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#改善下肢剛性_現在正是時候
跑者可能常聽到，要把雙腿想像成彈簧，單腳落地支撐時膝蓋微彎曲，推蹬離地如同彈簧彈射，而產生所謂的彈簧效應（spring mechnism）。
下肢剛性（leg stiffness）一詞，近年來取代了彈簧效應廣泛使用，因下肢剛性更包含了身體的肌肉、韌帶、軟組織等關係。
下肢剛性較高者，跑步經濟性也比較高，而提升下肢剛性，可藉由越野路線、草地、沙地等天然路面進行跑步訓練。柔軟的跑步路面提升了下肢剛性，但下肢彈性變差，所以跑起來特別費力累人。
當然，也不能一昧的只有跑越野路線，跑道、柏油路面也可以交換進行，雖然柏油路面較硬使得下肢剛性降低，反之下肢彈性也較佳，但長期住在都市中的跑者，能有空多多跑越野路線是對下肢剛性提升的好方式。
除了越野跑，上坡衝刺訓練、跳繩、階梯跑，也都是不錯的選擇，但階梯跑時，需要有小彈跳的律動感，如果只是緩慢移動又手撐膝蓋，那是沒有訓練效果的喔😂
#下肢剛性 #真男人小教室
#從功率數據判斷跑步表現進步
1. CP (or rFTPw) improvements：
臨界功率CP(或功能性閾值功率rFTPw)提升
2. Ability to hold the same watts for longer：
能夠更長時間地維持同樣瓦數的功率
3. Ability to hold higher watts：
同樣時間(距離)能夠維持更高瓦數的功率
4. Same watts but faster pace：
同樣瓦數下的速度變快
5. Same watts but lower HR：
同樣瓦數下的心率降低
6. Leg Spring Stiffness (LSS) improvements：
下肢彈簧剛性LSS提升
(功率單位: 瓦watt))
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1～3是由功率數據本身判斷，#能輸出更高的瓦數代表進步。其中最代表性的數據就是臨界功率(Critical Power)，相當於配速數據中的臨界速度(critical velocity)。Stryd APP能夠從訓練記錄推算出CP，下圖是我今天的CP數據223W，除以每公斤體重後是3.28W/kg。12月開始恢復練跑時CP還不到2.9W/kg，至今天進步了0.4W/kg左右(比對跑力進步了2.5，35.8 > 38.3)。
4～5是分別與配速、心率數據比對，#進步代表效率獲得提升，跑步經濟性變好。
6代表雙腿的彈性能力，除了監控長期是否有提升以外，觀察單次訓練的LSS變化也很重要，可以判斷「比賽後半段雙腿能不能夠依然很有力？」若LSS在訓練後半段顯著下降，代表訓練不足或方向需要調整。圖二是我最近的一次訓練記錄：黃線是功率、紅線是LSS。可以發現雖然功率隨著時間提高，LSS卻不斷下降，雙腿彈性能力不佳，跑步效率不好，離恢復水準還有一大段路要走..😂😂
Stryd 跑步功率計 TW
Stryd
過年的好處是時間變多了，有時間靜下心來思考方向、規劃未來一年的計畫如何執行、以及看該看的書、拿該拿的認證：今年就從 Run with Power Level 2開始!😁
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#跑步功率 是很有趣的數據，自己使用 #Stryd 監控跑步功率數據快兩年了，有的學員甚至比我更早開始使用。跑步功率有什麼用？其中一個很有趣的用途在Run with Power Level 2的課程影片中提到。講師Jim列出跑步功率的用途，其中一個是：「Psychological recalibration」直譯是「心理調整」。 (calibration是校準的意思) 從字面上無法了解意思，簡單地說就是把以下對話：
「明天訓練的配速是xx:xx。」
「什麼!! 怎麼可能?? 這個配速我只能跑xxx公尺!!?」
「你跑就對了。」
「怎麼可能...!!」(結果隔天跑得一團糟.....)
改變為：
教練：「明天訓練的功率是xxx。」
跑者：「好～」
(隔天順利達標...)
