找到一個4年多前寫的,不完整。後來有個仔細的,我也沒找到。。。先貼一下筆記的。

來源: 2023-05-29 13:48:39 [博客] [舊帖] [給我悄悄話] 本文已被閱讀:

https://bbs.wenxuecity.com/archive/2019/kghy/3163481.html

寫個備忘:賽前準備

(2019-03-08 19:13:37) 下一個

給自己留個底。

1. 三周減量,太忙可以少跑些。周末:20,12,8,Race.

2. 減量不減速度。

3. 停止重力訓練。

4. 攝入正常,前7-4天足蛋白,前3天開始加碳,少肉少菜足鹽

5. 睡足。

6. 賽前洗澡要快,水溫要低。保持肌肉緊致。

7. 賽前一晚可以親熱,怡情即可,不嚐新。

8. 充電線,創可貼,按摩棒,衣服,胸罩,鞋,帽,襪,手套,garmin,防擦膏,唇膏,防曬油,厚&薄衛生紙,別針,紮頭繩,汗巾,耳機,太陽鏡,國旗,壓縮襪,雨衣,塑料袋,腰包,可扔外衣,紙幣,硬幣。

9. 佳得樂(當地買),空水瓶,鹽粒,日清,GU,能量巴。

10. 機票,駕照/護照,筆,信用卡,保險卡,會員卡,旅館,比賽確認郵件。

 

Marathon Race checklist:

 

Registration info for Bib pickup, Vaccine

Safety pins x 4,

Hotel

Air tickets, member #, Precheck #, CLEAR #

Driver's license, passport, visa, pass card, credit cards, insurance cards, emergency contacts, keys, cash, coins, small changes

Race info, maps, training gear, plans

 

Running shoes, tags, Poles. Headlights, lumi vests,

Shorts, underwear/brzzas, T shirts

Cap or visor, OR sun cap, sunglasses, 

Compression socks, running socks, nail clippers.

Band for sweating, napkins

Gloves, face covers, masks 

Plastic bags(large for body, small for cellphone), disposable old coats 

Bandaids, pads, nip guards, roller, lip balm

Body Glide, sunscreens, mosquito sprays 

 

Garmin watch, Fitbit watch, Cell phone, torch light, gps

 

Waist belt/ pouch, Water vest and flasks!

Water bottle 

GU gels, salt tablets, Gatorade, water, beer, coke, Clif bars, energy bars

Bagels, instant noodles, cheese, food, fruit and snacks for driving and lodging 

Cooler, ice, bags, suitcases 

 Can opener, bowls, spoons, forks, knives, cups, chopsticks 

 

Clothes, shoes, coats, socks, jeans, jacket, rain coat/ ponchos, umbrella, towels,  glasses, toothpaste, toothbrush, slippers/sandals, soap. Garments, nail clippers, shavers, comb, pens

Empty water bottle 

 

Music, cameras, earbuds, selfie stick, CDs, books, sandisk 

All chargers, cables, adapters, extra battery