第160集：The Down：你训练中缺失的成分

咱们继续练，练，练，练下去。

Like, let's keep training, training, training, training.

所以我得留个提醒，但也要有弹性，随时可以提前调整，说白了就是：

So I gotta have that reminder in there, but then I gotta have the flexibility to, like, pull it out early and be like, you know what?

该休息了。

Down week.

走吧。

Let's go.

就算上一周已经排好了休息，你也知道吧？

Like, even if we got once, quote, unquote, scheduled the next week, you know what?

这时候真不需要。

You don't need it then.

现在才最需要。

You need it now.

赶紧调整，好好恢复，尽快回到正常状态。

Like, let's get on it, recover, get back to, you know, normal.

我喜欢这种灵活应变的思维方式，史蒂夫。

I like that adaptive, you know, mindset, Steve.

我喜欢能实时调整，因为当你和人保持高频沟通、高度一致时，几乎每天都能观察到他们的状态，这种能力特别有价值。

I like to be able to respond in real time because that that is valuable when you have a really high degree of communication and consistency where you can monitor someone almost daily.

对吧？

Right?

你就能慢慢看出趋势来了。

And you can start to see the trends.

但有时候挺难的，比如你远程指导，没法每天见到运动员，或者因为各种原因，只能偶尔和他们联系一下。

But sometimes it's tough, like whether if you're coaching remotely or you know you don't see the athlete every day or maybe you don't you only communicate with them you know sporadically for whatever reason.

那这时候该怎么办呢？

So then it's like all right well now what do we do?

对我来说，我觉得我的思路是调整了侧重点。

And for me I think my narrative is a shift in bias, right?

我刚当教练那会儿，确实特别偏向于训练量，总觉得得多练、得做、得上阈值训练、神经训练，各种东西都得安排上。

When I was a younger coach, I definitely had a work and training bias where it's like, we got to get the more work in, we got to do it, we oh man, we got we got exposure to like threshold things, and we got exposure to neural things, and we got exposure to these.

天哪。

Oh my god.

我们得让你接触的东西实在太多了。

There's just so many things we have to expose you to.

对吧？

Right?

因为我们年轻或刚接触这行时，常常忘了这是一整套系统，包含很多方方面面。

Because we tend to forget when we're young or new to something that it's a holistic thing with many, many components.

有的特别关键，有的则没那么重要。

And some are really essential and some are not.

对吧？

Right?

根本没有什么神奇的训练秘诀。

There is no magic secret workout thing.

不是这个方法就能解决问题，也不是那个就是关键。

Like, this isn't the answer or that isn't the key.

你知道吗，年轻或者刚入行的时候，我们总是习惯用这种简化的方式思考，因为实际情况就是，人们把整体拆开，盯着一个个局部看，然后试图重新拼凑，好更深入地理解整体。

You know, and we tend to think in those reductionist terms when we're younger or, you know, a little bit more novice in our profession because that's what's happened is, like, people break apart the whole, look at the individual elements, and then try to reconstruct or better reconstruct a better understanding of the whole.

所以我们在刚接触新事物时，都会不自觉地这么想。

And so we all tend to think like that when we initially expose something.

这是一种典型的半吊子思维——你还挺天真，懂点皮毛，但特别危险，因为你懂的那点东西，全当真理了。

It's that sophomoric intelligence where it's like you're pretty naive still, you have a little bit of knowledge, but it's really dangerous because what you do know, you, like, have put all your faith in.

我正想说，你讲得太准了，真的。

As I was gonna say there, I think I think you're spot on, you know?

所以你年轻时的偏见在哪，你这理解完全到位。

So it's you're spot on understanding where your bias is when you're young.

对，继续说下去。

So yeah, just keep going.

你年纪大了以后，你的偏见有什么变化？

As you got older, how did your bias shift?

后来我的偏见转向了——我意识到自己是偏向恢复不足那一边的，对吧？

Then my bias shift towards a, I realized it was an under recovery bias, right?

所以我对恢复安排变得宽松多了，会直接删掉一些计划中的组数或重复次数。

So I became a lot more liberal with prescribing recovery or deleting sets or reps in pre planned workouts.

比如有人在五公里配速下做六组一英里，每组之间慢跑四百米，结果到第四组就快撑不住了，实在太吃力。

Like if someone was doing something, six by a mile at five ks pace with four meter jog and it was just a real struggle by like rep four, like too much of a struggle.

我就会说：‘算了，今天这训练就到这儿吧’，或者直接换一个新的安排。

I'd be like hey you know what workouts done or I'd create something new.

咱们改成四组四百米，按五公里配速跑，看看感觉怎么样。

Okay let's do four hundreds at five k pace and see how that feels.

目标还是得让身体得到刺激，但换种方式来实现，因为你现在的消耗远远超出了我的预期，而且过早地出现过度疲劳。其实训练的目的，根据阶段不同，是让身体刚好达到一个适度的疲劳点，这样接下来的恢复时间——不管是一天、两天，还是其他——刚好够你修复，好让下次还能再重复这个过程。

Let's still get the stimulus in, but let's manufacture it in a different way because you're exerting way, way, way too much effort than I desired and getting way too much breakdown too early when really what we're trying to do in a workout, right, depending on the period, is get to a point where we're just getting just enough breakdown so that the time period you have afterwards, whether it's a day or two days or what have you, is just enough time for you to rebuild so we can go do that breakdown again.

这也就是为什么像卡诺瓦提出的周期化理念和训练模式，对我帮助特别大。刚接触这些理念的时候，它们彻底重塑了我的训练思维。现在，每当我听到别人做一套训练计划，哪怕看起来组数多、强度大、总量惊人，我也会问：‘他们是在什么时候做的？’

And that's where the themes or periodization or training schemes, like say that Canova offers, and they've helped, you know, when I was initially exposed to that, really helped reshape my paradigm, which now it's like when you hear someone do a workout, it might be really impressive, the sets and reps and volume of it, but the question you have to ask is when are they doing it?

说到周期化，我一直遵循从一般性训练，到发展性训练，再到专项性训练，最后到竞技表现的路径。

And when we think about periodization, right, I'm always moving from a general to developmental to specific to performance.

这就是我们推动运动员在周期训练中应该走的方向。

That's the general direction that is the direction we are trying to move an athlete through a periodation, scheme.

在基础阶段，整个人就是一直累，因为做的都是基础性训练。

So in the general period, it's all fatigue all the time because it's just it's just general work.

所以，你们当然都会觉得累。

So, yeah, you should all be tired.

这其实没那么重要。

It doesn't really matter.

关键在于付出的努力程度。

It's all effort based.

我们关注的是努力本身。

We study the effort.

没什么大不了的。

No big deal.

