{"id":14126,"date":"2021-08-24T07:00:59","date_gmt":"2021-08-24T05:00:59","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=14126"},"modified":"2021-08-23T22:56:22","modified_gmt":"2021-08-23T20:56:22","slug":"strava-pri-letape-czech-republic-by-tour-de-france-doporucena-porce-sacharidu-je-450-gramu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/08\/24\/strava-pri-letape-czech-republic-by-tour-de-france-doporucena-porce-sacharidu-je-450-gramu\/","title":{"rendered":"Strava p\u0159i L’Etape Czech Republic by Tour de France: doporu\u010den\u00e1 porce sacharid\u016f je 450 gram\u016f!"},"content":{"rendered":"

Mimo\u0159\u00e1dn\u00e1 porce kilometr\u016f, mimo\u0159\u00e1dn\u00e9 p\u0159ev\u00fd\u0161en\u00ed a mimo\u0159\u00e1dn\u00fd po\u010det hodin v\u00a0sedle si \u017e\u00e1d\u00e1 mimo\u0159\u00e1dn\u00fd p\u0159\u00edjem kalori\u00ed. L’Etape Czech Republic by Tour de France, kter\u00e1 odstartuje v\u00a0Praze 28. srpna, je v\u00fdjime\u010dnou ud\u00e1lost\u00ed. Na startu budou profesion\u00e1lov\u00e9, ale i hobby cyklist\u00e9. Nenechte si z\u00e1\u017eitek z\u00a0premi\u00e9ry fantastick\u00e9 cyklistick\u00e9 akce v\u00a0\u010cesku zkazit \u0161patn\u011b slo\u017een\u00fdm j\u00eddeln\u00ed\u010dkem.<\/strong><\/p>\n

We Love Cycling ve spolupr\u00e1ci s\u00a0fyziologem Vojt\u011bchem Ha\u010deck\u00fdm z\u00a0Centra sportovn\u00ed medic\u00edny p\u0159ichystal n\u00e1vod, jak se ide\u00e1ln\u011b b\u011bhem L’Etape Czech Republic by Tour de France stravovat.<\/p>\n

\u201eHobby cyklist\u00e9, kte\u0159\u00ed si pojedou trasu vychutnat p\u0159i pr\u016fm\u011bru lehce p\u0159es dvacet kilometr\u016f v hodin\u011b, budou na kole p\u0159es \u0161est hodin. Tud\u00ed\u017e jejich p\u0159\u00edjem sacharid\u016f by m\u011bl b\u00fdt minim\u00e1ln\u011b 450 gram\u016f, ale klidn\u011b i 720 gram\u016f sacharid\u016f, proto\u017ee p\u0159i takov\u00e9 d\u00e9lce je doporu\u010den\u00e1 hodnota 90 a\u017e 120 gram\u016f na hodinu,\u201c upozor\u0148uje d\u016frazn\u011b b\u00fdval\u00fd profesion\u00e1ln\u00ed z\u00e1vodn\u00edk.<\/p>\n

DEN P\u0158ED STARTEM<\/strong><\/h2>\n

\u201eU\u017e v\u00a0p\u00e1tek je pot\u0159eba myslet na v\u00fdrazn\u011bj\u0161\u00ed zastoupen\u00ed sacharid\u016f ve strav\u011b. M\u011blo by se jednat o osmdes\u00e1t procent skladby va\u0161\u00ed tabule.<\/p>\n

Dominantn\u00ed zastoupen\u00ed by m\u011bly m\u00edt p\u0159\u00edlohy jako t\u011bstoviny \u010di r\u00fd\u017ee, trocha zeleniny a men\u0161\u00ed mno\u017estv\u00ed proteinu. P\u0159\u00edjem proteinu by m\u011bl b\u00fdt 1,2 a\u017e 1,5 gramu na kilogram t\u011blesn\u011b v\u00e1hy. Tud\u00ed\u017e kdo v\u00e1\u017e\u00ed sto kilo, b\u011bhem p\u00e1tku by m\u011bl p\u0159ijmout 120 gram\u016f protein\u016f.\u201c<\/p>\n

