(This chapter contains a lot of useful information)

May 4, National Stadium, Kingston, Jamaica.

When Wayne returned to training and learning after his debut, and Blake and Mills reached a reconciliation and returned home for vacation, Tyson Gayon came to Kingston, where he had been away for five years, to make his first season here.

In the Kingston-Jamaica International Invitational track race without Bolt, Blake and Powell, Tyson Gayin is obviously ready to "kill everyone".

At the beginning of the competition, Nesta Carter and his rapid starting speed were temporarily ranked first. Tyson Gayin's starting acceleration was quite satisfactory, and he was only ranked fourth in the competition at 30 meters.

But after 30 meters, as the high-speed stage of running came, Tyson Gayin became unstoppable in an instant. Bailey Cole and other players were overtaken and surpassed by him.

In 60 meters, Tyson Guyon overtakes Nesta Carter!

Sweeping across the field like a hurricane, Tyson Gayin chased after him in the middle section, overtook him in the later stages, and won the championship.

Timer display - 9 seconds 87.

After bumping fists and shaking hands with his opponents, Tyson Guyon's time was revised to 9.86 seconds with a wind speed of 0.2m/s.

With Tyson Guyon present, NBC reporters are naturally indispensable.

After the men's 100-meter final, Tyson Guyon quickly came to the sidelines to be interviewed by NBC reporters.

Reporter: "Tyson, congratulations! 9.86 seconds, which is the second best result in the world this season in the men's 100-meter event, and the wind speed is only 0.2m/s. Do you think this is a successful debut?"

Tyson Gayin nodded: "There is no doubt! 9.86 seconds is a very good debut result for any top 100-meter athlete in the world. However, this result obviously still has a lot of room for improvement, such as

You can see that my performance in the first 30 meters was not very good, and this is also an area that needs to be improved in the following training."

"I can see that you are very satisfied with this result, but..." the reporter paused and emphasized: "The current best time in the world this season is 9.82 seconds set by the Chinese star Wei En, and it can be obviously

I saw him slowing down in the last 20 meters."

"Many track and field experts believe that if he had used his full strength in that shot, he would have been able to run within 9.78 seconds. Do you think you will be able to run within 9.80 seconds like him this season?

strength?"

"I don't like what you said!" Tyson Guyon looked a little angry. "I once... ran into 9.80 seconds seven times. If you want to say whether I can run into 9.80 seconds again, then

It’s also like me before, not like him or anyone else!”

"I ended my cooperation with coach Jon Drummond after the London Olympics and returned to coach Lance Browman's training camp. The subsequent winter training benefited me a lot. Although I am already 31 years old this year

, but I am very confident that I can return to the level of 9.7 seconds, and I will definitely get a medal at this year’s World Championships in Mexico!”

(I made a mistake before. Tyson Gayon’s coach in 2012 was not Lance Browman, but Jon Drummond. I won’t explain too much here, because they will be mentioned in subsequent plots.

.)

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May 8.

"Wayne, Justin Gatlin arrived in Doha an hour ago. Looking at you now, aren't you going to participate in the first Diamond League event this year?"

In the afternoon, Wei En, who had just finished his course and was about to go to Ersha Island for training, was "caught" by reporters in the parking lot.

For a reporter and a photographer to be so "blatant" in the parking lot of Jinan University, they most likely have said hello, so Wei En didn't want to be a big name, and there was no shortage of interview time anyway.

Leaning on the car door, Wei En replied:

"Actually, the Doha organizers and the IAAF have been contacting me a month ago, but because the first show in Zhaoqing was very successful and met the team's expectations, I am really not planning to go to this year's Doha Diamond League.

.”

Reporter: "But according to relevant sources, it was actually because I had to shoot a commercial recently, which caused the conflict in the schedule?"

Wayne waved his hand: "This is nonsense! I do have to shoot an advertisement on the 11th, but that advertisement is for public welfare, and the time for the advertisement was also proposed by me. I will use it after training during the day on Saturday.

I’ll shoot during my evening break.”

"If I am just trying to make money for commercials... my current Diamond League appearance fee is guaranteed to be US$150,000 per game. The Doha organizer said that if I can break the tournament record of 9.85 seconds, I will receive an additional bonus.

The reward is 50,000 U.S. dollars. If you can run 9.80 seconds, then the reward will be 100,000 U.S. dollars, and so on."

"So think about it, if I really want to make money, why don't I go to Doha to compete? Break the race record, run good results, and gain both fame and fortune, right?"

Wei En's answer was very reasonable, and the reporter couldn't find any trace of Mao Bin, so he changed the topic to a lighter topic: "When I interviewed Su Bingtian before, I heard that you seemed to be planning to try the 400 meters. Is this true?"

"No, no, the focus of my project this year is definitely the 100 meters. Although I really want to run a 400-meter race, if it disrupts my training rhythm, it will be more than worth the gain. From now on, wait until the end of the season or next year.

In the World Series, when the pressure is not so great, I can run 400 meters once to make everyone happy."

Reporter: "As for Blake, I heard that he is on vacation due to injury. Do you feel regretful? Because you had a fierce battle with him in the first two seasons."

"I can't say it's a pity. Blake and I actually communicate through the Internet. In fact, he was not seriously injured. He just took a long vacation to ensure that the injury did not worsen. Coach Glenn Mills said in this regard

He is very experienced, and I believe that I can still meet Blake on the court in a few months, and I will definitely continue to give everyone exciting games."

