1 Line: It starts from Lanzhou West Railway Station (1 Road Station) to the south of Chengguan Yellow River Bridge, and passes through Qilihe Bridge, Bus Group, West Lake Park, Baimalang, Zhongshan Bridge and Municipal Committee. The first bus of this line leaves from Lanzhou West Station at 5:30 in the morning, and the last bus leaves at 7:00.
Line 2: From Peili Square to Yanchangbao (the intersection of Gansu International Convention and Exhibition Center), passing through Shilidian, Xingfu Lane, Qilihe Yellow River Bridge North, Luojiu Highway, Bus Advertising Company, Beibinhe Middle Road, Long Yuan, Jingu Chengguan, Baitashan Park, Second Hospital of the City, Miaotanzi, Caochang Street and Zhaojiazhuang. The first bus on this line leaves Paley Square at 6:00 in the morning.
Line 3: Starting from the north of Tianshui Road to Yanchang Road, passing through the intersection of Provincial Political Consultative Conference, Yanchang Bridge and Yanchang Road. The first bus of this line leaves from Lanzhou West Railway Station at 6:00 in the morning, and the last bus leaves at 7:00.
How to be a marathon runner? practise
How to be a marathon runner Marathon is a game for adults. It is not recommended for friends who are too young to contact, because marathon tests not only the bones and muscles, but also the brain. You must have a strong nervous system. Only the experience of middle and long distance running is not enough.
If you want to say what you need to pay attention to in a marathon, the first thing is of course training. There are many books about marathon practice. The first book I read was Runner, which was very detailed. Not only the marathon, but also the problems that need to be paid attention to in running are covered. Interested friends can search.
According to friends who have participated in the marathon, the daily running time is at least 10 km, 20 km is a common training, and more than half of them are interval training or running. I participated in such a run, 27 kilometers, which was organized for a domestic marathon. Very interesting. Everyone arrives at the appointed time, usually on weekends. After the launching ceremony, they each marched at their accustomed speed and way, recorded each other's running time, and continued to do their own things separately after the event. I think it's good to have such a group. Everyone reminds each other that there is a sports atmosphere, which is an incentive for personal improvement.
The marathon is 42.195km. Shoes and clothing must be considered, especially shoes, which are light and flexible, and the soles have certain elasticity and hardness. Domestic professional marathon brands include Hiles and Vito. And their prices are very advantageous, which can be evaluated by good quality and low price.
Marathon runners know a lot about drinking water. I think how to drink water must go through strict training and long-term study. Without three to five years of practice, it is not easy to drink water scientifically, reasonably and efficiently.
I suggest that friends who like marathons and are interested in trying should start with half marathons, that is, really participate in marathons and become marathon runners. I also suggest taking part in the half marathon as much as possible, taking part in the whole course selectively, thinking more about the difficulties of participating, being more prepared and being more patient, all of which can do no harm.
Of course, marathon is a sport for the brave. After you have experienced long-term physical and psychological tempering, you should break it, participate bravely and get valuable first-hand information. Courage plays a decisive role.
Marathon runner Yang, who created the marathon in Athens.
Spiridon Lewis, the first marathon champion in the Greek world.
Tegat Kenya Men's Marathon Record Holder
Radcliffe holds the British women's marathon record.
As for Japanese marathoners, the fifth Olympic Games was held in Stockholm, Sweden 19 12. At noon on July 14, the marathon started. Because the weather was too hot, half of the runners had to give up the race. Twenty-two-year-old Japanese player Jin Lizhi Zhizong also began to bear the scorching sun. He kept looking around as he ran. He saw an audience drinking orange juice while watching, so he left the competition team and asked the audience for water to drink. The enthusiastic audience invited him home to drink water and arranged a room for him to rest. Unexpectedly, he slept until the next day. When he returned to the team safely, the organizers and the whole team breathed a sigh of relief. Only then did he know that Swedish police were looking for him everywhere, even looking for you on the radio.
