都是告诉我他们的年 龄，从事运动的年头，他们的能力级别。然 后向我描述他们在训练中的问题以及问我该 怎么解决它。我猜想大部分运动员都以为我 能凭借这些信息轻易地回答他们的问题，我 就象一台熟练的机器，而他们的问题则就象 “为什么 1993 款的雪佛兰 Caprice 车这么费 油”之类的。其实事情没这么简单。

On the other hand, I think it's good that we don't have such a one-size-fits-all training formula. That would take all of the fun out of the individualized experience of training. As I've said throughout this book: Training is as much an art as a science. A unique blending of personal experiences with research produces an “art form” called performance. While science can postulate and predict a lot of what to expect when certain elements of human physiology and exercise are combined, it is not even close to being able to state with certainty the outcomes of a given training program for a given individual. In the final analysis, we are each unique and must experiment to find what works best. That makes it fun.

另一方面，我觉得没有这样一个放之四 海而皆准的训练公式也是件好事。这样每个 人都能从他们的训练经历中得到乐趣。就象 我在本书中一直说的：训练更象是一门艺 术，而不是科学。这种独特的个人探索的综 合体验所造就的“艺术形态”就是运动能 力。虽然科学能够在某些人体生理因素和训 练因素的综合假设下预测很多事情，但是科 学还远远没有达到能确定地告诉某个人执行 某项训练计划的效果会如何这样的高度。归 根到底，我们每个人都是独特的，必须自己 尝试去发现什么最适合自己，这样也增加了 很多乐趣。

Much of what is presented in this chapter is based on my experiences as a coach and not just on scientific research. I have coached male and female athletes, both young and old and with widely varying experience levels, since 1971. With each of those athletes I’ve had to make some adjustments in training – no two followed exactly the same program. Some of the adjustments were small, while others were

本章所述的大部分内容都是根据我做为 教练的经验积累，而不是根据科学研究。从 1971 年至今，我曾经训练过各式各样的运 动员，男女老少都有，经验级别也相差甚 远。对每个运动员的训练我都必须要做一些 调整――没有任何两个人的训练计划是相同 的。有些调整很小，而有些则很大。本章总 结了其中最重要的调整和变化，在前面几章

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significant. This chapter summarizes the most important changes to what you have read in the previous chapters when it comes to the training of women, masters, and juniors.

中涉及到女性，老将和青少年的训练时，已 经对这些内容有所描述。

Women

女性

Throughout most of the twentieth century there were few sports that women were officially allowed to compete in on a scale even approaching that of men. They were “protected”. The most popular – and “ladylike” – sports throughout most of this period were tennis, golf, gymnastics, and figure skating. At about mid-century, women began challenging the restrictions placed on them, especially when it came to endurance sports. As a result, women made considerable progress toward full acceptance in endurance sports in the latter years of the previous century.

在整个 20 世纪，正式允许女性参加的运动 项目其竞争的剧烈程度都无法和男人相比。 女性是“受保护的”，这一时期最流行―― 也是最“文雅的”――运动是网球，高尔 夫，体操和花样滑冰。到了 20 世纪中叶， 女性开始抗争摆脱这种强加在她们身上的限 制，特别是在耐力型运动项目上。结果到了 上世纪末取得了重大的进展，如今女性参加 耐力型运动项目已被社会全面接受了。

The change was quite evident in the sport of track and field. In the 1928 Olympic Games in Amsterdam, for example, the longest race in which women were allowed to compete was the 800-meter run. In that Olympiad, three female runners broke the world record for the distance, but finished in “such a distressed condition” that officials were horrified and dropped the event from future competition.

“Women just weren't meant to run that far,” was the position of many male officials and even scientists. It wasn't until the 1964 Tokyo Games that the women's 800-meter run was resurrected in the Olympics.

在田径项目上这种变化非常明显。例 如，在 1928 年的阿姆斯特丹奥运会上，允 许女子参加的最长距离的比赛是 800 米跑。 在那届奥运会中，三名女运动员打破了这个 项目的世界记录，但是结果却是“如此地沮 丧”：组委会官员们被这个成绩吓坏了，于 是决定在以后的竞赛中取消这个项目。“女 人不会愿意跑这么远的”是很多男性官员甚 至科学家的观点。直到 1964 年的东京奥运 会上，女子 800 米跑才重新被恢复为竞赛项 目。

Cycling has had its ups and downs when it comes to equality of the sexes but has generally reflected the same attitudes. In the 1890s, the “Golden Age” of cycling, at a time when society often closeted and sheltered the “weaker sex”, women were nonetheless accepted into mass-start races alongside men. It wasn't until many years later that this attitude of near-equality changed and women were discouraged from racing bikes. Then, in the last few decades of the twentieth century, attitudes began to shift again.

自行车运动在取得两性平等方面经历了 类似的起起伏伏和社会舆论的压力。在 19 世纪 90 年代，那是自行车运动的“黄金时 代”，也是“软弱的性别”被禁闭和受保护 的时代，女性当然不可能被允许与男人一起 站在比赛的集体出发线上。一直到很多年以 后人们才改变这种近似平等的观点以及不鼓 励女性参加自行车赛的态度。而到了二十世 纪的最后几年，人们的观点又有了变化。

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Unique Considerations

独特的需要

A couple of years ago, a particularly thorough female professional cyclist was interviewing me as a potential coach. One of the questions she asked was a good one: Is there any difference between the way men and women should train? My answer was simple: No. Perhaps it was too simple. There are some things women could do differently than men to improve their performance.

若干年前，某个完全职业化的女自行车运动 员在给自己寻找教练的时候面试了我。她问 了我一个很好的问题：女人和男人在训练方 面有什么不同吗？我的回答很简单：没有不 同。也许这个回答太简单了，实际上女性确 实有某些不同于男人的用以提高运动能力的 训练方法。

There is no getting around the obvious male-female differences. Hip width, short torsos relative to leg length, and a low center of gravity all certainly affect the equipment a woman uses. There are other differences.

Numerous studies have demonstrated that elite women athletes have aerobic capacities somewhat below that of elite men. The highest VO2max ever recorded for a man was 94 ml/kg/min while the highest woman's aerobic power measured was 77 ml/kg/min – both Nordic skiers. Absolute muscular power outputs of women are also well below those of men. In comparison with male athletes, women riders carry a higher percentage of body weight as fat and can generate less absolute force due to their smaller muscle mass. These differences result in about a 10-percent variance in the results of world-class competitions involving males and females, in events ranging from weight lifting to sprinting to endurance sports like bike racing.

关于男女之间身体上的明显不同没什么 好说的。臀部宽度，相比于腿长较短的躯 干，身体重心较低，所有这些都肯定会影响 女性使用的装备。还有其他方面的不同。许 多研究都表明，精英级的女运动员的有氧能 力比同级别的男运动员低一些。男性最高的 VO2max 的记录是 94/毫升/千克/分钟，而女 性的最高记录是 77/毫升/千克/分钟――二者 都来自越野滑雪运动员。女性的肌肉输出功 率的绝对值也比男性低很多。与男车手相 比，女车手的身体脂肪率更高一些，肌肉块 较小所以产生的绝对功率也较少。在世界级 比赛中，从举重到短跑，到自行车赛这样的 耐力型比赛项目，男性与女性的这种差别大 约在 10％左右的范围内变化。

In the real world of racing, there are actually more similarities between male and female athletes at comparable levels of sport than there are differences. Women are capable of training at the same volume levels as men, and they respond to training in essentially the same ways. Except for absolute magnitude of workload, there is not much difference in the way the two sexes should train. But there are a few opportunities for individual women to improve relative to their competition that men seldom, if ever, have. Here are five that may give you an edge.

在真实世界的比赛中，相似级别的男女 运动员之间的共同点实际上比不同点要多。 女性可以完成与男性一样的训练量，她们对 训练的反应从本质上说与男性一样。除了训 练负荷的绝对量级的不同以外，两性之间的 训练方法没有什么大的差别。但是，女性却 有一些男性很少甚至没有机会尝试的改善她 们比赛能力的机会。以下内容给你 5 个这方 面的提示。

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Quantity versus Quality

量 vs. 质

Even though women are fully capable of training at the same volume as men, do they need to? Women's races typically evolve in a way unlike men's. First of all, women's road races aren't as long – sometimes no more than half the men's distance. I have no hard evidence to back this up, but it seems that women's races are, therefore, more likely to end in a pack sprint. But then a rider, or better, a couple of riders, who are strong enough to break from the women's field early in the race, are more likely to stay off the front and finish ahead of the field than in a men's race.

即使女性完全能够完成与男性同样的训练 量，她们有必要这么做吗？女子比赛与男子 比赛的方式是不同的。首先，女子比赛没有 那么长――有时只有男子比赛一半的长度。 我没有什么有力的证据支持这种安排，但看 起来女子比赛却因此更容易以一种集团冲刺 的形式收场。这样的话如果某个车手，或者 一组车手足够强壮能够在比赛初期突出大部 队的话，她们就更有可能保持领先并一直到 终点，而在男子比赛中这种情况却不太容易 发生。

What all of this means is that women road racers should concentrate more on the quality of their training than on their mileage. Not that building an aerobic base with long, steady rides is unimportant – it certainly is. A woman, however, must place more emphasis on developing her muscular endurance, power, and anaerobic endurance for the unique demands of her shorter and relatively faster race. Somewhat shifting the emphasis of training from volume to these abilities is likely to produce better results in women's road races.

所有这些都说明女子公路车手应该更加 重视训练的质量而不是里程数。这并不是说 通过长而稳定的骑行来建立有氧基础是不重 要的――它当然重要，但是女车手必须把重 点放在发展她的肌肉耐力，力度和无氧耐力 上，以满足她那相对较短速度较快的比赛的 独特需要。把训练重点在某种程度上从训练 量转移到这些能力的培养上，更有可能在女 子公路赛中取得较佳的成绩。

Strength

力量

The average woman's total body strength is about a third less than the average man's, but that difference isn't distributed equally. Women are relatively stronger in their legs and weaker in the abdominal region and arms. While women do not race against men, this comparison makes it apparent where a woman's greatest opportunity for improvement lies. By increasing the strength of her arms and abdominal region, a woman can improve her climbing and sprinting relative to her competition. Powerful riding out of the saddle requires strength to stabilize the upper body against the torque applied by the legs.

Spaghetti arms and an accordion abdominal muscle dissipate the force produced by the legs.

女子平均的身体力量比男子少了三分之一， 但这种不同不是平均分布的。女子的腿部力 量相对较强，而腹部和手臂力量较弱。但是 因为女子不是和男子同场竞技，所以这种比 较结果也暗示了一种能够改善女子能力的巨 大机会。通过增进她手臂和腹部的力量，一 个女骑手就能比她的竞争对手改善更多的爬 坡和冲刺能力。站立式的有力摇车需要力量 来稳定上半身对抗躯干施加给腿部的力量。 象面条一样的手臂以及象手风琴一样的腹肌 会把腿部产生的力量化为乌有。

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Upper-body strength work to improve this relative weakness involves pushing and pulling exercises that use all the arm joints plus the back and the abdominals. Abdominal strength also needs emphasizing due to the size and shape of the female pelvis. Whenever possible, work the arms in conjunction with the abdominal and back muscles, rather than in isolation. The seated-row exercise described in Chapter 12 is a good example of a multi-joint exercise that benefits cycling. This station builds the arms and back in a way similar to climbing on a bike. The chest press will also provide muscular balance.

上半身的力量练习，包括那些使用所有 手臂关节以及后背和腹部肌肉的拉力和推力 练习，能够改善这种相对薄弱的环节。由于 妇女骨盆的形状和大小的关系，腹部力量也 需要做为重点。只要有可能，就要做手臂和 腹部背部肌肉相结合的练习，而不要做隔离 式的练习。第 12 章介绍的坐姿划船练习就 是一个很好的结合了多个关节并有利于骑车 的范例。这个姿势以模拟骑车爬山时的动作 来培养手臂和背部的肌肉。卧推动作有助于 保持肌肉力量平衡。

I generally recommend that women riders continue to lift weights year-round, even in the summer racing months. Otherwise, strength may soon be lost after a winter of focused weight room work.

一般来说，我建议女车手们全年坚持举 重练习，即使在夏天的比赛时期。否则的 话，经过一个冬天在健身房强化训练出的力 量会很快地丧失。

Psychology

心理状态

Society expects less of women in sports and offers less – less media coverage, less prize money, less crowd support, and less time to train due to greater family responsibilities. That women make it in sport is a testament to their perseverance and dedication.

在体育方面，大众对女性寄往甚少，当然支 持也甚少――较少的媒体鼓励，较少的奖 金，较少的拥趸支持，以及被更多的家庭责 任拖累的较少的训练时间。女性要靠她们坚 定不移的信念和奉献精神才能在体育方面做 出成绩。

Despite the socio-cultural obstacles, I have found that women have a somewhat healthier view of winning and losing than do men. Since women typically strive to attain personal standards and are less preoccupied with defeating other riders, they are less devastated by losing and recover faster emotionally. Men take losing, when they feel they should have won, as a mark against their “manhood”.

除了社会文化方面的障碍，我发现女性 对于胜负的看法比男性更健康一些。因为女 性常常要为达到个人的目标而奋斗，很少会 满脑子想着要战胜其他对手，所以她们很少 会被失败击倒并能很快恢复情绪。男人则很 难面对失败，特别是在他们感觉应该取胜的 时候，这也是判断他们是否“成熟“的标志 之一。

Women, however, carry even heavier and deeper psychological baggage than men in another area. Women are more likely to associate poor performance with lack of ability.

After all, society taught most women that sport was for boys, and girls were not particularly good at it. When men have a bad race, they tend to view the problem as a lack of effort -ability is not the issue.

但是，女性在另一些方面比男人承受了 更多的心理负担。人们更容易把女人和能力 差联系起来。毕竟社会对大多数女性的教育 是：体育是给男孩子玩的，女孩对此并不很 擅长。如果男人在比赛中表现很糟，他们总 倾向于认为问题在于自己努力不够――而不 会怀疑自己的能力有问题。

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Confidence is as important for success in sport as physical ability. No matter how talented you are, if you don't believe you can, you won't. A good example of this is a female cyclist I once coached. She frequently had reasons why she couldn't achieve her high goals and generally thought of herself as inferior to the other women she raced with. She often commented on her limitations and failures. A lack of confidence was her greatest limiter.

自信对于成功有着与生理能力同样的重 要性。不管你的天赋如何，如果你不相信你 能，你就是不能。一个很好的例子就是我曾 经训练过的一个女骑手。她常常为不能达到 更高目标找出各种理由，通常她总是认为自 己比不上与她同场竞技的其他女运动员。她 经常提起她的限制因素和失败，其实不够自 信才是她最大的限制因素。

I suggested that every night after turning the lights off and before falling asleep, she should use those few minutes in bed to review and relive the major success of her day, no matter how small it seemed. It could simply be that she finished a tough workout feeling strong, or that she climbed one hill particularly well, or that one interval felt especially good.

She would recapture that experience in her mind and go to sleep feeling good about her ability.

我建议她每天晚上关灯上床之后和入睡 之前，用几分钟的时间在床上回忆一下她曾 经的成功经历，不管这个成功看上去多么的 小。比如完成了一次艰苦的训练后感觉很 棒，或者某次爬山过程特别地出色，或者在 某次间歇训练中感觉特别地好。她应该让这 些经历重新进入她的信念，并在对自己的能 力感觉很棒的好心情里入睡。

I also told her to act as if she was the best rider in the peloton. Look at the best riders in your group. How do they sit on their bikes, talk with others, and generally behave? Mimic their behaviors by sitting proudly and confidently on the bike, by looking others in the eye when talking with them, and by acting as if you are the best woman in the field. It's amazing how the mind reacts when the body says, "I'm confident."

我还教她要象大集团中的最好骑手那样 行事。观察与你同组的最好的骑手，她们在 车上怎么坐，怎么和别人交谈，言谈举止又 是如何呢？模仿她们的行为，自豪又自信地 坐在车上，和人交谈时盯着她们的眼睛，举 止行事好象你是这个领域里最优秀的女人。 当身体说“我很自信”时，对意念能产生惊 人的反作用。

I knew that she had a voice in her head that was frequently telling her she was not any good. We all hear this voice from time to time.

I told her that when she heard the voice starting to put her down to regain control of her mind by immediately mentally reliving her latest, greatest success. Never let the voice take control of the mind.

我知道她脑子里一直有个声音不断地对 她说她一点都不出色。我们都时不时地听到 过这个声音。我告诉她每当她听到这个声音 时，都要马上释放她最近最大的那次成功的 回忆，以此来压制这种声音并重新控制自己 的意念。不要让这个声音控制你的大脑。

That year she had her best season ever, winning a national championship and finishing fifth at the world championship. It's hard to know exactly what the impetus for her obviously improved confidence was, but I believe part of it came from simply looking for

结果那一年是她经历过的最好的一个赛 季，获得全国锦标赛冠军以及世界锦标赛的 第 5 名。我很难明确知道到底是哪些因素造 成了她的自信心的显著进步，但是我相信部 分是来自于回忆她日常骑行中的成功经历， 以及象顶级车手那样行事并控制自己的头

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success in her daily rides, acting as if she were the top rider and taking control of her mind.

脑。

Diet

饮食

Due to a greater propensity to store body fat, women athletes tend to restrict their caloric intake, especially from foods high in fat and protein. And yet high protein intake has been shown as more necessary for endurance athletes than for the population at large. A lowprotein diet can easily cause a decline in aerobic capacity, while producing fatigue and anemia in women cyclists.

由于女性的身体更容易储存脂肪，女运动员 也倾向于节制热量的摄入，特别是高脂肪和 高蛋白的食物。不过研究显示与一般大众的 情况不同，高蛋白质的摄入对耐力运动员是 非常必要的。低蛋白质的饮食很容易导致有 氧能力的下降，并造成女车手的疲劳和贫血 现象。

Many women cyclists consume fewer than 2,000 calories a day but often require more than 3,000. With an average of 5 milligrams of iron per 1,000 calories in the typical American diet, a female athlete may only be getting 10 milligrams daily, but she needs 15 milligrams.

Vegetarian diets, favored by many women, are even lower in iron and provide a less absorbable type of iron. Exercise and menstruation further decrease iron levels. Over the course of several weeks, borderline iron deficiency or even anemia can creep up on a female athlete. Owen Anderson, Ph.D., the publisher of Running Research News, estimates that 30 percent of women athletes have an iron deficiency – One study even linked low iron with an increase in running injuries in high school girls.

很多女性车手每天需要超过 3000 大卡 的热量，但摄入量却不到 2000 大卡。典型 的美国人的餐桌上，每 1000 大卡热量只含 有平均 5 毫克的铁，也就是说一个女运动员 每天只摄入大约 10 毫克的铁，但其需求量 却是 15 毫克。素食，很多女性的最爱，其 铁含量更少并且吸收率更低。运动和月经周 期更进一步降低了铁质的水平。照这样持续 几个星期后，女运动员就会慢慢达到铁质缺 乏症甚至贫血症的边缘。Owen Anderson 博 士，《跑步研究新闻》的出版者，估计 30 ％的女运动员有铁质缺乏症――另外还有一 项研究甚至把铁质过低与高中女生日益增加 的跑步损伤联系起来。

Eating more calories or including red meat are ways to solve these dilemmas, although not popular ones for many women. There are other ways to improve iron intake and absorption including eating high-iron-content foods with orange juice or vitamin C, eating certain foods such as spinach, and cooking in iron skillets with acidic tomato sauces. It may also be a good idea to talk with a health-care provider about supplementing with iron. Don't supplement iron without medical guidance. It is also wise to avoid food products that hinder iron absorption such as tea, wheat bran, antacids, and calcium phosphate supplements.

Women, indeed all riders, should have their

解决这一困境的办法是吃进更多的热量 或者吃更多的红肉，虽然对很多女性来说这 些方式都不受欢迎。解决铁质摄入和吸收问 题的另一个解决方法是和橙汁或维生素 C 一 起吃进铁质含量较高食物，比如吃菠菜这一 类的食物，用铁锅加酸番茄沙司烹调。和保 健医生谈谈铁质补充问题也是个好主意。不 要在没有医生指导的情况下服用补铁剂。另 外你最好能不吃那些会阻碍铁质吸收的食 物，比如茶，麦麸，抗酸剂，磷酸钙补剂。 女性车手，实际上是所有车手，都应该在冬 季做一次血液检查，从而建立其铁质水平的 基准线。

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blood tested in the winter to establish an ironlevel baseline.

Also frequently restricted in the female diet are foods high in fat. Dietary fat is necessary for peak performance. A body deprived of essential fats is in danger of being rundown and susceptible to illness, due to a weakened immune system. If sick, injured, or tired, you can't perform at your best, Include fat in your diet every day from good sources such as nuts, nut spreads, avocados, and canola and olive oil. Continue to avoid saturated fat and trans fatty acids, which are found in foods with hydrogenated fat, such as snack foods and prepackaged meals. Chapter 16 provides more details on the athlete's diet.

另外女性常常限制食用高脂肪的食物。 而食物脂肪对保持高峰期的运动能力是必要 的。缺少必要脂肪的身体由于免疫系统的减 弱很容易生病或者导致衰竭。如果你生病， 受伤或者疲惫了，你就不能发挥你的最好水 平。在你的每日饮食中增加那些好的脂肪类 食物，比如坚果，涂面包的坚果酱，鳄梨， 菜籽油和橄榄油。不要吃饱和脂肪和反式脂 肪――大量存在于氢合脂肪类食物中，比如 快餐和预包装肉类食品。在第 16 章有运动 员饮食的更详细的介绍。

Contraceptives and Performance

避孕药和运动能力

A study at the University of Illinois showed that women who are on the pill may have an advantage in endurance sports such as cycling.

During long endurance runs at a low intensity, women taking oral contraceptives showed an increase in growth hormone. They used significantly find carbohydrates and more fat for fuel than those women not taking the pill.

This suggests that using oral contraceptives may improve a woman's capacity for burning fat, may allow her to get into shape faster, and may extend her endurance range in races. I am not aware of any other studies that have tested this finding, so the results should be taken with some reservation.

伊利诺斯大学的一项研究显示，那些吃口服 避孕药的女性在耐力项目，比如骑车运动上 更有优势。在低强度的长距离跑步项目中， 吃口服避孕药的女性能分泌更多的生长激 素。相比于那些不吃避孕药的女性，她们在 运动时消耗更多的脂肪以及更少的碳水化合 物。这说明使用口服避孕药能够改善女性燃 烧脂肪的能力，帮助她们更快地改善体型， 或者增强她们在长距离比赛中的耐力。我不 知道是否有其他研究证实这一发现，所以对 这样的研究结果应该持一定的保留态度。

If you are not currently using an oral contraceptive, talk with your health-care provider before starting. Don't take the pill only for race-performance reasons.

如果你现在不吃口服避孕药，那么先和 你的保健医生谈谈再决定是否吃。另外不要 只为了比赛能力的原因吃这种药丸。

Masters

老将 自从 20 世纪 30 年代起，科学家开始研 究年龄老化和生理功能之间的联系。这项研 究得出一个确定无疑的结论：年老不可避免 地意味着某种程度的身体功能衰退。研究显

Since the 1930s, scientists have studied the link between aging and physiological functions. One inescapable conclusion has come from this research: Getting older inevitably means some degree of reduced

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function. Aerobic capacity (VO2max) decline is a good example of what the studies show.

示的最大摄氧量（VO2max）的减退就是最 好的例子。

You may recall from Chapter 4 that aerobic capacity is a measure of how much oxygen the body uses to produce energy at a maximal workload. The higher one’s aerobic capacity, the greater his or her potential for performance will be in an event like bike racing. Studies show that starting at about age 20, aerobic capacity begins to drop in the general population, in part because maximum heart rate decreases. A lowered maximum heart rate means less oxygen delivery to the muscles, and therefore a lowered aerobic capacity. The usual rate of decline measured in such research is in the range of six to ten beats per decade.

你也许还记得在第 4 章中说过，最大摄 氧量反映了身体在最大运动负荷时为产生能 量所消耗的氧气的度量。一个人的最大摄氧 量越高，他在比赛中运动潜力就越大（比如 自行车赛）。研究显示从 20 岁开始，普通 人群的最大摄氧量就开始下降，部分原因是 最大心率开始下降。较低的最大心率意味着 传输给肌肉的氧气较少，从而导致较低的最 大摄氧量。这项研究显示一般每 10 年最大 心率下降 6－10 下。

Similar results have come from aging studies on the pulmonary, nervous, muscular, thermal regulatory, immune, and anaerobic systems: Sometimes in the third and fourth decades of life (age 20 to 39), functional decreases begin, with losses of up to 10 percent per decade. Compounding the problem is what appears to be a normal increase in body fat after the early twenties, obviously made worse by a sedentary lifestyle. Again, this is for the general population – not those who race bikes or are highly active.

类似的结论也出现在关于肺部，神经， 肌肉，热量调节，免疫，无氧系统的老化研 究中：在 20－39 岁之间的某个时刻，身体 功能的衰退开始了，衰退的速度达到每 10 年下降 10％。另外，从 20 多岁起身体开始 积累脂肪，这本来很正常，但久坐的生活习 惯会使它变成了一个问题，并使衰退情况雪 上加霜。再次强调，这只针对普通人 群 ―― 而不是针对那些经常骑车训练或经 常运动的人。

Flexibility is also lost with age. This is in part due to a drop in the amount of body fluids the body can store in later life. An aging immune system doesn’t work as well as it once did, either – a good reason to take antioxidants.

Then there’s heat. Getting older means not sweating as much in hot, dry conditions, yet our urinary systems are more effective at flushing water, thus decreasing blood volume.

To make matters worse, the thirst mechanism isn’t as sensitive as it once was. All of this means a greater likelihood of overheating and dehydrating.

身体的柔韧性也随年龄的增加而退化。 部分原因是因为年龄越大身体能够储存的水 分就越少。免疫系统也不象年轻时那么灵光 了 ―― 所以需要吃抗氧化剂。 还有在干燥 炎热环境下的抗热能力，年纪越大意味着出 汗越少，排尿系统更多地排出水分，使得血 液总量减少。更糟的是，口渴机制也不象原 先那么敏感了。所有这些都意味着更大的过 热和脱水的可能性。

The Aging Myth

衰老神话 对科学研究来说，抱一点怀疑论调总是有好

A little skepticism is a healthy thing when it comes to research. Most studies of aging are

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based on “cross-sectional” analysis. This means, for example, that a group of 30-yearolds and a similar group of 40-year-olds are tested for some parameter of fitness, and the difference is assumed as the normal loss.

处的。许多对年龄老化的研究是基于“横 向”分析建立的。也就是说，对一组 30 岁 的人和一组 40 岁的人测试同样的身体素质 指标，二者的区别就被认为是正常的衰退。

The alternative is “longitudinal” research, which involves following a group of subjects for several years, testing regularly to see how they change. This method has many benefits.

Time is an obvious downside, however, so there are few longitudinal studies of athletes.

而另一种研究方法是“纵向”分析，包 括对一组研究对象做多年的跟踪，定期测试 以发现他们的变化。这种方法有很多好处。 但时间显然是一个不利因素。所以目前很少 有做运动员的纵向研究。

Research of aging also raises the question of who the subjects are. Many studies characterize the subjects as “trained endurance athletes.” This vague description is usually based on measures of training volume, such as years of activity, or hours of training in a week.

Definitions vary. One study’s trained endurance athlete may be another study’s novice. Seldom is the intensity of training used to categorize the groups studied, as it is hard to quantify. But since it appears that intensity is the key to maintaining race fitness, this is a crucial issue.

年龄老化研究要面对的另一个问题是研 究对象。许多研究定义其研究对象为“经训 练的耐力运动员”。这是个模糊的描述，其 定义基于训练总量的度量方式，比如运动年 头，或每周的训练小时数。因为定义的变 化，一项研究中的“经过训练”的耐力运动 员可能只是另一项研究中的“新手”。而训 练强度很少被用于测试人群的分类，因为很 难定量化。但是我们知道训练强度是保持比 赛能力的关键因素，所以这是目前研究中存 在的一个关键的问题。

The few longitudinal studies that have been done show that when the intensity of training is maintained, aerobic capacity and other selected measures of fitness decline as little as 2 percent per decade. This is roughly a third to a fifth of what is usually discovered in sedentary subjects, or even in those who maintain their health and continue exercising at low intensities.

少数已完成的纵向研究报告显示，在保 持训练强度的前提下，最大摄氧量和其他身 体素质指标的下降速度为每 10 年只有 2 ％，这大致相当于久坐人群的下降率的 1/3 到 1/5，或大致等同于持续低强度运动以保 持健康状况的人群的下降率。

The “normal” decline in performance of 6 to 10 percent per decade is probably more a result of self-imposed training and lifestyle limitations that it is of human physiology.

Aging may actually only account for a fourth of the losses, while disuse takes the bigger bite.

所谓“正常”的每 10 年 6%－10％的运 动能力的下降，也许更大程度上只是某种自 我强加的，在人体生理学方面有局限的训练 和生活方式的结果。在所有导致衰退的因素 中，年龄实际上只排在第四位，而不运动造 成的影响要大得多。

Beating the Curve

战胜下降曲线

While slowing down with age to some extent may be inevitable beyond some number of years, many riders have found that the rate of

虽然随着年龄增长不可避免地会在一定程度 上变慢，许多车手发现如果继续主动保持他 们年轻时的训练量和训练强度，这种下降的

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decline can be dramatically reduced by a willingness to train with the same high intensity and volume as they did when they were younger. In fact, some of the top masters riders are even doing more now than in previous decades. One scientific study has shown that it’s possible to maintain aerobic capacity, a good indicator of fitness, for ten years past your youth. Another has demonstrated that aerobic capacity drops of 2 percent or less can be accomplished well into an athlete’s fifties.

趋势可以大大地减缓。实际上，有些顶级的 老运动员们现在做的甚至比他们前一个 10 年做的还要多。有一项科学研究表明青春期 的最大摄氧量和好的身体素质指标有可能在 青春期之后继续保持 10 年。另一项研究表 明运动员完全可以达到最大摄氧量只下降 2 ％或更少的程度，一直到他 50 多岁的年 纪。

The bottom line is that intense training keeps the heart, nerves, muscles, lungs, and other systems all working to their genetic potential. If you never exercise at high intensity, you will lose fitness, and possibly health, more rapidly than is necessary. For those beyond the age of 40, the following training guidelines will help to keep fitness high and, for some, even improving.

底线是高强度训练可以使心脏，神经， 肌肉，肺和其他身体系统都能充分发挥其遗 传潜能。如果你从没做过高强度训练，那么 你也许会更快地失去强健的身体，甚至基本 的健康。对那些 40 岁以上的人来说，以下 的训练原则将会帮助他保持，甚至提高身体 素质。

Training Implications

训练提示

How willing and able are you to train as much as you did when younger – or even more? Here are some suggestions for improving your racing even as you get older.