到了发展阶段，疲劳感会变得更具体，但还带着点基础阶段的影子，毕竟我们还在巩固基础阶段引入的新东西。

The developmental period is when we're getting more fatigued in a more specific direction but still kind of this quasi general nature as we're stabilizing those new things we introduce in the general period.

到了专项阶段，疲劳和身体的分解就变得非常精准，完全围绕着运动员在该项赛事中的比赛能力来设计。

Then in the specific period we're getting fatigued and breaking down in a very very specific way that is conducive to towards their racing ability for that specific event.

所以当你听到这些阶段的训练内容时，其实就意味着，教练和运动员觉得，必须完成这么多量的训练，才能造成足够的疲劳，进而激发身体的修复与适应性重建。

So when you hear about workouts in those periods, it's like well yeah, that's the amount of work that that coach and that athlete decided they needed to do to create enough breakdown to then create enough rebuilding, to create a positive adaptive construction.

但当你听到在竞技阶段的训练计划，目标却是几乎不疲劳、几乎不 breakdown，这时候你就该警惕了。

It's when I hear about periods or workouts in the performance period when the goal is zero to little to almost no fatigue, almost zero to little no breakdown.

这时候你才真的要担心。

That's when you get scared.

比如听说塞布科在比赛前几周，做八组300米，每组配速38到36秒，组间休息45秒；或者洛斯·奥弗里安在奥运会10公里前三四周，做二十组200米，配速27到25秒，组间只休息30秒——这时候你就知道不对劲了。

Like, you know, when you hear about Sebco doing eight times 300 at 38 to 36 with forty five seconds rest in the performance period, in the race period, weeks before, or Los Averyan doing 20 times 200 at 27 to 25 with, you know, thirty seconds rest three, four weeks out before the Olympic ten k.

这时候你心里就得咯噔一下。

That's when you go, uh-oh.

那个人之所以能这么做，是因为他体能实在太好了，他不是靠这种训练来制造大量疲劳。

That person's really fit because they're doing they're not doing that workout to create a lot of breakdown.

他做这些训练，几乎不怎么破坏身体，就能完成。

That that's what they can do without with minimal amount of breakdown.

我们训练的目标，就是让运动员达到这种水平。

And that's what we're trying to move the athlete towards.

对吧？

Right?

所以当你想到卡诺瓦带来的东西时，他就是说，没错。

And so when you think about what Canova brings to the table, he's like, yeah.

我们只是在训练生理机能。

Just we're training the physiology.

我们会做十组一公里，配速在三分、三分二十、三分三十、三分四十。

We're going to do 10 by a k in three minutes, three twenty, three thirty, three forty.

无所谓。

Don't care.

因为那是高度消耗的阶段。

Because you're that's the highly damaging period.

但当你进入那个特定阶段，对配速的敏感度提高了，比如到底是三分整还是三分多一点，因为你越接近比赛阶段，就越希望训练带来的消耗越来越少，而以巩固为主。

But when you get that specific period and you become more pace sensitive, you know, like, if it's three minutes or three minutes, because as you move more towards the performance period, you want the work you're doing to incur less and less of a breakdown and have more of consolidation in nature.

所以如果我们正处于特定阶段或比赛阶段，一旦发现训练中出现大量疲劳，我会立刻叫停。

And so if we're in, let's say, the specific or performance period and I start to see a lot of breakdown happen in the session, I pull the plug quick, real quick.

因为根本不是这样。

Because it's like, no.

不是。

No.

不是。

No.

不是。

No.

我们不希望出现这种崩溃，因为两周后就有比赛了。

We don't we don't want this breakdown because we got a race in two weeks.

你这个周末就要比赛了。

You got a race this weekend.

但如果是在基础或发展阶段，那就另当别论了。

But if I'm in the general or developmental period, it's just like, yeah.

尽管去拼命冲就是了。

Go smash your head against the wall.

没事。

It's fine.

我不在乎。

Don't care.

真的不在乎。

Like, don't care.

你得把活儿干了。

You've got to get the work.

我说了，你得把活儿完成。

Like, I'm like, you've got to get the work in.

我真不在乎。

I don't care.

你就直接做吧。

Just just do it.

这取决于我当时的状况和方向。

So it shifted based on my compass and orientation where I am.

但现在我的总体模式是，这作为起点，然后根据运动员的反应和恢复所需的时间来调整。

But now my general model is essentially this is my starting point and then we adapt to the athlete and their response and time horizons of recovery needs as needed.

不过一般来说，所有人都从一周开始。

But in general everyone starts out with one week.

第一周是负荷周，我们会逐步引入强度。

Week one's the loading week where we introduce the intensities.

第二周是稳定周，让运动员熟悉这种强度和负荷。

Week two is a stabilizing week where we stabilize their familiarity with that intensity in that load.

第三周是适应周，对吧？

Then week three is the adaptive week, right?

这周是减量周。

That is the down week.

第三周之后，进入第四周的整合周，我们会重新回顾第一周和第二周的训练量和强度，看看在这第四周，能不能以更少的体能消耗和疲劳，完成相似水平的训练。

And then we come back after that week three to week four to the consolidation week where we revisit the workloads and intensities that we were subjecting the person to in week one and week two and say, okay, in this fourth week, this consolidation week, can you now perform similar workouts at a similar level of output with less breakdown and less fatigue?

如果能做到，那就说明可以进入下一个四周周期，引入新的内容，以此类推。

And if that's the case, then boom, we move forward to another four week loading period where we introduce something new and so on and so forth.

但如果情况不是这样，如果训练难度和之前稳定期或强度期一样，甚至更吃力，那下一周我们就再回到一个适应期，也就是减量周。

But if it's not the case, if it's just as hard, harder as it was in the stabilizing or intensity weeks that preceded it, we go back the following week into another adaptive week, another down week.

这就像是一个‘你选择自己的冒险’的模式。

So it's kind of like a choose your own adventure.

根据运动员在巩固周的表现，我会决定是进入下一个周期，适当提升强度，还是退回一步，因为很明显，你还没能适应之前该掌握的训练量，也没能变得更强大。

Based on how the athlete's handling that load in that consolidation week, I then make a decision to go into the next cycle and bump you up, so to speak, or go back down and say, well, clearly you didn't do the workloads that, you know, that you were familiar with after you're supposed to adapt and are supposed to get stronger.

所以我们得再继续适应，这意味着需要更多恢复时间。

So now we need to go adapt some more, which means more recovery.

现在的情况是偏向于恢复不足。

So now it's a under recovery bias.

我会默认运动员处于恢复不足的状态，除非他们能通过训练表现证明相反的情况——也就是说，他们完成的训练量足够，而且感觉起来轻松，身体损伤也很小。

I assume the athlete's under recovered unless they can demonstrate otherwise through the amount of work they're doing and how, quote, unquote, easy or how minimal the damage is with that workload.

我很喜欢这个方法。

I love it.

