Following in Bolt's footsteps

Chapter 149 Sports and Science (hardcore chapter)

On September 9, Wu Ziyi and Wen Ying took a flight from Yangcheng Baiyun International Airport to Incheon, a cold country, and they will spend their National Day holiday in Jeju Island.

On the same day, the "Sports and Science" magazine published an article titled "Research on Sports Behavior: A Narrative of Sprint Technique Practice - A Dialogue between Wu Ziyi and Chen Zhili on Training Science".

Wu Ziyi, born on November 1996, 11 in Yongfu County, GL City, Guangxi, is a Chinese male sprinter and an undergraduate student at Guangxi Normal University.

2014年9月，吴子义在仁川亚运会以20秒02的成绩打破了末续慎吾在2003年创造的20秒03的亚洲男子200米纪录并摘得金牌。

2015年5月17日，国际田联钻石联赛上海站，吴子义以19秒93的成绩获得该站男子200米冠军，并再次刷新亚洲纪录平世界青年纪录（该记录创造者为世界飞人博尔特）。

2015年5月20日，国际田联燕京挑战赛，吴子义以9秒97的成绩成为电子计时以来第一个真正意义上打破10秒大关的亚洲人。

Since then, he has achieved many successes, breaking the men's 100m and 200m national records and world youth records in Rome and Lausanne.

燕京世锦赛，吴子义先在男子百米决赛以9秒91的平亚洲纪录成绩夺得铜牌，成为第一位在世界大赛中赢得男子短跑奖牌的中国运动员。之后的男子200米决赛，以19秒75的成绩绝杀霉国名将贾斯汀·加特林摘得银牌。男子4×100米接力决赛，以8秒88的亚洲历史最快第4棒分段成绩与队友摘得该项目银牌并再次刷新亚洲纪录。

From September 2015th to 9th, 15, three dialogues were held with Wu Ziyi on sprint training and competition in Guilin, and Dr. Zhou Weifang was in charge of audio and video recording.

1. Technical improvement of stride change and starting technique

Chen Zhili (hereinafter referred to as "Chen"): The progress of Chinese track and field is the collective efforts of generations of training teams. , have been working hard for it.The wisdom of several generations has finally been fulfilled in you. We are sincerely delighted to see you running 9 seconds in the Bird's Nest.

Especially seeing that you continued to break through yourself in the next Diamond League and World Championships. You ran under 4 seconds 10 times in a year, which is a sign of technical stability.We have analyzed and studied your World Youth Championship last year, the Youth Olympic Games and this year's competition. There is a significant change indicator, which is your stride length and stride frequency.

With the improvement of your performance, your stride length is getting smaller and shorter, and your stride frequency is getting faster and faster, instead of the track and field textbook saying that running performance is equal to "stride length × stride frequency", does it mean that "Stride length" and "cadence frequency" are two factors to improve performance?
Wu (hereinafter referred to as "Wu"): In fact, it is more appropriate to use my brother Tian, ​​that is, Su Bingtian, as an example.He changed his starting foot during winter training last year. In 14, he ran 100 meters in 47 steps, and this year he took 48 steps.

Chen: According to the data of our step counting, when you ran for 14 seconds and 10 in 20, you took 42.5 steps. This year, after running for 10 seconds, you took 43.5 or 44 steps.The first question I want to ask is, is your stride reduction intentional, or is it just running out?
Wu: They ran out.

Chen: "Well, it came out of "running", not deliberate "practicing" in the training plan, did it?
Wu: I actually didn’t deliberately count my steps during training. After analyzing my game last year, Coach Randy said that my steps were too big, especially in the first 30 meters. Good for my start.In 14, I broke through 40 seconds in the last 3 meters, but the first 50 meters were really a mess.So Coach Randy set up a series of training for me, focusing on strengthening my strength, as well as the height of the soles of the feet from the ground when starting the scissors and so on.But I didn't deliberately stipulate how long the first step should be taken, and how long the second step should be taken. Anyway, they ran out naturally in training and competitions.

2. Rationality of energy utilization during running

Chen: Ziyi, I saw in the "Journal of Yenching University of Physical Education" that there was a paper written by a researcher from the General Administration of Sport of China. It was about your technical analysis of the 5-meter race in the Yenching Challenge in May.In that game, you had always been ahead of Blasey, who was in the bad country, and lost in the final stage, ranking No.2.Even if there is no data, you can find the problem by direct observation. From the start to the middle of the run, I visually judge that you are at least 80 meters ahead of him, and you lose in the last 20 meters, or more precisely, you lose in the last 4 steps.He is 9 seconds 95, you are 9 seconds 97.I remember you said in the post-race interview that you thought you were running well all the time, but then out of the corner of your eye you saw Blasey was about to catch up, so you accelerated, and you lost instead.Statistically speaking, you say "acceleration", but the instant speed is decreased.

Wu: I remember that he seemed to be separated from me by a track, I was on the fifth track, and he was on the seventh track.

Chen: Yes, you are relatively close, which is very important, which just shows that you are doing "accelerated" psychological reactions.The pressure line 10 meters behind you is very heavy, and the steps are very large. I would like to ask if this is part of your technique, or is it the result of your sprint?

Wu: It was intentional. Generally speaking, you always run ahead, and suddenly the person next to you tends to catch up with you. If you care about him competing with him, your rhythm will be messed up at this time.After that, your steps will be very hard, and then your stride frequency will decrease, and your stride length will become larger. If the ratio of this change is not well controlled, it will slow down instead.

