{"id":17449,"date":"2022-06-06T07:00:04","date_gmt":"2022-06-06T05:00:04","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=17449"},"modified":"2022-06-05T21:54:23","modified_gmt":"2022-06-05T19:54:23","slug":"probud-v-sobe-viteze-stravovani-letape-nebojte-se-jist-cukry-budou-rychle-odchazet","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/06\/06\/probud-v-sobe-viteze-stravovani-letape-nebojte-se-jist-cukry-budou-rychle-odchazet\/","title":{"rendered":"Probu\u010f v\u00a0sob\u011b v\u00edt\u011bze – stravov\u00e1n\u00ed L\u2019Etape: nebojte se j\u00edst, cukry budou rychle odch\u00e1zet"},"content":{"rendered":"

Mimo\u0159\u00e1dn\u00e1 n\u00e1lo\u017e kilometr\u016f a v\u00fd\u0161kov\u00fdch metr\u016f! Takov\u00e1 je L\u2019Etape Czech Republic by Tour de France 2022. V\u00a0p\u0159\u00edm\u00e9 \u00fam\u011b\u0159e je t\u0159eba myslet i na p\u0159\u00edjem energie b\u011bhem z\u00e1vodu. Chcete v\u00a0sob\u011b probudit v\u00edt\u011bze stejn\u011b jako Petr Lexa \u010di Evel\u00edna Opi\u010dkov\u00e1 a \u00fasp\u011b\u0161n\u011b se postavit v\u00fdzv\u011b spojen\u00e9 s\u00a0nejslavn\u011bj\u0161\u00edm z\u00e1vodem sv\u011bta? Spr\u00e1vn\u00fd j\u00eddeln\u00ed\u010dek je nezbytn\u00fd. I proto n\u00e1vod, jak se z\u00a0hlediska nutrice vypo\u0159\u00e1dat s\u00a0v\u00fdzvou 11. \u010dervna sestavil Vojt\u011bch Ha\u010deck\u00fd, specialista z\u00a0Centra sportovn\u00ed medic\u00edny.<\/strong><\/p>\n

\u201eOt\u00e1zkou stravy p\u0159i tak t\u011b\u017ek\u00e9m z\u00e1vod\u011b nen\u00ed m\u00edn\u011bno jen \u201ep\u00e1r\u201c ty\u010dinek b\u011bhem j\u00edzdy samotn\u00e9. Jde o mnohem komplexn\u011bj\u0161\u00ed z\u00e1le\u017eitost,“ podot\u00fdk\u00e1 vicemistr sv\u011bta v dr\u00e1hov\u00e9 cyklistice.<\/p>\n

Od st\u0159edy je lep\u0161\u00ed odpo\u010d\u00edvat<\/strong><\/h2>\n

U\u017e t\u0159i dny p\u0159ed samotn\u00fdm z\u00e1vodem by osmdes\u00e1t procent p\u0159\u00edjmu potravy m\u011bly tvo\u0159it sacharidy. Z\u00a0hlediska tr\u00e9ninku u\u017e v\u00a0t\u00e9to f\u00e1zi nikdo nic nedo\u017eene, maxim\u00e1ln\u011b se p\u0159etr\u00e9nuje. Je lep\u0161\u00ed odpo\u010d\u00edvat ne\u017e se zatavit.<\/p>\n

\n
\"evelina-opickova-laskou-ke-kolu-jsem-prekonala-bolest\"\/<\/a><\/div>
\n Probu\u010f v sob\u011b v\u00edt\u011bze<\/a>\n <\/div>\n
\n \n