我觉得这确实是一个非常棒的训练思路。

I mean, I think that that's that's that's a a a great approach there.

我坐在这儿想着，听着你讲的这些关于损伤、吸收之类的说法。

You know, as I sit here and think about I'm listening to your, you know, damage and absorb and all that stuff.

抱歉，我要跟听众说点题外话，但请耐心听一下。

I'm sorry I'm gonna go here for listeners, but hang with me.

我脑子里只想到一件事，可能是因为我们所处的时代，这简直就像疫苗对免疫系统的作用。

All I can think about, and this is probably because of our the times we live in, is it's just like a vaccine in your immune system.

就像打疫苗一样，表面上看是有点损伤，其实不是真的生病，但你的免疫系统会被激活，可能会觉得昏昏沉沉，有点发烧，这时候你心里就想：天啊。

Because it's like, you get the vaccine, you get, quote, unquote, damage, not really, but you you might get like, your immune system kicks on, and you might feel a little groggy, and you might get a little bit of a fever, and your intention is like, oh my gosh.

疫苗让我生病了。

The vaccine got me sick.

不是的。

No.

那是你的免疫系统在适应压力。

That's your immune system adapting to the stressor.

对吧？

Right?

那你猜怎么着？

And then guess what?

打完疫苗之后，你不会马上说：太好了。

You don't after you get the vaccine, you don't immediately say, great.

我现在打完疫苗了。

I'm now vaccinated.

我可以出门了，什么都能应付了。

I can go out in the world, and I'm a I can deal with everything.

不是这样的。

No.

他们是怎么告诉你的？

What do they tell you?

喂。

Hey.

得等大约两周，等你的免疫系统完全准备好才行。

You gotta wait a wait about two weeks until tell you then then your immune system will be ready.

为什么我们要等大约两周左右呢？

Why do we say wait until about two weeks or so?

很简单。

Simple.

因为你得慢慢适应、恢复、吸收，然后才能准备好，免疫力也才会上来。

Because you've gotta you gotta adapt, recover, absorb, and then you're ready and your your defenses are up.

锻炼也是同样的道理。

It's the same shit with the workouts.

对吧？

Right?

模式都是一样的。

It's the same kind of model.

情况完全相同。

Same deal.

所以，我不太愿意拿打疫苗来打比方，但我觉得这很重要，因为身体对压力是有适应机制的，虽然具体方式不同，但整体上都会经历一个适应过程，对吧？

So, again, I hate going to the vaccine side to explain things, but the reason I think that's important is because the body adapts to stressors, and yes, specific ways, but there's a general adaptation that we flow through, right?

不管是免疫系统、肌肉还是心血管系统，它们适应的时间长短不同，但起伏的规律是一样的。

And whether our immune system's adapting or our muscles or our cardiovascular system, the time horizons are different, but the ebb and flow follows the same pattern.

明白这个起伏规律后，你得像你说的，约翰，像我之前讲的那样，想想自己的倾向在哪里。

And I think knowing that ebb and flow, then you need to know, just like you said, John, just like I talked about, where is your bias?

对吧？

Right?

你的倾向在哪里？

Where is your bias?

是训练过度，还是训练不足，诸如此类？

Is it overworking, undertraining, etcetera, etcetera?

不是为了省时间、省恢复，就一味死磕？

Not to give down weeks, not to give recovery, to grind away?

你的倾向在哪里？

Where's your bias?

然后你就得在训练、指导和锻炼中加入一些东西，来平衡这种倾向。

And then you've gotta put things in your training and your coaching and your workouts to, like, combat that bias.

就像我们几周前在这档播客里聊过的认知偏见一样，那时候我们详细分析了它们是怎么干扰我们的，以及你必须提前做好准备，你知道为什么吗？

Because just like we talked about, you know, a couple weeks ago on this podcast where we talked about cognitive biases, right, where we sat and we broke down how they interfered and how you have to prepare yourself because you know what?

每个人都有认知偏见。

We've all got cognitive biases.

光知道有这东西，可不能觉得万事大吉了。

You can't just know it and then be like, oh, great.

这叫认知偏见。

Here's a cognitive bias.

你猜怎么着？

Guess what?

它会影响你，因为你也是人，这是人之常情。

It affects you because you're human nature.

你是个普通人。

You're human.

所以你得提前做好准备，时刻警醒，心里明白：哦，对，这事儿又来了。

So you gotta just prepare and be, you know, be ready so that you know, oh, yeah.

这种偏见是真实存在的。

This bias exists.

我肯定会中招。

I'm gonna fall for this.

我得提前做好准备，让自己不容易被它影响。

I've just gotta be ready, you know, to inure myself against it.

在恢复和训练量这个问题上，情况也是一样。

Same thing happens here when we look at recovery, training load.

就像我们之前讨论偏好间歇训练、长距离、冲刺或者最大摄氧量时那样，同样的偏见也在起作用。

It's the same bias when we looked at whether we like intervals or distance stuff or sprinting or VO two max.

你过去接受过哪种训练，就更容易偏向那种方式。

Whatever we've been trained on in favor, we have a bias towards that.

所以这时候，你真正要做的，是反过来对抗这种偏见，抱歉，我说错了。

So in this case, all you're trying to do is bias against to sorry.

你真正要做的，是给自己留出一点空间，去应对这种偏见，设一些提醒，让你能意识到：嘿。

All you're trying to do is to try and create some space so that you can deal with that bias and create reminders so that you know, hey.

我通常就会走到这一步。

This is where I tend to go.

所以我得提前规划好，或者一直记着这件事，这样当我一心想拼命训练时，能有个提醒，让我停下来想想。

So I'm just gonna plan this or keep this in here or keep this front of mind so that when my tendency is to work, work, work, I've got this down week in there that says, oh, wait.

没错。

That's right.

我总喜欢把人逼到极限。

I like to work people into the ground.

我得有这个提醒，不然我根本吸收不了，也调整不过来。

I need to have this thing or else I'm not absorbing and adapting.

反过来，如果你的偏向是恢复不足，情况也是一样。

Or on the flip side, your bias is under recovery, so forth and so forth.

史蒂夫，突然激动起来，聊起了疫苗。

Steve, getting feisty, talking about vaccines.

喜欢。

Love

就是这个。

it.

你知道，已经过去很久了，而且

You know, it's just been a long time and

但你没必要为此道歉，因为疫苗，任何疫苗，都只是最基本的生物学原理，对吧？

But I'm not going go down that you should not be apologistic for that because the vaccines, any vaccine, is just basic biology, right?

这些事情被政治化和散布虚假信息确实很遗憾，但生物学根本不关心你怎么想。

This politicalization and disinformation about these things is very unfortunate, but it's just biology doesn't care what you think.

生物学就是生物学。

Biology is biology.

这其实就是我们身体如何适应锻炼的方式。

It's how we freaking adapt to workouts.

