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1 香港賽馬會運動醫學及健康科學中心 The Hong Kong Jockey Club Sports Medicine and Health Sciences Centre 在香港賽馬會慈善信託基金的慷慨捐助下, 香港理工大學及香港中文大學聯合成立了香港賽馬會運動醫學及健康科學中心本中心成立之目的, 是為精英運動員和普羅大眾提供更優質的運動醫學臨床服務, 並實行運動健體的推廣計劃, 進行相關科研及提供專業培訓兩所大學在運動醫學運動科學運動復康及運動健康上皆擁有超卓的成就建基於這些成就, 本中心務求更能善用兩所大學的資源, 並促進兩所大學之間的協作, 以達致更高的層次 With The Hong Kong Jockey Club Charities Trust's generosity and support, The Hong Kong Polytechnic University (PolyU) and The Chinese University of Hong Kong (CUHK) jointly established The Hong Kong Jockey Club Sports Medicine and Health Sciences Centre with the aim of improving Hong Kong's quality and quantity of sports-related elite and public clinical services, "sports for health" promotional programmes, academic research and professional education. Each University already has impressive credentials in the fields of sports medicine, sports science, sports rehabilitation, and sports health. The Centre takes these tasks to a new level by maximizing the cost-effective usage of resources and enhancing the cooperation between the two Universities.

2 馬拉松前一星期的準備 One Week Before the Race, What Should We Do? 充足的準備對馬拉松選手十分重要, 適切的備戰除可提昇運動表現外, 亦有助減少受傷的機會馬拉松倒數前幾個月期間的備戰分為不同的階段, 早期的備戰針對身體機能肌肉狀態及心理質素幾方面的表現提昇, 而後期的備戰則著重恢復的策略香港賽馬會運動醫學及健康科學中心為各位提供馬拉松前一星期的備戰攻略 Preparation is important for a marathon runner. Proper preparation improves performance and reduces the risk of injuries. Preparation begins months ahead of the race and is separated into different stages. Early preparation focuses on performance enhancement by physiological, muscular and mental training while late preparation focuses on recovery. The Hong Kong Jockey Club Sports Medicine and Health Sciences Centre helps athletes prepare themselves for the race during the one-week countdown.

3 吸收足夠能量 ( 醣原負荷法 ) 比賽前一星期 ONE WEEK BEFORE THE RACE 為儲存足夠能量應付長跑的需要, 在比賽前的一至四天, 運動員應該因應不同距離的跑程攝取適量的碳水化合物 Increasing Energy Storage (Carbohydrate Loading) Increasing energy store is necessary for long distance running. Sufficient carbohydrate should be consumed 1-4 days prior to the race. 馬拉松前碳水化合物攝取建議 Recommendations on carbohydrate consumption before marathon 賽事 Race distance 十公里 10km 半馬 Half marathon 全馬 Marathon 需要攝取的碳水化合物 Carbohydrate needed 7-10 克每公斤體重 7-10g per body weight in kg 9-12 克每公斤體重 9-12g per body weight in kg 克每公斤體重 10-12g per body weight in kg 例..一個體重六十公斤的十公里選手, 他 / 她比賽前每日需要攝取的碳水化合物為 420 克克 (7-10 克 x 60 公斤 ) Example: a 60kg athlete competing in a 10km race should have a daily carbohydrate consumption of g (7-10g x 60kg). 備註.. Remarks: 體內醣份的增加會導致體重上升在運用醣原負荷法而令體重上升平均 2 公斤乃正常現象用此方法亦需保持碳水化合物以外的吸收 Increasing body weight by approximately 2 kg is normal during carbohydrate loading. It is also important to maintain the intake of other nutrients while using this strategy.

