【誠實面對自己的Lionel Sanders】
很多人會好奇,怎麼職業選手都不會累的啊?一直又一直的在比賽?
當然會累啊,只是沒有講而已...
謝謝Lionel Sanders的示範!
他在10/14 KONA比完後,到上週的11/19,雖然已經隔了5週了,但他也在自己的賽報裡明確指出有疲勞的現象~
Unfortunately, everything goes downhill from here. The moment my feet touched the pedals I knew the Kona race was still alive and well in my legs. I tried to muster up good power, but there was nothing I could do to call up any energy, and things just got worse as time progressed. I remember last year thinking my power meter was broken because 320w felt so easy! This year I couldn’t even hold that for an hour! The final third of the bike was quite excruciating. The wind was strong, it was starting to heat up, and I had nothing left in my legs. For the final hour I averaged 254w, and in the end I averaged 292w for the entire bike ride. Last year I averaged 315w for the entire ride. Here is the file (note: this is a good example of how a bike file should NOT look!)
去年同場地同樣的180km,可以push到315w,今年剩292w (他的FTP約在410w),這衰退幅度不小
而且疲勞會來得很快,最後1小時剩254w,約略剩62% FTP的能力。
他後面的跑步也是衰退得很快(詳細可點閱連結進去看圖與文字,我只摘要重點),前19mile (30.4km) 的配速是 3:47/km,但後面11.8km)只剩約4:19/km ...
雖然最後還是冠軍啦,但絕對是很辛苦的撐完的!
對於日復一日長年訓練的職業選手而言,密集的比賽又是面對這麼長距離的賽事,即使有再好的體能,也有5週的休息與調整,仍然無法調整到顛峰,何況一般人呢?
補充一下,那他去年也有去KONA,也一樣有比IM Azizona,為何去年在AZ成績就不錯? 因為他去年KONA還沒調到巔峰啊,加上完賽成績8時44分(第29名),尤其最後全馬跑3時17分,以他的實力來講,根本在慢跑,並沒把體能榨乾啊,反而是AZ才上到巔峰!但今年在KONA就已榨光光了~
https://lsanderstri.com/2017/11/21/im-arizona-2017/
同時也有4部Youtube影片,追蹤數超過4,290的網紅Shuen-wen Tung,也在其Youtube影片中提到,P.S. MUST Set your aerophone volume down to 4 or 5, or it will sounds distort. International Distributeur: http://www.nuxefx.com/list-38-1.html Ch...
5 feet to meter 在 Shuen-wen Tung Youtube 的最佳解答
P.S. MUST Set your aerophone volume down to 4 or 5, or it will sounds distort.
International Distributeur:
http://www.nuxefx.com/list-38-1.html
China:
http://cn.nuxefx.com/list-38-1.html
Official Introduction:
http://www.nuxefx.com/show-74-276-1.html
。Works like a guitar cable, but it offers you freedom of playing guitar in the easiest way.
。2.4G Hz range, far from any radio or TV interference, and it is more than capable of safely handling your audio signal wirelessly.
。Designed for Passive Pickup Guitar,32-bit digital wireless sound quality and 48 kHz frequency response, so you’ll hear your guitar tone in all of its detailed glory
。With a wide dynamic range of more than 110 dB, you’ll hear the full frequency range of your guitar or bass
。15 meter (50 feet) operation range (Up to 30 meters in open air), less then 5 ms latency, no lag or signal loss.
5 feet to meter 在 Shuen-wen Tung Youtube 的最佳貼文
註:搭配 Aerophone AE-10 時記得將音量設定在4或5,才不會有破音的問題!如果使用其他牌子的吉他無線系統,也要降低音量喔,因為吉他的輸出電壓比電吹管小上許多。
註:我只是推薦好東西,沒有在賣產品喔,要購買請參考下方資訊!
台灣代理:
http://monkcustom.com/tw/b2.html
全球代理商:
http://www.nuxefx.com/list-38-1.html
官方產品介紹:
http://www.nuxefx.com/show-74-276-1.html
NUX B2吉他無線系統是一款專門為那些想要擺脫線材束縛的吉他手而設計,它廣泛適用於家庭練習,錄音室錄音甚至於舞台演出。 NUX B-2 在多項對比測試中取得比同類型產品更優異的結果,產品採用2.4GHZ方案,最大程度降低了環境中存在無線電信號干擾同時還能讓您享受32Bit的超高音質。 B-2的信號最大傳輸距離15米,開闊環境最高可達30米,內置4個信道,同一環境下最多可允許您同時使用4對B-2。 內置高性能可充電電池,最長可使用20個小時。
。Works like a guitar cable, but it offers you freedom of playing guitar in the easiest way.
