{"id":28964,"date":"2025-04-17T09:36:58","date_gmt":"2025-04-17T07:36:58","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=28964"},"modified":"2025-04-17T09:36:58","modified_gmt":"2025-04-17T07:36:58","slug":"trenink-a-pet-nejcastejsich-chyb-ktere-cykliste-pachaji-kazde-jaro","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2025\/04\/17\/trenink-a-pet-nejcastejsich-chyb-ktere-cykliste-pachaji-kazde-jaro\/","title":{"rendered":"Tr\u00e9nink a p\u011bt nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 cyklist\u00e9 p\u00e1chaj\u00ed ka\u017ed\u00e9 jaro"},"content":{"rendered":"

Jaro nab\u00edr\u00e1 na obr\u00e1tk\u00e1ch, tr\u00e9nink zrovna tak a vy jako cyklist\u00e9 si do n\u011bj pravd\u011bpodobn\u011b nesete n\u011bjak\u00fd c\u00edl: vylep\u0161en\u00ed osobn\u00edho rekordu na sv\u00e9m kopci, prvn\u00ed z\u00e1vod nebo t\u0159eba jen zasko\u010dit kamar\u00e1dy na skupinov\u00fdch vyj\u00ed\u017e\u010fk\u00e1ch. Spole\u010dn\u00fdm jmenovatelem v\u0161ech met je snaha vyt\u011b\u017eit ze sebe to nejlep\u0161\u00ed. I kdy\u017e m\u00e1me v \u00famyslu tvrd\u011b tr\u00e9novat, \u010dasto si sami h\u00e1z\u00edme klacky pod nohy. Jak\u00fdch je p\u011bt nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 cyklist\u00e9 p\u00e1chaj\u00ed ka\u017ed\u00e9 jaro?<\/strong><\/p>\n

Mak\u00e1te tvrd\u011b, ale va\u0161e v\u00fdkonnost stagnuje nebo dokonce kles\u00e1? \u010casto se je to t\u00edm, \u017ee d\u011bl\u00e1te b\u011b\u017en\u00e9 chyby, kter\u00e9 lze snadno napravit. Te\u010f na chv\u00edli s\u00e1hn\u011bte na brzdu a zjist\u011bte, jestli nepad\u00e1te do n\u011bkter\u00e9 z n\u00e1sleduj\u00edc\u00edch past\u00ed.<\/p>\n

Vysok\u00e1 intenzita p\u0159i \u201eLEHK\u00ddCH\u201c J\u00cdZD\u00c1CH<\/strong><\/h2>\n

Tato chyba je velmi \u010dast\u00e1 a objevuje se ve dvou podob\u00e1ch: bu\u010f lid\u00e9 jedou podle c\u00edlov\u00e9 pr\u016fm\u011brn\u00e9 rychlosti m\u00edsto relativn\u00ed intenzity, nebo neust\u00e1le \u0161lapou na horn\u00ed hranici z\u00f3ny 2. Lehk\u00e9 j\u00edzdy v\u0161ak maj\u00ed b\u00fdt opravdu lehk\u00e9 \u2013 umo\u017e\u0148uj\u00ed v\u00e1m absolvovat dlouh\u00e9 trasy bez nadm\u011brn\u00e9 \u00fanavy. Pokud intenzitu p\u0159e\u017eenete, nejen\u017ee naru\u0161\u00edte adapta\u010dn\u00ed mechanismy, ale tak\u00e9 se p\u0159iprav\u00edte o energii pro n\u00e1sledn\u00e9 tr\u00e9ninky s vy\u0161\u0161\u00edm v\u00fdkonem.<\/p>\n

\u0158e\u0161en\u00ed je jednoduch\u00e9 \u2013 zpomalte a udr\u017eujte st\u00e1l\u00e9 tempo. Jako ukazatel intenzity je lep\u0161\u00ed sledovat tepovou frekvenci ne\u017e v\u00fdkon \u010di rychlost \u2013 pokud v\u00edte, \u017ee va\u0161e z\u00f3na 2 odpov\u00edd\u00e1 130\u2013140 tep\u016fm za minutu, dr\u017ete se v tomto rozmez\u00ed.<\/p>\n

Nedostate\u010dn\u00e9 dopl\u0148ov\u00e1n\u00ed energie<\/strong><\/h2>\n

Taky v\u00e1m \u0159\u00edkaj\u00ed, \u017ee \u201ep\u0159i n\u00edzk\u00e9 intenzit\u011b spalujete jen tuky, tak\u017ee sacharidy nejsou pot\u0159eba.\u201c T\u011blo v\u017edy spaluje jak tuky, tak sacharidy, jen v r\u016fzn\u00e9m pom\u011bru v z\u00e1vislosti na intenzit\u011b. P\u0159esto mnoho cyklist\u016f p\u0159ij\u00edm\u00e1 na dlouh\u00fdch vyj\u00ed\u017e\u010fk\u00e1ch p\u0159\u00edli\u0161 m\u00e1lo sacharid\u016f, nap\u0159\u00edklad jen malou ty\u010dinku s 20 g sacharid\u016f za hodinu. Tento p\u0159\u00edstup m\u016f\u017ee negativn\u011b ovlivnit v\u00fdkon, omezit adaptace a v\u00e9st k nadm\u011brn\u00e9 \u00fanav\u011b.<\/p>\n

