tag:blogger.com,1999:blog-280193792024-03-21T07:48:50.946+08:00活著的意義KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.comBlogger200125tag:blogger.com,1999:blog-28019379.post-87280891121547924282023-05-19T22:50:00.018+08:002023-05-25T23:49:11.137+08:00自私的登山者與登山的意義<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJIaNatNNa-lRRRHBSYTb3-V2UGW_KQzZmdQDlqwl4eSne1_sM2E9tBxTwh6LYY9aR7qKtcTNxQbhfORSQICQKnqyM-dV6vXM-ru-AUZhU1xbeIvq2vAr_87pi731JxD_YamiA_xYxiTcyUskVFVT-KyryGbTwGvQ5QGR_t_QrJ8j1lPFWTg/s5472/DSC05202.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhJIaNatNNa-lRRRHBSYTb3-V2UGW_KQzZmdQDlqwl4eSne1_sM2E9tBxTwh6LYY9aR7qKtcTNxQbhfORSQICQKnqyM-dV6vXM-ru-AUZhU1xbeIvq2vAr_87pi731JxD_YamiA_xYxiTcyUskVFVT-KyryGbTwGvQ5QGR_t_QrJ8j1lPFWTg/w640-h426/DSC05202.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">不斷攀登追求的是什麼?</span></td></tr></tbody></table><p>登山的意義是什麼?<br />到底我們,這些登山者,是不是頭腦有病才會沒事不好好待在家要上山去玩命、去浪費社會資源?</p><p>每次山難事件,總會激起批評的聲浪,一部分當然是來自媒體渲染,再加上一點認知偏誤。就如空難發生之後,一般大眾都會認為搭飛機風險很高,但每年開車或走在路上死傷的機率更高,卻沒人覺得可怕。事實上每年山難傷亡的人數,相比交通事故或是濫用醫療資源的人來說也是算少數。</p><p><b><span style="color: #e06666;">為什麼要冒著生命風險登山?</span></b></p><p>當然登不登山是可以選擇的,而意外的發生是無法選擇的。<br />對,你可以指責我們不要去登山不就沒事了!</p><p>但相信我,就算再愛山也沒有人會想死在山上,也沒有人會特地勞師動眾讓救難隊千辛萬苦地來找他。</p><p>對未知的好奇、對問題答案的探索與勇於冒險的精神,這都是讓我們人類有別於其他物種的關鍵。隨著社會發展,有些人幸運的不用為基本生存煩惱,慢慢地不再甘願只停留在物質需求上,進而追求內在價值。</p><p>這一切沒有對錯,只是個選擇。你當然也可以選擇安穩平靜地度過一生,所以我們應該要問,為什麼這些人選擇冒著生命風險登山?</p><p>一開始很可能是為了他人在登山,為了社交,為了炫耀,為了形象,等很膚淺的內在價值而爬。在此階段很容易就因經驗、知識不足而犯下錯誤,迷途、失溫、體力透支、颱風受困、高山症等等。這些錯誤大多都是有辦法預防的,我們就是不斷從前人的智慧和自我錯誤嘗試中學習成長的。當然,如果沒辦法記得前人的教訓,被罵浪費社會資源也只是剛好。<br />但你不能否定他踏出舒適圈之外的勇氣,在這個幾乎沒有所謂未知世界的時代,戶外活動成了發洩冒險精神的聖域。</p><p>隨著經驗增加,身體素質越來越好,技巧與心理越來越純熟,必然就要追求更大的挑戰才能得到滿足。更高的山、更難的路線、更陡的岩壁、更艱險的冰雪,動機也開始慢慢轉變成為了追求更內在的自我實現而攀登。</p><p>某方面來講登山者絕對是自私的!</p><p>我們遠離了身邊愛著你的親友,到一個人跡罕至的深山中。只為追求自己內心的想望,操控身體完成一條路線的滿足,把生心理逼到極限的痛快感,與對自我存在價值的肯定。</p><p>什麼為大眾傳遞冒險精神、開創未知世界、突破的勇氣都是後話啦!攀登的那個當下必然是自私的!</p><p><b><span style="color: #e06666;">風險、專注力與死亡</span></b></p><p>在剛開始登山的階段,大部分風險都來自於可控制的部分。<br />隨著挑戰增加,不可控的風險無可避免地跟著提高。經驗、技巧、自信的增加,能讓我們把可控制的風險最小化,或許同時也讓我們漸漸忘記戶外運動本質上,相對其他運動仍然算是高風險的這檔事。</p><p>在沒有真實面對死亡的那一刻,死亡其實是一個很模糊的概念。你理解,腦海閃過這念頭,但同時又不能太深入的思考它,因為這會影響你的判斷力,專注力還有表現,這些都是帶你突破自我極限邊緣重要的東西。</p><p>當然你也可以解釋成這就是在玩命!</p><p>但那是為了追求更高的層次,而必然要承受的風險。就像你不會跟一個賽車選手說:「太危險了,開慢一點!」大概只能叫他保持專注、注意四周,小心點。攀登與賽車都是需要高度專注的運動,一個小失誤可能都會帶來致命的結果。你必須全心全意投入其中,同時不能也無法想得太多,大部分多是憑平時的訓練下意識反應。</p><p><b><span style="color: #e06666;">自私的登山者?</span></b></p><p>不管今天爬的是小百岳還是百岳或是世界百岳,登山就是不管你做了再充足的準備,也無法把風險完全降為零。山爬得越多,越來越相信命運說,註定該遇到的就是會遇到,有人可能不小心滑倒剛好撞到頭就走了,有人滑落山壁十幾米卻也毫髮無傷。</p><p>我們能做的就是藉由不斷的練習、學習與訓練,控制好自己能控制的事,剩下無法掌控的風險,就交給命運。</p><p>新手的問題是對於風險的無知。<br />而老手的問題是自以為夠了解風險,私自的認為自己做好承擔的準備就夠了。卻忘記了你身邊的親友、救難人員,也都同時在承擔著這個風險。你的家人們承擔著最大的風險,直到你看到他們的眼淚,才會了解登山從來都不是一個人的事。又或許你永遠無法看到了,這樣也很好,至少在活著的人記憶中,你是幸福的,能在熱愛的事物中離開......</p><p>留下身邊至親自己先走或許是最自私的行為,而願意放手讓你去走出自己道路的家人,必定是最無私最勇敢的!</p><p>終究討論登山的意義本身就是件沒有意義的事,我們,莫名愛著山的登山者,只能靠不斷的攀登去尋找活著的意義,直到 ──實質或是抽象意義上的── 死亡。</p><p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVxrdQI6nYEFIlKnrglnyidxZrxoDS4kOWtUZ_IbRx4zICJvLm4ytqB3VzwLK1FU-3n-jZwb1UqOKF8UtJeqOW67lL6hOkOUpRmvv4IWV5zYCJye8AC_aYt_8M9Mz7HICPJ_OupDAJNt0SstN2qjeOLIwInf7e9QFH_WQ1qcAQRMswFenQBA/s4656/%E5%9C%96%E7%89%871.png" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="3492" data-original-width="4656" height="480" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjVxrdQI6nYEFIlKnrglnyidxZrxoDS4kOWtUZ_IbRx4zICJvLm4ytqB3VzwLK1FU-3n-jZwb1UqOKF8UtJeqOW67lL6hOkOUpRmvv4IWV5zYCJye8AC_aYt_8M9Mz7HICPJ_OupDAJNt0SstN2qjeOLIwInf7e9QFH_WQ1qcAQRMswFenQBA/w640-h480/%E5%9C%96%E7%89%871.png" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">讓我們又愛又恨充分感受活著的意義的 Chamonix - Mont-Blanc 山區</span></td></tr></tbody></table>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com2tag:blogger.com,1999:blog-28019379.post-72062783234126081782023-04-26T04:56:00.004+08:002023-05-19T23:06:52.829+08:00從個人實務經驗上來談高山症<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPjsU26wL2nGt10FObpqEx9lIRObnTFLYPz67MI7979OBKMrM7c6lptcWcGyRCMaroVRQeVxEWsBAQz3qxn3sITPY1f0rDWh7Ez-v8cKESlBes5Lx4gvnRy6T6VeL93G0dssoYCDHIzid7HIT9fAKwR3_NKamNZwe-LGNox7jb03IuROSEkw/s960/342550192_1681329842333868_8170390439089794814_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="960" data-original-width="540" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiPjsU26wL2nGt10FObpqEx9lIRObnTFLYPz67MI7979OBKMrM7c6lptcWcGyRCMaroVRQeVxEWsBAQz3qxn3sITPY1f0rDWh7Ez-v8cKESlBes5Lx4gvnRy6T6VeL93G0dssoYCDHIzid7HIT9fAKwR3_NKamNZwe-LGNox7jb03IuROSEkw/w360-h640/342550192_1681329842333868_8170390439089794814_n.jpg" width="360" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">上周發生的嚴重肺水腫案例,好在天氣超好,能及時用直升機吊掛走。但很多人不知道的是,直升機雖然快,但對救援者和被救援者都是高風險的救援方式。</span></td></tr></tbody></table><p> 上週在嘉明湖山屋值班時,短短一星期內就發生了 5 起高山症事件,被直升機吊走 2 起,吸氧氣下山救護車載走 1 起,昨天 1 起假腦水腫,加今天這 1 起真腦水腫。</p><p>好在全都安全下莊,下班後卻看到雪山高山症患者不幸喪生的新聞。趁一些想法還在再來發個長篇廢文。</p>之前在嘉明湖大小事發文靠北單獨留下有高山反應患者在山屋的職業嚮導,我本意也不是想公審她啦(雖然剛開始被氣到沒睡意時有一點)!主要還是想藉由實際事件讓大家多多思考與交流觀念。這幾年常來嘉明湖的職業嚮導大多都已經很有 sense了,期望大家觀念都越來越好,山難事件越來越少,最好是讓我們在山屋都可以閒閒沒事領乾薪啦!🤣<div><br /></div><div>有興趣的可以<a href="https://www.facebook.com/groups/171380213487825/posts/1234573323835170/" target="_blank">點這過去看</a><br /><br />----</div><div>我在山屋進行夜間講座時大多都是談高山症,因為覺得這是新手最一知半解的主題。基本上我講的所有內容都是從前輩哪抄來的,網路都找得到。但最可悲的事莫過就是前人已經留了一堆資訊與經驗,後人卻還一再的重蹈覆轍。<br /><br />蘇文政醫師是我最欽佩的登山前輩之一,把自己的知識無私的付出,甚至無私到自發尋找嘉明湖的失蹤山友而不幸遇難。二十年前爬山時的網路資訊很少,從蘇醫師的網站得到超多知識,但現在好像消失了,還好登補還有留下他山野醫學的文章。<br />基本上在這波惡劣天氣中造成山難的兩個原因,高山症與失溫,在這文章裡面都有談到。<br /><a class="x1fey0fg xmper1u x1edh9d7" href="https://www.keepon.com.tw/thread-8453573a-17d8-e411-93ec-000e04b74954.html">https://www.keepon.com.tw/thread-8453573a-17d8-e411-93ec-000e04b74954.html</a><br /><br />另一位對高山症高度重視的是王士豪醫師。基本上把這兩個人名字+高山症丟google 看個幾篇,應該對高山症的基本知識就足夠了。<br /><br /><br /><div>---- 廢話結束,重點開始<div><br /><div>關於高山症詳細症狀、如何判斷這些,就不多說了自己看就好,都已經 2023 年了還背不下來的話就截圖放手機這應該也沒很難吧....<br /><br />這邊主要想從實務上常看到的問題來談,之前在嘉明湖大小事那篇下撤案例中有稍微寫到一些,再加強一下。<br /><br />1. 領隊嚮導除了自己必懂高山症症狀外,也要多提醒隊員注意自身狀況,以免等到發現時已經太嚴重了。<br /><br />有些人可能比較能忍耐,或難得來逞強不想放棄,或不想造成隊員困擾,或是根本就不了解高山症的危險性,以為初期症狀只是感冒、上山前沒睡好造成的等等因素,而輕忽早期症狀,錯失了最佳下撤時機。<br /><br />4/14 在嘉明湖山屋肺水腫的案例就是太晚發現病情的惡化。患者 12點就已經有輕微的肺水腫症狀,自覺呼吸困難,但沒告訴任何人自己坐在床上休息。隊友、嚮導也都沒發現,一直等到清晨 4 點變得超嚴重講話都有囉聲才被嚮導帶來。立刻躺加壓艙與通報消防請求空勤支援。<br />躺了 3 小時有好轉一些,但一出加壓艙又嚴重惡化,必須要持續吸氧才能支撐,還好天氣超好能及時吊掛走,如果天氣不好不知後續又要折騰多久。<br /><br />回頭看如果 12點甚至更早就能察覺異常,趁患者還有力氣行走時能及時下撤,也許連氧氣瓶都不需要用到。<br /><br />順帶一提,在山屋值班有時還會遇到一個很瞎的情況,隊員來找我們幫忙,我問嚮導睡哪卻沒半個人知道,瞎爆。遇到不會告訴你自己睡在哪裡或是一到山屋人就消失的職業嚮導,還是一樣快逃吧!<br /><br />2. 不要把藥當做治療手段。<br /><br />這幾年我的觀察是,現在的山友對高山症的重視比我們以前爬山高很多。很多人都會事先服用丹木斯、紅景天,攜帶威而鋼甚至有的連類固醇都有準備超猛!但實際在面對高山症時我卻發現重視的邏輯不太對,有點太過依賴藥物,忽略了理解高山症本質才是重點!<br /><br />一樣我在嘉明湖遇過某號稱帶幾十年隊、很常來的職業嚮導,有次帶的隊伍中有一對母子,小孩才高中生說有頭痛輕微反胃,嚮導卻給了他吃了一顆 "他自己也不知道是什麼,朋友給他的據稱是高山症藥"的藥,我看了也不知是什麼就請他不要再給他服用了。拍照下山詢問後是台版的犀利士.....<br /><br />在幫忙評估有高山反應的患者時,也很常聽到隊員說他有什麼什麼藥可以給他,或是問說你們這裡有沒有什麼藥可以給他。這些都是對藥物寄望太大,以為會有什麼神奇效果,殊不知最神奇的治療方式就是下降高度。藥物頂多當作預防或爭取下山時間的輔助。<br /><br />對於藥物帶來的最大風險,蘇醫師的文中已說明:<br />""幻想藥物的療效,寄與不切實際的期望,而違反黃金律,帶著AMS上升,或延誤下降、氧氣、高壓袋治療的時機,導致病情惡化或甚至死亡。""<br /><br />我們管理室沒備藥也不給藥,我自己帶隊也是如此。一是法規規定,一是藥物可能會帶來"已經做了什麼"的安心的錯覺,遮蔽了問題的本質。<br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3O9Uk4coJXrlej0r1QN-9Gd-Nvs-wLWpzWKLTRZnxGBcdVZYSlRolMNo1aLEysbz6Ma9q6cgC5uhWZwNl34vlPktBN9X9XKa5OBDkiVqb7iA6Vuh4JhIzlCuQyw2NI4JisNUwLAwHfLStlNhG_bUpAh3e6Hcj4JYqnvTdezvGCgarKkCBpA/s1920/343186680_1514371785754292_8975687053271601570_n.jpg" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="1920" data-original-width="1080" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEg3O9Uk4coJXrlej0r1QN-9Gd-Nvs-wLWpzWKLTRZnxGBcdVZYSlRolMNo1aLEysbz6Ma9q6cgC5uhWZwNl34vlPktBN9X9XKa5OBDkiVqb7iA6Vuh4JhIzlCuQyw2NI4JisNUwLAwHfLStlNhG_bUpAh3e6Hcj4JYqnvTdezvGCgarKkCBpA/w360-h640/343186680_1514371785754292_8975687053271601570_n.jpg" width="360" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">雖然現在很多山屋都有放PAC,但一個領隊嚮導讓隊員到了要躺PAC的狀況,基本上都快算是不及格了....表示你對高山症沒有完全了解,且疏於注意隊員。 </span></td></tr></tbody></table><br /><br /><br />3. 高海拔肺水腫很容易被忽略<br /><br />在山上肺水腫被發現時,通常都已經是嚴重到要躺PAC和吸氧了。像上周嘉明湖山區發生的 2 起嚴重案例皆是如此,來求救時都已經連講話都聽得到囉音了。原因是肺水腫可能會在沒有任何急性高山病症狀下單獨發生,也就是可能不會有頭痛噁心頭昏等,因此如果嚮導或患者敏銳度不足,很容易就被忽略。<br /><br />關於肺水腫,多數人的印象都是肺部會有囉音,但一般我們聽得到可能都是很嚴重了。對於我們一般人來說,有項很重要的早期判斷指標就是極度虛弱。<br /><br />極度虛弱是指,該隊員走上坡可能走幾步就要停下來喘,甚至連平路或緩下的路段,都跟不上大隊伍的一般速度,走沒幾百公尺就會拉開距離必須停下來等待。這時就要懷疑肺水腫的可能了。心跳和呼吸次數也是早期有用的參考指標,因此攜帶個血氧計當作輔助參考的是滿好用的。<br /><br />我自己以前帶隊時遇過兩次,隊員真得走超級慢,任何能給的建議都給了背包也攤了還是走很慢。以前不懂還以為他只是體能太差太弱,現在想想可能都有輕微的肺水腫問題了,最後沒事都是賽到的,老天保佑。<br /><br />因此除了關心隊員會不會頭痛想吐吃不吃得下外,關於肺水腫的症狀也要背一下,背不下來一樣都2023了可以手機截圖吧....<br /><br />4. 太過分依賴外部救援<br />外援包括山屋(管理員、志工或協作)、消防隊、藥物、甚至氧氣、加壓艙。<br /><br />在山屋常有人一來就說隊員有狀況要躺加壓艙,要吸氧,但通常我們評估完都沒什麼大礙。如果可以,立即下撤絕對是第一優先建議的處置方式,氧氣跟加壓艙是當作最後才打的王牌。<br /><br />在嘉明湖山屋有了氧氣瓶跟加壓艙後,的確已經好幾年沒有遇到因高山症致命的案例了。有時卻也會擔心是否大家會變得太依賴山屋,很多爬嘉明湖的隊伍明明中途就已經有急性高山病症狀了,還是都會想說先撐到嘉明湖山屋再說,或是戒茂斯有高山症的,也會想說撐過來山屋再說,只要遇到真的會想翻白眼罵人。<br /><br />而每次接到戒茂斯山區通報有高山症,消防請我們幫忙拍上面的天氣時,這一來一往聯絡到直升機真的出動,常常都已經是好幾個小時過後了。<br />當然我不清楚每次案件的嚴重程度,因為消防從來都不會公布細節(雖然說這明明很重要,但似乎公單位不太重視),也許真的嚴重到無法行走。<br />但每次都會想這中間等待的時間,如果當下立刻下撤是不是可能早就解除警報,就不需要再勞師動眾,增加空勤人員的風險了<br /><br />就像藥物一樣,依賴外援能把自己的責任壓力分攤出去,因而可能會有種已經做了什麼的錯覺,甚至就在原地等待錯失撤退時機。<br />很多人似乎都不知道,直升機雖然很快,但不管對救援者或被救援者來說,都算是高風險的救援工具。<br /><br />5. 何時該下撤?<br /><br />不舒服就下撤的道理我想大家都懂啦,但理論跟現實永遠是不一樣的情況。<br />尷尬的地方就在假請了,錢付出了,都走一半了難道還要再來重走一次,或是怕被隊員要求退費,或老闆說要扣錢,是要怎麼說撤就撤?<br /><br />基本上撤退的時間點沒有標準,就看你個人的風險忍受程度,而這跟你的能力(能否背人、有沒魄力說服隊員、經驗)、資源(器材、可調動人力)、天氣都有關聯。<br /><br />之前發的那篇靠北文,裡面提到逢甲大學山社在嘉明湖的高山症事件。下面有網友很熱心挖出時間表,還有幾位很熱心認真在討論的山友。截圖我放在下面,大家可以看一下。<br /><br />我個人大概是這樣評估<br />a 輕微與中度的急性高山病 -> 持續觀察,狀況沒好轉就下撤。<br />b 嚴重的急性高山病 -> 原則上立刻下撤,有其他因素考量(天氣、隊伍狀況、路況),且有加壓艙氧氣等設備,甚至是隊伍有背人的能力時,"也許"可稍等待。但要設停損點,同時預計最嚴重的後果。<br />c 腦水腫與肺水腫 -> 不多說立刻下撤,除非有其他會導致隊伍安危的因素。<br /><br />大家可以看一下逢甲大學案例的時間表事後諸葛一下。理想上當然是 9點就該全隊撤退,還去什麼湖邊是在哈囉,但這很難我知道。因此我個人應該會持續觀察患者兩個小時,最晚到 11點,如果心跳血氧精神狀態等依然沒有變好,就會立刻先帶患者下撤。最差最差的情況,也該在 1900 要有警覺,試著叫醒患者,如還能行走就立即撤退,只要患者自己能走就算再慢,情況也一定比完全不能走要原地等待救援好。<br /><br />因此為何要強調對高山症的理解與判斷很重要,背不下來也該截圖放在手機中。基本上一個職業嚮導讓隊員用到加壓艙或氧氣,甚至被背負下山都快要算不及格了,表示沒有隨時注意到隊員的狀況。<br />所謂的風險管理就是你要不停的注意隊員狀況,並在腦中評估著目前形勢與最差情況,然後計算著可能的計畫。嚮導沒那麼好當,真的不是拍照煮熱水說笑話而已.......<br /><br />祝大家都開心上山平安下山~~~</div><div class="separator" style="clear: both; text-align: center;"><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG-Fbe563qSPdhJpl68A2KciVrF60mKbWkisqSizk8ACg9xRgAaM2Je3BqN_vZcgnGTFJq6gPSB_7AGJSphTDlB9VyN2imdTWKsRh19EG2eLK8N3Ak89PlUEkYabfsgBS73mXX2LDwQTyHueeN-qtufZtIuesGUf46bmTQsOKy-GR0uCoN9A/s742/342921972_944062080056712_4342415368408675435_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="742" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiG-Fbe563qSPdhJpl68A2KciVrF60mKbWkisqSizk8ACg9xRgAaM2Je3BqN_vZcgnGTFJq6gPSB_7AGJSphTDlB9VyN2imdTWKsRh19EG2eLK8N3Ak89PlUEkYabfsgBS73mXX2LDwQTyHueeN-qtufZtIuesGUf46bmTQsOKy-GR0uCoN9A/w552-h640/342921972_944062080056712_4342415368408675435_n.jpg" width="552" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table></div><div><br /></div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXvHV7DHA5xCCAGOq2Z3rEhbFnu8DO4zPpkv0dwwsZKT2cLyyidjOgcBxnwRCQ9GeOuUaEFUMUymTg6FyxtTH6wrzaRQBa8ziIS_tJEUR873p3xvQ53dlkWsABue4f9NXtMZFQf8fheRzXS4c67-OqKi2DtsjXw16Bb1ABUwj0em_Zadv4Bg/s709/342624532_210801375026216_1012101734605528788_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="570" data-original-width="709" height="514" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjXvHV7DHA5xCCAGOq2Z3rEhbFnu8DO4zPpkv0dwwsZKT2cLyyidjOgcBxnwRCQ9GeOuUaEFUMUymTg6FyxtTH6wrzaRQBa8ziIS_tJEUR873p3xvQ53dlkWsABue4f9NXtMZFQf8fheRzXS4c67-OqKi2DtsjXw16Bb1ABUwj0em_Zadv4Bg/w640-h514/342624532_210801375026216_1012101734605528788_n.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">感謝熱心民眾幫分析,讓我可以少打很多字😆</td></tr></tbody></table><br /><br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4adl0e0ZOBYY0heQrUK-IR3zNDDwOw6lLixVybbFQmUneVpqXfA5z_k_6ZRcVX2_ihP2ayXsdGGMMvul146aUH3fEMOhTnEb1sG6lZ1f3HV3SuFdMulf3o8v2ZQUJXDn1XPy6q9NQeZDsWfBOtDbHe1QsouFbxUghxOFKSzN1692eBK_-uA/s730/343181192_246440094623013_4752944917727628921_n.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="730" data-original-width="591" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEi4adl0e0ZOBYY0heQrUK-IR3zNDDwOw6lLixVybbFQmUneVpqXfA5z_k_6ZRcVX2_ihP2ayXsdGGMMvul146aUH3fEMOhTnEb1sG6lZ1f3HV3SuFdMulf3o8v2ZQUJXDn1XPy6q9NQeZDsWfBOtDbHe1QsouFbxUghxOFKSzN1692eBK_-uA/w518-h640/343181192_246440094623013_4752944917727628921_n.jpg" width="518" /></a></div><br /></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-10860902095439192762022-09-01T19:53:00.007+08:002023-05-25T21:31:39.274+08:00試論大神之所以為大神,而廢魯之所以為廢魯之成因<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu5Zvx4XsVxKqK1sWar7c3u382xFAnx4hEjhzdq8X1vwVRO-6KfAYB5wKRTnlz_AynK-6yatQdnyDsXl7gCRwmsYwdAoTmQM7UM_139kTzkgqsDEO81DXlB6Qh3NQfLIarjpWg2b0wIyn10rCvpHyNjA59N03ixZeLRQv1AUNgVsLQmZG10g/s1584/278104351_10223989121109439_7494130817918577452_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1176" data-original-width="1584" height="476" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiu5Zvx4XsVxKqK1sWar7c3u382xFAnx4hEjhzdq8X1vwVRO-6KfAYB5wKRTnlz_AynK-6yatQdnyDsXl7gCRwmsYwdAoTmQM7UM_139kTzkgqsDEO81DXlB6Qh3NQfLIarjpWg2b0wIyn10rCvpHyNjA59N03ixZeLRQv1AUNgVsLQmZG10g/w640-h476/278104351_10223989121109439_7494130817918577452_n.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">為什麼廢魯連爬個簡單的技術路線都爬到漏尿,大神卻可以如此寫意?我們來科學分析一下</span></td></tr></tbody></table><br /><p></p><p><span style="font-family: inherit;">前陣子果神分享了自己的<a href="https://www.facebook.com/permalink.php?story_fbid=pfbid02uWhTcAPDW5PGjz5FjvNBUDDbhmpPWqZy7qgqLMRf3b3V3NJxoNMudqqyc7NUkUMRl&id=1851915962" target="_blank">訓練心得</a>,其中提到對於訓練多數人都有誤解,以為訓練就是該每天不停刻苦耐勞滿腔熱血長時間的重複做某件事才叫訓練。大多數人對於訓練,觀念也的確還是停留在這種土法煉鋼的老派方法上,大概是因為從小漫畫都這樣畫的關係?😂</span></p><p><span style="font-family: inherit;">我立刻就聯想到是在暗指台灣登山界某橫空出世的 G大女神,在採訪中說到他爬八千的訓練是:"每天不間斷爬200層樓、跑20公里"。</span></p><p><span style="font-family: inherit;">雖然我問果神他矢口否認,相信是礙於身分無法明說,沒關係像我這種很閒又沒有包袱的人就來幫他認真分析一下,這樣「每天」用這種老派方法當「訓練」是否是成為大神的關鍵?</span></p><p><span></span></p><a name='more'></a><p></p><p><span style="font-family: inherit;">警語:這是寫給認真把登山當作一們運動看待,或是幻想某天也要成為職業登山家的人看的(在台灣還是去夢裡找比較有可能)。人生已經那麼困難了,吃吃喝喝睡到自然醒快樂的爬山也很棒啦!</span></p><p><span style="font-family: inherit;">----</span></p><p><span style="font-family: inherit;">先不討論「每天都做」是否可能,畢竟大谷翔平都比漫畫畫得還扯了,像我們這種心智弱小的廢魯做不到也只是剛好而已。</span></p><p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj062p8eS7G_uCshJFYPFcgKBX9gxf7L7UTKr0yvI5ikLisL869bMZV55Jqla59wWYPEX3ICTFWD4cyAiZ6SWzNFc3PGWYKn60O5FzrK6jx2f0h6N0M1xbkcpha9SsiJLayzf7hZjZ3A11lxprg3H23uLNdI6xlXnyQ9ncrzf9g4qT7UusM2A/s270/278115686_10225315521007713_7178091097737152610_n.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="270" data-original-width="186" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEj062p8eS7G_uCshJFYPFcgKBX9gxf7L7UTKr0yvI5ikLisL869bMZV55Jqla59wWYPEX3ICTFWD4cyAiZ6SWzNFc3PGWYKn60O5FzrK6jx2f0h6N0M1xbkcpha9SsiJLayzf7hZjZ3A11lxprg3H23uLNdI6xlXnyQ9ncrzf9g4qT7UusM2A/w276-h400/278115686_10225315521007713_7178091097737152610_n.jpg" width="276" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">漫畫訓練法真是成為大神的秘笈?</span></td></tr></tbody></table><span style="font-family: inherit;"><br /></span></p><p><span style="font-family: inherit;"><span style="color: #e06666;"><b>第一段我們先分析「訓練量」。</b></span></span></p><p><span style="font-family: inherit;">要先來做一些簡單的數學計算,數學老師常請假的可以直接跳到後面。</span></p><p><span style="font-family: inherit;">------<span style="color: #e06666;"> 以下在列算式</span></span></p><p><span style="font-family: inherit;">假設某女神真的如漫畫般燃燒熱血每天苦練,但是週日總是要休息出去打卡吧!因此用 6 天來計算,等於一週跑了 120公里。爬升 1200層樓梯,一層算 3公尺好了,也就是一天爬升 600,一週大約爬升 3600公尺。