{"id":6488,"date":"2020-04-07T09:00:55","date_gmt":"2020-04-07T07:00:55","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=6488"},"modified":"2020-04-21T10:02:12","modified_gmt":"2020-04-21T08:02:12","slug":"z-gauce-na-cyklomaraton-treninkovy-plan-na-prvni-tyden-nabirani-sebevedomi-v-sedle","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/04\/07\/z-gauce-na-cyklomaraton-treninkovy-plan-na-prvni-tyden-nabirani-sebevedomi-v-sedle\/","title":{"rendered":"Z gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na prvn\u00ed t\u00fdden: nab\u00edr\u00e1n\u00ed sebev\u011bdom\u00ed v sedle"},"content":{"rendered":"

Sn\u00edte o absolvov\u00e1n\u00ed z\u00e1vodu seri\u00e1lu Nova Cup \u010di Kolo pro \u017eivot? M\u00e1te v\u0161ak sou\u010dasn\u011b pocit, \u017ee cyklomaraton je na v\u00e1s p\u0159\u00edli\u0161, proto\u017ee jste sp\u00ed\u0161e gau\u010dov\u00fd povale\u010d nebo v\u00e1s prost\u011b epidemie koronaviru v sou\u010dtu s p\u0159edchoz\u00edm zimn\u00edm obdob\u00edm p\u0159i\u0161pendlila do pohodl\u00ed va\u0161eho domova?\u00a0<\/strong><\/p>\n

We Love Cycling ka\u017ed\u00fd t\u00fdden p\u0159inese jeden d\u00edl origin\u00e1ln\u00edho seri\u00e1lu \u00a0se sedmidenn\u00edm tr\u00e9ninkov\u00fdm pl\u00e1nem, v n\u011bm\u017e v\u00e1m uk\u00e1\u017eeme, \u017ee p\u0159ipravit se na pades\u00e1t kilometr\u016f dlouh\u00fd MTB cyklomaraton lze i v situaci, kdy skute\u010dn\u011b za\u010d\u00edn\u00e1te pr\u00e1v\u011b z gau\u010de. Nemus\u00edte um\u011bt m\u011b\u0159it watty ani jezdit s hrudn\u00edm p\u00e1sem. Sta\u010d\u00ed kdy\u017e budete pravideln\u011b tr\u00e9novat podle na\u0161eho jednoduch\u00e9ho pl\u00e1nu a za 8 t\u00fddn\u016f budete p\u0159ipraveni.<\/p>\n

\n
\"angi-crash-senzor-pomocnik-pro-pripad-padu-na-silnici-i-v-terenu\"\/<\/a><\/div>
\n Bezpe\u010dnost<\/a>\n <\/div>\n
\n \n

ANGi crash senzor. Pomocn\u00edk pro p\u0159\u00edpad p\u00e1du na silnici i v ter\u00e9nu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

\u00dasp\u011b\u0161n\u011b absolvovat MTB cyklomaraton v\u0161ak nen\u00ed jen o tr\u00e9nov\u00e1n\u00ed. Abyste si ze z\u00e1vodu odnesli p\u0159\u00edjemn\u00fd z\u00e1\u017eitek, je pot\u0159eba v\u011bd\u011bt jak na sportovn\u00ed stravu, hydrataci, techniku j\u00edzdy v\u00a0ter\u00e9nu, \u00fadr\u017ebu kola a vybaven\u00ed. Tomu v\u0161emu se budeme v\u00a0pr\u016fb\u011bhu tohoto seri\u00e1lu v\u011bnovat. Pro ty, co je\u0161t\u011b cyklistick\u00fd z\u00e1vod neabsolvovali m\u00e1me p\u0159ipraveny rady, jak se vyhnout typick\u00fdm za\u010d\u00e1te\u010dnick\u00fdm chyb\u00e1m.<\/p>\n

