The Toba training base is still relatively cold in the morning compared to the hot summer of the Eastern Plains.

Zhang Ben was wearing a thick tweed coat with a collar up, waiting for Wang Ben to get up for morning training.

It was morning, but it was already seven o'clock.

Because of the different latitude and longitude of the earth, the Toba training base is the same as Beijing time, but there are still some time differences when the sun rises. At seven o'clock, the sun had just risen, and at this point on the eastern coast, the sun was already high.

For many people, it's a pleasant thing to sleep in bed every morning. There is a saying in the market that life is happy, sleep until you wake up naturally, count the money until your hands cramp, Zhang Ben is also very yearning.

For lazy sleep, athletes never get this kind of treatment. Zhang Ben can get up so early, and the training time can be postponed. It's just that sports competition depends not only on talent, but also on acquired hard work. It's not just the athletes who work hard, it's the coaches as well.

Zhang Ben has to get up early every day, sleep in the bed for two more hours in winter, and get up at six or seven o'clock every morning. In spring, autumn and summer, Zhang Ben has to get up at five o'clock every morning to supervise the training of athletes.

Zhang Ben also wants to sleep lazily, especially when he is tired. Waking up early is a painful thing, Zhang Ben is used to getting up early every day, although sometimes he has to force himself to get up early, watching the athlete's body getting stronger and stronger every day, this pain of getting up early has become motivation again.

An athlete's performance is his biggest gain.

And sometimes, he needs to follow the training, after all, he is only twenty-seven years old...

He is not married yet, and he does not want to be physically weak after getting married.

...........

After taking Wang Ben to practice in the morning, Zhang Ben went to the cafeteria for breakfast.

The athletes' breakfast is still very rich, soy milk, milk and eggs are the nutrients that athletes must equip every morning. In addition to this, there are buns, fritters, or some meatloaf.

However, the meatloaf is filled with beef, Zhang Ben naturally followed the athlete's recipe to eat, Zhang Ben didn't like the taste of the beef patty very much, and never ate it. In addition to these, the breakfast is accompanied by several small pickles with different flavors, as well as dried ham and tofu.

However, since Wang Ben broke the national record, as the first flyer in China, the Athletics Association also specially equipped Wang Ben with a nutritionist. The dietitian is responsible for Wang Ben's three meals a day, and specially formulates a nutritious diet. For example, foods with high fat content, such as fritters, are not allowed to be eaten.

Zhang Ben took a big bite of the fritters, looked at the longing in Wang Ben's eyes, and smiled.

For example, the ham has too high starch content and the bean paste bun is too sweet. Another example is rice, which is also outside Wang Ben's daily recipe.

Milk and eggs are recommended for Wang Ben to eat more, and Wang Ben is specially equipped with beef jerky, which can be eaten as a vegetable or as a snack.

If it is not within the nutritionist's recommendation, Wang Ben must not touch it, and Wang Ben will not be allowed to eat in restaurants outside in the future. In short, Wang Ben's recipe is less salt, less sugar, less oil and more protein.

Especially in the run-up to the race, this requirement is even more stringent.

Zhang Ben is sometimes glad that he still has a lot of choices.

In addition to being nutritious, the food equipped by the dietitian is far more delicious than the big pot of rice in the canteen.

Although Wang Ben's grades have dropped slightly, the treatment he deserves has not decreased.

For example, Wang Ben has a special scientific research group, and he has already formed a group to begin to perform his work duties. Every time Wang Ben trains and competes, these scientific researchers will specially shoot images and videos, and then analyze various data, give the data to Zhang Ben, and let Zhang Ben make a reasonable training plan.

From the start to the crossing line, every movement, if there is any flaw or problem, these researchers can quickly find out.

Although Zhang Ben does not take these analysis data very well, he has a systematic cheating and will formulate a more reasonable training plan.

......

In the morning, Wang Ben just finished a set of 100-meter sprints.

Wang Ben walked from the end to the starting point, and the Zhang brothers each held a camera and gathered together with Zhang Ben. Zhang Ben beckoned to Wang Ben: "Come and watch this video." ”

Wang Ben leaned his head over with some curiosity, from the start to the final line, the Zhang brothers' photography angles and the clarity of the picture are remarkable.

Especially when he crossed the line at the end, Wang Ben's every action was clear. Because he tried his best to run, Zhang Ben secretly thought with a hideous expression on his face, now that computer technology is underdeveloped and the network is underdeveloped, otherwise it would be good to make an emoji...

