{"id":7345,"date":"2020-05-26T17:00:35","date_gmt":"2020-05-26T15:00:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/cs\/?p=7345"},"modified":"2020-05-25T19:27:30","modified_gmt":"2020-05-25T17:27:30","slug":"testovaci-clanek-radek-malina","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/cs\/2020\/05\/26\/testovaci-clanek-radek-malina\/","title":{"rendered":"Z gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na osm\u00fd t\u00fdden: Nic u\u017e nem\u011b\u0148te"},"content":{"rendered":"

P\u0159\u00edprava na cyklomaraton seri\u00e1lu Nova Cup se ch\u00fdl\u00ed ke konci. Pokud jste poctiv\u011b plnili tr\u00e9ninkov\u00fd pl\u00e1n We Love Cycling b\u011bhem minul\u00fdch sedmi t\u00fddn\u016f, tak byste m\u011bli oproti prvn\u00edmu t\u00fddnu c\u00edtit velik\u00fd rozd\u00edl v kondi\u010dn\u00ed p\u0159ipravenosti a sebejistot\u011b na kole. U\u017e zb\u00fdv\u00e1 jen nep\u0159ep\u00e1lit posledn\u00ed t\u00fdden p\u0159\u00edprav a \u00fasp\u011b\u0161n\u00e9 absolvov\u00e1n\u00ed va\u0161eho prvn\u00edho cyklomaratonu bude hra\u010dka.<\/strong><\/p>\n

\u010cast\u00fd probl\u00e9m za\u010d\u00ednaj\u00edc\u00edch cyklist\u016f je, \u017ee i kdy\u017e maj\u00ed n\u011bco natr\u00e9nov\u00e1no, tak v posledn\u00edm t\u00fddnu p\u0159ed z\u00e1vodem zpanika\u0159\u00ed a s pocitem, \u017ee cyklomaraton je \u0161\u00edlen\u011b dlouh\u00fd a oni porci kilometr\u016f nedaj\u00ed, za\u010dnou ka\u017ed\u00fd den jezdit nadstandardn\u00ed objemy ve vysok\u00e9m tempu.<\/p>\n

\n
\"nova-cup-startuje-druhy-vikend-v-cervnu-cink-obstara-predpremieru\"\/<\/a><\/div>
\n Horsk\u00e1 cyklistika<\/a>\n <\/div>\n
\n \n

Nova Cup startuje druh\u00fd v\u00edkend v\u00a0\u010dervnu. Cink obstar\u00e1 p\u0159edpremi\u00e9ru<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Na to je ale pozd\u011b. V t\u00fddnu p\u0159ed z\u00e1vodem u\u017e se fyzi\u010dka dohnat ned\u00e1, p\u0159est\u0159elen\u00fd tr\u00e9nink naopak jenom ubere s\u00edly v samotn\u00e9m z\u00e1vod\u011b. Proto si v \u00fater\u00fd d\u00e1me jen p\u011bta\u010dty\u0159icet minut a ve \u010dtvrtek t\u0159icet minut, p\u0159i\u010dem\u017e ob\u011b j\u00edzdy absolvujeme v pov\u00eddac\u00edm tempu. Aby si nohy p\u0159ipomn\u011bly, \u017ee se po nich na konci tohoto t\u00fddne bude n\u011bco cht\u00edt, tak si je\u0161t\u011b v sobotu m\u00edsto cross tr\u00e9ninku zaje\u010fte pohodov\u00fdch 20 minut v pov\u00eddac\u00edm tempu. Toto bude v\u00e1\u0161 posledn\u00ed tr\u00e9nink a v ned\u011bli u\u017e je \u010das na z\u00e1vod. Pokud v\u00e1s \u010dek\u00e1 z\u00e1vod v sobotu, tak pl\u00e1n podle pot\u0159eby posu\u0148te.<\/p>\n

Prohl\u00e9dn\u011bte si tr\u00e9ninkov\u00e9 z\u00e1znamy, dodaj\u00ed sebev\u011bdom\u00ed<\/strong><\/h2>\n

V tomto t\u00fddnu je dobr\u00e9 zkontrolovat op\u011bt kolo, zda je v perfektn\u00edm stavu. Vyplat\u00ed se i mrknout na p\u0159edpov\u011b\u010f po\u010das\u00ed, doladit p\u0159\u00edpravu oble\u010den\u00ed a rovn\u011b\u017e mno\u017estv\u00ed tekutin pro z\u00e1vod. Pokud jste nerv\u00f3zn\u00ed, tak si v hlav\u011b prom\u00edtn\u011bte cel\u00fd z\u00e1vodn\u00ed den. Krok za krokem. Od rann\u00ed p\u0159\u00edpravy a\u017e po startovn\u00ed \u010d\u00e1ru, a\u0165 v\u00edte, \u017ee v\u0161e je ok. Stoj\u00ed za to pod\u00edvat se zp\u00e1tky na tr\u00e9ninkov\u00e9 z\u00e1znamy. Mno\u017estv\u00ed najet\u00fdch kilometr\u016f a hodin v sedle v\u00e1m dod\u00e1 sebev\u011bdom\u00ed.<\/p>\n

