{"id":15401,"date":"2021-12-11T19:00:25","date_gmt":"2021-12-11T17:00:25","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=15401"},"modified":"2022-11-24T13:09:41","modified_gmt":"2022-11-24T11:09:41","slug":"je-mozne-zvladnout-zimni-trenink-bez-kola-a-neztratit-vykonnost","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2021\/12\/11\/je-mozne-zvladnout-zimni-trenink-bez-kola-a-neztratit-vykonnost\/","title":{"rendered":"Je mo\u017en\u00e9 zvl\u00e1dnout zimn\u00ed tr\u00e9nink bez kola a neztratit v\u00fdkonnost?"},"content":{"rendered":"

Zimn\u00ed tr\u00e9nink?! M\u00e1 smysl tr\u00e1pit se v\u00a0mrazu v\u00a0sedle kola? Tr\u00e1pit t\u011blo nekone\u010dn\u00e9 hodiny na trena\u017e\u00e9ru? Nebo je lep\u0161\u00ed p\u0159iklonit se k\u00a0dal\u0161\u00edm alternativ\u00e1m a tr\u00e9nink tot\u00e1ln\u011b zm\u011bnit, dost mo\u017en\u00e1 kolo t\u00e9m\u011b\u0159 eliminovat, a p\u0159itom nic neztratit z\u00a0v\u00fdkonnosti?<\/strong><\/p>\n

Jak\u00fd je pohled Vojt\u011bcha Ha\u010deck\u00e9ho, fyziologa z\u00a0Centra sportovn\u00ed medic\u00edny, kter\u00fd m\u00e1 s\u00a0p\u0159\u00edpravou bohat\u00e9 zku\u0161enosti od hobby sportovc\u016f a\u017e po profesion\u00e1ly?<\/p>\n

\u201eV\u00edt\u011bzem za\u010d\u00e1tku zimn\u00ed p\u0159\u00edpravy je ka\u017ed\u00fd, kdo si nakoupil pot\u0159ebn\u00e9 vybaven\u00ed u\u017e b\u011bhem minul\u00e9 zimy nebo letos s\u00a0dostate\u010dn\u00fdm p\u0159edstihem, a tak nemus\u00ed \u0159e\u0161it starost, \u017ee velk\u00e1 \u010d\u00e1st po\u017eadovan\u00e9ho sortimentu je vyprod\u00e1na.<\/p>\n

Samoz\u0159ejm\u011b nar\u00e1\u017e\u00edme na limity v\u00a0podob\u011b sv\u011bteln\u00fdch podm\u00ednek, proto\u017ee se pozd\u011b rozedn\u00edv\u00e1 a brzy stm\u00edv\u00e1. V\u011bt\u0161inu sportovn\u00edch aktivit je nutn\u00e9 d\u011blat za tmy nebo p\u0159i \u0161patn\u00e9 viditelnosti. Je ide\u00e1ln\u00ed vy\u0161et\u0159it \u010das b\u011bhem dne t\u0159eba na dv\u011b hodiny. Ale takov\u00fdch lid\u00ed je asi m\u00e1lo.<\/p>\n

\n
\"tipy-na-vanocni-darky-pro-muze-kteri-bez-kola-nedaji-ani-ranu\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Tipy na v\u00e1no\u010dn\u00ed d\u00e1rky pro mu\u017ee, kte\u0159\u00ed bez kola nedaj\u00ed ani r\u00e1nu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Relativn\u011b bez p\u0159ek\u00e1\u017eek je v\u00a0tomto ohledu b\u011bh, jemu\u017e se lze v\u011bnovat i po setm\u011bn\u00ed, pokud zrovna nen\u00ed n\u00e1led\u00ed nebo nele\u017e\u00ed na cest\u00e1ch souvisl\u00e1 vrstva sn\u011bhu. Ov\u0161em lid\u00e9, kte\u0159\u00ed neb\u011bhali a za\u010dnou b\u011bhat z nuly, by m\u011bli objem navy\u0161ovat postupn\u011b, a hlavn\u011b hl\u00eddat techniku. Nen\u00ed \u017e\u00e1douc\u00ed za\u010d\u00edt hodinou b\u011bhu. Ale stejn\u00e1 pou\u010dka plat\u00ed i pro lidi, kte\u0159\u00ed dlouho neb\u011bhali, by\u0165 v\u00a0minulosti se dan\u00e9 pohybov\u00e9 aktivit\u011b v\u011bnovali. Je prost\u011b pot\u0159eba pamatovat na p\u0159im\u011b\u0159en\u00fd za\u010d\u00e1tek, nep\u0159ep\u00e1lit to.<\/p>\n

