鐵人J帥 Road to Just Tri.: 【文章分享&翻譯】訓練無竅門，堅持而已

夏威夷歐胡島的鑽石頭山（Diamond Head）山頂俯瞰一景；看到新聞報導，美國人現在瘋狂出遊潮，連夏威夷的鑽石頭山都擠滿了人潮，門票停車費都大漲，那就分享紀錄於2015年的舊照吧

這週看到一篇很有感觸的文章，原打算分享就好，但越看越覺得有很多想說的話，卻好像又被這文給全說完了，乾脆來翻譯一下好了！

原文文章標題與出處：Training secrets and consistency

原文作者：Brett Sutton，帶過無數個世界冠軍如Daniela Ryf, Chrissie Wellington與奧運冠軍Nicola Spirig的鐵血教練。

原文，我放在最下方，有興趣再請自行參閱，或從上方連結過去，這篇當我自己在練英翻中，也順便分享個人看法在最尾段。

J帥版本翻譯開始：
對於許多運動員與教練而言，將自己的訓練課表公開在社群媒體上似乎已蔚為一股風潮，也有不少人因此認為，這些課表就是他們成為優秀運動員的關鍵。然而，多年來培養出不乏許多優秀三鐵選手的我，當然也理解許多人想一窺訓練的箇中奧秘之處，包括：該練多少時間？多少組數？多少距離？心率在那？功率該多少？甚至更有甚者，會直接寄信給我並問道：『教練，你能不能讓我看一下你的課表長什麼樣子』？
『不行』。
但這並非是我想保密或小氣的不想分享，而是因為這個問題的本身，就已經誤解我們對訓練本質的看法。
如果你問我關於任何一個我指導的專業選手，他/她明天的訓練課表為何？我無法告訴你，我甚至也不能告訴你。因為明天的訓練，是根基於本日的訓練執行狀況而定。
我們當然有一套訓練系統幫助選手們創造更好的成績，此點無庸置疑。如同我們一路走來所堅持的事情一樣，我們將訓練有系統的組織起來，並且重視訓練的一致與彈性。
過程這門運動本質上就是個有氧運動，如同馬拉松或是其他超過一小時以上的運動項目一樣，有許多相當新穎的統計指標與數據，甚至比結果好壞更獲得大眾注意。可是到了比賽當下，理解那些數據其實一點也不重要，是否能意識到自我還有多少體力？能持續多長時間？這才是關鍵。
該練幾組？該用什麼配速？我不知道，也一點都不在意。
我是Percy Cerutty與Arthur Lydiard兩位偉大教練的弟子，與這兩位有些難搞的教練共事的日子裡，我學到的寶貴一課是，一個選手若想突破他們的潛能極限，他們本身就必須要學習到該用什麼樣的速度才能達成。
因此，我們的訓練系統就是教導選手們去理解自己的限制，與瞭解現有體能的框架，這是在有氧運動裡的一門重要功課。這不是一個多簡單的方法，如同蘋果電腦創辦人Steve Jobs所說：『簡單，是比複雜更難的事情』。
資訊分享與堅持的重要性

我同時也是兩位偉大運動員的忠實仰慕者，中長跑名將Ron Clark（譯註：他曾保有17項從2英哩到20公里的世界紀錄）與Emil Zatopek（譯註：他是史上第一位10km跑進29分的人）兩位都是沒有教練指導，大多由自己擔任自己教練的偉大選手，但他們兩位都非常樂於與人分享訓練資訊，他們也總是帶著歡笑分享而非傻笑帶過不回答他人問題，這就如同我們不斷在此網站分享訊息一般。
關於訓練，他們教會了我什麼呢？反覆練習、反覆練習、再反覆練習。僅管他們兩人的訓練方式截然不同，Ron Clark沒有錶，也幾乎不在田徑場訓練，但Emil Zatopek則幾乎全數訓練皆在田徑場執行，並採大量的間歇訓練為主。然而，他們都近乎偏執般地堅持他們所信仰的訓練之道，並以具體行動實踐著。
日以繼夜，周而複始，經年累月的反覆練習。
在上方我所提及的兩位教練與兩位選手，他們的手錶都只有比賽當日才會使用，不是因為他們對數據有些什麼樣的信仰。而是，他們都專注在一個相同的原則上，你以為那原則是贏得比賽嗎？不是的，僅管他們真的也贏得了不少賽事，他們所專注的是在瞭解自己的極限，並且每天投入所有榮譽、決心與毅力，為的就是去超越昨日的自己。
聽起來像個老古板嗎？是啊，但訓練本質不就是不斷超越過去的成績嗎？訓練，沒有竅門，堅持而已。

原文（字寫小小的就好，以免佔篇幅）

It seems to be all the rage for athletes and coaches to post-training sessions on social media and many seem to feel that these one-off sessions will be their key to success.Over the years, as I have coached some of triathlons top performers, I regularly get people curious to know every detail about training sessions – time done, number of reps, distance of reps, heart rates, power output or some of the more ambitious emailers flat out asking ‘could you show me the program for the whole period please?’

