{"id":10860,"date":"2020-11-27T12:00:47","date_gmt":"2020-11-27T10:00:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=10860"},"modified":"2020-11-26T18:36:40","modified_gmt":"2020-11-26T16:36:40","slug":"jak-se-dostat-do-formy-sacharidy-pri-treninku","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/11\/27\/jak-se-dostat-do-formy-sacharidy-pri-treninku\/","title":{"rendered":"Jak se dostat do formy? Sacharidy p\u0159i tr\u00e9ninku"},"content":{"rendered":"

Zakon\u010dili jste cyklistikou sezonu a z\u016fstali v\u00a0rozpac\u00edch? Nedosahovali jste v\u00fdkon\u016f, k\u00a0nim\u017e jste se up\u00ednali a o nich\u017e jste snili? \u0158e\u0161\u00edte, jak nalo\u017eit s\u00a0p\u0159\u00edpravou na kilometry v\u00a0sedle b\u011bhem p\u0159\u00ed\u0161t\u00edho roku? We Love Cycling v\u00e1m p\u0159in\u00e1\u0161\u00ed n\u00e1vod, jak se dostat do formy.<\/strong><\/p>\n

Z\u00e1klady ve stravov\u00e1n\u00ed, p\u0159\u00edjmem energie v\u00a0sedle kola \u010di samotn\u00fdm tr\u00e9ninkem v\u00e1s postupn\u011b provede Vojt\u011bch Ha\u010deck\u00fd, sportovn\u00ed fyziolog z Centra sportovn\u00ed medic\u00edny specializuj\u00edc\u00ed se na individu\u00e1ln\u00ed tr\u00e9ninkov\u00e9 programy. Vicemistr sv\u011bta v\u00a0dr\u00e1hov\u00e9 cyklistice, kter\u00fd \u010d\u00e1st cyklistick\u00e9 kari\u00e9ry pro\u017eil v\u00a0zahrani\u010d\u00ed a posledn\u00edch \u0161est let je sou\u010d\u00e1st\u00ed l\u00e9ka\u0159sk\u00e9ho t\u00fdmu pe\u010duj\u00edc\u00edho o olympijsk\u00e9 medailisty, ale i prost\u00e9 hobby sportovce.<\/em><\/p>\n

Jezte i v sedle kola<\/strong><\/h2>\n

\u201eTvrzen\u00ed, \u017ee p\u0159i tr\u00e9ninku se nej\u00ed, je naprosto nesmysln\u00fd m\u00fdtus. Naopak! Je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 p\u0159ij\u00edmat potravu i b\u011bhem samotn\u00e9 j\u00edzdy, pokud se bav\u00edme o cyklistice. Jestli\u017ee budeme p\u0159ij\u00edmat energii p\u0159i sportovn\u00edm v\u00fdkonu, t\u011blo bude okam\u017eit\u011b reagovat a nebude mu doch\u00e1zet energie. Na konci j\u00edzdy se pak \u010dlov\u011bk c\u00edt\u00ed v\u00fdrazn\u011b l\u00e9pe. Dokonce m\u016f\u017ee m\u00edt pocit, \u017ee by r\u00e1d tr\u00e9noval v\u00edce.<\/p>\n

\n
\"pruvodce-nakupem-jizdniho-kola-pribylo-skatulek-podstata-zustava\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Jak na n\u00e1kup j\u00edzdn\u00edho kola: p\u0159ibylo \u0161katulek, podstata z\u016fst\u00e1v\u00e1<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pokud m\u00e1te b\u011bhem dne v\u00a0pl\u00e1nu tr\u00e9nink, pou\u010dka o energetick\u00fdm v\u00fddeji v\u00a0pom\u011bru \u0161edes\u00e1ti procent sacharid\u016f, dvaceti procent protein\u016f a dvaceti procent b\u00edlkovin neplat\u00ed. Zastoupen\u00ed sacharidov\u00e9 slo\u017eky je t\u0159eba nav\u00fd\u0161it.<\/p>\n

\"\"<\/a><\/p>\n

Pokud absolvujete tr\u00e9nink v\u00a0d\u00e9lce do jedn\u00e9 hodiny, nen\u00ed t\u0159eba sacharidy dopl\u0148ovat b\u011bhem samotn\u00e9ho tr\u00e9ninku. Kv\u016fli rychl\u00e9 regeneraci je vhodn\u00e9 doplnit je v\u0161ak kr\u00e1tce po absolvov\u00e1n\u00ed sportovn\u00edho v\u00fdkonu. Ide\u00e1ln\u00ed je pom\u011br 1 \u010di 1,5 gramu sacharid\u016f na kilogram t\u011blesn\u00e9 hmotnosti. A rozhodn\u011b se nedoporu\u010duje pou\u017eit\u00ed suplement\u016f v\u00a0podob\u011b jak\u00fdchkoliv pr\u00e1\u0161k\u016f. Pokud jste doma, ur\u010dit\u011b se najde dostatek p\u0159\u00edrodn\u00edch zdroj\u016f. Jde kup\u0159\u00edkladu o tal\u00ed\u0159 t\u011bstovin.<\/p>\n

