Remember my first 100-kilometer cross-country trip on the plateau? —— Share the experience and lessons of Zhangye's 100-kilometer cross-country trip.

I have completed the Beijing TNF 100 and Laoshan 100 cross-country races in 17 hours, 52 minutes and 23 hours, 29 minutes. Although both challenges are very painful, I swear I won't play 100 km again, but sometimes I pay attention to and even participate in the competition for some reasons. This time, I only signed up because I saw an article saying that many cross-country coffees in Ganzi Gongga were rejected, so I decided to report Zhangye for 100 kilometers temporarily, which was also sponsored by Xie Deng Association, to see if I could challenge Gongga next year.

I am not a great god. I haven't trained systematically, but sometimes I will go to the classic fire nest and fire thunder practice in Guangzhou on weekends. Second, there are not many skills, and it can be completed entirely by will. Third, I won't fight for the results in the competition, and I will always aim at the points after the competition. Share the experience and lessons of the first 100-kilometer plateau race in Zhangye for reference only.

1. Prepare compulsory equipment and other equipment.

When I first came into contact with cross-country running, I didn't understand the importance of compulsory equipment. I remember when I went to Maluan Mountain in Shenzhen, I just finished running with two 250 ml kettles on my back. Their check-in was not strict, so I got by. Someone on the road looked at me in surprise and asked me if I had just arrived in into the pit. I said it was ... fortunately, the game was relatively simple, and I didn't have any accidents.

Then I read an article. I forgot the original text. It probably means that compulsory equipment requires contestants to conform to and respect nature, and not to cut corners, disobey and despise nature. In addition, I met a cross-country athlete from Chengdu in a competition and shared some racing experiences in Siguniang Mountain, Aba Prefecture (there are two main safety items in plateau competition: preventing temperature loss at night or in the rain and alleviating the pain of altitude sickness as much as possible), so I have a deeper understanding of compulsory equipment, especially in plateau competition.

The compulsory equipment for each competition is similar. After sharing the runner's experience, I can understand the significance of windbreaker and thermal underwear, in order to prevent temperature loss at night. I prepared a leather windbreaker and a fleece coat, replaced the thermal underwear with a thicker pressure-resistant suit, and prepared a pair of pants to supplement at the dressing point.

At the same time, there is a 100 km field in XTRAIL, and they also asked for a first aid kit. I also prepared some medicine according to them, plus an oxygen bottle. But I accidentally took it out at the dressing point, which led to the final altitude sickness, and I regret it (see article 2 for details).

Aspirin and ibuprofen: relieve headache, myalgia and joint pain (caused by hyperreflexia or exercise);

Chlorphenamine maleate tablets (or loratadine): anti-allergic;

Changyanning (or small Lu Zheng pill): relieve abdominal pain, abdominal distension and diarrhea;

Salt pill: salt supplement;

Gauze and tape: stop bleeding.

Other equipment. Empty top hat, sun protection: sun protection, strong ultraviolet rays in the plateau during the day, need protection. Seeing unprotected people, my neck and face turned red after running. Disposable raincoat and life-saving blanket: to prevent rain or temperature loss at night. Vaseline: It can prevent shoes from rubbing their toes when getting wet or wading, and men can also prevent private parts from rubbing.

Step 2 arrive early to adapt

Altitude sickness is basically impossible for people who live in plateau areas for a long time, because they have long been accustomed to the environment with thin oxygen, have their own tolerance and high vital capacity, and red blood cells can transport oxygen to the maximum extent. For our competitors who live in low-altitude inland areas, the effective way to alleviate the high reaction is to adapt to the environment in advance and carry out some physical training appropriately (for example, Chen Guohui, the first man in hard rock China, arrived in the United States two weeks in advance for 100 mile adaptation training and stepped on the line at the highest altitude of 428 1 meter).

