(Please see English version below)
训练营已经过去一个月有余，训练营的小伙伴们，你们在训练中感受如何，又提升了多少了？10天之后就是比赛了，到时候，你将知道自己的训练结果，也会感谢这一个多月自己的努力付出。
同时，我们也邀请了训练营的主教练、兢兢业业又广受欢迎的铁三校长——胡春煦同学为大家做赛前最后的分析与准备。以下是校长对童鞋们满满的希望，不要错过啊！
香：校长，训练营过去一个月了，同学们从一开始的话痨到现在的沉默的大多数，你觉得他们是不是在黑练？如果不是在黑练，那就是在偷懒。你对此有什么看法？
春煦：一开始的时候我们每天都在群里公布训练计划，后来是每周更新一次计划，包括组委会工作人员也提醒大家去训练。训练的密度安排是比较频繁的，基本每周只有一天休息。黑练的同学其实对自己成绩是有要求的，时间都投入到训练中去。而自律能力不太强的同学，或者或他们有别的事情要安排，那么训练完成度就会比较低。不过线上训练营更多时候是要求选手按照自己的时间去完成计划。如果没有按照计划完成训练，由于训练营开始到比赛日，这中间的时间也比较长，那么大家完赛应该是没有问题的。但是成绩可能就……
香:校长，到目前为止，您给大家的训练计划里除了骑车就是跑步，但是在饮食计划上却一语不发。有吃货同学反映不知道赛前应该吃什么好，您有什么建议吗？（感觉校长憋着大招）
春煦：吃其实是我个人也比较关注的一点。吃是运动员训练中非常重要的一环。对于业余运动员来说，不可能按照职业运动员的饮食计划去要求自己，比如每顿吃什么，几克，什么热量，这都不现实。
在饮食上的几个原则，只要按照这几个原则去试，基本不会有问题。首先就是要规律，每天要按时早中晚固定时间进食，其次就是饮食的原则低糖、低油脂。低糖就是要少喝可乐甜食，饮料，整个饮食中不要摄入太多精致的糖类，包括面条、面包，这些都是糖，会让你血糖升高，摄入更多糖分，同时容易让你有饥饿感。当我们的糖来源比较优质，粗粮、燕麦都是不错的，它们可以提供基本的热量。玉米、薯类、水果蔬菜都是比较优质的碳水化合物来源，又能提供能量，升糖指数很低，又不会让你血糖猛增，也不会让你产生强烈的饥饿感。
脂肪的来源，分为饱和脂肪和不饱和脂肪。猪肉里的肥肉就是饱和脂肪的来源，对于心血管健康其实不利。运动员应该更多摄入不饱和脂肪，如坚果类、花生、腰果等。炒菜的话最好用橄榄油进行加工，鱼油和牛油果也是优质的不饱和脂肪来源。蛋白质的来源，有句话叫“四条腿的不如两条腿的，两条腿的不如没有腿的。”鱼虾属于高蛋白低脂肪，易吸收，吃些禽类，可以吃去皮的、去油的，如鸡鸭，烹调方式上建议清蒸为主，千万不要红烧或者烤。猪肉建议是不要吃的，可以多吃牛肉，蛋白质高，还可以获得铁质以及人体必需的氨基酸。
另外多吃绿色蔬菜也是很好的，绿叶菜、菠菜、小白菜、西蓝花，补充叶酸，抗氧化的物质，丰富的膳食纤帮助消化，同时也含有大量的维生素。水果糖分很高的，西瓜、香蕉、榴莲等热带水果都有很高的糖分，可以吃苹果、莓类，比如草莓、蓝莓，丰富的维生素，抗氧化，而且要吃整个的，不要吃榨汁的，榨汁出来糖分高，而且很容易被身体吸收发胖。
香：针对那些在训练上偷懒的人，你认为他们在赛前应该如何快速适应3200米的高海拔比赛呢？还需要继续做有氧或无氧训练吗？
春煦：高海拔的地方，没有特别方法。提早一点到是比较好的，理想的话提前一星期，最少要提前3-4天到达，适应环境是最好的。建议大家带着轻松的心态去骑车跑步，欣赏环境，不要追求距离和速度。
香：除了身体的训练以外，选手应该尽可能注意哪些方面？
春煦：特别要注意身体素质的训练，即力量训练和功能训练，针对自己的薄弱项训练。自行车人群比较弱的是背部，腰部可以做引体向上，划船机可以加强腰背力量，平板支撑可以强化腹部的力量。在腿部力量训练方面，普通的运动员不需要做太多的训练，单腿蹲，弓箭步走，同时控制自己身体的平衡能力。在训练前和训练后，一定要热身和放松，热身的练习，训练后要进行静态拉伸，每个部分都要拉伸到，用冷热水交替沐浴，再滚滚泡沫轴，髂胫束，大腿的外侧，尽量一定要放松开。
香：在比赛中，心率检测十分重要。您认为在高海拔地区，我们应该如何控制心率，提高比赛成绩，降低风险？
春煦：高海拔地区我也去比赛过，包括西藏，在运动过程中心率很容易升高。用心率监控自己的强度，比赛前一定要有充分的热身，再开始比赛。在比赛过程中一定要循序渐进，不要一下扎得太猛。呼吸要均匀、有力，不要过于紧凑。
香：有同学问，小白如何在换项过程中迅速完成骑-跑的换项，校长的建议是？
