{"id":12114,"date":"2021-03-26T08:00:42","date_gmt":"2021-03-26T06:00:42","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=12114"},"modified":"2025-03-19T22:07:51","modified_gmt":"2025-03-19T20:07:51","slug":"prvni-trenink-po-zime-zasadne-v-nizke-intenzite","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/03\/26\/prvni-trenink-po-zime-zasadne-v-nizke-intenzite\/","title":{"rendered":"Tr\u00e9nink po zim\u011b: z\u00e1sadn\u011b v\u00a0n\u00edzk\u00e9 intenzit\u011b"},"content":{"rendered":"

Kone\u010dn\u011b! Prvn\u00ed tr\u00e9nink po zim\u011b! Je mnoho cyklist\u016f, kte\u0159\u00ed bicykly v\u016fbec nezazimovali p\u0159\u00edpadn\u011b vyt\u00e1hli b\u00e9\u010dkov\u00e9 stroje \u010di doma drtili ped\u00e1ly na trena\u017e\u00e9rech. St\u00e1le v\u0161ak z\u016fst\u00e1v\u00e1 velk\u00e9 procento milovn\u00edk\u016f jednostop\u00fdch stroj\u016f poh\u00e1n\u011bn\u00fdch vlastn\u00ed silou, kte\u0159\u00ed zimu poj\u00edmaj\u00ed odpo\u010dinkov\u011b \u010di se v\u011bnuj\u00ed aktivit\u00e1m zcela jin\u00fdm. A\u017e s\u00a0n\u00e1stupem p\u0159\u00edzniv\u00e9ho po\u010das\u00ed nasko\u010d\u00ed zp\u011bt do sedla. Jak by m\u011bl vypadat prvn\u00ed tr\u00e9nink?<\/strong><\/p>\n

Zejm\u00e9na v\u00a0sou\u010dasn\u011b dob\u011b poznamenan\u00e9 pandemi\u00ed, kdy si nav\u00edc lid\u00e9 v\u00a0r\u00e1mci pohybov\u00fdch aktivit museli vysta\u010dit jen s\u00a0katastr\u00e1ln\u00edm \u00fazem\u00edm vlastn\u00ed obce, je t\u0159eba p\u0159istoupit k\u00a0tr\u00e9ninku s\u00a0rozumem. Z\u00a0vlastn\u00ed zku\u0161enosti v\u00edm, \u017ee po prvn\u00edch proslun\u011bn\u00fdch v\u00edkendech se ordinace pln\u00ed pacienty, kte\u0159\u00ed prvn\u00ed tr\u00e9ninky pojali jako v\u00edkendovou oslavu sportu!<\/p>\n

Pozor na svalov\u00e9 zran\u011bn\u00ed<\/strong><\/h2>\n

Pokud jste kolo dlouh\u00e9 t\u00fddny nevid\u011bli a odd\u00e1vali se jin\u00fdm sportovn\u00edm radov\u00e1nk\u00e1m, \u010di snad vylo\u017een\u011b lelkovali, m\u011bjte na pam\u011bti, \u017ee vytvo\u0159it si svalovou hore\u010dku \u010di dokonce svalov\u00e9 zran\u011bn\u00ed je relativn\u011b snadn\u00e9.<\/p>\n

\u00davodn\u00ed tr\u00e9ninky je t\u0159eba d\u00e1vkovat a m\u011bly by b\u00fdt v\u00a0lehk\u00e9m re\u017eimu. Na stupnici intenzity, kde p\u011btka bude nejt\u011b\u017e\u0161\u00ed, volte po zim\u011b maxim\u00e1ln\u011b prvn\u00ed \u010di druh\u00fd stupe\u0148. Rozhodn\u011b by se \u010dlov\u011bk po n\u00e1vratu za dve\u0159mi bytu \u010di domu nem\u011bl sesunout z\u00a0kola bez schopnosti jak\u00e9koliv dal\u0161\u00ed \u010dinnosti. Prost\u011b nehonit pr\u016fm\u011br. Jet v\u00a0rychlosti, kdy si m\u016f\u017eete pov\u00eddat. A proto\u017ee sou\u010dasn\u00e1 na\u0159\u00edzen\u00ed neumo\u017e\u0148uj\u00ed j\u00edzdu s\u00a0ciz\u00edm rodinn\u00fdm p\u0159\u00edslu\u0161n\u00edkem, zkuste si zp\u00edvat.<\/p>\n

\"Cyklistika<\/a>
Cyklistika je vy\u010derp\u00e1vaj\u00edc\u00ed. Pokud \u00favodn\u00ed tr\u00e9ninky p\u0159e\u017eenete, rozhodn\u011b t\u011blu neud\u011bl\u00e1te dobrou slu\u017ebu.<\/em><\/figcaption><\/figure>\n

