運動研究文獻翻譯: 如何調整你的訓練以達到巔峰 (Tapering down to peak)

(by Joe Beer. 作者: Joe Beer)

無論訓練準備的情況再佳, 若要在比賽前調整到個人體能的巔峰, 訓練是要做恰當的減縮. 減縮的太少, 比賽時可能過度容易疲勞, 甚至於抵抗力會減弱容易生病. 縮減的太多, 比賽時也可能沒法盡全力, 沒辦法突破個人極限. 所以比賽前的前一週, 選手必須小心的計畫每一天的訓練, 計畫也需要有彈性才好應對無法預料的情況, 例如時間不夠等問題. 這週的訓練計畫需要專注於功率, 心跳, 及 感覺. 而不是專注於自我的虛榮.
However well the training goes, it takes the right taper to achieve a PB. Too little tapering and you might be too tired to give your best, or get sick as the race approaches. Too much backing off and you go soft, unable to dig deep and hurt enough to break your own barriers. You must plan the last week carefully and day by day, but be flexible enough should things change and sessions have to be adapted eg due to lack of time. You need to work on power, heart rate or feel, but not ego.

Research by Neary and co-workers holds the clue to the perfect taper(5). Their study involved a 7-week intensive training programme where with one week to go, riders were split into one of three groups:
Neary 和工作同伴研究了不同的縮減週計畫 及 他們的效應. 他們的研究架構是 七個禮拜 高強度的訓練. 在最後一週, 將研究對象分為三組.

1. Control group – 4d of 1h @ 85-90% HRmax, as per previous training.
   第一組, “無縮減組”: 四天, 每天 一小時, 85~90% 最高心跳.
2. Intensity group – 4d of 85-90% HRmax for 45, 35, 25, 20 mins duration.
   第二組, “維持強度, 漸減時間組”: 四天 , 85~90% 最高心跳, 第一天 45分鐘, 第二天 35 分鐘, 第三天 25 分鐘, 第四天 20 分鐘..
3. Duration group – 4d of 1h @ 85, 75, 65 and 55% HRmax.
   第三組, “維持時間, 漸減強度組”: 四天 , 每天一小時, 第一天 85% 最高心跳, 第二天 75% 最高心跳, 第三天 65% 最高心跳, 第四天 55% 最高心跳.

Each group performed a 40k time trial (TT) before the taper was started and at the end of the taper. After the taper the reducing-volume/maintained-intensity group (2) improved by 2 minutes 50 seconds over 40km, while groups 1 and 3 failed to get any faster in the last week. VO2max was also improved by 2.5% in the group that maintained intensity with reducing volume (group 2) and again 1 and 3 failed to significantly improve. Interestingly, both 2 and 3 groups improved power at the measured threshold level (group 2 by 12% or 28 watts and group 3 by 8% or 18 watts).
每一組研究對象都在縮減週之前做 40km 計時測驗來立基準. 然後縮減週後也做同樣的 40km 計時測驗來做比較. 各組從時間上比較: 第二組計時測驗平均加快了 2 分 50 秒. 而第 一及三組的時間卻沒有加快. 各組從 VO2 Max 上比較: 第二組也進步了 2.5%, 而第 一及三組的 VO2都沒有明確的增加. 有意思的發現是在功率輸出的比較上, 第二組輸出的功率增加了 12% (或28 瓦), 及第三組輸出的功率也增加了 8% (或18 瓦).

‘The key point is that you must keep accumulating data over time and then adjust your training according to what those data are telling you.
重點是長期的觀察及記錄自己的數據才能依這些數據來做訓練計畫的調整.

However, the authors looked more deeply at the riders’ muscle structure and enzyme activity to best explain the observations of increased power, speed and VO2max. Most significantly, the intensity group (2) was the only one to show significant increases in type-II muscle fibre area from pre- to post-taper. Data showed that the muscle fibre force, peak power and velocity of movement were improved in the IIA fibres after tapering.
研究小組進一步的研究了選手的肌肉組織和酵素活性來分析實驗組別功率輸出, 速度, 及 VO2Max 的增加的原因. (酵素 – 身體製造的一種蛋白質分子, 用於加速身體上的化學反應.) 從這角度來分析時, 研究小組發現只有第二組的運動員他們的體內的 “第二型快肌” 纖維組織有明顯的增加. 資料顯示, 有縮減訓練量的第二組員的肌肉, 在減量訓練週後, 他們的第二型A肌肉纖維所能釋放出的力量, 所能輸出的功率, 以及收縮的速度都有增加.

Also, activity levels of four enzymes involved in energy production increased significantly after the taper in the intensity group, and although the duration group also showed some changes they were less significant. The authors concluded the following about tapering: ‘It is important to consider keeping the intensity of exercise high (85-90% HRmax) while systematically reducing training volume (by at least 50%).’
此外, 第二組選手們體內四種能源產生時所需要的酵素的活性也在縮減週後明顯的增加. 第三組選手們的酵素活性雖也有增加,但是沒有比第二組的成員們明顯. 結論是: “減量週應該維持強度, 保持在最高心跳的 85~90%, 且有系統的每日漸減訓練的時間”

Hopefully, you can see how appropriate testing can yield the information you need to get to the finish line faster then you ever have. But, don’t rush; it takes months to build the engine and refine what you do. Having said that, the tapering recommendations can be put into action for your very next TT!
希望以上報告可讓我們知道測試及資料的搜集分析能幫助我們有效的達到體能的巔峰. 而且打好的基礎然後微調是需要時間的. 不過你可以立即利用以上的減量週實驗及報告的結果來幫你更佳的微調下一個計時賽的體能!
Joe Beer is a coach, multisport athlete and five-time Ironman. He works closely with industry leaders
Joe Beer 是一位教練, 多項運動選手, 也是五次鐵人冠軍選手.

References 參考文獻:
1. Pro Cycling Magazine 2005; Heinrich, L
2. Med Sci Sports Exerc 2006; 38(1):147-151
3. Med Sci Sports Exerc 2002; 34(11): 1801-1807
4. J Appl Physiol 2005; 98:2191-2196