tag:blogger.com,1999:blog-17468166758125449402024-03-25T07:06:07.187-07:00TAKO窩個人方便紀錄用,無法留言,見諒,有問題請私 https://www.facebook.com/tako.sun.9Unknownnoreply@blogger.comBlogger243125tag:blogger.com,1999:blog-1746816675812544940.post-86571105651704944472024-03-23T03:37:00.000-07:002024-03-23T03:37:20.967-07:00MyWhoosh - 40MIN Z3<p>今天測試了一下 3W/kg 的課表,主要是Z3,有稍稍修改了一下,把10的Z3改成從底到頂的漸升,這個方式結果來說還OK,只是目前看枇極限就是4組了,第4組開始已經有點力不籨心,但還是可以完成就是。</p><p>後面的3組1分的Z4(95%)也是測試,感覺可以拉到105%左右。</p><p>總結,還是要練,不可以再偷懶了。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi332dv3u7B-tj0pBxEJkAcFnteTmZRf09gTvAYXgVZvfkyaON2bxuHs7ZMbPoSFDL0Cn2uemoF67LvEUUhEHzoh5rLextIcsv_VWO1zuwknxVPHaccXc2JOCIEtVNe9RublohNZN03-pBCnljpaS8kDgACtU8OmJgYW9sKrknOgre_WCwj-sJOf5gZdqo/s695/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-03-23%20183149.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="277" data-original-width="695" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi332dv3u7B-tj0pBxEJkAcFnteTmZRf09gTvAYXgVZvfkyaON2bxuHs7ZMbPoSFDL0Cn2uemoF67LvEUUhEHzoh5rLextIcsv_VWO1zuwknxVPHaccXc2JOCIEtVNe9RublohNZN03-pBCnljpaS8kDgACtU8OmJgYW9sKrknOgre_WCwj-sJOf5gZdqo/w640-h256/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-03-23%20183149.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="660" data-original-width="1422" height="298" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhFOTwjTpv02rYwwnPigDXWSjGw6jtWQSzZ2EFRLGFlyExLxa-K7ih9sVXzBXxGOEZ7T_XUFUgumt7Y3qD8SJmOMaHfp9aoK9-cYmesGkOJ53zgBkiuYeayxpspbueZ7ULvVrYrGAjdasLQqpZ9of_vMRCR_K6aocrw9qF0Bp3irfQUkTiWGpuMQjm4JE0/w640-h298/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-03-23%20183112.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-80514986412608916802024-03-21T04:47:00.000-07:002024-03-21T04:47:47.625-07:00輪霸西濱100後總結<p>輪霸西濱,發現了自己最需要補強的地方,那就是Z3,完全整個忘了有Z3的存在。</p><p>所以訓練中又加入了Z3,現在有了AI可以輔助來訓練,可以提供更富有變化的課表,強度剛剛好,不過還是有刻意加重了一滴滴。</p><p>這個課表之前有踩過一次,這次踏頻保持在8X就很順利的踩完了,這個課表踏頻能到9X,就要換間隔時間更長的,最終至少Z3要可以20分才行。</p><p>其他的課表也要是混合著踩,不能只專注於Z3。</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgWDCQx3_ua0kdORlgrMTrDvBKJKpnA7hhzhn7YU2BzX1VMxJ2cR9nRAd-tPtEHq31p4KTz0JrhYqEizZCmlDOeZm1x6XK94CwYnG_sW8dV9CPrYM2-LxxWGg0l1dcCMr8juCrAFUn5yywHV-LUUrczLcCsqXya-JVoPWkjlOrNE5sSvfBXDJxPadK2YZ4/s1509/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-03-21%20193626.jpg" imageanchor="1" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" data-original-height="545" data-original-width="1481" height="236" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhm1w1Bp2H0WXSAVcdrPNuILoWMUT8sZHRGLO1f7paUovKqHXa2Kdba367UDjfa0L54tYWOYbuF8IrVtDAhAS02zvBlkQ_VFTlRoHcPNqwkHdUAobHX2z-8nPBeth5QE1jw9LB9CDFyEWqIB6_i6pKvyXiZEEDwub1Q0kZaLIuYfN9GRQnbcgJCZ-zbz8E/w640-h236/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-03-21%20193810.jpg" width="640" /></a></div><br /><p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-77430085777614481232024-02-26T03:17:00.000-08:002024-02-26T03:17:06.574-08:00功率訓練 Z2-10 Z3-5<p>今天本來是表訂休息日,因為周六周日沒外騎,所以今天就有氧一下。</p><p>自己就弄了個課表,簡單的4組 10分鐘Z2 + 5分鐘Z3,因為Z3太弱了都沒什麼練到,所以未來要多加入Z3到課表裡。</p><p>Z3排的時間不敢太長,所以保守的只排了5分鐘,今天的踏頻也很保守的只在8X而已,果然保守一點是對的,踩到第3組時,發覺開始吃了,第4組灳是勉強的在踏頻不低80下完成的,後來發現課表多排了一組,就直接跳過到緩和了。</p><p>總結:Z3真的要加強,不能老是只練Z2。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEge5wJryJihy_g2ApuLuerhzKAxi-EIKPy0Q1Y66o04uMKMdZAK-lZPRpCvA0M-i6uGGg_RVkRczL9E0com9lbA8m_yIzM2525U_-a1-PixD1XbKQMagrjAt4K2ScXh7PaW45w_9NqxRYi4Pt0gihrber8g3YogBepMzYg02YkBPS9jg1VQqSCtg89yfls/s322/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-26%20175557.jpg" imageanchor="1" style="margin-left: 1em; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGCF4zJxVtvSnr8LtVtl6F0geGCrBTLd13RuQgARXs5Es7QHN4MNNUR5RM1X_GQvtwLk0VkGtextRdjYPefg-FjJ2ShjmAcsPOiZRwWGjLNwsTTcor1lj7YrBM57rozw0iSrykjuSDTXz93yrrDYlne1voJSzcERl6Cu-HWQRrvRi4IE-dXALVkwYJDE/s728/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-22%20202858.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="728" data-original-width="207" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiQGCF4zJxVtvSnr8LtVtl6F0geGCrBTLd13RuQgARXs5Es7QHN4MNNUR5RM1X_GQvtwLk0VkGtextRdjYPefg-FjJ2ShjmAcsPOiZRwWGjLNwsTTcor1lj7YrBM57rozw0iSrykjuSDTXz93yrrDYlne1voJSzcERl6Cu-HWQRrvRi4IE-dXALVkwYJDE/w182-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-22%20202858.jpg" width="182" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEitySypIaCtsbcs-liaMg10sgOSt2CuQQgipRixcVuiLMxq5iDeBajPKOEpNYT-zOkDz8X78JCdM_6p9G0LpkN1h6RaiHMEN8d3PK_UegLhHqO7L9Laeehshs-FwlvcY0YLuYbVgvGdIdYOKuhUeteZ6dYn3QW17TaCWnbWa5GlPU3Mc30ZC7pp-KCCUjM/s1511/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-22%20202918.jpg" imageanchor="1" style="margin-left: 1em; 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margin-right: 1em;"><img border="0" data-original-height="282" data-original-width="706" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiBvvwVu8_4g80HsiicZG7befYgxZvR2vGPF9WQZGx_5rt_9AaQxdhTyjOMtznAtQ5T5bFEfR2lSgtyHWu8ZIushrWMtZGr9CAqcFdqc7ydLzcaFJvivCgFJobHKzoRFYD-5-2-us5mYxYzw7fTwiw0uC4-Usu58i_Cg9s2nkwJWKbh6tmkZzJGJy5EFrA/w640-h256/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-21%20184209.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-45766417736744095712024-02-20T06:00:00.000-08:002024-02-20T06:00:00.611-08:00MyWhoosh - Nabatean Trail<p>現在因為時機好,靠AI算圖在賺零用錢,又有繪圖卡加持不吃CPU和RAM,所以就一直給自己理由》》電腦現在在算圖沒辦法開虛擬騎乘軟體 =_=</p><p>迷惘了,當然也有一點懶散的成分在,暫停訓練那麼久了,所以今天狠下心來,暫停一切工作去踩台子,不差這兩小時賺錢晚上加班再補回來就好了。</p><p>太久沒訓練,所以今天沒踩課表,看到有新路線就來騎一下,果然明顯感到退步了,這路線不難,第一個坡後就不行了,後面踩的有點勉強,再加上丘陵地是我的最弱項間歇沒練足,上卡下下的弄得我踏頻也在七上八下間,完全沒辦法到90以上。</p><p>不過第一段2公里半的坡還是有維持住踏頻在80,由於下坡和平路太多,40幾分就踩完一圈了,所以後面就開始亂繞,集滿個1小時,最後10緩和。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-nbOO6_ewCkjjD1XWflSwrRQ1G93tGN-tVjH-mRBxztJS2jnu5rq-nZIpCJ2V2l1KBO8iHQlTgYCiLmLyEeASQxzzAuV2qZczwLWCr6J7VQZl-du_6qVzdoN6nUBqJK6NgYnIVcnguCzyNOOEMHkeCbbbBne2IcZqR4ToT4GHU5ZnRw-JlWKzZjWKy64/s439/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215442.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="439" data-original-width="204" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi-nbOO6_ewCkjjD1XWflSwrRQ1G93tGN-tVjH-mRBxztJS2jnu5rq-nZIpCJ2V2l1KBO8iHQlTgYCiLmLyEeASQxzzAuV2qZczwLWCr6J7VQZl-du_6qVzdoN6nUBqJK6NgYnIVcnguCzyNOOEMHkeCbbbBne2IcZqR4ToT4GHU5ZnRw-JlWKzZjWKy64/w298-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215442.jpg" width="298" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpi7Vy0VR2zqGNkp8iwesSizfw0HvkSlGNQft8LDSVOkTwUCv8p6c6KVDr5y9iFINjeZdUa2c_diBxG_5IeYyjH5gvc79H4CCQ1AqBgHYOngDFPWoy-Wl3pE8vtWolQCdxXdBsE2HPZ5jEyaLVNsokGGolSFCeK9TCs25AFQ9cBVF_-rCO8YFXNk0iyPE/s1490/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215508.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="830" data-original-width="1490" height="356" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjpi7Vy0VR2zqGNkp8iwesSizfw0HvkSlGNQft8LDSVOkTwUCv8p6c6KVDr5y9iFINjeZdUa2c_diBxG_5IeYyjH5gvc79H4CCQ1AqBgHYOngDFPWoy-Wl3pE8vtWolQCdxXdBsE2HPZ5jEyaLVNsokGGolSFCeK9TCs25AFQ9cBVF_-rCO8YFXNk0iyPE/w640-h356/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215508.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIutk14a4I1j5cIfQpuNKg0PJ5X7EyltkoicQJYQj2v1EMMPfdc3j3e_03oEeUQZtNkehxvxKGSMhicpE-1Cv-J1j7l5x4yZ9qHp_zPmLrcSsXCpn-c8j30cKkX-PgZE8crBB201E6zLQgPU2hU1ZxgBHZ7NcHiD67uD08gx6fc0Yig_8dKz4JLriI0uY/s715/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215523.