感觉身体疲惫不堪,而且对日复一日的训练感到厌倦了吗?为了能让你在假期里仍然保持着热血与活力,从这几位职业选手这里学几招新奇的锻炼方式吧!
Feeling burnt out and bored with the same old? Steal one of these creative activities from the pros to keep you on your toes over the holidays.
作者:Megan Evoe
by Megan Evoe
经过一年漫长的训练,氯的气味,教练的身影,脑海中想起的又一次独自一人的跑步机训练,这些似乎并不能让人感到兴奋。冬季的几个月里,你可以制定一个尽量能够持续进行的训练计划,以等待我们梦想中的阳春三月,那温暖、阳光明媚的日子。
After a long year of training, the smell of chlorine, the sight of your trainer, and the thought of another lonely treadmill run seems pretty uninspiring. The winter months can make a session seem endless as we dream of spring weather and warm, sunny days.
但还是现实点吧,寒冷的冬日就在眼前,我们还不想跟我们的好身体无情地“吻别”。为了与无聊和倦怠一战到底,我们真诚地为您挑选出了业内几种“最良心”的休赛期锻炼方式。从徒步到上坡滑雪,这些耳目一新的活动会让你避免单调而枯燥的车轮训练,为你的冬季训练增添点趣味儿。
But let's get real, winter is here and we don't want to kiss our fitness goodbye completely. To help battle boredom and burnout, we've whipped up a hearty helping of off-season workouts from some of the best in the business. From hiking to uphill skiing, these refreshing sessions will help you avoid a training rut and spice up your winter workouts.
Justin Daerr
“今年,我一直在进行大量的徒步作为休赛期的训练,尽管并不总是以休闲轻松的方式进行着。Boulder遍布着一些非常陡峭的山径,我将在几天的时间里变换运动强度,包括进行一些非常具有挑战性的有氧训练。徒步虽然并不是游泳、自行车或是跑步方面的针对性训练,但这确实能帮你很容易地将力量训练和有氧训练结合起来,同时让你保持着探索精神。”
"This year I have been doing a lot of hiking for off-season training, though not always in a casual manner. Boulder has some trails with very steep approaches and I will vary my effort levels with some days including some very challenging aerobic sessions. While hiking is not specific to swimming, biking, or running, it does easily combine a strength and aerobic session and keeps you in an exploring spirit."
Matt Hanson
“我认为只有当人们想远离烦恼而追求健康的时候,倦怠才会袭来。对大多数人来说,初冬的这几个月是一个健康水平会些许下降的时期,同时在这段时间里你的训练可以围绕你需要提高的特定部分来进行。例如,我会带上我的山地车外出,骑行穿梭于乡间小道上,专注于控车技术和爬山技巧的提升。休赛期前期还是一个提升你三项运动技术能力,甚至尝试一些新技能的完美时期!我也会计划在室内进行时间更长和更高质量的骑行,一边还玩着足球游戏,这样能让时间过得快一些。每一次比赛都是一次学习的机会,通常来说,你可以认识到自己哪方面需要提高----我会将赛季中出现的那些问题列一个表,并在休赛期努力处理好它们。”
"I think the burnout comes when people just keep grinding away and just chasing fitness. For most, the early winter months are a time where fitness levels can drop a bit and your workouts can center around a specific area you need to improve. For example, I'll bring my gravel bike out and ride the back roads to work on bike handling skills and hills. The early off-season is also a good time to address your mechanics in all three areas as well and even try something new! I also plan my indoor longer and quality rides around football games, which also helps the time pass quickly. Every race is a learning opportunity and you usually learn where you need to improve—I keep a list of those things that come up throughout the season and really try to tackle them in the off-season."
Rachel Joyce
“去年,我发现进行上山滑雪时要穿着皮肤衣。这是一项对于任何一位“耐力狂热者”来说,再适合不过的运动了。你明明可以满头大汗地跑到坡顶,为什么要使用上山吊椅呢?Julie Dibens 向我解释了原因。而当我第一次乘着它上山时,我并没有想太多关于我如何下山的问题,因为我上一次滑雪已经是20年之前的事情了。事实证明,滑雪犁式技术是一种锻炼臀大肌的极佳方式,还是一个充分利用山地条件进行生存的极好方法。”
"Last year I discovered uphill skiing using skins. It's the perfect sport for any endurance nerd! Why use the ski lift when you can work up a sweat getting to the top of a slope? Julie Dibens introduced me to it and the first time I went up, I didn't give too much thought on how I would get down as it had been 20 years since I had last skied. It turns out skiing the snow plough technique is a good workout for the glutes, and a great way to make the most of living in the mountains and being outside."
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Ellie Salthouse
“我很喜欢混合一些长距离散步和徒步加入我的训练之中。这是一项能让我和家人、朋友们一同进行的运动,一个发现新“大陆”的好方式。这还是在你运动的同时,进行社交的好机会,但当我进行繁重的训练时,我往往无暇顾及这些事情了。夏天,我还喜欢乘着水上摩托艇出海。这并不能算是真正意义上的锻炼,但我确实很喜欢中途停留在一个新的地点,然后沿海路探索昆士兰的海岸。”
"I really enjoy mixing some long walks and hikes into my program. It's something that I am able to do with family and friends and a great way to discover new places. It's also a great chance to socialize while you exercise, something I don't often get to take advantage of when I'm in heavy training. I also love taking the jet ski out on the water in the summer. It's not really a form of exercise, but I really enjoy stopping off at new locations and exploring the Queensland coastline by water."
Yvonne Van Vlerken
“在休赛期里,我喜欢带上我的山地车外出,骑行在不同的道路和小径上。发现一个新地方是很有趣的,同时我喜欢住在奥地利,在这里我可以利用休赛期的时间在山里找寻优美、新奇的地方。我喜欢在骑行中途寻找一个充满趣味儿的环山路,以此来增加一点训练强度。我喜欢的另一个休赛期训练是在新的小径上跑步,但我会让这个过程变得更有趣,并会带上朋友。我会利用好每一次在“大自然健身房”的机会,用一棵树来做俯卧撑或是平衡训练以及山坡重复跑。”
"In the off-season, I love taking my mountain bike out and riding different roads and trails that I normally do. Discovering a new place is fun and I love living in Austria, where I use the off time to discover beautiful, new spots in the mountains. I like to find a fun loop with a hill to add a more intensive part in the middle of a ride. Another off-season session I love to add in is running on new trails, but I make it more fun and bring a friend. I use every opportunity in 'nature's gym,' and use a tree for push-ups or balance exercises as well as hill repeats."
Michelle Vesterby
“在休赛期里,丹麦的天气总是很糟糕,所以我喜欢骑着我的山地车,去寻找新的小路,探索新的地点。(我总是会迷路,这意味着当我寻找回程路时进行了额外的训练。)越野骑行会让你的心率升高,肾上腺素分泌,然而最重要的是,此时的大自然是如此的美丽啊!”
"In the off-season, the weather is always bad in Denmark, so I love to ride my cross bike. I love finding new tracks and exploring new places. (I always get lost, which means that I get extra training when I am trying to find my way back.) Cross riding keeps your heart rate high and the adrenaline pumping, but most of all, the nature is so beautiful this time of year!"