{"id":25510,"date":"2024-05-21T11:58:01","date_gmt":"2024-05-21T09:58:01","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=25510"},"modified":"2024-05-21T08:21:30","modified_gmt":"2024-05-21T06:21:30","slug":"jak-zlepsit-jizdu-v-kopcich-deset-zarucenych-tipu","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2024\/05\/21\/jak-zlepsit-jizdu-v-kopcich-deset-zarucenych-tipu\/","title":{"rendered":"Jak zlep\u0161it j\u00edzdu v\u00a0kopc\u00edch? Deset zaru\u010den\u00fdch tip\u016f"},"content":{"rendered":"

Kopce jsou ned\u00edlnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9 cyklistick\u00e9 j\u00edzdy. P\u0159i tro\u0161e \u0161t\u011bst\u00ed se p\u0159i pl\u00e1nov\u00e1n\u00ed trasy mo\u017en\u00e1 poda\u0159\u00ed p\u0159ipravit den \u010di vyj\u00ed\u017e\u010fku po rovin\u011b, ov\u0161em takov\u00e9 p\u0159\u00edpady jsou sp\u00ed\u0161e vz\u00e1cnost\u00ed. Stoup\u00e1n\u00ed prost\u011b ke kolu pat\u0159\u00ed a jsou ko\u0159en\u00edm cyklistiky. \u010ceho je pot\u0159eba se vyvarovat, aby pro v\u00e1s \u017e\u00e1dn\u00e1 cesta k vrcholu nebyla p\u0159ek\u00e1\u017ekou? A jak zlep\u0161it j\u00edzdu v\u00a0kopc\u00edch?\u00a0<\/strong><\/p>\n

Zvolte vhodn\u00fd p\u0159evod<\/strong><\/h2>\n

Kl\u00ed\u010dov\u00e9 pro zdol\u00e1n\u00ed ka\u017ed\u00e9ho kopce je spr\u00e1vn\u00e1 volba p\u0159evod\u016f. Pokud za\u0159ad\u00edte brut\u00e1ln\u011b t\u011b\u017ek\u00fd p\u0159evod a sklon stoup\u00e1n\u00ed bude gradovat, velmi pravd\u011bpodobn\u011b se zcela zastav\u00edte. Opa\u010dn\u00fdm extr\u00e9mem je naopak to\u010den\u00ed ped\u00e1ly na zbyte\u010dn\u011b lehk\u00fd p\u0159evod nesmyslnou kadenc\u00ed. Nebojte se v p\u0159\u00edpad\u011b silni\u010dn\u00edho kola s\u00e1hnout po kazet\u011b, kter\u00e1 bude m\u00edt nejm\u00e9n\u011b 30 zub\u016f na nejv\u011bt\u0161\u00edm kole\u010dku. A pokud zdol\u00e1v\u00e1te kopce pravideln\u011b, zva\u017ete pou\u017eit\u00ed kompaktn\u00edho p\u0159evodn\u00edku, kter\u00fd m\u00e1 34 zub\u016f na men\u0161\u00edm \u201etal\u00ed\u0159i\u201c.<\/p>\n

Nejezd\u011bte v\u00a0\u010derven\u00e9<\/strong><\/h2>\n

Pokud se dostanete pod kopec, nevydejte se ze v\u0161ech sil hned v \u00favodn\u00edch metrech stoup\u00e1n\u00ed. Pokud u\u017e po n\u00e1jezdu nasad\u00edte vysok\u00e9 tempo, kter\u00e9 nejste schopn\u00ed udr\u017eet v pr\u016fb\u011bhu cel\u00e9ho stoup\u00e1n\u00ed, va\u0161e tepov\u00e1 frekvence se dostane do \u201e\u010derven\u00fdch\u201c hodnot a nohy kv\u016fli nedostatku kysl\u00edku velmi brzy vypov\u00ed slu\u017ebu. Kdy\u017e disponujete sporttesterem \u010di m\u011b\u0159i\u010dem kadence, je relativn\u011b snadn\u00e9 v\u0161e uhl\u00eddat. Pokud modern\u00ed technologie neu\u017e\u00edv\u00e1te, nezoufejte. Prost\u011b si najd\u011bte sv\u016fj rytmus, p\u0159i n\u011bm\u017e bude schopn\u00ed \u201esynchronizovat\u201c v\u00fdkon, kadenci a d\u00fdch\u00e1n\u00ed.<\/p>\n

\"Jak<\/a>
Jak zlep\u0161it j\u00edzdu v kopc\u00edch? Nezapom\u00ednejte do kapsy s\u00e1hnout pravideln\u011b pro j\u00eddlo a doplnit energii.<\/em><\/figcaption><\/figure>\n

