训练圣经第六章-竞赛能力翻译第一稿

骑车不快 · 发表于 2007-11-16 14:35:38

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  Chapter 6 Racing Ability
6 RACING ABILITIES
竞赛能力
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, elite coach
值得拥有的东西不容易得到。一旦得到，那些东西必须被小心而特别注重地对待，否则他们就会溜走。–GALE BERNHARDT, 精英教练
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：身体，精神，营养，技术，战略等等。这一章如同本书的大部分章节，我们主要注重于训练的体力方面
Back in the 1970s when I began to study training seriously from a scientific per¬spective, I was convinced that if I could find a diagram which illustrated what train¬ing 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究竟是什么的图，我就能更好地掌握这个主题。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。它可以是一条连续的直线吗？一个圆能最好地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？（结果）没有一个图能用。
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 dia¬gram 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 ele¬ments of training, it also provided a third dimension of time.
随后我发现了罗马尼亚科学家-教练Tudor Bompa博士的文章，他写了很多关于周期划分的东西。他在工作中使用了一种简单的图来描述训练。这就我要的！当我能掌握他图上的各个部分，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 of the questions about how to train-will be evident.
在这一章中，我将会向你介绍Bompa图，这种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。
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定因素的概念，因为你必须思考这图中的概念怎样和你的强项和弱项关联起来。
Limiters
There are aspects of your physical fitness that hold you back when it comes to race per¬formance. 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 real¬istic 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.”
限定因素
你的体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。非常可能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定因素。
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 million-dollar prize. Racing is like this. Having two of the three qualities nec¬essary 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.
达到峰值性能是你个人的强项与某次比赛的要求匹配的结果。这就好比你比对你的彩票券和中奖号码，6位数字有五位对上了，很接近，但你拿不到百万美元的奖金。比赛就和这差不多。你面临的比赛必须要有的三项特质你有两项，那就不够好。你没有的那一项就是限定因素。只要把它改掉，无论你有其它的什么弱项，你就会是一个有力的竞争者。所以说，你该关心的是限定因素而不是弱项。
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 limiter-it 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: climb¬ing and sprinting only one is limiting your performance in this important event.
限定因素是一种特定竞赛相关的弱项。举例来说，你正为一个多山的优先级为A的公路赛而训练，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定因素，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定因素。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。
What you should closely watch for in this chapter are the necessary require¬ments 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，其中那些是你不具备的。晚些时候我会告诉你怎样补强你的限定因素。
Basic Racing Abilities
基础竞赛能力
In Chapter 5,1 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要培养的基础部分。
It may help to understand where this discussion is going if you see the basic rac¬ing 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.
你可以把这些基础竞赛能力看作是三角形的三个角，这会帮助你理解我讨论的思路。耐力，力量和速度技巧听上去够简单了，解释一下这些名词在这里是如何使用的可能会有些帮助。
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.
耐力是通过推迟疲劳出现的时间而持续工作的能力。在本书中，它暗指有氧级别的出力。耐力和特定比赛有关，例如，一个小时的比赛不需要骑行五个小时的耐力。
As with other aspects of fitness, endurance is typically developed by starting with general 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 capa¬bilities 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.
如同体质的其他方面，培养耐力通常从综合性的耐力训练开始，然后过渡到更有针对性的训练，。这意味着有氧耐力首先在冬季通过对循环系统（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。冬季晚期，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，选择其中时间长的一个。
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，你任何其它的能力提升再多也没有用。这个能力必须培养好才能关注其它方面。
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 progress¬ing 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，力量在爬坡和顶风时发挥作用，它还在很大程度上决定了你想加速时可以驱动的最大变速比。一年中，你用从综合训练向针对性训练过渡的办法培养你的肌肉力量。赛季（？）早期，从举重开始，最终大齿比重复，然后山地训练。循着这条路，是典型的从综合训练到针对训练，这个进程在正确的训练中非常常见。举重时没有自行车，你做的是综合训练，但到了受大齿比山地重复训练之苦时，你做的是专门针对这项运动的训练。我在这里提到这个，因为它会始终是培养所有在这里提到的竞赛能力的重要一点。

