249: Fatigue: A deep dive into understanding it and revising workouts around it.

或者他们可能有注意力缺陷多动障碍之类的状况。

Or maybe if they're, like, you know, they're ADHD or something of that regard.

对吧？

Right?

他们的大脑处于高度活跃的状态，这会导致局部的疲劳感。

Their brain's in a hyperactive state, which creates a lot of, you know, localized fatigue.

他们已经习惯了在这种状态下生活。

Now they've conditioned themselves to live with that reality.

对吧？

Right?

但你得留意这一点。

But you have to be sensitive to that.

比如，这个人来参加训练前可能已经带着一定程度的疲劳，而你却让他做特别复杂的训练动作——要求高度精细的肌肉内和肌肉间协调、稳定，反复做离心、向心、等长收缩这些动作，速度还很快，或者持续时间很长，结果可能根本行不通，尽管训练计划上写得头头是道。

Like, this person might already coming up to a training session with a predisposition of a certain amount of fatigue, and then you're asking them to do very complex training tasks, right, creating complex intra and intramuscle coordination, stabilization, right, eccentric, concentric, isometric, you know, motor patterns over and over and over again with high velocities, you know, or long duration of a certain velocity, it just might not work even though the training plan says it should.

这就是为什么这事特别危险。

And this is why it's so dangerous.

让我再重复一遍。

And let me repeat.

看精英运动员的训练记录是很危险的，不管他们是高中精英、大学精英、奥运选手，还是破世界纪录的顶尖高手——我们常这么做，然后试图把他们的训练方法套用到普通人身上。

It is dangerous to look at elite athletes' training logs, and it does not matter the level of elite, whether it's elite high school athletes, elite college athletes, elite Olympian, you know you know, world record holders, which we often do, and then try to extrapolate their kinda training methods of their x's and o's of their workout sessions to non elite people.

因为我认识的很多顶尖运动员，其实都特别淡定。

Because a lot of the most elite athletes I know are really chill individuals, so to speak.

他们就像柏拉图说的那样，运动员本质上是个迟钝的人。

They're very you know, like Plato always said back in the day, you know, the athlete is a sleepy creature.

意思是，他们日常生活中的兴奋度普遍很低。

Meaning, low arousal for, like, all of a lot of their day to day life.

对吧？

Right?

生活非常简单。

It's very simple life.

没什么太多事情发生。

There's not a lot going on.

对吧？

Right?

你想想那些肯尼亚的训练营，就在那种偏远的地方。

You think about, you know, the Kenyan training camps, right, in the middle of nowhere.

那里没什么外界刺激，也没什么真正的威胁，唯一的压力就是训练本身。

There's no no real stimulus or no real threat, and the threat is only the training session.

但对很多生活在现代发达国家的人来说，现实完全不是这样，他们整天都处在压力和刺激之中。

Well, that's not the reality of a lot of people in the modern third you know, first world countries, like, constantly under threat, constantly under stimulus.

比如说，如果你每天花两个小时刷手机、看社交媒体，这本身就带来了一定的认知疲劳，迟早会表现出来。

I mean, if you're checking your cell phone on social media at two hours a day, that's a certain amount of, you know, inherent fatigue cognitively someone has, which is gonna manifest.

所以我们不能简单地说，看那个人做双阈值训练，中间只休息一天轻松跑，接着就是速度训练。

So we can't necessarily say, oh, look at this person doing double thresholds, and it only took them you know, they only took one day easy before the next workout, which is a speed workout.

是的。

Yeah.

那只适用于那些特别成功、还愿意分享训练方法的个别运动员。

That's for that one individual who's having disproportionate success that we look to that's sharing their training.

但同样地，这套方法可能并不适合你所带的运动员群体，你可能需要把恢复时间从一天延长到三天。

But the same token too, it might not be appropriate for the athlete population you're working with, and you might have to expand the recovery time horizons from one day maybe to three days.

但我们往往忽略了这一点，因为我们总被一些指标牵着走，比如周跑量，其实这些数字根本没什么意义。你能在轻松跑中提升的配速或运动速度，大脑会把它当成一种‘无压力’的恢复，而这种能力是经过多年、无数生活细节的积累才慢慢获得的。

But yet we often don't consider that because, again, we have these, metrics that we have to appease, like weekly mileage that really don't meet doesn't mean anything, you know, and that increase of weekly mileage or increase of movement velocity or pace that you can do an easy run at, that the brain interprets as a nonthreader easy run-in between harder sessions, that is earned over the course of many, many years and also the course of many, many micro decisions about your lifestyle.

完全正确。

Absolutely.

这个观点太到位了，我们常常忘记这一点。作为大学教练，这让我想到期末考试时的那种状态。

I think that's such a good point and one that we forget because, like, the you know, what it reminds me of as a college coach is the the finals phenomenon.

还有期中考试。

And midterms now.

还有期中考试。

And midterms.

期中考试也是。

And midterms.

确实如此。

Like Yeah.

去年我才意识到，期中考试带来的压力一点不比期末考试小。

I I was I was reminded this last past year, oh, midterms are just as stressful as finals.

明白了。

Got it.

确实如此。

Yeah.

没错，就是这样。

It it it is.

这会加重整体的压力。

And it what it does is increases the stress.

它带来的影响和之前说的一样：如果你是专业人士，又没有这些额外的干扰，那你就没问题。

It allows it and it has that same effect where if you are a professional, if you don't have these other extra turnal things getting in your way, then you're gonna be okay.

这就是为什么基普乔格在备战重大马拉松时，会做些什么呢？

I mean, it's one of the reason why Kipchoge, when he's preparing for a major marathon, what does he do?

他会远离喧嚣，过上简单的生活。

He goes off and lives, like, the simple life.

真的完全断开。

Literally disconnects.

真的完全断开。

Literally disconnects.

他真的彻底断开联系，去训练营专心训练，甚至更少地与家人接触。

Literally disconnects and goes into the training camp and and gets it done and, you know, stays away from his family, more so.

我知道这有点极端，但他这么做的原因之一，就是他明白——

And I get that's the extreme of it, but, like, one of the reasons he does that is because he knows that, like, hey.

我得让这件事成为唯一重点，或者至少尽可能减少外界的干扰。

I've gotta make this the only thing to a degree or not the only thing, but I've gotta minimize the external stressors.

我明白没人指望我们都这样，但每个人都有能力，去减少那些妨碍我们的外部压力。

And I get that no one's expecting us all to be, but we all have that ability, to minimize some of the external stressors that that get in the way.