。2.4G Hz range, far from any radio or TV interference, and it is more than capable of safely handling your audio signal wirelessly.
。Designed for Passive Pickup Guitar,32-bit digital wireless sound quality and 48 kHz frequency response, so you’ll hear your guitar tone in all of its detailed glory
。With a wide dynamic range of more than 110 dB, you’ll hear the full frequency range of your guitar or bass
。15 meter (50 feet) operation range (Up to 30 meters in open air), less than 5 ms latency, no lag or signal loss.
5 feet to meter 在 Corinne Vigniel Youtube 的精選貼文
Learn how to recognise symptoms of mild altitude sickness, as well as the potentially deadly HAPE and HACE (fluid in the lungs/brain). Plenty of advice on how to prepare for the trek, plan a safe itinerary, and what to pack.
Follow our family, including our 11-year old son Lionel, on the Annapurna Circuit in winter. See how the altitude affected us as we climbed Thorong La (5,416 meters/ 17769 feet) – Kirk struggled with his breathing, Lionel felt nauseous, and I had mild hypothermia But we all made it safely in the end.
SUMMARY
*Watch out: some people may feel unwell as low as 2,000 meter (6,500 feet).
*Plan a slower ascent above 3,000 meters (10,000 feet)
*Climb high, sleep low. To be safe, only gain 300 meters (1,000 feet) in sleeping elevation at high altitude.
*If you climb faster than the recommended rate, you can build a rest days every three or four days to acclimatise.
*If you suffer from mild altitude sickness, drink a lot, and rest
*Avoid alcohol, which slows down breathing and makes you dehydrated. Avoid sleeping pills. And smoking will certainly not help!
*If you see no improvement, spend an extra night at the same altitude
*If you feel worse, descend to the last place where you felt well
*If you develop HAPE or HACE, this is a life-threatening emergency that requires immediate descent of and specialist medical care. You may have to descend in the middle of the night, don't wait till morning. Once fluid builds up in the brain or lungs, you can die in a matter of hours.
DISCLAIMER
This video is based on first-hand experience of struggling with the altitude on the Annapurna Circuit. We also spent decades of travelling in the Himalayas and Alps. With three decades in TV journalism, I've also done extensive research on the impact of high altitude.
I am NOT a doctor, and I do not have direct experience of taking drugs for altitude sickness like Diamox / Acetazolamide or Nifedipine for HAPE or the use of Gamow bags for hyperbaric treatment. So I have not included any information on this topic. Only sticking to what I have first-hand experience of.
I hope this video helps you plan a safe and enjoyable trek.
Director/video/editor: Corinne Vigniel
Shot between Bulbhule and Jomsom including
Bahundanda Sanjye Chame Timang Pisang Gyaru Ngawal Manang Yak Kharka Thorong Phedi Thorong High Camp Thorong La Mukhtinath Pokhara
December 14-30, 2016
Shot on Panasonic Lumix DMC-GH3
Edited on Adobe Premiere CC
++All VIDEO AND PHOTOS COPYRIGHT CORINNE VIGNIEL++
MUSIC FOR TOP TEN TIPS FOR ALTITUDE SICKNESS
Downloaded From YouTube creator
Tip 1 training
Opening_Night_Jason Farnham_dance electronic inspirational 1.50
Tip 2 Planning
Cameras_ALBIS_rock inspirational 1.52
3 Gradual Ascent
Keep_Dreaming_Topher Mohr and Alex Elena_Pop calm 2.52
Tip 4. Acclimatisation
Don’t Look _ Silent Partner 4.25
Tip 5 Broken sleep
Keep_Dreaming_Topher Mohr and Alex Elena_Pop calm 2.52.mp3
Tip 6 – Mild Altitude Sickness
AMS
Hot_Heat_Topher Mohr and Alex Elana_rock inspirational 3.09.mp3
7 Danger HAPE HACE
So_Bueno_The 126ers_Rock inspirational 2.56
8 Food and drinks
Hero_Theme_Twin Musicom_cinematic dramatic 1.42 CC credit
9. Equipment
Voyeur Jingle Punks
10 Accidents / insurance + final world.
Accidents_Will_Happen_SIlent Partner
END
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