{"id":19861,"date":"2022-12-07T15:00:28","date_gmt":"2022-12-07T13:00:28","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=19861"},"modified":"2022-12-08T13:30:25","modified_gmt":"2022-12-08T11:30:25","slug":"jak-zase-zacit-trenovat-po-pauze","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/","title":{"rendered":"Jak zase za\u010d\u00edt tr\u00e9novat po pauze?"},"content":{"rendered":"

A\u0165 za sebou m\u00e1te posezonn\u00ed volno, a\u0165 v\u00e1s v tr\u00e9ninku zastavilo zran\u011bn\u00ed \u010di nemoc, nebo se prost\u011b po letech, co kolo vytla\u010dila rodina nebo budov\u00e1n\u00ed kari\u00e9ry, ke sv\u00e9mu hobby vrac\u00edte, mo\u017en\u00e1 si kladete ot\u00e1zku: jak zase za\u010d\u00edt?<\/strong><\/p>\n

Proto\u017ee \u010dlov\u011bk je od p\u0159\u00edrody tak trochu lenoch, to v\u016fbec nejt\u011b\u017e\u0161\u00ed p\u0159i takov\u00e9m comebacku nebude, jak, kdy nebo s \u010d\u00edm za\u010d\u00edt, ale v\u016fbec za\u010d\u00edt. Mo\u017en\u00e1 taky m\u00e1te tis\u00edc d\u016fvod\u016f a v\u00fdmluv, pro\u010d n\u011bco nejde, proto te\u010f a tady mus\u00edte prost\u011b naj\u00edt jeden, pro\u010d ano.<\/p>\n

A tady jsou tipy, jak to prov\u00e9st co mo\u017en\u00e1 nejm\u00e9n\u011b bolestiv\u011b…<\/p>\n

Hlavn\u011b opatrn\u011b<\/strong><\/h2>\n

Ta mo\u017en\u00e1 nejv\u011bt\u0161\u00ed chyba, kterou lid\u00e9 d\u011blaj\u00ed, je, \u017ee jsou p\u0159i n\u00e1vratu a\u017e p\u0159\u00edli\u0161 agresivn\u00ed. Je to vlastn\u011b pochopiteln\u00e9, proto\u017ee po velk\u00e9 pauze v\u00e1m nesch\u00e1z\u00ed motivace k velk\u00e9 d\u0159in\u011b dlouh\u00e9 n\u011bkolik hodin. Probl\u00e9m je, \u017ee tento el\u00e1n vy\u010dp\u00ed a zanech\u00e1 sportovce unaven\u00e9, vyho\u0159el\u00e9 a co h\u016f\u0159, mo\u017en\u00e1 i zran\u011bn\u00e9. Obecn\u00e9 pravidlo je, \u017ee do \u010dehokoliv se pust\u00edte, uberte 10 procent po v\u0161ech sm\u011brech (doba, kilometr\u00e1\u017e, intenzita). Bude rozhodn\u011b snaz\u0161\u00ed a smyslupln\u011bj\u0161\u00ed stup\u0148ovat ne\u017e ub\u00edrat.<\/p>\n

Je libo experiment?<\/strong><\/h2>\n

Mo\u017en\u00e1 to do na\u0161\u00ed hobby cyklistiky \u00fapln\u011b nepat\u0159\u00ed a jde v\u00edc o z\u00e1le\u017eitost profesion\u00e1l\u016f, ale pokud by snad n\u011bkdo m\u011bl chu\u0165 zkou\u0161et… Australsk\u00fd tren\u00e9r Tim Kerrison, kter\u00fd stoj\u00ed za p\u0159\u00edpravou t\u00fdmu Ineos, p\u016fvodn\u011b tr\u00e9noval vesla\u0159e a plavce. A pr\u00e1v\u011b z vody vyt\u00e1hl metodu popisovanou jako reverzn\u00ed model periodizace tr\u00e9ninku. Ten spo\u010d\u00edv\u00e1 v tom, \u017ee se jezdci v prvn\u00edch f\u00e1z\u00edch tr\u00e9ninku soust\u0159ed\u00ed na s\u00edlu a rychlost a teprve jak se bl\u00ed\u017e\u00ed z\u00e1vody, protahuj\u00ed d\u00e9lky tr\u00e9ninkov\u00fdch jednotek. Co\u017e je v \u00fapln\u00e9m rozporu se za\u017eit\u00fdm postupem naj\u00ed\u017ed\u011bn\u00ed kilometr\u016f a postupn\u00e9ho zrychlov\u00e1n\u00ed. Tak\u017ee rad\u011bji…<\/p>\n

