{"id":1940,"date":"2021-04-24T23:05:19","date_gmt":"2021-04-24T15:05:19","guid":{"rendered":"https:\/\/www.ajengnotes.com\/?p=1940"},"modified":"2021-05-16T03:04:58","modified_gmt":"2021-05-15T19:04:58","slug":"what-is-tapering-and-how-does-it-help-you-before-a-race","status":"publish","type":"post","link":"https:\/\/www.ajengnotes.com\/what-is-tapering-and-how-does-it-help-you-before-a-race\/","title":{"rendered":"\u8cfd\u524d\u6e1b\u91cf\u600e\u9ebc\u4f5c? \u6211\u9760\u8cfd\u524d\u6e1b\u91cf\u8dd1\u51fa\u98a8\u6ac3\u5634\u7e3d3\uff0c\u4e94\u516c\u91cc\u7834PB\uff0c\u9806\u5229\u8dd1\u903217\u5206\u53f0"},"content":{"rendered":"\n<!--more-->\n\n\n\n<p>\u524d\u9663\u5b50\uff0c110\u5e7404\u670811\u65e5\uff08\u661f\u671f\u65e5\uff09\u53bb\u8dd1\u4e86\u4e00\u5834\uff0c\u5f9e\u53bb\u5e74\u5ef6\u81f3\u4eca\u5e74\u7684\u98a8\u6ac3\u5634\u99ac\u62c9\u677e\uff0c\u98a8\u6ac3\u5634\u8def\u7dda\u512a\u7f8e\uff0c\u653e\u773c\u671b\u53bb\u53ef\u4ee5\u770b\u898b\u7dbf\u5ef6\u4e0d\u7d55\u7684\u5c71\u8def\u8207\u7f8e\u9e97\u7684\u57fa\u9686\u6cb3\uff0c\u6211\u53c3\u52a0\u7684\u662f\u98a8\u6ac3\u5634\u534a\u7a0b\u99ac\u62c9\u677e\u9023\u7e8c\u722c\u534710.5\u516c\u91cc\u5f8c\uff0c\u53c8\u9023\u7e8c\u4e0b\u964d10.5\u516c\u91cc\u3002\u8b93\u4eba\u8dd1\u5f97\u5f88\u8650\u5fc3\u4e0d\u6253\u7dca\uff0c\u91cd\u8981\u7684\u662f\u534a\u99ac\u7684\u524d\u5c0e\u8eca\u6c92\u6709\u99ac\u5c3e\u59b9! 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https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u904b\u52d5\u7b46\u8a18\u5c08\u6587\u63a8\u85a6-1-768x1299.jpg 768w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u904b\u52d5\u7b46\u8a18\u5c08\u6587\u63a8\u85a6-1-908x1536.jpg 908w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u904b\u52d5\u7b46\u8a18\u5c08\u6587\u63a8\u85a6-1.jpg 984w\" sizes=\"(max-width: 606px) 100vw, 606px\" \/><\/figure><\/div>\n\n\n\n<p>\u6703\u7279\u5225\u63d0\u5230\u9019\u4e00\u5834\u662f\u56e0\u70ba\uff0c\u5728\u8dd1\u98a8\u6ac3\u5634\u6642\u9ad4\u611f\u975e\u5e38\u597d\uff0c\u5118\u7ba1\u8cfd\u4e8b\u5834\u5730\u5927\u591a\u90fd\u662f\u5c71\u8def\uff0c\u52a0\u4e0a\u6d77\u62d4\u4e0a\u5347600\u591a\u516c\u5c3a\uff0c\u4f46\u5f8c\u534a\u6bb5\u6211\u9084\u53ef\u4ee5\u52a0\u901f\u52303&#8243;30\uff0c\u8b93\u6211\u4e0d\u9a5a\u8b9a\u5606\uff1a\u300c\u539f\u4f86\u8cfd\u524d\u6e1b\u91cf\u771f\u7684\u5f88\u6709\u6548!\u300d 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href=\"https:\/\/www.ajengnotes.com\/what-is-tapering-and-how-does-it-help-you-before-a-race\/#%E6%B8%9B%E9%87%8F%E8%A9%B2%E6%B8%9B%E5%A4%9A%E5%B0%91%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%B8%9B_%E5%91%8A%E8%A8%B4%E4%BD%A0%E9%80%99%E4%BA%9B%E7%A7%98%E8%A8%A3\" title=\"\u6e1b\u91cf\u8a72\u6e1b\u591a\u5c11?\u8a72\u600e\u9ebc\u6e1b? \u544a\u8a34\u4f60\u9019\u4e9b\u79d8\u8a23~\">\u6e1b\u91cf\u8a72\u6e1b\u591a\u5c11?