{"id":6325,"date":"2020-03-30T18:30:07","date_gmt":"2020-03-30T16:30:07","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=6325"},"modified":"2020-03-30T09:18:14","modified_gmt":"2020-03-30T07:18:14","slug":"jak-v-cyklistice-pouzivat-vyplach-ust-sacharidovym-napojem","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/03\/30\/jak-v-cyklistice-pouzivat-vyplach-ust-sacharidovym-napojem\/","title":{"rendered":"Jak v cyklistice pou\u017e\u00edvat v\u00fdplach \u00fast sacharidov\u00fdm n\u00e1pojem?"},"content":{"rendered":"

Cyklist\u00e9 spol\u00e9hali na sacharidy jako palivo u\u017e od \u00fapln\u00fdch za\u010d\u00e1tk\u016f Tour de France p\u0159ed v\u00edce ne\u017e 100 lety. A d\u011blali to proto, \u017ee sacharidy dok\u00e1\u017e\u00ed sportovn\u00ed v\u00fdkonnost, zejm\u00e9na tu z\u00e1vodn\u00ed ve vysok\u00e9 intenzit\u011b, v\u00fdrazn\u011b podpo\u0159it. V\u011bd\u011bli jste ale, \u017ee sacharidy mohou pozitivn\u011b ovlivnit v\u00e1\u0161 v\u00fdkon pouh\u00fdm v\u00fdplachem \u00fast? Jak spr\u00e1vn\u011b tuto techniku pou\u017e\u00edvat?<\/strong><\/p>\n

 <\/p>\n

Zvy\u0161uje v\u00fdkonnost<\/strong><\/h2>\n

V\u00fdplach \u00fast sacharidov\u00fdm n\u00e1pojem m\u00e1 stejn\u011b jako konzumace sacharid\u016f schopnost zv\u00fd\u0161it v\u00fdkonnost. I kdy\u017e to mo\u017en\u00e1 zn\u00ed zvl\u00e1\u0161tn\u011b, deset ze \u010dtrn\u00e1cti studi\u00ed, kter\u00e9 byly na toto t\u00e9ma od roku 2004 provedeny ukazuj\u00ed, \u017ee sacharidov\u00e9 v\u00fdplachy \u00fast opravdu funguj\u00ed.<\/p>\n

\n
\"horka-cokolada-redukuje-depresivni-symptomy\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Ho\u0159k\u00e1 \u010dokol\u00e1da redukuje depresivn\u00ed symptomy<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Mezi cyklisty se roz\u0161\u00ed\u0159ily zejm\u00e9na d\u00edky popularizaci tr\u00e9ninkov\u00fdch strategi\u00ed \u201etrain low\u201c neboli tr\u00e9ninku na la\u010dno, tr\u00e9ninku se sn\u00ed\u017een\u00fdm stavem glykogenu, dvouf\u00e1zov\u00e9mu tr\u00e9ninku, nebo tr\u00e9ninku bez p\u0159\u00edsunu sacharid\u016f.<\/p>\n

Probl\u00e9m takov\u00fdch tr\u00e9nink\u016f je, \u017ee bez sacharid\u016f m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 zvl\u00e1dnout po\u017eadovanou intenzitu a objem tr\u00e9ninku. A p\u0159esn\u011b z\u00a0t\u011bchto d\u016fvod\u016f jsou v\u00fdplachy \u00fast velmi u\u017eite\u010dn\u00e9. Pom\u016f\u017eou udr\u017eet vysokou v\u00fdkonnost, ani\u017e by cyklista musel sacharidy vst\u0159ebat a t\u00edm poru\u0161it \u201etrain low\u201c segment.<\/p>\n

 <\/p>\n

Ide\u00e1ln\u011b deset vte\u0159in ka\u017ed\u00fdch p\u011bt a\u017e deset minut<\/strong><\/h2>\n

