Bentley David J, Cox Gregory R, Green Daniel, Laursen Paul B
Health and Exercise Science, University of New South Wales, Australia.
J Sci Med Sport. 2008 Jul;11(4):407-16. doi: 10.1016/j.jsams.2007.07.010. Epub 2007 Sep 14.
Triathlon is a sport consisting of sequential swimming, cycling and running. The main diversity within the sport of triathlon resides in the varying event distances, which creates specific technical, physiological and nutritional considerations for athlete and practitioner alike. The purpose of this article is to review physiological as well as nutritional aspects of triathlon and to make recommendations on ways to enhance performance. Aside from progressive conditioning and training, areas that have shown potential to improve triathlon performance include drafting when possible during both the swim and cycle phase, wearing a wetsuit, and selecting a lower cadence (60-80 rpm) in the final stages of the cycle phase. Adoption of a more even racing pace during cycling may optimise cycling performance and induce a "metabolic reserve" necessary for elevated running performance in longer distance triathlon events. In contrast, drafting in swimming and cycling may result a better tactical approach to increase overall performance in elite Olympic distance triathlons. Daily energy intake should be modified to reflect daily training demands to assist triathletes in achieving body weight and body composition targets. Carbohydrate loading strategies and within exercise carbohydrate intake should reflect the specific requirements of the triathlon event contested. Development of an individualised fluid plan based on previous fluid balance observations may assist to avoid both dehydration and hyponatremia during prolonged triathlon racing.
铁人三项是一项由依次进行的游泳、骑自行车和跑步组成的运动。铁人三项运动中的主要差异在于赛事距离各不相同，这就给运动员和从业者带来了特定的技术、生理和营养方面的考量。本文旨在综述铁人三项的生理和营养方面，并就提高成绩的方法提出建议。除了渐进式的体能训练外，已显示出提高铁人三项成绩潜力的方面包括在游泳和自行车赛段尽可能地进行尾随骑行、穿着潜水衣，以及在自行车赛段的最后阶段选择较低的踏频（每分钟60 - 80转）。在自行车赛段采用更均匀的比赛节奏可能会优化骑行表现，并为长距离铁人三项赛事中提高跑步成绩所需的“代谢储备”创造条件。相比之下，在游泳和自行车赛段进行尾随骑行可能是在精英级奥运距离铁人三项赛中提高整体成绩的更好战术方法。应根据每日训练需求调整每日能量摄入，以帮助铁人三项运动员实现体重和身体成分目标。碳水化合物负荷策略以及运动中的碳水化合物摄入量应反映所参加的铁人三项赛事的具体要求。根据以往的体液平衡观察制定个性化的补液计划，可能有助于在长时间的铁人三项比赛中避免脱水和低钠血症。
