未達標卻很暢快的西進武嶺初體驗 - 單車
By Ida
at 2021-10-17T04:52
at 2021-10-17T04:52
Table of Contents
西進武嶺初體驗,昆陽坡前抽筋+未破四,殘念…看來還有不少要改進的地方…
買了功率計+訓練台,進行功率訓練,短期目標就是西進武嶺sub 4hr,安排10/16出發
9/18外騎測得20min FTP= 252W,體重/車重以63KG/9KG計算,依照CT網頁的西進武嶺時間/
功率預估,準備了如下表格當騎程參考
https://i.imgur.com/cJWivym.jpg
10/16早上1點半就醒來Orz,躺到03:55起床…05:55從中心碑出發,照著計畫功率騎乘;好
友一路陪伴補給+拍照+加油打氣,讓車上可以少放一個水壺+座管包,立馬減重1KG
補給準備了SIS果膠*8,半小時吃一條
兩瓶等滲透運動飲料(710ml放車上,610ml朋友帶著),每10分鐘喝一口
https://i.imgur.com/brTRqd7.jpg
10/16不少補給車包團,一團比我略早出發,一下子就看不到車尾燈了…我依照功率騎乘,
到接近人止關就發現,第一段功率輸出即使略大,但時間已落後兩分鐘(189W, 45:20)
第二段到霧社(203W, 25:02)與第三段最高小七(199W, 1:03:51)功率都略高,但時間持續落
後…而且到清境時,因為趕時間出力略高,大腿已有要抽筋的前兆;後面路段只好降低輸出
,造成時間持續落後目標…
過鳶峰往昆陽路上,自覺調整的還可以,17XW順順踩應該不會抽筋,結果為了爬上昆陽坡,
出力太大,兩條大腿一起抽筋,連蹲都蹲不下來,只能看著雙腿肌肉無法控制的持續收縮…
還有好心車友從坡上下來關心,真的感謝
(事後想想抽筋時肌肉收縮畫面蠻有趣的,可惜忘了錄影留念XD)
https://i.imgur.com/KwMyDKB.jpg
https://i.imgur.com/LsJKQ5w.jpg
(蹲馬路邊伸展休息中,QQ)
休息伸展了好一陣子,繼續往傳說中看得到牌樓卻一直騎不到的天堂路,此時已知破四無望
,只好一路慢慢往上騎,終於抵達武嶺,總時間4:11,比預計時間晚了30分鐘…
https://i.imgur.com/7tEllwR.jpg
事後想想,有好幾項需要改進:
1. 作息睡眠:今年以來,若隔日一早(我都訂約0530出發)有騎乘計畫,不管外騎或踩台,
幾乎都會凌晨兩三點就醒來… 騎武嶺當天一點半就醒來,雖然體感沒大差異(僅心跳略高)
,但應該還是會有影響…
2. 補給:一大早吃飽飽+果膠7條,完全沒飢餓感…10/16當天不熱,自己依照體感習慣,只
喝了一瓶710ml飲料(運動飲料+186ml罐裝黑咖啡),會不會是運動飲料喝不夠才導致容易抽
筋?吃鹽錠會有幫助嗎?
3. 訓練:九月開始訓練量降低,加上中秋國慶連假都安排外騎(太久沒外騎,想用外騎找回
騎乘體感),訓練量可能不足;此外踩Zone3定功率騎乘,跟外騎得依坡度變化調整輸出,差
距還是很大… 同時功率計可能太快樂,讓實際騎乘時間跟網頁計算時間有不小差距,也讓
自己估計失準
初次西進雖然有小缺憾,但天空作美給了好天氣,還有朋友伴隨拍照打氣,加上一路與其他
車友騎乘+山上遼闊美景,深深覺得騎武嶺真是舒暢!繼續好好訓練,希望明年夏天能一舉
破四!
https://i.imgur.com/7zmvNYg.jpg
https://i.imgur.com/HJMVqCc.jpg
--
買了功率計+訓練台,進行功率訓練,短期目標就是西進武嶺sub 4hr,安排10/16出發
9/18外騎測得20min FTP= 252W,體重/車重以63KG/9KG計算,依照CT網頁的西進武嶺時間/
功率預估,準備了如下表格當騎程參考
https://i.imgur.com/cJWivym.jpg
10/16早上1點半就醒來Orz,躺到03:55起床…05:55從中心碑出發,照著計畫功率騎乘;好
友一路陪伴補給+拍照+加油打氣,讓車上可以少放一個水壺+座管包,立馬減重1KG
補給準備了SIS果膠*8,半小時吃一條
兩瓶等滲透運動飲料(710ml放車上,610ml朋友帶著),每10分鐘喝一口
https://i.imgur.com/brTRqd7.jpg
10/16不少補給車包團,一團比我略早出發,一下子就看不到車尾燈了…我依照功率騎乘,
到接近人止關就發現,第一段功率輸出即使略大,但時間已落後兩分鐘(189W, 45:20)
第二段到霧社(203W, 25:02)與第三段最高小七(199W, 1:03:51)功率都略高,但時間持續落
後…而且到清境時,因為趕時間出力略高,大腿已有要抽筋的前兆;後面路段只好降低輸出
,造成時間持續落後目標…
過鳶峰往昆陽路上,自覺調整的還可以,17XW順順踩應該不會抽筋,結果為了爬上昆陽坡,
出力太大,兩條大腿一起抽筋,連蹲都蹲不下來,只能看著雙腿肌肉無法控制的持續收縮…
還有好心車友從坡上下來關心,真的感謝
(事後想想抽筋時肌肉收縮畫面蠻有趣的,可惜忘了錄影留念XD)
https://i.imgur.com/KwMyDKB.jpg
https://i.imgur.com/LsJKQ5w.jpg
(蹲馬路邊伸展休息中,QQ)
休息伸展了好一陣子,繼續往傳說中看得到牌樓卻一直騎不到的天堂路,此時已知破四無望
,只好一路慢慢往上騎,終於抵達武嶺,總時間4:11,比預計時間晚了30分鐘…
https://i.imgur.com/7tEllwR.jpg
事後想想,有好幾項需要改進:
1. 作息睡眠:今年以來,若隔日一早(我都訂約0530出發)有騎乘計畫,不管外騎或踩台,
幾乎都會凌晨兩三點就醒來… 騎武嶺當天一點半就醒來,雖然體感沒大差異(僅心跳略高)
,但應該還是會有影響…
2. 補給:一大早吃飽飽+果膠7條,完全沒飢餓感…10/16當天不熱,自己依照體感習慣,只
喝了一瓶710ml飲料(運動飲料+186ml罐裝黑咖啡),會不會是運動飲料喝不夠才導致容易抽
筋?吃鹽錠會有幫助嗎?
3. 訓練:九月開始訓練量降低,加上中秋國慶連假都安排外騎(太久沒外騎,想用外騎找回
騎乘體感),訓練量可能不足;此外踩Zone3定功率騎乘,跟外騎得依坡度變化調整輸出,差
距還是很大… 同時功率計可能太快樂,讓實際騎乘時間跟網頁計算時間有不小差距,也讓
自己估計失準
初次西進雖然有小缺憾,但天空作美給了好天氣,還有朋友伴隨拍照打氣,加上一路與其他
車友騎乘+山上遼闊美景,深深覺得騎武嶺真是舒暢!繼續好好訓練,希望明年夏天能一舉
破四!
https://i.imgur.com/7zmvNYg.jpg
https://i.imgur.com/HJMVqCc.jpg
--
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