{"id":19998,"date":"2022-12-16T19:38:13","date_gmt":"2022-12-16T17:38:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=19998"},"modified":"2022-12-16T19:38:13","modified_gmt":"2022-12-16T17:38:13","slug":"jak-profici-trenuji-v-zime","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2022\/12\/16\/jak-profici-trenuji-v-zime\/","title":{"rendered":"Jak prof\u00edci tr\u00e9nuj\u00ed v zim\u011b?"},"content":{"rendered":"

A\u017e se jaro zept\u00e1, co jsi d\u011blal v zim\u011b… Zn\u00e1te to – nep\u0159\u00edjemn\u00fd dotaz, jemu\u017e i ti nejlep\u0161\u00ed cyklist\u00e9 \u010del\u00ed ka\u017edoro\u010dn\u011b. Proto\u017ee a\u017e se zase rozjede sezona, musej\u00ed m\u00edt za sebou profesion\u00e1lov\u00e9 produktivn\u00ed zimn\u00ed p\u0159\u00edpravu. Jak tedy tr\u00e9nuj\u00ed prof\u00edci v zim\u011b<\/strong><\/p>\n

Prof\u00edci jsou o dost v\u00fdkonn\u011bj\u0161\u00ed a ve v\u011bt\u0161\u00ed kondici ne\u017e my, oby\u010dejn\u00ed cyklist\u00e9. Ale v\u011bzte, \u017ee jsou na tom s odhodl\u00e1n\u00edm \u00fapln\u011b stejn\u011b, jakmile je za oknem ps\u00ed po\u010das\u00ed a \u0161ediv\u00e1 obloha, kdy tr\u00e9nink v\u00e1\u017en\u011b nen\u00ed z\u00e1bava. P\u0159esto i do takov\u00e9 sloty vyjedou, proto\u017ee zkr\u00e1tka mus\u00ed. A \u010dasto takto za jedin\u00fd t\u00fdden odtr\u00e9nuj\u00ed i 30 hodin. A takhle to d\u011blaj\u00ed…<\/p>\n

Objemov\u00e1 p\u0159\u00edprava<\/strong><\/h2>\n

V\u0161eobecn\u011b p\u0159ij\u00edman\u00fdm trendem mezi z\u00e1vodn\u00edky je tr\u00e1vit zimn\u00ed dny (\u010dasto ale v ji\u017en\u00edch destinac\u00edch) j\u00edzdami o n\u00edzk\u00e9 intenzit\u011b, zato ve vysok\u00fdch objemech. Klidn\u011b p\u011bt hodin v sedle. P\u011btkr\u00e1t do t\u00fddne klidn\u011b i p\u00e1r m\u011bs\u00edc\u016f v kuse. \u0158\u00edk\u00e1 se tomu objemov\u00e1 p\u0159\u00edprava.<\/p>\n

\n
<\/use><\/svg>\"adam-toupalik-podcast-wlc-chtel-jsem-s-cyklistikou-seknout-ale-angazma-v-elkovu-me-nakoplo\"\/<\/a><\/div>
\n Podcasty<\/a>\n <\/div>\n
\n \n

Adam \u0164oupal\u00edk – podcast WLC: Cht\u011bl jsem s\u00a0cyklistikou seknout, ale anga\u017em\u00e1 v\u00a0Elkovu m\u011b nakoplo<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

By\u0165 modern\u00ed cyklistika neskute\u010dn\u011b zrychlila, nelze tyto \u201epomal\u00e9\u201c kilometry z p\u0159\u00edpravy vy\u0161krtnout. Nejde \u2013 jak se n\u011bkdo domn\u00edv\u00e1 \u2013 o zastaralou metodiku. V\u0161echno ve sportu je dnes v\u011bde\u010dt\u011bj\u0161\u00ed a spo\u010d\u00edtan\u00e9, ale z\u00e1klad pyramidy formy se nem\u011bn\u00ed. Spousta kilometr\u016f v z\u00f3n\u011b 2 (z p\u011bti), n\u00edzk\u00e9 watty a konstantn\u00ed tepov\u00e1 frekvence.<\/p>\n

