{"id":13273,"date":"2021-06-16T17:04:23","date_gmt":"2021-06-16T15:04:23","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=13273"},"modified":"2021-06-16T17:04:23","modified_gmt":"2021-06-16T15:04:23","slug":"renesance-v-sedle-misto-nudy-treninkovy-plan-pro-zeny-ii","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/06\/16\/renesance-v-sedle-misto-nudy-treninkovy-plan-pro-zeny-ii\/","title":{"rendered":"Renesance v sedle m\u00edsto nudy! Tr\u00e9ninkov\u00fd pl\u00e1n pro \u017eeny II."},"content":{"rendered":"

N\u011b\u017en\u00e9 pohlav\u00ed objevuje kouzlo sv\u011bta cyklistiky. Na bicyklech u\u017e nejsou k vid\u011bn\u00ed jen maminy, kter\u00e9 vyraz\u00ed z domu na jednostop\u00e9m stroji jen v r\u00e1mci rodinn\u00e9ho v\u00fdletu. V posledn\u00edch sezon\u00e1ch dramaticky nar\u016fst\u00e1 po\u010det \u017een drt\u00edc\u00edch ped\u00e1ly z touhy po zlep\u0161en\u00ed kondice, figury a z\u00edsk\u00e1n\u00ed dobr\u00e9ho pocitu z pohybu na \u010derstv\u00e9m vzduchu. Zral\u00e1 \u017eena v\u00a0sedle kola? P\u0159ed p\u00e1r lety jen na trekingov\u00e9m \u010di horsk\u00e9m, v\u011bt\u0161inou v\u00a0r\u00e1mci rodinn\u00e9ho v\u00fdletu o dovolen\u00e9 \u010di v\u00edkendu. Jen\u017ee dnes jsou \u017eeny v\u00a0sedle samoz\u0159ejmost\u00ed. A dokonce i v\u00a0p\u0159\u00edpad\u011b silni\u010dn\u00ed cyklistiky, kter\u00e1 za\u017e\u00edv\u00e1 v\u00a0p\u0159\u00edpad\u011b n\u011b\u017en\u00e9ho pohlav\u00ed doslova boom.<\/strong><\/p>\n

\u00davodn\u00ed tr\u00e9ninkov\u00fd pl\u00e1n je ur\u010den\u00fd pro \u017eeny, kter\u00e9 se cht\u011bj\u00ed na kole c\u00edtit dob\u0159e, sta\u010dit kamar\u00e1dk\u00e1m, s nimi\u017e moment\u00e1ln\u011b nejsou schopn\u00e9 jezdit. A tak\u00e9 neb\u00fdt nejpomalej\u0161\u00ed a nejslab\u0161\u00ed \u010dl\u00e1nek p\u0159i rodinn\u00fdch v\u00fdletech. Jedn\u00e1 se o \u0161est t\u00fddn\u016f trvaj\u00edc\u00ed cyklus. B\u011bhem t\u00fddne jsou za\u0159azeny t\u0159i nebo \u010dty\u0159i tr\u00e9ninky, tud\u00ed\u017e zb\u00fdv\u00e1 dostatek \u010dasu na odpo\u010dinek. Jednou v t\u00fddnu je v pl\u00e1nu intervalov\u00fd tr\u00e9nink. Program sestavil fyziolog Vojt\u011bch Ha\u010deck\u00fd z Centra sportovn\u00ed medic\u00edny.<\/p>\n