\u010c\u00edm d\u0159\u00edve dojde k\u00a0dopln\u011bn\u00ed sacharid\u016f, t\u00edm l\u00e9pe pro t\u011blo. Ide\u00e1lem je \u010dasov\u00e9 rozmez\u00ed t\u0159icet a\u017e p\u011bta\u010dty\u0159icet minut po hodinov\u00e9m tr\u00e9ninku. Svaly jsou v\u00a0tomto obdob\u00ed ak\u010dn\u011bj\u0161\u00ed p\u0159i dopl\u0148ov\u00e1n\u00ed glykogenu. Ide\u00e1ln\u00ed je dop\u0159\u00e1t si sprchu, n\u00e1sledn\u011b j\u00eddlo. Pokud pocitov\u011b budete preferovat nejprve dopln\u011bn\u00ed sacharid\u016f, klidn\u011b se tak m\u016f\u017ee st\u00e1t je\u0161t\u011b p\u0159ed cestou do sprchy.<\/p>\n

Kolik sacharid\u016f na dv\u011b a v\u00edce hodin?<\/strong><\/h2>\n

P\u0159i tr\u00e9ninku del\u0161\u00edm, ne\u017e hodinu je t\u0159eba dopl\u0148ovat sacharidy u\u017e v\u00a0pr\u016fb\u011bhu sportovn\u00edho v\u00fdkonu. Organismu je t\u0159eba dop\u0159\u00e1t t\u0159icet gram\u016f sacharid\u016f za hodinu. V\u00a0z\u00e1t\u011b\u017ei se toti\u017e p\u0159est\u00e1v\u00e1 ud\u00e1vat pom\u011br v\u00a0gramech na kilogram.<\/p>\n

P\u0159i sportovn\u00edm v\u00fdkonu se v\u00edce krve m\u00edsto do st\u0159ev p\u0159el\u00e9v\u00e1 do sval\u016f, proto je schopnost st\u0159ev vst\u0159eb\u00e1vat \u017eiviny p\u0159i z\u00e1t\u011b\u017ei v\u00fdznamn\u011b sn\u00ed\u017eena. Je tedy nutn\u00e9 si uv\u011bdomit, jak dlouh\u00e9mu sportovn\u00edmu v\u00fdkonu, respektive v\u00fddeji energie, je t\u011blo vystaveno.<\/p>\n

\n
\"nejcastejsi-chyby-ktere-delaji-unaveni-cykliste\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Nej\u010dast\u011bj\u0161\u00ed chyby, kter\u00e9 d\u011blaj\u00ed unaven\u00ed cyklist\u00e9<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Jestli\u017ee je tr\u00e9nink kohokoliv do \u0161edes\u00e1ti minut, nen\u00ed t\u0159eba t\u011blo dop\u0159\u00e1t extra d\u00e1vku sacharid\u016f. Jakmile se ale dostanete v\u00a0tr\u00e9ninku na devades\u00e1t minut, u\u017e je nutn\u00e9 pamatovat na mimo\u0159\u00e1dn\u00fd p\u0159\u00edjem sacharid\u016f, kter\u00fd by m\u011bl b\u00fdt t\u0159icet gram\u016f na hodinu, tedy p\u011bta\u010dty\u0159icet gram\u016f na hodinu a p\u016fl trvaj\u00edc\u00ed tr\u00e9nink. Pokud je tr\u00e9nink v\u00a0rozmez\u00ed devades\u00e1t minut a\u017e 150 minut, tedy dv\u011b a p\u016fl hodiny, u\u017e je pot\u0159eba 60 gram\u016f na hodinu! Tedy 150 gram\u016f sacharid\u016f na tr\u00e9nink!<\/p>\n

Pokud se sportovn\u00ed v\u00fdkon pohybuje v\u00a0\u010dasov\u00e9m rozmez\u00ed p\u0159esahuj\u00edc\u00ed dv\u011b a p\u016fl hodiny, je doporu\u010den\u00e9 mno\u017estv\u00ed 90 a\u017e 120 gram\u016f sacharid\u016f na hodinu. Hodn\u011b se v\u00a0dan\u00e9m sm\u011bru chybuje, proto\u017ee to znamen\u00e1, \u017ee za hodinu tr\u00e9ninku v\u00a0sedle je t\u0159eba do t\u011bla dostat bidon s\u00a0energetick\u00fdm n\u00e1pojem a t\u0159i velk\u00e9 energetick\u00e9 ty\u010dinky!<\/p>\n