正如我所说，现在这个世界，我们总是在线、总是分心、停不下来，而你能做的最好的事之一，就是给自己一些真正关机的时间，彻底恢复——不是那种表面休息，身体在放松，脑子却还在刷着Instagram、不停转个不停的伪恢复，而是真正地让自己停下来。

And as I said, one of the big things right now is in a world where we're always on, always distracted, can't turn off, one of the best things you can do is give yourself some time to turn off, to re to truly recover, not just kinda pseudo recover where you're physically recovering, but your brain is still going a million miles away as you scroll through Instagram or whatever have you, is to allow yourself to shut down.

我觉得这正是为什么正念、冥想静修和静默营最近越来越多的原因之一，虽然程度不同，但道理是一样的。

I think that's one of the reasons, although it's not to the same, but it's one of the reasons why you're seeing an increase of mindfulness and meditation retreats and silent retreats.

这些做法之所以流行，是因为

And all these things are popular because

比如早晨或晚上的例行安排。

Or morning routines or evening routines.

对吧？

Right?

这些习惯之所以出现，其实就是为了帮我们稍微断一下联，模仿一下基普乔格那些东非顶尖选手——训练完就坐下来喝杯茶，放松一下。

Like, all these things come in because, like, it's just a way to kinda get us to disconnect a little bit or to mimic a little bit of, you know, Kipchoge and some of the elite East Africans who sit around and drink some tea after after sessions.

我可以举一个最典型的例子，从疲劳和认知恢复的角度来看，这个例子特别能说明问题。

I'll give probably the most famous example when we look through this lens of fatigue and this lens of cognitive restoration that demonstrates this.

在1954年，罗杰·班尼斯特准备打破一英里四分钟大关之前，他的教练弗兰·萨姆普尔让他那个周末做什么？

Before Roger Bannister was gonna set, had the race scheduled to set the world record or go sub four for the first time in the mile back in 1954, what did his coach, Fran Sample, ask him to do that weekend before that race?

他说：你去森林里徒步走走，把所有事都抛在脑后。

I want you to go for a hike in the woods and just forget about everything.

对吧？

Right?

所以我们看到，即使在面对高强度任务、充满外部和内部压力与疲劳、精神上被各种事情拉扯的时候，他还是说：去放松一下吧。

And so when we see that, like, even in the buildup to a very demanding task with a lot of external internal stress and fatigue and cognitive, you know, pulls at you, he's like, go disconnect.

那是上世纪五十年代，那时候的外界刺激远没有今天二月这么密集。

And this is nineteen fifties, right, where there was not nearly as much stimulus as there is today in the February.

但即便是在这种重大赛事前夕，恢复的重要性我们常常忽略，因为大家总在灌输‘死磕到底’的理念。

But that importance of restoration, even in the buildup to an immediate big type of event like that, we often forget because you're told and propagate the grind.

你得一直练，不停地练。

You gotta, you know, be working out all the time.

你得做这做那，样样都不能少。

You gotta have blah blah blah blah blah.

你要是不这样，就说明你不够投入。

You're not committed.

但实际上，这从来都不是一味地硬撑，而是有张有弛。

It's like but it's always in you know, it's it's in oscillation.

这是一种平衡。

It's in harmony.

这就是一种阴阳互补的效果。

It's a yin and yang type effect.

对吧？

Right?

所以在这种阳气旺盛、全力以赴的状态下，比如你心想：

So with this high yang of saying, alright.

我要试着跑进四分钟完成一英里。

I'm gonna try to run sub four for the mile.

这是一项非常耗神的工作。

This is a very demanding task.

我一直特别认真地对待这件事，不管是什么。

I've been working, you know, very religiously at this, whatever.

那时候的教练和运动员，虽然我们现在觉得他们不够先进，因为现在科技太发达了，但他们其实很清楚，想要发挥出色，恢复和断开连接是关键。

The, you know, intelligence of coaches and athletes in that era back when we you know, that we deem as less sophisticated because of all the fancy technology we have now understood, like, that is a key part to performance is this restoration piece or this disconnection piece.

对。

Yeah.

我喜欢这个故事，因为它完全颠覆了常人的做法——总觉得卡住了怎么办。

I I love that story because it's it goes such against the normal thing to do, which is like, oh, I'm stuck.

我一直在跑4分20秒、4分30秒的成绩。

Oh, like, I've been running 04/2002, 04/2003.

觉得自己必须榨干每一分体能才能达到目标。

Like, I've gotta get every inch of fitness out of myself to get there.

但斯坦福却敏锐地意识到：等等。

But Stanfull correctly realized, like, hey.

不对。

No.

不如歇一歇，放轻松点。

Like, take some take some time.

你懂的。

You know?

就像你刚才说的，这恰恰完美体现了现代健身疲劳模型的核心：等等。

And as you mentioned there, like, it it's the perfect iteration of the modern fitness fatigue model, which is like, hey.

我们身体状态不错。

We're fit.

只需要让这些疲劳慢慢消退，然后就能重新出发了。

We just gotta let some of this fatigue dissipate, and then we're gonna get ready to go.

这种疲劳不只是身体上的，心理和精神上的疲惫也同样存在。

And that fatigue is not only physical, but it's also, like, psychological mental fatigue as as well.

对吧？

Right?

这让我想起我们朋友艾伦·韦伯的故事，他那次突破性训练后跑了24个400米，最后冲刺还跑出了50秒左右的成绩。

It it also reminds me of, you know, to a degree, the story of our good friend Alan Webb when after he had this massive breakthrough workout where he did 24 hundreds and closed in, what was it, 50 or something like that.

那他接下来做了什么？

And what's he do?

第二天，他直接休息了，哪怕赛季正进行中。

The next day, he takes off even though he's in the middle of the season.

为什么呢？

Why?

巨大的压力。

Massive stress.

天哪。

Oh, crap.

这可是个巨大的心理和身体负担。

That was a huge, you know, mental and physical stressor.

我们得怎么做？

What do we have to do?

我们得确保把这种压力平衡好。

We gotta make sure we balance that out.

如果我们不这么做，往往就会忍不住一直硬撑，结果就会陷入困境。

And if we don't, and the temptation is often to keep pushing, pushing, pushing, we end up in a bad spot.