\n
\"odpocinek-a-cyklisticky-trenink-kolik-dnu-v-tydnu-si-dat-pauzu\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Odpo\u010dinek a cyklistick\u00fd tr\u00e9nink? Kolik dn\u016f v t\u00fddn\u016f si d\u00e1t pauzu…<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Za\u010dn\u011bte pomalu<\/strong><\/h2>\n

Pokud provedete rozumn\u00fd v\u00fdkop a v\u0161echno plyne dob\u0159e, p\u0159epadne v\u00e1s nutk\u00e1n\u00ed skokov\u011b nav\u00fd\u0161it objem. Proto\u017ee kdy\u017e jde v\u0161echno tak dob\u0159e, \u017ee? Tak to je ta nejhor\u0161\u00ed v\u011bc, kterou lze ud\u011blat. Odolejte takov\u00e9mu poku\u0161en\u00ed a pokud se c\u00edt\u00edte na navy\u0161ov\u00e1n\u00ed d\u00e1vek, pak z t\u00fddne na t\u00fdden jen o 10-12 procent. Takto zachov\u00e1te udr\u017eiteln\u00fd r\u016fst a sou\u010dasn\u011b p\u0159edejdete \u00fanavov\u00fdm zran\u011bn\u00edm.<\/p>\n

\"Speci\u00e1ln\u00ed<\/a>
Pokud se vrac\u00edte k tr\u00e9ninku po del\u0161\u00ed pauze, nen\u00ed od v\u011bci ani speci\u00e1ln\u00ed vy\u0161et\u0159en\u00ed. Foto: Centrum sportovn\u00ed medic\u00edny<\/em><\/figcaption><\/figure>\n

Poslouchejte t\u011blo<\/strong><\/h2>\n

Pokud do tr\u00e9ninku \u0161lapete navzdory bolesti a diskomfortu, zad\u011bl\u00e1v\u00e1te si na probl\u00e9m, kter\u00fd bude \u010d\u00edhat t\u0159eba u\u017e za dal\u0161\u00ed zat\u00e1\u010dkou. P\u0159i n\u00e1znaku v\u00fd\u0161e zm\u00edn\u011bn\u00fdch stav\u016f bude lep\u0161\u00ed zat\u00e1hnout za ru\u010dn\u00ed brzdu a na objemech ubrat. A pokud se bav\u00edme o kole, \u0159e\u0161en\u00edm m\u016f\u017ee b\u00fdt tolikr\u00e1t u\u017e doporu\u010dovan\u00fd bike fitting, neboli profesion\u00e1ln\u00ed nastaven\u00ed posedu, kter\u00e9 um\u00ed mnoh\u00e9 bol\u00edstky \u0159e\u0161it. Rad\u011bji pozd\u011b ne\u017eli pozd\u011bji.<\/p>\n

Otestujte se<\/strong><\/h2>\n

Na za\u010d\u00e1tku tr\u00e9ninkov\u00e9ho procesu by m\u011bla st\u00e1t prov\u011brka schopnost\u00ed. Na z\u00e1klad\u011b takov\u00e9ho testu uvid\u00edte, jak\u00fd progres v p\u0159\u00edprav\u011b d\u011bl\u00e1te, a taky v\u00e1m to pom\u016f\u017ee tr\u00e9novat chyt\u0159e. Nechcete asi honit z\u00e1vratn\u00e1 \u010d\u00edsla, ale zase ani jezdit p\u0159\u00edli\u0161 lehce. Ani jedno nikam nevede. T\u00edm asi nejtypi\u010dt\u011bj\u0161\u00edm testem bude 20minutov\u00fd v\u00fdkon na maxim\u00e1ln\u011b udr\u017eiteln\u00e9m v\u00fdkonu, kdy vzd\u00e1lenost a pocity by se v pr\u016fb\u011bhu dob\u0159e prov\u00e1d\u011bn\u00e9 p\u0159\u00edpravy m\u011bly zlep\u0161ovat.<\/p>\n

