全方位乳酸门槛训练

阳光路上情满怀

2010年12月《Running Times》杂志

Full Spectrum Lactate Threshold Training
Training to boost the top factor in performance
By Greg McMillan, M.S.



全方位乳酸门槛训练
训练和提高最重要的运动表现因素
作者Greg McMillan, M.S.



For years, scientists worked to determine the top physiological factor in distance running success. As they dug deeper and deeper, the answer became clear: the pace at your lactate threshold.

多年来，科学家一直致力于确定最关键的，事关长跑成败的生理因素。随着研究的不断深入，答案逐渐清晰起来：您的乳酸门槛配速。

While the term "lactate threshold" is less common among researchers these days, the fact remains that, as you run faster, you produce more lactate. At some point, the lactate begins to accumulate at a faster and faster rate. The graph at the right indicates a typical lactate profile for a runner. The faster you can run at the point where the curve begins to turn upward quickly, the faster you'll race.

当研究人员都不太熟悉术语“乳酸门槛”时，情况是您跑得越快生成的乳酸越多。在某一个强度点，乳酸开始越来越快地聚集。右图所示为，典型的跑步者乳酸浓度曲线。在曲线开始迅速向上时，您跑得越快，您比赛时也越快。

The purpose of "lactate threshold" training, then, is to move your lactate curve to the right so that you can run faster before reaching this "threshold." Toward that end, the weekly tempo run, done at the pace of your lactate threshold, became popular. While frequent tempo runs can improve your lactate profile, I've found that variety in this type of training results in better performance improvement. I call it full-spectrum lactate threshold training.

“乳酸门槛”训练的目的是，将您的乳酸曲线向右移动，这样，在达到这一“门槛”之前，您将跑得更快。为此，每周的乳酸门槛跑，按您的乳酸门槛配速，越来越流行。经常进行乳酸门槛跑可以改善您的乳酸浓度曲线。我发现，对这种训练做一些改变可以进一步提高运动表现，我称之为“全方位乳酸门槛训练”。


A CLOSE LOOK AT THE CURVE---仔细观察乳酸浓度曲线

If you look closely at the lactate curve in the chart at the right, you'll see the full spectrum of the lactate threshold training zone. On the low end of the zone, the pace is roughly the pace you can race for 2 to 3 hours. In the middle of the zone is the pace you can race for 1 to 1.5 hours. At the fast end of the zone is the pace you can race for 30 to 45 minutes. I've found that, if you break your lactate threshold training into workouts from each zone, your body adapts faster and better. Your lactate curve shifts more quickly to the right and improved racing performance follows. Here are the three lactate threshold (LT) training zones and their associated workouts.

如果仔细地观察右图中的乳酸浓度曲线，您可以看到整个乳酸门槛训练区域。在该区域的低端，配速大约是您可以跑2-3小时。在该区域的中端，配速大约是您可以跑1-1.5小时。在该区域的最快端，配速大约是您可以跑30-45分钟。我发现，如果将乳酸门槛训练分成不同的区域，您的身体适应得更快更好。您的乳酸浓度曲线可以更快地右移，您的运动表现随之提高。以下是3个乳酸门槛（LT）训练区，及其相关的训练。

(译注：由于会自然消失，图已被删除)


LOW-END LT TRAINING---低端乳酸门槛训练

In looking at the low-end zone, you'll notice that it's the pace most of us can run for just shy of the marathon. So, doing some workouts at your marathon pace or slightly faster (even if you aren't training for a marathon) is very beneficial. These workouts are long, steady runs lasting 45 to 90 minutes. Start with 10 to 30 minutes of easy running, then pick up the pace to around your marathon pace. Hold it there for 45 to 90 minutes, then cool down for 10 to 30 minutes.

