【IRONMAN 鐵人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 游泳賽道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Swim

【IRONMAN 鐵人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 游泳賽道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Swim

IRONMAN 鐵人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 游泳賽道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Swim

2020年受到疫情影響,國內外許多鐵人賽事都被迫停辦或是延期,IM70.3台東站可說是今年國內首場、也可說是全亞洲首場國際大型鐵人賽事。國內外許多鐵人們悶了這麼久,訓練了這麼長的時間,想必都打算在此賽事大展身手吧! 今年的賽道與去年又略有不同,讓我們來分析看看本次賽道的攻略重點。

Swim 1900m

比起其他鐵人賽事來說,活水湖可說是相對容易的賽道,不但水質清澈見底,二邊與前側都有樹木還有階梯可供定位,不大容易偏向太嚴重。不過IRONMAN賽事為了不讓選手上岸休息,因此都會刻意把二側圍起來,因此無法像其他賽事看著階梯定位前進。

建議選手在下水前,先尋找對岸遠方較高的樹木做為定位點,因為下水後很可能你會看不到浮球位置。此外,出發時太陽位置也是一個定位的參考點,因為游泳是往東南方前進,陽光位置通常會在左前方。了解太陽方位也是一個讓自己游泳不要偏向太多的其中一種方式。如果你出發時太陽是在左手邊,游一游卻發現太陽跑到右邊,那就是你游歪太多了!! 當然也可以跟著前面的選手游,但是你不知道對方是不是一個游得正的人,還是要自己多定位比較保險。如果剛好前面有位蛙式選手速度跟你差不多,那倒是可以跟看看。

由於IM70.3會採取Rolling Start出發,因此出發時大亂鬥狀況不會太嚴重。選手下水後可依照自己的配速穩定前進,一開始可以稍微加快划頻,經過200-300公尺之後,就可以回到正常划頻穩定前進。113賽事時間很長,千萬不要在游泳時就耗盡寶貴的肝醣,配速維持穩定游完即可。

T1

這次T1回到了活水湖旁的堤外道路上,因此跑動距離比去年短了許多。由於游泳時身體呈現水平狀態,一上岸時突然站立起來時,許多選手會有暈眩站不穩的狀況發生。因此切記不要一上岸就爆衝,以免重心不穩跌到旁邊的草叢。

同樣地,113賽事後面還有很長的路要走,可以用小跑步或是快走到自己的位置上換裝。此時可以喝點運動飲料補充一點糖分,但是要避免食用不好消化的補給品,能量膠也建議不要在T1食用,因為在轉換運動時心跳通常偏高,內臟血液量較少,此時服用補給品不好消化甚至可能造成嘔吐的結果。

 

文: 焦耳極限訓練中心  柏青哥

 

Due to coronavirus pandemic, many triathlon events are affected and even been postponed or canceled. 2020 IRONMAN 70.3 Taiwan is the first international triathlon event that can be held this year in September and, needless to say, athletes must be eager to write your new chapter and prove to yourself in IRONMAN! There are some slightly different from last year’s courses. Let’s take a look and create your effective strategy in the event!

Swim 1900m

Compared to other triathlon events, Tatung’s open water is relatively easier to conquer for its clear water, good visibility, and landmarks like trees and ladders for positioning. However, in IRONMAN event, the course will be encircled in order to prevent athletes coming ashore to rest.

It is recommended to find taller trees on the opposite shore as your anchor points because you may not be able to see the buoys after entering the water. In addition, check out the angle and direction of the sun is also a good way to stay on course. The swimming course is toward southeast so the sun should be always on your front left. If the sun is on the left when you start but you find it is going to the right as you swimming then you might veer off the course!! You can rely on the competitors ahead of you to lead the way but make sure they are going in the right direction because often times they aren’t.

The swim start of IRONMAN 70.3 will be rolling start format. It prevents crowded swims and the anxiousness that many Ironman swimmers feel when faster and slower swimmers are grouped together. You can increase your stroke rate at the beginning and return to your average pace after 200-300 meters. It is crucial to store your liver glycogen in your muscles especially in long course like IRONMAN 70.3. Maintain your pace towards the end of the session!

T1

This time the transition area will be on the Tatung Embankment Road next to the

Flowing Lake; therefore, the running distance is much shorter than last year. When you head into the transition area, you may suffer dizzy spell after the swim. Calm down and focus on deep breathing before you get moving. Take a gentle jog to get your bike and have some energy drink to stabilize your blood sugar. Your heart rate will be going wild following T1 so do not force yourself to have energy gels too soon — otherwise you may see it come back up even faster.