This chapter is not finished yet, please click on the next page to continue reading the exciting content! "Is this year's competition plan the same as the previous two years? Because in the previous two years, after participating in one or two competitions in China, you went to

I train at the Paris base and then travel to various parts of Europe to compete.”

"Not this year, because isn't there a domestic selection competition this year? So before the selection competition, the members of the relay team will train in China, including me. We will not leave for Europe until after the selection competition, and the training base should still be in Paris.

Then everyone can go and participate in some high-level competitions."

"This year is also the first time that the track and field center has held World Championship selections for sprint events, so the team attaches great importance to it. We also hope that everyone can continue to support us and the Chinese track and field team!"

Speaking of this, the reporter also understood that Wei En wanted to end the interview, so he thanked him: "Okay, thank you for being able to accept the interview, then I won't disturb you. Have a nice trip to the training base!"

...

At the Ersha Island training base, seeing that Wei En came a little late today, Randy had no intention of asking or criticizing. After all, young people always need to resolve some personal matters.

"Come on when you're ready. Today's training volume is still 1,200 meters of aerobic endurance training, 2 sets of 300 meters of anaerobic glycolysis endurance training, 600kg of maximum strength training, 60 times of rapid reaction strength training, and

Maximum speed training for a total distance of 240 meters.”

After officially entering the outdoor season, Randy made a detailed plan for Wei En's training from May until the World Championships according to the track and field center's plan.

The three-month period is divided into three stages. The first stage is to prepare for the Magic City Diamond League and the Yanjing Challenge. These two domestic competitions are of greater importance to the track and field team, and the leaders also hope that Wei En

Can continue to inspire the people with outstanding performance.

The second stage is to prepare for the World Championship Selection and Diamond League.

This year's National Track and Field Championships can be said to be the most special one in history. Last year, the Track and Field Center originally planned to use the 2013 National Championships as a National Games qualifier to be held at the end of May.

However, at the National Track and Field Grand Prix Zhaoqing Station, the collective outbreak of the men's 100-meter event completely disrupted this plan. Now the popularity of the men's 100-meter event in the country is unprecedented, and the overall strength of domestic men's 100-meter athletes has collectively improved. Therefore, track and field

The center held a meeting and decided:

The 2013 National Track and Field Championships has been postponed to late June, from June 20 to June 24, and the location is still Suzhou, Jiangsu.

Mid-to-late June is the time when many countries hold national championships and trials in competition years. Therefore, there are relatively few international events, which will not delay athletes with world-class standards from competing internationally.

Under this time change, the track and field center mainly referred to Wei En's competition plan and training plan. After participating in the trials, he and his team members can fly directly to Europe to participate in some international competitions to prepare for the World Championships.

The third stage is naturally one month before the World Championships.

After participating in the trials, Wei En will participate in the Diamond League Birmingham Station (100 meters), Diamond League Lausanne Station (100 meters), Diamond League Paris Station (200 meters), and then conduct a month-long final preparation for the World Championships.

At different stages of competition, athletes have different training volumes. Training on aerobic endurance, anaerobic glycolytic endurance, specific strength (maximum strength, quick reaction strength), maximum speed, etc. will also change with the competition.

Make adjustments as the period approaches.

In sprinting, although aerobic capacity is not a key factor in determining sprint performance, good aerobic capacity reserves are an important basis for athletes to withstand high-load training and accelerate body recovery.

Therefore, arranging a certain proportion of aerobic endurance training in pre-match training for sprint events is of great significance to improving sprint performance.

[Aerobic endurance]:

The trace effect of aerobic endurance can last for about 30 days. There are less than 2 weeks left before the Magic City Diamond League and Yanjing Challenge, so Randy inserted a micro aerobic cycle for Wei En in the penultimate week.

, the purpose is to hope that the trace effects of Wei En's aerobic training will continue into the competition period.

In addition, a large amount of low-intensity aerobic training can further eliminate athletes' physical and mental fatigue and promote the recovery of physical functions.

However, a large amount of low-intensity aerobic endurance training will reduce the athlete's maximum strength level. Therefore, in the week before the Magic City Diamond League, Randy will significantly reduce the amount of Wayne's aerobic training - from 8400 meters (total volume

)/week, reduce to 800 meters/week (actually, it is a low-intensity aerobic endurance training on one of the days).

[Anaerobic glycolytic endurance]:

A large amount of scientific research data shows that in a 100-meter race, the contribution rate of speed endurance to sprint performance can reach 47-55%. When an athlete's speed endurance is stronger, the ability to maintain technical stability in the later stages is stronger, which reduces the risk of sprinting.

The speed range is also smaller.

The current week is Wei En's speed and endurance training intensive week. In the next week, Wei En's total speed endurance training will be reduced from 4200 meters/week to 900 meters/week.

The trace effect of anaerobic glycolysis endurance training can last for about 18 days, so significantly reducing the training volume one week before the game will not cause a loss of training effect.

【Special strength】:

Strength quality is a key factor in determining the performance of 100 meters. Maximum strength and reaction strength are two important components of strength training before a sprint event.

Sports performance in the first acceleration phase (0-30 meters) mainly depends on the maximum strength level, that is, 1rm (training intensity).

2. Sports performance during the mid-run phase mainly depends on the level of reaction strength.

The trace effect time of strength training adaptation can be maintained at about 30 days, but in view of the decisive role of strength quality (maximum strength and quick reaction strength) in sprint performance, Randy arranged a relatively large amount of time in Wei En's training throughout the season.

High volume strength training.
To be continued...