\n
\"jak-vydolovat-maximum-z-omezeneho-treninkoveho-casu\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Jak vydolovat maximum z\u00a0omezen\u00e9ho tr\u00e9ninkov\u00e9ho \u010dasu?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Vytvo\u0159te pl\u00e1n<\/strong><\/h2>\n

Pokud se pust\u00edte do n\u011b\u010deho nov\u00e9ho, lid\u00e9 kolem v\u00e1s se t\u00e9to nov\u00e9 rutin\u011b budou muset tak\u00e9 p\u0159izp\u016fsobovat. Pokud pl\u00e1nujete tr\u00e9ninky po pr\u00e1ci, rodina by m\u011bla v\u011bd\u011bt, \u017ee v n\u011bkter\u00fdch dnech nebudete dostupn\u00ed pro dosud obvykl\u00e9 mimopracovn\u00ed aktivity. Pokud o sv\u00fdch z\u00e1m\u011brech v\u0161echny zprav\u00edte, bude snaz\u0161\u00ed i pro n\u011b si v\u011bci pl\u00e1novat. A nav\u00edc \u2013 kdy\u017e sv\u00e9 pl\u00e1ny ohl\u00e1s\u00edte ve\u0159ejn\u011b, h\u016f\u0159 u\u017e se z nich bude ut\u00edkat.<\/p>\n

Netr\u00e9nujte, dokud neza\u010dnete tr\u00e9novat<\/strong><\/h2>\n

Posledn\u00ed bod nebude z kategorie doporu\u010den\u00ed, ale rovnou varov\u00e1n\u00ed. Nemyslete si, \u017ee mus\u00edte m\u00edt n\u011bjakou kondi\u010dku u\u017e p\u0159edt\u00edm, ne\u017e se do p\u0159\u00edpravy vrhnete, a \u017ee jste tam, co jste mo\u017en\u00e1 kdesi byli. Kdy\u017e si v hlav\u011b nastav\u00edte sv\u00e9 schopnosti realisticky sp\u00ed\u0161 n\u00ed\u017ee, nebude pak \u0161ok z reality takov\u00fd. A naopak radost ze zlep\u0161ov\u00e1n\u00ed bude o to intenzivn\u011bj\u0161\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

A\u0165 za sebou m\u00e1te posezonn\u00ed volno, a\u0165 v\u00e1s v tr\u00e9ninku zastavilo zran\u011bn\u00ed \u010di nemoc, nebo se prost\u011b po letech, co […]<\/p>\n","protected":false},"author":138,"featured_media":16774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2704,15],"tags":[126,56,2723,9,27,67],"global-categories":[411],"class_list":["post-19861","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zima2022","category-rady-tipy","tag-cyklistika","tag-horska-cyklistika","tag-jak-zacit-trenovat-po-pauze","tag-silnicni-cyklistika","tag-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak zase za\u010d\u00edt tr\u00e9novat po pauze? | \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\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak zase za\u010d\u00edt tr\u00e9novat po pauze?\" \/>\n<meta property=\"og:description\" content=\"A\u0165 za sebou m\u00e1te posezonn\u00ed volno, a\u0165 v\u00e1s v tr\u00e9ninku zastavilo zran\u011bn\u00ed \u010di nemoc, nebo se prost\u011b po letech, co […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2022-12-07T13:00:28+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2022-12-08T11:30:25+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2022\/04\/kopce-jezek-cerveny.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1600\" \/>\n\t<meta property=\"og:image:height\" content=\"1067\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"radekmalina\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Vojt\u011bch Ha\u010deck\u00fd\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/\",\"name\":\"Jak zase za\u010d\u00edt tr\u00e9novat po pauze? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2022\/04\/kopce-jezek-cerveny.webp\",\"datePublished\":\"2022-12-07T13:00:28+00:00\",\"dateModified\":\"2022-12-08T11:30:25+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/cs\/#\/schema\/person\/d9eeb0a378f3a7e4a6d12d2b536b04b8\"},\"inLanguage\":\"cs\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"cs\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2022\/12\/07\/jak-zase-zacit-trenovat-po-pauze\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2022\/04\/kopce-jezek-cerveny.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2022\/04\/kopce-jezek-cerveny.webp\",\"width\":1600,\"height\":1067,\"caption\":\"J\u00edzda v kopc\u00edch? 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