Nep\u0159et\u011b\u017eujte kolena<\/strong><\/h2>\n

Jestli\u017ee budete pravideln\u011b v kopci jezdit na t\u011b\u017ek\u00fd p\u0159evod, kter\u00fd neodpov\u00edd\u00e1 va\u0161\u00edm fyzick\u00fdm mo\u017enostem, nebude va\u0161e j\u00edzda dostate\u010dn\u011b efektivn\u00ed. Velmi pravd\u011bpodobn\u011b si nav\u00edc d\u0159\u00edve \u010di pozd\u011bji p\u0159ivod\u00edte zran\u011bn\u00ed vaz\u016f v koleni. V m\u00edrn\u011bj\u0161\u00edch stoup\u00e1n\u00edch je nav\u00edc mnohem efektivn\u011bj\u0161\u00ed j\u00edzda v sedle. I kv\u016fli aerodynamice, kterou naopak nemus\u00edte \u0159e\u0161it v kopc\u00edch se sklonem p\u0159es deset procent. J\u00edzda ze sedla v\u00e1m pak dod\u00e1 v\u011bt\u0161\u00ed s\u00edlu, proto\u017ee pou\u017eijete jako p\u00e1ku cel\u00e9 t\u011blo.<\/p>\n

Ze sedla jen minim\u00e1ln\u011b<\/strong><\/h2>\n

Pokud nem\u00e1te kondici profesion\u00e1la na \u00farovni Tour de France \u010di nesed\u00edte na kole denn\u011b, minimalizujte v\u00a0kopc\u00edch j\u00edzdu ze sedla<\/a>. Va\u0161e tepov\u00e9 frekvence z\u00e1vratn\u011b vylet\u00ed, pokud se do ped\u00e1l\u016f postav\u00edte. Nav\u00edc nad kolem nem\u00e1te takovou kontrolu. Pokud jedete skute\u010dn\u011b dlouh\u00fd kopec, m\u016f\u017eete j\u00edzdou ze sedla v\u00a0krati\u010dk\u00e9m intervalu ulevit z\u00e1dov\u00e9mu svalstvu, ale v\u017edy by se m\u011blo jednat maxim\u00e1ln\u011b o p\u00e1r vte\u0159in a poka\u017ed\u00e9 si za\u0159a\u010fte minim\u00e1ln\u011b o jeden stupe\u0148 t\u011b\u017e\u0161\u00ed p\u0159evod. Pokud disponujete dostate\u010dnou kondic\u00ed, m\u016f\u017eete zkusit dlouh\u00fd kopec rozb\u00edt st\u0159\u00edd\u00e1n\u00edm j\u00edzdy po dobou dvou minut v\u00a0sedle a dvaceti vte\u0159in ze sedla.<\/p>\n

\n
\"jak-zbavit-cyklisticke-obleceni-smradu-a-spiny\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Jak zbavit cyklistick\u00e9 oble\u010den\u00ed smradu a \u0161p\u00edny?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Nejezte v\u00a0kopc\u00edch<\/strong><\/h2>\n

Spousta cyklist\u016f bere men\u0161\u00ed rychlost v kopc\u00edch jako p\u0159\u00edle\u017eitost doplnit energii a za\u010dne j\u00edst. Jde o z\u00e1sadn\u00ed chybu, proto\u017ee pokud se nejedn\u00e1 o tekut\u00fd gel \u010di jedno sousto, dostanete se do probl\u00e9m\u016f. T\u011blo nebude m\u00edt dostate\u010dn\u00fd p\u0159\u00edsun kysl\u00edku. Ide\u00e1ln\u00ed je dop\u0159\u00e1t si energetickou ty\u010dinku, gel nebo cokoliv zvedaj\u00edc\u00ed hladinu cukru v krvi p\u0159ibli\u017en\u011b patn\u00e1ct minut p\u0159ed za\u010d\u00e1tkem stoup\u00e1n\u00ed. Nejde jenom o j\u00edzdu samotnou, ale i dobu p\u0159ed t\u00edm, ne\u017e sko\u010d\u00edte do sedla. Knedl\u00edk nebo fazole asi nebudou pro v\u00e1\u0161 tr\u00e1vic\u00ed trakt ide\u00e1ln\u00ed.<\/p>\n

