作者：LANDRY BOBO
改善您的经济——以一定的VO2价值维持给定电力的能力——应该是您的培训重点之一。以下是健身房的力量训练如何让你成为一名更强大、更经济的耐力运动员。
Improving your economy — the ability to sustain a given power at a certain VO2 value — should be one of your top training priorities. Here’s how strength training at the gym will make you a more powerful and economical endurance athlete.
尽管有很多证据表明力量训练对耐力运动员的深远好处，但全年力量训练在许多运动员的项目中并不常见。作为一名教练，在开任何处方之前，我总是想向我的运动员解释“为什么”。以下概述的只是你绝对应该全年去健身房的几个原因。
Despite much evidence supporting the profound benefits of strength training for endurance athletes, year-round strength training is not commonplace in many athlete’s programs. As a coach, I always want to explain the ‘why’ to my athletes before prescribing anything. Outlined below are just a few of the reasons why you definitely should go to the gym year-round.
不仅仅是最大摄氧量（More Than Just VO2 max）
早期的耐力表现研究发现，与体重相比，跑得最快的体重最大摄氧值最高。从那时起，在许多人眼中，最大摄氧量被列为最重要的绩效指标。当然，环法自行车赛冠军的摄氧量必须非常高。然而，最近的研究表明，最大摄氧量不是性能的最准确预测指标。
Early research in endurance performance found that the fastest runners had the highest VO2 max values relative to bodyweight. Since that time, VO2 max has been enshrined as the most important metric for performance in many people’s eyes. Of course, it is true that a Tour de France winner must have an exceptionally high VO2 max. However, more recent research has shown that VO2 max is not the most accurate predictor of performance.
这个概念与经验丰富的耐力运动员最相关。如果起跑线上的每个人都已经训练多年，并且拥有相似的VO2最大值，那么是什么让他们与众不同？显而易见的是，这不仅仅是你能消耗多少氧气，而是你在锻炼期间能多有效地使用这种氧气。因此，经济已被证明是衡量绩效的一个非常重要的指标。
This notion is most relevant for experienced endurance athletes. If everyone on the start line has been training for many years and has similar VO2 max values, whatreallysets them apart? What has become clear is that it is not just how much oxygen you can consume, but how effectively you can use that oxygen during exercise. For this reason, economy has been shown to be a very important metric for performance.
为什么经济很重要（Why Economy is Important）
经济性是您以一定的VO2值维持给定速度或功率输出的能力。在给定功率/速度下，VO2值较低的运动员将是更成功的运动员，因为较低的VO2值意味着更低的能源成本和更少的疲劳。Costill和Winrow的一项研究优雅地表明了这一点，当时两名最大摄氧量完全相同的跑步者在马拉松公关中相差13分钟。区别？运行经济。
Economy is your ability to sustain a given velocity or power output with a certain VO2 value. The athlete with the lower VO2 value at a given power/velocity will be the more successful athlete, because a lower VO2 value means a lower energy cost and less fatigue. This was elegantly shown in a study by Costill and Winrow when two runners with the exact same VO2 max had a 13-minute difference in their marathon PR. The difference? Running economy.
以下是另一种看待它的方法：在最大摄氧量的70%下，阈值间隔为300w。如果你改善经济，你可以以67%的摄氧量做300w。结果是，您对给定功率的相对努力较低，导致阈值提高，而最大摄氧量没有变化。
Here’s another way to look at it: you do threshold intervals at 300w at 70% of your VO2 max. If you improve your economy, you may do 300w at 67% VO2 max. The result is that your relative effort for the given power is lower, resulting in a threshold increase without any change to your VO2 max.
通过教你的肌肉以最、最、最经济的方式一起工作，可以改善经济。你的肌肉越能协调运动，你就越能用氧气来保持你的力量/速度。
Economy can be improved by teaching your muscles to work together in the most, well, economic way possible. The better your muscles are able to coordinate movements, the better you will be able to use oxygen to maintain your power/velocity.
健身房的工作如何给你带来优势（How Gym Work Can Give You An Edge）
只需练习运动，你就可以提高经济水平。对于那些刚开始的人来说尤其如此——仅根据他们的形式将新手跑步者或骑自行车的人与经验丰富的跑步者区分开来并不难。然而，那些已经训练多年的人可能已经完善了他们的技术，这样他们的经济就不会仅仅通过在路上的训练得到更多的改善。
You can improve your economy simply by practicing your sport. This is especially true for those just getting started — it isn’t hard to delineate a novice runner or cyclist from an experienced one just by their form. However, those that have been training for many years have likely refined their technique such that their economy will not be improved much more just by training on the road.
此外，经验丰富的老将很可能“开发”了他们的最大摄氧量。每个人都有一个遗传上预先确定的最大VO2上限，经过多年的持续训练，大多数运动员都达到了这个上限。这些经验丰富的运动员必须寻求新的训练方法来不断改进。不同的特定运动锻炼将继续帮助您提高体能，但健身房也是打破高原的非常有效的时间方法，特别是如果您以前没有进行过太多的力量训练。
Additionally, a seasoned veteran has most likely “tapped out” their VO2 max. Everyone has a VO2 max ceiling that is genetically predetermined, and after years of consistent training, most athletes have reached this ceiling. These experienced athletes must seek new training methods to continually improve. Different sport-specific workouts will continue to help you refine your fitness, but the gym is also an extremely time-effective way to break that plateau, especially if you have not done much strength training before.