对不起。

I'm sorry.

我有点跑题了，但你知道吗？真正棒的是什么？

I'm going I'm going off, but you know you know what you know what is great?

好的。

Okay.

雷纳托·科诺瓦写了一本特别棒的书。

Renato Canova put out this wonderful book.

其实更像一本小册子。

It's more like a pamphlet.

对吧？

Right?

《马拉松的科学训练法》。

The Scientific Approach to the Marathon.

明白吗？

K?

大概一百页左右。

It's like a 100 pages.

里面有些错字，因为是翻译过来的，但这本书真的非常出色。

There's some typos in there because it was translated, but it's it's a brilliant, brilliant book.

对吧？

K?

如果你翻到书里前面几页，他讲训练和适应那段，举的是什么例子？

And if you go to, like, one of the early pages where he talks about training and adaptation, what example does he use?

他用的是打疫苗和免疫的例子。

He uses vaccine and getting immunized.

换句话说，卡诺瓦就是用这个例子来说明训练适应是怎么发生的。

Like, that's the example Canova uses to explain how training adaptation occurs.

他为什么选这个例子？

Why does he use that example?

因为本质上是一回事。

Because it's the same shit, essentially.

就是施加一个特定的刺激。

Stimulus applied, a specific stimulus.

你的身体会以一种普遍又具体的方式做出反应，变得更强，从而能应对这种刺激。

Your body responds in a general and specific way so that it becomes stronger so that it can deal with that.

锻炼也是同样的道理。

Same thing in workouts.

所以当我们疯狂地做间歇训练时，你说这是基础准备，我们却在拼命冲刺，这到底是在干什么？

So what do we need if we're going crazy on intervals and you're saying it's the general prep and we're saying smash yourself, what are we doing?

我们是在施加很强的刺激，然后需要时间和恢复来消化这个刺激。

We're applying a very high stimulus, and then we need time and recovery to absorb that stimulus.

你明白吧？

You know?

可能会觉得有点发烧，或者肌肉酸痛什么的。

And we might feel a little feverish or or, you know, our muscles might ache or whatever.

这不过是刺激带来的正常反应。

That's just the sign of the stimulus applied.

这没什么坏处。

That's not evil.

这不过是刺激带来的正常反应。

That's just the sign of the stimulus applied.

只要给我们足够的时间和空间，身体就能恢复、适应，变得更强。

And if we give enough time and space, we recover, we adapt, we grow stronger.

道理都是一样的。

It's the same shit.

明白了。

Okay.

我

I'll

停一下。

stop.

真遗憾，这么简单、这么基本的道理，居然还得找个讲台来强调。

I'll There's no it's unfortunate we need a soapbox for something so empirical and so fundamental to life.

我的意思是。

I mean.

我想我去把卡诺瓦的书找出来看看。

You know, I think I'm gonna go find the Canova book.

我要拍张照，就当它是我的疫苗宣传单。

I'm gonna take a picture of it and be like, this is my pamphlet for vaccines.

所以任何教练都该看看，因为这简直是完美案例，不过算了。

So any coach should read it just because it's the perfect example, but anyways.

我的意思是，这也引出了一个更大的问题——我们训练时的偏见，往往就是理解停止的地方。

I mean, that also brings a larger thing kind of steering us back towards training is our biases tend to be where understanding stops.

这正是继续教育的重要性，对吧？

And that's the important import of continuing education, right?

所以我们才设立了学者计划，才建了俱乐部，才提供这么多资源，因为我们一直在持续学习。

It's why we created a scholar program, it's why we have the clubhouse, it's why we have all these resources, because we are always continuing our education.

但教育、内容和信息的来源也同样关键。

But the source in of the education and content and information is key too.

对吧？

Right?

不幸的是，我们生活在一个民粹思维和直觉思维——通常都是错的——越来越容易传播的时代。

We live, unfortunately, in an age where the populist mindset, the intuitive mindset, which typically is wrong, is becoming more and more easily accessible.

以前那些江湖骗子挨家挨户兜售蛇油，就是利用这种幻想式的思维——只要我解释不了某个现象，那它一定是什么神奇古怪的东西。

You used to have the charlatans who went around and stole snake oil, you know, city by city, who create who cater to this concept of fantasical magical thinking that if I can't explain a phenomenon, it must be some wild and crazy thing.

所以，没错，这种说法听起来挺有道理的，因为它够离奇、够梦幻，正好迎合了我们内心那个小孩。

And so, yeah, that seems somewhat plausible because it's wild and crazy and it's very fantasical, but that caters to our inner child, right?

小时候我们给孩子们讲童话故事，但长大后，我们就得成为现实的守护者。

And we tell kids these fantasy stories and things when they're young, but as we grow up, like we have to become stewards of reality.

守护现实意味着不断去探索世界真正的运行方式，而不是我们希望它如何运作。

And being a steward of reality means you're continuing to seek out understanding about how the world actually works, not how you want to work.

这就是为什么科学和科学方法如此艰难，因为你大部分时候都是错的。

And that's why science, the scientific method, is so tough because you're wrong most of the time.

你的假设错了，因为证据不支持，这很难受，因为你得学会用心理机制来应对犯错——因为犯错会让你怀疑：我还能相信自己吗？

Your hypothesis is wrong because the evidence and that's tough because now you have to create cognitively coping mechanisms with being wrong because being wrong means can I trust myself?

我还能掌控一切吗？

Can I do I have control?

你必须开始学会质疑。

You you have to start to have this doubt.

对吧？

Right?

但犯错只是说明，嗯，我找到了一种行不通的方法。

But the the being wrong just means, alright.

我只是发现了一种不奏效的方式。

I just found out a way it doesn't work.

对吧？

Right?

就是托马斯·爱迪生那种心态。

It's that Thomas Edison mindset.

我发现了上万种灯泡不工作的方式，正因如此，我才最终弄明白了灯泡是怎么工作的。

I figured out 10,000 ways that light bulbs didn't work, and so that's why I was able to figure out how light bulbs work.

这就是科学方法。

That's the scientific method.

对吧？

Right?

这就是实验者。

That's the experimenter.

库诺瓦会这么说。

Kunova will say this.

你知道，所有教练都会讲这一点，这其实就是一个实验。

You know, all coaches will say this is, you know, it's this experiment.

我们往往更倾向于信任那些有系统的教练，因为我们默认他们早期在运动员身上做过大量尝试，也经历过不少失败或适应不良。

And we tend to glean towards coaches who have a system because we assume early on they experimented and had a lot of lack of success or maladaptation in their athletes.

通过反复试错，不断调整，他们最终形成了更有效的训练体系，预测性更强，假设也更贴近实际结果。

And through enough error, trial and error with the early athletes, they came to a better system that had a more accurate predictability and that their hypothesis was more aligned with the actual results.

