{"id":6891,"date":"2020-04-28T08:00:41","date_gmt":"2020-04-28T06:00:41","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=6891"},"modified":"2020-04-29T15:09:26","modified_gmt":"2020-04-29T13:09:26","slug":"z-gauce-na-cyklomaraton-treninkovy-plan-na-ctvrty-tyden-dve-hodiny-v-sedle","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/04\/28\/z-gauce-na-cyklomaraton-treninkovy-plan-na-ctvrty-tyden-dve-hodiny-v-sedle\/","title":{"rendered":"Z\u00a0gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na \u010dtvrt\u00fd t\u00fdden: dv\u011b hodiny na kole v kuse"},"content":{"rendered":"

Bl\u00ed\u017e\u00edme se k\u00a0polovin\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu! Jestli jste zat\u00edm odjezdili v\u0161e poctiv\u011b, tak se ur\u010dit\u011b c\u00edt\u00edte v\u00a0sedle jako doma a m\u00e1te lep\u0161\u00ed kondi\u010dku. V\u00a0tomto t\u00fddnu origin\u00e1ln\u00edho seri\u00e1lu We Love Cycling o p\u0159\u00edprav\u011b na pades\u00e1t kilometr\u016f dlouh\u00fd MTB cyklomaraton si poprv\u00e9 d\u00e1me dv\u011b hodiny na kole v\u00a0kuse. Nebojte si m\u00e1knout, p\u0159\u00ed\u0161t\u00ed t\u00fdden toti\u017e bude ve znamen\u00ed aktivn\u00ed regenerace, tak\u017ee budete m\u00edt \u010das se z\u00a0toho z\u00e1p\u0159ahu zotavit<\/strong><\/p>\n

V\u00a0tomto tr\u00e9ninkov\u00e9m t\u00fddnu bude op\u011bt hlavn\u00ed n\u00e1pln\u00ed pr\u00e1ce na vy\u0161\u0161\u00ed intenzit\u011b a poprv\u00e9 si tak\u00e9 zajedete dv\u011b hodiny v\u00a0kuse. Del\u0161\u00ed tr\u00e9ninky, ne\u017e dv\u011b hodiny v\u00e1s ji\u017e v\u00a0pl\u00e1nu ne\u010dekaj\u00ed, tak\u017ee nemus\u00edte m\u00edt obavy, \u017ee by se ned\u011bln\u00ed dlouh\u00e9 j\u00edzdy prodlu\u017eovaly do nekone\u010dna.<\/p>\n

\u00datern\u00ed i \u010dtvrte\u010dn\u00ed j\u00edzda by m\u011bla vypadat podobn\u011b jako minul\u00fd t\u00fdden ve \u010dtvrtek. Na za\u010d\u00e1tek p\u011bt a\u017e deset minut na zah\u0159\u00e1t\u00ed v pov\u00eddac\u00edm tempu, pot\u00e9 dvacet minut ve st\u0159edn\u00edm tempu a zbyl\u00fd \u010das do \u0161edes\u00e1ti minut doje\u010fte op\u011bt v pov\u00eddac\u00edm tempu.<\/p>\n

V\u00a0sobotu je v\u00a0pl\u00e1nu cross tr\u00e9nink a v\u00a0ned\u011bli zmi\u0148ovan\u00e1 dvou hodinov\u00e1 j\u00edzda po rovin\u011b v\u00a0pov\u00eddac\u00edm tempu. Jestli se na to nec\u00edt\u00edte, klidn\u011b si zase dlouh\u00fd tr\u00e9nink rozd\u011blte na \u010d\u00e1sti. Pokou\u0161ejte se ale pauzy v\u00a0dlouh\u00fdch tr\u00e9ninc\u00edch postupn\u011b ka\u017ed\u00fd t\u00fdden zkracovat.<\/p>\n

Vybavte se spr\u00e1vnou sva\u010dinou<\/strong><\/h2>\n

J\u00edzdy do \u0161edes\u00e1ti minut obecn\u011b lze absolvovat v\u00edce m\u00e9n\u011b bez j\u00eddla, dlouh\u00e9 tr\u00e9ninky u\u017e si v\u0161ak \u017e\u00e1daj\u00ed krom\u011b spr\u00e1vn\u00e9 hydratace i n\u011bjak\u00e9 to dopl\u0148ov\u00e1n\u00ed energie. Kdy\u017e v\u00e1s takov\u00fd tr\u00e9nink \u010dek\u00e1, tak je dobr\u00e9 si ji\u017e p\u0159edem napl\u00e1novat, co budete na kole j\u00edst.<\/p>\n

\n
\"ctyri-tipy-na-svacinu-na-celodenni-cyklovylet\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

