Have a “bad” race?
比赛成绩不理想吗？
Seem to have hit a plateau or even lost fitness?
碰到撞墙期或甚至于体质降低？
If your personal philosophy is “more is better,” you will answer there questions differently than if its is “do the least amount of properly timed. Specific training that brings continual improvement.” Do you see the difference?
如果你的个人哲学是越多越好，你将会对“以最少的时间，进行能带来连续性改进的特定训练”的问题有着不同的答案。你看见差别了吗？
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，你不应该去进行艰难的高强度锻炼或者偶尔体验体能的极限，很明显的，如果你的目标是接近你骑行的极限。那么你经常必须面对并且克服训练的挑战。当你不知道什么时候该放弃时，什么时候该休息，及什么时候训练量该少于计划，问题就出来了。“多就是好”将导致不可避免的结果包挂力竭、训练过度、生病和运动伤害。由于这些问题而产生的长期的或者频繁的停止训练，也进一步的导致体能变差而需回到前面低一级的训练阶段重新锻炼。经历过这些规律性问题的车手，很少在运动过程中能发挥他们的潜能。
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.
一贯的训练，不过度训练，是达成最高体能和终级的竞赛演出的大道。而一致性的关键是适度并且休息。这或许不是你想要从书中听到有关训练的内容，但是好好的理解如何达成一致性，将使你骑得更快。
Commandment 3 – Get adequate Rest
第3戒律 - 得到足够的休息
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.
身体只有在休息期间才会适应训练的强度并且变得更强壮。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戒律；他们在智力上理解它，但不是在感情上。它是最广泛被违犯的指导方针。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 then 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.
什么是大多数运动员觉得为了配合训练的需要所造成的时间紧迫性而优先从日常生活中削减下来的？答案就是睡眠。为了在每天的行程中塞进更多的训练，他们提早起床或者很晚才睡觉。
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.
以这种缩短睡眠来产生时间的方式将会危害到体能的恢复和身体的适应。在休息的时候，尤其是睡觉时，身体会自行修补并且变得更强壮。当我们睡觉的时候，人体的生长激素会被加速释放。如果我们华在睡觉的时间被缩短了，我们将花更长的时间去恢复，并且一直处于疲劳的状态。高强度训练当中糖原是无法充分补充的，导致连续数日耐力的衰退，损坏的细胞需要较长的时间复原，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。训练过度将成为一种真正的威胁。力竭正在附近等着。大多数运动员每天需要7 到10 个小时的睡眠时间。专业运动员则除了训练之外在时间上会有一些其他的要求，一般来说，包挂打盹在内来达到他们每天的睡眠时间。我们其他人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。
Sidebar 2.1
花絮2.1
AND TO ALL A GOOD NIGHT
愿所有的人一个好梦
Quality of sleep may be improved by:
睡眠的质量可能透过下列方式改善：
Going to bed at a regular time every night, including the night before races
每天晚上在规律的时间上床睡觉，包括在比赛的前一晚
Darkening the room in the last hour before bedtime and narrowing your focus by reading or engaging in light conversation
在就寝时间的前一个小时熄灯，并透过阅读或轻声交谈来缩小你的注意力
Sleeping in a dark, well-ventilated room that is 60 to 64 degrees Fahrenheit (16 to 18 degrees Celsius)
在黑暗；通风良好，温度在摄氏16度到18度的房间里睡觉
Taking a warm bath before bed
在睡前洗个温水澡
Progressively contracting and relaxing muscles to induce total body relaxation
逐渐的收缩和放松肌肉，以达到全身的放松
Avoiding stimulants such as coffee and tea in the last several hours before going to bed
在上床睡觉之前几个小时，避免喝像咖啡和茶那类刺激性的饮料
Restricting alcohol (which interferes with sleep patterns) prior to retiring
不许喝酒(干扰睡眠模式)-优先限制的事项
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, 对日常工作的建议，确定一张能保证你每天得到足够的休息的日程表。直到你建立一张日程表之前，你并不是真正在训练 – 你是在自行车上玩。
Commandment 4 – Train with a plan
第4戒律 - 用一个计划训练
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.
这几乎是任何努力改进生活的根本，然而却很少自我训练的运动员去做它。有时候我发现实行从杂志上找到的正确计划的骑手，但是当一个新问题发生时。他们就放弃原有的计划并且开始实施另一个新的。如果他们只遵循一个计划，大多数人都将获得改进 - 任何计划。这个计划可能设计的不好，但是它仍然有效工作。千万不要去改变它。
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.
这本书都是与计划有关。在第4部分你将学到年度训练计划和周例行训练。这一部分是你每年都必须重复练习就像你为下一个季度所做的计划一样。
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.
意识到所有的计划都可以被改变。你将不会侧底的执行。训练计划是可以包含一些弹性以应付那些妨碍你的事情的众多因素。这些可能包括重感冒，加班，意料外的旅行，或者珍妮姑母的拜访。我从来没训练过没有任何事情来干扰计划的运动员。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
第5戒律 – 不要经常与团体一齐训练
Three’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
有时三个臭皮匠胜过一个诸葛亮。团体骑行来锻炼空车技术，借以体验比赛时的强度及时间的估算作者: roy 时间: 2007-9-22 10:31