{"id":6291,"date":"2020-03-26T15:30:44","date_gmt":"2020-03-26T13:30:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=6291"},"modified":"2020-03-26T10:45:31","modified_gmt":"2020-03-26T08:45:31","slug":"rouvy-zwift-ani-jinou-platformu-nemate-i-tak-jde-udelat-zazivny-trenink-na-trenazeru","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/03\/26\/rouvy-zwift-ani-jinou-platformu-nemate-i-tak-jde-udelat-zazivny-trenink-na-trenazeru\/","title":{"rendered":"Rouvy, Zwift ani jinou platformu nem\u00e1te? I tak jde ud\u011blat z\u00e1\u017eivn\u00fd tr\u00e9nink na trena\u017e\u00e9ru"},"content":{"rendered":"

Tr\u00e9nink v\u00a0dom\u00e1c\u00edch podm\u00ednk\u00e1ch je pro velkou \u010d\u00e1st milovn\u00edk\u016f kol aktu\u00e1ln\u011b jedinou mo\u017enost\u00ed, jak budovat fyzickou kondici. N\u011bkte\u0159\u00ed cyklist\u00e9 jsou uv\u011bzn\u011bni v\u00a0dom\u00e1c\u00ed karant\u00e9n\u011b, dal\u0161\u00ed necht\u011bj\u00ed zbyte\u010dn\u011b pokou\u0161et \u0161t\u011bst\u00ed a vyr\u00e1\u017eet za tr\u00e9ninkem b\u011bhem stavu nouze do p\u0159\u00edrody. I tak lze doma p\u0159ipravit par\u00e1dn\u00ed tr\u00e9nink pokud m\u00e1te trena\u017e\u00e9r, v\u00e1lce \u010di star\u0161\u00ed spinner.<\/strong><\/p>\n

Nen\u00ed nezbytnou podm\u00ednkou disponovat platformou Rouvy, Zwift \u010di dal\u0161\u00edmi aplikacemi, kter\u00e9 v\u011brn\u011b simuluj\u00ed p\u0159\u00edpravu ve skute\u010dn\u00e9m ter\u00e9nu. V\u017edy\u0165 kup\u0159\u00edkladu tr\u00e9nink na v\u00e1lc\u00edch je skv\u011bl\u00fd na cyklistickou techniku. A p\u0159esto\u017ee se rozhodnete sednout na p\u011bt let star\u00fd prachem zav\u00e1t\u00fd rotoped pou\u017e\u00edvan\u00fd v\u00a0minul\u00fdch letech hlavn\u011b jako v\u011b\u0161\u00e1k na pr\u00e1dlo, i tak m\u016f\u017ee b\u00fdt tr\u00e9nink ve va\u0161em byt\u011b velice pestr\u00fd.<\/p>\n

Je mo\u017en\u00e9 zam\u011b\u0159it se na kadenci, sprinty, silov\u00e9 sprinty, vytrvalost, meziprahov\u00fd tr\u00e9nink, Vo2max intervaly \u010di silovou vytrvalost. P\u0159i tr\u00e9ninkov\u00e9 jednotce je t\u0159eba v\u017edy po\u010d\u00edtat s\u00a0deseti a\u017e dvaceti minutami na zah\u0159\u00e1t\u00ed a stejn\u00fdm \u010dasov\u00fdm \u00fasekem na vyjet\u00ed. Jak tedy m\u016f\u017ee dom\u00e1c\u00ed p\u0159\u00edprava vypadat?<\/p>\n

\u00a0<\/strong>Kadence I<\/strong><\/h2>\n

Celkem 60-90 minut. Odpor nastav\u00edte minim\u00e1ln\u00ed, nikoliv v\u0161ak zcela voln\u00fd. Tepov\u00e1 frekvence je zcela irelevantn\u00ed, proto\u017ee v\u00a0maximech prost\u011b vysko\u010d\u00ed.<\/p>\n