</span></p><p><span style="font-family: inherit;">要每天做想必就不可能用太大的運動強度做,每天用中高強度的心率揮灑汗水大口喘氣的猛練,還不會掛掉就絕對只有漫畫裡才辦得到啦!因此強度必定要保持在低強度,也就是有氧閾值之下。</span></p><p><span style="font-family: inherit;">由於得不到大神的最大心跳跟心率區間分配各是多少,因此就先以本廢的能力當基礎。<br />在這種條件下,以跑步來講,大概就是平均得保持在 5-6分速之間,甚至偏後半段跑才行,也就是說跑 20公里大概要花將近 2小時,加上事前事後暖身伸展之類的就算 2小時吧。<br />而上升速度大概得保持在每分鐘 8公尺以下,因此 600公尺大約要花 75分,下坡快一點打個八折,大概 50分鐘,加起來也算 2小時吧。</span></p><p><span style="font-family: inherit;">因此每天總共要花 4個小時在訓練上,但大神一定比廢魯們強多了才會被稱為橫空出世的神,那就每天的訓練時數再打個八折,抓 3小時好了,一周就是 21小時。</span></p><p><span style="font-family: inherit;">------<span style="color: #e06666;">上面都在列算式</span></span></p><p><span style="font-family: inherit;">計算出來 G大神一年的總訓練量大概是: </span></p><span> </span><span> </span>每周訓練時數:21小時,每周上升:3,600公尺,每周跑量:120公里<br /><span> </span><span> 年總訓練時數:</span>1,008小時,年總上升:172,800公尺,年總跑量:5,760公里。<p></p><p><span style="font-family: inherit;">接著來看登山邪教聖典 TFTUA中寫的,一些關於世界等級的野跑與登山滑雪運動員的訓練資料。這些人大部分都是全職運動員,因此幾乎全年都在訓練,且擁有大量的時間訓練與恢復,一年平均只有3周是沒有在訓練的休息日:</span></p><span> </span><span> </span>周平均訓練時數:12.5小時,周平均上升與下降高度:3,028公尺,周平均跑量:90公里<div><span> </span><span> </span>年平均總時數:650小時,年平均總上升:157,538公尺,年平均總跑量:4,576公里<p><span style="font-family: inherit;">最後再看本廢腳還沒斷狀況最好的兩年</span></p><span> </span><span> </span>2019:總時數 431小時,總上升:59,654公尺,總跑量 365公里。</div><div><span> </span><span> </span>2020:總時數 384小時,總上升:54,039公尺,總跑量 237公里。</div><div><p><span style="font-family: inherit;">這樣看下來, 知道大神為何之所以是「橫空出世」的大神,而廢魯們之所以是廢魯的原因了吧!</span></p><p> </p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuxVhP7PWxmRBLHI_upMk-fH8WekxkVFX1phaIO6xNfhltVCICu3psGPbZpbPSpzi8aAOJ30uZpaW1h8c27CKxnYMUFpV97bgujS_hCNUXk6MQHB-T_lDaaa2PVmBFEjFbWrRBFPRt7P-C1V6JliJa87kwtfKOfHRbNhT3k0vA0qGKBKNFKg/s1427/277797617_10223989622841982_8318463195384217480_n.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1427" data-original-width="640" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhuxVhP7PWxmRBLHI_upMk-fH8WekxkVFX1phaIO6xNfhltVCICu3psGPbZpbPSpzi8aAOJ30uZpaW1h8c27CKxnYMUFpV97bgujS_hCNUXk6MQHB-T_lDaaa2PVmBFEjFbWrRBFPRt7P-C1V6JliJa87kwtfKOfHRbNhT3k0vA0qGKBKNFKg/w288-h640/277797617_10223989622841982_8318463195384217480_n.jpg" width="288" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">本廢的訓練量。這幾年因受傷影響減少很多跑步,加上還要工作,根本沒多少時間可以訓練,Hiking中的時數有些還是靠帶隊灌的......</span></td></tr></tbody></table><p></p><p><br /></p><p><span style="font-family: inherit;">上面各位已看到,單就訓練量來講,我們台灣 G大神已經屌打</span>歐美職業運動選手,甚至<span style="font-family: inherit;">相當逼近 K大神了!(K</span>ilian Jornet,<span style="font-family: inherit;">年訓練1300小時,年爬升457,200公尺!!??靠我就問這數字是啥小??)</span></p><p><span style="font-family: inherit;">因此是完完全全的有資格說:你們在座的各位 </span> ── <span style="font-family: inherit;">都是垃圾!</span></p><p><span style="font-family: inherit;"><br /></span></p><p><b style="color: #e06666;">第二段我們來深入談訓練量與訓練強度。</b></p><p><span style="font-family: inherit;">不過訓練量就等於運動表現?越多等於越好嗎?</span></p><p><span style="font-family: inherit;">說到訓練,多數人聯想到的首先就是數量,為了變強我要每天做多久!</span><span style="font-family: inherit;">甚至連經驗豐富的運動員可能也無法避免這種強調訓練量的念頭,感覺一天不練就會輸人。</span></p><p><span style="font-family: inherit;">由於數量是一個相對容易計算、表達與理解的東西,品質就難一些,我們先天就容易對量比質敏感。</span><span style="font-family: inherit;">像購買商品一樣,如果你對該東西的領域不熟悉,要去計算與理解品質的差異可能有困難,此時價格就是一個容易理解的東西。</span><span style="font-family: inherit;">這也是為什麼低價商品永遠有市場的原因。當然,除非你是財富自由的溫拿,不然不可能無限追求品質,必定得在兩者之間取得一個自己最能接受的平衡點。</span></p><p><span style="font-family: inherit;">回到訓練,數量就像訓練量,很好懂,就是你多常做(頻率)做多久(持續時間)。而品質就是訓練強度與安排,也很好懂,就是訓練的強度與安排</span>😆</p><p><br /></p><p><span style="color: #e06666; font-family: inherit;"><b>關於訓練量</b></span></p><p><span style="font-family: inherit;">幾乎無論任何運動的初期階段,你會發現只要願意投入時間,自然會得到突飛猛進的成長,運動量跟你的運動表現幾乎是明顯成正比的。</span></p><p><span style="font-family: inherit;">如果每天都跑 20公里爬 200層樓,會發現在強度不變的情況下,完成時間會越來越快。這種進步主要是來自於你身體對刺激的適應(當然肌力多少也有增加啦但不是主因),因此成長速度會慢慢趨緩,進入平原期。</span></p><p><span style="font-family: inherit;">此時不可避免會開始感到慌張,只能增加更多訓練量,希望能持續看到進步,並擔心錯過每一次的訓練。</span><span style="font-family: inherit;">先別說任何正常人要如此日復一日且長時間的做同樣的事,需要擁多麼強大的心志(與體力)才有辦法。</span><span style="font-family: inherit;">有些針對經驗豐富運動員所做的研究已經指出,不論是增加每日的訓練時間或是每周的訓練次數,都沒有明顯的增加運動表現。</span></p><p><span style="font-family: inherit;">所以看起來,只靠每天大量的投入訓練是沒用的,終究是會碰到撞牆期。</span></p><p><span style="color: #e06666; font-family: inherit;"><b><br /></b></span></p><p><span style="color: #e06666; font-family: inherit;"><b>關於強度</b></span></p><p><span style="font-family: inherit;">因此很多訓練研究都會說,適當地增加一些訓練強度也許才是最佳解方。</span></p><p><span style="font-family: inherit;">目前研究的主流意見是,量與強度對運動表現有差不多一樣重要的貢獻,甚至有些更表示訓練強度可能更重要一些,增加高強度訓練,能顯著增加運動表現。但強度到底是指什麼?</span></p><p><span style="font-family: inherit;">基本上強度的界定標準跟你的運動項目相關,高強度通常指在進行該專項運動比賽時或之上的強度。判斷標準通常是用功率計、配速、或心跳來當指標。</span></p><p><span style="font-family: inherit;">登山雖然不是比賽,但需要長時間持續的運動,因此界定強度高低的指標就是你的有氧閾值,簡單說就是看你有多喘!</span><span style="font-family: inherit;">沒時間解釋了,自己去看</span><a href="https://elliotway.blogspot.com/2018/09/breath-intensity-monitoring.html" style="font-family: inherit;" target="_blank">舊文</a></p><p><span style="color: #e06666; font-family: inherit;"><b><br /></b></span></p><p><span style="color: #e06666; font-family: inherit;"><b>既然強度那麼有效為何不乾脆做爆?</b></span></p><p><span style="font-family: inherit;">訓練,基本上就是一種讓身體內部平衡進入一種危急狀況,再讓他恢復平衡,以便承受更高的壓力的一種循環過程。</span></p><p><span style="font-family: inherit;">你不可能期望增加強度的同時還能每天做,但其實「每天」長時間做訓練,對身體也是一種負擔啦!這樣只是漸漸讓自己陷入過度訓練,甚至是受傷的泥沼中而已。</span></p><p><span style="font-family: inherit;">最簡單評估是否過度的方式就是讓你的身體告訴你,如果你今天覺得很累沒動力,也許就是還沒恢復的徵兆(心志太弱當然也可能影響)。或是經過了一天兩天甚至三天還無法做一模一樣的訓練,那一定就是太強!</span></p><p><span style="font-family: inherit;">因此一個好的訓練計畫,就是要找到個人在質與量之間的最佳點。</span><span style="font-family: inherit;">只追求量或強度任何一項的極大化,都是不切實際的。</span><span style="font-family: inherit;">這也就是為什麼訓練安排很重要的原因,之後有空再寫。</span></p><div><br /></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-28905789227673154522022-04-07T12:30:00.028+08:002022-04-07T12:37:33.234+08:00前十字韌帶重建術後復健資料紀錄<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBQ6bL3By4pcjG452kvmEyZAXme2qhW-U48AIxb13cm77fctIMSqV_8xyBAO-2g0cP1WPm1evxJfc6HDxPXyiIZ5mp1lawkZFw-GPRK5Phl-d9rDGoxsMJEBhNSyqTw_Kg2qZHUGAKHstE4ZZYJmk-NqzcxWxAEv0ndQBeQeqLJ88-Sy9jqA/s4032/IMG_1759.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhBQ6bL3By4pcjG452kvmEyZAXme2qhW-U48AIxb13cm77fctIMSqV_8xyBAO-2g0cP1WPm1evxJfc6HDxPXyiIZ5mp1lawkZFw-GPRK5Phl-d9rDGoxsMJEBhNSyqTw_Kg2qZHUGAKHstE4ZZYJmk-NqzcxWxAEv0ndQBeQeqLJ88-Sy9jqA/w300-h400/IMG_1759.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">剛開完刀因為都不太會痛,還很開心的邊拉指力板邊做膝蓋復健,沒想到後面才是痛苦的開始....</span></td></tr></tbody></table><br />開刀真的只是短痛,甚至根本完全不會痛(被麻醉根本完全無感),醫生說這是一個需要精密動作的簡單小手術。之後復健的過程才是真痛苦,不只有生理意義的痛,還有心理上的煎熬要面對,根本身心靈全面的長痛。<div>
<span></span><br /><div>開完醒來後的當下其實只覺得腳很沉重,住院的幾天也都還好,疼痛指數很輕微 1-2而已,沒像別人寫的那麼痛。除了腳不能彎曲,要一直固定在伸直很痠外,在醫院時還很開心,覺得這樣回家後應該很快復健進度就能超前了。<div><span face="Roboto, Arial, sans-serif" style="color: #202124;"><span style="font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;"><br /></span></span><span face="Roboto, Arial, sans-serif" style="background-color: white; color: #202124; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;"><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtz2h_MNjCp0v-QskNbOGD3dhxFxGVHKOIRNXyjAi5QJ8AHkXZEAduvFdKRA9qFAIQpcNcVVeXHP4E1QQJL7EHrin0pKFpAzfdT_89Wxnahx3ySUit2ELwJ2hxrd_1sGCe2RE1HGyEXJMXcc0w1eOUQrMb64FlNRQfy6QNUNpIAwZOGt5VPw/s4032/IMG_1766.jpg" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="4032" data-original-width="3024" height="400" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtz2h_MNjCp0v-QskNbOGD3dhxFxGVHKOIRNXyjAi5QJ8AHkXZEAduvFdKRA9qFAIQpcNcVVeXHP4E1QQJL7EHrin0pKFpAzfdT_89Wxnahx3ySUit2ELwJ2hxrd_1sGCe2RE1HGyEXJMXcc0w1eOUQrMb64FlNRQfy6QNUNpIAwZOGt5VPw/w300-h400/IMG_1766.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">重建十字韌帶已經進步到只算微創手術了。被切了一段腿後肌肌腱去當韌帶重建,在膝蓋裡面又挖又切又鑽又打洞什麼的,傷口也只有幾個小洞。</span></td></tr></tbody></table></span><div><br /><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" />一般 2-4周左右就可以不用拐杖了,結果4周6周過去了還要拿拐杖;看別人快的 3周就說可以正常走路,10周已經在上下樓梯了,結果 8周10周過去了別說上下樓,連走路還在跛腳,股四頭肌無力超慘。<br /><br />我的主治醫師一刻千金如果沒有問題要問他通常3分鐘不到就結束談話了,得不到任何更一步的資訊,關於復健的問題就叫我找物理治療師。<br />物理治療每次大概也都只能教我 2-3種動作而已,然後就叫我回家好好加油自己練。<br /><br />覺得這樣進度緩慢,且醫生給的復原指引就是一個很簡單概略的時間表,參考價值有點低....<br />像這樣:2-4周不用拐杖,可增加負重行走。6周不限制膝支架範圍,開始閉鎖式運動。8-12周不用用膝支架。3個月持續閉鎖式運動,增強肌力。4-9個月:恢復中度運動。9個月以上:逐漸恢復激烈運動。<br /><br />總之,沒有一個整體復建計畫可遵循,覺得迷惘無助。便上網找相關資料,關於中文前十字韌帶重建後的復健資料雖然多,但仍找不到什麼系統性的恢復計畫。想說找找英文的資料,結果發現超多詳盡的復健指引計畫,願意看英文的上網打 ACL rehabilitation guideline就一堆。<br />我是推薦這個網站,從 phase1規劃到 phase6,有影片看著做不懂英文也沒差。我後來都是除了物理治療師教的動作外,再配這個指引做(僅參考用,請遵照醫師與治療師的指示為主)<br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><a href="https://www.matthewboesmd.com/acl-reconstruction-rehabilitation/">https://www.matthewboesmd.com/acl-reconstruction-rehabilitation/</a><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" />到後面幾個階段的動作我猜一般人可能也無法完全做到勒,後幾個階段大多是一些增強式訓練與敏捷度訓練動作,因此拿來當作評估下肢肌力是否足夠,或是下肢受傷是否完全恢復的動作指標應該也可以?(我不是醫生不要問我)<br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" />連來連去的無意間看到另一個論文滿有趣的,以前太廢畢不了業至少還有學到怎麼讀論文。<br />A TEN TASK-BASED PROGRESSION IN REHABILITATION AFTER ACL RECONSTRUCTION: FROM POST-SURGERY TO RETURN TO PLAY – A CLINICAL COMMENTARY<br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><a href="https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735691/">https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7735691/</a><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><br />大多復健計畫都是以「時間」框架的概念來區分復健的進度,受傷的人關心的也都是「什麼時候會好,可以開始XXX了嗎?」。這種時間框架的復健計畫,是以醫學的角度而非身體功能性的角度來考慮,例如一般建議 12周左右可以開始跑步,因為以移植物癒合和成熟的角度來看,這是一個沒有什麼影響的日期。但在運動員、教練、外科醫師或物理治療師心中可能會形成刻板印象,如果 12周了還無法正常跑步,可能心裡就會覺得很挫敗。而非以功能性運動來當作是否能進展的參考指標,這可能導致再次受傷的風險增加,或是超出關節的負荷而用其他地方代償。<div>因此此文獻提出用 10個功能性的進展動作,來當作術後到回到賽場過程的評估。作者也提到,雖然這是設計給前十字韌帶重建後復健的患者,但應該也可以套用給所有下肢受傷的患者。<br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><br />覺得滿有趣的,像上面提到的網站,我到現在已經快12周了,還是無法做到裡面 phase4 設計給術後 6-12周患者做的動作(QQ慘),更別說跑步了,連走路都還走不好。整理一下當作紀錄順便分享(只擷取我認為的重點,看不懂就去看原文)。<br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><br /><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" />---------以下為論文重點<br />要確保一個動作對運動員是否適當,以及是否有足夠能力進展到下一步,可從四個面向來思考:<br />1. 運動後的反應<br />可以用疼痛和腫脹的程度,來當作評估膝關節負荷壓力的參考指標。<br />動作運動當下應該是無痛的,如果有就要考慮是否是負荷太大或是其他影響,只有在動作沒有更疼痛或腫脹增加的情況下,才能進展到下一個動作。<br />2. 運動中的動作品質<br />主要是在下蹲的動作中,從冠狀面(骨盆、軀幹和下肢是否傾斜)和失狀面(腳踝到膝蓋,膝蓋到骨盆的校正)來評估。冠狀面就是正面來看,骨盆與軀幹各畫出一條直線,偏移最好能在5度以內。下肢從腳踝膝蓋到骨盆要維持直線,膝蓋不能偏移。失狀面就是從側面看,膝蓋、骨盆的角度理想是要接近90度。(看下面圖比較好懂)</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiELg-dei3IX8QyNTGNd95IhKpUJIs57pjoMFyI21NU9mWtVTNt982tqHTNAe3hpUUC1vpr7SDJL1i4noXP7x5zltyen6k-7WNPa-NalrWAJIHrt5oCd9JARo8FE9y-c6ZOMd3eI_vM5lKqi-AySTTsvkxqeg6kQW-ObaJSXXmlcPR_vamNgA/s729/13.png" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="542" data-original-width="729" height="475" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiELg-dei3IX8QyNTGNd95IhKpUJIs57pjoMFyI21NU9mWtVTNt982tqHTNAe3hpUUC1vpr7SDJL1i4noXP7x5zltyen6k-7WNPa-NalrWAJIHrt5oCd9JARo8FE9y-c6ZOMd3eI_vM5lKqi-AySTTsvkxqeg6kQW-ObaJSXXmlcPR_vamNgA/w640-h475/13.png" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">優良動作品質的身體位置</span></td></tr></tbody></table><br /><div><br /></div>3. 力量<br />一部分的神經肌肉系統如果無法產生或接收力量,將可能導致補償動作,和肌腱、關節、韌帶等被動的承受力量。<br />膝蓋伸肌的力量通常是動作進展的最大阻礙,功能性動作需要下肢產生與接受大量的力量,以雙腳落地、跑步機上跑、單腳增強式訓練來講,分別會產生1-1.5、2-3、2-6倍體重的地面反作用力。因此評估下肢能力能當作一個測量標準,知道何時可以進階到這些「潛在危險」的訓練動作。<br />一般是用等速肌力儀或是使用蹬腳器(leg press)做8-10下最大反覆次數(RM)來測量最大肌力。<br />4. 肌肉痠痛度<br />肌肉痠痛的程度可以當作對負荷和恢復時間的指標。<div><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaDFa0pSBVLydiQZaBM7qBSXkJbZsUCLdqS64Z5vp8iCKwFpFPNP41jAPf1jKpHZG2XaNfv6dBZCQyxayrrhFViMbmzghgGSxseZi83W2HL1JuIi1IqXp9ZVUfrxXWb9KprYdXwVnePyVASoBqVAVDI552teT2UZu7gZiwBsqHjDzFC7MEVQ/s925/12.png" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="925" data-original-width="632" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgaDFa0pSBVLydiQZaBM7qBSXkJbZsUCLdqS64Z5vp8iCKwFpFPNP41jAPf1jKpHZG2XaNfv6dBZCQyxayrrhFViMbmzghgGSxseZi83W2HL1JuIi1IqXp9ZVUfrxXWb9KprYdXwVnePyVASoBqVAVDI552teT2UZu7gZiwBsqHjDzFC7MEVQ/w438-h640/12.png" width="438" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span face="Roboto, Arial, sans-serif" style="background-color: white; color: #202124; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; text-align: start; white-space: pre-wrap;">10個動作階段</span></td></tr></tbody></table><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /><br style="background-color: white; color: #202124; font-family: Roboto, Arial, sans-serif; font-size: 16px; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;" /></div>1. 正常走路 <br />需要的力量:正常的啟動股四頭肌並維持。需要的膝蓋活動度:完全伸直<br />在開始不用拐杖走路前,至少要達到膝蓋主動的伸直,控制膝蓋的腫脹且沒有出現關節過載的現象(像是腫脹或疼痛增加),在直抬腿時沒有任何的股四頭肌落後(小腿下垂)。<br /><br />2. 雙側基礎動作 -- 深蹲至90度<br />需要的力量:50%體重的單腳蹬腳力量。需要的膝蓋活動度:彎取度 > 90度<br />深蹲是雙側動作的基礎,涉及了三重的下肢肌肉屈伸。<br />一開始可以從較低的彎取角度開始,慢慢進展到90度。進階的動作可以從深蹲 - 靠牆深蹲 - 高腳杯深蹲 - 後槓鈴深蹲(back squat) - 前槓鈴深蹲(front squat) - 過頭深蹲<br /><br />3. 單側基礎動作 -- 單腳蹲至90度<br />需要的力量:80%體重的單腳蹬腳力量。<br />需要的膝蓋活動度:彎曲 > 120度<br />單腳蹲可能是功能性最強的基礎動作,幾乎是所有運動類型的基本動作模式。<br />可以從增加深蹲的複雜度或是負荷來慢慢進展到單腳蹲,例如分腿蹲(split squat)增加了前腳的負荷,還需要骨盆在冠狀面上保持穩定,增加了複雜度。<br />進展動作如下:分腿蹲 - 後弓箭步(reverse lunge) - 弓箭步走(walking lunge) - 站高單腳蹲<br /> <br />4. 雙腳落地<br />需要的力量:100%體重的單腳蹬腳,和/或 150%體重的雙腳蹬腳或深蹲 。需要的膝蓋活動度:彎曲 > 130度<br />雙腳落地可以訓練神經肌肉系統去接受從高處落到地面,因重力帶來的加速形成的高反作用力。也可以在必要的速度之下進行肌肉離心控制的訓練,為之後單側受力的訓練做準備(跑步、單腳落地等)。可以從高處慢慢落下,進階到原地跑步,接著是跳躍落下<br /><br />5. 跑步(跑步機)<br />需要的力量:125%體重的單腳蹬腳力量,和/或70%好腳的等長膝伸展力量( Isometric knee extension)。需要的膝蓋活動度:彎曲 > 130度<br />通常被認為是 ACLR術後的一個里程碑,幾乎是所有運動的基礎。<br />跑步是一項高負荷的運動,需要大量的力量與神經肌肉控制能力,每一步會產生大約2-3倍體重的反作用力。因此有效的跑步訓練可以刺激力量與神經肌肉控制,以進入後面幾個更高風險的運動型態動作。<br />關鍵在確保雙腳的關節活動範圍對稱,可經由錄影或指導來進行。目標是至少在較慢的速度(時速8公里)能有適當的步態,才能進展到戶外跑步或是敏捷性訓練或之後的動作。終極目標是在沒有痛感的對稱步態下,用幾乎最大衝刺速度跑。<br /><br />6. 雙側增強式訓練 -- 雙腳落地跳<br />需要的力量:80%好腳的等長膝伸展力量,和125%體重單腳腳蹬/深蹲,或200%體重的雙腳腳蹬/深蹲。需要的膝蓋活動度:完全彎曲<br />下肢的增強式訓練可以比傳統阻力訓練,發展更優秀的爆發力,和改善力量,增加關節感知能力,和綜合的本體感覺能力。雙腳落地垂直跳時,控制動態狀態下膝蓋的外翻動作的能力,已經被證實和前十字韌帶受傷或再次受傷的風險有關聯。<br /><br />7. 單腳落地/減速<br />需要的力量:80% 好腳的等長膝伸展力量,和/或150%體重單腳腳蹬/深蹲。需要的膝蓋活動度:完全彎曲<br />前十字韌帶受傷通常在減速或落地的動作中發生,因此這些動作對運動員來說,是一個心理上可怕的挑戰。吸收離心力量並通過神經肌肉系統分散力量是功能性運動中重要的項目,單腳落地/減速動作會產生 2-3倍體重的力量,因此最好是在傷側腳能達到好腳等長膝伸展力量的80% 比較適當。<br />一開始應該在一個有緩衝的表面上練習,如墊子、沙地之類的,以減少衝擊力。在逐漸增加落地的高度,如從20公分的台階落地,進階到30,40公分。最後才是逐漸增加往前跑的速度練習單腳減速。<br /><br />8. 單側增強式訓練 -- 單腳落地跳<br />需要的力量:同上。需要的膝蓋活動度:同上<br />在運動中改變移動方向的動作,就像在模擬單側增強式訓練的性質。<br />因此最好在這階段的運動有良好的動作品質後,才進階到更複雜的多方像增強式運動。<br />單側增強式運動的典型著地力會到 2-6倍的體重,因此要注意可能的受傷或是關節負荷過量的狀況。<br /><br />9. 改變方向的能力/協調性 -- 90度切換角度移動<br />需要的力量:同上。需要的膝蓋活動度:同上<br />逐步提高運動速度和複雜性,因為多方向的運動和較高的移動速度會給膝蓋帶來更高的壓力。可以先以緩慢的速度來變化方向,或是在動作之間稍作停頓,不要切換的太急。<br /><br />10. 專項運動動作 <br />需要的力量:90% 好腳的等長膝伸展力量,和/或200% 體重單腳腳蹬/深蹲。需要的膝蓋活動度:<br />專項運動的方向切換運動,主要是給競技運動的指引(我覺得XD)。總之就是45度切換方向啦<br /><br /></div></div><span></span></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-47175508347157830282021-11-28T22:14:00.002+08:002021-11-28T22:14:39.500+08:00<勸世廢文> 戒茂斯迷途案例分享<p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-dIxftszJP9Y/YaN4RoqVjEI/AAAAAAAC70E/UQJg6phrH4kdomNf_0_AohAWTSTQ4FKpwCLcBGAsYHQ/s2048/P_20191130_074010_1_2.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://1.bp.blogspot.com/-dIxftszJP9Y/YaN4RoqVjEI/AAAAAAAC70E/UQJg6phrH4kdomNf_0_AohAWTSTQ4FKpwCLcBGAsYHQ/w640-h480/P_20191130_074010_1_2.jpg" width="640" /></a></div><br /><div><div>前幾天戒茂斯又發生一起迷途的事件,還好最後圓滿收場。</div><div><br /></div><div>迷途的原因一樣就永遠是那幾個爛理由:</div><div>1 分開走</div><div>2 不知如何正確報座標</div><div>3 無離線圖資</div><div>4 覺得迷路時就不要再亂走</div><div><br /></div><div>此篇都是廢話沒有新東西啦,以上幾點你都知道了就不用浪費生命看了。</div><div><br /></div><h4 style="text-align: left;"><span style="color: red;">"路那麼明顯跟著走就好應該不可能迷路吧!" </span></h4><div><br /></div><div>這是我在嘉明湖值班遇到隊伍分開走的人最常聽到的話。