Vyu\u017eijte b\u011b\u017eky, skialpy \u010di sn\u011b\u017enice<\/strong><\/h2>\n

Pro hobby cyklistu s\u00a0v\u00e1hou kolem sto kilogram\u016f, kter\u00fd se r\u00e1d na kole voz\u00ed, nebude b\u011bh\u00e1n\u00ed nejvhodn\u011bj\u0161\u00ed aktivita. Obecn\u011b od devades\u00e1ti kilogram\u016f nahoru b\u011bh nen\u00ed pro kolena to nejlep\u0161\u00ed. Doporu\u010den\u00ed zn\u00ed absolvovat rychlej\u0161\u00ed proch\u00e1zky. Nebo tr\u00e9novat na schodech \u010di v\u00a0prudk\u00e9m kopci intenzity, ale ur\u010dit\u011b se nesna\u017eit o nav\u00fd\u0161en\u00ed objemu v\u00a0n\u00edzk\u00e9 intenzit\u011b. V\u00a0p\u0159\u00edpad\u011b pot\u0159eby za\u0159azen\u00ed v\u011bt\u0161\u00edch intenzit sta\u010d\u00ed zrychlen\u00ed a \u010dlov\u011bk z\u00edsk\u00e1v\u00e1 t\u00ed\u017eenou intenzitu.<\/p>\n

Rozhodn\u011b je vhodn\u00e9 m\u00edt b\u011b\u017eky, skialpy \u010di sn\u011b\u017enice, aby se tr\u00e9nink dal oko\u0159enit, ale udr\u017eet se v\u00a0n\u00edzk\u00e9 intenzit\u011b. Re\u00e1ln\u011b mluv\u00edme o skute\u010dnosti, \u017ee nikdo z\u00a0n\u00e1s b\u011b\u017en\u00fdch cyklist\u016f nen\u00ed za j\u00edzdu v\u00a0sedle placen\u00fd, tud\u00ed\u017e s\u00a0ohledem na pohybov\u00fd apar\u00e1t je doslova \u017e\u00e1douc\u00ed vyu\u017e\u00edt zimu k\u00a0za\u0159azen\u00ed dopl\u0148kov\u00fdch aktivit.<\/p>\n

\"Skialpinismus<\/a>
Skialpinismus je skv\u011blou alternativou cyklistick\u00e9ho tr\u00e9ninku v zimn\u00edm obdob\u00ed.<\/em><\/figcaption><\/figure>\n

Za norm\u00e1ln\u00edch okolnost\u00ed je pro zpest\u0159en\u00ed p\u0159\u00edpravy vhodnou aktivitou t\u0159eba florbal \u010di kruhov\u00fd tr\u00e9nink, kde se intenzita nast\u0159\u00e1d\u00e1 a v\u00a0kolektivu se i l\u00e9pe vst\u0159eb\u00e1v\u00e1. Ov\u0161em za sou\u010dasn\u00e9 epidemiologick\u00e9 situace to nep\u0159ipad\u00e1 v\u00a0\u00favahu.<\/p>\n

Bu\u010fte flexibiln\u00ed. Hledejte si fyzickou aktivitu v\u00a0okam\u017eiku, kde by norm\u00e1ln\u011b nevznikla. A zkuste za\u010dlenit celou rodinu. \u017de kolo nebav\u00ed man\u017eelku? A d\u011bti tuplem ne? Jd\u011bte na p\u011b\u0161\u00ed v\u00fdlet, na b\u011b\u017eky.<\/p>\n

Nebudete str\u00e1dat z\u00e1vislost\u00ed na lanovk\u00e1ch, a p\u0159itom zapoj\u00edte doln\u00ed kon\u010detiny. V\u00fdbornou tr\u00e9ninkovou alternativou je i sjezdov\u00e9 ly\u017eov\u00e1n\u00ed. Pokud se tedy sjezduje intenzivn\u011b a s\u00a0nasazen\u00edm. Nebav\u00edme se o variant\u011b t\u0159ech j\u00edzd a pop\u00edjen\u00ed v\u00a0baru.<\/p>\n