Tr\u00e9ninkov\u00e9 tempo<\/strong><\/h2>\n

\u0158ada za\u010d\u00ednaj\u00edc\u00edch cyklist\u016f si pod pojmem tr\u00e9ninkov\u00fd pl\u00e1n p\u0159edstav\u00ed pot\u00edc\u00edho se z\u00e1vodn\u00edka, kter\u00fd lap\u00e1 po dechu mezi intervaly. Realita je v\u0161ak takov\u00e1, \u017ee a\u0165 u\u017e prof\u00edk nebo nov\u00e1\u010dek, v\u011bt\u0161ina tr\u00e9ninku se bude odehr\u00e1vat v\u00a0relativn\u011b n\u00edzk\u00e9 intenzit\u011b. Nen\u00ed teda t\u0159eba m\u00edt p\u0159ed tr\u00e9ninkov\u00fdm pl\u00e1nem p\u0159ehnan\u00fd respekt ani pokud je toto v\u00e1\u0161 prvn\u00ed. Pro \u00fa\u010dely na\u0161eho jednoduch\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu budeme rozli\u0161ovat t\u0159i \u00farovn\u011b intenzity.<\/p>\n

Pov\u00eddac\u00ed tempo (PT)<\/strong><\/h2>\n

V\u00a0tomto tempu str\u00e1v\u00edte v\u011bt\u0161inu tr\u00e9nink\u016f. N\u00e1zev napov\u00edd\u00e1, \u017ee je to lehk\u00e9 tempo, p\u0159i kter\u00e9m byste m\u011bli b\u00fdt schopni bez probl\u00e9m\u016f v\u00e9st konverzaci. Za\u010d\u00e1te\u010dnickou chybou u tohoto tempa je \u010dasto pr\u00e1v\u011b p\u0159\u00edli\u0161 vysok\u00e1 intenzita. Nebojte se jet opravdu pomalu, c\u00edlem tr\u00e9ninku nen\u00ed t\u011blo poka\u017ed\u00e9 zni\u010dit, ale d\u00e1t mu po\u017eadovan\u00fd tr\u00e9ninkov\u00fd impuls.<\/p>\n

\"\"<\/a>
NOVA Cup 2019, start z\u00e1vodu v Hradci Kr\u00e1lov\u00e9.<\/em><\/figcaption><\/figure>\n

St\u0159edn\u00ed tempo (ST)<\/strong><\/h2>\n

V\u00a0n\u011bkter\u00fdch tr\u00e9ninc\u00edch budeme zrychlovat do st\u0159edn\u00edho tempa, aby si t\u011blo zvykalo na intenzitu bli\u017e\u0161\u00ed z\u00e1vodu a aby se rozv\u00edjely dal\u0161\u00ed aspekty vytrvalosti. V\u00a0tomto tempu byste m\u011bli zaznamenat zrychlen\u00e9 d\u00fdch\u00e1n\u00ed a b\u00fdt schopni pouze \u00fatr\u017ekov\u00e9 komunikace. Nejedn\u00e1 se v\u0161ak o maxim\u00e1ln\u00ed z\u00e1t\u011b\u017e, m\u011bli byste takto b\u00fdt schopni jet souvisle po 30 a\u017e 60 minut.<\/p>\n

Tvrd\u00e9 tempo (TT)<\/strong><\/h2>\n

Tvrd\u00e9 tempo vyu\u017eijeme pouze n\u011bkolikr\u00e1t za cel\u00fdch 8 t\u00fddn\u016f p\u0159i tr\u00e9ninku v kopc\u00edch. P\u0159i tomto tempu byste m\u011bli zaznamenat usilovn\u00e9 d\u00fdch\u00e1n\u00ed a nem\u011bli byste p\u0159i n\u011bm b\u00fdt schopni mluvit. Nejedn\u00e1 se v\u0161ak o sprint, i toto tempo byste m\u011bli b\u00fdt schopni udr\u017eet po n\u011bkolik minut.<\/p>\n

\u00a0<\/strong>Tr\u00e9ninkov\u00fd pl\u00e1n na prvn\u00ed t\u00fdden<\/strong><\/h2>\n