Chen: So it's an instinctive reaction of your body, that is, you want to go fast but can't get up. The result of this "want to speed up" is that the stride length becomes larger, not the speed increases.The so-called "sprint" is not an increase in running speed, but an increase in stride length. On the contrary, the opportunity to accelerate the forward swing is lost, and the effective performance of the results is affected due to the occurrence of invalid vacation.Just like your idol Bolt, his rear speed drop value is relatively low, and the utilization rate of energy is actually very reasonable.

Wu: Yes, for a 100-meter late runner like me, in fact, in the final sprint stage, there is no need to increase your stride too much to press the line, or it will slow down instead.So after that time, my 200-meter pressure range was not so large. Instead, the last three steps of the 200-meter will be deliberately stretched to the limit stride, because your stride frequency will definitely drop at the end of the [-]-meter. The speed itself has dropped to a certain level. At this time, increasing the stride and completely leaning forward to press the line will have a good effect.

Chen: For example, you beat Gatlin in the men's 200m final of the Yanjing World Championships?
Wu: Yes!
3. Discussion on the relationship between "quantity" and "intensity" in training
Chen: There should be a long vacation after returning from Zurich. After returning to Yanjing this time, we will start winter training, right?

Wu: Yes.So the coaches want me to take a good rest, because I did participate in too many games today, especially the Yanjing World Championships where I ran 8 shots, which is a great burden on my body.For example, I did not participate in the Suzhou National Championships on September 9th. Both Xie Zhenye and Pei Meng went.It is because of the example of Brother Liu Yi before, including Brother Bingtian, who also participated in a lot of competitions in 20 and won 09 gold medals. As a result, he rested for a long time due to injury and did not return until the Asian Games trials.

Chen: Many of the IAAF's contracted athletes now seem to have a lot of athletes who participate in high-intensity competitions for [-] or [-] times in a year?Obviously there is no time arrangement like the big cycle theory in traditional training textbooks.

Wu: No way?An athlete, such as Rodgers from the Mold Country, I have communicated with him. His competition frequency is very high, but it should not be more than [-] games.

Chen: It may be that our data is wrong.Let's go back to the topic. The earlier Soviet training science established a cycle theory of training period, preparation period, competition period, and recovery period divided by year. Today's competition practice has already broken through.For an athlete, he needs to be in a high-level economic environment to maintain his technical status, right?However, how does the big cycle theory, the principle of dividing the year as a cycle, adapt to the frequency of today's competitive competitions and the competitive environment of peak competition?For example, in the long winter training, do you have any performance test of competition intensity?
Wu: There are tests, but very few.We can memorize the 150 meters and 300 meters in normal running. After a stage of training, we will also test the 60 meters and 100 meters properly, but we will not simulate the competition environment in order to know our true strength. Then test, this is not in line with the winter training rules.

Chen: Is your winter training similar to what coaches often say in long-distance running training? They think winter training is a kind of "accumulation" and call winter training "eat volume"?
Wu: Yes, it is the amount of food you eat.The amount of food athletes eat in winter training is cyclical. For example, from the beginning of winter training, we eat about two months.After two months, the conversion will start. We need to convert the amount of running into speed. For example, we may run 100 meters for 13 seconds in the first week, and then slowly decrease and decrease until it is reduced to 11 seconds. It will end in about two months. No more overeating.The training plan enters [transformation]. For example, before running 8 or 6 100 meters (referring to each training unit), it is converted into 4 or 3.Your speed will also start to change, starting to reach 80% - 90% of the maximum speed, to 10 seconds 5, 10 seconds 2, and so on.

Chen: I see. It is such a step-by-step change. The number of runs in a training unit is reduced, and athletes are required to increase their speed (Wu Ziyi nods).There is an example, the Japanese sprinter Kiryu Xiangxiu, his training enthusiasm is very high, especially after you break through 10 seconds.So he kept increasing the volume for himself. In addition to the training plan made by the coach for himself, he also consciously practiced desperately.But the result is that he clearly ran 9 seconds 87 at a super-wind speed at the beginning of the season, but he didn't even qualify for the domestic trials in the World Championships.That is, not only did the training not work, but it produced side effects.

Wu: He is too anxious. He is not very old and young, so there is no need to fight so hard.I think it is better for him to stabilize his hard power within 10 seconds and 10 first, and there is no need to compete with me.He couldn't have run past me without getting hurt.

Chen: How long is your unit now?

Wu: If you only practice speed, it will take about two and a half hours. If it is strength + speed, it will take about four hours, divided into morning and afternoon.

Chen: So during the two and a half hours of training, did you run 100 meters? How many 100 meters did you run?
Wu: The training units are different every day. Sometimes I run 100 meters, and I also run 60, 80, 120, 150, and 300. Because I want to practice 200, I need to practice speed resistance.

Chen: We talked about a lot of problems in sprint training and competition this time. Ziyi, you directly presented the authenticity of the problems in the sports situation based on your own personal experience in training and competition. The research on this sports behavior, It provides narrative practice demonstration and subject professional research, which constitutes a mutual proof relationship.This has new methodological significance for physical education as the study of human sports behavior.Thank you Ziyi!
Wu: Thank you, Teacher Chen. If I have the opportunity to go to Jinling for training or competition, I will make an appointment with Teacher Chen again.

　This chapter is actually not particularly hard-core, because I removed all the hard-core parts and tried to leave a little soft and hard-core parts.The dialogue template for this chapter comes from "Sports and Science" Issue 2020, 04, which is a paid download from CNKI.Put a picture for everyone:
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(End of this chapter)