{"id":12238,"date":"2021-04-07T07:00:57","date_gmt":"2021-04-07T05:00:57","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=12238"},"modified":"2021-04-06T20:41:47","modified_gmt":"2021-04-06T18:41:47","slug":"jak-byt-kom-i-v-kopci-jako-hrom-pet-tipu-do-kazdeho-krpalu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/04\/07\/jak-byt-kom-i-v-kopci-jako-hrom-pet-tipu-do-kazdeho-krpalu\/","title":{"rendered":"Jak b\u00fdt KOM i v\u00a0krp\u00e1lu jako hrom. P\u011bt tip\u016f na j\u00edzdu v kopc\u00edch"},"content":{"rendered":"

N\u011bkte\u0159\u00ed cyklist\u00e9 je z\u00a0du\u0161e nen\u00e1vid\u00ed a jakmile mohou, nev\u00e1haj\u00ed volit del\u0161\u00ed trasu \u00fadol\u00edm. Pro jin\u00e9 jsou naopak vyhled\u00e1van\u00fdm bonb\u00f3nkem a \u010d\u00edm del\u0161\u00ed \u010di prud\u0161\u00ed, t\u00edm l\u00e9pe. \u0158e\u010d je samoz\u0159ejm\u011b o kopc\u00edch, kter\u00e9 n\u00e1m stav\u00ed reli\u00e9f krajiny do cesty. Jak si ve stoup\u00e1n\u00ed po\u010d\u00ednat, aby va\u0161e vrcha\u0159sk\u00e9 opojen\u00ed nep\u0159ebilo nutk\u00e1n\u00ed zvracet?<\/strong><\/p>\n

Ty pocity zn\u00e1me asi v\u0161ichni. Vrchol stoup\u00e1n\u00ed v nedohlednu, stehna p\u00e1l\u00ed jako \u010fas. Ruce k\u0159e\u010dovit\u011b za\u0165at\u00e9 do \u0159\u00edd\u00edtek, t\u011blo se v sedle krout\u00ed jako had a na pastorku zoufale chyb\u00ed p\u00e1r zub\u016f nav\u00edc. P\u0159i v\u00fdjezdu na krkono\u0161skou Vrbatovu boudu s bezm\u00e1la kilometrov\u00fdm p\u0159ev\u00fd\u0161en\u00edm se mo\u017en\u00e9 krizi vyhnete t\u011b\u017eko. P\u0159esto ji lze alespo\u0148 \u010d\u00e1ste\u010dn\u011b p\u0159edch\u00e1zet.<\/p>\n

Zvolte spr\u00e1vn\u00fd p\u0159evod<\/strong><\/h2>\n

S ohledem na sklon stoup\u00e1n\u00ed vyberte ide\u00e1ln\u00ed kombinaci p\u0159evod\u016f, kter\u00e1 by m\u011bla b\u00fdt \u201etak akor\u00e1t\u201c. Tedy ani p\u0159\u00edli\u0161 t\u011b\u017ek\u00fd p\u0159evod, jen\u017e va\u0161e svaly rychle vy\u010derp\u00e1, ani p\u0159\u00edli\u0161 lehk\u00fd.<\/p>\n

\"Volba<\/a>
Volba spr\u00e1vn\u00e9ho p\u0159evodu je pro j\u00edzdu v kopc\u00edch kl\u00ed\u010dov\u00fdm faktorem. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Ten vede ke zbyte\u010dn\u011b vysok\u00e9 kadenci \u0161lap\u00e1n\u00ed s vysok\u00fdmi energetick\u00fdmi ztr\u00e1tami, kter\u00e9 nevyv\u00e1\u017e\u00ed v\u00fd\u0161kov\u00fd zisk.\u00a0Rovn\u011b\u017e pamatujte na sv\u00e1 kolena: p\u0159\u00edli\u0161 t\u011b\u017ek\u00e9 p\u0159evody ve stoup\u00e1n\u00ed toti\u017e mohou zp\u016fsobit po\u0161kozen\u00ed vaz\u016f.<\/p>\n

Za\u010dn\u011bte zvolna<\/strong><\/h2>\n

P\u0159ed za\u010d\u00e1tkem stoup\u00e1n\u00ed v\u00e1m p\u0159\u00edhodn\u00fd ter\u00e9n \u010dasto dovol\u00ed dos\u00e1hnout vysok\u00e9 rychlosti a hlava podv\u011bdom\u011b vel\u00ed pokra\u010dovat v\u00a0tempu i do kopce. To je ale velk\u00e1 chyba. Tepov\u00e1 frekvence vlivem z\u00e1t\u011b\u017ee rychle vysko\u010d\u00ed a pokud nen\u00ed stoup\u00e1n\u00ed vysloven\u011b kr\u00e1tk\u00e9, rychle se zakysel\u00edte.<\/p>\n