When Jin Lizhi revisited his old place on 1966, he made up his mind to finish his unfinished run. He went back to the place where he drank water and walked to the finish line accompanied by reporters and his family. When the 76-year-old man reached the finish line, the reporter asked if 54 years was too long for him. He happily told reporters: "This is a long trip. During the half-century journey, I married my wife and had six children and 65,438+00 grandchildren. Won't it take long? " Later, people calculated that the marathon took 54 years, 8 months, 6 days, 8 hours, 32 minutes and 20 seconds.
Who is the fastest marathon runner? This man is from Gebre Silasy, Ethiopia. Haile gebrselassie.
Set a record of 2 hours, 3 minutes and 59 seconds for the 2008 Berlin Marathon.
At the same time, he also broke his own record. Gebre Silasy set a world record of 2 hours, 4 minutes and 26 seconds in the Berlin Marathon in 2007.
This woman is Radcliffe Paula Radcliffe from England.
In the London Marathon in 2003, Radcliffe set a record of 2 hours 15 minutes and 25 seconds. Coincidentally, she also broke her original record. In Chicago Marathon in 2002, Radcliffe set a record of 2 hours 17 minutes 18 seconds.
Why do male marathoners bleed during the race? According to a medical report, * * * pain and even bleeding is one of the top ten most embarrassing or painful problems for runners (mostly men), because in the process of running (especially long-distance running), clothes and * * * keep rubbing, and this sensitive part is likely to be rubbed and bleeding. For female athletes, because sports bras are tightly protected, they are not a problem. Because marathon and other long-distance endurance sports take too long and time-consuming, some local mean time is not a problem. Because of repeated exercise and friction for a long time, problems that have never been encountered in ordinary sports will also appear. Therefore, most experienced athletes will not use new equipment in long-distance running competitions, but will use it several times in training before using it in the competition. Even if your finger is rubbed by clothes on the road of 42. 193 km, it will still be worn and bleeding. As far as the friction bleeding of marathon is concerned, it is because the skin (not the murder weapon) protruding from the chest has been rubbed by the inside of the coat for a long time, which has worn out the thick skin on the * * *. In long-distance endurance sports, similar situations are not uncommon. For example, blisters on the soles of feet or toes, skin friction bleeding under the armpits of vests, and even friction bleeding at the edges of vests may be encountered after the distance and time are lengthened. Wearing tights to avoid friction is one of the solutions. But loose clothes don't necessarily cause friction and bleeding, which varies from person to person and from clothes to clothes. Personally, I think many brands of running clothes will also use particles to increase friction and reduce the swing of clothes, but it will not bring problems to * * * *. Generally speaking, if you try on more clothes, you will find a shirt that doesn't grind. As for the "* * * protective film", either using a band-aid or applying vaseline can only be regarded as a flexibility.
What kind of water do marathoners drink? In the marathon, people sweat a lot. The main component of sweat is water, as well as minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus. After sweating a lot, with the loss of water, salt is also lost in large quantities, and the electrolyte in the body is unbalanced, which makes the human body obviously allergic to eye contact and hearing, and the body's adjustment ability is also reduced. At this time, if you simply replenish water, it will be counterproductive. The more you drink, the more thirsty you will be, and the purpose of replenishing water will not be achieved. It may even lead to the occurrence of "water poisoning" symptoms such as rising body temperature, calf muscle spasm and coma. So drink electrolyte drinks, also known as mineral drinks. In addition to water, drinks also contain minerals such as sodium, potassium, chlorine, magnesium, calcium and phosphorus, as well as appropriate sugar-containing substances to correct the taste and supplement the body's energy consumption. Amateur marathon runners can eat some sugar 2 hours before the competition to supplement the energy consumption of the competition, which is generally about per kilogram of body weight 1 gram. During and after the competition, you can drink boiled water with salt, and add salt and some sugar according to the ratio of 1: 15.
Ask marathon runners how much they eat! 1. Energy balance: First, it is required to adjust the previous diet, increase the daily average dietary energy supply, and reach the height standard weight, even within 5% of the height standard weight.
