{"id":2647,"date":"2022-07-26T07:49:20","date_gmt":"2022-07-26T07:49:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=2647"},"modified":"2022-08-02T07:54:06","modified_gmt":"2022-08-02T07:54:06","slug":"restitution-efter-en-grand-tour","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/professionel-cykling\/restitution-efter-en-grand-tour\/","title":{"rendered":"Restitution efter en Grand Tour"},"content":{"rendered":"

Cykell\u00f8b 3 uger i tr\u00e6k over en str\u00e6kning p\u00e5 3.000 km og hen over bjergene i Alperne og Pyren\u00e6erne s\u00e6tter i h\u00f8j grad sine spor p\u00e5 kroppen undervejs. Hvad g\u00f8r de professionelle for at restituere fra dag til dag? Og hvad g\u00f8r de, n\u00e5r deres strabadser med Touren endelig er ovre?<\/strong><\/p>\n

<\/p>\n

Restitution fra dag til dag<\/strong><\/h2>\n

Den m\u00e5de, som rytterne restituerer p\u00e5 hver dag under en Grand Tour som fx Tour de France kan p\u00e5virke deres evne til at komme tilbage, n\u00e5r l\u00f8bet er overst\u00e5et. De skal have deres energidepoter fyldt op igen i form af glykogen, repareret beskadigede muskler og bevare den optimale v\u00e6gt, mens de fortsat skal holde moralen h\u00f8jt. Professionelle hold har udviklet en r\u00e6kke metoder til at hj\u00e6lpe deres ryttere med at g\u00f8re dette p\u00e5 en effektiv m\u00e5de hver dag. Generelt set sker der dette, n\u00e5r en cykelrytter n\u00e5r frem til m\u00e5lstregen p\u00e5 en Tour de France-etape.<\/p>\n

\"Van<\/a>
Hvad g\u00f8r de for at restituere efter Touren? \u00a9 Profimedia<\/figcaption><\/figure>\n
    \n
  • F\u00f8rsteprioriteten er v\u00e6skebalancen og at f\u00e5 noget hurtig energi for at f\u00e5 fyldt depoterne op med glykogen.<\/li>\n
  • Efterf\u00f8lgende st\u00e5r den p\u00e5 en nedvarmningstur p\u00e5 en stillest\u00e5ende cykel for at reducere hjertefrekvensen gradvist og f\u00e5 skyllet laktat ud af musklerne.<\/li>\n
  • Derefter stiger de ind i holdbussen og f\u00e5r deres restitutions-shakes og -m\u00e5ltider, som er tilberedt af holdets kok.<\/li>\n
  • Under busturen til hotellet er rytterne ofte if\u00f8rt restitutionsst\u00f8vler og komprimerende fryseelementer.<\/li>\n
  • Efter ankomsten til hotellet f\u00e5r de en sportsmassage, og holdets fysioterapeuter tjekker dem og hj\u00e6lper dem med eventuelle smerter eller problemer, som de m\u00e5tte have.<\/li>\n
  • Resten af aftenen handler det om afslapning, at lytte til musik, tale med familien og spise mere god mad, inden det er sengetid.<\/li>\n
  • Holdene medbringer ofte deres egne madrasser og m\u00f8rkl\u00e6gningsgardiner til hotellerne for at sikre en optimal s\u00f8vn.<\/li>\n<\/ul>\n

    Touren s\u00e6tter sine spor<\/strong><\/h2>\n

    Selv med en daglig rutine med fokus p\u00e5 optimal restitution s\u00e5 s\u00e6tter 3 ugers cykell\u00f8b sine spor p\u00e5 kroppen. Der er en r\u00e6kke ting, som n\u00e6sten alle Tour-deltagere oplever efter l\u00f8bet.<\/p>\n

    Store blod\u00e5rer <\/strong>\u2013 Rytterne i feltet begynder Touren med imponerende benmuskler, men de 21 dage med h\u00e5rd cykling g\u00f8r deres synlige blod\u00e5rer endnu mere markante. Deres blod\u00e5rer bliver endnu mere fremtr\u00e6dende, hvilket forbedrer blodoml\u00f8bet, og rytterne bliver ofte endnu tyndere, s\u00e5 deres muskler bliver endnu mere i\u00f8jnefaldende.<\/p>\n

    Muskeltab <\/strong>\u2013 Desv\u00e6rre er de fleste af \u00e6ndringerne ikke lige s\u00e5 positive. Efterh\u00e5nden som de ekstreme energibehov stiger i l\u00f8bet af Touren, tilpasser rytternes stofskifte sig. De begynder at forbr\u00e6nde en h\u00f8jere andel af protein for at f\u00e5 energi, op til 20 %, hvilket kan medf\u00f8re muskeltab.<\/p>\n

