{"id":27490,"date":"2024-11-04T10:37:52","date_gmt":"2024-11-04T08:37:52","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=27490"},"modified":"2024-11-04T10:37:52","modified_gmt":"2024-11-04T08:37:52","slug":"regenerace-je-klicova-slozka-treninku-jak-ji-optimalizovat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2024\/11\/04\/regenerace-je-klicova-slozka-treninku-jak-ji-optimalizovat\/","title":{"rendered":"Regenerace je kl\u00ed\u010dov\u00e1 slo\u017eka tr\u00e9ninku. Jak ji optimalizovat?"},"content":{"rendered":"

Tr\u00e9novali jste jako zb\u011bsil\u00ed. Od jara p\u0159es l\u00e9to a\u017e do podzimu jste sb\u00edrali kilometry. Ale zlep\u0161en\u00ed v sedle kola bylo minim\u00e1ln\u00ed? Mo\u017en\u00e1 jste si neuv\u011bdomili jeden z\u00e1sadn\u00ed bod: regenerace je stejn\u011b d\u016fle\u017eit\u00e1 jako tr\u00e9nink. Zkuste b\u011bhem zimn\u00ed pauzy zapracovat i na \u010dasto opom\u00edjen\u00e9 slo\u017ece p\u0159\u00edpravy.<\/strong><\/p>\n

A\u0165 chcete nebo ne, kondice se zlep\u0161uje podle schopnosti t\u011bla zotavit se z tr\u00e9ninkov\u00fdch d\u00e1vek. Ty p\u0159in\u00e1\u0161\u00ed bolest, \u00fanavu a v krajn\u00edm p\u0159\u00edpad\u011b i zran\u011bn\u00ed. Proto je nesm\u00edrn\u011b d\u016fle\u017eit\u00e1 regenerace. Zkuste b\u011bhem volna analyzovat, zda za stagnuj\u00edc\u00ed formou i p\u0159es vysok\u00e9 tr\u00e9ninkov\u00e9 d\u00e1vky nen\u00ed pr\u00e1v\u011b chyb\u011bj\u00edc\u00ed regenerace. A jak zapracovat na jej\u00edm zlep\u0161en\u00ed?<\/p>\n

Optimalizujte sp\u00e1nek<\/strong><\/h2>\n

Z\u0159ejm\u011b nejd\u016fle\u017eit\u011bj\u0161\u00edm prvkem regenerace je sp\u00e1nek. M\u016f\u017eete se strhat, m\u016f\u017eete d\u0159\u00edt jako cyklist\u00e9 na nejvy\u0161\u0161\u00ed \u00farovni, ale pokud budete \u0161patn\u011b a nedostate\u010dn\u011b sp\u00e1t, tr\u00e9nink nikam nepovede.<\/p>\n

Jako doporu\u010den\u00e9 minimum je uv\u00e1d\u011bno sedm hodin sp\u00e1nku. \u010c\u00edm v\u00edce sp\u00edte, t\u00edm l\u00e9pe regenerujete. A pokud dok\u00e1\u017eete v hlavn\u00edm p\u0159\u00edpravn\u00e9m obdob\u00ed vy\u0161et\u0159it \u010das i na odpoledn\u00ed sp\u00e1nek, va\u0161e forma rozhodn\u011b polet\u00ed ke hv\u011bzd\u00e1m. Ov\u0161em pozor, odborn\u00edci doporu\u010duj\u00ed po ob\u011bd\u011b maxim\u00e1ln\u011b t\u0159icet minut. D\u016fvod je prost\u00fd: nenaru\u0161\u00edte sp\u00e1nek v noci.<\/p>\n

Mnoho sportovc\u016f obecn\u011b tvrd\u00ed, \u017ee p\u011bt \u010di \u0161est hodin sp\u00e1nku je dosta\u010duj\u00edc\u00edch. Ov\u0161em podle v\u00fdzkum\u016f je prok\u00e1zan\u00e9, \u017ee kdyby hodinu a\u017e dv\u011b p\u0159idali, jejich v\u00fdkonnost by posko\u010dila nahoru. Jde toti\u017e o p\u0159\u00edli\u0161 kr\u00e1tk\u00fd \u010dasov\u00fd \u00fasek, aby t\u011blo vst\u0159ebalo \u00fanavu a napravilo v\u0161echna drobn\u00e1 po\u0161kozen\u00ed ve svalov\u00fdch vl\u00e1knech.<\/p>\n