你有多大的意愿，或能够多大程度上象你年 轻时那么训练 ―― 或做的更多一些？下面 这些建议能够改进你的比赛能力，即使你已 经老了。

•

Strength train year-round. While younger • and more naturally muscular athletes may stop strength training in the late winter, masters should continue throughout the year. The stronger you are, the more force you can apply to the pedal. Greater strength means lower perceived exertions at all levels of power output.

持续全年的力量训练。在冬季后期，年 轻人和肌肉天生发达的运动员也许会停 止力量训练，但老将们应该在整个年度 里持续力量练习。你越强壮，你的蹬踏 就越有力。力量越强也意味着在同样功 率输出时更低的自我感知发挥度。

•

Train a minimum of seven to ten hours a week on average throughout the year. That means an annual volume of at least 350 to 500 hours.

•

平均每周至少训练 7－10 小时，全年不 间断。这意味着全年的训练量至少 350 －500 小时。

•

Take a full twelve weeks in the Base period. Don’t cut it short. You must maximize your endurance, force, and speed skills before upping the intensity. Be sure to stay proficient at spinning at high

•

基础阶段至少保持完整的 12 周，不要再 缩短了。你必须在加大训练强度前最大 限度地增强你的耐力，力量和速度技 巧。一定要掌握保持高踏频的技巧。

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cadences.

•

Once you have established your base fitness, put less emphasis than younger riders do on endurance and more on power, anaerobic endurance, and muscular endurance. That means greater attention to jumps, sprints, intervals, and time trialing than to long workouts. Your longest ride should be only as long as your longest race time.

•

After you have established your base, • allow for more recovery time between workouts than you had in the past. Few masters can handle more than two or three high-quality workouts a week and get away with it for long. Many masters have found it is possible to race quite well on two breakthrough workouts a week. For example, in the Build period, at mid-week combine a muscular-endurance workout with anaerobic endurance or power, doing the faster portion first. Then recover for two or three days and complete a highintensity group ride or tune-up race on the weekend. Take a day off the bike every week. If you find recovery to be especially difficult, change the pattern of weekly training hours in Table 8.5, so that there are only two weeks between recovery weeks instead of three. Omit the first week in each case. You may find that with only two weeks of hard training, you need only five days or so of recovery before starting the next cycle. So consider training with a pattern of sixteen days of hard training, followed by five days of R&R. Or maybe you’ll find that a 15-6 pattern works best at certain times of the season. This will take some experimentation.

•

Train in the heat once or twice a week during the summer, including higherintensity workouts on hot days once you feel adapted. Be especially cautious with your levels of hydration. Drink a 16-ounce bottle of sports drink every hour during a ride whether you feel like it or not. Sip water throughout the day even if you don’t

•

•

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当你已经建立了基础的身体素质后，不 要象年轻骑手那样把重点放在耐力训练 上，而是要重点做力度训练，无氧耐力 训练，和肌肉耐力训练。这意味着更加 关注突破，冲刺，间歇训练和个人计 时，而不是长距离的训练。你训练的最 长距离应该就是你比赛的最长距离。

当你已经建立了基础能力后，应该适当 延长训练或比赛之间的恢复期。老将们 几乎不可能长期保持每周进行 2－3 次高 质量的训练而不导致训练过度。许多老 将发现一周进行两次突破性训练的方式 感觉很好。比如，在发展期，每周三或 周四进行肌肉耐力训练并结合无氧耐力 或力度训练，哪个项目骑得更快就先做 哪个。然后花 2－3 天恢复，接着在周末 完成一次高强度的大组训练或准备参加 比赛。每周要有一天不骑车。如果你觉 得恢复比较困难的话，就按照表 8.5 调 整每周的训练小时数，使得两个恢复周 之间只相隔两周，而不是三周。一般情 况下只需把第一周省略即可。你会发现 只有两周的艰苦训练，然后就是 5 天的 恢复期和下一个艰苦训练的循环。所以 训练模式就变成了 16 天的艰苦训练加上 5 天的休息恢复期（R&R），或者你会 发现在赛季的某些时候变成 15－6 模式 效果会更棒。当然你需要花时间做些试 验和摸索。

夏天时每周在炎热中训练一到两次，身 体适应以后每周要在炎热环境中进行一 次高强度的训练。要特别注意补充水 分。不管喜不喜欢，每一小时要喝完一 瓶 16 盎司（450 毫升）的运动饮料，即 使不觉得口渴也要不断嘬饮。

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feel thirsty.

•

Stretch after every workout and again later in the day. Try to become more flexible now than you’ve been in years. You can do it if you are dedicated.

•

每次训练和比赛后要做拉伸活动，并在 晚上再做一次。你要试着比以前更加柔 韧一些，只要你专注去做就可以做到。

•

In road races, stay in the front third from the start. Due to the wide range in abilities and experience levels at masters races, the groups tend to break up sooner than senior races do.

•

在公路赛中，从出发开始就要保持在前 三的位置。因为老将们的能力和经验差 别比较大，所以相比于专业级比赛，大 组集团会更快地分化。

饮食，衰老和肌肉

Diet, Aging, and Muscle

Popeye was right: Eating spinach can make you 大力水手是对的：吃菠菜能使你更强壮，肌 stronger and more muscular, especially if 肉更发达，特别是在你年过五旬之后。下面 you’re over age 50. Let me explain. 我会解释。 It’s apparent that as we grow older muscle mass is lost. Although this loss is slowed somewhat by weight lifting and vigorous aerobic exercise, it still happens. Even athletes in their sixties typically demonstrate considerably less muscle than they had in their forties.

我们知道随着年龄变老，肌肉块也跟着 消失了。虽然举重和剧烈的有氧运动某种程 度上能减缓消失的速度，但它毕竟还是要发 生。即使是对 60 多岁的老运动员，他们所 能展现的肌肉比起 40 多岁时也要少很多。

Now there is research that shows why.

Nitrogen, an essential component of muscle protein, is given up by the body at a faster rate than it can be taken in as we get older. This is due to a gradual change in kidney function that comes with aging, ultimately producing an acidic state in the blood. Essentially, we are peeing off our muscles as we pass the halfcentury mark in life.

现代研究作出了解释。氮，肌肉蛋白质 的主要成分，随着年龄老化其流失速度超过 了吸收的速度。这主要是因为肾脏功能随着 身体老化逐渐发生改变，最后造成了血液的 酸性状态，从而打破了氮平衡。换句话说， 在人生走过半个世纪之时，我们开始把身体 的肌肉“尿”出去了。

Also, with a net loss of nitrogen, new muscle cannot be formed. This same acidic state of the blood also explains why calcium is lost with aging resulting in osteoporosis for many, especially women, with advanced age.

另外，氮的净流失导致新肌肉不能形 成。血液的酸性状态也解释了老化引起的钙 流失。许多老年人，特别是妇女都有骨质疏 松症，这就是钙流失引起的。

The key to reducing, or even avoiding, this situation is to lower the blood’s acid level and increasing its alkalinity. There are studies demonstrating that taking a supplement called potassium bicarbonate daily for as few as eighteen days increases the blood’s alkaline

减少甚至避免这种情况的关键是降低血 液的酸性并增加碱性。有研究表明每日服用 碳酸氢钾，只需 18 天就可增加血液碱性使 氮吸收平衡。虽然这种制剂在化工实验品商 店都能买到，价格相对便宜，但碳酸氢钾是

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level by balancing nitrogen in the body. While it can be purchased relatively inexpensively in laboratory supply shops, potassium bicarbonate is not currently available as an over-the-counter supplement, and there are no long-term studies of its effects on health. There is some evidence that it contributes to irregular ECG readings.

处方药，而且目前没有关于它对人体长期副 作用的研究。有一些证据表明它是引起不规 则的心电图的原因之一。

But there is also a natural way of achieving this same result through diet by eating foods that naturally increase the blood’s alkalinity – fruits and vegetables. Fats and oils have a neutral effect on blood acid. In other words, they don’t make it either more acidic or more alkaline. All other foods, including grains, meats, nuts, beans, dairy, fish, and eggs, increase the blood’s acidity. If your diet is high in these latter foods but low in fruits and vegetables, you can expect to lose muscle mass and bone calcium as you age.

但是我们完全可以通过更自然的方式达 到同样的目的 ―― 多吃那些能自然增加血 液碱性的食物，也就是水果和蔬菜。脂肪和 油是中性的，换句话说，它们不会使血液变 酸性或变碱性。而所有的其他食物，包括谷 物，肉类，坚果，豆类，奶制品，鱼类和蛋 类，都是增加血液酸性的。如果你的饮食更 多的是后一种食物而较少吃水果和蔬菜的 话，到你老了的时候就会损伤更多的肌肉组 织和骨质中的钙。

A study by T. Remer and F. Manz ranks foods in terms of their effect on blood acidity and alkalinity. For example, the food that has the most acidic effect, therefore contributing to a loss of nitrogen and ultimately muscle, is parmesan cheese. The food Remer found to have the greatest alkaline effect thus reducing nitrogen and muscle lose is raisins. Among vegetables, spinach was the most alkaline food.

See what I mean? Popeye was right.

T.Remer 和 F.Manz 曾做过一项研究， 把所有的食物按它们对血液酸碱性的影响分 类。比如，引起血液酸性最大也就是引起最 多的氮流失和肌肉流失的食物，是意大利奶 酪。而 Remer 发现碱性最大也就是最大程度 减少氮流失和肌肉流失的食物，是葡萄干， 而菠菜是所有蔬菜中碱性最强的。明白我的 意思了吧？大力水手确实是对的。

Table 14.1 ranks common foods (per 100gram portions) and their effect on alkalinity and acidity taken from Remer’s study. The higher a food’s positive acidic ranking, the more likely it is to contribute to a loss of muscle mass and bone-mineral levels. The more negative the food’s alkaline ranking, the more beneficial is the effect is on these measures.

表 14.1 中的数据来自 Remer 的研究报 告，其中列举了一般食物和它们的酸碱度影 响值（每 100 克）。酸性度是正值，碱性度 是负值。正值越大，表示该食物对肌肉和骨 钙质的流失影响越大；负值越大，表示该食 物的碱性越强，对身体的好处也越大。

酸性食物（＋） 谷物 糙米 燕麦片 全麦面包 意大利面 玉米麦片 白米饭 黑面包

碱性食物（－） 水果

+12.5 +10.7 +8.2 +6.5 +6.0 +4.6 +4.1

葡萄干 黑醋栗 香蕉 杏子 猕猴桃 樱桃 梨子

14

-21.0 -6.5 -5.5 -4.8 -4.1 -3.6 -2.9

The Cyclist’s Training Bible (3rd edition) Chapter 14 Unique Needs 白面包

+3.7

奶制品 意大利干酪 加工奶酪 硬奶酪 荷兰干酪 软干酪 牛奶

+34.2 +28.7 +19.2 +18.6 +8.7 +0.7

豆类 花生 小扁豆 豌豆

+8.3 +3.5 +1.2

肉，鱼，蛋 鲑鱼 火鸡 鸡肉 鸡蛋 猪肉 牛肉 鳕鱼 青鱼

+10.8 +9.9 +8.7 +8.1 +7.9 +7.8 +7.1 +7.0

Table 14.1 Acidic Ranking of Common Foods

自行车训练圣经（第三版） 第 14 章 独特需要 菠萝 桃子 苹果 西瓜

-2.7 -2.4 -2.2 -1.9

蔬菜 菠菜 芹菜 胡萝卜 西葫芦

-14.0 -5.2 -4.9 -4.6

花椰菜 土豆 萝卜 茄子 西红柿 莴苣 菊苣 韭菜 洋葱 蘑菇 绿胡椒 椰菜 黄瓜

-4.0 -4.0 -3.7 -3.4 -3.1 -2.5 -2.0 -1.8 -1.5 -1.4 -1.4 -1.2 -0.8

表 14.1

一般食物的酸碱性排行表

Juniors

青少年

In 1982, my son Dirk competed in his first bicycle race at age 12. On that cold September day, he raced three laps around the block in baggy windpants with a big smile on his face and finished dead last. But he was hooked.

From this inauspicious start, Dirk went on to win the junior Colorado Road Race Championship, make the U.S. national team, race as an amateur in Europe for five years, turn pro at age 22 and continue racing as a pro into his thirties.

1982 年，我 12 岁的儿子得克完成了他一生 中第一次自行车比赛。在 9 月的寒风中，他 挽着松垮的裤脚，带着兴奋的笑脸，围着街 区绕了三圈，并得了个倒数第一。但他就此 “上钩”了，有了这个不怎么样的开端之 后，得克在接下来的比赛中获得了科罗拉多 少年组公路赛的冠军，进入了美国国家队， 参加了 5 年的欧洲业余比赛，并在 22 岁那 年成为职业车手，并一直参加职业比赛到 30 多岁。

How to Improve

如何进步

As a junior, Dirk was an exceptional athlete, one in whom I saw a great deal of promise. I wanted to coach him, but knew that would not work. A father is a young athlete’s worst possible mentor, so I hired Pat Nash, a local coach who specialized in juniors, to work with my son. Dirk's early and continuing success was largely due to Pat’s careful nurturing. I

得克是个不同寻常的少年运动员，我觉得他 前程远大。我很想做他的教练，但我知道这 样做不行。对年轻运动员来说，没有比父亲 更加差劲的导师了，所以我雇用了 Pat Nash，一个当地的专门训练青少年的教练来 教导我儿子。得克如此迅速和持久的成功很 大程度上归功于 Pat 的精心培养。我对得克

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The Cyclist’s Training Bible (3rd edition) Chapter 14 Unique Needs

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was not interested in how many races Dirk could win as a teenager. My major concern, which I expressed to Pat, was that Dirk still be enthusiastically riding, racing, and improving at age 25. A good coach helped to make that possible.

在少年时期赢得多少比赛不感兴趣，我最关 心的问题，就象我向 Pat 强调的那样，是得 克到了 25 岁时仍然能够热心于骑车，比赛 和进步。一个好教练能够帮助他做到这一 点。

If you are a junior and new to racing, try to find a coach who has a local team and rides along on workouts. You and the coach will get to know each other better that way, and he or she will be better able to help you grow as a racer. Avoid coaches and teams more concerned about winning the next race than in developing the team tactics, skills, and fitness that come from a long-term approach.

如果你是个刚刚开始接触比赛的青少 年，想办法在当地找一个教练，他有一个团 队能让你和他们一起骑车训练，这样你和你 的教练就能更好地了解对方，他或她也能更 好地帮助你成长为一个比赛选手。指导你的 教练和车队不应该是那些太关注比赛胜负的 人，而应该从长远角度出发培养你的团队战 术，技巧和身体素质。

Another way to speed up your progress is by attending a camp for juniors. These are usually staffed with one or more coaches and, perhaps, with elite riders. In a few days you can learn a lot about training and racing. Check in the advertising sections at the backs of cycling magazines and on the Web for camps that may be available in your area. If the only camps available in your area are for senior riders, call the camp director and ask if it would be appropriate for you to attend.

另一个让你快速成长的方式就是加入青 少年训练营。训练营中往往有一个或多个教 练，也许还有一些精英骑手。在短短几天里 面你能够学到很多关于训练和比赛的事情。 查看一下单车杂志背面的广告栏，或者上网 查查你们那个地区是否有这样的训练营。如 果你们当地只有为资深车手准备的训练营的 话，你可以给训练营的主管打电话了解一下 参加他们的训练营是否适合你。

Cycling clubs are also good for providing support, expertise, racing experience, and the camaraderie of other juniors. Join a club if there is one in your region, and try to ride with the members as often as you can. You'll learn a lot just from being around more experienced athletes. Also ask the club to provide events for juniors at their sponsored races, if they don't already do so.

自行车俱乐部也能够为你提供支持，技 术，比赛经验，以及与其他年轻车手之间的 同志友谊。如果你们当地有的话就参加一个 俱乐部，然后尽可能多地与会员们一起骑 车，你能从周围的更有经验的运动员身上学 到很多东西。另外如果俱乐部主办的比赛中 没有少年组的话，那么就建议俱乐部增加这 类项目。

On a slightly different note, you and your parents have probably come to realize that cycling is an expensive sport. Don't be concerned with having the latest and greatest frame, wheels, and pedals. Instead, concentrate on becoming the best motor and the most knowledgeable and skilled rider in your category. When it's time to replace a bike you've outgrown, talk with other juniors about purchasing a bike for which they've also gotten too big. In the same way, see if younger

还有一点就是，你和你的父母也许已经 发现骑车是个很花钱的运动。不要去关心那 些最新和最好的车架，轮组和脚踏。相反， 把精力集中在成为最好的发动机，成为你那 个级别最懂行和技术最熟练的骑手。如果你 因为身体发育而必须换车子，那么和其他年 纪较大的车手商量能否买下他们换下来的车 子，然后看看有没有其他比你更小的运动员 需要你的旧车子。不要去管单车杂志上或其 他人的说法，进步的关键不是装备，而是身

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The Cyclist’s Training Bible (3rd edition) Chapter 14 Unique Needs

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athletes can use your old bike. Regardless of what you may read in the magazines and what others say, the key to improvement is not equipment, but fitness, bike-racing savvy, and skills.

体素质，比赛时的头脑，以及骑车技巧。

Training

训练

When your school sports end for the year and bike training starts, it's necessary to keep things in perspective. Remember that you're not an accomplished cyclist yet; there is a lot of room for improvement and steady growth is necessary to eventually achieve your potential.

Professional cyclists didn't start off training with huge volumes and lots of intense workouts. They progressed steadily from year to year, a little at a time. Following are suggested guidelines for maintaining a healthy perspective and steady growth.

当你结束了学校里的一年的体育活动，并开 始骑车训练时，你需要有点前瞻性。记住你 还不是个完全成熟的车手；你还有很多的发 展空间，所以需要稳定的成长并最终达到你 的潜能。职业车手从来不是一上来就做大运 动量或者很多的间歇训练。他们是年复一年 地稳定发展，每年进步一点点。下面介绍的 原则有助于让你保持健康的有前瞻性的稳定 成长。

By age 17, you and your coach should develop an Annual Training Plan like that described in Part IV. Prior to age 17, your training should be mostly centered on the basic abilities of force, endurance, and speed skills with occasional races. In your early years as a cyclist, it is best that you participate in at least one other sport. Even the top champions such as Miguel Indurain and Lance Armstrong did this. Lance was a world-class junior triathlete before he took up bike racing. Don't specialize in cycling before the age of 17 – your longterm development will be greater because of this.

到 17 岁时，你和你的教练应该制定一 个年度训练计划，如第四部分介绍的那样。 在 17 岁之前，你的训练应该集中于力量， 耐力和速度技能这些基本能力上，偶尔参加 比赛。在你成为自行车手的早期几年里，你 最好能兼练至少一项其他的运动项目。即使 是如 Miguel Indurain 或 Lance Armstrong 这 样的超级冠军也是这么做的。Lance 在选择 骑车生涯之前是个世界级的青少年铁人三项 运动员。不要在 17 岁之前专练骑车――你 会从中获得长远的发展好处的。

In the first two years of riding, when you are participating in other sports, an annual training volume of 200 to 350 hours is best. By age 17, you should be able to increase the volume, if you have been handling that level without difficulty. But do so gradually. More is not always better, and often worse.

在骑车的头两年中，如果你兼练其他运 动项目的话，每年的训练总量最好能控制在 200－350 小时。在 17 岁之前，如果这样的 训练量对你来说毫无困难的话，你可以适当 增加一些小时数，但要逐步地增加。多不一 定是好，而且常常适得其反。

Each year the number of races you enter should increase a little until, by age 18, you are racing as often as seniors. When you begin to race, emphasize team tactics more than winning. Learn what it takes to break away, to

每年你参加的比赛的数量应该比上一年 稍微增加一些，这样到了 18 岁你的比赛频 度就能象个资深车手了。在比赛中，你要更 关注团队战术而不是胜负。学习怎样突破，

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The Cyclist’s Training Bible (3rd edition) Chapter 14 Unique Needs

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legally block, to work with other riders in a break, to lead out a teammate, and to sprint.

Cycling is much like football or basketball in this respect – teamwork produces greater results than everyone riding only for themselves.

合理地占位，与其他车手合作突围，为队友 领骑，以及冲刺。在这方面骑车运动更加类 似于足球或篮球――团队合作能产生比各自 埋头骑车更好的结果。

Regardless of your age when you begin to do weight room strength workouts, the first year should include only the Anatomical Adaptation (AA) phase. Working both with machines and free weights, perfect your lifting form for each exercise in this first season. In the second year of strength training, it's okay to start the Maximum Strength (MS) phase in the weight room. The first time you do the MS phase use a weight no greater than 80 percent of your estimated one-repetition maximum.

Don't worry about finding a one-repetition max. Use the guidelines for estimating it from multiple reps as described in Chapter 12. The most common injury that occurs in juniors starting to lift weights is to the lower back. Be careful. By the third year you should be ready to move into more serious weight work, assuming you are at least 17 by then.

当你开始在健身房做举重训练时，不管 你年龄多大，在第一年里训练应该只停留在 解剖学适应（AA）阶段。举重器械和自由 式举重你应该练习，在第一年里让你的每个 动作都做得尽量规范。到了第二年，你就可 以开始最大力量（MS）阶段了。第一次做 MS 阶段练习时，选择的重量不要超过你所 估计的只能举起一次的最大重量（1RM）的 80％。不用担心怎么计算只能举起一次的最 大重量，参考第 12 章中介绍的原则用多次 重复方式能够估算出这个值。青少年刚开始 举重时最常见的损伤部位就是后背，所以一 定要小心。到了第三年，假设那时你已经 17 岁了，你就能够完全准备好进入更严格 的举重训练了。

Before the start of each season get a complete physical from your doctor. This is something even the pros do. It will allow you and your coach to start the year with a “clean bill of health.”

在每个赛季开始前找医生做一次全面体 检，即使是职业车手也是这么做的。这能够 让你和你的教练的新赛季从一个“干净的健 康状况”开始起步。

When you purchase a handlebar computer, look for one that displays cadence. This is useful for helping you improve leg speed.

如果你要买自行车码表，选择带有踏频 显示的那种款式，这能帮助你改善两腿踩踏 的速度。

Patience

耐心

Always try to remember that you are in bicycle racing for the long haul. That's easy to say, but there will be times when you want to accelerate the program and do more because one of your friends is. Before you change the plan, talk with your coach.

永远记住你参加的是一场要持续很久的单车 比赛。虽然说说容易，但到了你想加快你的 计划来赶上你的某个朋友的时候，就需要想 想这句话了。在你改变计划之前，和你的教 练谈谈。

In his book, Greg LeMond’s Complete Book of Bicycling, LeMond describes how when he was 15 he wanted to ride even more

Greg LeMond 在他的《Greg LeMond 的 单车生涯》一书中讲到他 15 岁那年，他的 一个朋友的训练里程数是他的两倍，于是他

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The Cyclist’s Training Bible (3rd edition) Chapter 14 Unique Needs

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since one of his friends was putting in twice as much mileage. He was smart, however, and held back. The next year his friend was out of cycling, and LeMond went on to become one of America's greatest cyclists. Be patient.

也想骑得更多一些。但是，最终他还是理智 地控制住了自己。第二年他的朋友放弃了骑 车，而 LeMond 坚持下去了并最终成为美国 最伟大的自行车运动员之一。所以，要耐心 些。

Have Fun

乐趣

Always remember why you race. It certainly isn't for money or glory – these are far more abundant in sports like football and basketball.

You're probably racing bikes for the personal challenge, for the enjoyment of having exceptional fitness, and, most of all, for fun.

Keep that perspective. Win with humility, lose with dignity, congratulate those who beat you without offering excuses, and learn from mistakes.

经常想想你为什么要参加比赛。毫无疑问不 是为了金钱和荣耀――在这方面足球和篮球 运动能给你的要多得多。你参加单车比赛的 目的也许是为了挑战个人极限，为了享受拥 有超人的身体素质的快乐，还有最重要的， 为了乐趣。保持这样的想法。胜不骄，败不 馁，祝贺那些击败你的对手，不为自己的失 败找借口，并且从失误中学习和进步。

【1】：原文为 0.7 percent，从上下文意思看似错误。译文改为 7 percent。

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The Cyclist’s Training Bible (3rd edition) Chapter 15 USING A TRAINING DIARY

自行车训练圣经（第三版） 第 15 章 训练日志的使用

Chapter 15 USING A TRAINING DIARY

第 15 章

训练日志的使用

The essence of a good training program is managing time.

-- CONNIE CARPENTER, 1984 Olympic gold medalist road cycling

一套好的训练计划，其本质就是管理时间。

Each athlete responds to training in a unique way. If two cyclists who test similarly do exactly the same workouts day after day, one will eventually become more fit than the other.

One may even become overtrained on a regimen that the other thrives on. So it is critical that you follow a program designed just for you. To do otherwise is to place limits on your potential.

每个运动员对训练的反馈都各不相同。假如 让两个在测试中水平类似的骑手按同样的方 式日复一日地训练，最终也许是其中一个的 训练效果要比另一个好一些。在同样的训练 模式下，其中一个也许已经训练过度，而另 一个却是游刃有余。因此关键在于你依从的 训练计划必须是为你量身订做的。否则的话 可能会限制你的潜能的发挥。

How can you determine what constitutes the optimum training method for your unique needs? While races and testing reveal how you're doing, learning the causes of your performance improvements or declines can be discovered in training records. Keeping a journal is your third most important task when not working out. It ranks right behind eating and resting.

那么你该如何确定适合你的独特需要的 最优组合的训练方法呢？通过比赛和测试你 可以了解你的训练效果，而通过训练记录则 可以发现你的成绩提高或衰退的原因。坚持 记日志是你在训练之余的第三重要的任务， 前两个是饮食和休息。

In addition to offering the opportunity for keener analysis, a journal also helps you grow by increasing motivation. Motivation comes from recording successes such as training goals accomplished, higher levels of training, subjective feelings of achievement and personal race performance records.

记日志除了能为你提供资料供你进行更 敏锐的分析以外，还可以帮助你增强训练的 欲望。欲望来自于对成就的记录，例如，完 成训练目标，更高层次的训练，主观性的成 就感以及个人比赛成绩记录等。

Be forewarned: Training diaries can be abused. I have known athletes who realized on Sunday afternoon they were a few miles or minutes short of their weekly goal and so they went out for a short ride to reach the magic number. This is how you go about building "junk" miles. Becoming overly invested in the numbers that you record causes problems.

Instead of using your journal as a score card, think of it more as a diary –a place for important and personal information.

预先警告：训练日志有可能被滥用。我 知道有些运动员到了星期日下午的时候才意 识到他们离预定的周训练目标还差几英里或 几分钟，于是他们就出去骑上一小段，以期 达到那个好看的数字。你的“垃圾里程”就 是这样产生的。如果对你在日志中记录的数 字过度关注的话，那么日志可能会引起麻 烦。与其将你的日志看作是一个成绩单，倒 不如更多地视其为日记――一个记录重要信 息和个人信息的地方。

――CONNIE CARPENTER 1984 年奥运会公路自行车金牌获得者

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The Cyclist’s Training Bible (3rd edition) Chapter 15 USING A TRAINING DIARY

自行车训练圣经（第三版） 第 15 章 训练日志的使用

Figure15.1

图 15.1

Planning with a Training Diary

通过训练日志定制训练计划

The training diary is the best place to record your weekly training plan. Chapters 9 and 10 offered guidance in how to determine what workouts should be done each day. Figures 9.1 and 10.1 recommended specific daily training structure. The training diary pages provided in Appendix D bring the final pieces of the training plan together by providing a space to outline your planned workouts each day. Figure 15.1 is a sample diary to demonstrate how to log the critical information.

训练日志是记录你的每周训练计划的最好地 方。第 9 章和第 10 章提供了如何确定每天 需要进行哪些训练的指南。图 9.1 和 10.1 推 荐了详细的每日训练的特定组合。附录 D 提供了训练日志的模板，在其空白处添上每 日训练计划的摘要，这样就使整个训练计划 完整无缺了。图 15.1 是一份日志的范例， 展示了该如何记录重要信息。

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The Cyclist’s Training Bible (3rd edition) Chapter 15 USING A TRAINING DIARY

自行车训练圣经（第三版） 第 15 章 训练日志的使用

It is a good idea to plan the next week's training regimen at the end of each week. After reviewing how the preceding week went, sit down with your Annual Training Plan and jot down what you'll do and when you'll do it.

Using the workout codes from Chapter 9 and the workout durations from Table 9.1 makes this quick and easy. Once you get used to it, planning an entire week in detail takes about ten minutes.

在每个周末的日志里安排下周的训练计 划是个很好的主意。首先回顾一下上周的情 况，然后根据年度训练计划，简要记录下一 步要做些什么，以及什么时候做。参考使用 第 9 章的训练代码和表 9.1 的训练持续时间 能够使这些工作变得简单而快捷。等到你熟 练掌握这个方法之后，也许只需要 10 分钟 时间就能定出一整周的详细训练计划。

You don't have to use my training diary.

Many athletes, indeed most elites, prefer to use a simple blank notebook in which they can record as much data as they want in any way they want. The only problem with such a system is that it makes recall and analysis laborious since you may have to search every page for the critical information. A standardized form makes these tasks much easier.

你不需要使用我的训练日志。很多运动 员，尤其是大多数优秀运动员，更倾向于使 用空白本子来记日志，因为他们可以随心所 欲地记录更多他们想要的信息。这种方法的 唯一问题就是，事后的回忆和分析比较费 力，因为你也许不得不逐页查找关键的信 息。而一份标准化的表格就使此类任务变得 简单多了。

You can also choose to track and monitor your progress online. The Web-based training software available at www.TrainingBible.com offers a free daily workout log to record your workouts and graph your progress. The program also allows you to upload data from training devices such as heart rate monitors and powermeters.

你也可以选择在线方式追踪和监控你的 训练过程。网址 www.TrainingBible.com 上 有基于网络的训练软件，提供免费的训练日 志表来记录你的训练并以曲线图的方式展示 你的进步。你还可以通过这个软件上传如心 率表和功率表等训练装备上的数据。

At the top of Figure 15.1, there are spaces to write in three weekly goals. These are specific actions you need to accomplish in order to stay on track with your training objectives, which are in turn tied to season goals. Consistent success in achieving shortterm, weekly goals brings long-term success.