    S\u00f8vnproblemer<\/strong> \u2013 Selv om de fleste hold fors\u00f8ger at skabe de bedste omgivelser til deres ryttere, n\u00e5r de skal sove, s\u00e5 er det ofte ikke nok. De ekstreme strabadser p\u00e5 cyklen frigiver stresshormonet kortisol, som g\u00f8r det sv\u00e6rt for det modsatte s\u00f8vnhormon melatonin at g\u00f8re sit arbejde.<\/p>\n

    Lavere hjertefrekvens <\/strong>\u2013 Ved starten p\u00e5 en Grand Tour ligger rytternes maksimale hjertefrekvens m\u00e5ske omkring 190 slag i minuttet, men det tal kan falde helt ned til 175 ved slutningen af l\u00f8bet. Det p\u00e5virker iltoml\u00f8bet og rytternes evne til at klare store udfordringer.<\/p>\n

    Nedsat immunforsvar<\/strong> \u2013 H\u00e6moglobinkoncentrationen i rytternes blod falder, fordi deres kroppe har sv\u00e6rt ved at h\u00e5ndtere strabadserne. Et fald i antallet af lymfocytter, som er en undertype af hvide blodceller, er endnu en almindelig bivirkning ved intens motion. Derfor er rytterne i Touren s\u00e6rligt udsatte for at f\u00e5 infektioner.<\/p>\n

    Mental udmattethed <\/strong>\u2013 Cykle, spise, sove: Den ubarmhjertige plan for en Grand Tour skaber ikke bare fysisk, men ogs\u00e5 masser af mentalt stress. Det kan medf\u00f8re faldende koncentration og st\u00f8rre risiko for styrt l\u00e6ngere henne i Touren, men ogs\u00e5 d\u00e5rligt hum\u00f8r og lav motivation, n\u00e5r Touren er overst\u00e5et.<\/p>\n

    Hvordan restituerer de efter l\u00f8bet?<\/strong><\/h2>\n

    De fleste af de grundl\u00e6ggende teknikker til restitution efter en Grand Tour er faktisk ret identiske med dem, som rytterne allerede benytter sig af mellem etaperne. De prioriterer s\u00f8vn, god ern\u00e6ring, massage og milde aktiviteter for at holde blodoml\u00f8bet i gang. Hvor hurtigt en rytter kommer tilbage i topform, afh\u00e6nger af deres genetik og alder samt deres l\u00f8bskalender. Unge ryttere i starten af 20\u2019erne restituerer ofte hurtigere end veteraner p\u00e5 over 30. Derudover vil ryttere, som deltager i Tour de France, have vanskeligere ved at restituere efter La Vuelta, hvis de k\u00f8rer begge l\u00f8b.<\/p>\n

    Hvad skal Tour-rytterne s\u00e5, n\u00e5r det hele er overst\u00e5et?<\/strong><\/h2>\n

    Kan de professionelle endelig sm\u00e6kke benene op og slappe af p\u00e5 stranden, n\u00e5r en Grand Tour er slut? Desv\u00e6rre er svaret ofte nej. Hver eneste Grand Tour skaber en masse begejstring omkring cykelsporten, og det betyder, at der er mange kortere l\u00f8b, s\u00e5kaldte kriterier, planlagt i ugerne efter. Der er stor eftersp\u00f8rgsel efter Grand Tour-rytterne, fordi fansene gerne vil se dem k\u00f8re l\u00f8b i deres hjemby. De mest popul\u00e6re ryttere k\u00f8rer typisk 2-4 af disse kriteriumsl\u00f8b i ugen efter en Tour. F\u00f8rst derefter kan rytterne for alvor tage fri et par dage i tr\u00e6k afh\u00e6ngigt af deres m\u00e5l for resten af s\u00e6sonen.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Cykell\u00f8b 3 uger i tr\u00e6k over en str\u00e6kning p\u00e5 3.000 km og hen over bjergene i Alperne og Pyren\u00e6erne s\u00e6tter […]<\/p>\n","protected":false},"author":160,"featured_media":2650,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,15],"tags":[],"global-categories":[27],"class_list":["post-2647","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-professionel-cykling","category-tour-de-france","global-categories-cycling"],"yoast_head":"\nRestitution efter en Grand Tour - \u0160koda We Love Cycling - Danmark<\/title>\n<meta name=\"description\" content=\"Hvad g\u00f8r de professionelle for at restituere fra dag til dag? 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