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="286" data-original-width="715" height="256" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjIutk14a4I1j5cIfQpuNKg0PJ5X7EyltkoicQJYQj2v1EMMPfdc3j3e_03oEeUQZtNkehxvxKGSMhicpE-1Cv-J1j7l5x4yZ9qHp_zPmLrcSsXCpn-c8j30cKkX-PgZE8crBB201E6zLQgPU2hU1ZxgBHZ7NcHiD67uD08gx6fc0Yig_8dKz4JLriI0uY/w640-h256/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215523.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNsELOnLWaoryb4Vo_rxNE_13WEMMp8s9VCk-QniDbpUCJboEE5hcvvKqkt587H7cbxI6piD09K9T0rjIy4H7pS2P1HDT7CIkCg8Tsb7Qd8ZcKV2VIfE9enSm6luAcd-18Ub1dLX7hp2pA6t9tT5ilepgSYMTM9GGr27WQsr9lOTuM2-uhvAXxZjqwMjs/s1493/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215608.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="578" data-original-width="1493" height="248" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjNsELOnLWaoryb4Vo_rxNE_13WEMMp8s9VCk-QniDbpUCJboEE5hcvvKqkt587H7cbxI6piD09K9T0rjIy4H7pS2P1HDT7CIkCg8Tsb7Qd8ZcKV2VIfE9enSm6luAcd-18Ub1dLX7hp2pA6t9tT5ilepgSYMTM9GGr27WQsr9lOTuM2-uhvAXxZjqwMjs/w640-h248/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-20%20215608.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-78889933354168067362024-02-12T01:31:00.000-08:002024-02-12T01:31:36.884-08:00有氧騎行<p>今天只是小小的騎一下就好,2個小時左右的有氧,所以只騎到關渡,預期今天自行車道會很擁擠,所以大多都騎堤防內的馬路。社子大橋上輸出太高,圖表區間不能重設比例好難抓區間。</p><p>今天同樣也是順順有氧騎,沒有特別持續在Z3以上輸出,儘量保持在90以上的踏頻為第一優先,要習慣隨時都能輕鬆在90以上的踏頻,這樣才能更穩定持續的長時間輸出。</p><p>只有2小時,所以今天也沒帶補給,就光喝水而已。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCr1gKs_h6jqeSgya85th9u6_SGxh3rg0jwjTBtN3QaqYlewiXf2nU-Drf_WTBkoc6XKReVChZU4j0JPboxsv-GsM7gvTnQBDybZDiBKIMuMhpWVFjzkZ-nAS1ATZJYOLDKIt4mXyz7fpAw0rCh_q6YyInwecnUfxgtcjFLTbhPVfahw8pPH3_B4_UQ94/s425/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172110.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="425" data-original-width="215" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjCr1gKs_h6jqeSgya85th9u6_SGxh3rg0jwjTBtN3QaqYlewiXf2nU-Drf_WTBkoc6XKReVChZU4j0JPboxsv-GsM7gvTnQBDybZDiBKIMuMhpWVFjzkZ-nAS1ATZJYOLDKIt4mXyz7fpAw0rCh_q6YyInwecnUfxgtcjFLTbhPVfahw8pPH3_B4_UQ94/w324-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172110.jpg" width="324" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimcP8HQebzc2_sxdu_uAhLNa8B2t7gbsrDwcwoNtREwzfuxREtqmQ6LcKIHgLTsyt0tI96hdDobN0C4ktQMpfSujyshLziKO4NbalabeSJvyuSlzedP_NmK5wKqr3uze4secRf7rwnuRkxhD_uxEfDQp9LB6IsuF5mJBeYsqy_9ncMeA1WfabhMv_ND_4/s1523/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172129.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="758" data-original-width="1523" height="318" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEimcP8HQebzc2_sxdu_uAhLNa8B2t7gbsrDwcwoNtREwzfuxREtqmQ6LcKIHgLTsyt0tI96hdDobN0C4ktQMpfSujyshLziKO4NbalabeSJvyuSlzedP_NmK5wKqr3uze4secRf7rwnuRkxhD_uxEfDQp9LB6IsuF5mJBeYsqy_9ncMeA1WfabhMv_ND_4/w640-h318/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172129.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4LARxSmcljzFoLNy85fbPCqim6AWrZkq-q9UvmAsSK7FJEAIhJjQt35O_T7Fch7FJD31lGLzcjKgWHN8guKcMlxWwfcmlTQfDiKhhYEamIQdLAKQVOG5kkzF3BGTHERU7-pOdVRxbu8pGK7u_TPdrkCz4V9k_cdK-WEJ64k7SCLP73o2ugP0JZMVTbc/s713/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172150.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="298" data-original-width="713" height="268" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgG4LARxSmcljzFoLNy85fbPCqim6AWrZkq-q9UvmAsSK7FJEAIhJjQt35O_T7Fch7FJD31lGLzcjKgWHN8guKcMlxWwfcmlTQfDiKhhYEamIQdLAKQVOG5kkzF3BGTHERU7-pOdVRxbu8pGK7u_TPdrkCz4V9k_cdK-WEJ64k7SCLP73o2ugP0JZMVTbc/w640-h268/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172150.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgchGaDu_N5c438_1AWZ1W3maZ8tDCfkojbD0JR9gOrdGEvV32H3c1cLERrj6bsddwWehXSM4HHnj-KZd6FoKKdltxdKukA8xYa0OH1PZGQC8wJPuTnBcc1RSLgYLh4KMT1yrNrKRQp3r-Jy2MPMe_8Kj_6TnFmBhXGQ3dSIRBrB_GuzLGijqSJG25mgxU/s1481/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172221.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="579" data-original-width="1481" height="250" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgchGaDu_N5c438_1AWZ1W3maZ8tDCfkojbD0JR9gOrdGEvV32H3c1cLERrj6bsddwWehXSM4HHnj-KZd6FoKKdltxdKukA8xYa0OH1PZGQC8wJPuTnBcc1RSLgYLh4KMT1yrNrKRQp3r-Jy2MPMe_8Kj_6TnFmBhXGQ3dSIRBrB_GuzLGijqSJG25mgxU/w640-h250/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20172221.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-12937204489036148532024-02-11T22:05:00.000-08:002024-02-11T22:05:28.000-08:00有氧騎行<p>過年又廢了幾天,到了初二才騎了一下河濱,本來初一就要外騎,但遇到了些雜事。</p><p>天氣不錯,萬里無雲,但還是有點冷,風很大,逆風段騎的有點痛苦切換到小盤,不要和風硬干保持在踏頻不低旒80的方式騎行,結果還差強人意在過年大魚大肉的狀況下。</p><p>到社子大橋前忘了按碼錶所以少了一些里程,去程社子島那段騎的很順,可惜沒有那段資料。</p><p>順風段距離不夠長,再加上路上雜物多,不敢放開飆速,如果是西濱無障礙路段,應該可以乘風在Z2階段就到40+,西濱100的策略是在順風段不要超過Z3,預計最多在Z3底以30初的速度順順騎多保留一點體力給後段的道逆風段來發揮。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3vqa1z4cafZeaprFZ6NXM4KcbsMnVJGfj1RRaj3Bcw9HHQfBt1yIJbBFSy_daRmZppo1-IJ5wAsWK9s7ezkXl9sZrAkDxqn8IcZDIkIm3zGjt1qd0Y7KXNWEeRpYzpkJGgWWo384v8QgK941R6S8kqSm7I5Q5hxmGn7E6WuwVfRoautfG-vbj3FOcaOU/s380/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133402.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="380" data-original-width="210" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3vqa1z4cafZeaprFZ6NXM4KcbsMnVJGfj1RRaj3Bcw9HHQfBt1yIJbBFSy_daRmZppo1-IJ5wAsWK9s7ezkXl9sZrAkDxqn8IcZDIkIm3zGjt1qd0Y7KXNWEeRpYzpkJGgWWo384v8QgK941R6S8kqSm7I5Q5hxmGn7E6WuwVfRoautfG-vbj3FOcaOU/w354-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133402.jpg" width="354" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjikWimf7ITvaRmvLPJd7ixLuAWpUrbnjS1I-Pt-5sBCUZrHQcfik6n4anuwFuWlg8Q-bxn5xofd8BzBpOjpd13qi5IR59V5mjMZOy9BHGHgPLPcwPIKrOeHYtoJJyh-wEuhzP38_1E-EfYFEGtsjFJDwlZsH_IkGek5orL2k_VvpNWQCKRb8Ul5WJphbE/s1492/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133435.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="733" data-original-width="1492" height="314" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjikWimf7ITvaRmvLPJd7ixLuAWpUrbnjS1I-Pt-5sBCUZrHQcfik6n4anuwFuWlg8Q-bxn5xofd8BzBpOjpd13qi5IR59V5mjMZOy9BHGHgPLPcwPIKrOeHYtoJJyh-wEuhzP38_1E-EfYFEGtsjFJDwlZsH_IkGek5orL2k_VvpNWQCKRb8Ul5WJphbE/w640-h314/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133435.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSu8xXo_yRCS9YK8yABJcin38BRt3nb5KOAf8S-wHUxk-Wx-tbl8Et9cQ7CoEXcafEP6Ni27mxgpRgIIkwBlbKmOeTZs1ea1DIhG33MADjiKSGQYGV_y31tEnQkx_QuanV_NUWMYWb0E2MRvjfMi7zY7fFs17RMtrSmIr8oUOzyhb__x99BpI60lOVlek/s714/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133455.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="301" data-original-width="714" height="270" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhSu8xXo_yRCS9YK8yABJcin38BRt3nb5KOAf8S-wHUxk-Wx-tbl8Et9cQ7CoEXcafEP6Ni27mxgpRgIIkwBlbKmOeTZs1ea1DIhG33MADjiKSGQYGV_y31tEnQkx_QuanV_NUWMYWb0E2MRvjfMi7zY7fFs17RMtrSmIr8oUOzyhb__x99BpI60lOVlek/w640-h270/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133455.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVSUkws6iuqlz_SU1L3f2OEzyz-eAi5T_CijDzZ5n60Nq1A5dDF5ym6-u-wfWRcNC2M_1rHoJ-mS-Sm8GQQlOgP0xjT_BCLjw34wrKFeWWJ08yZuEVMwbVnIWTpWKJq2rBW2u7Pwmdz2oNMiZ145LpDHR4zk1B89d8KYbXbzNT9qajo8Z12ANmqTRvVk/s1478/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133545.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="634" data-original-width="1478" height="274" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhkVSUkws6iuqlz_SU1L3f2OEzyz-eAi5T_CijDzZ5n60Nq1A5dDF5ym6-u-wfWRcNC2M_1rHoJ-mS-Sm8GQQlOgP0xjT_BCLjw34wrKFeWWJ08yZuEVMwbVnIWTpWKJq2rBW2u7Pwmdz2oNMiZ145LpDHR4zk1B89d8KYbXbzNT9qajo8Z12ANmqTRvVk/w640-h274/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-12%20133545.