多數什麼準備都沒做就這樣上山的人,是真的從來沒想過迷路或是山難掛掉的會是自己,就像開車從來沒人覺得自己會遇到車禍,直到真得遇到。</div><div>保險買好買滿的人雖然也覺得不可能是自己(本廢也從來不覺得自己會遇到山難!),但遇到一次就萬分感謝。從來沒想過的人,運氣好花個幾千幾萬就解決了,運氣不好賠了幾十萬才後悔。登山不同的地方在,運氣不好時可能連後悔的機會都沒有!</div><div><br /></div><div>在這個人人都有一台探勘定位神器的年代,還因為迷途送命真的超不值得的。</div><div>只能大家多勸世,救一個是一個吧....</div><div>(文都還沒寫完,今天就在嘉明湖山屋又遇到一隊8個人分5隊走的,差點要發生山難的自組隊....分隊走不只有迷途風險,在這種大雨天還有失溫的風險,這隊好像不知道事情的嚴重性,虛驚一場後,下去向陽還是給我分隊走.....幹!是不知道上個月圓規颱風來才掛一個嗎....無言)</div><div><br /></div><div>事發經過:隊伍從新武呂溪溪底營地準備回程,在過溪點取水時,前面腳程快的兩人就先行走了。後面的隊伍快爬到戒茂斯山有收訊後約11點左右,收到前面兩人傳來的訊息說疑似迷路了,但疑似有看到路條。用 line 分享位置資訊,出現在一個離向陽山屋很近的地方,領隊就請他們直接往向陽山屋的方向前進。</div><div><br /></div><div>後來前面的大約中午左右下到登山口後,一直等不到走失的兩人聯絡,在4點時來向陽管制站尋求幫助。</div><div>在地圖上標示出最後位置發現是在向陽山屋旁邊一個很奇怪的地方,如果領隊請他們硬往山屋方向切,算時間應該也早就要接到步道了才對。由於距離最後已知位置的時間已一陣子,覺得不太妙請他們先向消防隊備案,同時向下山的隊伍與山屋確認是否有看到人。</div><div><br /></div><div>在5點半左右接到走失的兩人傳訊息出來,標定新點位後離路很近,把他們的位置標示在地圖上,告訴他們往西南方走大約100公尺,應該會看到路徑與路條。同時請領隊帶一人過去回頭去接,後來6點多順利接到人平安下山。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-FPbH5t59n5A/YaN7ra9cs3I/AAAAAAAC70Q/-AJihMZL93oTv-V7ecqIKzSM5ThcS8p2ACLcBGAsYHQ/s2340/Screenshot_20211122-162000480.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2340" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-FPbH5t59n5A/YaN7ra9cs3I/AAAAAAAC70Q/-AJihMZL93oTv-V7ecqIKzSM5ThcS8p2ACLcBGAsYHQ/w296-h640/Screenshot_20211122-162000480.jpg" width="296" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">早上11點疑似迷途時最先傳出來的定位點。<br style="background-color: #242526; font-family: "Segoe UI Historic", "Segoe UI", Helvetica, Arial, sans-serif; font-size: 15px; text-align: start;" />當下沒有太多懷疑,事後越想越不對勁,覺得不太可能。</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-QomX2xOYyyE/YaN7rIs-9PI/AAAAAAAC70M/nOjHD99RWvM9bYIsQgITkEtN_OCSCl5KQCLcBGAsYHQ/s1974/Screenshot_20211122-171312520_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1974" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-QomX2xOYyyE/YaN7rIs-9PI/AAAAAAAC70M/nOjHD99RWvM9bYIsQgITkEtN_OCSCl5KQCLcBGAsYHQ/w350-h640/Screenshot_20211122-171312520_1.jpg" width="350" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">晚上快六點迷途者傳出來的點位。</span></td></tr></tbody></table><br /><div><br /></div><div>--------------</div><div>分項來探討:</div><div><br /></div><div>1.分開走與不要落單</div><div>這已經講到爛了,分開走就是造成幾乎所有山難發生的最大風險因子!</div><div><br /></div><div>很多人都是不見棺材不掉淚(就像我上面嘉明湖遇到的自組隊),記得慎選同伴。如果你的同伴是衝很快不會等人,或是常常走很慢又不試著改變的(減輕背包重量、增加體訓、減少拖拖拉拉的行為),是真的可以考慮不要再一起爬山了啦!</div><div><br /></div><div>前陣子虎豹潭溪水暴漲的意外事件後,四處都在談論風險管理議題,其中有提到個瑞士乳酪理論 (Swiss Cheese Model),每塊乳酪上面都有無數的小洞,一道光要那麼剛好穿過好幾片的乳酪是很困難的。意外的發生從來都不是突然的,且發生的機率也並不是那麼高的,而是一個一個錯誤的決定漸漸造成最後的悲劇。</div><div>分隊走你第一層就破一個大洞,後面的處置步驟又有錯誤造成破洞,意外的機率當然大大提升。</div><div><br /></div><div>這案例是前方兩名體力較好走得快的迷路,因此不要只有落隊的人才會迷路的錯誤認知。只是落隊的迷途風險更高,因為通常體力差,加上疲憊造成的判斷力下降。</div><div>單人落隊的風險也比多人高出許多,多數悲劇收場的山難事件都是一個人的,兩個人以上可以比較保持冷靜思考。</div><div><br /></div><div>參考之前<a href="https://elliotway.blogspot.com/2021/01/2020.html" target="_blank">畢羊迷途事件</a>,關於分隊走都寫在哪了。這案例就是分成前後兩隊,後隊又分成快慢兩隊,因此造成悲劇。</div><div><br /></div><div><br /></div><div>2. 不知如何正確報座標</div><div>前方兩人我覺得警覺性還算不錯,他們自己有發現好像迷途。而領隊也有請他們用 line 分享位置資訊出來,結果在一個離向陽山屋很近的奇怪地方,因為他們說有看到疑似路條,但那個地方應該不會有路條才對。</div><div><br /></div><div>當下我只覺得位置很怪,但也沒想到可能是定位錯誤這件事。是到最後他們又有訊號後,傳來的新位置我才想到可能一開始定位就錯了。</div><div><br /></div><div>事後兩位當事人說他們上上下下穿過溪谷小瀑布超艱難,推測很可能是從溪底兩人先衝上去時,沒注意到就直接爬到了戒茂斯山,然後又很順的沿著稜線過去。是有一些隊伍會從這條稜線下溪接上布拉克桑,也許可能留有一些路條。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-irnmPUV0T6U/YaONXPyv3hI/AAAAAAAC704/xBXtP9r9YL013R_V0E6n2-0OKQyUWvSKwCLcBGAsYHQ/s2340/Screenshot_20211127-171824427.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2340" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-irnmPUV0T6U/YaONXPyv3hI/AAAAAAAC704/xBXtP9r9YL013R_V0E6n2-0OKQyUWvSKwCLcBGAsYHQ/w296-h640/Screenshot_20211127-171824427.jpg" width="296" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">由於他們沒有離線圖資,我猜後來GPS有定位到新的點,但因為沒有訊號可以再次通聯,只好往公路的方向拉直線硬幹。</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-jWT1p1KN_PI/YaONVBRPk9I/AAAAAAAC700/m3Wud_NElWE7ICaac8mwTX_ucIkfM9qQQCLcBGAsYHQ/s2231/Screenshot_20211124-090110219_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2231" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-jWT1p1KN_PI/YaONVBRPk9I/AAAAAAAC700/m3Wud_NElWE7ICaac8mwTX_ucIkfM9qQQCLcBGAsYHQ/w310-h640/Screenshot_20211124-090110219_1.jpg" width="310" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">猜測大約是從右邊戒茂斯往東邊拉出去的稜線,我點的紅點附近(隨便猜的)。<br />因此才會說中間上上下下好多次,還走那麼久才到左邊紅點打電話出來。</span></td></tr></tbody></table><div><br /></div><div><br /></div><div>2a不建議使用 line 來定位</div><div>基本上 Line 分享位置本身沒有問題,他就是抓系統內的資料,跟google map什麼的定位資訊應該都是一樣的,我自己使用也是沒問題。</div><div>只是之前人待山迷途的案例,也是使用line 定位,結果也是定位出來的位置找不到人,且十分不合理。</div><div><br /></div><div>問題很可能因為他無法顯示定位時間等資訊,在一打開Line分享位置就急著送出,沒有等待時間讓他收到衛星訊號。很可能還停留在之前的定位點或基地台的定位點,還未更新到目前位置的GPS衛星定位點。而且傳送出去的位置也不會顯示誤差值給救援者參考。此外,我自己試用是覺得他很容易不小心碰到螢幕,定位點就會跑掉(可以自己開來試試)。</div><div><br /></div><div>總之,出發前無論如何,花個10分鐘請隊友下載個可以查看誤差值與的座標app (如台灣大地羅盤)。有時間就花個一小時教大家下載與使用包含離線地圖的GPS App是最保險的!</div><div><br /></div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-lYl1tuE9hf4/YaODRsA_wdI/AAAAAAAC70c/OguxlwFL-ukkk6nEA913tDkZuwz8liBeACLcBGAsYHQ/s2340/Screenshot_20211125-135635428.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2340" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-lYl1tuE9hf4/YaODRsA_wdI/AAAAAAAC70c/OguxlwFL-ukkk6nEA913tDkZuwz8liBeACLcBGAsYHQ/w296-h640/Screenshot_20211125-135635428.jpg" width="296" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">用line 傳出來的點位可以參考的資訊很少。<br />沒有誤差值,沒有定位時間,沒有路徑資訊,也沒有等高線地形可判斷。<br />領隊當下是畫個箭頭請他往向陽山屋的方向走。</span><br /><br /></td><td class="tr-caption"><br /><br /></td></tr></tbody></table><div>3 GPS APP 與離線圖資</div><div>他們迷路後,因為沒有離線圖資,大概就是看google map 直接往左(西方)往公路的方向硬切。因此中間才會失聯,最後切上戒茂斯南稜上後又有訊號,才能把位置傳出來獲救。</div><div><br /></div><div>如果今天是在其他離公路很遠的山區,上面也沒有路徑虛線可判斷,可能就完蛋了。</div><div><br /></div><div>除了路徑資訊外,如果還能看懂等高線,能參考判斷的資訊就更多了,離路徑直線距離多遠、要爬升多少、會經過什麼地形,而不是傻傻地拉直線走。</div><div>但如果一個人有心到去上課或看書研究判讀等高線圖,通常應該也不會迷路了啦🤣</div><div><br /></div><div>如果你是救援者,在迷途者求救時,除了座標外,可以請他描述一下四周環境,跟等高線圖做比對,來初步排除他是否有定位錯誤的可能也是一個方法。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-GBtgHgPlyS4/YaOEou5Dm8I/AAAAAAAC70o/wejgmk-_wawOkR3kYEAZxb9f41e-MUqgACLcBGAsYHQ/s2340/Screenshot_20211125-135817840.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2340" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-GBtgHgPlyS4/YaOEou5Dm8I/AAAAAAAC70o/wejgmk-_wawOkR3kYEAZxb9f41e-MUqgACLcBGAsYHQ/w296-h640/Screenshot_20211125-135817840.jpg" width="296" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">選擇 gps app 的首要條件為能顯示座標與誤差值。右上角的數值。</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-qedoA_gS8c0/YaOEoiHrWaI/AAAAAAAC70k/OJPUweaCoNomeVMg5evLyLIH1LsWS3f9gCLcBGAsYHQ/s2340/Screenshot_20211125-135926092.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2340" data-original-width="1080" height="400" src="https://1.bp.blogspot.com/-qedoA_gS8c0/YaOEoiHrWaI/AAAAAAAC70k/OJPUweaCoNomeVMg5evLyLIH1LsWS3f9gCLcBGAsYHQ/w185-h400/Screenshot_20211125-135926092.jpg" width="185" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">或是用台灣熱心山友開發的台灣大地羅盤更好用</span></td></tr></tbody></table><div><br /></div><div>4. 覺得迷路時就不要再亂走</div><div>通常迷途者找不到人多是因為緊張亂走,使得搜救的範圍越來越大。</div><div>事件的兩人至少當下覺得不對就有停下來與隊友聯絡,領隊得到點位資訊後,覺得離向陽山屋很近,就叫他們往哪個方向切。</div><div>這邊沒有什麼對錯,如果他最先定位出來的位置沒錯,那離山屋和步道只有500公尺不到的距離,也許請他硬切回去是個方法。</div><div>但要考量迷途者是否有能力在非路徑的地方安全的前進,還有也許設個停損點,往哪個方向走半小時還沒看到步道就嘗試再聯絡,沒訊號就退回原處。</div><div>如果迷途者經驗不足,請他在原地等待,過去找他可能是更保險的做法。</div><div><br /></div><div>這個案例後面的人從11點聯絡上前面迷途的兩人後,回到公路大約1點,又在哪等了好幾個小時,都沒聯絡上才在4點出頭來向陽管制站這求援。</div><div>這中間的5個小時已經不知道他們會衝去哪裡了.....</div><div><br /></div><div>------</div><div>整件事幸運的地方是,至少分開的是兩人而不是一人,而且他們說這兩位體能又好(所以才會先走),才能順利穿越叢林。而嘉明湖步道沿線新設的基地台也有很大的幫助。</div><div><br /></div><div>不過靠運氣爬山不可能爬一輩子啦!</div><div>嘉明湖或是戒茂斯的路,或是說幾乎所有的百岳與熱門路線,我也是認為很大條又超明顯,要迷路真的覺得某方面來說也要很厲害才行!</div><div>但偏偏每幾個月就會遇到一起迷途的案例,大家有機會還是多多勸世身邊爬山的人,美景要看,美照要拍,命也要留啊QQ</div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-48534922146484229932021-08-05T09:08:00.003+08:002023-06-07T22:35:21.012+08:00困難地形通過課程的兩難<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-f6mF9f6DbOM/YQs2Wj3qHfI/AAAAAAAC6QM/4KhtFVZ0yOkjIzurFk73Mao_gWYzL2ACQCLcBGAsYHQ/s2048/Screenshot_20210731-0120296622.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2048" data-original-width="1062" height="640" src="https://1.bp.blogspot.com/-f6mF9f6DbOM/YQs2Wj3qHfI/AAAAAAAC6QM/4KhtFVZ0yOkjIzurFk73Mao_gWYzL2ACQCLcBGAsYHQ/w332-h640/Screenshot_20210731-0120296622.jpg" width="332" /></a></div><p>看到這案例想講一下關於困難地形通過這件事,在各種山訓課程中,困難地形通過就是我最討厭教的課,內容看起來很專業,實用性卻低到爆。八成是把登山(再次強調登山是指 Mountaineering,台灣的叫爬山 Hiking!)攀岩的繩索技術拿來用,不外乎就是繩索上升、下降、確保、固定點架設、扶手繩、拖拉系統等。</p><p>套用到台灣的環境後幾乎都沒屁用,現實就是你在台灣的高山中級山傳統路線根本不可能攜帶什麼技術裝備。就算真的帶了,8成的情況也是派不上用場,為何?</p><p>除非你是去溯溪或是攀岩,不然台灣爬山所謂的"困難地形" 幾乎都是像照片中這種鬆動的橫渡崩塌地,很難找到什麼地方去做固定點讓你操作所謂的"繩索技術"。另外0.5成是過溪,算在幾乎完全不同的課程概念裡,實用度介於有用與沒有用之間先不說。大概只有1.5成才是這些課程用得上的垂直上下的斷崖、瘦稜地形。但通常這種地方也被綁上千百條繩子,提醒隊員一次多抓幾條繩子跟腳點就過了。對於一般人多數的問題幾乎都是,不太會找腳點不會判斷腳點不敢踩腳點,最多也是多用一條扁帶、繩子吊背包,或是人身確保一下弱的隊員就好。</p><p>我討厭的就是這種講了一堆很專業的理論、技術,除了感覺講師很屌很厲害外,上完課卻無法應用到現實狀況中,當然也有一個可能是我真的太廢沒料不會教啦!<br />雖然上課時已經盡力思考如何讓這些技術套用到台灣的山,使用最低限度的裝備確保隊員,但說真的不是要走非傳統路線的話,還不如帶一隻鏟子實在!去看新聞裡面寫,救援的李清雄大哥也是用登山杖挖一挖踏點就帶大家過了,對大部分有經驗的嚮導協作來說甚至直接用腳踢出踏點就夠了,總歸來說經驗跟心理素質才是重點?</p><p><b><span style="color: #ffa400; font-size: x-large;">心理素質</span></b></p><p>身為一個領隊不是只有掛名,無時無刻都要擔憂整個隊伍掌控風險,從出發前對路況隊員狀況的掌握,形成中時間有沒有delay、有人落隊跟不上、走不到營地摸黑怎麼辦;這裡隊員摔下去的機率、真的摔了最嚴重的狀況、要不要拆包或確保;遇到颱風怎麼辦、天氣劇變怎麼辦?</p><p>還沒下山上車前,領隊都是持續承受著壓力的,突然出現一個意料外的狀況,沒有足夠的經驗處理,心理素質又不夠堅強很容易就爆炸。</p><p>16年前大學時走伊加之蕃 - 馬番谷 - 出轆轆溫泉的一個經驗<br />中間會經過一段左右兩邊都是一路崩到溪底的超大崩坍地,崔祖錫稱為絕命崖的地方。雖然他們應該是硬切下溪沒有接在稜上才會那麼慘烈,但沒有親眼看到只看文字紀錄,出發前還是會有點擔心。</p><p>前幾段小地形有驚無險地通過了,到了紀錄上崩最大的一段,前面的人探路回來說,稜線兩側都是鬆動崩塌無法走,只有稜線上大約一個人寬度勉強可走,但暴露感很大很可怕,掉下去就是直接滑幾百公尺到溪底,並且完全無法做確保。領隊唐豪接著去看回來後,可能想到前幾段有幾個隊員已經走的很驚險,也有點動搖,大家就在這開會討論超久,此時已瀰漫的撤退的氣氛。</p><p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-bV6NZlYH8OM/YQs3mzEhAmI/AAAAAAAC6QU/LY5OYhQ3L7EuF2_cNGnQRSLL7GVoVmTOACLcBGAsYHQ/s1024/IMG_0499.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://1.bp.blogspot.com/-bV6NZlYH8OM/YQs3mzEhAmI/AAAAAAAC6QU/LY5OYhQ3L7EuF2_cNGnQRSLL7GVoVmTOACLcBGAsYHQ/w640-h480/IMG_0499.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">絕命崖</span></td></tr></tbody></table><p></p><p>吃完午餐後,我想說最算撤退也要去拍張照知道為什麼撤退才甘心吧!去前面看了一下後,覺得雖然暴露感大,但以我跟唐豪的能力幫大家背重裝先過前面一段最危險的瘦稜,讓其他人輕裝通過,會怕的人大不了就是坐在瘦稜上慢慢爬過去就好,風險應該可以降低很多。(照片3)</p><p>人類的情緒是很容易受到他人影響的,當隊上蔓延著好像要輸的氣氛,主將又扛不住壓力,比賽輸的機率就很大。如果主將能力夠強,心理素質夠好;或是隊上有第二人跳出來逆轉氣氛,那贏球的局面就會變大。這部應該有看過吧,就是有個長頭髮受傷後去當暴走族,後來哭著說教練我好想打球的勵志故事。</p><p>似乎扯遠了,反正後來我們就通過了啦,但如果今天只有我們兩個其中一個人,沒有人支持意志不夠堅強的話,可能就撤退了(以前收訊很差無法輕易叫救援,可能也是心理素質堅強的原因.......)</p><p><br /></p><p>像這件案例目前還沒檢討報告,但最被質疑的就是,你本來計畫是要走能安的,不論是天數或食物一定都夠,為什麼不原路走回去?</p><p>反正台灣坐直升機又不用錢,一想到要爬回能高主再下再生山腳就軟了,反正最後就說有人狀況不好走不回去就好,以上是我夢到的非此隊狀況XD。</p><p><b><span style="color: #ffa400; font-size: x-large;">攀岩與平衡</span></b></p><p>雖然我前面說困難地形通過教的東西多數都不實用,但不代表這些技術沒用!</p><p>擁有這項能力,而"選擇"不用繩索,知道不用的理由。跟你完全沒有能力"只能選擇"不用繩索,是完全不同的概念。而且上這些課,還是或多或少可以增加你在陡峭地形的信心與經驗啦(應該啦~開課賺錢還是必要,就當救救可憐的戶外慘業人員QQ)。只是你不可能只憑上過幾次課,就突然解鎖困難地形通過的能力,一個能力要經過練習才會內化。你上過這些課,但日常卻完全不會碰到要用到這些技術的狀況,等哪天突然需要的時候也早就忘記了....</p><p>攀岩在台灣好像是跟爬山獨立不同的活動,但在登山的世界是包含在登山基礎能力中的。多從事攀岩活動可以熟練這些技術,把這些能力內化。但就算你都只是在人工岩場攀爬,攀岩也能幫助你改善細微的重心轉移平衡能力,也比較能面對高度與暴露感帶來的恐懼,這些都能幫助你通過困難地形更輕鬆。</p><p>前面提到的那個絕命崖,行前有看到一年前清大走過的紀錄,他們就只有簡單提到有崩塌地,沒花什麼力氣半小時不到就通過了,相比我們根本就是廢到笑....後來想想最大的差異就是人家都有從事攀岩、溯溪等技術活動,而本隊只有我跟領隊算是有固定每周在攀岩。如果你是平時有在攀岩的,看到爬山人所謂的困難地形,就算品田斷崖這種幾近垂直的岩壁,相比攀岩面對的難度大概也只是笑笑。</p><p>像我現在看那時的照片只覺得自己好廢,竟然花那麼多時間演完內心戲才敢過QQ</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-YSLAksTad_0/YQs3yicuHuI/AAAAAAAC6QY/VNZCSZT00lEpRKqbou2hhf-8ElgO-I3NgCLcBGAsYHQ/s1024/IMG_0447.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="768" data-original-width="1024" height="480" src="https://1.bp.blogspot.com/-YSLAksTad_0/YQs3yicuHuI/AAAAAAAC6QY/VNZCSZT00lEpRKqbou2hhf-8ElgO-I3NgCLcBGAsYHQ/w640-h480/IMG_0447.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">最瘦的一段稜線,現在看覺得自己好廢,但兩邊都崩到溪底暴露感真的很大啦XD</span></td></tr></tbody></table><p><b><span style="color: #ffa400; font-size: x-large;">滑倒的藝術</span></b></p><p>傳說,當你累積人生滑倒次數超過50次,或是一趟行程連續滑倒10次以上,就會成為重心轉移界的大師,從此就很難再滑倒了!<br /><br />真心不騙, Muscle memory 肌肉記憶神奇的力量!50次不夠的話你有試看看100次嗎?推薦穿登山鞋去走喀拉業北稜,保證一天變走路技巧大師,本廢親身實證推薦!<br /><br />另外過困難地形時,經驗不夠的人常會因為害怕暴露感,而把身體太傾向山壁(如照片2)。重心一旦偏移,腳的施力方向會變成跟坡面是成平行,雖然感覺比較有安全感,但摩擦力的減少反而增加滑倒的機率更危險!正確的姿勢應該要站直一點,把重心擺放在中間,盡量讓腳底與坡面成垂直的角度,才能施加最大的摩擦力減少滑動。就能站的如照片右方去救援的大哥一樣輕鬆愜意!</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-GipVyQXrMD8/YQs6WBjFtvI/AAAAAAAC6Qk/VGOY9BPQgZsD-AqpmI9fP3Nj5uJcR0lSwCLcBGAsYHQ/s1508/Screenshot_20210731-004251236_1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1508" data-original-width="1080" height="640" src="https://1.bp.blogspot.com/-GipVyQXrMD8/YQs6WBjFtvI/AAAAAAAC6Qk/VGOY9BPQgZsD-AqpmI9fP3Nj5uJcR0lSwCLcBGAsYHQ/w458-h640/Screenshot_20210731-004251236_1.jpg" width="458" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">崩塌地橫渡時,身體重心擺放最佳對照示範圖!</span></td></tr></tbody></table><p>其他的就先不講了,再講下去以後就沒招開課騙錢了....<br />經驗是最佳解,可以的話就不要只爬百岳,多累積中級山甚至攀岩、溯溪活動的經驗,經驗不夠遇到狀況心理素質就要高,能力強心理素質自然會高,能力要增強最好的辦法就是靠累積大量不同路線、型態的登山經驗(咦~怎麼鬼擋牆?)。</p><br />KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-77598705470546723622021-05-17T15:11:00.007+08:002021-05-18T09:41:32.417+08:00< 有時候登山訓練跟信仰邪教的概念差不多 3-1 > 為什麼少吃多動不是減重的好方法?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-lH9AH6s5pXk/YKIXRZA_laI/AAAAAAAC5xk/nSKwR9P4-GItRYeWUikgji7CDWu-aZiDgCLcBGAsYHQ/s2028/P1000870-HDR%257E2.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1354" data-original-width="2028" height="428" src="https://1.bp.blogspot.com/-lH9AH6s5pXk/YKIXRZA_laI/AAAAAAAC5xk/nSKwR9P4-GItRYeWUikgji7CDWu-aZiDgCLcBGAsYHQ/w640-h428/P1000870-HDR%257E2.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="text-align: left;"><span style="color: #bf9000;">本次信仰的對象不是登山界的,是推廣斷食的醫師,跟電視上賣藥的一樣,賣信仰也要有醫背書說服力才強!</span></span></td></tr></tbody></table><p>之前因為太廢,買了幾本書想研究健身界的觀點希望能變強.....<br />一般健身的飲食觀念是,為了達到最佳的增肌效果,必須要吃超過你的每日總消耗熱量(TDEE),於是就狂吃狂補充,一天可能要吃個六餐之類的。然後是希望能維持體重在一個範圍不要過重,體脂肪能跟頂尖運動員一樣在10%以下。因此增完肌變重後又要進入減脂期,必須要嚴格計算熱量以達到熱量缺口(吃的少於你的TDEE),並且因為少吃多動肌肉被消耗,結束後又要再度多吃增肌...</p><p>我對這個論點(少吃肌肉會被消耗)一直覺得很不合邏輯,而無限輪迴與嚴格計算熱量的飲食方式也很不符合直覺。Alpine climbing跟越野跑後,唯一信奉的觀念就是:簡單 = 輕 = 快速 = 自由。簡單與自由才是戶外運動的真諦,而訓練的目的是為戶外活動,而不是反過來被訓練限制住。</p><p>反正後來就是信了間歇性斷食,但畢竟從小到大被灌輸的刻板印象太可怕,一開始還是半信半疑。直到看了 Dr. Jason Fung 的演講,整個有被開示的感覺!買了大師的書來看後,才發現原來他根本就是斷食信仰的神!</p>
<iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/tIuj-oMN-Fk" title="YouTube video player" width="560"></iframe> <div>幾乎書中的重點這演講都講完了....記得跪著看