这套方法是否适用，还得看你的运动员群体水平。

And that works depending on your athlete population level.

这就是为什么我们有这个播客，强调：你不是职业选手，就别照着职业选手的方式练。

This is why we have that podcast where it's like, you shouldn't train like a pro if you're not a pro.

别随便从某篇文章里看到基尼西·贝克尔是怎么练的，就照搬过来，还降低训练量和强度，用在初中生、二队高中生，甚至是一队高中生身上。

You shouldn't extrapolate or, you know, kind of, lower the percentage of volume and intensity for your athlete if they're a frosh high school runner or even JV high school runner, even varsity high school runner, if you read about something on some article of what Kinesi Bakele did to get fit.

这中间的差距实在太大了。

Like, there's there the it's it's a the the chasm is too steep.

这两者之间的鸿沟太宽了。

It's just too big of a canyon between the two.

高中生就该按高中生的方式训练。

High schoolers are trained like high schoolers.

初中生就该按初中生的方式训练。

Middle schoolers are trained like middle schoolers.

大学生就该按大学生的方式训练。

College athletes are trained like college athletes.

与其直接跳到最顶尖的水平，不如多看看和你处境相似的同龄人是怎么做的。

Your immediate peer group and what they're doing with a similar athlete population is the better informant rather than jumping up three or four clicks to the most elite of the elite.

但我们总是把那些极少数的顶尖人物理想化。

And we but we tend to glamorize that outlier, that elite person.

听说英格丽·布里顿他们现在都这么练。

Oh, the Inger Britons are doing all this.

哦，你知道吧，Sentriots 就是靠这套才赢的。

Oh, you know, oh, Sentriots did this to win this.

哦，原来扎卢日内是这么做的。

Oh, this is what Chris Zelenskyy did.

明白了。

Okay.

我也得试试这一套。

I gotta do some of that.

问题就在于我们太自大了，总觉得跟那些天赋异禀的怪才、顶尖人物在一个档次，以为照搬他们的做法就能拿到同样的结果。

And it's this hubris that, like, we're in the same ballpark as these, you know, freaks of nature and outliers that we can even begin to, like, do things similar to them and expect a similar return.

之所以大家总盯着这些例子，是因为它们太容易吸引眼球了。

It's just that they're immediately available because it's clickbait.

一想就是：那些最顶尖的人到底在做什么？

It's like, oh, what's the best of the best doing?

于是就想直接照抄，改头换面用在自己身上，但几乎从来不管用。

I'll just copy and paste and remanufacture that for my own, you know, guises, but it rarely, if ever works.

这只不过是对顶尖水平能做什么的一点暗示，但正因如此，像弗恩·甘贝塔、丹·帕特这样的教练教育专家才总强调：先把基本功练好，因为我们99.9%的人带的运动员，其实只需要把基础打好就行。

It's just a hint at what could one could do at really high levels, but this is why Vern Gambetta, Dan Path, like a lot of like the the really, you know, intelligent stewards of coaching education talk about get better at the basics because 99.9% of us are going to work with athletes who just need to get better at the basics.

我和史蒂夫偶尔很幸运，能接触到一些天赋异禀的运动员，但这类情况反而更难处理，原因也不一样。

Very rarely, Steve and I have been blessed at times to work with some freaks and those are really tricky problems for different reasons.

不过，我至今带过的，还有史蒂夫带过的大多数运动员，都是普通人，他们需要的只是把基本功提升上去。

But most of the athletes I still work with today and have worked with in the past, and Steve as well, have just been normal people who just need to get better at the fundamentals.

对的。

Yep.

我觉得这个区别特别关键。

And I think that, you know, that distinction is so important.

说到恢复周，确实有些人天生恢复能力超强，他们的优势就在于恢复快。

To tie this back to Down Weeks, there are people who are freaks of nature who recover like no other, whose power is to recover.

比如艾伦·韦伯巅峰时期就是这样。

I mean, that's Alan Webb at the height of his career.

对吧？

Right?

是的，没错。

Oh, yes.

但即便如此，

But even then,

我们得记住，经历了那场史诗级的25分钟冲刺，最后一组还做到50次，第二天该怎么做？

we gotta remember after the epic '25 quarter with the last one at 50, what do you do the next day?

休息一天。

Day off.

什么也不做。

Day of nothing.

休息一天。

Day off.

休息。

Off.

休息一天。

Day off.

但你知道，关键就在这儿，通常‘休息周’被误解，就是因为咱们总拿最顶尖的那批人当例子，他们恢复起来确实更有余地，毕竟他们本身就是恢复能力超强的怪才。

But you know, that's the key there and that's often where I think the down week kind of gets a bad rap is because we pull from the elites of the elites and often they have more wiggle room, right, in terms of their recovery and often have gotten there because they are freaks of nature in terms of recovery.

而且他们的生活方式本来就是为恢复量身打造的。

And also their lifestyle is set up for recovery.

想想2020年疫情期间，NBA季后赛在迪士尼举办，整个赛季都封闭在佛罗里达，那会儿可真是个特例。

Like, let's remember the NBA lockout playoff period tournament in Florida, right, at at Disney in 2020 because of the army lockdown because of the pandemic.

那届季后赛其实特别有意思，球员们整天就住在酒店里。

That was, like, actually a really entertaining playoff because all they did was they lived in the hotel.

他们早上起床，直接去球场打球。

They went to the basketball court and played.

打完球，回酒店，再起床，再去球场，就这么循环。

They went back to the hotel back and forth, back and forth.

根本不用坐飞机。

No flying.

也不用熬夜赶飞机，飞到下一个城市。

No, like, up at up until 3AM flying into the next city.

根本不用出差。

Like, no travel.

啥都不用操心。

No nothing.

所有NBA球员都说：我们太喜欢这样了。

And all the NBA players are like, we love this.

感觉特别好。

We feel great.

比赛打得特别有活力。

And the play was energetic.

那场比赛简直是我好久以来见过的最精彩的NBA篮球了。

The play was like, it was some of the best NBA basketball I've seen in a long, long time.

是的。

Yeah.

因为他们都恢复得很好。

Because they were recovered.

他们根本不用干别的，就专心打球就行了。

Like, they didn't have to do anything else but play games.

不用到处跑。

No travel.

是的。

Yeah.

没错。

Exactly.

你要是整天要上学，情况就不一样了。

And it's it's a different ballgame when you're going to school all day.

或者你得上班，或者有新生儿，哪怕只是有孩子，等等，情况都不同。

Or you got work, or you got a newborn, or even just kids, or whatever.

对。

Yeah.

这些压力都会影响表现，这些因素你必须考虑到。

You know, all those stressors impact things, and that's where you have to take that into consideration.