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 move¬ment. 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 co 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.
速度技能是快速及有效率移动的能力。它是以高踏频流畅踩踏及没有多余动作运转的能力。在这里，它不是用来度量你的竞赛时间和速度，尽管确实相关。改进速度技能，竞赛性能也会随之提高。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。世界级的运动员能够快速收缩的快肌比例高，但快肌会容易很快疲劳。然而可以通过提高运动效率，减少能量浪费提高速度技能。数项科学研究已经证实，有了正确类型的锻炼和稳定的目标，腿的弯曲是可以训练的。
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).
如同力量一样，速度技能训练从综合训练向针对性训练过渡。这项能力的最终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。这样的训练从各种练习（综合性的）开始，慢慢转向以比你现在高的踏频骑行（针对性的）
Advanced Racing Abilities
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 die 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.
高级竞赛能力
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，但每一条边表示更高级的能力。这些是有经验的运动员在训练的后期基础技能已经完全培养好了时会注重的能力。
Muscular Endurance
肌肉耐力
Muscular endurance (ME) is the ability of muscles to sustain a high load for a pro-longed 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 fast-moving group without suffering, to time trial faster than you have done before, and to hang with the leaders on a very long, steady grade.
肌肉耐力是肌肉长时间承受高负荷的能力。它是基础的力量和耐力的结合。在自行车的世界里，肌肉耐力就是持续长时间大齿比运转的能力。对公路自行车手来说，这是一种关键能力。肌肉耐力使你能轻松地在高速前进的队伍中骑行，在计时赛中比你以往更快，安稳地长时间咬住领骑者。
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.
大齿比运转而不觉疲倦是绝佳肌肉耐力的体现。它在公路自行车中如此关键，以至于我们将花几乎和基础耐力一样的功夫在它上面。
The “general” aspect of muscular-endurance 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 eventu¬ally 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.
肌肉耐力训练的“综合“方面是指同时培养耐力和力量两角。一旦这些能力已经打下扎实的基础，就从长时间重复（耐力）偏高的齿比（力量）开始肌肉耐力训练。开始不用高强度，要在乳酸阀值之下，但训练最终会接近，常常超过乳酸阀值的强度。随着训练季（？）前期训练的进展，运动时间逐渐拉长，保持比较短的恢复时间——长度大约是四分之一的运动时间。
Anaerobic Endurance
无氧耐力
Anaerobic endurance (AE) is the ability to resist fatigue at high cadence while turn¬ing a big gear. In advanced athletes, it is the blending of speed skill and endurance. Anaerobic endurance is fundamental to races in which long sprints determine suc¬cess. 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.
无氧耐力是大齿比高踏频运转时耐受疲劳的能力。对高级运动员，它是速度技能和耐力的混合体。在长程冲刺情况决定结果的比赛中，无氧耐力是胜利的基础。能够维持几百米冲刺的车手通常能决定比赛的结果，或者他一马当先带领队友突破，或者显示在个人成绩上。无氧耐力还体现在有单枪匹马弥合差距能力的车手身上。另一个需要这项能力的地方是只需几分钟的陡坡爬升。在短距离，快速的竞赛比如绕圈赛中，无氧耐力会经受多次突然急剧加速的考验。这样的快速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.
There are two types of anaerobic-endurance workouts. Both are interval-based. One is done at a power ourpuc 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 sea¬son progresses and fitness improves, the work intervals are shortened.
从这个讨论中，显然任何想在最高级别比赛上竞争的车手都必须强化自己的肌肉耐力。但是对新手，要避开这项训练，至少第一年是如此。这是非常成功的训练类型，但也很容易导致受伤，过度训练和生理/心理衰竭。这同时也是对恢复要求最高的训练类型。
有两种类型的肌肉耐力锻炼。两者都是基于间隔的。一种是大致在你最大有氧能力的功率水平上完成。如果你有一块功率表，这是你的CP6 区。如果你只有心率表或者靠感觉掌握强度，心率区间是5b,按6-20划分的感受负荷级别(RPE)是18-19。工作时长大约三分钟，恢复时长也是一样。随着赛季（？）的进展和适应力的增强，工作时长要缩短。
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 exact¬ly what you experience in a criterium. The idea of these workouts is to challenge the body’s lactate-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.