SN\u00cdDAN\u011a V DEN Z\u00c1VODU<\/strong><\/h2>\n

\u201eIde\u00e1ln\u00ed k\u00a0sn\u00eddan\u00ed je ovesn\u00e1 nebo r\u00fd\u017eov\u00e1 ka\u0161e. Klidn\u011b vylep\u0161en\u00e1 o ovoce. Vlastn\u011b jen \u010dist\u00e9 sacharidy. Nen\u00ed pot\u0159eba \u017e\u00e1dn\u00fdch protein\u016f. Ide\u00e1lem je sn\u00eddan\u011b dv\u011b a p\u016fl hodiny p\u0159ed startem.<\/p>\n

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

A\u017e se p\u0159esunete k\u00a0Village d\u00e9part a do startu bude zb\u00fdvat \u0161edes\u00e1t minut, je na \u0159ad\u011b ban\u00e1n. A t\u011bsn\u011b p\u0159ed samotn\u00fdm startem pak energetick\u00e1 ty\u010dinka a gel, aby se v\u00a0t\u011ble zv\u00fd\u0161ila hladina cukru. To v\u0161e po\u0159\u00e1dn\u011b zap\u00edt vodou.\u201c<\/p>\n

Z\u00c1VOD – PR\u016eM\u011aR 36 KILOMETR\u016e<\/strong><\/h2>\n

\u201eJde o skupinu z\u00e1vodn\u00edk\u016f, kter\u00e1 bude bojovat o v\u00edt\u011bzstv\u00ed. P\u0159esto\u017ee v\u00a0dob\u011b p\u0159\u00edjezdu na ob\u010derstvovac\u00ed stanice bude k\u00a0m\u00e1n\u00ed dostatek energetick\u00fdch zdroj\u016f, zast\u00e1vky bych neo\u010dek\u00e1val.<\/p>\n

Po hodin\u011b by m\u011bl b\u00fdt z\u00a0kapsy dresu vyta\u017een ban\u00e1n nebo gel. P\u016fjde o ide\u00e1ln\u00ed na\u010dasov\u00e1n\u00ed, proto\u017ee budete v\u00a0relativn\u011b p\u0159\u00edv\u011btiv\u00e9 pas\u00e1\u017ei. A\u017e se budete bl\u00ed\u017eit ke sjezdu na Zbe\u010dno, bude vhodn\u00fd \u010das pro energetick\u00fd gel. T\u00e9m\u011b\u0159 t\u0159\u00edkilometrov\u00fd kopec va\u0161e nohy \u0159\u00e1dn\u011b prov\u011b\u0159\u00ed. Po v\u00fdstupu na prvn\u00ed vrcha\u0159skou pr\u00e9mii dopl\u0148te energii ty\u010dinkou, \u010d\u00edm\u017e eliminujete ztr\u00e1tu glykogenu ve svalech.<\/p>\n<\/lite-youtube>\n

P\u0159ed n\u00e1jezdem do zvln\u011bn\u00e9ho ter\u00e9nu za Berounem je prostor pro energetick\u00fd gel. A pod kopcem, kter\u00fd v\u00e1s zavede do Bubovic, si dop\u0159ejte energetickou ty\u010dinku. Po zdol\u00e1n\u00ed nejt\u011b\u017e\u0161\u00edho, le\u010d nekategorizovan\u00e9ho stoup\u00e1n\u00ed, si dejte op\u011bt gel. V\u00a0dal\u0161\u00ed pas\u00e1\u017ei p\u0159i honb\u011b za vte\u0159inami nebude moc prostoru na dopl\u0148ov\u00e1n\u00ed energie. A ta bude rozhodn\u011b pot\u0159eba. Tak\u017ee a\u017e \u201evyst\u0159el\u00edte\u201c ob\u00e1van\u00fd \u00dahoni\u010d\u00e1k, dejte si posledn\u00ed gel. P\u0159\u00edpadn\u011b p\u0159edposledn\u00ed. Fin\u00e1ln\u00ed v\u00fdstup na Strahov si mo\u017en\u00e1 bude \u017e\u00e1dat je\u0161t\u011b lehk\u00e9 \u201eo\u017eiven\u00ed\u201c svalov\u00e9 energie.<\/p>\n