外部压力越大，比如远离训练、跑步这些事，你就越需要在恢复周之类的时候留出更多余地，因为已经有研究证实了这一点。

And the higher often the higher the external stressors away from the track or running or whatever, the more you have to create wiggle room on, like, down weeks and stuff because, like, here's here's and there's there's been research studies behind this that show.

如果你生活中的压力已经爆表了，哪怕你的运动压力只是普通水平，甚至算不上多大，你也根本没法适应。

If your life stressors are through the roof, even if your athletic stressors are quote unquote manageable or normal or not that hard, you won't freaking adapt.

你根本不会进步。

Like you don't get better.

如果因为生活压力导致皮质醇长期居高不下，你就不可能适应。

If cortisol is through the roof chronically because of life stressors, you don't adapt.

你的力量、耐力，或者任何方面的提升都不会出现。

You don't see gains in strength or endurance or whatever have you.

这正是我想表达的核心观点，对吧？

And that's my message, right?

研究和实际表现都清清楚楚地说明了这一点，但我们常常忽视它。

That's it's like clear as day in the research and clear as day in performance, but we often neglect it.

我们常常坐在那儿，有时候还会想：他们的训练也没多难啊。

And often we sit there and sometimes we're like, well, their training's not that hard.

那你想想，他们是怎么做的？

Well, you know, what do they do?

你的生活怎么样？

How's your life?

就像我的好朋友兼教练同事吉姆·贝文，他在莱斯大学执教，那是一所学术压力特别大的学校。

Or as a good friend and coaching colleague, Jim Bevan, who coaches at Rice University, a very, very tough academic university.

今年他们的女子队进了全国赛。

They're women made nationals this year.

每年他都会跟我说，史蒂夫，到了期末考试周，我们就停训了。

And every year he'd tell me, Steve, it's finals week.

我们根本不训练。

We're not practicing.

他说，我年轻的时候也试过照常训练，

And he'd be like he'd be like, when I was young, I tried to practice.

但后来发现根本没用，练了也白练。

But then I realized it was useless because we got nothing out of it.

运动员们状态全无，接下来好几周我们都像打了败仗一样。

Athletes were dead, and we'd come out of it looking like shit for several weeks on end.

所以我们现在训练量少多了。

So we're just not practicing as much.

你懂的。

You know?

我们所有人都减少训练了。

Everyone we're just not practicing.

你就得接受现实，顺其自然。

We're just it's it's it's you just take it for what it is.

迈克·史密斯从乔治城大学转到NAU后也注意到了同样的情况。

Or even Mike Smith noticed the same thing when he went from coaching at Georgetown to NAU.

他跟我说：‘马库斯，你看看弗拉格斯塔夫这些孩子，根本没什么压力。’

He'd be like, dude, Marcus, like, these kids in Flagstaff, they don't have a care in the world.

生活轻松得很。

Life's just easy breezy.

他们一下子就适应了，仿佛一夜之间就调整好了。

They just boom, like adapt to things overnight.

但他以前在乔治城大学的时候，那里的学术压力特别大，情况就没这么简单直接。

When he was at Georgetown though, again, really rigorous academic spot, it was not quite as cut and dry and straightforward.

我还记得，如果你在常春藤联盟参加Heps比赛，那简直就是你的超级碗。

And I remember too, like, you know, if you compete in the Ivy Leagues at Heps, that was your Super Bowl.

那就是一切的全部了。

Like, that was that was it.

我们其实更看重Heps，甚至超过NCAA锦标赛。

We actually valued Heps more higher than NCAs.

为什么呢？

Why?

因为比赛的条件是

Because the playing field was

公平的。

level.

每个人都得

Everyone had

每学期修二十个学分。

to take 20 credits a term.

大家经常得熬到凌晨三点，才能把作业、阅读和所有任务做完。

Everyone had to, like, stay up till, like, 3AM regularly just to get all the homework and reading and assignments done.

我们当时作为运动员，每年二月都会聊起这件事，心想：终于公平了。

We felt like and we would talk about this as athletes in this back in the February, like, alright.

我们心里都明白，这种高强度的学术压力，对我们的影响可能和州立大学的学生不一样——他们能拖到五年毕业，而我们必须在四年里完成，否则在常春藤联盟里是件大事。

We finally have a level playing field, you know, because we understood implicitly the impact of this academic rigors and stress we're subject to in that environment might have not been the same as someone who was at a state school and who could have a little bit more wiggle room to take five years for the undergraduate when you had to graduate in four years or else at the Ivy because that was really big to them.

对吧？

Right?

所以整体压力更大，负担更重，根本躲不掉。

And so it created a lot more pressure and a lot more load globally that you just was inescapable.

没错。

Exactly.

这确实是我们都得面对的一个现实。

And that's it's it's just a reality that we all have to deal with to a degree.

但明白这一点，你才能更好地应对。

So but understanding that allows you to deal

这种压力。

with it.

而且

And the

所以那种照搬别人的方法，尤其是看到顶尖运动员就以为找到了秘诀，其实不然。

And that's why the copycat method, especially when you're looking at elite athletes and you're like, oh, this is the key.

他们就是这么做的。

This is what they do.

不是这样的。

It's like, no.

如果你跟去过东非、肯尼亚那些地方的人聊过，就会明白。

They're sitting like it's it's the if you talk to anyone who's been to East Africa or Kenya or whatever.

不是的。

No.

关键是坐在沙发上什么也不做，就光是喝喝茶，一坐就是好几个小时。

It's the sitting down on the couch with doing nothing but drink tea in between for hours.

对啊。

Yeah.

你明白吧？

You know?

这可是个特别关键的因素。

That's a big, big essential ingredient.

我记得有一次在普雷方丹，那年我坐下来跟康诺弗一起吃午饭，聊了整整三个小时。

I remember I was at Prefontaine, you know, it was actually I think it was the year I sat down and had lunch and talked with Conover for, like, three hours at Pre.

我记得当时是去跟他吃午饭、聊天。

But but I remember going in to go have lunch and talk with him.

我看到阿斯佩尔·基普罗普就坐在他家阳台上，一动不动地晒太阳。

And I saw Aspel Kiprop just sitting on his balcony, literally staring in the sun.

他手里没拿手机，啥也没干。

Like, he wasn't no phone, no nothing.

他就只是坐在阳台上，悠闲地待着。

He was just chilling on the balcony sitting down.

三个小时后我出来的时候，

Three hours later, I come out.

那家伙还坐在原地没动。

The guy hadn't moved.

也没玩牌。

Wasn't playing a card game.

没玩手机，没看电视，没听音乐，啥都没有。

Wasn't no phone, no TV, no music, no nothing.

他真的是就那样坐着，对了，当时腿还搭在个小脚凳上什么的。

He legitimately was just sit this time actually, you know, his legs were up on, you know, a little ottoman or something.

真是让人惊讶，这家伙整整三个小时都没动一下。

It was just like, wow, for three hours this guy didn't move.