\u8a72\u600e\u9ebc\u6e1b? \u544a\u8a34\u4f60\u9019\u4e9b\u79d8\u8a23~<\/a><\/li><li class='ez-toc-page-1 ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-8\" href=\"https:\/\/www.ajengnotes.com\/what-is-tapering-and-how-does-it-help-you-before-a-race\/#%E8%87%B3%E6%96%BC%E5%A6%82%E4%BD%95%E7%9F%A5%E9%81%93%E8%B3%BD%E5%89%8D%E6%B8%9B%E9%87%8F%E7%99%BC%E6%8F%AE%E6%9C%89%E6%B2%92%E6%9C%89%E7%99%BC%E6%8F%AE%E6%95%88%E6%9E%9C%E5%91%A2\" title=\"\u81f3\u65bc\u5982\u4f55\u77e5\u9053\u8cfd\u524d\u6e1b\u91cf\u767c\u63ee\u6709\u6c92\u6709\u767c\u63ee\u6548\u679c\u5462?\">\u81f3\u65bc\u5982\u4f55\u77e5\u9053\u8cfd\u524d\u6e1b\u91cf\u767c\u63ee\u6709\u6c92\u6709\u767c\u63ee\u6548\u679c\u5462?<\/a><\/li><\/ul><\/li><li class='ez-toc-page-1 ez-toc-heading-level-2'><a class=\"ez-toc-link ez-toc-heading-9\" href=\"https:\/\/www.ajengnotes.com\/what-is-tapering-and-how-does-it-help-you-before-a-race\/#%E6%96%87%E7%AB%A0%E7%B8%BD%E7%B5%90\" title=\"\u6587\u7ae0\u7e3d\u7d50:\">\u6587\u7ae0\u7e3d\u7d50:<\/a><ul class='ez-toc-list-level-3' ><li class='ez-toc-heading-level-3'><a class=\"ez-toc-link ez-toc-heading-10\" href=\"https:\/\/www.ajengnotes.com\/what-is-tapering-and-how-does-it-help-you-before-a-race\/#%E5%BB%B6%E4%BC%B8%E9%96%B1%E8%AE%80\" title=\"\u5ef6\u4f38\u95b1\u8b80\">\u5ef6\u4f38\u95b1\u8b80<\/a><\/li><\/ul><\/li><\/ul><\/nav><\/div>\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E4%BD%95%E8%AC%82%E8%B3%BD%E5%89%8D%E6%B8%9B%E9%87%8F\"><\/span>\u4f55\u8b02\u8cfd\u524d\u6e1b\u91cf:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p>\u8dd1\u99ac\u62c9\u677e\u524d\u6211\u5011\u90fd\u5e0c\u671b\u81ea\u5df1\u7684\u96d9\u8173\u662f\u6700\u65b0\u9bae\u7684\u72c0\u614b\uff0c\u78ba\u4fdd\u5373\u5c07\u53c3\u52a0\u7684\u99ac\u62c9\u677e\u8cfd\u5834\u4e0a\uff0c\u6211\u5011\u53ef\u4ee5\u8f15\u9b06\u7684\u8dd1\u5230\u6700\u5f8c!<\/p>\n\n\n\n<p>\u4f46\u5f88\u5c37\u5c2c\u7684\u662f\u5230\u5e95\u662f\u8981\u5168\u4f11\uff0c\u9084\u662f\u8981\u7dad\u6301\u540c\u6a23\u5f37\u5ea6\uff0c\u53ea\u55ae\u7d14\u6e1b\u5c11\u8dd1\u91cf\u5462? <strong>\u9019\u908a\u6211\u5011\u5148\u5f9e\u300a\u9032\u968e\u99ac\u62c9\u677e\u300b(Advanced Marathoning) \u9019\u672c\u66f8\u4e2d\u4e00\u63a2\u7a76\u7adf\u5427!<\/strong><\/p>\n\n\n\n<p>\u66f8\u4e2d\u63d0\u4f9b\u5e7e\u500b\u5341\u5206\u91cd\u8981\u7684\u6e1b\u91cf\u539f\u5247:<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%A6%AC%E6%8B%89%E9%AC%86%E8%A8%93%E7%B7%B4%E7%9A%84%E6%B8%9B%E9%87%8F%E5%8E%9F%E5%89%87\"><\/span>\u99ac\u62c9\u9b06\u8a13\u7df4\u7684\u6e1b\u91cf\u539f\u5247<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>\u7dad\u6301\u8a13\u7df4\u5f37\u5ea6<\/li><li>\u5728\u99ac\u62c9\u677e\u524d\u4e09\u9031\u958b\u59cb\u6e1b\u91cf<\/li><li>\u6e1b\u5c11\u91cc\u7a0b\u6578<\/li><li>\u9032\u884c\u9069\u7576\u7684\u98f2\u98df\uff0c\u591a\u88dc\u5145\u6c34\u5206<\/li><li>\u8b93\u6062\u5fa9\u65e5\u8f15\u9b06\u4e00\u9ede\uff0c\u6216\u662f\u76f4\u63a5\u4f11\u606f<\/li><li>\u9032\u884c\u4f38\u5c55\u3001\u7269\u7406\u6cbb\u7642\u6cd5\u3001\u6309\u6469\u8207\u4f11\u606f\uff0c\u4ee5\u6d88\u9664\u808c\u8089\u7684\u7dca\u7e43\u611f<\/li><\/ul>\n\n\n\n<p>\u53e6\u5916\u4e5f\u6709\u5efa\u8b70\u8cfd\u524d\u4e09\u9031\u7684\u8a13\u7df4\u91cf\u61c9\u8a72\u8981:<\/p>\n\n\n\n<ul><li>\u8cfd\u524d\u4e09\u9031:\u6e1b\u5c1120-25%\u7684\u91cc\u7a0b\u6578<\/li><li>\u8cfd\u524d\u4e8c\u9031:\u6e1b\u5c11 