\"Jak<\/a>
Jak prof\u00edci tr\u00e9nuj\u00ed v zim\u011b? Naj\u00ed\u017ed\u011bn\u00ed kilometr\u016f v tepl\u00fdch kraj\u00edch je ned\u00edlnou sou\u010d\u00e1st\u00ed p\u0159\u00edpravy. Foto: profimedia<\/em><\/figcaption><\/figure>\n

Kdy\u017e se toti\u017e cyklista vrac\u00ed zp\u011bt do pr\u00e1ce po posezonn\u00edm volnu, je na sv\u00e9 pom\u011bry pon\u011bkud z formy. A tak se zano\u0159\u00ed do aerobn\u00edho, vytrvalostn\u00edho tr\u00e9ninku na dobu mezi \u0161esti a osmi t\u00fddny v z\u00e1vislosti na tom, kdy startuje jeho nov\u00e1 sezona.<\/p>\n

Intervalov\u00e1 p\u0159\u00edprava<\/strong><\/h2>\n

Cel\u00e1 p\u0159\u00edprava ale nen\u00ed o vyj\u00ed\u017e\u010fk\u00e1ch, co kon\u010d\u00ed u k\u00e1vi\u010dky a debatou. N\u011bkter\u00e9 t\u00fdmy a jezdci sahaj\u00ed sp\u00ed\u0161e po reverzn\u00ed periodizaci tr\u00e9ninku, co\u017e znamen\u00e1 start p\u0159\u00edpravy intenzivn\u00edmi j\u00edzdami, ke kter\u00fdm postupn\u011b p\u0159id\u00e1vaj\u00ed objem.<\/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

To ale sou\u010dasn\u011b neznamen\u00e1, \u017ee prof\u00edci neto\u010d\u00ed nohama na maximum u\u017e v prosinci a lednu, to jen sportovn\u00ed v\u011bda dok\u00e1zala, \u017ee elitn\u00ed sportovci mus\u00ed pracovat v\u00edc ne\u017e jen na aerobn\u00ed \u00farovni. Takov\u00fd p\u0159\u00edstup by z\u00e1vodn\u00edka zni\u010dil, m\u00edsto toho za\u0159azuj\u00ed 30minutov\u00e9 bloky na hran\u011b z\u00f3n 2 a 3 s d\u016frazem na udr\u017een\u00ed hladiny v\u00fdkonu.<\/p>\n

P\u0159\u00edprava na trena\u017e\u00e9ru<\/strong><\/h2>\n

N\u00e1stup a boom indoor tr\u00e9ninkov\u00fdch aplikac\u00ed prom\u011bnil zimn\u00ed tr\u00e9ninky na trena\u017e\u00e9rech v mnohem snesiteln\u011bj\u0161\u00ed a snad i z\u00e1bavn\u011bj\u0161\u00ed povinnost v\u0161ech cyklist\u016f. Prof\u00edci ale v\u017edy odpracuj\u00ed v\u011bt\u0161inu sv\u00fdch tr\u00e9nink\u016f venku. Tedy pokud nen\u00ed tr\u00e9nink doma bezpe\u010dn\u011bj\u0161\u00ed z pohledu po\u010das\u00ed nebo t\u0159eba p\u0159i lad\u011bn\u00ed posedu.<\/p>\n

Ani tak ale t\u00fdmov\u00ed tren\u00e9\u0159i nedoporu\u010duj\u00ed p\u011btihodinov\u00e9 \u0161vihy ka\u017ed\u00fd den. To toti\u017e nese sv\u00e1 rizika: p\u0159\u00edli\u0161nou intenzitu, mo\u017en\u00e1 ztracen\u00fd cit pro ovl\u00e1d\u00e1n\u00ed kola i zcela prozaick\u00fd nezvyk j\u00edzdy t\u0159eba v de\u0161ti, kter\u00fd d\u0159\u00edv nebo pozd\u011bji v z\u00e1vodech p\u0159ijde. Ka\u017edop\u00e1dn\u011b pokud se v\u00e1s n\u011bkdo zept\u00e1, jak prof\u00edci tr\u00e9nuj\u00ed v zim\u011b a vy budete tvrdit, \u017ee \u010d\u00e1ste\u010dn\u011b i na trena\u017e\u00e9ru, nebudete klamat.<\/p>\n