<p>關於間歇性斷食的基礎信仰都在<a href="https://elliotway.blogspot.com/2020/08/blog-post_31.html" target="_blank">前一篇講了</a><br />這次主要是來加值信仰值!</p><p>原來我們一直對身體能量的攝取有誤解。不只一般人,其實大部分醫師根本對營養學也沒有太多認知,因此一味的遵循教科書上的教條:肥胖的原因就是卡路里的攝取與消耗出問題。你就是因為吃太多動太少才會變胖,但事實根本不是如此!(這段都是轉述大神的意思,要戰戰他XD)</p><p>少吃多動飲食法的觀點是,吃進的所有不同形式的熱量,都是儲存在同一個地方的"單室模式"。吃進的卡路里就像是儲存在水塔中的水,如果要減少水塔的水,就增加流出的水,並減少流入的就好。這種把不同的能量,葡萄糖(碳水)、脂肪和蛋白質三種混為一談就是個錯誤的開始,認為所有的熱量都是放在同一個地方的。只要你消耗的熱量比攝取的多,就會燃燒到體脂肪。</p><p>身體儲存能量的方式應該比較類似"雙室模式",主要是由肝醣和體脂肪構成。人體無法儲存蛋白質,因此用不到多餘的蛋白質會被轉換成葡萄糖。<br />葡萄糖是用肝醣的形式儲存在肝臟中,但儲存空間有限,一般來說大約只有2000卡左右。一旦存滿了,就只能用體脂肪的形式來儲存。<br />而膳食脂肪不用經由肝臟就能直接吸收進入血液,用不到的脂肪就存成體脂肪,這也是油脂一直被冠上罪名的原因。(熱量高1g有9卡,又能直接被儲存)</p><p><span style="color: #cc0000;"><b>事實上,你吃進的卡路里形式並不是讓你增胖的主因,胰島素才是體重增加的原因。</b></span></p><p>你可以想像雙室模式為:一台放在廚房的冰箱(肝醣)和放在你家頂樓的數台冷凍庫(脂肪),而胰島素就像是通往頂樓中間的門和鎖。<br />冰箱是設計來短暫儲存食物的,方便拿取食用,但存放的空間很有限,而你家的空間很小,只能放得下一台;相反的,冷凍庫是用來長期儲存食物的,且頂樓空間很大,放滿後你隨時可以增加更多台的冷凍庫。但相對的拿取比較麻煩,食用也比較費時,因為要爬上樓梯穿過層層門鎖到頂樓拿到後還要等他退冰。</p><p>胰島素是命令身體儲存脂肪的荷爾蒙。濃度的的高低,決定了到頂樓中間要穿過的門鎖數量,胰島素越高身體越難使用脂肪當做能量的來源。因此你一定是偏好先使用放在冰箱的食物,吃完了才會想走到冷凍庫去拿其他食物,存放食物時也是如此,冰箱先放滿才會移到冷凍庫。</p><p>這也是為什麼少吃多動減重法失敗率如此高的原因。你一定要先燃燒掉大部分的肝醣,且降低胰島素的濃度後,才會開始使用到脂肪。<br />所以當你降低攝取的熱量,身體就會啟動飢餓感,但同時你並沒有減少進食的頻率,會讓你體內的胰島素濃度居高不下。胰島素高等於難以取用脂肪為熱量,結果就是別無選擇之下,身體只能降低新陳代謝以保留住熱量,你也會感到昏睡、疲憊。雖然你吃得少,但身體的基礎代謝熱量也降低了,長期的結果就是減重失敗。</p><p>下一篇再來講斷食肌肉會被燃燒與飢餓感的迷思,但其實重點那個演講裡面都講了,好像也不用寫了......XD</p><p><br /></p></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com1tag:blogger.com,1999:blog-28019379.post-42748811860697834302021-04-26T12:15:00.010+08:002023-07-06T22:59:47.301+08:00< 勸世廢文 > 單攻的風險管理<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-oOP-mXG_CDI/YIYw884s_eI/AAAAAAAC5us/ji_tVkahmuIY4DXPn-nkLjE9ZlLSGpRTgCLcBGAsYHQ/s2048/P_20190908_093518%257E2.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://1.bp.blogspot.com/-oOP-mXG_CDI/YIYw884s_eI/AAAAAAAC5us/ji_tVkahmuIY4DXPn-nkLjE9ZlLSGpRTgCLcBGAsYHQ/w640-h480/P_20190908_093518%257E2.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">到高山單攻尋找活著的意義體驗生死交關測試自我生命極限邊緣是有意義的,但可以的話盡量不要來嘉明湖啦!</span></td></tr></tbody></table><br />這兩周值班又遇到了好幾隊從天黑單攻到天黑,和戒茂斯過來到 7,8點天黑才下來的隊伍。某天下班後上去山屋聊天完,下山的途中遇到一隊從凌晨兩點走到晚上快十點將近 20小時才走完的隊伍,問他們狀況都 OK 也沒有受傷,就只是走很慢而已。頭暈下山的路上思考著,到底是什麼環節出了問題才會走到這樣?畢竟所有申請單攻的隊伍都是寫下午3 - 5點就出來了,所以一定沒人料到自己會落到這麼淒慘摸黑挑戰極限的程度。<p></p><p>我<a href="https://www.facebook.com/groups/758762891130930/permalink/1239881853019029/">大八千團長/海外遠征極限探險家/新生代職業登山家去年寫過一篇千言勸世文</a>,想必是受到團長的感召,來單攻挑戰自我極限想要體驗大神海外遠征般生死交關極限邊緣感受的人才會依然絡繹不絕。</p><p><b><span style="font-size: x-large;">1. 不了解自身的體能狀況:</span></b></p><p>可能是高估了自己的能力,或者是壓根就沒考慮過體能這件事,反正有人找就跟去了!</p><p>像本廢如果要去一天來回野跑多天數的高山路線之前,一定會先做的作業就是,找航跡檔丟上任何一個你慣用的GPS app或程式,找不到的就自己拉線,去算一下總里程跟總上升下降高度,然後比較自己是否有去過類似的路線。如果沒有單攻過類似的路線,就要思考過往最接近的經驗是什麼?是否能夠承受這多增加的強度?如果你從來沒有去過路程這麼長、爬升距離這麼多的路線,依然打算直接挑戰高海拔的路線,很大可能你將越級打怪。</p><p>直接來高山體驗活著的意義當然是可以,前提是不要造成別人的困擾啊.....<br />比較適當的做法是先找個總里程跟總上升下降高度都差不多的低海拔路線測試自己,選擇低海拔的理由是通常城市近郊的山中間都有很多路線,有任何狀況都可以隨時撤退。像陽明山東西大縱走就是很好的行前測試路線,總里程、上升高度都跟嘉明湖差不多,本廢第一次準備來跑嘉明湖之前,也是走過東西大縱走後才敢確定自己已做好準備。</p><p>如果住的附近找不到那麼長的路線,另一個變通方法是同一座山上下登個八遍,沒人規定一天只能登頂一次吧!像觀音山就是我用來做行前測試訓練的好地方,重複上下登頂好幾遍以達到想要的總里程與總高度,這裡又有很多不同的登頂路線與不同的步道型態,因此就不怕無聊可以走不同的路線來來回回。像這些地方一有什麼問題,幾乎半個小時內就可以下到公路上,如果你直接一次拉到偏遠的高山或中級山,更別說超過三千公尺以上還有氧氣減少體力表現下降的連擊,中間出狀況體力爆炸了當然結局就會很悲慘....</p><p><b><span style="font-size: x-large;">2.未設撤退停損點與時間估計</span></b></p><p>這點八千團長勸世文也講過了不多說,說真的,單攻問題的癥結就在非要登頂一定要到的心態,能撇除掉問題就簡單了,但這也是最難的一點(這段好像廢話....跪著道歉幹....)。</p><p>基本上嘉明湖這裡我們是採取跟歐美一樣自由開放的態度,並不會像其他國家公園那樣去勸退你。邏輯很簡單,既然大家都會說登山安全的責任是要自己負責的,那當然也不用他人去管你現在繼續走會不會太晚是否會走到摸黑的問題。看到可能會摸黑的隊伍我們會提醒他要注意,但不會強制要求他撤退,因此通常也不會有人把我們說得當一回事,都還是繼續走QQ<br /></p><p>這真得要感謝林管處願意相信米亞桑的管理團隊,採取開放單攻的態度,如果可以把單攻管制完全取消就又更往國外先進國家邁進一步了XD</p><p>當然可能會換來山難的風險增高,甚至發生最後只是走不動或輕傷就輕易報案浪費救援,但這不應該倒果為因變成直接禁止的原因才是。隊伍有沒有做好準備面對風險才是主因,而不是先入為主的預設他們就是全部都會有風險。</p><p>摸黑本身並不是一件危險的事,相反的偶爾甚至該刻意的訓練自己摸黑,因為在黑暗中走路視線會變窄心理會擔心害怕,種種不確定性會使得步伐變得更慢。如果你事前已做好就是要摸黑與即將面對風險的準備(肌肉使用過度、腳扭到走很慢啦、走到半夜一兩點甚至要迫降等),那摸黑就不是什麼特別危險的事。</p><p>這裡的摸黑訓練不是指那種半夜三點起床出發跟著前面人的腳步走的摸黑,而是走在隊伍最前面真心的摸黑,那是完全不同的感覺。像我帶隊要早起很崩潰很想睡時,偶爾就會給自己設定什麼:隊員頭燈壞掉因此把我的借給他就只能靠隊員的光認路,或是今天出門忘了帶頭燈還好遇到滿月之類的主題。就會比較集中精神走路不會想睡了,超有病!</p><p>重點就在你是"故意"或"有準備"的進入摸黑狀態,還是不小心就莫名進入"被訓練"的狀態。</p><p><b><span style="font-size: x-large;">3.熱量供給失衡</span></b></p><p>以一天走10小時來估算,一般人大約會消耗3000-4000卡的熱量,甚至更多,負重多寡、速度快慢,坡度、地形的不同當然都會有所影響。</p><p>剛出發時身體必定是充滿能量,精神亢奮、鬥志十足,經驗不足的人往往就會在一開始就衝得太快,以至於熱量消耗的速度也增快。中間的地方開始覺得有點累,雖然比預期的時間稍微超過一些,但就快到了現在撤退似乎很可惜,想說再撐一下,登頂後下山就解脫了!結果後半段反而越來越無力越慢。</p><p>一般來說我們身體只能儲存2000卡的肝醣,當你走得太快太喘進入無氧工作的階段,主要能量來源都是從肝醣消耗,不用幾個小時就會把身體儲存的能量使用殆盡。一般人對熱量的需求應該都沒概念,單攻的背包大多又很小,可能就是帶個兩個麵包一個飯糰一些糖果巧克力這樣而已。等到身體的能量用完,後續補充的速度又沒跟上,身體就會漸漸覺得疲累使不上勁,昏昏沉沉的狀況下,一般人常會忘記或累到不想吃東西,整個就是進入惡性循環的最糟狀態。</p><p>這也是為什麼某些人會走到超時摸黑的原因之一:被最前面體力充沛的感覺誤導,以為整路都能維持一樣良好狀態。熱量補充不足,使得後半段下山也快不起來,甚至更慘,行程還未到一半就沒體力了,卻還硬要撐到山頂湖邊。</p><p><b><span style="font-size: x-large;">4.以為下山會比上山快</span></b></p><p>選擇硬撐而不是撤退的理由也可能是,覺得開始下坡後一切就輕鬆了,下山的速度應該會比上山快一倍,可以把時間追回來!事實上,也許沒有你想像中的那麼快,你大概只追得上一半的時間吧!也就是說上山花的時間乘以0.7或0.8才是比較貼近一般人下山的時間。下坡時雖然不太會覺得喘,但還是需要腿部的肌力去讓自己剎車減速以保持平衡。加上前一項說的能量補充問題,疲累無力的結果是,下山與上山花費的時間將是差不多的。</p><p>到高山單攻尋找活著的意義體驗生死交關測試自我生命極限邊緣是有意義的!前提是要有自我評估與計畫,並有著所有狀況都能自己處理的心態,除非是完全不能行走像是摔傷、骨折之類的,走不動、腳扭到、起水泡都不是什麼對外求援的好理由,還要有盡量不影響他人的覺悟啊!當然可以的話盡量不要來嘉明湖尋找啦,玉山雪山之類的交通方便多了XD!</p><div id="gtx-trans" style="left: 507px; position: absolute; top: 509.8px;"><div class="gtx-trans-icon"></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-55565047355947645462021-04-18T14:43:00.002+08:002021-05-18T09:36:46.494+08:00<日本赤岳 Alpine 路線> 中山尾根 plus 赤岳西壁主稜獨攀<div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-grZW_DFo6s4/YH5vm2DugiI/AAAAAAAC5s4/KWOFiP9PEZAChKai_fzDQyTVVtYQNip6QCLcBGAsYHQ/s5472/DSC00296.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-grZW_DFo6s4/YH5vm2DugiI/AAAAAAAC5s4/KWOFiP9PEZAChKai_fzDQyTVVtYQNip6QCLcBGAsYHQ/w640-h426/DSC00296.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">赤岳西壁主稜登頂前最後一段,看不出突破點的還是放棄攀登好了,休閒登山也很好啊........<br /><br /></span></td></tr></tbody></table></div>上篇 <a href="https://elliotway.blogspot.com/2021/04/blog-post.html" target="_blank"><日本赤岳> 石尊稜獨攀</a> <br />昨天 solo完石尊稜後,有把雪地混和攀登穿冰爪爬石頭的感覺找回來。<div>信心有增加一些,第二天決定直接爬中山尾根,如果時間夠就下午接著爬赤岳西壁路線,兩天的行程一天搞完,第三天就可以去 solo 簡單的冰瀑練習。<br /><br /><br />這三條路線本來前一年跟朋友來觀光時就計畫要爬,結果那年入山前幾天去滑雪腳拉傷,一開始痛到膝蓋完全無法彎曲,到入山前才勉強可彎。中山尾根這條路線只爬了四分之一個 pitch不到,掛了三個快扣就撤退了,因為腳傷的關係在第一段就爬到漏尿,沒什麼信心可以帶人爬完整條路線,其他的路線當然也都沒爬QQ</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ARihPj6MfnY/YH54bjk29MI/AAAAAAAC5tY/d4uApcoPzYc4vFXyE8JjL08riesQdjG7QCPcBGAsYHg/s4000/P_20210419_214704.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="3000" height="640" src="https://1.bp.blogspot.com/-ARihPj6MfnY/YH54bjk29MI/AAAAAAAC5tY/d4uApcoPzYc4vFXyE8JjL08riesQdjG7QCPcBGAsYHg/w480-h640/P_20210419_214704.jpg" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;">中山尾根 TOPO</td></tr></tbody></table><div><br />今年目標就是去中山尾根找回信心。Approach 一樣是往赤岳傳統路到最高點中山乘越後,就往東切進森林中緩緩往上爬。這條應該滿熱門的,我每次來都有看到明顯走過的足跡,否則就是慢慢往高處爬就對了,越往上稜線會慢慢收窄,會隱約看到遠方的岩稜,出森林後就會看到一面巨大的岩壁,就是起攀點了。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Sd73xQMKvFs/YH41apTAqeI/AAAAAAAC5r0/pKETkdAoj-8WAhDmgl107EXhHcIb2yGmgCLcBGAsYHQ/s5472/DSC00249.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="5472" data-original-width="3648" height="640" src="https://1.bp.blogspot.com/-Sd73xQMKvFs/YH41apTAqeI/AAAAAAAC5r0/pKETkdAoj-8WAhDmgl107EXhHcIb2yGmgCLcBGAsYHQ/w426-h640/DSC00249.JPG" width="426" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">路線起攀點 - 下部岩壁</span></td></tr></tbody></table><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ChOSHB_Mt8A/YH43bpqZgoI/AAAAAAAC5r8/zPF1w2voMTop65cbRB-Wjko1iQDCiVu3gCLcBGAsYHQ/s5472/1010943.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-ChOSHB_Mt8A/YH43bpqZgoI/AAAAAAAC5r8/zPF1w2voMTop65cbRB-Wjko1iQDCiVu3gCLcBGAsYHQ/w640-h426/1010943.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">前年只爬3個快扣的路線凹角照片,今年完全沒雪QQ</span></td></tr></tbody></table><div><br /></div><div>在起攀點遇到三個人,問好後發現是韓國人,感覺只有一個比較專業的樣子,3人繩隊應該會很慢吧。本來要休一下的但不想被卡住就直接上了。</div><div>從照片中有人的地方開始,直上比較難,從他右邊的內角上比較簡單。一直爬上去後會到一個小台階,再往右上的內角上去,第二段比較沒什麼大步階腳點,記得是有點斜面的樣子,總之這段爬得很漏尿....</div><div>上去後第三段的雪稜就簡單啦!會看到前方另一面岩壁,就是路線最難的一關,有個小 over要翻。現場觀察一下覺得還好,真的是微微的懸崖而已,有點曝露感,但那邊是一個ㄇ字形口,因此兩邊都可以撐感覺是還好,至少對我來說比下部岩壁尿漏的少一些。</div><div>整段路線最機車大概就下部岩壁了,明明才寫III+,體感卻比石尊稜下部岩壁(一樣III+)或這懸岩難關(IV+)還可怕,原來去年來爬到漏尿不是只因為受傷,是真得怕....</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-SF4wIDMW5u4/YH48AMDKy5I/AAAAAAAC5sE/qaJ5D1iuC2M5nkDCBF9GSqZmKouzF42rgCLcBGAsYHQ/s5472/DSC00254.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-SF4wIDMW5u4/YH48AMDKy5I/AAAAAAAC5sE/qaJ5D1iuC2M5nkDCBF9GSqZmKouzF42rgCLcBGAsYHQ/w640-h426/DSC00254.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">上部岩壁</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-6sDcbS70PNo/YH48AXMDf-I/AAAAAAAC5sI/M813053AAsgrLvvEmzWRZatsNaNdWBkNgCLcBGAsYHQ/s5472/DSC00260.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-6sDcbS70PNo/YH48AXMDf-I/AAAAAAAC5sI/M813053AAsgrLvvEmzWRZatsNaNdWBkNgCLcBGAsYHQ/w640-h426/DSC00260.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">上部岩壁ㄇ形難關,從上往下看</span></td></tr></tbody></table><br /><div>再經過一小段雪岩混和地形,左手邊會看到一顆很大很獨立的石頭峰,右手邊可以橫渡接回主稜路線就爬完了。</div><div><br /></div><div>中山尾根總共爬了兩個小時多一點,但從起攀點半個小時就爬完了,短到我還重複確認有沒有爬錯,懷疑該不可的路線長度有灌水,每一段好像都沒有他寫的那麼長。<br /><div><br /></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-pcFnNZfaKXE/YH4-cnfnAlI/AAAAAAAC5sU/2HaBSh2tJgsOtq0quJKnnwOh3A1plImtACLcBGAsYHQ/s5472/DSC00268.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-pcFnNZfaKXE/YH4-cnfnAlI/AAAAAAAC5sU/2HaBSh2tJgsOtq0quJKnnwOh3A1plImtACLcBGAsYHQ/w640-h426/DSC00268.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">最後橫渡回主稜的路,覺得太簡單也可以直上凹角</span></td></tr></tbody></table><br /></div><div>登頂後從地藏尾根傳統路下來,本來是預計先回山屋吃完午餐再去撿赤岳西壁的,一想到還要再來回越嶺中山乘越一次就懶了,決定一口氣爬完。</div><div>續接文三郎尾根上,在往起攀點走的途中突然好無力,最後不得不在出森林前停下來吃東西,不到三小時能量就燒完了果然還是太廢QQ。前一條路線爬得膽跳心驚,浪費太多無謂的體力,最後花了整整一個小時才到傳統路準備橫渡赤岳西壁主稜起攀點的叉路口。</div><div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-jxKYjLDptn0/YH5sl2KGE9I/AAAAAAAC5sc/ED8dn9WwJos6a492C5yAgRrZw3GS1kEogCLcBGAsYHQ/s5472/DSC00310.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-jxKYjLDptn0/YH5sl2KGE9I/AAAAAAAC5sc/ED8dn9WwJos6a492C5yAgRrZw3GS1kEogCLcBGAsYHQ/w640-h426/DSC00310.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">爬到跟旁邊有個煙囪地形差不多高的地方就可以準備橫渡過去起攀點了</span></td></tr></tbody></table><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Xyjr4c3Ijfo/YH5t3sn13vI/AAAAAAAC5ss/Y7W3hd0B3zgNqz_1t9LplohzgGBT94pPgCLcBGAsYHQ/s4580/DSC002772.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2991" data-original-width="4580" height="418" src="https://1.bp.blogspot.com/-Xyjr4c3Ijfo/YH5t3sn13vI/AAAAAAAC5ss/Y7W3hd0B3zgNqz_1t9LplohzgGBT94pPgCLcBGAsYHQ/w640-h418/DSC002772.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">起攀點近照,正前方的小煙囪地形</span></td></tr></tbody></table><div><br />赤岳西壁主稜最難的大概就是橫渡到起攀點的那段,還有起攀的小煙囪而已,其他沒什麼特別難關,前提是要能習慣穿冰爪走這種岩稜的感覺。只有中間一個地方不要被一條繩子騙走,我在那邊上上下下兩次才找到正確的路線,看到那條繩子就是不要理他直接往右翻過稜線(2019去爬的,兩年了我猜繩子不見了吧?但地形不會變啦)。</div><div> </div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Wf32pxa3daw/YH55P0zx_AI/AAAAAAAC5to/9Bb_w0Lo-fAk59kV_moYJOO0va_lbtpAQCPcBGAsYHg/s4000/P_20210420_144600.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="3000" height="640" src="https://1.bp.blogspot.com/-Wf32pxa3daw/YH55P0zx_AI/AAAAAAAC5to/9Bb_w0Lo-fAk59kV_moYJOO0va_lbtpAQCPcBGAsYHg/w480-h640/P_20210420_144600.jpg" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">赤岳西壁主稜 TOPO</span></td></tr></tbody></table><div><br /></div><div>整條路線就是雪岩混和地形,有點曝露有點漏尿,熱門路線因此確保站都有很明顯的繩子在上面,跟在歐洲 Alpine 的感覺很像,很適合新手練功。</div><div>5小時走完這兩大圈回到山屋剛好吃午餐,來了赤岳三次才終於把所有簡單的路線收光。離去歐洲登山發現自己原來是廢物後,又過了3年總算心理跟生理強度有提升一點了,這次能 solo 完這幾條路線增加滿多信心的,但連爬兩天還是覺得累累的,要變強好難QQ</div><div><br /></div></div></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-Csv-g_K370U/YH5vmFv2sGI/AAAAAAAC5s0/Wr1XuoqzoaY9DxL0rcH_YpZBcBnwymPLACLcBGAsYHQ/s5472/DSC00289.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-Csv-g_K370U/YH5vmFv2sGI/AAAAAAAC5s0/Wr1XuoqzoaY9DxL0rcH_YpZBcBnwymPLACLcBGAsYHQ/w640-h426/DSC00289.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">整路都差不多是這樣的地形</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-G-V6B_8g9D0/YH5vm_YSX8I/AAAAAAAC5s8/PtuAWwyF_BIbT23PltTV3--NZZVfreKUQCLcBGAsYHQ/s5472/DSC00295.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="5472" data-original-width="3648" height="640" src="https://1.bp.blogspot.com/-G-V6B_8g9D0/YH5vm_YSX8I/AAAAAAAC5s8/PtuAWwyF_BIbT23PltTV3--NZZVfreKUQCLcBGAsYHQ/w426-h640/DSC00295.JPG" width="426" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">不是啊你綁這樣就是叫人往上爬啊?<br /></span></td></tr></tbody></table><br /><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ZA9nU1eUpPU/YH5vpscqfuI/AAAAAAAC5tI/9DJM3wR8thQxdWOGSkwUxVeesxT5ydfrQCLcBGAsYHQ/s5472/DSC00297.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-ZA9nU1eUpPU/YH5vpscqfuI/AAAAAAAC5tI/9DJM3wR8thQxdWOGSkwUxVeesxT5ydfrQCLcBGAsYHQ/w640-h426/DSC00297.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">接上主稜的地方,展望讚讚</span></td></tr></tbody></table><br /><div><br /></div><br />KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-9684655105727961572021-04-17T22:56:00.000+08:002021-04-20T14:50:07.916+08:00<日本赤岳 Alpine 路線> 石尊稜獨攀<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-H7dojWtDLqo/YH2LxegOddI/AAAAAAAC5pA/0__5pGENoaAlPYVg-lqiw0ERPdj2vFlGgCLcBGAsYHQ/s5472/DSC00225.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-H7dojWtDLqo/YH2LxegOddI/AAAAAAAC5pA/0__5pGENoaAlPYVg-lqiw0ERPdj2vFlGgCLcBGAsYHQ/w640-h426/DSC00225.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">路線起攀點 - 下部岩壁<br />看起來明明就很緩,不知為什麼會爬到漏尿</span></td></tr></tbody></table><div><br /></div>邊緣人每次來日本爬 alpine climbing 都沒有繩伴只能獨攀 QQ<br /><div>這次趁來赤岳帶雪訓前的空檔,臨時決定提早過來找不到繩伴就想說獨攀,用三天把幾條沒爬過的簡單技術攀登路線都爬一爬,反正爬不上去就撤退當作來尋找人生意義順便測試自己過去一年訓練的結果好了。</div><div><br /></div><div>前一晚坐公車到登山口睡一晚,隔天一大早重裝從登山口殺到赤岳礦泉紮好營,本來想下午去走個傳統路當暖身就好,隔天再開始爬技術路線。</div><div>但到山屋裡吃完午餐後覺得很早才11點出頭,且感覺狀況很不錯。心一橫想說直接去爬石尊稜好了,連最簡單才一級上(日本分級)的路線都爬不完的話,還跟人說要solo其他路線個鳥。</div><div>結果超廢走了五分鐘冰爪就掉了三次…還好路上都沒人不然一定又驚呆外國人,一定是新鞋默契還不夠的關係啦!</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-DyeiK6s1frE/YH2La9aQoFI/AAAAAAAC5o0/s7droywMenUaINOkh4HTcPBz6-Vrt7LlACPcBGAsYHg/s4000/P_20210419_214641.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="4000" data-original-width="3000" height="400" src="https://1.bp.blogspot.com/-DyeiK6s1frE/YH2La9aQoFI/AAAAAAAC5o0/s7droywMenUaINOkh4HTcPBz6-Vrt7LlACPcBGAsYHg/w300-h400/P_20210419_214641.jpg" width="300" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">路線 Topo</span></td></tr></tbody></table><div><br /></div><div>Approach 路線大概就是出發往中山乘越的傳統路走大約10分鐘左右,路會開始變陡,就往面對橫岳西面方向的溪谷裡走進去。運氣好就會有足跡可以跟,像本廢就是運氣很差,不知是不是季末了,都沒腳印跟,走了快一個小時才到起攀點。還好還有看起來淺淺的疑似路底在,不然可能要搞更久,中間至少踩進洞裡8次以上,走到快崩潰了,這段搞不好比路線本身還難走....(路線是怕但不難爬)。</div><div><br /></div><div>進入溪谷後,會遇到第一條分支點,左手邊的就是小同心溪谷(ルンゼ),繼續沿著右邊的溪谷走,遇到的第二條分支點左邊是三叉峰溪谷正面是鉾岳溪谷。石尊稜就是這兩條溪谷夾著的那條稜線,所以兩邊都可以,反正沿著溪谷再走一小段就會看到石尊稜的起攀點:下部岩壁。</div><div><br /></div><div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-4p8luaz4K_w/YH2NB2tNIPI/AAAAAAAC5pU/JyvVjjKoOAoMNWIbeJvQORpLwwp5ef3aACLcBGAsYHQ/s5472/DSC00223.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-4p8luaz4K_w/YH2NB2tNIPI/AAAAAAAC5pU/JyvVjjKoOAoMNWIbeJvQORpLwwp5ef3aACLcBGAsYHQ/w640-h426/DSC00223.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">進入溪谷不久就會看到下部岩壁出現,之後找好切的地方切上去就好。是前方近的那顆,不是遠方高的那顆!</span></td></tr></tbody></table><div><br /></div><div>看到超明顯的岩壁後就直接找好走的路斜切上去就好,我是走左邊的三叉峰溪谷。好不容易到了起攀點,WTF?結果岩壁上都沒啥雪 ?就是台灣沒雪只能土訓,結果跑來日本結果也是要草訓跟土訓!</div><div><br /></div><div>咬著牙也只能上,反正就一路幾乎都是抓著草和岩壁爬完第一段下部岩壁,冰斧根本沒啥用到,明明看起來就只有50度不到而已,穿著冰爪爬石頭中間一度爬到有點漏尿.......</div><div>翻上去下部岩壁接到主稜後,一看第二段本來說好的雪坡放眼望去又幾乎都是草雪岩混合的感覺是哪招?........,原來我是來日本 Scrambling,我還以為是來 snow climbing的QQ</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-wkWttGIknl0/YH2NvY6vd_I/AAAAAAAC5pc/3RCdstTprp0kRLG11nq3-L4JfU8W6CrfACLcBGAsYHQ/s5472/DSC00227.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-wkWttGIknl0/YH2NvY6vd_I/AAAAAAAC5pc/3RCdstTprp0kRLG11nq3-L4JfU8W6CrfACLcBGAsYHQ/w640-h426/DSC00227.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">該不可上說好的きれいな雪稜呢幹!</span></td></tr></tbody></table><div><br /></div><div>搞得中間有些地方也是走到快漏尿,還一度懷疑自己是不是爬錯稜線,停下來對圖對了半天。</div><div>上部岩壁的部分倒是還好,遠遠看起來覺得可怕,但實際到了以後其實還好,就從一個明顯是破口的凹角直接爬上稜線,翻過去看到一個 Gully 就是最後一段了。沒有什麼特別困難的地方,就奇萊北、玉山東那種攀爬感吧,只是要穿著冰爪去練習XD。也可以從右邊繞掉上部岩壁,但都爬得上下部岩壁了這裡真的不難啦。</div><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-yAqh2ck9R14/YH2TohZ5v7I/AAAAAAAC5po/NlfNScw4cAQ-aHya4wn3SOqmtTMxsmTngCLcBGAsYHQ/s5472/DSC00231.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-yAqh2ck9R14/YH2TohZ5v7I/AAAAAAAC5po/NlfNScw4cAQ-aHya4wn3SOqmtTMxsmTngCLcBGAsYHQ/w640-h426/DSC00231.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">中間有一小段稜線比較瘦,但旁邊都有樹恐懼感還好。樹後面那片就是上部岩壁,忘了拍照反正很簡單啦!<br /></span></td></tr></tbody></table><div><br />1小時出頭上到稜線,覺得還是狀況還是很好,就決定爬上橫岳走大同心稜下,順便探一下大同心的路線。