春煦：快速戴上头盔，同时锁鞋可以事先固定到锁踏上，换项后一下子直接跳上车去继续比赛，但这个动作需要都加练习。铁三比赛中换项要穿袜子，而骑跑两项的话可以从头到尾都可以穿着袜子，但是如果不习惯穿袜子，也可以不穿。一定要用快速鞋带，这样会比绑鞋带要节省很多时间。
香：虽然比赛距离不长，但是毕竟是高海拔，校长有什么小妙招让大家在高原比赛后尽快恢复吗？
春煦：其实和日常训练也是贴近的。赛后尽快进行身体拉伸，股四头肌、腿后侧、臀部、小腿、腰部，建议做半小时的拉伸。及时补充碳水化合物，尽快回复，运动饮料、蛋白质也是必要的补充。鸡蛋或者蛋白粉也有助于身体迅速恢复能量。泡冰水也是很有帮助的，减少炎症的发生，减少乳酸堆积。
香：这个比赛是骑跑两项，没有游泳，你认为骑车好的人还是跑步好的人更容易胜出？
春煦：有一定的爬升，对于自行车的控车技术是有要求的。跑步是决胜的关键。所以这两项的训练都需要加强。换项的训练也可以提前演练，这在我们的训练计划中也有安排，这样比赛的时候选手可以更加熟练、快速换项。
香：作为一个见过大世面的铁三运动员，你对这个比赛提一些运动员角度的建议吧。
春煦：我是国内第一个参加过骑跑两项世锦赛的运动员。在我的经验来讲，不管是高原还是平时，要考虑的因素包括赛道安全。道路的封闭，没有障碍是保证安全的一个关键。由于高海拔，赛前一定要叮嘱选手进行热身再开始比赛，心肺先打开再进入比赛状态，尽量不要一下子给身体造成太大的负荷。赛道上保证充足的运动饮料，赛后提供拉伸、放松的服务，赛后给选手提供意大利面、热餐等，但避免酒精类的饮料。
香：校长还有什么要补充的吗？
春煦：香格里拉风景很美，希望大家顺利完成比赛，能够有一个不错的参赛体验。
更多赛事信息，请见官网：www.shangrilachallenge.com
联系组委会：电话：010-85801757 / 邮件：info@nordicways.com
It has been over 1 month since the training camp started. What do you think of your training, do you make any progress? The Shangri La Duathlon Challenge will start after 10 days. Time to challenge yourself!
Before the race, we invite Hu Chunxu, the coach of the training camp, to make a full analysis about the race. Hope it can help you.
Q: In the past 1 month, participants in the camp become a little silent, no chatter any more. Secretly or indolently?
Hu: At the start, we make the training plan everyday. Then it becomes weekly plan. The OC reminds participants to train frequently. Honestly speaking, the training plan is so intense that only 1 rest day in a week. For the secret who pursue better result, they are training hard. And for the indolent, they may not have enough time to follow the plan. In fact, the training is not a set plan, participants are expected to adjust the plan to their own schedule more than blindly follow. Since the training period is long enough, it's no problem for them to finish the race. While the result may be a little far from satisfaction.