在观察低端区域时，您会注意到那正是大多数人可以尝试马拉松的配速。因此，做一些马拉松配速训练，或略快，是非常有益的（即使您不准备跑马拉松）。这种训练是长距离匀速跑，时间45 - 90分钟。开始时，轻松跑10 - 30分钟，然后，提速至您的马拉松配速附近。保持该配速45 - 90分钟，然后，冷身跑10 - 30分钟。


MIDDLE ZONE LT TRAINING---中端乳酸门槛训练

Middle zone pace is what most of us can race for a half marathon. These workouts are also continuous runs, but last only 20 to 40 minutes, like a typical tempo run. Run this workout a bit more controlled than most runners run tempo runs. (Most runners push a little too hard on tempo runs.) Like the low-end workout, start with a warm-up and finish with a cool-down. Run continuously at this "comfortably hard" pace. If you start approaching 10K pace on these longer, continuous runs, then you're doing them too fast.

中端区配速是，大多数人可以跑半程马拉松的配速。这种训练也是连续跑，但是，时间仅为20 - 40分钟，就像典型的乳酸门槛跑一样。做这个训练时，应该略有控制，别跑得像大多数跑步者的乳酸门槛跑（大多数跑步者在乳酸门槛跑时跑得有些太快）。和低端训练一样，热身跑开始，冷身跑结束。以这个“舒服地费劲”配速，连续跑。如果这种较长距离的连续跑开始接近10K配速，那么，您跑得太快了。


HIGH-END LT TRAINING---高端乳酸门槛训练

High-end zone pace is roughly 10K pace. Workouts for this zone are what many coaches call "tempo intervals." They're repeats with a recovery interval but are much more controlled than traditional track workouts at 5K pace or faster. Because the tendency is to run a bit too fast, the recovery interval is minimal (usually one-fourth or one-fifth of the length of the repeat). For example, if you're doing mile repeats as tempo intervals and your 10K pace is 6:00 per mile, then you'll take only 60 to 90 seconds for your recovery jog. This ensures that you don't run too fast but keep the pace in the correct lactate threshold zone. With tempo intervals, try to get in 3 to 6 miles of running at 10K pace.

高端区配速大约为10K配速。该区域的训练正是许多教练所说的“乳酸门槛间歇跑”。高端乳酸门槛训练是有恢复间歇的重复跑，配速应该有所控制，别跑得像5K配速或更快的传统场地跑。总趋势是跑得有一点过快，而恢复间歇是最小的（通常是重复跑的1/4或1/5时间）。例如，如果您将以1英里重复跑作为乳酸门槛间歇跑，您的10K配速为6:00/英里，那么，您的恢复性慢跑仅有60 - 90秒。这样可以确保您不会跑得太快，配速保持在正确的乳酸门槛区域。在乳酸门槛间歇跑时，尽量以10K配速跑3 - 6英里。


COACH'S notes---教练的意见

As I mention frequently in this column, variety is a key ingredient in successful training. Working the lactate threshold across the full spectrum results in faster and better adaptations. Doing a variety of LT workouts also allows you to learn more about yourself.

我在这个栏目中经常提到，变化是成功训练的关键组分。全方位的乳酸门槛训练可以培养更快和更好的适应能力。进行不同的乳酸门槛训练，还可以使您更加了解自己。

Sprinkle in these LT workouts throughout the year but at least twice per year, do a focused training phase where, for four to six weeks, you perform a weekly LT workout.

虽然这种乳酸门槛训练可以在年内分散进行，但是，您至少需要每年2次为期4 - 6周的集中训练，每周都要有乳酸门槛训练。

Lastly, remember to control yourself with LT training. The "tough" of the workout should come from the duration of the workout, not the speed. In this case, it's more important to go slower and do more volume of running than faster but shorter.

最后，记住控制好您的乳酸门槛训练。该训练的“强度”应该来自该训练的长度，而不是速度。为此，重要的是跑得慢一些，跑量大一些，而不是速度快时间短。



（译者：摘自running times.com）

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