When an athlete is running, various expressions are uncontrollable, so to speak, and they are naturally expressed. If it is taken by a photographer and played back in slow motion, it is more funny, and it may be good to use it as a variety of memes.

"Your start, the first half of the acceleration, the second half of the acceleration, if you talk about speed, it can be said to be perfect, but it is not without flaws...... Zhang Ben carefully looked at Wang Ben's every movement: "In fact, your acceleration in the first half is slower than that of other athletes, and it all depends on the second half of the effort." ”

Wang Ben nodded, it is true, his acceleration in the first half is indeed not ideal, and he is always much slower than others. If it weren't for the faster acceleration in the second half, he would never have achieved his current results.

Wang Ben didn't find anything wrong with him, but Zhang Ben carefully analyzed: "I think you have some problems with your rhythm." ”

"Pacing?"

Wang Ben carefully recalled his every move, and then watched every video of himself, thinking that he had done it perfectly. He shook his head a little dazedly: "Coach, what's wrong?" ”

"Let's not talk about anything else, let's just talk about the problem of your starting now, because of your height, you feel that every time you race now, the runner is a little further behind than others."

Zhang Ben pointed to the video of Wang Ben starting up, and at the moment when Wang Ben got up and ran, he paused: "Look at it, in terms of the coordination of your body now, you are now habitually stepping out of your left leg first, in fact, your body will deviate to the right a little when you start, so that your starting strength is somewhat scattered......"

"How do I fix that?"

Zhang Ben reminded him that Wang Ben found out what his problem was.

Zhang Ben looked at Wang Ben, who was still a little confused, and now this teenager has not yet reached the level of independent thinking about training problems: "You can try it, with your left foot in front and your right leg first when you start."

In this way, your runner will be able to move a little bit back. In fact, when it comes to starting, it's not that the farther forward the runner is, the better it is. Instead, it takes a certain distance, and at the moment of starting, let your thighs and calves, burst with strength, and through a certain distance, reach perfection. ”

"Are you going to change the way you run?"

Wang Ben was stunned: "Every running style is innate, will changing the running style cause discomfort?" ”

glanced at Wang Ben in surprise, this young man has grown a lot in the past eight months, and he understands a little more: "It's not just that the start needs to be changed, but when you start to accelerate, you raise your head relatively early." ”

Wang Ben was stunned again, watched the video again, and frowned again: "I didn't find it......"

"You will think about this later, you will watch the video of these European and American athletes first..."

Zhang Ben was more fully prepared: "Your physical condition is different from that of ordinary yellow people, but tends to be close to European and American power players. ”

"Asian athletes, small in size, mainly quick to react. In the first half of the race, Asian players can quickly enter the peak speed. However, this kind of running style mainly relies on cadence at the expense of stride......"

Reducing the stride length and changing the running style, Zhang Ben had already made preparations before the National Games, and he would naturally be fully prepared: "If you look at the competition of European and American athletes, they will have a long distance of acceleration at the beginning, and this kind of acceleration distance, always keep your head down, increase your stride, and increase your cadence. And my country's athletes, whether it is you or Chen Haijian and others, are all seven or eight meters later, and the speed has reached the peak, and the first half of the acceleration is very fast. In the second half of the race, there will be a decrease in physical fitness or speed. ”

"Stepping down?"

Wang Ben also understands that stride length is born and habitual, and it may not be easy to change.

Zhang Ben nodded, a little serious: "I know that every athlete has their own fixed running style, but you are different. ”

Zhang Ben took out a calculator: "You now run 46 steps in the 100 meters, most of the time 48 steps, and the top athletes in Europe and the United States are about 43 to 45 steps."

Your height is 192cm, and maybe it will be longer, with your height, your leg length, running to 48 steps, at the expense of cadence, at the expense of stride. If you run 100 meters in 42 to 43 steps with a reasonable leg length and a reasonable stride, your speed will increase by at least 0.1 seconds......"

Wang Ben admired the five-body throw.

Zhang Ben knew that a player like Wang Ben would be on the track in a few years. I remember that Usain Bolt Beijing Olympics ran 42 steps.

"For each step you take down, you can increase your stride by at least 0.01 to 0.02 seconds. However, the reduction of stride length is not something that can be done in a day or two. You're facing a competition now, but the training you're getting used to is my new training plan, and for two and a half months, your stride needs to be stable at about 45 steps.

It's just a matter of reducing one step to three steps, and then slowly reducing the stride length after the end of this race. The reduction of stride length is a change of habit, and this process is likely to be half a year or even longer. ”

"You are now, change the running style first, train the left and right legs to start, and it may be effective in a few days."