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 | 171 | Founded | 4 years ago |
|---|---|---|---|---|---|
| Language |  ZH-CN | Number of Listeners | Categories | Health & FitnessRunningNutritionSports |
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Latest Episodes
本期节目聚焦于春季比赛季的实战策略，从高温配速调整、起跑战术到特殊饮食的营养补给，为跑者提供了一份详尽的“参赛指南”。
你将会听到：
高温/高海拔比赛下的配速调整策略与目标管理半马/全马比赛的起跑配速策略及赛前热身技巧针对素食、无麸质、乳糖不耐受跑者的营养补充建议比赛中上下坡的跑法与体能分配原则如何制定计划并有效提升5公里成绩乐律，PB计划“三季学员”，分享一年内四场全马连续PB的心路历程与心态调整秘诀排骨同学分享纽约半马参赛体验营养部分，讨论特殊饮食人群的营养摄入问题
时间线01:13 赛季初... more
随着赛季的临近，班会上关于比赛的问题自然越来越多了。本期班会咱们就来集中讨论这些问题，从亚高原策略到赛后恢复，干货满满。
你将会听到：- 赛季实战策略：如何应对兰州等亚高原马拉松？小腿抽筋的预防与处理（压缩腿套、肌贴）。武汉马拉松等有坡赛道的跑法技巧（上坡小步快频、下坡顺其自然）。- 背靠背比赛的恢复：密集赛程下，如何通过睡眠、饮食（赛后及时补充、避免饮酒/辛辣）、冰敷、低强度慢跑等方式加速恢复，并避免在周中进行大强度训练。- 无赛期的训练安排：如果没有比赛，应专注于弥补短板（如力量训练），并通... more
主要讨论话题：
赛季关键期训练提醒：梁老师总结了节后高强度训练中暴露的问题，并给出针对性建议。赛前营养策略详解：营养师Julie深入讲解了什么是“充碳”、具体如何操作以及比赛中的补给策略。听众训练问题答疑：针对LSD跑不下去、赛前力量训练安排、比赛撞墙如何调整等具体问题进行了讨论。背靠背跑马经历分享：听众Black分享了自己在大阪马拉松成功破三，并紧接着在东京马拉松担任“兔子”的实战经验与趣事。
时间线01:41 梁老师总结近期训练问题与建议10:34 引入营养话题：赛前“充碳”详解28:36 ... more
马年快乐！
在马年第一期班会中，教练和学员们一起复盘了春节训练情况，并针对即将到来的赛季，重点讨论了赛前减量、补水策略等关键问题，帮大家扫清PB障碍。
主要讨论话题：
春节训练复盘与调整：分析假期训练“两极分化”现象，为“跑太多”和“没怎么跑”的学员分别提供回归正轨的实用建议。赛前减量的科学与艺术：解释为何赛前需要减量（清除疲劳、补充糖原、修复线粒体），并提供具体的减量周期参考（如赛前2-3周训练量降至70%、50%）。常见训练问题快问快答：包括间歇跑掉速如何处理、赛前是否加练肌力、对长距离配速... more
Key Facts
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Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #220 |  United States/Sports/Running |
Apple Podcasts | #104 |  Canada/Sports/Running |
Apple Podcasts | #3 | China/Sports/Running |
Apple Podcasts | #8 |  Taiwan/Sports/Running |
Apple Podcasts | #32 | China/Sports |
Apple Podcasts | #33 |  Hong Kong/Sports/Running |
Apple Podcasts | #87 |  Austria/Sports/Running |
Apple Podcasts | #125 |  Japan/Sports/Running |
Apple Podcasts | #141 |  Singapore/Sports/Running |
Apple Podcasts | #161 |  Poland/Sports/Running |
Apple Podcasts | #170 | Taiwan/Sports |
Apple Podcasts | #193 |  New Zealand/Sports/Running |
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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Which podcasts are similar to PB计划?
These podcasts share a similar audience with PB计划:
1. 装备说
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How many episodes of PB计划 are there?
PB计划 launched 4 years ago and published 171 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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