{"id":1956,"date":"2024-06-12T15:28:19","date_gmt":"2024-06-12T12:28:19","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=1956"},"modified":"2024-06-12T15:28:19","modified_gmt":"2024-06-12T12:28:19","slug":"kolm-marki-et-rattur-vajab-puhkusenadalat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2024\/06\/12\/kolm-marki-et-rattur-vajab-puhkusenadalat\/","title":{"rendered":"Kolm m\u00e4rki, et rattur vajab puhkusen\u00e4dalat"},"content":{"rendered":"<h4>Kuidas saada aru, et Sul on kogunenud liiga palju kumuleeruvat v\u00e4simust? Kas tuleks j\u00e4lgida s\u00f5idutunnet, sooritusv\u00f5ime muutusi v\u00f5i pulsisageduse muutlikkust? Vaatame kolme t\u00e4htsamat n\u00e4itajat, mida iga rattur peaks j\u00e4lgima.<\/h4>\n<p><!--more--><\/p>\n<h2><strong>1. Sooritusv\u00f5ime langeb \u00fcle kolme protsendi<\/strong><\/h2>\n<p>Sooritusv\u00f5ime on k\u00f5ige lihtsam taastumisvajaduse n\u00e4itaja, sest seda saab m\u00f5\u00f5ta. V\u00f5id v\u00f5rrelda k\u00f5rge tempoga l\u00f5ikude normaliseeritud keskmist v\u00f5imsust (NP) v\u00f5i intervalltreeningu kvaliteeti. Kui NP langes \u00fcle 3% viimasest kolmest kiire tempoga s\u00f5idust kahel, on see selge m\u00e4rk, et Sinu keha soovib n\u00e4dalakest puhkust. Samamoodi, kui su <a href=\"https:\/\/www.welovecycling.com\/wide\/series\/power-numbers-in-grand-tours\/\">v\u00f5imsuse v\u00f5i kestvuse n\u00e4itajad<\/a> on 3% langenud viimasest kolmest intervalltreeningust kahel, pead puhkama.<\/p>\n<p>Kui Sa seda m\u00e4rki j\u00e4lgid, saavutad kuldse keskteena koormuse, millega Su keha \u00fchelt poolt suudab kohaneda, teisalt aga ei kulu taastumisele harilikust rohkem aega. Tasub arvestada, et alla 3% j\u00e4\u00e4vad sooritusv\u00f5ime muutused on tavalise igap\u00e4evase k\u00f5ikumise piires. Samamoodi pole suurem langus \u00fchel s\u00f5idul veel kumuleeruva v\u00e4simuse m\u00e4rk. Pead silmas pidama just trendi, mitte \u00fcht ainukest kehva p\u00e4eva.<\/p>\n<h2><strong>2. Enesetunne halveneb kolm p\u00e4eva j\u00e4rjest<\/strong><\/h2>\n<p>S\u00f5iduj\u00e4rgne enesetunne on veel \u00fcks lihtsalt j\u00e4lgitav n\u00e4itaja. Kui Sa tunned end kolmel j\u00e4rjestikusel p\u00e4eval rattas\u00f5idu j\u00e4rel \u00fcha kehvemini, on aeg v\u00f5tta n\u00e4dal puhkust. Sarnaselt sooritusv\u00f5imele pole vaja p\u00f6\u00f6rata t\u00e4helepanu \u00fchele kehvale p\u00e4evale, vaid selgele trendile. Protsessi teeb keeruliseks asjaolu, et \u201ekehv enesetunne\u201c on v\u00e4ga subjektiivne suurus, kuid ka seda saab teatud viisil hinnata.<\/p>\n<figure id=\"attachment_1957\" aria-describedby=\"caption-attachment-1957\" style=\"width: 705px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/06\/pihkekas2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-1957 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/06\/pihkekas2.webp\" alt=\"\" width=\"705\" height=\"473\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/06\/pihkekas2.webp 705w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/06\/pihkekas2-300x201.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/06\/pihkekas2-400x268.