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 | Weekly | Episodes | 165 | Founded | 4 years ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Number of Listeners | Categories | RunningNutritionSportsHealth & Fitness |
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本期班会，我们主要讨论了跑步训练中的步频调整、伤病预防以及跑后营养补充等话题。
1、训练情况总结训练进程已进入基础期，长距离和强度课的负荷相对较低，整体完成情况理想。新同学适应较快，但需注意身体疲劳的积累。建议补课优先选择长时间的有氧训练，如周末的越野赛可作为交叉训练，但需提前补充有氧训练。
2、恢复问题解答通过静息心率和睡眠质量判断恢复情况。静息心率恢复到赛前平均水平且稳定，睡眠质量好，食欲正常，表明恢复良好。赛后需进行肌肉和关节的深度放松，再进行低强度恢复跑。训练后的恢复相对简单，不需过多担... more
本期PB计划，我们深入探讨了如何在冬季维持高质量训练的实际方法。除此之外，还有非常精彩的分享，从跑者小常在伤病困扰下5公里跑进20分，到海涵时隔两个月再次在重庆马拉松以2:45:31PB达成国二目标的经验。同时，我们邀请了营养师Julie为大家解读应对不同课表和跑步时间的时候，如何在跑前做好能量补充。
⏳ 时间线00:01:57 晨跑的思考：数据是参考，体感是决策依据00:06:54 冬季训练安全：-15℃极端天气下的装备与场地选择00:12:17 跑步机训练00:22:01 伤病期的交叉训练如... more
本次班会可谓是内容丰富。
大家一起复盘训练情况之余,Julie给大家分享了"铁元素"之于跑者的重要意义，以及如何补充。
另外，Sunny和吉鲁分别分享了厦门马拉松和休斯敦马拉松的经历和感受，吉鲁还特意和大家分享了她对整个赛前充碳的研究和实操经验。
一起来听听吧！
感谢AG1小绿粉和高驰Coros对本季PB计划的大力支持！=======================微博 / 小程序 / 服务号 / 小红书：@跑者日历公众号： 跑者日历RUN365各音频及播客平台：跑者日历跑者日历播客矩阵：跑者日... more
本期班会上，大家问了不少关于"恢复"的问题。
看来大家在训练正式开始三周的这个时间点，都感受到了课表还是有些强度的，如果恢复，自然成了大家关心的重点。
教练对于如何恢复做了详细的解答，其实，最好最直接的恢复方式，很简单，但对于现代人来说，又很难做到。
另外在营养版块，Julie和我们分享了三大基本元素的话题。
详细内容，一起来听听吧。
感谢AG1小绿粉和高驰Coros对本季PB计划的大力支持！=======================微博 / 小程序 / 服务号 / 小红书：@跑者日历公众号... more
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Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #250 |  Australia/Sports/Running |
Apple Podcasts | #3 | China/Sports/Running |
Apple Podcasts | #5 |  Taiwan/Sports/Running |
Apple Podcasts | #14 |  Hong Kong/Sports/Running |
Apple Podcasts | #45 | China/Sports |
Apple Podcasts | #52 | Taiwan/Sports |
Apple Podcasts | #58 |  Austria/Sports/Running |
Apple Podcasts | #67 |  Singapore/Sports/Running |
Apple Podcasts | #121 |  Poland/Sports/Running |
Apple Podcasts | #127 |  New Zealand/Sports/Running |
Audience Metrics
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| Listeners per Episode | Gender Skew | Location | |||
|---|---|---|---|---|---|
| Interests | Professions | Age Range | |||
| Household Income | Social Media Reach | ||||
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Which podcasts are similar to PB计划?
These podcasts share a similar audience with PB计划:
1. 跑者日历
2. 装备说
3. 自习室 STUDY ROOM
4. fit4life | fitgirl weekly chat
5. 知行小酒馆
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PB计划 launched 4 years ago and published 165 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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