4 適合重 60 公斤的運動員的餐單 ( 含 550 克碳水化合物及 2900 卡路里 ): Sample meal plan for a 60kg athlete undergoing a carbohydrate loading regimen (550g of carbohydrate/ 2900kcal of energy in total) 早餐脫脂奶 Skim milk 1 杯 glass Breakfast 粟米片 Corn flakes 1 杯 glass 香蕉 Banana 1 隻 piece 方包 White bread 1 片 slice 果占 Jam 1 茶匙 teaspoon 午餐白飯 Rice 2 碗 bowls Lunch 蔬菜 Vegetables 4 安士 oz 雞髀 Drumstick 1 隻 piece 汽水 Soft drink 1 罐 can 下午茶橙汁 Orange juice 1 杯 glass Tea 方包 White bread 2 片 slices 果占 Jam 2 茶匙 teaspoons 晚餐白飯 Rice 2 碗 bowls Dinner 肉餅 Minced meat cake 3 安士 oz 蔬菜 Vegetables 4 安士 oz 蘋果 Apple 1 個 piece 紅豆沙 Red Bean Soup 1 碗 bowl 宵夜蘋果汁 Apple Juice 1 杯 glass Late Supper 清蛋榚 Cake 1 片 piece 資料來源..香港體育學院運動科學部營養組 *Nutrition unit, Sport Science Department, Hong Kong Sports Institute Limited 各含 10 克碳水化合物的食物 Food that contains 10g of carbohydrate 麥皮 ( 熟 ) Bran (Cooked) 1/ 3 杯 cup 意粉 ( 熟 ) Spaghetti (Cooked) 1/ 3 杯 cup 飯 Rice 1/ 5 杯 cup 粥 Congee 1/ 2 碗 bowl 芝麻梳打餅乾 Sesame soda cracker 2 塊 pieces 方包 White bread 1/ 2 片 slice 粟米片 Corn flakes 1/ 2 杯 cup 粟米或雪青豆 Corn/Green bean 1/ 3 杯 cup 紅蘿蔔 ( 熟 ) Carrot (Cooked) 3/ 4 杯 cup 焗薯 Baked Potato 1 個 ( 細 ) piece (small) 茄汁豆 Baked bean 4 湯匙 tablespoons 蘋果或雪梨或橙 Apple/Pear/Orange 1 個 piece 奇異果 Kiwi fruit 1 個 piece 香蕉 Banana 1/ 2 隻 piece 提子 Grape 10 粒 pieces 罐頭水果 Canned fruit 1/ 3 杯 cup 橙汁 Orange juice 1/ 2 杯 cup 鮮奶或豆漿 Milk/Soy milk 1/ 2 杯 cup 酸乳酪 Yogurt 60 克 g 好立克粉 Horlicks powder 2 湯匙 tablespoons 汽水 Soft drink 1/ 2 杯 cup 資料來源..香港體育學院運動科學部營養組 *Nutrition unit, Sport Science Department, Hong Kong Sports Institute Limited

5 降低運動量比賽前一星期 ONE WEEK BEFORE THE RACE 運動員應該在比賽前的一至四天減少訓練, 讓生理系統及肌肉在比賽前得到足夠休息減少訓練量的另一目的是保存能量, 令醣原負荷法事半功倍 Tapering Reducing the training volume 1-4 days before the race to allow recovery of the physiological system and the muscular system. Tapering also enhances the effect of carbohydrate loading by allowing carbohydrate accumulation. 充足睡眠保持良好的睡眠習慣每天需有八小時的睡眠令心理及生理系統有充足的休息 Quantity and quality of sleep Maintain a good sleeping schedule before the race. 8 hours of sleep per day is recommended to prepare physiologically and mentally.

6 比賽當天 ON THE DAY OF THE RACE (BEFORE RUNNING) 比賽前的進食時機最少在比賽前兩小時完成豐富早餐以減低消化食物對運動的影響選擇高碳水化合物 ( 低升糖指數 ) 低脂肪食物以減少消化時間及為比賽作充足的能源補充建議在比賽前先試食餐單配搭確保不會令腸道不適 Pre-exercise meal Breakfast should be consumed at least 2 hours before the race to avoid gastrointestinal discomfort Choose food that are high in carbohydrate content and low in fat to reduce the time needed for digestion Choose food from your regular diet to avoid gastrointestinal discomfort 熱身運動充足的熱身運動能減低比賽時受傷的機會, 建議的熱身動作 : 1) 五至十分鐘的低強度帶氧運動幫助增加血液傳送到身體骨骼肌及提升身體溫度 2) 五至十分鐘的靜態伸展運動或動態伸展運動增加關節活動範圍 3) 五分鐘的高頻率運動 ( 如間歇衝刺 ) 4) 開跑前作五分鐘的輕巧動作 ( 如步行 ) Warm up exercise Adequate warm-up exercise decreases the risks of injury during the race. The following warm-up protocol is recommended: 1) 5 to 10 minutes of low-intensity exercise to increase core body temperature and to enhance blood flow to the required muscle; 2) 5-10 minutes of static and dynamic stretching to increase joint range of motion; 3) 5 minutes of high-intensity exercise such as interval sprinting; 4) 5 minutes of light exercise (i.e. walking) before the race starts.