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2024\/06\/pihkekas2-272x182.webp 272w\" sizes=\"auto, (max-width: 705px) 100vw, 705px\" \/><\/a><figcaption id=\"caption-attachment-1957\" class=\"wp-caption-text\">Kurnatus v\u00f5ib v\u00f5imendada iga negatiivset m\u00f5tet ning j\u00e4tta mulje, et k\u00f5ik on lootusetult kadunud. \u00a9 Profimedia<\/figcaption><\/figure>\n<p>Kui oled harjunud j\u00e4lgima tajutava pingutuse m\u00e4\u00e4ra (RPE), saad juhinduda sellest. Kui tavalise pika s\u00f5iduotsa m\u00e4\u00e4r on harilikust 1\u20132 punkti k\u00f5rgem, v\u00f5id kindlasti v\u00e4ita, et enesetunne on kehvem. Samuti aitab enesetunnet hinnata treeningp\u00e4eviku lappamine. Kui m\u00f5ne viimase p\u00e4eva jooksul leidub Su m\u00e4rkmetes tavalisest enam negatiivseid alatoone, on seegi m\u00e4rk. Kui Sa aga s\u00f5idu j\u00e4rel oma subjektiivseid tundmusi kirja ei pane, on n\u00fc\u00fcd hea aeg sellega alustada. V\u00f5id isegi oma Garmini niimoodi seadistada, et see iga kord p\u00e4rast s\u00f5itu Su enesetunde j\u00e4rele p\u00e4rib.<\/p>\n<h2><strong>3. Sinu treeningplaan n\u00e4eb ette n\u00e4dalast pausi<\/strong><\/h2>\n<p>N\u00e4dalase treeningpausi v\u00f5tmine v\u00f5ib olla keeruline, kui Sa end v\u00e4sinuna ei tunne ja treeningud n\u00e4ivad h\u00e4sti kulgevat. Kuid kui treeningplaan n\u00e4eb ette puhkust, tuleb see ka v\u00f5tta. \u00dcks treeningu faas peaks kestma neli kuni kuus n\u00e4dalat ning sellele peab alati j\u00e4rgnema puhkus. Teadus kinnitab, et just sellise ajaakna jooksul tekib treeningute m\u00f5jul sisuline kohanemine. Lisades treeningu faasi l\u00f5ppu puhkuse, kasutad oma treeningute m\u00f5ju t\u00e4ielikult \u00e4ra. Puhkust \u00e4ra j\u00e4ttes on Sul palju suurem \u00fcletreeningu v\u00f5i vigastuse oht.<\/p>\n<h2><strong>Kasuta ka pulsisageduse muutlikkust<\/strong><\/h2>\n<p>Kui Sul juhtub olema <a href=\"https:\/\/www.hobisport.ee\/index.php\/viimati-lisatud\/results,1-50?keyword=coros&amp;limitstart=0&amp;option=com_virtuemart&amp;view=category&amp;virtuemart_category_id=0\">Corose<\/a> v\u00f5i Garmini kell, Whoopi v\u00f6\u00f6 v\u00f5i Oura s\u00f5rmus, n\u00e4ed ka oma <a href=\"https:\/\/www.welovecycling.com\/wide\/series\/heart-rate-variability\/\">pikaajalist pulsisageduse muutlikkust (HRV).<\/a> Ehkki tundub, et need seadmed annavad Sulle selgeid juhiseid, millal puhata ja millal pingutada, peaks alati p\u00fc\u00fcdma vaadelda sealseid andmeid suures pildis. On tegureid, mida nutikell lihtsalt arvestada ei suuda. Sinu asi on j\u00e4lgida k\u00f5ike, mis toimub Su elus ja treeningus ning teha selle p\u00f5hjal \u00f5igeid j\u00e4reldusi. V\u00f5id ka vaadata meie eelmist artiklit, kus vaatleme, kuidas pulsisageduse muutlikkuse p\u00f5hjal teadlikke otsuseid langetada.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Kuidas saada aru, et Sul on kogunenud liiga palju kumuleeruvat v\u00e4simust? Kas tuleks j\u00e4lgida s\u00f5idutunnet, sooritusv\u00f5ime muutusi v\u00f5i pulsisageduse muutlikkust? [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":1958,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[224,246,245,247],"global-categories":[22],"class_list":["post-1956","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-hrv","tag-intervall-trenn","tag-treenimine","tag-treeningplaan","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Kolm m\u00e4rki, et rattur vajab puhkusen\u00e4dalat - \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\/06\/12\/kolm-marki-et-rattur-vajab-puhkusenadalat\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kolm m\u00e4rki, et rattur vajab puhkusen\u00e4dalat\" \/>\n<meta property=\"og:description\" content=\"Kuidas saada aru, et Sul on kogunenud liiga palju kumuleeruvat v\u00e4simust? 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