Intenzita jedna p\u0159edpokl\u00e1d\u00e1 55 a\u017e 72 procent maxim\u00e1ln\u00ed tepov\u00e9 frekvence. Pokud nedisponujete chytr\u00fdmi hodinkami, je pomoc snadn\u00e1: jedn\u00e1 se o intenzitu, v kter\u00e9 m\u016f\u017eete bez n\u00e1mahy mluvit.\u00a0Intenzita 2 p\u0159edpokl\u00e1d\u00e1 72 a\u017e 82 procent tepov\u00e9 frekvence. Relativn\u011b bez n\u00e1mahy jste schopn\u00ed \u0159\u00edct del\u0161\u00ed v\u011bty.\u00a0Intenzita 3 zahrnuje 82 a\u017e 86 procent maxima tepov\u00e9 frekvence. Budete schopn\u00e9 \u0159\u00edct kr\u00e1tk\u00e9 v\u011bty s m\u00edrn\u00fdmi probl\u00e9my. Intenzita 4 je p\u00e1smo 87 a\u017e 92 procent maxima tepov\u00e9 frekvence. P\u0159i takov\u00e9m zat\u00ed\u017een\u00ed souvisle \u0159eknete jen p\u00e1r slov nebo velmi kr\u00e1tk\u00e9 v\u011bty.\u00a0Intenzita 5 p\u0159edstavuje 92 a\u017e 100 procent tepov\u00e9 frekvence. Vyprodukujete jen kr\u00e1tk\u00e1 slova a budete lapat po dechu. Intenzita 6, 7 a 8 je nev\u00fdpov\u011bdn\u00ed.<\/p>\n

T\u00fdden 1: Za\u010d\u00edn\u00e1me s intervaly<\/strong><\/h2>\n

Pond\u011bl\u00ed<\/strong>: volno.\u00a0\u00dater\u00fd<\/strong>: volno.\u00a0St\u0159eda<\/strong>: intervalov\u00fd tr\u00e9nink – 15 minut v intenzit\u011b 1, pak 3x 3 minuty v intenzit\u011b 4 (ide\u00e1ln\u011b do kopce). Mezi opakov\u00e1n\u00edm 5 minut v intenzit\u011b 1. Za z\u00e1v\u011br 10 minut v intenzit\u011b 1. \u010ctvrtek<\/strong>: volno.\u00a0P\u00e1tek<\/strong>: vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di intenzit\u011b 2 v d\u00e9lce 45 minut.\u00a0Sobota<\/strong>: volno.\u00a0Ned\u011ble<\/strong>: vytrvalostn\u00ed tr\u00e9nink v\u00a0intenzit\u011b 1 \u010di intenzit\u011b 2 v\u00a0d\u00e9lce 60 minut.<\/p>\n

\n
\"renesance-v-sedle-misto-nudy-treninkovy-plan-pro-zeny-i\"\/<\/a><\/div>
\n \u017deny<\/a>\n <\/div>\n
\n \n

Renesance v\u00a0sedle m\u00edsto nudy. Tr\u00e9ninkov\u00fd pl\u00e1n pro \u017eeny I.<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

T\u00fdden 2: vytrvalost a intenzivn\u00edch 16 minut<\/strong><\/h2>\n

Pond\u011bl\u00ed<\/strong>: volno.\u00a0\u00dater\u00fd<\/strong>: volno.\u00a0St\u0159eda<\/strong>: intervalov\u00fd tr\u00e9nink – 15 minut v intenzit\u011b 1, n\u00e1sledn\u011b 4x 4 minuty v intenzit\u011b 4 (ide\u00e1ln\u011b do kopce). Mezi jednotliv\u00fdmi intervaly v\u017edy 5 minut j\u00edzda v intenzit\u011b 1. Na z\u00e1v\u011br 15 minut v intenzit\u011b 1. \u010ctvrtek<\/strong>: volno. P\u00e1tek<\/strong>: vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0Sobota<\/strong>: 75 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0Ned\u011ble<\/strong>: 75 minut vytrvalostn\u00ed tr\u00e9nink v\u00a0intenzit\u011b 1 \u010di 2.<\/p>\n

T\u00fdden 3: regenera\u010dn\u00ed proces<\/strong><\/h2>\n

Pond\u011bl\u00ed<\/strong>: volno.\u00a0\u00dater\u00fd<\/strong>: volno.\u00a0St\u0159eda<\/strong>: 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0\u010ctvrtek<\/strong>: volno.\u00a0P\u00e1tek<\/strong>: 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0Sobota<\/strong>: volno. Ned\u011ble:<\/strong> 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.<\/p>\n