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-69438083884093445682024-02-03T16:22:00.000-08:002024-02-03T16:22:06.733-08:00有氧騎行<p>廢了十天,昨天終於又開始騎車了,年前被人客追殺,每年都是這樣,年底就擠成一團大家一起來,大家都想在過年多一些現金入袋嘛。</p><p>intervals小改了一下,沒指細去看改了什麼,不過最明顯的就是首頁有功率圖表了,不錯,要是能放大看的更詳細就好了。</p><p>這兩天車都被雨林到,心情很差,因為要洗車,不過還是勉強完成了預定,星期六的有氧約4小時和星期天的有氧約2小時。</p><p>星期六的有氧4小時比較操一點,期間騎到有點榥神姿勢變了右腳膝蓋感覺不對勁時才回過神,又兩腳開開在騎了,騎完雙腿有痠痛的感覺,不過洗澡時有邊按摩隔天就沒沒事了。</p><p>星期天本來想課表跑完後跟團,所以強度沒有拉高,就是在2區的有氧,沒有拉到3區,結果課表跑完時剛好下雨,就不跟團回家了。</p><p>總結:<br />體能狀況還好,沒有預期中的掉下太多,踏頻也都可以順利拉到90以上,兩腳開開要注意,隨時注意腳有沒有完全的黏在踏板上就可以避免兩腳開開的狀況發生,膝蓋不需要克意內縮,這樣反而會造成姿勢走樣。</p><p><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsBa2PTGmwGRiMePeTPbU7cvbDnrAiYkf2hLI0S2QWddyFUQ-Rk-LzG5sV3fpoG6I3y2YTolWdoiaXk56YO82XTcAnmA_0YgcnXBXp5SJbB5zlJR5PxgQFLJiopTDex8wLyq9d-HnAaVtQ4E1Hm7ZYnVtD24FCFgHptJ0o8NxqCVloQ2ErVSwAQbhO2AQ/s465/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-04%20075838.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="465" data-original-width="426" height="320" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgsBa2PTGmwGRiMePeTPbU7cvbDnrAiYkf2hLI0S2QWddyFUQ-Rk-LzG5sV3fpoG6I3y2YTolWdoiaXk56YO82XTcAnmA_0YgcnXBXp5SJbB5zlJR5PxgQFLJiopTDex8wLyq9d-HnAaVtQ4E1Hm7ZYnVtD24FCFgHptJ0o8NxqCVloQ2ErVSwAQbhO2AQ/s320/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-04%20075838.jpg" width="293" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp0HGgkuETUxE-e77W6eSbrHmeg73hSYtLhH8y6HCDwel9wWTISbIwAKQN92X24_nWQUhWDl-zP2sDV6z-vLSfIf3cKY-6hMyWirX0mmJO6iHh0xAGZDJQ5laM8zvHIKDXzPuqotUkfiTE5g2_nNkJW3k09gbWvZh_XJKzYyn_XRZXF61FlZ2zsqlIsBQ/s811/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-04%20075908.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="333" data-original-width="811" height="131" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgp0HGgkuETUxE-e77W6eSbrHmeg73hSYtLhH8y6HCDwel9wWTISbIwAKQN92X24_nWQUhWDl-zP2sDV6z-vLSfIf3cKY-6hMyWirX0mmJO6iHh0xAGZDJQ5laM8zvHIKDXzPuqotUkfiTE5g2_nNkJW3k09gbWvZh_XJKzYyn_XRZXF61FlZ2zsqlIsBQ/s320/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-04%20075908.jpg" width="320" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3oSH3cpyfkB3NeuHlGdpCg5L-C-q2yN-nXXkjEnvdwbNLia7FUN75XQ-hyK8I0be1Zwyd0S1oXBUXuJaxWQP5sm89E36_VP_pAYZlmSzrUQMk22U5FAA9SrbSGw6JsTs-Z8YtorqVLwxhkF5sz2fe1Qs9t7ja1r9ZC2iq1B4ifSuDWPTAJTTKMHglWLI/s801/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-04%20075925.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="340" data-original-width="801" height="136" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh3oSH3cpyfkB3NeuHlGdpCg5L-C-q2yN-nXXkjEnvdwbNLia7FUN75XQ-hyK8I0be1Zwyd0S1oXBUXuJaxWQP5sm89E36_VP_pAYZlmSzrUQMk22U5FAA9SrbSGw6JsTs-Z8YtorqVLwxhkF5sz2fe1Qs9t7ja1r9ZC2iq1B4ifSuDWPTAJTTKMHglWLI/s320/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-02-04%20075925.jpg" width="320" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-42710498420355747622024-01-18T03:41:00.000-08:002024-01-18T03:49:09.771-08:00騎行小眉角<p> 手會麻</p><p>上、下、橫把位要經常變換,不要再同一把位握太久。</p><p>虎口、姆指肉墊、小指肉墊,要交互替換去握或靠,同樣不要握靠太久。.</p><p><br /></p><p>腳會麻</p><p>有上卡就是踩踏方式錯誤,多練單腳踩,腳底不管幾點鐘方向,就是死死的黏在踏板上不能有虛浮感。</p><p>腳掌不要用力施加力量於踏板上,施力控製點是在髖關節。</p><p><br /></p><p>腳指會痛</p><p>鞋子不合無解,換鞋子先。</p><p>腳底沒有完全水平密合於踏板,上卡容易發現問題點好矯正,剪硬鞋墊塞鞋子裡,軟鞋墊效果差。</p><p>腳向鞋前面滑動,鞋軟性物質到鞋前端去擋。</p><p><br /></p><p>屁股痛或單邊痛</p><p>座墊彈性疲乏,無解,換新的先。</p><p>車褲沒穿好,請上原廠或賣家查要怎麼穿,有些車褲要對齊的關鍵點不一樣,要問清楚。</p><p>配合踏頻讓身體微微搖擺,實現不停的轉移左右的重心來減輕屁股的下壓力,或是握手的其中一手微微的減輕支撐力,讓身體重心移到另一邊去。</p><p>兩邊都痛時,就變換一下把位騎個幾分,或站起來慢抽車1分鐘。</p><p><br /></p><p>減緩體力消耗</p><p>不要做無謂的是來加速體力的流失,雖然只是不起來的幾個動作,但幾個小時累積下來讓人爆掉一點都不會感到意外的。</p><p>不要玩無謂的間歇,沒事不要高速抽車及站起來抽,保持穩定搖榥不要太大的騎姿,加速或爬坡及大輸出時身體重心不要向前𩑭,手不要用力去撐或用力握握把,肩要放鬆,騎車時不要做出痛苦的表情。</p><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-29522469427894532632024-01-18T03:18:00.000-08:002024-01-18T03:49:39.179-08:00功率訓練 Zone 2 endurance 30min<p>周一表定休息日,周二和周三忙著算圖,只有一台電腦一個人,有3萬張的圖要搞定,只能先把訓練放一邊了,後面幾天再補回來。今天,有點空閒,所以只騎了簡單的Z2,再不騎就會退步了,踩個Z2維持住體能也好。</p><p>這課表就很單純的Z2而已,前面就先以踏頻80先熱機一下,後面主菜30分的Z2就拉到90轉,這個要配合著音樂,不然踏頻很容易就會掉下來,聽音樂跟著節奏,尤其是快節奏的會讓人有一種很HIGH的感覺,不知不覺就騎完了。</p><p><br /></p><div class="separator" style="clear: both; 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text-align: left;">連三天因為有點小忙,所以沒有做功率訓練,加上星期天今天又起的比較晚,所以中午才外騎,會選小台北是因為時間相對短一點,中午河濱人也少一點,不過回程還是遇到了一堆人。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">今天的騎行還算都有在預定中,去程的路段都保持在Z2,逆風段也有控製著輸出不要超過Z3,爬坡段很短坡緩只有不到4公里所以就控製在Z4。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">今日的踏頻也在預定之內,儘量拉到90上,爬坡由於都用輕齒比,所以踏頻也很順利的就拉起來,不過今天爬坡換擋的有點頻繁,有點煩,不是很愛變速一直變來變去。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">今天總共停了三次,第一次爬坡時蟲跑到臉上,以為是汗水擦了一下那手感不對,就停下來用水壼的水洗臉了,第二次是去裝水,第三次是支架又掛了,下坡時一直有雜音找不出來,到了快到大稻埕才斷掉分屍。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">膠今天吃了兩條,第一條是要出河濱到福德坑馬路那段上吃的,第二條是在進河濱水門前吃的,快要到快樂前肚子就有餓的感覺,因為快到家了,所以就沒再吃第三條,吃的間隔大約1小時,所以膠還是50分吃一條比較保險,固體的食物下周應該就會到,假日再試試看要怎麼搭比較好。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">總結:</div><div class="separator" style="clear: both; text-align: left;">假日長距離有氧很重要,天氣好每周至少要來一次,西濱路太糟風沙大車會很髒,能免就免。</div><div class="separator" style="clear: both; text-align: left;">要按表操課不要偷懶,不要燥進,千萬不要減肥,管好自己的嘴。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga5OYNZ-TqEc6KeXZYonSxyvdDgmeoITLVROU8IhMJeFaNWhwgg_-xsxqznXEseAQMtFxvhyphenhyphenr11e8GiA9iOR5myG-Jvt9Rd0PfOJ-tHGyQ0PZWE7l-YCuHegLNK6bQyxtmCUUsJagzVZY6YLFwXUNo6SggF-X4BDGMwxKRpoirt5kyFgVSQ5zwaN7sP3I/s1935/IMG_20240114_175745.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1935" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEga5OYNZ-TqEc6KeXZYonSxyvdDgmeoITLVROU8IhMJeFaNWhwgg_-xsxqznXEseAQMtFxvhyphenhyphenr11e8GiA9iOR5myG-Jvt9Rd0PfOJ-tHGyQ0PZWE7l-YCuHegLNK6bQyxtmCUUsJagzVZY6YLFwXUNo6SggF-X4BDGMwxKRpoirt5kyFgVSQ5zwaN7sP3I/w358-h640/IMG_20240114_175745.jpg" width="358" /></a></div><br /> <div class="separator" style="clear: both; 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margin-right: 1em;"><img border="0" data-original-height="238" data-original-width="213" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJKdDyHmBWNOEoUQ7pDUp9DXv_Aqy4PpxX4aSuyzlDMFFqldjAkfAjkpeIE90dPr5ShUiN7CDzS6N7vykgHr9cL2TBudTonbzQSK0KVW66G-qBY_attvpSiQnCo8rU5XlFWHkbS7TwxNrk9XQxH9XM6La_wceUAAh_SzVD0iqYA3tvGlsGqAQyLyA0SgM/w573-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-14%20175857.jpg" width="573" /></a></div><br /><p></p><p><br /></p><p><br /></p><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-61209411492459840642024-01-10T15:05:00.000-08:002024-01-10T16:39:55.161-08:00MyWhoosh - Bruges<p>今天在熱身時就發生小腿痠痠痠的,而且狀況持續很久,感覺可能是天氣太冷了,腿一直熱不起來,看一下時間,可能會不夠,就放棄了今天預天定的課表,輕鬆騎就好。</p><p>騎了半小時後還是感覺不對勁,該不會是藥的副作用,又或者中午吃過量消化不良,踩了快一小時就放棄了不踩了,免得受傷。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmUZukRPwX0eZ8-mtJZYnnlGoZd8BYQpOEj0sii5_ZXol_NG6yhkMDu_JlULogL09OitCbpDAA5xds-rdSnXpGELi0gdhgrryoNM3kytkzHrE1t-lqbtKfVdmdh3rX-MDRg5fpw_N6RTydxujG-vI0J8bGnArmPDeIpO_mk4DUBMPbNwKJqWX4SKPX5CE/s1920/-w9tIpsAfwQ5Vgackzl03OXr9soI2vaV0drOC9AlwGY-2048x1152.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmUZukRPwX0eZ8-mtJZYnnlGoZd8BYQpOEj0sii5_ZXol_NG6yhkMDu_JlULogL09OitCbpDAA5xds-rdSnXpGELi0gdhgrryoNM3kytkzHrE1t-lqbtKfVdmdh3rX-MDRg5fpw_N6RTydxujG-vI0J8bGnArmPDeIpO_mk4DUBMPbNwKJqWX4SKPX5CE/w640-h360/-w9tIpsAfwQ5Vgackzl03OXr9soI2vaV0drOC9AlwGY-2048x1152.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr9z_s4b3VQCKW-m5KqNMvT7Yh8MZwHtlC6WUJYSKJBy2lkrqNtafAQSrZVqW6Ux_dyLOs1kWbBfUjZcqxxxqplI5-ZFA6pdsKAe1rGIF-BnyJ35Q8JSF_OuoPz2v0dKUrF-ncKmPjlKOUEEBY0BE10TD-50HhF8a8MZeKiMUidnycmpk_t3NBoZHB_kg/s1920/d9i58CVQiXuLOtbhmKYfqM-CtxY1BwvBAbI5k2t7lhg-2048x1152.