{"id":11108,"date":"2020-12-21T07:00:38","date_gmt":"2020-12-21T05:00:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=11108"},"modified":"2020-12-20T22:46:24","modified_gmt":"2020-12-20T20:46:24","slug":"jak-se-dostat-do-formy-jezte-i-na-trenazeru","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/12\/21\/jak-se-dostat-do-formy-jezte-i-na-trenazeru\/","title":{"rendered":"Jak se dostat do formy: jezte i na trena\u017e\u00e9ru"},"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. Nejprve \u010dty\u0159i roky s\u00a0Centrem sportovn\u00ed medic\u00edny spolupracoval v\u00a0pozici z\u00e1vodn\u00edka, kter\u00fd se s\u00e1m tr\u00e9nuje. A posledn\u00ed dva roky 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

\u201eB\u011bhem zimn\u00edch m\u011bs\u00edc\u016f p\u0159i vyu\u017eit\u00ed trena\u017e\u00e9r\u016f, stacion\u00e1rn\u00edch kol \u010di v\u00e1lc\u016f k\u00a0p\u0159\u00edprav\u011b se ot\u00e1zka nutrice m\u016f\u017ee zd\u00e1t zbyte\u010dn\u00e1. Ale opak je pravdou. Jak by m\u011bl vypadat p\u0159\u00edstup ke strav\u011b, pokud do sedla kola used\u00e1te brzy r\u00e1no je\u0161t\u011b p\u0159ed prac\u00ed nebo naopak hodn\u011b pozd\u011b po spln\u011bn\u00edch v\u0161ech povinnost\u00ed v\u00a0zam\u011bstn\u00e1n\u00ed i u dom\u00e1c\u00edho rodinn\u00e9ho krbu?<\/p>\n

\n
\"sport-s-rouskou-telo-se-dusi-pokud-to-je-mozne-radeji-jdete-na-vzduch\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Sport s\u00a0rou\u0161kou? T\u011blo se dus\u00ed! Pokud to je mo\u017en\u00e9, rad\u011bji jd\u011bte na vzduch<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

V\u0161e je o ur\u010dit\u00e9m biorytmu. Obecn\u011b \u010dlov\u011bk pro sport pot\u0159ebuje energii. Tr\u00e9nink ve vnit\u0159n\u00edch prostor\u00e1ch se z\u00a0hlediska nutri\u010dn\u00edho nijak neli\u0161\u00ed od letn\u00edch m\u011bs\u00edc\u016f, kdy sportujeme v\u00a0p\u0159\u00edrod\u011b, p\u0159esto\u017ee \u010dasov\u00fd \u00fasek v\u00a0sedle kola je obvykle v\u00fdrazn\u011b krat\u0161\u00ed proti p\u0159\u00edprav\u011b ve venkovn\u00edm prostoru.<\/p>\n

P\u0159ed rann\u00edm tr\u00e9ninkem t\u011blo nastartujte<\/strong><\/h2>\n

Pokud se rozhodnete pro rann\u00ed tr\u00e9nink, je t\u0159eba p\u0159ipraven\u00fd program absolvovat nasn\u00eddan\u00fd. N\u011bkdo nem\u00e1 probl\u00e9m se nasn\u00eddat a hned sednout na kolo. N\u011bkdo si mus\u00ed vysta\u010dit se sklenic\u00ed d\u017eusu, proto\u017ee mu \u017ealudek zat\u00edm nedovol\u00ed v\u00edce, jin\u00fd pot\u0159ebuje klasickou porci j\u00eddla. Nicm\u00e9n\u011b m\u011bjte na pam\u011bti, \u017ee je t\u011blo pot\u0159eba nastartovat. A \u010d\u00edm men\u0161\u00ed je sn\u00eddan\u011b p\u0159ed tr\u00e9ninkem, t\u00edm sp\u00ed\u0161e mus\u00ed doch\u00e1zet k\u00a0dopl\u0148ov\u00e1n\u00ed energie b\u011bhem samotn\u00e9 j\u00edzdy.<\/p>\n

\"Sn\u00eddan\u011b<\/a>
Kvalitn\u00ed sn\u00eddan\u011b poslou\u017e\u00ed jako vhodn\u00fd zp\u016fsob nastartov\u00e1n\u00ed organismu p\u0159ed cyklistick\u00fdm tr\u00e9ninkem.<\/em><\/figcaption><\/figure>\n

V\u00a0p\u0159\u00edpad\u011b ve\u010dern\u00edho tr\u00e9ninku by sportovci m\u011bli nejprve zkonzumovat prvn\u00ed ve\u010de\u0159i. Z\u00e1m\u011brn\u011b \u0159\u00edk\u00e1m prvn\u00ed, proto\u017ee je t\u0159eba dodr\u017eet energetick\u00fd balanc. Pokud se \u010dlov\u011bk po tr\u00e9ninku nenaj\u00ed, protahuje se doba regenerace. Jako druh\u00e1 ve\u010de\u0159e posta\u010d\u00ed i jednoduch\u00e9 sacharidy pro druhou ve\u010de\u0159i v\u00a0podob\u011b \u010dokol\u00e1dov\u00e9ho ml\u00e9ka nebo t\u0159eba rohl\u00edku s\u00a0medem.<\/p>\n

