{"id":28225,"date":"2025-02-11T05:00:51","date_gmt":"2025-02-11T03:00:51","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=28225"},"modified":"2025-02-10T15:58:34","modified_gmt":"2025-02-10T13:58:34","slug":"tezko-se-mi-usina-po-vecernim-trenazeru-co-s-tim","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2025\/02\/11\/tezko-se-mi-usina-po-vecernim-trenazeru-co-s-tim\/","title":{"rendered":"T\u011b\u017eko se mi us\u00edn\u00e1 po ve\u010dern\u00edm trena\u017e\u00e9ru. Co s\u00a0t\u00edm?"},"content":{"rendered":"

Asi to zn\u00e1me v\u0161ichni, \u017ee? Z pr\u00e1ce rychle dom\u016f, \u00fakoly, ve\u010de\u0159e, vana, uspat. A\u017e pak nast\u00e1v\u00e1 \u010das pro sebe sama, a proto\u017ee je zima a tma, tak nejsp\u00ed\u0161 na trena\u017e\u00e9r. Jen\u017ee u\u017e je dev\u011bt, p\u0159ed n\u00e1mi hodina a kousek \u0161lap\u00e1n\u00ed mo\u017en\u00e1 i ve vysok\u00fdch tepech. A co te\u010f? Jak \u2013 kdy\u017e jsme takto rozbrnkan\u00ed \u2013 usnout, aby dal\u0161\u00ed den v pr\u00e1ci (a pak t\u0159eba i dal\u0161\u00ed f\u00e1ze tr\u00e9ninku) za n\u011bco st\u00e1l?<\/strong><\/p>\n

Z\u00e1le\u017e\u00ed samoz\u0159ejm\u011b na biorytmech ka\u017ed\u00e9ho jedince a jak to m\u00e1 kdo nastaven\u00e9. N\u011bkdo je zvykl\u00fd vst\u00e1vat brzo a tr\u00e9nink si odb\u00fdt hned. Je\u0161t\u011b, ne\u017e se okol\u00ed probud\u00ed, m\u00e1me hotovo. Z\u00e1le\u017e\u00ed jen na tom, jestli tr\u00e9nink dok\u00e1\u017eeme slou\u010dit s rodinn\u00fdm nebo soci\u00e1ln\u00edm fungov\u00e1n\u00edm. T\u011b\u017eko na studentsk\u00e9 koleji n\u011bkdo skon\u010d\u00ed v p\u016fl p\u00e1t\u00e9 r\u00e1no na ergometr.\u00a0<\/span><\/p>\n

Trena\u017e\u00e9r jako jedin\u00e9 v\u00fdchodisko…<\/strong><\/h2>\n

Druhou variantou je lunch ride, kter\u00fd si ale taky ne ka\u017ed\u00fd m\u016f\u017ee dovolit. B\u011b\u017en\u00e1 ob\u011bdov\u00e1 pauza trv\u00e1 hodinu, tak\u017ee kdy\u017e zapo\u010dteme obl\u00e9k\u00e1n\u00ed a n\u00e1slednou sprchu, z\u016fstane n\u00e1m z hodiny najednou \u010dty\u0159icet minut. M\u00e1lo to nen\u00ed a ur\u010dit\u011b lep\u0161\u00ed ne\u017e nula.<\/span><\/p>\n

A pak jsme tu my v\u0161ichni ostatn\u00ed, kter\u00fdm zb\u00fdv\u00e1 tr\u00e9novat a\u017e po pr\u00e1ci a povinnostech = v pozdn\u00edch no\u010dn\u00edch hodin\u00e1ch. A to je v\u011bc, kterou asi nem\u00e1me \u00fapln\u011b v l\u00e1sce. P\u0159esto\u017ee bez takov\u00fdchto tr\u00e9nink\u016f nem\u016f\u017eeme myslet na zlep\u0161en\u00ed kondice (nebo t\u0159eba hubnut\u00ed), mohou m\u00edt nep\u0159\u00edzniv\u00fd dopad na regenera\u010dn\u00ed str\u00e1nku. Nebo vy snad nem\u00e1te po intenzivn\u00edm ve\u010dern\u00edm \u0161vihu pot\u00ed\u017ee se sp\u00e1nkem?<\/span><\/p>\n

