{"id":11626,"date":"2021-02-10T17:00:39","date_gmt":"2021-02-10T15:00:39","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=11626"},"modified":"2021-02-10T17:04:13","modified_gmt":"2021-02-10T15:04:13","slug":"intervalovy-trenink-pro-hobby-cyklisty-dava-smysl","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/02\/10\/intervalovy-trenink-pro-hobby-cyklisty-dava-smysl\/","title":{"rendered":"Intervalov\u00fd tr\u00e9nink pro hobby cyklisty? D\u00e1v\u00e1 smysl!"},"content":{"rendered":"

Jak posunout v\u00fdkonnost? Intervalov\u00fd tr\u00e9nink versus objemov\u00fd. Nikdy nekon\u010d\u00edc\u00ed polemika, na n\u00ed\u017e neexistuje jednozna\u010dn\u00e1 odpov\u011b\u010f, proto\u017ee ka\u017ed\u00e9mu vyhovuje n\u011bco jin\u00e9ho. Zdrav\u00fd p\u0159\u00edstup je sp\u00ed\u0161e z\u00a0hlediska objemu, pokud je v\u00a0adekv\u00e1tn\u00ed intenzit\u011b. A samoz\u0159ejm\u011b je t\u0159eba za\u0159adit \u010d\u00e1ste\u010dn\u011b i intervaly, proto\u017ee jinak k optim\u00e1ln\u00edmu zlep\u0161en\u00ed nedojde.<\/strong><\/p>\n

Jezdit jenom pomalu nen\u00ed spr\u00e1vn\u00e9, p\u0159esto\u017ee to nen\u00ed nebezpe\u010dn\u00e9 ze zdravotn\u00edho hlediska. A jezdit jenom rychle je \u0161patn\u00e9, proto\u017ee hroz\u00ed p\u0159et\u00ed\u017een\u00ed pohybov\u00e9ho apar\u00e1tu a doch\u00e1z\u00ed i k\u00a0ohro\u017een\u00ed kardiovaskul\u00e1rn\u00edho syst\u00e9mu. Z\u00a0praxe m\u00e1m p\u0159\u00edklad n\u011bkolika cyklist\u016f, kte\u0159\u00ed jezdili v\u0161echny tr\u00e9ninky na 180 tep\u016f. A nezlep\u0161ovali se. Ani nemohli, prost\u011b tak \u0159\u00edkaj\u00edc\u00ed zad\u0159eli motor.<\/p>\n

Kdy\u017e tr\u00e9nink bol\u00ed, ale zlep\u0161en\u00ed nep\u0159ich\u00e1z\u00ed<\/strong><\/h2>\n

Intervalov\u00fd tr\u00e9nink pro hobby cyklistu m\u00e1 smysl. Jen\u017ee h\u00e1\u010dek mezi \u010deskou cyklistickou ve\u0159ejnost\u00ed spo\u010d\u00edv\u00e1 v\u00a0pojet\u00ed intervalov\u00e9ho tr\u00e9ninku. Probl\u00e9m je, \u017ee v\u011bt\u0161ina z\u00a0cyklist\u016f jezd\u00ed intenzitu \u010dast\u011bji nebo d\u00e9le, ne\u017e by m\u011bla.<\/p>\n

Jen dva tr\u00e9ninky z\u00a0deseti by m\u011bly prob\u011bhnout ve vysok\u00e9 intenzit\u011b, zbytek ve vytrvalostn\u00ed. Jen\u017ee amat\u00e9\u0159i v\u011bt\u0161inu absolvuj\u00ed ve st\u0159edn\u00ed intenzit\u011b. D\u016fvod je prost\u00fd: sice tr\u00e9nink bol\u00ed, ale zase ne tak moc, proto\u017ee kdy\u017e pojedete skute\u010dn\u011b intervalov\u00fd tr\u00e9nink ve vysok\u00e9 intenzit\u011b, bude to hodn\u011b \u0161t\u00edpat. Tak\u017ee se velk\u00e9 procento cyklist\u016f uchyluje k\u00a0p\u0159\u00edprav\u011b ve st\u0159edn\u00ed intenzit\u011b a po tr\u00e9ninku \u0159\u00edk\u00e1, \u017ee ho \u0161vih bolel, ale vydr\u017eel. Jen\u017ee se neposouv\u00e1.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink si \u017e\u00e1d\u00e1 obrovsk\u00e9 \u00fasil\u00ed. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Aby cyklista dos\u00e1hl zlep\u0161en\u00ed, je pot\u0159eba jet v\u011bt\u0161inu tr\u00e9nink\u016f pomalu a dlouho, a pak se p\u0159i vybran\u00fdch \u201ezgumovat\u201c. Jezdit t\u0159eba opakovan\u011b stejn\u00fd kopec. Polarizovan\u00e1 p\u0159\u00edprava zlep\u0161\u00ed osm lid\u00ed z\u00a0deseti. Velk\u00fdm bonusem je, \u017ee riziko p\u0159etr\u00e9nov\u00e1n\u00ed je minim\u00e1ln\u00ed.<\/p>\n

