#122 来自UTMB的问题：第二部分 我们如何训练以及为何如此训练

大家好，欢迎回到本系列的第二部分，今天我们要聊的是UTMB之后我收到的那些问题。

Hello, everyone, and welcome back to part two of this questions I've been getting after UTMB.

我叫斯科特·约翰斯顿。

My name is Scott Johnston.

我是Evoke Endurance的成员。

I'm with Evoke Endurance.

今天这期播客的主题是：我们如何训练，以及为什么这样训练。

The title of today's podcast is going to be how we train and why.

上一期我们讲的是：我们不怎么训练。

Part one was how we don't train.

这一期我们会重点聊聊抗疲劳能力、肌肉耐力，还有非糖酵解训练。

So this one is gonna focus on fatigue resistance, muscular endurance, and antiglycolytic training.

我知道这词儿有点拗口，但咱们慢慢展开说。

I know that's a mouthful, but we'll get into it.

在开始之前，我想感谢所有通过邮件、短信、私信联系我的人，谢谢你们的祝贺、提问，还有对指导训练的请求。

Before we start, I wanna thank everyone, all the people that have corresponded with me through the various channels, email, text, direct messages, with congratulations and questions and requests for coaching.

我刚刚开始从这场突如其来的关注中喘过气来，大家对Evoke所做的一切兴趣大涨。

I'm just now beginning to dig out from under this massive rise in interest in what we do here at Evoke.

如果我回复得慢了点，还请多多包涵。

So forgive me if I've been a little bit slow.

今天早些时候，我和汤姆·埃文斯开了个Zoom会议，你们大多数人都知道，他是今年UTMB比赛中我和另一位教练带出的男女冠军之一。

So earlier today, had a Zoom call with Tom Evans, who most of you know was one of my two athletes that won the men's and women's classes this year at the UTMB race.

这次会面主要是讨论汤姆今年剩余时间以及明年的比赛计划。

The meeting was really to discuss Tom's race calendar for the rest of this year and into next.

但我们俩都提到，现在大家对他和露丝的训练方式越来越感兴趣了。

But we both commented about the increased interest in what he and Ruth did for training.

他说：‘我们这些年一直用的是同样的方法。’

And he said, quote, We've been doing the same stuff for years.

我们的训练理念根本没变，只是现在有人开始注意，也好奇起来了。

Nothing has changed in our approach, but now people are paying attention and are curious.

这跟我自己观察到的情况完全吻合。

And this coincides with exactly what I've been seeing.

所以我每天都会收到大量问题，关于汤姆和露丝的训练方式，这些问题其实都有一个共同点。

So I get tons and tons of questions and I still am getting them surrounding what Tom and Ruth's training looked like, and they all have a pretty common theme.

与其一封一封回上百封邮件，重复说同样的话，我决定干脆拍两个视频：第一个讲我们不做什么，第二个讲我们实际怎么做训练。

So rather than writing 100 emails, I decided, and saying the same thing in each of those emails, I figured it would be better to create this part one about what we don't do and part two about what we do do for training.

如果你错过了第一部分，建议你回去听一下，这里先简单回顾一下第一部分，再引出今天的内容。

So if you missed part one, I would suggest you go back and and listen to it, but here's a mini recap of part one and a segue into today's talk.

在第一部分里，我解释了为什么我从不给汤姆、露丝，或者我带的其他运动员用传统的最大摄氧量训练方法。

In first of the two part series, I explained why I don't use traditional VO2 max training methods with Tom and Ruth or any of the athletes I currently coach.

简单说，我觉得这种训练并没有大家以为的那么有效，而且大量证据表明，最大摄氧量不仅和耐力表现关联不大，对那些训练多年、已经很成熟的运动员来说，它基本已经定型，几乎没法再提升了。

In short, I don't think it's doing what people think it does, and there's way too much evidence that VO2 max not only doesn't correlate well with endurance performance, but that in well trained athletes with extensive training histories, it's essentially fixed and pretty close to unchangeable.

在某些情况下，运动员在竞技状态最好的那几年，最大摄氧量反而可能下降。

And in some cases, it may even decline during the athlete's most competitive years.

我觉得，为什么‘最大摄氧量’和‘通过训练提升它’这种说法会这么流行，是因为它表面上听起来太诱人了——好像用一个简单的数字，就能概括耐力这种复杂又难懂的东西。

And I believe that the reason that this idea of VO2 max and VO2 max training for improving it has gained so much traction, is that on the surface, it sounds so appealing to have one single number that encapsulates the highly complex and difficult to understand concept of endurance.

所以我认为，人类就是喜欢用听起来简单的方法，去应对复杂的问题。

So we humans, I believe, just crave simple sounding solutions to complex issues.

我认为，这种倾向在人类经验的方方面面都体现得清清楚楚，从科学到社会文化领域都是如此。

And this is evident, I believe, in all aspects of the human experience from science to social and cultural realms.

如果真像有些人想的那样，VO2最大值最高的人就能赢比赛，那我们根本没必要办比赛了。

I mean, if it were so simple as that the highest VO2 max person would be winning the race, we wouldn't really even need to hold the races.

大家直接带着最新的实验室数据来起点，发完奖就各自回家，何必搞得满头大汗、折腾一场呢。

Everyone could just show up at the start line with the results from their latest lab results, awards can be handed out, and everyone could go home without all the fuss and sweat of the actual race.

我知道这说法太简单了，但恰恰这就是我想表达的重点。

I know that's an oversimplification, but that's kinda my point actually.

所以，在第二部分，我要讲讲我们在Evoke耐力训练中采用的两种主要方法，而这正是汤姆和露丝训练的核心。

So now in part two, I'm gonna address the two main methods that we implement at Evoke Endurance, and we're certainly front and center with Tom and Ruth.

我希望这能帮大家理解：为什么我们不那样练，而选择现在这种方式。

So I think that this will help connect why we don't train that way to why we do train this way.

在本播客的第一部分，我会先谈谈我们所说的‘肌肉耐力’，第二部分则会介绍一个很多人不太熟悉的概念——抗糖酵解训练。

In the first section of the podcast, I wanna discuss what we call muscular endurance, and in the second, we'll address something that's less familiar for many people probably called anti glycolytic training.

好了，接下来我们正式开始。

So hold on, here we go.

接下来这部分你们得认真听，因为内容会有点深入细节。

This is gonna, you'll need to pay attention because this does get down in the weeds a little bit.

就像第一部分那样，我们先简单回顾一下这些方法的由来，这样你们能更好理解它们是怎么来的。

So as we did in part one, a little bit of history on what we're going to be discussing, I think is in order so you can understand where these ideas came from.

汤姆和露丝，还有所有Evoke教练的学员现在用的这套方法，最早是我三十四年前和Evoke教练本·哈塞比一起摸索出来的，当时我们抄了一个速度滑冰教练的训练方案。

So the methods that Tom and Ruth, and really all the Evoke Coach athletes use, had their genesis with me about thirty four years ago, when Evoke coach Ben Huseby and I were experimenting with some workouts copied from a speed skating coach.

那时候本正在为他的第一届奥运会做准备，我也在和他一起训练。

Ben was preparing for his first of two Olympic games and I was training with him.

我们把那个滑冰教练的训练方法一字不落记在小本子上，照着练，结果完全没想到效果这么惊人。

Using these methods that we had literally cribbed off and written down in a little spiral notebook from the speed skating coach, we were just completely blown away by the positive effects we got from these.

训练确实很苦，但我们的耐力表现却出现了惊人的提升。

They were difficult, but we just saw amazing changes in our our endurance performance.

