Trail running replenishment strategy

Posted on

The author's first off-road race was the Asian Outdoor Sports Open held in Ninghai, China. Athletes must use the team as the unit to climb the mountains during the two-day race to cross country trails, cross-country bikes, canoes, and rappels. , diving ... ... and other ways of manpower advance every day for more than 7 hours of high-intensity endurance race.

I vaguely recalled that the seniors kept awakening and told me about the importance and manner of supply. Of course, they also experienced a lot of glycogen depletion and the feeling of prostration. At that time, you would feel that your actions became slow and slow. It's like walking in space, but the heart is jumping fast and you're going to panting! A lot of sweating, but no replenishment of liberation ... ... Do not doubt, this is to enter the so-called "wall hit period." This time the theme, to share with you, on the importance and strategy of replenishment in cross-country races, and places to pay attention!

Although there is a word for "running", the trail running will have a big difference from the general road run because of large changes in the environment (topography, topography, climate, ...). Running on a flat road or track field, the body can move through the inertia of the movement in a more effortless manner. The use of muscle groups is mostly fixed, but cross-country running is different, such as climbing a ladder trail, each step is like a new At the beginning of this, you are almost completely unable to continue the inertia of the previous step. If you do not make a force, the body will not move forward.
For another example, as you cross the jungle downhill, you must balance your body with your hands or climb plants to help control your speed. The use of upper limbs is quite frequent and important! So we can see that cross-country running is a more energy-consuming sport than ordinary road running, because it often has no inertia, and even the upper body needs strength! This type of difference will greatly affect the replenishment strategy. Next, I will use the time of the game to share supply strategies with you!

Trail running is very different from normal road running because of large environmental changes
Why use time to distinguish, not distance?
It is mainly due to the "climb" relationship. Trail running will greatly affect the length of the race due to the total climbing height (m), giving the most extreme example: the 101 climb, just less than 1 km of the distance, but the vertical climb will reach 390 m. The average time for completion is around 11 minutes. Participants with regular results will have an extended finish time of up to 25 minutes. (Mayor Ke's performance in the Twin Towers this year is 38 minutes and 41 seconds.)
Therefore, we are estimating the completion time of a cross-country race. Total climb is definitely the first consideration. Of course, there are special cases, such as running deserts, and even if the climb is not high, it will take more time to complete the race. In short, the strategic considerations of using the estimated completion time as a supply will definitely be much more accurate than the distance! So, the key is coming, how to plan it?
First of all, I must emphasize one thing. The following plans are set under the premise of "competition intensity"! Because the exercise intensity will directly affect the energy loss, and the way the body uses energy!
1. Finish time: within 1 hour
This may be an off-road race within 10 kilometers. Assuming you start early in the morning and you have breakfast, you don't need to replenish your food within 30 minutes. You can take some water or sugary drinks because In this short-range event, what is needed is speed! Therefore, when the intensity of exercise increases, the human body's energy metabolism is mostly dominated by an oxygen-free system, which consumes glycogen stored in the muscle.
With the increase of exercise intensity, the source of the human body's productivity will be more dependent on carbohydrates (sugars); on the other hand, at low-intensity exercise, it will tend to use fat. So, after 30 minutes, you can eat chocolate or energy pectin (GEL) and you will be able to cope with the latter half of the game. But remember, to eat this kind of high-sugar food, be sure to have water. Otherwise, under the condition that the blood osmotic pressure changes, it is easy to thirsty!

2. Finish time: 1 hour to 2.5 hours
As the time for completion increases, the decline in physical fitness, muscle strength, and coordination will cause the body to spend more effort to complete each movement, and the energy consumption will increase. This type of mid-range game also requires speed, so the energy consumption is still dominated by sugar. I suggest that, after eating for 30 minutes before the game, try to supply GEL or sugary solid supplement every 30 minutes. Even if you feel that you have no appetite, you have to slow down and have something to eat. When the game time reaches 1.5 hours, if more than one-third of the stage is not yet completed, I suggest that we need to supply 1 more solid food with higher energy density at this time, such as: Power Bar, Small rice balls and other foods, such supplies can provide more carbohydrates, a great help to the end of the second half of the life.
The other part is sodium supplementation. In winter, when the perspiration rate is low, you can supplement the salt or salt capsules once an hour. In summer, you must increase the amount of salt according to the amount of sweat, and you can take 50 minutes in advance. If you feel that the sweat is obviously salty, please delay the supply of salt to avoid the burden of the kidney or hypernatremia.
In addition to the above-mentioned supplies, the amount of food needed to be taken is not much. If you add enough food to the General Assembly, under the consideration of lightweight equipment, you don’t need to bring a water bag backpack (if the amount of drinking water is not A lot of words), but I would recommend at least a water bottle pocket. It can easily pick up food and water while taking into account the principle of lightweighting.

