{"id":10647,"date":"2020-11-14T07:00:14","date_gmt":"2020-11-14T05:00:14","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=10647"},"modified":"2020-11-12T21:48:28","modified_gmt":"2020-11-12T19:48:28","slug":"domaci-trenink-pro-cyklisty-jedte-podle-rozpisu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/11\/14\/domaci-trenink-pro-cyklisty-jedte-podle-rozpisu\/","title":{"rendered":"Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: je\u010fte podle rozpisu"},"content":{"rendered":"

J\u00edzda doma na trena\u017e\u00e9ru se m\u016f\u017ee zd\u00e1t docela nudn\u00e1. Bez kopc\u016f, zat\u00e1\u010dek, sjezd\u016f a party kamar\u00e1d\u016f kolem sebe je t\u011b\u017ek\u00e9 v\u011bd\u011bt, kdy zabrat a kdy zase zvolnit. Proto pro v\u00e1s m\u00e1me p\u0159\u00edklady dvou strukturovan\u00fdch tr\u00e9nink\u016f na doma. Vyzkou\u0161ejte, jak tr\u00e9nuj\u00ed prof\u00edci a uvid\u00edte, \u017ee i dom\u00e1c\u00ed tr\u00e9nink m\u016f\u017ee b\u00fdt velice zaj\u00edmav\u00e1 v\u00fdzva.<\/strong><\/p>\n

Dom\u00e1c\u00ed tr\u00e9nink by nem\u011bl spo\u010d\u00edvat jen v to\u010den\u00ed ped\u00e1l\u016f za konstantn\u00ed vytrvalostn\u00ed rychlosti a v\u00fdkonu. Takov\u00e1 j\u00edzda nen\u00ed p\u0159\u00edli\u0161 z\u00e1bavn\u00e1 a v\u011bt\u0161ina hobby cyklist\u016f p\u0159i n\u00ed v\u00edc, ne\u017e p\u00e1r des\u00edtek minut neudr\u017e\u00ed pozornost. T\u00edm p\u00e1dem nem\u016f\u017ee p\u0159in\u00e9st ani p\u0159\u00edli\u0161 hodnotn\u00e9 tr\u00e9ninkov\u00e9 adaptace. N\u00e1sleduj\u00edc\u00ed dva rozepsan\u00e9 tr\u00e9ninky jsou prav\u00fdm opakem. V\u00edte p\u0159esn\u011b, co na kole mus\u00edte zvl\u00e1dnout a m\u00e1te v\u00a0nich nav\u00edc i zabudovan\u00fd element n\u00e1cviku opravdov\u00e9 j\u00edzdy venku.<\/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

Intenzita interval\u016f v tr\u00e9ninku je rozepsan\u00e1 jako procento FTP (Functional threshold power). Pokud jste se s t\u00edmto pojmem nesetkali, tak v praxi \u00fadaj 100 % FTP vyjad\u0159uje maxim\u00e1ln\u00ed v\u00fdkon ve wattech, kter\u00fd jste schopni vyrovnan\u011b udr\u017eet po \u0161edes\u00e1t minut j\u00edzdy. Pokud v\u00e1\u0161 trena\u017e\u00e9r nem\u011b\u0159\u00ed watty, tak se lze podobn\u011b \u0159\u00eddit tak\u00e9 podle tepov\u00e9 frekvence. P\u0159\u00edpadn\u011b se lze \u0159\u00eddit i podle rychlosti, kterou trena\u017e\u00e9r zobrazuje, ale pak mus\u00edte vz\u00edt v potaz nastaven\u00fd odpor na trena\u017e\u00e9ru, co\u017e je pro tr\u00e9ninky, kdy m\u011bn\u00edte odpor za j\u00edzdy nepraktick\u00e9.<\/p>\n

Simulace stoup\u00e1n\u00ed<\/strong><\/h2>\n

C\u00edlem prvn\u00edho tr\u00e9ninku je zlep\u0161it v\u00fdkonnost v\u00a0prudk\u00fdch stoup\u00e1n\u00edch. Pokud si chcete dop\u0159\u00e1t opravdu v\u011brn\u00fd z\u00e1\u017eitek, tak zkuste podlo\u017eit p\u0159edn\u00ed kolo a simulovat tak m\u00edrn\u00fd n\u00e1klon p\u0159i j\u00edzd\u011b do kopce. Z\u00e1rove\u0148 je dobr\u00e9 nastavit odpor trena\u017e\u00e9ru hodn\u011b vysoko. Celkov\u011b by m\u011bl tr\u00e9nink zabrat p\u0159ibli\u017en\u011b 48 minut.<\/p>\n

Zah\u0159\u00e1t\u00ed<\/strong>: 10 minut voln\u00e9ho \u0161lap\u00e1n\u00ed<\/p>\n

Interval (opakovat 4x)<\/strong>: 2 minuty 90 % FTP, 15 vte\u0159in 115 % FTP (na t\u011bchto 15 vte\u0159in jd\u011bte \u201eze sedla\u201c)<\/p>\n

\"Alberto<\/a>
Alberto Dainese z t\u00fdmu Sunweb stejn\u011b jako v\u011bt\u0161ina profesion\u00e1l\u016f mus\u00ed ob\u010das k p\u0159\u00edprav\u011b vyu\u017e\u00edt trena\u017e\u00e9r. Jak potom vypad\u00e1 jejich tr\u00e9nink? Foto: instagram Sunweb<\/em><\/figcaption><\/figure>\n