从那以后的三十多年里，我对这种训练方式有了更多认识，一部分是靠自己不断尝试，另一部分是做了大量研究。

Now, and since then, in the intervening thirty plus years, I've I've learned much more about this kind of training, some by experimentation, but also doing a lot of research.

而今天第一部分要讲的，正是我这些年在这方面的探索、经验和整体思路。

And it is this journey and experience and approach to this training that will be the focus of the first part of this part two podcast.

正如我在第一部分提到的，我年轻时二十多岁，VO2 max达到了每公斤80毫升，属于世界顶级水平。

So as I mentioned in part one, when I was young, in my 20s, I had a world class VO2 max of 80 milliliters per kilogram.

但我始终只是二流选手，从来没法战胜那些VO2 max分数明显低于我的对手。

But I was always a second tier athlete, never able to challenge competitors with significantly lower scores.

这让我开始思考，除了VO2 max之外，还有哪些因素影响着耐力运动的表现。

So this made me wonder what other factors were contributing to success during endurance events.

我并不是唯一有这种疑问的人。

And I wasn't alone.

这事儿还挺巧的。

This is a funny little coincidence.

前几天我跟一位朋友一起骑车，他以前是顶尖的越野滑雪运动员。

I was out for a bike ride a couple days ago with a friend of mine and a former high level cross country skier.

他根本不知道我一直在想VO2 max的事。

He had no inkling of my thoughts on VO2 max.

我们以前从来没聊过这个话题。

We'd never talked about it.

还是他其实听了这一系列的第一部分？

Or had he listened to part one of this series.

但他提到，很多年前他二十多岁的时候，检测出VO2 max高达九十多，接近人类极限。

But he brought up the fact that when he was in his twenties, many years ago, he was tested to have an extremely high VO2 max in the low nineties.

懂行的人都知道，这已经接近人类有记录以来的最高水平了。

Anybody that knows about this knows that that's pushing the limits of what has ever been recorded for a human.

但他也问我，能不能解释一下，为什么他明明有这么高的数值，却始终没能达到世界级水平。

But he also, he asked me, could I explain to him why he also never reached a world class level?

你可以想象，接下来的骑行途中，我几乎把第一部分讲过的内容都复述了一遍。

So you can imagine how the rest of that ride went with me summarizing much of what I spoke about in part one.

那我到底是从哪里开始找这些答案的呢？

So what kind of answers did I find when I and where did I look for these answers?

本和我当年做的那些残酷训练，其实根本没有名字，现在我们再也不干那种事了。

Ben and I didn't have a name for the brutal workouts that we were doing, which we don't do anything like that anymore.

我对这些事也有了新的认识。

I've learned some lessons about that.

但从80年代初开始，我就一直在收集和阅读耐力训练的文献，那时候这些资料刚开始从苏联和东欧国家流传出来。

But we had been collecting, or I had been collecting and reading endurance training literature since the early 80s, and that was beginning to leak out from The USSR and Soviet satellite states.

我最早看到的一本书叫《训练的理论与方法：运动表现的关键》。

One of the first books I ran across was called The Theory and Methodology of Training, The Key to Athletic Performance.

作者是罗马尼亚的一位运动科学家，名叫图多尔·班帕。

And it was written by a Romanian sports scientist named Tudor Bampa.

正是在这本书里，我第一次意识到，所有运动训练背后都有一套系统的理论框架。

And this was where I first discovered that there was an underlying intellectual framework upon which all sports training relies.

班帕把一种耐力运动的训练方法称为‘肌肉耐力’。

Bampa referred to a method of training for endurance sports he called muscular endurance.

这是我第一次听到这个说法。

This was the first time I'd actually heard that term.

它指的是用相对较低的阻力，反复做大量与运动项目相关的动作。

And it simply referred to doing many repetitions of a sports specific movement with relatively low resistance.

十年后，当我和本在摸索这种高效的训练方式时，我突然想起了班帕的那本书，于是开始进一步查找关于肌肉耐力训练的资料。

So ten years later, when Ben and I were messing around with this powerful training tool, I connected the dots back to Bumpus Book and began to look for more information about muscular endurance training.

苏联解体后，越来越多的信息开始以英文形式流传出来。

Then after the Soviet Union collapsed, more and more information began to seep out in English.

正是在那时，我发现了尤里·韦尔卡申斯基的著作，这位俄罗斯运动科学家是如今我们所说的‘超等长训练’的创始人，他的资料简直是一座宝库。

And that's when I discovered the gold mine of training information buried in the writings of Yuri Verkhashansky, a Russian sports scientist and the inventor of what we now call plyometrics.

当时他给这种训练方法起了另一个名字。

He had a different name for it then.

我对他和他的著作的发现，彻底打开了我对训练理论的全新认知。

So my discovery of him and his writings really served as a key to unlocking and a completely new world view of training theory.

现在我要读一段韦尔卡申斯基某本书的前言，抱歉，书名是《耐力跑的分段训练体系》。

I'm now gonna read a section of the preface of one of Virkashansky's book books, excuse me, and this is called the title of the book is The Block Training System for Endurance Running.

光是这个书名就该引起你的兴趣了。

That should peak your interest right there.

下面开始读。

So here goes.

这本书封面上的照片并不是随便选的。

The photos on the cover of this book were not chosen randomly.

这些照片是经过精心挑选的，目的是唤起那些激发了本书所介绍训练体系研究与实验的事件。

They were specifically selected in order to recall events that inspired the research and experimentation that founded the training system presented in this book.

我所指的是莫斯科奥运会上那三次广为人知的最后冲刺。

The sports events to which I refer are the three well known final rushes at the Moscow Olympics.

所谓‘最后冲刺’，就是指比赛末段的加速阶段。

By final rushes, he means like the accelerations at the end of races.

但这里说的，是1980年莫斯科奥运会上的那几次冲刺。

But these are from the final rushes at the Moscow Olympics in 1980.

第一场是塞巴斯蒂安·科赫在1500米比赛中的冲刺，还有米赫里特·耶夫特在5000米和10000米比赛中的冲刺。

The first one is Sebastian Kho's rush in the 1,500 meters run, and then also Mihrit Yifter's rush in the 05/10000 meter run.

这其中最令人震撼的，无疑是10000米决赛的冲刺。

The most striking rush among these was surely the final of the 10,000 meters.

所有熟悉那位传奇芬兰跑者拉西·莱维宁的人都知道，他是一位多次夺得金牌的名将。

All the fans of the legendary Finnish La Severin La Severin was a famous Finnish runner, multiple gold medals.

他此前已经连续两届奥运会拿到四枚金牌，这次希望能实现三连冠，赢得第五枚奥运金牌。

So he'd won four gold medals at the previous Olympics and he hoped to win his fifth gold medal in his third consecutive Olympics.

在一万米决赛中，赢得金牌看起来很有希望。

In the final of the 10,000 meters, winning the gold seemed to be a distinct possibility.

拉西·维伦一直紧咬在前四名之内。

Laci Viren was always among the first four runners.

最后一圈，当领先者开始加速时，当时排在第二的维伦立刻冲到最前面。

In the last lap, when the front runners began increasing their speed, Viren, who in that moment was in second place, moved forward towards the first position.

卢日尼基体育场的所有观众都站起来为伟大的维伦鼓掌。

The whole Luzniki Stadium had put their hands up to applaud the great Viren.

突然间，发生了一件难以置信的事。

All of a sudden, something unbelievable happened.

米罗兹·耶夫特原本跟在维伦后面，却突然加速，像刚起跑的400米选手一样，迅速甩开了前面的群体。

Miroz Yifter, who was running behind Virin unexpectedly, excuse me, unexpectedly increased his speed and began outdistancing himself from the leading group as if he were an athlete who had just begun a 400 meter competition.