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjr9z_s4b3VQCKW-m5KqNMvT7Yh8MZwHtlC6WUJYSKJBy2lkrqNtafAQSrZVqW6Ux_dyLOs1kWbBfUjZcqxxxqplI5-ZFA6pdsKAe1rGIF-BnyJ35Q8JSF_OuoPz2v0dKUrF-ncKmPjlKOUEEBY0BE10TD-50HhF8a8MZeKiMUidnycmpk_t3NBoZHB_kg/w640-h360/d9i58CVQiXuLOtbhmKYfqM-CtxY1BwvBAbI5k2t7lhg-2048x1152.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvA5Wd0CMgCzWJ-GF8jBsfXYoXagVWmWYmcVjbH-KstBnMwLd3eI5TvM778sfxdTKPkR_iGps-BFgcZupVzMNUeIUhoa0dmelr-6mO8O2gaN39aH-D_nS_5hyv0mncCwxgbhoa0lRBSsJeBYaM7wEc9I87bIaLmBBus6xPa3Hh0oi_KwYkaTOZLNA31xA/s1472/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-11%20083634.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="760" data-original-width="1472" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgvA5Wd0CMgCzWJ-GF8jBsfXYoXagVWmWYmcVjbH-KstBnMwLd3eI5TvM778sfxdTKPkR_iGps-BFgcZupVzMNUeIUhoa0dmelr-6mO8O2gaN39aH-D_nS_5hyv0mncCwxgbhoa0lRBSsJeBYaM7wEc9I87bIaLmBBus6xPa3Hh0oi_KwYkaTOZLNA31xA/w640-h330/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-11%20083634.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2ArtdNEs8MAFsH_PbcKxjSHgL6RWZtG7YanWcU6fTqdVYkLhJRjvmgr46Gx4Gh7z0NOKmNrUCIYe3q9F8dPXa1691A7liQA-5R6V1GQiDAiJ0iBJ-axtaItVB85zy54PcRXc1R5rORt8FyhmULtV4cg_dE3NmaUBKpkPwrK181Ld9qHN3VRYziHkF88/s775/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-11%20083650.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="329" data-original-width="775" height="272" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjG2ArtdNEs8MAFsH_PbcKxjSHgL6RWZtG7YanWcU6fTqdVYkLhJRjvmgr46Gx4Gh7z0NOKmNrUCIYe3q9F8dPXa1691A7liQA-5R6V1GQiDAiJ0iBJ-axtaItVB85zy54PcRXc1R5rORt8FyhmULtV4cg_dE3NmaUBKpkPwrK181Ld9qHN3VRYziHkF88/w640-h272/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-11%20083650.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-87665550394440720272024-01-09T04:47:00.000-08:002024-01-09T04:47:01.394-08:00功率訓練 Endurace 8's<p><span style="color: #050505; font-family: inherit; font-size: 15px; white-space-collapse: preserve;">The primary goal of endurance training is to improve your ability to preserve glycogen. The more efficient you are in your fuel source, the more energy you will have for the finale. </span></p><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">Aerobic Endurance workouts are aimed at improving your efficiency at lower intensity levels. You are training your muscles to access fat as its primary fuel source and preserve your precious glycogen stores for the finale. </div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">After warming up, you will be completing 3 x 8min aerobic <span style="animation-name: none; font-family: inherit; transition-property: none;"><a style="animation-name: none; color: #385898; cursor: pointer; font-family: inherit; transition-property: none;" tabindex="-1"></a></span>efforts with 3min recovery.</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">耐力訓練的主要目標是提高您保存糖原的能力。您在燃料來源上越有效率,最後階段就會有更多能量。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">有氧耐力訓練旨在提高您在較低強度水平上的效率。您訓練肌肉以將脂肪作為其主要燃料來源,並保留寶貴的糖原儲存以供最後階段使用。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">在熱身後,您將完成3次8分鐘的有氧努力,每次努力後有3分鐘的休息。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">六日有點操里程數也有點高,所以周一就休息沒有排輕鬆騎,簡單的做了地面運動而已,是不是要買個電子跳繩來用?</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">今日天的課表是有氧,踩踏經幾個月的練習及校正後也逐漸的穩定了,要開始慢慢把踏頻拉高了,今天90踏頻還算勉強及格,只是中間的休息習慣性的降了踏頻,下次要注意不要讓踏頻掉下來。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">長途騎行,還是得維持在高踏頻才行,這樣齒比才不會太重,有利於加速,尤其是逆風段。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">Z3有氧高踏頻目前練的不夠,考慮可以加10分鐘到暖身段。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">總結:</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">目前還是照預定提升FTP及爬坡訓練為主,西濱100只是拿來當有氧訓練,不要太過於在意成績,4小時左右就滿足了,不要三心二意去跑平路的課表。</div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;"><br /></div><div dir="auto" style="animation-name: none; color: #050505; font-family: inherit; font-size: 15px; transition-property: none; white-space-collapse: preserve;">照表操課不要偷懶,飲食節制,不要燥進,管好自己的嘴。</div><div dir="auto" style="animation-name: none; 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font-size: 15px; margin: 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">The primary goal of endurance training is to improve your ability to preserve glycogen. The more efficient you are in your fuel source, the more energy you will have for the finale. </div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">Aerobic Endurance workouts are aimed at improving your efficiency at lower intensity levels. You are training your muscles to access fat as its primary fuel source and preserve your precious glycogen stores for the finale. </div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">After warming up, you will be completing 3 x 8min aerobic <span style="animation-name: none; font-family: inherit; transition-property: none;"><a style="animation-name: none; color: #385898; cursor: pointer; font-family: inherit; transition-property: none;" tabindex="-1"></a></span>efforts with 3min recovery.</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;"><br /></div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">耐力訓練的主要目標是提高您保存糖原的能力。您在燃料來源上越有效率,最後階段就會有更多能量。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">有氧耐力訓練旨在提高您在較低強度水平上的效率。您訓練肌肉以將脂肪作為其主要燃料來源,並保留寶貴的糖原儲存以供最後階段使用。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">在熱身後,您將完成3次8分鐘的有氧努力,每次努力後有3分鐘的休息。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問 preserve glycogen 在單車功率訓練中指的是什麼?謝謝</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">在單車功率訓練中,保留糖原指的是在長時間的持續運動中,努力訓練肌肉以更有效率地利用脂肪等其他能量來源,從而延緩糖原(一種儲存在肌肉中的能量來源)的消耗。這可以使運動者在比賽或長途騎行等需要較長時間耐力的活動中,延長糖原的使用,延遲疲勞的出現,從而有更多的能量來支撐最後的比賽或訓練階段。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問 glycogen 在單車功率訓練中指的是什麼?</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">在單車功率訓練中,糖原指的是一種多醣類(碳水化合物)的儲存形式,通常存儲在肌肉和肝臟中。它是身體在需要能量時能夠快速利用的主要能量來源之一。在長時間的運動中,例如單車騎行,糖原是肌肉使用的重要燃料之一。訓練可以幫助身體更有效地利用糖原,延緩其消耗,使運動者能夠在長時間的活動中保持較高的能量水平。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問肌肉中儲存的多醣類,在單車騎行的過程中,何時會被運用到?如果用完了會有什麼後果?</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">肌肉中儲存的多醣類,即糖原,在單車騎行過程中會在身體需要能量時被利用。當你進行高強度運動、長時間持續的訓練或比賽時,身體會利用糖原來提供能量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">如果肌肉中儲存的糖原被用盡,後果可能包括:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">疲勞感增加: 無法提供足夠的能量,可能會感到疲憊和力不從心。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">效能下降: 沒有足夠的燃料支持肌肉運動,你的表現可能會下降,速度減慢,力量降低。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">體力不支: 在長時間的訓練或比賽中,用盡糖原可能會導致體力不支,無法持續高強度的運動。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">倦怠感: 體內能量不足可能導致精神和身體上的倦怠感,影響動力和專注力。</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">因此,在長時間的單車騎行中,保持適當的營養攝取、訓練有助於提高肌肉對燃料的利用效率、以及充足的補給和恢復時間都是重要的,可以延緩糖原用盡所帶來的負面影響。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問,肌肉中的醣原在騎行的過程中該如何補充?補充的速率為何?</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">肌肉中的糖原可以通過多種方式在騎行過程中進行補充:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">攝取碳水化合物飲料或能量食物: 在騎行期間攜帶碳水化合物飲料或食物,像能量棒、能量膠或水果,這些都可以提供身體需要的碳水化合物,有助於補充糖原。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">定期攝取能量: 按照訓練強度和騎行時間的需要,在進行長時間騎行時,定期攝取碳水化合物來提供能量,這有助於維持肌肉糖原的水平。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">補充速率取決於多個因素,包括你的身體狀況、騎行的強度和持續時間等。通常來說,定期攝取碳水化合物是最有效的方法,以維持肌肉中糖原的水平。在長時間的騎行中,每小時攝取約30-60克碳水化合物是一個常見的建議範圍。根據個人的需要和身體反應,可能需要進行調整。