V\u00a0p\u0159\u00edpad\u011b pyramidov\u00e9ho tr\u00e9ninku je vy\u0161\u0161\u00ed riziko p\u0159etr\u00e9nov\u00e1n\u00ed a jsou \u010dast\u011bj\u0161\u00ed v\u00fdkonnostn\u00ed propady.<\/p>\n

Polarizovan\u00fd tr\u00e9nink vhodn\u00fd i pro d\u016fchodce<\/strong><\/h2>\n

Polarizovan\u00fd model se doporu\u010duje dokonce i pro cyklisty d\u016fchodov\u00e9ho v\u011bku, proto\u017ee se prokrv\u00ed v\u0161echny tk\u00e1n\u011b v\u010detn\u011b mozku, co\u017e m\u00e1 v\u00fdrazn\u00fd dopad i na pam\u011b\u0165. Samoz\u0159ejm\u011b je t\u0159eba ve vy\u0161\u0161\u00edm v\u011bku pamatovat na kardiovaskul\u00e1rn\u00ed faktor, proto\u017ee po p\u011btat\u0159iceti letech je ka\u017ed\u00fd \u010dlov\u011bk v\u00a0rizikov\u00e9 skupin\u011b.<\/p>\n

I hobby jezdec, respektive zejm\u00e9na hobby jezdec, by m\u011bl j\u00edt ka\u017ed\u00fd rok na prohl\u00eddku. A kup\u0159\u00edkladu lid\u00e9, kte\u0159\u00ed se cyklistice v\u011bnuj\u00ed prim\u00e1rn\u011b kv\u016fli n\u00e1sledn\u00e9mu pot\u011b\u0161en\u00ed nad sklenic\u00ed piva, by prohl\u00eddky nem\u011bli podce\u0148ovat, proto\u017ee nev\u011bdomost m\u016f\u017ee jen zhor\u0161ovat p\u0159\u00edpadn\u00fd bobtnaj\u00edc\u00ed probl\u00e9m.<\/p>\n

\n
\"jak-se-dostat-do-formy-jezte-i-na-trenazeru\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Jak se dostat do formy: jezte i na trena\u017e\u00e9ru<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Na internetu jsou k\u00a0vid\u011bn\u00ed r\u016fzn\u00e1 doporu\u010den\u00ed. Nem\u00e1 smysl pou\u0161t\u011bt se do jak\u00e9si motanice v\u00a0podob\u011b t\u0159icet vte\u0159in bomby, t\u0159icet vte\u0159in nic. Nebo minuta bomby, minuta nic. A stejn\u011b tak nem\u00e1 smysl \u0159e\u0161it, zda je lep\u0161\u00ed interval trvaj\u00edc\u00ed p\u0159esn\u011b p\u011bt nebo \u0161est minut.<\/p>\n

Dva z\u00e1kladn\u00ed typy intervalov\u00e9ho tr\u00e9ninku<\/strong><\/h2>\n

Existuj\u00ed dva z\u00e1kladn\u00ed typy intervalov\u00e9ho tr\u00e9ninku. Prvn\u00ed c\u00edl\u00ed na dod\u00e1vku kysl\u00edku do svalu.<\/p>\n

Nejlep\u0161\u00edm prost\u0159edkem je sprintintervalov\u00fd tr\u00e9nink, kdy se \u010dlov\u011bk sna\u017e\u00ed dvacet a\u017e t\u0159icet vte\u0159in sval desaturovat (zbavit kysl\u00edku), ale mus\u00ed j\u00edt o dostate\u010dn\u011b kr\u00e1tk\u00fd interval, aby se nezvy\u0161ovala plicn\u00ed ventilace a tepov\u00e1 frekvence.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink dod\u00e1 noh\u00e1m pat\u0159i\u010dnou s\u00edlu a \u017e\u00e1dan\u00e9 zlep\u0161en\u00ed. Foto: Michal \u010cerven\u00fd<\/figcaption><\/figure>\n

Po intenzivn\u00edm \u0161lap\u00e1n\u00ed do ped\u00e1lu se \u010dlov\u011bk zastav\u00ed a trojn\u00e1sobnou dobu zat\u00ed\u017een\u00ed odpo\u010d\u00edv\u00e1. Z\u00e1m\u011brem je udr\u017eet tepovou frekvenci co nejn\u00ed\u017ee, aby se do svalu nep\u0159iv\u00e1\u017eelo v\u00edce kysl\u00edku. Sval se tud\u00ed\u017e u\u010d\u00ed pracovat s\u00a0kysl\u00edkem, kter\u00fd m\u00e1. Dan\u00fd zp\u016fsob cvi\u010den\u00ed opakujte \u010dty\u0159ikr\u00e1t a\u017e \u0161estkr\u00e1t ve \u010dty\u0159ech \u010di p\u011bti s\u00e9ri\u00edch.<\/p>\n