3. Finish time: more than 2.5 hours
For more than two and a half hours, because the distance increases, the intensity of the game will decrease proportionally to the distance. In addition to focusing on road conditions and physical distribution during this long distance or long distance race, Paying attention to supplies is a very important task! The principle of supply is the same as in the previous paragraph. I recommend using a carbohydrate-based breakfast (bread or rice ball, fried noodles...) for 2 hours before the start of the match. Start a small amount of solids 30 minutes after the start of the match. Supply, unlike the previous paragraph, is because the longer the game, it means that the amount of food to eat will increase, eating too much sweets will be easy to nausea, and even gastroesophageal reflux.
I would recommend intermingling with some salty foods (small rice balls, prince noodles...) or natural ingredients (fruits, nuts...) if possible. If the conference is prepared for hot food, it is not in a hurry. Sit down and take a bowl of instant noodles before leaving! Believe me, delicious + taste changes, will be an important motivation to promote your serious supply, but also a great strategy to help complete the challenge!

Then come talk about drinking water! Why do you need to bring your own kettle and back pack to cross country? The main reason is that apart from the fact that the conference is not easy to set up a supply station, another reason is that the purpose of cross-country running drinking water is not only to supplement the loss of water from the body, but also to relieve the dry mouth after a severe climb. Carrying water can easily solve these problems at any time.
There is also a strategy for carrying and configuring the water! In the above content, I mentioned that the middle distance schedule can be carried with water bottle pockets, mainly because of lightweight considerations, but there is also a drawback. Your drinking water (or energy drink) can only have a single choice, but the water bag backpack is More flexible! It can be filled with special energy drinks in the water bag, and a lighter drink or water can be added to the chest to supplement energy such as pectin or salt infusions with concentrated or heavy flavor supplements. Why is the chest putting water instead of water bags? The reason is very simple, because we do not want to wear backpacks frequently during the competition. The kettle on the chest is the most convenient for filling drinks. It is better to find a water bottle on the chest.

In the end, what is the best time for restocking?

There will always be only one answer, which is the time of "safety." In the course of running supplies, inevitably the hands and feet panic, originally easy to open the clip chain bag, engage in a long time can not get hold of, and the result was also lost one place ... ... Does anyone have similar experience? What is even worse is that the process of supply is distracting, and neglecting to pay attention to the road conditions and falling injuries is even more damaging.
Safety is the only way to the end. The time for recharging is to use a fixed frequency as much as possible, but it is a very OK decision to make it earlier or slower! The game is alive and the mind is alive. You don't need to be too obstinate with the original recharge plan, find a safe and stable road, slow down slightly, and enjoy the delicious food you prepared for enjoying the game!

Lip Gloss

Lip gloss was invented by Max Factor in 1930. He wants to develop a lip product that can make the lips of the film bright and shiny. Inspired by movie actresses, women began to follow this makeup trend, leading to the popularity of lip gloss.

The earliest commercially available lip gloss was Max Factor's X-Rated4, which was launched in 1932. The original formula was sold until 2003.

Similar to Lipstick, lip gloss is a mixture of waxes, oils, esters and pigments.
The difference between lip gloss and lipstick products is the bright, transparent, or translucent cover layer. Generally, the ratio of oil component/wax component is relatively high, and the pigment content is relatively low (0~5%).

Lip gloss comes in many forms and used in different ways. It can be packed in a small cylinder and applied with a round or inclined applicator stick or built-in Lip Brush; it can also be packed in a soft squeezable plastic tube, which can be passed through the nozzle or with your fingertips or Apply with lip brush.

The basic lip gloss will only add gloss to the lips without discoloration. Color lip gloss adds color and gloss. Shiny lip gloss has a bright undertone, with or without color.


Lip Gloss,Girls Like The Glossiest Lip Gloss,Plumping Lip Gloss,Makeup Lip Gloss,High-Shine Lip Gloss

Lip Gloss,The Glossiest Lip Gloss,Plumping Lip Gloss,Makeup Lip Gloss,High-Shine Lip Gloss

Jilin Xiangqi Technology Co., Ltd , https://www.xiangqicosmetics.com