{"id":28618,"date":"2025-03-21T05:00:53","date_gmt":"2025-03-21T03:00:53","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=28618"},"modified":"2025-03-20T22:22:58","modified_gmt":"2025-03-20T20:22:58","slug":"prvni-trenink-zasadne-v-nizke-intenzite","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2025\/03\/21\/prvni-trenink-zasadne-v-nizke-intenzite\/","title":{"rendered":"Prvn\u00ed tr\u00e9nink? Z\u00e1sadn\u011b v\u00a0n\u00edzk\u00e9 intenzit\u011b"},"content":{"rendered":"

Prvn\u00ed tr\u00e9nink po zim\u011b s proslun\u011bn\u00fdmi v\u00edkendy \u010dek\u00e1 mnoho cyklist\u016f. P\u0159\u00edzniv\u00e9 po\u010das\u00ed l\u00e1k\u00e1 do sedla i milovn\u00edky j\u00edzdy na kole, kte\u0159\u00ed zimu netr\u00e1vili na trena\u017e\u00e9rech nebo sv\u00fdch rezervn\u00edch stroj\u00edch. Jak maj\u00ed p\u0159istoupit k \u00favodn\u00ed j\u00edzd\u011b lid\u00e9, jejich fyzick\u00e1 kondice nen\u00ed po zim\u011b na \u00fapln\u011b nejvy\u0161\u0161\u00ed \u00farovni?<\/strong><\/p>\n

Prvn\u00ed tr\u00e9nink: pozor na svalov\u00e9 zran\u011bn\u00ed<\/strong><\/h2>\n

\u00davodn\u00ed tr\u00e9ninky je t\u0159eba d\u00e1vkovat a m\u011bly by b\u00fdt v\u00a0lehk\u00e9m re\u017eimu. Na stupnici intenzity, kde p\u011btka bude nejt\u011b\u017e\u0161\u00ed, volte pro prvn\u00ed tr\u00e9nink maxim\u00e1ln\u011b prvn\u00ed \u010di druh\u00fd stupe\u0148. Rozhodn\u011b by se \u010dlov\u011bk po n\u00e1vratu za dve\u0159mi bytu \u010di domu nem\u011bl sesunout z\u00a0kola bez schopnosti jak\u00e9koliv dal\u0161\u00ed \u010dinnosti. Prost\u011b nehonit pr\u016fm\u011br. Jet v\u00a0rychlosti, kdy si m\u016f\u017eete pov\u00eddat.<\/p>\n

Cyklistika je vy\u010derp\u00e1vaj\u00edc\u00ed. Pokud \u00favodn\u00ed tr\u00e9ninky p\u0159e\u017eenete, rozhodn\u011b t\u011blu neud\u011bl\u00e1te dobrou slu\u017ebu. Pokud jste kolo dlouh\u00e9 t\u00fddny nevid\u011bli a odd\u00e1vali se jin\u00fdm sportovn\u00edm radov\u00e1nk\u00e1m, \u010di snad vylo\u017een\u011b lelkovali, m\u011bjte na pam\u011bti, \u017ee vytvo\u0159it si svalovou hore\u010dku \u010di dokonce svalov\u00e9 zran\u011bn\u00ed je relativn\u011b snadn\u00e9.<\/p>\n

Regenerace, kl\u00ed\u010d ke zlep\u0161en\u00ed<\/strong><\/h2>\n

Pokud se do sedla vrac\u00edte s\u00a0nulou tr\u00e9ninkov\u00fdch hodin v\u00a0p\u0159ede\u0161l\u00fdch t\u00fddnech, je ide\u00e1ln\u00ed tr\u00e9novat ka\u017ed\u00fd druh\u00fd den, aby t\u011blo dostalo prostor k\u00a0regeneraci a tr\u00e9ninkov\u00fd impuls byl \u010dast\u011bj\u0161\u00ed. Rozhodn\u011b nen\u00ed spr\u00e1vn\u00e9 zni\u010dit se b\u011bhem soboty a ned\u011ble, n\u00e1sledn\u011b pak p\u011bt dn\u016f d\u00e1vat t\u011blo dohromady na dal\u0161\u00ed v\u00edkendovou popravu.<\/p>\n

\"\"<\/a>
Prvn\u00ed tr\u00e9nink? Pozor na svalov\u00e9 zran\u011bn\u00ed. Dbejte na dobrou regeneraci. Foto: Filip Bezd\u011bk\/\u010cesk\u00fd svaz cyklistiky\/VIF Cycling<\/em><\/figcaption><\/figure>\n

Ur\u010dit\u011b nen\u00ed pro prvn\u00ed tr\u00e9nink vhodn\u00e9 za\u010d\u00ednat z nuly \u010dty\u0159hodinov\u00fdm tr\u00e9ninkem. D\u00e9lku p\u0159id\u00e1vejte postupn\u011b. A sledujte, co s v\u00e1mi ka\u017ed\u00e9 nav\u00fd\u0161en\u00ed objemu ud\u011bl\u00e1 dal\u0161\u00ed den. Za\u010dn\u011bte s hodinou a\u017e devades\u00e1ti minutami a postupn\u011b p\u0159id\u00e1vejte o t\u0159icet procent. Jestli\u017ee m\u00e1te po zim\u011b z\u00e1klad z trena\u017e\u00e9ru, b\u011b\u017eeck\u00fdch stop \u010di skialpov\u00fdch v\u00fdstup\u016f, je \u017e\u00e1douc\u00ed prvn\u00ed t\u00fdden tr\u00e9ninku v sedle kola z\u016fstat na stejn\u00e9m objemu.<\/p>\n