如果我们从更宏观的角度来看，不管是班尼斯特、韦伯，还是其他人，通常都是这样：一旦进入状态，就一直猛冲，却没意识到，当你处于这种状态时，其实是在刀尖上跳舞。

And when we look at that kinda zoomed out approach, whether for Bannister or Webb or whoever, is that often what happens is we kinda get on this roll, and then we ride it for too long, not realizing that we're we're when we're on a roll, we're often, like, riding that razor's edge.

如果我们不时不时地给自己踩个刹车，迟早会从边缘掉下去。

And if we don't, like, bring it back every once in a while, eventually, we're gonna fall off that edge.

我们会推得太过头了。

We're gonna push a little too far.

我们必须从身体和心理两方面意识到，得给自己留点空间缓一缓。

And we have to be aware both from a physical side and a mental side of allowing us to to kinda come back off of it.

说实话，不管是顶尖运动员还是大学生运动员，真正拖垮我们的往往是心理负担和压力。

And I will say, you know, with dealing with elite athletes or even college athletes, often, it's the the the psychological toll or the stressor that that gets us.

你肯定也经历过，比如在大学体系里，从越野跑直接转到室内赛，紧接着又连着室外赛，等到了室外赛阶段，身体上可能还撑得住。

Because, like, you look at you know, I'm sure you've done the same, but there were some years where on the college system, after going from cross country to indoors to straight into outdoors, you get to outdoors and you'd be like, physically, we're fine.

但心理上呢？整天奔波、比赛、上课，这些事加在一起，真的已经透支太多了。

But mentally, psychologically, like traveling, racing, going to class, like, all of this stuff, we're just we're just I have burned too much.

对吧？

Right?

如果我不从心理上减轻点负担，我们迟早要出问题。

And if I don't loosen this load from a psychological standpoint, we're screwed.

你明白的。

You know?

这就是为什么我印象特别深，因为室内赛和室外赛之间根本没有休息。

And that's why I would all I remember because there is no break between indoors and outdoors.

我记得有那么一两次，室内赛季结束，刚比完联盟锦标赛，那会儿身体上的压力倒还好，真正压垮人的是那几天——所有人都紧绷着，气氛紧张得不行，诸如此类的事情。

I remember I think I did this once or twice, but I remember after the indoor season, you get done with the conference championship, this big, yes, physical stressor, but more mental stressor of going through this, like, couple days of, like, everyone's on edge, blah blah blah, etcetera, etcetera.

我记得有一次回到训练场，干脆拿出一个足球往地上一滚，说：咱们就随便玩玩吧。

And I remember one time just, like, coming back to practice and just rolling a soccer ball out and being like, we're just gonna play.

对吧？

Right?

因为那种状态，一眼就能看出来。

Because, like, you can see it.

运动员们早就耗尽了，这时候该做的不是继续硬撑，而是要恢复，要调整。

Athletes are just drained, and we need we need to, like, restore instead of, like, keep pushing, pushing, pushing.

是的。

Yeah.

在西方文化里，尤其是那种新教传统浓厚的社会，你总被看作你有多努力、干了多少活，好像必须不停奔波才算数，可其实，休息和恢复本身，就是训练的一部分。

It's in a culture, you you know, that's as we talked about in the Western society, that's so Protestant, work ethic heavy that you're judged by your work and how much work and we gotta work and be on the grind, that, you know, restorative part and recovery part is training.

这本身就是训练的一部分。

It is training.

对吧？

Right?

如果没有与你所做训练相匹配的恢复，就别指望能有进步。

Without that, you you know, in the correct proportion to work you've done, you can't expect improvement.

别指望身体能适应。

You can't expect adaptation.

这就让我们回到一个问题：好吧。

And this brings us back to then looking at, okay.

当你看训练负荷时，很多人，尤其是在耐力运动领域，会关注训练量，说：

When you look at training loads, you can look at, you know, volume, which a lot of people do in endurance world and say, hey.

我练得越多，表现就越好。

The more volume I do, the better I get.

但我认为，你的训练量其实受限于你的体能，而体能本身是会疲劳的。

But I argue that it's like you can't your volume is limited by your strength, and strength has a fatigue component.

我这里说的‘力量’其实很简单，就是力量的核心部分。

What I mean by strength here is very simple, the core of strength.

当我们跑步时，咱们先简单聊一下步态周期中的步态机制。

So when we run, right, let's go back to, you know, just a real quick tangent on gait mechanics in the gait cycle.

我们知道，跑步时超过80%的代谢能量都用在支撑腿的站立相上，也就是单腿着地支撑身体的那一刻。

What happens is we know that the over about 80% of the metabolic energy that we use when we run is in stance phase on the the limb that is essentially supporting us in single stand in single, you know, stance ground contact.

对吧？

Right?

它本质上是在防止你摔倒——不管是往前倒、往侧边倒，还是其他任何方向。

It's basically making it so we don't fall over, whether it's fall over in the front, fall over to the side, this or that.

对吧？

Right?

这些稳定肌群的协调，或者说整个稳定系统，承受着非常复杂的压力。

That coordination of those stability muscles or that, you know, that, system under stability has a lot of, like, pressure, let's call it, on the system that is really sophisticated.

对吧？

Right?

你必须主动收缩肌肉。

You have to contract.

你需要根据地面情况做出调整，比如在越野跑时，得通过细微的肌肉调节，让身体产生适当的拉伸，让肌腱和弹性组织能顺利配合摆动阶段。

You have to make sure, like, you can depending on the surface you're on, if it's cross country or running, right, you have to, like, create micro contractions or, you know, readjustments in the system so that you can create the, you know, stretch in the passive tissues or the tendons or the elastic tissues so they can allow for swing to happen.

对吧？

Right?

随着体力下降，这种控制会变得越来越难。

So as you fatigue, that gets tougher and tougher to manage.

所以，如果我想增加跑步量，就必须增强力量，给身体施加更大压力，而这通常通过提高跑步强度或速度来实现。

And so if I'm going to want to increase my volume of running, I have to be stronger and put the system under more pressure, and that happens through running at a higher intensity or higher speed, right, or strength.

其实根本不存在所谓的‘速度’。

So because there there is no such thing as speed.

速度不过是力量加上时间或速率的因素。

Speed is just strength with a velocity or time component.

这就是为什么有些人能取得惊人突破，比如伊辛·莫，她在大学时期原本是400米选手，后来却一举成为800米的美国纪录保持者和奥运冠军。

So this is why we see people have such success who may be like Ething Moe is a good example, who was a four hundred meter runner in her breakout year in college when she then became, you know, the American record holder and Olympic champion in the 800.