耶夫特冲过终点时，其他人还落后他将近二十米。

When Yifter crossed the finish line, the others were almost 20 meters behind him.

最令人震惊的，不是耶夫特能在如此漫长的赛程末尾还能提速，而是他提速的方式。

The most striking thing was not so much the fact that Yifter had been able to increase his speed at the end of such a very hard distance, but the way in which he'd done it.

就好像他突然换了一档一样。

It seemed as if he'd changed gears.

对此深思之后，一些研究耐力运动生理机制的苏联科学家不禁开始思考：运动员的身体究竟具备怎样的特性，才能在最后阶段如此迅猛地加速？

Thinking this over, some Soviet scientists who had made studies and carried out research into the physiology of endurance sports couldn't help but wondering what were the characteristics of an athlete's organism that allowed him to accelerate so rapidly over the final distance.

在此之前，耐力训练的方法一直基于提升最大摄氧量和糖酵解能力。

Until then, training methodology and endurance running had been based on maximal oxygen consumption development and on glycolytic capacity development.

传统的中长跑代谢模型认为，运动员必须在比赛末段承受高水平的酸中毒状态。

The traditional metabolic model of middle and long distance running foresaw that an athlete had to run by resisting a high level of acidosis at the end of the distance.

然而，塞巴斯蒂安·科伊的最后冲刺，尤其是米拉扎·齐弗特那种突然加速的方式，实在太惊人了，引发了一个根本性的问题。

Nevertheless, Sebastian Coe's final flights, and especially Mihirat Zifter's gear changes, were so striking that they raised an essential question.

如果肌肉里已经充满乳酸，运动员怎么可能在最后阶段还实现这样的加速？

How can an athlete execute these final accelerations if his muscles are full of lactic acid?

20世纪80年代初，关于不同能量系统在运动中作用的研究发现，当持续运动的强度增加时，从有氧代谢转向无氧代谢——也就是突破所谓的无氧阈值——就像换挡一样。

At the beginning of the 80s, research on the role of the different energetic mechanisms in physical activity showed that when the intensity of prolonged physical activity increases, the change from the aerobic metabolism to the anaerobic one, that is crossing the so called anaerobic threshold, is equivalent to a gear change.

研究者提出，这种生理变化是通过激活此前未参与有氧阶段工作的肌纤维实现的。

It was postulated that this physiological event takes place via the recruitment of muscle fibers not involved in the aerobic phase of work.

基于这一假设，人们推测，要想像叶夫特尔那样在最后阶段突然加速取胜，运动员必须全程保持在有氧区间内，也就是低于无氧阈值，仅依靠慢肌纤维发力，这样才不会产生太多乳酸。

Starting from this hypothesis, it was possible to suppose that in order to win, thanks to a final rush like yifters, an athlete had to run the entire distance in the aerobic regime, that is below the anaerobic threshold, by using only slow muscle fibers such that the working effort does not cause much lactate accumulation.

直到最后阶段，才启动之前未积累乳酸的快肌纤维，让它们发挥出高速奔跑所需的强力收缩。

Only at the end of the distance, the fast muscle fibers, which previously hadn't been subjected to lactate accumulation, had to be triggered, and thus were able to execute contractions that would assure high speed running.

但要建立这一模型，就必须找到新的训练方法和手段，不同于以往耐力项目训练中所采用的时间组织方式。

Yet in order to develop this model, it was necessary to identify the means and the methods that the exercises and forms of their temporal organization in the preparatory cycle, different from those used until then in the training methodology of endurance sports disciplines.

首先要解决的问题是：运动员如何提高在无氧阈值时的跑步速度？

The first problem to solve was how could an athlete increase their running speed at the anaerobic threshold?

关键不在于如何提升无氧阈值占最大摄氧量的百分比，而在于如何提高运动员达到无氧阈值时的跑步速度。

The main problem was not so much rooted in how to increase the anaerobic threshold, expressed as a percentage of VO2 max, but rather how to increase the speed at which the athlete reaches the anaerobic threshold.

换句话说，就是要增强慢肌纤维在长时间高强度运动中的工作能力。

In other words, to increase the slow twitch muscle fibers capacity to work in a prolonged regime with high power.

为了解决这个问题，必须找到能提升慢肌纤维氧化能力和收缩能力的训练方法。

To solve this problem, was necessary to identify exercises that could increase the oxidative and contractile capacity in slow twitch muscle fibers.

要提高慢肌纤维的携氧能力，就得让它们更频繁地呼吸，并更快地氧化乳酸。

To increase the oxygen capacity in slow twitch muscle fibers, it was necessary to force them to breathe more, and to more rapidly oxidize lactate.

为了实现这一点，我们用了一个相当常见的训练方法。

In order to accomplish this, a rather well known training method was used.

总之，这部分前言就到这里了。

So anyway, that's the end of that part of the preface.

前言有点长，谢谢你们耐心听完，但我希望这些内容能激起你们对接下来内容的兴趣。

It's a long preface and thank you for bearing with me, but that should, I hope, peak your interest in what's about to come.

差不多在同一时期，我接触到了芬兰运动生理学家海基·鲁斯科和他的耐力肌肉力量模型，他的观点和我刚才说的很多地方是一致的。

So about this same time, I came across the Finnish exercise physiologist, Heikki Rusko, and his Muscle Power Model of Endurance, which said a lot of these same things.

如果你不太熟悉鲁斯科这个名字，我想现在大家最熟知他的，是他最早把心率变异性用来监测运动员的恢复状态。

So for those of you that aren't familiar with Rusko's name, he is most well known, I believe now, for being one of the pioneers of the use of heart rate variability to monitor athletes recovery state.

到了2000年左右，我读到了一位意大利教练雷纳托·卡诺瓦的著作，当时他已经是，可能现在依然是世界上最有成就的跑步教练，带出了众多800米到马拉松各项目的世锦赛冠军和奥运冠军。

Then around 2000, I was introduced to the writings of an Italian coach, Renato Canova, who at the time was and still may be the most successful running coach in the world, coaching multiple world record holders and Olympic and world champions in distances ranging from 800 meters all the way to the marathon.

在他的著作里，我从他那座知识宝库中挖出了一条特别重要的见解。

And in his writings, one of the nuggets that I found buried in his gold mine of work was this.

在过去六年里，我个人选择先用三个月时间重点发展运动员的力量耐力，再转向提升无氧阈值，因为我相信这两者之间有着非常紧密的联系。

Personally, during the last six years, I have chosen the road to work on developing strength endurance of the athlete for three months before developing the anaerobic threshold, because I think that there is a very strong connection between the anaerobic threshold and strength endurance.

把刚才听到的伯卡申斯基说的，和我接下来要讲的内容结合起来，你就能慢慢明白，他所说的‘力量耐力’——其实就是肌肉耐力——这些点是怎么在我脑子里连起来的。

So putting that together from what you just heard from Burkashansky and what I'm about to talk to you about, now you can start to see where this whole idea, and he's using the word strength endurance, well, that's another way of saying muscular endurance, and where these these dots really started to connect for me.

当我第二次、第三次，甚至第五次读到这句话时，突然之间，本十年前和我一起摸索的东西，和运动科学中的一些核心理念，还有这位最伟大的耐力跑教练的训练思想，全都串在了一起。

So when I read that sentence for the second, third, fourth, or fifth time, whatever, this really connected another dot between what Ben and I were playing with ten years before, and then and it running all the way through some of the paradigms of sports science to one of the greatest coaches in endurance running.

