{"id":7185,"date":"2020-05-18T19:30:48","date_gmt":"2020-05-18T17:30:48","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=7185"},"modified":"2020-05-17T16:45:40","modified_gmt":"2020-05-17T14:45:40","slug":"idealni-svacina-na-kolo-pro-sportovce","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/05\/18\/idealni-svacina-na-kolo-pro-sportovce\/","title":{"rendered":"Ide\u00e1ln\u00ed sva\u010dina na kolo pro sportovce"},"content":{"rendered":"

Ka\u017ed\u00fd cyklista, kter\u00fd poc\u00edt\u00ed z\u00e1vodn\u00ed ambice za\u010dne d\u0159\u00edve nebo pozd\u011bji \u0159e\u0161it i v\u00fd\u017eivu. Sta\u010d\u00ed, kdy\u017e do dresu hod\u00edm tatranku? Nebo m\u00e1 smysl zainvestovat do speci\u00e1ln\u00edch energetick\u00fdch gel\u016f? Kolik toho m\u00e1m sn\u00edst, aby mi nebylo na kole \u0161patn\u011b, ale z\u00e1rove\u0148 nedo\u0161la energie? Poj\u010fme se pod\u00edvat na p\u00e1r z\u00e1kladn\u00edch pravidel pro sva\u010den\u00ed na kole, kter\u00e9 s\u00a0t\u011bmito ot\u00e1zkami pomohou.<\/strong><\/p>\n

Jak\u00fd tr\u00e9nink m\u011b \u010dek\u00e1?<\/strong><\/h2>\n

Ne\u017e za\u010dnete \u0159e\u0161it jakou sva\u010dinu vybrat je d\u016fle\u017eit\u00e9 si ud\u011blat p\u0159edstavu o tom, co chcete zhruba dan\u00fd den ujet a v\u00a0jak\u00e9 intenzit\u011b. Na j\u00edzdy do 60 minut toti\u017e t\u00e9m\u011b\u0159 nen\u00ed pot\u0159eba \u017e\u00e1dn\u00e9 j\u00eddlo \u0159e\u0161it, z\u00e1soby energie v\u00a0podob\u011b glykogenu ve svalech tr\u00e9nink pokryj\u00ed. Pokud u\u017e ale budete na kole 2 hodiny a v\u00edce, tak jsou sva\u010diny na m\u00edst\u011b.<\/p>\n

60 gram\u016f sacharid\u016f za hodinu<\/strong><\/h2>\n

Z\u00a0dostupn\u00e9 literatury v\u00edme, \u017ee za hodinu lze vst\u0159ebat maxim\u00e1ln\u011b 60 gram\u016f sacharid\u016f, respektive 90 gram\u016f p\u0159i pou\u017eit\u00ed speci\u00e1ln\u00edch n\u00e1poj\u016f, kter\u00e9 kombinuj\u00ed n\u011bkolik r\u016fzn\u00fdch druh\u016f sacharid\u016f pro rychlej\u0161\u00ed vst\u0159eb\u00e1n\u00ed. Kolik je ale optim\u00e1ln\u00ed?<\/p>\n

\n
\"co-jist-kdyz-planujete-dvanact-hodin-v-sedle-za-den\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Co j\u00edst, kdy\u017e pl\u00e1nujete dvan\u00e1ct hodin v\u00a0sedle za den?<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Vytrvalostn\u00ed j\u00edzdy v\u00a0n\u00edzk\u00e9 \u010di st\u0159edn\u00ed intenzit\u011b se daj\u00ed zvl\u00e1dnou s\u00a0minimem sacharid\u016f nebo i zcela bez nich v\u00a0r\u00e1mci adaptace na tuky. Pokud u\u017e m\u00e1 b\u00fdt ale tr\u00e9nink ve vy\u0161\u0161\u00ed intenzit\u011b nebo s\u00a0intervaly, tak obecn\u011b lze \u0159\u00edci, \u017ee p\u0159i d\u00e9lce do dvou hodin vysta\u010d\u00ed 30-60 gram\u016f sacharid\u016f za hodinu. Pokud jde o j\u00edzdy del\u0161\u00ed, tak by to m\u011blo b\u00fdt 60 gram\u016f sacharid\u016f za hodinu a v\u00edce.<\/p>\n

Sva\u010dte pravideln\u011b<\/strong><\/h2>\n

D\u016fle\u017eit\u00fdm pravidlem pro sportovn\u00ed sva\u010den\u00ed na kole je tak\u00e9 pravidelnost. Za\u010dn\u011bte u\u017e po p\u0159ibli\u017en\u011b 30 minut\u00e1ch, ne\u010dekejte a\u017e p\u0159ijde hlad. Dohnat hlad za tempa u\u017e se v\u00e1m toti\u017e nepoda\u0159\u00ed. Na dlouh\u00fdch j\u00edzd\u00e1ch je tak dobr\u00e9 vytvo\u0159it si n\u00e1vyk ka\u017ed\u00fdch 20-30 minut n\u011bco sn\u00edst. Za\u017e\u00edv\u00e1n\u00ed m\u016f\u017ee b\u00fdt v tempu n\u00e1ro\u010dn\u011bj\u0161\u00ed s\u00a0p\u0159ib\u00fdvaj\u00edc\u00ed d\u00e9lkou j\u00edzdy. Pravidelnost v\u00e1m pom\u016f\u017ee do t\u011bla dostatek maximum energie v\u010das, kdy je\u0161t\u011b \u017ealudek bude pln\u011b spolupracovat.<\/p>\n

