{"id":1610,"date":"2024-01-30T15:07:53","date_gmt":"2024-01-30T12:07:53","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=1610"},"modified":"2024-01-30T15:07:53","modified_gmt":"2024-01-30T12:07:53","slug":"ettevalmistus-letapei-jaoks-algab-nuud-kuidas-treenida","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2024\/01\/30\/ettevalmistus-letapei-jaoks-algab-nuud-kuidas-treenida\/","title":{"rendered":"Ettevalmistus L\u2019\u00c9tape\u2019i jaoks algab n\u00fc\u00fcd: kuidas treenida?"},"content":{"rendered":"

Kui Sa oled \u00fcks neist, kes sai endale stardinumbri t\u00e4navuse L\u2019\u00c9tape du Tour de France\u2019i jaoks, on k\u00e4es aeg alustada selleks valmistumist. L\u2019\u00c9tape\u2019i l\u00e4bimine pole lihtne ja t\u00e4navune marsruut on veelgi karmim kui see, mida l\u00e4biti 2023. aastal. 138 kilomeetril on t\u00f5usumeetreid kokku \u00fcle 4600 meetri t\u00f5usu, sealhulgas neli suurt t\u00f5usu ning see rada v\u00f5tab v\u00f5hmale ka profis\u00f5itja, r\u00e4\u00e4kimata siis niisugustest huvilistest nagu Sina ja mina. Aga see pole siiski piisav p\u00f5hjus loobumiseks. Vaja on vaid t\u00f5sist treeningut ja valmistumist. Nii et tallame hoo \u00fcles!<\/b><\/p>\n

<\/p>\n

F\u00fc\u00fcsiline treening<\/span><\/h2>\n

Harjutamine teeb meistriks, r\u00e4\u00e4gib k\u00f5nek\u00e4\u00e4nd, ja see on \u00f5ige (nii olla muide \u00f6elnud Bruce Lee). Kes oleks osanud arvata, et kui millegagi pikalt tegeleda, t\u00f5stes tasapisi koormust ja intensiivsust, kasvavad sellega koos Sinu lihased, j\u00f5ud ja vastupidavus? Tegelikult teavad seda muidugi k\u00f5ik, nii et j\u00e4tame need \u00fcldteadmised ja p\u00fc\u00fcame Sulle tagada korraliku ettevalmistuse L\u2019\u00c9tape\u2019i jaoks.<\/span><\/p>\n

Alustuseks tuleb Sul m\u00f5elda marsruudile. Distants on 138 kilomeetri pikkune. Seega, kui Sa pole harjunud nii pikkade maadega, pead hakkama rohkem aega sadulas veetma. Selle maa l\u00e4bimiseks kulub 10\u201311 tundi, nii et v\u00e4hemalt korra \u00fcle n\u00e4dala peaksid l\u00e4bima samasuguseid distantse. See aitab Sul harjuda pikemate rattas\u00f5itudega ning tagumik ei j\u00e4\u00e4 enam nii valusaks, kui \u00f5ige s\u00f5idu aeg \u00fckskord k\u00e4es.<\/span><\/p>\n

J\u00e4rgmiseks tuleb m\u00f5elda t\u00f5usudele. 2024. aasta trass<\/a> sisaldab p\u00e4ris pikki ronimisi. Esimene t\u00f5us algab umbes 20. kilomeetril ja on k\u00fcmne kilomeetri pikkune. Siis tuleb Col de Turini, mis on 20,7 kilomeetrit pikk. P\u00e4eva kolmas t\u00f5us on lihtne 7,5 kilomeetri pikkune, kaldega 7,1%. Kuid selle j\u00e4rel ootab varsti viimane t\u00f5us, mis on kahtlemata r\u00e4ngim neljast \u2013 fini\u0161ijooneni j\u00f5udmiseks tuleb ronida 15,7 kilomeetrit keskmise t\u00f5usunurgaga 7,1%. See t\u00e4hendab, et jalalihaseid tuleb k\u00f5vasti harjutada. T\u00f5usude hullumeelne v\u00f5tmine on hea strateegia, pole kahtlustki. Ja kuna El Ni\u00f1o peaks m\u00f5jule p\u00e4\u00e4sema hiljemalt veebruaris, v\u00f5ime oodata tavalisest soojemat talve ning Sul on v\u00f5imalus \u00f5ues rattaga s\u00f5ita.<\/span><\/p>\n

