{"id":15764,"date":"2025-01-18T11:25:11","date_gmt":"2025-01-18T09:25:11","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=15764"},"modified":"2025-03-26T17:21:22","modified_gmt":"2025-03-26T15:21:22","slug":"intervalovy-trenink","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2025\/01\/18\/intervalovy-trenink\/","title":{"rendered":"Intervalov\u00fd tr\u00e9nink m\u00e1 smysl i pro hobby cyklisty"},"content":{"rendered":"

Intervalov\u00fd tr\u00e9nink!? P\u0159esto\u017ee se nechyst\u00e1te zrovna na Tour de France nebo cyklistick\u00e9 mistrovstv\u00ed sv\u011bta, v\u011b\u0159te, \u017ee tr\u00e9nink oko\u0159en\u011bn\u00fd intervaly pro v\u00e1s bude p\u0159\u00ednosn\u00fd, a\u0165 jezd\u00edte na jak\u00e9koliv \u00farovni.<\/strong><\/p>\n

Jak zn\u00ed doporu\u010den\u00ed fyziologa Vojt\u011bcha Ha\u010deck\u00e9ho z\u00a0Centra sportovn\u00ed medic\u00edny?<\/p>\n

\u201eRozli\u0161uj\u00ed se dva druhy intervalov\u00e9ho tr\u00e9ninku Prvn\u00ed je zam\u011b\u0159en\u00fd na dod\u00e1vku kysl\u00edku do sval\u016f, respektive ventilaci a ob\u011bhov\u00fd syst\u00e9m. Nejefektivn\u011bj\u0161\u00ed v\u00a0tomto p\u0159\u00edpad\u011b jsou del\u0161\u00ed a kontinu\u00e1ln\u00ed intervaly. P\u0159ibli\u017en\u011b p\u011bt a\u017e deset tep\u016f pod denn\u00ed maxim\u00e1ln\u00ed tepovou frekvenc\u00ed. Ob\u011bhov\u00fd syst\u00e9m za dan\u00e9 situace pracuje t\u00e9m\u011b\u0159 na maximum, tud\u00ed\u017e se tr\u00e9nuje koordinace srde\u010dn\u00edho svalu, kter\u00fd pumpuje objemy krve bl\u00edzk\u00e9 jeho limitu a vzhledem k vysok\u00e9 intenzit\u011b i dechov\u00e9 svalstvo se u\u010d\u00ed pracovat na pln\u00e9 obr\u00e1tky.<\/p>\n

Dod\u00e1vka kysl\u00edku do sval\u016f versus vyu\u017eit\u00ed kysl\u00edku<\/strong><\/h2>\n

Druh\u00fdm c\u00edlem intervalov\u00e9ho tr\u00e9ninku je efektivn\u011bj\u0161\u00ed vyu\u017eit\u00ed kysl\u00edku ve svalech. Pro tento tr\u00e9nink jsou nejlep\u0161\u00ed intervaly sprintov\u00e9ho charakteru. Dvacet a\u017e t\u0159icet vte\u0159in v\u00a0t\u00e9m\u011b\u0159 tot\u00e1ln\u00edm nasazen\u00edm. P\u0159ibli\u017en\u011b na devades\u00e1t osm procent maxim\u00e1ln\u00edho \u00fasil\u00ed, aby byl \u010dlov\u011bk schopn\u00fd sprint opakovat. Vlastn\u011b jde o metodu vhodnou pro cyklistiku i b\u011bh.<\/p>\n

\n
\"jak-se-dostat-do-formy-jezte-i-na-trenazeru\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Jak se dostat do formy: jezte i na trena\u017e\u00e9ru<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Po sprintu je nejefektivn\u011bj\u0161\u00ed \u00fapln\u011b zastavit, \u0159\u00edk\u00e1 se tomu pasivn\u00ed pauza. V\u00a0p\u0159\u00edpad\u011b hobby sportovc\u016f m\u00e1 b\u00fdt t\u0159ikr\u00e1t tak dlouh\u00e1 ne\u017e sprint. Tud\u00ed\u017e pokud dvacet vte\u0159in sprintujete, dejte si minutovou pauzu. Sprint opakujte \u010dty\u0159ikr\u00e1t a\u017e \u0161estkr\u00e1t. Tohle cel\u00e9 p\u0159edstavuje jednu s\u00e9rii.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink si m\u016f\u017eete dob\u0159e \u0159\u00eddit pomoc\u00ed modern\u00edch aplikac\u00ed. Foto: Michal \u010cerven\u00fd (4x)<\/em><\/figcaption><\/figure>\n