V\u011bt\u0161ina studi\u00ed na toto t\u00e9ma doporu\u010duje p\u011bti a\u017e deseti vte\u0159inov\u00fd v\u00fdplach slazen\u00fdm n\u00e1pojem v\u00a0pravideln\u00fdch intervalech s\u00a0t\u00edm, \u017ee na konci ka\u017ed\u00e9ho v\u00fdplachu se n\u00e1poj kompletn\u011b vyplivne. Kdy\u017e intenzita tr\u00e9ninku umo\u017en\u00ed lehk\u00e9 d\u00fdch\u00e1n\u00ed, m\u016f\u017eete vyplachovat cel\u00fdch deset vte\u0159in p\u0159ed vyplivnut\u00edm.<\/p>\n

S\u00a0rostouc\u00ed intenzitou z\u00e1t\u011b\u017ee a d\u00fdch\u00e1n\u00ed pak sta\u010d\u00ed, kdy\u017e zvl\u00e1dnete p\u011bt vte\u0159in, p\u0159\u00edpadn\u011b m\u016f\u017eete p\u00e1r minut po\u010dkat, pokud m\u00e1 p\u0159ij\u00edt rovinka nebo klidn\u011bj\u0161\u00ed pas\u00e1\u017e. V\u00a0ide\u00e1ln\u00edm p\u0159\u00edpad\u011b je vhodn\u00e9 takov\u00fd v\u00fdplach d\u011blat ka\u017ed\u00fdch p\u011bt a\u017e deset minut v\u00a0pr\u016fb\u011bhu prvn\u00edch \u0161edes\u00e1ti a\u017e devades\u00e1ti minut\u00e1ch tr\u00e9ninku.<\/p>\n

 <\/p>\n

Jak\u00e9 n\u00e1poje se hod\u00ed? Sta\u010d\u00ed i oby\u010dejn\u00fd cukr<\/strong><\/h2>\n

Nen\u00ed pot\u0159eba k\u00a0v\u00fdplach\u016fm pou\u017e\u00edvat drah\u00e9 isotonick\u00e9 sportovn\u00ed n\u00e1poje. Spektrum iont\u016f v\u00a0t\u011bchto n\u00e1poj\u00edch nem\u00e1 \u017e\u00e1dn\u00fd dodate\u010dn\u00fd vliv, pokud je vyplivneme, tak\u017ee by \u0161lo o zbyte\u010dn\u00e9 pl\u00fdtv\u00e1n\u00ed.<\/p>\n

\"Nino<\/a>
Nino Schurter, olympijsk\u00fd \u0161ampion, se ob\u010derstvuje b\u011bhem z\u00e1vodu. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

V\u0161e, co pot\u0159ebujete v\u00a0n\u00e1poji m\u00edt jsou sacharidy. Velmi dob\u0159e funguje gluk\u00f3za, maltodextrin nebo sachar\u00f3za. M\u016f\u017eete pou\u017e\u00edt v\u00a0podstat\u011b jak\u00fdkoli d\u017eus nebo slazen\u00fd n\u00e1poj, kter\u00fd m\u00e1te zrovna doma v\u00a0ledni\u010dce. Vyhn\u011bte se pouze n\u00e1poj\u016fm s\u00a0um\u011bl\u00fdmi sladidly, ty by po\u017eadovan\u00fd efekt nep\u0159inesly. P\u0159\u00edpadn\u011b m\u016f\u017eete n\u00e1poj vyrobit sami. Rozm\u00edchejte p\u0159ibli\u017en\u011b 30 g b\u00edl\u00e9ho cukru (n\u011bco m\u00e1lo p\u0159es 2 l\u017e\u00edce) v\u00a0500 ml vody a je to.<\/p>\n

 <\/p>\n

Komu je sacharidov\u00fd v\u00fdplach ur\u010den\u00fd?<\/strong><\/h2>\n

Mo\u017en\u00e1 v\u00e1m to bude zn\u00edt komicky, ale je zde zcela nam\u00edst\u011b p\u0159ipomenut\u00ed \u010di\u0161t\u011bn\u00ed zub\u016f. Vrcholov\u00ed sportovci nadm\u011brn\u011b trp\u00ed na zubn\u00ed pot\u00ed\u017ee i p\u0159es kvalitn\u00ed dent\u00e1ln\u00ed hygienu pr\u00e1v\u011b kv\u016fli velk\u00e9 konzumaci slazen\u00fdch n\u00e1poj\u016f. Pravideln\u00e9 \u010di\u0161t\u011bn\u00ed zub\u016f a n\u00e1v\u0161t\u011bvy zuba\u0159e jsou tedy velice d\u016fle\u017eit\u00e9, pokud slazen\u00e9 n\u00e1poje v tr\u00e9ninku pou\u017e\u00edv\u00e1te.<\/p>\n