Spr\u00e1vn\u011b d\u00fdchejte<\/strong><\/h2>\n

Jist\u011b, d\u00fdchat um\u00ed ka\u017ed\u00fd od narozen\u00ed. Ale pokud budete schopn\u00ed v\u00a0sedle kola p\u0159i stoup\u00e1n\u00ed skute\u010dn\u011b hlubok\u00e9ho d\u00fdch\u00e1n\u00ed, zajist\u00edte tak va\u0161emu t\u011blu p\u0159\u00edsun maxim\u00e1ln\u00edho mno\u017estv\u00ed kysl\u00edku, \u010d\u00edm\u017e zv\u00fd\u0161\u00edte v\u00fdkon. Cyklisti\u010dt\u00ed matado\u0159i rad\u00ed nadechovat se nosem velice siln\u011b, jako kdy\u017e chcete z\u00edskat maxim\u00e1ln\u00ed intenzitu v\u016fn\u011b z\u00a0kv\u011btiny, a vyfouknout \u00fasty jako p\u0159i snaze sfouknout sv\u00ed\u010dku.<\/p>\n

\"Jak<\/a>
Jak zlep\u0161it j\u00edzdu v kopc\u00edch? Opakovan\u00e9 zdol\u00e1v\u00e1n\u00ed jednoho kopce \u010di jeho \u00faseku v tr\u00e9ninku z v\u00e1s ud\u011bl\u00e1 skv\u011bl\u00e9ho vrcha\u0159e… Foto: Mat\u011bj T\u0159e\u0161\u0148\u00e1k (3x)<\/em><\/figcaption><\/figure>\n

Sni\u017ete hmotnost<\/strong><\/h2>\n

Alfou a omegou dne\u0161n\u00ed cyklistiky jsou watty na kilogram. Zjednodu\u0161en\u011b \u0159e\u010deno, na rychl\u00fd v\u00fdstup je pot\u0159eba hodn\u011b s\u00edly. \u010c\u00edm leh\u010d\u00ed budete, t\u00edm v\u011bt\u0161\u00ed rychlost. Jednou alternativou je v\u00e1ha kola. Oddan\u00ed cyklist\u00e9 \u0159e\u0161\u00ed hmotnost r\u00e1mu, \u0159\u00edd\u00edtek, r\u00e1fk\u016f, klik, treter, helmy i oble\u010den\u00ed. Druhou variantou je pak odbour\u00e1v\u00e1n\u00ed p\u0159ebyte\u010dn\u00e9ho t\u011blesn\u00e9ho tuku.<\/p>\n

Opakujte v\u00a0tr\u00e9ninku stejn\u00fd kopec<\/strong><\/h2>\n

Ot\u0159epan\u00e9 r\u010den\u00ed prav\u00ed, \u017ee tr\u00e9nink d\u011bl\u00e1 mistry. Tud\u00ed\u017e pokud m\u00e1te v t\u00fddnu jen omezen\u00fd \u010das na j\u00edzdu, klidn\u011b m\u016f\u017eete vyrazit na nejbli\u017e\u0161\u00ed kopec. Pokud jej budete \u201ehoblovat\u201c hodinu, postupem \u010dasu zv\u00fd\u0161\u00edte aerobn\u00ed kapacitu, vytrvalost i pr\u016fm\u011brnou rychlost. Nav\u00edc p\u016fjde o skv\u011blou ment\u00e1ln\u00ed p\u0159\u00edpravu.<\/p>\n

\n
\"to-je-sen-osm-tymu-world-tour-pojede-czech-tour\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

To je sen! Osm t\u00fdm\u016f World Tour pojede Czech Tour<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Nau\u010dte se \u201e\u010d\u00edst\u201c kopce<\/strong><\/h2>\n

Je velmi d\u016fle\u017eit\u00e9 \u201eporozum\u011bt\u201c kopc\u016fm, kter\u00e9 zdol\u00e1v\u00e1te. Kr\u00e1tk\u00fd kopec vy\u017eaduje jin\u00fd p\u0159\u00edstup ne\u017e dlouh\u00fd. Jestli\u017ee p\u0159ed sebou m\u00e1te v\u00fdstup na dv\u011b a\u017e t\u0159i minuty, m\u016f\u017eete zvolit agresivn\u00ed p\u0159\u00edstup a horizont zkusit p\u0159elet\u011bt v pozici sprintera. Ide\u00e1ln\u00ed na takov\u00e9 v\u00fdstupy je pr\u00e1v\u011b opakovan\u00fd tr\u00e9nink jednoho kopce. B\u011bhem dlouh\u00e9ho stoup\u00e1n\u00ed je z\u00e1sadn\u00ed se uvolnit. Jet s rovn\u00fdmi z\u00e1dy a rukama v horn\u00ed \u010d\u00e1sti \u0159\u00edd\u00edtek, \u010d\u00edm\u017e se otev\u0159e br\u00e1nice a vytvo\u0159\u00ed se dost prostoru pro pl\u00edce.<\/p>\n