Evel\u00edna Opi\u010dkov\u00e1: L\u00e1skou ke kolu jsem p\u0159ekonala bolest<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Den p\u0159ed z\u00e1vodem u\u017e mus\u00ed ve strav\u011b absolutn\u011b dominovat sacharidy. P\u0159\u00edjem b\u00edlkovin p\u0159est\u00e1v\u00e1 b\u00fdt z\u00e1sadn\u00ed. Stejn\u011b tak p\u0159\u00edjem vl\u00e1kniny. Je nutn\u00e9 pamatovat, \u017ee sacharidy mus\u00ed b\u00fdt komplexn\u00ed. Vyvarujte se su\u0161enek, d\u017eus\u016f \u010di sladk\u00fdch sycen\u00fdch n\u00e1poj\u016f, ale zam\u011b\u0159te se na t\u011bstoviny, r\u00fd\u017ei, bulgur \u010di guineu. V\u011b\u0159te, \u017ee j\u00eddeln\u00ed\u010dek m\u016f\u017ee b\u00fdt hodn\u011b pestr\u00fd. Dan\u00e9 slo\u017een\u00ed potravy zajist\u00ed, \u017ee 11. \u010dervna budou svaly dostate\u010dn\u011b z\u00e1sobeny glykogenem.<\/p>\n

\"Sn\u00eddan\u011b\"<\/a>
Sn\u00eddan\u011b v den z\u00e1vodu by m\u011bla t\u011blu dodat komplexn\u00ed sacharidy.<\/em><\/figcaption><\/figure>\n

Dv\u011b a p\u016fl hodiny p\u0159ed startem by m\u011blo doj\u00edt na sn\u00eddani. Vhodn\u00e1 jsou vaj\u00ed\u010dka, \u0161unka, r\u00fd\u017ee \u010di t\u011bstoviny nebo v\u00a0p\u0159\u00edpad\u011b chu\u0165ov\u00e9 preference sladk\u00fdch sn\u00eddan\u00ed nap\u0159\u00edklad ovesn\u00e1 ka\u0161e v\u00a0dostate\u010dn\u011b velk\u00e9m objemu tak, aby t\u011blo dostalo komplexn\u00ed sacharidy. Hodinu p\u0159ed startem zkonzumujte t\u0159eba je\u0161t\u011b ban\u00e1n.<\/p>\n

Ot\u00e1zkou je samoz\u0159ejm\u011b u\u017eit\u00ed kofeinu. Ide\u00e1l je p\u011bta\u010dty\u0159icet a\u017e t\u0159icet minut do startu. P\u0159ibli\u017en\u011b hodinu toti\u017e trv\u00e1, ne\u017e nab\u011bhne jeho efekt. Nen\u00ed vhodn\u00e9 s\u00a0j\u00eddeln\u00ed\u010dkem experimentovat v den z\u00e1vodu jen na z\u00e1klad\u011b toho, co jsem si n\u00e1hodou p\u0159e\u010detl t\u011bsn\u011b p\u0159ed z\u00e1vodem. Obecn\u011b je ide\u00e1ln\u00ed si z\u00e1vodn\u00ed den vyzkou\u0161et nane\u010disto s\u00a0p\u0159edstihem. V\u010detn\u011b z\u00e1vodn\u00ed nutrice, \u010d\u00edm\u017e se otestuje \u017ealudek a pozn\u00e1me, kolik toho t\u011blo vst\u0159eb\u00e1 sacharid\u016f, ani\u017e by se dostalo do probl\u00e9m\u016f.<\/p>\n

90 a\u017e 120 gram\u016f sacharid\u016f na hodinu<\/strong><\/h2>\n

S\u00a0ohledem na n\u00e1ro\u010dnost trasy je doporu\u010den\u00ed 90 a\u017e 120 gram\u016f sacharid\u016f. Jde o hodn\u011b velkou n\u00e1lo\u017e, proto je vhodn\u00e9 v\u0161e vyzkou\u0161et v\u00a0tr\u00e9ninku. Za\u010d\u00edt t\u0159eba na 60 gramech za hodinu a postupn\u011b p\u0159id\u00e1vat.<\/p>\n

\n
\"probud-v-sobe-viteze-nastrahy-letape-czech-republic\"\/<\/a><\/div>
\n Probu\u010f v sob\u011b v\u00edt\u011bze<\/a>\n <\/div>\n
\n \n

