{"id":10492,"date":"2020-11-06T07:00:04","date_gmt":"2020-11-06T05:00:04","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=10492"},"modified":"2020-11-05T20:50:09","modified_gmt":"2020-11-05T18:50:09","slug":"domaci-trenink-pro-cyklisty-prizpusobte-si-plan","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/11\/06\/domaci-trenink-pro-cyklisty-prizpusobte-si-plan\/","title":{"rendered":"Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: p\u0159izp\u016fsobte si pl\u00e1n"},"content":{"rendered":"

Tr\u00e9nink v p\u0159\u00edrodn\u00edch podm\u00ednk\u00e1ch jste zavrhli. Ale sou\u010dasn\u011b se nehodl\u00e1te vzd\u00e1t fyzick\u00e9 kondice, kterou jste pracn\u011b budovali b\u011bhem minul\u00fdch m\u011bs\u00edc\u016f. V seri\u00e1lu We Love Cycling p\u0159in\u00e1\u0161\u00edme tipy, jak se vypo\u0159\u00e1dat s dom\u00e1c\u00edm tr\u00e9ninkem.<\/strong><\/p>\n

Odjet doma na trena\u017e\u00e9ru tot\u00e9\u017e, co na kole v p\u0159\u00edrodn\u00edch podm\u00ednk\u00e1ch nen\u00ed jen tak. Dom\u00e1c\u00ed tr\u00e9nink m\u00e1 sv\u00e1 specifika a je pot\u0159eba jim p\u0159izp\u016fsobit pl\u00e1n. Poj\u010fme se pod\u00edvat na z\u00e1kladn\u00ed tr\u00e9ninkov\u00e9 principy p\u0159\u00edpravy v „ob\u00fdv\u00e1ku“, abyste v\u011bd\u011bli, jakou intenzitu a objemy budete doma zvl\u00e1dat.<\/p>\n

\n
\"domaci-trenink-pro-cyklisty-nejlepsi-virtualni-platformy\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: nejlep\u0161\u00ed virtu\u00e1ln\u00ed platformy<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Spoustu inspirace najdete na virtu\u00e1ln\u00edch platform\u00e1ch, o kter\u00fdch jsme psali v\u00a0minul\u00e9m \u010dl\u00e1nku. Ne\u017e se ale pust\u00edte do virtu\u00e1ln\u00edho p\u0159ejezdu Pyrenej\u00ed \u010di Alp, je d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee na dom\u00e1c\u00edm trena\u017e\u00e9ru se bude \u00fanava hromadit daleko rychleji.<\/p>\n

Polovina \u010dasu v\u00a0sedle bohat\u011b sta\u010d\u00ed<\/strong><\/h2>\n

Jestli jste zvykl\u00ed o v\u00edkendu vyrazit na j\u00edzdu dlouhou \u010dty\u0159i hodiny, tak doma na trena\u017e\u00e9ru pravd\u011bpodobn\u011b dos\u00e1hnete podobn\u00e9ho tr\u00e9ninkov\u00e9ho efektu za m\u00e9n\u011b ne\u017e dv\u011b hodiny. Jak je to mo\u017en\u00e9? Venku toti\u017e v pr\u016fm\u011bru str\u00e1v\u00edte okolo 10-15 procent \u010dasu na v\u00fdkonu t\u00e9m\u011b\u0159 0 watt\u016f.<\/p>\n

D\u011bje se to zejm\u00e9na kv\u016fli hust\u00e9 doprav\u011b, technick\u00fdm pas\u00e1\u017e\u00edm, zat\u00e1\u010dk\u00e1m a sjezd\u016fm, kde se nohy vezou. Venku v\u00e1s nav\u00edc p\u0159i j\u00edzd\u011b \u010dek\u00e1 spousta kr\u00e1tk\u00fdch nepl\u00e1novan\u00fdch zast\u00e1vek na semaforech, velk\u00fdch k\u0159i\u017eovatk\u00e1ch a kv\u016fli dal\u0161\u00edm nep\u0159edv\u00eddateln\u00fdm ud\u00e1lostem.<\/p>\n

\"T\u00fdm<\/a>
T\u00fdm Sunweb v p\u0159\u00edprav\u011b vyu\u017e\u00edv\u00e1 Smart biky. Foto: sunweb.com<\/em><\/figcaption><\/figure>\n

Dom\u00e1c\u00ed tr\u00e9nink je oproti tomu mnohem ment\u00e1ln\u011b i fyzicky intenzivn\u011bj\u0161\u00ed. \u017d\u00e1dn\u00e1 j\u00edzda na volnob\u011bh ani nepl\u00e1novan\u00e9 zast\u00e1vky v\u00e1s ne\u010dekaj\u00ed. Venkovn\u00ed j\u00edzda nav\u00edc \u010dasto poskytuje pocit dobrodru\u017estv\u00ed \u010di objevov\u00e1n\u00ed nov\u00e9ho.<\/p>\n

