開發長跑的新能源(研究文獻翻譯)

譯文之四

RAISE THE LACTATE THRESHOLD 提高乳酸門檻

Let's return to Shane after 24 weeks on his Lydiard-based training program. His fat metabolism is augmented, there is a substantially reduced reliance on glycogen, and his glycogen stores are larger. He again decides to test his ability to run at 65 percent of his maximum. Before the test he makes sure to get plenty of carbohydrates in his diet so that his leg muscles and liver are loaded with glycogen. This time he was able to continue for three hours.

回頭再看賢哥經過24週Lydiard式的訓練成果。他的脂肪代謝提高，也降低消耗肝醣，並且身體中肝醣的儲量也增加。他決定再次用65%的強度進行測試。測試前他刻意在飲食中攝取大量的碳水化合物以確保他的肌肉和肝臟中儲存足夠的肝醣。這次他持續跑了3小時。

His skeletal, connective, and muscle tissues; his metabolism; and his cardiovascular, nervous, and endocrine systems are now prepared for some faster training. His next step is to focus on increasing his endurance running speed and reducing his lactate production.

他的骨骼、結締和肌肉組織，他的新陳代謝，他的心臟及血管系統，神經和內分泌系統都己準備好迎接更快的速度訓練。下一步訓練的重 點就是提昇耐力跑的速度及減少乳酸的產生。

Endurance races are aerobic races. Marathons tend to be run at just below the level where you start to accumulate lactic acid, which is known as the anaerobic threshold (AT). How many times have you started a race too fast and gone anaerobic, only to suffer later and run slower than you planned or even had to drop out?

耐力跑是有氧運動，馬拉松傾向保持跑在開始累積乳酸的運動程度之下，亦即所謂的氧債門檻(AT)。還記得自己曾經多少次因起步太快形成氧債運動後，不得不忍受肌肉酸痛舉步維艱地苦撐「慢跑」，甚至中途放棄。

With a higher AT, you will be able to sustain faster marathon and ultramarathon paces. Elite world-class marathoners often have such a highly developed fat-burning engine that they can run marathons at 85 percent or higher of their maximum. For the rest of us, 75 to 80 percent is a realistic goal.

若有較高的氧債門檻，你能維持較快的馬拉松和超馬的配速。頂尖的世界級馬拉松選手通常具備高效能的脂肪代謝能力，使他們能用85%甚至更高的最高心跳來跑馬拉松。其餘如我輩之跑者，75~80%才是我們追求的目標。

Anaerobic threshold training augments the basic fat metabolism you have spent so much time developing. The result is faster running speeds over the long haul. A measured dose of faster, anaerobic training will teach your muscles and blood to metabolize and buffer lactic acid. The goal is to generate a manageable quantity of lactic acid that your muscles can dispose of easily and permit a sufficiently long training session and quick recovery. Venturing too far into the anaerobic zone will generate too much lactic acid, reduce the amount of work you can do within your training session, and risk lasting fatigue and overreaching. Marathoners don't derive much benefit from 400-meter repeats.

氧債門檻的訓練能加強你費時很久建立的脂肪代謝的能力。訓練成果是更快的速度完成長遠的路程。一種經計算過份量和頻次的氧債速度 訓練能使你的肌肉和血液代謝和緩解乳酸。訓練目的要產生你的肌肉可以輕易處理之適量的乳酸，並容許足夠時間的長期訓練及快速恢復 。投入太多氧債區的運動會產生太多乳酸，降低在此期間的訓練量，並導致疲勞持續和訓練過量的風險。馬拉松跑者不會從 4百米反覆跑中得到助益。

Faster, sustained running at 80 to 85 percent and mile repeats are good methods to increase lactate tolerance. Oglesby recommends tempo runs of 10 to 12 miles at 15 to 30 seconds per mile faster than goal marathon race pace. An added benefit of these tempo runs is that the marathon pace feels easier and more manageable.

較快速的持久跑在80~85%強度並以1英哩作反覆跑是很好的方法來提高乳酸耐受力。Oglesby建議用比跑馬拉松的目標速度每英哩快15~30秒的配速做10~12英哩的間歇跑。如此訓練的附加價值會令你跑馬時更輕鬆自在。

A recent study examined the effect of high-intensity interval sessions on fat and carbohydrate metabolism and lactate concentrations in cyclists who had been training two to three hours per day for years. They replaced some of their endurance miles with two weekly sessions of 6-9 x 5-minute intervals with 1 minute of recovery between. After six weeks, the percentage of energy coming from fat during a one-hour trial had increased from 6 percent to 13 percent. How well this applies to a race lasting more than two hours is unclear.