40%\u7684\u91cc\u7a0b\u6578<\/li><li>\u99ac\u62c9\u677e\u6bd4\u8cfd\u524d(\u8cfd\u524d\u516d\u5929): \u6e1b\u5c1160%\u7684\u91cc\u7a0b\u6578<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%A6%82%E4%BD%95%E7%AB%8B%E5%88%BB%E5%8F%AF%E4%BB%A5%E5%88%A4%E6%96%B7%E8%87%AA%E5%B7%B1%E7%9A%84%E9%9B%99%E8%85%B3%E6%98%AF%E5%90%A6%E7%96%B2%E5%8B%9E\"><\/span>\u5982\u4f55\u7acb\u523b\u53ef\u4ee5\u5224\u65b7\u81ea\u5df1\u7684\u96d9\u8173\u662f\u5426\u75b2\u52de?<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>\u7528\u4f60\u7684\u96d9\u624b\u8f15\u8f15\u7684\u6309\u6469\u5f8c\u5c0f\u817f\uff0c\u611f\u53d7\u662f\u5426\u6703\u75e0!<\/li><li>\u56de\u60f3\u9019\u5169\u5468\u662f\u5426\u8dd1\u4e86\u9577\u8ddd\u96e2\u8ab2\u8868(\u5982\u679c\u6709\u901a\u5e38\u8eab\u9ad4\u6703\u5f88\u660e\u986f\u611f\u5230\u75b2\u52de)<\/li><li>\u900f\u904e\u67e5\u770b Running Quotient \u67e5\u770b\u9ad4\u80fd\u72c0\u614b<\/li><\/ul>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter\"><img decoding=\"async\" src=\"https:\/\/lh3.googleusercontent.com\/3mDqFQI-Yys_KPlGNdWHL_4gGI5cRdzR8swNwpBfK7J_6n0NHJoaxe4d0JuNlv-QoDfsyAHd6a8khNBp-6lUaacsTJyS7LzNQ-6PBfs7rmiRVjhtBZ90lSdlIFaHy4MkKdCLIZp4\" alt=\"\"\/><\/figure><\/div>\n\n\n\n<p>\u4f60\u6703\u767c\u73fe\u4e0a\u9762\u7684\u5716\u7247\u6703\u6709\u4e00\u500b\u9ad4\u80fd\u72c0\u6cc1\uff0c\u9019\u662f\u6839\u64da\u4f60\u8fd1\u671f\u5167\u7684\u8a13\u7df4\u7d00\u9304\u6240\u63a8\u65b7\u51fa\u4f86\u3002\u6211\u89ba\u5f97\u6eff\u597d\u7528\u7684~\u63a8\u85a6\u7d66\u4f60!<\/p>\n\n\n\n<p>\u66f4\u591a\u8a73\u7d30\u7684\u4ecb\u7d39\u53ef\u4ee5\u5230 RQ \u9019\u7bc7\u6587\u7ae0\u4e2d\u4e86\u89e3\u3002<\/p>\n\n\n\n<div class=\"wp-block-buttons is-layout-flex wp-block-buttons-is-layout-flex\">\n<div class=\"wp-block-button has-custom-width wp-block-button__width-100\"><a class=\"wp-block-button__link has-vivid-red-background-color has-background\" href=\"https:\/\/www.runningquotient.com\/article\/single\/99\" target=\"_blank\" rel=\"noreferrer noopener\">\u5982\u4f55\u5b9a\u7fa9\u9ad4\u80fd\u3001\u75b2\u52de\u8207\u72c0\u6cc1\u6307\u6578<\/a><\/div>\n<\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B3%A2%E5%A3%AB%E9%A0%93%E7%B7%9A%E4%B8%8A%E8%99%9B%E6%93%AC5K%E8%B3%BD\"><\/span>\u6ce2\u58eb\u9813\u7dda\u4e0a\u865b\u64ec5K\u8cfd<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p>\u53e6\u5916 4\/16-4\/18 \u9019\u5e7e\u5929\u662f\u6ce2\u58eb\u9813\u7dda\u4e0a\u99ac5K\u8cfd\u4e8b\uff0c\u6211\u4e5f\u505a\u4e86\u8cfd\u524d\u6e1b\u91cf\u3002<\/p>\n\n\n\n<p>\u610f\u5916\u8dd1\u51fa\u500b\u4eba\u6700\u4f73~\u5230\u5e95\u8cfd\u524d\u6e1b\u91cf\u4e8b\u600e\u9ebc\u5be6\u884c\u5462 ? \u5e95\u4e0b\u963f\u653f\u5c07\u4e0d\u85cf\u79c1\u901a\u901a\u8ddf\u4f60\u8aaa\u5594~~<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img decoding=\"async\" width=\"836\" height=\"787\" src=\"https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u6ce2\u58eb\u98135K.jpg\" alt=\"\" class=\"wp-image-1960\" srcset=\"https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u6ce2\u58eb\u98135K.jpg 836w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u6ce2\u58eb\u98135K-300x282.jpg 300w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/\u6ce2\u58eb\u98135K-768x723.jpg 768w\" sizes=\"(max-width: 836px) 100vw, 836px\" \/><\/figure><\/div>\n\n\n\n<p class=\"has-text-align-center\">\u7b2c125\u5c46 \u6ce2\u58eb\u9813\u99ac\u62c9\u677e 5K (\u70ba\u4e86\u734e\u724c\u8ddf\u8863\u670d\u7279\u5730\u5831\u540d\u53c3\u52a0)<\/p>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"720\" height=\"960\" src=\"https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/1619277222910.jpg\" alt=\"\" class=\"wp-image-1967\" srcset=\"https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/1619277222910.jpg 720w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/1619277222910-225x300.jpg 225w\" sizes=\"(max-width: 720px) 100vw, 720px\" \/><figcaption> \u6ce2\u58eb\u9813\u7dda\u4e0a\u99ac\u734e\u724c\u8ddf\u5b8c\u8cfd\u8863 \u5716\u7247\u4f86\u6e90: \u9ec3\u857e\u8001\u5e2b<\/figcaption><\/figure><\/div>\n\n\n\n<div class=\"wp-block-image\"><figure class=\"aligncenter size-large\"><img loading=\"lazy\" decoding=\"async\" width=\"576\" height=\"1024\" src=\"https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/323412-576x1024.jpg\" alt=\"\" class=\"wp-image-1961\" srcset=\"https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/323412-576x1024.jpg 576w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/323412-169x300.jpg 169w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/323412-768x1365.jpg 768w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/323412-864x1536.jpg 864w, https:\/\/www.ajengnotes.com\/wp-content\/uploads\/2021\/04\/323412.jpg 960w\" sizes=\"(max-width: 576px) 100vw, 576px\" \/><figcaption>\u5e78\u904b\u7684\u5229\u7528\u9019\u6b21\u865b\u64ec\u8cfd\uff0c\u66f4\u65b0\u4e86\u81ea\u5df1\u76845K PB (\u5f9e18:05\u219217:41)\uff0c\u9032\u6b65\u7d04\u756524\u79d2\uff0c\u5982\u679c\u4f60\u60f3\u77e5\u9053\u6211\u662f\u600e\u9ebc\u505a\u5230\uff0c\u90a3\u5c31\u7e7c\u7e8c\u8b80\u4e0b\u53bb\u5594!<\/figcaption><\/figure><\/div>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E9%82%A3%E9%BA%BC%E5%A6%82%E4%BD%95%E5%81%9A%E5%88%B0%E8%B3%BD%E5%89%8D%E6%B8%9B%E9%87%8F\"><\/span>\u90a3\u9ebc\u5982\u4f55\u505a\u5230\u8cfd\u524d\u6e1b\u91cf<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li>\u8cfd\u524d\u4e00\u5468\u7684\u5468\u672b&#8221;\u4e0d\u8981&#8221;\u9032\u884c\u9577\u8ddd\u96e2\u8a13\u7df4\uff0c\u8cfd\u524d\u4e00\u5468\u7684\u9577\u8ddd\u96e2\u4e0d\u6703\u5c0d\u4f60\u63a5\u4e0b\u4f86\u7684\u6bd4\u8cfd\u6709\u597d\u7684\u5f71\u97ff!