譯文之二

PUMP UP THE VOLUME 提高訓練份量

Arthur Lydiard contended that the most important aspect of conditioning is volume. In the 1960s his training concepts were revolutionary. Even the track athletes whom he coached followed a marathon-based aerobic conditioning program in the initial phases of their training cycles. Considering the phenomenal success of athletes who trained under Lydiard's tutelage, such as Peter Snell, John Davies, and Lorraine Moller, and other athletes who have followed his program principles, his theories were insightful. Subsequent research has shown that they also possess a sound physiological basis.

Arthur Lydiard主張調整狀態時最重要的面向是訓練份量。他的訓練觀念在60 年代是革命性的。即使是他帶的徑賽選手，在訓練週期的最初階段也必須先遵循如馬拉松訓練式地調整心肺有氧課程。看看在他的調教下 那些成就非凡的運動員就知道他的理論是真知卓見。隨後所作的研究也顯示他的理論具有完整的生理學基礎。

While many of America's marathoners switched focus to quality (and reduced mileage) rather than quantity, coaches from Japan, Italy, Mexico, Germany, and China were incorporating Lydiard's principles into highly successful training programs. Naoko Takahashi reportedly ran up to 80K (50 miles) per day in preparation to become the first woman marathoner in the world to dip under 2:20. Catherine Ndereba ran comparatively modest 100-mile weeks in the buildup to her world record of 2:18:47 at Chicago in 2001. Jerry Lawson, imitating the high-mileage successes of Bill Rodgers, Alberto Salazar, and Frank Shorter, ran up to 250 miles per week en route to his then American record of 2:09.

當許多美國的馬拉松選手轉變訓練重點為重質不重量(並減少里程數)時，日、義、墨、德、中國的教練們引用Arthur Lydiard的原理在他們非常成功的訓練計畫中。高橋尚子的訓練量每日高達80公里並破記錄地成為第一個跑進2小時20分的女子馬拉松選手。Catherine Ndereba較謹慎地每週跑100英哩，用數週累積里程來創下2001年世界紀錄2:18:47在芝加哥。Jerry Lawson仿效Bill Rodgers, Alberto Salazar, and Frank Shorter高里程訓練的成功經驗，在達成他的美國紀錄2:09的過程中，提高週里程數到250英哩。

Metabolically, high-volume training makes sense. There are two main sources of fuel for exercise: carbohydrates and fats. The energy supply from carbohydrate and fat is inversely related. High rates of carbohydrate use reduce combustion of fat. Carbohydrates are used preferentially at very high efforts, such as a 5K race, or at low fitness levels when fat metabolism is underdeveloped.

以新陳代謝的角度來看，大量訓練是合理的。有兩種主要能源作為運動的能量: 醣和脂肪。這兩種能源的供應是逆轉換的關係。高比例地消耗醣類會減少脂肪的燃燒。碳水化合物會優先消耗於高速的運動，如5公里短程競速或脂肪代謝尚未開發之低階的體適能狀態。

Conversely, when you teach your body to rely on fat for fuel, your combustion of carbohydrates goes down, thus "sparing" carbohydrates. This benefits performance in endurance events. You become very fatigued when you run too low on carbohydrates. We store only a very limited amount of carbohydrate (glycogen) in our bodies. Compare this with a relatively unlimited supply of fat. Even an athlete with only 6 percent body fat will have enough fat to fuel exercise lasting for many hours. When you use more fat, you generate more energy and your carbohydrate supply lasts longer.

相對的，當你訓練自已的身體以脂肪為能源，體內醣的消耗就降低，甚至變成備用能量。這種好處表現在持久力上。體內醣的儲量過低會 使人變得很虛。人體只能儲存非常有限量的醣(肝醣)。相較於脂肪則用之不盡。就算只有6%體脂肪的運動選手也有足夠的能量支撐數小時的運動。當你利用愈多的體脂肪，不但能產生更多的能量，更能延長醣的消耗。

Follow the principle of specificity. If you want to teach your body to use more fat for fuel, then create training conditions that generate high fat metabolism. Your body will eventually learn to prefer fat.

依據上述的原理，假使你想訓練自已的身體利用更多體脂作為能源，只要創造能提高體脂肪新陳代謝的訓練條件，身體就會學習利用脂肪 。

Research conducted at the Karolinska Institute in Sweden during the 1980s showed that, within the leg muscles of highly trained endurance men, the activity of enzymes that break down fats was 100 percent higher than in the untrained subjects. As a result, during exercise they had a much higher ability to regenerate the ATP that fuels muscular contraction than those who had a greater reliance on carbohydrates.

在瑞典的Karolinska 中心進行的研究顯示，經過耐力訓練的男子大腿肌肉中，其酵素分解脂肪的效率高於未經訓練者的一倍。因此，這些酵素在運動時比主要 依賴醣代謝的酵素有較高的能力再生肌肉收縮所需的ATP。

These researchers found that the maximal oxygen consumption (or V.O2max) was 50 percent greater in the trained men. Maximal oxygen consumption measures aerobic capacity: the efficiency of the lungs to transfer oxygen to the blood, the capacity of the blood to carry oxygen, the power of the heart and blood vessels to deliver large quantities of blood to the muscles, and the ability of the muscles to use the oxygen. Fats cannot be burned without oxygen. Not only did these men have more enzymes to combust the fat, but they also had more oxygen to feed the fire.

這群研究者發現耐力訓練過的人，他的最大耗氧量(V.O2max)也提高50%。最大耗氧量用來測量換氧能力: 包括肺的工作效率，血液的載氧量，心臟和血管的送血量和肌肉使用氧的能力。脂肪燃燒不能缺氧，這些經過耐力訓練的人不僅有較多的 酵素燃燒脂肪，也有較多的氧氣供應。

Researchers have since demonstrated that, after a 12-week six-day-per-week program of 45 minutes of running and cycling at a high intensity, fat combustion increased by 41 percent. This was accompanied by reduced reliance on carbohydrates.

研究者曾展示經過12週，每週六天，每天45分鐘高強度的跑步和自行車的訓練，脂肪的燃燒增加41%，同時也降低對醣的依賴。

後面還有喔!