最近的研究證明經年累月每天訓練2~3小時的自行車手接受高強度間歇訓練後在脂肪和醣的代謝與乳酸濃縮的成效。他們每兩週一次以6-9趟5分鐘間歇訓練，間隔1分鐘休息來取代耐力訓練。經過6週後，當1小時競速時，脂肪供給能量的比例從6%提高到13%。至於對超過2小時比賽的改善就不明顯。

Because of the results from studies on interval training such as these, many runners have opted out of the extended base-building phase citing "quality over quantity" as the rationale. I would like to emphasize that high-intensity training builds on the increased strength, resilience, and fat metabolism developed during those long, high-quality aerobic miles. Jumping into AT training before your body is sufficiently prepared will not produce the desired results: fast marathons.

因為這些研究的結果，許多跑者就斷章取義地截取延伸訓練的部份視之為「重質不重量」的理論。我必須強調這種高強度的訓練必要的前 提，是由長期高素質有氧訓練累積的里程數所產生的肌力、彈性和脂肪代謝的能力為基礎。在體能狀況未完備之前投入 AT訓練，無法產生你期待的結果:更快的馬拉松成績。

原來如此，再來呢?

感謝您的鼓勵，小弟也在學習的過程中受益良多。

接下來有關營養和飲食控制的部份學理深奧，恐怕謬誤百出，懇請諸先進海涵並惠予勘正。

弟正求教於醫院服務的內人。

譯文之五

WHICH DIET IS BETTER: HIGH FAT OR HIGH CARBOHYDRATE? 吃什麼才補:高脂或高醣?

There has been considerable research in the past decade on the effect of diet composition on endurance. Prior to now, endurance athletes usually followed a high-carbohydrate diet with the rationale that enhanced glycogen stores are known to fuel superior training and marathon race performances.

過去十年己有很多研究探討飲食控制在提昇耐力方面的效果。截至今日耐力型的選手通常遵循增加肝醣的存量可以提昇訓練和比賽時體能 的理論而採用高醣飲食。

Most sports nutritionists recommend a diet that supplies 6 to 8 grams of carbohydrates per kilogram of body weight. These levels of dietary carbohydrate can easily reach 400 to 600 grams per day. This adds up to 1,600 to 2,400 calories of carbohydrate per day. This type of diet doesn't leave room for adequate amounts of fat or protein.

大多數的運動營養師推荐的餐飲每公斤的體重應攝取6~8克的碳水化合物。如此含醣比例的飲食可輕易達到每日400~600克的醣攝取量，並提供每日1600~2400卡得自醣類的熱量。這種飲食調配沒有足夠的空間容納適量且必須的脂肪和蛋白質。

The downside of a high-carbohydrate diet, especially a diet loaded with sugar, is reduced fat metabolism and fatigue. This is largely due to chronically stimulated insulin levels. The effects of insulin can last up to eight hours, especially after a big dose of carbohydrates, such as you might get from a big plate of spaghetti and rolls followed by a bowl of sorbet.

高醣飲食的負面影響是減少脂肪的代謝和造成疲勞，特別是吃太多甜食。主因是長期地刺激胰島素的濃度。胰島素的效應會延長至8小時，尤其在吃下大量醣類後，好比吃了一大盤的義大利麵後再吃一碗果凍。

Initially, studies found that high-fat diets, where fats supply 60 percent or more of the calories, showed promise as a means to better endurance. Fat burning is increased on high-fat diets, even at rest. Exercise tests showed higher endurance in subjects who had been eating high-fat diets in comparison with high-carbohydrate diets.

研究初期發現脂肪供給熱量超過60% 以上的高脂飲食確實是增加耐力的辨法。高脂飲食促進脂肪燃燒，即使在休息狀態亦然。運動測試顯示高脂飲食比高醣飲食有較好的耐力 表現。

At issue, however, was the intensity of exercise used for the tests. High-fat diets improved endurance at relatively low-intensity levels. When the intensity was increased to mirror race situations, the advantage disappeared. The higher- intensity exercise required more carbohydrate, and the subjects simply lacked adequate glycogen to continue for extended periods. The lesson is that you can reduce your reliance on carbohydrate, but you can't eliminate it.

值得爭議的是測試的運動強度。高脂飲食僅能提高耐力在低強度的運動中，當運動強度提高到真實比賽的狀態時，上述的優勢便喪失了。 高強度的運動需要更多的醣類，跑者很容易缺少適量的肝醣持續比賽。由此例我們學到，可以減低對醣類的依賴但不能省略。

We now know that both high-carbohydrate and high-fat diets cause fatigue and poor performances. The best diet is probably somewhere in between: one that supplies enough fat to stimulate fat metabolism and maintain production of testosterone and estrogen and also supplies enough carbohydrate to keep the brain and nervous system happy and the glycogen stores filled. Many sports scientists are recommending a basic diet that supplies 50 percent carbohydrate, 30 percent fat, and 20 percent protein, with additional carbohydrates after hard or long-duration training.