V\u00a0prvn\u00edm t\u00fddnu bude tr\u00e9nink jen o zvyk\u00e1n\u00ed si na kolo a nab\u00edr\u00e1n\u00ed sebev\u011bdom\u00ed v\u00a0sedle. Napl\u00e1nov\u00e1ny jsou t\u0159i t\u0159icetiminut\u00e9 j\u00edzdy po rovin\u011b v\u00a0pov\u00eddac\u00edm tempu v\u00a0\u00fater\u00fd, ve \u010dtvrtek a v\u00a0ned\u011bli. Nen\u00ed d\u016fle\u017eit\u00e9 kolik za t\u011bch 30 minut ujedete, hlavn\u00edm c\u00edlem je za\u010d\u00edt budovat n\u00e1vyk pravideln\u00e9 cyklistiky. T\u0159i tr\u00e9ninky si m\u016f\u017eete rozlo\u017eit i do jin\u00fdch dn\u016f, ale je dobr\u00e9 dodr\u017eovat mezi nimi jeden den volna.<\/p>\n

\n
\"prevence-pro-kola-aneb-nez-zacnete-novou-cyklosezonu-welovecycling-cr\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Prevence pro kola aneb ne\u017e za\u010dnete novou cyklosez\u00f3nu<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

\u00a0<\/strong>Zkontrolujte kolo<\/strong><\/h2>\n

Ne\u017e vyraz\u00edte na prvn\u00ed tr\u00e9nink, je d\u016fle\u017eit\u00e9 zkontrolovat, \u017ee je va\u0161e kolo p\u0159ipraven\u00e9 pro bezpe\u010dnou j\u00edzdu. A\u0165 u\u017e jde o nov\u00e9 kolo, prvn\u00ed j\u00edzdu sez\u00f3ny nebo zapr\u00e1\u0161en\u00e9ho veter\u00e1na, ur\u010dit\u011b nepodce\u0148ujte technickou str\u00e1nku. Pokud si nejste jist\u00ed, co v\u0161e kontrolovat a jak, ur\u010dit\u011b je mo\u017enost sv\u011b\u0159it kolo do servisu profesion\u00e1l\u016fm. S\u00a0n\u00e1vodem z\u00a0na\u0161eho \u010dl\u00e1nku v\u0161ak zvl\u00e1dnete to nejd\u016fle\u017eit\u011bj\u0161\u00ed ur\u010dit\u011b i sami.<\/p>\n","protected":false},"excerpt":{"rendered":"

Sn\u00edte o absolvov\u00e1n\u00ed z\u00e1vodu seri\u00e1lu Nova Cup \u010di Kolo pro \u017eivot? M\u00e1te v\u0161ak sou\u010dasn\u011b pocit, \u017ee cyklomaraton je na v\u00e1s […]<\/p>\n","protected":false},"author":122,"featured_media":2673,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[660,6],"tags":[868,870,27,869],"global-categories":[411],"class_list":["post-6488","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-https-www-welovecycling-com-cs-category-zabava","category-zdravi-a-trenink","tag-mtb-maraton","tag-mtb-treninkovy-plan","tag-trenink","tag-trenink-na-maraton","global-categories-cycling"],"yoast_head":"\nZ gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na prvn\u00ed t\u00fdden: nab\u00edr\u00e1n\u00ed sebev\u011bdom\u00ed v sedle | \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\/04\/07\/z-gauce-na-cyklomaraton-treninkovy-plan-na-prvni-tyden-nabirani-sebevedomi-v-sedle\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Z gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na prvn\u00ed t\u00fdden: nab\u00edr\u00e1n\u00ed sebev\u011bdom\u00ed v sedle\" \/>\n<meta property=\"og:description\" content=\"Sn\u00edte o absolvov\u00e1n\u00ed z\u00e1vodu seri\u00e1lu Nova Cup \u010di Kolo pro \u017eivot? 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