\n
\"aby-jelenice-nebyla-hneda-5-tipu-jak-bezpecne-na-zatacky-ve-sjezdu\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Aby jelenice nebyla hn\u011bd\u00e1! Tipy jak bezpe\u010dn\u011b na zat\u00e1\u010dky ve sjezdu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Rad\u011bji si najd\u011bte sv\u016fj rytmus, dr\u017ete sv\u016fj v\u00fdkon do 80 procent maxima, p\u0159i n\u011bm\u017e se dok\u00e1\u017eete udr\u017eet v relativn\u011b komfortn\u00ed z\u00f3n\u011b. Sprintersk\u00e9 choutky si ur\u010dit\u011b nechte a\u017e do samotn\u00e9ho z\u00e1v\u011bru pod vrcholem.<\/p>\n

M\u011b\u0148te polohu, ale pozor na j\u00edzdu ze sedla <\/strong><\/h2>\n

Ze z\u00e1vod\u016f Grand Tour m\u00e1te ur\u010dit\u011b nakoukan\u00e9, jak profesion\u00e1lov\u00e9 ve stoup\u00e1n\u00ed \u010dasto chod\u00ed ze sedla. Zm\u011bna polohy hraje v t\u00e1hl\u00fdch v\u00fdjezdech velkou roli, pom\u016f\u017ee ulevit ztuhl\u00fdm z\u00e1dov\u00fdm sval\u016fm \u010di prot\u00e1hnout nohy. Postaven\u00ed se do ped\u00e1l\u016f ale vede rovn\u011b\u017e ke zv\u00fd\u0161en\u00ed tepov\u00e9 frekvence a pokud nem\u00e1te dostate\u010dn\u00fd fyzick\u00fd fond, doplat\u00edte na to. Kdy\u017e u\u017e, tak jd\u011bte ze sedla jen na p\u00e1r vte\u0159in – nezapome\u0148te p\u0159itom za\u0159adit alespo\u0148 o jeden pastorek t\u011b\u017e\u0161\u00ed p\u0159evod.<\/p>\n

\"Tr\u00e9nink<\/a>
Kopce jsou ko\u0159en\u00edm cyklistiky. Ob\u010das je nutn\u00e9 ulevit zmo\u017een\u00e9mu t\u011blu j\u00edzdou ze sedla. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Nebo zkuste d\u00e1vkovat rytmus podle kl\u00ed\u010de dv\u011b minuty v\u00a0sedle, dvacet vte\u0159in v\u00a0ped\u00e1lech. S\u00a0rostouc\u00ed formou m\u016f\u017eete pom\u011br upravit na 40:20 v\u00a0r\u00e1mci jedn\u00e9 minuty. I p\u0159i j\u00edzd\u011b v\u00a0sedle pak pom\u00e1h\u00e1 \u00faprava posedu zm\u011bnou pozice rukou na \u0159\u00edd\u00edtk\u00e1ch, kde m\u016f\u017eete dle libosti st\u0159\u00eddat horn\u00ed \u00fachop, \u00fachop za brzdov\u00e9 p\u00e1ky a spodn\u00ed polohu.<\/p>\n

D\u00fdchejte zhluboka a nejezte<\/strong><\/h2>\n

M\u016f\u017ee to zn\u00edt jako banalita, ale d\u00fdch\u00e1n\u00ed m\u016f\u017ee v\u00e1\u0161 v\u00fdkon ve stoup\u00e1n\u00ed neuv\u011b\u0159iteln\u011b ovlivnit. Rychlost va\u0161eho dechu bude samoz\u0159ejm\u011b ovliv\u0148ovat m\u00edra z\u00e1t\u011b\u017ee a tepov\u00e1 frekvence, va\u0161\u00ed snahou by ale m\u011blo b\u00fdt udr\u017een\u00ed opravdu hlubok\u00e9ho d\u00fdch\u00e1n\u00ed, kter\u00e9 va\u0161im sval\u016fm naserv\u00edruje extra porci kysl\u00edku. M\u016f\u017eete tak\u00e9 zkusit syst\u00e9m prov\u011b\u0159en\u00fd generacemi borc\u016f: nadechujte se nosem, mocn\u011b a zhluboka, a vydechujte zadr\u017een\u011b \u00fasty p\u0159es na\u0161pulen\u00e9 rty, jako byste cht\u011bli sfouknout sv\u00ed\u010dku.<\/p>\n

\n
\"jak-se-dostat-do-formy-zaklady-stravovani\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Jak se dostat do formy? Z\u00e1klady stravov\u00e1n\u00ed<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