Druh\u00e1 varianta intervalov\u00e9ho tr\u00e9ninku je zam\u011b\u0159en\u00e1 na schopnost t\u011bla vyrovn\u00e1vat vnit\u0159n\u00ed prost\u0159ed\u00ed neboli stabilizovat vysok\u00fd v\u00fdkon. Tr\u00e9nuje se tak, \u017ee by \u010dlov\u011bk m\u011bl b\u00fdt p\u0159ibli\u017en\u011b deset tep\u016f pod svoj\u00ed maxim\u00e1ln\u00ed tepovou frekvenc\u00ed.<\/p>\n

Ide\u00e1lem je jeden kopec<\/strong><\/h2>\n

Ide\u00e1ln\u00ed pro tento tr\u00e9nink je naj\u00edt kopec p\u0159im\u011b\u0159en\u00e9ho sklonu a d\u00e9lky p\u0159ibli\u017en\u011b \u0161est minut. T\u0159i a\u017e p\u011bt opakov\u00e1n\u00ed bude dokonalou n\u00e1pln\u00ed tr\u00e9ninku, p\u0159i n\u011bm\u017e doch\u00e1z\u00ed k\u00a0rozvoji ob\u011bhov\u00e9ho syst\u00e9mu a ventilace.<\/p>\n

Ch\u00e1pu, \u017ee n\u011bkoho nebav\u00ed jezdit jeden a ten sam\u00fd kopec. Pak je pot\u0159eba naj\u00edt okruh s\u00a0v\u011bt\u0161\u00edm po\u010dtem kopc\u016f. Pochopiteln\u011b tr\u00e9ninkov\u00fd dopad bude o n\u011bco m\u00e9n\u011b efektivn\u00ed, proto\u017ee pauzy mezi intervaly budou del\u0161\u00ed. Ale dan\u00fd okruh nebude cyklistu otravovat, \u010d\u00edm\u017e se vrac\u00edm k\u00a0faktu, \u017ee sport m\u00e1 \u010dlov\u011bka bavit.<\/p>\n

\n
\"je-hubeny-cyklista-vzdy-nejrychlejsi\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Je huben\u00fd cyklista v\u017edy nejrychlej\u0161\u00ed?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Samoz\u0159ejm\u011b nen\u00ed nutn\u00e9 za ka\u017edou cenu pilovat intervaly v\u00a0kopci. Jde o intenzitu, o tepovou frekvenci. Spousta lid\u00ed m\u00e1 probl\u00e9m se ma\u010dkat na rovin\u011b, proto zn\u00ed obecn\u00e9 doporu\u010den\u00ed tr\u00e9novat intervaly tohoto charakteru v\u00a0kopci. A proto\u017ee tr\u00e9nink bol\u00ed, je dobr\u00e9 naj\u00edt trasu bez odbo\u010dek a k\u0159i\u017eovatek, aby se \u010dlov\u011bk mohl pln\u011b soust\u0159edit na v\u00fdkon.<\/p>\n

Pokud cyklista nem\u00e1 v\u00fdkonnost a usiluje o rozvoj v\u00fdkonnosti prost\u0159ednictv\u00edm intervalov\u00e9ho tr\u00e9ninku, je t\u0159eba volit pro tr\u00e9nink spr\u00e1vnou trasu. To je velice d\u016fle\u017eit\u00fd faktor. Lid\u00e9 s\u00a0ni\u017e\u0161\u00ed v\u00fdkonnost\u00ed budou asi t\u011b\u017eko rozv\u00edjet formu v\u00a0hor\u00e1ch v\u00a0n\u00edzk\u00e9 intenzit\u011b.\u201c<\/p>\n","protected":false},"excerpt":{"rendered":"

Jak posunout v\u00fdkonnost? Intervalov\u00fd tr\u00e9nink versus objemov\u00fd. Nikdy nekon\u010d\u00edc\u00ed polemika, na n\u00ed\u017e neexistuje jednozna\u010dn\u00e1 odpov\u011b\u010f, proto\u017ee ka\u017ed\u00e9mu vyhovuje n\u011bco jin\u00e9ho. […]<\/p>\n","protected":false},"author":122,"featured_media":11642,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,1280,9,27,28,67],"global-categories":[411],"class_list":["post-11626","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-intervalovy-trenink","tag-silnicni-cyklistika","tag-trenink","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nIntervalov\u00fd tr\u00e9nink pro hobby cyklisty? 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