{"id":6989,"date":"2020-05-05T09:00:02","date_gmt":"2020-05-05T07:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=6989"},"modified":"2020-05-04T17:28:47","modified_gmt":"2020-05-04T15:28:47","slug":"z-gauce-na-cyklomaraton-treninkovy-plan-na-paty-tyden-aktivni-regenerace","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/05\/05\/z-gauce-na-cyklomaraton-treninkovy-plan-na-paty-tyden-aktivni-regenerace\/","title":{"rendered":"Z\u00a0gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na p\u00e1t\u00fd t\u00fdden: aktivn\u00ed regenerace"},"content":{"rendered":"

Zvl\u00e1dli jste p\u0159ede\u0161l\u00e9 \u010dty\u0159i t\u00fddny p\u0159\u00edpravy na pades\u00e1t kilometr\u016f dlouh\u00fd MTB cyklomaratonu? Po v\u00edce ne\u017e deseti hodin\u00e1ch v\u00a0sedle je spr\u00e1vn\u00fd \u010das za\u0159adit tr\u00e9ninkov\u00fd t\u00fdden zam\u011b\u0159en\u00fd na aktivn\u00ed regeneraci. Tato f\u00e1ze by m\u011bla b\u00fdt pravidelnou sou\u010d\u00e1st\u00ed ka\u017ed\u00e9ho tr\u00e9ninkov\u00e9ho pl\u00e1nu, proto\u017ee umo\u017en\u00ed t\u011blu zotavit se z\u00a0p\u0159edchoz\u00edho z\u00e1p\u0159ahu a obnovit kapacitu pro je\u0161t\u011b n\u00e1ro\u010dn\u011bj\u0161\u00ed tr\u00e9nink v\u00a0dal\u0161\u00edch t\u00fddnech. D\u00edky tomu se vyhneme stagnaci fyzi\u010dky i p\u0159\u00edpadn\u00e9mu riziku p\u0159etr\u00e9nov\u00e1n\u00ed.<\/strong>\u00a0<\/strong><\/p>\n

Tento t\u00fdden nebudeme navy\u0161ovat d\u00e9lku ani intenzitu tr\u00e9ninku, pr\u00e1v\u011b naopak. V\u00a0\u00fater\u00fd bude tr\u00e9nink vypadat stejn\u011b jako p\u0159ed t\u00fddnem. 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 op\u011bt v pov\u00eddac\u00edm tempu.<\/p>\n

\n
\"proc-by-meli-cyklisti-pravidelne-chodit-do-sauny\"\/<\/a><\/div>
\n Zdrav\u00ed a tr\u00e9nink<\/a>\n <\/div>\n
\n \n

Pro\u010d by m\u011bli cyklisti pravideln\u011b chodit do sauny<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Ve \u010dtvrtek zvoln\u00edme. V\u00a0pl\u00e1nu je pouze t\u0159icet a\u017e p\u011bta\u010dty\u0159icet minut dlouh\u00e1 j\u00edzda v\u00a0pov\u00eddac\u00edm tempu. Sobotn\u00ed cross tr\u00e9nink by m\u011bl b\u00fdt takt\u00e9\u017e v\u00a0odpo\u010dinkov\u00e9m re\u017eimu, tento t\u00fdden posta\u010d\u00ed t\u0159eba i n\u00e1v\u0161t\u011bva sauny. Ned\u011bln\u00ed dlouh\u00e1 j\u00edzda bude v\u00a0tomto t\u00fddnu tak\u00e9 v\u00fdrazn\u011b krat\u0161\u00ed, jenom \u0161edes\u00e1t minut v\u00a0pov\u00eddac\u00edm tempu.\u00a0<\/strong><\/p>\n

Spr\u00e1vn\u00e1 strava urychl\u00ed dopln\u011bn\u00ed z\u00e1sob energie<\/strong><\/h2>\n

Podstatnou sou\u010d\u00e1st\u00ed spr\u00e1vn\u00e9 regenerace je strava. Krom\u011b vhodn\u00fdch sva\u010din na kolo, kter\u00e9 jsme prob\u00edrali minule, je d\u016fle\u017eit\u00e9 myslet i na hlavn\u00ed j\u00eddla dne. Vhodn\u00e9 j\u00eddlo po tr\u00e9ninku m\u016f\u017ee v\u00fdrazn\u011b urychlit dopln\u011bn\u00ed z\u00e1sob energie a nastartovat regeneraci unaven\u00fdch sval\u016f.<\/p>\n

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

Kolik b\u00edlkovin by m\u011bl sn\u00edst aktivn\u00ed cyklista?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Obecn\u011b je vhodn\u00e9 v\u00a0takov\u00e9m j\u00eddle dostat do t\u011bla kvalitn\u00ed b\u00edlkoviny a komplexn\u00ed sacharidy, ide\u00e1ln\u011b v\u00a0pom\u011bru 1:3. V\u00a0praxi tento pom\u011br zajist\u00ed nap\u0159\u00edklad 250 gram\u016f r\u00fd\u017ee a 120 gram\u016f ku\u0159ec\u00edch prsou, nebo shake s jedn\u00edm ban\u00e1nem a 500 ml ml\u00e9ka, nebo t\u0159eba sendvi\u010d s\u00a0tu\u0148\u00e1kem. Jestli nem\u00e1te jasno v\u00a0tom, jak pracovat s\u00a0b\u00edlkovinami ve sportovn\u00ed strav\u011b, m\u016f\u017eete si to hlavn\u00ed zopakovat v\u00a0na\u0161em p\u0159edchoz\u00edm \u010dl\u00e1nku.<\/p>\n

