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 | 186 | Founded | 5 years ago |
|---|---|---|---|---|---|
| Language |  Chinese (Simplified) | Number of Listeners | Categories | RunningHealth & FitnessNutritionSports |
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Latest Episodes
本次会议Julie针对跑后头疼、肠胃不适及全马补给策略进行了详细答疑，明确了钠补充与咖啡因摄入原则；随后Renee复盘了OCC赛事因赛前体力消耗过大导致抽筋退赛的经历，并分享了相关教训。
详细shownotes稍后补充。=======================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：跑者日历/装备说/PB计划/跑圈速递/首百计划商务合作请添加微信号：janicegooner加入听众群：请添... more
秋季赛季临近，PB计划的小伙伴们正按部就班推进课表。
两位教练首先总结了近期训练情况——反馈越来越清晰、补给意识显著提升，但同时也提醒大家：强度与跑量逐渐攀升的当下，伤痛隐患管理和以赛代练的策略性尤为关键。
在解答大家的问题之后，还有三位同学分享了最近参加比赛的经历和心得。你猜怎么着？三场比赛都是越野跑！
时间线
00:41教练总结训练情况07:23解答听众训练问题14:44肌肉不平衡与伤痛处理18:10多项目运动平衡建议18:34髂胫束综合征康复评估22:08康复按摩频率与必要性24:30超长... more
本期简介：跑休日和强度日的碳水到底差多少？跑完长距离没胃口、傍晚却暴饿，是身体在骗你吗？手表上的热量消耗能信吗？本期营养专场，一次讲清耐力运动人群的饮食逻辑：食物没有绝对的"健康"与"不健康"，只有时机对不对的选择。你将听到：
00:00 开场：这期分享从何而来
01:25 运动营养的三个特殊性
食物没有绝对的健康/不健康：跑前跑中吃"快糖"反而是助力
长距离后饥饿信号不可靠：白天没胃口、傍晚暴饿的原因与对策
摄入量随运动量动态变化：一份食谱打天下，对跑者不可行
06:00 碳水到底吃多少：低/... more
首先很抱歉，这期节目收声不完整，我们只能为大家提供一个仅有教练答疑的版本，还请大家见谅。一、碳水补给与肠胃训练
每小时 75g 碳水后出现腹泻等肠胃反应属正常适应期：最少 1-2 周改善，建议预留 2-4 周观察反应是否消失，消失后才能再往上加量。
日常训练的碳水量应比比赛高 20%-40%；比赛日实际摄入打 6-8 折即可，不必推太高——肠胃消化也抢供血（夏季血液优先供给皮肤散热）。
高碳水摄入训练源自自行车界（有人冲到 120g/h），越野/马拉松很少有人能耐受 120 以上，取决于个人肠胃... more
Key Facts
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Chart Rankings
How this podcast ranks in the Apple Podcasts, Spotify and YouTube charts.
Apple Podcasts | #250 |  Canada/Sports/Running |
Apple Podcasts | #206 |  Australia/Sports/Running |
Apple Podcasts | #216 |  Italy/Sports/Running |
Apple Podcasts | #3 |  Taiwan/Sports/Running |
Apple Podcasts | #3 | China/Sports/Running |
Apple Podcasts | #39 | Taiwan/Sports |
Apple Podcasts | #48 | China/Sports |
Apple Podcasts | #53 |  Singapore/Sports/Running |
Apple Podcasts | #54 |  Hong Kong/Sports/Running |
Apple Podcasts | #91 |  Austria/Sports/Running |
Apple Podcasts | #135 |  Switzerland/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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5. 一席
How many episodes of PB计划 are there?
PB计划 launched 5 years ago and published 186 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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