贯穿这一切的共同线索，就是肌肉耐力。

The common thread was muscular endurance.

那时候我正在带越野滑雪运动员，就开始尝试各种方法，把肌肉耐力训练融入他们的训练体系中。

At that time I was coaching cross country skiers and I began to experiment with different ways of implementing muscular endurance work into their training.

运动员的比赛成绩很快就有了明显提升。

The improvement in performance was immediately apparent in their race results.

我自己的实践经验不断印证了从露丝·克罗夫特和科诺瓦那里学到的观点：局部肌肉疲劳，才是耐力表现的最大瓶颈。

My own experiences kept reinforcing the notion of what I had gleaned from reading Ruth Croft and Kunova, that local muscular fatigue was the biggest limiter of endurance.

他们俩压根儿没提过训练运动员的VO2 max，更没说这是限制耐力的关键因素。

Neither of them ever mentioned one word about training the athletes VO2 max, let alone describing it as being the limiter of endurance.

布卡申斯基提出了‘局部肌肉耐力’这个概念，还分享了他如何用特定方法，帮助俄罗斯顶级长跑选手大幅提升耐力表现。

Vrushansky had coined the term local muscular endurance and explained methods he had used with Russian elite distance runners to make dramatic improvements in their endurance performance.

他通过一项详尽的研究，记录了运动员三年的训练过程，并展示了成绩的提升。

And he did this in a well documented study covering three years of their training and showing the performance gains.

这些内容都在我之前跟你提到的那本书里，就是关于耐力跑者的区块训练体系。

That is all shown in that book that I talked to you about before, the block training system for distance runners.

虽然卡诺瓦用的术语和方法略有不同，但他采用的方式完全符合维尔卡申斯基所说的局部肌肉耐力范畴。

So while Canova used different words and slightly different methods to enhance the performance of his runners, the methods that he used fell well within the bounds of what Virkashansky called local muscular endurance.

发现我并不是在孤军奋战，也不是在搞什么怪异的臆想，这让我如释重负。

So you can imagine that this was quite a relief for me to find that I wasn't out there in left field operating on my own with some nutty stuff that I'd made up.

我自己的训练成果早就让我信服了，但我和这些顶尖教练比起来，算得了什么？

The results I was getting had made me a believer, but who am I compared to these great coaches?

有了这样的验证和支持，我之前所有的疑虑都彻底消失了。

With this kind of validation and reinforcement, any doubts I had about this means of training evaporated completely.

在接下来的十五年里，我们把肌肉耐力训练应用到了所有执教的运动员身上，包括特种部队成员、登山者、滑雪登山者、滑雪登山运动员，最近还扩展到了山地跑者。

So in the intervening fifteen years, we have used muscular endurance training with the full gamut of athletes we coach, from members of military special operations groups, mountaineers, ski mountaineers, skimo racers, and more recently, mountain runners.

这种训练方式已经被充分验证，甚至那些我们没直接指导、只是自己拿来用的运动员，也都给出了极佳的反馈。

This type of training has been completely validated and we continue to get outstanding feedback, even from athletes we don't coach, but who are just using it in their training.

如果你想更深入了解我们所说的肌肉耐力训练，节目笔记里有个链接，点进去可以看我们网站上的文章《关于肌肉耐力，你需要知道的一切》。

If you want to learn more about what we call muscular endurance training, there's a link in the show notes to an article on our website called Everything You Need to Know About Muscular Endurance.

不过我在这儿先简单说一下。

But I'll give a short explanation here.

那这种训练方式到底为什么能产生这么大的效果呢？

So how and why does this type of training have such a profound training effect?

背后到底发生了什么？

What's going on anyway?

我听过一些选手和评论家贬低这种训练，说它根本没什么特别的。

I've heard competitors and critics poo poo the idea that this stuff isn't really anything special.

我反而特别高兴他们这么想，真希望他们一直别用这套方法。

And I'm really glad they feel that way and I hope they continue to not use it.

说实话，我手头确实没有关于肌肉耐力训练的同行评审科研论文可以引用。

Now I don't really have, I know I do not have any peer reviewed scientific studies to reference regarding muscular endurance training.

这马上就会让很多人怀疑它的有效性。

Which right away is gonna cast out in many folks minds as to its validity.

这没关系，我并不是想说服你什么。

And that's okay, I'm not here trying to convince you of anything.

我只是想解释一下我们是怎么做的，以及为什么这么做。

I'm just merely trying to explain what we do and why.

由于缺乏对肌肉耐力训练的科学研究，我主要依靠自己的经验，再加上一些基础的运动生理学知识，来推断这种训练到底产生了什么效果。

With the lack of scientific investigation into muscular endurance training, I've relied heavily on my own experience, as well as some basic knowledge of exercise physiology in coming up with what I think is going on when we use it.

从科学角度来说，我们已经很清楚，真正发生适应性变化的，只有那些被激活的运动单位。

So from science, we know, and it's well established, that it is only the motor units.

所谓运动单位，就是一组肌纤维和控制它们的神经。

And now a motor unit is the muscle fibers and the nerve that innervates them or activates them.

只有被调动起来的运动单位，才会产生训练带来的改变。

And it is only those motor units that get recruited that actually see a training adaptation.

这正是训练特异性最关键的地方，尤其在运动员的训练中至关重要。

And this is really where the specificity of training comes in and plays a major role when it comes to training athletes.

换句话说，如果你大部分时间都在游泳，那你的跑步速度大概不会因此变快。

In other words, you probably will not become a faster runner if you spend most of your time swimming.

游泳是很好的锻炼，能大幅提升体能，但不太可能让你跑得更快，因为游泳时用到的运动单位和跑步时不一样。

Swimming's a great exercise and it can build a tremendous amount of fitness, but it's probably not gonna make you a faster runner because those same motor units are not being recruited in swimming as they're used in running.

要想让那些负责推动你前进的运动单位产生训练效果，它们必须被大脑反复激活，完成成百上千次的收缩与放松，才能看到明显的改善。

And so in order for these motor units to get the training effect that are responsible for propelling you, they have to be repeatedly recruited by the motor cortex for many hundreds and to many thousands of cycles of contraction and relaxation in order to begin to see positive adaptations.

科学上还有一个概念叫大小原则，说的是大脑最先招募来干活的运动单位，力量最小，但耐力最好。

Now another thing we know from science is called the size principle, which says that the first motor units that get recruited by the motor cortex to do the work will be the least forceful, but have the best endurance endowment.

也就是说，它们属于我们常说的慢肌纤维。

That means they're gonna be what we call slow twitch motor units.

当需要更大的力量，比如跑得更快时，大脑会招募下一组肌纤维，它们力量更强一些，但耐力差一点。

As more force is required, such as to run faster, the next pool of fibers that gets recruited will be somewhat more forceful and somewhat less endurance endowed.

随着跑步速度加快，大脑会不断调动更强力但耐力更差的运动单位参与工作。

As the running speed increases, the brain will keep recruiting motor units further and further up the force scale, which have correspondingly lower and lower endurance capacity.

所以这也能清楚地解释，为什么你跑得越快，能维持这个速度的时间就越短。

So this is why, it should explain very clearly to you, this is why the faster you run, the shorter the time over which you can actually run at that speed.

这一点已经被科学充分证实，而且我们每个人都有过亲身体验。

And so this has been well documented by science, and every one of us has experienced this firsthand.