肌肉耐力的第二种间歇锻炼让你为常见的反复冲锋的压力做好准备。极高功率下短时间反复间以短时间的恢复。这和你在绕圈赛中遇到的情况完全一样。这些锻炼的思路是压迫身体中乳酸清除和暂存系统，最终你将能很快地排除和克服大量的乳酸，在对此有要求的比赛中能明显轻松些，不过不会真的轻松。你不会愿意频繁地或者几个礼拜地做这样的训练。这是所有锻炼中最花功夫的。
Power
功率
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.
功率是尽量短时间内发出最大力量的能力。它是拥有高水准的基础能力力量和速度技能的结果。有没有培养好功率能力在短爬坡，冲刺和突然的节奏变化时明显看得出。
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，功率由神经和肌肉系统支配。它依赖于神经系统向合适的肌肉群发出信号，在合适的时机发动它们收缩。肌肉群随即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 rep¬etitions are quire short-on the neighborhood of eight to twelve seconds or less. Heart rate monitors are of no use in power training.
为得到更大的功率而训练包括短暂的，全力以赴的出力，功率区域是CP0.2,或者PRE 20,紧接着是长的恢复时间以使神经和肌肉系统完全恢复。不充分的恢复会削弱锻炼效果。锻炼时间相当短，大约是8-12秒，或者更少。心率表在功率训练中没有用处。
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 sys¬tem 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.
试图在疲劳时做功率训练只会适得其反。这种训练最好是在已经休息好，在一次训练的早期，当神经和肌肉最灵敏的时候做。这并不是说你永远不能在一次锻炼的后期练习冲刺。你应该在训练时段某个的疲倦的时候准备冲刺，就像通常会在竞赛中发生的那样。但当你想在训练时段早期强化功率就一定要恢复好。
Limiters and Racing
限定诸因素和比赛
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 abili¬ties 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.
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.
让我们回到限定因素的讨论中来，限定因素在前面定义为比赛特定的弱项。到目前为止，你应该对自己有哪些身体上的限定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。高级能力识别有些难度，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有一项高级能力弱。例如，如果你耐力弱，他就会限定你的肌肉耐力和无氧耐力。如果耐力好但缺乏力量，肌肉耐力和功率都会受负面影响。速度技能糟糕意味着低功率和低水准的无氧耐力。
如前所述，你所参加的竞赛的类型决定你需要什么样的强项及你的弱项怎样限定你的发挥。让你的能力与比赛的要求吻合对取胜很关键。让我们检查一下这些是怎么工作的。
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.
某个公路自行车竞赛的要求取决于几个变数。例如，竞赛不但里程不同，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。让你的体质符合于对你最重要的比赛——你训练的目标——的要求就会产生最好的结果。
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, but training for anaerobic endurance and power is of less value.
竞赛越长就越倚重基础能力，反过来，竞赛越短，更高级的能力就越重要。为一场更长的竞赛作准备时，耐力的重要性是压倒一切的，但力量在爬山时也是必要的,好的速度技能可以更节约能量，需要更少的营养。肌肉耐力发挥重要的作用，相比之下，无氧耐力和功率的训练就缺乏意义。
In the same way, a short race such as a criterium favors the higher abilities, espe¬cially anaerobic endurance and power. That doesn’t mean that endurance arid 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，比如绕圈赛倚重于高级能力，特别是无氧耐力和功率。这并不意味着耐力和力量就不需要，但他们不像在一场需要耐力的比赛中那么重要。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 suc¬cess 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训练意味着首先要决定获胜最重要的因素，然后增强你和竞赛要求不符合的弱项，与此同时保持你符合要求的那些强项。
Other Limiters
其他的限定因素
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.
除去已经讨论过的比赛特定的能力限定因素，还有一些方面会阻止你达成目标的。最最重要的一个就是缺少训练时间。这可能是最常见的限定因素了。如果你有这样一个限定因素，锻炼可用的时间越少，设计你的训练程序的时候就越要考虑在第三章讨论过的训练的针对性。换句话说，时间稀缺时，你的训练就要越来越和比赛相似。训练量下降，针对比赛的训练强度就要加大。下一章会帮助里确定每周需要多少训练时间才是合理的，必要的。
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 rake up a large portion of training time. Later in the winter, weight room training is cut back as the number of hilly rides increases-especially in a high gear with low cadence. Eventually, the athlete may progress to hill repeats or hill inter¬vals, and, finally, to racing on hilly courses-the most specific of force-related work.