Obecn\u011b by tr\u00e9nink m\u011bl kon\u010dit hodinu a p\u016fl a\u017e dv\u011b p\u0159ed us\u00edn\u00e1n\u00edm. Z\u00e1le\u017e\u00ed ale taky na typu tr\u00e9ninku. Pokud pojedeme vytrvalost na 125 tepech, tak se bude us\u00ednat l\u00e9pe, ne\u017e kdy\u017e pojedeme intervalov\u00fd tr\u00e9nink, po kter\u00e9m jsme r\u00e1di, \u017ee u\u017e skon\u010dil. Dal\u0161\u00ed v\u011bc je, \u017ee po tr\u00e9ninku je z pohledu regenerace nejefektivn\u011bj\u0161\u00ed<\/a> se rychle naj\u00edst. A kdy\u017e slezeme z\u00a0trena\u017e\u00e9ru v dev\u011bt, d\u00e1me si j\u00eddlo, tak v deset t\u011b\u017eko budeme us\u00ednat.<\/span><\/p>\n

\u017d\u00e1dn\u00fd kofein<\/b><\/h2>\n

Vypad\u00e1 to jako jasn\u00e1 v\u011bc, ale byli byste p\u0159ekvapeni, kolik sportovc\u016f si t\u011bsn\u011b p\u0159ed no\u010dn\u00edm tr\u00e9ninkem dalo k\u00e1vu nebo b\u011bhem n\u011bj u\u017e\u00edvalo kofeinov\u00e9 dopl\u0148ky. Pokud ke kofeinu p\u0159i t\u011bchto jednotk\u00e1ch s\u00e1hnete t\u0159eba i nev\u011bdomky (sta\u010d\u00ed iontov\u00fd n\u00e1poj), nesm\u00edte se divit, \u017ee pot\u00e9 nebudete moci sp\u00e1t.<\/span><\/p>\n

\"Gely<\/a>
Gely p\u0159i sportovn\u00edm v\u00fdkonu jsou skv\u011blou volbou. Ov\u0161em pokud v\u00e1\u0161 tr\u00e9nink p\u0159edstavuje ve\u010dern\u00ed trena\u017e\u00e9r, nejde o nejlep\u0161\u00ed dopln\u011bn\u00ed energie.<\/em><\/figcaption><\/figure>\n

A\u010dkoliv existuje jen m\u00e1lo d\u016fkaz\u016f o tom, \u017ee suplementace kofeinu pozitivn\u011b ovlivn\u00ed v\u00fdkon v den z\u00e1vodu, bude lep\u0161\u00ed v\u0161echny kofeinov\u00e9 dopl\u0148ky p\u0159i ve\u010dern\u00edm tr\u00e9ninku schovat do sk\u0159\u00edn\u011b.<\/span><\/p>\n

Sprcha p\u0159ed sp\u00e1nkem<\/b><\/h2>\n

Bude to zn\u00edt jako babsk\u00e1 rada, ale je funk\u010dn\u00ed. T\u0159eba v p\u0159\u00edpad\u011b sportovc\u016f cestuj\u00edc\u00edch nap\u0159\u00ed\u010d \u010dasov\u00fdmi p\u00e1smy. Jednou z kl\u00ed\u010dov\u00fdch v\u011bc\u00ed, kter\u00e1 v\u00e1m pom\u016f\u017ee usnout, je m\u00edrn\u00fd pokles t\u011blesn\u00e9 teploty. Tak\u017ee a\u017e absolvujete ve\u010dern\u00ed trena\u017e\u00e9r, budete m\u00edt pravd\u011bpodobn\u011b zv\u00fd\u0161enou t\u011blesnou teplotu. Ne\u017e se vysvle\u010dete z mokr\u00e9ho a n\u011bco zhltnete, teplota padne.<\/span><\/p>\n