Q: In the training camp, you focused on the run and bike training but no diet plan was mentioned. So what about the meal before race?
Hu: For amateur participants, it's impractical to make delicate diet plan as professional athlete. But you can follow these principles: regular, low sugar and grease, enough protein. Low sugar means less cola and drinks, more roughage and oats. Corn, potato, fruit and vegetables can provide enough carbohydrate. Low grease means less saturated fat, such as pork, more unsaturated fat such as nuts, fish oil and avocado. Enough protein, that's, fish and prawn, poultry with no skin and less oil. Beef is better than pork in terms of protein. Fruit and vegetables are healthy. Eat fresh fruit and avoid fruit juice for its high sugar.
Q: For the indolent, how can they adjust to Shangri La environment? Continue aerobic or anaerobic training?
Hu: Sorry that there's no special way but arrive earlier. At least 3-4 days before the race. Enjoy the race and scenery with a light heart.
Q: Besides the physical training, what should participants pay attention to?
Hu: Both strength training and functional training play important roles. Aim at self-weakness, and improve it. Cyclists' weakness is back muscles. Chin-up, rowing machine, plank can exercise it. For the leg strength, common athletes need no extra training but battement fondu, lunges with balance. Warm-up before training and relax after training. Stretch yourself and take a shower with hot and cold water. Use foam roller to relax the iliotibial band and outer thigh enough.
Q: Heart rate is more important at high altitude. So how should we control and adjust the heart rate?
Hu: I have raced at high altitude, such as Tibet. At high altitude, heart rate is easy to increase so that warm-up before race is necessary. And go on the race step by step. Breathe reguarly. Follow your rhythm.
Q: For the new, how can they pass the transition zone quickly?
Hu: Wear the helmet ASAP. Fix the shoes on the pedals in advance. Then you can jump on the bicycle and go on. Not the same with Triathlon, you can wear the socks from first to last. To use speed laces can save some time as well.
Q: The whole track is not so long, but at high altitude. Do you have some tips to recover after race?
Hu: It's similar with daily training. Stretch yourself ASAP when finished, especially quadricep, hamstring, buttock, crus and waist. Half an hour is ok. Replenish yourself with carbohydrate, sports drinks and protein. Eat some eggs or protein powders. It's helpful to soak in ice water.
Q: Shangri La Duathlon Challenge is run-bike-run, no swimming. In your opinion, who will have the bigger advantage, participants good at run or bike?
Hu: There're some rises and falls along the bike track, where participants should control themselves and bicycles well. While running is the determinant. As a result, participant should pay attention to run, bike, and also transition.
Q: As an experienced Triathlon athlete, what's your suggestion about the race?
Hu: I'm the 1st athlete to participate in the Duathlon World Championships. In my experience, the track safety is important no matter in highland or flatland. No obstacle along the track must be confirmed. Considering the high altitude, the OC should remind all participants to warm-up before the race in case of severe physical stress. Sports drinks should be enough along the track and massage service after race. Hot meal such as spaghetti is necessary at the finish, but no alcohol.
Q: Anything else you'd like to say?
Hu: Eh, very important, Shangri La is very beautiful. Besides the finish line, enjoy the scenery along the track.
More info please visit: www.shangrilachallenge.com
contact us: tel: +86 10 85801757
email: info@nordicways.com
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玉米、薯类、水果蔬菜都是比较优质的碳水化合物来源，又能提供能量，升糖指数很低，又不会让你血糖猛增，也不会让你产生强烈的饥饿感。 脂肪的来源，分为饱和脂肪和不饱和脂肪。猪肉里的肥肉就是饱和脂肪的来源，对于心血管健康其实不利。运动员应该更多摄入不饱和脂肪，如坚果类、花生、腰果等。炒菜的话最
ide enough carbohydrate. Low grease means less saturated fat, such as pork, more unsaturated fat such as nuts, fish oil an
secret who pursue better result, they are training hard. And for the indolent, t
rs. It's helpful to soak in ice water. Q: Shangri La Duathlon Challenge is run-bik