如你从对诸能力的简单讨论中能看到的那样，存在一个从全面到专门的训练模式。图6-3指明了这个概念。在年度训练的开始，工作中很多都是本质上综合的，这意味着不用自行车或者以一个不合常规的方式骑，比如做练习时。力量（力气）训练是综合训练向针对训练过渡的好样板。在训练年度的早期，举重锻炼占训练时间的一大部分，到了冬季晚期，举重房训练减少了，而山地骑行次数增加——特别是使用大齿比，低踏频的情况下。晚些时候，运动员可能向山地重复或者山地间歇训练过渡，最后在山地段比赛-最有针对性的力量相关工作。
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.
每个能力都有和它相关的独特的训练方法贯穿整个训练季。这里是一个缩短简化了的关于从训练季开始到结束如何训练能力的总结。对如何混合所有这些能力，第八章中将会给出更多的细节。第九章将会提供锻炼选单及针对每个能力选择锻炼方法的标准。
Endurance
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 on-bike 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 high-intensity workouts over endurance training. During the Transition period from the end of the race season to the beginning of the Base period, you can maintain a minimum level of endurance with crosstraining.
耐力
耐力训练从初冬的有氧交叉训练活动开始，比如越野滑雪或轨道溜冰（？）。这些模式的运动会给心，肺，血液，血管提供足够的压力，从而提高他们的耐力水平。冬季中期，课程要逐渐加入车上训练，逐渐减少交叉训练。冬季晚期或初春，增加骑行，直到达到下一赛季中最长的比赛距离。到了这个点上，你已经培养出了不错的耐力水平，你开始喜爱耐力训练中的高强度锻炼。在从竞赛季的结束到Base阶段开始的过渡时期，你可以用交叉训练维持最低水平的耐力。
Force
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
能力培养从初冬开始的室内举重训练开始。如果你遵循日程表，你会在接近冬季中期，Base 1阶段结束前获得所需的最大力量。随后你应转而着重于在车上提升你的力量。取决于天气状况，晚冬是最佳的开始山地骑行的时间。晚些时候，山地骑行演化为山地间歇和山地重复训练，这取决于你的弱点。车手可以在通过举重和爬山整个赛季（？）中维持力量水平。对女性和能手这尤其有用。
Speed Skill
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.
速度技能
速度技能的培养会提升蹬踏的效率。频繁的练习工作，特别是在冬季，训导大小肌肉群什么时候该放松，什么时候该收缩。当蹬踏相关的肌肉群能精确和谐地运作时，宝贵的能量就节约下来了。正如耐力和力量，速度技能的训练从深秋或初冬开始，取决于你的比赛日程，在整个赛季以一个维持性的量级持续。
Muscular Endurance
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 tremen¬dously effective in boosting both aerobic and anaerobic fitness with little risk of over¬training. Throughout the Race period, muscular endurance is maintained.
肌肉耐力
肌肉耐力练习从冬季中期开始，在心率区间3或者功率区间CP90持续出力几分钟.到冬季晚期前，逐渐过渡为心率区间4和5a或者功率区间CP30到CP60的间歇训练。练习时段逐渐加长，恢复时段逐渐缩短。到春季前，运动员在这个强度骑行达到一个小时。这个练习很象受控的计时赛，在大幅提升有氧/无氧适应力上极其有效，而且几乎没有过度训练的风险。整个Race 阶段，维持肌肉耐力水平。
Power
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.
功率
功率可能是自行车训练中最易被误解的方面。大部分运动员以短暂的恢复时间冲刺来试图增强他们的功率水平。他们其实练的是无氧耐力。你可以以近乎最大努力的短暂冲刺加上长时间恢复期来提升功率水平。天生的冲刺手喜欢这样的锻炼。功率小的选手——极好的耐力和很差的速度技能或力量的选手——觉得功率训练痛苦不堪，很害怕做这个锻炼。能把速度技能和力量训练和功率培养融合起来的车手将会在冲刺开始时有明显的优势。
Anaerobic Endurance
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
无氧耐力训练包括间歇性无氧容量培养训练和重复性乳酸耐受训练。在训练的Build阶段，有经验的运动员会进入间隔训练阶段使自己的有氧容量到达顶峰。在Build阶段的最后几个星期，乳酸耐受训练使身体稀释血液中的乳酸并缓冲它的影响。无氧耐力训练压力很大，新车手不应该列入训练计划中。在正常尝试这些锻炼前，应有至少两年的训练以建立良好的速度技能和耐力。过于急促地进行过多的无氧耐力训练很可能会导致身体/精神衰竭和训练过度。
Ability Regions
In this section, it may sound as if I’m encouraging you to specialize in a particular cat¬egory of races. I’m not. My purpose here is to show you how to blend the six abilities 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.
To understand the requirements of various types of races, it is helpful to further refine the triangle as in Figure 6.4.
能力区间
在这个部分，听上去像是我鼓励你去特地针对特定类型的比赛。我不这样做。我在这里的目的是向你演示如何把前面谈过的六项能力融合起来在特定类型的比赛中得到好的成绩。你的强项在其中的一些比赛都是有利因素，但可能你还是需要提升你的一些限制因素才能取得完全的优势。这还可以帮助你开始看到强项和限制因素是怎么融合为一个复杂的训练课程的。
为了帮助你理解各种类型的比赛的要求，把三角形进一步细化为图6.4所示。