\n
\"polovina-profiku-trpi-zubnimi-kazy-i-kdyz-cisti-2x-denne-welovecycling-cr\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Polovina prof\u00edk\u016f trp\u00ed zubn\u00edmi kazy, i kdy\u017e \u010dist\u00ed 2x denn\u011b<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Sacharidov\u00e9 v\u00fdplachy nejsou zrovna praktick\u00e9 pro z\u00e1vod\u011bn\u00ed na dr\u00e1ze, cyklokros \u010di r\u016fzn\u00e9 z\u00e1vody horsk\u00fdch kol, kde se od za\u010d\u00e1tku a\u017e do konce jede na doraz a je pot\u0159eba zvl\u00e1dat n\u00e1ro\u010dn\u00fd ter\u00e9n. V\u00a0takov\u00e9m p\u0159\u00edpad\u011b je p\u0159edstava, \u017ee cyklista bude pravideln\u011b sund\u00e1vat ruce z\u00a0\u0159\u00edd\u00edtek na p\u011bt a\u017e deset vte\u0159in nere\u00e1ln\u00e1.<\/p>\n

\"Ond\u0159ej<\/a>
Ond\u0159ej Cink p\u0159ed startem z\u00e1vodu na ob\u010derstvovac\u00ed stanici. Foto: Michal \u010cerven\u00fd<\/em><\/figcaption><\/figure>\n

Nejlep\u0161\u00ed vyu\u017eit\u00ed najdou v\u00fdplachy p\u0159i ji\u017e zm\u00edn\u011bn\u00fdch \u201etrain low\u201c strategi\u00edch, kde je pot\u0159eba t\u011blo nakopnout bez konzumace sacharid\u016f. V\u00fdplachy m\u016f\u017eou b\u00fdt tak\u00e9 v\u00fdbornou volbou pro cyklisty, kte\u0159\u00ed netoleruj\u00ed dob\u0159e j\u00eddlo p\u0159ed tr\u00e9ninkem \u010di z\u00e1vodem. D\u00edky v\u00fdplachu sacharidov\u00fdm n\u00e1pojem m\u016f\u017eou nejen zv\u00fd\u0161it v\u00fdkonnost, ani\u017e by riskovali za\u017e\u00edvac\u00ed pot\u00ed\u017ee, ale j\u00edzdu si pravd\u011bpodobn\u011b u\u017eij\u00ed o n\u011bco v\u00edce ne\u017e na la\u010dno.<\/p>\n

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

Cyklist\u00e9 spol\u00e9hali na sacharidy jako palivo u\u017e od \u00fapln\u00fdch za\u010d\u00e1tk\u016f Tour de France p\u0159ed v\u00edce ne\u017e 100 lety. A d\u011blali […]<\/p>\n","protected":false},"author":122,"featured_media":6343,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[850,27,17,67],"global-categories":[411],"class_list":["post-6325","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-sacharidovy-napoj","tag-trenink","tag-vyziva","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nJak v cyklistice pou\u017e\u00edvat v\u00fdplach \u00fast sacharidov\u00fdm n\u00e1pojem? | \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\/30\/jak-v-cyklistice-pouzivat-vyplach-ust-sacharidovym-napojem\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak v cyklistice pou\u017e\u00edvat v\u00fdplach \u00fast sacharidov\u00fdm n\u00e1pojem?\" \/>\n<meta property=\"og:description\" content=\"Cyklist\u00e9 spol\u00e9hali na sacharidy jako palivo u\u017e od \u00fapln\u00fdch za\u010d\u00e1tk\u016f Tour de France p\u0159ed v\u00edce ne\u017e 100 lety. 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