<\/li><li>\u4e0d\u5728\u8cfd\u524d\u4e09\u5929\u5167\u9032\u884c\u6309\u6469\u6216\u6ce1\u6eab\u6cc9(\u56e0\u70ba\u6703\u5f71\u97ff\u4f60\u7684\u808c\u8089\uff0c\u8b93\u808c\u8089\u592a\u904e\u65bc\u653e\u9b06\uff0c\u6bd4\u8cfd\u6642\u6703\u611f\u5230\u7121\u529b!)\uff0c\u53ef\u4ee5\u8cfd\u5f8c\u5728\u9032\u884c\u6ce1\u6eab\u6cc9\u8ddf\u6309\u6469\u7684\u52d5\u4f5c~<\/li><li>\u8cfd\u524d\u4e00\u665a\u53ef\u4ee5\u88dc\u5145 Amino Vital 4000mg Bcaa \u53ef\u5e6b\u52a9\u6bd4\u8cfd\u7576\u5929\u808c\u8089\u5145\u6eff\u71c3\u6599<\/li><li>\u8cfd\u524d\u53ef\u4ee5\u7684\u8a71\uff0c\u4e0d\u8981\u8e72\u8457\u3001\u6216\u8005\u62b1\u91cd\u7269\u8b93\u81ea\u5df1\u76e1\u53ef\u80fd\u6e1b\u5c11\u51fa\u529b\u7684\u6a5f\u6703<\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E7%B5%A6%E4%BD%A0%E7%9A%84%E5%BB%BA%E8%AD%B0%E8%88%87%E6%96%B9%E6%B3%95\"><\/span>\u7d66\u4f60\u7684\u5efa\u8b70\u8207\u65b9\u6cd5:<span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<figure class=\"wp-block-pullquote\"><blockquote><p><strong>\u6839\u64da\u7814\u7a76\uff0c\u6210\u529f\u7684\u6e1b\u91cf\u8a13\u7df4\u80fd\u8b93\u8868\u73fe\u63d0\u5347 0.5 ~ 6%\u3002<\/strong><\/p><\/blockquote><\/figure>\n\n\n\n<p>\u9031\u671f\u5316\u8a13\u7df4\u7684\u91cd\u982d\u6232\uff0c\u5c31\u662f\u8cfd\u524d\u6e1b\u91cf(Tapering)\u8ddf\u5dd4\u5cf0\u72c0\u614b(Peaking)\u3002<\/p>\n\n\n\n<p>\u5176\u5be6\u8cfd\u524d\u6e1b\u91cf\u662f\u6240\u6709\u6559\u7df4\u4ee5\u53ca\u8dd1\u8005\u6700\u64d4\u5fc3\u7684\u4e00\u500b\u74b0\u7bc0\uff0c\u539f\u56e0\u662f\u4ec0\u9ebc\u5462?<\/p>\n\n\n\n<ul><li>\u4e00\u65b9\u9762\u8981\u6297\u62d2\u7126\u8e81\u4e0d\u5b89\u7684\u5fc3\u60c5\uff0c\u5728\u4e0d\u904e\u5ea6\u8a13\u7df4\u4e0b\u7dad\u6301\u72c0\u614b\u3001\u8981\u4fdd\u6301\u5167\u5fc3\u7a4d\u6975\u7684\u614b\u5ea6<\/li><li>\u4e00\u65b9\u9762\u8981\u62ff\u634f\u8a13\u7df4\u65b9\u5411\uff0c\u5728\u6709\u6548\u7684\u8a13\u7df4\u6642\u9593\u4e2d\u9054\u5230\u6700\u5927\u6548\u76ca\uff0c\u907f\u514d\u72c0\u614b\u6ed1\u843d<\/li><\/ul>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%B8%9B%E9%87%8F%E8%A9%B2%E6%B8%9B%E5%A4%9A%E5%B0%91%E8%A9%B2%E6%80%8E%E9%BA%BC%E6%B8%9B_%E5%91%8A%E8%A8%B4%E4%BD%A0%E9%80%99%E4%BA%9B%E7%A7%98%E8%A8%A3\"><\/span><strong>\u6e1b\u91cf\u8a72\u6e1b\u591a\u5c11?\u8a72\u600e\u9ebc\u6e1b? \u544a\u8a34\u4f60\u9019\u4e9b\u79d8\u8a23~<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<ul><li><strong>\u6e1b\u91cf\u7684\u6642\u9593\u9577\u5ea6\u70ba\u8cfd\u524d4\uff5e28\u5929(\u4f9d\u7167\u4f60\u7684\u6062\u5fa9\u901f\u5ea6\u8207\u8ab2\u8868\u5f37\u5ea6\u800c\u5b9a)<\/strong><\/li><li><strong>\u8ab2\u8868\u5f37\u5ea6\u8d8a\u5927\u7684\u8dd1\u8005\uff0c\u9700\u8981\u66f4\u9577\u7684\u8cfd\u524d\u6e1b\u91cf\u671f<\/strong><\/li><li><strong>\u4e00\u822c\u5e38\u898b\u70ba21\u5929(3\u5468)\u300114\u5929(2\u5468