{"id":16659,"date":"2022-04-25T05:00:20","date_gmt":"2022-04-25T03:00:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=16659"},"modified":"2022-04-24T19:49:46","modified_gmt":"2022-04-24T17:49:46","slug":"jak-casto-jezdit-na-kole-abychom-byli-fit","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/04\/25\/jak-casto-jezdit-na-kole-abychom-byli-fit\/","title":{"rendered":"Jak \u010dasto jezdit na kole, abychom byli fit?"},"content":{"rendered":"

A\u0165 jste za\u010d\u00e1te\u010dn\u00edk, nebo profesion\u00e1l, a\u0165 (ne)m\u00e1te sportovn\u00ed minulost i mety, je hon za vy\u0161\u0161\u00ed kondi\u010dkou spole\u010dn\u00fdm t\u00e9matem v\u0161ech cyklist\u016f. Jak formy dos\u00e1hnout? V kr\u00e1tkosti \u2013 pravidelnost\u00ed.<\/strong><\/p>\n

Tr\u00e9nink je kontrolovan\u00fd zp\u016fsob zat\u011b\u017eov\u00e1n\u00ed t\u011bla a jeho opakov\u00e1n\u00ed vede k tomu, \u017ee organismus se adaptuje a t\u00edm zlep\u0161uje. Aby rozvoj kondi\u010dky neustrnul, mus\u00edme konstantn\u011b zvy\u0161ovat d\u00e1vky. To m\u016f\u017ee na jedn\u00e9 stran\u011b znamenat n\u00e1r\u016fst kilometr\u016f, jin\u00fdmi slovy tr\u00e9ninkov\u00e9ho \u010dasu, na stran\u011b druh\u00e9 nav\u00fd\u0161en\u00ed intenzity. Bez toho, \u017ee byste n\u011bco v p\u0159\u00edprav\u011b m\u011bnili = zvy\u0161ovali, se r\u016fst kondi\u010dky zastav\u00ed, nebo snad dokonce bude klesat.<\/p>\n

Z\u00e1kladem \u00fasp\u011bchu je tedy spr\u00e1vn\u00e9 d\u00e1vkov\u00e1n\u00ed tr\u00e9ninku. Ten mus\u00ed b\u00fdt pravideln\u00fd, nejl\u00e9pe minim\u00e1ln\u011b obden, ale sou\u010dasn\u011b prokl\u00e1dan\u00fd dostate\u010dn\u00fdm odpo\u010dinkem, aby m\u011bl organismus dostatek prostoru se adaptovat.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink si \u017e\u00e1d\u00e1 obrovsk\u00e9 \u00fasil\u00ed. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Pravideln\u00e9 krat\u0161\u00ed tr\u00e9ninkov\u00e9 jednotky jsou efektivn\u011bj\u0161\u00ed ne\u017e nepravideln\u00e9 dlouh\u00e9 tr\u00e9ninky. Pokud jste kv\u016fli pr\u00e1ci nebo jin\u00fdm povinnostem schopni vyhradit si v t\u00fddnu jen t\u0159i hodiny \u010dasu na pohyb, pak kondici v\u00edc posunete t\u0159emi hodinov\u00fdmi jednotkami nebo dokonce dvojn\u00e1sobkem p\u016flhodinov\u00fdch (proto\u017ee tr\u00e9ninkov\u00fd efekt se projevuje u jednotek nad 30 minut) ne\u017e jednou t\u0159\u00edhodinovou j\u00edzdou o v\u00edkendu. A\u010dkoliv tr\u00e9ninkov\u00fd objem z\u016fst\u00e1v\u00e1 stejn\u00fd.<\/p>\n

Pokud vyr\u00e1\u017e\u00edte jen jednou za t\u00fdden, mo\u017en\u00e1 se podivujete, pro\u010d se nezlep\u0161ujete. Po sedmi dnech bez cyklistiky z\u00e1konit\u011b t\u011blo ztr\u00e1c\u00ed n\u011bco ze sv\u00e9 fyzi\u010dky. Ide\u00e1ln\u00ed by tedy bylo to\u010dit nohama ka\u017ed\u00e9 dva nebo t\u0159i dny, i kdyby m\u011blo j\u00edt jen o kr\u00e1tkou jednotku na trena\u017e\u00e9ru. Minimum, p\u0159i kter\u00e9m st\u00e1le zaznamen\u00e1te posun, jsou t\u0159i j\u00edzdy za t\u00fdden.<\/p>\n

A takto by mohly vypadat:<\/p>\n

Vytrvalostn\u00ed tr\u00e9nink<\/strong><\/h2>\n

60 (a v\u00edc) minut:\u00a0<\/strong>Dlouh\u00e9 tr\u00e9ninky v konverza\u010dn\u00edm tempu jsou z\u00e1kladn\u00edm stavebn\u00edm kamenem va\u0161\u00ed vytrvalosti. P\u0159i takov\u00e9 rychlosti je va\u0161e d\u00fdch\u00e1n\u00ed hlubok\u00e9, rytmick\u00e9 a pravideln\u00e9 a nikdy by nem\u011blo dosahovat vysok\u00e9ho \u00fasil\u00ed.<\/p>\n

