
Любая, даже сертифицированная трасса, никогда не будет равна дистанции, на которую вы зарегистрировались. Я сейчас про шоссейные забеги. Как измеряется и сертифицируется трасса. Это довольно сложный процесс. Если буквально в двух словах, то приглашается сертифицированный специалист, который согласно правилам Международной ассоциации легкоатлетических федераций (IAAF) и Ассоциации международных марафонов и пробегов (AIMS) по утвержденной методике производит измерения по кратчайшей траектории. К каждому измеренному километру, согласно вышеуказанным Правилам, специалист добавляет 1 метр. Т е в сухом финишном остатке, если вы побежите буквально по бордюру и максимально удачно будете срезать повороты, вы пробежите заявленную дистанцию плюс несколько десятков метров, в зависимости от протяженности маршрута. Но это если трасса сертифицирована. Если же нет, то сюрпризы могут быть как в сторону бегунов – сокращение дистанции, так и в обратную сторону, т. е. ее увеличения.
Ниже несколько советов как финишировать, не намотав много лишних метров. И стоит ли всегда руководствоваться только этим.
- Из вышенаписанного как бы логично, что бежать необходимо по максимально короткой траектории. Если дорога извилистая с поворотами налево и направо, то после прохождения поворота необходимо пересечь наискось дорогу, чтобы следующий поворот опять пройти по внутреннему радиусу.
- Кратчайший путь будет у кромки дороги. Но там бежать не всегда удобно. Очень часто есть наклон поверхности для стока воды, сточные решетки и вы приземляетесь на поверхность под углом. Но не это главное. Край дороги самый загрязненный — с песком, пылью и, порою, грязью. Сцепление с поверхностью резко ухудшается, что влечет понижение эффективности бега. Вы тратите больше сил на передвижение. К тому же, перегружается задняя поверхность бедра. Поэтому держитесь чуть-чуть подальше от бровки и только на поворотах и виражах можно пробежать вплотную. Если дорога оказалась чистой или организаторы перед забегом запустили поливальную машину, скажите им спасибо и игнорируйте этот пункт.
- Если вы бежите в горку и перед вами U-образный поворот (шпилька), то максимальный градиент будет с внутренней части, т. е. там, где кратчайший путь. Побежав по внутреннему радиусу, вы упретесь в более высокий градиент, замедлитесь и собьетесь с ритма. Все зависит от ширины дороги и градиента подъема. Выберите для себя оптимальную траекторию, чтобы и с ритма не сбиться, и много лишнего не зацепить. Обычно, это где-то посередине дороги.
- Если вы бежите в жару и у вас с одной стороны тень, а с другой печет солнце, рассмотрите вариант бега именно в тени, даже если он и немного длиннее. Пробежав пару десятков лишних метров в тени, в итоге вы все равно выиграете как в темпе, так и в сохранении сил на дистанции. Чтобы срезать поворот можно на некоторое время выбежать и на солнце.
- Если дорога не перекрыта полностью, а только частично и навстречу вам едет поток машин, старайтесь держаться от него подальше. Даже ценой накрутки нескольких лишних метров. Поток машин создаст вам встречный ветер и заберет немало лишних сил.
- Максимально много мы набегаем на первых километрах дистанции из-за трафика. На сознание медленных бегунов, занявших места на старте спереди, уповать не приходиться. Поэтому, здесь уже бежим ближе к бровке. Особенно первый километр. В случае чего, всегда можно выскочить на тротуар и обойти тихохода, хотя это и немножко против правил. Но уверен, что вряд ли вас дисквалифицируют за это.
- Если против ветра вы нашли широкую спину, которая передвигается в приемлемом для вас темпе, но не по оптимальной траектории, то, безусловно, можно постучать пальцем по спине и с возмущенным видом сказать: «Мужик, ты чо, ультрамарафонец?». В реальности, если он не критично наматывает – экономьте силы. После финиша, как вы поблагодарите спину, можно будет похвастаться лучшим средним темпом на ваших часах.
Все вышеуказанные советы далеко не панацея. Вы должны сами принимать решение на месте в зависимости от ситуации – где максимально меньше пробежать, а где и сделать небольшой крюк, но сэкономить при этом силы и сохранить ритм. Конечно, ближе к концу забега шоры максимально закрыты, думалка уже не работает и, в лучшем случае, мы видим одну точку впереди себя. Но если вы сможете довести принятие таких решений до автоматизма, то ноги сами вас понесут по оптимальной траектории.
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