Prvn\u00ed, kdo se nau\u010dil \u0159\u00eddit intenzitu v\u00fdkonu, byli voj\u00e1ci za napoleonsk\u00fdch v\u00e1lek. Dokud dok\u00e1zali zp\u00edvat, \u0161li dostate\u010dn\u011b pomalu, aby vydr\u017eeli pochodovat cel\u00fd den.<\/p>\n

Pokud se do sedla vrac\u00edte s\u00a0nulou tr\u00e9ninkov\u00fdch hodin v\u00a0p\u0159ede\u0161l\u00fdch t\u00fddnech, je ide\u00e1ln\u00ed tr\u00e9novat ka\u017ed\u00fd druh\u00fd den, aby t\u011blo dostalo prostor k\u00a0regeneraci a tr\u00e9ninkov\u00fd impuls byl \u010dast\u011bj\u0161\u00ed. Rozhodn\u011b nen\u00ed spr\u00e1vn\u00e9 zvolit p\u0159\u00edpravu ve stylu weekend glory, zni\u010dit se b\u011bhem soboty a ned\u011ble, n\u00e1sledn\u011b pak p\u011bt dn\u016f d\u00e1vat t\u011blo dohromady na dal\u0161\u00ed v\u00edkendovou popravu.<\/p>\n

Regenerace, kl\u00ed\u010d ke zlep\u0161en\u00ed<\/strong><\/h2>\n

Ur\u010dit\u011b nen\u00ed spr\u00e1vn\u00e9 za\u010d\u00ednat z nuly \u010dty\u0159hodinov\u00fdm tr\u00e9ninkem. D\u00e9lku p\u0159id\u00e1vejte postupn\u011b. A sledujte, co s v\u00e1mi ka\u017ed\u00e9 nav\u00fd\u0161en\u00ed objemu ud\u011bl\u00e1 dal\u0161\u00ed den. Za\u010dn\u011bte s hodinou a\u017e devades\u00e1ti minutami a postupn\u011b p\u0159id\u00e1vejte o t\u0159icet procent. Jestli\u017ee m\u00e1te po zim\u011b z\u00e1klad z trena\u017e\u00e9ru, b\u011b\u017eeck\u00fdch stop \u010di skialpov\u00fdch v\u00fdstup\u016f, je \u017e\u00e1douc\u00ed prvn\u00ed t\u00fdden tr\u00e9ninku v sedle kola z\u016fstat na stejn\u00e9m objemu.<\/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

Dal\u0161\u00ed t\u00fdden se v p\u0159\u00edpad\u011b \u010dty\u0159hodinov\u00e9ho z\u00e1kladu posunout na p\u011bt a\u017e \u0161est podle pocitu. I tady plat\u00ed, \u017ee se p\u0159id\u00e1v\u00e1 p\u0159ibli\u017en\u011b o t\u0159icet procent. Ka\u017edop\u00e1dn\u011b st\u00e1le plat\u00ed, \u017ee je t\u0159eba za\u0159adit odpo\u010dinkov\u00e9 t\u00fddny. Ty jsou z\u00e1sadn\u00ed. Ke zlep\u0161en\u00ed nedoch\u00e1z\u00ed tr\u00e9ninkem samotn\u00fdm, ale kvalitn\u00ed regenerac\u00ed po adekv\u00e1tn\u00edm tr\u00e9ninku. Pokud unaven\u00e9mu t\u011blu nalo\u017e\u00edte dal\u0161\u00ed z\u00e1t\u011b\u017e, jen prohlubujete \u00fanavu.<\/p>\n

\"Mas\u00e1\u017e<\/a>
Mas\u00e1\u017e v r\u00e1mci p\u0159\u00edpravy je super pro podporu regenerace. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Pokud hovo\u0159\u00edme \u010dist\u011b o zdravotn\u00edm hledisku hobby cyklistiky, neexistuje rozd\u00edl, jestli odjedete za t\u00fdden p\u011bt tr\u00e9nink\u016f po hodin\u011b, nebo jeden p\u011btihodinov\u00fd. Z\u00e1kladem ka\u017ed\u00e9ho tr\u00e9ninku jsou toti\u017e hodiny v sedle za t\u00fdden. A hobby jezdec, m\u00edn\u011bno skute\u010dn\u011b hobby jezdec nikoliv vl\u010d\u00e1k hon\u00edc\u00ed tis\u00edce kilometr\u016f ro\u010dn\u011b v z\u00e1vodn\u00edm tempu, pot\u0159ebuje do programu nacpat pr\u00e1ci, rodinu, soci\u00e1ln\u00ed \u017eivot…<\/p>\n