A po\u010det s\u00e9ri\u00ed b\u011bhem cel\u00e9ho tr\u00e9ninku? Doporu\u010duj\u00ed se \u010dty\u0159i s\u00e9rie. A mezi s\u00e9riemi pasivn\u00ed nebo jen minim\u00e1ln\u00ed aktivita. Tud\u00ed\u017e cyklista m\u016f\u017ee to\u010dit nohama prakticky na volnob\u011bh. B\u011b\u017eec p\u0159ejde do t\u00e9 nejpomalej\u0161\u00ed ch\u016fze.<\/p>\n

Princip cel\u00e9ho procesu? Desaturuje se sval. Zastaven\u00edm se utlum\u00ed ventilace, dod\u00e1vka kysl\u00edku do sval\u016f bude sn\u00ed\u017een\u00e1, zat\u00edmco popt\u00e1vka maxim\u00e1ln\u00ed.<\/p>\n

Koho odrovn\u00e1 jedno zrychlen\u00ed?<\/strong><\/h2>\n

\u010casto dost\u00e1v\u00e1me u n\u00e1s v\u00a0Centru sportovn\u00ed medic\u00edny p\u0159i sestavov\u00e1n\u00ed tr\u00e9ninkov\u00fdch pl\u00e1n\u016f dotazy, zda m\u00e1 intervalov\u00fd tr\u00e9nink smysl i pro hobby sportovce.<\/p>\n

Odpov\u011b\u010f?<\/p>\n

Ano, intervalov\u00fd tr\u00e9nink m\u00e1 smysl i pro amat\u00e9ry. Nikdy nic v\u00a0tr\u00e9ninku nen\u00ed zbyte\u010dn\u00e9. Jen je pot\u0159eba dr\u017eet kontinu\u00e1ln\u00ed tr\u00e9ninkovou linii. A v\u017edy myslet na ur\u010dit\u00fd \u201efun\u201c faktor v\u00a0p\u0159\u00edprav\u011b. Prost\u011b se nestresovat, pokud intervalov\u00e9 zad\u00e1n\u00ed nespln\u00edm na vte\u0159inu.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink je p\u0159\u00ednosem pro cyklisty nap\u0159\u00ed\u010d v\u00fdkonnostn\u00edmi kategoriemi.<\/em><\/figcaption><\/figure>\n

Smysl m\u00e1 intervalov\u00fd tr\u00e9nink i z\u00a0d\u016fvod\u016f aktivace sacharidov\u00e9ho i tukov\u00e9ho metabolismu. Pokud toti\u017e tr\u00e9nink tvo\u0159\u00ed jen st\u0159edn\u00ed nebo vysok\u00e1 intenzita neboli spol\u00e9h\u00e1te v\u00a0p\u0159\u00edprav\u011b jen na intervalov\u00fd tr\u00e9nink, budete n\u00e1sledn\u011b limitov\u00e1ni v\u00a0del\u0161\u00edch z\u00e1vodech.<\/p>\n

Naopak kdo jezd\u00ed jen z\u00e1kladn\u00ed intenzity v\u00a0r\u00e1mci p\u0159\u00edpravy a intervaly zcela vynech\u00e1v\u00e1, sice zvl\u00e1dne odjet v\u00a0sedle p\u0159i sout\u011b\u017en\u00ed bitv\u011b o vte\u0159iny cel\u00fd den, ov\u0161em jedno zrychlen\u00ed ho tot\u00e1ln\u011b odrovn\u00e1.<\/p>\n

\n
\"je-mozne-kvalitne-trenovat-bez-modernich-mericu\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Je mo\u017en\u00e9 kvalitn\u011b tr\u00e9novat bez modern\u00edch m\u011b\u0159i\u010d\u016f?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pokud se dr\u017e\u00edte principu dvou tr\u00e9nink\u016f v\u00a0z\u00e1kladn\u00ed intenzit\u011b a jednoho ve vysok\u00e9 b\u011bhem jednoho pracovn\u00edho t\u00fddne, pak je ide\u00e1lem za\u0159adit do jednoho t\u00fddne sprint intervaly a do druh\u00e9 dlouh\u00e9 intervaly. Pokud u\u017e nev\u00edte, na kterou limitaci, tedy dod\u00e1vku nebo vyu\u017eit\u00ed kysl\u00edku, se chcete p\u0159\u00edmo zam\u011b\u0159it<\/p>\n

