{"id":18477,"date":"2022-08-22T19:00:35","date_gmt":"2022-08-22T17:00:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=18477"},"modified":"2022-08-22T16:08:48","modified_gmt":"2022-08-22T14:08:48","slug":"co-kdyz-mate-na-trenink-jen-hodinu-o-obedove-pauze","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/08\/22\/co-kdyz-mate-na-trenink-jen-hodinu-o-obedove-pauze\/","title":{"rendered":"Co kdy\u017e m\u00e1te na tr\u00e9nink jen hodinu o ob\u011bdov\u00e9 pauze?"},"content":{"rendered":"

Je tolik v\u011bc\u00ed, kter\u00e9 v\u00e1m m\u016f\u017eou sko\u010dit do cyklistick\u00fdch pl\u00e1n\u016f p\u0159ed prac\u00ed nebo po n\u00ed, \u017ee mnohdy jedinou p\u0159\u00edle\u017eitost\u00ed pro dobr\u00fd tr\u00e9nink bude va\u0161e ob\u011bdov\u00e1 pauza. Nen\u00ed to ide\u00e1ln\u011b dlouh\u00e1 jednotka, ale i tak se d\u00e1 jej\u00ed n\u00e1pl\u0148 optimalizovat, aby i tohle m\u00e1lo p\u0159ineslo z\u0159eteln\u00fd posun ve v\u00fdkonnosti.<\/strong><\/p>\n

V\u0161ichni m\u00e1me n\u011bjak\u00fd \u010dasov\u00fd harmonogram, tak\u017ee tahle hodinka nemus\u00ed zrovna padnout do ob\u011bda, proto\u017ee v\u00e1s \u010dek\u00e1 no\u010dn\u00ed, nebo to m\u016f\u017ee b\u00fdt brzk\u00e9 odpoledne, kdy vylo\u017e\u00edte d\u011bti na jejich tr\u00e9ninku nebo hodin\u011b piana. A\u0165 se tohle okno otev\u0159e kdykoliv, m\u00e1 stejn\u00e9 principy, tak\u017ee \u010dtete d\u00e1l…<\/p>\n

Vsa\u010fte na intenzitu<\/strong><\/h2>\n

Krat\u0161\u00ed tr\u00e9ninkov\u00e9 jednotky vedou obvykle \u010dlov\u011bka k vysok\u00e9 intenzit\u011b, proto\u017ee ho tla\u010d\u00ed \u010das a chce toho stihnout ujet co nejv\u00edc. Regul\u00e9rn\u00ed intervalov\u00fd tr\u00e9nink trv\u00e1 jen asi 30 minut, kde\u017eto vytrvalostn\u00ed j\u00edzda spolkne dv\u011b hodiny.<\/p>\n

Pokud m\u00e1te jen omezen\u00fd \u010dasov\u00fd prostor, je vhodn\u00e9 ho vyu\u017e\u00edt pro tr\u00e9ninky o vysok\u00e9 intenzit\u011b a vytrvalost odlo\u017eit na dobu, kdy bude \u010dasu v\u00edc, tedy nejpravd\u011bpodobn\u011bji o v\u00edkendu. Takov\u00e9 jednotky sest\u00e1vaj\u00ed z 30sekundov\u00fdch interval\u016f v maxim\u00e1ln\u00edm \u00fasil\u00ed a \u0161esti a\u017e deseti opakov\u00e1n\u00edmi dle tr\u00e9novanosti.<\/p>\n

\"Intervalov\u00fd<\/a>
Intervalov\u00fd tr\u00e9nink si \u017e\u00e1d\u00e1 obrovsk\u00e9 \u00fasil\u00ed. Foto: Michal \u010cerven\u00fd\u00a0<\/em><\/figcaption><\/figure>\n

Z\u00e1le\u017e\u00ed na mo\u017enostech ka\u017ed\u00e9ho, zdali zam\u011bstnavatel umo\u017e\u0148uje vyrazit do ter\u00e9nu, v opa\u010dn\u00e9m p\u0159\u00edpad\u011b je velmi vhodn\u00fdm prost\u0159edkem trena\u017e\u00e9r\/rotoped, ide\u00e1ln\u00ed prost\u0159edek pro r\u016fst fyzi\u010dky, proto\u017ee odpad\u00e1 nutnost ovl\u00e1d\u00e1n\u00ed kola a t\u00edm p\u00e1dem nar\u016fst\u00e1 soust\u0159ed\u011bn\u00ed na samotn\u00fd v\u00fdkon.<\/p>\n