V\u00a0\u010desk\u00fdch luz\u00edch a h\u00e1j\u00edch je vysoce zako\u0159en\u011bn\u00e1 periodizace tr\u00e9ninku. P\u011bt dn\u016f se tr\u00e9nuje, dva dny odpo\u010d\u00edv\u00e1. Nebo t\u0159i dny tr\u00e9nuje, jeden odpo\u010d\u00edv\u00e1. V\u00a0Belgii se hodn\u011b rozmohl trend desetidenn\u00edho tr\u00e9ninkov\u00e9ho bloku, po n\u011bm\u017e n\u00e1sleduj\u00ed dva voln\u00e9 dny. Ov\u0161em v\u00a0tom p\u0159\u00edpad\u011b v\u011bt\u0161inu z\u00a0deseti tr\u00e9ninkov\u00fdch jednotek vypln\u00ed krat\u0161\u00ed p\u0159\u00edprava. Samoz\u0159ejm\u011b nelze p\u0159\u00edli\u0161 pau\u0161alizovat, je t\u0159eba skute\u010dn\u011b vsadit na vlastn\u00ed pocit.<\/p>\n

Jeden intervalov\u00fd tr\u00e9nink v t\u00fddnu od za\u010d\u00e1tku<\/strong><\/h2>\n

Jak nakl\u00e1dat s\u00a0intenzitou? Bez rozd\u00edlu v\u011bku zn\u00ed l\u00e9ka\u0159sk\u00e9 i tren\u00e9rsk\u00e9 doporu\u010den\u00ed jednozna\u010dn\u011b: i v\u00a0\u010dasn\u00e9m obdob\u00ed sezony za\u0159adit jeden intenzivn\u00ed, respektive intervalov\u00fd tr\u00e9nink v\u00a0t\u00fddnu.<\/p>\n

\n
\"covid-19-a-navrat-ke-sportu-zvolna-a-nechodit-pres-hranu\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Covid-19 a n\u00e1vrat ke sportu? Zvolna a nechodit p\u0159es hranu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Z\u00a0hlediska kardiovaskul\u00e1rn\u00edho zdrav\u00ed by dosp\u011bl\u00fd mu\u017e m\u011bl absolvovat za t\u00fdden 150-300 minut ve st\u0159edn\u00ed intenzit\u011b, tedy p\u011bt hodin. Alternativou je 75 a\u017e 150 minut ve vysok\u00e9 intenzit\u011b. D\u011bti a dosp\u00edvaj\u00edc\u00ed by pak m\u011bl ve st\u0159edn\u00ed intenzit\u011b tr\u00e1vit denn\u011b hodinu. Smutn\u00fdm faktem je, \u017ee v\u00a0dob\u011b p\u0159ed pandemi\u00ed doporu\u010denou d\u00e1vku mezi dosp\u011bl\u00fdmi zvl\u00e1dlo jen 27 procent \u010desk\u00e9 populace. Mezi dosp\u00edvaj\u00edc\u00edmi pak dokonce jen 19 procent.<\/p>\n

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 dr\u00e1hov\u00e9 cyklistice, kter\u00fd \u010d\u00e1st cyklistick\u00e9 kari\u00e9ry pro\u017eil v zahrani\u010d\u00ed. Nejprve \u010dty\u0159i roky s Centrem sportovn\u00ed medic\u00edny spolupracoval v pozici 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","protected":false},"excerpt":{"rendered":"

Kone\u010dn\u011b! Prvn\u00ed tr\u00e9nink po zim\u011b! Je mnoho cyklist\u016f, kte\u0159\u00ed bicykly v\u016fbec nezazimovali p\u0159\u00edpadn\u011b vyt\u00e1hli b\u00e9\u010dkov\u00e9 stroje \u010di doma drtili ped\u00e1ly […]<\/p>\n","protected":false},"author":138,"featured_media":11718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,1280,1528,9,1527,1529,27,1282,28,67],"global-categories":[411],"class_list":["post-12114","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-intervalovy-trenink","tag-prvni-trenink","tag-silnicni-cyklistika","tag-svalova-horecka","tag-svalove-zraneni","tag-trenink","tag-vojtech-hacecky","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nTr\u00e9nink po zim\u011b: z\u00e1sadn\u011b v\u00a0n\u00edzk\u00e9 intenzit\u011b | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Kone\u010dn\u011b! S\u00a0n\u00e1stupem p\u0159\u00edzniv\u00e9ho po\u010das\u00ed nasko\u010d\u00ed mnoho cyklist\u016f zp\u011bt do sedla. Jak by m\u011bl vypadat prvn\u00ed tr\u00e9nink po zimn\u00ed pauze?\" \/>\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\/2021\/03\/26\/prvni-trenink-po-zime-zasadne-v-nizke-intenzite\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9nink po zim\u011b: z\u00e1sadn\u011b v\u00a0n\u00edzk\u00e9 intenzit\u011b\" \/>\n<meta property=\"og:description\" content=\"Kone\u010dn\u011b! S\u00a0n\u00e1stupem p\u0159\u00edzniv\u00e9ho po\u010das\u00ed nasko\u010d\u00ed mnoho cyklist\u016f zp\u011bt do sedla. 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