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">除了補充碳水化合物,訓練時期的飲食和確保足夠的水分攝取也很重要,這些都可以影響糖原的補充速率和身體的表現。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問,單車騎行中,何種的脂肪會被拿來當燃料使用?使用的時間有多長?</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">在單車騎行中,身體會利用體內的脂肪作為燃料來源。這些脂肪主要來自體內脂肪組織,包括皮下脂肪和內臟脂肪等。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">脂肪作為能量來源通常在低至中等強度的運動中被使用。當你進行長時間的低強度騎行(例如長途騎行或輕鬆的訓練)時,身體主要依賴脂肪來提供能量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">使用脂肪作為主要能量來源的時間取決於多個因素,包括個人的身體狀況、騎行的強度、持續時間和訓練水平。一般來說,在較低強度的運動中,身體會更多地依賴脂肪提供能量,而在高強度訓練或比賽中,身體則更多地依賴糖原。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">這種使用脂肪作為主要燃料的情況可能持續數小時,如果是長時間低強度的運動,甚至可能持續更長的時間。但隨著運動強度的提高,身體可能會轉而更多地依賴糖原,因為糖原可以提供更快速的能量。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">因此,在單車騎行中,身體會根據運動強度和持續時間以及個人身體狀況而靈活地利用脂肪和糖原作為能量來源。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問,在單車騎行車如何來判斷目前是使用脂肪或醣原來做為燃料?有沒有什麼明顯的生理特徵?</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">在單車騎行中,很難直接觀察身體正在使用脂肪還是糖原作為主要燃料。然而,有一些指標和生理特徵可以幫助你大致判斷目前身體使用的能量來源:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">心率: 在低至中等強度的運動下,身體更傾向於使用脂肪作為能量來源。當你以較低的心率進行運動時,更可能正在主要使用脂肪為燃料。然而,這不是一個絕對的指標,因為其他因素也會影響心率。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">運動強度: 較低的運動強度通常意味著更多地依賴脂肪作為燃料。高強度的運動,特別是高強度間歇訓練,可能更多地依賴糖原。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">持久力: 如果你可以持續較長時間的運動而不感到疲勞,可能表示你的身體在主要使用脂肪為能量來源。這是因為脂肪可以提供較為持久的能量,而糖原的消耗速率更快。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">輕松的呼吸: 較低強度運動時,你可能會感到呼吸較輕鬆,不那麼急促。這可能暗示身體主要依賴脂肪作為能量來源。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">脂肪燃燒效率: 通常需要時間和訓練,身體才能更有效地利用脂肪作為燃料。訓練適應後,身體可以更有效地使用脂肪來支撐較高強度的運動。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請注意,這些特徵並非絕對準確,而且會因人而異。最好的方法是通過實驗和觀察,了解自己在不同強度和持續時間下身體的反應,以及如何更有效地管理能量來源。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">User</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">請問,單車騎行及功率訓練中如何才能那身體的脂肪燃燒效率更高?</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">ChatGPT</div><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">要提高身體的脂肪燃燒效率,可以考慮以下幾點:</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">有氧訓練: 進行持續的有氧運動,像是長時間的單車騎行,有助於訓練身體更有效地利用脂肪作為主要燃料。這樣的訓練會促進身體改善脂肪代謝的能力。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">低強度訓練: 在低至中等強度的訓練中,身體更傾向於使用脂肪作為能量來源。這可以包括輕鬆的騎行或有氧運動,以提高身體利用脂肪的能力。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">長時間運動: 進行較長時間的持續運動可以激發身體對脂肪的利用能力。長時間的訓練有助於身體在運動中更多地依賴脂肪作為燃料。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">間歇訓練: 一些間歇性的高強度訓練也可以提高身體對脂肪的利用效率。這樣的訓練可以提高代謝速率,使得在低強度時更多地依賴脂肪作為能量來源。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">飲食調整: 適當的飲食也是提高脂肪燃燒效率的重要因素。確保攝取足夠的健康脂肪、控制碳水化合物攝取、適量攝取蛋白質和營養均衡的飲食有助於身體更有效地利用脂肪。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">持之以恆: 脂肪燃燒效率的提高需要時間和持續的訓練。持之以恆地進行適當強度和持續時間的訓練是提高身體脂肪代謝效率的關鍵。</div></div><div class="x11i5rnm xat24cr x1mh8g0r x1vvkbs xtlvy1s x126k92a" style="animation-name: none; background-color: white; color: #050505; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; margin: 0.5em 0px 0px; overflow-wrap: break-word; transition-property: none; white-space-collapse: preserve;"><div dir="auto" style="animation-name: none; font-family: inherit; transition-property: none;">訓練適應可能會因人而異,建議在訓練過程中持續評估和調整,找到最適合個人的訓練方法以提高身體的脂肪燃燒效率。</div></div>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-36632950091097303972024-01-06T23:54:00.000-08:002024-01-14T04:52:23.032-08:00復興空廚<p>今天本來就預計強度會比較高,但卻超乎我的想像,大稻埕到廖添丁雖然可以跟上,但已經使用過太多次的高輸出了,這樣跟上去最後扣答用光我就會爆掉,雖然預計到空廚高輸出扣達可能剛好用光,但回程我就完蛋了會很痛苦,於是之後到空廚的行程,我就照自己的節奏,不去跟車保持在不要超過Z3的騎法。</p><p>真的是跟不上年輕人的節奏,還要再加練,光紅灯起步我就輸了,沒辦法一下那麼大的輸出,只能緩緩的把速度慢慢拉上去,然後就被海放了。</p><p>今天心跳又飆高了到203,不過還是歸類在跳針,因為是從160左右猛一下跳到203。</p><p>不過今日整體來說,還是可以接受的,去程有在預定的Z2,但回程逆風就有點力不從心,沒有到預定的Z3,膠沒有吃足是原因之一,沒有仔細看碼錶把強度拉到預定是其二,碼錶資訊欄要改一下改成功率區間這樣就能立刻知道。</p><p>膠,吃的不夠,今天只吃了2條,照今天這樣的強度,要吃4條才夠,而且間隔時間要50分左右,水還算OK,不過750的量還是有點少,下次要帶2罐才行。</p><p>踏頻有點拉不太起來,可能是昨天騎了快160公里左右造成的影響,功率輸出部份回程應該是膠吃不夠關係,因為去程都可以正常的大輸出。</p><p>總結:</p><p>兩日的西濱,大概知道要用什麼樣的策略去騎了,高踏頻是必需的,目前只有90還不夠,至少要到100以上效率才會高。</p><p>不要燥進,按部就班的訓練,千萬不要減肥,禍從口出。</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipReBK4GVXboTasxz38QUijRczzyc71g25rRJwHaC9X1yEHkmeV8mYutAWhMqR4mjT2wqbPIgfr_FlQPCt0WXEMVwq4WeDKOI9nfyxYYSr7kybiuc1AwV7hBhMJ-rH3A9oQuGuuOf7tvLCLM-hes9R7CbICUBSQ9aVRrzclWpkgP1_Wqep8dP5QKYGsKg/s408/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150451.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="408" data-original-width="172" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEipReBK4GVXboTasxz38QUijRczzyc71g25rRJwHaC9X1yEHkmeV8mYutAWhMqR4mjT2wqbPIgfr_FlQPCt0WXEMVwq4WeDKOI9nfyxYYSr7kybiuc1AwV7hBhMJ-rH3A9oQuGuuOf7tvLCLM-hes9R7CbICUBSQ9aVRrzclWpkgP1_Wqep8dP5QKYGsKg/w270-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150451.jpg" width="270" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmjkksKKI6hvK9BRUaw5aYE33jw5G-Js-MudZAh0Rfybu537MpAAUkhDiiDTJgLSTiBBJrHz3pkBug6OpzaGtD-53fTVtuFOtBrzQsbz6ZLimezIDKVYkS4BlLRutlejXzb3VaaSkH6QwE4fi0dTWg3BbgzihBGIcjewbcDrIdx0MADs1VJiR16feweY8/s1453/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150515.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="750" data-original-width="1453" height="330" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgmjkksKKI6hvK9BRUaw5aYE33jw5G-Js-MudZAh0Rfybu537MpAAUkhDiiDTJgLSTiBBJrHz3pkBug6OpzaGtD-53fTVtuFOtBrzQsbz6ZLimezIDKVYkS4BlLRutlejXzb3VaaSkH6QwE4fi0dTWg3BbgzihBGIcjewbcDrIdx0MADs1VJiR16feweY8/w640-h330/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150515.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Gp3K76u69V7UciKKqzFptUokseZmjcyva7jrWIlcmtfh7pk3KG2vOoleXOGUoRNDaG45JdmqV6lc4pXHT1a8vqjnivGE0guX0QBjhs9aGMPmL3ijLQ_qudZ1_B7ojEaNH2JrFb0kMWnr6wXlBPo9zqf_Nd0dxbEiwOHFCs_3kWztRFCbrjIB-mFi4NQ/s791/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150539.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="324" data-original-width="791" height="262" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj-Gp3K76u69V7UciKKqzFptUokseZmjcyva7jrWIlcmtfh7pk3KG2vOoleXOGUoRNDaG45JdmqV6lc4pXHT1a8vqjnivGE0guX0QBjhs9aGMPmL3ijLQ_qudZ1_B7ojEaNH2JrFb0kMWnr6wXlBPo9zqf_Nd0dxbEiwOHFCs_3kWztRFCbrjIB-mFi4NQ/w640-h262/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150539.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJsiMHWGROk1Qfxl3EG83qElWsk5ObN0JyUfZz2T-asG-dd0N6pY_-EzEVlkDMxJJLB_JM41HJlGMFZKupwO1p0u6Ch222QS0YkONETcqkJcV8bU5cwk219POHkHRVfUHK83L4BbBRbm-5Rng62BcyrGstD4K3JtwDJ2z0xZOhN9-yazII7wIeqU0juv4/s775/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150558.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="293" data-original-width="775" height="242" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJsiMHWGROk1Qfxl3EG83qElWsk5ObN0JyUfZz2T-asG-dd0N6pY_-EzEVlkDMxJJLB_JM41HJlGMFZKupwO1p0u6Ch222QS0YkONETcqkJcV8bU5cwk219POHkHRVfUHK83L4BbBRbm-5Rng62BcyrGstD4K3JtwDJ2z0xZOhN9-yazII7wIeqU0juv4/w640-h242/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20150558.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-27120005028801157302024-01-06T22:54:00.000-08:002024-01-06T22:54:18.069-08:00西濱100探路<p>周六本來就預計是探路的行程,不過到最後只剩我和另一個車友兩個人,但是因為同行車友車有狀況,速度又比我預期的更慢了一點,回程到了竹圍左右,因為時間太晚了只好先行離開了。</p><p>里程雖然有160左右,但強度都不高在Z1Z2而已,雖然有拉個幾次間歇,但秒數都很短,沒有什麼影響。</p><p>西濱路況有稍稍好一點沒有想像中的糟,西濱基本上不要騎太邊邊,都不會破風,只是大坑還是要避免,一路上看來沒有什麼大坑,都是那種不平整的路面還是有點多,還是要多加注意,到時比賽時,要注意別被擠到地面不好的地方。</p><p>過永安後,那個紅綠灯真的是有點多,有夠煩,以後騎到永安就好。</p><p>以這種時間和強度來說,六支膠全部吃光剛剛好,時間拖太長比預期多了2個小時,也還好強度不高膠夠吃。</p><p>總結:</p><p>路況大多有個底了,有空還是要多騎幾次,順便練練有氧。</p><p>不要燥進,千萬不要減肥,顧好嘴巴。