她以前全程专注400米，后来转到800米时，就像是：哦，我只是把比赛距离拉长了，但我体能足够强，因为之前一直在做大量400米类型的训练，这让肌肉纤维和大脑的协调模式早就习惯了快速收缩和承受巨大冲击力，所以把时间延长一倍、收缩速度放慢、冲击力降低，根本不是问题。

She spent all her time in the 400, and then moving up to the 800 was like, oh, I've increased the volume of my race, but I'm so strong because I've been doing all this 400 meter type training, which allows those muscle fibers and the coordination pattern in the brain to go, yeah, I'm used to contracting at very fast rates and dealing with very high forces that then prolonging that to double the time essentially at lower rates of contraction and lower impact forces is not a problem.

所以这再次说明，我们不能本末倒置，说：嘿。

So this is again, we don't wanna out put the cart before the horse and go, hey.

先增加跑量，先增加跑量。

Get your mileage up to get your mileage up.

只有当你有足够的力量或基础耐力时，才去增加跑量，否则这只会变成一种过度疲劳的训练。

Only get your mileage up if you have the strength or the core of capacity or, you know, that's not gonna be interpreted as a highly fatiguing activity.

然后，当然，这样才会带来我们想要的所有生理适应效果，训练越多，效果越好。

And then, yeah, it's gonna get all the physiological benefits we want with more training and all that good stuff.

但很多时候，我们还得换一个角度来思考：到底该先提升哪方面的训练负荷，这得看运动员当前处于什么阶段。

But oftentimes, right, there's another lens to look through that argument of what training load to advance or progress first depending on where the athlete is.

这才是最难的地方。

And this is the tough part.

对吧？

Right?

力量较弱、运动能力或体能较差的人，大脑和组织恢复起来需要更长时间。

People who are less strong, people who are less athletic or less fit, it takes them longer for their brain to essentially, bounce back to restore and recover and also the tissues.

所以不能直接让那些没什么训练经验的人从零开始，一下子跑到每周80英里。

So you can't just that's why we can't throw people into off the couch who don't have a lot of training age and history behind them, to zero to 80 miles a week.

对吧？

Right?

我们得小心点，

While we have to be, hey.

第一周先跑个10到15英里就好。

Let's do maybe 10 miles or 15 miles week one.

好的。

Okay.

你应该是能应付得来的。

You can, you know, handle that.

行。

Alright.

接下来我们会逐步、有计划地增加负荷，进入第二周。

Now we'll up the load, you know, methodically and progressively, and we'll do week two.

第二周跑二十到二十五英里。

We'll do 20 or 25 miles.

到了第三周，我们会适当减量，降到十五或二十英里左右，让身体彻底恢复、跟上节奏、稳定下来，然后再继续推进。

And then week three, we'll actually back you off, go back down to, like, twenty fifteen just to let everything restore and catch up and to stabilize, and then we'll advance.

这种训练方式就像波浪一样，有升有降。

It's kind of this, wave like pattern in terms of progression.

所以无论训练周期是每两周、每三周还是其他安排，运动员的减量周都至关重要——它相当于一个巩固期，让大脑和身体恢复稳定，之后才能更有力量地突破，为接下来几周的更高强度训练做好准备。

This is why that back off or deload week for any athlete in their training periodization plan, whether it's every two weeks, every three weeks, what have you, is really important because it allows them to basically take a a consolidation week, let their brain and body kinda stabilize and restore so then they can spring forward and then do more work in the following weeks after that.

但如果一味线性增加训练量，结果往往是人会疲劳，一疲劳就容易生病、受伤，或者训练陷入停滞。

But if we just do linear periodization, what ends up happening is we get tired and we often when we get tired, then we start to get sick or we start to get hurt or we start to see plateaus in performance.

明白了。

Alright.

对。

Yes.

说得太准了。

Spot on.

接下来我想跟大家聊聊实际的要点，给那些听完觉得‘明白了’的听众一些实用建议。

And I wanna go into the let's go into the practical takeaways for the listeners who's saying, okay.

我懂了。

I get it.

疲劳。

Fatigue.

我们有预测性的。

We've got predictive.

有外周的，也有中枢的。

We've got peripheral central.

有心理的，有生理的，还有关键点。

We've got the mental, the physiological, the so what.

我觉得你说到点子上了，对我而言，关键有两点：一是要敏锐察觉运动员的状态，二是要观察他们对训练的反应。

And I think you you nailed a large part of the so what for me is two things, is being in tune with your athletes and understanding and seeing how they are responding to training.

对吧？

Right?

这既涉及心理层面，也涉及身体层面。

And that comes from a psychological side and a physical side.

身体层面是我们通常关注的。

So physical side is what we generally look at.

我们会看，这名运动员是不是很难完成这些训练？

We look at, oh, is this athlete struggling to hit these workouts?

他们的活力或弹跳力有没有下降？

Are they a little less poppy or bouncy?

跑完长距离或者节奏跑之后，他们恢复得有没有变慢？

Are they, not bouncing back after the long run or after the tempo run or whatever have you?

作为教练，我们通常就是从这些方面去观察身体状态。

Those are the things that we generally work look for from physical standpoint as a coach.

你要对他们的状态保持敏感。

You're tuned to them.

这些都很重要。

They're important.

明白吗？

K?

但我认为心理层面同样关键，这正是我喜欢第一个到现场的原因——能亲眼看到每个人走进来，或者走向训练场的样子，这样就能看出谁的状态是正常的。

But I also think equally is the psychological side is this is why I love being there first when coaching, being there first so I can watch everybody walk in the door, you know, or walk to practice or walk out to the track because you get to see, like, who's got their normal energy.

每个人其实都有自己的基本状态，比如，

Like, everyone has kind of, like, a baseline of, hey.

要么挺兴奋，要么挺放松，但都是那种典型的模样。

I'm either excited or, you know, chill, but in in a certain way.

你能一眼看出谁状态正常，谁明显提不起劲儿。

And, like, who has who's at their kinda baseline and who's kinda dragging.

对吧？

Right?

或者谁今天话特别少？

Or who's not interacting as much?

或者谁最近花的时间比平时多得多？

Or who's, like, you know you know, taken more of their time to than than than normal?

或者谁没有？

Or who's not?

谁的注意力开始分散了。

Whose focus is drifting.

比如我跟他们说话的时候，他们没平时那么投入。

Like, when I talk to them, they're not as engaged as normal.

这些从心理层面来看，都是重要的信号，说明他们可能遇到了别的压力。

Those are all kind of your indicators from a mental psychological standpoint of, like, oh, like, there's there's some sort of other stressor.

