{"id":7064,"date":"2020-05-11T18:30:42","date_gmt":"2020-05-11T16:30:42","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=7064"},"modified":"2020-05-10T22:24:20","modified_gmt":"2020-05-10T20:24:20","slug":"co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/05\/11\/co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den\/","title":{"rendered":"Co j\u00edst, kdy\u017e pl\u00e1nujete dvan\u00e1ct hodin v\u00a0sedle za den?"},"content":{"rendered":"

Oslnil v\u00e1s v\u00fdkon bikera Ond\u0159eje Cinka, kter\u00fd ned\u00e1vno b\u011bhem jedin\u00e9ho dne pro\u017eil v sedle kola p\u0159es jeden\u00e1ct hodin a do budoucna pl\u00e1nuje j\u00edzdu je\u0161t\u011b del\u0161\u00ed? N\u011bkter\u00e9 z\u00a0fanou\u0161k\u016f cyklistiky mo\u017en\u00e1 za\u010dala l\u00e1kat p\u0159edstava cel\u00e9ho dne v\u00a0sedle kola. Kolik kilometr\u016f asi m\u016f\u017ee b\u011b\u017en\u00fd smrteln\u00edk ujet za 12 hodin?\u00a0<\/strong>Jestli se rozhodnete na tuhle ot\u00e1zku odpov\u011bd\u011bt pomoc\u00ed vlastn\u00edho experimentu, tak byste m\u011bli velmi dob\u0159e promyslet i jak\u00e9 palivo v\u00e1s bude poh\u00e1n\u011bt.<\/strong><\/p>\n

\u0160edes\u00e1t ban\u00e1n\u016f?<\/strong><\/h2>\n

Hlavn\u00edm c\u00edlem v\u00fd\u017eivy pro takovou j\u00edzdu bude, aby v\u00e1m nedo\u0161la v\u00fdrazn\u00fdm zp\u016fsobem energie. Mno\u017estv\u00ed energie, kter\u00e9 takov\u00fd v\u00fdkon spot\u0159ebuje je z\u00e1visl\u00e9 zejm\u00e9na na intenzit\u011b \u0161lap\u00e1n\u00ed a t\u011blesn\u00e9 v\u00e1ze.<\/p>\n

\"\"<\/a>
Ban\u00e1n pat\u0159\u00ed mezi nejdoporu\u010dovan\u011bj\u0161\u00ed sva\u010diny na kolo. Foto: \u00a9 EF Education First – Drapac<\/em><\/figcaption><\/figure>\n

Pr\u016fm\u011brn\u00fd cyklista bude ve vytrvalostn\u00edm tempu p\u00e1lit \u0159ekn\u011bme okolo 500 kcal za hodinu (plus m\u00ednus n\u011bjak\u00fdch 150 kcal podle individu\u00e1ln\u00edch rozd\u00edl\u016f). To by odpov\u00eddalo cca 125 g sacharid\u016f neboli 5 ban\u00e1n\u016fm za hodinu a t\u00edm p\u00e1dem 60 ban\u00e1n\u016fm za den. Na\u0161t\u011bst\u00ed ale cel\u00fdch dvan\u00e1ct hodin nepojedete jen na sacharidy.<\/p>\n

Tuky jsou va\u0161\u00edm hlavn\u00edm zdrojem energie<\/strong><\/h2>\n

Zjednodu\u0161en\u011b \u0159e\u010deno, lidsk\u00e9 t\u011blo \u010derp\u00e1 ze dvou r\u016fzn\u00fdch zdroj\u016f energie \u2013 ze sacharid\u016f a tuk\u016f. Jejich pom\u011br z\u00e1vis\u00ed na intenzit\u011b sportovn\u00ed aktivity a tr\u00e9novanosti cyklisty. V\u00a0nejni\u017e\u0161\u00edm tempu pokr\u00fdvaj\u00ed v\u011bt\u0161inu energetick\u00fdch n\u00e1rok\u016f tuky, se zvy\u0161uj\u00edc\u00edm se tempem v\u0161ak roste pod\u00edl sacharid\u016f a od ur\u010dit\u00e9ho bodu, v\u00a0tzv. anaerobn\u00edm tempu, se p\u00e1l\u00ed ji\u017e v\u00fdhradn\u011b sacharidy. Pl\u00e1novanou 12hodinovou j\u00edzdu pojede v\u011bt\u0161ina lid\u00ed v lehk\u00e9m a\u017e st\u0159edn\u00edm vytrvalostn\u00edm tempu, tak\u017ee tuky budou ur\u010dit\u011b d\u016fle\u017eit\u00fd zdroj energie.<\/p>\n