Zhangye 100-kilometer race was held on August 9, and I arrived in Zhangye city on August 6. I don't have enough time to get used to it. I didn't resist the temptation, so I changed my trip to Horseshoe Temple on the 7th to go to Danxia Geopark to enjoy the landform. Despite these variables, I think it is effective to arrive early, because there was no serious headache and vomiting during the competition (see article 2 for details).

3. Carefully analyze the data of the track and each section, and formulate the strategy of running, making up and changing points.

The whole course of the 100-kilometer race102.8km, with the lowest elevation of 2183m and the highest elevation of 3024m. The total climb of the line is 3,000 meters, and the drop is 2,480 meters (according to the watch, the total climb is about 3,500 meters).

The distance from the starting point to CP 1 is 18.6 km (the longest distance), and the cumulative climb is 422 meters. If you don't want to be blocked, this paragraph must be fast. The distance from CP 1 to CP2 is 17.8km, and the cumulative climb is 894m, which is the longest section of the whole journey, wading seven degrees. Therefore, before dressing, you should put vaseline on your feet and put on five-finger socks to prevent rubbing and foaming, and the sooner you spell this paragraph, the better. Other road sections will operate normally, and even if there is another accident, they should not be closed.

Since 2 o'clock and 6 o'clock are bigger, of course you need to eat more. 1 is a long distance, so you have to fight for speed and eat more. 4 is to dress, and eat more while dressing. In fact, the whole process is basically going on, and 3, 5 and 7 will leave in 5 minutes at most. In addition, all the supply points do not provide electrolyte drinks. 1 and 2, if you want to fight for speed, you will inevitably lose more electrolyte in the case of exposure to the sun, so you brought two bottles of electrolyte drinks at first, and then changed them to pure water.

About dressing point: I didn't pay attention to dressing up for 200 kilometers before, and I always wore shorts and a pair of shoes until the end. Long-distance cross-country races in plateau areas must be changed. First of all, you have to change your shoes after seven wading. The most important thing is that the temperature difference between day and night on the plateau is large, so you have to prevent heatstroke during the day and lose temperature at night. At the dressing point, what I did was: first charge my watch and mobile phone, eat something, then take off my shoes and put vaseline on them to change socks and shoes, both of which are one size bigger than the last pair (because the back foot may be swollen, in fact, my left ankle is really swollen, and it hurts badly at the end of 6-7). Put on thermal underwear, add a leather trench coat (it's still bright at this time, so it's not necessary to wear a fleece coat, which was added after CP6 took it), and add pants. Have some more food, remove the mobile power supply and put it back in the bag. Everything to be transported to the destination is handed over to the volunteers and then left.

Of course, the mistake is to take out the oxygen bottles that are carried in front and let them be transported to the finish line. If you carry it all the time, you can relieve it a little when there is a situation. At that time, I thought that CP 1 to CP2 had also experienced the second highest point of 3023 (only less than the highest point of 3024 from CP6 to CP7 1 m), and it was nothing. It should have adapted to this altitude, and there is still a gentle climb behind it. There should be nothing, right But I am naive. I can't run ***26 kilometers from CP6 to the finish line. When I started running, I was panting, dizzy and had a little headache (I don't think the reaction was too serious, and I don't think some players quit because of serious reactions such as vomiting and headache, but it was enough to limit their actions). So I had to go to the end and think about why this happened in the process of walking. The conclusion is that the highest point of 1 to 2 only rises and does not fall, while the distance from 6 to the end point is still quite close to the highest point. Moreover, the air is thin at night, and plants only do photosynthesis without producing oxygen, which is easy to produce high reaction. The classic drugs against hyperreflexia are Rhodiola and Takahara An (the first aid kit is not prepared). Aspirin and ibuprofen prepared in the first aid kit are said to have the function of relieving hyperreflexia in addition to the main analgesic effect. But it's useless for me to eat it. Whether it's ankle edema, pain or high reaction, it's really embarrassing!