跑者：「原來我可以跑到這個配速!」
如果你是教練或是資深跑者，上面對話的上半部一定心有戚戚焉。如果用專業一點的術語來描述這樣的狀況，這是對配速的一種「錨定效應」。訓練經驗多了以後，會很了解自己的能力邊界，對於「跑到怎樣的配速會很痛苦」印象深刻，產生特別警覺。一旦對配速的感受被「錨定」，容易反應過度，訓練就變得很困難，很難進步。
自己在訓練跑者的時候，常常需要像玩捉迷藏一樣，躡手躡腳地去躲開這些錨，試著想辦法拔掉它(們)。引入像功率這樣陌生的數據就是很好的辦法，避開已經太過熟悉的配速數字，把注意力放在不太熟悉的功率數字，反而容易不知不覺地突破原本卡關的地方。
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以上只是功率訓練的其中一個用途，Stryd能夠提供非常多GPS心率錶無法獲得的數據，有效監控跑者的訓練效果與疲勞。例如Leg Spring Stiffness (LSS，下肢彈簧剛性)，彈性優劣影響跑步效率很大，以往只能定性地描述彈性對效率的影響，Stryd提供的LSS數據幫助一般跑者與教練能夠定量的進行分析。
#RunWithPower
Stryd 跑步功率計 TW
Stryd
RunningQuotient
Chevrolet is expanding the performance envelope of the segment-redefining Colorado with the Colorado ZR2 AEV concept and ZR2 Race Development Truck.
Revealed at the SEMA Show today, the trucks demonstrate the capability of Colorado and its off-road performance variant, the Colorado ZR2.
“Colorado has reignited the midsize segment with class-exclusive features and performance,” said Jim Campbell, U.S. vice president, Truck Strategy, Performance Vehicles and Motorsports. “Some customers want even greater capability, and the ZR2 AEV concept and ZR2 Race Development Truck showcase the efforts we’ve made to explore how owners can get even more from their trucks.”
The Colorado ZR2 AEV concept, created in collaboration with legendary off-road manufacturer American Expedition Vehicles and featuring the available 2.8L Duramax turbo-diesel engine, elevates the already capable ZR2 for even greater adventures.
“ZR2 puts an exclamation point on Chevy’s off-road engineering ability,” said AEV founder Dave Harriton. “Our collaboration taught us that Colorado makes a great platform for building an off-road truck that can take you as far out as you want to go, safely.”
The ZR2 AEV concept and the ZR2 Race Development Truck feature a Chevrolet Performance development suspension that includes:
Front and rear jounce shocks, plunging front half-shafts, high-angle upper ball joint and increased stiffness high-angle tie rods
Long-travel rear leaf spring suspension, anti-wrap link and rear differential cover
Specially tuned Multimatic DSSVTM Shocks
The concept’s unique content includes:
AEV front and rear off-road bumpers, complete underbody skid protection, expedition bed rack, high clearance fender flares and high-rise snorkel
AEV DualSport beadlock wheels
35-inch BF Goodrich® KM2 Mud-Terrain tires
Front and rear high output LED auxiliary lighting
ARB refrigerator/freezer, Equipt aluminum storage cases, NATO-style fuel cans and James Baroud USA awning in the bed
Recovery shackles, Hi-Lift jack, Warn 9.5xp-s winch and MAXTRAX
ZR2 Race Development Truck
The ZR2 Race Development Truck builds on the ZR2’s desert-running capability with a long-travel version of the stock truck’s DSSV shocks. These are tuned for high-speed off-road use, adding unique parts validated by Chevy Performance Engineering and legendary off-road racer Chad Hall in the Best in the Desert racing series:
1.5-inch body lift
33-inch Goodyear Wrangler MT/R tires
Rear shock skidplates
Rear differential skidplate
Steel driveshaft
Wheel spacers with extended-length wheel studs
Off-road air intake and performance exhaust
The ZR2 Race Development Truck also shares the 3.6L V-6 and segment-exclusive eight-speed transmission with ZR2. Both trucks leverage the electronic locking front and rear differentials, Off-Road Mode and additional elements from the regular production ZR2.
“Colorado can play any way you want,” said Campbell. “The work with AEV and Hall Racing acknowledges the strengths of our midsize platform, with both SEMA entries showcasing the versatility that’s already made Colorado a resounding success.”
Colorado celebrates its three-year anniversary this month, with more than 250,000 sales in 36 months. Colorado also boasts the segment’s first applications of 4G LTE Wi-Fi and Apple CarPlay, along with safety features such as Forward Collision Alert and Lane Departure Warning.
The Colorado ZR2 AEV concept and ZR2 Race Development Truck join approximately 20 additional Chevrolet models this week at the SEMA Show, Oct. 31-Nov. 3. Follow the action at ChevySEMA.com, #CHEVYSEMA, @ChevroletPerformance on Instagram and Chevrolet Performance on Facebook.
