{"id":12979,"date":"2021-05-20T07:00:13","date_gmt":"2021-05-20T05:00:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=12979"},"modified":"2021-05-19T22:24:22","modified_gmt":"2021-05-19T20:24:22","slug":"jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/05\/20\/jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu\/","title":{"rendered":"Jak vydolovat maximum z\u00a0omezen\u00e9ho tr\u00e9ninkov\u00e9ho \u010dasu?"},"content":{"rendered":"

Je to v\u011b\u010dn\u00fd souboj. Na jedn\u00e9 stran\u011b ka\u017ed\u00fd cyklista s\u00a0prodlu\u017euj\u00edc\u00edmi se dny prahne po hodin\u00e1ch v\u00a0sedle, sou\u010dasn\u011b si je v\u0161ak v\u011bt\u0161ina milovn\u00edk\u016f bicyklu mus\u00ed odp\u00edrat. Pokud se nejedn\u00e1 o profesion\u00e1ly, je slo\u017eit\u00e9 skloubit pracovn\u00ed povinnosti, rodinu a j\u00edzdu v\u00a0sedle. Jak za takov\u00e9 konstelace dos\u00e1hnout maxim\u00e1ln\u00ed v\u00fdkonnosti p\u0159i omezen\u00e9m prostoru na tr\u00e9nink?<\/strong><\/p>\n

\u201eObecn\u011b plat\u00ed, \u017ee \u010das je limitem pro kvalitn\u00ed tr\u00e9nink. N\u011bkte\u0159\u00ed cyklist\u00e9 jsou schopn\u00ed omezit \u010das s\u00a0rodinou a soci\u00e1ln\u00ed \u017eivot ve prosp\u011bch hodin na kole. Ov\u0161em v\u011bt\u0161ina z\u00a0n\u00e1s je limitov\u00e1na tradi\u010dn\u00edmi povinnostmi.<\/p>\n

Jak\u00fd je p\u0159i dan\u00fdch podm\u00ednk\u00e1ch ide\u00e1ln\u00ed recept na posouv\u00e1n\u00ed v\u00fdkonnosti?<\/p>\n

Kdy hroz\u00ed zhroucen\u00ed aerobn\u00edho syst\u00e9mu?<\/strong><\/h2>\n

Jezdit ka\u017ed\u00fd tr\u00e9nink b\u011bhem t\u00fddne na absolutn\u00ed hranici vy\u010derp\u00e1n\u00ed, by\u0165 se bude jednat o kr\u00e1tk\u00fd \u010dasov\u00fd \u00fasek, ned\u00e1v\u00e1 \u017e\u00e1dn\u00fd smysl. T\u011blo toti\u017e bu\u010f p\u0159estane st\u00edhat regenerovat nebo tr\u00e9ninkov\u00fd impulz bude nedostate\u010dn\u00fd. A pr\u00e1v\u011b schopnost regenerace je kl\u00ed\u010dovou slo\u017ekou zlep\u0161en\u00ed v\u00fdkonnosti.<\/p>\n

Jist\u011b, na ur\u010dit\u00e9 \u010dasov\u00e9 obdob\u00ed \u010dlov\u011bk zrychl\u00ed. Ale jenom velmi kr\u00e1tce. V\u00a0dlouhodob\u011bj\u0161\u00edm horizontu se toti\u017e zhrout\u00ed aerobn\u00ed syst\u00e9m a sn\u00ed\u017e\u00ed se VO2 max, neboli hodnota maxim\u00e1ln\u00edho objemu kysl\u00edku, kter\u00fd je atlet schopn\u00fd spot\u0159ebovat.<\/p>\n

\n
\"magicka-tricitka\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Magick\u00e1 t\u0159ic\u00edtka!<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

N\u011bkte\u0159\u00ed z\u00a0cyklist\u016f se uchyluj\u00ed k\u00a0jedin\u00e9mu del\u0161\u00edmu tr\u00e9ninku t\u0159eba za t\u00fdden \u010di dokonce \u010dtrn\u00e1ct dn\u016f, kdy sednou na kolo a sna\u017e\u00ed se zme\u0161kanou p\u0159\u00edpravu dohnat. Jedou tot\u00e1ln\u00ed hranu t\u0159eba t\u0159i \u010dty\u0159i hodiny.<\/p>\n