但因为你能在每个更快的速度上停留的时间越来越少，那些跑高速时必需的最强力肌纤维，实际上得到的耐力训练效果也越来越少——因为你根本没法让它们完成成千上万次收缩来真正提升耐力。

But because you can spend less and less time at each increasing speed, those most forceful motor units, the ones that are needed to run at those higher speeds, they see less and less endurance training effect, because you just can't do the thousands and thousands of repetitions with them that would really enhance their endurance qualities.

所以做个思想实验：想象一位跑者在平地上以每英里十分钟的速度奔跑，也就是大约每公里六分钟。

So as a thought experiment, imagine a runner running on flat ground at a ten minute mile, or which about a six minute kilometer pace.

这时候，一组经过良好训练、耐力出色的肌纤维会被调动起来推动跑者前进。

So a certain group of well trained motor endurance, have high endurance capacity motor units will get recruited to propel that runner.

这些肌纤维之所以训练有素，是因为肌纤维募集的大小原则。

These motor units are well trained because of the size principle.

它们是最早被激活的，而且无论跑者速度如何变化，它们都会持续参与每一次跑步。

They're the first ones that get recruited and they stay employed throughout all the running that this runner does regardless of the speed.

所以即使速度加快，这些慢肌纤维依然保持活跃。

So even as the speed increases, these slow twitch fibers stay engaged.

因此，只要跑者一出门，这些肌纤维就能获得最大程度的训练效果。

So they're gonna get the maximum training effect anytime this runner heads out the door.

但当配速加快，大脑需要调动更强力的肌纤维时——比如跑到每英里八分钟，也就是换算成公里每小时的速度——就会有一批新的、力量更强但耐力较差的肌纤维被启用。

But as the pace quickens and the brain needs to recruit more powerful motor units, say to run at eight minute or whatever that is in kilometers per hour, excuse me, a new bunch of more forceful motor units having less endurance get called into action.

但这些肌纤维力量大、耐力差，更容易疲劳，因此限制了跑者维持这个配速的时间。

But these fibers with their higher force and lower endurance, they are going to fatigue more quickly, thus limiting the amount of time that the runner can can maintain that pace.

每次提速，大脑都需要调动一批力量更强、耐力更弱的运动单位来参与。

And each time the speed is increased, a pool of more powerful motor units with less and less endurance needs to be called into action by the brain.

所以，当跑者以每英里十分钟（或每公里六分钟）的速度奔跑时，可能能坚持好几个小时才感到疲劳。

So our runner may have a fatigue limitation at the ten minute mile pace, or six minute kilometers, of several hours.

但当速度提升到每英里五分钟（或每公里三分钟）时，疲劳的极限可能就只剩下几分钟了。

Whereas by the time the speed gets up to say five minutes per mile or three minutes per kilometer, the fatigue limitation may actually only be a few minutes.

这完全是因为在每公里三分钟配速下，推动跑者前进的那些运动单位或肌纤维本身耐力有限。

And that's just because of the endurance endowment of those motor units or muscle fibers that are propelling this runner at five minutes per mile pace.

所以，这种疲劳限制——抱歉，我刚才在读这段文字，有点卡住了。

So that fatigue limits Sorry I'm reading this, some of this.

一旦这些更强力的运动单位疲劳了，不管跑者多努力，速度都会降下来。

And once those more forceful motor units become fatigued, the athlete will slow down, no matter how hard they try.

正是这些最强力的运动单位及其肌纤维的耐力水平，决定了跑者的耐力极限。

And it is these highest force motor units, and the highest force muscle fibers endurance that establishes the endurance limit of the athlete.

这是因为较低力量的运动单位，也就是招募顺序里靠下的那些，它们有足够的耐力持续收缩和放松，但力量不够，无法支撑运动员以更高速度前进。

That's because the lower force motor units, just down the recruitment scale, they have enough endurance to keep contracting and relaxing, but they just don't have enough force to propel the athlete at the higher speed.

基于上述假说，加上我多年来对数百名使用ME训练的运动员的观察，以及卡诺瓦和维尔卡申斯基的研究与实验，我认为：针对运动员耐力极限边缘的这些运动单位或肌纤维进行训练，能显著提升运动表现。

So it's my supposition based on the above hypothesis and my experience with hundreds of athletes who've used ME training, also supported by the observations and experimentation of Canova and Virkashansky, that targeting these motor units or muscle fibers that are at the frontier of the athlete's endurance, or what we could call the endurance limit, will result in a significant performance improvement.

我后面会专门讲一讲如何为越野跑者设计训练，这就是我所说的‘前沿肌纤维模型’。

And I have a section to book training for the uphill athlete discussing this, what I call the Frontier Fiber Model.

这些用于推动运动员达到目标速度的前沿运动单位，会根据速度的不同而变化。

So these Frontier motor units being used to propel the athlete at whatever the desired speed is, It will differ depending on the speed.

显然，你跑五公里能比跑五十公里快得多。

So clearly, you can run much faster for five kilometers than you can for 50.

跑五公里比赛时所需的运动单位，其力量等级远高于跑五十公里时所用的那批运动单位——即使是你同一个运动员。

The motor units necessary to propel you at a five kilometer race in a five kilometer race will be much higher up the force scale than the pool of motor units that are needed to propel you, the same athlete, in a 50 kilometer race.

所以，训练五公里和训练五十公里的方法，本质上是不一样的。

So this is the reason that training for a five ks is gonna be quite different than training for a 50 kilometer.

但无论哪种距离，都需要训练运动员耐力极限处的那些肌纤维或运动单位的耐力。

But both of them require the endurance of those muscle fibers or motor units at the athlete's endurance limit to be trained.

所以这个所谓的耐力临界点，有不同的叫法，我下面会列出一些。

So this so called Frontier of endurance is referred to various terms, some of which I'll list below.

传统上但至今仍被广泛理解和接受的说法是‘无氧阈值’。

So the old school but still widely understood and accepted is called the anaerobic threshold.

另一个描述性很强、我觉得非常准确的术语是‘最大乳酸稳态’，不过可能需要对这个领域多一些了解。

Another term that is actually quite descriptive and I think very accurate, but maybe require a little more knowledge on the subject is called the maximum lactate steady state.

关于它的具体含义，我在书里有详细解释。

And I go into detail on that in the books of what that means.

这个点也被称为‘第二通气阈值’或者‘第二乳酸阈值’。

It's also another term for this is either the second ventilatory threshold or the second lactate threshold.

有时候它也叫‘临界配速’。

It's sometimes called the critical pace.

可能还有一些我一时想不起来的叫法。

And there may even be a few that I'm forgetting right now.

虽然这些术语在学术上的定义略有差异，但对运动员和教练来说，它们都指的是运动员能长时间维持的最大输出强度。

So while the exact academic definitions of these various terms can vary a little bit, for the athlete and the coach, these all represent the maximum output that an athlete can sustain for an extended period of time.

通常情况下，训练时长在30分钟左右，适合训练有素的业余选手；顶尖运动员则可以持续到60分钟。

Typically, it will range from thirty minutes for the well trained amateur, all the way up to sixty minutes for a world class athlete.

所以，我们第一部分提到的那种传统高强度训练，比如VO2 max训练，强度都超过了运动员的耐力极限，也就是高于无氧阈值。

So traditional high intensity training like the VO2 max stuff that we've been talking about in part one is done at an intensity that's beyond the endurance limit or above the anaerobic threshold of the athlete.

由于这种强度无法长时间维持，训练必须拆分成几分钟一段，中间穿插休息。

And because this intensity is not sustainable, the work must be broken into short periods of just a few minutes separated by rest intervals.

这就是为什么我们称之为间歇训练。

Hence the term interval training.

最早做间歇训练的是上世纪30年代的几位德国人，我记得是他们，但名字有点想不起来了。

When the people who did the first interval workouts, it's a couple of Germans in the 30s, I believe, I've forgotten their name.