\n
\"mathias-vacek-moje-telo-se-zmenilo-mam-lepsi-motor\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

Mathias Vacek: Moje t\u011blo se zm\u011bnilo. M\u00e1m lep\u0161\u00ed motor<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pak sko\u010d\u00edte do sprchy a t\u00edm m\u016f\u017eete t\u011blesnou teplotu op\u011bt trochu zv\u00fd\u0161it. Kdy\u017e pak p\u0159ijdete do chladn\u00e9 lo\u017enice, kontrastn\u00ed teploty budou znamenat, \u017ee va\u0161e teplota klesne rychleji, ne\u017e je obvykl\u00e9, a to v\u00e1m pom\u016f\u017ee usnout mnohem sn\u00e1z. Aby to ale fungovalo, mus\u00edte se postarat o to, aby ve va\u0161\u00ed lo\u017enici byla p\u011bkn\u00e1 zima. Ano, prvn\u00edch p\u00e1r minut pod pe\u0159inou m\u016f\u017ee b\u00fdt trochu mraziv\u00fdch, ale usnete mnohem rychleji!<\/span><\/p>\n

Trena\u017e\u00e9r a sp\u00e1nkov\u00e1 hygiena<\/b><\/h2>\n

Kdy\u017e tren\u00e9\u0159i mluv\u00ed o sp\u00e1nkov\u00e9 hygien\u011b, nemysl\u00ed t\u00edm \u010dist\u00e1 prost\u011bradla. Maj\u00ed na mysli zlep\u0161en\u00ed v\u0161ech t\u011bch mal\u00fdch n\u00e1vyk\u016f p\u0159ed span\u00edm. V\u0161ichni v\u00edme, \u017ee nadm\u011brn\u00fd \u010das str\u00e1ven\u00fd ve\u010der u displeje nevede k dobr\u00e9mu sp\u00e1nku.<\/span><\/p>\n

\"Suchej<\/a><\/p>\n

Tr\u00e1vit \u010das na po\u010d\u00edta\u010di nebo telefonu po tr\u00e9ninku t\u00edm, \u017ee si zkontrolujete, kolik watt\u016f jste produkovali nebo kolik u\u017e jste sesb\u00edrali kudos\u016f, v\u00e1m usnout nepom\u016f\u017ee. Stejn\u011b tak doporu\u010den\u00ed zn\u00ed, abyste nespali s telefonem v\u00a0lo\u017enici. Pokud pot\u0159ebujete bud\u00edk, jd\u011bte si koupit bud\u00edk.<\/span><\/p>\n

Zaveden\u00e1 rutina<\/b><\/h2>\n

Posledn\u00edm tipem je experimentovat a zjistit, co pro v\u00e1s funguje nejl\u00e9pe. Pokud zjist\u00edte, \u017ee v\u00e1s \u010dten\u00ed uvrhne do hlubok\u00e9ho sp\u00e1nku, \u010dt\u011bte. Je v\u0161ak mo\u017en\u00e9, \u017ee \u010dten\u00ed v\u00e1m ve skute\u010dnosti ned\u00e1 sp\u00e1t.<\/span><\/p>\n

