车手训练圣经第16-17章译文

蓬莱仙翁

  Roy:

快马加鞭完成了第16-17页，烦请更正及润饰，谢谢！

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.
时间过得比较快。但是通常，车队在你最好是骑慢的时候让你骑的太快，恢复性的骑行。在某些时候，你需要骑乘比车队所决定的里程数更长或者更短。车队的锻炼经常在最不合宜的时候堕落成非正式的比赛。
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 a 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.
在冬天的基础期，找一个车速舒适的车队。在春天的发展期，与能挑战你的骑行速度与比赛时一样的车队一起骑。聪明且有组织的车队是很难找的。你可能需要建立你们自己的训练方式。远离那些占据管道路并且不安全的大车队。你只是想要骑的更快而不是想要被杀死。适当的利用车队当他们能帮助你的时候，否则，回避他们。

Commandment 6 – Plan to peak
第6戒律 - 计划到达高峰期
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.
你的季节训练计划应该让你在最重要的赛事是叨叨高峰期。我称这些叫“A”级赛事。“B”级赛事相对也是重要的，但是你不会为了这些赛事而减少训练量以达到高峰期，在“C”级赛事前略事休息个3 到4 天，然后马上调整自己为“A”及“B”级赛事作好准备。一名聪明的骑手将会利用这些低优先权的赛事来累计经验，或者练习踏频平，或者作为评估体质的一次计时赛。如果所有的赛事都视为“A”级优先权赛事。那就不要对赛季的结果抱持期望。
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.
这本书将展示给你如何在一个赛季中达到两次或更多次高峰期。每次的高峰期将可以持续到几个星期。你仍然在每个高峰期之间比赛，但是重点将是重建耐力，力量和速度技能为下一个高峰期作好准备。

Commandment 7 – Improve Weaknesses
第7戒律 - 改进弱点
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.
什么是拥有极佳耐力但速度不快的骑手，最常做的事？你猜猜 – 是耐力训练。什么是爬坡好手最喜欢作的事？不用惊讶，他们喜欢在山区训练。大多数的骑手花了太多时间在他们已经很强的部分。什么你最弱的部分？问你的陪练如果你还不知道。打敢打赌他们一定晓得。然后在那个部分花更多的时间。“车手训练圣经”将帮助你找出你的弱点并且教你怎样改进他们。理解你的瓶颈是让你在比赛中成功地关键。每当你偶然碰见那段时期，特别注意。

Commandment 8 – Trust Your Training
第8戒律 - 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.
每当接近比赛的时候，我们之中很少人能相信我们的训练。当临近一个大型比赛时，我们还没准备好的巨大恐惧就会笼罩在我们，因此我们正确的训练直到比赛的日期。我看过有些人，在一场重要比赛的前一天出去做长距离的骑行或者参加一场坚苦的比赛，因为他们认为这样做有所帮助。对于人体来说，完全准备好比赛需要10到21天去逐渐降低的训练量，取决于训练的时间及强度。在大型比赛之前减少训练量，你将会表现得更好。相信我。

Commandment 9 – Listen to Your body
第9戒律 – 倾听你的身体
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 mad 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 lever they could tolerate that day. Nothing more.
在柏林墙的倒塌之后在20世纪90年代初，我参加东德运动研究所的前领导的一次交谈。在承认东德运动员的确已经使用不合法的药物之后，他认为这些只是他们惊人的成功的背后较次要的方面，他接着解释他所看到的这些为数众多的多奥林匹克奖牌的真正原因。他描述这些杰出的运动员如何在宿舍过着规律的生活。每个早上，每名运动员与一组专家见面 - 一名项目教练，一位生理学家，一位医生或者护士和一个运动心理学家，例如。这个小组检查那天准备训练的运动员并且在训练课程上作必要的调整。实际上，他们正在倾听运动员的身体正在说什么。运动员只对他们那天所能容忍的程度进行训练。没有更特别的。
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.
如果我们每个人能付担得起这样的照料将是一件好事。但是我们不能，因此我们必须学习自己倾听我们的身体。如果你仔细听身体正在说什么，你将训练得更聪明并且骑的更快。一个动脑训练的骑手总是击败只会埋头苦练的运动员。“车手训练圣经”将教你怎样倾听你的身体每天在说些什么 - 并且聪明的训练。

Commandment 10 – Commit to Goals  
第10戒律 - 付诸到目标    
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.
如果你想要比赛的更远，更快速，和更强壮，那这一季你需要以不同的方式训练甚至于改变你的生活方式。什么可能阻止你呢？睡眠不足吗？那你或许需要更早上床睡觉。或者是你可能吃了太多垃圾食物，那在这个冬季，你将因为投入更多的时间在在健身房里锻炼肌肉力量而受益。或许你的陪练正在阻碍你。
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.
你在后一个章节里确定你的目标之后，看一下他们并且确定他们怎样与你的生活方式和训练相有关。确定如果这些改变是必须的，而且你能做的到。只有你自己能控制你能比赛的多好。是付诸实施的时侯了。
Striving for peak performance is a 24-hour-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.
为达到高峰期所作的努力是件一天24个小时，一年365天的任务。在尽可能高水平的赛事中参加比赛，要求不只是与训练有关的事而是一件全职的承诺。目标越高，生命的大部分将以吃，睡，和高强度训练为中心。吃有营养的食物来补给训练时的身体并且加速补充耗尽的能量，储备糖元及为一个更强壮的身体提供基础材料。睡眠及高强度训练对体质的影响又相互协同的作用。
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.
每天你有关于饮食；睡眠及其他身体和精神活动的生活方式要选择，你所做的选择，如果多半没经过思考，将会对你的骑行能力造成冲击。

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