某种心理上的疲惫正在袭来，导致他们无法保持专注。

There's some sort of mental fatigue coming in that can't maintain the focus.

我觉得这些方面，和我们平时看的那些身体指标一样重要，同样需要用来调整训练。

Those things, I think, are are are equally equally as important as looking at some of the physical indicators, that we use to adjust as well.

而且从实际角度来看，当我们为有抱负的运动员制定训练计划、朝着特定目标努力时，关键是要说清楚：好吧，我想进步。

And it's I think too, it's from a practical standpoint, the key thing we wanna always talk about with ambitious athletes when you start a plan of, you know, training towards a specific goal is saying, alright, I wanna get better.

假设我想赢点什么，比如高中州冠军、联盟冠军之类的。

Let's say I wanna win something, a state title in high school, conference championship, all this stuff.

对吧？

Right?

我很喜欢我们这项运动中那种追求梦想的劲头。

I love the aspirational aspect of our sport.

看到人们敢定下远大目标，甚至真的实现它，真的特别鼓舞人心。

It is awesome to see people like shoot for the moon, aim for the stars and land on the moon, so to speak.

对吧？

Right?

但现实是，你愿意为这个目标付出准备吗？

But the reality is, are you willing to prepare for that?

而这种准备，到底该从哪里开始？

And where does that preparation starts?

我觉得，这正是很多人忽视的、与疲劳密切相关的关键点——运动员的准备，其实从训练前一天晚上就开始了。

And that's, I think, is the biggest disconnect with regard to fatigue that a lot of people don't, you know, ignore is preparation for delivering athlete to a training session starts the night before.

对吧？

Right?

其实从吃晚饭的时候就开始了。

It starts basically at dinnertime.

你晚饭吃的是什么？

What are you eating for dinner?

你知道的。

You know?

你到底摄入了些什么？

What are are you, you know, consuming?

你几点上床睡觉？

What time are you going to bed?

你的晚间安排是怎样的？

How's your evening routine look?

这决定了你是以充分准备的状态去参加训练，还是处于一种准备不足的状态。

And then that sets you up for either being able to deliver yourself to a training session in that state of readiness that you anticipate anticipated readiness or in a state of, lack of readiness.

对吧？

Right?

作为教练，就像史蒂夫说的，光是观察还不够。

So as a coach, you know, kind of piggybacking what Steve said, it's not just observing people.

你还得跟学生——应该说是运动员们聊聊，问他们：嘿。

It's also talking to people, your students or your athletes, I should say, and saying, hey.

你今天感觉怎么样？

How are you today?

昨晚睡得好吗？

Did you get a lot of sleep last night?

跟我说说这个。

Tell me about this.

对吧？

Right?

因为这样你才能真正了解他们能发挥到什么程度。

Because then that's gonna color, you know, what they're really able to do.

如果你安排了一场特别高强度的速训，而有人跟你说，是啊，教练。

And if you have a very difficult speed nerd session planned and someone's like, yeah, coach.

我昨晚一整晚都没睡，因为女朋友生病了，一直吐，我可能就睡了两个小时。

I ended up staying up all that late last night because, you know, my girlfriend got sick and was vomiting, and I just, you know, maybe got two hours of sleep.

那你就会想，行吧。

You're like, alright.

这训练咱们就不做了。

We're not even gonna attempt this.

没这个必要。

There's no point.

肯定练不好。

It's not gonna go well.

喂。

Hey.

不如你先慢跑三十分钟，或者干脆回家睡个觉。

Maybe how about, like, you go do a thirty minute easy jog or go home and actually just take a nap.

这就是你当天的训练安排。

Just that's training your day.

补个觉吧。

Catch up on sleep.

对吧？

Right?

所以千万别死守训练计划，不管什么情况都非得当天练完不可。

So it's really important not to be handcuffed or wedded to a training plan, today's workout day no matter what.

你最好在每次训练前跟运动员聊聊，了解他们最近的状态和经历，因为这些会直接影响他们当天能做什么、不能做什么。

As best you can, you need to interact with your athletes before a session to get a pulse on where they're at and what their their lived experience has been since the last time you saw them because that's gonna directly influence what they're gonna be capable and not capable of doing on the day.

没错。

Exactly.

第一步，先摸清他们的状态。

So step one is getting a pulse on on where they're at.

第二步，得有个判断框架，决定该采取什么应对措施。

And then I think step two is having a decision framework for understanding what intervention you have.

对吧？

Right?

这些干预措施是不一样的。

And those interventions differ.

就像你刚才说的，干脆休息一天。

They can be as you just, know, said, Take the day off.

你到底打算干嘛？

Like, what are you doing?

就放松一下。

Like, just chill.

对吧？

Right?

我觉得这里面有不同程度，具体要看你观察到的情况。

And there's different degrees, I would think, and this depends on, like, the pulse you see.

对吧？

Right?

从心理和身体状态来看，他们现在到底有多糟糕？

From mental and physical standpoint is, like, how much of a hole are they in?

对吧？

Right?

他们压力大不大？是不是快撑不住了？

Or how stressed or overwhelmed are are they?

情况越严重，就越得想办法调整。

And the more they are, the more you compensate.

这就叫艾伦·韦伯的方法。

It's the Allen Webb.

熬到24小时之后，你该怎么办？

After 24, what do you do?

那就干脆休息一天。

You take the day off.

对吧？

Right?

因为这就是你该做的。

Because this is what you do.

这是弗兰·斯坦普尔说的，你知道吗？

It's Fran Stample saying, you know what?

别管训练了。

Go forget the training.

去树林里或者山里徒步吧。

Go hike in the woods or hike in the mountains.

这才是真正的关键做法，你知道吗？

Like, that is the big intervention where you say, you know what?

我们得先恢复状态。

We got to fitness.

精神上和身体上好好恢复，才是上策。

It's better to go mentally, physically recover.

不过，这中间也有不同的做法和变通方式。

But there's also differentiate or there's also variations of that.

对吧？

Right?

我们可以换个说法，你知道吗？

We can change and say, you know what?

别练这个了。

Forget this workout.

改天再练吧。

We'll do it another time.

去轻松跑一跑，恢复一下。

Like, go for easy recovery run.

对吧？

Right?

就随便跑跑，再加点加速，说不定能找回点感觉。

Just go go jog around or go jog around and do some strides so that maybe we get some pop in there.

对吧？

Right?

