{"id":15604,"date":"2022-01-03T06:00:48","date_gmt":"2022-01-03T04:00:48","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=15604"},"modified":"2022-11-24T13:06:27","modified_gmt":"2022-11-24T11:06:27","slug":"trenink-na-trenazeru-proc-se-vazit-bez-obleceni-pred-i-po-jizde","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/01\/03\/trenink-na-trenazeru-proc-se-vazit-bez-obleceni-pred-i-po-jizde\/","title":{"rendered":"Tr\u00e9nink na trena\u017e\u00e9ru: pro\u010d se v\u00e1\u017eit bez oble\u010den\u00ed p\u0159ed i po j\u00edzd\u011b?"},"content":{"rendered":"

Tr\u00e9nink na trena\u017e\u00e9ru. Zd\u00e1nliv\u00e1 banalita, kter\u00e1 v\u0161ak obn\u00e1\u0161\u00ed mnoho \u00faskal\u00ed. Sednout na kolo upnut\u00e9 p\u0159ed obrazovkou doma v\u00a0ob\u00fdv\u00e1ku, gar\u00e1\u017ei \u010di ve sklep\u011b je snadn\u00e9. Ale v\u011b\u0159te, \u017ee i v\u00a0dom\u00e1c\u00edch podm\u00ednk\u00e1ch m\u016f\u017eete p\u0159i p\u0159\u00edprav\u011b chybovat. \u010ceho byste se m\u011bli vyvarovat? A jak\u00e9 jsou nej\u010dast\u011bj\u0161\u00ed p\u0159ehmaty o\u010dima Vojt\u011bcha Ha\u010deck\u00e9ho, fyziologa Centra sportovn\u00ed medic\u00edny.<\/strong><\/p>\n

\u201ePro mnoho cyklist\u016f p\u0159edstavuje trena\u017e\u00e9r b\u011b\u017enou sou\u010d\u00e1st zimn\u00ed p\u0159\u00edpravy. Ale jde o relativn\u011b specifickou z\u00e1le\u017eitost. N\u00e1strah je n\u011bkolik…<\/p>\n

Z\u00e1sadn\u00ed je hl\u00eddat si udr\u017een\u00ed vnit\u0159n\u00ed teploty a p\u0159eh\u0159\u00e1t\u00ed. V\u0161ichni se p\u0159i cvi\u010den\u00ed r\u00e1di m\u011b\u0159\u00ed a zaznamen\u00e1vaj\u00ed si data. Existuj\u00ed p\u0159\u00edstroje, kter\u00e9 jsou schopn\u00e9 m\u011b\u0159it vnit\u0159n\u00ed teplotu t\u011bla. Na rovinu, jejich p\u0159esnost nen\u00ed oslniv\u00e1, ale ur\u010dit\u00e9 \u00fadaje poskytnou. A jde o v\u011bc z\u00e1sadn\u00ed, proto\u017ee p\u0159i p\u0159eh\u0159\u00e1t\u00ed se t\u011blo v\u00a0r\u00e1mci obrann\u00fdch mechanism\u016f za\u010dne brzdit.<\/p>\n

Z\u00e1sadn\u00ed je pou\u017eit\u00ed v\u011btr\u00e1ku. Doporu\u010duje se um\u00edst\u011bn\u00ed trena\u017e\u00e9ru k\u00a0oknu, jen\u017ee zase se budete pot\u00fdkat se studen\u00fdm pr\u016fvanem a z\u00e1sadn\u00edm poklesem teploty. A nikdo nechce nastydnout, kdy\u017e si odep\u0159el j\u00edzdu v\u00a0mraziv\u00e9m po\u010das\u00ed za okny…<\/p>\n

\"Anna<\/a>
Anna van der Breggenov\u00e1 v trikotu mistryn\u011b sv\u011bta p\u0159i dom\u00e1c\u00edm tr\u00e9ninku na trena\u017e\u00e9ru. Foto: instagram Anna van der Breggen<\/em><\/figcaption><\/figure>\n