\u0158ada cyklist\u016f pak podl\u00e9h\u00e1 p\u0159i ni\u017e\u0161\u00ed rychlosti ve stoup\u00e1n\u00ed nutk\u00e1n\u00ed doplnit energii. Pokud ale nejde o hlt gelu, nebo jedno sousto z ty\u010dinky, tak se rad\u011bji j\u00eddlu vyhn\u011bte. Zamez\u00edte tak ztr\u00e1t\u011b d\u00fdchac\u00edho rytmu, \u00fabytku kysl\u00edku a v\u011bt\u0161\u00ed svalov\u00e9 \u00fanav\u011b.<\/p>\n

Porazte vnit\u0159n\u00ed hlas<\/strong><\/h2>\n

N\u00e1zory odborn\u00edk\u016f, nakolik ovliv\u0148uje psychika fyzick\u00fd v\u00fdkon se r\u016fzn\u00ed. Jist\u00e9 ale je, \u017ee ment\u00e1ln\u00ed rozpolo\u017een\u00ed hraje zejm\u00e9na ve vytrvalostn\u00edch sportech jako cyklistika v\u00fdznamnou roli. A pr\u00e1v\u011b na kole v kopc\u00edch to dob\u0159e pozn\u00e1te. Sta\u010d\u00ed, aby hlava zaregistrovala n\u00e1znak bolesti ve stehnech a za\u010dne do t\u011bla vys\u00edlat sign\u00e1l, \u017ee by m\u011blo zpomalit.<\/p>\n

\"Magick\u00e1<\/a>
J\u00edzda v kopc\u00edch vy\u017eaduje speci\u00e1ln\u00ed p\u0159\u00edstup. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Podle expert\u016f je p\u0159itom v ten okam\u017eik t\u011blo pouze na \u010dty\u0159iceti procentech maxima, rekrea\u010dn\u00ed sportovci ale nemaj\u00ed boj s vnit\u0159n\u00edm hlasem dostate\u010dn\u011b vytr\u00e9novan\u00fd. Rada tedy zn\u00ed: zkuste se kousnout a nechte zv\u00edt\u011bzit svou v\u016fli. V\u017edy ale m\u011bjte situaci pod kontrolou a nejd\u011bte za hranici sv\u00fdch mo\u017enost\u00ed. To nechte jen profesion\u00e1l\u016fm.<\/p>\n

Ano, j\u00edzda do kopce \u010dasto bol\u00ed. P\u0159i dodr\u017een\u00ed v\u00fd\u0161e vypsan\u00fdch pravidel v\u00e1s ale p\u0159esto m\u016f\u017ee za\u010d\u00edt bavit a v\u011b\u0159te, \u017ee pocit na vrcholu t\u011b\u017ek\u00e9ho stoup\u00e1n\u00ed je nep\u0159enositeln\u00fd. Nav\u00edc ka\u017ed\u00fd kopec m\u00e1 sv\u016fj konec. A v ka\u017ed\u00e9m z n\u00e1s toti\u017e d\u0159\u00edm\u00e1 KOM – King of the Mountain.<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u011bkte\u0159\u00ed cyklist\u00e9 je z\u00a0du\u0161e nen\u00e1vid\u00ed a jakmile mohou, nev\u00e1haj\u00ed volit del\u0161\u00ed trasu \u00fadol\u00edm. Pro jin\u00e9 jsou naopak vyhled\u00e1van\u00fdm bonb\u00f3nkem a […]<\/p>\n","protected":false},"author":138,"featured_media":11942,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[126,56,1563,1562,1561,9,549,27,67],"global-categories":[411],"class_list":["post-12238","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","tag-cyklistika","tag-horska-cyklistika","tag-jizda-v-kopcich","tag-kom","tag-kopce","tag-silnicni-cyklistika","tag-strava","tag-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak b\u00fdt KOM i v\u00a0krp\u00e1lu jako hrom. 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Jak si ve stoup\u00e1n\u00ed po\u010d\u00ednat, aby va\u0161e vrcha\u0159sk\u00e9 opojen\u00ed nep\u0159ebilo nutk\u00e1n\u00ed zvracet?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2021\/04\/07\/jak-byt-kom-i-v-kopci-jako-hrom-pet-tipu-do-kazdeho-krpalu\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2021-04-07T05:00:57+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2021\/03\/wlc-ilustracni-bike-vodopad-michal-cerveny.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1067\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"radekmalina\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vojt\u011bch Ha\u010deck\u00fd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2021\/04\/07\/jak-byt-kom-i-v-kopci-jako-hrom-pet-tipu-do-kazdeho-krpalu\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2021\/04\/07\/jak-byt-kom-i-v-kopci-jako-hrom-pet-tipu-do-kazdeho-krpalu\/\",\"name\":\"Jak b\u00fdt KOM i v\u00a0krp\u00e1lu jako hrom. 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