Tr\u00e9ninkov\u00e9 kempy<\/strong><\/h2>\n

P\u0159ijde prosinec a \u201esv\u00e9ho\u201c prof\u00edka, co tak \u010dasto na silnic\u00edch potk\u00e1v\u00e1te, najednou nespat\u0159\u00edte. Jak ude\u0159\u00ed zima, z\u00e1vodn\u00edci se st\u011bhuj\u00ed na jih, do \u0160pan\u011blska. Zpravidla na Costa Blanca a do okol\u00ed Calpe, kter\u00e9 se na dva m\u011bs\u00edce stane tr\u00e9ninkovou b\u00e1z\u00ed v\u011bt\u0161iny profesion\u00e1ln\u00edch st\u00e1j\u00ed. M\u016f\u017ee za to p\u0159\u00edzniv\u00e9 klima, cyklist\u016fm naklon\u011bn\u00e9 hotely i variabiln\u00ed ter\u00e9n.<\/p>\n

Dal\u0161\u00edmi centry jsou Girona, domov mnoha sv\u011btov\u00fdch profesion\u00e1l\u016f. Nebo tak\u00e9 Kan\u00e1rsk\u00e9 \u010di Bale\u00e1rsk\u00e9 ostrovy. Dvou a\u017e t\u0159\u00edt\u00fddenn\u00ed soust\u0159ed\u011bn\u00ed jsou vypln\u011bna v\u00edce objemy a m\u00e9n\u011b intenzitami, proto\u017ee v\u011bt\u0161ina je st\u00e1le ve f\u00e1zi naj\u00ed\u017ed\u011bn\u00ed, budov\u00e1n\u00ed objem\u016f. P\u0159esto se u\u017e ale prov\u00e1d\u011bj\u00ed testy, na z\u00e1klad\u011b kter\u00fdch se pak ka\u017ed\u00e9mu zvl\u00e1\u0161\u0165 stanovuje dal\u0161\u00ed tr\u00e9ninkov\u00e1 cesta.<\/p>\n

\n
\"jak-zase-zacit-trenovat-po-pauze\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Jak zase za\u010d\u00edt tr\u00e9novat po pauze?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Kempy po nov\u00e9m roce dostanou novou dynamiku, proto\u017ee z\u00e1vodn\u00edci, co se budou chystat na jarn\u00ed klasiky u\u017e budou muset \u0161lapat na plyn, zat\u00edmco ti, pro kter\u00e9 bude vrcholem \u010dervenec ve Francii, maj\u00ed st\u00e1le relativn\u011b \u010das. Tr\u00e9ninkov\u00e9 kempy slou\u017e\u00ed t\u00e9\u017e k n\u00e1cviku taktick\u00fdch variant nebo t\u0159eba souhry spurtersk\u00e9ho vl\u00e1\u010dku.<\/p>\n

Cyklokrosov\u00e1 p\u0159\u00edprava<\/strong><\/h2>\n

\u0160tybar, Van Aert, Van der Poel, Pidcock. Hranice mezi cyklokrosem a silni\u010dn\u00ed cyklistikou se v\u00edc a v\u00edc smaz\u00e1v\u00e1, kdy\u017e ani nejv\u011bt\u0161\u00ed hv\u011bzdy pelotonu Tour de France nemaj\u00ed strach se v zim\u011b zamazat cyklokrosov\u00fdm bahnem. Tak\u017ee kdy\u017e se n\u011bkdo zept\u00e1 „jak tr\u00e9nuj\u00ed prof\u00edci v zim\u011b“ v dosahu cyklokrosov\u00fdch trat\u00ed, velmi pravd\u011bpodobn\u011b dostane zasv\u011bcen\u00e9 vysv\u011btlen\u00ed…<\/p>\n