P\u0159istupujte k\u00a0tr\u00e9ninku jako k\u00a0j\u00edzd\u011b v\u00a0p\u0159\u00edrod\u011b. Jedin\u00fd rozd\u00edl je v\u00a0teple. I kdy\u017e je jasn\u00e9, \u017ee asi m\u00e1lokdo odjede na ergometru t\u0159i a v\u00edce hodin. Trena\u017e\u00e9r pom\u00e1h\u00e1 udr\u017eet se na kole, proto\u017ee v\u011bt\u0161ina z\u00a0n\u00e1s je limitov\u00e1na \u010dasem.<\/p>\n

Nutrice a hydratace je z\u00e1klad<\/strong><\/h2>\n

Jakkoliv se m\u016f\u017ee tr\u00e9nink v dom\u00e1c\u00edch podm\u00ednk\u00e1ch zd\u00e1t snadnou rutinou, v\u017edy pamatujte na nutrici a hydrataci. Zejm\u00e9na pitn\u00fd re\u017eim je t\u0159eba \u00fazkostliv\u011b hl\u00eddat. Doporu\u010den\u00ed zn\u00ed zv\u00e1\u017eit se p\u0159ed tr\u00e9ninkem a po tr\u00e9ninku nah\u00fd. Z\u00e1m\u011brn\u011b zmi\u0148uji bez oble\u010den\u00ed, proto\u017ee po tr\u00e9ninku mohou m\u00edt kra\u0165asy nas\u00e1kl\u00e9 potem o p\u016fl kilogramu v\u00edce. Rozd\u00edl by nem\u011bl b\u00fdt v\u00edce ne\u017e t\u0159i nebo \u010dty\u0159i procenta! Ka\u017ed\u00fd si ale \u201evychyt\u00e1\u201c b\u011bhem prvn\u00edch tr\u00e9nink\u016f sv\u016fj ide\u00e1ln\u00ed p\u0159\u00edjem tekutin a pot\u00e9 toto odpad\u00e1.<\/p>\n

\n
\"benefity-trenazeru-co-vam-domaci-muceni-muze-prinest\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Benefity trena\u017e\u00e9ru: co v\u00e1m dom\u00e1c\u00ed mu\u010den\u00ed m\u016f\u017ee p\u0159in\u00e9st?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Z\u00a0hlediska nutrice je ergometr skv\u011bl\u00fdm pomocn\u00edkem. Lze na n\u011bm tr\u00e9novat i p\u0159\u00edjem potravy. Cyklista toti\u017e nen\u00ed limitovan\u00fd, \u017ee n\u011bco neuveze nebo se styd\u00ed j\u00edst p\u0159ed kamar\u00e1dy. Tak\u017ee se m\u016f\u017eete relativn\u011b snadno nau\u010dit spr\u00e1vn\u00e9 na\u010dasov\u00e1n\u00ed j\u00eddla a t\u011blo p\u0159ivykne vst\u0159eb\u00e1v\u00e1n\u00ed sacharid\u016f.<\/p>\n

Trena\u017e\u00e9r je hodn\u011b asoci\u00e1ln\u00ed z\u00e1le\u017eitost\u00ed, co\u017e se sna\u017e\u00ed zm\u011bnit n\u011bkter\u00e9 firmy zam\u011b\u0159uj\u00edc\u00ed se na virtu\u00e1ln\u00ed realitu. Nejroz\u0161\u00ed\u0159en\u011bj\u0161\u00ed je Zwift a Rouvy. A jakkoliv jde o zp\u0159\u00edjemn\u011bn\u00ed tr\u00e9ninku, sou\u010dasn\u011b nesou tyhle \u201eskv\u011bl\u00e9\u201c technologick\u00e9 novinky i jist\u00e1 \u00faskal\u00ed. V\u0161echny toti\u017e sv\u00e1d\u00ed k\u00a0hodn\u011b velk\u00e9mu po\u010dtu hodin v\u00a0mimo\u0159\u00e1dn\u00e9 vy\u0161\u0161\u00ed intenzit\u011b.<\/p>\n