2. Appropriate proportion of energy-supplying nutrients: protein, fat and carbohydrate are the energy sources in the diet, and the appropriate proportion between them is about 15%: 25%: 60%. For people who are underweight and marathon is an endurance exercise, it is necessary to increase carbohydrate intake. Protein's food sources: lean pork, viscera, animal blood, beef and mutton, fish, eggs, milk and its products, beans, soybean milk, tofu, etc. Food sources of fat: edible oil, animal food and nuts; Food sources of carbohydrates: cereals, beans, potatoes, sugar and candy with high sugar content; At the same time, it is necessary to ingest appropriate dietary fiber: vegetables, fruits, coarse grains, potatoes and beans are all good sources of dietary fiber.
3. Vitamins and minerals should be sufficient: a certain amount of fruits, milk, beans and their products and dark vegetables should be guaranteed every day. For marathon runners, it is especially necessary to prevent sports anemia caused by excessive exercise, and ensure that seafood intake, such as kelp, seaweed, fish, etc., is once or twice a week, and the intake of animal viscera is less than 200 grams.
4, food should be easy to digest, which is conducive to maintaining acid-base balance: chew slowly, cut vegetables and cook them, and it is strictly forbidden to fry. Meat, eggs and rice are acidic foods, while vegetables, fruits and kelp are alkaline foods. Because exercise can cause the accumulation of acid metabolites in the body, athletes consume more alkaline food, which is conducive to maintaining the body's acid-base balance, increasing alkali reserves and having a good effect on sports ability.
5. The dietary system should be reasonable: the quantity, time and distribution of athletes' diets should be reasonable. Athletes should eat regularly and moderately, and do not drink or eat sexual food. In addition to the basic daily dinner, it is best to supplement 1 ~ 2 snacks, which is very important for marathon runners to exercise a lot and consume more energy. In the meal time, there should be a certain interval with the training and competition time. After the exercise, rest for more than 30 ~ 45 minutes before eating, and then start training after eating 1.5 ~ 2.5 hours. The energy distribution of each meal should be arranged according to the athletes' daily activity. In principle, the food intake before exercise should not be too much, the food should be easy to digest, and the fat and cellulose content should be as low as possible. After exercise, you can eat more for a meal, but not too much for dinner, and you can't contain indigestible and * * * food. Protein and vitamins should be taken for breakfast, and snacks should be added between meals. This part of energy accounts for 5% ~ 10% of the total energy consumption, so this part of energy should be reduced in the previous meal.
6. Adequate water: Because athletes will sweat a lot during training or competition, their bodies will lose a lot of water, so it is very important for athletes to replenish enough water. Reasonable rehydration method: the principle of rehydration is to keep water balance, a small amount for many times. The specific requirements of rehydration or hydration are: the amount of drinking water should reach 80% of the amount of perspiration, and it cannot be judged by taste alone. Drink 400 ~ 600 ml of water 10 ~ 15 minutes before exercise. Take the principle of a small amount and many times during exercise, and drink once every 20 ~ 30 minutes, each time 150 ~ 200ml. Don't drink a lot of water after exercise, and don't drink too much before eating. The main ingredients of this drink are sugar and water.
7. Sugar (i.e. carbohydrate) is of great significance for maintaining exercise ability and improving exercise level. In the actual exercise training, it is necessary to supplement sugar before exercise, during exercise and after exercise. The main way to supplement sugar is sports sugar drinks.
8. Nutritional requirements for weight gain: When athletes gain weight, they should consume enough energy and have comprehensive nutrition. They should eat more than usual, but they should not eat too much. Because what we want to increase is lean body mass, and we need to eat enough protein, and the weight per kilogram can reach1.5g. When the muscle mass increases, there may be a small amount of fat accompanying the muscle increase, which is usually subtracted after the muscle increase. Weight gain should not be too fast, generally not more than 1kg/ week.