T\u00fdden 4: intervaly po dobu 20 minut<\/strong><\/h2>\n

Pond\u011bl\u00ed<\/strong>: volno.\u00a0\u00dater\u00fd<\/strong>: 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0St\u0159eda<\/strong>: Intervalov\u00fd tr\u00e9nink – 15 minut v intenzit\u011b 1, n\u00e1sledn\u011b 5x 4 minuty v intenzit\u011b 4 (ide\u00e1ln\u011b do kopce). Mezi jednotliv\u00fdmi intervaly v\u017edy 5 minut j\u00edzda v intenzit\u011b 1. Na z\u00e1v\u011br 15 minut v intenzit\u011b 1. \u010ctvrtek<\/strong>: volno.\u00a0P\u00e1tek<\/strong>: 60 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0Sobota<\/strong>: volno.\u00a0Ned\u011ble<\/strong>: 90 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.<\/p>\n

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

T\u00fdden 5: p\u0159es 5 hodin v sedle<\/strong><\/h2>\n

Pond\u011bl\u00ed<\/strong>: volno.\u00a0\u00dater\u00fd<\/strong>: 60 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0St\u0159eda<\/strong>: intervalov\u00fd tr\u00e9nink – 15 minut v intenzit\u011b 1, n\u00e1sledn\u011b 4x 5 minut v intenzit\u011b 4 (ide\u00e1ln\u011b do kopce). Mezi jednotliv\u00fdmi intervaly v\u017edy 5 minut j\u00edzda v intenzit\u011b 1. Na z\u00e1v\u011br 15 minut v intenzit\u011b 1. \u010ctvrtek<\/strong>: volno.\u00a0P\u00e1tek<\/strong>: 90 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0Sobota<\/strong>: volno.\u00a0Ned\u011ble<\/strong>: 120 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.<\/p>\n

\n
\"tipy-a-triky-na-horske-kolo-nejen-pro-zeny\"\/<\/a><\/div>
\n \u017deny<\/a>\n <\/div>\n
\n \n

Tipy a triky na horsk\u00e9 kolo nejen pro \u017eeny<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

T\u00fdden 6: je\u0161t\u011b kousek a budete l\u00e9tat<\/strong><\/h2>\n

Pond\u011bl\u00ed<\/strong>: volno.\u00a0\u00dater\u00fd<\/strong>: 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0St\u0159eda<\/strong>: Intervalov\u00fd tr\u00e9nink – 15 minut v intenzit\u011b 1, n\u00e1sledn\u011b 3x 1 minuta v intenzit\u011b 5 a v\u00edce (ide\u00e1ln\u011b do kopce). Mezi jednotliv\u00fdmi intervaly v\u017edy 5 minut j\u00edzda v intenzit\u011b 1. Na z\u00e1v\u011br 15 minut v intenzit\u011b 1. \u010ctvrtek: volno.\u00a0P\u00e1tek<\/strong>: 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.\u00a0Sobota: volno.\u00a0Ned\u011ble<\/strong>: 45 minut vytrvalostn\u00ed tr\u00e9nink v intenzit\u011b 1 \u010di 2.<\/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":"

N\u011b\u017en\u00e9 pohlav\u00ed objevuje kouzlo sv\u011bta cyklistiky. Na bicyklech u\u017e nejsou k vid\u011bn\u00ed jen maminy, kter\u00e9 vyraz\u00ed z domu na jednostop\u00e9m […]<\/p>\n","protected":false},"author":138,"featured_media":11720,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[126,56,9,27,1469,1695,1282,67,43],"global-categories":[411],"class_list":["post-13273","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zeny","tag-cyklistika","tag-horska-cyklistika","tag-silnicni-cyklistika","tag-trenink","tag-treninkovy-plan","tag-treninkovy-plan-pro-zeny","tag-vojtech-hacecky","tag-zdravi-a-trenink","tag-zeny","global-categories-cycling"],"yoast_head":"\nRenesance v sedle m\u00edsto nudy! 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