Jakkoliv je strava podce\u0148ovan\u00e1, pr\u00e1v\u011b spr\u00e1vn\u011b zvolen\u00fd energetick\u00fd p\u0159\u00edjem v\u00e1m m\u016f\u017ee z\u00e1vod vyhr\u00e1t. Obecn\u00e9 doporu\u010den\u00ed pak zn\u00ed pou\u017e\u00edvat v\u00a0prvn\u00ed polovin\u011b z\u00e1vodu sp\u00ed\u0161e ty\u010dinky, v\u00a0druh\u00e9 pak energetick\u00e9 gely, kter\u00e9 se l\u00e9pe polykaj\u00ed i tr\u00e1v\u00ed.\u201c<\/p>\n

Z\u00c1VOD – PR\u016eM\u011aR 20 KILOMETR\u016e<\/strong><\/h2>\n

\u201eA\u017e za sebou budete m\u00edt hodinu j\u00edzdy, budete se bl\u00ed\u017eit prvn\u00edmu kopci na Podkoz\u00ed. Ur\u010dit\u011b si dop\u0159ejte energetickou ty\u010dinku. A a\u017e t\u0159in\u00e1ct set metr\u016f dlouh\u00fd kopec s\u00a0pr\u016fm\u011brn\u00fdm sklonem 6,3 procenta zdol\u00e1te, ur\u010dit\u011b si dejte energetick\u00fd gel.<\/p>\n

Samoz\u0159ejm\u00e9 by m\u011blo b\u00fdt pop\u00edjen\u00ed iontov\u00e9ho n\u00e1poje p\u0159ibli\u017en\u011b ka\u017ed\u00fdch patn\u00e1ct minut. Jakmile budete m\u00edt v\u00a0noh\u00e1ch dal\u0161\u00ed p\u016flhodinu z\u00e1vodu, dostanete se do les\u016f p\u0159ed obc\u00ed B\u011ble\u010d. Ur\u010dit\u011b si dop\u0159ejte dal\u0161\u00ed gel. A ne\u017e se dostanete ke dv\u011bma hodin\u00e1m, pou\u017eijte dal\u0161\u00ed energetick\u00fd gel.<\/p>\n

Jakkoliv se m\u016f\u017ee zd\u00e1t p\u0159\u00edjem p\u0159emr\u0161t\u011bn\u00fd, m\u011bjte na pam\u011bti, \u017ee do nejt\u011b\u017e\u0161\u00edch pas\u00e1\u017e\u00ed nechcete p\u0159ijet v\u00a0t\u011b\u017ek\u00e9m energetick\u00e9m deficitu. A \u017ee o drsn\u00e1 stoup\u00e1n\u00ed nebude nouze, je jist\u00e9. S\u00e1m jsem si trasu proj\u00ed\u017ed\u011bl.<\/p>\n

P\u0159ed sjezdem do Zbe\u010dna si dop\u0159ejte dal\u0161\u00ed ty\u010dinku. A neprov\u00e1hejte \u0161anci ve Zbe\u010dn\u011b zastavit u ob\u010derstvova\u010dky. Do kapsy str\u010dte ban\u00e1n a ty\u010dinku, zakousn\u011bte n\u011bco slan\u00e9ho.<\/p>\n

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

A\u017e vydupete prvn\u00ed vrcha\u0159skou pr\u00e9mii a budete v\u00a0pol\u00edch nad obc\u00ed S\u00fdko\u0159ice, dejte si ban\u00e1n a po\u0159\u00e1dn\u011b si lokn\u011bte ion\u0165\u00e1ku. P\u016fjde o zaslou\u017eenou odm\u011bnu.<\/p>\n

Jakmile zdol\u00e1te v\u00fdstup do Ni\u017ebora dlouh\u00fd 640 metr\u016f, vyu\u017eijte gel. Do Berouna k\u00a0dal\u0161\u00ed ob\u010derstvova\u010dce bude cesta je\u0161t\u011b dlouh\u00e1. A v\u00a0Beroun\u011b rozhodn\u011b dopl\u0148te z\u00e1soby energie. I v\u00a0kaps\u00e1ch.<\/p>\n