現在我們瞭解高醣和高脂飲食都會造成體能下降，那最佳的營養調配應該是介於之間: 有足夠的脂肪刺激體脂肪的代謝和維持製造睪固酮和動情素，也供給足夠的碳水化合物使大腦和神經系統保持愉悅及肝醣的儲存。許多運 動科學家建議基本的飲食供應50%醣類30%脂肪20%蛋白質，在艱苦的耐力訓練後另外增加醣的比例。

MORE QUESTIONS 更多的問題

There are still many unanswered questions regarding nutrition and endurance sports performance. Before a marathon or longer race, will fat loading in combination with glycogen loading boost performance? After hard or long training, should you also concentrate on replenishment of fat stores in the muscles? What type of fat, saturated or unsaturated, is burned for fuel? Will eating fat during races that last four hours or more benefit performance outcomes?

還有很多關於營養和耐力運動的問題無法解答。在馬拉松或長程比賽前，同時累積脂肪和肝醣會不會有更好的體能?經過重度操練後該不該刻意恢復肌肉中的脂肪存量?那種脂肪(飽和或不飽和)被燃燒來供給能量?在比賽中攝取脂肪能不能維持4小時或更久的體能表現?

What profile of fats in the basic diet is best for an athlete? The skeletal muscle membrane is made of fat. The composition of this membrane directly reflects the profile of fats in the diet. A diet high in saturated fats will generate a more solid, less fluid membrane. A membrane that incorporates more unsaturated fats is more fluid, allowing a more efficient flux of oxygen, water, fat, and glucose. New theories hold that these membranes are more leaky and require more energy to maintain. Conceivably then, a diet too high in either saturated or unsaturated fats could be detrimental to endurance performance.

在一般飲食中何種形式的脂肪最有利於運動員? 骨骼肌薄膜是由脂肪形成的，其組合的狀態直接反映出飲食中攝取脂肪的種類。飽和脂肪多的飲食會產生固態多於液態的薄膜。薄膜包含 較多的不飽和脂肪時流動性好，容許更有效率地氧氣、水、脂肪和葡萄糖的轉換。新的理論支持這些薄膜應該更具滲透性並需要更多能量 來維護。可以想像的是過度偏重攝取飽和或不飽和脂肪的飲食必將損害持久力。

While there are new training methods being developed to enhance marathon performance, you will find substantial success with theories that are now 40 years old. In contrast, the field of sports nutrition research is currently experiencing great strides. In the early 1990s, the accepted dogma of a high-carbohydrate diet came under fire and was dismantled. Until we have more definitive information, it is wise to follow a moderate, low-sugar, common-sense diet with high nutritional quality.

當有許多加強馬拉松實力的新訓練方法產生，你會發現這套40年前的理論許多實質的成就。相對的，運動營養學的研究目前也有大幅的進展。90年代初期所信奉高醣飲食的教條被打破，直至更多的證據確認，採用適量、低糖、正常飲食來提供高素質的營養補給才是明智的選擇。

With a training and nutrition regimen that coerces you to tap into your fat supplies, you can teach your body to use more fat during your migration through the marathon, and beyond.

利用訓練和營養調整的方法強制自已開發體脂肪的供應，讓身體運用更多的脂肪來完成甚至超越馬拉松吧!

全文完!

各位的鼓勵，令暫時只能用腦袋練跑的傷兵-我倍感溫暖，再次致上謝意。

拜科技之賜，能夠如此有效率地隔空交流大家的經驗及心得。當然也得歸功於辛苦維護這塊園地的版主們及熱情參與的各位朋友同好

翻譯告一段落，除了對原文有更深一層的認識外，也衍生了許多額外的研究，希望還有機會與大家共同探討。

談到自已的經驗，過去本身就是高醣飲食的信仰者，對血糖的反應非常明顯，因此團練或比賽時，我用的補給特別多，但依舊是「撞牆」 的常客。

因此本文提出開發脂肪代謝及飲食調整的理論，是個人刻不容緩的功課。透過本版面「拋磚引玉」以吸收更多前輩的經驗。

小弟以為具體的經驗實例必勝過紙上理論的千言萬語，無論新手或老將都有豐富的體驗供為參考，感謝並期待各位跑友的參與討論，謝謝 ！