\"Gely<\/a>
Gely \u010di jin\u00fd zp\u016fsob dopln\u011bn\u00ed energie p\u0159edstavuje kl\u00ed\u010d, aby byl tr\u00e9nink \u00fasp\u011b\u0161n\u00fd.<\/em><\/figcaption><\/figure>\n

Nemus\u00edte nutn\u011b p\u0159ij\u00edmat 120 gram\u016f sacharid\u016f za hodinu, jako to dnes d\u011blaj\u00ed prof\u00edci, ale 40\u201360 g je rozumn\u00e9 mno\u017estv\u00ed. To zajist\u00ed lep\u0161\u00ed regeneraci, efektivn\u011bj\u0161\u00ed adaptace a sn\u00ed\u017e\u00ed chut\u011b na nezdrav\u00e9 j\u00eddlo po j\u00edzd\u011b, co\u017e pom\u016f\u017ee udr\u017eet optim\u00e1ln\u00ed t\u011blesnou hmotnost.<\/p>\n

Tr\u00e9nink s nemoc\u00ed<\/strong><\/h2>\n

Mnoho cyklist\u016f se vrac\u00ed k tr\u00e9ninku p\u0159\u00edli\u0161 brzy po nemoci nebo se sna\u017e\u00ed dohnat zame\u0161kan\u00e9 hodiny. Velk\u00e1 chyba, kter\u00e1 \u010dasto vede k prodlou\u017een\u00ed nemoci nebo k opakovan\u00fdm zdravotn\u00edm probl\u00e9m\u016fm.<\/p>\n

\n
\"proc-jsou-milionove-hodinky-v-pelotonu-vitane\"\/<\/a><\/div>
\n Z\u00c1BAVA<\/a>\n <\/div>\n
\n \n

Pro\u010d jsou milionov\u00e9 hodinky v pelotonu v\u00edtan\u00e9?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Jakmile p\u0159\u00edznaky nemoci odezn\u00ed, doporu\u010dujeme je\u0161t\u011b jeden den nav\u00edc p\u0159idat. Pokud jste onemocn\u011bli uprost\u0159ed tr\u00e9ninkov\u00e9ho cyklu, prvn\u00ed t\u00fdden po n\u00e1vratu tr\u00e9nujte s ni\u017e\u0161\u00ed intenzitou a pot\u00e9 se postupn\u011b vra\u0165te k norm\u00e1lu.<\/p>\n

Zanedb\u00e1v\u00e1n\u00ed silov\u00e9ho tr\u00e9ninku<\/strong><\/h2>\n

Silov\u00fd tr\u00e9nink je skv\u011bl\u00fdm n\u00e1strojem pro zlep\u0161en\u00ed celkov\u00e9 v\u00fdkonnosti, zv\u00fd\u0161en\u00ed hustoty kost\u00ed a sn\u00ed\u017een\u00ed rizika zran\u011bn\u00ed. Nemus\u00edte \u00fapln\u011b chodit do posilovny \u2013 cvi\u010dit m\u016f\u017eete i doma s vlastn\u00ed vahou. Mezi u\u017eite\u010dn\u00e9 cviky pat\u0159\u00ed d\u0159epy na jedn\u00e9 noze, zved\u00e1n\u00ed p\u00e1nve s jednou nohou nebo r\u016fzn\u00e9 v\u00fdskoky.<\/p>\n

\"\"<\/a>
Tr\u00e9nink ka\u017ed\u00e9ho cyklisty by se nem\u011bl skl\u00e1dat jenom z kilometr\u016f v sedle kola.<\/em><\/figcaption><\/figure>\n

Pokud m\u00e1te \u010dinky nebo kettlebelly, p\u0159idejte d\u0159epy. Kl\u00ed\u010dem je pravidelnost \u2013 ide\u00e1ln\u011b dvakr\u00e1t t\u00fddn\u011b po cel\u00fd rok. Vyhn\u011bte se vysok\u00e9mu po\u010dtu opakov\u00e1n\u00ed a nadm\u011brn\u00fdm vah\u00e1m.<\/p>\n

