39
6趁着上午摸鱼整理了一点读书笔记，并且利用午休时间录完了，高效如我本🐏……
这一期开始进入干货部分，讲了Triphasic Model（三阶段模型）的第一个阶段——Base Training（基础训练）。
三种能量系统随着跑步时间持续的供能贡献占比图：
Triphasic Model的核心理念：
The triphasic model is designed to focus on training the all-important muscular system, while at the same time taking the metabolic systems along for a free ride. By training the muscular system, you get to enhance your three metabolic systems as a byproduct!
两种适合在本阶段执行的训练形式（推荐在ez run中加入）：
Hill Sprints：冲刺跑
Hill sprints are all-out 100% speed runs, done up a moderately steep hill. They are a maximum of eight seconds in length, followed by a full recovery.
Strides：跨步跑
Strides are short bursts of running at a pace that is quick and relaxed. The most common stride distance is roughly 100m and can range from 50m up to 400m. The pace shouldn’t be based on a percentage of race pace or any objective measurement. The pace is simply the fastest that a runner can move while not tensing up in the upper body.
推荐Youtube视频详解Strides：youtu.be
基础训练期采取极化训练的两大好处：
- Minimize overuse injuries by keeping most training at a slower pace
- Minimize future overuse injuries by developing fast-twitch muscle fiber integrity