大同心南稜那邊因為沒事前研究,看了一下好像不好搞,就改從左邊看起來好走的凹谷下了,這一小段就是雪混著岩壁,這兩條都滿適合當作開始爬 Alpine 的簡單練習路線。</div></div><div><br /></div><div>繞這一圈總計3個小時出頭,前半段路線不熟常常開 GPS確認跟拍照,否則速度應該可以更快,改信史提夫豪斯大神教派訓練後,似乎挺有效的!但這篇是 2019去的,現在應該更快,不唬爛!<br /><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-QrorB7CXT3k/YH2YRp4v7aI/AAAAAAAC5p8/7vQWNs2CxBQVuzPXzF7_ETtKVl_apx7eACLcBGAsYHQ/s5472/DSC00235.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-QrorB7CXT3k/YH2YRp4v7aI/AAAAAAAC5p8/7vQWNs2CxBQVuzPXzF7_ETtKVl_apx7eACLcBGAsYHQ/w640-h426/DSC00235.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">最後一段冰坡,看起來跟奇萊北差不多吧!真心不騙</span></td></tr></tbody></table><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-lAxF7TAaVa4/YH2U2fXBOeI/AAAAAAAC5p0/nWb1PppKkgsQevrsTxaFAlN4vhhPMvgmwCLcBGAsYHQ/s5472/DSC00244.JPG" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="3648" data-original-width="5472" height="426" src="https://1.bp.blogspot.com/-lAxF7TAaVa4/YH2U2fXBOeI/AAAAAAAC5p0/nWb1PppKkgsQevrsTxaFAlN4vhhPMvgmwCLcBGAsYHQ/w640-h426/DSC00244.JPG" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">忘了大同心稜是哪條了,應該是前方鞍部那有個凸出來的台階旁邊開始下啦......記得帶GPS</span></td></tr></tbody></table><div><br /></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-33174038265999205392021-03-17T23:27:00.003+08:002021-05-16T22:12:22.364+08:00有時候登山訓練跟信仰邪教的概念差不多 2 <div class="separator" style="clear: both;">各位信奉 K大神 S大神的邪教教友們<br />想必都已<span style="text-align: left;">經練成</span><a href="https://elliotway.blogspot.com/search/label/%E6%96%B7%E9%A3%9F%E4%BF%A1%E4%BB%B0" style="text-align: left;" target="_blank">斷食大法</a><span style="text-align: left;">了吧!</span></div><div>但在通往大神的訓練路上想必或多或少都會累積一些傷痛對吧!<br />今日本廢又發現了全新信仰來跟各位為傷所困的教友們分享。</div><div>(因為本廢現在也是一堆傷QQ)</div><div><br /></div><div>先介紹一下這次信仰的對象:三浦雄一郎</div><div>以前我一直以為他只是個有錢想去爬聖母峰刷最老攀登紀錄的阿伯而已。有一次去日本白馬滑雪,跟民宿老闆閒聊時他說三浦是他爸的朋友,才知道原來這阿伯屌爆了,30幾歲就從聖母峰中間滑雪下來,54歲完成七頂峰滑降的紀錄,是日本滑雪界的大大師級人物。反正後來老了轉行去登山,70,75,80歲各又上了聖母峰一次,不斷自己打破自己最老登頂的紀錄。這本書有點難定義,類似自傳也有點像心靈雞湯那種我最討厭的正能量補充劑,也有一點訓練的東西,但這本書中訓練不是重點,重點是信仰!<div><br />只要成為大師以後不論講什麼幹話都是沒問題的喔信眾們都是會信的!<br />好想也成為大師來騙錢......<p>-------<br />總之前面就是在說他締造七頂峰滑降紀錄後,到處受邀每天都過著暴飲暴食的生活,變得爆肥體脂肪高達40%,甚至引發糖尿病和心絞痛等多項病症。覺得不能再這樣下去,立下攀登聖母峰的日標後,開始訓練最後成功的老梗劇情。<br />(真得很老梗啊幹,但本廢是真心佩服這位阿伯,希望八十歲還爬得動)</p><p><b><span style="font-size: medium;">訓練什麼的真得不是這本書的重點,而是信仰!列舉如下:</span></b></p><p>1. 因為長年的滑雪與登山活動、訓練等,20幾年前就被檢查出有膝蓋半月板損傷的狀況,中間有機會參加去南極最高峰的攀登隊,但因為膝蓋痛本來想放棄。但某天突發奇想,如果照醫囑乖乖養病,根本不可能去南極,因此決定不再吃止痛藥,而是開始把書本等重物放到背包中。一開始是每天揹著7-8公斤的重量在家附近散步,之後慢慢增加距離與重量,三個月後可以背到 30公斤,走好幾公里膝蓋也不會痛。</p><p>為了去聖母峰的攀登訓練,之後不只背書本做負重訓練,還在腳上綁上沙袋增加重量,這樣不管去哪裡都背著這兩樣重量,膝蓋狀況反而越來越好,去檢查還神奇的發現半月板竟然重新生長了!</p><p>2. 在制定聖母峰攀登計畫時,有另一個日本企業家花了大筆錢請了最好的團隊也要攀登上聖母峰。為了完成在 60歲登山聖母峰的目標,這位企業家在攻頂的三年前就戒掉最愛的喝酒,還嚴格的做飲食控制,每天早上五點起床慢跑還有爬山訓練,最後仍然在 8500的地方就撤退了。</p><p>因此,三浦阿伯的計畫是,如果放棄了最愛喝的酒,還要限制禁吃美食,這樣實行禁慾主義每天嚴格訓練,做到這種地步但最後卻還是失敗甚至是死掉的話,沒有什麼比這還吃虧的事了。所以每天照喝照吃不誤,想幹嘛就幹嘛,可是次數從 10次減少成 5次。還有不做那麼痛苦的訓練,內心決定放輕鬆就好。</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-amE9kgn3Ogk/YFId1tv9-FI/AAAAAAAC5fE/Qti76RsVG1AOdYwVwPRLhHQyFPdIm2WNgCLcBGAsYHQ/s2000/158959212_10221898502365277_3266192115073725761_o.jpg" style="margin-left: auto; margin-right: auto; text-align: center;"><img border="0" data-original-height="2000" data-original-width="1056" height="400" src="https://1.bp.blogspot.com/-amE9kgn3Ogk/YFId1tv9-FI/AAAAAAAC5fE/Qti76RsVG1AOdYwVwPRLhHQyFPdIm2WNgCLcBGAsYHQ/w211-h400/158959212_10221898502365277_3266192115073725761_o.jpg" width="211" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;"><span style="text-align: left;">只要成為大師以後不論講什麼幹話都是沒問題的喔信眾們都是會信的!</span><br style="text-align: left;" /></span></td></tr></tbody></table><p></p><p>3. 回憶年輕時在立山當背工尋找活著的意義時,每天都累到連最愛的酒都沒力氣喝。第一年是背 50公斤,第二年變成 80公斤,第三年增加到 100公斤!!!就這樣一邊背著重物,一邊做著在世界揚名立萬的白日夢。</p><p>4. 76歲時因為滑雪而嚴重骨折,完全康復需要花6個月。如果是一般的70幾歲老年人一定要動手術,三浦先生卻不用手術就出院了。</p><p>這都是靠著他獨特的荷重步行法:背包放書本,腳踝綁上沙袋負重器走路一個小時以上。就只有這個訓練而已,完全不上什麼健身房,屌打什麼怪獸講堂什麼只靠心肺耐心訓練強度是不足夠的論點XD</p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-6bcPGtnqB60/YFId1yPQqlI/AAAAAAAC5fI/grvBrxIcF-kAUi4W6GICxfdXXkgthyY7QCLcBGAsYHQ/s2000/160253018_10221898502125271_7937138528169676980_o.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2000" data-original-width="953" height="400" src="https://1.bp.blogspot.com/-6bcPGtnqB60/YFId1yPQqlI/AAAAAAAC5fI/grvBrxIcF-kAUi4W6GICxfdXXkgthyY7QCLcBGAsYHQ/w190-h400/160253018_10221898502125271_7937138528169676980_o.jpg" width="190" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;"><span style="text-align: left;">只要成為大師以後不論講什麼幹話都是沒問題的喔信眾們都是會信的!</span><br style="text-align: left;" /></span></td></tr></tbody></table><div><br /></div><div>總結以上幾點,加上在台灣看到的幾個怪物登山前輩案例,如阿棟師和高雄低調的廖董,都是酒喝超大又背超重六七十歲了體力還超好的那種。原來本廢就是太廢,背 30就嫌重又在那搞斷食、酒精控制什麼的禁慾主義訓練,才會傷一直好不了又這麼弱了QQ</div><p>信仰值加起來囉~</p></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-3730496051235449132021-01-22T15:10:00.019+08:002021-03-17T23:13:20.469+08:00所以台灣高山雪地攀登到底要穿什麼鞋帶什麼冰爪啦?啊幹不是啊,沒冰斧你跟人雪地攀登個鳥?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-DlMS6Uyw6y4/YAp3o0a7zWI/AAAAAAAC0YY/52-z8BfCj_UEBkK_vXFVXeO0EEjKbV5GQCLcBGAsYHQ/s2048/P_20180118_100651_vHDR_On.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1671" data-original-width="2048" height="522" src="https://1.bp.blogspot.com/-DlMS6Uyw6y4/YAp3o0a7zWI/AAAAAAAC0YY/52-z8BfCj_UEBkK_vXFVXeO0EEjKbV5GQCLcBGAsYHQ/w640-h522/P_20180118_100651_vHDR_On.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">雪地裝備是台灣雪季最尷尬的一件事,因為一般人根本不可能有這些裝備QQ</span></td></tr></tbody></table><span><br /><a name='more'></a></span><div>前幾天去了新竹嗨客戶外分享雪地攀登型態與裝備,和筱芳聊天才知道戶外界最新戰局是在迪卡儂的雪靴,本來以為是哪位大濕又開戰了趕緊去追了一下,結果沒啥戰點也沒掛啊!(失望)</div><span></span><div><br /></div>最近剛好有幾場雪地安全講座與雪訓室內課,每次都要帶著一大包裝備去講課,發現本廢擁有的冰斧冰爪還有攀登鞋的數量好像快比裝備店架上展示的數量還多了,這樣勉強也算略懂吧?趕緊來刷存在感。<br /><br />先說結論:<br />1. 會問這個問題或是另一個最常被問得"我要去XXX要不要帶冰爪?",就表示你的雪地經驗或能力不足,建議還是先上個課比較保險。<br /><br />2. 沒有什麼絕對可以或是絕對不可以的鞋子,一切都是取決於你的能力、經驗。真得要說的話,台灣大部分人穿的鞋子95%以上也都不適合雪地攀登啦!<span></span><div><br />先談1。<br />如果是完全沒有雪地經驗的,最好是能找個完整的雪訓課上一上,如果你天生練武奇才自己看書看youtube 也可以啦,但要小心克制不住想登頂的慾望,還沒練好或自以為練好就上的風險。</div><div><br />如果已經上過課卻還對自己有懷疑,也沒什麼辦法就是要持續累積雪地經驗,雪地最難的不是技術,而是累積大量雪地行進的經驗,你才能知道什麼時候要用冰爪,怎樣的雪況要用什麼步法。如果要出國攀登,那更難的是判斷什麼樣的雪是安全的、怎樣是好走的。這我到現在都還覺得難QQ<br /><br />再來談2。<br />首先要談論這個議題之前,就要先來定義一下到底"台灣所謂的雪地攀登"到底是什麼?就像我之前在<a href="https://elliotway.blogspot.com/2020/06/blog-post.html">這篇文章中問的問題一樣</a>。<div><br />這裡的雪地攀登指的是真得 "雪攀"(Mountaineering)?還是健行的路徑上會遇到雪的雪攀(Hiking)?</div><div><br />台灣的雪地環境跟發展這些登山技術的主流國家不太一樣,因此很多觀念變成拼拼湊湊出自己的一套。像是把冰河行進結繩隊的那套,或是商業式遠征登山的 running belay 繩隊結法拿來用在台灣的雪地教學上,整個就很怪很不實用。<br /><br />或是規定雪地一定要有冰爪卻不帶冰斧這種奇特的景象(?)<br />冰爪就如同中文的翻譯,顧名思義是在結冰或是雪變得很硬的情況下使用的,但很多人變成一看到雪就馬上要上冰爪,國家公園也是一下雪就馬上發布雪地管制,但其實新下的雪很鬆軟根本就不用冰爪。<span style="color: red;">太依賴使用冰爪會讓你在不該用的地方也使用他,增加不必要的風險</span><span style="color: red;">,而不知道怎麼正確使用冰爪也是有風險的</span>,因而被冰爪勾到自己或絆到石頭樹枝而滑倒等。在平坦或是緩坡的結冰地形,如果是短距離或沒有危險的其實也沒上冰爪的必要,抓好平衡慢慢走就好。<br /><br />而冰斧是在雪地環境中用途最廣的裝備,可以像登山杖一樣用來幫助平衡、砍入冰雪中當支撐點、滑倒時自我確保、埋入雪中當確保點、滑下雪坡時用來剎車或是砍步階等。整個就是超萬用,如果今天在雪地中只能選一樣我絕對是選冰斧!<span style="color: red;">事實上如果你學過正確的踢踏步(kicking step)加上冰斧,一般不是終年積雪的山你幾乎是不需要冰爪的</span>,因為雪不會經過長期的變質作用而變得硬到非常難踢。(一般人想像的踢步階可能是像在崩塌上踩出踏點那樣但踢踏步的步階不太一樣,沒空解釋了,自己估狗或去上課吧)<br /><br /><span style="color: red;">但這個前提是要有"正確"的登山鞋。</span>怎樣算正確的登山鞋?英文的分類很好懂 hiking - trekking - mountaineering boots,越往上通常支撐性越強鞋底越硬越難彎曲。到了中文名詞就開始混亂了,因為全部叫登山鞋,所以為了區分前面加上什麼重裝登山鞋、冰攀登山鞋、雪地登山鞋、高山縱走鞋、登山雪靴,雪地攀登鞋,完.全.沒.有.任何幫助!<br /><br /><span>如果要"雪地攀登",至少也要是半硬底等級以上的鞋子</span>,一般分類稱為 Alpine 或是 Mountaineering boots。非常好認,鞋跟的地方有一個塑膠平台卡槽的就一定是攀登靴,或是鞋底硬到折不動!<br /><br />主要可分成兩類 - 半硬底與全硬底,只有後卡槽的是三季用的半硬底攀登鞋,因為通常雪不多,鞋底設計成微彎曲且有點彈性以方便走路,用力凹折鞋底頂多只有10度不到的彎曲。前後都有卡槽的是冬季用"認真的"攀登靴,鞋底為全硬底無彎曲的設計,以在雪坡或冰壁上有最好的支撐力,全硬底的意思就是鞋底完全無法凹折。這兩類下面還有許多不同設計的小分類就不多說了,大致上就是在輕重與支撐力、保暖度之間的取捨,像同樣都是半硬底鞋就有分輕量好走路的與重一點攀登力好的。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-yO5RsISEjGY/YAp0KtPNNGI/AAAAAAAC0YE/s_RaalmAzkcIty7v5F3Z3_q5nV6YjisAACLcBGAsYHQ/s1000/5d3f0d1cb44d636018000035.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1000" data-original-width="562" height="400" src="https://1.bp.blogspot.com/-yO5RsISEjGY/YAp0KtPNNGI/AAAAAAAC0YE/s_RaalmAzkcIty7v5F3Z3_q5nV6YjisAACLcBGAsYHQ/w225-h400/5d3f0d1cb44d636018000035.jpg" width="225" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">有後卡槽的鞋子</span></td></tr></tbody></table><br /><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-ORH_5kMdzM8/YAp0KghscbI/AAAAAAAC0YI/uZf0fxPVqNQ2aKCG6cZuZj2oYO8sNCXeACLcBGAsYHQ/s2000/244163901.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2000" data-original-width="1600" height="400" src="https://1.bp.blogspot.com/-ORH_5kMdzM8/YAp0KghscbI/AAAAAAAC0YI/uZf0fxPVqNQ2aKCG6cZuZj2oYO8sNCXeACLcBGAsYHQ/w320-h400/244163901.jpg" width="320" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">前後都有卡槽的鞋子(水藍色的地方)</span></td></tr></tbody></table><div><br />而鞋子不對你根本就踢不出什麼好步階啦!<span style="color: red;">以雪地攀登的標準來看,台灣人95%以上穿的什麼雨鞋、雪靴、野跑鞋、健行鞋、重裝鞋都一樣沒用啦!</span>當然所謂的重裝登山鞋,鞋底還是比一般健行鞋硬一些,保護性較好踢雪時腳比較不會痛不會冰,但當坡度變陡一樣無法有效的攀登啦。<br /><br />而如果你的鞋子可以用手就凹折將近90度或超過,都算是太軟的鞋子,坡度可能稍微陡一點(例如20度),因為你無法使用任何雪地步法,鞋底止滑力比較弱或是走路技巧差的人就會開始覺得腳點不安穩,而手上也沒有冰斧可以去撐或是確保自己,因此就非得要上冰爪來增加信心。那當然,在這種緩坡冰斧根本沒什麼必要性,通常都是先拿登山杖代替,很有可能這就是在台灣大多數認知是冰爪>冰斧的原因之一吧?(也可能是根本不會用冰斧...)<br /><br />但今天坡度如果再陡一點的話(如45度,當然跟個人能力也有關),不管是健行鞋或是重裝鞋,鞋底都一樣太軟沒有支撐力,都無法有效的用鞋子側邊、前緣踢雪或用冰爪做前爪攀登,在這種陡坡不管是用平行步法或是八字,動作會很不自然很尷尬,這就可能是造成滑落的原因之一。而在雪況適合時,穿著硬底攀登鞋的情況甚至可以完全不用冰爪,像台灣大多數的雪況,我是可以完全不用冰爪就登頂的!</div><div><br /></div><div>這就是現在我們在台灣開雪訓會遇到最大的盲點,根本沒有多少學員的鞋子是適合的,鞋子不對你就無法有效的練習。根據我雪訓遇到的學員與在山上的觀察,穿這種鞋子上山的人不到5%啦,再扣掉教練不到1%吧。<br />因此台灣的雪地攀登變成穿著健行鞋配12爪冰爪,但卻沒也什麼人拿冰斧的奇特景象!這是比較現實的問題,畢竟這幾年雪況越來越差,買了裝備可能好幾年才用一次。且不要說半硬底鞋了,連想找鞋底稍硬一點的 trekking 款式可能都沒多少選擇QQ。我是滿推薦買一雙半硬底的登山鞋啦,在台灣除了雪地可以用,長天數的重裝縱走也可以用,如果有計畫出國去健行像EBC、日本等也可以用。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-tdU6fPsNLOU/YAp4B61PgRI/AAAAAAAC0Yg/0rJ-5eU45O4rcRnqg_fxjyt5ZunHlX6KQCLcBGAsYHQ/s1477/252846b.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1477" data-original-width="1108" height="640" src="https://1.bp.blogspot.com/-tdU6fPsNLOU/YAp4B61PgRI/AAAAAAAC0Yg/0rJ-5eU45O4rcRnqg_fxjyt5ZunHlX6KQCLcBGAsYHQ/w480-h640/252846b.jpg" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">這是以前上課用的照片,注意,這個分級制度只有英國在用,且這幾年科技越來越進步,流行Fast&Light,各等級之間的界線已經越來越模糊了,但還是可以當個基本認識用。<br />B0是一般健行鞋,不分高低筒。<br />B1是重裝或是縱走登山鞋,搭配綁帶式的C1冰爪。<br />B2是我所謂的半硬底攀登鞋,可以配C2的半快扣式冰爪,當然也可以用C1。<br />B3是全硬底的攀登鞋,什麼冰爪都可以用,包括C3全快扣式的冰爪。</span></td></tr></tbody></table><div><br /></div><div>以雪攀(Mountaineering)來說,重要度是冰斧>鞋子>冰爪,在台灣卻是冰爪大於一切(再度領先世界?)<br />等等,先回到最前面的問題,到底下雪的台灣高山傳統路線是認真攀登的 "雪攀"(Mountaineering)?還是健行的路徑上會遇到雪的雪攀(Hiking)?(先不管什麼玉山北壁、直上南湖這種的)。<br /><br />對我而言,我倒覺得台灣的雪況比較像是在美國 PCT 或日本大雪溪這種,會遇到殘雪的非雪季登山健行。你看這些地方的登山客打扮就跟台灣高山雪地登山客的打扮類似,登山杖加健行鞋(甚至是野跑鞋),會攜帶冰斧的人沒幾個,不要說10爪冰爪了,大部分甚至只是用一些增加摩擦力的裝置(例如micro spike簡易式鞋套冰爪或六爪冰爪)就上去了。就是路上還有些積雪,但坡度不會到很陡,並不需要什麼認真的雪地攀登裝備,你看走 PCT的八成都是只帶鞋套冰爪就去了啦。一個是因為比較便宜又比較輕,大部分人可能這輩子就走這一兩次雪地,而且如果你沒學過如何使用10爪12爪攀登冰爪,某些時候的風險可能比用這種簡易式冰爪更高。<br /><br />一般的建議一定是要帶著冰斧、稍硬一點的鞋與增加摩擦力的裝置,還有基本雪地技術最保險。如果是太早去走或是那年雪大融化的慢的話,雪況可能就會比較偏雪攀,因為陡峭的地方都還會有雪。這時候就建議要有硬底鞋跟至少10爪冰爪,風險比較低,當然對有經驗有能力的登山者來說是都沒差,反正都是算健行的程度而已(?)。Kilian 大神破白朗峰(Mont Blanc)速攀紀錄時,只穿著普通野跑鞋看起來也沒用任何形式的冰爪就上去了(猜應該是那種雪地用的野跑鞋,就跟那種鞋底有釘子的雨鞋類似),但要記得大神是從小就在滑雪登雪山的而且他爸是 mountain guide,你只是個住在台灣從小沒看過雪跑來山上追雪的菜鳥!</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-QY9sWrtr9mw/YApzOXrs21I/AAAAAAAC0X4/jNgnJcC_nsAFWok-ACydkoO6UfPUctglwCLcBGAsYHQ/s2048/_MG_2812221.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1673" height="640" src="https://1.bp.blogspot.com/-QY9sWrtr9mw/YApzOXrs21I/AAAAAAAC0X4/jNgnJcC_nsAFWok-ACydkoO6UfPUctglwCLcBGAsYHQ/w522-h640/_MG_2812221.jpg" width="522" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">以前工作也都是傻傻的穿了雨鞋就上去,你的走路技巧與能力也決定著裝備的極限</span></td></tr></tbody></table><div><br />所以穿一般的健行鞋甚至是野跑鞋,配簡易式冰爪不帶冰斧可不可以上去雪山?當然可以!只是你要知道裝備的極限與風險,在雪地可能很冷腳可能會濕,而且因為整雙鞋都很軟你也無法做任何除了直上的雪地步法,在雪沒有變硬或是很少的情況下,以雪山圈谷來說可能這樣就夠了。但沒有冰斧你滑倒就只能交給老天決定生死,我在雪山親眼看過兩次只穿冰爪跟登山杖的職業團隊員,可能不熟悉冰爪之類的,不小心從雪坡上滑落,領隊除了大叫制動外也無法做什麼,問題是你沒有冰斧制動的鳥?還好運氣不錯這兩次雪都算多,沒有什麼突出來的石頭可以撞,一路滑了 50幾公尺到下面稍平的地方就停住了。</div><div><br />怎樣的雪況叫做硬或是多?這就是經驗與能力的問題,如有疑慮,一率是建議至少要會用冰斧自我確保且帶10爪+至少 trekking 以上等級的鞋比較保險。你無法掌控山上的雪況,但可以掌控你的技術、你的裝備,還有你的命,有疑慮就撤退!<br /><br />像我們以前協助做高山研究調查時,也是什麼都不懂傻傻的雨鞋鋁架就上去了,雨鞋可不可以上冰爪?可以啊,綁帶式冰爪的設計就是什麼鞋都可以用,但你一樣要知道它的極限。因為鞋面很軟,只能當作是增加摩擦力的裝置,除了八字的冰爪步法外,無法做任何其他"攀登"技巧,因為腳要扭曲施力的關係,除了會很痛且冰爪還容易鬆脫,坡度太陡就有風險。</div><div><br /></div><div>沒有什麼絕對可以或不可以的裝備啦,重點是要知道每項裝備的用途、限制還有怎麼使用,這才是正確的觀念。<br />而不是有帶了冰爪就絕對安全的錯誤認知,帶了12爪冰爪卻從來沒用過不見得會比你沒帶安全;有救生衣是安全的,但會游泳才是根本。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-T35KM-SYI7o/YApy2KWBofI/AAAAAAAC0Xw/8RZ6dBCUBIsqM4SP657F7q5pvXTfHw-rwCLcBGAsYHQ/s2048/_MG_2972.jpg222.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="2048" data-original-width="1335" height="640" src="https://1.bp.blogspot.com/-T35KM-SYI7o/YApy2KWBofI/AAAAAAAC0Xw/8RZ6dBCUBIsqM4SP657F7q5pvXTfHw-rwCLcBGAsYHQ/w418-h640/_MG_2972.jpg222.jpg" width="418" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">雨鞋當然可以上冰爪,但你要知道它的限制!(不建議,請先評估自我能力與風險)</span></td></tr></tbody></table><div><br /></div></div><span><!--more--></span><span><!--more--></span><span><!--more--></span><span><!--more--></span>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com2tag:blogger.com,1999:blog-28019379.post-78811665795561509842021-01-21T15:27:00.006+08:002021-11-28T20:47:00.800+08:00<勸世廢文> 隊伍發生迷途山難的成因探討 - 2020畢羊迷途事件像這樣自組隊分散走而發生山難的事件快見怪不怪了,什麼要做好事前準備、手機App、緊急避難裝備這種已經講到爛了就不說了,靠自己永遠比靠別人實在啦。<p style="text-align: left;"><span style="color: red;">基本上只要簡單做到一件事,沿路注意與提醒隊員不要落單一人走,八成的案例應該就根本不會發生!</span>(職業隊當然也有可能發生隊員落單而山難的啦,但最近幾年除了少數幾家還在一打十幾人的奇葩公司外,大部分的嚮導都滿注意這件事了。)
</p><p style="text-align: left;"><br /></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-VFPkm2GJKU0/YAkpULOMoSI/AAAAAAAC0Xg/1LaAo8euCS48vGzKziycUDf-_2Sb4n8IgCLcBGAsYHQ/s1574/126073118_10221120786842875_8686537389086194870_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1574" data-original-width="585" height="640" src="https://1.bp.blogspot.com/-VFPkm2GJKU0/YAkpULOMoSI/AAAAAAAC0Xg/1LaAo8euCS48vGzKziycUDf-_2Sb4n8IgCLcBGAsYHQ/w238-h640/126073118_10221120786842875_8686537389086194870_o.jpg" width="238" /></a></div><br /><p></p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-uiEtH8941_M/YAkoe5uE6AI/AAAAAAAC0XQ/7N1_GuGSoD4hnNARlSoc0ddv7aYwta5DQCLcBGAsYHQ/s1859/125881176_10221120787122882_1147583973979006352_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1859" data-original-width="1080" height="400" src="https://1.bp.blogspot.com/-uiEtH8941_M/YAkoe5uE6AI/AAAAAAAC0XQ/7N1_GuGSoD4hnNARlSoc0ddv7aYwta5DQCLcBGAsYHQ/w276-h400/125881176_10221120787122882_1147583973979006352_o.jpg" width="276" /></a></div><br /><p>
但為何還是常常發生?我的觀察會分散走的隊伍,通常一種是彼此之間認識又有些登山經驗的,為了不給別人添麻煩通常體力稍差的都會說你們先走不用等我,然後前面的真得先走;或是體力好的想說大家都是有經驗的了應該沒關係,就自己先走然後就出事了。就是高估遇難者的體力、戶外能力,與低判了落單走的風險。</p><p><span style="color: red;">我自己和朋友出去爬山也是會採用這種行進模式,但前提是我們都有獨立在山上度過一晚的能力,也都有在關鍵地點或是叉路等的默契。</span>如果隊員有能力不足的絕對不可能放他一個人走,真得不得已有什麼因素要分開走,也該在叉路、路線轉折處、困難地形後、山屋或山頂等地點約定重新集合,等大家都到齊再繼續行程。</p><p>還有一些是網路相約的大家都不熟,主揪只是名義上的領隊,或是根本就連誰是掛名的領隊都不知道(我遇過連總共幾個人,主辦人叫甚什麼都不知道的自組隊.....),大家出去就是各走各的。你心裡覺得來參加的人應該都會自己準備,實際上來參加的人則是覺得他是跟隊的跟著走就好,運氣好遇到佛心會照顧隊員的主揪,運氣不好可能就是像這個案例一樣!</p><p>不管是哪種,主要問題我覺得就是沒有一個"真正的領隊"!本魯大學剛畢業參加過幾次這種由不熟或稍熟的人組成的隊伍,大家也是網路討論完就隨興的出去。沒有一個領隊的結果就是早上起來大家慢慢摸,每次休息拍照都拖超久,大家各走各的free style隊形,最前面最後面是誰都不知道,到營地不知道要幹嘛。完全沒有時間與安全的觀念,才一次後我就覺得這樣不行,只好跳出來發號施令.....</p><p>回到這案例,大概可以知道前面的人完全沒有等待的概念,對登山大概也沒有概念,他們下午爬完全程後,後面落後的還在一半的地方,這根本就是被放生啊!然後落後的三人之間,又再次分隊成一個快的與兩個慢的,結果就是.....</p><p>等到超過預期下山時間後就直接打電話報案了,不知道他們中間還有做過什麼其他事?</p><p>自組隊不是找人來分攤車錢這麼單純,你今天一起出去就互相都該有道義責任,否則在事前更該強調只是網路"共乘"隊,而非網路"自組"隊。避免主揪心裡想參加自組隊本來就該自己有基本能力,我們只是分車資;參加的人卻有只要跟著別人走就沒問題的錯誤認知。最好就是像本廢一樣,出去都先約定好 "網路自組隊準則:只分車錢,中間不等人,裝備保險伙食性命自理",這樣不知道可不可以等同切結書的概念?</p><p>RIP ,以後在嘉明湖值班唸那些分開走的自組隊,再有人說應該還好吧路那麼明顯我就拿這個案例給他看!