在图 15.1 的顶部可记录 3 个本周训练目 标。这些是为了实现你的训练目标所必须完 成的具体行动，而你的训练目标又与赛季目 标相联系。不断地成功完成短期的每周目 标，将带来长期目标的最终成功。

Weekly goals should focus on what the BT workout and race objectives are for that week. If you properly selected weekly workouts based on your limiters and strengths, depending on what period of the season you're in, achieving their scheduled outcomes brings you one step closer to the season's goals. For example, if you’ve scheduled AE intervals (workout code A2) to include 5*4 minutes building to zone 5b on each, a weekly goal may be "twenty minutes of AE intervals." When you

每周目标应集中在本周的突破性训练和 比赛目标上。如果你能够基于自身的限制因 素和强项，以及训练季的不同阶段选择适当 的每周训练内容，并达到既定的训练目标， 那么你离你的赛季目标就更近一步了。例 如，如果你计划做无氧耐力间歇训练（训练 代码 A2），包括 5 组练习，每组 4 分钟， 每组练习要达到 5b 区域，那么该周目标就 可能是“20 分钟的无氧耐力间歇训练”。 完成该目标后就把它勾掉。定期地浏览一下

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accomplish that goal check it off. By periodically scanning weekly goals, you have a quick check of how you're doing throughout the year.

每周的目标，你就能快速了解本年度你训练 得怎么样了。

What to Record

记录哪些信息

If you've never kept a journal, you may find record keeping a bit scattered at first. I ask the athletes I coach to record data in their journals in five categories.

如果你从没记过日志，那么一开始你可能会 觉得记录的有点乱。我要求我训练的那些运 动员们在他们的日志里记录 5 类数据。

    

    

Morning warnings Workout basics Time by zone Physical comments Mental comments

早晨警告 训练基本数据 分段时长 身体状况评述 精神状况评述

Morning Warnings

早晨警告

Every morning on waking your body "whispers" what it can handle that day. The problem is, most of us refuse to listen. A journal helps the body be heard if certain indicators of readiness are studied. These are sleep quality, fatigue, stress level, muscle soreness, and heart rate. The first four should be rated on a scale of 1 to 7, with 1 being the best situation (for example, an excellent night's sleep) and 7 the worst (for example, extremely high stress).

每天早上醒来时，你的身体都在悄悄“告 诉”你今天它能干什么。可问题是，大部分 人都拒绝聆听。通过记日志我们可以研究某 些显示身体是否准备就绪的指标，从而帮助 你聆听身体的语言。这些指标是：睡眠质 量，疲劳程度，精神压力级别，肌肉酸疼度 以及心率。前 4 项按从 1 到 7 的量级来评 分，其中 1 为最佳（比如极好的夜间睡 眠），7 为最差（比如极大的心理压力）。

Take your pulse while still lying quietly in bed and record it in beats per minute above (positive number) or below (negative number) your average morning pulse rate that was found during a R&R week. If you record a 5, 6, or 7 for any of the first four indicators or a positive or negative 5 or greater for heart race, consider that a warning that something is wrong.

早上起床前仍静卧在床上时，量一下自 己每分钟的脉搏数，并记录相比于休息恢复 周（R&R）的平均晨脉偏高（正数）或偏低 （负数）多少次。如果前 4 项中的任一项记 录值为 5，6 或 7，或者心率为+/-5 或更大 时，这就是身体某些方面出现问题的警告。

Another way of taking resting heart rate that has been shown as a more reliable indicator with some athletes, is to take lyingdown pulse as described above and then to stand for twenty seconds and take the pulse again. A heart rate monitor is best in this case.

The variance in difference between the two is the indicator. An example may better explain this method:

另一种被某些运动员验证为更可靠解读 静止心率的方法是：首先按上述方式测得静 卧心率，然后站立 20 秒再次测出心率，进 行这种测量时最好使用心率表。将两次心率 相减的差值的变动幅度就是一个指标。用实 例可更好地解释本方法：

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Lying-down heart rate Standing heart rate Difference

静卧心率 站立心律 差值

46 72 26

46 72 26

Record your variance from a normal difference in the "HR above/below normal" box. For example, if your average difference over several days is found to be 26, but one day the difference is 32, record a variance of +6 –a warning sign for that day. This may be a better warning method for you than simply tracking the lying-down heart rate. You may be able to determine which method is better for you by doing both for three to four weeks during a period of hard training.

在“心率上下正常范围”格内记录下差 值的正常变动范围。例如，如果连续几天里 你的平均差值为 26，但有一天差值变成 32，变动幅度为+6 ——那么这就是一个警 告标志。相比于简单地跟踪每天的静卧心 率，这种警告方式也许要更好些。你可以在 高强度训练时期，同时用这两种方法试验 3 到 4 周时间，从而确定哪种方式更适合你。

Two morning warning scores of 5 or higher mean reduce training intensity today.

Three or more morning warnings means your body is telling you to take the day off –you need more recovery. Failure to heed the morning warnings your body is whispering to you forces it to eventually "shout" by giving you a cold or by leaving you too exhausted to work out for several days. Racings of 4 or less are generally good signs that your body is ready for serious training. The lower the scores, the harder the workout can be any given day.

连续两个早晨得到 5 分或更高的警告评 分意味着需要降低今天的训练强度。连续三 个或更多的早晨警告则意味着你的身体在告 诉你今天不要训练了――你需要更多时间来 恢复。早晨警告是身体给你的悄悄话，如果 不留心的话，“悄悄话”会最终变成“呐 喊”，如使你感冒或使你精疲力竭以至连续 数天无法训练。4 分或更低的分数通常是好 现象，表示你的身体已经准备好接受严格的 训练了。分数越低，当天的训练强度可安排 的越高。

A study at the University of Queensland in Australia showed these indicators to be relatively reliable measures of overtraining and burnout. But they are not necessarily the best for everyone. You may find others that work better for you. If so, record them in the same manner.

澳大利亚昆士兰大学的一项研究表明， 这些指标与过度训练和力竭现象有着可靠的 联系。但也不是对所有人都最合适。你也许 会发现其他更适合于你的指标。如果是这 样，那么就以同样的方式记录这些指标。

Checking and recording body weight every morning after visiting the bathroom and before eating can also reveal the state of your body. Short-term weight loss is a measure of fluid levels, so if your weight is down a pound from the previous day, the first thing you should do is drink water. A pint of water weighs about one pound. A study done in Oregon found that afternoon weight loss is also a good indicator of overtraining and may be the easiest-to-measure initial indicator. (Chapter 17 discusses overtraining in greater detail.)

每天早晨起来上完厕所后，先称一下体 重然后再吃早饭，检查这些体重记录也能透 露一些你的身体状况。短期内的体重减轻可 用来衡量体液水平，所以如果你的体重比前 一天减轻了一磅，那么你要做的头等大事就 是喝水。一品脱水的重量约为一磅。俄勒冈 州的一项研究发现午后体重的减轻也是一个 能很好反映过度训练的指标，并且可能是最 易于测量的原始指标。（第 17 章将更详细 地探讨过度训练的话题）

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Workout Basics

训练的基本情况

This is the detail stuff that will help you remember the workout months later. Specify any changes made to your training plan in the Notes section. Record the distance, weather, route, and other variables such as equipment used (for example, mountain bike or fixed gear bike).

这些详细材料是为了让你在数月后仍能回忆 起那次训练。在注释部分特别注明对你的训 练计划的任何改动。记录距离，天气，路线 以及其他变数，例如使用的装备（比如，山 地车或固定齿轮自行车）。

Time by Zone

各训练区域的时长

Each day of the training journal has space to record data for two workouts. The first workout section provides spaces to write in the time spent in each training zone for the first workout of the day. This could be heart rate or power data and serves as a good check of how the workout profile went in relation to the plan. A few weeks or even a year later you can compare this information following a repeat of the same workout.

训练日记的每一天都留出了可以记录两次训 练数据的空间。第一段训练信息用来记录当 天第一次训练中在各个训练区域的时长。这 可以是心率或功率数据，可用以检查训练情 况与计划之间的契合关系。数周甚至是一年 之后，你可以重复同样的训练内容并比较这 些数据信息的变化。

Fill in the actual duration of your workout to the right of your planned time. This should be about the same as the planned duration.

在计划训练时间的右边填入你的实际训 练时间。按理说这两个时长应该一样。

The second workout section is completed in the same way for the second daily workout.

If you worked out just once, leave it blank.

第二段训练信息用来记录当天的第二次 训练的数据。如果当天只训练一次，则此处 保留空白。

Physical Comments

身体状况评述

Observing how you are performing in workouts and races is critical to measuring progress.

After each workout, record such information as average heart rate, heart rate at the end of work intervals, highest heart rates observed, and average speed. If you have sophisticated equipment, you may record average power, maximum power, and lactate levels. Later, you may use any or all of this data for comparisons under similar conditions. Also record aches or pains no matter how trivial they may seem at the time. Season-wrecking injuries often start as insignificant discomforts. Later, it may be helpful to trace when, why, and how they occurred.

度量进步的关键点在于观察你在训练和竞赛 中的表现。在每次训练后都要记录诸如平均 心率，每次间歇练习后的心率，测到的最高 心率和平均速度等信息。如果你拥有精密设 备，你也许还可记录平均功率，最大功率， 和乳酸水平等数据。以后，你可以在相似条 件下做测试并比较某些或所有数据。你还需 要记录身体疼痛情况，无论当时是多么轻 微。能够毁灭整个赛季的伤病往往是从不起 眼的不适开始的。在事后这些信息有助于追 踪这些伤病是何时，为何以及如何发生的。

Women should record their menstrual periods to help them get a clearer picture of how they affect training and racing.

女性应记录其生理周期，从而帮助她们 全面了解这些因素对训练和竞赛的影响。

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For races, you may want to record warmup, key moves, limiters, strengths, gearing, results, and notes for future reference. Race information may also be recorded using Sidebar 15.1, Season Results. This will come in handy when you need to seek sponsors or change teams. Putting together a race resume is much easier when all of the information is in one location.

关于比赛，你可能需要记录热身情况， 关键动作，限制因素，强项，装备，比赛结 果以及将来需要参考的注解。你也可使用工 具栏 15.1，赛季结果表格来记录比赛信息。 当你需要寻求赞助商或转投其他车队时这些 信息将派上用场。把所有信息都集中在一 处，当需要整理比赛简报时就会比较简单。

Mental Comments

精神状态评述

Here is where most journal keepers fail.

Training and racing are usually thought of as strictly physical, deeming what's happening inside the head as unimportant. Sometimes emotions are the most telling aspect of physical performance.

大多数运动员的训练日志中，这部分内容都 乏善可陈。训练和竞赛往往被认为是完全的 体力活动，而脑袋里在想些什么则无关紧 要。实际上有些时候情绪最能够反映身体的 竞技状态。

Always include your perception of how hard or easy the workout or race was. It's not necessary to be overly scientific about this. Just say something such as “A tough workout,”or “Felt easy.”These tell a lot about your experience. Commenting on how enjoyable the workout was is also revealing. Repeated remarks about training being a "drag" is a good sign that burnout is imminent, just as frequent "Fun workout" comments speak volumes about your mental state.

每次你都需记录关于训练或比赛的难易 程度的感觉。这不需要严密科学的描述，只 需记一些诸如“艰苦的训练”，或“感觉很 容易”之类的信息。这些信息在很大程度上 反映了你的感受。评述你对训练的愉悦程度 也能反映一些问题。连续几天重复使用“枯 燥乏味”来形容训练，是即将精疲力竭的典 型苗头，就象频繁地评述“有趣的训练”一 样，都对了解你的精神状态很有意义。

From the Mental Skills Profile completed in Chapter 5, you should have a good idea of what needs work. If, for example, confidence is lacking, look for and record the positive aspects of the workout or race. What did you achieve that was at the limits of your ability? What were your successes today? Remembering and reliving accomplishments is the first step in becoming more confident.

完成第 5 章的心理素质状况的问卷后， 你应该对哪些方面需要加强有了很好的认 识。打个比方，如果你缺乏自信心，那么就 需要在训练或竞赛中寻找并记录其积极的方 面。你在限制因素的能力方面取得了什么成 绩？今天你获得了什么成功？回忆和重新体 验所获得的成就是向更加自信转变的第一 步。

Mental comments should also include unusual stresses in your life off the bike.

Visiting relatives, working overtime, illness, sleep deprivation, and relationship problems all affect performance.

评述精神状态还应包括除骑车以外的不 寻常的来自生活的压力。走亲访友，加班工 作，疾病，睡眠不足，以及人际关系问题等 等，都会影响你的竞技状态。

Week's Summary

每周总结

At the end of the week, complete a short summary of how things went for you. Total your training time. This will come in handy

每个周末，你都需要简短地总结一下进展状 况。汇总你的训练时间，这在年底需要确定 新赛季的训练量时会派上用场。回顾一下本

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later in the year when it's time to decide training volumes for the new season. Check how you felt physically this week. It's not a good idea to frequently feel "on the edge" of overtraining, though that feeling is inevitable whenever you're trying to become more fit. The third week of a four-week training block is when this typically happens. If you never feel on the edge, you are not working hard enough.

This is seldom a problem for serious riders.

周的体能感觉如何，如果频繁地感觉自己处 于过度训练的“边缘”可不是个好兆头，虽 然在你尝试变得更强壮时不可避免地会出现 这种感觉。尤其是在四周的训练周期里的第 三周时更容易出现这种感觉。如果你从未有 过处于边缘的感觉，那么你的训练还不够艰 苦。认真训练的骑手很少出现这种问题。

Indicate any soreness felt during the week no matter how trivial it may seem at the time.

There may be a pattern developing that will be easier to find if you noted it here.

本周里感受到的任何疼痛都要记录下 来，不管在当时感觉多么的轻微。有了这些 记录，你就能较容易地发现发展规律。

Summarize how the week went, noting the successes, the areas needing work, racing and training revelations, and notes for the future, such as how to deal with a problem you experienced this week. For example, you may have had a head cold coming on and discovered something that helped you fight it off.

总之，你需要总结本周的进展，记录所 获的成功，需要改善的方面，竞赛和训练的 启示，以及将来参考的注解，比如怎样处理 你在本周经历过的某个问题。例如，也许你 正好得了伤风感冒，然后发现了一些有助于 你克服它们的办法。

Analysis

分析

Training Analysis

训练分析

When training and racing aren't going so well, looking back in the journal to what was happening in more positive times can sometimes get you back on track. In addition, you'll find that by comparing recent workouts to what you were doing a year or more ago provides a solid gauge of improvement. When trying to regain the top form from an earlier period, look for patterns such as types of workouts done, morning warning levels, stress, recovery between BT workouts, equipment used, training volume, training partners, and anything else that may provide a clue. Become a detective.

当训练和竞赛表现不好时，回顾日志中所发 生的那些比较积极的事情也许能使你重新步 入正轨。此外，你还可以把近期的训练和一 年前甚至更久前的训练情况相对照，从而得 到进步程度的坚实证据。在尝试重新获得较 早时期的高峰状态时，可以从日志中寻找早 先的训练模式，比如训练类型，早晨警告级 别，心理压力，突破性训练之间的恢复情 况，所用的装备，训练量，训练伙伴，以及 其他任何可能提供线索的事物。这有点象侦 探的工作。

Here's an example of detective work. An athlete once asked me to review her training journal. She was training hard, putting in lots of quality miles, and was very focused on her goals. Yet she wasn't in top form at the A-

下面就是一个这类侦探工作的例子。一 个运动员曾经请我检视她的训练日志。她训 练得很刻苦，骑了很多的里程，质量也很 高，训练目标也很明确。但她在 A 级赛事

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priority races, and sometimes even had trouble finishing.

中竞技状态却不够好，有时甚至连完赛都成 问题。

The first thing I noticed in her journal was that she ignored her warning signs. She faithfully took her resting heart rate every day and recorded hours of sleep and fatigue level.

Yet she always did the planned workout regardless of what the morning warnings said.

She was so driven to succeed that she let nothing get in her way –not even her own body. I told her about a 1968 study in which rats were forced to swim six hours a day, six days a week. After 161 hours of swimming, they showed great improvement in their aerobic capacities. But after 610 hours, their aerobic powers were no better than the untrained, control-group rats. She was an "overtrained rat," I told her.

从她的日志中我发现的第一个问题就是 她忽视了身体的警告信号。她每天都忠实地 记录自己的静止心率，睡眠时间以及疲劳程 度。然而她总是无视早晨身体的警告坚持完 成计划中的训练。她追求成功的心情太过迫 切以至于不允许任何事情阻碍她前进――即 使是她自己的身体。我告诉她在 1968 年的 一项研究中，强迫被测试的老鼠每天游泳 6 小时，每周游六天。游了 161 小时后，它们 的有氧能力明显增强。但是游了 610 小时 后，他们的有氧能力居然比不过那些未经过 训练的被关起来的那组老鼠。我告诉她，她 就是那只“过度训练的老鼠”。

We also talked about how to peak and taper for a big race. It was obvious that she was not rested on race days. She trained through the A-priority races as if they were the same as her C-priority races. We discussed how backing off in the days and even weeks before an important event allows the body to absorb all of the stress that has been placed on it and grow stronger.

我们谈论了如何达到高峰状态并将其延 续到大型赛事的开始。很明显，在有比赛那 段日子里她没有安排休息。在两次 A 级赛 事之间她始终坚持训练，好象它们只是 C 级 赛事一样。我们讨论了在一个重要比赛前几 天甚至是前几周就要减少训练，从而让身体 吸收所有已负荷的压力并变得更强壮。

The next time I talked with this rider was several weeks later, and she was riding well and pleased with her results. Had it not been for the detailed journal she kept, I would have never been able to so exactly determine the causes of her lackluster performance.

数周以后我和这个车手又谈了一次话， 她已经骑得很好，并对取得的成果感到满 意。如果没有她坚持记录的详细训练日志， 我就不可能如此准确地确定造成她的黯淡发 挥的原因。

竞赛结果 日期

比赛

距离

时间

工具栏 15.1

Sidebar 15.1

9

地点

评论

The Cyclist’s Training Bible (3rd edition) Chapter 15 USING A TRAINING DIARY

自行车训练圣经（第三版） 第 15 章 训练日志的使用

Racing Analysis

竞赛分析

Want to improve your race performances?

After cooling down, ask yourself: Why did it turn out as it did? Was there any particular aspect of it that was especially strong or weak?

What role did the pre-race meal, warm-up, start, pacing, power, technical skills, endurance, refueling, and mental skills play in the outcome? Did I have a sound strategy and follow through on it? The answers to such questions come from nothing more than your memory and conversations with other riders following the race. The longer you wait to answer such questions, the more your memory erodes. To enhance recall, and especially to create a record for the future when you return to this same race, it will help to write down what happened as soon as possible after finishing. The Race Evaluation form suggested in Sidebar 15.2 helps with this.

你想改善自己的竞赛表现吗？赛后的冷身活 动结束以后，你要问问自己：为什么会是现 在这样的结果？比赛中的表现有没有什么特 别强或特别弱的方面？赛前的饮食，热身活 动，发车，节奏，功率，技术技巧，耐力， 补给，和心理素质都对比赛结果起了什么作 用？我是否有一个合理的战术安排并在比赛 中贯彻始终？这些问题的答案全都来自于你 的记忆以及赛后和其他骑手的交谈。回答这 些问题的时间越晚，你的记忆就越模糊。为 了增强回忆，尤其是为了建立一个供将来同 样的赛事参考的记录，你最好在比赛结束后 尽可能早地写下比赛中发生的事情。工具栏 15.2 所建议的比赛评估表格能在这方面对你 有所帮助。

Race days on which you felt really good or bad deserve special attention. Examine the preceding days to determine what may have led to this high or low. Perhaps it was a certain pattern of workouts, a period of good rest or excessive stress, or a particular diet that contributed to your results. If such trends are identified, you are one step closer to knowing the secret of what does and doesn't work for you. Reproducing the positive factors while minimizing the negative is valuable for race peaking and performance.

比赛日如果你感觉特别好或特别糟的话 也需要引起注意。检查前面几天的日志看看 造成这种高涨或低落情绪的原因可能是什 么。也许是因为某些训练的模式，或者一个 很好的休息恢复期，很大的心理压力，吃了 一顿特别好的饭等原因造成的。如果能够确 定这类因果关系的话，你就向了解自身的秘 密迈进一步了。尽量重复那些引起积极效果 的因素，避免那些引起消极效果的因素，对 达到比赛能力的高峰很有价值。

A diary helps you see the bigger picture by keeping all the details in focus. When used effectively, it serves as an excellent tool for planning, motivating, and diagnosing. It also provides a personal history of training and racing accomplishments. A well-kept diary ranks right up there with training, rest, and nutrition when it comes to developing a competitive edge.

日志让你对所有的细节保持关注，从而 让你对自己有更全面的了解。有效地运用日 志能极大地帮助你制定计划，自我激励和诊 断问题。它也是个人训练和比赛成就的历史 档案。当你需要发展竞争力时，一个保存完 好的记录了训练，休息和营养的日记对你而 言意义非凡。

比赛评估表 赛事名称： 日期和开赛时间： 比赛地点：

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类型/距离： 需要关注的竞争对手： 天气： 场地条件： 比赛目标： 比赛策略： 赛前饮食（食物和数量）： 热身情况： 发车反应水平（单选）：非常低 低 比赛结果（名次，时间，差距等）： 做的不错的地方： 需要改进的地方： 赛后感到的疼痛或问题： 关于比赛进程的描述或评论：

一般

高

工具栏 15.2

Sidebar 15.2

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The Cyclist’s Training Bible (3rd edition) Chapter 16 FUEL

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Chapter 16

第 16 章

FUEL

补给

I get embarrassed when I see how slim I was.

-- EDDY MERCKX

我很尴尬我居然如此苗条。 ―― EDDY MERCKX

The focus of this book is training, not diet, but there is no denying the complex connections between nutritional practices and exhaustive exercise. Eating foods to which the human body is optimally adapted will reduce body fat, improve recovery, decrease down time due to illness, and generally enhance athletic performance. The older you are, the more important diet is for performance. At age 20, you can make some dietary mistakes and get away with it. At age 50 everything is crucial, especially diet. Age is not the only individual variable for which diet is critical.

For many female athletes who are chronically low in iron stores and fighting a seemingly endless battle to keep off excess pounds, getting their diet right is crucial to athletic success. For the athlete who eats a junk food diet low in micronutrients, recovery and performance will ultimately suffer due to illness and constant fatigue. Even something as seemingly innocuous as eating the right foods but at the wrong times relative to training will pro- long recovery and reduce performance levels. Other than training and rest, nothing is as important for your race results as what you eat and when you eat it.

此书的重点的是训练，而非饮食，但是不可 否认营养工作和艰苦的练习之间有着非常复 杂的关系。如果摄入正好适合人体的食物的 话，将能帮助减少身体脂肪，促进恢复，减 少因疾病导致的中断训练，并能全面的提高 运动能力。你的年龄越大，饮食对运动能力 的影响也越重要。当你 20 岁的时候，你犯 下饮食方面的错误时还能顺利地摆脱其影 响；可当你 50 岁时，所有的事情都变得至 关重要，尤其是饮食。饮食之所以重要并不 仅仅因为年龄。对于很多慢性缺铁并且要长 期保持体重的女运动员来说，她们的饮食是 否正确直接关系到她们的成绩。对于运动员 来说，若总是吃低营养的垃圾食品，最终就 会因为疾病和持久疲劳导致恢复和训练效果 方面的麻烦。甚至于吃一些看起来没有危害 的食物，或者是该吃的食物放在了错误的时 间段吃，也会延长恢复时间和降低训练效 果。除了训练和休息，没有什么能比你吃什 么和什么时候吃更重要的了。

So what should you eat? Suppose you were a zookeeper and in charge of selecting food for the animal. It wouldn’t be too difficult to figure out that the lions thrive on a diet made up primarily of the protein in meat and the giraffes do best when allowed to graze on vegetation. You wouldn’t feed leaves and grass to the lions. Nor would you feed the giraffes meat. Their health and well-being would decline if you did. So there are foods that are optimal for different types of animal. Why are these particular foods optimal for these animals? Because they evolved eating such foods. For as long as lions and giraffes have been on the planet they have eaten these foods.

As the zookeeper, you will not change that. It’s

所以你该吃些什么呢？ 设想你是个动 物园管理者，负责给动物挑选食物。那么不 难想到，要给狮子喂以蛋白质为主的肉类， 而给长颈鹿喂植物，这对它们都是最好的。 你不会给狮子吃草，或给长颈鹿喂肉。如果 你这么做，狮子和长颈鹿的的健康状况会下 降。所以不同种类的动物都有其最适合的食 物。为什么某些动物偏偏就适合吃某些食物 呢？因为长期的进化使它们这样吃东西的。 只要狮子和长颈鹿还在这个星球上存在它们 就这么吃。作为动物管理员，你无法改变这 个情况，所以你最好能接受这个事实。

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best to accept it.

So what would you do if the zoo received an exotic animal that no other zoo has and for which the diet is unknown? Well, the obvious answer would be to study that animal in its natural environment to see what it eats there, and then feed it the same foods in your zoo.

That would be the optimal food for that animal.

Seems simple enough.

如果动物园接收了一个外国来的动物， 从没有被其他动物园饲养过，其饮食习惯也 未知，你该怎么办？一个显而易见的回答是 研究此类动物在自然环境中吃什么，然后你 在动物园中也喂同样的食物就可以了。这应 该是这种动物最合适的食物。看起来很简单 哦。

So what foods are optimal for homo sapiens－you and me? One way to answer that question would be through the science of paleontology－the study of man before the advent of farming and civilization. Why would we not want to study human eating patterns after the introduction of farming? The reason has to do with time and evolution.

那么什么食物最适合你我这样的现在人 类呢？要回答这个问题，其中一个方法就是 参考古生物学 ―― 对进入农牧业和文明时 代以前的人类的研究。为什么我们不想研究 在学会耕作之后的人类的饮食习惯呢？原因 在于时间和进化。

The evolutionary process is slow, taking hundreds of thousands of years to bring 1percent changes. Homo sapiens have been on the planet for about five million years. Farming was introduced in the Middle East some 10,000 years ago. Dairy is even younger with its roots going back about 5,000 years. In the big picture these developments are “recent.” If our five million years on the planet were represented by a twenty-four hour clock, farming would have been with us for only the last two minutes and fifty-two seconds. Dairy would have been around less than ninety seconds. These time spans are simply not long enough for humans to evolve and adapt to the foods that are unique to farming and dairy production.

进化的过程是非常缓慢的，成千上万年 的时间只能带来 1％的改变。现代人类在这 个星球上已存在 500 万年，而农牧业最早在 大约一万年前才出现在中东地区，而奶制品 的出现则更加晚了大概五千年左右，在人类 进化的总图里，这些都是“最近”才发生的 事情。如果把我们生存在地球上的这五百万 年时间以 24 小时来代表的话，那么农牧业 是在最后的 2 分 52 秒才出现的，而奶制品 则是在最后不到 90 秒才出现的。这么短的 时间跨度不足以让人类的身体进化到完全适 应农牧业和奶制品类的食物。

So what did humans eat prior to farming?

What are the optimal foods for humans?

Paleontology tells us those foods were vegetables, fruits, and lean meats (fish, poultry, and other wild or free-ranging game). Nuts, some seeds, berries, and honey are also foods that humans have eaten for millions of years, although in far smaller amounts than those listed above. Non-optimal foods are those we have eaten only for the last 10,000-or-so years such as grains, milk, and cheese. Does this mean humans should never eat these nonoptimal foods? No, it merely means that we

那么人类在农牧业时代以前吃什么呢？ 或者说什么才是人类的最佳食物呢？古生物 学告诉我们这些食物是：蔬菜，水果和瘦肉 （鱼，家禽和其它一些野生或放养的野 味）。坚果类，某些种子，浆果和蜂蜜也是 人类吃了几百万年的食物，虽然吃的数量比 前面所列出的那些食物要少很多。而非最佳 食物都是在最近一万年左右才出现并开始被 食用的，例如谷物，牛奶和奶酪。这是不是 意味着人类不应该吃这些非最佳食物呢？当 然不，这只不过意味着如果我们吃以蔬菜， 水果和瘦肉为主的食物会长得更茁壮。这种

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will thrive on a diet made up primarily of vegetables, fruits, and lean meats. The more of these nutrient-dense foods you eat the better your health and athletic performance will be.

The scientific evidence in support of the optimal foods as health-promoting is overwhelming. Replace them with non-optimal foods and, just as with the exotic animal in you zoo, your health and vitality will diminish.

Fitness will also suffer.

丰富营养的食物吃得越多，你的健康状况就 越好，运动能力也越强。已经有太多的科学 方面的证据支持这一结论，即食用这种最佳 食物能提高人们的健康状况。若你换成吃非 最佳的食物的话，就会象动物园的外来动物 一样，你的生理健康和生命活力都会下降， 身体素质也会受到损害。

Paleontology also tells us that our Homo sapien ancestors in the distant past would never have considered putting in multi-hour bouts of exercise, much of it at high intensity, day after day, week after week. This was unheard of until relatively recent times. Man evolved to do only what is necessary to provide food, shelter, and safety and nothing more. We are meant to be lazy, making our couch potato friends the true descendants of earliest man, at least philosophically. Serious athletes are an anomaly.

古生物学还告诉我们，我们那些远古时 期的人类祖先从没想过要做数小时的多回合 的练习 ―― 其中很多是高强度的 ―― 而且 日复一日，年复一年。这种事直到相当近期 的时代还是闻所未闻的。人类只是为了获取 食物，住所和安全才做必要的活动，除此之 外再无其它。这意味着我们应该懒惰，那些 终日懒散的家伙才是这些早期人类的真正后 代 ―― 起码在生活哲学上是的 ―― 而认真 的运动员可以说全都是异类。

Because of this latter point my experience has taught me that we must “break the rules” to some extent when it comes to eating. Certain non-optimal foods, such as grains and other starches, are energy-dense. While this is a disadvantage to our friend the couch potato, one that helps to explain his being so overweight and unhealthy, it has the potential to be quite advantageous to the athlete seeking quick restoration of glycogen stores following a hard workout. This does not contradict the concept that the athlete’s diet should be primarily composed of optimal foods; it merely suggests that there are small windows of time when non-optimal foods may well be beneficial to recovery.

由于后一种事实，我的经验告诉我在吃 东西方面必须在某种程度上“打破常规”。 某些非最佳食物，比如谷物和其它淀粉类， 是有丰富能量的，虽然这些食物对那些终日 懒散的朋友们的身体不利 ―― 这也从一个 方面帮助解释了为什么他们会变得超重而且 不健康 ―― 但却很可能对那些艰苦训练后 需要快速恢复糖原储备的运动员们很有利。 这一观念并不与主流概念相冲突，即运动员 的饮食也应该以最佳食物为主；它只是建议 在某些小的时间段，非最佳食物可能会对身 体恢复相当有利。

The details of how to blend all of these elements into the “athlete’s diet” is the focus of this chapter. To learn more about the concept of optimal foods read The Paleo Diet by Loren Cordain (2002).