Rozhodn\u011b druh\u00e9 ve\u010de\u0159e nevynech\u00e1vejte. Pokud sed\u00edte z\u00a0pracovn\u00edch \u010di rodinn\u00fdch d\u016fvod\u016f na trena\u017e\u00e9ru \u010dasto a\u017e v\u00a0pozdn\u00edch hodin\u00e1ch a druhou ve\u010de\u0159i vynech\u00e1v\u00e1te z\u00a0obavy, \u017ee p\u0159iberete, jedn\u00e1te \u0161patn\u011b. Pr\u00e1v\u011b v\u00a0d\u016fsledku hladov\u011bn\u00ed si t\u011blo za\u010dne vytv\u00e1\u0159et tukovou z\u00e1sobu.<\/p>\n

Jak na stimulaci tukov\u00e9ho metabolismu?<\/strong><\/h2>\n

Jist\u011b, je mo\u017en\u00e9 absolvovat jednou, v\u00a0krajn\u00edm p\u0159\u00edpad\u011b dvakr\u00e1t v\u00a0t\u00fddnu ve\u010dern\u00ed tr\u00e9nink bez druh\u00e9ho j\u00eddla. Jde o metodu u\u017e\u00edvanou zejm\u00e9na p\u0159i shazov\u00e1n\u00ed v\u00e1hy, proto\u017ee t\u011blo spot\u0159ebuje glykogen a druh\u00fd den v\u00a0p\u0159\u00edpad\u011b rann\u00edho tr\u00e9ninku dojde ke stimulaci tukov\u00e9ho metabolismu.<\/p>\n

Je pot\u0159eba v\u0161ak rann\u00ed tr\u00e9nink absolvovat v\u00a0\u00fapln\u011b nejni\u017e\u0161\u00ed intenzit\u011b. A n\u00e1sledovat mus\u00ed velk\u00e1 sn\u00eddan\u011b. Jedn\u00e1 se o nutri\u010dn\u00ed manipulaci. Ani profesion\u00e1ln\u00ed sportovci ji v\u00a0p\u0159\u00edpad\u011b pot\u0159eby neza\u0159azuj\u00ed v\u00edce ne\u017e dvakr\u00e1t do t\u00fddne. Ve v\u011bt\u0161\u00edm opakov\u00e1n\u00ed jde o kontraproduktivn\u00ed krok.<\/p>\n

A pokud se v\u00a0p\u0159\u00edpad\u011b rann\u00edho tr\u00e9ninku bav\u00edme o n\u00edzk\u00e9 intenzit\u011b, je na stupnici od jedni\u010dky do des\u00edtky, kdy je des\u00edtka maxim\u00e1ln\u00edm v\u00fdkonem, p\u0159\u00edpustn\u00e1 nejv\u00fd\u0161e pomysln\u00e1 \u010dtvrt\u00e1 rychlost. Intenzita mus\u00ed b\u00fdt skute\u010dn\u011b n\u00edzk\u00e1. Sportovec mus\u00ed b\u00fdt schopn\u00fd plynule mluvit.<\/p>\n

\"Ban\u00e1n,<\/a>
Ban\u00e1n, energetick\u00e1 ty\u010dinka a magnesium jako prevence na k\u0159e\u010de. V l\u00e9t\u011b v kapse dresu samoz\u0159ejmost. Ale ani p\u0159i tr\u00e9ninku na trena\u017e\u00e9ru nepodce\u0148ujte nutri\u010dn\u00ed slo\u017eku.<\/em><\/figcaption><\/figure>\n

A jakkoliv se to m\u016f\u017ee zd\u00e1t bl\u00e1zniv\u00e9, nezapom\u00ednejte ani p\u0159i j\u00edzd\u011b doma na trena\u017e\u00e9ru j\u00edst. Doporu\u010den\u00e9 mno\u017estv\u00ed sacharid\u016f se rozhodn\u011b nem\u011bn\u00ed v\u00a0z\u00e1vislosti na prost\u0159ed\u00ed. Tud\u00ed\u017e i v\u00a0sedle kola v\u00a0ob\u00fdvac\u00edm pokoji, gar\u00e1\u017ei \u010di na balk\u00f3n\u011b je pot\u0159eba j\u00edst, pokud tr\u00e9ninky jsou del\u0161\u00ed ne\u017e 1 hodina. Ty\u010dinku, ban\u00e1n a komu vyhovuje, klidn\u011b i gel. Z\u00e1le\u017e\u00ed pochopiteln\u011b na intenzit\u011b a mno\u017estv\u00ed spot\u0159ebovan\u00e9ho \u201epaliva\u201c.<\/p>\n