从训练的角度来看，我们可以调整这些变量，如果需要的话，多给点时间和空间。

From a from a workout standpoint, we can manipulate these variables and give a little bit more time and space if we need to.

我一向觉得，说白了，疲劳到底是身体上的哪儿出了问题？

And I always looked at it as, like, you know, is it a physical kind of, like, like, I should say, where's the fatigue coming from?

如果他们感觉状态低迷，那光是慢跑和休息可能还不够。

So if it was they felt a little flat, then I might say, Like, some some jogging and rest might not do the trick.

我可能得先慢跑一会儿，再做一些小刺激，让肌肉重新激活起来。

I might need to jog around and then do something a little bit to get some responsiveness back in, to get the muscles firing.

对吧？

Right?

你可以改做些加速跑、短坡冲刺，或者来几组反应性训练或跳蹲动作，代替原计划的长距离训练，让双腿重新找回感觉。

So you might do some strides or some short hill sprints or a couple, you know, reactive or plyo exercises instead of the workout or whatever or the longer thing you had planned to kinda get the legs back feeling good.

对吧？

Right?

如果这个人觉得身上没劲儿，像没能量一样。

If if it's if if it's a this person feels like there's no fuel.

完全没有反应。

There's no responsiveness.

双腿像灌了铅一样。

Your legs feel dead.

我觉得你可以试试，不如这样。

I might say, you know what?

咱们不搞那些长时间的训练了。

We're not gonna we're not gonna go for something long.

你先慢跑二十分钟，然后去吃点东西。

I just want you to jog around for twenty minutes, and then I want you to go eat.

明白吗？

Right?

好好吃一顿正餐。

Go have a full meal.

赶紧补充点热量。

Like, go get some calories in.

去补充一些碳水化合物。

Go get some carbohydrates.

你现在已经耗尽了。

Like, you're depleted.

他们可能是刚跑完很长一段路，或者刚做完一场高强度训练。

Maybe they're coming off a really long run or a really long hard workout.

可能会说，你知道吗？

Might say, you know what?

你已经耗尽了。

You're depleted.

你的肌肉储备还没恢复到能全力爆发的状态。

Your your muscle stores aren't ready to ready to roar.

对吧？

Right?

准备好出发了。

Ready to go.

所以我觉得，关键是根据你看到的情况来运用这些信息，然后说：好吧。

So I I think it's it's kinda using that information based on, like, what you see and such and then saying, okay.

我会根据情况给出合适的干预措施，帮我们重新回到正轨。

I'm gonna give the intervention that's appropriate to kinda get us back on in in spot.

对。

Yeah.

对我来说，我的视角是关注累积和预期。

For me, like, my lens, I look up at buildup anticipation.

然后我就想，行了。

And I'm like, alright.

我们现在正在进行一次训练，举个例子，我们在训练开始前就已经讨论过，要根据反馈建立一个决策框架。

Here we are in a session, and, you know, let's just say you know, let's give the context of, alright, we talked about before things even begin, creating a decision matrix based on feedback.

基于这个框架，当我们从那个阶段进入实际的训练环节时，我始终关注的是累积和消退。

And with that, when we move from, say, that point and then into a session that's happening, a training session that is occurring in real time, overall well, I the lens I look through is always buildup and dissipation.

明白了。

Okay.

什么在累积，它需要多长时间才能消退？

What's building up, and what's the time horizon for it to dissipate?

我来举几个例子。

So I'll give several examples here.

比如，我们给中距离跑者安排一次速度耐力或耐酸训练。

One example is, let's say, we're doing a speed endurance or acidosis tolerance type session for a middle distance runner.

对吧？

Right?

我们知道，这类训练中主要累积的疲劳物质是酸性物质。

We we know that the key, you know, fatiguing agent that's building up in this type of session is gonna be acidity.

然后我们说，好吧。

And then we're saying, alright.

根据我们设定的时间范围和训练目标，为了模拟真实的比赛场景，这种酸性物质需要多久才能消退？

Well, based on our time horizons and projection of doing this to create a realistic, like, competitive simulation, what is the time horizon for it to dissipate?

作为教练，我预估如果安排三到四组耐酸训练，这名运动员通常需要四到六分钟，或者四到八分钟，才能在短时间内把这种酸性水平降下来。

Maybe I anticipate as a coach, if we're doing, like, say, acidosis tolerance session that, you know, three or four sets of some type of acidosis tolerance, you know, construction is gonna take this athlete four to six minutes or four to eight minutes for that degree of acidosis to dissipate acutely in the moment.

到了第二组，快到最后一百米的时候，他们就像在泥里走路一样艰难。

And then we get to, like, set two, and by the end of set two, in the last 100 meters of whatever the workout construction is, they're just, like, you know, running in mud.

这时候你就只能想，好吧。

And it's just like, okay.

天哪。

Woah.

他们很快就撑不住了。

They rapidly fatigued.

这说明体内的乳酸已经积累到极点了。

What that demonstrates, right, is that city buildup is sky high.

我们本来计划做四组，可才做到一半就已经这样了。

So how do we put and we put down a piece of paper four sets of this, and we're only halfway through.

如果第三组还用之前那种方式，只靠慢跑或完全休息四到八分钟，恐怕效果会很差。

Doing that third set with the construction we had of just passive or even, like, light jogging rest of forty eight minutes probably is not gonna go well.

那样的话，训练的成效根本达不到。

We're probably not gonna get the learning in.

我们很可能只会让情况变得更糟。

We're probably just gonna, like, make matters worse.

于是，决策者跟运动员们沟通，问：

So then the decision makers in talking with the athletes, okay.

你感觉怎么样？

How are you feeling?

双腿感觉如何？

How are legs feeling?

他们是不是快到想吐的地步了？

You know, are they on, like, the cusp of vomiting?

这种疲劳程度真有这么严重，让他们觉得马上就要吐了？

Is this a city buildup that severe that they're like, oh, I feel like I'm about to throw up.

他们会真的吐出来吗？

Do they throw up?

对吧？

Right?

如果他们吐了，训练就直接结束。

If they throw up, the session's done.

对吧？

Right?

这事儿没得商量，因为城市里的污染浓度太高了，不可能在接下来的十几二十分钟内迅速消散。

There's clear end of story because the city's too sky high to dissipate acutely within the context of, you know, the next ten to twenty minutes.

但要是，呃，是这样。

But if, ah, yeah.

我就是觉得特别沉，或者就是感觉哪儿不对劲，你知道的。

I, you know, I I feel just real heavy or, oh, it just feels, you know, this or that.