\"\"<\/a>
Ettevalmistus L\u2019\u00c9tape\u2019i jaoks algab n\u00fc\u00fcd. \u00a9 Profimedia<\/figcaption><\/figure>\n

Kuid ka j\u00f5usaalis jalgade treenimine tuleb pikas plaanis kasuks. Miski ei kasvata lihaseid paremini kui regulaarne k\u00f5rge intensiivsusega treening lisaraskusi kasutades.<\/span><\/p>\n

Aga rattaga on ikkagi tarvis s\u00f5ita. Palju. Seega pane paika t\u00f5hus plaan oma eesm\u00e4rkide saavutamiseks ja n\u00f5rkuste k\u00f5rvaldamiseks. Kui Sa esialgu ei suuda pikka aega sadulas p\u00fcsida, hakka oma s\u00f5iduaega tasapisi pikendama, see k\u00e4ib nii koduse trena\u017e\u00f6\u00f6ri kui v\u00e4ljas p\u00e4ris rattaga s\u00f5itmise kohta. Kui Sul on probleeme pikkade t\u00f5usude leidmisega, siis jah, see s\u00f5ltub paraku Sinu elukohast.<\/span><\/p>\n

Ja l\u00f5puks \u00e4ra unusta oma hapnikutarbimise v\u00f5imet arendamast. Seda lisaenergiat l\u00e4heb Sul tarvis, kui Nice\u2019ist p\u00f5hja pool nende hullude t\u00f5usude otsa komistad. Inspiratsiooni v\u00f5id leida meie selleteemalisest artiklist.<\/a><\/span><\/p>\n

Marsruudi tundma\u00f5ppimine<\/span><\/h2>\n

J\u00e4rgmine asi on trassi tundma\u00f5ppimine. See aitab Sul oma strateegiat \u00fcles ehitada ja panna kokku treeninguprogrammi, et see oleks koosk\u00f5las 7. juulil ees ootavaga. Kindlasti paned t\u00e4hele, et t\u00e4navused 138 kilomeetrit on mullusest pisut \u00fchtlasemad. T\u00f5use-langusi on v\u00e4hem, kuid valmis tuleb olla pikemateks m\u00e4kkeronimisteks. K\u00f5ik neli t\u00f5usu v\u00f5tavad Su jalgadelt matti, aga viimane, 15,7 kilomeetrine HC-kategooria Col de la Couillole saab olema t\u00f5sine proovikivi.<\/span><\/p>\n

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

Seega tuleb hoida osa energiat viimaseks pingutuseks. 7,1-protsendine t\u00f5usunurk ei tundugi ehk nii hirmus, kuid kohati on t\u00f5us 16\u201318%, mis p\u00e4rast 120 kilomeetri l\u00e4bimist tundub pigem nagu 40\u201350%. Seega kogu rohkem infot trassi, toitlustuspunktide ja maastiku kohta. Vajadusel saad kogu trassi Google Mapsis l\u00e4bida, kui Sa ei saa endale lubada enne s\u00f5itu Nice\u2019i k\u00fclastamist.<\/span><\/p>\n

Leia oma r\u00fctm<\/span><\/h2>\n

Marsruudi l\u00e4hem tundma\u00f5ppimine annab Sulle hindamatut infot oma s\u00f5idur\u00fctmi leidmiseks. Seda on lihtsam \u00f6elda kui teha, aga ajalimiiti mahtumiseks pead hoidma keskmist kiirust 14 km\/h. Paberil pole probleemi, kuid m\u00e4gedesse sattudes m\u00f5istad, et 14 km\/h hoidmine pole sugugi lihtne. Hea uudis on aga see, et langused ja tasane maa moodustavad 2\/3 distantsist ning Sul on v\u00f5imalus ajakaotust korvata. Nagu n\u00e4ha, ei ole asi nii lihtne, et hoiad kiirust 14 km\/h ja kogu lugu. Sisse tuleb arvestada puhkepausid, toitlustuspunktid ja metsapeatused. Seega ei pruugi \u00f5ige s\u00f5idur\u00fctmi leidmine olla nii h\u00f5lbus kui esiti tundub.<\/span><\/p>\n

