Team Fuji Taiwan 第三訓練營
上周清明連假我們車隊作了今年第三次的訓練營：
周四隊員自己練：
林德銘 160km (110km motorpacing)
高阿丹 3 hours (35 min. in zone)
Timothy B. 6 hours
周五在埔里
高阿丹＋林德銘 4.5 hours
Timothy B (在台南) 3 hours
周六在埔里
Timothy B + Mark Smith + 高阿丹＋林德銘+江立堯
5 hours of bang bang bang bang bang (the ride of a thousand deaths)
周日在台中
比賽 136 + 2.5 hours (天冷，台中）
我很高興今年能和這些傢伙一起騎車。訓練營讓我們放下工作，學校，給我們兩三天的時間完全投入訓練，recovery，看 bike porn。
在最後一天每個人心裡只想騎完就可吃 Big Mac。
我們開玩笑說明年應學CSC來辦一個求生營。
騎車是一回事，如沒有後援我們也不可能作有效的訓練：謝謝小玉跟車，跑腿，煮飯，打掃，攝影。謝謝Fuji的 Marco 花一整天開車 support。謝謝 Annie 開車，跑腿，煮飯，打掃，攝影。
這是 high res (30mb) 周六訓練片段 （需QuickTime）：
(快的上網） http://modusvelo.com/TeamCinelli/movies/07Camp3-01.mov
訂閱台灣 Team Cinelli Ritchey 車隊 
April 11th, 2007 at 3:35 pm
Motor Pacing 注意事項:
1. Safety – Before motor pacing, make sure you establish or review your common sign language. Some basic signs:
安全 – 開始前駕駛及騎士必先達成或複習手語共識:
• Danger/Attention – Driver long honks. Optional and speeds away. What ever you do, DO NOT break suddenly.
• 危險/注意 – 駕駛按喇叭. 然後可加速遠離騎士. 切勿緊急煞車.
• Stop Pacing – Driver holding fist with his/her left hand in the air
• 停止 – 駕駛高舉左手握拳
• Speed up – thumb up
• 加速 – 騎士大拇指指上
• Slow down – thumb down
• 減速 – 騎士大拇指指下
• Last Lap – rider’s hand gesturing “out of breath”
• 最後衝刺 – 騎士用手比勢 “無氣”
• Rider Problem – rider hand signing “so so”
• 騎士問題 -騎士用手比勢 “馬馬虎虎” (駕駛可漸緩速度)
• OK? – Rider and driver signing “3” to each other
• OK? – 騎士/駕駛 用手比 “3” 互相回應
• Pot holes – driver by driving around the pot hole (or optional pointing to pot holes)
• 地洞 – 駕駛提前閃開地洞 (然後指向地洞)
• Sprinting Lap – driver signing circles in the air
• 衝刺訓練 – 駕駛用舉手用食指在天空化圈圈
2. Synchronized acceleration – Since the rate of acceleration of a vehicle is different than a bike, the drive must accelerate at the rate of the rider at any moment. Gradual acceleration is the goal.
配合加速 – 因為單車加速的率 與汽機車加速的率 不同. 駕駛再任何時候必以騎士的加速率為準. 以漸進加速為目標.
3. Observing the Body Language – To find the proper speed, the driver must observe the body language of the rider. The goal is to have the rider riding at 90~95% intensity. The elbows must be bending around 45 ~ 75 degree. If the elbows are too straight, the speed is too low and the training is not effective; if the elbows are too perpendicular, then the speed is too high and the riders are prone to premature burn out.
注意肢體語言 – 駕駛應以騎士的肢體語言來決定行駛速度. 注意手軸角度應保持彎曲. 若騎士手軸太直, 則訓練強度不夠. 若手軸太彎 (90度),則騎士容易提早力竭. 訓練強度應達到騎士的 90~95% 能力極限.
4. Goal Setting – It is better if the rider and the driver set a distance (or time) goal base on the rider’s current ability to avoid premature termination. Motor pacing is mentally tough, so try to give the rider as much framework as possible to avoid quitting prematurely.
設定目標 – 因為 motor pacing 對騎士來講是很困難的 (高強度), 事前騎士與駕駛多溝通,一起依騎士程度設定目標會減少提早結束的可能性.
5. Structured Scenario Planning – Base on the training route and the ability of the rider, pre-establish some scenarios for the rider to train sprinting, chasing down attacks, attacking and holding, etc.
計劃性的模擬練習 – 訓練路程應預先計劃入不同點來模擬攻擊, 防衛, 衝刺 等訓練項目.
6. Adjusting Base On the Wind Direction and the Terrain – The driver should be aware of the wind direction and the training route terrain. Adjust the speed accordingly so that the intensity is suitable at all time for the rider and not unrealistic.
注意地型及風向 – 駕駛應隨時衡量地型及風向來改變速度以保持適當訓練強度. 訓練強度太高容易使騎士氣餒或產生放棄的念頭.
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