P\u0159\u00edli\u0161 n\u00edzk\u00e1 kadence<\/strong><\/h2>\n

Intervaly s n\u00edzkou kadenc\u00ed se pou\u017e\u00edvaj\u00ed k rozvoji s\u00edly, ale pokud n\u00edzkou kadenci<\/a> udr\u017eujete i p\u0159i b\u011b\u017en\u00fdch dlouh\u00fdch j\u00edzd\u00e1ch, m\u016f\u017ee to v\u00e9st k nadm\u011brn\u00e9 svalov\u00e9 \u00fanav\u011b a omezit celkov\u00fd v\u00fdvoj. Jedn\u00edm z hlavn\u00edch c\u00edl\u016f vytrvalostn\u00edho tr\u00e9ninku je zv\u00fd\u0161en\u00ed po\u010dtu kapil\u00e1r ve svalech, co\u017e umo\u017e\u0148uje lep\u0161\u00ed p\u0159\u00edsun kysl\u00edku.<\/p>\n

\n
\"vrati-silna-generace-cesko-na-vrchol\"\/<\/a><\/div>
\n Cyklistika<\/a>\n <\/div>\n
\n \n

Vr\u00e1t\u00ed siln\u00e1 generace \u010cesko na vrchol?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

R\u016fst t\u011bchto kapil\u00e1r souvis\u00ed sp\u00ed\u0161e s po\u010dtem svalov\u00fdch kontrakc\u00ed ne\u017e s jejich intenzitou \u2013 tedy \u017ee vy\u0161\u0161\u00ed kadence tedy m\u016f\u017ee znamenat v\u011bt\u0161\u00ed p\u0159\u00ednos. Ide\u00e1ln\u00ed rozsah se pohybuje mezi 80\u2013100 ot\u00e1\u010dkami za minutu. Odstra\u0148te tyto chyby a posunete se na novou \u00farove\u0148!<\/p>\n","protected":false},"excerpt":{"rendered":"

Jaro nab\u00edr\u00e1 na obr\u00e1tk\u00e1ch, tr\u00e9nink zrovna tak a vy jako cyklist\u00e9 si do n\u011bj pravd\u011bpodobn\u011b nesete n\u011bjak\u00fd c\u00edl: vylep\u0161en\u00ed osobn\u00edho […]<\/p>\n","protected":false},"author":138,"featured_media":10772,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[4154,126,56,2791,9,1750,27,4155,67],"global-categories":[411],"class_list":["post-28964","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravi-a-trenink","tag-5-nejcastejsich-chyb","tag-cyklistika","tag-horska-cyklistika","tag-kadence-slapani","tag-silnicni-cyklistika","tag-silovy-trenink","tag-trenink","tag-trenink-s-nemoci","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nTr\u00e9nink a p\u011bt nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 cyklist\u00e9 p\u00e1chaj\u00ed ka\u017ed\u00e9 jaro | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\n<meta name=\"description\" content=\"Jaro nab\u00edr\u00e1 na obr\u00e1tk\u00e1ch, tr\u00e9nink zrovna tak a vy jako cyklist\u00e9 si do n\u011bj pravd\u011bpodobn\u011b nesete n\u011bjak\u00fd c\u00edl: vylep\u0161en\u00ed osobn\u00edho rekordu na sv\u00e9m kopci, prvn\u00ed z\u00e1vod nebo t\u0159eba jen zasko\u010dit kamar\u00e1dy na skupinov\u00fdch vyj\u00ed\u017e\u010fk\u00e1ch. Spole\u010dn\u00fdm jmenovatelem v\u0161ech met je snaha vyt\u011b\u017eit ze sebe to nejlep\u0161\u00ed. I kdy\u017e m\u00e1me v \u00famyslu tvrd\u011b tr\u00e9novat, \u010dasto si sami h\u00e1z\u00edme klacky pod nohy. Jak\u00fdch je p\u011bt nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 cyklist\u00e9 p\u00e1chaj\u00ed ka\u017ed\u00e9 jaro?\" \/>\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\/04\/17\/trenink-a-pet-nejcastejsich-chyb-ktere-cykliste-pachaji-kazde-jaro\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9nink a p\u011bt nej\u010dast\u011bj\u0161\u00edch chyb, kter\u00e9 cyklist\u00e9 p\u00e1chaj\u00ed ka\u017ed\u00e9 jaro\" \/>\n<meta property=\"og:description\" content=\"Jaro nab\u00edr\u00e1 na obr\u00e1tk\u00e1ch, tr\u00e9nink zrovna tak a vy jako cyklist\u00e9 si do n\u011bj pravd\u011bpodobn\u011b nesete n\u011bjak\u00fd c\u00edl: vylep\u0161en\u00ed osobn\u00edho rekordu na sv\u00e9m kopci, prvn\u00ed z\u00e1vod nebo t\u0159eba jen zasko\u010dit kamar\u00e1dy na skupinov\u00fdch vyj\u00ed\u017e\u010fk\u00e1ch. Spole\u010dn\u00fdm jmenovatelem v\u0161ech met je snaha vyt\u011b\u017eit ze sebe to nejlep\u0161\u00ed. I kdy\u017e m\u00e1me v \u00famyslu tvrd\u011b tr\u00e9novat, \u010dasto si sami h\u00e1z\u00edme klacky pod nohy. 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