本章的重点是讲如何将所有这些细节综 合成“运动员的食谱”。要学习更多的最佳 食物的概念，请参考 Loren Cordain 的著作 《远古食物》（2002）

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Food as Fuel

食物补给

While the human genetic code has changed very little, dietary recommendations change often. In the mid-twentieth century, endurance athletes were advised to avoid starchy foods such as bread and potatoes, and to eat more vegetables and meats instead. In the 1970s, a dietary shift away from protein began with an increase in carbohydrates, especially starchy grains. The 1980s brought concerns for fat in the diet, and low-fat and fat-free foods boomed, with an accompanying increase in sugar consumption. Now the pendulum is swinging back the other way, with the realizations that certain fats are beneficial and that some carbohydrates are deleterious in large quantities.

虽然人类的遗传密码几乎没有改变，但饮食 规范的建议却改了好多次了。在 20 世纪中 期，人们建议耐力运动员不要吃淀粉类食 物，比如面包和土豆，而是吃较多的蔬菜和 肉食；20 世纪 70 年代，饮食规范开始偏离 蛋白质，转而增加碳水化合物，特别是谷物 淀粉；而 80 年代起人们开始关心饮食中的 脂肪，低脂和无脂食物开始兴旺，伴之而起 的是食糖消费的增加。到了现在我们象钟摆 一样又摆到另一边去了，因为研究发现有些 脂肪是对身体有益的，而有些碳水化合物大 量食用也是有害的。

The crux of your daily dietary decisions is the relative mix of the four macro-nutrients you consume – protein, fat, carbohydrates, and water. How much of each you include in your diet has a great deal to do with how well you train and race.

你的每日饮食涉及到四大类营养 ―― 蛋白质，脂肪，碳水化合物和水 ―― 如何 决定各类营养的比例是饮食规范的关键。每 种营养成分占你饮食中的比例会对你的训练 和比赛产生重要影响。

Protein

蛋白质

The word protein is derived from the Greek word proteios, meaning “first” or “of primary importance.” That’s fitting, because determining macronutrient balance begins with protein intake.

蛋白质一词出自希腊语 proteios，意思是 “第一位的”或“最重要的”。这很贴切， 因为决定多种营养成分平衡起始于蛋白质的 摄入。

Protein has a checkered history in the world of athletes. Greek and Roman competitors believed that the strength, speed, and endurance qualities of animals could be gained by merely eating their meat. Lion meat was in great demand. In the 1800s, protein was considered the major fuel of exercise, so athletes also ate prodigious quantities of meat.

In the early part of the twentieth century, scientists came to understand that fat and carbohydrates provide most of our energy for movement. By the 1960s, athletic diets began to change, reflecting this shift in knowledge. In fact, little interest was paid to the role of

蛋白质在运动员世界里有着多变的历 史。希腊和罗马的竞技者都相信吃掉某种动 物的肉，就能获得这种动物的力量，速度和 耐力等特征，所以狮子肉的需求量很大。在 19 世纪初，蛋白质被认为是运动的主要燃 料，所以运动员也开始吃大量的肉。在 20 世纪上半叶，科学家逐渐明白了脂肪和碳水 化合物才是供给运动的主要能量来源。到了 20 世纪 60 年代，这一知识的运用开始反应 在运动员的饮食变化上。事实上，在整个 70 年代和 80 年代几乎就没有人有兴趣去研 究蛋白质在体育运动补给中的地位。一直到

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protein in sports fuel throughout most of the 1970s and 1980s. That changed in the latter years of the twentieth century as more research was done on this almost forgotten macronutrient.

了 20 世纪末这一情况才开始改变，越来越 多地研究投入到了这种几乎被人遗忘的营养 素上面。

Protein plays a key role in health and athletic performance. It is necessary to repair muscle damage, maintain the immune system, manufacture hormones and enzymes, replace red blood cells that carry oxygen to the muscles, and produce up to 10 percent of the energy needed for long or intense workouts and races. It also stimulates the secretion of glucagon, a hormone that allows the body to use fat for fuel more efficiently.

蛋白质对健康和运动能力非常重要，身 体需要用它来修补肌肉损伤，维持免疫系 统，制造荷尔蒙和酶，更换血红细胞（用来 携带氧气到肌肉），并且在高强度或长距离 训练和比赛中提供将近 10％的能量供应。 它还能刺激身体分泌胰高糖素，一种让身体 更有效燃烧脂肪的荷尔蒙。

Protein is so important to the athlete that it may even determine the outcome of races. For example, a study of Olympians by the International Center for Sports Nutrition in Omaha, Nebraska, compared the diets of medal winners and non-medalists. The only significant difference found was that the winners ate more protein than those who did not medal.

蛋白质对运动员是如此重要，甚至可能 会决定比赛结果。例如，位于内布拉斯加州 奥马哈市的国际运动营养中心对奥运选手做 过一次调查，比较获奖牌选手和未获奖牌选 手的饮食。结果发现唯一显著的不同就是奖 牌选手比非奖牌选手吃了更多的蛋白质。

Performance is dependent on dietary protein because the body is unable to produce all it needs from scratch. And, unlike carbohydrates and fat, protein is not stored in the body at fuel depot sites for later use. The protein you eat is used to meet immediate needs, with excess intakes converted to the storage forms of carbohydrates or fat.

食物蛋白质对运动能力如此重要，是因 为身体无法从零开始制作所需的一切。而 且，不象碳水化合物和脂肪那样，蛋白质无 法在身体内储存留待以后使用，你吃进去的 蛋白质会马上供应身体需要，而多余的部分 则被转换成碳水化合物或脂肪的形式存贮在 体内。

Dietary protein is made up of twenty amino acids useable by the human body as building blocks for replacing damaged cells.

Most of these amino acids are readily produced by the body when a need arises, but there are nine that the body cannot manufacture. These “essential” amino acids must come from the diet in order for all the protein-related functions to continue normally. If the diet is lacking in protein, your body is likely to break down muscle tissues to provide what is necessary for areas of greater need, thus resulting in muscle wasting. This was evidenced in 1988 by the 7Eleven cycling team during the Tour de France.

食物蛋白质由 20 种氨基酸组成，被人 体用于构建组织和更换受损的细胞。大多数 氨基酸很容易由身体根据需要合成，但是有 9 种氨基酸是身体无法合成的。这类“关 键”氨基酸必须通过饮食摄入，从而使所有 与蛋白质相关的功能正常继续。如果饮食中 缺乏蛋白质，你的身体就有可能分解肌肉组 织来满足更重要的功能所需的蛋白质需求， 这样就会造成肌肉流失。这一结论在 1988 年的环法大赛中得到证实，当时参赛队伍之 一的“7-eleven”车队发现经过 3 周的比 赛，车队骑手的大腿周长减小了，队医研究 了他们的饮食后发现，他们都是蛋白质摄入

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It was discovered that the circumferences of the 不足。 riders’ thighs decreased during three weeks of racing. After studying their diets, the team doctor determined that they were protein deficient.

Protein is more important for endurance athletes than for those in power sports such as American football, baseball, and basketball. An intense, one-hour criterium can cause the depletion of up to 30 grams of protein, about equal to the amount of protein in a 3-ounce can of tuna. Replacing these losses is critical to recovery and improved fitness. Without such replenishment, the endurance athlete’s body is forced to cannibalize protein from muscle.

相比于力量型运动，比如美式足球，棒 球和篮球，蛋白质对耐力型运动员尤其重 要。一次高强度 1 小时左右的绕圈赛会消耗 掉将近 30 克蛋白质，大约相当于一个 3 盎 司的金枪鱼罐头的蛋白质含量。补充损失是 恢复和提高身体素质的关键，如果不能及时 补充的话，耐力运动员的身体只好被迫消耗 肌肉来满足需要。

Unfortunately, there is not a general agreement within the nutritional field regarding the recommended protein intake for endurance athletes. The U.S recommended daily allowance (RDA) for protein is 0.013 ounces per pound of body weight (0.8gm/kg), but that is likely too low for an athlete. Peter Lemon, a noted protein researcher at Kent State University, suggests athletes eat about 0.020 to 0.022 ounces of protein per pound of body weight each day (1.2 – 1.4gm/kg). During a period of heavy weight lifting, such as in the MS phase described in Chapter 12, Lemon recommends a high of 0.028 ounces per pound (1.8gm/kg). The American Dietetic Association suggests a high-end protein intake of 0.032 ounces per pound (2.0gm/kg) each day. A nonscientific survey of sports scientists from around the world found a rather broad range of 0.020 to 0.040 ounces per pound (1.2 – 2.5 gm/kg) suggested for endurance athletes daily.

Applying these recommendations for a 150pound (68 kilogram) athlete, the possible range, excluding the U.S RDA, would be 3 to 6 ounces (84 to 168 grams) of protein each day.

Table 16.1 shows how much protein is found in common foods.

不幸的是，目前还没有一个营养学界公 认的关于耐力运动员的推荐的蛋白质摄入 量。美国标准的蛋白质每日推荐量（RDA） 是每公斤体重 0.8 克，但对运动员来说这个 量太少了。肯特州立大学的著名蛋白质研究 员 Peter Lemon 建议，运动员每天摄入蛋白 质每公斤体重 1.2－1.4 克；在高负荷举重时 期，比如第 12 章介绍的最大力量阶段， Lemon 建议每公斤体重摄入 1.8 克蛋白质。 美国饮食协会建议的每日摄入的上限值为每 公斤体重 2.0 克。一个非科学性的对全球运 动科学家的民意调查显示，对耐力运动员每 日每公斤体重的摄入蛋白质的推荐量分布在 从 1.2－2.5 克的广大范围内。将这些推荐量 运用到一个 150 磅（68 公斤）的运动员身 上的话，排除美国标准 RDA 以外，每天的 蛋白质摄入量应该是在 84－168 克之间。表 16.1 显示了各种日常食物中的蛋白质含量。

Protein is found in both vegetable and animal forms, and the quantity required, regardless of the source, can be difficult to consume unless you closely watch your diet.

To get 127 grams of protein from vegetable

蛋白质在蔬菜和动物中都有，但如果不 关心蛋白质来源的话，那么除非你天天盯着 饮食，否则很难吃掉足够量的食物。要从蔬 菜类食物中获取 127 克蛋白质，就意味着吃 掉 17 盘意大利面，14 杯酸奶，或者 21 个百

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sources would mean eating 17 cups of spaghetti, 14 cups of yogurt, or 21 bagels. The same 127 grams could also come from 15 ounces of chicken or lean steak, or 17 ounces of tuna. This is a lot of food from either type, but there is an added benefit in getting protein from animal sources: All of the necessary amino acids in the right proportions, easily absorbable iron, zinc, calcium, and vitamin B12 are present and the protein is more absorbable due to less fiber in the meat.

吉饼，但同样 127 克蛋白质也能从 15 盎司 （425 克）鸡肉或瘦肉，或 17 盎司（482 克）金枪鱼中获得。当然这也是很大一份的 食物，但从动物身上获取蛋白质还有个好 处：动物蛋白中所有的必须氨基酸的比例都 是合适的，而且其中的铁，锌，钙和维生素 B12 更容易吸收，另外肉中的纤维素较少， 所以其营养也更容易被人体吸收。

动物来源 烤牛排 鸡胸肉 瑞士硬干酪 猪腰肉 汉堡包 Cheddar 干酪 金枪鱼 鳕鱼 鹿肉 脱脂软干酪 鸡蛋（整个） 蛋白 牛奶（脱脂）

蛋白质（克）

植物来源 干杏仁 老豆腐 百吉饼 扁豆 黑面包 麦片（玉米片） 炸豆泥 烘豆干 鹰嘴豆泥 豆奶 糙米（煮） 西红柿（红）

30.0 30.0 29.0 26.0 26.0 24.5 23.0 23.0 21.0 12.0 12.0 10.0 3.0

蛋白质（克） 20.0 11.0 11.0 9.0 8.0 8.0 6.0 5.0 5.0 3.0 2.5 1.0

Table 16.1 Protein Content of Common Foods per 3.5-ounce (100g) Serving

表 16.1 普通食物每 100 克中的蛋白质含量

So what happens if you fail to get your daily need for protein when training hard?

Occasionally missing out on your daily protein intake probably has no measurable impact on performance, but regular avoidance of high quality protein accompanied by a volume of high-intensity exercise can have a significant impact on training and racing. Besides being a minor fuel source during strenuous exercise, protein is responsible for building muscle, making hormones that regulate basal metabolic rate, and for fighting off disease.

那么如果你训练地很辛苦，却没有摄入 足够的蛋白质，那会怎么样呢？偶尔几天蛋 白质摄入不足好象对运动能力没有什么能够 测量到的影响，但经常性地在高强度训练后 不能摄入高质量蛋白质，却会对训练和比赛 产生重大影响。除了减少了一种对艰苦训练 的次要供能来源以外，蛋白质还负责重建肌 肉，生成荷尔蒙用来调节基础代谢，以及抵 抗疾病。

There’s no doubt that during prolonged, high-intensity exercise, the body turns to stored protein, eventually resulting in the loss of muscle. A 1992 study of sixteen hikers who spent twenty-one days in the Andes Mountains

毫无疑问，在长时间高强度的运动中， 身体会依靠储备的蛋白质供能，最终会导致 肌肉的流失。1992 年的一项对 16 名徒步穿 越安第斯山的旅行者的研究表明，这些每天 需要徒步 5 个小时，并且平均爬升 2500 英

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traveling five hours a day on foot with an average elevation gain of 2,500 feet per day, found significant loss of muscle mass. This may explain why some endurance athletes have a gaunt look during several weeks of rigorous training with low intake of protein.

尺的人的肌肉组织明显减少了。这也许可以 解释为什么耐力运动员经过数周艰苦训练和 低蛋白质摄入后会看上去非常憔悴。

Without meat in the diet, the risk of low iron levels is also high. One study linked low iron levels with injuries in runners. Those lowest in iron had twice as many injuries as those highest in iron. Besides providing protein, lean red meat is also a good source of easily absorbed iron.

饮食中缺少肉的话，缺铁的风险会比较 高。有一项研究表明缺铁会引起跑步者容易 受伤。那些铁质最少的人比铁质最多的人的 受伤的比例高一倍。红的瘦肉除了提供蛋白 质外，也含有容易吸收的铁质。

Are you getting enough protein? One way to determine this is to evaluate your physical and mental well-being. Indicators that you need more protein in your diet include:

你摄入的蛋白质足够吗？其中一种判定 方法就是评估你的生理和精神状态。如果出 现以下情况，那么你就需要在饮食中增加更 多的蛋白质：

• • • •

• • • • • • • • • • •

• • • • • • •

Frequent colds or sore throats Slow recovery following workouts An irritable demeanor Poor response to training (slow to get in shape) Slow fingernail growth and easily broken nails Thin hair or unusual hair loss Chronic fatigue Poor mental focus Sugar cravings Pallid complexion Cessation of menstrual periods

经常感冒或喉咙疼 高强度训练后恢复地很慢 行为暴躁 训练反应迟缓（进入状态慢） 指甲长地慢，并且很容易断 头发稀少，或非正常地掉头发 慢性疲劳 精神不能集中 渴望吃糖 面色苍白 月经周期停止

请注意以上这些指标都不能证明你需要更多 蛋白质，因为其他原因也会导致这些情况。 如果你有这方面的疑问，由注册营养师，或 使用计算机软件，如 DietBalancer 作饮食分 析，也许能帮助你做出判断。另一个简单的 方法就是增加你的蛋白质摄入来看看是否有 效果。你不太会吃进太多的蛋白质。即使蛋 白质占到每天摄入的热量的 30％，如某些 饮食方案所推荐，超出的部分会转化并储存 成糖原或脂肪。目前没有研究表明对健康人 群来说，摄入相对较高的蛋白质会引起健康 方面的问题，只要每天喝足够的水帮助把 氮――蛋白质代谢产生的副产品――排出就 可以了。

Note that none of these indicators is certain proof of the need for more protein, as each may have other causes. A dietary analysis by a registered dietitian, or by the use of a computer software program such as DietBalancer, may help make the determination if you have concerns. Increasing your protein intake to see how it affects you is another simple option. It’s unlikely that you will eat too much protein.

Even at 30 percent of daily calories, as recommended in some diets, the excess, if any, will be converted to glycogen or fat and stored.

There is no research suggesting that moderately high protein diets pose a health risk for otherwise healthy individuals, as long as plenty of water is consumed each day to help with the

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The Cyclist’s Training Bible (3rd edition) Chapter 16 FUEL

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removal of nitrogen, a byproduct of protein metabolism.

ARE YOU REALLY OVERTRAINED?

你真的是训练过度了吗？

Low dietary intake of the mineral iron may be the most common nutritional deficiency for serious multisport athletes, especially women.

Unfortunately it goes undetected in most.

对许多严肃的多项运动的运动员，特别是女运动 员来说，最普遍的营养不良现象也许就是饮食摄 入的铁质不足。不幸的是大多数情况下没人会觉 察到。

A 1998 university study of female high school cross-country runners found 45 percent had low iron stores. In the same study, 17 percent of the boys were low. Other research conducted on female college athletes showed that 31 percent were iron deficient. Up to 80 percent of women runners were below normal iron stores in a 1983 study.

1998 年的一次大学研究发现，跑步横穿美国 的女子高中生中 45％的人铁质含量偏低，而男 生中有 17％铁质偏低。另一项针对大学女子运 动员的研究发现 31％的人铁质缺乏。1983 年的 一个研究发现 80％的女跑步者的铁质含量低于 正常值。

Common accepted, although still debated, causes of iron depletion include high-volume running, especially on hard surfaces; too much anaerobic training; chronic intake of aspirin; travel to high altitude; excessive menstrual flow; and a diet low in animal-food products. Athletes most at risk for iron deficiency, in the order of their risk, are runners, women, endurance athletes, vegetarians, those who sweat heavily, dieters and those who have recently donated blood.

虽然还有争议，但普遍接受的铁质缺乏的原 因包括大运动量的跑步，特别是在硬路面上跑； 太多的无氧训练；长期服用阿司匹林；高海拔地 区的旅行；太多的月经血量；以及动物性食物吃 得太少。运动员按他们铁质缺乏的风险从高到低 排序，依次为：跑步者，女运动员，耐力运动 员，素食者，出汗很多的人，节食者，以及最近 献过血的人。

The symptoms of iron deficiency include loss of endurance, chronic fatigue, high exercise heart rate, low power, frequent injury, recurring illness and an attitude problem. Since many of these symptoms are the same as in overtraining, the athlete may correctly cut back on exercise, begin feeling better, and return to training only to find an almost immediate relapse. In the early stages of iron depletion, performance may show only slight decrements, but additional training volume and intensity cause further declines. Many unknowingly flirt with this level of “tired blood” frequently.

身体缺铁的症状包括耐力减退，慢性疲劳， 训练时心率过快，力量减退，经常受伤，总是生 病，以及精神状态方面的问题。这些症状和过度 训练的症状很相似，所以运动员可能会明智地降 低训练量，然后感觉好些了，但重新训练后马上 发现故态复萌。在身体缺铁的早期阶段，运动能 力也许只减退了一点点，但继续增加的训练量和 强度会引起更大的衰退。许多人经常不自觉地轻 视这种级别的“太累的血”。

If a deficiency is suspected, what should you do? Once a year have a blood test to determine your healthy baseline levels of serum ferritin, hemoglobin, reticulocytes and haptoglobin. This should be done during the Transition, Prep, or Base training periods when training volume and intensity are low. This blood test should be done in a fasted state with no exercise for fifteen hours prior. Your health-care provider will help you understand the results. Then, if the symptoms of low iron appear, a follow-up test may support or rule this out as the culprit. Your blood indicators of iron status may be

如果你怀疑身体缺铁，应该怎么办？每年做 一次血检，检查血清铁蛋白，血色素，网织红细 胞，结合珠蛋白的基本健康水平。你可以在过渡 期，准备期，或基础期等训练量和强度较低的时 期做这种检查。血检前要禁食，并在 15 小时前 停止运动。给你做体检的机构会帮助你了解体检 结果。然后，如果你感到缺铁的症状出现的话， 再做一次检查来验证或排除这种可能。你的血液 指标也许还在“正常”的参考范围内，但却比你 的基线水平要低。许多运动科学家相信，即使是 这样的“正常”范围内的明显下降也会对运动水

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“normal” based on the reference range, but low in relation to your baseline. Many exercise scientists believe that even this obvious dip may adversely affect performance.

平产生消极作用。

Should the blood test indicate an abnormally low iron status, an increased dietary intake of iron is necessary. You may want to have a registered dietitian analyze your eating habits for adequate iron consumption. The RDA for women and teenagers is 15 mg per day. Men should consume 10 mg. Endurance athletes may need more. The normal North American diet contains about 6 mg of iron for every 1,000 calories eaten, so a female athlete restricting food intake to 2,000 calories a day while exercising strenuously can easily create a low-iron condition in a few weeks.

如果血检报告显示非正常的低铁质状态，那 么就必须在饮食中增加铁的摄入。你也许需要一 个注册营养师帮你分析饮食习惯以保证足够的铁 质吸收。妇女和青少年的 RDA（每日推荐量） 为每天 15mg，成年男子为 10mg。耐力运动员需 要更多一些。一般的北美人的食物中每 1000 大 卡热量含大约 6mg 的铁，所以一个每天限定摄 入 2000 大卡热量的女运动员很容易在艰苦训练 几周以后导致缺铁的状况。

Dietary iron comes in two forms – heme and non-heme. Heme iron is found in animal meat. Plant foods are the source of non-heme iron. Very little of the iron you eat is absorbed by the body regardless of the source, but heme iron has the best absorption rate at about 15 percent. Up to 5 percent of nonheme iron is taken up by the body. So the most effective way to increase iron status is by eating meat, especially red meat. Humans probably developed this capacity to absorb iron from red meat as a result of our omnivorous, hunter-gatherer origins. Plant sources of iron, although not very available to the human body due to their accompanying phytates, are raisins, leafy green vegetables, dates, dried fruits, lima beans, baked beans, broccoli, baked potatoes, soybeans and brussels sprouts. Other sources are listed in Table 16.1.

饮食中的铁有两种来源 ―― 亚铁类与非亚 铁类。亚铁类存在于动物肉中，植物性食物是非 亚铁类的来源。不管哪种来源，身体对铁的吸收 率是非常低的，但亚铁类食物的吸收率最高，大 约 15%，所以最有效的补铁方式就是吃肉，尤 其是红肉。人类也许是从我们杂事性的从事狩猎 采集的祖先那里继承了这种从红肉中吸收铁质的 能力。植物性的铁质来源，如葡萄干，阔叶绿色 蔬菜，枣子，干果，利马豆，烘豆子，花椰菜， 烘土豆，大豆和芽甘蓝，由于其中的铁结合了肌 醇六磷酸因而不太适合人体吸收。其他的铁质来 源请参考表 16.1。

Iron absorption from any of these foods, whether plant or animal, is decreased if they are accompanied at meals by egg yolk, coffee, tea, wheat, or cereal grains. Calcium and zinc also reduce the ability of the body to take up iron.

Including fruits, especially citrus fruit, in meals enhances iron absorption.

如果和蛋黄，咖啡，茶，小麦或谷物类食品 一起吃的话，那么无论从动物类还是植物类食物 中的铁质的吸收率都会降低。钙和锌也会降低人 体吸收铁的能力。和水果一起吃，特别是柑桔类 水果，可以提高铁的吸收能力。

Don’t use iron supplements unless under the supervision of your health-care provider. Some people are susceptible to iron overload, a condition called hemochromatosis marked by toxic deposits in the skin, joints, and liver. Other symptoms, including fatigue and malaise, may mimic iron deficiency and overtraining. Also note that ingesting iron supplements is the second leading cause of poisoning in children. Aspirin is first.

不要服用补铁制剂，除非在你的保健医生的 监督下。有些人容易受服铁过量的影响而得一种 叫做“血色沉着症”的病，在皮肤，关节和肝脏 产生有毒的沉淀。其他症状包括可能与缺铁及训 练过度相似的疲劳和不舒服。另外请注意补铁制 剂是引起儿童中毒的排名第二位的主因，第一位 是阿司匹林。

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The Cyclist’s Training Bible (3rd edition) Chapter 16 FUEL

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Sidebar 16.1

工具栏 16.1

Carbohydrates

碳水化合物

Carbohydrates are critical for performance in endurance events, as they provide much of the fuel in the forms of glycogen and glucose that is converted to useable energy by the body.

Low carbohydrates stores are likely to result in poor endurance and lackluster racing.

碳水化合物对耐力运动至关重要，因为它以 糖原和葡萄糖的形式储存在体内，并提供运 动所需的大多数能量。碳水化合物储备过低 有可能导致耐力不足以及糟糕的比赛成绩。

The zealous athlete who learns this often overeats carbohydrates at the expense of protein and fat. A day in the life of such a person may find that breakfast is cereal, toast, and orange juice; a bagel is eaten as a midmorning snack; lunch is a baked potato with vegetables; sports bars or pretzels are eaten in the afternoon; and supper is pasta with bread. Not only is such a diet excessively high in starch with an overemphasis on wheat, but it is also likely to provide dangerously low protein and fat levels. Such a dietary plan could be improved by replacing the cereal with an egg-white omelet and including fresh fruit, topping the potato with tuna, snacking on mixed nuts and dried fruit, and eating fish with vegetables for supper.

这就使得某些狂热的运动员会吃太多的 碳水化合物，因而减少了蛋白质和脂肪摄 入。如果观察这个人的一天的话，早餐也许 是吃麦片，烤面包和橙汁；上午的甜点是百 吉饼；中午吃烤土豆和蔬菜；下午吃脆饼干 或去运动酒吧；晚餐则是意大利面食和面 包。这样的膳食结构的问题是太强调面食因 而导致淀粉过多，而且蛋白质和脂肪水平又 太少了。如果要改善这样的膳食计划的话， 可以把麦片换成用蛋白做的煎蛋卷以及新鲜 水果，把土豆换成金枪鱼，甜点换成坚果和 干果，而晚餐则吃鱼和蔬菜。

When you eat a high-carbohydrate meal or snack, the pancreas releases insulin to regulate the level of blood sugar. That insulin stays in the blood for up to two hours, during which time it has other effects, such as preventing the body from utilizing stored fat, converting carbohydrates and protein to body fat, and moving fat in the blood to storage sites. This may explain why, despite serious training and eating a “healthy” diet, some athletes are unable to lose body fat.

当你吃进高碳水化合物食品和小吃时， 胰腺会分泌胰岛素来调节血糖浓度。胰岛素 会在血液中存留 2 小时，在这期间它还有其 他作用，比如阻止身体利用脂肪，把碳水化 合物和蛋白质转化为脂肪，以及把血液中的 脂肪转移到储存处。这也许能解释为什么有 些运动员虽然训练得很刻苦，吃得也很“健 康”，但就是无法减轻体重。

Some carbohydrates enter the bloodstream quicker than others, producing an elevated blood-sugar response and quickly bringing about all the negative aspects of high insulin described above. These rapidly digested carbohydrates are high on the glycemic index – a food rating system developed for diabetics.

Foods with a low glycemic index produce a

有些碳水化合物进入血液的速度比较 快，引起的血糖升高很快导致大量胰岛素的 分泌并引起上述所有的消极作用。这些能够 被快速消化的碳水化合物有较高的“升糖指 数” ―― 一种为糖尿病患者制定的食品分 级系统。低升糖指数的食物引起血糖升高的 速度比较慢，从而避免吃高升糖指数食物引

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less dramatic rise in blood sugar, and help avoid the craving for more sugary food that comes with eating high-glycemic carbohydrates. Table 16.2 lists some common high-, moderate-, low-, and very low-glycemic foods.

起的总想吃更多含糖食物的渴望。表 16.2 列举了一些常用的高，中，低升糖指数的食 品。

高升糖指数 (> 80%) 法式面包 糖浆 烘土豆 玉米麦片 欧洲萝卜 速食土豆 粒状麦粉 面食，米饭 米糕 中等升糖指数 (50-80%) 全麸麦片 黑面包 油炸甜甜圈 杏 全麦面包 冰激凌 百吉饼 白面包 芒果 香蕉 玉米片 牛奶什锦早餐 大麦 玉米粉 松饼 甜菜 甜玉米 麸皮燕麦粥 黑豆汤 蒸粗麦粉 燕麦片 Pita 面包 饼干 橙汁 低升糖指数 (30-49%) 苹果 黑豆 葡萄汁 苹果汁 利马豆 葡萄 苹果沙司 杂色豆 猕猴桃 烘豆子 巧克力 橙子 极低的升糖指数 (LESS THAN 30%) 大麦 樱桃 小扁豆 四季豆 葡萄柚 牛奶

米饭 chex 速食米饭 米饭 krispies

白米饭 木薯 冻豆腐

浓豌豆汤 菠萝 爆米花 薯片 煮土豆 土豆泥 甜土豆 能量棒

南瓜 葡萄干 糙米 黑麦面包片 软饮料 墨西哥卷 西瓜 山药

意大利面点 梨 黑眼豌豆 鹰嘴豆

黑麦 番茄汤 水果酸奶

桃子 花生

李子 黄豆

Table 16.2 Glycemic index of Common Foods

表 16.2 一般食物的升糖指数

How a carbohydrate food is prepared and what other foods it is eaten with affects its glycemic index. Adding fat to high-glycemicindex food lowers its glycemic index by slowing down digestion. An example of this is ice cream, which has a moderate glycemic index despite the presence of large amounts of sugar. In the same way, adding fiber to a meal that includes a high- or moderate-glycemicindex carbohydrate reduces the meal’s effect on your blood sugar and insulin level and turns it into timed-release energy.

碳水化合物食物如何吃以及和什么食物 一起吃都会影响它的升糖指数。把脂肪和高 升糖指数食物一起吃会因消化减慢而降低它 的升糖指数。典型的例子就是冰激凌，虽然 它含有大量的糖，但却是中等升糖指数的食 品。同样，在吃高和中等升糖指数食物时添 加食物纤维也能降低对血糖的影响，以及胰 岛素的水平，从而把碳水化合物变成可控释 放的能量。

Notice in Table 16.2 that many of the foods that have a moderate- to high-glycemic index are the ones we have typically thought of as “healthy” and therefore eaten liberally.

注意在表 16.2 中列出的很多中等和高 升糖指数的食物是我们所公认的“健康”食 物，因此被不加限制地食用。这些包括淀粉

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These include the starchy foods – cereal, bread, rice, pasta, potatoes, crackers, bagels, pancakes, and bananas. No wonder so many endurance athletes are always hungry and have a hard time losing excess body fat. Their blood sugar levels are routinely kept at high levels, causing regular cascades of insulin. Not only do high insulin levels produce regular and frequent food cravings and excess body fat, they are also associated with such widespread health problems as high blood pressure, heart disease, and adult-onset diabetes.