P\u0159i to\u010den\u00ed ped\u00e1ly v dom\u00e1c\u00edch podm\u00ednk\u00e1ch se hlava soust\u0159ed\u00ed daleko v\u00edce na \u00fanavu a bolest nohou, proto\u017ee nem\u00e1 okol\u00ed, kter\u00e9 by rozptylovalo. D\u00edky tomu v\u0161emu je na\u0161t\u011bst\u00ed dom\u00e1c\u00ed tr\u00e9nink i daleko efektivn\u011bj\u0161\u00ed, co\u017e v\u00e1m umo\u017en\u00ed udr\u017eet si velice podobnou fyzi\u010dku za polovinu \u010dasu v sedle.<\/p>\n

Zam\u011b\u0159te dom\u00e1c\u00ed j\u00edzdy na intenzitu<\/strong><\/h2>\n

Dom\u00e1c\u00ed tr\u00e9nink, a\u0165 u\u017e s vyu\u017eit\u00edm virtu\u00e1ln\u00ed platformy nebo jen s v\u00fdhledem z okna, nen\u00ed zrovna ide\u00e1ln\u00ed na velmi dlouh\u00e9 vytrvalostn\u00ed j\u00edzdy. Daleko vhodn\u011bj\u0161\u00ed je na intervalov\u00e9 tr\u00e9ninky ve vy\u0161\u0161\u00ed intenzit\u011b.<\/p>\n

Jejich v\u00fdhoda je, \u017ee v\u00e1m mnohdy sta\u010d\u00ed m\u00e9n\u011b ne\u017e hodina v sedle a tak\u00e9 je daleko snaz\u0161\u00ed je ud\u011blat z\u00e1bavn\u00e9 a udr\u017eet si tak chu\u0165 do je\u017ed\u011bn\u00ed. P\u0159\u00edklady takov\u00fdch tr\u00e9nink\u016f si uvedeme v p\u0159\u00ed\u0161t\u00edm d\u00edle seri\u00e1lu.<\/p>\n

Dva n\u00e1ro\u010dn\u00e9 tr\u00e9ninky t\u00fddn\u011b<\/strong><\/h2>\n

Z po\u010d\u00e1tku se mo\u017en\u00e1 bude zd\u00e1t, \u017ee tak kr\u00e1tk\u00e9 j\u00edzdy nebudou sta\u010dit a budete m\u00edt tendenci je jezdit ka\u017ed\u00fd den nebo i v\u00edce ne\u017e jednou denn\u011b. To ale m\u016f\u017ee v\u00e9st k vy\u010derp\u00e1n\u00ed \u010di p\u0159etr\u00e9nov\u00e1n\u00ed.<\/p>\n

\n
\"domaci-trenink-pro-cyklisty-spravne-prislusenstvi\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: spr\u00e1vn\u00e9 p\u0159\u00edslu\u0161enstv\u00ed<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Intenzivn\u00ed strukturovan\u00fd tr\u00e9nink je velice n\u00e1ro\u010dn\u00fd na nervovou soustavu i na svaly samotn\u00e9 a vy\u017eaduje mnohem del\u0161\u00ed regeneraci ne\u017e vytrvalostn\u00ed tr\u00e9nink, kter\u00fd trv\u00e1 i n\u011bkolik hodin.<\/p>\n

Proto je vhodn\u00e9 za\u010d\u00edt s maxim\u00e1ln\u011b dv\u011bma intenzivn\u00edmi tr\u00e9ninky za t\u00fdden. Vlo\u017ete mezi n\u011b jeden a\u017e dva odpo\u010dinkov\u00e9 dny, kter\u00e9 m\u016f\u017eete vyu\u017e\u00edt k voln\u00e9mu vyto\u010den\u00ed nohou nebo cross tr\u00e9ninku. Tomu se budeme v\u011bnovat v dal\u0161\u00edch d\u00edlech.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tr\u00e9nink v p\u0159\u00edrodn\u00edch podm\u00ednk\u00e1ch jste zavrhli. Ale sou\u010dasn\u011b se nehodl\u00e1te vzd\u00e1t fyzick\u00e9 kondice, kterou jste pracn\u011b budovali b\u011bhem minul\u00fdch m\u011bs\u00edc\u016f. […]<\/p>\n","protected":false},"author":122,"featured_media":10454,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[126,1191,1253,838,27,67],"global-categories":[411],"class_list":["post-10492","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","tag-cyklistika","tag-domaci-trenink","tag-rotoped","tag-trenazer","tag-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nDom\u00e1c\u00ed tr\u00e9nink pro cyklisty: p\u0159izp\u016fsobte si pl\u00e1n | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Nehodl\u00e1te se zd\u00e1t fyzick\u00e9 kondice, kterou jste pracn\u011b budovali b\u011bhem minul\u00fdch m\u011bs\u00edc\u016f. P\u0159in\u00e1\u0161\u00edme tipy, jak se vypo\u0159\u00e1dat s dom\u00e1c\u00edm tr\u00e9ninkem.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/06\/domaci-trenink-pro-cyklisty-prizpusobte-si-plan\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: p\u0159izp\u016fsobte si pl\u00e1n\" \/>\n<meta property=\"og:description\" content=\"Nehodl\u00e1te se zd\u00e1t fyzick\u00e9 kondice, kterou jste pracn\u011b budovali b\u011bhem minul\u00fdch m\u011bs\u00edc\u016f. 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