P\u0159em\u00fd\u0161lejte nad tr\u00e9ninkem<\/strong><\/h2>\n

Pokud nen\u00ed va\u0161e regenerace dostate\u010dn\u00e1, je pot\u0159eba tr\u00e9nink upravit. Nem\u00e1 smysl \u0159e\u0161it nav\u00fd\u0161en\u00ed objemu \u010di intenzitu, pokud nejste schopn\u00ed st\u00e1vaj\u00edc\u00ed tr\u00e9nink dostate\u010dn\u011b vst\u0159ebat a n\u00e1sledn\u011b regenerovat. Velk\u00e1 \u010d\u00e1st vynalo\u017een\u00e9ho \u00fasil\u00ed stejn\u011b p\u0159ijde nazmar.<\/p>\n

\"Chris<\/a>
Tr\u00e9ninkov\u00fd proces je t\u0159eba d\u016fkladn\u011b analyzovat. Regenerace je pak snadn\u011bj\u0161\u00ed. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

B\u011bhem t\u011b\u017ek\u00fdch tr\u00e9ninkov\u00fdch dn\u016f, soust\u0159ed\u011bn\u00ed \u010di z\u00e1vodn\u00edho bloku je t\u0159eba si jednou \u010di dvakr\u00e1t za t\u00fdden vyhodnotit skute\u010dn\u00fd stav, fyzick\u00fd i du\u0161evn\u00ed. Uv\u011bdomit si, zda nejedete p\u0159es z\u00e1vit. Netla\u010dit prost\u011b na pilu za ka\u017edou cenu.<\/p>\n

Tepov\u00e1 frekvence je skv\u011bl\u00fd n\u00e1stroj monitorov\u00e1n\u00ed regenerace<\/strong><\/h2>\n

Klidov\u00e1 tepov\u00e1 frekvence je veli\u010dina, kterou lze velice dob\u0159e monitorovat a p\u0159itom m\u00e1 velmi vysokou vypov\u00eddaj\u00edc\u00ed hodnotu.<\/p>\n

\n
\"tour-de-france-2025-uvod-bez-hor-navrat-legend-prevyseni-51-tisic-metru\"\/<\/a><\/div>
\n Tour de France<\/a>\n <\/div>\n
\n \n

Tour de France 2025: \u00favod bez hor, n\u00e1vrat legend, p\u0159ev\u00fd\u0161en\u00ed 51 tis\u00edc metr\u016f<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Zkuste po probuzen\u00ed odsko\u010dit na toaletu, n\u00e1sledn\u011b se vr\u00e1tit do postele a chvilku relaxovat. Pot\u00e9 zm\u011b\u0159te klidovou tepovou frekvenci. \u010c\u00edm je klidov\u00e1 tepov\u00e1 frekvence ni\u017e\u0161\u00ed, t\u00edm je regenerace \u00fasp\u011b\u0161n\u011bj\u0161\u00ed. Jestli\u017ee je hodnota proti norm\u00e1ln\u00ed situaci vy\u0161\u0161\u00ed o deset tep\u016f za minutu, jde o zn\u00e1mku p\u0159etr\u00e9nov\u00e1n\u00ed.<\/p>\n

Zkuste modern\u00ed technologie<\/strong><\/h2>\n

Pokud jste na pochyb\u00e1ch, \u017ee va\u0161e t\u011blo spr\u00e1vn\u011b reaguje na z\u00e1t\u011b\u017e, zkuste n\u011bkter\u00fd z modern\u00edch m\u011b\u0159i\u010d\u016f regenerace. Je v\u0161ak t\u0159eba po\u010d\u00edtat se zna\u010dnou za\u010d\u00e1te\u010dn\u00ed investici.<\/p>\n

\"\"<\/a>
Garmin Forerunner 965 dok\u00e1\u017ee vyhodnocovat, zda je\u0161t\u011b t\u011blo snese dal\u0161\u00ed tr\u00e9ninkovou z\u00e1t\u011b\u017e, co\u017e je jeden ze z\u00e1klad\u016f regenerace.<\/em><\/figcaption><\/figure>\n