</p><p><br /></p><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4DFIrHQkgtTCdaAECFCWPm5iIvJ6NE6Y-tgyghyjj0-dApoFuioKIdJyzKnrH-Eu_8QyEkNAcIGBZNV2cF6unnbAdlIVEc3jLTbFH7fzA1XKRPjhIXIkE-bn1gX31mqOy1XSpD__Mt4lg72FAikC-zKym1w8YjqvfX7fRkrHMSoG6qhyWE9AkEzt7gsQ/s773/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20143858.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="288" data-original-width="773" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4DFIrHQkgtTCdaAECFCWPm5iIvJ6NE6Y-tgyghyjj0-dApoFuioKIdJyzKnrH-Eu_8QyEkNAcIGBZNV2cF6unnbAdlIVEc3jLTbFH7fzA1XKRPjhIXIkE-bn1gX31mqOy1XSpD__Mt4lg72FAikC-zKym1w8YjqvfX7fRkrHMSoG6qhyWE9AkEzt7gsQ/w640-h238/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-07%20143858.jpg" width="640" /></a></div><br />Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-89110294041869530872024-01-05T02:53:00.000-08:002024-01-05T02:53:39.110-08:00功率訓練 Zone 2 Endurance 30min<p><span style="background-color: white;"> 2</span><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;">區訓練是功率訓練中極其重要的環節之一。我們不能總是依靠快速騎行來讓自己變的更快。在2區訓練中會刺激到您的1型慢慢縮肌,花點時間在2區訓練上對騎行的表現尤為重要。</span></p><p><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;">"Type 1 muscle fibers" 指的是肌肉中的一種肌纖維類型,也被稱為慢收縮肌纖維或慢速肌纖維。這種肌纖維能夠持久地產生能量,適合長時間的持續運動,例如有氧運動。它們通常用於低至中等強度的活動,而不容易疲勞。</span></p><p><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;">明天預定西濱外騎,所以今天挑了個強度不高的Z2一小時左右的課表。</span></p><p><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;">由於強度低所以就沒有再多騎一個熱身路線,直接就踩課表了,一開始沒有拉轉數,就輕鬆踩,開始進入主菜後踏頻就拉到90,因為很少用這種節奏在騎所以心率稍高,這個要長期的訓練,心跳才會慢慢降下來才會真正達到效益,現階段也只能慢慢讓身體去習慣這種節奏了。</span></p><p><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;">總結:</span></p><p><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;">今天強度不高應該不會影響到明日,不要燥進,千萬不要減肥,不要做無謂的發言。</span></p><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaHlCgkISaW3N5iR_HMaxCKYoGqTrSdCNJQIpjs5WO2nr3d2CDYygXSPME1q5bDQ8Q9ylVwxeHkRleYHFMvpV38MMrUv0E4sOclHYqmlRzbBfjBwVLB85HeBmq0epPKlQygmlV9K38RKdLZX2dheL53VP1MGoVAWfbDoOqxs5QDQ5QbT6g-s7mxbXQiuI/s1920/LJhWCobfkxYXt4dMTau84zc-gSsMLYlswLGHbms0DqU-2048x1152.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1080" data-original-width="1920" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaHlCgkISaW3N5iR_HMaxCKYoGqTrSdCNJQIpjs5WO2nr3d2CDYygXSPME1q5bDQ8Q9ylVwxeHkRleYHFMvpV38MMrUv0E4sOclHYqmlRzbBfjBwVLB85HeBmq0epPKlQygmlV9K38RKdLZX2dheL53VP1MGoVAWfbDoOqxs5QDQ5QbT6g-s7mxbXQiuI/w640-h360/LJhWCobfkxYXt4dMTau84zc-gSsMLYlswLGHbms0DqU-2048x1152.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ8OGcht2C-6MrnQwjMIvhX3CS4t8BEGMCNh1Y3SoCyd6vSjLIwPYxkoMJIFGZsFhzgHXUqYasBFGUNH2UgVG7r-H4z_Oek5bFTL__khNK8BK2C8Fryz0PBjYO7HtgfomICqsloO1Fif4msGXEE-5PqF990yx0LmdPNSmN1_J6A62S-Hn5Aaxq6gJROOo/s391/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184235.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="391" data-original-width="175" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjJ8OGcht2C-6MrnQwjMIvhX3CS4t8BEGMCNh1Y3SoCyd6vSjLIwPYxkoMJIFGZsFhzgHXUqYasBFGUNH2UgVG7r-H4z_Oek5bFTL__khNK8BK2C8Fryz0PBjYO7HtgfomICqsloO1Fif4msGXEE-5PqF990yx0LmdPNSmN1_J6A62S-Hn5Aaxq6gJROOo/w286-h640/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184235.jpg" width="286" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDOoMzwT-WI7FHWUUqfl18_W6PoypCQr1sUUtXgNj43XIZw6ADOO_POYyZHj9eCKEiHHXlbF3w6__97WArY9Tc1xFSbWKXJL4EA5iYnfpY9v5JDccL_3Bn_yR6ZjDFrjegEP8RyPgjwAAdRn_Cc3AdJJx-43k6M2bmPrgEW-JT3MLdZVbUzPfGUh6HlSw/s1486/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184258.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="590" data-original-width="1486" height="254" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiDOoMzwT-WI7FHWUUqfl18_W6PoypCQr1sUUtXgNj43XIZw6ADOO_POYyZHj9eCKEiHHXlbF3w6__97WArY9Tc1xFSbWKXJL4EA5iYnfpY9v5JDccL_3Bn_yR6ZjDFrjegEP8RyPgjwAAdRn_Cc3AdJJx-43k6M2bmPrgEW-JT3MLdZVbUzPfGUh6HlSw/w640-h254/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184258.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTqiaRIbUNGsRiWXsU1-JMs4nomXq5EaslaLFiJn8t4-gVi1rUHUABK7zz9AAuakb0Pf1Ei0iOIWY31VCGf9kPSE4RqM66VSuYAvTR8JRN_Tj-_tUrQw7E6yZqQyQNrBI_ovyxTGewD-v7nmlk0HeaufUlpfSkVHZeeWAZ_Pl1aA5TI2IFVG-kVZPRzuI/s775/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184312.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="316" data-original-width="775" height="260" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiTqiaRIbUNGsRiWXsU1-JMs4nomXq5EaslaLFiJn8t4-gVi1rUHUABK7zz9AAuakb0Pf1Ei0iOIWY31VCGf9kPSE4RqM66VSuYAvTR8JRN_Tj-_tUrQw7E6yZqQyQNrBI_ovyxTGewD-v7nmlk0HeaufUlpfSkVHZeeWAZ_Pl1aA5TI2IFVG-kVZPRzuI/w640-h260/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184312.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjROJBar5v_eDNBOq2CEecuzeaaqrjFeEEshVhUjz2nsXh_GkjS-9wE8bSugKOqraUOvh_gQ2kpOQDi6hsDUOieD9VxNGGkFl9N7pUuTanrFz77_O6EGJ5NbIua7UssA7ERUveqcx-7ZLPSDGXHbsR0GtC-yFs5mRZwbzr8A9Qvuj45dzilmcr1w447N7I/s757/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184326.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="281" data-original-width="757" height="238" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjROJBar5v_eDNBOq2CEecuzeaaqrjFeEEshVhUjz2nsXh_GkjS-9wE8bSugKOqraUOvh_gQ2kpOQDi6hsDUOieD9VxNGGkFl9N7pUuTanrFz77_O6EGJ5NbIua7UssA7ERUveqcx-7ZLPSDGXHbsR0GtC-yFs5mRZwbzr8A9Qvuj45dzilmcr1w447N7I/w640-h238/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184326.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxzEIUjF5wg-HmwNUouJXkJPSpqvJeJF9X7PIvVXjkSoOdBI4EO4UYF9xbSQerpJwV2a17Zm-RzpFBa6tRhKXR_QiCf_5XXTpPeMkMtyqDXjlNqaVNeTSiPxdYWQnFBJJGAG4-h1AORtpccoh6hvwP1GOGmLH9BZ9SCnrtGLqI-C6JmqBH4dEUJ2-opOs/s1475/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184405.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="648" data-original-width="1475" height="282" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhxzEIUjF5wg-HmwNUouJXkJPSpqvJeJF9X7PIvVXjkSoOdBI4EO4UYF9xbSQerpJwV2a17Zm-RzpFBa6tRhKXR_QiCf_5XXTpPeMkMtyqDXjlNqaVNeTSiPxdYWQnFBJJGAG4-h1AORtpccoh6hvwP1GOGmLH9BZ9SCnrtGLqI-C6JmqBH4dEUJ2-opOs/w640-h282/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-05%20184405.jpg" width="640" /></a></div><br /><span style="background-color: white; font-family: Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"; font-size: 16px; white-space-collapse: preserve;"><br /></span><p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-15821645262408716822024-01-04T06:41:00.000-08:002024-01-04T08:56:26.803-08:00功率訓練 Phosphate 6<p>以為 Mywhoosh 更新了,結果只是預告,還以為要等下載所以就提早準備。</p><p>昨日忙了一陣所以沒訓練,今日則開始今年的第一次功率訓練,還是選了之前做過的進階FTP提升的課表,體功比太低這是自己目前最大的軟肋。</p><p><span style="font-size: large;">Phosphate </span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; font-size: 16px; white-space-collapse: preserve;">在公路車功率訓練中,"Phosphate" 可能指的是磷酸能量系統,這是身體在高強度運動時使用的一種能量供應途徑。這個系統能夠在短時間內提供高強度的能量,對於需要快速、爆發性動作的運動(比如短暫的爬坡或瞬間加速)非常重要。通過在訓練中使用短、高節奏的"surges"(爆發性動作)來挑戰這個能量系統,有助於訓練身體更有效地利用和提供磷酸能量,從而提高肌肉的爆發力和短期能量表現。</span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; font-size: 16px; white-space-collapse: preserve;">這個課表的內容及目的是透過短暫、高節奏的爆發力激發你的有氧系統的間歇訓練。尤於這是高節奏的運力,騎行時不需要太多的變速,只輸保持坐姿增加踏頻和輸出。</span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; font-size: 16px; white-space-collapse: preserve;"><br /></span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; font-size: 16px; white-space-collapse: preserve;">以往總感覺開始踩課表時熱身不夠,所以今天就完整的先踩完一個10公里的有氧,不過今天可能咖啡喝太多,心率有點不整連好幾次飆高,有在密切的注意且身體並沒有不適,也稍加的多喝一點水來稀釋。</span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; font-size: 16px; white-space-collapse: preserve;">這個課表難度還可以,無氧間歇時間都很短,也都有提前2秒就開始拉轉數,就是能拉多高就拉多高,訓練台反應慢,所以結束時總會有踩空感及功率數值有幾秒歸零的狀況。