No.

And it’s not because we’re overly protective or selfish with our training philosophy. It’s because such questions underly a complete misunderstanding of our training philosophy to begin with.

If you asked me for any of our Professional athletes program for tomorrow morning, I couldn’t tell you. I can’t even tell them. Tomorrow’s training depends on how today’s training is performed.

We of course have training systems that we work off and people have been putting in huge PBs off the back of our training plans. That is no surprise. Like in all things we do, we structure things in a way that emphasises consistency and flexibility.

The Approach

This sport is aerobic in nature and like marathoning or any event that goes over is 1 hour, statistical data tends to be more a novelty than the indicator of great performance. On race day the ability to understand numbers is far less ‎important than consistency and self-perceived effort.

How many reps and at what speed?

I don’t know and I don’t care.

I am a coaching disciple of Percy Cerutty and the great Arthur Lydiard. Both prickly human beings to deal with on their better days. However, both taught me that it is the individual who must learn what is enough and at what speed if they are to truly reach their potential.

Thus, we base our programs around the teaching of individuals to recognise their own limits, independent of the gadgets, as this is and always will be the more important thing in aerobic sport. It is not an unsophisticated approach:

Steve Jobs was correct when he said simple is harder than complex.

Sharing information and the importance of consistency. I am also a great admirer of two other athletic greats who were self-coached for most of their careers. Ron Clarke and the Emil Zatopek. Both were extremely open and would talk and share information with anybody who wanted help. They would also do it with a smile instead of a smirk, and it is the approach we try and take with our information on this blog. What did they teach me in their training? Repetition, repetition and repetition. Both trained completely differently. Ron had no stopwatch and would do very little track work. Emil on the other hand hardly ever left the track and trained himself nearly exclusively on interval-based work. Yet they used unbelievable consistency and repetition of training they believed in, to work for them. Day in day out. Week in week out. Month in month out. Year in year out. Then repeat. With the four people I’ve mentioned above the stopwatch was used for race days, and even then, it was not something they worshipped. Instead, they all concentrated on the same principle. No, not winning. Though they all did plenty of that. Instead, they focused on ‘knowing one’s limits, and using honour, determination and perseverance every day to make those limits yesterday’s goals!’ Old-time values, yes. But training principles that continue to produce results superior to anything else we’ve seen in triathlon. There is no secret about that.

另一全景照

J帥簡評：
跟我較熟的或長期看我文章的就懂我想說什麼了，簡單來講，真的沒有什麼多了不起的訓練課表或神奇裝備，耐力運動就是比你能堅持累積多久，不厭煩的重覆做著同樣的事情，用心去積累每一個小訓練、小成就，透過此過程，每天多瞭解自己的身體一點。
所以有人說，比賽不累，訓練過程才真的累，長達數月甚至數年準備，無數個酸痛或不想練甚至想賴床的日子，還得拖著身子逼著自己前進，與其說訓練課表難？不如說，克服自己惰性才難。但一次又一次的克服，一次又一次的催毀自己編造出來的藉口，無形之中，好像在人格特質的描述上，似乎可以為自己加上一個『堅持』的評語形容。
那到底是訓練課表有效？還是慢慢學會了不管狀況好壞，也不輕言SAY NO的習慣，讓人在面對42.195公里的馬拉松，或是更長距離的鐵人三項距離裡，甚至那日復一日的訓練日常裡，也相信自己會撐過一切苦痛？
我能理解，很多人都期待能快速的進步，更想著是否砸錢買些裝備就可以解決問題。但很抱歉，耐力運動不是豪華露營，訓練過程就是需要時間淬鍊，就是需要不斷的反覆訓練醞釀，金錢能買到讓你變快的裝備沒錯，但買不到讓你想變強的決心。只有拋下想求急求快的速成心態，反覆訓練再反覆訓練，也許一段日子後再回頭來看，這時才發現，原來已經走了這麼遠。
走吧，上路了，訓練去吧！