ENDURANCE
FORCE
POWER
SPEED SKILL
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 num¬ber 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 abili¬ties 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，每一个代表一个特定的能力要求集合。现在基于你已经知道的你的强项，你应该可以在这些区域中找到你的位置。例如，如果耐力是你最强的能力，力量排第二，南么你就是区域I车手——肌肉耐力强，偏向耐力。如果三个自然能力中的两个你是一样的水平，你的专长也许会帮助你定位。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),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, dis¬tance, 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 per¬form better in any of the other regions.
比赛也可以根据类型，距离和地形划分为同样的六个区域。如果你是个区域1车手，你在区域I的比赛就会发挥得最好。能力区域三角形还可以帮助你决定在什么方面努力才能在其它区域的比赛中表现更好。
Following is a race description by ability regions and a prioritizing of the abili¬ties you must train for each type. Obviously, your strengths will require less training time than your limiters. Chapter 8 will teach you how1 to blend the training of the var¬ious abilities, and Chapter 9 will provide detailed workouts to support each of these ability requirements.
以下是按能力区域的比赛描述和你必须为每种比赛训练的能力的先后次序。你的强项当然比你的限定因素需要更少的训练时间。第八章将会教你怎么把各种能力的训练合在一起，第九章会提供详细的锻炼方法来满足每个能力的需要。
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 con¬cept of limiters. Determine what’s holding you back and then correct that weakness.
列在这里的每一个区域训练的优先级并非训练的顺序，而只是训练的重要性指标。因为会有时间和精力的约束影响你的训练（工作，家庭，房间打扫修缮之类），确定哪一个训练项目是最重要的很有必要，这让可以让你正确地集中精力。如果某个列表中前三项能力中任何一项是你的弱项，而这又是你最想通过训练取胜的比赛，那你训练时就必须要把这些确定的弱项提到最优先的位置。优先列表最后三项对比赛作用有限。不要躲开这些区域，但要少花费点时间和精力在上面。如果某个强项跌落为最后三个能力之一，你只需要稍微注意一下就可以了。要知道你不可能所有的方面都强。还要认识到我们是在限制因素概念指导下训练，确定是什么东西拖了你的后腿，然后强化这个弱项。
Region 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包括一个在西北欧国家荷兰比利时常见的长而平坦的比赛，在美国，超过100英里的比赛越来越罕见。风向，队伍的战术和精神坚韧的程度在长时间的考验后决定了比赛的结果。拥有完美耐力和计时赛专长的车手很可能成为胜者。这些比赛也可能
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 weak¬ness is time trialing, 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.
这个区域还包括30公里或更长的计时赛。确实，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，你需要花大力气在肌肉耐力的训练上才能有好的表现。相对于他们的有氧容量和最大功率输出，好的计时赛车手有超乎一般的乳酸阀值。他们培养出在低风阻姿势下舒适骑行和高效蹬踏的能力。他们还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
1. Endurance
2. Muscular endurance
3. Force