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原FB貼文<div> <iframe allow="autoplay; clipboard-write; encrypted-media; picture-in-picture; web-share" allowfullscreen="true" frameborder="0" height="792" scrolling="no" src="https://www.facebook.com/plugins/post.php?href=https%3A%2F%2Fwww.facebook.com%2Felliotway%2Fposts%2F10221120787402889&width=500&show_text=true&height=792&appId" style="border: none; overflow: hidden;" width="500"></iframe> </div><div><br /></div><div></div><p></p>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-69317682684479122332020-12-20T19:29:00.001+08:002020-12-20T19:29:33.399+08:00有氧訓練的迷思?肌力與高強度間歇式訓練的迷思?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a class="hoverZoomLink" href="https://1.bp.blogspot.com/-XnCYB8qBHZI/X98z0BKt4VI/AAAAAAAC0Lc/KZFTKmpLQ4ge9ZmJo8T42dMd6P8YuMfzACLcBGAsYHQ/s2048/P_20190719_164659_1%2B%25282%2529.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" class="hoverZoomLink" data-original-height="1538" data-original-width="2048" height="480" src="https://1.bp.blogspot.com/-XnCYB8qBHZI/X98z0BKt4VI/AAAAAAAC0Lc/KZFTKmpLQ4ge9ZmJo8T42dMd6P8YuMfzACLcBGAsYHQ/w640-h480/P_20190719_164659_1%2B%25282%2529.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">找不到登山與訓練的意義....</span></td></tr></tbody></table><div><br />首先先看一下寫了一本阿爾卑斯攀登與一本滑雪、野跑訓練聖書的 Scott & Steve<a href="https://elliotway.blogspot.com/2020/12/blog-post.html" target="_blank">大神派的文章</a>,再看一下下面這部前陣子很紅的怪獸肌力講堂影片,然後就是你決定選邊站的時候了!(誤) </div><div><br /><div style="text-align: center;"><iframe allow="accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube-nocookie.com/embed/FNDgos99-hQ" width="560"></iframe> </div><div><br /></div><div>前陣子很多人分享這影片提出有關有氧運動的問題,本廢看了幾集後覺得大部分都講得很有道理,但有某些地方"怪怪的",又說不出哪裡不對,直到又看了<a href="https://elliotway.blogspot.com/2020/07/blog-post.html" target="_blank">功能性訓練聖經</a>才終於稍微弄清楚。<span><div><br /></div><div>所有的訓練項目約略可分成兩項,心肺耐力與肌力訓練。心肺耐力可分成高強度乳酸閾值、無氧訓練與低強度有氧訓練;肌力訓練按重複次數的多寡又約略分成訓練力量爆發力、肌肉增大或是肌肉耐力。</div><div>但肌力與心肺耐力訓練就是看似獨立卻又相輔相成的。例如做低強度重複次數高的肌力訓練,像是伏地挺身30下好了,到底是在練肌肉耐力還是也有練到心肺耐力?高強度的無氧心肺耐力訓練,如衝刺、間歇跑,練無氧心肺耐力的同時也是在練肌肉耐力吧?難怪越研究就越混亂QQ</div><div><br /></div><div>不論做任何事前,能先有個明確的目標是很重要的,可以比較清楚的知道要往哪走,與規劃長遠的方向。就像很多人都會說 "我想要學好英文",但事實上這是一個廣泛、不明確的目標,所以通常就是報名了補習班或參加了線上課程,結果上了幾個月熱情減退後就慢慢退出了。你是想要出國旅遊能順利的點餐購物?還是能考過初級英文檢定?還是想要可以看懂原文書?目標不同,學習的方向也不同,也才能不斷的檢視進展保持熱情。當然,你做得任何相關的學習一定都有幫助,只是這進步對你的目標幫助程度的多寡。</div><div><br /></div><div>所以要先釐清你"訓練"的目的是什麼?</div><div>單純的只是想要維持身體健康、減緩老化,可能就像怪獸講堂影片中所說的方式,就防止老化來說我相當認同他的觀念,肌力訓練比起心肺運動可能是更有效又實際的。現代多數人一想到運動就是跑步、游泳之類的,但根本問題可能就是肌力太弱。</div><div><br /></div><div>但如果訓練的目的是"訓練"運動能力更快更高更強,那就要明確的知道自己需要訓練的是什麼?</div><div><br /></div><div>
像功能性訓練聖經這本書也是強調,應該要以肌力訓練為主 "如果你要摧毀一個人的爆發力就是叫他慢跑",那是因為他面向的是像美式足球、曲棍球球員等職業競賽選手。在比賽時,比起長時間的耐力,這些比賽的決定關鍵通常是短時間的瞬間爆發力。因此他抱持的論點就是不用做太多的低強度長時間的慢跑,而是以高強度的間歇跑、折返跑為主要訓練。但整本書的重點都是在肌力啦,這些心肺耐力的訓練建議只有放在短短一章動態熱身中,作者也是抱持有氧心肺耐力只要想練隨時都可以練起來的態度。
<div><br /></div><div>如果你有研究一些攀岩的訓練計畫會發現並不強調慢跑,除非體重過重是你的問題之一。但不代表攀岩就不用練心肺耐力,而是以 ARC 訓練做類似跑步 LSD 的低強度有氧心肺耐力訓練,以 4x4 PE 訓練之類來做類似間歇的高強度的無氧心肺耐力。</div><div><br /></div><div>那如果你是耐力型的運動員,如越野滑雪、馬拉松選手,低強度心肺耐力 LSD訓練當然就是最主要的菜單。但也不代表不用做任何肌力訓練啊!Training for the new alpinism(TFTNA) 強調的就是 90% 的心肺耐力訓練都是低強度有氧,10%才是高強度的無氧、乳酸閾值訓練。而肌力的話則是用中等重複次數的核心與肌力訓練打底,再進入最大力量期,之後是肌耐力期。</div><div><br /></div><div>另外一個重點就是訓練的能量系統。</div><div>在低強度時練得是有氧系統,大概就是心跳區間一二左右。高強度時訓練得是無氧的 ATP 肌酸磷酸系統,大概就是心跳區間四。而介於有氧無氧之間的中強度訓練的是乳酸系統,大約是心跳區間三。在 TFTNA 中提到就算是百米短跑選手也不可能是每天只練高強度無氧訓練,還是要用大量低強度訓練來打造有氧基礎。但功能性訓練聖經與上面怪獸講堂影片強調的都是低強度的慢跑只會讓你變得更慢。</div><div><br /></div><div>後兩者強調的都是肌力與間歇式訓練等高強度訓練,是可以同時訓練到部分低強度的能量系統。而肌力的建立是漫長的,但有氧是可以快速建立的。然後前者強調的是,中高強度間歇是可以訓練到你的心肺耐力基礎,但就像開頭文章中所講到的概念,這些高強度訓練就像是加水,可以讓你快速的感覺變快變強,但沒辦法代替低強度的有氧心肺耐力運動,你的基礎量不夠大終究會遇到瓶頸。</div><div><br /></div><div>所以........還是老話一句,看哪邊信仰值加得高就信哪邊吧.....(有高手大師要出來開釋嗎QQ)</div></div></span></div></div><div id="hzImg" style="background: -webkit-gradient(linear, 0% 0%, 100% 100%, from(rgb(255, 255, 255)), to(rgb(237, 237, 237)), color-stop(0.5, rgb(255, 255, 255))); border-radius: 3px; border: 1px solid rgb(227, 227, 227); box-shadow: rgba(0, 0, 0, 0.46) 3px 3px 6px; line-height: 0; margin: 0px; opacity: 1; overflow: hidden; padding: 2px; position: absolute; z-index: 2147483647;"></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com3tag:blogger.com,1999:blog-28019379.post-22417994884209266442020-12-20T10:47:00.008+08:002020-12-20T19:03:41.140+08:00<信仰值加值> 耐力訓練就像蓋沙堡,你需要沙+水+專業知識<p><span style="font-weight: bold;">訓練耐力就像蓋沙堡,你需要沙、水、和不要做過頭的判斷力,還要同時具有專業能力與創造力去創造偉大的作品。</span></p><span><span><a name='more'></a></span><div>基礎耐力像是堆積乾沙子,它無法被塑形,只能堆高。</div><div>每要高一公分所需的乾沙,都需要比前一公分需要的更大量。增加高強度訓練就像加水,你可以增加沙子的傾斜角度(<a href="https://en.wikipedia.org/wiki/Angle_of_repose" rev="en_rl_none">angle of repose</a>),只要使用同樣的乾沙量就能讓錐形變得更陡峭更高。藝術家(好的教練)能找到最恰當的水分飽和度,創造令人驚訝的雕像。但這些雕像永遠都只是短暫的。</div><div><br /></div><div>高強度區間訓練的擁護者誤解了沙和水之間的關係。他們假定水是最大的秘密,因此下結論說</div><div>如果水能讓沙堆更陡,那就讓我們用它吧!</div><div>假如堆積的濕沙開始碎裂,那就加更多水吧!</div><div><br /></div><div>對於耐力訓練決定性的差異在;</div><ol><li><div>不單是水或沙,而是兩者的混和才是重點</div></li><li><div>濕的沙來自於乾的沙,它不是獨立存在的。乾沙的量仍然決定著最後錐頂的高度或是城堡的大小</div></li><li><div>假如沙堆開始向下慢慢滲出泥水,繼續加水不會有幫助,而是必須加更多的乾沙子讓沙堆恢復乾燥</div></li></ol><div><span style="font-weight: bold;">樸素的慢縮肌肉耐力(</span><b>Slow Twitch Endurance)</b><br /></div><div>慢縮肌肉纖維在長時間的簡單訓練中是主要的驅動因子。</div><div>慢縮耐力可以從兩種方式增加:</div><ol><li><div>延長這些肌纖維的作用時間</div></li><li><div>降低提供給這些纖維的燃料</div></li></ol><div>無論哪個方法你都需要更多的沙子去增加耐力</div><div><br /></div><div>STE 就像是乾沙,它無法被雕塑或塑形,只能堆高。因此你需要越來越多的沙子去增加沙堆的高度。</div><div>想像今天你有個三角形的基本沙堆,要把沙堆堆高,你需要比原來的三角形更多的沙,才能去堆疊一個更大的三角形疊過它。</div><div><br /></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><img 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style="margin-left: auto; margin-right: auto;" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">乾沙只能靠不斷累積才能堆高</span></td></tr></tbody></table><div><br /></div><div><span style="font-weight: bold;">有趣的快縮耐力</span></div><div>還好我們有第二種材料能促進慢縮耐力的表現,就是快縮耐力 Fast-Twitch Endurance (FTE)。快縮肌纖維來自於高強度訓練,但在那個強度下可以維持的時間是短暫的。</div><div>要去改善耐力,運動員必須強迫快縮纖維去運作比它想要的時間更長。一旦它被高負荷量的徵招使用,延長 FTE 在高強度運動的時間,就能去強迫它有氧地運作。</div><div><br /></div><div>當建造有氧沙堡時,FTE 就像是水,它是令人興奮的東西,因為它可以快速的起作用,運動員能立刻感到速度更快。FTE 也暗示著大躍進的機會,你可以使用相同量的沙子讓沙堆更高。</div><div><br /></div><div>但是樹不會無限制的長高直到天空,快縮耐力的成長也不可能只靠它自己就持續成長。</div><div><br /></div><div>蓋一座沙堡需要正確比例的沙、水和專業知識。在耐力訓練中,教練可以把這三項調整到適當的比例,去蓋出一座沙堡。</div><div>但他們知道沙堡不是可以永遠存在的東西,最終是會太乾或太濕而倒塌,而再次成為一堆沙。</div><div><span style="font-weight: bold;"><br /></span></div><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><img 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style="margin-left: auto; margin-right: auto;" /></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">同樣的沙量加水可以讓它變得更高</span></td></tr></tbody></table><div class="separator" style="clear: both; text-align: center;"><span style="color: #bf9000;"><b style="margin-left: 1em; margin-right: 1em;"></b></span></div><div></div><div><b><br /></b></div><div><span style="font-weight: bold;">加更多水!</span></div><div>HIIT 的支持者看到了高強度訓練的效果,但是卻沒有看到整個大局。</div><div>如果你今天面對的是一群整天坐著的人們,沒有了有氧運動的基礎,就只剩下水和一點點的沙, HIIT 卻假定是水的功勞。</div><div>這就是所謂的見樹不見林,導致的錯誤結論和自負。</div><div><br /></div><div><b>錯誤結論 1:假如水讓沙堆變陡,那就加更多水吧!</b></div><div>HIIT 的支持者認定強度是在更多有氧基礎訓練量旁的捷徑,他們錯誤的選擇了乾沙和水的比例,認為濕沙可以被外在的資源來雕塑成形。</div><div><br /></div><div>雖然一堆濕沙能比一堆乾沙還陡,但濕沙只能來自於乾沙,它無法獨立形成。所以濕沙最後的高度還是決定在它的基礎,就是乾沙上。如果你只是拼命的加水而不是加沙子,你無法造出任何東西。</div><div><br /></div><div><b>錯誤結論 2:假如濕沙開始倒塌分解,增加更多水!</b></div><div>因為增加強度(水)可以帶來許多立即的效果,它通常被認定越多越好。但就像蓋沙堡,增加水是有幫助的,但終究是有限度的。它能讓沙堆變得更陡,但太多水最後是會讓沙堆倒塌成水塘。</div><div><br /></div><div>如果不斷增加強度帶來的效果停止,他們還剩下什麼?</div><div>要馬就是只能再繼續加水,或是承認他們的錯誤認知。悲傷的是,大多數是寧願選擇加更多的水到已經倒塌沙堡中。</div><div><br /></div><div>當濕沙的結構開始慢慢流失,增加更多水不是解決辦法,讓它乾燥才是。同理,當體能開始無法維持在高點時(fitness starts to break down),這通常是因為做太多高強度的訓練運動。繼續增加強度只是讓事情更糟,解決之道是增加更多的乾沙,更多的低強度訓練量。</div><div><br /></div><div>靠最後這整段是在繞口令膩?</div><div>總之,每天照著早晚念兩遍,信仰值加起來啦!</div><div><br /></div><div><a href="https://www.uphillathlete.com/model-of-endurance-training/" target="_blank"><span style="font-size: large;">原文連結</span></a><br /></div></span>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-39444531746718999042020-12-18T08:50:00.004+08:002020-12-18T08:56:47.126+08:00Training for Ice and Mixed Climbing 3 給冰攀與混和攀登者的訓練 3<p></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-4ES-19GXu0Q/X9v1_CTbU9I/AAAAAAAC0J0/YI9F5RZ0T0sboTAUcGBjq4APNSBfYw5jQCLcBGAsYHQ/s1768/20150202_121010%2B%25282%2529.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1768" data-original-width="1326" height="640" src="https://1.bp.blogspot.com/-4ES-19GXu0Q/X9v1_CTbU9I/AAAAAAAC0J0/YI9F5RZ0T0sboTAUcGBjq4APNSBfYw5jQCLcBGAsYHQ/w480-h640/20150202_121010%2B%25282%2529.jpg" width="480" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><br /></td></tr></tbody></table><p></p><p><span style="font-weight: bold;">階段二:基礎期 Base Period</span><b>,或稱最大力量期 (<span style="font-style: italic;">Maximum strength Period</span>)</b></p><span><div>你有多少時間就可以持續這個階段多久,可以短到如 4周或是長到 32周。<br /></div><div><br /></div><div>以下是如何開始最大力量訓練的四個</div><ol><li><div>做10-15分鐘</div></li><li><div>找出你四個最難的核心運動(從上面的 killer core exercises開始)</div></li></ol><div><br /></div><div><b>熱身</b></div><div>先做10 - 15分鐘的輕量的有氧運動當熱身。你可以做任何你想像得到的運動,例如一些地板動作像是波比操(Burpees),再加一些簡單的攀岩之類的。只要這些運動不要太激烈,做完能讓你充滿精神且覺得有點熱起來,最好是有些微的出汗就可以。</div><div><br /></div><div><b>核心訓練</b></div><div>挑出前一階段中 4個你覺得最難的核心動作,然後限制每個動作只能做 10秒或是 4下,最多 6下(如果是左右的動作就是 3下)。試著增加重量(或減少)讓你能做到剛好的次數。</div><div>例如之前的核心運動中對你來說最難的是懸吊抬腳(hanging leg raise),那就把他列為四個項目之一。假如你可以做 12下,那就腳綁沙包或是穿著重靴之類的,讓你只能做到 4下是最好的,最多不要超過 6下。</div><div><br /></div><div><b>最大力量訓練</b></div><div>在開始訓練之前,一般來說最大力量訓練的建議重量是大約在 1RM(rep max) 的 85-90%。</div><div>最簡單測試你的 1RM的方法就是負重做一個 4-12下之間力竭的動作,然後用你能做到的次數去網路上計算 1RM,例如<a href="https://miniwebtool.com/one-rep-max-1rm-calculator/" rev="en_rl_none" target="_blank">說這裡</a>。計算出你這個動作能做的 1RM的重量後,從 85-90%的重量開始做起。</div><div><br /></div><div>但要記得重量應該是要剛好讓你能做完動作,但又不會達到力竭的程度。事實上,這個訓練做完應該是讓你覺得充滿活力且應該是讓身體感覺有恢復作用的。如果你發現做完某周的訓練後覺得精疲力盡,有可能是太急著加重或是太快進入階段二的訓練。</div><div><br /></div><div>這個階段的訓練將採用兩兩一組對照的方式進行(Couplets),一樣從上一個階段中的肌力訓練中挑出四個你覺得最難的動作,如果可以最好是一組上半身一組核心或下半身之類的。例如拉單槓配冰斧懸吊,接著休息 3分鐘,再做一次接著休息 3分鐘,直到完成 6組。</div><div><br /></div><div>整個訓練範例如下:</div><div><span style="font-weight: bold;"><br /></span></div><div><span style="font-weight: bold;">Couplet #1</span></div><ol><li><div>Pull-ups 單槓</div></li><li><div>Max Ice Axe Hangs 冰斧懸吊</div></li></ol><div>6 sets of 4 reps (6×4) 做 6組每組 4下,每組之間休息 3分鐘</div><div><br /></div><div><span style="font-weight: bold;">Couplet #2</span></div><ol><li><div>Incline Pull-ups 傾斜式單槓</div></li><li><div>Weighted Hanging Leg Raises 懸吊抬腳,進階者可做 Figure 4</div></li></ol><div>6 sets of 4 reps (6×4)</div><div><br /></div><div><span style="font-weight: bold;">Couplet #3</span></div><ol><li><div>Weighted Lock-offs. 單手 Lock-off,用你可以做 10秒的重量,但是只做 6秒</div></li><li><div>Weighted Toe Raises 小腿抬升</div></li></ol><div>6 sets of 4 reps (6×4)</div><div><br /></div><div><span style="font-style: italic;">Pull-ups :</span> 如果可以就用冰斧拉單槓</div><div><span style="font-style: italic;">Incline Pull-ups:</span> 用吊環做是最好的,也可以找東西用冰斧勾著。調整難易度很簡單,把你的腳伸直或屈膝、軀幹傾斜的角度、或是把腳放在某個東西上。</div><div><span style="font-style: italic;">Ice Axe Hangs:</span> 單手吊著冰斧 10秒。用你可以撐 12-15秒的重量去做。在一組中做四次,每次休息一分鐘再做。吊著時候要保持肩膀"啟動"的(就是感覺肩膀往後往下縮啦) ,不要讓肩膀呈放鬆的狀態去吊,會有受傷的風險。</div><div><span style="font-style: italic;">Weighted Toe Raises:</span> 如果可以,穿上硬底鞋,然後一次只做一隻腳。如果有一邊比另一邊強壯那是正常的。</div><div><br /></div><div><span><div style="-en-clipboard: true;"><b>階段三 :肌肉耐力期 (<span style="font-style: italic;">Muscular endurance Period</span>)</b></div><div>在經過階段二訓練後,可以進入另外 8周的階段三訓練,每隔 10天加進一次下面的 Ice-Beast 訓練。這訓練非常困難,但也是非常強大的訓練,不要過度的使用,否則你將可能因得不到充分休息而生病或受傷。</div><div>注意,你不應該重複循環兩次以上的肌肉耐力期。(但可以退回階段二再回來,本廢的理解是這樣)。</div><div><br /></div><div>大致上的訓練安排是這樣:</div><div>Sunday: Climb</div><div>Monday: Rest</div><div>Tuesday: Rest</div><div>Wednesday: Ice-Beast Workout</div><div>Thursday: Rest</div><div>Friday: Rest</div><div>Saturday: Climb</div><div><br /></div><div>每隔一周加入"最大強度維持訓練" (Max Strength Maintenance)</div><div><br /></div><div><div><span style="font-weight: bold;">冰凍野獸肌肉耐力訓練 (Ice-Beast Muscular Endurance Workout) </span><span style="font-weight: 700;">(翻成中文突然好中二)</span></div><div><b>熱身</b></div><div>10分鐘的輕有氧熱身接著做 5分鐘的動態伸展。伸展活動你的關節與四肢的全部活動範圍,發揮你的創意。</div><div>再接著以下的運動兩遍,維持一個穩定的速率,每個運動之間大概休息 30秒就好。</div><div><br /></div><div style="padding-left: 40px;">6-10下引體向上</div><div style="padding-left: 40px;">10次波比操(Burpees)</div><div style="padding-left: 40px;">10次TGUs /每邊 (Turkish Get Ups),手持 10公斤重量或是其他你可以保持良好姿勢的重量</div><div style="padding-left: 40px;">6-10下引體向上</div><div>做完兩遍後休息 3 分鐘</div><div><b><br /></b></div><div><b>進入正式訓練:</b></div><div>找到你自己運動的速率,基本概念不是越快越好,而是保持良好且正確的高品質動作,質大於量。</div><div>這個訓練的效果來自於動作完成的數量,因此如果你中途就沒力做不下去,就得不到預想要的"耐力"效果。</div><div><br /></div><div>懸吊抬腳 60秒,在一分鐘內做越多下越好</div><div>休息 30秒</div><div>靜態的 Lock-Off 60秒,把下巴拉起到冰斧上維持住,雙手或單手。</div><div>休息 30秒</div><div>懸吊雨刷 5下/每邊,如果太難就做地上版</div><div>休息 30秒</div><div>引體向上 20下,無法一次做完可分段</div><div>休息 30秒</div><div>握力增強 60秒,只抓著冰斧的柄而不是握把 ,兩邊同時勾起壺鈴或是其他重物維持 60秒。保持良好的姿勢,背部打直,肩膀啟動(想像往耳朵聳肩 shoulders shrugged up toward the ears),還有手臂啟動(大概是指用力吧....)。重量大概就是你可以維持 90秒的重量,如做不到,就用冰斧握把。</div><div>休息 30秒</div><div>傾斜式引體向上,60秒內越多下越好</div><div>休息 3分鐘</div><div>接著下一輪</div><div><br /></div><div>大約抓 1-2秒一次的速率去做,除了引體向上外,那需要更慢一點。找到一個可以做完 60秒的速率。</div><div><br /></div><div>每隔兩周增加一輪。</div><div>Weeks 1 and 2: 2 rounds</div><div>Weeks 3 and 4: 3 rounds</div><div>Weeks 5 and 6: 4 rounds</div><div>Weeks 7 and 8: 5 rounds</div><div><br /></div><div><b>肌肉耐力期的攀岩活動</b></div><div>現在是你盡量去拚路線的時候了,雖然你並不會是在你的巔峰期,實際上差得超遠。</div><div>你不會感覺特別的強壯因為前項訓練帶來的疲勞,但我敢打賭你會比以往都更強壯,因此需要增加難度去保持足夠的挑戰才能再往前。</div><div><br /></div><div>你的攀岩日的計畫大概是這樣,先爬 2-3條路線熱身,然後慢慢的往上增加到你的極限極限。如果是 top-roping 或是運攀,可以把極限推到墜落為止。</div><div>這是很有趣的一個階段,你將會發現自己的力量達到一個新的境界,因此你的技術(technique)可能無法追上你的力量。</div><div><br /></div><div><span style="font-weight: bold;">最大力量維持訓練 (Max Strength Maintenance)</span></div><div>每隔一周加入一次這個訓練,去維持你肌力的最大可能量(maximum capacity for strength)</div><div><br /></div><div>15分鐘的有氧熱身。</div><div>20下波比(burpees)</div><div>20下引體向上(pull-ups)</div><div>然後做第二階段中的核心與最大力量訓練,但是組數減半。對大數人來說,大概就是2組4次的大重量。</div><div><br /></div><div><span style="font-weight: bold;">總結</span></div><div>訓練不是隨便做幾組運動就要訓練,也不是就直接去攀岩就好,除非技巧是你最主要的弱點。</div><div>訓練是一個有策略性的過程,且保證有效。這個訓練計畫將帶領你到你最強的攀登季節。</div></div></span><br /></div><div><p class="MsoNormal"><a href="https://elliotway.blogspot.com/2019/05/training-for-ice-and-mixed-climbing-1.html" target="_blank">第一篇</a></p><div><a href="https://elliotway.blogspot.com/2020/12/training-for-ice-and-mixed-climbing-2.html" target="_blank">第二篇</a></div></div></span>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-88599026901642974732020-12-11T16:54:00.016+08:002020-12-18T08:54:20.334+08:00Training for Ice and Mixed Climbing 2 給冰攀與混和攀登者的訓練 2<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-mFUr2IclTCU/X9NFeJWijQI/AAAAAAACz_o/7NpHHAKlNaAGxOsfkQvmAydp4rYXRESFwCLcBGAsYHQ/s2048/P_20160907_133404_HDR%2B%25281%2529.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1524" data-original-width="2048" height="475" src="https://1.bp.blogspot.com/-mFUr2IclTCU/X9NFeJWijQI/AAAAAAACz_o/7NpHHAKlNaAGxOsfkQvmAydp4rYXRESFwCLcBGAsYHQ/w640-h475/P_20160907_133404_HDR%2B%25281%2529.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">這一樣不是我,本廢只會在旁邊看QQ</span></td></tr></tbody></table><div class="separator" style="clear: both; text-align: left;"><br /></div><div class="separator" style="clear: both; text-align: justify;"><span face="新細明體, serif" style="text-align: left;"><a href="https://elliotway.blogspot.com/2019/05/training-for-ice-and-mixed-climbing-1.html" target="_blank">上一篇說到</a>,要漸進的經過三個不同階段才能最大化你的冰攀與技術攀登能力,</span><span face="新細明體, serif" style="text-align: left;">以下是各階段的</span><span face="新細明體, serif" style="text-align: left;">內容。</span><span style="text-align: left;"> </span></div><div class="separator" style="clear: both; text-align: justify;"><span style="text-align: left;"><br /></span></div><b>階段一:適應過渡期 </b><br /><br />在這個階段,包含核心訓練、綜合強度訓練和攀岩。 <br />不論你的訓練周期計畫是多長,前八周都應該由階段一構成。<p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><br /></span></b></p><p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">核心訓練:</span></b><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">做書中提到的十個動作<span lang="EN-US"> "Killer Core exercises" </span>。首周由一輪開始。每兩周增加一次循環,並且把那些自覺太簡單的動作增加阻力,讓它們更具挑戰性。每個動作做<span lang="EN-US"> 10</span>次<span lang="EN-US">/</span>秒或是一邊<span lang="EN-US">5</span>次<span lang="EN-US">/</span>秒。</span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">沒書的可以參考下面兩個連結<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><a href="https://www.uphillathlete.com/scotts-killer-core-routine-pdf/"><span style="color: blue;">Go to this link to download a PDF of these exercises.</span></a><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><span style="color: blue;"><a href="https://www.uphillathlete.com/how-to-do-core/">Go
to this link to watch the video and follow along.</a></span></span></p><ol style="text-align: left;"><li>Strict Sit-ups:</li><li>Bird Dog: <br />環繞著整個髖部的活動度做旋轉。</li><li>Windshield Wipers: <br />基於另一位大神,功能性訓練大神麥可波羅伊的建議,本廢現在放棄這個動作,但還沒找到替代的動作…. </li><li>Three Point/Two Point:</li><li>Kayaker: </li><li>Super Push-ups: <br />做不到就做一般伏地挺身就好 </li><li>Hanging Leg Raises: </li><li>Bridge </li><li>Gymnast L-sit: <br />如果做不到,就把腳在前方交叉撐起維持十秒,並試著把腳伸直。總有一天會成功XD </li><li>Side Planks: </li></ol><div><br />
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">綜合強度訓練:</span></b><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">照著下面所列的動作做一個循環,每個動作<span lang="EN-US"> 10</span>次<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">一周兩次,且每次之間至少間隔兩天<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">每兩周增加一次循環<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">在第<span lang="EN-US">4,6,8</span>周,增加動作負重並且減少次數<span lang="EN-US">2</span>次</span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">如下:<span lang="EN-US"><o:p></o:p></span></span></p>
<ol start="1" type="1">
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Turkish Get Ups<br /></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Pull-ups<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Split Squats<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Incline Pull-ups<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Toe Raises.<o:p></o:p></span></li>
</ol>
