爬坡的五個原則。

Blog轉貼：http://www.wretch.cc/blog/selfish995/29164479
之後會慢慢翻譯成英文~在上班不太方便翻 xD

原文作者簡介：

Jonathan Vaughters Intro：

Jonathan Vaughters (born June 10, 1973 in Denver) is a
former American professional racing cyclist and current directeur sportif.

Major results：
United States National Time Trial Champion (1997)
3rd overall, Tour Méditerranéen (2000)
Team time trial, Tour de France (2001)
2 stage wins, Dauphiné Libéré (1999, 2000)
1st, Mt. Evans Hill Climb (1997, 1999, 2003)

爬坡的五個原則：

Rule 1: Get on with it.
Climbing mountains on a bike is not fun. So, to do it properly,
you need to accept this fact and get on with it. I see so many people
looking for that secret technique or training method that will make
climbing painless and suffer-free. This will never happen. Training and
techniques will make you suffer slightly faster up hills, not suffer
any less. Climbing is painful, period. The sooner you just accept that
and stop looking for ways around it, the better you will learn how to climb.
Let the suffer-meter serve as your internal tachometer, letting you know
how close to your limit you are. Accepting and really allowing yourself to
feel that pain will make you a better rider. Trying to ignore it will
distract you from the task at hand and make you ride slower.

第一條原則：習慣它。
爬坡本來就不是一件快樂的事情，想要做的好，必須接受這個事實並習慣它。
我看到很多人一直在尋找爬坡的技巧或者是訓練的方式，讓爬坡可以更輕鬆且無負擔。
這是一件不可能的事情。　... (中間跳過)

重點在這：
The sooner you just accept that and stop looking for ways around it,
the better you will learn how to climb.
(越早接受這個事實且停止找尋捷徑，你會更早學會如何爬坡。　事實就是爬坡本來就是一件
痛苦的事情不要去躲避它)

這個有點難體會，大家都會想找到正確的訓練方式和爬坡的技巧，而為什麼這位 Jonathan
Vaughters 會這樣說?

第一點~可能是因為在尋找的過程花掉太多的時間，但是到最後還是要面對爬坡就是一件辛苦且
痛苦的事情，沒有捷徑。不如用自己的身體去體會，習慣爬坡的感覺，找到最適合自己的方式，
因為別人的方式不見得一定適合你。

第二點~有部電影 "深夜的加油站遇見蘇格拉底" 裡面有講到：活在當下，比賽的時候只要認真的
去把握當下的每一刻每一秒把該做的事情做好，不要去想別的東西。譬如在比賽的時候，不用去思考
是不是會得到名次或者是要多久才騎的完，只要把每一下踩踏都做到完美

(以上兩點純屬個人想法)

Rule 2: Don’t be self-conscious.
Suffering isn’t pretty. It isn’t meant to be. If you are going about your
business of climbing properly, you will be breathing like a water buffalo,
sweating like a chain gang, and probably have snot dribbling off your chin.
If this is not the case, you aren’t doing this correctly. Over the years
I’ve ridden with so many people who are always worrying about breathing too
hard in front of their buddy. You’re supposed to be in pain and you’re
supposed to be breathing hard, I mean the harder you breath the more o2
you’ll get to your muscles, so let the image thing go, and get down and
dirty with the hill. Anyway, if your buddy is two miles behind you, he
can’t hear you breathing anymore, can he?

Rule 3: Relax.
O.K., I know this seems a bit contradictory to rules 1 and 2, but this is
the real Zen of climbing right here. You have to learn to accept the pain,
breath like a warthog, and keep everything else relaxed. Gripping your
handlebars with white knuckles and doing brake lever pull-ups does not make
your pedals go around any faster. Your hands should be so relaxed that
if you had to, you could play the piano. Your shoulders, arms, and upper
body should be so relaxed that you just sort of rhythmically flop along with
the pedals, like Stevie Wonder in concert. Also, if you look at all the op
pros, notice how they look like they have a pot belly when climbing? That’s
because they let their diaphragm relax and drop. They breath by expanding the
soft tissue of their belly as opposed to trying to expand the bones of their
ribcage. This is the opposite of what you do at the beach, where it’s belly in,
shoulders back, chest out. This is belly out, shoulders relaxed, and forget
about your chest.

Rule 4. Pedal all the way around.
Momentum is what you don’t have very much of when going up a hill. So, if you
just push the pedals down and let the chain go slack the other 250 degrees of
the pedal stroke, you will be losing momentum with each and every dead spot.
On a flat road this doesn’t matter too much, but on a hill this will cost you
dearly. So, keep the tension on the chain the whole way ‘round, especially at
the 12 o’clock and 6 o’clock pedal position. Push outward with your quadriceps
at the 12 and pull back, like you’re scraping mud off your shoes, at the 6.
This will help keep that precious little momentum from slipping away.

Rule 5: The Little Engine That Could.
“I think I can, I think I can, I think I can…”….Think I’m joking? No,
I am not. The rhythm of your breath and thoughts are crucial to grinding your
way up long Cols. You must synch your breath, your pedaling, and your thoughts
in one monotonous, focused, and plodding rhythm. Exhale forcefully and inhale
naturally in time with every contraction of your muscles; let your body sway
to the rhythm that creates; then set the metronome in your head and be The
Little Engine. Laugh all you want. It works.

文章來源：http://theclimb.blogs.nytimes.com/2008/06/06/ready-to-edit-and-post-expert-advice-from-jonathan-vaughters/index.html?partner=TOPIXNEWS&ei=5099