行了。

Alright.

现在我们可以做一些有氧清理训练，比如跑200米，按马拉松速度，然后慢跑200米恢复。

Now we maybe can do some, like, aerobic flushes, right, where it's 200 meters running at, say, marathon pace with 200 meter jog.

对吧？

Right?

所以200米跑的话，配速大概每分钟六分钟，跑45秒，然后慢跑90秒恢复，这样一组200米加90秒慢跑，我们做四组，这样总共能让你有六到八分钟的中等强度有氧活动，帮助身体代谢掉那些让人疲劳的酸性物质。

So maybe six minute pace for the the, 200, so forty five seconds with ninety second jog or 200 meters and ninety second jog, and we're gonna do four laps of that, right, which will give you about six to eight minutes of work where you get this little microaerobic flush going, which might dissipate those fatiguing or acidosis, you know, agents.

这是从疲劳角度来理解——看看体内积累的是什么，以及它需要多长时间才能消散。

That's one way to look at through the lens of fatigue about what's building up and what the time horizon is for it to dissipate.

另一种思路是，你其实是在做纯粹的速度训练。

Another might be, you know, again, you're doing a pure speed workout.

对吧？

Right?

这种训练就是反复冲刺，但这个运动员可能根本扛不住你安排的纯速度训练量，哪怕中间休息得很充分，你还是能发现他们的配速在慢慢下降。

And it's like running fast with lots of reps, but this athlete might not be able to handle the volume of the pure speed that you're offering them even with a lot of rest in between, and you're starting to see a decay in the pace they're able to run.

对吧？

Right?

纯速度训练，我们绝不希望看到每一轮配速都在下滑。

Pure speed, we don't wanna see decay in the pace rep from rep.

所以才要给这么长的休息时间。

That's why we give such long rest.

你可能会发现，他们在纯速度训练中开始掉速，于是去问他们，确实是这样。

You might go, oh, well, they're starting to get that pace decay on the pure speed rep, and you talk to them and go, yeah.

我真的已经拼尽全力了。

You know, like, I'm just going as fast as I can go.

我感觉还不错，但真的就是跑不动更快了。

I mean, I feel good, but it's just I'm going as fast as I can go.

他们可能已经接近神经肌肉的极限，或者说是能力的临界点了。

And they might be at kind of a a neuromuscular threshold or a correlative threshold of this is it.

这是我们能做出的最快协调模式了，再快就做不到了。

This is as as rapid as we can create this coordination pattern, and we can't go any faster.

如果继续逼他们在这种疲劳累积下拼命加速，反而可能引发肌肉拉伤，因为大脑在疲劳状态下还在强行寻找提速的解决方案，尽管他们已经明显感到认知超载了。

That's a case of being like, well, if I continue to push and ask them to run fast under this fatigue creep that's happening, they could create a situation where a muscle pull could express because the brain is trying to create solutions to the speed with this fatigue happening even though they're expressing, like, high levels of cognitive fatigue or being like, oh, blah blah blah blah blah.

我真的累坏了。

I'm really exhausted.

这么做的风险和收益并不匹配。

The risk reward ratio isn't that high.

对吧？

Right?

所以我更愿意说，嘿。

So I'd rather be like, hey.

你知道吗？

You know what?

咱们换个方向，趁这个机会做点轻度的阈值训练。

Let's pivot, and maybe let's use an opportunity to work on some light threshold work.

对吧？

Right?

举个例子，比如一个中距离运动员。

So an example might be a firm example might be, like, with a middle distance guy.

你可以安排两组，每组四个150米，快跑，每两个150米之间休息两到三分钟，两组之间休息六到八分钟。

You plan something like two sets of four by one fifty fast with two to three minutes rest in between the one fifties and six minutes rest in between eight minutes rest six to eight minutes rest in between the sets.

但到了第二组的第一个150米，他明显慢下来了，还在拼命努力，这时候你就会说，嘿。

But by, let's say, set number you know, that first one fifty on the second set slow, and they're really trying, you're like, well, hey.

咱们干脆换一下，别继续做第二组纯粹的冲刺150米了。

Let's actually pivot and not continue on with the the rest of the second set of these pure speed one fifties.

咱们改做点轻松的乳酸阈值训练吧，现在是个好机会。

Let's just do some light threshold work because there's a good opportunity.

你感觉还不错。

You still feel good.

你还是觉得浑身有劲儿。

You still feel it's like you have energy.

没觉得酸胀，但不知为啥，就是跑不出那个配速。

You don't have acidity building up, but you just for whatever reason, you can't hit the pace.

别担心，没事的。

No no sweat.

咱们改跑5200米的阈值配速吧。

Let's just do k's at five twenty pace.

对吧？

Right?

让运动员保持在有氧和无氧阈值之间最轻的那个区间。

The lightest, side of kinda that aerobic or anaerobic threshold for that athlete as possible.

这样能给他们带来另一种训练刺激，而且恢复时间不会太长，因为这种负荷对大脑和身体的冲击没那么大，能有效减少疲劳。

And so then you get another training stimulus that that will benefit them, but won't have as long of a recovery time horizon because, again, it's it's not as severe of a stimulus or as intense of a quantitative thing on the brain and minimizing fatigue in that way.

这些都是几个例子，说明你怎么去判断疲劳是怎么累积的、属于哪种疲劳，以及疲劳消退的速度有多快，然后据此做决定。

So those are a couple examples, right, of how you can interpret what the buildup is of fatigue and the type of fatigue that's building up and also what the, excuse me, the, rate of, dissipation of that fatigue is and then make decisions thusly.

有时候你得进入我所说的‘认输模式’，就是你心里明白：

And then sometimes you have to go to, you know, what I call just throwing the towel mode, where you're like, you know what?

今天我们就干脆放弃吧。

We're just gonna throw in the towel today.

继续下去真的没意义。

It just doesn't make any sense.

我们根本没准备好。

We're just not in a state of readiness.

作为教练，我尝试的所有调整和干预，对这个人全都不起作用。

Every intervention or every revision I try to create as a coach is just not working with this person.

没关系。

That's okay.

我们都是人。

We're humans.

不是机器。

We're not robots.

总会有一些日子是这样的。

Some days are gonna be like that.

我们就认输吧，然后翻过这一页，继续往前走。

We'll throw in the towel, and we'll just, you know, turn the page onto the next.

是的。

Yeah.

当然了。

Absolutely.

我特别喜欢这一点。

I I love that.