\n
\"intervalovy-trenink\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Intervalov\u00fd tr\u00e9nink m\u00e1 smysl i pro hobby cyklisty<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pro takov\u00e9 tr\u00e9ninky je l\u00e9pe vyrazit do rovin sp\u00ed\u0161 ne\u017e kopc\u016f, p\u0159i tom udr\u017eovat vysokou kadenci a u\u010dit se sou\u010dasn\u011b na kole j\u00edst a p\u00edt. Takov\u00e9 j\u00edzdy u\u010d\u00ed t\u011blo efektivn\u011b spalovat energii, prim\u00e1rn\u011b tuk\u016f. Sou\u010dasn\u011b si takto zlep\u0161\u00edte svoji j\u00edzdn\u00ed pozici a zvyknete si sed\u011bt v sedle po del\u0161\u00ed \u010dasov\u00fd \u00fasek.<\/p>\n

Kopcovit\u00fd tr\u00e9nink<\/strong><\/h2>\n

30-60 minut:\u00a0<\/strong>Dlouh\u00e9 kopce s konstantn\u00edm sklonem jsou pro takov\u00e9 dny ide\u00e1ln\u00ed, p\u0159\u00edpadn\u011b se takov\u00fd tr\u00e9nink d\u00e1 simulovat na rovin\u011b na t\u011b\u017ek\u00fd p\u0159evod, nebo i na trena\u017e\u00e9ru. Po kvalitn\u00edm 10minutov\u00e9m zah\u0159\u00e1t\u00ed sval\u016f nastavte na 5 minut tempo, kter\u00e9 bude nep\u0159\u00edjemn\u00e9, ale st\u00e1le ne maxim\u00e1ln\u00ed.<\/p>\n

\"Pr\u016fm\u011brn\u00e1<\/a>
Pr\u016fm\u011brn\u00e1 rychlost t\u0159icet kilometr\u016f je metou i na trase vedouc\u00ed v kopc\u00edch. Foto: Michal \u010cerven\u00fd<\/figcaption><\/figure>\n

D\u00fdch\u00e1n\u00ed bude hlubok\u00e9 a rychl\u00e9, ale st\u00e1le p\u0159i n\u011bm stihnete utrousit p\u00e1r slov. N\u00e1sledovat bude minutov\u00fd odpo\u010dinek a znovu. C\u00edlem by m\u011blo b\u00fdt postupn\u011b se dostat a\u017e k 20 minut\u00e1m ve vysok\u00e9 intenzit\u011b za jeden tr\u00e9nink a a\u017e se kondice vylep\u0161\u00ed dostate\u010dn\u011b, zkuste 10minutov\u00fd \u00fasek, kter\u00fd bude je\u0161t\u011b efektivn\u011bj\u0161\u00ed ne\u017e dva 5 minutov\u00e9.<\/p>\n

Intervalov\u00fd tr\u00e9nink<\/strong><\/h2>\n

30-60 minut:\u00a0<\/strong>Nejm\u00e9n\u011b p\u0159\u00edjemn\u00e1, proto\u017ee nejbolestiv\u011bj\u0161\u00ed tr\u00e9ninkov\u00e1 jednotka: HIIT neboli high-intensity interval training. Zkr\u00e1tka intervalov\u00fd tr\u00e9nink, kter\u00fdm se spaluje nejv\u00edce kalori\u00ed a zlep\u0161uje kardiovaskul\u00e1rn\u00ed ob\u011bh. B\u011bhem takov\u00fdch interval\u016f se \u201epracuje\u201c opravdu tvrd\u011b, na maxim\u00e1ln\u00edm mo\u017en\u00e9m vyp\u011bt\u00ed, zato ale po velmi omezenou dobu.<\/p>\n

\n
\"letape-czech-republic-2022-hodne-korenena-smes-vrcharske-driny-a-jizdy-na-vetru\"\/<\/a><\/div>
\n L'Etape Czech Republic<\/a>\n <\/div>\n
\n \n

L\u2019Etape Czech Republic 2022: hodn\u011b ko\u0159en\u011bn\u00e1 sm\u011bs vrcha\u0159sk\u00e9 d\u0159iny a j\u00edzdy na v\u011btru<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Po 10 minut\u00e1ch na rozeh\u0159\u00e1t\u00ed p\u011bt minut st\u0159\u00eddejte p\u016flminuty naplno a zcela voln\u011b, pak p\u011bt minut voln\u00e9 j\u00edzdy a pokud mo\u017eno znovu. Jen na tomto v\u0161ak sv\u016fj tr\u00e9nink stav\u011bt nem\u016f\u017eete, a\u010dkoliv v\u00fdsledky pr\u00e1v\u011b s takov\u00fdmi jednotkami budou nejviditeln\u011bj\u0161\u00ed. Chyb\u011bla by v\u00e1m ale vytrvalost, z\u00e1kladn\u00ed p\u0159edpoklad sportu, jako je cyklistika.<\/p>\n","protected":false},"excerpt":{"rendered":"

A\u0165 jste za\u010d\u00e1te\u010dn\u00edk, nebo profesion\u00e1l, a\u0165 (ne)m\u00e1te sportovn\u00ed minulost i mety, je hon za vy\u0161\u0161\u00ed kondi\u010dkou spole\u010dn\u00fdm t\u00e9matem v\u0161ech cyklist\u016f. […]<\/p>\n","protected":false},"author":138,"featured_media":11718,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,1280,2362,9,27,2361,67],"global-categories":[411],"class_list":["post-16659","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-intervalovy-trenink","tag-kopcovity-trenink","tag-silnicni-cyklistika","tag-trenink","tag-vytrvalostni-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak \u010dasto jezdit na kole, abychom byli fit? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Jak \u010dasto jezdit na kole, abychom byli fit? 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