Nejprve v\u00e1s \u201ep\u0159ibrzd\u00ed\u201c stoup\u00e1n\u00ed na Li\u0161tice. A pak se do nohou zakousne kopec na Bubovice. Je\u0161t\u011b v\u00a0Host\u00edmi si dop\u0159ejte ty\u010dinku. A a\u017e kopec dlouh\u00fd p\u0159es \u010dty\u0159i kilometry zdol\u00e1te, dejte si znovu ty\u010dinku a klidn\u011b i gel. Po rychl\u00e9m sjezdu do obce Lod\u011bnice se toti\u017e dostatek energie bude hodit. P\u0159ijde na \u0159adu t\u00e1hl\u00e9 stoup\u00e1n\u00ed na Chrustenice a Nena\u010dovice. Na k\u00f3t\u011b sto kilometr\u016f si za \u201eodm\u011bnu\u201c dejte energetickou ty\u010dinku.<\/p>\n

Pak toti\u017e p\u0159ijde na \u0159adu stoup\u00e1n\u00ed zakon\u010den\u00e9 druhou horskou pr\u00e9mi\u00ed v\u00a0\u00dahonic\u00edch. A\u017e se p\u0159es zdej\u0161\u00ed rozbit\u00fd asfalt vydr\u00e1pete na vrchol, dejte si dal\u0161\u00ed ty\u010dinku. M\u011bjte na pam\u011bti, \u017ee pom\u011br j\u00eddla ne\u0159e\u0161\u00edme v\u00a0pom\u011bru ke kilometr\u016fm, ale k\u00a0\u010dasu v\u00a0sedle kola.<\/p>\n

\n
\"starosta-na-kole-ktery-hledal-trasu-pro-letape-czech-republic\"\/<\/a><\/div>
\n L'Etape Czech Republic<\/a>\n <\/div>\n
\n \n

Starosta na kole, kter\u00fd hledal trasu pro L’Etape Czech Republic<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Samoz\u0159ejmost\u00ed v\u00a0cel\u00e9m pr\u016fb\u011bhu je d\u016fkladn\u00e1 hydratace. Sladk\u00e9 v\u011bci doporu\u010duji zap\u00edjet vodou, jinak ucuc\u00e1vat iontov\u00fd n\u00e1poj.<\/p>\n

Za \u00dahonicemi je posledn\u00ed ob\u010derstvova\u010dka. Nebu\u010fte bl\u00e1hov\u00ed a p\u0159ibrzd\u011bte si. Nejhor\u0161\u00ed sice m\u00e1te za sebou, ale po\u0159\u00e1d je\u0161t\u011b bude zb\u00fdvat t\u00e9m\u011b\u0159 dvacet kilometr\u016f. Tud\u00ed\u017e dopl\u0148te energii. A naberte i z\u00e1soby do kapes. Jakmile poko\u0159\u00edte sto deset kilometr\u016f, dejte si ty\u010dinku. A za dal\u0161\u00edch deset kilometr\u016f klidn\u011b gel, proto\u017ee c\u00edlov\u00fd v\u00fdjezd na Strahov se do nohou zakousne v\u00e1\u017en\u011b hodn\u011b drsn\u011b.<\/p>\n

P\u0159edpokladem je, \u017ee ty\u010dinka, ban\u00e1n \u010di gel obsahuj\u00ed 20-25 gram\u016f sacharid\u016f. Pokud n\u011bkdo zvl\u00e1dne j\u00edst jen gely, klidn\u011b m\u016f\u017ee b\u00fdt jeho p\u0159\u00edjem b\u011bhem dne v\u00a0sedle jednotv\u00e1rn\u00fd. Ale doporu\u010dil bych alespo\u0148 v\u00a0r\u00e1mci mo\u017enost\u00ed tro\u0161ku pest\u0159ej\u0161\u00ed p\u0159\u00edjem. A v\u00a0pr\u016fm\u011bru konzumovat dv\u011b a\u017e t\u0159i ty\u010dinky \u010di gely na hodinu.<\/p>\n