Rusikareegel on, et profid suudavad sellel trassil hoida keskmist kiirust umbes 40 km\/h. Hea rattur suudab 30 km\/h. Kui Sina oled v\u00f5imeline keskmiselt liikuma kiirusega 20 km\/h, piisab sellest fini\u0161isse j\u00f5udmiseks ja aega j\u00e4\u00e4b veel \u00fclegi. Kui oled aga pigem 15 km\/h peal, p\u00fc\u00fca s\u00f5iduni j\u00e4\u00e4nud aja jooksul oma liikumistempot t\u00f5sta. Kiirust saad lisada j\u00e4rk-j\u00e4rgult, et miski ei takistaks Sul distantsi fini\u0161isse j\u00f5uda.<\/span><\/p>\n

L\u2019\u00c9tape on l\u00e4hemal kui Sa arvad<\/span><\/h2>\n

K\u00f5igist amat\u00f6\u00f6rratturite \u00fcritustest suurim j\u00f5uab k\u00e4tte kiiremini kui Sa arvata oskad. 16 000 inimest on juba reserveerinud stardinumbri ning ootavad hetke, mil p\u00e4\u00e4sevad rattamaailma suursuguseima etapi rajale. Kui Sina oled \u00fcks neist, valmista end korralikult ette! Harilikult ei suuda 30\u201350% osalejatest fini\u0161isse j\u00f5uda. Et nende hulka mitte sattuda, pead alustama ettevalmistusi n\u00fc\u00fcd ja kohe. Ei mingeid agasid ega kuisid! Las k\u00e4ia!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Kui Sa oled \u00fcks neist, kes sai endale stardinumbri t\u00e4navuse L\u2019\u00c9tape du Tour de France\u2019i jaoks, on k\u00e4es aeg alustada […]<\/p>\n","protected":false},"author":174,"featured_media":1612,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[39,1],"tags":[178,179,180,14,181],"global-categories":[22],"class_list":["post-1610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-maanteesoit","category-uncategorized","tag-2024-letape","tag-letape","tag-letape-treening","tag-tour-de-france","tag-vo2-max","global-categories-cycling"],"yoast_head":"\nEttevalmistus L\u2019\u00c9tape\u2019i jaoks algab n\u00fc\u00fcd: kuidas treenida? - \u0160koda We Love Cycling - Estonia<\/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\/ee\/2024\/01\/30\/ettevalmistus-letapei-jaoks-algab-nuud-kuidas-treenida\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ettevalmistus L\u2019\u00c9tape\u2019i jaoks algab n\u00fc\u00fcd: kuidas treenida?\" \/>\n<meta property=\"og:description\" content=\"Kui Sa oled \u00fcks neist, kes sai endale stardinumbri t\u00e4navuse L\u2019\u00c9tape du Tour de France\u2019i jaoks, on k\u00e4es aeg alustada […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/ee\/2024\/01\/30\/ettevalmistus-letapei-jaoks-algab-nuud-kuidas-treenida\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Estonia\" \/>\n<meta property=\"article:published_time\" content=\"2024-01-30T12:07:53+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/01\/letap1.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"991\" \/>\n\t<meta property=\"og:image:height\" content=\"743\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"andre\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Martin Atanasov\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/ee\/2024\/01\/30\/ettevalmistus-letapei-jaoks-algab-nuud-kuidas-treenida\/\",\"url\":\"https:\/\/www.welovecycling.com\/ee\/2024\/01\/30\/ettevalmistus-letapei-jaoks-algab-nuud-kuidas-treenida\/\",\"name\":\"Ettevalmistus L\u2019\u00c9tape\u2019i jaoks algab n\u00fc\u00fcd: kuidas treenida? 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