)\u6e1b\u91cf<\/strong><\/li><\/ul>\n\n\n\n<p><strong>\u5982\u679c\u4f60\u662f\u8a13\u7df4\u5468\u671f\u4e2d\u5b89\u6392\u7684\u5c0f\u6bd4\u8cfd\u6216\u4ee5\u8cfd\u4ee3\u8a13\uff0c\u5247\u53ef\u4e0d\u592a\u9700\u8981\u8cfd\u524d\u9032\u884c\u6e1b\u91cf\u3002\u4ee5\u4e0d\u5f71\u97ff\u4e3b\u8ab2\u8868\u70ba\u4e3b\uff0c\u9664\u975e\u4f60\u8981\u62fc\u6210\u7e3e\uff0c\u5c31\u8981\u8cfd\u524d\u6e1b\u91cf\u4e00\u4e0b\u3002<\/strong><\/p>\n\n\n\n<p><strong>\u4ee5\u6211\u76ee\u524d\u7684\u7d93\u9a57\uff0c\u5982\u679c\u8981\u6bd4\u4e00\u5834\u534a\u99ac\u53ef\u80fd\u8cfd\u524d\u7576\u5468\u90fd\u4ee5\u8f15\u9b06\u8dd1\u70ba\u4e3b\uff0c\u66ab\u6642\u4e0d\u52a0\u5165\u5f37\u5ea6\u8a13\u7df4\uff0c\u82e5\u8981\u6bd4\u5168\u99ac\u6211\u6703\u9078\u64c7\u7576\u5468\u591a\u4f11\u4e00\u9ede\uff0c\u751a\u81f3\u5e7e\u4e4e\u4e0d\u592a\u8dd1\u3002<\/strong><\/p>\n\n\n\n<p><strong>\u6211\u6703\u9019\u6a23\u4f5c\u8cfd\u524d\u6e1b\u91cf\u4ee5\u53ca\u79d8\u8a23:<\/strong><\/p>\n\n\n\n<ul><li><strong>\u8cfd\u524d\u4ee5\u8f15\u9b06\u8dd1\u70ba\u4e3b<\/strong><\/li><li><strong>\u653e\u9b06\u5fc3\u60c5\u597d\u597d\u7761\u89ba<\/strong><\/li><li><strong>\u8cfd\u524d\u4e00\u5468\u5468\u672b\u4e0d\u8dd1\u9577\u8ddd\u96e2<\/strong><\/li><li><strong>\u6bd4\u8cfd\u7576\u9031\u4e0d\u8dd1\u9ad8\u5f37\u5ea6\u8ab2\u8868(\u5982\u9593\u6b47\u3001T\u914d\u901f\u8dd1)<\/strong><\/li><li><strong>\u8cfd\u524d\u4e0d\u7279\u5225\u53bb\u4f5c\u6309\u6469<\/strong><\/li><li><strong>\u8cfd\u524d\u4e00\u665a\u5403 Amino Vital 4000mg Bcaa<\/strong><\/li><\/ul>\n\n\n\n<p><strong>\u6703\u9019\u6a23\u4f5c\uff0c\u662f\u56e0\u70ba\u6211\u5927\u6982\u80fd\u638c\u63e1\u81ea\u5df1\u7684\u9ad4\u80fd\u72c0\u614b\u3002<\/strong><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E8%87%B3%E6%96%BC%E5%A6%82%E4%BD%95%E7%9F%A5%E9%81%93%E8%B3%BD%E5%89%8D%E6%B8%9B%E9%87%8F%E7%99%BC%E6%8F%AE%E6%9C%89%E6%B2%92%E6%9C%89%E7%99%BC%E6%8F%AE%E6%95%88%E6%9E%9C%E5%91%A2\"><\/span><strong>\u81f3\u65bc\u5982\u4f55\u77e5\u9053\u8cfd\u524d\u6e1b\u91cf\u767c\u63ee\u6709\u6c92\u6709\u767c\u63ee\u6548\u679c\u5462?<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<p><strong>\u6211\u5011\u7e3d\u4e0d\u53ef\u80fd\u5230\u99ac\u62c9\u677e\u8cfd\u5834\u4e0a\u624d\u77e5\u9053\u8cfd\u524d\u6e1b\u91cf\u505a\u7684\u5230\u4e0d\u5230\u4f4d\u5427(\u7b11)\uff0c\u56e0\u70ba\u90a3\u6a23\u6709\u9ede\u4f86\u4e0d\u53ca\u5566! \u6211\u5011\u53ef\u4ee5\u8070\u660e\u7684\u900f\u904e\u5e95\u4e0b\u5e7e\u9ede\u4f86\u8a55\u4f30:<\/strong><\/p>\n\n\n\n<p><strong>\u5f15\u7528 Tim Noakes \u5728\u300aLore of Running\u300b\u63cf\u8ff0\u5dd4\u5cf0\u72c0\u614b\u4e0b\u8eab\u9ad4\u5c07\u51fa\u73fe\u7684\u53cd\u61c9<\/strong><\/p>\n\n\n\n<ul><li><strong>\u300c\u6e34\u671b\u901f\u5ea6\u300d:\u9032\u884c\u901f\u5ea6\u8a13\u7df4\u6642\uff0c\u8eab\u9ad4\u4e0d\u518d\u9700\u8981\u523b\u610f\u52a0\u901f\uff0c\u53d6\u800c\u4ee3\u4e4b\u300c\u50cf\u662f\u88ab\u727d\u5f15\u4f3c\u5730\u4e0d\u7531\u81ea\u4e3b\u885d\u51fa\u53bb\u300d\uff0c\u975e\u5e38\u6e34\u671b\u901f\u5ea6\u3002<\/strong><\/li><li><strong>\u300c\u6e90\u6e90\u4e0d\u7d55\u7684\u6d3b\u529b\u300d:\u5728\u8a13\u7df4\u5f8c\u4f9d\u7136\u975e\u5e38\u6709\u6d3b\u529b\uff0c\u8207\u539f\u4f86\u8a13\u7df4\u5f8c\u7684\u611f\u53d7\u4e0d\u540c\u3002<\/strong><\/li><li><strong>\u300c\u65e5\u5e38\u6d3b\u52d5\u8b8a\u8f15\u9b06\u300d: \u722c\u6a13\u68af\u7b49\u65e5\u5e38\u6d3b\u52d5\u6703\u89ba\u5f97\u8b8a\u5f97\u5f88\u8f15\u9b06\u3002<\/strong><\/li><li><strong>\u300c\u5c0d\u58d3\u529b\u53cd\u61c9\u66f4\u654f\u92b3\u300d:\u5c0d\u65e5\u5e38\u74b0\u5883\u8b8a\u5316\u8b8a\u7684\u654f\u611f\u4e26\u4e14\u53ef\u80fd\u7a0d\u70ba\u6613\u6012\uff0c\u4ee3\u8868\u8457\u8457\u8eab\u9ad4\u7684\u5167\u5206\u6ccc\u8207\u795e\u7d93\u7cfb\u7d71\u8655\u65bc\u6700\u4f73\u72c0\u614b\uff0c\u96a8\u6642\u6e96\u5099\u597d\u6230\u9b25\u3002<\/strong><\/li><\/ul>\n\n\n\n<p>\u8cfd<strong>\u524d\u767c\u73fe\u81ea\u5df1\u7684\u8eab\u9ad4\u51fa\u73fe\u4e0a\u8ff0\u53cd\u61c9\uff0c\u5c31\u4ee3\u8868\u6e1b\u91cf\u8a13\u7df4\u4f5c\u7684\u9084\u4e0d\u932f\u5566~<\/strong><\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E6%96%87%E7%AB%A0%E7%B8%BD%E7%B5%90\"><\/span><strong>\u6587\u7ae0\u7e3d\u7d50:<\/strong><span class=\"ez-toc-section-end\"><\/span><\/h2>\n\n\n\n<p><strong>\u96a8\u8457\u8dd1\u6b65\u79d1\u5b78\u5316\u8a13\u7df4\u7684\u76db\u884c\uff0c\u6211\u5011\u53ef\u4ee5\u5728\u5f80\u8def\u4e0a\u627e\u5230\u5f88\u591a\u65b9\u6cd5\u8207\u8cc7\u8a0a\u4f86\u7cbe\u9032\u81ea\u5df1\uff0c\u7121\u8ad6\u63a1\u7528\u54ea\u7a2e\u8a13\u7df4\u6cd5\uff0c\u5c31\u6311\u4e00\u500b\u81ea\u5df1\u770b\u5f97\u61c2\u5f97\uff0c\u908a\u5b78\u908a\u7df4\u6162\u6162\u8abf\u6574\u5427!<\/strong><\/p>\n\n\n\n<p><strong>\u5e0c\u671b\u963f\u653f\u7b46\u8a18\u4e5f\u53ef\u4ee5\u8ddf\u4f60\u5011\u4e00\u8d77\u6210\u9577\uff0c\u6211\u4e5f\u6703\u6301\u7e8c\u5b78\u7fd2\uff0c\u8b93\u81ea\u5df1\u8b8a\u5f97\u66f4\u52a0\u6210\u719f\u8207\u7cbe\u9032\u8dd1\u6b65\u77e5\u8b58\uff0c\u628a\u77e5\u9053\u7684\u76e1\u91cf\u5beb\u5728\u7db2\u7ad9\u4e0a\uff0c\u82e5\u6709\u60f3\u8981\u4e00\u8d77\u8a0e\u8ad6\u7684\u4e3b\u984c\uff0c\u6216\u8005\u60f3\u77e5\u9053\u7684\u8cc7\u8a0a\uff0c\u4e5f\u6b61\u8fce\u5beb\u4fe1\u5230\u963f\u653f\u7b46\u8a18\u5c08\u5c6c\u4fe1\u7bb1\u3002<\/strong><\/p>\n\n\n\n<p><strong>\u963f\u653f\u7b46\u8a18\u4fe1\u7bb1: <\/strong><a href=\"mailto:support@ajengnotes.com\"><strong>support@ajengnotes.com<\/strong><\/a><\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><span class=\"ez-toc-section\" id=\"%E5%BB%B6%E4%BC%B8%E9%96%B1%E8%AE%80\"><\/span>\u5ef6\u4f38\u95b1\u8b80<span class=\"ez-toc-section-end\"><\/span><\/h3>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-ajengnotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18-\u8dd1\u51fa\u5f71\u97ff\u529b wp-block-embed-ajengnotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18-\u8dd1\u51fa\u5f71\u97ff\u529b\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"RxwRcNl9on\"><a href=\"https:\/\/www.ajengnotes.com\/what-is-r90-sleep-mehod\/\">R90\u7761\u7720\u6cd5\u662f\u4ec0\u9ebc? \u7834\u4e09\u8dd1\u8005\u7684\u7b2c3\u5802\u8ab2:\u4f11\u606f\u662f\u8dd1\u6b65\u8a13\u7df4\u4e2d\u6700\u91cd\u8981\u7684\u4e00\u74b0\uff0c\u5982\u4f55\u7761\u7684\u597d\u5e6b\u52a9\u81ea\u5df1\u8dd1\u7684\u597d?