但这其实还是跟肌肉紧张有关，对吧？

But it goes back to muscle tension, right?

训练的时候，我们通过离心收缩、离心-等长-向心的三相模式，制造了大量的肌肉紧张，你知道的，就是这些方式在起作用，对吧？

So like when we're training, we're creating a lot of muscle tension, you know, through eccentrics, through triphasic periods of eccentric, isometric, you know, concentric, and the ways we're engaging that, right?

这就回到史蒂夫说的那个概念了——你的肌肉紧张日是哪几天？这种模式又是怎样的？

And this goes back to Steve's concept of what are your muscle tension days, right, and what's the pattern of that?

研究表明，睡眠并不一定是修复和恢复肌肉组织的关键因素。

Studies have shown that sleep isn't necessarily the thing that creates repair and recovery for muscle tissues.

睡眠真正起作用的是帮助大脑修复、促进脑脊液的释放等等。

Sleep's the thing that more creates repair and recovery for the brain and releases cerebrospinal fluid, etc.

真正让肌肉组织得到修复和恢复的，是放松的状态，完全没有紧张。

What creates repair and recovery for muscle tissues is a relaxed state, no tension.

你只要躺在床或地板上，四个小时一动不动，这对肌肉来说就跟睡眠环境差不多，因为它们根本不需要发力紧张，对吧？

You could just lay down and not move in a bed or on the floor for four hours, and that's a very similar environment to sleep for the muscle tissue because they're just not being asked to tense up, right?

那什么是运动损伤或者肌肉拉伤呢？

I mean what is an injury or a muscle strain?

就是组织绷得太紧了。

It's an overly tense tissue.

它们被称为软组织。

It's they're called soft tissues.

所以得保持柔软，对吧？

So they need to be soft, right?

如果给它们足够放松和修复的空间，那恢复效果就能翻倍，甚至三倍。

If we give them that space to be soft and repair, well, yeah, you can then double or maybe triple.

但如果你的工作是带孩子，整天跑来跑去，忙着管那些三年级的小朋友，或者一整天八小时都站着，那身体就额外承受了大量紧张。

But if your job is to then go and, you know, teach kids, be up and down, moving around, you know, getting that little, know, third grader in or working in an environment where you're up on your feet all day for eight hours, that's a lot of extra tension in the system that's being applied.

虽然这种紧张程度很低，但日积月累下来，总量可能比那些顶级运动员还高。

Even though it's very low grade tension, it's still from the cumulation of tension more than, like, say, these other elite athletes are doing.

如果你跑完18英里，接着又站八小时上班，这种累积的紧张感其实非常高，可能比那些顶尖运动员还厉害。

So if you're doing a long run of 18 miles and then you're up on your feet for eight hours at your work, the cumulative tension is very high there, probably more than actually these elites.

我觉得我们最欠缺的就是对整体负荷的准确判断，所以恢复周才这么重要——我们总是搞不清，每周80英里的训练量到底累积了多大压力。

And that's, I think, what we're bad at and why the adaptive or down week is so important because we're really bad at kinda getting a correct understanding of the cumulative load and the culmination of week after week at 80 miles.

对吧？

Right?

我们虽然按周来追踪，但你的身体可不分什么周啊月的。

I mean, we call it we track it in a week period, but, like, your body doesn't know a week from a, you know, necessarily a month.

它只认得习惯、负荷，还有减负。

It just knows habituation and of loading and then also deloading.

对吧？

Right?

所以在我这套方法里，第一周，也就是入门周，总体负荷和强度通常控制在75%左右。

And so that's why, like, with my paradigm, like, that first week, that intensive week, that introduction week, the in general, the load is at three quarters or 75% of the total load intensity and volume.

对吧？

Right?

到了稳定周，才会提升到100%。

The stabilization week is then when we bump it up to the the 100%.

我觉得这才是该达到的最大值，好让身体收到足够强的信号，引发充分的损伤和修复——当然，接下来的一周必须降到三分之二的负荷。

That's the maximum we I think, okay, this is the amount we want to really create a strong, strong signal so we can get a lot of damage and a lot of reconstruction, provided that the next week then goes down to two thirds of the load.

然后，就像我说的，我们会再回到那个巩固周，负荷再次回到100%。

And then we go back, like I said, to that consolidation week at a 100% again.

如果你能比前两周更好地应对这100%的负荷，那我们就可以继续推进到下一阶段。

And if you can manage that 100% load for that week that you, you know, were subject to two weeks prior to the stabilization week better, then yeah, we can move on to the next.

但如果做不到，那就直接降到三分之二。

But if you can't, boom, back down two thirds.

我们拿每周跑100英里来举例，这样好理解。

And you look at that and let's say we're just running 100 miles a week to make it easy.

第一周75英里，第二周100英里，减量周65英里，然后再回到100英里。

75 miles the first week, 100 miles the next week, 65 miles the down week, 100 miles again.

这样来回折腾，人脑子都快炸了。

You go but that but that make people's head hurts.

为什么？

How?

不是这样的。

No.

你想想看这个情况。

Like, but you look at that.

我的意思是，这四周的训练量可不小。

I mean, that's a lot of work in a four week period.

关键是要合理安排周期，让身体真正能吸收、能进步，而不是光说一句‘嘿’。

It's just you periodize or undulate it appropriately so the organism could actually absorb it and could actually get better from it rather than just say, hey.

你知道我们该怎么做吗？

You know what we'll do?

连续四周，每周都跑75英里。

75 miles every week for four weeks straight.

一点变化都没有。

No no change.

这 probably 不是最佳方案，因为长期积累的小损伤会演变成大问题，最终导致恢复不足，而不是我们想要的积极适应反应。

That's probably not the better the best approach because it leads to a cumulative unraveling, a cumulative micro damaging that becomes a macro damaging that becomes a cumulative under recovery syndrome versus actually the positive general adaptation syndrome we want.

说得太对了。

Spot on.

我觉得还行。

I think all right.

我们这期播客聊的内容可真不少。

So we've we've covered a lot in this podcast.

确实如此。

We tend to.

对。

Yes.

我们谈了疫苗。

We talked about vaccines.

该聊的我们都聊了个遍。

We It's we have covered we have got run the gamut.

如果要总结一下，我们从压力和适应说起，现在回头看看，提醒自己记住这些，搞清楚自己容易偏向哪个方向。

And if I think of what's the takeaway, we started with stress and adaptation, and it is reviewing and reminding yourself of that, understanding where your bias goes towards.

你是偏向过度训练吗？

Is it towards overtraining?

是偏向于恢复不足吗？

Is it towards under recovering?

你的倾向在哪里？

Where is your bias at?

然后找到一套适合你的方法，来应对这种倾向，确保你定期安排休息周——这不仅是预防性的，更重要的是能帮助你恢复，让你持续朝着正确的方向适应。

And then figuring out a system or a method that works for you to deal with your bias so that you have consistent, regular, down weeks in there as both preventative, but also more importantly, restorative to make sure that you keep adapting in the right direction.