\n
\"osm-skvelych-aktivit-pro-zimni-trenink\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Osm skv\u011bl\u00fdch aktivit pro zimn\u00ed tr\u00e9nink<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Podobn\u011b mohou n\u011bkte\u0159\u00ed lid\u00e9 zjistit, \u017ee jim pom\u00e1h\u00e1 usnout p\u0159i poslechu hudby, zat\u00edmco u jin\u00fdch to nebude fungovat v\u016fbec. Najd\u011bte vlastn\u00ed ukol\u00e9bavku a pou\u017eijte ji spolu s v\u00fd\u0161e uveden\u00fdmi tipy.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Asi to zn\u00e1me v\u0161ichni, \u017ee? Z pr\u00e1ce rychle dom\u016f, \u00fakoly, ve\u010de\u0159e, vana, uspat. A\u017e pak nast\u00e1v\u00e1 \u010das pro sebe sama, […]<\/p>\n","protected":false},"author":138,"featured_media":15104,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,56,34,9,4053,838,27,3318,4054,67],"global-categories":[411],"class_list":["post-28225","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-horska-cyklistika","tag-kofein","tag-silnicni-cyklistika","tag-spankova-hygiena","tag-trenazer","tag-trenink","tag-trenink-na-trenazeru","tag-vecerni-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nT\u011b\u017eko se mi us\u00edn\u00e1 po ve\u010dern\u00edm trena\u017e\u00e9ru. Co s\u00a0t\u00edm? | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Asi to zn\u00e1me v\u0161ichni, \u017ee? Z pr\u00e1ce rychle dom\u016f, \u00fakoly, ve\u010de\u0159e, vana, uspat. A\u017e pak nast\u00e1v\u00e1 \u010das pro sebe sama, a proto\u017ee je zima a tma, tak nejsp\u00ed\u0161 na trena\u017e\u00e9r. Jen\u017ee u\u017e je dev\u011bt, p\u0159ed n\u00e1mi hodina a kousek \u0161lap\u00e1n\u00ed mo\u017en\u00e1 i ve vysok\u00fdch tepech. A co te\u010f? Jak \u2013 kdy\u017e jsme takto rozbrnkan\u00ed \u2013 usnout, aby dal\u0161\u00ed den v pr\u00e1ci (a pak t\u0159eba i dal\u0161\u00ed f\u00e1ze tr\u00e9ninku) za n\u011bco st\u00e1l?\" \/>\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\/2025\/02\/11\/tezko-se-mi-usina-po-vecernim-trenazeru-co-s-tim\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"T\u011b\u017eko se mi us\u00edn\u00e1 po ve\u010dern\u00edm trena\u017e\u00e9ru. Co s\u00a0t\u00edm?\" \/>\n<meta property=\"og:description\" content=\"Asi to zn\u00e1me v\u0161ichni, \u017ee? Z pr\u00e1ce rychle dom\u016f, \u00fakoly, ve\u010de\u0159e, vana, uspat. A\u017e pak nast\u00e1v\u00e1 \u010das pro sebe sama, a proto\u017ee je zima a tma, tak nejsp\u00ed\u0161 na trena\u017e\u00e9r. Jen\u017ee u\u017e je dev\u011bt, p\u0159ed n\u00e1mi hodina a kousek \u0161lap\u00e1n\u00ed mo\u017en\u00e1 i ve vysok\u00fdch tepech. A co te\u010f? Jak \u2013 kdy\u017e jsme takto rozbrnkan\u00ed \u2013 usnout, aby dal\u0161\u00ed den v pr\u00e1ci (a pak t\u0159eba i dal\u0161\u00ed f\u00e1ze tr\u00e9ninku) za n\u011bco st\u00e1l?\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2025\/02\/11\/tezko-se-mi-usina-po-vecernim-trenazeru-co-s-tim\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2025-02-11T03:00:51+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2021\/11\/trenazer-aplikace-zwift-cerveny-5.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\/2025\/02\/11\/tezko-se-mi-usina-po-vecernim-trenazeru-co-s-tim\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2025\/02\/11\/tezko-se-mi-usina-po-vecernim-trenazeru-co-s-tim\/\",\"name\":\"T\u011b\u017eko se mi us\u00edn\u00e1 po ve\u010dern\u00edm trena\u017e\u00e9ru. 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