你真正想做的，其实是弄清楚怎么平衡这些因素——比如积累、消解，还有对整体严重性的理解。

And and that's what you're really trying to do is is figuring out how to balance those components of, you know, buildup, dissipation, understanding the severity of it all.

这时候，教练的作用就体现出来了。

And that's where kind of, you know, coaching comes into play.

但我认为关键有两点。

But I think it's two things.

你得明白疲劳在生理和心理上的不同表现。

It's an you have to understand the different die dynamics of fatigue from physical to psychological.

然后随着时间推移，也要理解这些因素需要多久才能消退，尤其是对这些人来说。

And then over time, appreciate their time components of, like, how long, especially for these individuals, it takes to dissipate out of this.

有些运动员就是恢复得特别快。

Because some athletes, you know, they ever bounce back and recover.

这可是他们的强项。

That's their superpower.

这正是他们的优势所在。

That's their their strength.

其他运动员就没那么厉害了。

Other athletes, not so much.

对吧？

Right?

他们没有那种能力，也没有别人那样的恢复力。

They don't have that that capacity or that rebound effect that that others do.

所以我认为，比起我们之前聊过的所有内容，最重要的是要了解模式——了解你的运动员在心理和身体上是如何应对各种压力，又是如何从中恢复的。

And this is why I think more so than anything else that we've said on this podcast is it's understand the patterns, understand, you know, the how your athlete from a psychological side and physical side, like, responds to various stressors and then comes out of them.

如果你能做到这一点，时间久了，你就会慢慢发现，嗯……

And if you do that, over time, you kinda kinda notice, like, okay.

这些就是需要介入的地方。

Here's the interventions.

这些才是我真正会去调整的关键点。

Here's the the the levers that I pull through this.

到了那个时候，我就会让弗兰去山里徒步放松一下。

This is when I'm gonna be Fran Stample and send them off to go hike in the mountains.

这其实就是教练最基础的本事——了解你面前的运动员。

Like, that that is coaching one zero one of understanding the athlete sitting in front of you.

对。

Yeah.

教练的艺术，说白了，就是训练设计和执行中的灵活应变。

The art of coaching, right, is the art of flexibility in, you know, training design and execution.

我感觉很多年轻教练，或者缺乏实际经验和科学依据的教练，往往特别死板。

I think that oftentimes where, you know, young coaches or coaches who lack contextual and experiential and evidence knowledge about the, you know, arena we're working in, we tend to be really rigid.

他们就说：这是训练计划，必须严格执行。

And we say, here's the workout.

训练必须一丝不苟地按纸上写的来。

The workout has to be done.

要是没照着做，天哪，出大事了。

If it's not done to a tee as it's written on paper, oh my gosh.

房子都要着火了。

The house is gonna burn down.

真正的教练艺术，就像丹·帕特说的，顶尖的教练能随时调整出B计划、C计划、D计划，一直到K计划，灵活应对，确保在当下能给运动员带来最有效的刺激，促发积极的适应反应。

The art of coaching, the best coaches, you know, as Dan Path talks about, you know, have the capacity to, like, sculpt a plan b, c, d, e, f, g, h, I, j, k, all the way down the line there to try to get as much as is productive of a stimulus and response that's positive or what we will lead to adaptation in the moment with what we're working with.

而很多这样的能力，很遗憾，都需要时间积累。

And a lot of that, unfortunately, right, comes with time.

靠的是实战经验。

It comes with experience.

就是你得明白，嘿。

It's knowing like, hey.

是的。

Yeah.

我曾经对这类运动员在那种情况下用过这个方法，结果直接让他们垮了好几天，甚至几周，因为那正好是系统超载的临界点。

I tried this with this type of athlete in this moment, and that totally shot them for days and, you know, maybe weeks or because it was just a tipping point of just too much on a, a system that was overloaded.

或者，嘿。

Or, hey.

我曾经对某个运动员太保守了。

I tried this with this athlete and was just too cautious.

这招没用。

It didn't work.

对吧？

Right?

我觉得这就是我们在教练艺术中需要秉持的视角。

And I think that's the lens we have to look through in the art of coaching.

加速这个过程的一个方法，就是知识的传递。比如，继续收听我和史蒂夫在这档播客里的对话，或者跟你的同事、同行交流，像在那个学者俱乐部或者学者项目里，去参加教练大会，或者利用那些空闲时间，去借鉴教练们多年来积累的经验和知识，也就是他们所说的教练艺术中那些软性的部分，看看这些是如何影响实际应用的。

One of the ways, right, we can accelerate this is through this transmission of knowledge, like, stay on the podcast here with the conversation Steve and I have, or, you know, talking to your colleagues and, you know, peers in the coaching world, like in the Scholar Clubhouse, like with the Scholar Program or going to coaching conventions or having that downtime where, again, you're trying to leverage the, you know, years and years of experience and knowledge that coaches have in that soft side, so to speak, of coaching, and that how that influences the application.

所以，再次强调，社群连接非常重要。

And that's where, again, community connection is so important.

如果你还没加入学者计划，真的可以考虑一下，参与学者俱乐部，还有我们的教练圆桌会议——我是说月度会议，因为在那里会发生很多知识的传递。我们能看到来自不同领域的教练，无论是俱乐部、大学、高中还是职业圈，大家都在各自的领域里，运用这些不同的概念解决问题，只是采用的剂量或比例不同，从而取得成功。

And if you haven't already, like, really consider joining the Scholar Program and engaging in the Scholar Clubhouse and our weekly or, excuse me, our monthly, coaches, kinda roundtables because it's there that a lot of knowledge transmission happens, or we at least see people in different arenas of the coaching world, whether it's club, college, high school, professional, working, you know, in their different areas, but also solving problems using these, you know, different concepts, but administering them with a different dosage or a different proportion to success.

我觉得我们时刻都要提醒自己，教练这项职业并不是孤军奋战。虽然有时候你会觉得像在孤岛一样，但你可以把它变成一种社群活动，而学者计划和学者俱乐部就是做这件事最好的地方。

And that's I feel like we always have to remind ourselves, like, coaching is not a, you know, solo profession, even though sometimes it feels like you're on an island, you can make it a communal aspect, and there's no better place to do that than the Scholar Program and the Scholar Clubhouse.

太棒了。

Love it.

就是这样。

There you go.

去看看吧。

So check that out.

我们下次再聊。

Till next time.

祝大家执教顺利。

Good luck coaching everybody.

继续加油，我们下周再见。

Keep at it, and we'll be back next week.

谢谢。

Thank you.