\"Ond\u0159ej<\/a>
Ond\u0159ej Cink, \u010desk\u00fd reprezenta\u010dn\u00ed biker, pravideln\u011b vyr\u00e1\u017e\u00ed na tr\u00e9nink se sendvi\u010di v kapse. Foto: archiv Ond\u0159eje Cinka<\/em><\/figcaption><\/figure>\n

Odkud \u010derpat t\u011bch 60 g sacharid\u016f v\u00a0pr\u016fb\u011bhu ka\u017ed\u00e9 hodiny na kole? Mo\u017enost\u00ed je spousta a ka\u017ed\u00e1 m\u00e1 sv\u00e9 pro a proti, je pot\u0159eba zn\u00e1t jejich spr\u00e1vn\u00e9 vyu\u017eit\u00ed, a pak si je otestovat na sob\u011b. Tady vysv\u011btl\u00edme n\u011bkolik z\u00e1kladn\u00edch skupin sva\u010din, p\u00e1r recept\u016f, jak si n\u011bkter\u00e9 vyrobit doma najdete v\u00a0na\u0161em p\u0159edchoz\u00edm \u010dl\u00e1nku.<\/p>\n

Energetick\u00e9 gely<\/strong><\/h2>\n

Snadno se tr\u00e1v\u00ed, dodaj\u00ed hodn\u011b sacharid\u016f, maj\u00ed n\u00edzkou v\u00e1hu a mal\u00fd objem. Nejl\u00e9pe se hod\u00ed p\u0159i intenzivn\u00edm tr\u00e9ninku nebo v\u00a0druh\u00e9 polovin\u011b z\u00e1vodu, kdy u\u017e m\u016f\u017ee b\u00fdt hor\u0161\u00ed tr\u00e1ven\u00ed.<\/p>\n

Ovoce<\/strong><\/h2>\n

Snadno se tr\u00e1v\u00ed, ale na p\u0159evoz v\u00a0dresu je ve v\u011bt\u0161\u00edm mno\u017estv\u00ed nepraktick\u00e9. Hod\u00ed se sp\u00ed\u0161 na v\u00fdlety nebo jako jedna ze sva\u010din na dlouh\u00fd tr\u00e9nink, kdy\u017e je m\u00edsto.<\/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

Energetick\u00e9 ty\u010dinky<\/strong><\/h2>\n

H\u016f\u0159 se tr\u00e1v\u00ed za tempa, proto\u017ee neobsahuj\u00ed tekutiny, dodaj\u00ed hodn\u011b sacharid\u016f, maj\u00ed n\u00edzkou v\u00e1hu a mal\u00fd objem. Hod\u00ed se jako jedna ze sva\u010din na dlouh\u00fd tr\u00e9nink.<\/p>\n

Sendvi\u010de<\/strong><\/h2>\n

H\u016f\u0159 se tr\u00e1v\u00ed za tempa, proto\u017ee neobsahuj\u00ed tekutiny, dodaj\u00ed sacharidy i b\u00edlkoviny, rychl\u00e1 p\u0159\u00edprava doma. Hod\u00ed se tak\u00e9 jako jedna z\u00a0mo\u017enost\u00ed na del\u0161\u00ed tr\u00e9ninky, pomohou zv\u00fd\u0161it pestrost a maj\u00ed jinou texturu.<\/p>\n","protected":false},"excerpt":{"rendered":"

Ka\u017ed\u00fd cyklista, kter\u00fd poc\u00edt\u00ed z\u00e1vodn\u00ed ambice za\u010dne d\u0159\u00edve nebo pozd\u011bji \u0159e\u0161it i v\u00fd\u017eivu. Sta\u010d\u00ed, kdy\u017e do dresu hod\u00edm tatranku? Nebo […]<\/p>\n","protected":false},"author":122,"featured_media":6704,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[126,916,17,28,67],"global-categories":[411],"class_list":["post-7185","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-cyklistika","tag-svacina-na-kolo","tag-vyziva","tag-zdravi","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nIde\u00e1ln\u00ed sva\u010dina na kolo pro sportovce | \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\/18\/idealni-svacina-na-kolo-pro-sportovce\/\" \/>\n<meta property=\"og:locale\" content=\"cs_CZ\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ide\u00e1ln\u00ed sva\u010dina na kolo pro sportovce\" \/>\n<meta property=\"og:description\" content=\"Ka\u017ed\u00fd cyklista, kter\u00fd poc\u00edt\u00ed z\u00e1vodn\u00ed ambice za\u010dne d\u0159\u00edve nebo pozd\u011bji \u0159e\u0161it i v\u00fd\u017eivu. 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