Zwift je kompletn\u011b virtu\u00e1ln\u00ed realitou, kde v\u011bt\u0161ina lid\u00ed sout\u011b\u017e\u00ed a sna\u017e\u00ed se z\u00e1vodit. Pak se stane, \u017ee st\u0159edn\u00ed a vysok\u00e9 intenzity je v\u00a0tr\u00e9ninku moc, hlavn\u011b v\u016f\u010di t\u00e9 z\u00e1kladn\u00ed. Je pot\u0159eba se um\u011bt hl\u00eddat.<\/p>\n

\"Tr\u00e9nink<\/a>
Tr\u00e9nink na trena\u017e\u00e9ru v dom\u00e1c\u00edch podm\u00ednk\u00e1ch obn\u00e1\u0161\u00ed mnoh\u00e1 \u00faskal\u00ed.<\/em><\/figcaption><\/figure>\n

Ob\u011b platformy poskytuj\u00ed variantu z\u00e1vodu, kter\u00fd se ukazuje pro hobby jezdce jako nejefektivn\u011bj\u0161\u00ed zp\u016fsob tr\u00e9ninku. Nezam\u011b\u0159uje se c\u00edlen\u011b na \u017e\u00e1dnou fyziologickou limitaci a p\u0159in\u00e1\u0161\u00ed obrovskou porci intenzity.<\/p>\n

Nejefektivn\u011bj\u0161\u00ed pro hobby jezdce je jeden \u010di dva z\u00e1vody za t\u00fdden. Zbytek tr\u00e9nink\u016f pak absolvujte v\u00a0z\u00e1kladn\u00ed intenzit\u011b. Nenechte se hecovat kolegou, kter\u00fd jede o jeden \u010di dva watty na kilogram t\u011blesn\u00e9 hmotnosti v\u00edce.<\/p>\n

V\u00a0tomto sm\u011bru je efektivn\u011bj\u0161\u00ed Rouvy, proto\u017ee m\u00e1 v\u00a0aplikaci konkr\u00e9tn\u00ed trasy z\u00a0Evropy \u010di Ameriky. Jezd\u00ed se v\u00a0uvozovk\u00e1ch v\u00a0re\u00e1ln\u00e9m prost\u0159ed\u00ed. Lid\u00e9 mohou zdolat vysn\u011bn\u00fd kopec, p\u0159itom jet v\u00a0n\u00edzk\u00e9 intenzit\u011b. Prost\u011b na v\u00fdlet, p\u0159i n\u011bm\u017e se budou kochat krajinou, by\u0165 ve virtu\u00e1ln\u00edm prost\u0159ed\u00ed.<\/p>\n

Rouvy versus Zwift<\/strong><\/h2>\n

M\u011bjte v\u00a0hlav\u011b za ka\u017ed\u00e9 situace celkov\u00fd objem tr\u00e9ninku. Pro hobby jezdce plat\u00ed, \u017ee je ide\u00e1ln\u00ed kombinace dvou tr\u00e9nink\u016f v\u00a0z\u00e1kladn\u00ed intenzit\u011b a jednoho rychl\u00e9ho tr\u00e9ninku v\u00a0p\u0159\u00edpad\u011b t\u0159\u00ed p\u0159\u00edpravn\u00fdch jednotek b\u011bhem t\u00fddne. Pokud sednete na kolo upnut\u00e9 do trena\u017e\u00e9ru \u010dty\u0159ikr\u00e1t za t\u00fdden, po\u0159\u00e1d bude jeden tr\u00e9nink rychl\u00fd a zbyl\u00e9 v\u00a0z\u00e1kladn\u00ed intenzit\u011b.<\/p>\n