\"Jak<\/a>
Jak prof\u00edci tr\u00e9nuj\u00ed v zim\u011b? Cyklokrosov\u00e9 z\u00e1vody t\u0159eba i na sn\u011bhu jsou v\u00edtan\u00fdm zpest\u0159en\u00edm. Foto: profimedia<\/em><\/figcaption><\/figure>\n

A ti, co zrovna nez\u00e1vod\u00ed na okruz\u00edch Sv\u011btov\u00fdch poh\u00e1r\u016f, alespo\u0148 usedaj\u00ed na gravel nebo horsk\u00e1 kola, proto\u017ee j\u00edzda ter\u00e9nem je z\u00e1bavn\u00fd impuls do jinak pom\u011brn\u011b monot\u00f3nn\u00edch kilometr\u016f po silnici. To v\u0161e ale po\u0159\u00e1d p\u0159i n\u00edzk\u00fdch intenzit\u00e1ch a se snahou o minimalizaci rizika.<\/p>\n

Proto\u017ee dnes velk\u00e1 skupina z\u00e1vodn\u00edk\u016f za sv\u016fj domov vol\u00ed Andoru, dal\u0161\u00edm dopl\u0148kem p\u0159\u00edpravy jsou b\u011b\u017eky nebo i skialpy, co\u017e jim jejich zam\u011bstnavatel\u00e9 \u2013 t\u00fdmy trp\u00ed, pokud si sportovci nezahr\u00e1vaj\u00ed p\u0159\u00edmo v lavinov\u00e9m ter\u00e9nu. Povinnost\u00ed je posilovna, tr\u00e9nink core alias sval\u016f st\u0159edu t\u011bla \u010di j\u00f3ga. To v\u0161e jako prevence zran\u011bn\u00ed.<\/p>\n

\n
\"zima-cas-na-velky-servis-kola\"\/<\/a><\/div>
\n Na kole v zim\u011b<\/a>\n <\/div>\n
\n \n

Zima, \u010das na velk\u00fd servis kola<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Z\u00e1vody mo\u017en\u00e1 je\u0161t\u011b nejsou ani v dohledu, ale zima p\u0159\u00edpravu zkr\u00e1tka zastavit nem\u016f\u017ee. Jde toti\u017e o d\u016fslednost, vytrvalost a pravidelnost. \u010casto je vid\u011bt souvislost mezi \u0161patnou sezonou a v\u00fdsledky a t\u00edm, kolik dn\u016f cyklista ztratil nemoc\u00ed, \u0161patn\u00fdm pl\u00e1nov\u00e1n\u00edm nebo sm\u016flou. Tak\u017ee zima nezima, kdo mysl\u00ed na \u017elut\u00fd dres, mus\u00ed makat bez zast\u00e1vek.<\/p>\n","protected":false},"excerpt":{"rendered":"

A\u017e se jaro zept\u00e1, co jsi d\u011blal v zim\u011b… Zn\u00e1te to – nep\u0159\u00edjemn\u00fd dotaz, jemu\u017e i ti nejlep\u0161\u00ed cyklist\u00e9 \u010del\u00ed […]<\/p>\n","protected":false},"author":138,"featured_media":20003,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2704,15,10],"tags":[2011,126,723,56,2746,2745,2747,9,28,67,715],"global-categories":[411],"class_list":["post-19998","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zima2022","category-rady-tipy","category-silnicni-cyklistika","tag-cyklisticky-trenazer","tag-cyklistika","tag-cyklokros","tag-horska-cyklistika","tag-intervalova-priprava","tag-objemova-priprava","tag-priprava-na-trenazeru","tag-silnicni-cyklistika","tag-zdravi","tag-zdravi-a-trenink","tag-zimni-trenink","global-categories-cycling"],"yoast_head":"\nJak prof\u00edci tr\u00e9nuj\u00ed v zim\u011b? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"A\u017e se jaro zept\u00e1, co jsi d\u011blal v zim\u011b... 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