Probu\u010f v sob\u011b v\u00edt\u011bze: n\u00e1strahy L\u2019Etape Czech Republic<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

V\u00a0z\u00e1vod\u011b samotn\u00e9m je t\u0159eba se stoprocentn\u011b soust\u0159edit nejen na j\u00edzdu, ale i na j\u00eddlo. Ka\u017ed\u00fdch dvacet minut by m\u011bl \u010dlov\u011bk n\u011bco zakousnout a nap\u00edt se. Po \u010dek\u00e1n\u00ed na start nen\u00ed od v\u011bci si klidn\u011b zakousnout n\u011bco je\u0161t\u011b p\u0159ed ostr\u00fdm startem, vhodn\u00e1 na j\u00eddlo je i pas\u00e1\u017e p\u0159ed Unho\u0161t\u00ed.<\/p>\n

\"Potravinov\u00e9<\/a>
Gely, ty\u010dinky… V\u0161echno by m\u011blo b\u00fdt vyzkou\u0161en\u00e9 z tr\u00e9ninku.<\/em><\/figcaption><\/figure>\n

Je t\u0159eba myslet i jako z\u00e1vodn\u00edk. P\u0159ij\u00edt o pozici ve skupin\u011b jenom proto, \u017ee se zrovna chci naj\u00edst nen\u00ed moc rozumn\u00e9.<\/p>\n

Jakkoliv se m\u016f\u017ee zd\u00e1t nerozumn\u00e9 j\u00edst tak z\u00e1hy po startu, je t\u0159eba myslet na n\u00e1slednou n\u00e1ro\u010dnou pas\u00e1\u017e p\u0159es Bratronice a Dru\u017eec a\u017e nad Ploskov. P\u0159ed p\u0159\u00edjezdem na L\u00e1ny je profil rovn\u00fd, tak je znovu p\u0159\u00edle\u017eitost se v\u00a0klidu naj\u00edst, ide\u00e1ln\u011b v\u00a0h\u00e1ku ve skupin\u011b.<\/p>\n

Kv\u016fli minut\u011b na ob\u010derstvova\u010dce neriskujte hla\u010f\u00e1k<\/strong><\/h2>\n

Organiz\u00e1to\u0159i za\u0159adili pom\u011brn\u011b dost ob\u010derstvovac\u00edch stanic. Pokud budete ve skupin\u011b a v\u00a0kaps\u00e1ch nebude chyb\u011bt j\u00eddlo, nezastavujte. Jestli\u017ee by v\u0161ak hrozilo, \u017ee n\u00e1sledn\u011b dojde energie jen kv\u016fli minut\u011b \u010di dv\u011bma na ob\u010derstvova\u010dce, pochopiteln\u011b zastavte.<\/p>\n

\n
\"probud-v-sobe-viteze-dny-bolesti-pred-radosti-ze-startu\"\/<\/a><\/div>
\n Probu\u010f v sob\u011b v\u00edt\u011bze<\/a>\n <\/div>\n
\n \n

Probu\u010f v\u00a0sob\u011b v\u00edt\u011bze: dny bolesti p\u0159ed radost\u00ed ze startu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

V\u00a0pas\u00e1\u017ei za Nov\u00fdm Domem se znovu dob\u0159e najezte, proto\u017ee bude \u010dekat nep\u0159\u00edjemn\u00fd kopec v\u00a0Pustov\u011btech. Nen\u00ed sice klasifikovan\u00fd jako vrcha\u0159sk\u00e1 pr\u00e9mie, ale je hodn\u011b nep\u0159\u00edjemn\u00fd. Dlouho se tady pojede ve vysok\u00e9m v\u00fdkonu, proto\u017ee n\u00e1sleduje je\u0161t\u011b v\u00fdjezd z\u00a0La\u0161ovic na V\u0161etaty. A\u017e zd\u00e1rn\u011b zvl\u00e1dnete sjezd do M\u011bste\u010dka, znovu se najezte. Vrcha\u0159sk\u00e1 pr\u00e9mie kolem hradu po k\u0159ivokl\u00e1tsk\u00fdch kostk\u00e1ch bude vy\u017eadovat hodn\u011b sil.<\/p>\n