<p class="MsoNormal" style="margin-left: 36pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">穿著登山靴站在台階或一塊東西上。大部分人需要增加負重才會有效果,理想的重量是能讓你在力竭前做<span lang="EN-US">20-25</span>下,然後你做<span lang="EN-US">10-12</span>下就好。重複另一隻腳。<span lang="EN-US"><o:p></o:p></span></span></p>
<ol start="6" type="1">
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Hanging Leg Raises<o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Dips. <o:p></o:p></span></li>
<li class="MsoNormal" style="mso-list: l1 level1 lfo1; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Ice Axe Hangs.<o:p></o:p></span></li>
</ol>
<p class="MsoNormal" style="margin-left: 36pt; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">用兩隻冰斧吊著某樣東西<span lang="EN-US"> 10</span>秒鐘。當你可以輕鬆地吊<span lang="EN-US"> 20</span>秒時增加負重。理想的負重量是讓你只能支撐<span lang="EN-US">12-15</span>秒。記得保持正確的肩膀動作<span lang="EN-US">(</span>想像後背夾著某樣東西,絕對不要讓肩膀保持在放鬆的狀態<span lang="EN-US">)。<br /></span></span><span face="新細明體, serif">可以帶著手套或是套著襪子在冰斧上,這樣會讓手更舒服。</span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><br /></span></b></p><p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">攀岩:</span></b><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">在上面兩項外,推薦用攀岩做訓練,最好是在戶外,但也可以用室內岩場替代。</span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">如果你是<span lang="EN-US">25</span>歲以下,在週二和周四做上面的強度訓練,然後在周末攀岩。你可以自行的安排計畫,只要記得在兩個強度訓練之間與攀岩訓練之間間隔一天。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">如果你大於<span lang="EN-US">25</span>歲,你也許不能從一周四次的力量訓練中迅速恢復。除非你是全職的攀岩者或之前是運動員。所以對大多數人來說這代表一周兩次的強度訓練外加一次的攀岩。如果你覺得這樣訓練量太少,增加幾次的有氧訓練<span lang="EN-US">(90%</span>在低強度<span lang="EN-US">)</span>。<span lang="EN-US"><o:p></o:p></span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">無論是誰每周都至少需要一個完整的休息日。記住任何會用到手的勞力活都不算是休息。</span><span face="新細明體, serif"> </span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">在這個階段,你的攀岩日應該注重在量。且為了得到最好的表現,你不該只是隨便的就只是去攀岩,以下是一個聰明的運動員會採用的方法<span lang="EN-US"><o:p></o:p></span></span></p>
<ul type="disc">
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">對於增加攀岩的量,簡單的測量方式是藉由路線數或是上升的公尺數,然後每周增加<span lang="EN-US"> 5%-10%</span>的量。<br /><br /><span lang="EN-US"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">重點在路線的量,而不是路線的難度。<br />不要被想爬更難的路線所誘惑,攀岩日被安排連續兩天就是這個原因。<br /><br /></span></li><li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">尋找攀登型態類似你想要爬的冰攀<span lang="EN-US">/</span>混和攀型態。<br />如果你訓練的目標是<span lang="EN-US"> Polar Circus(</span>加拿大超經典路線<span lang="EN-US">)</span>,那大部分你的攀岩不用超過垂直的岩面。如果你想得到冰攀世界盃冠軍,那你需要專注在懸岩攀登。<br /><br /><span lang="EN-US"><o:p></o:p></span></span></li>
<li class="MsoNormal" style="mso-list: l2 level1 lfo3; mso-margin-bottom-alt: auto; mso-margin-top-alt: auto; mso-pagination: widow-orphan; tab-stops: list 36.0pt;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">有時候也不用太鑽牛角尖</span><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">。<br />想爭取冰攀世界盃的人不應該擔心要找出何種型態的懸岩路線,他們全部都需要。動態的單步難關、連續的耐力動作和<span lang="EN-US"> power-endurance.<o:p></o:p></span></span></li>
</ul>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">以下是範例<span lang="EN-US">(</span>小學生都看得懂不翻了<span lang="EN-US">)</span></span></p><p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><span lang="EN-US">攀岩日訓練量</span></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;">Week 1: 5 pitches</p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 2: 6–7 pitches<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 3: 7–8 pitches<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 4: 5 pitches (this is a planned easy week)<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 5: 7–8 pitches<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 6: 8–9 pitches<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 7: 10–11 pitches<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Week 8: 12–13 pitches<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><br /></p><p class="MsoNormal" style="mso-pagination: widow-orphan;">周訓練日程</p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><i><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">If you are</span></i><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"> <b><i>under 25</i></b><i>, here is your training
schedule:</i><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Sunday: Climb<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Monday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Tuesday: Core and General Strength<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Wednesday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Thursday: Core and General Strength<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Friday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Saturday: Climb<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p> </o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><i><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">If you are</span></i><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"> <b><i>over 25</i></b><i>, here is your training
schedule:</i><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Sunday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Monday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Tuesday: Core and General Strength<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Wednesday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Thursday: Core and General Strength<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Friday: Off<o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">Saturday: Climb</span></p><p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><br /></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">休息很重要:</span></b><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">去考慮在每次訓練之間休息的間隔是很重要的一件事。你可以隨意地移動每周之中不同的訓練日,但是記得保持如上面所安排的間隔。</span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><b><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">相信訓練程序:</span></b><span face=""新細明體",serif" lang="EN-US" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><o:p></o:p></span></p>
<p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;">記得文章開頭說過有關動機的事。至少在第一個月,你會覺得你好像訓練得不夠多,但隨著時間會慢慢增加且你會開始帶著一些疲勞。</span></p><p class="MsoNormal" style="mso-pagination: widow-orphan;"><span face=""新細明體",serif" style="mso-bidi-font-family: 新細明體; mso-bidi-font-size: 12.0pt; mso-font-kerning: 0pt;"><br /></span></p><p class="MsoNormal"><a href="https://elliotway.blogspot.com/2019/05/training-for-ice-and-mixed-climbing-1.html" target="_blank">第一篇</a></p><div><a href="https://elliotway.blogspot.com/2020/12/training-for-ice-and-mixed-climbing-3-3.html" target="_blank">第三篇</a></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-68665003555526990362020-08-31T10:29:00.009+08:002021-05-17T13:09:17.939+08:00<信仰值加值時間> 間歇性斷食與登山<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody><tr><td><a href="https://1.bp.blogspot.com/-0zPLcD1Is-I/X0DCjaDCAJI/AAAAAAACzKA/WKHGoLw__ts8P5p6f8xKxCTRpE6Qt63ogCLcBGAsYHQ/s2048/82892516_10219992277590849_6669021086334156429_o.jpg" style="margin-left: auto; margin-right: auto;"><span style="background-color: black; color: white;"><img alt="為了向大濕致敬特地早起拍日出" border="0" data-original-height="1536" data-original-width="2048" height="480" src="https://1.bp.blogspot.com/-0zPLcD1Is-I/X0DCjaDCAJI/AAAAAAACzKA/WKHGoLw__ts8P5p6f8xKxCTRpE6Qt63ogCLcBGAsYHQ/w640-h480/82892516_10219992277590849_6669021086334156429_o.jpg" width="640" /></span>
<br /></a><span style="color: #bf9000;">為了致敬大師,特地早起拍日出做長輩圖!<br /></span><div style="text-align: left;"><br /></div><div style="text-align: left;"><a href="https://elliotway.blogspot.com/2018/06/blog-post.html?m=1">信仰空腹訓練</a>已經快兩年了,最一開始是看到 K大神在某篇受訪的幹話</div><blockquote>我跑步都不吃東西的,這樣可以讓身體去適應如何保存能量跟使用儲存的能量。如果你習慣在運動中吃東西,那當食物補給不夠時運動表現就會下降。</blockquote><div style="text-align: left;">完全打破本廢魯既有的框架思維,一般的觀念就是運動中要一直補充糖分才能維持運動表現。覺得這個理論很疑惑就四處蒐集研究一下,後來看到兩位 S大神的一篇文終於整個豁然開朗,從此信仰值加到滿。<a href="https://www.uphillathlete.com/train-to-burn-fat/">https://www.uphillathlete.com/train-to-burn-fat/</a></div><div style="text-align: left;"><br /></div><div style="text-align: left;">因為登山除了有氧與攀岩訓練外,還必須加上肌力訓練來輔助才有效率,也接觸到一些健身與重量訓練的觀點。如心肺練太多肌肉會被"吃掉"、每天要吃滿體重X克的蛋白質才能長肌肉,不然肌肉會消退、要少量多餐的補充養分不然肌肉就會開始被"分解"。反正那陣子除了空腹訓練外,都是吃好吃滿很怕肌肉真得"消失",運動前後吃,三餐也要吃,睡前也要補,整天吃吃吃然後變肥又要進入減脂期,減完脂肪肌肉消失又要開始增肌,然後太肥又要.....本廢最怕麻煩了只覺得幹您老師有完沒完的想怎樣?</div><div style="text-align: left;"><br /></div><div style="text-align: left;">在找減脂的東西無意間看到間歇性斷食,以前聽到斷食想也不想就覺得是邪教信仰。但經過空腹訓練毀壞我的框架後,對不吃東西這觀念一點也不覺得怪了(在此向OY大濕致歉,本廢魯以前都錯了原來您是先知 QQ)</div><div style="text-align: left;"><br /></div><div style="text-align: left;">總之原來健身界一堆肌肉消失的觀點似乎都是幹話!不補充蛋白質雖然不會長肌,但也不會造成肌肉消失。如果是為了攀登而練肌肉的話,必須要夠多,多到能夠應付高強度陡峭的地形;但又不能太多,多到會增加你的重量拖慢你的速度,總之肌肉就是要在大與不大之間。因此斷食這種可以減少不必要的脂肪,保留必要肌肉的飲食法就很讓人心動,尤其不用特別計算每餐熱量與增加身體使用脂肪效率這兩件事更適合登山。</div><div style="text-align: left;"><br /></div><div style="text-align: left;">從小到大應該都聽過長輩給的這些"教條":早餐很重要一定要吃才有精神、三餐要定時吃不然對身體不好、餓過頭才吃東西對胃不好、少量多餐對身體最健康等。</div><div style="text-align: left;">開始間歇性斷食後才發現原來這些也都是幹話!(當然也可能本廢再過10年就會整組壞光光啦!因為常常都空腹喝咖啡還跑步......QQ) 基本上斷食的概念就是因為現代人的問題從來都不是熱量不夠,而是身體儲存太多熱量。藉由斷食能讓身體有時間去消耗過多的熱量與讓身體有喘息的機會。</div><div style="text-align: left;"><br /></div><div style="text-align: left;">間歇性斷食基本上我覺得就以下兩種方式最好操作。不會特別難受,也不用注意太多細節,斷食期結束就恢復正常飲食就好(當然前提是你的"正常"飲食夠正常),最適合本廢這種很懶的人。</div><div style="text-align: left;">1.隔日斷食</div><div style="text-align: left;">一天吃一天不吃(目前還沒開始試過)</div><div style="text-align: left;">2.限時斷食 8/16 6/18 4/20之類的</div><div style="text-align: left;">就一天中8小時吃東西,其他16小時不吃。</div><div style="text-align: left;">你要 10/14或 12/12也行啦,但基本上不吃的時間越長越有效。這觀念很像小時候常聽到有人說晚餐不要太晚吃,最晚6點前就吃飽對身體比較好的鄉野傳說,反正我是信了。</div><div style="text-align: left;"><br /></div><div style="text-align: left;">本廢間歇性斷食大概半年多,但我不是每天都做,大概就一週兩三天。</div><div style="text-align: left;">優點跟空腹訓練的邏輯差不多啦,就是可以訓練身體使用脂肪的能力,卻不用像生酮飲食那樣麻煩。如此一來在低強度的運動下不用一直補充食物也不怕血糖過低了。</div><div style="text-align: left;">而且帶隊早上都不用浪費時間吃飯了,可以睡到早餐時間再起床。</div><div style="text-align: left;">爬山行動糧也可以少帶很多甚至根本不用帶,背包輕又省錢。</div><div style="text-align: left;">綜觀以上幾點,間歇性斷食根本就戶外吃土慘業人員必練技能,話說本魯就是因為失業吃土才開始練斷食的,接下來颱風季又要來了,想開始修練隔日甚至是長時間斷食(24-72小時),這樣就可以不用再吃土了QQ</div><div style="text-align: left;"><br /></div><div style="text-align: left;">對於斷食如何保持身體肌肉有興趣可以看這篇</div><div style="text-align: left;"><a href="https://www.blogger.com/#"></a><a href="https://youtu.be/HTYv3FcEcus">https://youtu.be/HTYv3FcEcus</a></div></td></tr></tbody></table><div id="gtx-trans" style="left: 189px; position: absolute; top: 509.8px;"><div class="gtx-trans-icon"></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-50560771250442512052020-08-22T14:51:00.005+08:002021-04-26T12:17:51.965+08:00續談登山界的弱與所謂的強?<p><br /></p><table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-5wGbHPXJyDM/X0C-6WS9OgI/AAAAAAACzJk/ANCHF3iTkVcLaH5xxYnc1tD4x-1S6o-sgCLcBGAsYHQ/s2048/IMG_20160321_073152_HDR.jpg" style="margin-left: auto; margin-right: auto;"><img alt="中級山是台灣最好的訓練場所,真心不騙" border="0" data-original-height="1518" data-original-width="2048" height="474" src="https://1.bp.blogspot.com/-5wGbHPXJyDM/X0C-6WS9OgI/AAAAAAACzJk/ANCHF3iTkVcLaH5xxYnc1tD4x-1S6o-sgCLcBGAsYHQ/w640-h474/IMG_20160321_073152_HDR.jpg" width="640" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">中級山是台灣最好的訓練場所,真心不騙</span></td></tr></tbody></table><p>之前會寫<a href="https://elliotway.blogspot.com/2020/06/blog-post.html" target="_blank">那麼多廢文</a>,主要是上上週跳出這個四年前的回顧(已上碼,理性,勿戰),在山上很無聊半夜又被吵醒只好思考登山的意義之類的無病呻吟的東西幫助睡眠。因此本廢才會想問台灣登山界到底登的是什麼山?所謂的世界的山是什麼?登山家又是什麼?</p><div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-vF7yLqr8gVc/X0C_pKPfadI/AAAAAAACzJ0/ybBrT8r9JJMacInyR_k9ygimTUTr1dhXwCLcBGAsYHQ/s1686/104125821_10220018087836089_259054457448081630_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1686" data-original-width="1091" height="400" src="https://1.bp.blogspot.com/-vF7yLqr8gVc/X0C_pKPfadI/AAAAAAACzJ0/ybBrT8r9JJMacInyR_k9ygimTUTr1dhXwCLcBGAsYHQ/w259-h400/104125821_10220018087836089_259054457448081630_o.jpg" width="259" /></a></div><span></span><span><br /><a name='more'></a></span><p>台灣的登山如果是登山,先撇開對於專業技術偶爾有些奇怪落後的觀點,那這些引領登山界的大老們會視穿雨鞋、用鋁鍋、生火等的登山方式為邪教不算是登山是不是就滿合理的?</p><p>如果台灣的登山只是健行登山,那還是一樣弱啊!就是因為登山這種活動在大家心裡都覺得有如去公園散步一樣沒門檻的休閒活動而已,而忽略了訓練的重要性,才有一堆山難啦扭傷啦膝蓋痛啦的毛病出現。</p><p>健行活動的訓練的強度當然不用像登山一樣那麼高,但不代表不用訓練,最簡單的訓練方法就是每週至少爬一次山!回想你在百岳上遇到身輕如燕的阿伯與說著膝蓋不好再也不登山的年輕人之間的角色錯亂就知道成效了。</p><p>面對現實吧!就是沒有時間週週爬山才更需要做所謂的"訓練",幫助自己能更輕鬆的享受戶外(輕量化是另一個重點)。</p><p>所謂的變強,就只有體能上的定義嗎?</p><p>是否除了百岳山頭之外還有更多可能,如探勘路線、溯溪、攀爬(scramble)等?</p><p>是否能涵蓋更多的歷史人文與自然的東西在裡面?</p><p>本廢運氣很好大學加入山社剛好遇上社團探勘風氣最盛時間,跟著小胖秋姐唐牛等神人到處亂走,從一開始就打破"百岳"的框架,從此視野遼闊可以到處亂走,處處都是路無路勝有路,不用被既有路線束縛住才有真正的登山精神。</p><p>以前學校登山社團還有一個風氣就是,身為大學生一定要裝逼,出去掛一台機械單眼是標配,對人文歷史動物植物認星空都還要略懂一下才行。但這本廢後來就放棄了,發現自己沒有慧根只會硬背書還背不好QQ</p><p>像伍元老師還有神獸郭熊這種就是本廢最仰慕的真大師,除了專業能力外還擁有人文環境素養真正專業的登山嚮導。許多國家的 Hiking guide也是要求要對人文歷史動植物有基本的了解才行,而不是拍照燒熱水跟客人呵呵呵就好。</p><p>某方面來說我覺得台灣的中級山與探勘路線還更符合所謂的登山精神。有時要開創自己的路線,規劃面對未知的行程;重裝走在非步道上要有足夠的體力,還要有良好的平衡與走路技巧,才能面對各式濕滑鬆軟的地形,甚至是攀爬;必須精通所有的戶外技能,生火讀圖砍路判位架繩確保迫降等,還要面對可怕的潮濕悶熱氣候與各式怪蟲小黑蚊水蛭隱翅蟲八腳怪等。生理心理各方面都要夠堅強才行....(溯溪當然也算,但本廢雖然不怕冷一碰水就抖到要失溫,進不了溯溪界QQ)</p><p>相較之下百岳路線根本就是散步的程度罷了(先不論高度對體力的影響),本廢甚至認為中級山根本是台灣登山界每個人都應該要去多爬的地方。(廢除百岳了啦幹)<br />中級山還有一點被忽略的地方就是可以當做雪地攀登良好的輔助訓練,畢竟台灣雪季制度跟雪況真得是顆顆。</p><p>如前面所提,中級山的地形就是各種的濕滑鬆軟不穩定,很"類似"雪地的情況,可以很好的訓練該有的肌力與平衡與細微的腳底重心轉移的能力。</p><p>拿本廢魯來說,我差不多是6年前才開始接觸雪地攀登的,因緣際會認識去過兩次 Denali 的廖大哥一直跟我說多簡單多好爬也不用花多少錢的,不小心就被騙上船了。不然以前從來沒上過任何雪訓課,大學社團太窮沒裝備也沒能力,且看到那些岳界前輩海外遠征每個都是花大筆錢還要生死交關的,十年前根本從來不敢想像出國爬山。<br />因為很窮所以雪地的技術與知識幾乎都是從書中和網路學來的,爬 Denali 前買了雙硬底鞋自主去過幾次雪山跟南湖訓練,穿上硬底鞋走雪地有如神助,自己練一練覺得台灣雪地登山好像也沒多難,但其實心裡多少還是有點擔心,畢竟沒上過大師們的正規雪訓課程。那陣子找不到人生的意義在冒險精靈幫忙蓋岩場,剛好有梯次雪訓美涼找我去跟著玩兼助教,跟完課知道大師教得跟書中講得都是差不多後,就更有信心去 Denali了。</p><p>爬完發現真得沒有那麼難,因為有一堆看起來比我們還菜還弱的隊伍也都在爬。所以一直很納悶台灣雪季管制不知道是在管制什麼的?沒地方練習到底是要怎麼期待大家雪地能力上升?(其實一般非技術性的雪地攀登,難的通常不是路線本身,最難的反而是找路判斷風險與冰河裂隙雪崩等需要經驗累積的東西。)</p><p>然後本魯以前都是穿雨鞋爬山的,所以不要再說什麼穿雨鞋無法走向世界的山了啦!把進入雪地門檻搞得很高,海外攀登門檻拉更高,八千米更是拉到高不可攀的高的岳界大佬大師大大,才是台灣無法走向世界的山的原因啦幹!</p><p>先讓自己在一個專業裡變得更專業,然後再試著跳脫既有的框架思維。</p><p>這就是所謂的變強!</p><div><br /></div><div id="gtx-trans" style="left: 131px; position: absolute; top: 576.2px;"><div class="gtx-trans-icon"></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-77815743605540267432020-08-22T14:35:00.002+08:002020-12-14T14:49:22.059+08:00幾個野跑下坡秘訣(幹話?)<div class="separator" style="clear: both; text-align: center;"><a href="https://1.bp.blogspot.com/-6mQ48Dmb3FY/XxEcnY3N1sI/AAAAAAACypU/UHU28lpXScsPjZFZhcHEzHEr6EA6ZaLOQCPcBGAYYCw/s2048/IMG_0173_2.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="1536" data-original-width="2048" src="https://1.bp.blogspot.com/-6mQ48Dmb3FY/XxEcnY3N1sI/AAAAAAACypU/UHU28lpXScsPjZFZhcHEzHEr6EA6ZaLOQCPcBGAYYCw/s640/IMG_0173_2.jpg" width="640" /></a></div><h2 style="text-align: left;">
1. 頭抬高</h2>眼睛盡量往前看,看向前方5-10公尺,而不是看著腳下。否則你無法判斷下一步的地形,出於本能反應通常大腦會叫你要減速。<div><br />在跑的途中眼睛來回掃描前方,小腦會自動隨著周遭環境調控身體反應,而大腦會判斷出前方最佳的路線,因此有更多的時間去調整腳步的速度與軌跡,你就能下的更快!</div><div><br /><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><h2 style="text-align: left;">2. 用生命下坡</h2>讓地心引力帶著你而不是去對抗他,就像滑雪一樣,後坐不只會降低你的速度,還會讓四頭肌與下背酸到爆炸,進而影響你的平衡。不要害怕摔死,讓身體前傾乘著地心引力的力量向下狂奔!<br /></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><h2 style="text-align: left;">3. 閉眼跑</h2>記下前方5-10公尺的路線與腳點後閉著眼睛跑,練習默記前方路線的最佳軌跡,強迫訓練視力與肌肉神經和大腦的連結。某大神受訪時說困難地形他大約可記下前方10公尺的路線,簡單路線可以遠到50公尺(聽你在放.....)。<br /><br />大家信仰值加下去啦!</div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-68032870041729617372020-07-17T11:56:00.008+08:002020-12-12T13:05:56.817+08:00信仰值加值 - 麥克波羅伊功能性訓練聖經<br /><div class="separator" style="clear: both; text-align: center;"><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTiuTRayc1JGfASdFSKSoLn2F3PHQaXSuF8MMLNaU9vnq9ER0GXtRnUCL10eS5z0oMGditnCAE9P5aS3B6cIT5s48GARwu6aWfeabY0BIbnA77QNjTLfYiIiZQVWApRa76iZtx/s2048/109748635_10220233161292791_8003878298741795401_o.jpg" style="margin-left: 1em; margin-right: 1em;"><img border="0" data-original-height="2047" data-original-width="2048" height="640" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgTiuTRayc1JGfASdFSKSoLn2F3PHQaXSuF8MMLNaU9vnq9ER0GXtRnUCL10eS5z0oMGditnCAE9P5aS3B6cIT5s48GARwu6aWfeabY0BIbnA77QNjTLfYiIiZQVWApRa76iZtx/w640-h640/109748635_10220233161292791_8003878298741795401_o.jpg" width="640" /></a></div><div><br /></div><div>
首先要感謝佑璽大大贈書,不然這本書光看封面跟書名本廢魯應該完全不會想翻.......有天他突然問我有沒看過這本書,說要送我。大大雖然思考邏輯很跳躍,像是來補給一個已經走十天的隊伍,帶來的竟然不是酒也不是汽水,而是一瓶鮮奶!還是已經在山上放了三天的!!理由是這樣就知道有沒有壞掉!!!(是在哈囉???)但基本上人會思考就先贏一半了啦,會思考的人做事一定是有什麼道理在裡面的,而且免錢的東西當然就是跪著先收再說。 </div><div>目前為止翻閱完一遍,有些東西可能還沒完全理解好。 </div><span><a name='more'></a></span><div><br /></div><div>"功能性"書中的解釋是:"功能性訓練指的就是有目的性的運動訓練,概念是來自運動醫學界,最根本的論點就是讓運動員回復健康的訓練,很可能也是保養身體、增進健康的最佳鍛練;它運用到的許多概念源頭來自教練為了提升選手運動表現、降低受傷發生率所開發的速度、肌力與爆發力訓練。"
</div><div><br /></div><div>所謂"有目的性的"常常會與專項訓練搞混,一般人大部分會覺得,訓練跑步就是每天一直跑,訓練踢足球就是每天一直踢球、訓練攀岩就是一直爬!基本上如果你是從零開始的新手,一直做同一件事一定會變強啦,通常這也是對新手最快速最有效的訓練方式了。但到了一定程度後,就會發現自己進入所謂的平原期(plateau)進步緩慢甚至停滯不前,此時就需要加入適當的肌力訓練。 </div><div><br /></div><div>功能性訓練是偏向通用性訓練的訓練,目的是要讓運動員有更強壯的身體條件來發展專項訓練需要的體能,一般人甚至運動教練可能都會覺得不同的運動項目需要不同的訓練計畫,但實際上每位運動員所擁有的肌群都是一樣的,因此所有運動所需要的基礎肌力訓練也幾乎都是一樣的,根據8020法則可以說至少有 80%是相同的,如果不是的話那就是接近 90%!(大師的論點不是本廢瞎扯的)
</div><div><br /></div><div>簡單講功能性訓練就是訓練運動員的基礎體能,好接著訓練專項訓練的訓練。講功能性就是比較潮,懂?!</div><div><br /></div><div>書中開頭問了幾個定義功能性訓練的問題:</div><div>1. 有多少運動是以坐姿進行的? </div><div> - 只有非常少數的運動是以坐姿進行,因此以坐姿訓練肌肉無法針對大多數運動發揮功能。
</div><div><br /></div><div>2. 有多少運動是在一個由外在條件提供了穩定性的安穩環境下進行的?</div><div> - 答案似乎為零。 </div><div>運動中的"穩定性",是仰賴於運動員自身的。依靠器械等外在條件提供穩定來訓練也許相對比較安全,但平時訓練中缺乏本體感覺輸入與穩定性訓練,可能反而在實際競賽中帶來更多的傷害。(本體感覺輸入 (Proprioceptive input),是指內在感官對姿勢與動作的反應) </div><div>因此,在訓練加入不穩定的元素(如單邊鍛鍊動作、使用平衡球或抗力球),運動員為了重獲自身的穩定就必須做出反應,這樣有目的性的在肌力訓練中加入平衡與本體感覺能力的訓練,也是功能性訓練的重點之一。
</div><div><br /></div><div>3. 有多少運動技能是靠一處關節單獨活動來執行的?</div><div> - 答案同樣是零。</div><div>"單獨在特定肌肉上的單一關節動作是相當不具功能性的。將許多肌群融入至動作模式的多關節動作,才真正具功能性。"
</div><div><br /></div><div>因此功能性訓練的重點是在教導運動員如何駕馭自己的身體重量,特點就是以雙腳著地且不靠運動器械輔助來鍛鍊,除了絕大部份的動作應該以站姿執行外,還要是多關節活動的。</div><div>某方面來說類似徒手訓練(free weight),重點是在訓練"動作"而不是追求單一肌肉 (一般人的認知中似乎要上健身房用器械做動作之類的"重訓")或是更大的"重量" (像是健力的三項)。</div><div>反而會著重在取得推力與拉力之間的平衡(上半身),以及膝關節主導的臀部伸展(股四頭肌與臀肌)與髖關節主導的臀部伸展(腿後腱肌群 hamstrings 與臀肌)之間的平衡(下半身)。
</div><div><br /></div><div>除了活動度外,同時也應該培養髖關節、核心與肩關節後側的關鍵穩定肌群。尤其是核心的穩定度,書中提到"過去十年來訓練很常在這一擺明就是需要穩定度的部位上,拼命想增加它在動態與靜態的活動範圍,很多針對腰椎而做的旋轉鍛練(rotary exercises),大部分是錯的。"
</div><div><br /></div><div>像本廢魯以前不懂,就是覺得所謂的重量訓練一定要去健身房在器械上推拉踩大重量的才叫練力量,學校游泳池門票又包含健身房,游完泳就隨便去亂練自以為會變強QQ </div><div>經過 <a href="https://www.bookdepository.com/Training-for-New-Alpinism-Steve-House/9781938340239/?a_aid=1117" target="_blank">TFTNA(training for the new alpinism)</a> 教主洗禮後,現在所做的肌力訓練都是指用自體重量做的重量訓練(當然為了加重還是會用到一些啞鈴壺鈴沙包等啦),現在有了麥克波羅伊大師支持後信仰值又增加了讚讚!