\n
\"ondrej-cink-o-rekordni-treninkove-jizde-slane-i-sladke-sendvice-palacinky-a-cola\"\/<\/a><\/div>
\n Silni\u010dn\u00ed cyklistika<\/a>\n <\/div>\n
\n \n

Ond\u0159ej Cink o rekordn\u00ed tr\u00e9ninkov\u00e9 j\u00edzd\u011b: slan\u00e9 i sladk\u00e9 sendvi\u010de, pala\u010dinky a cola<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Tr\u00e9novan\u00fd cyklista bude v\u00a0takov\u00e9m tempu p\u00e1lit okolo 0,5 g tuku za minutu, tak\u017ee 30 g za hodinu, co\u017e odpov\u00edd\u00e1 270 kcal. Zbyl\u00fdch cca 230 kcal do na\u0161ich odhadnut\u00fdch 500 kcal bude pot\u0159eba pokr\u00fdt pomoc\u00ed sacharid\u016f.<\/p>\n

Pro \u00faplnost je pot\u0159eba zm\u00ednit, \u017ee cyklist\u00e9, kte\u0159\u00ed se zam\u011b\u0159uj\u00ed na adaptaci na tuky pomoc\u00ed tr\u00e9nink\u016f s\u00a0omezen\u00fdm p\u0159\u00edsunem sacharid\u016f a n\u00edzkosacharidov\u00e9ho stravov\u00e1n\u00ed, mohou dos\u00e1hnout i hodnot 1,5 g za minutu, co\u017e by znamenalo, \u017ee vytrvalostn\u00ed tempo by mohli zvl\u00e1dat i zcela bez p\u0159\u00edsunu sacharid\u016f, ale pro \u00fa\u010dely tohoto \u010dl\u00e1nku budeme p\u0159edpokl\u00e1dat cyklistu, kter\u00fd takto adaptovan\u00fd nen\u00ed.<\/p>\n

Dopl\u0148ovat sacharidy bude nejsp\u00ed\u0161 pot\u0159eba<\/strong><\/h2>\n

Pr\u016fm\u011brn\u00fd cyklista voz\u00ed mnohdy v\u00edce ne\u017e 10 kg tukov\u00fdch z\u00e1sob, co\u017e odpov\u00edd\u00e1 p\u0159ibli\u017en\u011b 80 000 kcal. To by sta\u010dilo klidn\u011b i na t\u00fdden non-stop cyklistiky. U sacharid\u016f v\u0161ak z\u00e1soby tak ohromn\u00e9 nejsou. Pr\u016fm\u011brn\u00fd cyklista skladuje ve svalech cca 300-400 g sacharid\u016f v\u00a0podob\u011b glykogenu.<\/p>\n

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

V\u00a0z\u00e1vislosti na intenzit\u011b j\u00edzdy pak bude p\u00e1lit n\u011bco mezi 1-3 g sacharid\u016f za minutu. V\u00a0praxi tyto z\u00e1soby glykogenu umo\u017en\u00ed udr\u017eet kvalitn\u00ed tempo 90-120 minut, ne\u017e dojde k\u00a0tot\u00e1ln\u00edmu vy\u010derp\u00e1n\u00ed. Dopl\u0148ov\u00e1n\u00ed sacharid\u016f tedy bude hlavn\u00ed \u00falohou v\u00fd\u017eivov\u00e9ho pl\u00e1nu.<\/p>\n

Maxim\u00e1ln\u00ed mno\u017estv\u00ed sacharid\u016f, kter\u00e9 lze bezpe\u010dn\u011b z\u00a0potravin vst\u0159ebat je okolo 60 g za hodinu, co\u017e je cca 240 kcal. P\u0159ibli\u017en\u011b tolik bude pot\u0159eba a\u017e dojde glykogen ve svalech. Ide\u00e1ln\u00ed je ale samoz\u0159ejm\u011b za\u010d\u00edt s\u00a0dopl\u0148ov\u00e1n\u00edm sacharid\u016f u\u017e v\u00a0prvn\u00ed hodin\u011b a \u0161et\u0159it tak z\u00e1soby glykogenu co nejv\u00edce. Podle toho, jak bl\u00edzko 60 g za hodinu se v\u00a0pr\u016fb\u011bhu j\u00edzdy udr\u017e\u00edte bude vypadat i tempo, zejm\u00e9na ke konci.<\/p>\n