Plav\u00e1n\u00ed je skv\u011blou kompenzac\u00ed<\/strong><\/h2>\n

Alternativ k\u00a0cyklistick\u00e9mu tr\u00e9ninku je skute\u010dn\u011b hodn\u011b. Pokud jsou otev\u0159en\u00e9 baz\u00e9ny, v\u00a0r\u00e1mci kompenzace jde o skv\u011blou variantu p\u0159\u00edpravy.<\/p>\n

Hodn\u011b lid\u00ed se pt\u00e1 na otu\u017eov\u00e1n\u00ed. K\u00a0t\u00e9to variant\u011b stimulace imunitn\u00edho syst\u00e9mu se z\u010dista jasna p\u0159ikl\u00e1n\u00ed mnoho nespo\u010det nad\u0161enc\u016f. Ale je hodn\u011b d\u016fle\u017eit\u00e9 si uv\u011bdomit, \u017ee ledov\u00e1 voda je pochopiteln\u011b rizikov\u00e1. Je vhodn\u00e9 absolvovat pat\u0159i\u010dn\u00e1 vy\u0161et\u0159en\u00ed, zejm\u00e9na pokud pat\u0159\u00edme do kategorie osob ohro\u017een\u00fdch mo\u017enost\u00ed srde\u010dn\u00edho selh\u00e1n\u00ed.<\/p>\n

Toto\u017en\u00fd p\u0159\u00edpad p\u0159edstavuj\u00ed sauny. I v\u00a0jejich p\u0159\u00edpad\u011b je t\u0159eba postupovat opatrn\u011b a navy\u0161ovat \u010das p\u0159im\u011b\u0159en\u011b. Prost\u011b jednat s\u00a0rozumem.<\/p>\n

\"Otu\u017eov\u00e1n\u00ed<\/a>
Otu\u017eov\u00e1n\u00ed se dostalo do pop\u0159ed\u00ed z\u00e1jmu volno\u010dasov\u00fdch aktivit po vypuknut\u00ed pandemie. Foto: Michal Sv\u00e1\u010dek<\/em><\/figcaption><\/figure>\n

Ide\u00e1ln\u00ed je sna\u017eit se nevytv\u00e1\u0159et z\u00a0hlediska aktivity b\u011bhem zimy voln\u00e9 dny a naj\u00edt si ka\u017ed\u00fd den prostor na dvacet \u010di t\u0159icet minut fyzick\u00e9 aktivity. Vystupte z\u00a0autobusu \u010di tramvaje o t\u0159i zast\u00e1vky d\u0159\u00edve a dojd\u011bte dom\u016f \u010di kancel\u00e1\u0159e p\u011b\u0161ky. Na men\u0161\u00ed n\u00e1kup se vydejte rovn\u011b\u017e p\u011b\u0161ky. Jde o drobnosti, ale v\u00a0sou\u010dtu daj\u00ed za t\u00fdden t\u0159eba p\u00e1r hodin a za m\u011bs\u00edc se to p\u011bkn\u011b nas\u010d\u00edt\u00e1.<\/p>\n

\n
\"letape-2022-krasnejsi-kopcovitejsi-a-s-krivoklatskym-pave\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

L\u2019Etape 2022: Kr\u00e1sn\u011bj\u0161\u00ed, kopcovit\u011bj\u0161\u00ed a s\u00a0k\u0159ivokl\u00e1tsk\u00fdm pav\u00e9<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

V\u00fdbornou tr\u00e9ninkovou pom\u016fckou je vesla\u0159sk\u00fd trena\u017e\u00e9r. Jde o silovou z\u00e1le\u017eitost. Pokud \u010dlov\u011bk um\u00ed s\u00a0trena\u017e\u00e9rem, respektive na trena\u017e\u00e9ru spr\u00e1vn\u011b pracovat, jde jet velice dlouho a pro tr\u00e9nink z\u00edskat skv\u011bl\u00e9 impulsy. Ale nen\u00ed to tak snadn\u00e9, jak se m\u016f\u017ee zd\u00e1t. Zejm\u00e9na k\u00a0z\u00e1d\u016fm m\u016f\u017ee j\u00edt o velk\u00e9 zdroj probl\u00e9m\u016f.<\/p>\n

Spr\u00e1vn\u00fd \u010das pro postaven\u00ed tr\u00e9ninkov\u00e9 pyramidy<\/strong><\/h2>\n