类食物 ―― 麦片，面包，米饭，意大利 面，土豆，饼干，百吉饼，煎饼和香蕉。怪 不得有那么多的耐力运动员总是觉得饿，而 且降低身体多余脂肪如此地困难。他们的血 糖水平总是周期性地保持在高水平，从而导 致胰岛素的大量分泌。高胰岛素水平除了会 导致经常性的对食物的渴望以及多余的身体 脂肪，它还与许多很普遍的健康问题有关 系，比如高血压，心脏病，以及后天性糖尿 病。

But moderate- and high-glycemic-index foods have an important role in the athlete’s diet. During long and intense training sessions and races it is necessary to replenish carbohydrate stores in the muscles and liver.

That’s why sports drinks and gels are used during exercise. The thirty minutes immediately following a hard training session is when moderate- to high-glycemic-index carbohydrates and insulin are also beneficial.

This is the time to use a commercial recovery drink or starchy food. Combining protein with a high-glycemic-index food at this time has been shown to effectively boost recovery. For very hard workouts, this recovery window during which higher glycemic carbohydrates are eaten may extend as long as the duration of the preceding workout. So if you do a very intense two-hour ride, continue taking in highglycemic foods for two hours post-workout.

但中等和高升糖指数食物在运动员的膳 食仍然中扮演重要角色。在长距离和高强度 的训练和比赛中，补充肌肉和肝脏中储存的 碳水化合物是非常必要的。这就是为什么在 运动中需要吃运动饮料和能量棒（凝胶）。 艰苦训练后的 30 分钟内，吃高和中等升糖 指数的碳水化合物包括胰岛素的分泌对身体 都是有利的。在这段时间内也适合喝市面上 卖的恢复性饮料或淀粉类食物，另外研究表 明在这段时间里把高升糖指数食物和蛋白质 一起吃也能够有效地促进恢复。对于那些非 常艰苦的训练来说，适合吃高升糖指数食物 的时间段也许可以延长到与前期训练大致相 当的持续时间。这就是说，如果你做了一次 2 小时的非常高强度的骑行，训练后的两小 时内你都可以吃高升糖指数的食物。

Except for during and immediately after exercise, sports drinks, gels, and soft drinks should be avoided, however. Other high- and moderate-glycemic-index foods should be consumed in quite limited quantities throughout the day, also.

除了在训练中和训练刚结束时可以吃运 动饮料，能力棒（凝胶）以及软饮料以外， 在其他时间段应该避免吃这些东西。另外高 和中等升糖指数的食物的摄入在平时也应该 限制在非常有限的量。

Eating a diet extremely high in carbohydrates is not unanimously supported by the sports science literature. A highcarbohydrate diet may cause your body to rely heavily on glycogen for fuel during exercise, with an associated increase in blood lactate levels, while reducing your use of fat as a fuel for exercise.

对于极端高碳水化合物的饮食的使用， 运动科学文献对此看法不一。高碳水化合物 饮食会导致你的身体高度以来糖原作为运动 的能量来源，相应地会增加血乳酸盐水平， 并降低你使用脂肪作为运动能量来源的机 会。

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Fat

脂肪

In the 1980s, Western society painted dietary fat as such as terrifying specter that many athletes still see all types of fat as the enemy and try to eliminate it entirely from their diet.

Indeed, there are some types of fat that should be kept as low levels. These are saturated fat, found in prodigious quantities in feedlot cattle, and trans fatty acids, the man-made fats found in many highly processed foods and called “hydrogenated” on the label. Hydrogenated fats lead to artery clogging the same as the saturated variety.

在 20 世纪 80 年代，西方社会把膳食脂肪描 述成可怕的幽灵，以致于许多运动员仍然把 所有的脂肪视为敌人，并努力把所有的脂肪 从他们的餐桌上全部清除。实际上，有些类 型的脂肪是应该在某种程度上保留的。我们 知道饱和脂肪――大量存在于饲养牲畜体 内，以及反式脂肪酸，一种人造脂肪，在许 多高度加工食品中存在，被冠以“氢化合 物”的标签。氢化合脂肪与饱和类脂肪都会 导致动脉阻塞。

Don’t confuse these “bad” fats with all types of fat. There are, in fact, “good” fats that not only prevent dry skin and dull hair, but more importantly help maintain a regular menstrual cycle in women and prevent colds and other infections common to serious athletes. Such fats also assist with the manufacture of hormones, such as testosterone and estrogen, and nerve and brain cells, and are important for carrying and absorbing the vitamins A, D, E, and K. Fat is also the body’s most efficient source of energy. Every gram of fat provides nine calories, compared with four each for protein and carbohydrates. You may find that eating these essential fats improves your long-term recovery and capacity to train at a high level, if you previously have been low in them.

但是不要认为这些“坏”脂肪就代表了 所有的脂肪。实际上，确实有“好”脂肪， 不但能防止皮肤干燥和头发干枯，更重要的 是能帮助女性保持月经周期，并帮助认真的 运动员防止感冒和其他感染。这类脂肪还能 辅助制造荷尔蒙（比如睾丸激素和雌性激 素）以及神经和脑细胞，并且能够帮助运载 和吸收维生素 A，D，E 和 K。脂肪还是身 体最有效的能量来源。每克脂肪燃烧能提供 9 千卡热量，而蛋白质和碳水化合物是 4 千 卡。你也许会发现吃这些关键性的脂肪能改 善你的长期恢复以及在高水平下训练的能 力，如果你原先这方面能力较差的话。

After three decades of believing that very high-carbohydrate eating is best for performance, there is now compelling evidence, albeit in the early stages, that increasing fat intake while decreasing and properly timing carbohydrate consumption may be good for endurance athletes, especially in events lasting four hours or longer. Several studies reveal that eating a diet high in fat causes the body to preferentially use fat for fuel, and that eating a high-carbohydrate diet results in the body relying more easily on limited stores of muscle glycogen for fuel.

Theoretically, even the skinniest athlete has enough fat stored to last for forty hours or more

30 年前人们开始相信超高碳水化合物 的饮食对运动能力是百利无害的，但现在有 些引入注目的证据显示，在早期吃高碳水化 合物饮食，然后逐渐增加脂肪摄入同时减少 并在适当时间补充碳水化合物，这样对耐力 运动员比较有益，特别是那些需要持续 4 小 时甚至更长时间的运动。有些研究表明膳食 中脂肪含量高会使身体偏向于使用脂肪做为 燃料，而吃高碳水化合物饮食会造成身体更 容易依赖肌肉中有限的糖原储备做为燃料。 理论上说，即使是最瘦的运动员也有足够的 脂肪储备在低强度下无需补充地骑 40 个小 时或更长时间，但使用碳水化合物却最多只

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at a low intensity without refueling, but only enough carbohydrates for about three hours at most.

能坚持 3 个小时。

A study at State University of New York illustrates the performance benefits of fat.

Researchers had a group of runners eat a higher-than-usual fat diet consisting of 38percent fat and 50-percent carbohydrate calories for one week. The second week they ate a more typical high-carbohydrate diet with 73 percent of calories coming from carbs and 15 percent from fat. At the end of each week the subjects were tested for maximum aerobic capacities and then ran themselves to exhaustion on a treadmill. On the higher-fat diet their VO2max was 11 percent greater than when they were on the high-carbohydrate diet and they lasted 9 percent longer on the run to exhaustion. One confounding element of the study, however, was that the subjects were glycogen-depleted before starting the endurance run.

纽约州立大学的一项研究表明脂肪对运 动能力的好处。研究者让一组长跑者吃超出 常规的高脂肪膳食，第 1 周的饮食中含 38 ％的脂肪和 50％的碳水化合物。第二周， 让他们吃更多的高碳水化合物食物，达到 73％的碳水化合物和 15％的脂肪。每周结 束前会测试他们的最大摄氧量，并让他们在 跑步机上跑到精疲力尽。测试结果：采用高 脂肪膳食时，他们的 VO2max 比采用高碳水 化合物膳食时高 11％，跑到精疲力尽的时 间延长了 9％。不过这项研究的一个令人困 惑的元素在于研究的课题是在耐力长跑前的 糖原损耗。

A 1994 study conducted by Tim Noakes, M.D, Ph.D., author of The Lore of Running (1991), and colleagues at the University of Cape Town in South Africa found that after cyclists ate a diet of 70 percent fat for two weeks, their endurance at a low intensity improved significantly compared with cycling after consuming a diet high in carbohydrates for two weeks. At high intensities, there was no difference in the performances – fat did just as well as carbohydrates.

1994 年，由 Tim Noakes（医学和科学 博士，《跑步的学问》的作者）和南非开普 敦大学的同事一起主持的一项研究发现，给 骑手们吃含 70％脂肪的膳食，两个星期 后，他们在低强度下的耐力水平相比于吃两 周的高碳水化合物饮食，大幅度提高了；而 在高强度运动中，他们的表现没有区 别 ―― 脂肪的表现和碳水化合物一样棒。

Other research has shown that our greatest fears associated with dietary fat – risk for heart disease and weight gain – do not occur when eating a diet that includes what might be called “good” fats. The good fats are monounsaturated and omega-3, polyunsaturated fatty acids, which were plentiful in our Stone Age ancestors’ diets according to paleontology. The oils and spreads of almonds, avocado, hazelnuts, macadamia nuts, pecans, cashews, and olives are high in these fats. Other good sources are the oils of cold-water fish such as tuna, salmon, and mackerel. The red meat of wild game also

其他的研究显示我们对膳食脂肪的最大 恐惧 ―― 心脏病和体重增加的危险 ―― 如 果我们吃所谓的“好”脂肪的话并不会发 生。这些好脂肪是单不饱和脂肪酸， Omega-3 脂肪酸，和多不饱和脂肪酸。根据 古生物学的研究，这些脂肪在我们石器时代 的祖先的膳食中非常丰富，杏仁，鳄梨，榛 子，澳洲坚果，美洲山核桃，腰果和橄榄中 这些脂肪的含量很丰富。其他的来源如冷水 鱼的油，比如金枪鱼，三文鱼和鲭鱼。野味 的红肉中也提供了很多的单不饱和脂肪酸和 Omega-3 脂肪酸。芥花子油是另一种很好的 来源。

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provides significant amounts of monounsaturated and omega-3 fats. Canola oil is another good source.

The bottom line on fat is to select the leanest cuts of meat (wild game or free-range cattle, if possible); trim away all visible fat from meat, including fish and fowl; eat low- or non-fat dairy in small quantities; avoid trans fatty acids in packaged foods; and regularly include monounsaturated and omega-3 fats in your diet. Eating 20 to 30 percent of calories from fat, with an emphasis on the good fats, is not harmful, and may actually be helpful for training and racing if your fat intake has been low.

脂肪摄入的底线是挑选肉中最瘦的部分 （如果可能，尽量吃野味或放养的牲畜）； 从肉上剔掉可见的脂肪，包括鱼和家禽；吃 少量的低脂或脱脂牛奶；避免打包食品中的 反式脂肪酸；定期在膳食中增加单不饱和脂 肪酸和 Omega-3 脂肪酸。每日摄入热量中 有 20－30％来自脂肪――主要是好脂 肪――对身体无害，而且如果你原先的脂肪 摄入较低的话，也许还会对你的训练和比赛 有好处。

Water

水

Many athletes don’t drink enough fluids, leaving them perpetually on the edge of dehydration. In this state, recovery is compromised and the risk of illness rises.

Drinking throughout the day is one of the simplest and yet most effective means of boosting performance for these athletes. Since sports drinks and most fruit juices are high to moderate on the glycemic index, the best fluid replacement between workouts is water.

许多运动员喝水不足，使得他们总是处在脱 水的边缘。在这种状态下，恢复会比较慢， 生病的危险也会增加。对这些运动员来说， 全天不断喝水是一项最简单也是最有效的提 高运动能力的方法。由于运动饮料和大多数 果汁有高或中等的升糖指数，所以在不运动 时的最好的饮料就是水。

Dehydration results in a reduction of plasma, making the blood thick and forcing the heart and body to work harder moving it. Even with slight dehydration, exercise intensity and duration are negatively affected. A 2-percent loss of body weight as fluids will slow a racer by about 4 percent – that’s nearly five minutes in a two-hour race. When race intensity is high, you must stay well hydrated to keep up.

脱水会导致血浆的减少，使得血液粘 稠，从而加重心脏和身体负担。即使是轻微 的脱水也会对运动强度和持续时间产生负面 影响。身体如果失去占体重 2％的体液，就 会使比赛者降低 4％的运动能力 ―― 相当 于在 2 小时的比赛中慢 5 分钟。如果比赛强 度很大的话，你必须保持充足水分才能坚持 下去。

A 150-pound (68 kg) adult loses a little more than a half-gallon (2 liters) of body fluids a day just in living, not including training. Up to half of this loss is through urine at the rate of about 2 ounces (30 ml) per hour. Heavy training or a hot and humid environment can increase the loss to 2 gallon (8 liters) daily through heavy sweating.

一个 68 公斤的成年人每天会失去 2 升 多的体液，这还不包括训练。失去的水分中 有一半是尿，差不多每小时排尿 30 毫升。 高强度训练或潮湿炎热的环境能够引起大量 出汗，使体液损失增加到每天 8 升。

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Unfortunately, the human thirst mechanism is not very effective. By the time we sense thirst, dehydration is already well under way. Following prolonged and intense training or racing, it may take twenty-four to forty-eight hours to rehydrate if thirst is the controlling factor. In contrast, a dog will drink up to 10 percent of its body weight immediately following exercise, replacing all lost water. It’s important to drink water steadily throughout the day when you are training whether you are thirsty or not.

不幸的是，人体的口渴机制不是非常有 效。当我们感到口渴时，实际上已经脱水 了。如果靠口渴来控制喝水，在持续时间较 长的高强度训练或比赛以后，也许会需要 24 到 48 小时才能恢复身体的水分。相比之 下，狗能运动之后马上喝下占其体重 10％ 的水以补充它失去的所有体液。所以在你训 练的时候，不管是否口渴，都要不断地喝 水，这一点非常重要。

Get in 8 to 12 cups (1 to 1.5 liters) a day, depending on your body size and training load.

For every pound (450 g) lost during exercise, an additional 2 cups (500 ml) of water is needed. You can also use your rate of urination and urine color as a guide. You should need to visit the toilet at least once every two hours during the day and your urine should be clear to straw-colored. If you aren’t achieving these standards, drink more.

根据你的体型喝训练量，每天喝 8 到 12 杯水（1－1.5 升）。在训练中每失去 1 磅 （450 克）体重，就需要补充 2 杯水（500 毫升）。你也可以根据排尿的频率和尿液的 颜色指导喝水。你应该至少每隔两小时光顾 一次洗手间，而尿液应该是无色或淡黄色。 如果你达不到上述标准，多喝点水。

Periodization of Diet

饮食的周期性

The optimal diet for peak performance must vary with the athlete just as the optimal training protocol must vary from person to person. We can’t all eat the same things in the same relative amounts and reap the same benefits.

Where your ancestors originated on the planet and what was available for them to eat for the last 100,000 years or so, is important for what you should eat now.

高峰期的最佳饮食对不同运动员来说肯定是 不一样的，就象最佳的训练方案也是因人而 异的一样。我们不可能都吃同样的东西，或 吃同样多的食物，并获得同样的好处。但是 了解你的祖先最早在地球上吃什么以及最近 10 万年来都吃了些什么，对指导你应该如 何吃是很重要的。

So the bottom line is that you must discover what mix of foods works best for you.

If you have never experimented with this, don’t automatically assume you have found it already. You may be surprised at what happens when changes are made at the training table. A word of caution: Make changes gradually and allow at least three weeks for your body to adapt to a new diet before passing judgment based on how you feel and your performance in training. It usually takes at least two weeks to adapt to significant changes before seeing any benefit. During the adaptation period you may

所以底线就是你必须了解如何搭配食物 对你最有利。如果你从没有做过这方面的实 验，那么就别想当然地以为你已经了解了。 你的训练表格的改变也许会使你对引起的变 化感到吃惊，所以记住这句话：慢慢的改变 饮食，让身体至少有 3 周的时间适应新的饮 食，而不要过早地根据训练表现和感觉来下 结论。饮食的重大调整需要至少两周才能被 身体适应，在这之前你看不到任何好处，在 适应期你也许会感到昏昏欲睡以及状态很 差。因此，饮食调整最好是放在赛季最初时

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feel lethargic and train poorly. For this reason, changes in diet are best done in the Transition and Preparation periods early in the season.

Also, be aware that as you age, changes may occur in your body chemistry requiring further shifts in the diet.

的过渡期和准备期。另外，请注意随着年龄 增长，你会更加需要饮食的改变来调整身体 的化学状态。

That said, an optimal diet to enhance training, racing, and recovery involves not only eating moderate amounts of protein, carbohydrates, and fat, but also varying the mix of these macronutrients throughout the year. In other words, diet should cycle just as training cycles within a periodization plan. Protein serves as the anchor for the diet and stays relatively constant throughout the year as fat and carbohydrates rise and fall alternately with the training periods. Figure 16.1 illustrates this “see-saw” effect of the periodized diet. Note that the numbers used in this figure are merely an example, and the diet right for you may vary considerably.

这就是说，能够提高训练，比赛和恢复 的最佳饮食不光包括要吃适量的蛋白质，碳 水化合物和脂肪，还包括在整个年度中调整 各种营养素的混合比例。换句话说，就象周 期性计划中的训练周期一样，饮食计划也有 周期。蛋白质就象是周期的支点，在全年饮 食中保持相对恒定的摄入；脂肪和碳水化合 物的摄入则根据训练周期的变化交替地升高 或降低。图 16.1 显示了这种“跷跷板”式 的周期性的饮食。注意图中使用的数据只是 用作示例，而完全适合你的饮食数据可能与 之有所出入。

Figure 16.1 The dietary periodization “seesaw”.

The percentages are for illustration only and will vary between athletes.

图 16.1

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“跷跷板”式的饮食周期性。 百分比数据只用作示例，对不同运 动员各不相同。

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Antioxidant Supplements

抗氧化剂

Generally it’s a good idea to meet your nutritional needs with real foods and use food supplements sparingly. Scientists and supplement designers just aren’t as smart as Mother Nature when it comes to deciding what to include and what to leave out of foods. Real food provides everything needed for health and fitness. Adding lots of pills and potions to your diet is usually not wise. The exception is antioxidant supplements. Here’s why.

一般来说，我们应该吃真正的食物来满足身 体的营养需求，而且尽量少吃营养品补剂。 在决定应该在食物中加入什么，去除什么的 问题上，科学家和营养品设计者没法比大自 然母亲更聪明。真正的食物能提供为保持健 康和体质所需的所有营养，所以在饮食中加 入太多的药丸和补剂是不明智的。但抗氧化 剂是个例外。原因如下。

The process of metabolizing food and oxygen for exercise releases free radicals that cause damage to healthy cells. This is much like the rusting of metal – a breakdown caused by oxidation. Hard training produces large numbers of free radicals, which threaten your health and ability to recover following workouts.

在活动时，身体在食物和氧气的代谢过 程中会释放对健康细胞有损害的自由基。这 就象金属会生锈一样 ―― 都是由氧化带来 的毁损。艰苦训练会制造大量的自由基，这 会威胁你的健康，以及训练后的身体恢复能 力

For example, one study measured byproducts of free radical damage in highly trained athletes, moderately trained athletes, and a sedentary group. The researchers found that the highly trained athletes had the highest levels of damage, while the moderately trained subjects had the least. The sedentary group was in the middle. A little exercise appears to be a healthy thing when it comes to free radicals, but extensive exercise or none at all causes problems.

例如，有一项研究测量了三组人群的因 自由基造成的身体损害，分别是高度训练的 运动员，中等训练的运动员，和久坐人群。 研究发现高度训练的运动员受到的身体损害 最大，中等训练的运动员损害最小，而久坐 人群处于中间位置。看起来在关于自由基的 问题上，少量运动对身体是有好处的，而太 剧烈的运动或一点不运动都会有问题。

In recent years, studies have shown that vitamins C and E reduce damage and prevent colds associated with extreme physical exertion by combining with the free radicals to stop the oxidative process. The research studies typically use large doses of each of these micronutrients – usually hundreds of times the RDA. Because the calculation involves variables such as age, sex, diet, body fat, size, and training load, it is difficult to determine the necessary amounts for each individual.

Recommended daily intakes based on these studies generally fall into the following ranges:

最近几年的研究表明维生素 C 和 E 能与 自由基结合并阻止其氧化过程，从而减少其 对身体的损害，以及因竭力运动引起的感冒 发生。在这些研究中，一般会让受试人群服 用大剂量的各种营养素 ―― 一般比美国标 准每日推荐量（RDA）高上百倍。但因为需 要考虑到了各种变数，比如年龄，性别，饮 食习惯，体脂含量，身高，以及训练量，所 以很难确定一个适合所有人的必须摄入量。 以下是基于各项研究的推荐的每日摄入量所 分布的范围：

Vitamin E

维生素 E

400 -- 800 IU

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400－800 国际单位

The Cyclist’s Training Bible (3rd edition) Chapter 16 FUEL Vitamin C

维生素 C

300 – 1,000 mg

The problem is that in order to get even the lowest of these dosages you would have to eat all of the following foods every day: Asparagus Avocados Broccoli Peaches Prunes Tomato juice Spinach Wheat germ

自行车训练圣经（第三版） 第 16 章 补给 300－1000 毫克

但问题是即便只是为了达到上述的最小摄入 量，你也必须每天吃下所有下列的食物： 芦笋 鳄梨 花椰菜 梨子 干洋李 番茄汁 菠菜 麦芽

15 spears 31 4 cups 33 30 12 ounces 17 cups ¼ cup

15 根 31 个 4 杯（0.96 公斤） 33 颗 30 个 12 盎司（340 毫升） 17 杯（4 公斤） ¼杯（60 毫升）

While some cyclists I know put away 3,000 to 4,000 calories a day, none eat such foods in these volumes.

我知道有些骑手每天能吃进 3000 到 4000 大 卡的热量，但却没人能吃得下这么多东西。

While eating a wholesome diet from a wide-ranging menu is absolutely necessary for optimal health and fitness, few people, including athletes, achieve the recommended standards. For example, it has been estimated that the minimum goal of eating five fruit and vegetable servings per day is accomplished by less than 10 percent of the American population.

虽然吃范围广泛的有益健康的食物对健 康和身体素质来说是绝对必要的，但很少有 人，包括运动员，能够达到推荐的摄入标 准。比如说，只有不到 10％的美国人能达 到每天吃 5 个水果和蔬菜的最低目标。

While it is true that serious athletes tend to eat more than average citizens, they seldom eat enough of the right foods. A 1989 study of triathletes who competed in the national championship; the Hawaii Ironman; or the Huntsville, Alabama, Double Ironman® found that as a group they had inadequate caloric intakes due to unusual eating habits. They also demonstrated poor food selection resulting from rigorous training schedules and limited time for eating.

当然认真的运动员确实会比平常人吃得 多一些，但他们却没吃进应该吃的东西。在 1989 年有一项研究，针对的都是参加全国 锦标赛的铁人三项运动员，比如夏威夷铁人 赛，或亚拉巴马州 Huntsville 镇的双倍铁人 赛。研究发现他们都因为不正常的饮食习惯 而造成集体性的热量摄入不足，而且这些运 动员所吃的食物选择性不够，因为训练日程 太满，吃饭的时间太少了。

Athletes often rely on daily multiple vitamins, but these seldom provide vitamins C and E in large enough volumes. Highly-trained athletes may need to supplement their diets with individual dosages, especially vitamin E. It appears that these supplements should be taken with meals twice a day for best results.

运动员常常依赖于每天吃多种维生素 片，但其中所含的维生素 C 和 E 的成分却 不够多。高度训练的运动员也许应该在他们 的饮食中补充一些剂量，特别是维生素 E。 这些补剂应该在就餐时吃，一日两次，以达 到最佳效果。

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Vitamin C has a low level of risk associated with usage at the above level, but high dosages of vitamin E can cause problems for those who are deficient in vitamin K. Check with your health-care provider before starting supplementation.

维生素 C 若服用过量，其危险性比较 小，但大剂量的维生素 E 会对那些维生素 K 缺乏的人造成问题。所以在开始吃之前，请 和你的保健医生确认一下。

Ergogenic Aids

增进机能的辅助物品

Several years ago university researchers asked a group of elite athletes to answer a question: “If you could take a pill that would ensure a gold medal in the next Olympics, but you would die within five years, would you take it?” The overwhelming answer was “Yes!”

几年以前的某大学研究中，请一组精英运动 员回答以下问题：“如果给你吃一种药丸能 让你在下届奥运会里拿到金牌，但你会因此 而在 5 年中死掉，你会吃吗”？结果得到的 回答几乎全是“要吃”！

Such attitudes have led elite athletes to experiment with anabolic steroids, erythropoietin (EPO), amphetamines, and other banned ergogenic aids. Some have consequently died in their quest for athletic excellence. Others have simply wasted their money on products that have no benefit beyond a placebo effect and have not withstood scientific investigation.

正是这种态度导致精英运动员们尝试合 成代谢类固醇，促红细胞生成素（EPO）， 安非他命，以及其他一些违禁的增进机能药 物。有些人已经为他们对运动巅峰能力的探 索付出生命代价，另一些人只是因为抵挡不 住所谓的科学研究而浪费金钱去吃那些和安 慰剂没什么区别的东西。

There is no magic pill that will guarantee an Olympic medal – or even a better-thanaverage race performance in your local crit.

Training is still the single most important component of athletic excellence. There are, however, a few products that go beyond a normal diet and which science has generally found effective. I say “generally,” because as with the scientific study of almost anything, there are often contradictory results. Also, not all ergogenic aids have the same benefits for everyone. Individualization applies here just as it does in training.

没有什么能保证得到奥运会奖牌的所谓 神奇药丸 ―― 甚至没有什么药物能让你在 本地区的绕圈赛中发挥得比平时好。训练仍 然是决定运动能力的唯一最重要的因素。当 然了，确实有一些不同于普通饮食的药品， 科学也证实是普遍有效的。我说“普遍”， 是因为科学研究的对象无所不包，常常会发 生相互矛盾的结果。另外，增进机能的辅助 物品的效果也是引人而异的，就象训练需要 个性化设计一样。

Before deciding upon the use of certain ergogenic aids, the following five questions should be answered:

在决定使用某种增进机能的辅助物品之 前，你应该先考虑以下 5 个问题：

1. Is it legal? Products are often promoted to athletes despite the fact that they contain a banned substance. There have been many instances of blind trust resulting in a disqualification or worse for an elite

1.

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吃它合法吗？有一些药物确实能提高运 动员成绩的，但其中含有违禁的成分。 有许许多多这样的例子，精英运动员因 为盲目的信赖导致禁赛甚至更糟的结

The Cyclist’s Training Bible (3rd edition) Chapter 16 FUEL

自行车训练圣经（第三版） 第 16 章 补给 局。要想了解某个特殊药物，可以访问 美国奥委会官方网站 www.olympicusa.org 的反兴奋剂政策的链接。

athlete. To check on a specific product, visit the U.S. Olympic Committee’s AntiDoping Policies link at the Web site at www.olympic-usa.org.

2. Is it ethical? Only you can answer this question. Some believe that sport must be conducted in its purest form with absolutely no artificial assistance. But once we begin to ponder such ergogenic aids as carbohydrate loading and vitamin and mineral supplements, it becomes clear that drawing a line in the sand is difficult.

2. 吃它道德吗？只有你能回答这个问题。 有些人相信体育运动必须回归到最初没 有任何人工辅助的最纯洁的状态。但自 从我们开始考虑吃碳水化合物和维生素 以及矿物质营养品来辅助提高机能开 始，我们就发现想要划一道清楚的界限 是非常困难的。

3. Is it safe? Studies on the effects of various sports aids are often limited to a few weeks, as most subjects don’t want to donate their entire lives to science. Such short periods of observation may not produce observable effects that might otherwise occur with long-term use. There is also the outside possibility that using multiple substances simultaneously or in combination with common medications may produce undesirable side effects.

Another complication is that the U.S. Food and Drug Administration (FDA) safety regulations for supplements are more lenient than for food products. It’s always a good idea to check with your family physician before supplementing.

3. 吃它安全吗？用于研究药物对运动的辅 助效果的时间往往限制在几周之内，因 为绝大多数被测试对象不可能终其一生 献身于科学研究。这么短的观察时间也 许不足以发现长期服用后也许会出现的 一些效果和反应。另外还有一些外在的 可能性，比如多种物质一起吃，或与一 些常用药物一起服用，也许会造成一些 未预料到的副作用。还有一个因素使问 题更加复杂，那就是美国食物与药品管 理局（FDA）对营养品的安全标准要比 对食品的安全标准更宽松。所以你最好 还是先和你的家庭医生先沟通一下，然 后再决定是否服用。

4. Is its use supported by the research?

There may be an isolated study on any product that demonstrates a benefit, but does the bulk of the literature agree? To search the scientific journals for studies, point your browser at the government’s PubMed Web site (www.ncbi.nlm.nih.gov/PubMed/), enter the substance of interest, and select “search”. You’ll be presented with a list of archived studies and their abstracts. Have fun reading the list – it could be a thousand or more items long. Better yet, ask a knowledgeable and trusted coach, trainer, registered dietitian, or medical professional for their insights on the product in question.

4. 它的药效是否已经被研究证实？也许某 个孤立的研究展示了某药物的好处，但 整个学术界是否支持呢？要想搜索这方 面的科学研究期刊，请浏览政府的公共 药物网址 (www.ncbi.nlm.nih.gov/PubMed/) ，输入 你感兴趣的药物，然后选择“搜索”。 你会看到一个研究论文的清单和它们的 摘要，慢慢看吧――清单可能会有一千 条以上。更好的办法是，请教那些知识 渊博并值得信赖的教练，训练师，注册 营养师，或职业医生，听听他们对这些 有疑问的药物是如何的看法。

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5. Will it help in my race? Even if generally 5. 吃它对我的比赛有帮助吗？即使是那些 supported by the research, not all ergogenic 被研究项目广泛支持的增进机能的辅助 aids benefit all people in all events. There 物品，也不一定能适用于所有人和所有 are many individual differences that may 比赛。个体之间的差异可能会对同样药 affect the use of a given product. It may not 物产生不同的效果。它可能会不适合于 work well for you because of some 你，由于某些因素的组合，比如年龄， combination of your age, sex, health status, 性别，健康状况，用药经历，从事运动 medications used, and years of experience 的年头等等。有些辅助效果只体现在短 in the sport. Some aids have been shown to provide a benefit for short events such as 距离项目上，例如 100 米跑，但对持续 the 100-meter dash, but not for events 几个小时的项目却没什么用。 lasting for several hours.

The following is a discussion of several currently popular and legal ergogenic aids that are probably safe for most athletes and beneficial at some level in cycling. Before using any of these, consult with your healthcare provider. Never use a product immediately before or in an important race without having first tried it in training or in a C-priority event.