</span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, "Segoe UI", Roboto, Ubuntu, Cantarell, "Noto Sans", sans-serif, "Helvetica Neue", Arial, "Apple Color Emoji", "Segoe UI Emoji", "Segoe UI Symbol", "Noto Color Emoji"" style="background-color: white; font-size: 16px; white-space-collapse: preserve;">1分鐘的Z5有刻意的降踏頻到70,讓腳的負擔不要那麼重,其他2組的Z3則都保持在80踏頻沒有再往上拉,同樣也是怕腳負擔太重。</span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, Segoe UI, Roboto, Ubuntu, Cantarell, Noto Sans, sans-serif, Helvetica Neue, Arial, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji"><span style="background-color: white; white-space-collapse: preserve;">休息有刻意降踏頻到80,要全程90上目前也實在辦不到,膝蓋會先受不了 =_=</span></span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, Segoe UI, Roboto, Ubuntu, Cantarell, Noto Sans, sans-serif, Helvetica Neue, Arial, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji"><span style="background-color: white; white-space-collapse: preserve;">總結:</span></span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, Segoe UI, Roboto, Ubuntu, Cantarell, Noto Sans, sans-serif, Helvetica Neue, Arial, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji"><span style="background-color: white; white-space-collapse: preserve;">今年的第一天訓練,沒有意外就是好事,照顧好自己的身體,不要燥進,千萬不要去減肥,社團中減少無謂的發言以免惹人非議。</span></span></p><p><span face="Söhne, ui-sans-serif, system-ui, -apple-system, Segoe UI, Roboto, Ubuntu, Cantarell, Noto Sans, sans-serif, Helvetica Neue, Arial, Apple Color Emoji, Segoe UI Emoji, Segoe UI Symbol, Noto Color Emoji"><span style="background-color: white; white-space-collapse: preserve;">維他命該進貨了,C。B,D,鈣</span></span></p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRbCvmaIgDDJ7VvSWVNXym9g8LVEpshdqCieHF3Pp7TGtktyONOEKSxQMxBNoErV22GOt9YTwlpK48_dJpFGViMk8oVnh7U702DBVLDltlowb0J7Zzv5kIgbqBOb_dIuY5ESjh3qirD-9IHqCKMiqGeTWD1fqI0YjcvGyexeIRqIbdQ2UokhQzIiZYmGQ/s1020/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-04%20212726.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="676" data-original-width="1020" height="424" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhRbCvmaIgDDJ7VvSWVNXym9g8LVEpshdqCieHF3Pp7TGtktyONOEKSxQMxBNoErV22GOt9YTwlpK48_dJpFGViMk8oVnh7U702DBVLDltlowb0J7Zzv5kIgbqBOb_dIuY5ESjh3qirD-9IHqCKMiqGeTWD1fqI0YjcvGyexeIRqIbdQ2UokhQzIiZYmGQ/w640-h424/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-04%20212726.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHf7FW5UdVIJSGxDUMbjw4fERCisK9NrC6wWpwFjUZXZVuEnaXxljhE3nVEQsfW3_fVtuU8SypSQuKlddljCBFpYxHE5AemvqRGMW6IKkm2ni3759wmaxThs4Rh2_ztvcPexoOEsIDOxhRJvWw5Vd3e_SiVj8Pq_nSOnrIVp3J9pCgGFwCVDrR1N3D7cc/s785/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-04%20212321.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="301" data-original-width="785" height="246" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhHf7FW5UdVIJSGxDUMbjw4fERCisK9NrC6wWpwFjUZXZVuEnaXxljhE3nVEQsfW3_fVtuU8SypSQuKlddljCBFpYxHE5AemvqRGMW6IKkm2ni3759wmaxThs4Rh2_ztvcPexoOEsIDOxhRJvWw5Vd3e_SiVj8Pq_nSOnrIVp3J9pCgGFwCVDrR1N3D7cc/w640-h246/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-04%20212321.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5DNkuAaaHR11kBiuGvkXlqPwtUgQLo609zOvumRW-zO69XfY50PbASSEYf7soW1-dGOZVGWzZ8Dgs7-Ro7XCIB-WQBmEQXkRpBzSCzMGjRxlM6B7fgLnTTJZFbd2_nzi_GlPs7o_MVvznkEH7y0lFNMxCqFuocTRuvZm6nrrNPEmM-v-hSTnuSXz2XI/s1174/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-04%20212404.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="659" data-original-width="1174" height="360" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiU5DNkuAaaHR11kBiuGvkXlqPwtUgQLo609zOvumRW-zO69XfY50PbASSEYf7soW1-dGOZVGWzZ8Dgs7-Ro7XCIB-WQBmEQXkRpBzSCzMGjRxlM6B7fgLnTTJZFbd2_nzi_GlPs7o_MVvznkEH7y0lFNMxCqFuocTRuvZm6nrrNPEmM-v-hSTnuSXz2XI/w640-h360/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-04%20212404.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-77242502800368847632024-01-02T18:40:00.000-08:002024-01-02T18:41:10.101-08:00東部兩鐵列車 六日<p> 莒光 666 周五發車 萬華可上車23:50 松山跨夜 到台東週六5:48</p><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKa8ITBa9aWhfI451dBbYv0Jg-M26p1XCeNXtIeGgLTVoRkRSFn7O41gDiT8gF-WedH0X8smDZ6fI6ukgrByCwSL7k-NNSbNcHRmCqLqHRuo7MfpAfxIvd6X6EzG6N5lBsDuXYASZeL53YMawsWAnLu72s68tqhNXeDHm5KzE0KxYKOArtNtgzwc_y1jA/s1421/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-03%20103806.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="354" data-original-width="1421" height="160" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgKa8ITBa9aWhfI451dBbYv0Jg-M26p1XCeNXtIeGgLTVoRkRSFn7O41gDiT8gF-WedH0X8smDZ6fI6ukgrByCwSL7k-NNSbNcHRmCqLqHRuo7MfpAfxIvd6X6EzG6N5lBsDuXYASZeL53YMawsWAnLu72s68tqhNXeDHm5KzE0KxYKOArtNtgzwc_y1jA/w640-h160/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-03%20103806.jpg" width="640" /></a></div><br /><p>自強177 每日, 花蓮14:30,樹林17:56</p><p style="text-align: center;"><img border="0" data-original-height="310" data-original-width="1384" height="144" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg54-uha778MFjC7YN3ANrVGZtusrc-25Vdg8Hbx8eo8Zg86bVV5jGXrWz89smDUyGL9OaOW3Yq3BOK_G40GjN0b_3h2BQmXk8HkfRJ5hGUmCShHn2vqgp-7XggxVPFMiLZDxVBX0XPtkaFA3u-My4eUso3tUtp8UaY0lJXbhUIzhUg7IinmEengdMcEeo/w640-h144/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-03%20102621.jpg" width="640" /></p><p></p><div class="separator" style="clear: both; text-align: center;"><br /></div><br /><br /><p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-21117356862546591192024-01-01T01:44:00.000-08:002024-01-02T06:31:49.586-08:002023第一騎 環小台北<p>有一陣沒跟團騎了,再加上今天起晚了,所以就跟環小台北團了,預定也是在中午前回到家,就預先加註會在研究院那一帶先行撤退。</p><p>今天帶了4條膠,只吃了3條,4種口味都吃過了,都是能接受的味道,但就是偏甜這個缺點而已,看在便宜的份上就將就了,效果有和SIS黑膠差不多,所以決定大量屯貨了免得漲價。</p><p>圖1今天碼錶提示最高心跳193,看了紀錄不是在爬坡,而是在馬場町剛過活動場地那,所以就略過不管了,秒數太短應該被干擾或是跳針。</p><p>圖2短短不到2公里的坡車友都衝很快,我則是照自己節奏騎,無氧能力差的我跟著衝很容易會把自己弄爆,不過第一個坡還是輸出有點大跳到Z6去了,後面就開始嚴格控制秒數了,要在平日就養成嚴格的控管大輸出,接著坡踏頻就很輕鬆的可以維持在80~100間,心跳也沒有超出閾值,餘力非常足夠。</p><p>在接著第二段坡不到1公里左右,坡度較緩,所以就維持在踏頻90,控管大輸出的秒數下輕鬆騎過了。</p><p>回程的河濱段到彩虹橋大順風,車友也是乘風而行,一下就看不見人了,我則是依照預定保持在Z2儘量拉轉數的方式騎,逆風第一段也是依照預定騎在Z3轉數不低於80,但後面第二和第三段逆風都有人擋在前面和我的速度差不多但明顯比我慢一滴滴(所以才會被我追到),因為距離越來越短,外騎練車最怕遇到這類人運氣不好,所以為了防追上來我會分心,只好拉高一級功率Z4,不過也還好沒有把自己弄爆,拉無氧的時間都在我能承受的範圍內,而且有夠長的順風段能回血,最後一段逆風也快出河濱了,所以才敢放開去這樣干。</p><p>總結,今天整體騎的算OK,跟團就是照著團隊的進度,團帶的速度慢就練練迴轉數也不錯,爬坡及後段的平路也都有應用著自己平日的訓練模式,比較不會那麼燥進了。</p><p>左右平衡部份,雖然偏左,但也在合理值內,50/50對我來說很難辦到,一定會偏一邊一點點,5%內我都可以接受,所以表定休息日一定要邊騎邊做姿勢檢視。</p><p><br /></p><p><br /></p><p></p><div class="separator" style="clear: both; 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text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgigcSgjgGPSilCP8RijU4wzSmZZNADAcMbvCzX3K8peJZRRMnV87J97iwTzTIw9HP9-41PMvGA5pQIJxbjoor5BhP1SDutM85rHnyvE_Z6eYwMmS8d8KhQr6jyv8x91WpgmjLLKuY_vxA7bwCImnCcEcyxvnB9ilq804LvHCfYps40flohnUpabd4JGbU/s1449/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20165744.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="864" data-original-width="1449" height="382" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgigcSgjgGPSilCP8RijU4wzSmZZNADAcMbvCzX3K8peJZRRMnV87J97iwTzTIw9HP9-41PMvGA5pQIJxbjoor5BhP1SDutM85rHnyvE_Z6eYwMmS8d8KhQr6jyv8x91WpgmjLLKuY_vxA7bwCImnCcEcyxvnB9ilq804LvHCfYps40flohnUpabd4JGbU/w640-h382/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20165744.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ-Ny4RX_N5vYOBulo6lfECkwPU5NY4U_eE6N_iHt0e79QNtMU0Hh024NR1f811PFMIl1kitJbWxSCZxtR6x9SnwCD8qpUOoLsg5xpdhnuTXEGpxrE1qMeCG9piZHinhPG1GwBjC6wSOJ7_k-bwWZtvqLYWQyEof-o5TtdlfEP8zQ434nosnVJmIBOv9w/s1266/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20170133.