Zimn\u00ed obdob\u00ed je nejp\u0159\u00edhodn\u011bj\u0161\u00ed k postaven\u00ed tr\u00e9ninkov\u00e9 pyramidy na opravdov\u00fdch z\u00e1kladech. Vr\u00e1tit se k\u00a0z\u00e1kladn\u00ed vytrvalosti a absolutn\u00ed v\u011bt\u0161inu tr\u00e9nink\u016f sm\u011b\u0159ovat k z\u00e1kladn\u00ed intenzit\u011b, podle Borgovy \u0161k\u00e1ly na stupnici od jedn\u00e9 do deseti, kdy je des\u00edtka nejt\u011b\u017e\u0161\u00ed, mezi t\u0159i a \u010dty\u0159i.<\/p>\n

Je jasn\u00e9, \u017ee pro dosa\u017een\u00ed maxim\u00e1ln\u00edho uspokojen\u00ed z\u00a0tr\u00e9ninku je pot\u0159eba za\u0159adit ur\u010dit\u00fd \u201efun\u201c point. Pokud budete donekone\u010dna v\u0161echna cvi\u010den\u00ed prov\u00e1d\u011bt jen v\u00a0n\u00edzk\u00e9 intenzit\u011b, asi moc \u0161\u0165astn\u00ed nebudete.<\/p>\n

\"Trena\u017e\u00e9r\"<\/a>
P\u0159i tr\u00e9ninku na trena\u017e\u00e9ru ur\u010dit\u011b za\u0159a\u010fte i prvky, kter\u00e9 p\u0159\u00edpravu zpest\u0159\u00ed. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Nejefektivn\u011bj\u0161\u00ed z\u00a0hlediska tr\u00e9ninku je pochopiteln\u011b kontinu\u00e1ln\u00ed tempo. Pokud je pot\u0159eba tr\u00e9nink n\u011bjak\u00fdm zp\u016fsobem zpest\u0159it, nejuniverz\u00e1ln\u011bj\u0161\u00ed interval spo\u010d\u00edv\u00e1 ve \u010dty\u0159icetivte\u0159inov\u00e9m v\u00fdkonu na p\u011btadevades\u00e1t procent maxim\u00e1ln\u00edho v\u00fdkonu, n\u00e1sledn\u011b dvacet vte\u0159in voln\u011b. Kdy\u017e ud\u011bl\u00e1te p\u011bt a\u017e sedm opakov\u00e1n\u00ed, tr\u00e9nink r\u00e1zem l\u00e9pe ute\u010de.<\/p>\n\n

Vhodnou alternativou jsou z\u00e1vody na trena\u017e\u00e9ru prost\u0159ednictv\u00edm n\u011bkter\u00e9 z\u00a0online platforem, kde lze dos\u00e1hnout pot\u0159ebn\u00fdch vysok\u00fdch tr\u00e9ninkov\u00fdch intenzit. T\u011bch lze doc\u00edlit i v\u00a0\u00fazk\u00e9m kolektivu formou sout\u011b\u017een\u00ed.<\/p>\n

Nejefektivn\u011bj\u0161\u00ed a nejzdrav\u011bj\u0161\u00ed zp\u016fsob z\u00e1vod\u011bn\u00ed je pochopiteln\u011b z\u00e1vodit s\u00e1m se sebou. Ide\u00e1ln\u00ed je absolvovat jednou za t\u00fdden tr\u00e9nink ve vysok\u00e9 intenzit\u011b. Je pochopiteln\u011b mo\u017en\u00e9 zam\u011b\u0159it se intervaly na konkr\u00e9tn\u00ed fyziologickou limitaci.\u201c<\/p>\n","protected":false},"excerpt":{"rendered":"

Zimn\u00ed tr\u00e9nink?! M\u00e1 smysl tr\u00e1pit se v\u00a0mrazu v\u00a0sedle kola? Tr\u00e1pit t\u011blo nekone\u010dn\u00e9 hodiny na trena\u017e\u00e9ru? Nebo je lep\u0161\u00ed p\u0159iklonit se […]<\/p>\n","protected":false},"author":138,"featured_media":11428,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2704,6],"tags":[],"global-categories":[411],"class_list":["post-15401","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zima2022","category-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJe mo\u017en\u00e9 zvl\u00e1dnout zimn\u00ed tr\u00e9nink bez kola a neztratit v\u00fdkonnost? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Zimn\u00ed tr\u00e9nink?! M\u00e1 smysl tr\u00e1pit se v\u00a0mrazu v\u00a0sedle kola? Na trena\u017e\u00e9ru? 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