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中英雙語指南:如何為一場高溫賽事做好準備?

中英雙語指南:如何為一場高溫賽事做好準備?

Proper prep to race in the heat can take up to two weeks and is pretty simple: You must train in the temperature in which you』ll be racing for about an hour a day so your body learns to stay cool through more efficient sweating and improved blood flow that better dissipates heat.

想要讓自己在運動中適應高溫,你差不多需要兩周的時間做準備,而且方法並不是很複雜:每天在你即將參加比賽的溫度下訓練一個小時,讓你的身體學會適應那樣的溫度、更加經濟的排汗以及更高效的散熱來保持涼爽。

Since it』s unrealistic to arrive at the race site two weeks early, you must begin at home. If you live somewhere warm, try moving your training sessions to the hottest part of the day if you can, or turn up the heat in your pain cave. You may need to reduce volume and intensity at first as you get used to the heat. You also need to monitor your physiological responses—stay hydrated, or your body will have trouble regulating its temperature because your sweat and heart rate will suffer. If your urine is darker than pale yellow, you』re not hydrating enough. It』s always a good idea to carry plenty of liquid or drop drinks off at various points on your route.

而大多數人都無法提前兩周到達比賽所在地去適應賽道和氣溫,所以你只能在訓練房來做所有的準備工作。如果你住在比較炎熱的城市,選擇一天之中最熱的時間出去訓練;如果你所在的城市一年四季都比較涼爽,你可以選擇打開空調,調高溫度在室內訓練。

在訓練初期,訓練量和強度都不應過大,你的身體需要時間去適應高溫。同時,你也需要密切關注自己的身體在訓練中生理表現。保持足夠的水分補充,否則你的身體會因為排汗和心跳失衡而導致溫度調節紊亂。

在訓練中或者訓練后如果你發現自己的尿液顏色較深(深於淡黃色),說明你在訓練中的補水做得不充分。

During race week, bring the training back to the cooler part of the day, or put the fan back into your pain cave so you』re rested and hydrated.

到了比賽周,將訓練挪回涼爽的時間和地點。如果你在室內訓練,關掉空調、打開電扇,讓身體得到足夠的補水和休息。

And when race day arrives, here』s how to stay cool:

* Wear a well-ventilated helmet on the bike.

* Wear a white hat on the run (instead of a visor) so you can put ice inside it.

* Increase fluid intake.

* Put ice in your sports bra and down your shorts to lower core temperature.

* Dump water on your back and torso.

* Use a chilly towel around your neck and re-wet when needed.

* Be conservative with your bike pacing and especially the first few miles on the run to ensure you don』t prompt GI issues.

到了比賽日,通過以下方法來保持身體涼爽:

· 佩戴通風性能好的頭盔。

· 在跑步賽段佩戴一頂白色帶頂的帽子(非空頂帽),這樣方便往帽子里放一些冰塊來降溫。

· 增加補水。

· 將冰塊放進運動文胸或者運動褲內來降低核心溫度。

· 每到補給點抓住機會往頭部、後背和軀幹澆水降溫,

· 有條件的話用一條用冷水浸濕的毛巾圍在脖頸處來降低核心溫度。

· 在腳踏車階段和跑步前幾公里不可太過追求配速,避免出現體能問題。

Finally, use common sense. Learn the signs and symptoms at right for heat cramps, syncope, heat exhaustion and heat stroke, then shut it down if necessary.

最後,學會通過最基本的身體感知度和癥狀來判斷自己是否已在抽筋和中暑邊緣,必要時趕緊想辦法讓癥狀得到緩解。

See the Signs

Heat cramps

Cause: Electrolyte and sodium imbalance

Core temperature: Below 102

Signs/symptoms: Cramps

Treatment: Replace electrolytes and sodium.

Heat syncope

Cause: Lack of blood to the brain due to pooling in the legs immediately after exercise can lead to fainting.

Core temperature: Below 102

Signs/symptoms: Dizziness, tunnel vision

Treatment: Keep moving, stay hydrated.

熱暈厥

起因:停止運動后因血液在腿部堆積導致血液迴流至腦部受限,從而導致暈厥。

癥狀:頭暈、視野狹窄

措施:保持運動狀態、保持補水

Heat exhaustion and heat stroke

Cause: Dehydration

Core temperature: 102–104

Signs/symptoms: Headache, fatigue, nausea, weakness, heat sensations

Treatment: Restore electrolytes and fluid. If heat stroke, athlete may need to be immersed in ice water or be given IV fluids.

中暑

起因:脫水

癥狀:頭痛、疲勞、噁心、虛脫、灼熱感

措施:補充電解質和液體。一旦中暑,選手需要浸冷水、接受靜脈注射。

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