Dal\u0161\u00ed t\u00fdden se v p\u0159\u00edpad\u011b \u010dty\u0159hodinov\u00e9ho z\u00e1kladu posunout na p\u011bt a\u017e \u0161est podle pocitu. I tady plat\u00ed, \u017ee se p\u0159id\u00e1v\u00e1 p\u0159ibli\u017en\u011b o t\u0159icet procent. Ka\u017edop\u00e1dn\u011b st\u00e1le plat\u00ed, \u017ee je t\u0159eba za\u0159adit odpo\u010dinkov\u00e9 t\u00fddny. Ty jsou z\u00e1sadn\u00ed. Ke zlep\u0161en\u00ed nedoch\u00e1z\u00ed tr\u00e9ninkem samotn\u00fdm, ale kvalitn\u00ed regenerac\u00ed po adekv\u00e1tn\u00edm tr\u00e9ninku. Pokud unaven\u00e9mu t\u011blu nalo\u017e\u00edte dal\u0161\u00ed z\u00e1t\u011b\u017e, jen prohlubujete \u00fanavu.<\/p>\n

Jeden intervalov\u00fd tr\u00e9nink v t\u00fddnu od za\u010d\u00e1tku<\/strong><\/h2>\n

Jak nakl\u00e1dat s\u00a0intenzitou? Bez rozd\u00edlu v\u011bku zn\u00ed l\u00e9ka\u0159sk\u00e9 i tren\u00e9rsk\u00e9 doporu\u010den\u00ed jednozna\u010dn\u011b: i v\u00a0\u010dasn\u00e9m obdob\u00ed sezony za\u0159adit jeden intenzivn\u00ed, respektive intervalov\u00fd tr\u00e9nink v\u00a0t\u00fddnu.<\/p>\n

Z\u00a0hlediska kardiovaskul\u00e1rn\u00edho zdrav\u00ed by dosp\u011bl\u00fd mu\u017e m\u011bl absolvovat za t\u00fdden 150-300 minut ve st\u0159edn\u00ed intenzit\u011b, tedy p\u011bt hodin. Alternativou je 75 a\u017e 150 minut ve vysok\u00e9 intenzit\u011b. D\u011bti a dosp\u00edvaj\u00edc\u00ed by pak m\u011bli ve st\u0159edn\u00ed intenzit\u011b tr\u00e1vit denn\u011b hodinu.<\/p>\n

Z\u00e1kladem tr\u00e9ninku jsou hodiny v sedle za t\u00fdden<\/a>. V tuzemsku je vysoce zako\u0159en\u011bn\u00e1 periodizace tr\u00e9ninku. P\u011bt dn\u016f se tr\u00e9nuje, dva dny odpo\u010d\u00edv\u00e1. Nebo t\u0159i dny tr\u00e9nuje, jeden odpo\u010d\u00edv\u00e1. Samoz\u0159ejm\u011b nelze p\u0159\u00edli\u0161 pau\u0161alizovat. Je t\u0159eba vsadit na vlastn\u00ed pocit.<\/p>\n","protected":false},"excerpt":{"rendered":"

Prvn\u00ed tr\u00e9nink po zim\u011b s proslun\u011bn\u00fdmi v\u00edkendy \u010dek\u00e1 mnoho cyklist\u016f. P\u0159\u00edzniv\u00e9 po\u010das\u00ed l\u00e1k\u00e1 do sedla i milovn\u00edky j\u00edzdy na kole, […]<\/p>\n","protected":false},"author":138,"featured_media":22143,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[126,2001,56,1528,9,28,67],"global-categories":[411],"class_list":["post-28618","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-cyklistika","tag-gravel","tag-horska-cyklistika","tag-prvni-trenink","tag-silnicni-cyklistika","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nPrvn\u00ed tr\u00e9nink? Z\u00e1sadn\u011b v\u00a0n\u00edzk\u00e9 intenzit\u011b | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Prvn\u00ed tr\u00e9nink po zim\u011b s proslun\u011bn\u00fdmi v\u00edkendy \u010dek\u00e1 mnoho cyklist\u016f. P\u0159\u00edzniv\u00e9 po\u010das\u00ed l\u00e1k\u00e1 do sedla i milovn\u00edky j\u00edzdy na kole, kte\u0159\u00ed zimu netr\u00e1vili na trena\u017e\u00e9rech nebo sv\u00fdch rezervn\u00edch stroj\u00edch. Jak maj\u00ed p\u0159istoupit k \u00favodn\u00ed j\u00edzd\u011b lid\u00e9, jejich fyzick\u00e1 kondice nen\u00ed po zim\u011b na \u00fapln\u011b nejvy\u0161\u0161\u00ed \u00farovni?\" \/>\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\/03\/21\/prvni-trenink-zasadne-v-nizke-intenzite\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Prvn\u00ed tr\u00e9nink? Z\u00e1sadn\u011b v\u00a0n\u00edzk\u00e9 intenzit\u011b\" \/>\n<meta property=\"og:description\" content=\"Prvn\u00ed tr\u00e9nink po zim\u011b s proslun\u011bn\u00fdmi v\u00edkendy \u010dek\u00e1 mnoho cyklist\u016f. 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