我好像在网站上写过一篇相关的文章，应该还能找得到。

I do think I have an article about that someplace that I wrote on the website.

那时候他们说的‘间歇’，指的是两段训练之间的休息时间。

When they referred to the interval, they're talking about the rest period between the work bouts.

现在大家都把训练本身叫做‘间歇’，这说法有点反了，但我还是更愿意沿用最初的说法，因为这样更合理。

Nowadays, everybody calls the intervals the actual work bout, which is a little goofy, but I'm gonna stick with what those original people said because that makes sense to me.

训练时段之间会穿插休息间隔。

The work bouts are separated by rest intervals.

通过这种间歇式训练方式，能有效激活那些处于边缘的运动单位，甚至包括一些超出无氧阈值的更高强度纤维。

And by doing an interval style protocol, that ensures that they're able to recruit those Frontier motor units, and then even some that are higher up the force scale above that anaerobic threshold.

这给所有这些肌纤维带来了显著的耐力训练刺激。

And this gives all those fibers a profound muscular endurance training stimulus.

这部分我在第一部分已经讲过了。

Now I covered this in part one.

我认为，进行VO2最大值或高强度训练最主要的好处就在这里，这是我个人的看法。

And this I believe is the principal benefit of doing VO2 max or high intensity training, my humble opinion.

这种训练方式的问题在于——我想我在第一部分也提到过——会给运动员带来相当大的整体疲劳。

The problem that arises with this type of training, again, which I think I spoke about in part one, is that it carries a pretty high global fatigue for the athlete.

尤其是当训练强度常常过高时，会让人特别疲惫。

And especially when it I think it's often conducted at too high of an intensity, and it becomes very exhausting.

而肌肉耐力训练的不同之处在于，它专门针对那些刚好处于耐力极限附近的肌纤维，却不会像传统高强度间歇训练那样造成巨大的整体疲劳负担。

So what muscular endurance training does on the other hand, is to target those Frontier Fibers that are right at the endurance limit, but without imposing a large global fatigue cost that the traditional high intensity interval training does.

那我们该怎么做到这一点呢？

And how do we do this?

方法是在专项运动动作中增加阻力。

We do this by adding resistance to sports specific movements.

这其实有非常多不同的做法。

And so this can be done in a whole variety of ways.

我接下来要提到的这些方法，还远不是全部。

And in fact, this list that I'm about to mention here is not complete.

只要你能想到的任何一种给动作加阻力的方式，大概都能起到增强肌肉耐力的效果。

Almost any way you can think of adding resistance to the movement will probably have a muscular endurance training effect.

最简单、最直观，也是汤姆和露丝大量使用的一种方法，就是给运动员增加负重。

So the one in the simplest and probably the most intuitive, and the one that has gotten a lot of attention because Tom and Ruth use it extensively, is to add additional weight to the athlete.

他们可以背个背包，或者穿上负重背心，然后直接做原本的运动动作。

They could put weight in a backpack or they can put a weight vest on, and then they can perform the actual sport movement.

这种方式最贴近实际运动。

So this is the most specific.

对于山地跑者，我们通常在上坡路段进行这种训练。

And with mountain runners, we tend to do this in uphill segments.

就像汤姆和露丝做的那样，他们多次提到过，比如做三组，每组20分钟，负重相当于自身体重的10%到15%。

So they would do, like with Tom and Ruth, I think they've talked about this extensively, maybe three by 20 minutes with, in their case, 10 or 15% of their body weight.

你也可以通过让运动员拖拽重物来增加阻力。

But you can also do this by adding resistance, having an athlete drag something heavy.

我最早开始这样训练滑雪运动员的时候，大概是十五年前了，就是让他们拖着轮胎上坡。

One of the earliest ways I began to do this with my skiers, what, oh gosh, fifteen or more years ago, was to have them drag a tire up a hill.

我们用的坡道都不长，大概两到三分钟一组。

And we're using relatively short hill repetitions, something in the range of a couple of two to three minutes.

另一个方法是让同伴用一根结实的弹力绳拉着跑。

Another thing we could do is to have a partner be towed using a of a stout bungee cord.

这个方法特别适合滑雪运动员在雪地上训练。

And this is something that would work really well with skiers on snow.

你还可以背着背包或穿负重背心，去爬高楼的楼梯，也能达到同样的效果。

You can also get this effect by climbing stairs in a tall building with a pack or a weight vest.

过去几年我们发现了一件事，虽然我一般不太喜欢器械，但像StairMaster这样的爬楼机，那种感觉就像在往上走一个向下运行的自动扶梯，其实是非常有效的训练工具。

One of the things that we've discovered in the past few years, despite my general dislike of the machine, is that a stair machine, like a StairMaster, which is looks like, it's like trying to go up a down escalator, can be incredibly useful training tool for this.

它的步频确实比较慢，不过等下我会解释为什么这其实没那么重要。

It does result in a relatively slow turnover, but we're gonna get to why that's not such a big deal in a minute.

我最后想提到的一种方法，是我们称之为健身房肌肉耐力训练方案的这种方式。

And the final method I'm gonna mention here is what we call our gym based muscular endurance protocol.

相关链接我会放在节目笔记里。

Again, there'll be a link to this in the show notes.

如果你去看我之前提到的那篇关于肌肉耐力的文章，那里可以下载一份PDF，里面讲得清清楚楚。

If you go to that article about muscular endurance that I mentioned before, you can download a PDF there, it's all explained.

大概有十到十二周的进阶计划吧，具体数字我有点记不清了。

There's I think ten or twelve weeks, I've forgotten, of progression.

做这个训练其实根本不需要专门去健身房。

You don't even need to have, for this workout, you don't need it.

虽然叫健身房训练方案，但只要你手头有几件哑铃，在家客厅也能轻松完成。

It says a gym protocol, but you can do it in your living room if you have a few weights you can add.

这个训练方式效果不错，尤其是对于那些附近没有大坡道或高楼的人。

And it works well, gym, what we call the gym based protocol, works well for people that don't have access to big hills, tall buildings.

我之前说过，其实根本不需要去健身房。

Like I said, you don't really even need a gym.

不过有些跑者，我听过好几次这样的顾虑，担心加上负重后，会影响跑步姿势，等回到无负重状态时步频会变慢。

But some runners, and I've heard this complaint a few times, are concerned that if they add weight, it'll change their technique and slow down their cadence when they shift back to unweighted movements.

但实际上并不会这样，我想这是因为我们并不会频繁使用这种方法。

It doesn't seem to happen that way, and I suppose that's because we don't really overuse this method.

每周一次就足够了。

One workout a week is plenty.

这种训练带来的局部肌肉疲劳——主要在大腿前侧、后侧和臀部——会非常明显，你需要足够的时间来恢复。

And so the local muscular fatigue, the fatigue you're gonna feel in your quads and hamstrings and glutes, is really significant, and you have to have enough time to recover from that.

但要注意，这并不是全身性的疲劳，只是肌肉疲劳，通常两三天后就能恢复，或者第二天就能轻松恢复日常训练。

But again, it's not an overall global fatigue, it's just muscular fatigue that seems to, after two or three days, ready to get back, or you can get back to training easy right away.

那我们该用多重的负重呢？

So how much weight do we use?

这完全因人而异，取决于运动员的力量水平。

So this is highly individual and depends on the strength of the athlete.

所以没有固定的标准。

So there is no rule of thumb.

鲁卡申斯基提到他让运动员使用的重量，简直重得离谱。

Rukhashansky, when he described what he had his athletes do, was a staggeringly heavy weight.