The day before the game, I checked into the Fu Rong Hotel in the city, and checked into the hotel at 5 o'clock on the 9th. At 5: 30, a few Basra people arrived at the starting point. I always force myself to go to bed early the day before I have to get up early. This time I went out for dinner at three o'clock in the afternoon, went back to the hotel after eating at four o'clock, tidied up my equipment a little, lay down at eight o'clock and fell asleep at nine o'clock. Get up at 4: 20 in the morning, wash and eat breakfast, and tidy up and put on the equipment during the day. Check out, follow the bus to the starting point, have some breakfast from the organizing Committee, and then go to the opening ceremony to shoot.

The starting point is CP 1 (arrival time is 2 hours and 5 minutes, departure time is 10 minutes). According to the plan, the departure pace is about 6 minutes. Embarrassing, because the road sign was not set well, we got lost at 1 km ... at that time, everyone ran in three teams. Of course, only one team is right, and the wrong two teams immediately correct their direction and return to the right path.

CP 1 to CP2 (arrival time 5 hours and 25 minutes, departure time 40 minutes). This section is actually the most distinctive one: the seven-kilometer upstream section waded seven times. As long as you do a good job of anti-friction and anti-foaming, it's not terrible for your shoes to get wet in the water, and anyway, the sun is shining fast. Since it can't be avoided, have fun!

CP2 to CP3 (arrival time 8 hours, departure time 8 hours and 5 minutes). This section is two liters and two drops, the rise is not as steep as the altitude map, and it is also a gentle slope like after 4.

CP3 to CP4 (arrival time 10 hour, departure time 10 hour and 30 minutes). After the end of the 50k group, I am so envious that I have no choice but to move on. Since it can't be changed, enjoy the scenery before dark. Just before four o'clock, there was another stream, and the signpost was here and there for a while. I dropped it six times over and over again, and finally understood that as long as I walked along the stream, both sides would do, and I was so stupid that I cried. ...

CP4 to 5 to 6 (arrival time 13 hours and 50 minutes, departure time 14 hours 10 minute). Just leaving the dressing point, I was very excited to enter the second half, only to see a big black snake with a group of horses in the grass and hurried around to stay away. These two sections are gentle uphill, and the sun hasn't set yet or not for a long time. With the help of trekking poles, I ran happily.

CP6 will reach the destination on the 7th (the destination time is 20 hours and 32 minutes, and the closing time is 24 hours). The night is deep, and the nightmare is coming! Under the double attack of pain and high reaction, these two paragraphs can only walk for more than six hours to get down. Fortunately, the previous process has laid a foundation, and no one will close the door. Before reaching the finish line, we passed a long gravel road and expressway (the people behind us were changed, so we had to take another trip to the water without changing the road). It is said that the water is knee high. In CP6 and CP7, if the time is stuck, if the will is not firm, it is likely to be closed after passing through the gravel road and expressway, and the wind in expressway is still very strong, and the hands holding the trekking poles are frozen. Finally, I limped to the finish line, punched in, got on the bus and had a rest. I will follow the others to the finish line supply office and print out the certificate of completion.

Although the process was still very painful, there were some variables and accidents in the middle, but I still successfully adhered to the plan and completed the game. When you reach the finish line, pain and fatigue are replaced by excitement. As King K said, there is no limit to the body (as far as our body is concerned, the threshold does not exist). He has a talent different from ordinary people, and since we are so much behind him, after some training, some storage and some tempering, we should also break through the limits that we once thought impossible. Finally, some tips:

1. The greatness of nature is irresistible.

2. adapt to the environment, not expect the environment to adapt to you.

3. Try to prepare for the best and prepare for the worst (including retirement).

If you can't change your pain, get used to it.

5. Zhangye 100 km plateau cross-country race is very kind, and these lessons are not suitable for all environments. Facing the worse environment (such as Siguniang, Huangongga, Anima Qing, Gangrenboqi, Meili and other cross-country running), more preparations are needed.