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鐵人三項是複合性的運動,除了個別項目的訓練外,轉換訓練(游+跑、騎+跑)更是練習中不可或缺的一環,轉換技巧甚至可以說是三鐵的第四項運動。 要完成三項運動除了要有充足的體力跟耐力外,在不同的運動項目轉換間節奏的調整也很重要(例如剛游完泳要接著騎車時齒比要調輕一點),才不會造成像是摔車或是心跳爆掉之類的問題。
課程名稱:Pinky&HERO賽事訓練班
日 期:11月12日
教 練:強哥、聖傑、皓昀
跟課天使:依婷、咖哩(兼隊長)
場 地:LEADER與台北小巨蛋園區
當日主題:兩項模擬訓練
訓練流程:
(請參考當天強哥和聖傑的餐廳紙小筆記)

【課程重點 】
一、快拆安裝
1.兩隻手抓住快拆轉動螺帽將快拆轉鬆即可拆下(要注意兩個彈簧的方向為尖對尖)
2.鎖回去的時候要記得把快拆的把手壓回去壓到底,這樣才算安裝完成(不然會鬆脫)
3.鎖回去的鬆緊度剛剛好就好不用太緊


二、轉換區練習重點
1.進轉換區下車前要先把變速變好,再掛上車架,不然游完泳騎出去時齒輪比會太重,踩不動會造成定桿摔車
(建議先放小盤齒比調輕一點)
2.記得記相對位置比較能迅速找到自己的車子
三、擺放技巧
1.安全帽掛在把手上(眼鏡放安全帽裡,安全帽的帶子要整理好)
2.鞋放自己習慣牽上車的那一側,鞋頭朝內,穿好後可以直接牽車
3.號碼帶掛在把手(如果有手套也可以套在把手上,右手右邊、左手左邊)
順序>毛巾擦乾>穿衣服>頭部裝備穿戴好>>其他裝備>>出發
**小叮嚀**
騎車的過程中以舒適為原則,出轉換區前裝備穿好帶齊再出發不要搶快,不要接下來騎車時一直擔心自己是否漏到什麼東西,反而會無法好好騎車
如有需要上廁所,先將車停好裝備換好再去
四、推(牽)的方法
建議大家手扶坐墊推車,比較順也比較容易控制方向,如果覺得不順可以改抓龍頭中間,盡量不要兩手同時牽車,這樣手會打結也不好向前跑,如果有狀況也不容易反應
**注意**
1.安全帽一定要扣上後才能移動車子
2.過了上車線才能上車
3.速度比較慢的人盡量靠兩側上下車(比較不會摔車或被撞)
4.下車線前要下車,車停妥才能把安全帽扣子解開
車子停放的注意事項
=>如果車子是平放在地上,要把大盤、變速器的那一面朝上,比較不會傷到車
訓練台練習
=>主要是練習迴轉速、迴轉速是自行車的基本功,並對速度的提升非常有幫助










【跟課心得】由於咖哩全程餐參與,因此以下由依婷從旁觀觀察記錄
一、今天主要是進行兩項模擬訓練,課程主要分為兩大部分 1.轉換區說明實作 2.跑騎跑兩組(踩訓練台) 二、裝備轉換聽起來簡單,但實際上卻蘊含著許多技巧在裡面,只要熟悉之後多練習幾次就可以有效的幫助自己穩穩地完成比賽不慌張。
三、鐵人三項是複合性的運動,除了個別項目的訓練外,轉換訓練(游+跑、騎+跑)更是練習中不可或缺的一環,轉換技巧甚至可以說是三鐵的第四項運動。 四、要完成三項運動除了要有充足的體力跟耐力外,在不同的運動項目轉換間節奏的調整也很重要(例如剛游完泳要接著騎車時齒比要調輕一點),才不會造成像是摔車或是心跳爆掉之類的問題。