V\u00fdkonnostn\u011b v\u0161ak takov\u00fd p\u0159\u00edstup neznamen\u00e1 posun. Ale z\u00a0hlediska regenerace nejde o probl\u00e9m, proto\u017ee pokud prost\u011b sednete na kolo jednou za deset dn\u016f a tot\u00e1ln\u011b se zmrtv\u00edte, t\u011blo se do dal\u0161\u00ed j\u00edzdy vzpamatuje. Nicm\u00e9n\u011b jde o super variantu pro cyklisty, kte\u0159\u00ed si cht\u011bj\u00ed ud\u011blat hlavn\u011b \u017e\u00edze\u0148…<\/p>\n

V\u00fdkonnostn\u00ed skok si \u017e\u00e1d\u00e1 trp\u011blivost<\/strong><\/h2>\n

I pro hobby cyklistu prost\u011b plat\u00ed, \u017ee nejlep\u0161\u00ed je polarizovan\u00fd tr\u00e9ninkov\u00fd model v\u00a0pom\u011bru osmdes\u00e1t procent ku dvaceti, kdy kup\u0159\u00edkladu z\u00a0p\u011bti tr\u00e9nink\u016f by jen jeden m\u011bl b\u00fdt rychle a zahrnovat intervaly. Mluv\u00edm o skute\u010dn\u011b tvrd\u00e9m tr\u00e9ninku, kdy si d\u00e1te do t\u011bla a pojedete hranu. \u010cty\u0159i dal\u0161\u00ed tr\u00e9ninky v\u0161ak mus\u00ed b\u00fdt jen v\u00a0lehk\u00e9 intenzit\u011b, ale o to mohou b\u00fdt del\u0161\u00ed.<\/p>\n

Trendem posledn\u00ed doby je vynech\u00e1vat st\u0159edn\u00ed intenzitu. Jet deset procent tr\u00e9ninkov\u00e9ho \u010dasu v\u00a0maxim\u00e1ln\u00ed \u010di vysok\u00e9 intenzit\u011b a devades\u00e1t procent v\u00a0lehk\u00e9 intenzit\u011b. Ov\u0161em oklikou se vrac\u00edme k\u00a0probl\u00e9mu s\u00a0\u010dasem, \u017ee jen hrstka vyvolen\u00fdch m\u00e1 prostor na p\u011bt tr\u00e9nink\u016f za t\u00fdden.<\/p>\n

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

Obecn\u011b plat\u00ed, \u017ee v\u00fdkonnostn\u00ed posun vy\u017eaduje trp\u011blivost. Nedoch\u00e1z\u00ed k\u00a0n\u011bmu p\u0159es noc.<\/p>\n

Ob\u011bhov\u00fd syst\u00e9m se tr\u00e9nuje ve vysok\u00e9 intenzit\u011b. Tam doch\u00e1z\u00ed ke skute\u010dn\u011b mimo\u0159\u00e1dn\u00e9mu zat\u00ed\u017een\u00ed srdce a pochopiteln\u011b i ventilace jede na maximum. T\u011blo se u\u010d\u00ed zpracov\u00e1vat v\u011bt\u0161\u00ed mno\u017estv\u00ed vzduchu. K takov\u00e9mu posunu jsou pot\u0159eba tr\u00e9ninky ve vysok\u00e9 intenzit\u011b. A sou\u010dasn\u011b kompenzace v podob\u011b lehk\u00fdch tr\u00e9nink\u016f, a pak i cvi\u010den\u00ed zam\u011b\u0159en\u00e1 na dal\u0161\u00ed \u010d\u00e1sti t\u011bla.<\/p>\n

Jednou z\u00a0hlavn\u00edch chyb hobby cyklist\u016f je ignorov\u00e1n\u00ed pr\u00e1v\u011b v\u0161eobecn\u00e9 p\u0159\u00edpravy. V\u0161ichni cht\u011bj\u00ed jen tr\u00e1vit hodiny v\u00a0sedle. Ale jsou l\u00edn\u00ed cvi\u010dit horn\u00ed \u010d\u00e1st t\u011bla. M\u011bjte na pam\u011bti, \u017ee kolo nen\u00ed jedin\u00e1 sportovn\u00ed discipl\u00edna, jakkoliv je skv\u011bl\u00e1 a napl\u0148uje v\u00e1s. Je fajn zaj\u00edt si na jin\u00fd sport. Zahr\u00e1t si tenis, volejbal. Nebo si zacvi\u010dit doma, kdy\u017e je aktu\u00e1ln\u011b p\u0159\u00edstup do fitness center p\u0159eci jen slo\u017eit\u011bj\u0161\u00ed.<\/p>\n