Obrovsk\u00e9 riziko p\u0159i indoorov\u00fdch aktivit\u00e1ch je p\u0159eh\u0159\u00edv\u00e1n\u00ed organismu. Rozhodn\u011b pou\u017eijte minim\u00e1ln\u011b jeden, ide\u00e1ln\u011b dva v\u011btr\u00e1ky. Pamatujte, \u017ee efektivita t\u011bla je \u0161\u00edlen\u011b n\u00edzk\u00e1 a teplo je nutn\u00e9 odv\u00e1d\u011bt.<\/p>\n

Camelback je v zim\u011b skv\u011blou vychyt\u00e1vkou<\/strong><\/h2>\n

Je pot\u0159eba b\u00fdt rovn\u011b\u017e maxim\u00e1ln\u011b ostra\u017eit\u00fd p\u0159i p\u0159\u00edjmu tekutin. Nelze specifikovat mno\u017estv\u00ed, proto\u017ee m\u00edra pocen\u00ed je u ka\u017ed\u00e9ho jedince odli\u0161n\u00e1. Z\u00e1kladn\u00edm orienta\u010dn\u00edm bodem pro p\u0159\u00edpravu mno\u017estv\u00ed bidon\u016f m\u016f\u017ee b\u00fdt v\u00e1ha p\u0159ed a po sportu. Jedn\u00e1 se o kompromisn\u00ed \u0159e\u0161en\u00ed na kontrolu hydratace dostupn\u00e9 pro ka\u017ed\u00e9ho. M\u011blo by doj\u00edt k maxim\u00e1ln\u011b dvou \u010di t\u0159\u00edprocentn\u00edmu poklesu hmotnosti.<\/p>\n

\n
\"jak-se-dostat-do-formy-zapomente-na-merice-vykonu\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Jak se dostat do formy? Zapome\u0148te na m\u011b\u0159i\u010de v\u00fdkonu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Existuj\u00ed i cyklist\u00e9, kte\u0159\u00ed dokud nemrzne, d\u00e1vaj\u00ed p\u0159ed trena\u017e\u00e9ry a stacion\u00e1rn\u00edmi koly p\u0159ednost no\u010dn\u00edmu tr\u00e9nink\u016fm tak\u0159\u00edkaj\u00edc \u201ena sv\u011btla\u201c. M\u011bjte na pam\u011bti, \u017ee p\u0159esto\u017ee t\u011blo si v\u00a0chladn\u00e9m vzduchu pocitov\u011b ne\u017e\u00e1d\u00e1 p\u0159\u00edjem tekutin jako p\u0159i tr\u00e9ninku uvnit\u0159, je pot\u0159eba minim\u00e1ln\u011b ka\u017ed\u00fdch patn\u00e1ct minut ucuc\u00e1vat vodu nebo iontov\u00fd n\u00e1poj. Dehydratace hroz\u00ed toti\u017e stejn\u011b, jako b\u011bhem p\u0159\u00edpravy na trena\u017e\u00e9ru.<\/p>\n

Jistou zr\u00e1dnost p\u0159edstavuje teplota vody v\u00a0bidonu. Skv\u011blou vychyt\u00e1vkou je pou\u017eit\u00ed camelbacku, proto\u017ee na z\u00e1dech voda tolik neprochladne, jak ji vlastn\u00edm t\u011blem neust\u00e1le oh\u0159\u00edv\u00e1te. A rovn\u011b\u017e v\u00a0p\u0159\u00edpad\u011b venkovn\u00edho tr\u00e9ninku plat\u00ed, \u017ee za \u017e\u00e1dnou cenu nesm\u00edte zapom\u00ednat na j\u00eddlo. Jakkoliv se c\u00edt\u00edte siln\u00ed nebo nem\u00e1te pot\u0159ebu v\u00a0mraziv\u00e9m po\u010das\u00ed j\u00edst, je nutn\u00e9 sacharidy dopl\u0148ovat.\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":11078,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,1304,9,27,1282,17,28],"global-categories":[411],"class_list":["post-11108","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-silnicni-cyklistika","tag-trenink","tag-vojtech-hacecky","tag-vyziva","tag-zdravi","global-categories-cycling"],"yoast_head":"\nJak se dostat do formy: jezte i na trena\u017e\u00e9ru | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Jak p\u0159istupovat ke strav\u011b, pokud tr\u00e9nink absolvujete brzy r\u00e1no p\u0159ed prac\u00ed nebo naopak v pozdn\u00edch ve\u010dern\u00edch \u010di no\u010dn\u00edch hodin\u00e1ch?\" \/>\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\/12\/21\/jak-se-dostat-do-formy-jezte-i-na-trenazeru\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak se dostat do formy: jezte i na trena\u017e\u00e9ru\" \/>\n<meta property=\"og:description\" content=\"Jak p\u0159istupovat ke strav\u011b, pokud tr\u00e9nink absolvujete brzy r\u00e1no p\u0159ed prac\u00ed nebo naopak v pozdn\u00edch ve\u010dern\u00edch \u010di no\u010dn\u00edch hodin\u00e1ch?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2020\/12\/21\/jak-se-dostat-do-formy-jezte-i-na-trenazeru\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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