PB计划
跑者日历PB计划是一档声音真人秀节目。三名跑者，在两位教练的指导下，通过一个完整的训练周期，努力完成各自的马拉松PB目标。制订课表、执行计划、训练感受、跑步装备、伤病恢复等各个方面都会有所涉及。这将会是一次艰苦但令人期待的自我挑战之旅，欢迎大家和我们一起，见证突破！
| Publishes | Twice monthly | Episodes | 181 | Founded | 5 years ago |
|---|---|---|---|---|---|
| Language |  Chinese (Simplified) | Number of Listeners | Categories | RunningHealth & FitnessNutritionSports |
Listen to this Podcast
Latest Episodes
本期节目中，Julie为我们带来了一场干货满满的补给策略分享，从碳水、液体、钠三大营养素的具体摄入量，到如何通过8-10周长距离训练逐步训练肠胃适应比赛补给，再到常见问题的排查思路，可以说是面面俱到。无论你是路跑选手还是越野爱好者，这份“吃喝指南”都值得收藏！
你将听到：
- 补给三大件：碳水（每小时30-90g，按运动时长和强度调整）、液体（每小时250ml-750ml，按出汗量定）、钠（每小时300-600mg，看汗渍和头疼情况）
- 肠胃训练要趁早：从轻松跑开始适应，逐步增加碳水量，一次只... more
PB计划第10季正式开营！本季学员构成空前复杂——路跑、越野、hyrox“三足鼎立”，教练们面临“不可能三角”的难题。本期班会重点讨论了夏训策略、课表调整原则、营养金字塔以及如何与酷暑和平共处。你将听到1. 夏训生存指南：超过35°C别硬跑，跑步机是好朋友。别盲目追求“热适应”，除非你的目标比赛也在烤箱里进行。2. “不可能三角”：路跑、越野、hyrox 三选二可以，三选三？除非你每天有18小时训练时间。每周两次大课（长距离+质量课）必须吃，剩下自己看着办。3. 课表调整原则：周末背靠背（长距离... more
本期主要内容
1. 有氧训练反馈后程越跑越顺、跑完还能继续——说明强度适中。如果长距离后第二天犯困、疲劳，可能是训练过度，建议多歇两天。夏天跑不动？可以拆开课表（早2/3、晚1/3），完成比完美重要。
2. 高温心率压不住？别慌30多度心率上扬是生理正常现象，别因此“道心破碎”。高温+高湿建议跑室内，户外容易闷热难散热。出差/旅行耽误课表？灵活调整，持续动起来就不会退步。
3. 缺铁性贫血与运动女性跑者较易缺铁，医生建议补铁就乖乖补。注意身体信号：生理周期紊乱、恢复困难可能是透支。别盲目跟风补剂... more
夏天来了，跑步的“第一道坎”也来了——高温、高湿、心率飙升、睡不好、跑不动……本期我们带你拆解夏训核心法则：控强度、保恢复、补好水。同时，本周将迎来首次5K测试，从装备选择到配速策略，保姆级指南奉上！
你将听到1. 夏训六字真言：控强度，保恢复- 状态不好时，强度课可降为有氧跑或干脆休息- 别跟别人比跑量，要跟自己历史比——身体压力大是跑量增加的正常反应，硬撑=受伤
2. 补水不是“喝够了就行”- 跑前称裸重，跑后擦干再称，体重差=脱水量- 不同气温下脱水量不同，建议多测几次；长距离带水2500... more
Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #247 |  United States/Sports/Running |
Apple Podcasts | #154 |  Italy/Sports/Running |
Apple Podcasts | #3 | China/Sports/Running |
Apple Podcasts | #16 |  Taiwan/Sports/Running |
Apple Podcasts | #43 | China/Sports |
Apple Podcasts | #44 |  Singapore/Sports/Running |
Apple Podcasts | #45 |  Hong Kong/Sports/Running |
Apple Podcasts | #135 |  New Zealand/Sports/Running |
Apple Podcasts | #186 |  Austria/Sports/Running |
Apple Podcasts | #227 |  Switzerland/Sports/Running |
Apple Podcasts | #235 | Taiwan/Sports |
Audience Metrics
Listeners, social reach, demographics and more for this podcast.
| Listeners per Episode | Gender Skew | Location | |||
|---|---|---|---|---|---|
| Interests | Professions | Age Range | |||
| Household Income | Social Media Reach | ||||
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How many episodes of PB计划 are there?
PB计划 launched 5 years ago and published 181 episodes to date. You can find more information about this podcast including rankings, audience demographics and engagement in our podcast database.
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