下面将会讨论一些目前广泛使用的合法的增 进机能的辅助物品，他们对大多数运动员都 应该是安全的，并在一定程度上对骑车是有 帮助的。但在使用之前，请先询问你的保健 医生。另外绝对不要在重大比赛前或比赛时 仓促使用，如果你还没有在 C 级赛事或训练 中预先尝试过它们的话。

Branched-Chain Amino Acids

支链氨基酸（BCAA）

During workouts lasting longer than about three hours, the body turns to protein to provide fuel – perhaps as much as 10 percent of the energy requirement. Three essential amino acids – ones that must be present in the diet since the body can’t synthesize them – make up about a third of muscle. These are leucine, isoleucine, and valine. Collectively they are called branched chain amino acids (BCAA).

在超过 3 小时的高强度训练中，身体会使用 蛋白质做为能量来源 ―― 大约占中能量需 求的 10％。有三种关键氨基酸――因为身 体无法合成它们，所以必须依靠饮食摄 入――组成了大约 1/3 的肌肉组织。它们是 亮氨酸，异亮氨酸和缬氨酸，它们被统称为 支链氨基酸（BCAA）。

Those who eat little protein, especially from animal sources, are likely to get the most benefit from using BCAA. Since vegetarians are often deficient in protein intake levels, BCAA supplementation may prove especially helpful for them.

那些不太吃蛋白质，特别是不太吃肉的 人，可能会更多地从 BCAA 中获益。因为 素食主义者经常处于蛋白质摄入不足的水 平，因此补充 BCAA 可能对他们特别地有 帮助。

BCAA may be purchased in health food stores and drug stores that sell food supplements. They should come in a brown bottle to protect the capsules from light, and the label should indicate each of the individual amino acids, preceded by an “L” as in “Lvaline”. This ensures adequate absorption.

BCAA 能够从保健品商店和药店的食品 增补剂柜台买到。它们应该是些胶囊，装在 棕色瓶子里以防光线照射，标签上应该以 “L”打头说明每种氨基酸，比如“Lvaline”就是缬氨酸的说明。这样是为了确 保适当的吸收。

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Research on the use of BCAA is inconclusive. Some studies have shown that supplementing the diet with BCAA enhances endurance performance in long events, especially those lasting three hours or longer. A few have found that it even helps in events of one-hour duration. When benefits are seen in research they typically fall into these categories:

对使用 BCAA 的研究还没有定论。有 些研究表明在饮食中增补 BCAA 能在长距 离项目中增强耐力发挥，特别是那些持续 3 小时或更长的比赛。有些研究甚至发现在 1 小时的比赛中也有帮助。研究中发现的 BCAA 的好处主要体现在以下类别：

•

•

•

•

•

High workloads and exhaustive workouts and races are likely to weaken the immune system and lead to illness. BCAA help to maintain the immune system following exhaustive workouts and races, reducing the likelihood of training breakdowns.

Thus they have the potential to speed recovery.

Some studies have shown BCAA to maintain muscle mass, power, and endurance during exhaustive, multi-day endurance events such as stage races or crash training (see Chapter 10).

BCAA may help to reduce central nervous system fatigue, thus maintaining performance late in a race. This is a recent theory that is still under investigation in the sports science community.

BCAA promote the use of fat for fuel while conserving glycogen.

•

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高强度训练或竭尽全力的训练和比赛有 可能会削弱免疫系统而导致生病。 BCAA 帮助在竭尽全力的训练和比赛后 保持免疫系统正常运行，减少训练中断 的可能性，从而也潜在地加快了身体的 恢复。 有些研究显示，在竭尽全力的多日的耐 力比赛，比如系列赛或破坏性训练中， BCAA 能保持肌肉组织，力量和耐力不 减少（参见第 10 章）。 BCAA 也许能帮助减少中枢神经系统的 疲劳，从而在比赛后期保持运动能力。 这是个很新的理论，目前在运动科学界 还正处于调查研究阶段。 BCAA 提高使用脂肪做为燃料的能力， 从而节省糖原的使用。

There are four times in your training season when using BCAA may be beneficial: during the Maximum Strength (MS) phase, in the Build and Peak training periods, for long and intense races, and while training intensely at high altitudes. It is important to observe the following guidelines for supplementing with BCAA.

在你的训练年度中有 4 个时间段，在此期间 使用 BCAA 也许会有好处的：最大力量阶 段（MS），发展期和高峰期，时间长强度 大的比赛，以及在高水平下间歇训练时。补 充 BCAA 时，注意以下一些指导方针非常 重要：

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Take about 35 mg of BCAA for each pound of body weight daily, but only at the times indicated above. A 150-pound (68kg) cyclist would take 5,250 milligrams or about five grams daily. A 120-pound cyclist could consume 4,200 milligrams or about four grams a day.

One to two hours before an MS strength workout, a high-intensity workout in the Build or Peak periods, or an A-priority

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每磅体重每天摄入 35 毫克 BCAA，而且 只在以上所说的时间段服用。一个 150 磅（68 公斤）的车手每天需要摄入 5250 毫克或者说 5 克。一个 120 磅的车手每 天应该摄入 4200 毫克或者说 4 克 BCAA。 在最大力量训练，发展期或高峰期的高 强度训练，或 A 级赛事之前 1－2 小时 吃当日剂量的一半。然后，当天睡觉之

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race, take one-half of your daily dose.

Then, one to two hours before bedtime the same day, take the other half.

During a stage race, double your normal dosage taking one-third before the race, one-third an hour or two before your postrace nap, and one-third before turning in for the day.

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前 1－2 小时吃另一半。 在系列赛期间，摄入量要比平时加倍。 当日比赛前吃三分之一，赛后小睡前 1 －2 小时吃三分之一，当天结束前再吃 三分之一。

One potential negative side effect of taking BCAA has to do with imbalances in dietary intakes of amino acids. When eating meat, all of the amino acids are present in the proper ratios, but excessive supplementation with BCAA may upset the balance between them.

Some scientists and nutritionists are concerned that this may have long-term health implications.

摄入 BCAA 的一个潜在的副作用是会打破 膳食摄入氨基酸的平衡。你吃肉的时候，所 有吃进的氨基酸都保持合适的比例，但 BCAA 的额外增补会打破这种平衡。有些科 学家和营养学家担心这有可能会引起长期性 的健康问题。

Medium-Chain Triglycerides

中链甘油三酯（MCT）

Medium-chain triglycerides (MCT) are processed fats that are metabolically different from other fats in that they are not readily stored as body fat and are quickly absorbed by the digestive system like carbohydrates, thus offering quick energy. They also provide about twice the calories per gram when compared to carbohydrates. Some studies have shown that mixing MCT and carbohydrates in sports drinks can improve endurance and maintain the pace in the latter stages of races lasting two hours or longer.

中链甘油三酯（MCT）是一种加工过的脂 肪，它与其他脂肪的新陈代谢过程有所不 同。它不太容易在体内储存堆积，而是象碳 水化合物一样会被消化系统快速吸收，从而 提供快捷的能量，每克提供的能量是碳水化 合物的两倍。有些研究显示把 MCT 与碳水 化合物混合在运动饮料中能改善耐力和保持 节奏，特别是在持续两小时甚至更长的比赛 的后期阶段里。

In a 1990s study at the University of Capetown in South Africa, six experienced cyclists rode for two hours at about 73 percent of maximum heart rate. Immediately after this steady, but low-intensity ride, they time trialed 40 kilometers at maximum effort. They did this three times over a ten-day period using a different drink for each attempt. One drink was a normal carbohydrate sports drink. Another was an MCT-only beverage. The third ride used a sports drink spiked with MCT.

20 世纪 90 年代在南非开普敦大学进行 的一项研究中，要求 6 名资深车手在 73％ 的最大心率下骑行 2 小时。在这段平稳但低 强度的骑行结束之后马上让他们以最大努力 做 40 公里个人计时测验。在 10 天时间里他 们做了三次这样的测试，每次测试时使用不 同的饮料。一种是普通的碳水化合物运动饮 料，一种是只含 MCT 的饮料，第三种是混 合了 MCT 的运动饮料。

With the MCT-only drink their average 40k time was 1:12:08. The carbohydrate sports drink produced a 1:06:45. With the mixed

喝只含 MCT 的饮料时，他们的 40 公里 平均成绩是 1:12:08；喝碳水化合物运动饮 料时成绩为 1:06:45；而喝混合 MCT 与碳水

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MCT-carbohydrate beverage their time was 1:05:00 – a significant improvement. The study’s authors believe that the MCT spared glycogen during the two-hour steady ride, allowing the riders to better utilize carbohydrates during the more intense time trial late in the season.

化合物的饮料时他们的成绩是 1:05:00―― 很明显的提高。该项研究的主持者相信 MCT 能在 2 小时的平稳骑行中节省糖原的 消耗，从而让骑手在接下来的强度更大的个 人计时赛中更好地使用碳水化合物。

An MCT-sports drink mix may benefit your performance late in races that last three hours or longer. You can create such a longrace drink for yourself by mixing 16 ounces of your favorite sports drink with four tablespoons of MCT. You can purchase liquid MCT at a local health food store. There are no known side effects for MCT used in this manner.

在持续 3 小时或更长的比赛中，混合 MCT 的运动饮料也许会对你在比赛后期的 运动能力有所帮助。你可以自己制造这样的 长途比赛饮料：在你最喜爱的运动饮料中每 450 毫升加 4 大汤匙 MCT。你可以在当地的 保健品商店买到液态的 MCT。尚未发现如 此使用 MCT 有什么副作用。

Creatine

肌氨酸

Creatine is one of the most recent additions to the ergogenics field, having its first known usage in athletics in 1993. Since then, the number of Creatine studies has steadily increased, but a lot of questions remain unanswered.

肌氨酸是一种最近才进入增进机能领域的新 产品，最早于 1993 年应用于运动领域。从 那时起，关于肌氨酸的研究开始稳步增加， 但很多问题仍然没有答案。

Creatine is a substance found in dietary meat and fish, but can also be created in your liver, kidneys, and pancreas. It is stored in muscle tissue in the form of Creatine phosphate, a fuel used mostly during maximum efforts of up to about twelve seconds and, to a lesser extent, in intense efforts lasting a few minutes.

肌氨酸是一种在肉类和鱼类中发现的物 质，它也能在你的肝脏，肾脏和胰脏中制造 出来。它以磷酸肌酸的形式储存于肌肉组织 中。磷酸肌酸是一种能量物质，主要为 12 秒以内的最大强度运动供能，也可以为持续 几分钟的但强度稍降低一些的运动供能。

The amount of Creatine formed by the human body is not enough to boost performance for endurance events, but scientists have found that by supplementing the diet for a few days preceding the event, certain types of performance can be enhanced. In order to get an adequate amount of Creatine from the diet to improve performance, an athlete would have to eat up to five pounds of rare meat or fish daily. Supplementing appears to be quite effective in increasing stored creatine.

身体自身合成的肌氨酸不足以在耐力运 动中提高运动水平，但科学家发现在比赛前 的几天里在饮食中增补该成分，有些运动指 标能够被提升。但是为了从饮食中获得足够 的肌氨酸来改善运动能力，一个运动员需要 每天吃 5 磅的鲜肉或鱼类。所以看起来增补 现成的能买到的肌氨酸会更加有效一些。

A few years ago, scientists from Sweden, Britain, and Estonia tried creatine supplements

几年前，来自瑞典，英国和爱沙尼亚的 科学家为一组跑步运动员做了一次增补肌氨

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on a group of runners. Following a creatineloading period the subjects ran a 4*1,000-meter interval workout at maximum effort. Compared with the pre-test results, the creatinesupplemented subjects improved their total 4,000-meter times by an average of 17 seconds while the placebo-control group slowed by one second. The relative advantage the creatine users experienced increased as the workout progressed. In other words, they experienced less fatigue and were faster at the end. Be aware, however, that a few other studies using swimmers and cyclists found no performance enhancement from creatine supplementation in repeated short, anaerobic efforts.

酸的测试。在增补肌氨酸一段时期之后，测 试对象要以最大努力做 4×1000 米的间歇跑 步测试。与增补前的测试结果对比后发现， 增补肌氨酸的测试对象的 4000 米跑步成绩 平均提高了 17 秒，而吃安慰剂的一组运动 员的平均成绩慢了 1 秒。随着测试的进行肌 氨酸使用者也更多地感觉到了这种进步，换 句话说，他们感到测试时跑地更快了，疲劳 更少了。但是请注意，另外有一些对游泳运 动员和自行车手的研究却发现，增补肌氨酸 对重复性的短距离无氧运动没有任何提高作 用。

There is still not a lot known about creatine supplementation, but the benefits are probably greatest for maximizing the gains from interval and hill repeat workouts, in races on the track, and in short races on the road such as criteriums. Some users believe that it decreases body fat, but it may only appear that way since body weight increases due to water retention as fat stays the same. Body-weight gains have been in the range of two to five pounds (0.9 to 2.3kg). Also, creatine does not directly build muscle tissue. Instead it provides the fuel so more power training is possible within a given workout, thus stimulating muscle fiber growth. The use of creatine by endurance athletes is equivocal. The best times to supplement with creatine for an endurance athlete, if at all, are during the Maximum Strength weight training phase and the higherintensity Build period of training. Athletes who are low in force and power qualities stand to benefit the most at these times. It is best to avoid its use in the Peak period, when waterweight gains may be difficult to reduce prior to important races. About 20 to 30 percent of those who take creatine experience no measurable physiological changes. Vegetarians may stand to realize greater gain from using creatine since they typically have low levels.

关于增补肌氨酸我们还有很多未知数， 但是其好处也许能在间歇训练，重复爬山， 跑道上的比赛，公路上的短距离比赛例如绕 圈赛上得到最大的体现。有些使用者相信它 能降低身体脂肪率，但实际上这是因为身体 保持了更多的水分因而体重增加但脂肪仍维 持原样不变。增加的体重会维持在 2－5 磅 之间（0.9－2.3 公斤）。另外，肌氨酸不能 直接构成肌肉组织，它只是提供了更多的能 量来源从而使高强度训练中的大功率输出成 为可能，从而刺激肌肉纤维生长。耐力运动 员使用肌氨酸的效果并不明确。如果一定要 使用的话，对于耐力运动员来说最好的增补 时间是在最大力量阶段的力量训练时期，以 及发展期的较高强度的训练时期。力量和功 率输出较弱的运动员能在这些阶段里从增补 中获得最大的收益。在高峰阶段最好不要使 用肌氨酸，因为身体增加的水分重量很难在 比赛之前减掉。大约 20％－30％的增补肌 氨酸的人没有体会到任何可测量的身体变 化。素食主义者也许会从服用肌氨酸中获得 更多的收益，因为他们常常处于低水平的肌 氨酸状态。

Most studies have used huge dosages, 很多研究中使用的肌氨酸剂量都很大， such as 20 to 30 grams of creatine a day taken 例如在 4 到 7 天的服用期，每天摄入 20－ in four to five doses during a four- to seven-day 30 克，分 4 到 5 次服用。但有研究显示，每 loading phase. One found the same muscle 天服用 3 克，连续服用 30 天，也能达到同

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levels, however, on as little as 3 grams daily for thirty days. After loading, muscle creatine can be maintained at high levels for four to five weeks with 2 grams taken daily. Dissolving creatine in grape or orange juice seems to improve absorption. In these studies, not all the subjects experienced an increase in muscle creatine levels despite high dosages.

样的肌肉水平；接着每天服用 2 克，肌肉中 的肌氨酸仍能维持在高水平状态 4－5 个星 期。把肌氨酸溶解在葡萄汁或橙汁中好象能 提高吸收率。另外在以上研究中也发现，不 是所有的测试对象的肌肉中的肌氨酸水平都 有提高，虽然他们都服用了很高的剂量。

According to scientists who have been working with creatine, there appears to be little health risk since it is passively filtered from the blood and puts no extra workload on kidneys, but the longest study is only ten weeks.

Scientists do know that once you stop shortterm use, your natural production of creatine is regained. The only well-established side effect is the addition of body weight during the loading phase, which soon disappears. A greater concern is that creatine may give you a false positive in a urine test for kidney problems. There have also been anecdotal accounts of muscle spasm and cramping in power athletes using creatine on a long-term basis, perhaps due to a lowered concentration of electrolytes in the muscles. Talk with your health-care provider before supplementing with creatine.

按照研究肌氨酸的科学家们的看法，这 种物质几乎没有健康损害，因为它们只是从 血液中被动过滤出来，因此不会对肾脏造成 额外负担。但最长的研究也只有 10 个星 期。科学家确实知道一但你在短期使用后停 服，你的身体就会重新恢复自然的肌氨酸合 成功能。唯一确切知道的副作用就是在服用 期间体重会增加，但停服后就会快速消失。 关于它的更大担忧在于如果肾脏出问题，则 肌氨酸会导致尿检呈阳性。另外还有一些传 闻，说一些强壮的运动员因为长期使用肌氨 酸导致肌肉痉挛和抽搐，也许是因为肌肉中 的电解质浓度降低所致。所以在增补肌氨酸 之前先和你的保健医生谈谈。

Creatine can be purchased at health food stores and will probably cost $2-$3 a day during the loading phase. It is wise to talk with your health-care provider before supplementing with creatine.

肌氨酸可以在保健品商店买到，在增补 期间可能每天会花费 2－3 美元。在增补肌 氨酸之前先和你的保健医生谈谈是比较明智 的。

Sodium Phosphate

磷酸钠

The German Army used sodium phosphate in World War I, and even in the 1930s, German athletes knew of its worth. It has not received a great deal of publicity in recent years, though some athletes have known about it for years, but kept the secret.

德国陆军在第一次世界大战时就使用磷酸 钠，甚至到 20 世纪 30 年代仍在使用，德国 运动员也早就知道它的价值。但直到近些年 它才被公开出来，虽然有些运动员很早就知 道它，但却一直守口如瓶。

Sodium phosphate has the potential to improve a 40k time trial significantly, allow you to hang on when the pace would normally have you off the back and make high-intensity efforts feel much easier.

磷酸钠可以显著改善你的 40 公里个人 计时的潜力，能让你跟上平常会把你甩开的 节奏，还能让让高强度的努力感觉更容易一 些。

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In 1983, researchers working with elite runners found that sodium phosphate increased aerobic capacity by 9 percent and improved ventilatory threshold (like lactate threshold) by 12 percent. A more recent study of cyclists in Florida showed that using phosphate improved low-level endurance time significantly, lowered 40k time trail times by 8 percent, and raised lactate threshold by 10 percent, while lowering perceived effort. These results seem a bit extreme, but there is limited research on sodium phosphate.

1983 年，研究者发现磷酸钠可以让精 英运动员的有氧能力提高 9％，并使肺通气 极限（类似于乳酸盐极限）改善 12％。更 新的一项在佛罗里达进行的关于自行车手的 研究显示磷酸盐能够显著改善低强度耐力水 平，使 40 公里个人计时成绩提高 8％，提 高乳酸盐极限水平 10％，个人感知的费力 程度也相应降低。这些结果看上去有点太极 端了，但关于磷酸钠的研究确实很有限。

It appears to produce benefits by causing the hemoglobin in the red blood cells to completely unload their stores of oxygen at the muscle. A greater supply of oxygen allows the muscles to operate aerobically at higher speeds and power outputs that would normally cause an anaerobic state.

磷酸钠的好处体现在能让红血球中的血 红素完全释放它所携带的氧气到肌肉中。更 充足的氧气供应能让肌肉在有氧状态下以更 快速度和更大功率输出工作，而不是象平时 那样导致无氧工作状态。

Supplementation is similar to creatine loading. Take 4 grams of sodium phosphate for three days before an A-priority race. To prepare your gut for the change, take 1 or 2 grams for one or two days before starting the loading procedure. Spread out the daily dosage by taking one-third of it with each meal. Don’t take it on an empty stomach. It’s best not to continue using it more than three or four times each season, as continued supplementation reduces the benefits. In studies, the gains from sodium phosphate were still apparent one week after the loading stopped, meaning that consecutive races over two weeks can reap the benefits.

磷酸钠的增补类似于肌氨酸。在 A 级赛 事前 3 天吃 4 克。为了让你的内脏适应变 化，在开始正式增补前一两天先吃 1－2 克 过渡一下，然后在比赛前 3 天每天吃饭时服 用 1/3 的剂量。不要空腹吃。每个赛季服用 磷酸钠的次数最好不要超过 3－4 次，因为 连续的增补会降低它的效果。研究还发现， 磷酸钠的效果在服用停止后一周之内仍然存 在，这就说明超过两周的连续比赛仍能从中 获得收益。

A side effect many athletes experience when sodium phosphate loading is an upset stomach. This may not appear until several days into the routine. Feeling sick right before a race is not good for your confidence, so it’s best to try the loading procedure for the first time before an early-season C-priority race or workout. If you find it upsets your stomach, try the loading procedure shown in Table 16.3.

Twin Labs, Inc. makes a product called Phos Fuel that works well. Take one capsule with a meal on each dosage day.

许多运动员感受到的副作用就是服用磷 酸钠会使肚子不舒服。有时也许要到服用后 几天才会出现。在比赛前感觉不舒服对你的 自信心是个打击，所以第一次尝试增补过程 最好是放在赛季初的 C 级赛事上，或者高强 度训练中。如果你发现它使你的肚子不舒 服，请参考尝试表 16.3 的服用流程。另外 Twin Labs 公司制造了一种叫做 Phos Fuel 的 药丸，效果很好。在增补时期每天吃饭时吃 一个胶囊即可。

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A 级赛事前的天数（天） 16－19 14-15 9－13 7－8 6－比赛日 Table 16.3

磷酸钠每日服用量（克） 1－1.5 无 1－1.5 无 1－1.5 表 16.3

Sodium Phosphate Loading

磷酸钠的服用剂量

If you have a low dietary intake of calcium, sodium phosphate can cause a calcium deficiency. In this case, you’d advised not to use it. Better yet, increase your intake of dietary calcium. Do not use calcium phosphate, as no performance benefits have been linked with it.

如果你的饮食中摄入的钙较少的话，磷 酸钠会导致身体缺钙。在这种情况下，你最 好不要使用它。当然更好的办法是增加饮食 中的钙的摄入。千万别吃磷酸钙，因为它对 运动能力没有一点好处。

Caffeine

咖啡因

This is one of the oldest and most popular ergogenic aids. Caffeine has been shown to increase fatty acids in the blood, thus reducing the reliance on limited glycogen stores in the muscles. It also stimulates the central nervous system, decreasing the perception of fatigue, and may enhance muscle contractions. Most studies show benefits for intense events lasting an hour or longer when 300 to 600 milligrams of caffeine (two to four cups of coffee) are consumed forty-five minutes to an hour prior to the start. Table 16.4 lists the caffeine content of common products.

这是一种最古老的也最流行的增进机能的物 品。咖啡因能够增加进入血液的脂肪酸，从 而使身体减少使用储存在肌肉中的有限的糖 原。它还刺激中枢神经系统降低对疲劳的感 受度，还有可能提高肌肉的收缩能力。大多 数研究表明，持续 1 小时或更长的高强度比 赛开始前 55 分钟或 1 小时，摄入 300 到 600 毫克的咖啡因（2－4 杯咖啡）是有好处 的。表 16.4 列出了常用饮品中的咖啡因含 量。

PRODUCT（饮品） Drip coffee 滴漏式咖啡 Instant coffee 速溶咖啡 Percolated coffee 过滤式咖啡 Brewed tea 红茶 Mountain Dew 私酿威士忌酒 Chocolate syrup 巧克力糖浆 Coca-Cola 可口可乐 Pepsi Cola 百事可乐 Table 16.4

Caffeine Content in 6 ounces (180 ml) of Common Products

Numerous scientific studies of caffeine’s effects over the past twenty years have produced many contradictions. Most have

CAFFEINE CONTENT （咖啡因含量） 180mg 165mg 149mg 60 mg 28 mg 24 mg 23 mg 19 mg 表 16.4

常用饮品（180 毫升）中咖啡因的含 量

过去 20 年里有无数的关于咖啡因的研 究，也产生了很多相互矛盾的结论。大多数 结论都表明咖啡因对耐力运动员是有好处

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shown benefits for endurance athletes. A recent English study, however, found no benefits for marathon runners, but significant aid for milers. The majority of studies have suggested that caffeine only helps in events lasting longer than ninety minutes, but others have shown improvement in sixty- and even forty-fiveminute competitions.

的。但是最近英国的一项研究却发现咖啡因 对马拉松运动员没有效果，但对 1500 米选 手很有帮助。绝大多数研究都认为咖啡因只 对时间超过 90 分钟的项目有帮助，但也有 一些研究认为对 60 分钟甚至 45 分钟的竞技 项目也是有改善的。

While the author of one study concluded that caffeine causes a complex chemical change in the muscles that stimulates more forceful contractions during a longer period of time than without it, most have found that caffeine simply spares muscle glycogen during endurance exercise. The beneficial effects peak at about one hour after consumption and seem to last three to five hours.

虽然有一项研究的组织者声称咖啡因能 够在肌肉中产生复杂的化学反应，并能在较 长时段里刺激肌肉更有力地收缩，但大多数 研究发现咖啡因只是在耐力运动中节省了肌 糖原的消耗。其作用在运动开始后 1 小时达 到高峰，并能持续 3－5 小时。

Glycogen is an energy source stored in the muscles. When glycogen runs low, the rider is forced to slow down or stop. Anything that causes the body to conserve this precious fuel, as caffeine appears to do, allows a cyclist to maintain a fast pace for a longer time. For example, a study of cyclists reported a 20percent improvement in time to exhaustion following two cups of coffee one hour before testing.

糖原是储存在肌肉中的一种能量来源。 如果糖原消耗太多的话，骑手将被迫慢下来 甚至停下来。任何能够使身体保留这种珍贵 能源的东西，比如咖啡因，都能让骑手在更 长的时间里保持快速的节奏。例如，一项关 于骑手的研究显示，在测试开始前 1 小时喝 两杯咖啡，结果他骑到力竭的时间提高了 20％。

The IOC’s illegal limit requires about six to eight 5-ounce cups of coffee in an hour, depending on the athlete’s size. While that’s quite a bit to drink, it’s certainly possible. It’s interesting to note that other recent research suggested that caffeine at the illegal level actually had a negative effect on performance.

国际奥委会所要求的违禁限制是不能在 一小时内连喝 6－8 杯咖啡（每杯 5 盎 司），具体根据运动员的体型。但这点饮料 实在是小菜一碟，太有可能发生了。有趣的 是最近的研究还认为违禁标准的咖啡因摄入 量实际上对运动能力有消极作用。

Most studies find that 1.4 to 2.8 milligrams of caffeine per pound of body weight taken an hour before exercise benefits most subjects engaged in endurance exercise.

That’s about two or three cups of coffee for a 154-pound person. Athletes have also been known to use other products high in caffeine before and during competition.

大多数研究发现，以每磅体重 1.4－2.8 毫克的摄入量在耐力比赛前 1 小时摄入咖啡 因，能够对大多数测试对象产生好处。对于 154 磅的人来说相当于 2－3 杯咖啡。另外 还有一些运动员在比赛前和比赛中使用含高 度咖啡因的药品。

While caffeine may sound like a safe and effective aid, be aware that there are possible complications. Most studies have shown it to

虽然咖啡因看上去很安全而且有效，但 要注意它也可能引起的一些问题。大多数研 究显示它能对不运动的人会产生利尿效果，

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have a diuretic effect on non-exercisers, although one using athletes found little increased fluid losses during exercise. In people not used to caffeine, it may bring on anxiety, muscle tremors, gastrointestinal cramps, diarrhea, upset stomach, and nausea.

These are not good things to experience before a race. Caffeine also inhibits the absorption of thiamin, a vitamin needed for carbohydrate metabolism, and several minerals, including calcium and iron.

虽然使用它的运动员在运动中感觉不到体液 流失的增加。在不习惯咖啡因的人群中，它 会导致焦虑，肌肉颤动，胃肠痉挛，腹泻， 肚子不适，和反胃。在比赛前经历这些感觉 可不太好。咖啡因还会抑制硫胺（维生素 B1）的吸收，一种碳水化合物代谢所需的 维生素，以及某些矿物质的吸收，如钙和 铁。

If you normally have a cup or two of coffee in the morning, you’ll probably have no side effects if it’s used before a race. It appears that the benefits are greater for non-coffee drinkers than for regular users. If you don’t drink coffee but are considering using it before a competition, try it several times before workouts to see how it affects you.

如果你平时每天早上习惯于喝 1－2 杯 咖啡，那你在比赛前使用它也许不会有什么 副作用。另外咖啡因对于平时不喝咖啡的人 的效果要比常喝咖啡的人要好。所以如果你 平时不喝咖啡而且考虑在比赛前使用它的 话，先在高强度训练前试几次看看它是否对 你有效。

Glycerol

甘油

Do you wither in the heat? In long, hot races do you cramp up in the last few miles? Do you dread riding on days when the temperature reaches the 90s? If so, glycerol may be just what you need.

在烈日下你会打蔫吗？在炎热的长途比赛的 最后几公里你会抽筋吗？在华氏 90 多度 （摄氏 33 度以上）的高温下骑车是否是你 的恶梦？如果是，那么甘油也许正是你所需 要的。

As your body loses fluid there is a corresponding drop in performance. As pointed out earlier, even a 1-percent drop in body weight due to dehydration reduces maximum work output by about 2-percent. This reduction is a result of decreased blood volume, since the plasma in blood supplies sweat. A 5-percent loss of body weight is common in hot, long races. Losing 7 percent of body weight due to fluid depletion is dangerous to health and may even require hospitalization. Some athletes suffer the effects of heat more than others.

当你的身体水分流失时，你的运动能力 也相应地下降。前文已经指出，即使 1％的 因脱水造成的体重下降也会使最大运动输出 降低 2％。这是由于总血液量的下降导致 的，因为血液中的血浆由于排汗变少了。在 炎热的长距离比赛中，降低 5％的体重是很 常见的。而由于体液减少导致 7％的体重下 降会危及健康甚至需要医疗护理。有些运动 员比其他人更容易受天热的影响。

Other factors besides heat may cause you to dehydrate. Sometimes all it takes is a missed feed during a race or a dropped bottle. Beyond these problems, there are also physiological limits on how much fluid the human digestive tract can absorb during high-intensity racing.

All of this can lead to disaster in what might

除了天热以外，其他一些因素也会导致 脱水。有时是因为少吃了一顿饭，或者掉了 一瓶水。除了这些问题外，还有一个生理限 制，即人类的消化道在高强度比赛中能吸收 多少液体。所有这些因素本来也许只是导致 一场例外的比赛，但处理不好都会导致灾

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have otherwise been an exceptional race.

难。

Glycerol, a syrupy, sweet-tasting liquid, turns your body into a water-hoarding sponge.

Used prior to a race, it causes the body to hold on to 50-percent more fluid than when using water alone. Because of this, fluid losses through urination are decreased and there is more water available for sweat.