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="876" data-original-width="1266" height="442" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJ-Ny4RX_N5vYOBulo6lfECkwPU5NY4U_eE6N_iHt0e79QNtMU0Hh024NR1f811PFMIl1kitJbWxSCZxtR6x9SnwCD8qpUOoLsg5xpdhnuTXEGpxrE1qMeCG9piZHinhPG1GwBjC6wSOJ7_k-bwWZtvqLYWQyEof-o5TtdlfEP8zQ434nosnVJmIBOv9w/w640-h442/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20170133.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxGV70qIRcrA5Gdn7iFm56Zk49umsDq9KdHtpS_YIZkfscXmzt4QkUq7NrDiP0wH4MqlXPoRBKBxoefSuHlsl076yB8ygKWm645_jhxX0KyQ6mhRi2vwMugXWmGdF4rwPUwKitt_ppOMwB2p_JMJqrh7Ed9reTVJY9VUtY3xiSkX7e_e54Is_63kRJVI0/s1452/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20170611.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="757" data-original-width="1452" height="334" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgxGV70qIRcrA5Gdn7iFm56Zk49umsDq9KdHtpS_YIZkfscXmzt4QkUq7NrDiP0wH4MqlXPoRBKBxoefSuHlsl076yB8ygKWm645_jhxX0KyQ6mhRi2vwMugXWmGdF4rwPUwKitt_ppOMwB2p_JMJqrh7Ed9reTVJY9VUtY3xiSkX7e_e54Is_63kRJVI0/w640-h334/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20170611.jpg" width="640" /></a></div><br /> <p></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-29294965363281885152024-01-01T00:50:00.000-08:002024-01-04T05:14:14.244-08:002023年度回顧<div class="separator" style="clear: both; text-align: left;">今年上半年事多再加上有點懶散,所以總計的結果自己不是很滿意,好像自從換騎的TCR後就沒有很努力在騎,每年都沒有破萬公里 =_=</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">下半年就開始有點專心在練車了,花了點錢去請教專業的教練及請教有在專注於練車的車友和網紅,再加上自己到處去找訓練相關的影片、期刊、論文和研究報告得到很多關於訓練的方法和觀念。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">訓練的大方向著重在爬坡及長途上,比賽會用到的相關訓練則暫時略過,年紀大了沒有本錢摔車了。訓練的重點在2、3區的有氧、甜區、及無氧間歇。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">下半年開始用了MYWHOOSH,因為課表的整合度比較高不用再去找及自己建課表相對省事,再加上是一級車隊UAE御用的訓練軟體又是免費,所以功率訓練主要都是用這套了。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">ROUVY相對使用就較少些了,會用的時機就是表定休息日時輕鬆騎或假日天侯不佳及睡過頭時才會用到。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">兩套軟體各有千秋各為互補,MYWHOOSH強項在訓練課表,ROUVY則強在實境路線。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">今年開始也使用了 intervals.icu 來分析訓練,相對於其他訓練分析軟體來說,簡單很多也很直觀,不用看了一堆圖表數字後才知道今天、每周、一個周期的訓練到底有沒有達標,因為自己智商不夠外加眼殘有時還看不出來那才是真的很頭大,所以才會改用這套。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">總之,今年的成果不理想,下半年才有點訓練的味道,明年也要時刻的提醒自己,要按表操課、作息要正常、不可以太懶散。</div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicPPt2VyfyuZAQxNY_d1JWs8I-W3YEu6KgiSyJLEYIhZdwkblfGY7c3BWsWlqMrp-pk_268VWzlp0YN3tdDWVG5MV0u1VybpMJ6PvEBzAZkJ5gK8x4Ldsy-n6rFXXy67LSaf_FK9ON5gy8V2E_I9fw-dWNKY8TvvKLkgTpGakgaCwQG-fduyDSuoxvTTU/s716/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161444.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="435" data-original-width="716" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEicPPt2VyfyuZAQxNY_d1JWs8I-W3YEu6KgiSyJLEYIhZdwkblfGY7c3BWsWlqMrp-pk_268VWzlp0YN3tdDWVG5MV0u1VybpMJ6PvEBzAZkJ5gK8x4Ldsy-n6rFXXy67LSaf_FK9ON5gy8V2E_I9fw-dWNKY8TvvKLkgTpGakgaCwQG-fduyDSuoxvTTU/w640-h388/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161444.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy3NOWRl8lr4oKzYr1lw55S3a7zDB6zWAq1aNwZ29vAZoSPG6jhldvkFBrH_Kr1nvVGtTSoh_XyReRhPDXcQuxC6YEXS6sDL9EZYUgeCMF9hO98XCidrk8JUrXCn8_AHq_lbdJzYyyahdiejuVb4LT9TBmuLjBoKZ5x_FouJUN1r1jbYiV9p9mBcl9jpI/s711/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161500.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="383" data-original-width="711" height="344" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiy3NOWRl8lr4oKzYr1lw55S3a7zDB6zWAq1aNwZ29vAZoSPG6jhldvkFBrH_Kr1nvVGtTSoh_XyReRhPDXcQuxC6YEXS6sDL9EZYUgeCMF9hO98XCidrk8JUrXCn8_AHq_lbdJzYyyahdiejuVb4LT9TBmuLjBoKZ5x_FouJUN1r1jbYiV9p9mBcl9jpI/w640-h344/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161500.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdoIO4s3v1wAgO5robv6bqotbmWdYJB1UPPLhs0iMQAUg4wTOdt3d5vscB87yQlhDtpuO9ET8LKX3ACDKd_6Zg5HPI5NZQOlJ04JwKSWzfiCSZ6-hWeSEU_QRSJgYP6tkg99GeoaisLdOR-GjQQmdx2eqMVWWQ3PZpLaVXoXxTWWV2qDPBMdBcHw8-3EM/s691/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161530.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="418" data-original-width="691" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhdoIO4s3v1wAgO5robv6bqotbmWdYJB1UPPLhs0iMQAUg4wTOdt3d5vscB87yQlhDtpuO9ET8LKX3ACDKd_6Zg5HPI5NZQOlJ04JwKSWzfiCSZ6-hWeSEU_QRSJgYP6tkg99GeoaisLdOR-GjQQmdx2eqMVWWQ3PZpLaVXoXxTWWV2qDPBMdBcHw8-3EM/w640-h388/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161530.jpg" width="640" /></a></div><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji7GJlfETkg2TRzm8qA6Ib0e1MxCLQvn-mSQb2PZVLIIekVl53Eh24g0p0WB613jLIZUfLjIVWjORr6jz7Alv-PkIE1UfFKQYn8tfoRx7dH6PHiGeVhvdldzlvK3D2bTVm4n4WRAo5NHIG5Q_uXCNv3wIkeboaWXnKdypGB5TwZ9CO4TEL9wRQlQjvCdw/s706/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161547.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="429" data-original-width="706" height="388" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEji7GJlfETkg2TRzm8qA6Ib0e1MxCLQvn-mSQb2PZVLIIekVl53Eh24g0p0WB613jLIZUfLjIVWjORr6jz7Alv-PkIE1UfFKQYn8tfoRx7dH6PHiGeVhvdldzlvK3D2bTVm4n4WRAo5NHIG5Q_uXCNv3wIkeboaWXnKdypGB5TwZ9CO4TEL9wRQlQjvCdw/w640-h388/%E8%9E%A2%E5%B9%95%E6%93%B7%E5%8F%96%E7%95%AB%E9%9D%A2%202024-01-01%20161547.jpg" width="640" /></a></div><br /><p><br /></p>Unknownnoreply@blogger.com0tag:blogger.com,1999:blog-1746816675812544940.post-64587502732859320142023-12-31T02:54:00.000-08:002023-12-31T02:54:42.558-08:002023最後一騎<p>今天本來大溪有氧,結果騎到樹林時發現前面一整片霧茫茫,查了一下天氣和即時影像,雖然地乾但預報可能會下雨,後頭雖然出太陽但前面一整個霧太濃了,怕水氣太重於是就掉頭去騎觀音山好了。</p><p>去程時儘量保持在不要超過Z3,踏頻逆風不低於80,順風時不追速穩穩的踏頻拉上去就好,二重𢏭洪道段騎的還算OK,踏頻保持在100左右,同樣不超過Z3。</p><p>觀音山段,前半不超Z3的高踏頻,後半計時區就還是照以往的間歇的騎法,不去追PR,太阧就降踏頻,不要去硬輸出嚴格的控管秒數防爆掉,踏頻維持在不低於70,不要太累的用均速10左右的速度完成就好。由於衣服溼透了,所以沒有在騎第二趟,怕感冒。</p><p>今天的帶的膠條因為樹林的折返,把原本的測試計畫都打亂了,只吃了一條,和SIS黑膠口感差太多太甜了,效果還行沒什麼差別。</p><p><br /></p><div class="separator" style="clear: both; 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text-align: left;">星期三有操到,所以星期四休息了一天只做地面運動,星期六日看來好天氣,所以今天星期五也沒操課就來解任務了,順便檢視自己騎姿及發力狀況。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">ROUVY首頁上看到這個假日挑戰,只有兩條路線而且還都短短的,以為是大放送,也搞不清楚送的是什麼,感覺可能是虛擬車衣之類的,沒注意看路線資訊就直接開騎,一騎就感覺不對勁怎麼馬上就爬坡了,結果停下去查了一下兩條都是坡,也懶得在去找平路的路線了,就開Z2騎就好。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">騎姿及發力狀況目前還算穩定,自從座艙設定改成以下把位為基準去設定後,發力明顯順暢多了,而且左腳也都能時時刻刻的黏在踏板上,不會有之前的浮空感,但相對的卻發現Z2低點以下功率的發力,明顯偏左邊有時會超過10%以上,Z2中以上功率發力就會保持在左右平衡,要找出原因,扣片位置,屁股坐歪了,扣片墊片高度,身體左𩑭。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">後勾出力太大的狀況還是有出現,這個要多加注意,後勾輸出太大學術報告中都指出是在做虛功,自然而然的利用反作用力順勢帶上去是最佳,還要多練,大輸出時要注意不要刻意後勾,免得不必要的消耗。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">新的BASIKY低階車褲使用後也比預期中的好很多,不過是舊版型褲腳較短墊子位置也和之前穿的有點不一樣,為此也調整了座墊角度到3度,因為前端太厚會壓到,縫線對期的位置稍偏內側這個有時沒注意沒拉到定點就不舒服,後面也要稍稍拉一下把墊子帶到定位,吊帶後面要偏緊前面偏鬆,總之,每條褲子都有自己的穿法,目前看這批車褲能撐多。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;">ROUVY這兩條路線難度其實不高,但為了接下來兩天天長距離有氧,沒有全輸出去踩,就2區轉數不低於70的騎法,踩台沒辦法完美還原真實坡道上的騎乖感,以我自己測試後發現,要再加重2-3檔才能比較像真實在坡道上的騎時的感覺。</div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: center;"><br /></div><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEh_IY0LSJ7PykdpGSYPUW-a6Rsvv4mmuyUbTRNi_ESwfpg2cJTmid_ldjIqEzDpkZ30orDqkE4c87rXaWLfr862OyiBQHslVsqf8yYfHe8Kunk1JnDB-IpIl6nuqGoAfFIY6fLWyUW9niK3Ba3OE8eM1xXbtY4E_nYAGu0Tnsdbog164a6878KQY8ps_0s/s4000/IMG_20231229_161814.jpg" style="margin-left: 1em; 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