在当今这个时代，尤其是在长跑圈里，主动安排休息周其实需要勇气。

And it's it's like it in today's world and in our distance running world, it takes, like, courage to take the down week.

尤其是现在一切都变成公开的竞技游戏了，对吧？

Especially with all of it being gamified in public, right?

你的运动手环、心率监测设备一响，就说你没达成目标、没走够步数、没跑够里程，好像你哪儿不对劲似的。

I mean if your GPS, your little heart rate variable monitor, beep at you and be like, You didn't meet your goal, you didn't meet your steps, you didn't meet your miles, what's wrong with you?

其实没什么不对，这本来就是训练的一部分。

And it's like, Nothing's wrong, it's training.

这只是一个训练的过程。

This is a training process.

别听算法的。

Don't listen to the algorithm.

对。

No.

那种游戏化设计是给那些连门都迈不出去的人准备的。

Because that's made for the average The gamification is made for the person who has trouble getting out the door.

大多数有竞争力的人根本不会有这个问题。

Most competitive people don't have that trouble.

他们的问题是舍不得休息，总觉得有人此刻比你更拼命。

They have trouble resting because they think someone somewhere is working harder than you right now.

那又怎样？

And it's like, so?

那又怎样？

So?

我觉得这其实也是。

And I think the it's also yeah.

你还需要一个判断标准，知道什么时候、什么地方会出现低谷，我总是用‘分解与重建’来理解。

You have to have the heuristic too about when and where the higher low like, I always just think of breakdown and rebuild.

分解与重建。

Breakdown and rebuild.

训练就是一种分解过程。

Workouts break down.

休息和恢复才是重建的过程。

Periods of rest and recovery rebuild.

你给的恢复时间，够不够支撑你安排的训练强度？

Do you have enough rebuilding to support the amount of breakdown that you subject that person to or that athlete to.

所以每次设计训练计划时，我都会想，好吧。

And so that's whenever you write a workout, you go, okay.

我设计的不只是训练内容，那只是最简单的一部分。

I don't just write a workout, and that's the easy part.

明白了。

Alright.

我们接下来做什么？

What we're gonna do?

走吧。

Let's go.

做十个深蹲。

10 times a quarter.

要快。

Real fast.

肯定会很有趣。

Gonna be a lot of fun.

那太好了。

Well, great.

你还要考虑到，嗯。

You gotta also think, okay.

我们之前做过这个。

We did this.

这个时候，这位运动员的训练损耗到底有多大？这是我提出的假设。

How much breakdown at this time for this athlete does that is my hypothesis does it incur?

那之后，我该给他们多长时间的恢复期呢？

And how much, you know, rebuild, period, am I gonna give them afterwards?

我是怎么想的？

How much do I think?

所以这就是为什么我们需要明确区分训练周期——一般发展期、专项期和竞技期。以前我们叫法不一，但我每次讲都希望说得更清晰些：在一般发展期，损耗大，恢复少。

And so that's why having those periodization paradigms of general developmental, you know, specific and performance, which we've called other things in the past but I try to get crisper every time I talk about them, is in the general development, a lot of breakdown, not that much rebuilt.

但到了竞技期，损耗几乎为零，我们做的只是把体能优势充分释放出来。

But as we move closer to the performance period, almost zero to no breakdown, and all we're doing is just having basically rebuild an expression of fitness.

如果你已经进入运动员的专项或竞技期，还在大量拆解他的身体，那你得问问自己：我为什么要这么做？

And so if you're in the specific and performance period for that athlete and you're breaking them down, you have to ask yourself, why am I doing this?

因为这个时候，本不该有太多损耗。

Because we shouldn't be having much breakdown.

现阶段我们安排的训练负荷，几乎不会造成身体损耗。

The workloads that we are subjecting to at this time have little no breakdown.

这就是为什么人们通常只做一两件事的原因。

This is why, you know, people do one or two things.

对吧？

Right?

要么经典地减量或降低负荷，确保不会出现过度疲劳；要么像迈克在奥本大学对运动员做的那样，保持正常的稳态水平。

Classically taper or back off to ensure there's no breakdown, or they do say what, you know, Mike does at AU with his athletes, just maintain the homeostatic normal.

比如你平时每周跑70英里，周三还跑10英里，那就继续跑，因为你已经证明，在整个训练和发展阶段，这种负荷现在不会再造成任何损伤了。

Like, if you're used to running 70 miles a week and a 10 mile run on whatever, you know, on a Wednesday, keep it up because it's like you've demonstrated throughout this whole period of training and development that now this stress no longer creates any breakdown.

它已经变成一种稳态了。

It's it's homeostatic.

所以关键在于，你要搞清楚，你希望运动员最终达到什么样的稳态水平。

And so that's always like, the the key is figuring out what are you trying to graduate people to become homeostatic.

如果教练或运动员自己做不到，尤其是那些年轻又热情的运动员，往往难以控制节奏，那就得主动降低负荷，无论是通过减量期还是恢复周，确保他们获得足够的恢复，这样才能真正对训练产生积极的适应反应。

Or if you can't or they can't, as a coach or an athlete, have the wherewithal to stay within themselves as a lot of young enthusiastic athletes don't, then purposely backing them down, whether it's in a taper or in a deload week, to ensure they're getting the rebuilding they need, the period of rebuilding they need to actually respond in the direction you want to the training they're subject to.

我没法说得比这更好了。

I couldn't have summarized it better.

我觉得你说得特别到位。

I think that's spot on.

要了解自己的压力和适应反应。

Learn your stress and adaptation.

搞清楚自己的训练周期。

Learn your cycle.

也许可以稍微了解一下疫苗。

Maybe understand vaccines a little bit.

不好意思。

Sorry.

我待会儿去读一读卡诺瓦的那本书。

And, you know, I'm gonna go check out that Canova book.

对你训练和生理知识都有帮助。

It'll be good for your training, good for your biology knowledge as well.

再次感谢你的收听。

And thank you once again for listening.

不管跑题多少，我们始终致力于提供价值。

Tangents and all, we try to provide value.

这正是大家想要的，史蒂夫，我们这儿就是这么做的。

This is what the people want, Steve, and that's what we do here.

我们提供他们真正需要的东西。

We give them what they want.

没错。

That's right.

谢谢大家收听。

So thanks for listening.

去看看《跑步学者》这个项目吧。

Check out the Running Scholar program.

加入我们的社群。

Join the clubhouse.

积极参与进来。

Get involved.

我们所有的课程都会深入探讨这些内容，欢迎去看看。

We go deep on there on all of these things in all of our courses, so check it out.

谢谢收听。

Thanks for listening.

我们下次再聊。

Until next time.