改善你的经济（IMPROVE YOUR ECONOMY）
有确凿证据表明，力量训练将改善你的经济。力量训练以跑步或骑自行车根本不可能的方式锻炼你的肌肉。当你举起重物或做爆炸性测压时，你最大限度地招募了所有的肌肉纤维。随着时间的推移，这会导致神经肌肉招募增强，这本质上是大脑和肌肉之间的联系。
There is conclusive evidence that strength training will improve your economy. Strength training works your muscles in ways that are simply not possible by running or cycling. When you lift heavy things or do explosive plyometrics, you maximally recruit all of your muscle fibers. Over time, this results in enhanced neuromuscular recruitment, which is essentially the connection between your brain and muscles.
甚至在几次力量训练后，你的身体也会学会更同步地招募你的肌肉。所有的肌肉纤维都将学会齐声工作。你的身体还将学会向肌肉发送更强的信号，从而产生更大的力量。如果做得好，这种新能力将转移到你的运动中，并教你的肌肉一起工作，改善你的经济。
After even just a few strength training sessions, your body will learn to recruit your muscles more synchronously. All of the muscle fibers will learn to work in unison. Your body will also learn to send stronger signals to your muscles, resulting in greater force production. Done properly, this new ability will transfer over to your sport and teach your muscles to work together and improve your economy.
对于跑步者来说，力量训练可以增加肌肉的刚度，这有助于你储存弹性能量。基本上，你的腿将具有蹦极绳效应，这可以帮助你前进，而不会增加能量消耗。
For runners, strength training can increase the stiffness of your muscles which helps you to store elastic energy. Basically, your legs will have a bungee cord effect which can help propel you without increasing energy expenditure.
提高你的力量（IMPROVE YOUR POWER）
除了改善经济，健身房训练还将全面提高您的力量。正如许多运动员所知，力量=力x速度。重型举重将提高你以任何速度产生力量的能力，从而提高你的力量。爆炸性测深量学也是任何成功力量训练计划的重要组成部分，因为它们将有助于将改进的力生产转化为宝贵的功率数。
In addition to improved economy, gym training will also improve your power across the board. As many athletes know,Power = Force x Velocity.Heavy lifting will improve your ability to produce force at any velocity, hence improving your power. Explosive plyometrics are also an essential part of any successful strength training program as they will help transfer the improved force production into precious power numbers.
电力生产的提高产生了另一种改善经济的机制。当你有很高的力产生能力时，骑自行车和跑步中使用的低力就会成为孩子的游戏。与你最大的力量产生相比，骑自行车或跑步时使用的力会减少。这意味着您不必以次优强度招募那么多低效的II型肌肉纤维，并且您将能够更多地依赖更经济的I型肌肉纤维，这些纤维更适合耐力活动。这将有助于保存这些II型肌肉纤维和糖原储存，以便在比赛的最后冲刺中最需要它们的时候。
Improved power production results in yet another mechanism that improves your economy. When you have a high ability to produce force, the low forces used in cycling and running become child’s play. The forces used with cycling or running will decrease relative to your maximal force production. This means that you will not have to recruit as many inefficient Type II muscle fibers at submaximal intensities and that you will be able to rely more on economical Type I muscle fibers, which are better suited to endurance activities. This will help to preserve those Type II muscle fibers and glycogen stores for when you need them most in the final sprint of a race.
关于最终冲刺的主题，健身房工作将大大提高您的厌氧能力和最终冲刺。健身房是田径短跑运动员训练计划的重要组成部分是有原因的！
On the subject of final sprints, gym work will give you a big boost in your anaerobic capacity and final sprint. There’s a reason why the gym is a big component of a track sprinter’s training regimen!
让健身房工作成为您培训计划的常规组成部分（Make Gym Work a Regular Component of your Training Plan）
人们开始力量训练计划的一个大障碍似乎是他们认为自己没有时间。然而，通过减少在路上的时间，并在健身房利用这段时间，你很可能会看到一些重大的改进。
A big obstacle to people beginning a strength training program seems to be that they don’t think they have the time. However, by spending a little less time on the road and using that time in the gym, there’s a good chance you will see some big improvements.
一项研究用健身房工作取代了该研究跑步者32%的正常训练，而另一组则在健身房度过了3%的正常训练。32%的组提高了5000倍，运行经济和厌氧能力——3%的组没有观察到任何变化。这在组之间的VO2-max没有任何变化。
One studyreplaced 32% of the study’s runners’ normal training with gym work, while the other group spent 3% of their normal training in the gym. The 32% group improved 5k times, running economy, and anaerobic capacity — no change was observed in the 3% group. This occurred without any change in VO2-max between groups.
并非所有力量训练计划都是平等的。如果你没有选择正确的锻炼、负荷或恢复得足够好，你就是在健身房浪费时间。如果您不确定如何从健身房开始，请寻找一位合格的教练。鼓励我执教的每个运动员开始力量训练。
Not all strength training programs are created equal. If you are not choosing the right exercises, loads, or recovering enough, you are wasting your time in the gym. If you are unsure of how to start in the gym, seek out a qualified coach. Every athlete that I coach is encouraged to begin strength training.
许多运动员发现，一旦他们进入健身房并开始看到改善，他们几乎和正常训练一样喜欢它。我们甚至还没有谈到力量训练如何防止受伤、对抗衰老和改善你的健康。随着时间的推移，我相信力量训练将成为所有耐力运动员司空见惯的。立即加入潮流——你不会后悔的！
Many athletes find that once they get in the gym and start seeing improvements, they enjoy it almost as much as their normal training. We haven’t even touched on how strength training will prevent injury, fight aging, and improve your health. Over time, I am sure that strength training will become commonplace for all endurance athletes. Jump on the bandwagon right now — you won’t be sorry!
参考文献
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