V\u00a0posilovn\u011b velk\u00e1 v\u00e1ha, m\u00e1lo opakov\u00e1n\u00ed<\/strong><\/h2>\n

V\u0161eobecn\u011b plat\u00ed, \u017ee nejl\u00e9pe se s\u00edla buduje v posilovn\u011b p\u0159i zimn\u00ed p\u0159\u00edprav\u011b. Pokud budete v posilovn\u011b v pr\u016fb\u011bhu z\u00e1vodn\u00ed sezony, m\u011bjte na pam\u011bti, \u017ee z\u00e1kladem pro udr\u017een\u00ed maxim\u00e1ln\u00ed s\u00edly je m\u00e1lo opakov\u00e1n\u00ed, ale t\u011b\u017ek\u00e1 v\u00e1h\u00e1. Jde o skv\u011bl\u00fd postup z hlediska hormon\u00e1ln\u00ed tvorby. \u00a0Je vlastn\u011b \u00fapln\u011b jedno, kolik opakov\u00e1n\u00ed v jednotliv\u00fdch s\u00e9ri\u00edch ud\u011bl\u00e1te. Ale cvi\u010den\u00ed mus\u00ed b\u00fdt s maxim\u00e1ln\u00edm \u00fasil\u00edm. Ov\u0161em pak zase naraz\u00edte na probl\u00e9m, \u017ee po posilovn\u011b je ide\u00e1ln\u00ed t\u0159eba si dop\u0159\u00e1t ur\u010dit\u00fd \u010dasov\u00fd odstup do dal\u0161\u00ed cyklistick\u00e9 j\u00edzdy, \u010d\u00edm\u017e op\u011bt nar\u00e1\u017e\u00edte na probl\u00e9m s \u010dasem pro optim\u00e1ln\u00ed tr\u00e9nink.<\/p>\n

\n
\"nejlepsi-regenerace-spanek-a-jidlo\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Nejlep\u0161\u00ed regenerace? Sp\u00e1nek a j\u00eddlo!<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Tud\u00ed\u017e m\u011bjte hlavn\u011b na pam\u011bti, \u017ee pro hobby sportovce m\u00e1 pohyb p\u0159in\u00e1\u0161et radost. Nen\u00ed spr\u00e1vn\u00e9 se tr\u00e1pit n\u011bjak\u00fdmi v\u00fdkonnostn\u00edmi k\u0159ivkami, ale u\u017e\u00edvat si pot\u011b\u0161en\u00ed z\u00a0cyklistiky.\u201c<\/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":"

Je to v\u011b\u010dn\u00fd souboj. Na jedn\u00e9 stran\u011b ka\u017ed\u00fd cyklista s\u00a0prodlu\u017euj\u00edc\u00edmi se dny prahne po hodin\u00e1ch v\u00a0sedle, sou\u010dasn\u011b si je v\u0161ak […]<\/p>\n","protected":false},"author":138,"featured_media":12914,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,9,27,1282,28,67],"global-categories":[411],"class_list":["post-12979","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-silnicni-cyklistika","tag-trenink","tag-vojtech-hacecky","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak vydolovat maximum z\u00a0omezen\u00e9ho tr\u00e9ninkov\u00e9ho \u010dasu? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Jak skloubit pracovn\u00ed povinnosti, rodinu a cyklistick\u00fd tr\u00e9nink, aby p\u0159i omezen\u00e9m prostoru do\u0161lo k v\u00fdkonnostn\u00edmu posunu?\" \/>\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\/05\/20\/jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak vydolovat maximum z\u00a0omezen\u00e9ho tr\u00e9ninkov\u00e9ho \u010dasu?\" \/>\n<meta property=\"og:description\" content=\"Jak skloubit pracovn\u00ed povinnosti, rodinu a cyklistick\u00fd tr\u00e9nink, aby p\u0159i omezen\u00e9m prostoru do\u0161lo k v\u00fdkonnostn\u00edmu posunu?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2021\/05\/20\/jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2021-05-20T05:00:13+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2021\/05\/schurter-nohy-svaly-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=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2021\/05\/20\/jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2021\/05\/20\/jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu\/\",\"name\":\"Jak vydolovat maximum z\u00a0omezen\u00e9ho tr\u00e9ninkov\u00e9ho \u010dasu? 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