但我从未遇到过能承受这么重负荷的运动员。

And I have never found an athlete that can handle that much load.

如果你在书里看到他说运动员做这些动作时背上扛75公斤的杠铃，别担心，你不用达到那个程度。

So if you read that in his book and he talks about 75 kilos barbell on their back when they're doing these particular exercises, don't worry if you're not in that category.

我真没见过谁能做到。

I've never found an athlete that was.

不过我们发现，使用这种方法的登山者，需要加足够的重量，让腿部明显成为瓶颈，而不是心率或呼吸限制了他们。

So what we have found though, is that the mountaineers who use this will need to use enough weight so that their legs distinctly become the limitation and they're not their heart rate or their breathing.

很多年前，我录过一段视频，是我们的一位教练赛斯给我拍的。

Years ago, I recorded a video of myself doing, one of our coaches, Seth, recorded a video of me.

这得是十多年前的事了，当时在做那种登山者用的负重上坡训练。

This has gotta be well over ten years ago, doing one of these uphill weighted hikes for mountaineers.

坡度大概在百分之四十到五十之间。

And it was on about a 40 to 50% gradient.

你可以看到，他和我一边走一边正常聊天，但我就是没法再加快速度。

And you can see that he and I are carrying on a normal conversation, but I'm unable to go any faster.

我当时背的重量大约是我的体重的百分之四十。

And I'm using about 40% of my body weight in that.

不过对登山者来说，这确实是他们训练的方式，但我不建议跑步者用这么陡的坡或者这么重的负重。

But again, mountaineers, this is the way a mountaineer would train, I wouldn't recommend that kind of gradient or that much weight for say a runner.

我猜听这段话的大多数人可能都是跑步者。

And I suppose most people listening to this are probably runners.

对跑步者来说，我们一般从自身体重的百分之八开始，最多到百分之十，看看他们能不能适应。

With runners, we normally start in the eight to maybe up to 10% of body weight and see how they handle that.

如果你选的是长坡，那在负重的情况下，你大概会比不带重量时走得更多、跑得更少。

If you're using a big hill, a long hill, it's probably gonna mean you're gonna be doing more walking and less running on that same hill than you would if you were unweighted.

你们当中听过汤姆，还有露丝节目的，应该都知道他们经常做负重步行和上坡徒步训练。

Now those of you that have listened to, especially to Tom, but also Ruth, you understand that they did a lot of weighted walking, weighted hiking uphill training.

因为UTMB这场比赛，很大程度上是需要走路的。

Because that race in particular, UTMB involves a great deal of walking.

不过要提醒一点，下坡的时候千万别带着负重跑。

One caution is we don't run down with the weight.

受伤的风险实在太高了。

The chance of injury is just too great.

就算你腿力很强、膝盖能扛得住，也容易扭伤脚踝，而且还是严重扭伤。

Even if you've got really strong legs and your knees can handle it, the issue can be a sprained, a badly sprained ankle.

这种风险完全不值得冒。

And it's just not worth risking that.

如果要负重，我们通常会带水，到山顶再倒掉；或者像露丝那样，找个同伴帮忙把装备带下山。

If we're carrying, we often use water and dump it out at the top, Or you can have a partner maybe like Ruth does, who helps carry it back down the hill.

这种训练的核心目的，是提升那些主要推动你上坡的肌肉群的耐疲劳能力。

But the purpose of this kind of training is to increase the fatigue resistance in those local propelling, the main propelling muscles that are helping you get up the hill.

至于它具体是怎么起作用的，其实还存在一些争议。

And exactly how it works, it's open to question a little bit.

我的确有个自己的理论，之前也聊过什么前沿纤维之类的，但没有科学依据支持。

I mean, I have, again, my own theory that I've discussed now about the Frontier Fibers and all that, but I don't have any science to back that up.

现在我想换个话题，聊点轻松的。

So now I wanna shift gears and talk soft, shift gears.

就像塞巴斯蒂安·科和伊夫特那样。

That's just like Sebastian Kho and Yifter.

我想谈谈抗糖酵解训练这个概念。

I wanna talk about this idea of anti glycolytic training.

对于那些生理学背景不强的朋友，你们可以在《为山地运动员训练》第二章找到相关说明。

So here's a, for those of you that don't have a strong physiological background, you certainly can read about it in chapter two of Training for the Upheal Athlete.

我用的是比较通俗的解释方式。

I go into a fairly deep lay level explanation.

你不需要懂生物化学，也能理解这些内容，并用它来指导训练。

You don't need to be a biochemist to understand all this stuff to the point that it will inform how you train.

但我先快速总结一下支撑耐力运动的代谢过程。

But I'm gonna do a quick summary of the metabolic processes that power endurance activities.

我们主要有两条代谢通路，为肌肉持续的收缩与舒张提供能量。

So we have two metabolic pathways that produce the energy for prolonged muscle contraction relaxation cycles.

第一条，也是最主要的一条，大多数听众参与的运动项目都依赖它，那就是有氧代谢通路。

The first one, and the most dominant one, the kind of events that most people listening to this are gonna participate in is the aerobic pathway.

它可以利用脂肪、葡萄糖——也就是一种糖类，或者乳酸作为燃料。

And it can utilize fat or glucose, which is a form of sugar, or lactate as fuel.

这个过程需要氧气参与，所以才叫有氧代谢。

And it requires or utilizes oxygen, which is why it's called the aerobic pathway.

它适合长时间、中低强度的运动，但无法快速产生足够的能量来应对高速奔跑或高强度的发力。

And it's used for long duration, sub maximal efforts, but it just can't produce energy fast enough to meet the demands of very fast running or really hard efforts.

因此，我们还有一套辅助系统，叫做无氧代谢，或者叫糖酵解通路。

Because of that, we have a sort of supplementary system that is called the anaerobic metabolic process or pathway or the glycolytic pathway.

现在你们听到‘糖酵解’这个词了。

So now you're getting that word glycolytic.

糖酵解的意思就是分解葡萄糖。

Glycolytic meaning it breaks down glucose.

糖酵解通路只能用葡萄糖当燃料，而且不需要氧气就能产生能量。

So the glycolytic pathway can only utilize glucose for fuel, and it does not require oxygen in order to produce energy.

它能非常快地产生肌肉收缩所需的能量，特别适合需要瞬间大量供能的情况，比如高速跑步或高强度运动。

And it can produce energy needed for muscle contractions very rapidly, so it's especially well suited when you need a lot of energy very quickly, such at high running speeds or other very hard, high intensity work.

过度依赖糖酵解通路的问题在于，高强度下它会自我限制，因为会产生一些叫代谢物的物质。

The problem with an overreliance on the glycolytic pathway is that it is somewhat self limiting at high outputs, as it produces some what are called metabolites.

你可以把它们看作废物，但其中一些其实很有用，比如乳酸，它是一种非常高效的燃料。

You can think of these as waste products, but some of them are actually quite useful, like one of them being lactate, which is an incredibly useful fuel.

所以，用‘代谢物’这个词更准确一些。

So the term metabolite is probably the more proper term.

但这些代谢物会抑制糖酵解的进一步进行。

But those metabolites can inhibit further glycolysis.

这就是高强度训练的限制所在，他也解释了为什么你没法长时间保持高速奔跑。

So this is the limitation to high intensity training, and he explains why you can't run fast for a long time.

如果刚才那段总结让你有点糊涂，那在《登山运动员训练指南》第二章里有更详细、更严谨的解释。

So if that one paragraph summary is a little bit confusing, there's a much more detailed and careful description of all this in chapter two of Training for the Uphill Athlete.