\u010cty\u0159i tipy na sva\u010dinu na celodenn\u00ed cyklov\u00fdlet<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Ide\u00e1l je ka\u017ed\u00fdch dvacet a\u017e t\u0159icet minut sn\u00edst alespo\u0148 n\u011bco mal\u00e9ho, kdy\u017e se sna\u017e\u00edte udr\u017eet co nejvy\u0161\u0161\u00ed z\u00e1vodn\u00ed intenzitu. Je dobr\u00e9 toto postupn\u011b zkou\u0161et u\u017e v\u00a0tr\u00e9ninku. Pokud v\u0161ak s\u00a0j\u00eddlem na kole za\u010d\u00edn\u00e1te, klidn\u011b si tentokr\u00e1t ud\u011blejte na sva\u010dinu i pauzu n\u011bkde v\u00a0polovin\u011b dvouhodinov\u00e9ho tr\u00e9ninku.<\/p>\n

\"Pit\u00ed<\/a><\/p>\n

Nejl\u00e9pe dopln\u00edte rychlou energii v\u00a0podob\u011b sacharid\u016f, konkr\u00e9tn\u011b t\u011bch rychl\u00fdch \u2013 cukr\u016f. Proto je ide\u00e1ln\u00ed sva\u010dinou na kolo ovoce, typicky ban\u00e1n, nebo r\u016fzn\u00e9 sendvi\u010de, energetick\u00e9 ty\u010dinky a gely nebo r\u00fd\u017eov\u00e9 dort\u00edky.<\/p>\n

Konzumace cukr\u016f p\u0159i tr\u00e9ninku m\u00e1 sv\u00e9 opodstatn\u011bn\u00ed, pokud z\u00e1vod\u00edte nebo tvrd\u011b tr\u00e9nujete, nem\u011bla by se v\u0161ak st\u00e1t normou. Nadm\u011brn\u00e1 konzumace cukru m\u016f\u017ee m\u00edt \u0159adu negativn\u00edch dopad\u016f na zdrav\u00ed.<\/p>\n

\n
\"kolik-sacharidu-by-mel-snist-aktivni-cyklista\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Kolik sacharid\u016f by m\u011bl sn\u00edst aktivn\u00ed cyklista?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Proto je d\u016fle\u017eit\u00e9 um\u011bt rozli\u0161ovat pomal\u00e9 a rychl\u00e9 sacharidy a m\u00edt p\u0159ehled o tom, kolik jich ve strav\u011b pot\u0159ebujete, abyste pod\u00e1vali dobr\u00fd v\u00fdkon na kole, ale neohro\u017eovali zbyte\u010dn\u011b sv\u00e9 zdrav\u00ed.<\/p>\n","protected":false},"excerpt":{"rendered":"

Bl\u00ed\u017e\u00edme se k\u00a0polovin\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu! Jestli jste zat\u00edm odjezdili v\u0161e poctiv\u011b, tak se ur\u010dit\u011b c\u00edt\u00edte v\u00a0sedle jako doma a m\u00e1te […]<\/p>\n","protected":false},"author":122,"featured_media":6710,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[27,17,67],"global-categories":[411],"class_list":["post-6891","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-trenink","tag-vyziva","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nZ\u00a0gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na \u010dtvrt\u00fd t\u00fdden: dv\u011b hodiny na kole v kuse | \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\/28\/z-gauce-na-cyklomaraton-treninkovy-plan-na-ctvrty-tyden-dve-hodiny-v-sedle\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Z\u00a0gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na \u010dtvrt\u00fd t\u00fdden: dv\u011b hodiny na kole v kuse\" \/>\n<meta property=\"og:description\" content=\"Bl\u00ed\u017e\u00edme se k\u00a0polovin\u011b tr\u00e9ninkov\u00e9ho pl\u00e1nu! Jestli jste zat\u00edm odjezdili v\u0161e poctiv\u011b, tak se ur\u010dit\u011b c\u00edt\u00edte v\u00a0sedle jako doma a m\u00e1te […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2020\/04\/28\/z-gauce-na-cyklomaraton-treninkovy-plan-na-ctvrty-tyden-dve-hodiny-v-sedle\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2020-04-28T06:00:41+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-04-29T13:09:26+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/04\/nova-cup-13.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"2048\" \/>\n\t<meta property=\"og:image:height\" content=\"1365\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Ji\u0159\u00ed Kalo\u010d\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"7\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/cs\/2020\/04\/28\/z-gauce-na-cyklomaraton-treninkovy-plan-na-ctvrty-tyden-dve-hodiny-v-sedle\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2020\/04\/28\/z-gauce-na-cyklomaraton-treninkovy-plan-na-ctvrty-tyden-dve-hodiny-v-sedle\/\",\"name\":\"Z\u00a0gau\u010de na cyklomaraton. 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