Secondary importance
4.    Anaerobic endurance
5.    Speed skill
6.    Power
区域I训练的属性
区域I优先级顺序
最重要的
1．    耐力
2．    肌肉耐力
3．    力量
其次重要的
4．    无氧耐力
5．    速度技能
6．    功率

Region 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.
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.
Priorities for region II training
Primary importance
1.    Force
2.    Muscular endurance
3. Endurance
Secondary importance
4.    Power
5.    Speed skill
6.    Anaerobic endurance
区域II
区域II比赛包括了15-30公里的计时赛及少于3小时的公路比赛。山地通常是决定结果的赛段。这些是美国常见的公路比赛。爬坡是区域II的核心技能。是什么造就了爬坡冠军呢？通常他们每英寸的身高对应少于两磅体重。他们有单位体重持续输出高功率的能力。这需要高乳酸阀值功率输出以及大的有氧容量。天生的爬坡手有高效的爬坡方式，在爬坡站立骑行时蹬踏特别灵巧。

区域II的优先顺序
最重要的
1.    力量
2.    肌肉耐力
3.    耐力
其次重要的
4．功率
5．速度技能
6．无氧耐力

Region 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
公路赛中的区域III只有多阶段比赛中短距离的序幕赛。这些一般是几分钟就能完成的山地赛段上的个人计时赛。因为这样，车手没有必要为这样的比赛训练。赛段车手必须简单地强忍着痛苦。
Region 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
区域IV是场地车手的领域，特别是追逐冲刺手。为这个区域而训练超出了本书的范围。
Region 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 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 develop¬ment of this primary ability.
区域V
区域V包括短距离的绕圈赛，这是许多大师车手，女性和新手的典型比赛。这些比赛在45分钟以内，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其中有很多冲刺，比赛时间短，但它仍属于耐力性的比赛。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 instan¬taneously. 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车手很有吸引力。他们通常力量超强，可以在瞬间爆发出极高的功率。这样的功率水平表现为能垂直跳高超过56厘米。冠军级冲刺手有体操运动员的动态平衡能力，可以以超高的踏频驱动曲柄。在贴身比拼的冲刺中，他们勇往直前，决不会去想：如果…会怎么样。他们凭借自己的能力有信心赢得比赛。
Priorities for region V training
Primary importance
1.    Speed skill
2.    Anaerobic endurance
3. Endurance
Secondary importance
4.    Power
5.    Force
6.    Muscular endurance
区域V的优先顺序
最重要的
1．    速度技能
2．    无氧耐力
3．耐力
其次重要的
4．功率
5．力量
6．肌肉耐力

Region 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 bike handling skills when cornering, bumping, and balancing. If in a particular race, a hill or hills are the deciding factor, then force may replace speed skill as a success characteristic.
区域VI
区域VI比赛是长距离的绕圈和环绕赛。这是美国最常见的比赛类型。要注意绕圈赛主要需要的特性仍然是耐力。和长距离的公路赛比起来，绕圈赛需要的耐力水平较低。维持速度和重复性冲刺以摆脱边角位置的能力对胜利是必要的，强大的控车技巧，比如排挤，碰撞，维持平衡，也有相同的必要性。如果在某个比赛中，一座或多座山是决定性的因素的情况下，力量会取代速度技能成为获胜的条件。
Priorities for region VI training
Primary importance
1. Endurance
2. Anaerobic endurance
3. Speed skill
Secondary importance
4.    Muscular endurance
5.    Force
6.    Power
区域VI的优先顺序
最重要的
1．    耐力
2．    无氧耐力
3．速度技能
其次重要的
4．肌肉耐力
5．力量
6．功率

References
参考文献
Bompa, T.  Theory and Methodology of Training.  Dubuque,   IA:   Kendall/Hunt
Publishing, 1994.
Brunner, R.,, and B. Tabachnik. Soviet Training and Recovery Methods. Sport Focus
Publishing, 1990.
Freeman, W.  Peak When Counts. Mountain View, CA: Tafnews Press, 1991.
Maglischo, E. Swimming Faster, Palo Alto, CA: Mayfield, 1982.
Martin, D.E., and P.N. Coe. Training Distance Runners. Champaign, IL: Leisure
Press, 1991. Sleamaker, R. Serious Training for Serious Athletes. Champaign, IL: Leisure Press, 1989.

参考文献
Bompa,T. 训练的理论和方法学，Dubuque, 依阿华州: Kendall/Hunt出版公司，1994
Brunner, R 与 B. Tabachnik. 苏联的训练和恢复方法， Sport Focus出版公司，1990
Freeman, W. Peak When Counts，山景城，加州，Tafnews 出版公司, 1991
Maglischo, E. 游得更快, Palo Alto, 加州: Mayfield, 1982.
Martin, D.E., 与 P.N. Coe. 长距离跑步训练. 香槟, 依利诺依州: Leisure出版公司，1989