Pokud disponujete \u010dasem pro p\u011bt tr\u00e9nink\u016f b\u011bhem t\u00fddne, je t\u0159eba rozlo\u017eit v\u0161e do dvou sedmidenn\u00edch blok\u016f. B\u011bhem prvn\u00edho absolvujete \u010dty\u0159i tr\u00e9ninky v\u00a0z\u00e1kladn\u00ed intenzit\u011b, jednou se zam\u011b\u0159\u00edte na vysokou intenzitu tedy si klidn\u011b zaz\u00e1vod\u00edte. A v\u00a0druh\u00e9m p\u0159\u00edpravn\u00e9m bloku jsou na po\u0159adu t\u0159i tr\u00e9ninky v\u00a0z\u00e1kladn\u00ed intenzit\u011b, dvakr\u00e1t pojedete intervalov\u00fd tr\u00e9nink \u010di z\u00e1vod.<\/p>\n

\"Tr\u00e9nink<\/a>
Tr\u00e9nink na trena\u017e\u00e9ru v dom\u00e1c\u00edch podm\u00ednk\u00e1ch. Jde o dobr\u00e9ho pomocn\u00edka?<\/figcaption><\/figure>\n

Jakkoliv se mohou dan\u00e1 doporu\u010den\u00ed rozch\u00e1zet s\u00a0tr\u00e9ninkov\u00fdmi programy vygenerovan\u00fdmi v\u00a0r\u00e1mci jednotliv\u00fdch platforem, v\u011b\u0159te, \u017ee data nel\u017eou. Pokud se budete dr\u017eet vysok\u00fdch intenzit v\u00a0nyn\u011bj\u0161\u00edm obdob\u00ed, za\u010d\u00e1tek jara bude ve va\u0161em pod\u00e1n\u00ed d\u011blov\u00fd. V\u00a0b\u0159eznu a dubnu budete nep\u0159ekonateln\u00ed. Ale v\u00a0kv\u011btnu povadnete a v\u00a0\u010dervnu zhasnete.<\/p>\n

\n
\"vybirame-trenazer-valce-hloupy-chytry-a-interaktivni\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Vyb\u00edr\u00e1me trena\u017e\u00e9r: v\u00e1lce, hloup\u00fd, chytr\u00fd a interaktivn\u00ed<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Sv\u00fdm zp\u016fsobem je v\u00a0dan\u00e9m sm\u011bru fajn, pokud n\u011bkdo nepou\u017e\u00edv\u00e1 ani Zwift, ani Rouvy \u010di jinou aplikaci. Princip tr\u00e9ninku na trena\u017e\u00e9ru toti\u017e z\u016fst\u00e1v\u00e1 stejn\u00fd. \u010clov\u011bk \u0161lape, aby netrp\u011bl v\u00a0mraziv\u00e9m po\u010das\u00ed a neriskoval zdrav\u00ed. Pust\u00ed si film \u010di muziku a intervaly si snadno zm\u011b\u0159\u00ed na osobn\u00edch hodink\u00e1ch \u010di computeru.\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":"

Tr\u00e9nink na trena\u017e\u00e9ru. Zd\u00e1nliv\u00e1 banalita, kter\u00e1 v\u0161ak obn\u00e1\u0161\u00ed mnoho \u00faskal\u00ed. Sednout na kolo upnut\u00e9 p\u0159ed obrazovkou doma v\u00a0ob\u00fdv\u00e1ku, gar\u00e1\u017ei \u010di […]<\/p>\n","protected":false},"author":138,"featured_media":15103,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2704,15,6],"tags":[2011,126,56,792,9,838,27,1282,28,67,1002],"global-categories":[],"class_list":["post-15604","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zima2022","category-rady-tipy","category-zdravi-a-trenink","tag-cyklisticky-trenazer","tag-cyklistika","tag-horska-cyklistika","tag-rouvy","tag-silnicni-cyklistika","tag-trenazer","tag-trenink","tag-vojtech-hacecky","tag-zdravi","tag-zdravi-a-trenink","tag-zwift"],"yoast_head":"\nTr\u00e9nink na trena\u017e\u00e9ru: pro\u010d se v\u00e1\u017eit bez oble\u010den\u00ed p\u0159ed i po j\u00edzd\u011b? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Tr\u00e9nink na trena\u017e\u00e9ru v dom\u00e1c\u00edch podm\u00ednk\u00e1ch. 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