由于糖酵解过程本身存在一种自我限制的负反馈机制——用得太猛，你就不得不放慢速度。

Because of the self limiting negative feedback loop inherent in the glycolytic process, where if you use it too much, you'll be forced to slow down.

于是就有了这样一个想法：如果我们能减少对糖酵解系统的依赖，转而更多地调动有氧系统，就能更持久地维持高强度运动。

The idea arises that if we could minimize the use of this glycolytic pathway and maximize the use of the aerobic pathway, we'll be able to sustain that high output exercise longer.

现在你大概能明白，所谓的‘抗糖酵解训练’这个概念是从哪儿来的了。

So maybe now you can begin to see where this idea of anti glycolytic training comes in.

抗糖酵解训练的目标，是增强慢肌纤维的发力能力，同时提升那些更强力的快肌纤维的有氧耐力。

The goal of anti glycolytic training is to improve both the forcefulness of the slow twitch fibers and the aerobic capacities of the more forceful fast twitch fibers.

这些肌纤维正好处在耐力的临界点附近，也就是我前面提到的无氧阈值区域。

So these are the fibers that are hovering right around that endurance frontier, the endurance limit that I mentioned earlier, right around that anaerobic threshold.

接下来，我要你做一个思想实验。

So I'm gonna have you do another kind of experiment, mind experiment.

想象有两名跑者参加一场10公里比赛，他们需要保持每公里3分钟，也就是每英里5分钟的速度。

Just imagine two runners that are in a 10 kilometer race where they need to maintain a three minute kilometer or about a five minute mile pace.

其中一位跑者是汤姆·埃文斯，他能保持每公里三分钟的速度，同时始终低于耐力极限或无氧阈值。

So one of these runners is gonna be Tom Evans, who's able to maintain a three minute kilometer while staying below that endurance limit or the anaerobic threshold.

事实上，他的情况还要再低一点。

In fact, in his case, a bit below.

他的主要能量来源是有氧途径，以及那些力量较小的慢肌运动单位。

In his case, most of the needed energy is gonna be coming from the aerobic pathway and those lower force slow twitch motor units.

运动单位。

Units.

他的对手也能保持每公里三分钟的速度，但已经略高于无氧阈值。

His competitor can also maintain a three minute kilometer pace, but is operating at just above his anaerobic threshold.

为了维持这个配速，他不得不调动更多超出耐力边界以外的运动单位。

To run at that three minute pace, he's having to recruit more, recruit motor units that are beyond that frontier.

虽然这些肌肉单位能提供维持每公里三分钟所需的力，但他更多地依赖了无氧代谢途径，而这个途径，正如你现在所了解的，无法长时间维持高强度输出。

So while they can produce the force needed to propel him at that three minute pace, they're having to rely more heavily on the glycolytic energy pathway, which as you now understand is limited in the duration it can sustain that high energy output.

所以这位跑者能暂时跟上汤姆，但因为他已经超出或正好卡在阈值上，他其实是在透支体力。

So this runner will be able to stay with Tom, but because he is operating above that threshold, above that endurance limit, or right at it even, he's running on borrowed time.

这是因为之前提到的那些代谢物会持续积累，它们会抑制糖酵解过程，产生一种负面反馈作用。

It's because those metabolites that I mentioned earlier that slow the glycolysis or slow glycolytic metabolism, they'll continue to accumulate and they have this sort of, as I said, a negative feedback.

当这些物质积累到一定程度时，跑者要么不得不减速，极端情况下甚至可能退赛。

And at some point when they accumulate high enough, they will either be forced to slow down or drop out even if it's in the worst case.

但在最后一公里，汤姆却能加速，超过他的无氧阈值，因为那些需要用来提速的肌纤维，其实还没怎么被用过。

But so during the final kilometer, Tom will be able to step up the pace above his anaerobic threshold because those motor units, those muscle fibers that have been needed to run faster, they've not even become, they've not really been used much yet.

所以它们还没疲劳。

And so they won't have become exhausted.

它们一直被保留着，状态依然良好。

They've been held in reserve and they're still fresh.

而汤姆的对手能坚持到终点就不错了，更可能的是在最后一公里就开始掉速。

Whereas Tom's competitor will be lucky to even sustain his pace to the finish and more likely will begin to slow down in that last kilometer.

这是因为他的表现过度依赖那些高于无氧阈值、超出耐力极限的肌纤维——也就是我之前说的‘前沿纤维’。

And that's because he's been relying more heavily on those muscle fibers, motor units that are above that anaerobic threshold, above that endurance limit, they're above that kind of Frontier Fiber model, Frontier Fibers that I mentioned before.

一旦这些纤维开始疲劳，就会从肌肉的激活序列中逐渐退出。

And when those fibers begin to fatigue, they start dropping out of what is known as a recruitment pool.

这些是大脑能够调动的运动单位。

These are the motor units that are recruitable by the brain.

一旦这些更快、更强的运动单位开始失效，你知道会发生什么吗？

And once those motor faster, more powerful motor units begin to drop out, you know what's gonna happen?

他就没力气维持那个速度了。

He won't have the power to sustain that pace.

所以，抗糖酵解训练的目标，就是让运动员以尽可能有氧的方式跑出最快速度。

So the goal of anti glycolytic training is to get the athlete to move as fast as possible while as aerobically as possible.

我们主要通过两种方式来实现这一点。

And we do this in two ways.

第一种是加入短时间的冲刺训练，比如持续15秒左右的平地加速跑，或者类似时长的坡道冲刺，每次之间都有比较长的恢复时间。

The first is by including short speed work using somewhere in the range of fifteen seconds flat strides, or similar length, ten to fifteen second hill sprints, both of which have fairly long recovery between the repetitions.

在平地加速跑中，强度是低于极限的，所以你可以在每次加速之间轻松慢跑恢复。

Now on the strides, they're sub maximal, and so you'll continue to run easily between the strides.

我们通常会把这些加速跑穿插在运动员平时的轻松长跑中。

And we often throw those strides into a normal, easy distance run for the athlete.

而爬坡冲刺则是全力向上坡奔跑，每次之间至少要休息两到三分钟，才能保证下次爆发出最大力量。

The hill sprints on the other hand are maximal efforts running uphill steeply, and they will require at least a couple, two to three minute recovery between them so that you can generate that maximum power.

这样做的目的是激活那些处于或甚至超过无氧阈值的运动单位——也就是我之前说的临界极限。

The idea behind these is you're trying to recruit some of these motor units that are at or even above this anaerobic threshold, Frontier Limit I've been talking about.

在节目笔记里也会提供一个链接，进一步讲解这种训练方式。

And there's also gonna be a show note below, a link in the show notes below, that talk about this type of training.

第二点是在有氧阈值和无氧阈值之间进行大量训练，也就是在那些临界运动单位开始限制运动持续时间之前，稍微低一点的强度区间。

And the second thing we do is extensive training between the first or the aerobic threshold and the second or this anaerobic threshold, where just below where those frontier fibers, the frontier motor units begin to impose a limit on the duration of the exercise.

说实话，这个强度其实比你想象的要低不少。

And it's actually a fair bit below, believe it or not.

它并不是正好卡在无氧阈值上。

It's not right at that anaerobic threshold.

我们可以通过长距离间歇训练，或者长时间稳态训练来实现这一点。

And we can do this by doing long repetitions in an interval style, or we can do it in an extended steady state type of condition.

我们会通过测试来确定这两个关键的代谢临界点——也就是有氧阈值和无氧阈值。

We will test and identify those critical metabolic breakpoints, that's the aerobic and the anaerobic thresholds.