【IRONMAN 鐵人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 路跑賽道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Run

【IRONMAN 鐵人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 路跑賽道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Run

【IRONMAN 鐵人小教室】2020 LEXUS IRONMAN 70.3 Taiwan 路跑賽道攻略 Conquer 2020 LEXUS IRONMAN 70.3 Taiwan – Run

本次跑步路線是繞著森林公園與馬亨亨大道跑二圈,路線大致平緩,而且也有一些樹蔭遮蔽。這裡最大的挑戰想必不是路線,而是九月中旬台東熱情的豔陽。選手跑步的時間大致都會落在早上10點至中午時分,溫度通常會升高到33-35度,對於已經有點疲憊的選手來說,如何克服高溫而把跑步完成是最大的關卡。

一般來說113距離賽事的跑步段,我們跑步配速會建議維持你的全程馬拉松配速。不過炎熱天氣下你需要保守一點,因為氣溫只會越來越高不會越來越低。你可以觀察一下自己的心跳要維持在Zone 3區間,當飆高到Z4就應該立刻降速,以免提早爆掉。

此時比較保險的作法,是在每個補給站之間跑步穩定前進,大會補給站大約是每2km就有一個,到補給站就停下來大概15-20秒,用大會準備的冰水將後頸部、腋下與胯下這三個部位淋濕降溫。後頸部是我們中樞神經,腋下與胯下則是有主要血管通過,因此是降溫最有效率的地方。

而在補給建議方面,如果你還吃得下的話,也是建議每20分鐘、大概是每2個補給站就可以吃一包能量膠。但是由於天氣炎熱加上內臟已經有點疲勞,身體可能無法消化太甜與濃稠的補給品。因此建議可以在每個補給站吃一小塊香蕉,或是以喝運動飲料為主要能量來源。但是切記不要吃香蕉搭配運動飲料,以免又發生嘔吐狀況。

此外到了後段,由於身體開始脫水,不管吃能量膠或是香蕉,都要多搭配一些水以降低滲透壓,方便細胞吸收。越到後段腸胃能吸收的濃度就越低,此時千萬不要直接吞食香蕉或是能量膠,也很容易造成噁心想吐。

可樂是振奮精神與補充能量的其中一個來源,不過建議到後面10km再開始喝。因為可樂本身有氣泡而且甜度偏高,太早喝與喝太多也會造成反胃,並且提升精神效果也會逐漸遞減。

天氣炎熱很容易造成中暑與熱衰竭,因此若是身體真的很不舒服,請立即請求志工與醫護人員協助,不要勉強以免造成無法彌補的後果。

最後預祝大家本周末都能順利完成本次的相當有挑戰性的路線,安全無事地通過終點!!

: 焦耳極限訓練中心  柏青哥

This year’s running course consists of a double lap around the forest park and the Ma-Heng-Heng Boulevard. The most challenging aspect of this run is not the route itself but rather the blistering mid-September heat. It is estimated that majority of the athletes will start their run at around 10am and finishes around mid-day. This means that the expected temperature during this period would be between 33-35 degrees Celsius. The infamous Tatung heat wave presents a strenuous challenge for all athletes, especially for those whom experience fatigue early on.

Generally speaking, it is recommended for all athletes to maintain a steady pace in a 113km run. However, due to the blistering summer heat, athletes should pay close attention to their heart rate and maintain his or her heart rate within zone 3. When an athlete’s heart rate begins to accelerate and enters into zone 4, it is important for the athlete to slow down immediately to prevent hyperthermia.

If an athlete ever experiences hyperthermia, the safest way to lower his or her core body temperature is to stop at our aid station. There will be an aid station per every two kilometers throughout the course. In our aid stations, iced water will be provided and it is recommended for the athlete to sprinkle iced-water over three key areas of his or her body: neck, armpit and crotch area. By sprinkling iced water over the neck area, it helps cool down the athlete’s central nervous system, whereas the armpit and crotch area helps lower the temperature of the main blood vessels. This is by far the most efficient method to lower an athlete’s core body temperature.

In terms of supplementation, if an athlete has yet to digest any food prior to the race, it is recommended for the athlete to refuel their body with race food once every 20 minutes. That is approximately once every two aid stations. Due to the high temperature and the high work load of the internal organs, athletes won’t be able to digest any food that is too sweet nor too dense. Thus, it is recommended for the athlete to consume ‘race foods’, such as small portions of banana, energy drink, energy gel, etc, as their main energy source. Energy gels will be provided in our supply stations. Also, athletes should avoid consuming banana and energy drink at the same time, as it results in vomiting.

During the later phases of the race, it is normal for the athlete’s body to experience some level of dehydration. When refueling the body with race foods, be sure to drink some water as well. Mixing race foods with water not only helps with the rehydration process, consuming water also help to dilute the race food which aids the digestion process as the body’s ability to digest dense food deteriorates as the race goes on. Athletes should avoid swallowing their race food directly as it causes him or her to vomit.

Soft drinks such as Coca-Cola are one of many ways to help boost an athlete’s energy and mood; however, the ‘sweetness’ and ‘fizziness’ of soft drinks often causes the athlete to experience regurgitation later on into the race. Not to mention, the mood lifting effect of soft drinks also diminishes after some period of time. Thus, it is recommended for athletes to consume soft drinks during their last ten kilometers of the race.

The blistering summer heat often causes heat stroke and heat exhaustion. If an athlete starts to notice any discomfort or abnormal symptoms, please contact the medical and safety team immediately to prevent any irreversible damage.

Lastly, we want to wish all our athletes the best of luck on conquering this challenging course. Remember safety first!

 

***** 因應疫情,此次參加 2020 LEXUS IRONMAN 70.3 Taiwan 選手在會場時請務必全程配戴口罩,謝謝!*****

*****According to CDC’s guidance and advice, we strongly recommend you to wear your own mask in the venue at all times.*****

 

#PlayHardBeProud

#我鐵人我驕傲

#我鐵人我戴口罩