你的比賽Your race
資料只存在你的手機瀏覽器裡。Your entries stay in this phone's browser only.
配速計畫Pace plan
依你的目標時間計算。改目標請到首頁。Calculated from your goal time. Change it on Home.
分段時間Split times
中途關門點Course cutoffs
官方規程公布的關門時間，對照你的目標配速預計抵達時間。Official cutoff times from the race rules, compared with when you'd arrive at goal pace.
最後兩週減量Two-week taper
最後兩週不會再變強，但會累積疲勞。休息日是計畫的一部分，不是偷懶。You can't gain fitness in the last two weeks, but you can add fatigue. Rest days are part of the plan.
通用參考。半馬跑者時間約減少三分之一。如果你有教練或自己的課表，以那個為主。General guide. Half runners can cut durations by about a third. If you have a coach or your own plan, follow that first.
碳水與補給Carbs and fuel
賽前 2–3 天（12/18–19）多吃碳水Carb up for 2–3 days (Dec 18–19)
白飯、麵、吐司、饅頭、白粥、香蕉。份量照平常，碳水比例拉高。White rice, noodles, toast, 饅頭 steamed buns, plain congee, bananas. Keep portions normal and shift the plate toward carbs.
先避開Skip for now
高纖蔬菜（地瓜葉、花椰菜）、豆類、炸物、重辣、酒精、沒吃過的新食物。High-fiber greens (地瓜葉 sweet potato leaves, broccoli), beans, fried and very spicy food, alcohol, anything new.
比賽早餐Race breakfast
例：吐司＋果醬＋香蕉，或飯糰。一定要是長跑前吃過、沒問題的組合。For example toast with jam and a banana, or a rice ball. It must be something you've eaten before a long run.
賽中補給During the race
照你練習時的方式。很多跑者每 30–45 分鐘一包能量膠。路線上有補給站，但自己帶熟悉的品牌最保險。Do exactly what you practiced. Many runners take a gel every 30–45 minutes. There are aid stations, but carrying the brand you trained with is safest.
能量膠計畫Gel planner
填入你練習時的習慣，會依目標配速算出每包的時間和大約公里數。Enter what you practiced. It works out when and roughly where to take each gel at your goal pace.
每包配水吃，盡量在補給站附近打開。常見建議是每小時 30–60 克碳水，更高的量要在練習時先試過。Take each gel with water, ideally just before an aid station. Common guidance is 30–60 g of carbs per hour; only go higher if you've practiced it.
清單Checklists
生理期也能安心比賽Period-ready race week
算算看生理期會不會碰到比賽週，提早準備就不慌。Check whether your period might land in race week, and plan ahead so it's one less surprise.
長跑時的身體筆記Long-run body notes
最近幾次長跑遇到經期時，有什麼感覺？需要什麼？On recent long runs during your period, what did you feel and what did you need?
什麼時候該看醫生When to check with a doctor
經痛嚴重到影響日常、出血量突然變多，或訓練量大時月經停了好幾個月，都值得找婦產科聊聊。月經變不規律不是「跑步正常現象」。Pain that stops normal life, bleeding suddenly much heavier, or periods stopping for months during heavy training are all worth a visit to a gynecologist. Missing periods is not a normal side effect of running.
用 LUCI 記錄你的週期Track your cycle with LUCI
12/20 比賽日Race day, Dec 20
地點Where
領物：Bib pickup: 花博爭艷館馬拉松博覽會（玉門街 1 號），12/17–18 13:00–20:00，12/19 11:00–18:00。選宅配的人 12/10–15 陸續寄出。Marathon Expo at the Expo Dome (Taipei Expo Park, 1 Yumen St). Dec 17–18 1–8 PM, Dec 19 11 AM–6 PM. If you chose home delivery, kits ship Dec 10–15.
領物、交通與管制細節請以For bib pickup, transport and road closures, check the 官方網站official site公告為準。.
賽後After the race
先穿上保暖衣物、補水、吃點東西，慢慢走一下。接下來幾天以散步和輕鬆活動為主。Put on a warm layer, drink, eat something and keep walking gently. Keep the next few days to walks and easy movement.
用了覺得有幫助？到 IG 告訴 Did this help? Tell @theluciapp 你缺什麼，下一版就加上。 on Instagram what was missing and the next version will add it.