2020 Nanjing Niushou Mountain Horse Race Registration Time Competition Route and Matters Needing Attention
Activity information "Run all over China" online marathon series, the launching ceremony of Jiangsu Division, "Run Jiangsu 2020 Nanjing Niushou Mountain Quarter Horse", 165438+ will start on1October 22nd! You can sign up now.
First of all, the time of the incident.
122 October 2020 1 19:30
Second, the registration instructions
1. Registration time: from now until165438+1October 15 (while stocks last).
2. Registration fee: 50 yuan/person; 20% discount for group tour (10 people sign up)
3. Age requirement: 12 years old or above (65438+born before February 2008, 3 1).
4. Competition scale: 1000 people.
5. Competition groups: men's individual group and women's individual group.
Third, the competition route
Event distance:10.548km.
Competition route
Description of the route: Niushou Square (starting point)-Foding Temple Station-Foding Shengjing Station-Tianque Station-Sanbao Station-Baoxianghu Station-Chengjiang Station-Niushou Square (end point)
Fourth, the bonus setting
Remarks: The amount listed in the table is pre-tax, and according to the corresponding laws and regulations, the bonus is subject to 20% personal income tax.
Verb (abbreviation of verb) special requirements for epidemic prevention and control
1. According to the needs of epidemic prevention and control, this competition is only open to China players who have lived in Chinese mainland for a long time.
2. Do not go to the epidemic risk area 14 days before the start of the competition. If you need to go to the risk area for special reasons after registration, you should inform the organizing Committee in advance and coordinate the follow-up matters.
3, in the period of centralized medical observation or home medical observers shall not participate in the competition.
4. On the day of the competition, you need to check your body temperature, personal health code and residence history. Only those who meet the requirements can participate in the competition.
Matters needing attention in the input of intransitive verbs
1, according to the latest track and field competition rules approved by China Athletics Association and the Marseille rules of this season;
2. Athletes' competition numbers shall be uniformly compiled and distributed by the organizing committee;
3. Athletes should report to the designated starting area 1 hour before departure, and then queue up in an orderly manner;
4. The game starts with one shot;
5. This competition adopts induction timing mode, and the induction timing chip will start timing when the players pass the starting point;
6. Physical requirements: Participants are in good health and have the foundation to participate in running exercise. Players who participate in the competition by means of tools (such as wheelchairs) must inform them at the time of registration and obtain the consent of the organizing Committee before they can participate in the competition, otherwise all consequences and responsibilities will be borne by themselves. Those with the following physical conditions are not suitable to participate in the competition:
1), patients with congenital heart disease and rheumatic heart disease;
2) Patients with hypertension and cerebrovascular diseases;
3) Patients with heart diseases such as myocarditis;
4) Patients with coronary heart disease and severe arrhythmia;
5) Diabetic patients with hyperglycemia or hypoglycemia;
6) Those who catch a cold within two weeks before the competition;
7), other patients with diseases that are not suitable for exercise;
8), pregnant women.
Precautions before the game, dietary precautions
Marathon, a long-term endurance sport, consumes a lot of energy during running. And our bodies, like cars, can't move forward without oil. Therefore, carbohydrates that can be quickly converted into energy have become the best choice for runners.
From the week before the race, runners can eat more carbohydrate-rich foods, such as rice flour and miscellaneous grains, with protein and dietary fiber, and at the same time, try to reduce excessive oil intake, so as to make full preparations for the upcoming race on the weekend.
The intake of carbohydrates should be moderately increased the day before the competition, but foods that are easily digested and absorbed should be selected, such as noodles, brown rice and steamed bread. At the same time, eat protein and vegetables, maintain a balanced diet, and replenish sufficient water.
Many runners go out to race horses, and it is inevitable that runners from all over the country will get together to organize parties the day before the race. I suggest you hold it before the game. It's not too late to try local snacks after the game. Try not to try anything you haven't eaten.
Eat less indigestible food before the game, such as radish and beans, to avoid stomach upset the next day. At the same time, remember not to be greedy when you are seven minutes full, and avoid some heavy greasy and heavy seasonings or too much food in protein.
These foods not only stimulate the intestines, but also take a long time to digest, which may cause indigestion, affect the state of runners the next day, and are not conducive to play.
To sum up:
1, eat what you often eat;
2. Choose foods rich in carbohydrates;
3. Add more water appropriately, but not too much;
4. Don't choose greasy, spicy and high-fiber foods;
5. Try not to drink alcohol or caffeine;
6. Don't overeat.
Sleep advice
Fires usually occur at 7 or 8 o'clock in the morning. This means that contestants must get up early, eat and go out. If you get into the habit of staying up late, no matter how early you lie in bed the night before the game, no matter how many sheep you count, you can't sleep.
It is suggested to go to bed at 1 1 or earlier from the week before the competition. Don't overwork yourself. Reduce alcohol, tobacco and entertainment. Adjust the physical condition, so that the muscles damaged by previous high-intensity training can be fully recovered. At the same time, let the stomach adapt to eating breakfast and defecating early.
Everyone knows the importance of getting enough sleep, which has a great influence on the next day's competitive state, but some things are difficult to control. Many runners fantasize the night before the race, and it is difficult for them to sleep peacefully because of nervousness and excitement.
It is difficult for these runners to calm down the night before the race, so what they can do is to ensure adequate rest and sleep a few days before the race, so that the impact of poor sleep the night before the race can be relatively weakened.
If the night before the game is really unpleasant, you should also remember to relax, because it is very common. Many runners have this situation before the race, but at the beginning of the race, you should correctly evaluate your physical condition and avoid being brave during the race.
Pre-match preparation
As the game starts early, the players who live far away will get there early the next morning, so it is necessary to get things ready the night before the game.
In this way, you won't be in a hurry the next morning, and everything can make people relax and eliminate unnecessary stress.
Things to be prepared include breakfast the next day, equipment for the next day's competition, route planning, etc.
1, equipment
Tie your own chip (if any) to your shoes and put the number cloth on it. Finally, put away all the small things to bring in the next day's competition, such as watches, sunscreen, anti-wear cream, hats and so on. And it's best to make a list, which is not easy to miss. Count them clearly and put them together. Avoid leaving things in a hurry on the day of the game.
route planning
After the equipment is packed, read the competition guide issued by the organizing Committee in detail. There will be many details about the competition, such as the starting location, the storage location of the competition bag, the specific time to end the storage, and so on.
Understand the traffic, materials and some tips from the organizing Committee around the event. In this way, even if you encounter some unexpected events, such as traffic jams, you can find the bag storage area and departure area as soon as possible.
After everything is confirmed, you can prepare for bed rest and try to meet the next day's big exam in a state of 100%.