甘油是一种糖浆状的，甜味的液体，它 会把你的身体变成吸水的海绵。比赛前使用 它，会比只喝水使身体多保持 50％的水 分。因此，通过排尿导致的水分流失减少， 这样就有更多的水能用于排汗了。

In one study using cyclists, body temperatures increased 40 percent less when using glycerol, compared with water only.

Also, heart rate increased 5 percent less with glycerol, and there was a 32-percent improvement in endurance. There are tremendous advantages that could take you from the DNF listing to the top 10. Who would not want these benefits?

在某项针对骑手的研究中，使用甘油的 人体表上升的温度与只喝水的人相比，要低 40％，另外使用甘油时增加的心率也比只喝 水的人要少 5％，对耐力的改善是 32％。这 种巨大的优势能让你从 DNF（未完赛）名 单一跃进入前十名。谁会拒绝这种好处呢？

In recent years, glycerol products for endurance athletes have become available in running stores, bike shops, heath food and specialty stores, and through catalog sales.

Simply mix and drink the product according to the instructions on the label. Using more will not help you and may even cause problems.

近些年里，适合耐力运动员的甘油产品 开始出现在跑步用品店，单车店，保健食品 和专用品店里，以及销售目录中。只要按照 标签上的指示，把它混入饮料即可。过量使 用不会对你有帮助而且可能会引起问题。

As with anything new, you should experiment with glycerol before a workout – not a race. It has been known to cause headaches and nausea in some athletes. Better to find that out in training rather than in the most important race of the season.

象其他所有新东西一样，你也应该在训 练之前而不是比赛前先尝试一下甘油。已经 发现甘油会导致有些运动员头痛或反胃，所 以最好是在训练中发现是否有不良反应，而 不是在赛季中最重要的比赛中发现。

There have been no long-term studies on the effect of large doses of glycerol, but it is generally considered safe as it is found naturally in dietary fats.

目前没有对大剂量地使用甘油所引起的 反应的长期性的研究，但一般都认为它是安 全的，因为它本来就存在于饮食脂肪中。

The supplement industry in the United States is not closely regulated by the government, and consequently product purity may be an issue if any of the above products are purchased from unscrupulous manufacturers. For example, a recent analysis of widely advertised category of dietary supplements found unidentifiable impurities in most of the products. Some of these have turned out to be banned substances

美国的增补品产业不是被政府严格控制的， 所以一些无良商家制造的上述产品其纯净度 也许会有问题。例如，最近的一项对那些大 做广告的饮食增补品的分析发现，大部分产 品都含有无法辨别的杂质，有些甚至含有违 禁成分，会导致运动员们在数月之内无法参 加比赛。所以只买那些著名公司生产的在市 场上广泛销售的产品，不要尝试其他的任何

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that have cost athletes their eligibilities for several months. Buy only from reputable companies whose products are well-established in the marketplace. Don’t take anything unless you are sure that it does not contain banned substances.

东西，除非你能确认其中没有违禁成分。

Also, no studies have been done on how any of the ergogenic aids described here may interact if all of them are used together, with other supplements, or even with many of the medications commonly used by athletes such as ibuprofen or aspirin. It’s always a good idea to talk with your health-care provider before taking any supplement, all the more so if you are on any medications.

另外，以上介绍的这些增进机能的辅助 物一起使用时是否会相互影响，或者与许多 常用药物如布洛芬或阿司匹林一起使用情况 如何，目前没有任何关于这方面的研究。所 以在使用任何增补品前，先和你的保健医生 谈谈总是没错的；如果你还在做任何药物治 疗的话，就更应该这么做了。

When using an ergogenic aids, it’s important that you assess the benefits, if any, for your performance. Not only does using several concurrently increase your risk of side effects, it also clouds the issue of which one provided the most performance gain – or prevented it. In addition, you should always be skeptical of better race performances as a result of supplementation. Was it really the pill, or was it the placebo effect? While many athletes probably don’t care, coming to understand what helps you and what doesn’t will ultimately lead to your best races.

当使用机能增进物品时，很重要的一点 就是要评估它对你的运动能力带来的好处， 如果有的话。如果同时服用几种增补品，那 么一方面增加了产生副作用的风险，另一方 面也搞不清楚哪个增补品对运动能力好处最 大 ―― 所以别这么做。另外，你应该时时 对增补品带来的更好的运动比赛能力持怀疑 态度。真的是因为药丸的作用吗？还是你的 心理作用？虽然很多运动员都不关心这个， 但慢慢地了解到哪些物品对你有用，哪些没 有用，最终会使你的比赛达到最佳状态。

In the final analysis, training and diet provide 99.9 percent of the impetus for performance improvements. Supplements offer only a small benefit. If your training and diet are less than desirable, there is no reason to add any ergogenic supplement to the mix.

总而言之，运动能力的提高的 99.9％需 要靠训练和饮食，而增补品只提供了很小的 帮助。如果你的训练和饮食不如所愿的话， 那么就没有理由去添加任何增进机能的增补 品了。

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The Cyclist’s Training Bible (3rd edition) Chapter 17 PROBLEMS

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Chapter 17

第 17 章

PROBLEMS

问题 多骑车。 ――EDDY MERCKX 当被问道如何训练时如是说

Ride lots.

-- EDDY MERCKX, When asked how to train

Cycling is an addiction. The addictive nature of racing on two wheels is usually a positive, but from time-to-time problems do appear.

骑车会上瘾的。沉溺于两个轮子的比赛的天 性一般来说是有益的，但总是这样却会引起 麻烦。

We so desperately want to excel in racing, and yet things get in the way. Sometimes it seems that life just isn't fair. Or is it? Where do our problems come from? In our greed to become more fit in less time, we may overtrain.

We work out despite the scratchy throat and lose ten days to illness rather than five. Or our bodies seem invincible, so we push big gears in the hills repeatedly and wind up nursing a sore knee while watching the next race from the curb.

我们是如此地渴望在比赛中获胜，但却 总是遇到障碍。有时候看起来人生是不公平 的，或者很公平？我们的麻烦究竟是从哪儿 来的？如果我们贪心地想在较短时间里获得 更大的提高，那么也许就会过度训练。我们 不管喉咙疼痛坚持训练，结果就是因为生病 而损失了 10 天的训练时间而不是 5 天。或 者你觉得自己是坚不可摧的，于是一再地在 爬山时使用大齿轮比，结果下次比赛你只好 在路边抚摸着疼痛的膝盖当看客了。

With rare exception, the problems we face in training and racing are of our own making.

Our motivation to excel is exceeded only by our inability to listen to our bodies. The result is often overtraining, burnout, illness, or injury.

This chapter describes how to avoid these problems, or, if necessary, how to deal with them.

几乎毫无例外，我们在训练和比赛中遇 到的这些问题都是我们自己造成的。我们想 要获胜的意愿太强烈了，以至于听不到身体 罢工的声音。结果往往是过度训练，能量耗 尽，生病或者受伤。本章就讲述了如何避免 这些问题，以及，如果必要的话，怎样解决 它们。

Overtraining

过度训练

Overtraining is best described as a decreased work capacity resulting from an imbalance between training and rest. In the real world of cycling, this means decreasing performance is the best indicator of training gone awry. But when we have a bad race, what do most of us do? You guessed it –we train harder. We put in more miles, or do more intervals, or both. It is a rare athlete who rests more when things aren't going well.

过度训练的最佳描述是：由于训练和休息之 间的不平衡导致的做功能力的下降。在现实 世界的骑车运动中，这意味着下降的运动能 力是训练方式有问题的最佳指示器。但是如 果我们经历了一次糟糕的比赛后，大部分人 会怎么做呢？你猜猜看――我们训练地更刻 苦了。我们会骑更长的距离，或做更多的间 歇练习，甚至两者兼而有之。比赛不顺利 时，几乎没有运动员会考虑更多休息。

Of course, poor races don't always result from too much training. You could be "overliving." A forty-hour-per-week job, two

当然，比赛成绩糟糕也不总是因为过多 的训练。你也许是“活得太累”了。一份每 周 40 小时的工作，两个小孩，一个配偶，

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kids, a spouse, a mortgage, and other responsibilities all take their well-deserved toll on energy. Training just happens to be the thing most easily controlled. You sure aren't going to call the boss to ask for the day off since you're on the edge of overtraining. (Try to imagine how that conversation would go.) Not will you tell the kids to get themselves to the scout meeting. Life goes on. Your smartest option is to train less and rest more.

一份抵押贷款，以及其他的社会责任都名正 言顺地要占有你的部分精力。而训练恰好是 最容易控制时间的事情。你当然不会给你的 老板打电话要求请一天假，因为你已经处于 过度训练的边缘了（你不妨想想看这种对话 会如何进行下去）。你也不会告诉孩子们让 他们自己去参加童子军聚会。生活总要继 续，你最聪明的选择就是少训练多休息。

Figure17.1 shows what happens when we refuse to give in and insist on more, more, more. Notice that as the training load increases, fitness also increases, up to our personal limit.

At that point, fitness declines despite an increasing load. Training beyond our limit causes a loss of fitness.

图 17.1 展示了当我们拒绝向身体屈 服，坚持，坚持，再坚持时会发生什么。注 意随着训练负荷的增加，身体素质也会增 加，直到到达个人的身体极限。过了这个 点，继续增加负荷会引起身体素质的下降。 也就是说，超出极限的训练会导致身体素质 的下降。

Figure17.1

图 17.1

Overtraining curve

过度训练的曲线

Increased training loads that eventually lead to overtraining stem from three common training excesses:

增加训练负荷并最终导致过度训练的根 源是三种常见的无节制的训练方式：

1.

2.

3.

1.

2.

3.

Workouts are too long (excess duration).

Exertion is too high too often (excess intensity).

Too many workouts are done in too little time (excess frequency).

训练时间太长（训练时间过量） 出力太大太频繁（强度过量） 在短时间内训练次数太多（频率过量）

在名列前茅的运动员中最常见的原因是 训练强度过量。公路比赛的强度大约是 90%

The most common cause I see in competitive cyclists is excess intensity. Road

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racing is roughly 90-percent aerobic and 10percent anaerobic. Training should reflect that relationship. Placing too much emphasis on anaerobic training for a few weeks is a sure way to overtrain. That's why the Build period is limited to six weeks of high intensity plus two recovery weeks.

的有氧加上 10％的无氧运动。训练也应该 依照这样的比例。在短短几周里安排太多的 无氧训练内容无疑地会导致过度训练。这就 是为什么发展期被限制在 6 周的高强度，而 且还要加上两周的恢复期。

Overtraining Indicators

过度训练的征兆

The body responds to the overtrained state by issuing warnings in many forms (see Table 17.1). These reactions are the body's way of preventing death by making further increases in stress volume all but impossible.

身体对过度训练状态的反应是以多种方式给 出警告信号（参考表 17.1）。身体通过这些 反应使得继续增加压力变得几乎不可能，从 而避免因劳累而死亡。

行为上的

生理上的

情绪冷淡 没有兴趣 沮丧，消沉 注意力不集中 睡眠方式变化 急躁易怒 性欲下降 灵活性下降 容易口渴 行动迟缓 渴望甜食 Table17.1 Overtraining Indicators in Cyclists

运动能力差 体重变化 晨脉变化 肌肉酸痛 淋巴腺肿大 腹泻 受伤 感染 无月经 运动心率下降 伤口愈合缓慢 表 17.1 车手过度训练的指示器

If you've had blood testing during the Preparation or Base periods of training, you have a healthy baseline for later comparison.

When you suspect overtraining during other periods of the season, it's a good idea to have your blood tested again. Table 17.2 lists primary blood indicators of overtraining reported in a 1992 study of experienced middle- and long-distance runners. Realize that you are comparing your recent test results with the baseline established when you were known to be healthy, not with standards for the general population.

如果你在准备期或基础期期间做过血液 检查的话，那么你就有了一个用于比较的健 康基线。当你在训练季的其他周期里怀疑自 己过度训练时，一个好办法就是再次进行血 检。表 17.2 列出的过度训练的血液指标来 自 1992 年的对有经验的中长跑运动员的一 项研究报告。注意你应该拿最近的测试结果 与早先健康时期的基线相比，而不是和一般 人群的标准去比。

白蛋白 铵基 铁蛋白

以下任何一项指标如果显著低于个人基线数据都可能意味着过度训练 丙三醇 白血球 血色素 镁 铁 甘油三酯

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The Cyclist’s Training Bible (3rd edition) Chapter 17 PROBLEMS 自由脂肪酸 Table17.2

自行车训练圣经（第三版） 第 17 章 问题

LDL 胆固醇

VLDL 胆固醇 表 17.2

Blood Marker Indicators of Overtraining

过度训练的血液指标

None of the items listed in Tables 17.1 and 17.2 are "sure" indicators. Many of these situations may even exist in perfectly healthy athletes who are in top shape. In dealing with overtraining, there are no absolutes. You're looking for a preponderance of evidence to confirm what you already suspect.

表 17.1 和 17.2 中所列出都不是“确定 无疑”的指标。那些处于颠峰状态的身体非 常健康的运动员也有可能存在这些情况。所 以说处理过度训练时没有绝对正确的方法。 你是在寻找某些证据来证实你所怀疑和猜测 的东西。

Stages of Overtraining

过度训练的阶段

There are three stages on the road to becoming overtrained. The first stage is "overload." This is a part of the normal process of increasing the training load beyond what you are used to in order to cause the body to adapt. If great enough, but controlled, it results in supercompensation as described in Chapter 10.

During this stage it's typical to experience short-term fatigue, but generally you will feel great and may have outstanding race results.

But also during this stage it's common to feel as if your body is invincible. You can do anything, if you want to. That belief brings on the next stage.

在公路车运动中造成过度训练有三个阶段。 第一个阶段是“过度负荷”。这是正常训练 的一个部分，通过把训练量增加到超出你平 时习惯的总量，从而使身体适应这样的压 力。如果压力足够并且是在控制范围内的， 就会引起第 10 章所描述的超量补偿。在这 一阶段的典型反应是短期的疲劳，但一般情 况下你会感觉很棒并且在比赛中也许会取得 优秀的成绩。但是在这个阶段一般你也会感 觉自己的身体是不可战胜的，只要你愿意你 能够做任何事情。这种信念就导致了第二阶 段。

In the second stage, "overreaching," you continue to train at the same abnormally high load levels, or even increase them for a period of two weeks or so. Extending the Build period of training with its higher intensity is a common cause of overreaching. Now, for the first time, your performance noticeably decreases. Usually this happens in workouts before it shows up in races, where high motivation often pulls you through. Fatigue becomes longer lasting than in the overload stage, but with a few days of rest it is still reversible. The problem is that you decide what's needed is harder training, which brings on the third stage.

第二阶段是“走得太远”，你继续这种 不正常的高负荷的训练，甚至在两个礼拜的 周期里继续增加强度。把发展期延长，增加 更多的高强度训练，是导致“走得太远”的 典型原因。现在，你的身体素质第一次显著 地下降了。一般来说这会在训练中而不是比 赛中发生，因为比赛时的强烈动力能帮你挺 过去。现在疲劳持续的时间比“过度负荷” 阶段更长，但经过几天的休息后仍然可以恢 复。问题在于你决心要做的是更加刻苦的训 练，于是就进入了第三阶段。

The third and final stage is a full-blown overtraining syndrome. Fatigue is now chronic –it stays with you like a shadow. You are tired

第三也是最后阶段是完全崩溃式的过度 训练综合症。疲劳变成慢性的——和你如影 随形。从早上一睁眼就感到疲倦并会持续一

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on awaking and throughout the day, on the job, or in class, and yet have trouble sleeping normally at night. Your adrenal glands are exhausted.

整天，不管是在工作中还是在教室里。到了 晚上往往睡眠还会出现问题。你的肾上腺激 素已经枯竭了。

The Geography of Overtraining

过度训练的“地形”

I tell the athletes I train that in order to get to the "peak of fitness" they must travel through the "valley of fatigue" dangerously close to the "precipice of overtraining." Figure 17.2 shows how increasing the training load causes a decline in fitness and brings you closer to the edge of the Precipice. The idea is to go the edge infrequently, and then back off. By "infrequently" I mean once every four weeks or so. After three weeks of load increases, you need to allow for recovery and adaptation.

Some athletes, especially masters and novices, may need to recover more frequently, perhaps after only two weeks. To do more is to fall over the edge.

我告诉运动员们，为了达到“身体素质的高 峰”，他们必须穿过危险的“疲劳的山 谷”，因为它紧挨着“过度训练的悬崖”。 如图 17.2 所示，增加训练量将如何导致身 体素质的下降，并把你带到接近悬崖的边 缘。主旨在于不要经常到悬崖边去，也不要 在那里徘徊。“不经常”的意思是说每 4 周 一次这个样子。经过 3 周的训练量的增加， 你需要让身体恢复和适应。有些运动员，特 别是老将和新手，也许需要更加频繁的恢复 休息，也许是两周一次。太频繁地接近极限 就会掉进悬崖。

Figure 17.2 Valley of fatigue

图 17.2

As the body enters the valley of fatigue, overtraining indicators rear their ugly heads.

You may experience poor sleep quality, excessive fatigue, or muscle soreness on a continuing basis. Once in the valley, indicators may be minor in number and severity, but with too great an increase or too prolonged a period of stress, you're on the edge of overtraining. At this point, you wisely reduce training (Load 4 in Figure 17.2) and rest more. Rest brings

当身体进入疲劳山谷时，过度训练的指 标会露出它们丑恶的嘴脸。你也许会感到睡 眠质量不好，过多的疲劳，或持续性的肌肉 酸痛。一旦进入山谷，指标的数值和严重程 度都是次要的，但是训练压力增加得太多或 持续时间太长的话，你就会到达过度训练的 边缘。这时，你应该明智地减少训练并增加 休息（图 17.2 中的负荷 4）。休息带来适 应，并表现为身体素质提高到超出四个星期

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adaptation marked by fitness increasing to a level exceeding the starting level four weeks before. By repeating this process several times, you are eventually ready to peak.

前开始训练时的水平。重复几次这样的步 骤，最终你就能到达高峰。

If you fall over the edge into overtraining, the only option is rest. At the first signs of overtraining, take forty-eight hours of complete rest, and then try a brief recovery workout. If you are still not feeling peppy, take another forty-eight hours off and repeat the test ride. It could take five to eight weeks of this to fully beat back overtraining, at a great loss of fitness.

如果你掉进了过度训练的悬崖，唯一的 选择就是休息。在头一次出现过度训练的征 兆后，要彻底休息 48 小时，然后尝试一次 短暂的恢复式训练。如果你仍然感觉无力的 话，就再休息 48 小时后重复这样的测试骑 行。也许需要 5－8 周这样的恢复才能彻底 击退过度训练，同时身体素质也下降很多。

The Art of Training

训练艺术

The art of training is knowing where the precipice of overtraining is for you. Highly motivated, young, or novice cyclists are less likely to recognize having crossed the line than are seasoned riders. That is why many cyclists are better off training under the guidance of an experienced coach.

训练的艺术在于了解哪里是你的过度训练的 悬崖。与那些经验丰富的车手相比，动力十 足，年轻或新的车手往往不知不觉地就越过 了这条红线。这也是为什么许多车手在有经 验的教练的指导下训练效果会更好。

Smart training requires constantly assessing your readiness to train. Chapter 15 provided a training diary format with suggested daily indicators to rate. Judiciously tracking these indicators will help you pay closer attention to the body's daily messages.

聪明的训练需要不断地评估你在训练中 的状态。第 15 章提供了一个训练日记的模 板，要求每天为这些指标打分。明智地跟踪 这些指标值能够帮助你更清楚地了解身体每 日发出的信息。

Unfortunately, there is no sure-fire formula for knowing when you have done too much and are starting to overreach. The best prevention is the judicious use of rest and recovery. Just as workouts must vary between hard and easy, so must weeks and months vary.

It's far better to be undertrained, but eager, than to be overtrained. When in doubt –leave it out.

不幸的是，没有一个万灵的公式能告诉 你什么时候训练过多了或走得太远了。最好 的防范措施就是明智地选择休息和恢复。就 象训练必须在难度上不断变化一样，每周和 每月的训练计划同样如此。相比与过度训练 来说，训练不足但保持训练热情要好得多。 如果拿不定主意的话，不如省去训练。

Burnout

能量耗尽

By August every year, many riders begin to experience burnout. It is not overtraining – there are no physical symptoms, but more a state of mind marked by decreased interest in training and racing, sometimes even frustration and a feeling of overwhelming drudgery when

每年到了 8 月份，许多车手都开始经历能量 耗尽。这不是过度训练——没有生理症状， 而是某种对训练和比赛缺乏兴趣的精神状 态，有时甚至是挫折感以及一种每次跨上单 车都会感到正在做一种无法抗拒的苦差。

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it comes time to get on the bike.

A mentally fried athlete may have been experiencing a slump for a couple of weeks.

Negative reactions to the slump lower selfesteem and motivation, making focused concentration a thing of the past. This downward spiral leads to burnout.

精神上被熬干的运动员也许会经历几个 星期的低潮。低潮期的负面反应降低了自尊 心和动力，并使注意力也集中到过去的事情 上。这种向下的螺旋趋势导致能量耗尽。

A medical condition such as mononucleosis or anemia may be masquerading burnout, but this is rare. For most of us, it is just a matter of timing. This is still a good time to get a blood test, just in case.

有些病，比如单核细胞增多症，或贫血 症的药物治疗也会有类似能量耗尽的症状， 但非常少见。对大多数人来说，这只是个时 机问题。这也是进行血液检查的好时机，只 是为了以防万一。

Burnout Timing

能量耗尽的时机

That some cyclists become mental toast by August is not just bad luck or mere coincidence. About 220 to 250 days into heavy training without a break, athletes begin to experience burnout. If your serious workouts started in December or January, and there have been no breaks, August burnout fits right into that timeline.

有些车手到了 8 月份就意志力就被烤干了， 这不是巧合也不是坏运气。经过 220－250 天的没有休息的沉重训练，运动员开始经历 能量耗尽。如果你从 12 月或 1 月份开始高 强度的训练，并且没有休息的话，那么正好 到 8 月份就会达到能量耗尽的时刻。

Many riders race twice every weekend and do a hard club ride and BT workout at midweek. That is a lot of intensity and emotional investment week after week. For this reason, Build periods should last no longer than eight weeks including recovery weeks. Serious racing without time off the bike for more than six weeks, less for some, may also lead to August burnout.

许多骑手每周末比赛两次，周一到周五 做一次艰苦的俱乐部骑行和突破性训练。这 是周复一周地精神投资和强度积累。因此， 发展期不应该超过 8 周，而且要包括休息恢 复周。认真的没有休息的比赛如果超过 6 周 的话，甚至更少一些，也许就会导致 8 月份 的能量耗尽。

Those who experience burnout are usually zealous athletes who set high racing goals. By August, they have either attained the goals or have decided they are unattainable. Either situation may contribute to racing and training apathy.

那些经历能量耗尽的车手都是制定了较 高比赛目标的充满激情的人。到了 8 月份， 他们要么已经达到了目标，要么认为这些目 标无法达到。不管哪种情况，都有可能使他 们对比赛和训练缺乏热情。

Circumstances other than the two-wheeled variety may also contribute to you becoming mental toast. Emotional stresses such as job change, divorce, and moving definitely lead to burnout. Environmental factors including heat, humidity, high altitude, and pollution take a toll

两轮世界以外的生活环境也许也会导致 你的精神枯竭。情绪压力诸如换工作，离 婚，以及搬家都肯定会导致能量耗尽。环境 因素诸如酷热，潮湿，高海拔，空气污染也 会对情绪造成影响，另外也许还要再加上饮

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on enthusiasm. All of this may be compounded by a diet deficient in nutrients and water.

食营养不良和缺乏补水等原因。

Burnout Potion

能量耗尽的解药

If there is no doubt that you are burned out and yet you still have an important race at the end of the season, there are only three things to do: rest, rest, and rest. Time off the bike is probably the hardest medicine to take for a usually enthusiastic rider. But a week to ten days of no training should have you ready to go again soon.

如果你确实已经能量耗尽，但在赛季结束前 还有一项重要赛事的话，你只有三件事可 做：休息，休息，和休息。对于热情当头的 骑手来说，不骑车也许是一剂最难接受的 药。但是一周或 10 天没有训练的日子应该 能让你重新回到正确的轨道上来。

I can hear you now: “I’ll lose all my fitness”. No you won't, but even if you did, which would be better –fit but apathetic, or unfit and ready to go? It takes months to develop endurance, force, and speed. They won't slip away in a few days. After a short break, you’ll be ready to race again with two weeks of Build 1 training, three weeks tops.

我能听到你正在说：“我会失去所有的 身体素质啊”。不，你不会。即使如此，你 觉得哪种情况会更好些——体质好但缺乏动 力，或者体质不太好但蓄势待发？发展耐 力，力量和速度技能需要几个月的时间，它 们不会在短短几天里溜走的。经过短暂休 息，以及两周的发展期 1 和三周的高峰期训 练，你又能参加比赛了。 更重要的是，你能从这样的经历中学到 一些东西：来年不要让它再次发生。避免在 8 月份能量耗尽的方法是：制定一个有两个 高峰期的赛季计划，一次在春季，然后做 57 天的不骑车的短暂休息。然后，重新建立 你的基础体质并做好准备迎接下一个比赛高 峰期。

More important, you need to learn something from the experience: Don’t let it happen again next year. The way to avoid burnout in August is to plan on a two-peak season by bringing yourself into race form in the spring and then taking a short break of five to seven days off the bike. After that, rebuild your base fitness and be ready to go with another late-season peak.

要想在比赛时能如愿以偿地发挥水平， 关键在于预见力。8 月份的比赛中好的发挥 不是碰运气———而是预先精心策划的。

The key to racing well when you want to is foresight. Good races in August don't just happen –they are planned well in advance.

Illness

生病

You would think that a lot of training would be healthy and help you avoid illness. That is not the case. Those who work out frequently are more likely to catch a bug than those who work out occasionally.

你可能以为很多训练都是有益健康的，并能 帮助你抵抗疾病。其实不是这么回事。那些 训练频繁的人比不常训练的人更容易感染病 菌。

A study of runners in the Los Angeles Marathon found that those running more than

在一项针对洛杉矶马拉松赛跑步者的研 究中发现：那些每周跑至少 60 英里的人比

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60 miles per week were twice as susceptible to respiratory illness as those who ran less than 20 miles each week. Runners who completed the marathon were six times as likely to be ill in the week following the race as those who trained hard for the race but for some reason did not run it.

每周跑最多 20 英里的人，感染呼吸系统疾 病的概率高一倍。刚跑完马拉松的人，比起 那些为比赛刻苦训练但最终由于其他原因没 有参赛的选手，在比赛完的 1 周里生病的概 率高 6 倍。

Timing

时机

The six hours following a hard workout or race has been shown as the most critical phase for remaining healthy, as the immune system is depressed and less capable of fighting off disease. This six-hour period is a good time to avoid public places. Washing your hands frequently if you have contact with others during this time is also a good idea for staying healthy.

艰苦训练或比赛结束后的 6 个小时是保持健 康的最关键的阶段，因为这段时间免疫系统 处于低潮，抵抗疾病的能力较低。这 6 个小 时里最好不要去公共场所。如果这段时间里 与他人有过接触的话，为了保持健康一定要 经常洗手。

Neck Check

颈部原则

But what should you do when a cold or flu bug gets you down? Should you continue to train as normal, cut back, or stop altogether? Doing a "neck check" will help you decide. If your symptoms are a runny nose, sneezing, or a scratchy throat (all symptoms above the neck), start your workout but reduce the intensity to zones 1 or 2 and keep the duration short. If you feel worse after the first few minutes, stop and head home. If the symptoms are below the neck, such as chest cold, chills, vomiting, achy muscles, or a fever, don't even start. You probably have an acute viral infection.

Exercising intensely in this condition will increase the severity of the illness and can even cause extreme complications, including death.

但是如果你得了伤风或流感的话该怎么办 呢？你应该继续象平时那样正常训练，还是 应该减少训练量，抑或完全停止训练？依据 “颈部原则”能帮助你做出决定。如果你的 症状是流鼻涕，打喷嚏，或喉咙不舒服（所 有这些症状都在颈部以上），那么你可以进 行训练但要把强度降到区域 1 或 2，并减少 训练时间。如果开始几分钟后感觉不好，就 停止训练回家去。如果症状发生在颈部以 下，比如胸部受凉，风寒，呕吐，肌肉疼痛 或者发烧的话，就停止训练。因为你可能已 经感染了厉害的病毒。在这样的状态下剧烈 地训练会使病情加重，甚至会导致严重的并 发症，包括死亡。

These below-the-neck symptoms are likely to be accompanied by the Coxsackie virus that can invade the heart muscle, causing arrhythmia and other complications. I can speak from experience on this one. In November 1994 I caught a bad cold with several below-the-neck symptoms including fever, achy muscles, and coughing up mucous.

Five months later, I had a full-blown Coxsackie

这些“颈部以下”的症状有可能伴随着 科萨奇病毒对心肌的入侵，从而导致心律失 常或其它并发症。对此我有亲身的经历。 1994 年 11 月我得了一次重感冒并有数项颈 部以下的症状，包括发烧，肌肉疼痛，咳嗽 和浓痰。5 个月以后，我完全倒下了，因为 心脏感染了科萨奇病毒。经过一年的静养， 我才恢复过来并重新开始训练。没有任何比

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virus in my heart. After a year of inactivity, I was finally able to start training again. No race or any amount of fitness is worth paying such a price. Don't take these symptoms lightly.

Suspect Coxsackie virus is present whenever you have a respiratory infection with indicators below the neck.

赛或身体素质值得我花如此大的代价来争 取。不要藐视这些症状。只要你的呼吸系统 受到感染，并出现颈部以下的症状，你就要 当心是否感染了科萨奇病毒。

Recuperating

复原

After the illness has abated, you are likely to be run down for some time. There is a 15-percent reduction in muscle strength for up to a month following a bout of the flu. Aerobic capacity is also reduced for up to three months and muscles become acidic at lower levels of intensity during this time. This means you will feel weak when working out even though the acute stage is past. Following a below-the-neck illness, return to the Base period of training for two days for every day you had symptoms.

当病情减轻后，你可能也状态全无了。得了 流感 1 个月之后，肌肉力量会减少 15%。在 之后的 3 个月里，有氧能力也会减少，肌肉 在低强度训练时也会感觉发酸。这意味着在 训练时你会感觉很差，即使最痛苦的阶段已 经过去。经过一次“颈部以下”的病痛折磨 后，需要重回基础期的训练，训练日子是你 生病日子的两倍。

Trying to “push”past the flu will likely make your condition worse and cause it to last longer. It is best to get rid of the illness as soon as possible by allowing your limited energy reserves to go into fighting the disease rather than training.