T\u011blo je velice neefektivn\u00ed<\/strong><\/h2>\n

Vyj\u00e1d\u0159it vliv intervalov\u00fdch tr\u00e9nink\u016f na v\u00fdkonnost je velice slo\u017eit\u00e9. Sly\u0161\u00edm dotazy klient\u016f, zda se zlep\u0161\u00ed o p\u011bt procent nebo v\u00edce. Je t\u011b\u017ek\u00e9 n\u011bco takov\u00e9ho specifikovat, proto\u017ee se za\u010dne projevovat i tr\u00e9ninkov\u00e1 minulost. Ka\u017edop\u00e1dn\u011b za\u0159azen\u00ed intervalov\u00fdch tr\u00e9nink\u016f do p\u0159\u00edpravy p\u0159edstavuje skv\u011bl\u00fd zp\u016fsob, jak dos\u00e1hnout v\u00fdrazn\u00e9ho zlep\u0161en\u00ed.<\/p>\n

Ve vyu\u017eit\u00ed kysl\u00edku je toti\u017e t\u011blo velice neefektivn\u00ed. Nemocn\u00fd \u010dlov\u011bk je schopn\u00fd vyu\u017e\u00edt jen \u0161est procent kysl\u00edku, kter\u00fd t\u011blo pohlt\u00ed. \u010clov\u011bk sed\u00edc\u00ed v kancel\u00e1\u0159i se pohybuje v rozmez\u00ed osmi a\u017e deseti procent.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink vede k n\u00e1r\u016fstu v\u00fdkonnosti. Z\u00e1le\u017e\u00ed jen na ochot\u011b sn\u00e1\u0161et bolest….<\/em><\/figcaption><\/figure>\n

Ale nen\u00ed d\u016fvod smutnit. Olympijsk\u00fd sportovec se pohybuje ve schopnosti vyu\u017eit\u00ed kysl\u00edku kolem dvaceti procent, tak\u017ee po\u0159\u00e1d z\u016fst\u00e1v\u00e1 dal\u0161\u00edch osmdes\u00e1t procent, kter\u00e9 prolet\u00ed zp\u00e1tky do plic.<\/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

Tak\u017ee jak\u00fd je z\u00e1v\u011br? Intervalov\u00e9ho tr\u00e9ninku se nez\u0159\u00edkejte, ale v\u017edy m\u011bjte na pam\u011bti, \u017ee cyklistika je pro v\u00e1s p\u0159edev\u0161\u00edm pot\u011b\u0161en\u00edm.“<\/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":"

Intervalov\u00fd tr\u00e9nink!? P\u0159esto\u017ee se nechyst\u00e1te zrovna na Tour de France nebo cyklistick\u00e9 mistrovstv\u00ed sv\u011bta, v\u011b\u0159te, \u017ee tr\u00e9nink oko\u0159en\u011bn\u00fd intervaly pro […]<\/p>\n","protected":false},"author":138,"featured_media":15774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[11,10,6,5],"tags":[126,56,1280,9,27,28,67,43],"global-categories":[411],"class_list":["post-15764","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-horska-cyklistika","category-silnicni-cyklistika","category-zdravi-a-trenink","category-zeny","tag-cyklistika","tag-horska-cyklistika","tag-intervalovy-trenink","tag-silnicni-cyklistika","tag-trenink","tag-zdravi","tag-zdravi-a-trenink","tag-zeny","global-categories-cycling"],"yoast_head":"\nIntervalov\u00fd tr\u00e9nink m\u00e1 smysl i pro hobby cyklisty | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\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\/2025\/01\/18\/intervalovy-trenink\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Intervalov\u00fd tr\u00e9nink m\u00e1 smysl i pro hobby cyklisty\" \/>\n<meta property=\"og:description\" content=\"Intervalov\u00fd tr\u00e9nink!? 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