Vysok\u00e9 intenzity v ob\u011bdov\u00e9 pauze jsou optimem pro maxim\u00e1ln\u00ed efektivitu tr\u00e9ninku, nicm\u00e9n\u011b nen\u00ed radno se t\u011bmto ultra n\u00e1ro\u010dn\u00fdm jednotk\u00e1m v\u011bnovat ka\u017ed\u00fd den. Organizmus, pokud bude zn\u00e1t jen a pouze vysok\u00e9 intenzity, nebude schopen vst\u0159ebat v\u00fdhody t\u00e9to d\u0159iny. Je v\u00fdhodn\u00e9 m\u00edchat lehk\u00e9 a t\u011b\u017ek\u00e9 dny.<\/p>\n

Zam\u011b\u0159te se na techniku \u010di pozici v sedle<\/strong><\/h2>\n

Abyste byli adekv\u00e1tn\u011b odpo\u010dat\u00ed na dal\u0161\u00ed n\u00e1lo\u017e se srdcem a\u017e v krku, mus\u00edte jednu volnou ob\u011bdovou hodinu v\u011bnovat lehk\u00e9mu to\u010den\u00ed nohama, nebo si d\u00e1t \u00fapln\u011b od kola volno. V opa\u010dn\u00e9m p\u0159\u00edpad\u011b se t\u011blo vno\u0159\u00ed do spir\u00e1ly \u00fanavy a nebude schopno absolvovat t\u011b\u017ek\u00e9 tr\u00e9ninky, co\u017e je demotivuj\u00edc\u00ed.<\/p>\n

Lehk\u00e9 to\u010den\u00ed nohama, klidn\u00e1 tepov\u00e1 frekvence i dech, k tomu rehydratace, to jsou hlavn\u00ed parametry regenera\u010dn\u00ed j\u00edzdy. Ale i takov\u00fdto odpo\u010dinek se d\u00e1 maxim\u00e1ln\u011b vyu\u017e\u00edt, t\u0159eba z pohledu techniky \u0161lap\u00e1n\u00ed nebo pozice na sedle. Odpo\u010dinkov\u00e1 j\u00edzda je pro to ide\u00e1ln\u00ed, proto\u017ee v intervalech, kdy lap\u00e1te po dechu, si sotva n\u011bco ohl\u00edd\u00e1te. Stejnou pozornost byste tedy m\u011bli v\u011bnovat odpo\u010dinku jako intenzivn\u00edm tr\u00e9nink\u016fm.<\/p>\n

\n
\"nohy-nahoru-jde-o-magicky-zpusob-regenerace-pro-cyklistu-po-treninku\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Nohy nahoru! Jde o magick\u00fd zp\u016fsob regenerace pro cyklistu po tr\u00e9ninku?\u00a0<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pokud m\u00e1te jen jednu volnou hodinu, nesna\u017ete si vybrat si tr\u00e9ninkovou jednotku, kter\u00e1 se d\u00e9lkou bl\u00ed\u017e\u00ed 60 minut\u00e1m. N\u011bco zabere p\u0159\u00edprava a taky se \u00fapln\u011b nehod\u00ed dorazit na posledn\u00ed chv\u00edli zp\u011bt do kancel\u00e1\u0159e a vypadat jako zmokl\u00e1 slepice. A i kdy\u017e t\u0159eba pracujete z domu, nen\u00ed pr\u00e1v\u011b ide\u00e1ln\u00ed dosednout zp\u011bt ke stolu bez dob\u0159e nastartovan\u00e9 regenerace. Sprcha, regenera\u010dn\u00ed n\u00e1poj a a\u017e pak zp\u011bt k budov\u00e1n\u00ed hmotn\u00fdch statk\u016f.<\/p>\n

Ide\u00e1ln\u00ed \u010das pro tr\u00e9ninkovou jednotku by m\u011bl b\u00fdt mezi 40 a\u00a0 45 minutami. P\u0159ed ka\u017ed\u00fdm seri\u00f3zn\u00edm tr\u00e9ninkem pot\u0159ebujete t\u011blo nejprve nastartovat, posl\u00e9ze mu d\u00e1t prostor vychladnout a taky je t\u0159eba v\u011bnovat \u010das j\u00eddlu.<\/p>\n