\"Bidon<\/a>
Pokud by hrozilo, \u017ee t\u011blo nebude m\u00edt z \u010deho \u010derpat energii, neriskujte a zastavte pro j\u00eddlo na ob\u010derstvovac\u00ed stanici. Foto Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Jakmile dva kilometry dlouh\u00fd kopec zdol\u00e1te, hned dopl\u0148te energii. Po sjezdu n\u00e1sleduje zase kopec p\u0159es S\u00fdko\u0159ice. Jsou to v\u0161echno tvrd\u00e1 stoup\u00e1n\u00ed, proto je d\u016fle\u017eit\u00e9 nepodcenit p\u0159\u00edjem sacharid\u016f.<\/p>\n

V\u00a0\u00faseku kolem z\u00e1mku D\u0159ev\u00ed\u010d kn\u00ed\u017eete Karla Schwarzenberga se znovu najezte, proto\u017ee z\u00e1hy p\u0159ijde dal\u0161\u00ed kopec sm\u011brem na Ni\u017ebor a dlouh\u00e1 stoupav\u00e1 pas\u00e1\u017e k\u00a0Chy\u0148av\u011b. Tady je bufet. Z\u00e1vodn\u00edci jedouc\u00ed o po\u0159ad\u00ed stav\u011bt ur\u010dit\u011b nebudou, ale hobby cyklist\u00e9 by energii m\u011bli doplnit, aby m\u011bli dostatek s\u00edly na v\u00fdstup sm\u011brem na Ptice.<\/p>\n

C\u00edl u\u017e bude bl\u00edzko, ale po\u0159\u00e1d je\u0161t\u011b zb\u00fdv\u00e1 slu\u0161n\u00e1 porce kilometr\u016f a dv\u011b stoup\u00e1n\u00ed v\u00a0Motole a Spiritka, tud\u00ed\u017e se nebojte doj\u00edst. Byla by \u0161koda ztratit slu\u0161n\u011b rozjet\u00fd z\u00e1vod nebo si konec protrp\u011bt je\u0161t\u011b v\u00edc kv\u016fli \u201ehla\u010f\u00e1ku\u201c…<\/p>\n

Nezapom\u00ednejte p\u00edt!<\/strong><\/h2>\n

B\u011bhem cel\u00e9ho z\u00e1vodu nezapom\u00ednejte na pitn\u00fd re\u017eim. Ka\u017ed\u00fdch patn\u00e1ct minut je pot\u0159eba poz\u0159\u00edt deci a\u017e dv\u011b. Ka\u017ed\u00fd se jinak pot\u00ed, je jinak velk\u00fd, tud\u00ed\u017e je slo\u017eit\u00e9 ur\u010dovat konkr\u00e9tn\u00ed mno\u017estv\u00ed. Nav\u00edc intenzita v\u00a0z\u00e1vod\u011b je jin\u00e1 ne\u017e v\u00a0tr\u00e9ninku.<\/p>\n

\n
\"jiri-jezek-snazim-se-predavat-zkusenosti-a-lasku-k-cyklistice\"\/<\/a><\/div>
\n L'Etape Czech Republic<\/a>\n <\/div>\n
\n \n

Ji\u0159\u00ed Je\u017eek: Sna\u017e\u00edm se p\u0159ed\u00e1vat zku\u0161enosti a l\u00e1sku k\u00a0cyklistice<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pokud \u0159e\u0161\u00edte, co konzumovat b\u011bhem z\u00e1vodu, jde o hodn\u011b individu\u00e1ln\u00ed z\u00e1le\u017eitost. N\u011bkomu vyhovuj\u00ed gely, jin\u00e9mu sladk\u00e9 ty\u010dinky, dal\u0161\u00ed m\u00e1 rad\u011bji slan\u00e9 v\u011bci v\u00a0podob\u011b mal\u00fdch housti\u010dek. Nejlep\u0161\u00ed jsou samoz\u0159ejm\u011b rychl\u00e9 cukry.<\/p>\n