Tr\u00e9nujte i stravov\u00e1n\u00ed<\/strong><\/h2>\n

Samoz\u0159ejm\u011b mluv\u00edme o doporu\u010den\u00e9m mno\u017estv\u00ed. Pokud n\u011bkdo b\u011bhem dlouh\u00e9ho tr\u00e9ninku p\u0159ijme bez p\u0159edchoz\u00ed p\u0159\u00edpravy 120 gram\u016f sacharid\u016f za hodinu, st\u0159eva nebudou schopn\u00e1 takovou d\u00e1vku vst\u0159ebat. Proto je nesm\u00edrn\u011b d\u016fle\u017eit\u00e9 tr\u00e9novat i stravov\u00e1n\u00ed. A cestou m\u00edrn\u00e9ho diskomfortu posouvat vlastn\u00ed pr\u00e1h a zji\u0161\u0165ovat, kolik je \u010dlov\u011bk schopn\u00fd za hodinu sn\u00edst, aby nem\u011bl probl\u00e9my.<\/p>\n

Do dan\u00e9 oblasti m\u00ed\u0159\u00ed hodn\u011b ot\u00e1zek hobby sportovc\u016f, kte\u0159\u00ed na ud\u00e1van\u00e9 mno\u017estv\u00ed hled\u00ed s\u00a0ned\u016fv\u011brou. Ale je to prost\u00e9…<\/p>\n

Zkuste se nasn\u00eddat, p\u0159ibli\u017en\u011b v\u00a0rozmez\u00ed dvou a\u017e t\u0159\u00ed hodin pro tr\u00e1ven\u00ed si sednout na kolo a jet \u010dty\u0159hodinov\u00fd tr\u00e9nink. Z\u016fstat sedm hodin bez j\u00eddla, p\u0159i\u010dem\u017e \u010dty\u0159i hodiny jste v\u00a0pohybu…<\/p>\n

\"\"<\/a>
Mark Cavendish je\u0161t\u011b v barv\u00e1ch t\u00fdmu Dimension Data konzumuje energetick\u00fd gel.<\/em><\/figcaption><\/figure>\n

Sacharidy jsou pro t\u011blo tak z\u00e1sadn\u00ed, \u017ee pokud je jejich mno\u017estv\u00ed v\u00fdrazn\u011b sn\u00ed\u017een\u00e9, tr\u00e9ninkov\u00fd efekt se rovn\u011b\u017e v\u00fdrazn\u011b sni\u017euje.<\/p>\n

C\u00edlem p\u0159\u00edjmu sacharid\u016f b\u011bhem tr\u00e9ninku je odd\u00e1len\u00ed v\u00fdrazn\u00e9ho sn\u00ed\u017een\u00ed z\u00e1sob svalov\u00e9ho glykogenu. Pokud budete sacharidy pr\u016fb\u011b\u017en\u011b dopl\u0148ovat, v\u00fdrazn\u011b zpomal\u00edte vy\u010derp\u00e1n\u00ed svalov\u00e9ho glykogenu. V\u00a0opa\u010dn\u00e9m p\u0159\u00edpad\u011b t\u011blo v\u00fdkon prakticky zastav\u00ed.<\/p>\n

Naprosto stejn\u00e1 rovnice plat\u00ed v\u00a0p\u0159\u00edpad\u011b p\u0159\u00edjmu tekutin. Organismus je pot\u0159eba p\u0159i sportovn\u00edm v\u00fdkonu chladit. T\u011blo se p\u0159irozen\u011b ochlazuje pocen\u00edm. Jen\u017ee co vypot\u00edme je pot\u0159eba doplnit, aby nedoch\u00e1zelo k\u00a0dehydrataci. Absolvovat \u010dty\u0159hodinov\u00fd tr\u00e9nink na dva p\u016fllitrov\u00e9 bidony pro organismus nen\u00ed rozhodn\u011b optim\u00e1ln\u00ed. Je pot\u0159eba zastavit a tekutiny doplnit, a\u0165 u\u017e ze stud\u00e1nky nebo z\u00a0obchodu v\u00a0zapadl\u00e9 obci.\u201c<\/p>\n","protected":false},"excerpt":{"rendered":"

Zakon\u010dili jste cyklistikou sezonu a z\u016fstali v\u00a0rozpac\u00edch? Nedosahovali jste v\u00fdkon\u016f, k\u00a0nim\u017e jste se up\u00ednali a o nich\u017e jste snili? \u0158e\u0161\u00edte, […]<\/p>\n","protected":false},"author":122,"featured_media":7676,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,1304,1305,9,27,1282,17,67],"global-categories":[411],"class_list":["post-10860","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-jak-se-dostat-do-formy","tag-sacharidy-a-cyklistika","tag-silnicni-cyklistika","tag-trenink","tag-vojtech-hacecky","tag-vyziva","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak se dostat do formy? 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Kdy sta\u010d\u00ed 30 gram\u016f sacharid\u016f a kdy je pot\u0159eba v\u011bt\u0161\u00ed mno\u017estv\u00ed?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/27\/jak-se-dostat-do-formy-sacharidy-pri-treninku\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2020-11-27T10:00:47+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/06\/bikepacking-wlc-energetick\u00e9-ty\u010dinky.PNG.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"915\" \/>\n\t<meta property=\"og:image:height\" content=\"448\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/27\/jak-se-dostat-do-formy-sacharidy-pri-treninku\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2020\/11\/27\/jak-se-dostat-do-formy-sacharidy-pri-treninku\/\",\"name\":\"Jak se dostat do formy? 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