Vyvarujte se faktor\u016fm, kter\u00e9 rozptyluj\u00ed<\/strong><\/h2>\n

Pokud m\u00e1te pravideln\u00fd harmonogram ka\u017ed\u00fd den v t\u00fddnu, bude snaz\u0161\u00ed vklouznout do tr\u00e9ninkov\u00e9ho syst\u00e9mu. Smyslupln\u00e9 je napl\u00e1novat si u\u017e na za\u010d\u00e1tku t\u00fddne, jak\u00fd typ tr\u00e9ninku ten kter\u00fd den absolvujete, ne\u017e nad t\u00edm dumat v hodinu H. \u010c\u00edm lep\u0161\u00ed pl\u00e1nov\u00e1n\u00ed, t\u00edm efektivn\u011bj\u0161\u00ed tr\u00e9nink. Tak\u017ee kdy\u017e v\u00edte, \u017ee v\u00e1s \u010dek\u00e1 intenzivn\u00ed jednotka, musej\u00ed b\u00fdt z\u00e1soby energie dostate\u010dn\u00e9 a taky mus\u00edte v\u011bd\u011bt, jak budete regenerovat.<\/p>\n

\"Tr\u00e9nink<\/a>
Tr\u00e9nink v r\u00e1mci modern\u00edch technologi\u00ed m\u016f\u017ee poslou\u017eit jako skv\u011bl\u00e1 alternativa, kdy\u017e nem\u00e1te dostatek \u010dasu pro p\u0159\u00edpravu venku.<\/em><\/figcaption><\/figure>\n

Proto\u017ee \u010dasu je m\u00e1lo, vyhn\u011bte se taky v\u0161emu, co by v\u00e1s mohlo rozptylovat a ob\u00edrat o minuty. Tak\u017ee vypnout notifikace a rovnou do pr\u00e1ce. A to doslova, od prvn\u00ed minuty, proto\u017ee pak nebudete nuceni jednotku ukon\u010dit p\u0159ed\u010dasn\u011b. Pak najednou zjist\u00edte, pro\u010d je vhodn\u00e9 pl\u00e1nov\u00e1n\u00ed a p\u0159\u00edprava oble\u010den\u00ed, kola i paliva p\u0159edem. Sni\u017euje to po\u010det rozhodnut\u00ed, kter\u00e1 budete muset ten den ud\u011blat.<\/p>\n

\n
<\/use><\/svg>\"jizni-morava-cyklovylety-s-we-love-cycling\"\/<\/a><\/div>
\n Tipy na v\u00fdlet<\/a>\n <\/div>\n
\n \n

Ji\u017en\u00ed Morava – cyklov\u00fdlety s\u00a0We Love Cycling<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

To mo\u017en\u00e1 v\u016fbec nejt\u011b\u017e\u0161\u00ed je kolikr\u00e1t v\u016fbec se do tr\u00e9ninku pustit. \u010clov\u011bk je od p\u0159\u00edrody lenoch a pot\u0159ebuje motivaci. Pro n\u011bkoho tedy m\u016f\u017ee b\u00fdt p\u0159\u00ednosem naj\u00edt si par\u0165\u00e1ka nebo doch\u00e1zet na organizovan\u00e9 tr\u00e9ninky v t\u011blocvi\u010dn\u011b, co\u017e m\u016f\u017ee b\u00fdt v\u00fdhodn\u00e9 v tom, \u017ee jsou vedeny zku\u0161en\u00fdm kou\u010dem.<\/p>\n

Motivaci dok\u00e1\u017eou p\u0159in\u00e9st taky modern\u00ed tr\u00e9ninkov\u00e9 platformy typu Zwift nebo Rouvy, proto\u017ee se tam d\u0159ina propojuje se z\u00e1bavou a bavit se u sportu p\u0159ece chceme. I kdy\u017e na n\u011bj m\u00e1me t\u0159eba jen hodinu.<\/p>\n

Tituln\u00ed foto: Jan Brychta<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Je tolik v\u011bc\u00ed, kter\u00e9 v\u00e1m m\u016f\u017eou sko\u010dit do cyklistick\u00fdch pl\u00e1n\u016f p\u0159ed prac\u00ed nebo po n\u00ed, \u017ee mnohdy jedinou p\u0159\u00edle\u017eitost\u00ed pro […]<\/p>\n","protected":false},"author":138,"featured_media":13019,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,9,27,28,67],"global-categories":[411],"class_list":["post-18477","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-silnicni-cyklistika","tag-trenink","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nCo kdy\u017e m\u00e1te na tr\u00e9nink jen hodinu o ob\u011bdov\u00e9 pauze? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Je tolik v\u011bc\u00ed, kter\u00e9 v\u00e1m m\u016f\u017eou sko\u010dit do cyklistick\u00fdch pl\u00e1n\u016f p\u0159ed prac\u00ed nebo po n\u00ed. 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