A hlavn\u011b je nutn\u00e9 pamatovat, \u017ee i p\u0159es nemal\u00e9 finan\u010dn\u00ed n\u00e1roky ka\u017ed\u00e9 za\u0159\u00edzen\u00ed vych\u00e1z\u00ed z ur\u010dit\u00e9ho „tajn\u00e9ho“ algoritmu, tak\u017ee stejn\u011b budete muset velmi bedliv\u011b naslouchat vlastn\u00edmu t\u011blu. Jin\u00fdmi slovy, \u010d\u00edseln\u00fd z\u00e1znam na hodink\u00e1ch nemus\u00ed zcela stoprocentn\u011b korespondovat se skute\u010dn\u00fdm stavem t\u011bla.<\/p>\n

Konzumujte odpov\u00eddaj\u00edc\u00ed potraviny<\/strong><\/h2>\n

J\u00eddlo je v p\u0159\u00edpad\u011b cyklistiky vn\u00edm\u00e1no jako palivo. Pokud do motoru dod\u00e1v\u00e1te \u0161patn\u00e9 palivo, je n\u00e1sledn\u00e1 regenerace problematick\u00e1.<\/p>\n

Obecn\u011b plat\u00ed, \u017ee sportovec by m\u011bl p\u0159ijmout 1,2-2 gramy b\u00edlkovin na kilogram t\u011blesn\u00e9 hmotnosti denn\u011b. V p\u0159\u00edpad\u011b tvrd\u00fdch tr\u00e9nink\u016f, soust\u0159ed\u011bn\u00ed \u010di z\u00e1vod\u016f se pochopiteln\u011b n\u00e1roky t\u011bla zvy\u0161uj\u00ed. Plat\u00ed, \u017ee pokud budete p\u0159ij\u00edmat dostate\u010dn\u00e9 mno\u017estv\u00ed b\u00edlkovin a po j\u00edzd\u011b si dop\u0159ejete dostate\u010dn\u00e9 mno\u017estv\u00ed sacharid\u016f, nem\u016f\u017eete ud\u011blat chybu. Rovn\u011b\u017e pamatujte na j\u00eddlo p\u0159i tr\u00e9ninku samotn\u00e9m. Nem\u00e1te jej kon\u010dit vy\u010derpan\u00ed a tot\u00e1ln\u011b mrtv\u00ed s vl\u010d\u00edm hladem. Pr\u00e1v\u011b naopak.<\/p>\n","protected":false},"excerpt":{"rendered":"

Tr\u00e9novali jste jako zb\u011bsil\u00ed. Od jara p\u0159es l\u00e9to a\u017e do podzimu jste sb\u00edrali kilometry. Ale zlep\u0161en\u00ed v sedle kola bylo […]<\/p>\n","protected":false},"author":138,"featured_media":12562,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,2632,2001,56,269,9,67],"global-categories":[411],"class_list":["post-27490","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-cyklistika-a-regenerace","tag-gravel","tag-horska-cyklistika","tag-regenerace","tag-silnicni-cyklistika","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nRegenerace je kl\u00ed\u010dov\u00e1 slo\u017eka tr\u00e9ninku. Jak ji optimalizovat? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Tr\u00e9novali jste jako zb\u011bsil\u00ed. 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Zkuste b\u011bhem zimn\u00ed pauzy zapracovat i na \u010dasto opom\u00edjen\u00e9 slo\u017ece p\u0159\u00edpravy.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2024\/11\/04\/regenerace-je-klicova-slozka-treninku-jak-ji-optimalizovat\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2024-11-04T08:37:52+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2021\/04\/wlc-regenerace-piti-bidon-michal-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=\"We Love Cycling\" \/>\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\/2024\/11\/04\/regenerace-je-klicova-slozka-treninku-jak-ji-optimalizovat\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2024\/11\/04\/regenerace-je-klicova-slozka-treninku-jak-ji-optimalizovat\/\",\"name\":\"Regenerace je kl\u00ed\u010dov\u00e1 slo\u017eka tr\u00e9ninku. 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