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

Stre\u010dink, mas\u00e1\u017e, plav\u00e1n\u00ed \u010di proch\u00e1zka<\/strong><\/h2>\n

Lehk\u00fd tr\u00e9ninkov\u00fd t\u00fdden nen\u00ed jen o krat\u0161\u00ed dob\u011b str\u00e1ven\u00e9 v\u00a0sedle. Obnovu sil lze podpo\u0159it spr\u00e1vn\u00fdm stre\u010dinkem a dal\u0161\u00edmi metodami aktivn\u00ed regenerace. Jestli nem\u00e1te v\u00a0t\u00e9to oblasti zku\u0161enosti, tak doporu\u010dujeme pro\u010d\u00edst n\u00e1\u0161 p\u0159edchoz\u00ed \u010dl\u00e1nek, kter\u00fd je v\u011bnovan\u00fd nejd\u016fle\u017eit\u011bj\u0161\u00edm t\u0159em stre\u010d\u016fm pro cyklisty.<\/p>\n

\n
\"tri-nejdulezitejsi-protahovaci-cviky-pro-cyklisty\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

T\u0159i nejd\u016fle\u017eit\u011bj\u0161\u00ed protahovac\u00ed cviky pro cyklisty<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Za aktivn\u00ed regeneraci lze po\u010d\u00edtat ale nap\u0159\u00edklad i mas\u00e1\u017e, nen\u00e1ro\u010dn\u00e9 plav\u00e1n\u00ed, proch\u00e1zka v\u00a0p\u0159\u00edrod\u011b nebo t\u0159eba n\u00e1v\u0161t\u011bvu sauny. Saunu doporu\u010dujeme za\u0159azovat pravideln\u011b v\u00a0ka\u017ed\u00e9m tr\u00e9ninkov\u00e9m t\u00fddnu. Sauna p\u0159in\u00e1\u0161\u00ed tolik benefit\u016f, \u017ee jsme ji v\u011bnovali samostatn\u00fd \u010dl\u00e1nek.<\/p>\n

\u00dadr\u017eba kola<\/strong><\/h2>\n

Odpo\u010dinkov\u00fd t\u00fdden je rovn\u011b\u017e ide\u00e1ln\u00ed pro \u00fadr\u017ebu kola. \u010cas, kter\u00fd se v\u00e1m uvoln\u00ed d\u00edky krat\u0161\u00edm tr\u00e9nink\u016fm v\u011bnujte nap\u0159\u00edklad umyt\u00ed kola, do\u0159e\u0161en\u00ed drobn\u00fdch z\u00e1vad, kter\u00e9 jste odkl\u00e1dali a podobn\u011b. V\u00a0jednom z\u00a0na\u0161ich p\u0159edchoz\u00edch \u010dl\u00e1nk\u016f se do\u010dtete, jak se vyvarovat nej\u010dast\u011bj\u0161\u00edm chyb\u00e1m p\u0159i \u00fadr\u017eb\u011b kola.<\/p>\n","protected":false},"excerpt":{"rendered":"

Zvl\u00e1dli jste p\u0159ede\u0161l\u00e9 \u010dty\u0159i t\u00fddny p\u0159\u00edpravy na pades\u00e1t kilometr\u016f dlouh\u00fd MTB cyklomaratonu? Po v\u00edce ne\u017e deseti hodin\u00e1ch v\u00a0sedle je spr\u00e1vn\u00fd […]<\/p>\n","protected":false},"author":122,"featured_media":6716,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[902,27,67],"global-categories":[411],"class_list":["post-6989","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-cyklomaraton","tag-trenink","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nZ\u00a0gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na p\u00e1t\u00fd t\u00fdden: aktivn\u00ed regenerace | \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\/05\/05\/z-gauce-na-cyklomaraton-treninkovy-plan-na-paty-tyden-aktivni-regenerace\/\" \/>\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 p\u00e1t\u00fd t\u00fdden: aktivn\u00ed regenerace\" \/>\n<meta property=\"og:description\" content=\"Zvl\u00e1dli jste p\u0159ede\u0161l\u00e9 \u010dty\u0159i t\u00fddny p\u0159\u00edpravy na pades\u00e1t kilometr\u016f dlouh\u00fd MTB cyklomaratonu? 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Tr\u00e9ninkov\u00fd pl\u00e1n na p\u00e1t\u00fd t\u00fdden: aktivn\u00ed regenerace | \u0160koda We Love Cycling - \u010cesk\u00e1 republika","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/cs\/2020\/05\/05\/z-gauce-na-cyklomaraton-treninkovy-plan-na-paty-tyden-aktivni-regenerace\/","og_locale":"cs_CZ","og_type":"article","og_title":"Z\u00a0gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na p\u00e1t\u00fd t\u00fdden: aktivn\u00ed regenerace","og_description":"Zvl\u00e1dli jste p\u0159ede\u0161l\u00e9 \u010dty\u0159i t\u00fddny p\u0159\u00edpravy na pades\u00e1t kilometr\u016f dlouh\u00fd MTB cyklomaratonu? 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