邊緣人的功率訓練請益 - 單車
By Barb Cronin
at 2021-07-06T17:21
at 2021-07-06T17:21
Table of Contents
一年半前搬新家+兩小漸漸長大,終於可重拾騎車樂趣…一開始只是想恢復規律運動,雖
然幾乎都是獨騎(假日一大早五點~五點半出門),騎著騎著也想要進步…
今年四五月陸續購入功率計/直驅訓練台,也開始功率訓練…目前因應三級警戒+公司AB
班做二休二的防疫規劃,安排休二時騎兩天+上班兩天休息,至今持續近兩個月
先報告小弟現狀:年紀剛滿41,身高184cm體重65~66kg,FTP=241W(功率訓練初期測得)
,車子是剛升級電變R8050的2021 TCR ADV2,重約7.63kg
目前訓練菜單是每四次的室內騎乘中,三次"Zone3(近SST)"=80~90min,一次是"Zone4(
近100% FTP) 12min+ Zone2 6min緩和"=3~4組,每週TSS約310~420,ATL約60 and CTL約
46…目前騎二休二的課表還吃的下去,Zone4(100% FTP)四組的難度較高…
近期目標是武嶺Sub 4(或更快),長遠則是希望各路段能越騎越快並維持能力(獨騎不跟
團,外騎爬山為主)… 先前參考版上不少討論,決定重點打Zone3 tempo搭配Zone4的訓
練… 整理問題如下:
1. 這樣的訓練菜單有無問題/缺陷,或是有改善建議?
2. 每次騎乘完後,garmin錶頭最常跳出的comment就是"低有氧不足",是指Zone2區間不
夠多?決定吃Zone3-SST配Zone4是參考版上討論方向,與書上表格=plasma volume, mu
scle mitochondrial enzymes, lactate threshold, muscle glycogen storage等所有
項目提升效果都比Zone2好,感覺CP值高許多… 雙寶爸上班族的時間不多,所謂"低有氧
"真的需要補強嗎?或是Zone3/Zone4騎乘就夠了?
3. 最近聽朋友建議,騎乘完都會補充一杯乳清蛋白飲,成分大多是蛋白質,糖/澱粉很
少,感覺上對體重影響不大…不過對訓練後的補充有幫助嗎?
嘮嘮叨叨說了好多,希望功率訓練前輩們能提供些意見給我參考,謝謝!
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