<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"R90\u7761\u7720\u6cd5\u662f\u4ec0\u9ebc? \u7834\u4e09\u8dd1\u8005\u7684\u7b2c3\u5802\u8ab2:\u4f11\u606f\u662f\u8dd1\u6b65\u8a13\u7df4\u4e2d\u6700\u91cd\u8981\u7684\u4e00\u74b0\uff0c\u5982\u4f55\u7761\u7684\u597d\u5e6b\u52a9\u81ea\u5df1\u8dd1\u7684\u597d? &#8212; AjengNotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18 (\u8dd1\u51fa\u5f71\u97ff\u529b)\" src=\"https:\/\/www.ajengnotes.com\/what-is-r90-sleep-mehod\/embed\/#?secret=b8nAq45jwi#?secret=RxwRcNl9on\" data-secret=\"RxwRcNl9on\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<p><br><\/p>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-ajengnotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18-\u8dd1\u51fa\u5f71\u97ff\u529b wp-block-embed-ajengnotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18-\u8dd1\u51fa\u5f71\u97ff\u529b\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"9Ax8ipCQq6\"><a href=\"https:\/\/www.ajengnotes.com\/what-is-periodization\/\">\u9031\u671f\u5316\u8a13\u7df4\u662f\u4ec0\u9ebc?\u7834\u4e09\u8dd1\u8005\u7684\u7b2c2\u5802\u8ab2:\u9031\u671f\u5316\u8a13\u7df4\u7684\u91cd\u8981\u6027<\/a><\/blockquote><iframe class=\"wp-embedded-content\" sandbox=\"allow-scripts\" security=\"restricted\" style=\"position: absolute; clip: rect(1px, 1px, 1px, 1px);\" title=\"\u9031\u671f\u5316\u8a13\u7df4\u662f\u4ec0\u9ebc?\u7834\u4e09\u8dd1\u8005\u7684\u7b2c2\u5802\u8ab2:\u9031\u671f\u5316\u8a13\u7df4\u7684\u91cd\u8981\u6027 &#8212; AjengNotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18 (\u8dd1\u51fa\u5f71\u97ff\u529b)\" src=\"https:\/\/www.ajengnotes.com\/what-is-periodization\/embed\/#?secret=4B0R8f4qp9#?secret=9Ax8ipCQq6\" data-secret=\"9Ax8ipCQq6\" width=\"600\" height=\"338\" frameborder=\"0\" marginwidth=\"0\" marginheight=\"0\" scrolling=\"no\"><\/iframe>\n<\/div><\/figure>\n\n\n\n<figure class=\"wp-block-embed is-type-wp-embed is-provider-ajengnotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18-\u8dd1\u51fa\u5f71\u97ff\u529b wp-block-embed-ajengnotes\u2500\u963f\u653f\u8dd1\u6b65\u7b46\u8a18-\u8dd1\u51fa\u5f71\u97ff\u529b\"><div class=\"wp-block-embed__wrapper\">\n<blockquote class=\"wp-embedded-content\" data-secret=\"SZZ0ynNbrJ\"><a href=\"https:\/\/www.ajengnotes.com\/belief-to-sub3\/\">\u5922\u60f3\u6c92\u6709\u642d\u914d\u884c\u52d5\uff0c\u6c38\u9060\u53ea\u662f\u5922\u60f3!\u7834\u4e09\u8dd1\u8005\u7684\u7b2c1\u5802\u8ab2:\u4fe1\u5ff5\u5de6\u53f3\u4f60\u7684\u4e00\u751f<\/a><\/blockquote><iframe 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