7 選擇適當的運動裝束 Tips on Choosing the Right Sportswear on the Day of Marathon 因應馬拉松當日的環境條件及天氣選擇衣服 Consider environmental conditions and pay attention to the weather on the day of Marathon. 層疊式穿著, 衝線之前需要保持身體溫暖, 衣服亦要柔軟及鬆身方便進行熱身及伸展的動作, 熱身後可除下不需要的衣物 Dress in layers. Before completion, garment should be able to keep the body warm. Also, they should be soft and loose fit to allow free movement for stretching and warming up. After warming up, shed clothing as appropriate. 因應天氣的溫度及濕度, 建議穿著附有特別設計的運動衣服, 如具前面防風, 背面釋放熱力的設計 Depending on temperature and humidity, sportswears with special designs such as wind proof properties at front part and with efficient heat release at the back part are recommended. 有運動員會於賽跑前穿著具冷卻功能的背心, 用以降低體溫, 避免於賽事時身體溫度過度提升 Before the race, some runners wear an ice vest to reduce their core body temperature so as to avoid overheating later in hot conditions.

8 選擇適當的馬拉松衣著裝備 Choosing Appropriate Sportswear for a Marathon 適當的跑步裝束 Suitable Sportswear for Running 輕身 Light in weight 柔軟 Soft and smooth 防紫外光 Provide UV protection 具備良好水份控制功能, 讓汗液由皮膚轉移到衣服表面 With a good moisture management function allowing sweat to be transferred away from the skin to surface 冬季跑步比賽 (23 度或以下 ) For winter running competition (23 C or below) 表面防風避免冷空氣進入身體 Wind proof in the front of body to protect body from cold air 背面阻風令身體熱力有效消散 Lower air resistance in back side to release heat efficiently 防紫外光 Good UV protection 適當的隔熱保持身體溫暖 Appropriate thermal insulation and style to keep the body warm 具備良好水份控制功能, 讓汗液由皮膚轉移到衣服表面, 保持身體乾爽 Good moisture management function to transfer sweat from skin surface to outer side and keep the body dry 夏季跑步比賽 (23 度以上 ) For summer running competition (above 23 C) 有效釋放熱力的通爽衣物 Efficient heat release with good ventilation 防紫外線光功能 Excellent UV protection 具備良好水份控制功能, 讓汗液由皮膚轉移到衣服表面, 保持身體乾爽 Excellent moisture management function to transfer sweat from skin surface to outer side and keep the body dry 溫馨提示 : 不建議使用防曬乳霜, 以免影響身體散熱功能 A Kind Reminder: Sunscreen lotion is not recommended as it prevents heat dissipation during running.

9 比賽中補充能量及水份的策略比賽途中 DURING THE RACE 在起跑前五至十分鐘作最後的能量補充, 飲用毫升的運動飲品比賽途中因應身體口渴的感覺定時補充適量水份或運動飲品建議每跑五公里距離時補充毫升的水份, 並應按個人口渴感覺而調節避免飲用汽水補充水份切勿因擔心脫水而補充過多水份, 補充過多水份會引致低鈉血症 Refueling and rehydration Consume ml of sports drinks 5-10 minutes before the race to increase blood glucose level. Rehydrate with water or sports drinks regularly during the race to replenish lost energy and electrolytes. Do not wait until you feel thirsty. It is recommended to consume ml of fluid for each 5km distance covered. Adjustment should be made according to the feeling of thirst. Avoid using soft drinks for rehydration due to slow gastric emptying and slow absorption rate. Avoid over-hydration which causes hyponatremia. 溫馨提示 : 如於賽事期間感到不適頭暈或呼吸困難, 請立即停止跑步及尋求醫療協助 A Kind Reminder: If there are any feelings of discomfort, dizziness, or shortness of breath, please stop running and seek for medical attention immediately.

10 比賽後 AFTER THE RACE 冷卻運動慢跑或步行十分鐘後才坐下建議每個靜態伸展動作做 3 組每次秒 Cool-down exercise Jog or walk for 10 minutes before sitting down; Relax the muscles by static stretching (15-20s/set for 3 sets). 補充能量在完成比賽的一刻開始, 進食是幫助恢復重要的環節適當的補充食品及補充時機可幫助肌肉的恢復, 請參考下圖為補充能量的建議 Refuel It is important to refuel after the race. Early refueling helps accelerate the rate of recovery. Refer to the Table below for the recommended refuel strategy. 補充能量建議 Recommended refuel strategy 時間 Time 補充食品 Food & Drink 份量 Quantity 賽後一小時內運動飲品, 高升糖指數食物克每公斤體重 Within 1 hour after the race Sports Drinks, food with high GI index 1-1.2g per kg body weight 蛋白質克每公斤體重 Protein 10-20g per kg body weight 賽後四小時內水份 1.5 倍身體流失的水份,1 公斤體重 =1 公升水 Within 4 hour after the race Water 1.5 times of the water loss during the race (1kg of body weight loss = 1L of water loss)

UTI (Urinary Tract Infection) - Traditional Chinese

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