PO DOJEZDU<\/strong><\/h2>\n

\u201ePokud m\u00e1te pocit, \u017ee jste sn\u011bdli v\u0161echno a nic dal\u0161\u00edho nen\u00ed t\u0159eba, m\u00fdl\u00edte se. Po dojezdu je t\u0159eba t\u011blu dop\u0159\u00e1t dal\u0161\u00ed energii, aby rychle regenerovalo a nebyli jste tot\u00e1ln\u011b popraven\u00ed. Jde o \u010dastou chybu nejen hobby cyklist\u016f.<\/p>\n

\"Noky<\/a>
Noky s bazalkou a raj\u010daty, zasypan\u00e9 parmaz\u00e1nem. Foto: instagram Sunweb<\/em><\/figcaption><\/figure>\n

P\u0159\u00edjem by m\u011bl b\u00fdt 1 a\u017e 1,5 gramu sacharid\u016f na kilogram t\u011blesn\u00e9 hmotnosti. A k\u00a0tomu ide\u00e1ln\u011b dvacet gram\u016f proteinu, kter\u00fd zlep\u0161\u00ed vst\u0159ebatelnost sacharid\u016f. Pro p\u0159edstavu, jedn\u00e1 se o obrovskou porci t\u011bstovin. Ale neod\u0159\u00edkejte si. \u010c\u00edm v\u00edce energie t\u011blu dop\u0159ejete, t\u00edm v\u00edce si vychutn\u00e1te radost ze zdol\u00e1n\u00ed L’Etape Czech Republic by Tour de France.\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":"

Mimo\u0159\u00e1dn\u00e1 porce kilometr\u016f, mimo\u0159\u00e1dn\u00e9 p\u0159ev\u00fd\u0161en\u00ed a mimo\u0159\u00e1dn\u00fd po\u010det hodin v\u00a0sedle si \u017e\u00e1d\u00e1 mimo\u0159\u00e1dn\u00fd p\u0159\u00edjem kalori\u00ed. L’Etape Czech Republic by Tour […]<\/p>\n","protected":false},"author":138,"featured_media":6340,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[1564],"tags":[126,21,1604,9,20,1282,17,67],"global-categories":[411],"class_list":["post-14126","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-letape-czech-republic","tag-cyklistika","tag-jidlo","tag-letape-czech-republic-by-tour-de-france-2021","tag-silnicni-cyklistika","tag-stravovani","tag-vojtech-hacecky","tag-vyziva","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nStrava p\u0159i L'Etape Czech Republic by Tour de France: doporu\u010den\u00e1 porce sacharid\u016f je 450 gram\u016f! | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"L'Etape Czech Republic by Tour de France: mimo\u0159\u00e1dn\u00e1 porce kilometr\u016f a mimo\u0159\u00e1dn\u00fd po\u010det hodin v\u00a0sedle si \u017e\u00e1d\u00e1 mimo\u0159\u00e1dn\u00fd p\u0159\u00edjem kalori\u00ed.\" \/>\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\/08\/24\/strava-pri-letape-czech-republic-by-tour-de-france-doporucena-porce-sacharidu-je-450-gramu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Strava p\u0159i L'Etape Czech Republic by Tour de France: doporu\u010den\u00e1 porce sacharid\u016f je 450 gram\u016f!\" \/>\n<meta property=\"og:description\" content=\"L'Etape Czech Republic by Tour de France: mimo\u0159\u00e1dn\u00e1 porce kilometr\u016f a mimo\u0159\u00e1dn\u00fd po\u010det hodin v\u00a0sedle si \u017e\u00e1d\u00e1 mimo\u0159\u00e1dn\u00fd p\u0159\u00edjem kalori\u00ed.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2021\/08\/24\/strava-pri-letape-czech-republic-by-tour-de-france-doporucena-porce-sacharidu-je-450-gramu\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2021-08-24T05:00:59+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/03\/Pit\u00ed-bidon-ob\u010derstven\u00ed.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=\"Adam Bouda\" \/>\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\/08\/24\/strava-pri-letape-czech-republic-by-tour-de-france-doporucena-porce-sacharidu-je-450-gramu\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2021\/08\/24\/strava-pri-letape-czech-republic-by-tour-de-france-doporucena-porce-sacharidu-je-450-gramu\/\",\"name\":\"Strava p\u0159i L'Etape Czech Republic by Tour de France: doporu\u010den\u00e1 porce sacharid\u016f je 450 gram\u016f! 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