Postupn\u011b to\u010dte 3 minuty – 90 ot\u00e1\u010dek, 2 minuty – 100 ot\u00e1\u010dek, 1 minuta – 110 ot\u00e1\u010dek, 30 sekund – 120 ot\u00e1\u010dek, 15 sekund – 130 ot\u00e1\u010dek, 15 sekund – maximum, 2 minuty voln\u011b. Pot\u00e9 zopakujte pyramidu ale zp\u011btn\u011b, za\u010d\u00edn\u00e1te tedy maximem. Cel\u00fd blok lze opakovat dvakr\u00e1t \u010di t\u0159ikr\u00e1t.<\/p>\n

\u00a0<\/strong><\/p>\n

Kadence II<\/strong><\/h2>\n

Celkem 60 a\u017e 75 minut. Minutov\u00e9 kaden\u010dn\u00ed intervaly. Motiv je jednoduch\u00fd. Po zah\u0159\u00e1t\u00ed 4 a\u017e 6 interval\u016f v\u00a0d\u00e9lce 60 sekund. Interval za\u010dn\u011bte v\u017edy mo\u017en\u00fdm maximem, kter\u00e9 udr\u017ete po dobu alespo\u0148 dvaceti vte\u0159in, zbytek intervalu doje\u010fte v\u00a0rozmez\u00ed alespo\u0148 110-120 ot\u00e1\u010dek.<\/p>\n

\"\"<\/a>
Ji\u0159\u00ed Je\u017eek p\u0159i tr\u00e9ninku na v\u00e1lc\u00edch.<\/figcaption><\/figure>\n

Alternativou jsou intervaly dlouh\u00e9 dv\u011b \u010di t\u0159i minuty bez \u00favodn\u00edho maxima, kdy to\u010d\u00edte alespo\u0148 120 ot\u00e1\u010dek.<\/p>\n

P\u011bt minut dlouhou pauzu mezi intervaly vypl\u0148te voln\u00fdm \u0161lap\u00e1n\u00edm.<\/p>\n

\u00a0<\/strong>Kadence III<\/strong><\/h2>\n

Celkem 60 minut. Po zah\u0159\u00e1t\u00ed p\u0159ijde n\u00e1sleduj\u00edc\u00ed pyramida: 10 sekund maxim\u00e1ln\u011b, 10 sekund voln\u011b, 20 sekund maxim\u00e1ln\u011b, 20 sekund voln\u011b, 30 sekund maxim\u00e1ln\u011b, 30 sekund voln\u011b,\u00a040 sekund maxim\u00e1ln\u011b, 40 sekund voln\u011b, 50 sekund maxim\u00e1ln\u011b., 50 sekund voln\u011b.<\/p>\n

\n
\"home-office-ani-karantena-ve-stavu-nouze-nejsou-prekazkou-v-treninku\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Home office ani karant\u00e9na ve stavu nouze nejsou p\u0159ek\u00e1\u017ekou v tr\u00e9ninku<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Pot\u00e9 cel\u00fd proces opakujeme sestupn\u011b \u010dili od 50 sekund po 10 sekund. Po cel\u00e9m bloku si dop\u0159ejte deset minut pauzu. Lze opakovat dvakr\u00e1t a\u017e t\u0159ikr\u00e1t. Skv\u011bl\u00e9 neuromuskul\u00e1rn\u00ed zat\u00ed\u017een\u00ed, zvl\u00e1\u0161t\u011b pokud je praktikov\u00e1no na v\u00e1lc\u00edch. Tato kadence v\u00edce n\u00e1rokuje ob\u011bhov\u00fd syst\u00e9m.<\/p>\n

Vytrvalost<\/strong><\/h2>\n

Pro skute\u010dn\u00e9 old school pravov\u011brn\u00edky. Polo\u017ete si k\u00a0trena\u017eeru na vypnut\u00e9 topen\u00ed ru\u010dn\u00edky, dost lahv\u00ed s\u00a0vodou, pop\u0159\u00edpad\u011b iontov\u00fdm n\u00e1pojem, ban\u00e1n \u010di ty\u010dku. Nachystejte mobil, tablet \u010di notebook s\u00a0dostate\u010dn\u00fdm seznamem z\u00e1znam\u016f z\u00e1vod\u016f pro motivaci, hudbu anebo prost\u011b jenom film.<\/p>\n