B\u00edlkoviny a miner\u00e1ly<\/strong><\/h2>\n

Cel\u00fd den na kole znamen\u00e1, \u017ee p\u0159ijdete o mo\u017enost ob\u011bdvat a velmi pravd\u011bpodobn\u011b kv\u016fli \u00fanav\u011b na konci dne nebudete m\u00edt \u017ealudek p\u0159ipraven\u00fd ani na velkou ve\u010de\u0159i. Proto je d\u016fle\u017eit\u00e9 dopl\u0148ovat do jist\u00e9 m\u00edry i b\u00edlkoviny v\u00a0pr\u016fb\u011bhu dne a tak\u00e9 miner\u00e1ly, kter\u00e9 se ztrat\u00ed p\u0159i pocen\u00ed.<\/p>\n

B\u00edlkoviny pom\u016f\u017ee dodat dobr\u00e1 sn\u00eddan\u011b, nap\u0159\u00edklad omeleta ze 2-3 vajec spolu s\u00a0ovesnou ka\u0161\u00ed s\u00a0ml\u00e9kem a ovocem je osv\u011bd\u010den\u00e1 u mnoha cyklist\u016f. A potom tak\u00e9 sendvi\u010de se s\u00fdrem, \u0161unkou nebo bur\u00e1kov\u00fdm m\u00e1slem na kole. Miner\u00e1ly nejl\u00e9pe dopln\u00ed iontov\u00fd n\u00e1poj nebo jak\u00e9koli slan\u00e9 sva\u010diny.<\/p>\n

Pestrost je d\u016fle\u017eit\u00e1<\/strong><\/h2>\n

V\u00a0p\u0159edchoz\u00edm \u010dl\u00e1nku jsme ji\u017e psali o n\u011bkolika popul\u00e1rn\u00edch typech sva\u010din, v\u0161echny tyto jsou vhodn\u00e9 a podle uveden\u00e9ho obsahu sacharid\u016f pak m\u016f\u017eete napl\u00e1novat, kolik jich bude pot\u0159eba sn\u00edst za hodinu. Krom t\u011bchto sva\u010din ur\u010dit\u011b stoj\u00ed za to p\u0159ipravit si i n\u011bjak\u00e9 sendvi\u010de s\u00a0r\u016fznou n\u00e1pln\u00ed.<\/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

\u010c\u00edm v\u00edce r\u016fzn\u00fdch chut\u00ed a textur budete v\u00a0dresu m\u00edt, t\u00edm v\u011bt\u0161\u00ed je \u0161ance, \u017ee zvl\u00e1dnete pravideln\u011b celou dobu j\u00edst a dopl\u0148ovat energii. Vyhn\u011bte se pouze sva\u010din\u00e1m nebo zast\u00e1vk\u00e1m na j\u00eddlo s velk\u00fdm mno\u017estv\u00edm tuk\u016f a vl\u00e1kniny, jejich tr\u00e1ven\u00ed a p\u0159em\u011bna na vyu\u017eitelnou energii je proti sacharid\u016fm n\u00e1sobn\u011b pomalej\u0161\u00ed a v\u011bt\u0161\u00ed mno\u017estv\u00ed by mohlo snadno zp\u016fsobit za\u017e\u00edvac\u00ed pot\u00ed\u017ee.<\/p>\n","protected":false},"excerpt":{"rendered":"

Oslnil v\u00e1s v\u00fdkon bikera Ond\u0159eje Cinka, kter\u00fd ned\u00e1vno b\u011bhem jedin\u00e9ho dne pro\u017eil v sedle kola p\u0159es jeden\u00e1ct hodin a do […]<\/p>\n","protected":false},"author":122,"featured_media":2386,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[27,17],"global-categories":[411],"class_list":["post-7064","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-trenink","tag-vyziva","global-categories-cycling"],"yoast_head":"\nCo j\u00edst, kdy\u017e pl\u00e1nujete dvan\u00e1ct hodin v\u00a0sedle za den? | \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\/11\/co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Co j\u00edst, kdy\u017e pl\u00e1nujete dvan\u00e1ct hodin v\u00a0sedle za den?\" \/>\n<meta property=\"og:description\" content=\"Oslnil v\u00e1s v\u00fdkon bikera Ond\u0159eje Cinka, kter\u00fd ned\u00e1vno b\u011bhem jedin\u00e9ho dne pro\u017eil v sedle kola p\u0159es jeden\u00e1ct hodin a do […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2020\/05\/11\/co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-11T16:30:42+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2019\/06\/100004489784154175_1000044897841541751.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\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\/05\/11\/co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2020\/05\/11\/co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den\/\",\"name\":\"Co j\u00edst, kdy\u017e pl\u00e1nujete dvan\u00e1ct hodin v\u00a0sedle za den? 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