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

Posledn\u00ed velk\u00e1 chyba, kter\u00e9 se za\u010d\u00e1te\u010dn\u00edk m\u016f\u017ee dopustit je, \u017ee se v z\u00e1palu p\u0159edz\u00e1vodn\u00edho nad\u0161en\u00ed rozhodne vyzkou\u0161et n\u011bjak\u00fd nov\u00fd energetick\u00fd gel. Zm\u011bny na posledn\u00ed chv\u00edli, kter\u00e9 nem\u00e1te vyzkou\u0161en\u00e9 v tr\u00e9ninku, zpravidla vedou k pr\u016f\u0161vihu.<\/p>\n

\u0160patnou variantou rovn\u011b\u017e je, pokud se rozhodnete ze startovn\u00ed \u010d\u00e1ry vyp\u00e1lit \u0161\u00edlenou rychlost\u00ed. Dr\u017ete se tempa, kter\u00e9 zn\u00e1te. Jezte j\u00eddlo, kter\u00e9 v\u00edte, \u017ee v\u00e1m ned\u011bl\u00e1 probl\u00e9m. Vezm\u011bte si pohodln\u00e9 cyklo oble\u010den\u00ed, v n\u011bm\u017e u\u017e jste toho hodn\u011b najezdili. Samotn\u00fd z\u00e1vod p\u0159ed v\u00e1s postav\u00ed spoustu nov\u00fdch emoc\u00ed, pocit\u016f a probl\u00e9m\u016f na trati, \u017ee budete r\u00e1di, kdy\u017e nebudete muset \u0159e\u0161it je\u0161t\u011b n\u011bco dal\u0161\u00edho.<\/p>\n

A co d\u00e1l?<\/strong><\/h2>\n

Zvl\u00e1dli jste sv\u016fj prvn\u00ed cyklomaraton, dostali jste se do kondi\u010dky, jste zdrav\u011bj\u0161\u00ed a dost mo\u017en\u00e1 i \u0161\u0165astn\u011bj\u0161\u00ed. Co te\u010f? Pokra\u010dujte d\u00e1l! Vyvinuli jste zna\u010dn\u00e9 \u00fasil\u00ed, abyste n\u00e1vyk pravideln\u00e9 j\u00edzdy na kole vybudovali, te\u010f jej sta\u010d\u00ed jen udr\u017eovat a v\u0161echny zdravotn\u00ed benefity a radost z pohybu v\u00e1m z\u016fstanou napo\u0159\u00e1d.<\/p>\n

Pokud v\u00e1s krom\u011b samotn\u00e9ho je\u017ed\u011bn\u00ed bavil i z\u00e1vod, tak nen\u00ed nic lep\u0161\u00edho, ne\u017e si vybrat dal\u0161\u00ed d\u00edl seri\u00e1lu, klidn\u011b je\u0161t\u011b tuto sezonu. Nebo si stanovit ambici\u00f3zn\u011bj\u0161\u00ed c\u00edl na p\u0159\u00ed\u0161t\u00ed rok. T\u0159eba z\u00e1vod dlouh\u00fd sto kilometr\u016f? Pro inspiraci co d\u011blat p\u0159ed a po prvn\u00edm z\u00e1vod\u011b m\u016f\u017eete mrknout na p\u00e1r tip\u016f z na\u0161eho p\u0159edchoz\u00edho \u010dl\u00e1nku.<\/p>\n

\n
\"zavod-rady-co-delat-pred-nim-a-co-potom\"\/<\/a><\/div>
\n Rady & tipy<\/a>\n <\/div>\n
\n \n

Z\u00e1vod. Rady co d\u011blat p\u0159ed n\u00edm (a co potom)<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

A\u0165 u\u017e jste seri\u00e1l We Love Cycling sledovali od prvn\u00edho t\u00fddne a spolu s n\u00e1mi tr\u00e9novali nebo jste n\u00e1vod na p\u0159\u00edpravu pro cyklomaraton zaregistrovali a\u017e nyn\u00ed, p\u0159ipravili jsme pro v\u00e1s souhrnnou tabulku s tr\u00e9ninky, kterou m\u016f\u017eete za\u010d\u00edt pou\u017e\u00edvat kdykoli. Sta\u010d\u00ed si vybrat z\u00e1vod a osm t\u00fddn\u016f p\u0159ed n\u00edm nasko\u010dit do prvn\u00edho t\u00fddne. Jestli se v\u00e1m seri\u00e1l l\u00edbil a cht\u011bli byste podobn\u00fd n\u00e1vod, jak se p\u0159ipravit na n\u011bjak\u00fd jin\u00fd typ nebo d\u00e9lku z\u00e1vodu, tak n\u00e1m napi\u0161te vzkaz!<\/p>\n