T\u0159i a\u017e p\u011bt hodin monot\u00f3nn\u00edho \u0161lap\u00e1n\u00ed v\u00a0p\u00e1smu dlouhodob\u00e9 z\u00e1kladn\u00ed vytrvalosti, 80 a\u017e 90 ot\u00e1\u010dek za minutu. Pos\u00edl\u00edte hodn\u011b mor\u00e1lku a v\u016fli. P\u0159istavte si do m\u00edstnosti v\u011btr\u00e1k nebo otev\u0159ete okno, ale pozor, proud\u011bn\u00ed vzduchu si regulujte pocitov\u011b, budete opravdu hodn\u011b zpocen\u00ed, tak \u017e\u00e1dn\u00fd pr\u016fvan!<\/p>\n

Silov\u00e9 sprinty<\/strong><\/h2>\n

Celkem 60 a\u017e 90 minut. Kadence 60 ot\u00e1\u010dek, 6 a\u017e 10 sekund silov\u00fd sprint vsed\u011b, subjektivn\u011b t\u011b\u017ek\u00e9 zat\u00ed\u017een\u00ed, ide\u00e1ln\u00ed na spinneru, pauza mezi intervaly 2 minuty. Opakujte dokud m\u016f\u017eete. T\u0159eba 20 sprint\u016f. Pro za\u010d\u00e1te\u010dn\u00edky je doporu\u010den\u00ed 3 a\u017e 5 sprint\u016f s\u00a0pauzou 5 a\u017e 10 minut mezi bloky, celkem 3 bloky. Nebo v\u00a0jednom cel\u00e9m bloku a postupn\u011b navy\u0161ovat po\u010det opakov\u00e1n\u00ed, nap\u0159. 6 \u2013 8 \u2013 12, atd.<\/p>\n

Tento motiv lze pou\u017e\u00edt i jako kaden\u010dn\u00ed sprinty pro uvoln\u011bn\u00ed doln\u00edch kon\u010detin po silov\u00fdch intervalech. Bohat\u011b pak posta\u010d\u00ed ve f\u00e1zi vyjet\u00ed 2 \u2013 3 intervaly. Nebo kr\u00e1tk\u00e9 sprinty na ot\u00e1\u010dk\u00e1ch do maxima.<\/p>\n

 <\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Tr\u00e9nink v\u00a0dom\u00e1c\u00edch podm\u00ednk\u00e1ch je pro velkou \u010d\u00e1st milovn\u00edk\u016f kol aktu\u00e1ln\u011b jedinou mo\u017enost\u00ed, jak budovat fyzickou kondici. N\u011bkte\u0159\u00ed cyklist\u00e9 jsou uv\u011bzn\u011bni […]<\/p>\n","protected":false},"author":122,"featured_media":5058,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[838,27,849,28],"global-categories":[411],"class_list":["post-6291","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-trenazer","tag-trenink","tag-valce","tag-zdravi","global-categories-cycling"],"yoast_head":"\nRouvy, Zwift ani jinou platformu nem\u00e1te? I tak jde ud\u011blat z\u00e1\u017eivn\u00fd tr\u00e9nink na trena\u017e\u00e9ru | \u0160koda We Love Cycling - \u010cesk\u00e1 republika<\/title>\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\/2020\/03\/26\/rouvy-zwift-ani-jinou-platformu-nemate-i-tak-jde-udelat-zazivny-trenink-na-trenazeru\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Rouvy, Zwift ani jinou platformu nem\u00e1te? I tak jde ud\u011blat z\u00e1\u017eivn\u00fd tr\u00e9nink na trena\u017e\u00e9ru\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e9nink v\u00a0dom\u00e1c\u00edch podm\u00ednk\u00e1ch je pro velkou \u010d\u00e1st milovn\u00edk\u016f kol aktu\u00e1ln\u011b jedinou mo\u017enost\u00ed, jak budovat fyzickou kondici. 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