你能以多快的速度游完更长的距离?-How Fast Can You Swim Over Longer Distances?

小臭贝

All around the world, long distance open water swimming races are growing in popularity. Swimmers are taking on the challenge of events from 1000m through 5km and 10km, right up to marathon swimming events such as the 34km English Channel and Catalina Channel swims.

Far and away the most popular question we're asked by swimmers training for these long distance events is how fast we think they can swim them. In fact H2Open magazine asked us to write an article exploring how to train and prepare for these events which will feature in the next edition of the magazine. Here's an interesting snippet from the article:

Race Pace Estimator(比赛速度估计)

The table below is our estimation of your race pace over different distances. The figures are relative to your CSS pace which you can find using  the test set here.CSS stands for Critical Swim Speed, which is very similar to lactate threshold or the concept of Functional Threshold Power (FTP) if you're used to training with a power meter on the bike.
下表是我们对您在不同的距离中的比赛速度的估计。这些数字是相对于你的CSS(严格游泳速度)步伐，你可以在这儿找到用于测试临界游泳速度，这非常类似于乳酸阀值或阀值功率的功能（FTP）的概念，如果你已经习惯了对自行车功率计来训练的话。

1500m = CSS pace ± 2 sec per 100m          (1500米时的速度=CSS速度步伐± 2秒/百米)
5km = CSS pace + 2-4 sec per 100m           (5公里比赛速度=CSS速度步伐+ 2-4秒/百米)
10km = CSS pace + 6-10 sec per 100m        (10公里比赛速度=CSS速度步伐+ 6-10秒/百米)
20km = CSS pace + 10-20 sec per 100m      (20公里比赛速度=CSS速度步伐+ 10-20秒/百米)
English Channel (34km) = CSS pace + 20-30 sec per 100m (英吉利海峡34公里速度=CSS步伐+ 20-30秒/百米)



As you can see, CSS is approximately your 1500m race pace. In fact if you know your current speed over a very recent 1500m then you can use this as CSS in the table above instead of performing the CSS TEST.
正如你所看到的，CSS大约是你的1500米比赛的速度。事实上，如果你知道你当前的速度非常接近1500米的速度，那么你可以使用这个速度作为上表CSS,并用它来替代执行CSS测试。

The figures in the table are only a rough guide as your ability to sustain a pace relative to your CSS depends on how fit you are, your fueling strategy and your physiological makeup. Those with a very good aerobic base will not see as much drop off in their pace over increasing distances as those with more of an anaerobic, sprint background.

注释:
Lactate Threshold, Threshold and CSS

In the training and coaching world we often shorten 'lactate threshold' to just 'threshold' - it means the same thing. In a laboratory we'd measure your threshold by taking small samples of your blood as you exercise at increasing intensities and look for the characteristic kick up in blood lactate when you reach your threshold swim speed. Blood tests like that are expensive and tricky to perform in a wet environment, fortunately there is a better way to find your threshold speed. Enter CSS.

CSS is an acronym for Critical Swim Speed. It's an approximation of your lactate threshold speed and you can find it by doing a couple of swimming tests (no blood involved - just a stopwatch!). It's not precisely the same as lactate threshold but it will be within a couple of seconds per 100m, which is plenty accurate enough to guide your training