</div><div><br /></div><div>書中還包含一大串開發速度、敏捷度與爆發力的訓練,但目前為主還沒看的很懂,領悟不到跟登山之間的關聯QQ。 </div><div>總之增進爆發力與速度也都需要肌力。要將肌力視為建構一切的基礎,但別只想到單純的雙側肌力的概念,要將焦點放在特定的單邊肌力上。因此書中除基本的深蹲動作外,很強調單腳的訓練動作。下半身肌力要以單邊訓練為主這樣的概念,是根據一項簡單的想法:在運動中大多數的時間都是用一隻腳在跑步或跳躍的。
</div><div><br /></div><div>不過關於下半身爆發力與敏捷度的訓練也許對越野跑下坡有幫助。
因為你必須要有單腳的肌力與爆發力還有離心收縮的肌力,才能用來應付運動場上快速變換方向與加速的場合。在體能訓練方面大師是不建議做長距離的慢跑,而是以加速、減速、轉換方向為主的折返跑訓練。 </div><div>而在跑山徑變化多端的下坡路時,你需要的能力似乎也是一樣(?),瞬間減速急停以緩衝衝力(離心肌力),快速轉換方向與腳步(敏捷度)接著再加速(肌力與爆發力)。
因此書中許多以跳躍來訓練爆發力的增強式訓練,還有用敏捷梯及折返跑的敏捷度與變換方向訓練,也許是可以考慮增加的菜單?有沒有大師可以出來指點一下QQ
</div><div><br /></div><div>然後熱身動作也是一大篇,十年前看了運動科學的文章是說不用拉筋,拉筋反而會讓肌肉過度放鬆影響運動表現,本廢從此登山前不再做什麼愚蠢的拉筋動作了。但書中新的觀念拉筋又回來了!現在不只要拉筋,訓練前還要先滾再拉再動態熱身,看得我都累了.......
</div><div><br /></div><div>基本上滿多的觀念都跟 TFTNA 這本登山訓練神書講的差不多,都是強調肌力訓練要以實用的全身性動作為主,然後漸進式的增加阻力。</div><div>除了兩項,一是強調核心訓練的重點應該在穩定度而不是腰椎活動度,照這樣來講雨刷跟仰臥起坐都不是很理想的核心訓練動作;二是強調不要練太多心肺耐力訓練,否則會削減掉運動員的速度,但書中主要的對象是競技運動員而不是長時間耐力運動員,單純登山的話到底需不需要爆發力與加速能力本廢還是存疑啦。 </div><div><div><br /></div><div>而 TFTNA 中關於肌力訓練動作的部分其實著墨不多,這本書剛好可以拿來補充增加信仰值!</div><div><br /></div><div><a href="https://www.books.com.tw/exep/assp.php/elliotway/products/0010763998?sloc=main&utm_source=elliotway&utm_medium=ap-books&utm_content=recommend&utm_campaign=ap-202007" target="_blank">麥克波羅伊功能性訓練聖經 </a></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-42196260213165191292020-06-21T13:03:00.003+08:002020-12-12T13:05:14.391+08:00<深夜廢文> 關於登山界的弱與所謂的變強?<div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;">
<br /> <table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto;"><tbody><tr><td style="text-align: center;"><a href="https://www.blogger.com/#" style="margin-left: auto; margin-right: auto;"><img border="0" src="https://1.bp.blogspot.com/-Q3gaXUoGRBc/Xu7pynEc0qI/AAAAAAACyWo/dfUCNE4NGoMzsofpI36tuf6CPlHYs2RZQCLcBGAsYHQ/s640/P_20190805_112739.jpg" /></a></td></tr><tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">找不到登山的意義.....</span></td></tr></tbody></table><br />最近遇到的每個人都要談論兩趟的梗,本廢魯跟不上話題覺得很邊緣就去追了一下,感想只有一個:台灣登山界好弱,竟然連這種程度的話題都還要吵QQ <br /><br />其實跟那種眼界太低、程度差太多的人講太多也沒用啦對牛彈琴而已。以前貓腿都會帶貓爬山,平常都走一些奇怪的路線遇不到人,難得有次在中央尖山頂上遇到山友,山友一直追問錐錐(貓本人)好厲害爬了那些百岳。蚯蚓(貓主人)想了老半天終於想到義西請馬至,結果那山友好像覺得聽錯又再問了一次,再回答他一次義西請馬至,只得到喔~~~~的敷衍回答話題就結束了。<br /><br />台灣登山界也差不多,整個根本就還活在石器時代裡,歐美日韓(搞不好連中國都快屌打我們了,還是已經?)都已經開始蓋世界奇觀了我們還在已知用火......一堆人仍然活在二三十年前不知改變。<br /> 出國隨便爬個世界百岳都要什麼生死交關、歷盡艱辛、燃燒生命之類的,不然就是什麼撤退的勇氣啥小的,啊簡單講就是太弱太廢太爛啊幹!<br />今天有篇文章寫一個人去爬玉山多艱辛多困難,最後登頂時覺得太危險撤退你會怎麼想?大概頂多就是給個曖昧的微笑或是根本連看都不會看吧。<br /> 不然就是什麼在山上跑步很危險啦破壞環境巴拉巴拉的理論。<br />什麼在碎石坡上滑落制動冰斧要拿七八十公分當杖用的啦。<br />什麼一下雪就立即封山管制,然後還規定要檢查冰爪但不一定要帶冰斧的詭異邏輯。<br />什麼輕量化背太少不安全一定要穿高筒登山鞋才安全的啦<br /> 本廢在嘉明湖值班每天半夜都被吵起來睡不著只好沉思登山的意義,最主要大概就是台灣登山界所謂的登山根本就跟國外的登山完全是不同世界的登山吧?國外所謂的登山(Mountaineering)和台灣所謂的登山(hiking),基本上不論技術體力或難度,大概就像 CPBL跟 MLB的差距。悲觀一點的看,可能甚至連人家 hiking的程度都比不上QQ <br /><br />看看加拿大對 hiking guide的基本要求:<br />You have the skill, confidence, and personal fitness to guide clients through rugged, strenuous on- and off-trail conditions.<br />This may include travel on snow, talus, scree, meadows, and marshlands while carrying a pack on day hikes and/or multi-day hikes.<br /><br />健行嚮導要求能熟悉任何地形,不管是在 on- and off-trail 的環境除了冰河、高山(Alpine)、與需要用到繩子的攀爬地形外,要達成這些要求可能至少都需要超過一年以上的訓練與經驗累積。台灣勒?基本只要你會喝酒嘴砲燒熱水拍美照就可以出來帶隊了啦幹!在山上常常看到一些狀況外、觀念似是而非的嚮導也在開職業隊就覺得可悲。<br /><br /><blockquote>這世界上沒有什麼強者,只有想要變強的人。弱者並不會承認自己軟弱,當你意識到自己的弱小,就已經在變強的路上了。<br /> -浪人劍客</blockquote><br />四年前我們去了瞎摸你與瑞士登山後,雖然原本就覺得沒有多強,實際爬過才發現根本是超弱。心肺弱技術弱攀爬能力也弱,光 approach就累死了,更不要說爬路線了。在外國人眼裡我們大概就像你在百岳路線看那些菜鳥的感覺一般,每次被人家說厲害都覺得很羞愧,根本就廢到爆的魯蛇。<br />回來把登山訓練聖書認真讀一遍,整個打掉重練,才明白以前的訓練都是自我感覺良好的亂練一通<br /><br /><a href="https://www.bookdepository.com/Training-for-New-Alpinism-Steve-House/9781938340239/?a_aid=1117" target="_blank">訓練聖書參考</a></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><br />追隨大神的書才發現野跑還有週期化訓練的重要性(台灣沒雪滑只能跑步),國外大神真大大們我看幾乎都是冬天越野滑雪夏天野跑的,這兩項都是爆心肺與要求下半身肌力的訓練。<br />重點是要把訓練菜單列出來,並且搭配可量化的數據(心跳、時間、重量等),有東西參考會比用"感覺"的訓練計畫好很多。然後肌力訓練是台灣登山者最常忽略的一項,不斷的爬山與攀岩當然也是會進步啦,但效率效益差搭配週期化的肌力訓練很多。且肌力訓練還有降低受傷的優點(但本廢怎麼最近兩年都一直傷QQ)。</div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;"><br />所謂週期化簡單講就是低強度高組數的適應期(Transition,讓身體準備好接受訓練),接著是高強度低組數的累積期(base,為了讓身體接收更強訓練的訓練。累積足夠多的基礎肌力心肺去面對更強的訓練)。最後才是專項訓練期(specific,針對你的目標運動的訓練)。 <br />很多人錯誤的誤會所謂的訓練的意義,以為百米選手就是每天衝刺百米,足球員就是每天不斷的踢球,攀岩者就是不斷的攀岩當訓練。就像前面講的,當然這樣你還是會變強,對於新手任何訓練都會進步,但當你要更進階時就很容易進入平原撞牆期。 <br /><br /></div><div class="o9v6fnle cxmmr5t8 oygrvhab hcukyx3x c1et5uql ii04i59q" style="margin: 0.5em 0px 0px; overflow-wrap: break-word;">接著又要連續上山工作,下個失業周期再來繼續談週期化訓練</div>
<div id="gtx-trans" style="left: 476px; position: absolute; top: 2121.8px;"><div class="gtx-trans-icon"></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-32979602140219523372020-03-18T01:06:00.002+08:002020-03-18T01:36:12.483+08:00登山的意義?<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #bf9000;">登山的意義 By 戴子姊姊</span></td></tr>
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上週在山上巧遇好久不見的秋姐,秋姐準備了一瓶阿貝10年,然後魚大上來探班也準備了一瓶格蘭傑,在十天酒都不夠的狀態下簡直是痛哭流涕。<br />
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而那麼剛好,這兩瓶酒就是當初秋姐帶我進入威士忌這不歸路的開端,本魯28歲前是很討厭喝酒的,想說這麼難喝的東西只有腦袋有問題的人才喝得下去。<br />
結果在山上喝了這兩瓶,發現好的威士忌根本就是人生縮影,辣中帶甜、甜中帶苦,充滿不同層次,一杯裡面就是個小宇宙,從此再也無法回頭.....<br />
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總之這個巧合加上9分醺的薰陶,在角落思考著登山的意義的同時,突然思念起那回不去的探勘歲月,與剛開始爬山充滿熱情的懵懂時光。<br />
當然現在依然是充滿著熱情上山工作啦!但除了野跑外好像很少有興奮的感覺了,覺得想哭<br />
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關於登山的意義另一位酒友詹哥引述的二分法非常精闢,雖然本廢最討厭二分法但也完全無法反駁。 <br />
"Chasing angels or fleeing demons" 基本上上山的意義大概就是這兩種頂多或在是與不是之間而已。<br />
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逃離山下的紛擾去山上尋找心中尚未崩壞的地方<br />
是為本季登山的意義<br />
嗚嗚人生好難QQKuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-33591328992003540032019-08-03T04:36:00.005+08:002021-02-28T08:18:07.429+08:00尋找 Alpine Climbing 的意義<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="https://1.bp.blogspot.com/-auEtfoRLZtw/XUSaip5DMsI/AAAAAAACm30/6WMacSVrookbl_nJI1S-bjsct8ECfq_dACKgBGAs/s1600/P_20190801_100459.jpg" style="margin-left: auto; margin-right: auto;"><img border="0" data-original-height="1188" data-original-width="1600" height="474" src="https://1.bp.blogspot.com/-auEtfoRLZtw/XUSaip5DMsI/AAAAAAACm30/6WMacSVrookbl_nJI1S-bjsct8ECfq_dACKgBGAs/s640/P_20190801_100459.jpg" width="640" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span face=""roboto" , "arial" , sans-serif" style="font-size: 16px; letter-spacing: 0.1px; white-space: pre-wrap;"><span style="color: #bf9000;">Matterhorn (4478m), Lion Ridge AD+</span></span></td></tr>
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<blockquote><b>在暴露感極大的路線上,一次又一次不斷的被恐懼侵蝕心靈,強迫自己面對自己脆弱怕死的一面,之後,感到自己真切的活著。</b> </blockquote><blockquote><b>這就是 Alpine climbing 的意義之一 </b> </blockquote></div><div><span><a name='more'></a></span><div><br /></div><div>
三年前爬過 Matterhorn(馬特洪) 瑞士側的 Hornli Ridge </div><div>超廢的,才AD難度,來回卻花了將近16個小時才爬完。(該不可上一般寫10小時左右)
事後分析大概就幾個原因:</div><div><br /></div><div> 1. 系統架設太慢沒效率:<br />在一般有固定點的路線上,看很多 guide 都是直接鉤環+義大利半扣就確保客人上來,有時甚至就石頭、岩角繞一繞簡單確保而已。不像我們不知道在分力、架確保器衝啥小</div><div><br /></div><div>2. 太多無意義的等待時間(拍照、在確保站邊閒聊邊吃東西、在簡單路線上慢慢爬繩隊):<br />爬 alpine 就是不能浪費任何時間,積沙成塔,速度就是安全(Speed is safety) </div><div><br /></div><div>3. 找路:</div><div>這點基本上本廢魯覺得住在台灣就是沒救了。像爬馬特洪本廢魯手邊有三本該不可,有不同的路線敘述與照片或圖片標示,且本魯累積多年中級山探勘經驗,自覺路感非常好,過困難地形時都會自動浮現一條路線在眼前那種自我感覺良好。</div><div>但當你身在其中時,有時就是會發現自己根本他馬的不知道自己在哪裡的情況,該不可怎麼對照片怎麼看就是他馬的完全連結不起來,幹!
這也是我覺得台灣人出國爬最大的難關,其實說真得純技術難度TD以下都沒有多大困難,最難的是找不到路或不確定路的心理壓力帶來的心力交瘁。 </div><div><br /></div><div>4. 對暴露感的恐懼承受度太低:<br />在低風險的地方不論是上攀過多的保護與結組繩隊攀爬都是浪費時間的。就像之前說過,我覺得至少要練到 D等級左右的路線都要敢 solo or runout 才行,不然根本不可能趕上該不可上寫的攀登時間。或是下降時浪費太多時間在垂降上,之前幾次的攀登經驗覺得垂降根本就是全世界最浪費時間的一種下降方式。</div><div>所以你注意看 guide 在操作,除非必要否則都不會開繩垂降,最常看到的方式就是用義大利半扣放客人下去,然後自己快速的下攀下去。 經驗不夠就是會輕易被不必要的恐懼控制你的心靈,大多時候其實路線難度不難,但就是不知道在怕啥小。(參考一下最後大神的影片就知道) </div><div><br /></div><div>-------------</div><div>那年回來後就發誓要找機會再爬一次馬特洪,測試自己到底有沒變強那麼一些些 </div><div>之前看了 Kilian 大神馬特洪速攀的影片後,很想也試試義大利這一邊。</div><div>本來想走 Lion ridge 上,Hornli ridge下的經典橫渡走法,後來評估了一下還是覺得自己不夠強到能 carry 人爬那麼長的路線 ,最後還是選擇原路上下。</div><div><br /></div><div>本次攀登除了找路這點就像我說的沒救了以外,試著修正之前爬太慢的問題。 </div><div>架設確保用更快速的方式(幾乎都是義大利半扣或 running belay)、盡量利用上方確保與塞車等待的時間吃東西喝水拍照 、盡可能的用短繩同時攀登的方式行進、所有路段都不開繩垂降,用下放隊友+自己下攀的方式下降。</div><div> </div><div>結果還算可接受,一般該不可寫的攀登時間是 4-6小時,我們只花了4小時20分就登頂了,扣除掉中間塞車、拍照的時間,人生總算難得爬得比該不可快了QQ,但中間也是有一小段面臨找不到路的困境。
</div><div><br /></div><div>基本上本廢魯覺得 Lion ridge 找路並不是太困難,因為超有病的義大利人整路綁了一堆固定繩!只有幾小段沒走在稜線上的地方容易迷失,整體我覺得比 Hornli ridge 好找路多了(也可能三年前太廢)。 但雖然固定繩多到拉好拉滿,但路線難度是真得就像該不可寫的比 Hornli 難一點,暴露感跟攀爬所需的體力是多一些。 </div><div>還沒真正爬過義大利這側前,看大神的影片還自以為的想說整路都是拉繩也沒多難吧,跑那麼快只是剛好而已。親自爬過以後,我今天跪著重看一次大神破馬特洪速攀紀錄的影片以示敬意。 </div><div><br /></div><div>Kilian 大神從山下小鎮 Breuil 2009m 開始跑,花了 2小時52分2秒來回;本廢魯從中間山屋 Carrel hut 3829m 開始爬,花了 9小時20分來回,從山屋下山又花了將近 5個小時...........
這就是每次爬完一條路線就想放棄登山的原因...................</div><div><br /></div><div><br /> <span face=""roboto" , "arial" , sans-serif" style="background-color: white; color: #202124; font-size: 16px; letter-spacing: 0.1px; white-space: pre-wrap;">
</span> <span style="background-color: white; font-variant-ligatures: none; letter-spacing: 0.1px; white-space: pre-wrap;"><span face=""roboto" , "arial" , sans-serif" style="color: #202124;"><iframe allow="accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture" allowfullscreen="" frameborder="0" height="315" src="https://www.youtube.com/embed/vAeHysSVMUk" width="560"></iframe></span></span></div></div>KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0tag:blogger.com,1999:blog-28019379.post-51787840411211852432019-05-21T20:16:00.007+08:002023-09-06T11:35:47.991+08:00Training for Ice and Mixed Climbing 1 給冰攀與混和攀登者的訓練 from House大神<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
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<tr><td class="tr-caption" style="text-align: center;"><span style="color: #b45f06;">本廢不會冰攀這不是我</span></td></tr>
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被大雨困在山屋七天不能出門,很無聊就想說把教主的冰攀、混和攀登訓練的文章翻一翻免得自己每次看都要重想一次意思,一樣看不懂自己看原文不要電本廢魯QQ。<b><a href="https://www.uphillathlete.com/training-ice-mixed-climbing/" target="_blank">原文連結</a></b><br />
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基本上本廢現在上半身的訓練大致就是照這套在做,跟 <b><span style="font-size: medium;"><a href="https://www.bookdepository.com/Training-for-New-Alpinism-Steve-House/9781938340239/?a_aid=1117" target="_blank">Training for the New Alpinism</a></span></b><br />
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書中講得差不多,史提夫大神人真得很好,不買書基本上看他們的網站也差不多了。然後除了上半身外,攀登還要練下半身跟有氧,所以還要加上跑步、負重、跑上坡等,如果你不爬技術性登山(Technical Alpine climbing)只是一般登山(Mountaineering)就主要是練下半身,加上一點核心與強度訓練就夠啦。如果你是在台灣登山(Hiking),隨便啦開心就好。<br />
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史提夫教主從1988年開始就一直在為了冰攀和混和攀登(Ice and mixed climbing)做訓練。如今當他閉上眼睛,就會想起冰攀和混和攀登帶他到達的所有壯闊雄偉的地方。無庸置疑的,就是因為經過訓練,才能帶他進入到這些地球上最原始狂野的地方。冰攀和混和攀登兩者都是阿爾卑斯攀登(Alpine climbing)的核心技能,而它們本身各自也是很有趣的活動。</div>
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想了解怎麼去做冰攀和混和攀登的訓練,首先要了解那些身體上的部位會被使用到。</div>
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典型的冰攀動作會對小腿,也會對肩膀的旋轉肌群、三頭肌、和特別是前臂帶來沉重的負擔。</div>
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你的核心必須在向內凹或向外凸的延展姿勢下都要很強。你還必須能夠把你的雙腳膝蓋拉高,有時甚至要高到你的胸前,同時還要穿著沉重的靴子與冰爪。有時還要能橫向地踢出你的腳。</div>
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最後的但同樣重要的,垂直的冰壁需要你用你的手臂一次又一次的拉起你的全身往上。</div>
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混和攀登地形 - 攀爬石頭有時點綴著冰的地形,是 alpine climbing 最普遍會遇到的,也吸引著一小部分的業餘和職業混和攀登者(如世界盃冰攀賽)。</div>
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這種地形的身體要求就很接近運動攀登者。一隻手向上伸長,另一隻較低的手要 lock-offs,伸展的腳趾頭同時還要做著一些不尋常的技巧,像是drop knees、figure4s、figure9s等。使得困難的混和攀登成為最需要力量的攀登項目之一,就像運動攀登一樣。</div>
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<span style="font-weight: bold;">什麼是最好的訓練方法?</span></div>
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很多人會跟你說技巧或是動作很重要巴啦巴啦的。但根本上來講,力量才是一切。所以冰攀和混和攀登的訓練主要是在健身房或是攀岩場進行。(其實家裡買些啞鈴沙袋就夠了)</div>
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這兩項運動都不太需要有氧能力,除非你是肥宅,那減掉重量比起訓練力量是更有效率的方式。此時你可以每一週增加兩到三次的有氧運動。</div>
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答案取決於你的目標。如果你希望能達到最強自我的狀態,那將需要好幾年甚至需要超過十年以上持續有目標性、聰明的訓練才行。這也是世界頂尖者為什麼變成頂尖的方法。後天訓練總是勝過先天的資質。(本廢魯人生已無望QQ)</div>
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建議最少需要八周的訓練。如果你沒有時間,兩到四週的訓練計畫也可以,有總是比沒有好,但是多數人在這麼短的時間內將不會看到明顯的進步。</div>
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八周是最短可以看到明顯進步的時間,如果你有越長的時間可以投入訓練,那將會得到更明顯與更大的收穫。16周是我最常要求大家採納的,如果可以24周更好。</div>
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這個時間架構是基於人類生理學和我們身體如何適應訓練壓力而訂出來的。</div>
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訓練的訣竅很簡單:施加身體訓練壓力接著休息,然後施加更高一點的訓練壓力接著在休息,不斷不斷的重複。</div>
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<span style="font-weight: bold;">訓練基本原則:持續性 Continuity, 漸進性 Gradualness, 調整性Modulation</span></div>
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持續性:指的是持續不中斷的訓練。但並不是說我們應該要每天不斷的訓練,這將會導致受傷。而是說去仔細規劃這一次訓練跟下一次訓練的間隔,讓它剛好和你完全從上一次訓練壓力中恢復的時間點一致,用專業的說法就是在超恢復期接著下次訓練。</div>
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漸進性:是指你必須從每周慢慢的增加訓練壓力。增加的太少將會導致平原期,增加太快將會導致停滯期,之後開始衰退。</div>
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調整性:指的是變動訓練壓力從艱辛到簡單的。這可以從一天一天的循環期到一周一周的循環期的角度來調整。正確的調整可以讓身體有機會去稱受之前的壓力。(光看文字我也看不懂,但意思應該就是,雖然要漸進的增加訓練壓力,但是每周或是每月的角度來看還是要適當安排一些輕鬆的恢復訓練運動與減量,而不是一週七天每月四周都拚了全力去訓練)</div>
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很多人會想說,就像教主以前一樣的,既然冰攀的重點是上半身,那就不斷的拉單槓就好啦。如果你很年輕、很積極且有很強壯的肘與肩膀關節,這也許有用。實際上,有至少三個重要的階段去組成訓練。</div>
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核心強度,對於攀登動作來講無比的重要。但是目前普遍流行的簡單化核心體操運動,幾乎對攀登來說完全沒有什麼用處,當然有比沒有好啦。</div>
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像P90X,是對 muscular endurance(肌肉耐力)訓練的誤解與誤用。(本廢也不知道是什麼,總之就是像 youtube上那一堆HIIT 、XX分鐘核心訓練力量訓練等類似)</div>
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核心訓練跟所有其他的訓練一樣,需要遵循上面提到的三個訓練原則。</div>
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上半身的強度對冰攀訓練來說是最明顯重要的方面。除了上面三個原則外,還要做到下面兩件事。</div>
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第一,在手臂與肩膀部位開發高度的最大力量 max strength。</div>
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第二,發展肌肉耐力muscular endurance,其他地方可能叫做其他術語,如力量耐力strength endurance</div>
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要發展這兩個屬性並不是那麼難,但是需要正確的順序。太多人,包括教主年輕時,都是錯誤的從肌肉耐力muscular endurance 開始訓練。他曾經就是很單純的不停的增加拉單槓的負重量,並且在一天內能做多少下就做多少,接著過幾天等肌肉的痠痛過去後,再重複一遍。</div>
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這個大多數人所以為的訓練方式其實反而是倒退的。實際上,你需要三個階段去發展力量。</div>
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1.適應過渡期 (<span style="font-style: italic;">Conditioning</span><span style="font-style: italic;"> or Transition Period</span><span style="font-style: italic;">)</span>:</div>
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這是重要的階段且也是最難的階段之一。</div>
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此時期的訓練通常相當長,包含很多的組數與重複數,且通常在此階段很難看到進步,因此很難去保持動力持續訓練四到八周。力量的進步在下兩個階段將感覺快速又強烈,但如果你跳過這個階段,將會很容易就受傷,且會毀掉整個訓練進程,提醒自己保持在這個階段。</div>
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2.最大力量期 (<span style="font-style: italic;">Maximum strength Period)</span>:</div>
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這個階段的訓練是有趣、可以快速執行的,且你可以每周看到明顯的成長。沒有人不喜歡這個階段。</div>
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這個階段的基本原理是,去教導神經系統如何同時發動更多的肌肉纖維,去合作產生更多的爆發力。</div>
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3.肌肉耐力期 (<span style="font-style: italic;">Muscular endurance Period</span>):</div>
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這階段就是像許多現在流行的健身運動那樣,因為這些訓練運動感覺很困難、感覺很有趣、並且成長快速且易察覺的。直到你達到你身體潛能的極限,很巧的是,這個極限也剛好就是你在階段 1和 2中所顯露出或建立出的身體潛能極限。</div>
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所以如果你完整經歷過階段 1和 2,你的身體極限將比起跳過這兩個階段直接到階段3 進步更多。</div>
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好消息是你可以在階段 2和 3之間重複好幾次,至少兩到三次,之後才需要回到階段 1的基本訓練。</div>
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也就是說你可以延續這兩個階段長達 32-40周,在這之後就需要進入減量訓練期(taper),接著是表現比賽期(performance phase)</div>
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攀登運動傷害通常不是因為過度使用而導致,主要是因為無知,接著是自傲。每個運動選手都至少應該一年回到適應過渡期階段一次。最頂尖的職業選手這樣做,所以你也該這麼做。換句話說,並沒有所謂的過度訓練,只有恢復不足。</div>
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<span style="font-weight: bold;">要變強壯就要有大肌肌?</span></div>
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在這有一個重要的警告。某些人,像是青少年或是很久沒訓練的中老年運動員,需要去增加肌肉的質量。因為談白講他們就是沒有足夠的肌肉量去變得強壯,就算他們再怎麼加強肌肉的力量,還是不夠的。</div>
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此時就要先發展肌肉質量建立期,也就是一般健身運動所謂的肌肉增大。方法很簡單,就是去舉或是拉足夠的重量去讓肌肉力竭(通常是8-12下)。</div>
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就是這麼簡單,事實上,這也是多數人的訓練方法,他們讓肌肉大到超出他們參與的運動理想的肌肉量。所有的攀登者都需要帶著所有沉重的肌肉和他們一起往上爬,所以我們希望它們可以保持在最低限度的肌肉量就好。</div>
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(要怎麼判定多少是夠?本廢也不知道,但書中教主是說大部分的成人是不需要特別增大肌肉量的。因為不管是爬山或攀岩都需要帶著自己的重量往上,所以階段2是最主要的訓練階段,強調的是發展最大力量 (<span style="font-style: italic;">Maximum strength</span>),讓現有的肌肉纖維連接在一起,以發動更多的力量。)</div>
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待續~</div>
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實際訓練內容等本廢下次又閒閒沒工作吃土的時候吧,大概半年後我猜....</div><div><br /></div><div><a href="https://elliotway.blogspot.com/2020/12/training-for-ice-and-mixed-climbing-2.html" target="_blank">第二篇</a></div><div><a href="https://elliotway.blogspot.com/2020/12/training-for-ice-and-mixed-climbing-3-3.html" target="_blank">第三篇</a></div>
KuoWei Changhttp://www.blogger.com/profile/04129995379648309689noreply@blogger.com0