尝试把流感强行“去除”也许会使你的 情况更糟，并使它持续的时间更长。最好的 办法是保存你剩余的能量用于抵抗病毒而不 是用于训练，这样你才能尽可能快地解脱病 痛。

Injuries

受伤

There is nothing worse than an injury. It is not bad enough that fitness is slipping away, but so much of an athlete's life is tied to being physical that depression often sets in. No one wants to be around a lame athlete.

再没有什么比受伤更糟的了。相比于一个运 动员总是被生理上的频繁低潮所困扰，身体 素质的流失还不算太坏。没有人想变成一个 “跛脚”的运动员。

Some people seem prone to injuries. They get them doing what others do routinely. It is more than a nuisance. Here are some prevention tips that help keep injury-prone people healthy –most of the time.

有些人好象比较容易受伤，而且是在做 别人日常所做的那些事情时受伤的。这太令 人厌恶了。以下的一些预防措施能帮助容易 受伤的人保持健康——在大部分时候。

Equipment

装备

Get equipment that fits correctly. Riding a bike

选择正好合适你的装备。骑的车子太大或太

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that is too big or too small sets you up for an injury. This is especially a problem for women cyclists who are too often ride bikes designed for men and for juniors riding bikes they'll "grow into."

小都增加了你受伤的可能。对女性车手来说 这个问题尤其严重，因为她们常常骑为男人 设计的车子；对青少年也是一样，他们骑的 车子往往是为“将来的他们”准备的。

Bike Set-up

调整单车

Having poor biomechanics can easily injure a joint, especially the knee, as it repeats the same movement pattern hundreds or thousands of times under a load. Once you have the right equipment, ask an experienced cyclist, bike shop, or coach to take a look at your position and offer suggestions for improvement. Be especially concerned with saddle fore-aft position and height.

生物力学结构不合理很容易导致关节受伤， 特别是膝盖，因为它需要按同样的运动模式 在某种负荷下重复成千上万次。一旦你有了 正确的装备，就去咨询一位有经验的车手， 车店，或教练，让他们看看你的骑车姿势并 提出改善的意见。特别要注意鞍座的前后位 置和高度。

Training

训练

The most likely times to get injured are the two days after very long or very hard workouts and races. These days should be short and easy reserved for crosstraining or days off altogether. In the same manner, two or three hard weeks of training should be followed by a week of reduced volume and intensity. This may be difficult to do when you know your cardiovascular and energy production systems are willing and able to handle it, but such restraint will keep you injury free.

最容易受伤的时候是在完成一次非常长非常 辛苦的训练或比赛后的两天里。在这两天里 应该做短而轻松的训练，交叉训练，或者干 脆休息。同样道理，经过两到三周的艰苦训 练后，应该安排一周总量和强度都降低的训 练。你也许会难以接受这样的安排，因为你 很清楚自己的心血管系统和能量供给系统愿 意也能够继续效力，但这样的控制措施能让 你远离受伤。

Strength and Stretching

力量和拉伸活动

For most of us, our weakest link is the muscletendon junction. This is where tears and strains are likely to occur. Many muscle-tendon problems can be prevented early in the season by gradually improving the muscle's strength and range of motion. These are probably the most neglected areas for endurance athletes.

Going for a ride is fun, but grunting through a combined strength and stretching session in the gym seems like drudgery. Hang in there, and you'll reap the benefits.

对大多数人来说，我们最薄弱的环节就是肌 肉和肌腱的连接处。这是最经常发生撕裂和 扭伤的地方。许多肌肉-肌腱问题可以在赛 季早期通过逐渐改善肌肉强度和活动范围来 避免。这也许是耐力运动员最容易忽视的部 分。出去骑车是很有趣的，但在健身房里做 力量和拉伸活动却是个苦差事。不过如果坚 持这样做，你就能有所收获。

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Listen

倾听

Learn to tell the difference between sore muscles that come from a high-quality effort and sore joints or tendons. Pinpoint any discomfort and try to put the sensation into words. Don't just say ''my knee hurts." Is it above or below the kneecap? Front or back of the knee? Is it a sharp pain or a dull ache? Does it hurt only while riding or all of the time? Is the pain worse going up stairs or down? These are the sorts of questions you will be asked when you finally seek professional help. Be ready for them.

要学会区分由高质量的训练引起的肌肉酸 痛，以及关节或韧带的疼痛二者的不同。查 明任何不舒服的地方，并尝试用语言来描述 这种感觉。不要只是说“我的膝盖痛”。是 膝盖骨上缘还是下缘？膝盖前面还是后面？ 是尖锐的疼痛还是钝木的疼痛？是只有骑车 时痛还是始终疼痛？上下楼时疼痛是否会加 重？在你最终寻求专业帮助的时候，此类问 题都会被问到的。还是先准备好答案吧。

If the pain is not gone with five days of reduced activity, it is time to see a health-care provider. Don't put it off. Injuries are easier to turn around in the early stages than later on.

如果减少活动 5 天之后疼痛还没有消 失，那就需要找保健医生看看了。不要拖 延。受伤在早期阶段比较容易好转。

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Chapter 18

第 18 章

RECOVERY

恢复

My number one asset as a bike racer is my recovery.

-- BOBBY JULICH

作为车手我最大的长处就是我的恢复能力。 ――BOBBY JULICH

Throughout this book, I have often referred to recovery and occasionally given some guidelines. This chapter will emphasize and more fully explain this important, and often underrated, aspect of training. Due to the nature of the sport, with its stage races and double-race weekends, cycling requires the athlete to be ready to go again within a few hours. In addition, the sooner a cyclist can do another breakthrough workout, the sooner his or her fitness will improve. Recovery holds the key to both of these situations.

在本书中，从头到尾，我常常提到恢复，有 时还会给出一些指导方针。本章我会重点地 全面地介绍这个对训练非常重要，但常被轻 视的部分。由于本项运动的特性，比如多日 赛或周末的双日赛，运动员需要在几个小时 里做好准备并重新投入比赛。另外，车手越 快地重新投入下一次突破性训练，他或她的 身体素质就会提高地越快。在这两种情形 下，恢复都将起到决定性的作用。

The Need for Recovery

恢复的必要性

It is reasonably easy to get athletes to train hard.

Give serious riders tough workouts and they are not only challenged, but most are even happy.

Competitive cyclists are successful in part because they have a great capacity and affinity for hard work. Without such drive, they would never make it in the sport.

让运动员进行艰苦训练是相当简单的。让认 真的车手进行困难的训练，不但让他们感到 有挑战性，而且大部分人甚至会很开心。部 分有竞争力的车手能够成功就是因为他们有 很强的能力并喜欢艰苦的训练。没有这样的 动力，他们就不可能达到那样的成就。

If daily, arduous training was the key to victory, everyone would be atop the winner's platform. The greater challenge for the selfcoached cyclist is not formidable training sessions, but rather knowing how, when, and for how long to recover following tough workouts and races. Although that sounds like it should be easy, for most it is not. Recovery is the one area of training that athletes have the most difficulty getting right.

如果每天都做艰苦的训练能够让你成 功，那么每个人都能站到领奖台上了。自我 训练的车手面临的最大挑战不是令人生畏的 训练内容，而是在艰苦的训练和比赛之后， 怎么知道如何恢复，何时能够恢复。虽然这 听上去很简单，但实则不然。在训练过程 中，恢复是运动员最难正确把握的方面。

Recovery determines when you can go hard again, and ultimately, it determines your fitness level. Cut recovery short enough times and the specter of overtraining lurks ever nearer.

Go beyond the time needed to recover, and you end up wasting time and may even be losing some components of your fitness. Most serious athletes err on the side of not allowing enough

恢复情况决定了你何时可以重新开始艰 苦训练，并且最终决定了你的身体素质水 平。过于缩短用于恢复的时间的话，过度训 练的幽灵就会在你身边潜伏起来。而用于恢 复的时间超过需要时，你不但浪费了时间而 且还可能因此而丧失某些方面的身体素质。 大部分认真的运动员犯的错误都是没有留出

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recovery. They believe that "training" only takes place on the bike. It is how many miles they ride, how hard the workouts are, and how often they ride that matter. To most, what they do off the bike has no relevance to fitness –it is viewed as "non-training" time and, therefore, of no consequence.

足够的恢复时间。他们相信只有骑车才算得 上“训练”，包括骑了多少里程，训练课的 强度有多大，以及这样的训练的频度。对大 多数人来说，不骑车时所做到事情都和身体 素质扯不上关系——这是所谓的“非训练” 时间，所以，对训练也没有影响。

If you think that way, you are wrong. Offthe-bike-recovery time is critical to improving performance. Workouts provide the potential for increased fitness. But it's during recovery that the potential is realized. The time it takes for your body to realize this potential is also critical. The sooner you recover, the sooner you can do another quality workout. The sooner you can do another quality workout, the more fit you become. Another way of looking at it is as a formula:

如果你这么想就错了。不骑车时的恢复 过程对能力的提高非常关键。训练提供了让 身体素质增加的潜力，但这种潜力却是在恢 复过程中变成现实的。另外身体为实现这种 潜力而花费的时间也是很关键的。你恢复得 越快，你就能越早地投入下一次高质量的训 练。你越早地开始下一次高质量的训练，你 的身体素质也会提高得越快。下面的公式是 从另一种角度来描述这种道理：

Fitness = Workout + Recovery

身体素质=训练+恢复

In this formula, workout and recovery are of equal value. So the higher the intensity of the workout, the greater the depth of recovery must be, not only in terms of time, but also in terms of method. They must balance. If the balance is right, your fitness is bound to improve. Get the balance wrong often enough, and you are initially suffering, then off the back, and finally overtrained.

在这个公式里，训练和恢复是同等价值 的。所以训练的强度越高，恢复所需的深度 也越大，这里面包括时间和方法两方面的问 题。训练和恢复必须保持平衡。如果做到了 平衡，你的身体素质一定会提高；如果老是 破坏这种平衡，你就会先感到受苦，然后退 步，最后变得训练过度。

If you understand this relationship between workouts and recovery you will be as concerned about the quality of recovery as the difficulty of the preceding workout. The first question to answer in writing a weekly training schedule should be, "How quickly can I recover?" With the answer to that question, the week can be scheduled.

如果你明白了训练和恢复之间的这种关 系，你就会象关心早先的训练的难度一样关 心训练之后的恢复过程了。在写每周训练计 划时要回答的第一个问题就是：“多长时间 后我才能恢复？”根据这个问题的答案，你 就能够安排这周的活动了。

Recovery Time

恢复时间 在一次艰苦训练中你的肌肉里面发生的事情 可不是什么美景。经过一次艰苦的比赛或突 破性训练后，如果你能够用显微镜观察大腿 内部的话，你看到的就如同一个战场。肌肉 里好象爆炸了一个微型炸弹一样，充满了撕

What happens inside the muscles during a hard workout is not a pretty sight. If you could look into your legs with a microscope after a hard race or BT workout, what you would see looks like a battleground. The muscles appear as if a miniature bomb has exploded, with torn and

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jagged cell membranes evident. The damage can vary from slight to extreme, depending on how powerful the workout was. Under such conditions, it is unlikely the muscles and nervous system will be able to go hard again.

Not until the cells are repaired, the energy stores rebuilt, and cellular chemistry returns to normal will another all-out effort be possible. Your racing performance depends on how long that process takes.

裂和锯齿状的细胞膜。破坏程度可能非常轻 也可能非常严重，这要看训练的强度有多 大。在这种情况下，肌肉和神经系统不可能 再次承受艰苦训练了。直到细胞被修复，能 量重新储备，细胞的化学状态恢复正常后， 才可能再次开始全力以赴地投入训练。你的 比赛能力是由这个过程花费的时间所决定 的。

Much of the time needed for recovery has to do with creating new muscle protein to repair the damage. Research conducted at McMaster University in Hamilton, Ontario, and at the Washington University School of Medicine in St. Louis found that this protein resynthesis process takes several hours. The study used young, experienced weight lifters and maximal efforts followed by observation of the muscles' repair process. Reconstruction work started almost immediately following the workout.

Four hours after the weight session protein activity was increased about 50 percent. By twenty-four hours post-workout it reached a peak of 109 percent of normal. Protein resynthesis was back to normal, indicating that repair was complete, thirty-six hours after the hard workout.

恢复期间的大部分时间里身体在重新合 成新的肌肉蛋白来修复损伤。位于安大略省 Hamilton 市的 McMaster 大学，以及圣路易 市的华盛顿大学医学院所做的研究表明，这 种蛋白质的重新合成过程要持续几个小时。 研究选取的对象是年轻有经验的举重选手， 先让他们在训练中使出最大气力，然后观察 肌肉的修复过程。研究发现重建工作几乎在 训练后立刻就开始了。举重练习 4 个小时 后，蛋白质的活动增加了大约 50%，而到了 训练完的 24 小时后达到顶峰，即正常时的 109%。艰苦训练后的 36 小时，蛋白质的重 新合成回到正常状态，表明修复工作的结 束。

While this study used exhaustive strength training to measure recovery time, the results are similar to what could be expected following a hard race or cycling workout.

在这项研究中也测量了在竭尽全力的力 量训练后的恢复时间，这与完成一次艰苦的 比赛或骑行训练后得到的结果差不多。

Recovery Phases

恢复阶段

The recovery process can be divided into three phases in relation to the workout before and during, immediately following, and long term. If each is carefully planned, recovery will be quicker and the next quality session made more productive.

恢复的过程可以根据与训练之间的关系划分 为 3 个阶段：训练开始前和训练中，训练刚 刚结束，以及长期性的恢复。如果每个阶段 都能仔细规划，那么恢复就会比较快，而且 下一个高质量的训练也会更有成果。

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Recovery before and during the Workout

训练前和训练中的恢复

Recovery actually starts with a warm-up before the workout or race that will cause the damage, not after. A good warm-up before starting to ride hard helps limit damage by:

恢复实际上是从训练或比赛前的热身活动开 始的。一上来就开始艰难骑行会造成损伤， 但好的热身活动可以通过以下方面限制损伤 的发生：



   

  

Thinning body fluids to allow easier muscle contractions Opening capillaries to bring more oxygen to muscles Raising muscle temperature so that contractions take less effort Conserving carbohydrates and releasing fat for fuel

稀释体液，从而使肌肉收缩更容易 打开毛细血管，使肌肉获得更多氧气 增加肌肉温度，是肌肉收缩更省力 燃烧脂肪并节省碳水化合物的消耗

The recovery process should continue during the workout with the ongoing replacement of carbohydrate-based energy stores. By drinking 18 to 24 ounces of a sports drink every hour, the training session is less stressful on the body and the recovery of the energy production system later on is enhanced. There is some research indicating that the addition of protein to your sports drink may also be beneficial. Other research has supported the addition of caffeine to the sports drink. These bodies of research are still growing.

在训练期间应该继续恢复过程，即不断地补 充以碳水化合物为主的能量储备。每小时喝 18-24 盎司运动饮料，这样训练过程对身体 的压力就不会那么大，而随后的能量制造系 统也会恢复到更高水平。有些研究表明，在 你的运动饮料中添加蛋白质也会有好处的。 另一项研究建议在运动饮料中添加咖啡因。 这一类的研究仍然在进行中。

There are individual differences in how well carbohydrate drinks are tolerated and emptied from the stomach. Find a sports drink that tastes good and doesn't upset your stomach when riding hard. Before a race, make sure you have plenty of whatever works for you on your bike and are prepared for hand-ups at feed zones. Making the drink more concentrated than is recommended on the label may cause you to dehydrate during a fast race, especially on a hot and humid day. You most likely to benefit from a sports drink during races and workouts longer than one hour are . In races lasting longer than about four hours, solid food is also necessary.

每个人对碳水化合物饮料的接受程度和 胃排空的速度都是不同的。你应该找一种味 道不错的运动饮料，在艰苦骑行时不会让你 的胃不舒服。在比赛前，要确保你已经做足 了在车上的热身运动，并在食品区准备好了 补给袋。不要把饮料的浓度调得比标签建议 的高，否则可能会在快速的比赛中造成你的 脱水，特别是在热天和潮湿天。在超过 1 个 小时的比赛和训练中，运动饮料最有可能给 你带来好处；而对于超过 4 个小时的比赛， 你必须准备固体食物。

Gels may be used in place of or in addition 凝胶状的能量棒也许会代替运动饮料或 to sports drinks. By using a gel with water you 作为其补充。一边吃能量棒一边喝水实际上 are essentially mixing a sports drink in your gut. 就是在你的胃里混合成运动饮料。但如果你 If you don't take in enough water with the gel 吃能量棒时没有喝足够的水的话却会增加脱 the risk of dehydration increases, as fluid will be

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pulled from the blood plasma into the gut to 水的可能性，因为身体会从血浆里分离出水 help break down the sugar of the gel. Due to this 分进入消化系统来帮助分解凝胶里的糖分。 same mechanism, it's also best to wash down the 同样道理，你最好是就着水，而不是就着运 gel with water rather than a sports drink. 动饮料吃能量棒。 冷身阶段恢复仍在继续。如果你在完成 间歇训练的恢复部分后，总是再次竭尽全力 地骑行到家门口，然后瘫做一堆休息的话， 你的恢复时间就会被延长。相反，你应该利 用每次艰苦骑行的最后 10—20 分钟让身体重 新恢复正常状态。冷身活动应该是热身活动 的镜像，虽然它也许显得更短一些，只是在 区域 1 做几分钟的轻松踩踏而已。

Recovery continues with a cool-down. If you complete the interval portion of a workout and hammer all the way back to the front door and then collapse in a heap, recovery will be prolonged. Instead, always use the last ten to twenty minutes of a hard ride to bring the body back to normal. The cool-down should be a mirror image of the warm-up, although it may be considerably shorter, ending with easy pedaling in zone 1 for several minutes.

Short-Term Recovery following the Workout

训练后的短期恢复

As soon as you are off the bike, the most important thing you can do to speed recovery is to replace the carbohydrates and protein just used for fuel. A long and hard workout or race can deplete nearly all of your stored glycogen, a carbohydrate-based energy source, and consume several grams of muscle-bound protein. In the thirty minutes after riding, your body is several times more capable of absorbing and replenishing those fuels than at any other time.

一旦你从单车上下来，你能做到最重要的加 速恢复的办法就是补充被消耗掉的碳水化合 物和蛋白质。一次长而艰苦的训练或比赛几 乎能够耗尽你身体储备的所有糖原——一种 碳水化合物类的能量来源——以及好几克影 响肌肉弹性的蛋白质。骑行结束后的 30 分钟 里，你的身体对这些能量的吸收和补充能力 比其他任何时候都要高几倍。

At this time, you don't want to use the same sports drink you used on the bike. It's not potent enough. You need something designed for recovery. There are several such products now on the market. As long as you like the taste and can get 15 to 20 grams of protein and about 80 grams of simple carbohydrates from one of them, it will meet your recovery needs. You can easily make a recovery "homebrew" by adding 5 tablespoons of table sugar to 16 ounces of skim milk. Whatever you use, drink all of it within the first thirty minutes after finishing.

这时，你不会喝平时在骑车时喝的那些 运动饮料，因为它不够有效。你需要一些专 门用于恢复的物品。其中某些产品目前在市 场上有售。只要你选择的产品的味道是你所 喜欢的，并且能够从中摄取 15—20 克蛋白质 和大约 80 克碳水化合物，那么就能满足你的 恢复需要了。你也可以制作“家酿”的恢复 饮料，很简单，在 16 盎司的脱脂牛奶里加 5 大勺白糖就行了。但不管你喝什么，一定要 在训练结束后 30 分钟内喝完。

Short-term recovery continues for as long as the preceding workout or race lasted. So if the race was three hours long, this recovery phase lasts three hours after getting off the bike.

Once past the first thirty minutes the remaining portion should be focused on foods that are

短期恢复持续的时间与在此之前的训练 或比赛的时间相当。如果比赛进行了 3 个小 时，那么比赛完后的这一恢复阶段也需要 3 个小时。前 30 分钟过去之后的剩余部分应该 把焦点放在中等和高等升糖指数的食物以及

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moderate- to high-glycemic index along with some protein. Following the short-term recovery phase return to eating foods that are dense in vitamins and minerals and are lower on the glycemic index scale. The best such foods for long-term recovery are vegetables, fruits, and lean meats including fish and poultry. See Chapter 16 for more information on the glycemic index and nutrient-dense foods.

某些蛋白质上。短期恢复阶段结束之后，饮 食应该重新恢复到大量维生素和矿物质以及 低升糖指数的食物上。长期恢复的最佳食物 应该是蔬菜，水果，包括鱼或家禽之类的瘦 肉。关于升糖指数和食物中的营养素方面的 详细信息可以参考第 16 章的内容。

Long-Term Recovery

长期恢复

In the six to nine hours after a BT workout or race, you must actively seek recovery by using one or more specific techniques. This is critical when stage racing, meaning the difference between finishing well in subsequent stages and failing to finish at all.

突破性训练或比赛后的 6—9 小时里，你必须 采用一种或多种特殊方式来积极恢复身体。 这在多站式比赛中尤其关键，它决定了你是 在接下来的几站里顺利完赛，还是在比赛结 束前就被迫倒下。

The most basic method is sleep. Nothing beats a nap for rejuvenation. In addition to a 30to 60-minute, post-workout nap, seven to nine hours of sleep are needed each night. Other recovery methods are unique to each individual, so you will need to experiment with several of these to find the ones that work best for you.

最基本的恢复方法就是睡觉。没什么能 比小睡片刻更能恢复体力的了。除了训练之 后小睡 30 或 60 分钟，每天晚上也要保证 7 —9 小时的睡眠。其他的恢复手段的效果都 是因人而异的，所以你需要多方面尝试并从 中找出最适合你的方式。

Most of these methods speed recovery by 这些手段中的大部分都是通过增加心 slightly increasing the heart rate, increasing 率，增加进入肌肉的血液流量，加速营养素 blood flow to the muscles, accelerating the 的摄入，减轻酸痛，降低血压，或舒缓神经 inflow of nutrients, reducing soreness, lowering 系统，从而达到加上恢复的目的。 blood pressure, or relaxing the nervous system.

Hot Shower or Bath Immediately following the cool-down and recovery drink, take a hot shower or bath for ten to fifteen minutes. Do not linger, especially in the bathtub, as you will dehydrate even more.

热水澡 冷身活动结束并喝完恢复饮料之后，马上洗 个 10—15 分钟的热水澡。不要洗得太久，特 别是在浴缸里，以免加重你的脱水程度。

Active Recovery For the experienced rider, one of the best recovery methods is to pedal easily for 15 to 30 minutes several hours after the workout and before going to bed. Pressure on the pedals should be extremely light and cadence comfortably high with very low power and heart rate low in zone 1.

积极性恢复 对有经验的骑手来说，最好的恢复方法之一 就是在训练后几小时和睡觉前轻松骑行 15— 30 分钟。踩踏应该非常轻松，踏频稍高一 些，输出功率要低，心率保持在区域 1。

另外还有一种有效积极的恢复手段，比

Another effective active recovery

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technique is better for the novice, but also works 较适合新手，但对老手也同样适用。这种恢 well for seasoned riders. This technique is 复方式就是游泳，特别是在双腿中间夹一个 swimming, especially with a pull buoy between 漂浮板来游，或者简单地在水面漂浮移动。 the legs, or simply moving in the water while floating.

Massage Other than sleep, most riders find a massage by a professional therapist is the most effective recovery technique. A post-race massage should employ long, flushing strokes to speed the removal of the waste products of exercise. Deep massage at this time may actually increase muscle trauma. After thirty-six hours, the therapist can apply greater point pressure, working more deeply.

按摩 除了睡觉，大多数骑手选择的最有效的恢复 手段就是接受专业临床医师的按摩。比赛之 后的按摩应该用长刮法并让皮肤发红，从而 加速移除运动产生的废物。这时候做深度的 按摩也许会增加肌肉的损伤。在 36 小时之 后，按摩师才能够施加较重的按压力量，以 及深度的按摩。

Due to the expense of massage, some athletes prefer self-massage. Following a hot bath or shower, stroke the leg muscles for 20 to 30 minutes working away from the feet and toward the heart.

按摩的花费较大，所以有些运动员喜欢 自我按摩。先洗个热水澡，然后对大腿肌肉 进行 20—30 分钟的刮推，方向是从腿部下方 向心脏方向刮推。

Sauna Several hours following a workout or race some athletes report that a dry sauna speeds recovery.

Do not use a steam room for recovery as it will have the opposite effect. Stay in the sauna for no more than ten minutes and begin drinking fluids as soon as you are done.

桑拿 有些运动员宣称在训练或比赛后几个小时做 干蒸桑拿能加速恢复。不要到蒸汽房做恢 复，因为这只能适得其反。蒸桑拿的时间不 要超过 10 分钟，做完以后要马上喝水。

Relax and Stretch Be lazy for several hours. Your legs want quality rest. Give it to them by staying off your feet whenever possible. Never stand when you can lean against something. Sit down whenever possible. Better yet, lie on the floor with your feet elevated against a wall or furniture. Sit on the floor and stretch gently. Overused muscles tighten and can't seem to relax on their own.

This is best right after a hot bath or sauna and just before going to bed.

放松和拉伸 你可以懒散地休息几个小时。你的大腿需要 有质量的休息，所以你要尽可能地让双脚放 松休息，能斜靠着就千万别站着，只要有可 能就坐下来，最好是能躺到地板上，把脚抬 高靠着墙或家具。做在地板上柔和地拉伸， 因为过度使用的肌肉比较紧无法自行放松。 最好在洗完热水澡或桑拿以后和上床睡觉之 前做拉伸活动。

Walk in a Park or Forest A few hours after finishing the workout or race, a short, slow walk in a heavily vegetated area such as a park or forest seems to speed recovery for some. Abundant oxygen and the aroma of grass, trees, and other plants are soothing.

在公园或森林里散步 训练或比赛结束几个小时以后，有些人在植 物茂盛的地方，比如公园或森林里做短时间 缓慢的散步好象能加速恢复，充足的氧气， 花草，树木和其他植物的芳香也很享受。

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Other Methods The sports program of the former Soviet Union made a science of recovery and employed several techniques with their athletes that may or may not be available to you. They included electro muscle stimulation, ultrasound, hyperbaric chambers, sport psychology, and pharmacological supplements such as vitamins, minerals, and adaptogens. These require expert guidance.

其他方法 前苏联的体育组织创立了恢复科学，并在他 们的运动员身上实验了某些恢复方法，你也 许可以试试是否有用。这些方法包括：对肌 肉的电击刺激，超声波，高压氧舱，体育心 理学，以及药物增补，比如维生素，矿物 质，和生理调节剂。这些都需要在专家指导 下使用。

Figure 18.1 Recovery time with and without specific techniques

图 18.1

By employing some of the specific methods described here, you can accelerate the recovery process and return to action sooner.

Figure 18.1 illustrates how this happens.

通过引入某些上述的特殊恢复手段，你 能够加速恢复过程，更快地恢复活力。图 18.1 展示了这一结果。

使用和不使用特殊手段的恢复时间

Individualization

个性化

While I have listed several possible methods to speed recovery, you will find that some work better for you than others. You may also discover that a teammate doing the same workouts as you and following the same recovery protocol springs back at a different rate –either slower or faster. This goes back to the principle of individualization discussed in Chapter 3. While there are many physiological

虽然我列出了这么多可能的加速恢复的方 法，但你会发现有些方法的使用效果比较 好。你也许还会发现你的队友进行同样的训 练，采用同样的恢复手段，但恢复效果却不 同——要么快些，要么慢些。这就又回到第 3 章所讨论的个性化原则上了。虽然运动员 们有许多生理方面的相似处，但我们每个人 都是独特的，并按我们自己的方式对任何特

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similarities between athletes, we are each unique and respond in our own way to any given set of circumstances. You must experiment if you want to discover how best to recover. As always, do this in training rather than in the first important stage race of the season.

定的外界环境做出反应。你必须通过尝试来 确定什么是对你来说最好的恢复方式。再次 重复一遍，在训练过程中做这些尝试，而不 要在本赛季重要的多站式比赛里的第一站赛 后尝试。

There are several individual factors affecting recovery. Younger athletes, especially those who are 18- to 22-years old, recover faster than older athletes. The more race-experienced an athlete is, the quicker he or she recovers. If fitness is high, recovery is speeded up. Females were shown in one study to recover faster than males. Other factors influencing the rate of recovery are climate, diet, and psychological stress.

有一些个人因素会影响恢复。年轻的运 动员，特别是那些 18—22 岁的，比年纪大的 运动员恢复得快。运动员的比赛经验越丰 富，他或她恢复得也越快。如果身体素质比 较高，恢复也会加速。有一项研究表明女性 比男性恢复速度快。其他一些会影响恢复速 度的因素有：天气，饮食，精神压力。

How do you know if you are recovering?

The best indicator is performance in races and hard workouts, but these are the worst times to find out that you’re not ready. Typical signs that recovery is complete include a positive attitude, feelings of health, a desire to train hard again, high-quality sleep, normal resting and exercise heart rates, and balanced emotions. If any of these are lacking, continue the recovery process.

By closely monitoring such signs, you should be able to determine not only the best procedure, but also the typical time needed to bounce back.

如果了解你是否在恢复呢？最佳的指示 器是在比赛和艰苦训练中的能力表现，但这 也是发现你状态不佳的最糟糕的时机。恢复 完成的典型特征是积极的心态，健康的感 觉，对再次艰苦训练的渴望，高质量的睡 眠，正常的休息和训练心率，以及平稳的情 绪。如果缺少了任何一项，都应该继续恢复 过程。通过仔细察看这些特征，你应该能够 确定卷土重来的最佳步骤和最佳时机。

Recovery in the Real World

现实世界里的恢复

If you're following the periodization program suggested in this book, there will occasionally be periods of time when you experience an increasing load of fatigue. Despite your best recovery efforts, you will not unload all of the fatigue between planned workouts and will go into some BT workouts a bit heavy legged and lacking snap. Don't expect to be fully recovered for every workout, all the time. In fact, a little workout fatigue sometimes can bring benefits in the form of supercompensation, which was discussed in earlier chapters. This can better prepare you for stage races and peak performances. You just don’t want this to happen too often. Every three or four weeks,

如果你遵循本书所建议的周期性训练计划的 话，那么偶尔你会在某段时期里感到不断增 加的疲劳负担。虽然你已尝试了最好的恢复 手段，但在开始下次训练之前你仍然无法完 全解除所有疲劳，并拖着沉重的双腿和不足 的睡眠进行某些突破性训练。不要指望在任 何时候的每次训练后都能充分恢复。实际 上，一定的训练疲劳有时能够以超量补偿的 方式让你受益，我们在前几章讨论过这个问 题。只要你不是经常出现这种状况就行了。 每隔三到四周，这取决于你避免过度训练的 能力，你应该安排一个恢复周，让身体解除 疲劳，然后再开始下一个三到四周的训练阶

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depending on your ability to avoid overtraining, 段。 a recovery week should be included to allow for the unloading of fatigue before starting a new three- or four-week block of training.

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