Zvoln\u011bn\u00ed<\/strong>: 10 minut voln\u00e9ho \u0161lap\u00e1n\u00ed<\/p>\n

Interval (opakovat 4x)<\/strong>: 2 minuty 90 % FTP, 15 vte\u0159in 115 % FTP (na t\u011bchto 15 vte\u0159in jd\u011bte \u201eze sedla\u201c)<\/p>\n

Vy\u0161lap\u00e1n\u00ed<\/strong>: 10 minut voln\u00e9ho \u0161lap\u00e1n\u00ed<\/p>\n

Simulace z\u00e1vodn\u00edho tempa<\/strong><\/h2>\n

Tento tr\u00e9nink simuluje prost\u0159ed\u00ed z\u00e1vodu, kde je \u010dasto pot\u0159eba postupn\u011b navy\u0161ovat a sni\u017eovat intenzitu podle toho, jak\u00e9 n\u00e1roky klade trasa a soupe\u0159i. V\u00a0pr\u016fb\u011bhu tr\u00e9ninku budeme vyu\u017e\u00edvat t\u0159i r\u016fzn\u00e9 intenzity, sna\u017ete se je od sebe dostate\u010dn\u011b odli\u0161it. Celkov\u011b by m\u011bl tr\u00e9nink zabrat p\u0159ibli\u017en\u011b 72 minut.<\/p>\n

\n
\"domaci-trenink-pro-cyklisty-na-cem-se-pripravovat\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Dom\u00e1c\u00ed tr\u00e9nink pro cyklisty: na \u010dem se p\u0159ipravovat?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Zah\u0159\u00e1t\u00ed<\/strong>: 10 minut voln\u00e9ho \u0161lap\u00e1n\u00ed<\/p>\n

\u017deb\u0159\u00edk<\/strong>: 4 minuty 90 % FTP, 3 minuty 100 % FTP, 1 minuta 115 % FTP, 5 minut voln\u00e9ho \u0161lap\u00e1n\u00ed, 1 minuta 115 % FTP, 3 minuty 100 % FTP, 4 minuty 90 % FTP<\/p>\n

\"Ond\u0159ej<\/a>
Ond\u0159ej Cink b\u011bhem jarn\u00ed karant\u00e9ny p\u0159i tr\u00e9ninku na smart biku. Foto: instagram<\/em><\/figcaption><\/figure>\n

Zvoln\u011bn\u00ed<\/strong>: 10 minut voln\u00e9ho \u0161lap\u00e1n\u00ed<\/p>\n

\u017deb\u0159\u00edk<\/strong>: 4 minuty 90 % FTP, 3 minuty 100 % FTP, 1 minuta 115 % FTP, 5 minut voln\u00e9ho \u0161lap\u00e1n\u00ed, 1 minuta 115 % FTP, 3 minuty 100 % FTP, 4 minuty 90 % FTP<\/p>\n

Vy\u0161lap\u00e1n\u00ed<\/strong>: 10 minut voln\u00e9ho \u0161lap\u00e1n\u00ed<\/p>\n

Takov\u00fd dom\u00e1c\u00ed tr\u00e9nink rozhodn\u011b nen\u00ed nuda a vy\u017eaduje plnou pozornost. Pamatujte ale, \u017ee ze za\u010d\u00e1tku je dobr\u00e9 za\u0159adit maxim\u00e1ln\u011b 2 intenzivn\u00ed tr\u00e9ninky za t\u00fdden. V\u00a0p\u0159\u00ed\u0161t\u00edm \u010dl\u00e1nku se pod\u00edv\u00e1me na to, co lze d\u011blat v\u00a0ostatn\u00ed \u201eodpo\u010dinkov\u00e9\u201c dny.<\/p>\n","protected":false},"excerpt":{"rendered":"

J\u00edzda doma na trena\u017e\u00e9ru se m\u016f\u017ee zd\u00e1t docela nudn\u00e1. Bez kopc\u016f, zat\u00e1\u010dek, sjezd\u016f a party kamar\u00e1d\u016f kolem sebe je t\u011b\u017ek\u00e9 […]<\/p>\n","protected":false},"author":122,"featured_media":10665,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,1191,56,1280,9,27,67],"global-categories":[411],"class_list":["post-10647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-domaci-trenink","tag-horska-cyklistika","tag-intervalovy-trenink","tag-silnicni-cyklistika","tag-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nDom\u00e1c\u00ed tr\u00e9nink pro cyklisty: je\u010fte podle rozpisu | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Jak tr\u00e9novat doma v sedle kola? N\u00e1vod na simulaci z\u00e1vodn\u00edho tempa \u010di stoup\u00e1n\u00ed. I p\u0159\u00edprava v ob\u00fdvac\u00edm pokoji na trena\u017e\u00e9ru m\u016f\u017ee b\u00fdt z\u00e1bavn\u00e1.\" \/>\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\/14\/domaci-trenink-pro-cyklisty-jedte-podle-rozpisu\/\" \/>\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: je\u010fte podle rozpisu\" \/>\n<meta property=\"og:description\" content=\"Jak tr\u00e9novat doma v sedle kola? N\u00e1vod na simulaci z\u00e1vodn\u00edho tempa \u010di stoup\u00e1n\u00ed. 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