\"Pit\u00ed<\/a>
Dopl\u0148ov\u00e1n\u00ed tekutin je z\u00e1kladn\u00edm p\u0159edpokladem \u00fasp\u011b\u0161n\u00e9ho zvl\u00e1dnut\u00ed z\u00e1vodu.<\/em><\/figcaption><\/figure>\n

Naopak slan\u00e9 pokrmy jsou pochopiteln\u011b \u017e\u00e1douc\u00ed i proto, \u017ee pom\u00e1haj\u00ed zadr\u017eovat vodu v\u00a0t\u011ble. Z\u00a0hlediska vst\u0159ebatelnosti jsou minim\u00e1ln\u00ed rozd\u00edly mezi gely a tuhou stravou. Hlavn\u011b se neomezujte a nebojte se j\u00edst. Cukry budou z\u00a0t\u011bla rychle odch\u00e1zet.<\/p>\n

Pr\u016fjezd c\u00edlovou branou pochopiteln\u011b nen\u00ed te\u010dkou za z\u00e1vodem. V\u00a0r\u00e1mci rychl\u00e9 regenerace si dop\u0159ejte gram a\u017e gram a p\u016fl sacharidu na kilogram t\u011blesn\u00e9 v\u00e1hy. A ide\u00e1ln\u011b co nejd\u0159\u00edve po dojet\u00ed. N\u011bco mezi ob\u011bdem a ve\u010de\u0159\u00ed, abyste doplnili energii.<\/p>\n","protected":false},"excerpt":{"rendered":"

Mimo\u0159\u00e1dn\u00e1 n\u00e1lo\u017e kilometr\u016f a v\u00fd\u0161kov\u00fdch metr\u016f! Takov\u00e1 je L\u2019Etape Czech Republic by Tour de France 2022. V\u00a0p\u0159\u00edm\u00e9 \u00fam\u011b\u0159e je t\u0159eba […]<\/p>\n","protected":false},"author":138,"featured_media":17451,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2404],"tags":[126,1947,2399,9,1282,17,67],"global-categories":[411],"class_list":["post-17449","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-probud-v-sobe-viteze","tag-cyklistika","tag-letape-czech-republic-by-tour-de-france-2022","tag-probud-v-sobe-viteze","tag-silnicni-cyklistika","tag-vojtech-hacecky","tag-vyziva","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nProbu\u010f v\u00a0sob\u011b v\u00edt\u011bze - stravov\u00e1n\u00ed L\u2019Etape: nebojte se j\u00edst, cukry budou rychle odch\u00e1zet | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Mimo\u0159\u00e1dn\u00e1 n\u00e1lo\u017e kilometr\u016f a v\u00fd\u0161kov\u00fdch metr\u016f! Takov\u00e1 je L\u2019Etape 2022. V\u00a0p\u0159\u00edm\u00e9 \u00fam\u011b\u0159e je t\u0159eba myslet i na p\u0159\u00edjem energie b\u011bhem z\u00e1vodu.\" \/>\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\/2022\/06\/06\/probud-v-sobe-viteze-stravovani-letape-nebojte-se-jist-cukry-budou-rychle-odchazet\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Probu\u010f v\u00a0sob\u011b v\u00edt\u011bze - stravov\u00e1n\u00ed L\u2019Etape: nebojte se j\u00edst, cukry budou rychle odch\u00e1zet\" \/>\n<meta property=\"og:description\" content=\"Mimo\u0159\u00e1dn\u00e1 n\u00e1lo\u017e kilometr\u016f a v\u00fd\u0161kov\u00fdch metr\u016f! Takov\u00e1 je L\u2019Etape 2022. 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