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

Tr\u00e9ninkov\u00fd pl\u00e1n z gau\u010de na cyklomaraton<\/strong><\/h2>\n\n\n\n\n\n\n\n\n\n\n\n
<\/td>\nPond\u011bl\u00ed<\/strong><\/td>\n\u00dater\u00fd<\/strong><\/td>\nSt\u0159eda<\/strong><\/td>\n\u010ctvrtek<\/strong><\/td>\nP\u00e1tek<\/strong><\/td>\nSobota<\/strong><\/td>\nNed\u011ble<\/strong><\/td>\n<\/tr>\n
T\u00fdden 1<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n30 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n30 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n30 minut v PT<\/td>\n<\/tr>\n
T\u00fdden 2<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n30-45 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n30-45 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n60 minut v PT<\/td>\n<\/tr>\n
T\u00fdden 3<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n45 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (zrychlen\u00ed na 20 min. do ST)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n90 minut v PT<\/td>\n<\/tr>\n
T\u00fdden 4<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (zrychlen\u00ed na 20 min. do ST)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n120 minut v PT<\/td>\n<\/tr>\n
T\u00fdden 5<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (zrychlit na 20 minut do ST)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n30-45 min. v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n60 minut v PT<\/td>\n<\/tr>\n
T\u00fdden 6<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (v kopc\u00edch zamakat v TT)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (zrychlen\u00ed na 20 min. do ST)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n120 minut v PT (v kopc\u00edch zamakat v ST)<\/td>\n<\/tr>\n
T\u00fdden 7<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (v kopc\u00edch zamakat v TT)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n60 minut v PT (zrychlen\u00ed na 20 min. do ST)<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\nCross tr\u00e9nink<\/td>\n90 minut za PT (v kopc\u00edch zamakat v ST)<\/td>\n<\/tr>\n
T\u00fdden 8<\/strong><\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n45 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n30 minut v PT<\/td>\nOdpo\u010dinkov\u00fd den<\/td>\n20 minut v PT<\/td>\nCyklomaraton<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Vysv\u011btlivky:\u00a0PT – pov\u00eddac\u00ed tempo. Lehk\u00e9 tempo, p\u0159i n\u011bm\u017e jste schopni bez probl\u00e9m\u016f v\u00e9st konverzaci.\u00a0<\/em>ST – st\u0159edn\u00ed tempo. Zv\u00fd\u0161en\u00e9 \u00fasil\u00ed, zrychlen\u00e9 d\u00fdch\u00e1n\u00ed, pouze \u00fatr\u017ekov\u00e1 komunikace, udr\u017eiteln\u00e9 pouze po dobu p\u0159ibli\u017en\u011b \u0161edes\u00e1t minut.\u00a0<\/em>TT – tvrd\u00e9 tempo. Vysok\u00e9 \u00fasil\u00ed, usilovn\u00e9 d\u00fdch\u00e1n\u00ed, neschopnost mluvit, udr\u017eiteln\u00e9 pouze n\u011bkolik minut.\u00a0<\/em>Cross tr\u00e9nink – plav\u00e1n\u00ed posilov\u00e1n\u00ed, b\u011bh, j\u00f3ga, atd.<\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

P\u0159\u00edprava na cyklomaraton seri\u00e1lu Nova Cup se ch\u00fdl\u00ed ke konci. Pokud jste poctiv\u011b plnili tr\u00e9ninkov\u00fd pl\u00e1n We Love Cycling b\u011bhem […]<\/p>\n","protected":false},"author":93,"featured_media":6709,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[15,6],"tags":[172,27,919,67],"global-categories":[411],"class_list":["post-7345","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-rady-tipy","category-zdravi-a-trenink","tag-nova-cup","tag-trenink","tag-z-gauce-na-cyklomaraton","tag-zdravi-a-trenink","global-categories-cycling"],"yoast_head":"\nZ gau\u010de na cyklomaraton. Tr\u00e9ninkov\u00fd pl\u00e1n na osm\u00fd t\u00fdden: Nic u\u017e nem\u011b\u0148te | \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\/26\/testovaci-clanek-radek-malina\/\" \/>\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 osm\u00fd t\u00fdden: Nic u\u017e nem\u011b\u0148te\" \/>\n<meta property=\"og:description\" content=\"P\u0159\u00edprava na cyklomaraton seri\u00e1lu Nova Cup se ch\u00fdl\u00ed ke konci. Pokud jste poctiv\u011b plnili tr\u00e9ninkov\u00fd pl\u00e1n We Love Cycling b\u011bhem […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/cs\/2020\/05\/26\/testovaci-clanek-radek-malina\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - \u010cesk\u00e1 republika\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-26T15:00:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/13\/2020\/04\/nova-cup-12.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=\"Megan Flottorp, V\u00e1clav \u0160\u0148up\u00e1rek\" \/>\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\/26\/testovaci-clanek-radek-malina\/\",\"url\":\"https:\/\/www.welovecycling.com\/cs\/2020\/05\/26\/testovaci-clanek-radek-malina\/\",\"name\":\"Z gau\u010de na cyklomaraton. 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