Rowing - Specific Scripts / Training
Interval or Steady State Training / Over training Syndrome / Relaxation and Recreation Time-Table / Sport-Physiology
Interval or Steady State Training? 間隔或穩定狀態訓練?
One of the best examples of collaboration in research was carried out by physiologist in Denmark, Norway, and Italy and employed national and international class rowers from all three countries. They addressed two main questions, which I will look at separately in the next two research summaries. Nine Danish rowers and Nine Norwegian rowers were followed during 2.5 months of summer-training. The Danish rowers trained at sea-level and emphasized a program of interval (INT) training. The Norwegian rowers also rowed at Sea level, but emphasized endurance (END) training during the same period. Both groups were training for the World Championships, so motivation was considered quite high. The average training volume was similar for both groups, just under 160 km per week. The INT group decreased training volume during competition weeks, however, while the END group did not.
在合作的研究中,最好的例子之一是由丹麥,挪威,以及義大利的生理學者所提出來並聘用了來自這三個國家的國家 級和國際級的划船手。他們提出了兩個主要的問題, 而對於這些問題我會在之後的研究摘要中分別討論。針對九位丹麥划手和九位挪威划手在暑期的二個半月的訓練 中進行研究。丹麥划手在海平線高的水位訓練並著重於間隔訓練(INT) 的課程上。而挪威划手也是在海平線高的水位上訓練,但其卻強調持久(END)的訓練。兩組的訓練時間皆為夏天而 這兩隊都是為了世界冠軍盃而訓練。所以兩者的動機和企圖可說都是相當的高。其平均訓練的量都差不多, 每週只有約160公里之別。間隔訓練這隊在比賽那一週減少訓練量,而持續訓練這隊則否。
RESULTS: In the ENDURANCE group, VO2 max increased by 8.2%, while ergometer work capacity (watts during a 6-minute test), improved 6.6%.
During the same 2.5 months of training, no significant changes were observed in the Interval trained group. In fact both VO2 max and work capacity decreased during the early competitive period in June and July and recovered only during training in a three-week camp prior to Worlds.
結果: 在持久訓練這組, VO2最大量增加了8.2%,而肌力測功工作量,在六分鐘中的測驗上, 則是改善了6.6%。在相同的兩個半月的訓練中, 在間隔訓練這組中觀察不出有任何顯注的改變。 事實上,在六月及七月初競爭的時期,不論在VO2 最大量或是肌力測功工作量上都減少了。 而且只在世界賽時三個星期的訓練營上才回復。
The authors concluded, that "endurance training may be superior to short interval training, including intense anaerobic training, for increasing work capacity because it allows for a larger training volume. In addition to increases in physiological variables, endurance training may also improve the technique of the crew, but this technique may be counteracted by the high intensity involved in interval training." They also noted that the training dose per week varied more for the interval group than the endurance-training group.
結論: 作者們作出了結論為,持久訓練可能是優於短期的間隔訓練,包括了為了增力工作能量的密集無氧訓練,因為持久訓 練有利於大量的訓練量。再加上生理上多變性的增加, 持久訓練也可以改善整個隊的技巧, 但是這技巧也可能被間隔訓練相關的高密度所抵消。作者們也指出每星期間隔訓練的訓練量比持久訓練隊的訓練 量更常改變。
Internet / Joern Grosskopf / Wu Pei-Ling , 12.2000