Bu\u010fte psychicky siln\u00ed<\/strong><\/h2>\n

Podle studi\u00ed podl\u00e9h\u00e1 spousta rekrea\u010dn\u00edch cyklist\u016f vnit\u0159n\u00edmu hlasu, \u017ee je zcela vy\u010derpan\u00e1 a mus\u00ed zpomalit, proto\u017ee bolest nohou dos\u00e1hla vrcholu. Ve skute\u010dnosti je t\u011blo v dan\u00e9m okam\u017eiku p\u0159ibli\u017en\u011b na \u010dty\u0159iceti a\u017e pades\u00e1ti procentech maxim\u00e1ln\u00edho v\u00fdkonu, jen nen\u00ed navykl\u00e9 bojovat. Zkuste proto p\u0159ekonat prvn\u00ed negativn\u00ed hlasy nahlod\u00e1vaj\u00edc\u00ed va\u0161e psychick\u00e9 rozpolo\u017een\u00ed. Ale i tady plat\u00ed: nikdy nep\u0159ep\u00ednejte t\u011blo a nep\u0159ekra\u010dujte vlastn\u00ed mo\u017enosti. J\u00edzda na kole v\u00e1m m\u00e1 p\u0159in\u00e1\u0161et pot\u011b\u0161en\u00ed, nikoliv bolest.<\/p>\n","protected":false},"excerpt":{"rendered":"

Kopce jsou ned\u00edlnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9 cyklistick\u00e9 j\u00edzdy. P\u0159i tro\u0161e \u0161t\u011bst\u00ed se p\u0159i pl\u00e1nov\u00e1n\u00ed trasy mo\u017en\u00e1 poda\u0159\u00ed p\u0159ipravit den \u010di vyj\u00ed\u017e\u010fku […]<\/p>\n","protected":false},"author":138,"featured_media":25513,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15],"tags":[126,56,3581,1563,1561,9,3582,27],"global-categories":[411],"class_list":["post-25510","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","tag-cyklistika","tag-horska-cyklistika","tag-jak-zlepsit-jizdu-v-kopcich","tag-jizda-v-kopcich","tag-kopce","tag-silnicni-cyklistika","tag-stoupani","tag-trenink","global-categories-cycling"],"yoast_head":"\nJak zlep\u0161it j\u00edzdu v\u00a0kopc\u00edch? Deset zaru\u010den\u00fdch tip\u016f | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Kopce jsou ned\u00edlnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9 cyklistick\u00e9 j\u00edzdy. P\u0159i tro\u0161e \u0161t\u011bst\u00ed se p\u0159i pl\u00e1nov\u00e1n\u00ed trasy mo\u017en\u00e1 poda\u0159\u00ed p\u0159ipravit den \u010di vyj\u00ed\u017e\u010fku po rovin\u011b, ov\u0161em takov\u00e9 p\u0159\u00edpady jsou sp\u00ed\u0161e vz\u00e1cnost\u00ed. Stoup\u00e1n\u00ed prost\u011b ke kolu pat\u0159\u00ed a jsou ko\u0159en\u00edm cyklistiky. \u010ceho je pot\u0159eba se vyvarovat, aby pro v\u00e1s \u017e\u00e1dn\u00e1 cesta k vrcholu nebyla p\u0159ek\u00e1\u017ekou? A jak zlep\u0161it j\u00edzdu v\u00a0kopc\u00edch?\u00a0\" \/>\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\/2024\/05\/21\/jak-zlepsit-jizdu-v-kopcich-deset-zarucenych-tipu\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak zlep\u0161it j\u00edzdu v\u00a0kopc\u00edch? Deset zaru\u010den\u00fdch tip\u016f\" \/>\n<meta property=\"og:description\" content=\"Kopce jsou ned\u00edlnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9 cyklistick\u00e9 j\u00edzdy. P\u0159i tro\u0161e \u0161t\u011bst\u00ed se p\u0159i pl\u00e1nov\u00e1n\u00ed trasy mo\u017en\u00e1 poda\u0159\u00ed p\u0159ipravit den \u010di vyj\u00ed\u017e\u010fku po rovin\u011b, ov\u0161em takov\u00e9 p\u0159\u00edpady jsou sp\u00ed\u0161e vz\u00e1cnost\u00ed. Stoup\u00e1n\u00ed prost\u011b ke kolu pat\u0159\u00ed a jsou ko\u0159en\u00edm cyklistiky. \u010ceho je pot\u0159eba se vyvarovat, aby pro v\u00e1s \u017e\u00e1dn\u00e1 cesta k vrcholu nebyla p\u0159ek\u00e1\u017ekou? 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