{"id":3662,"date":"2026-04-22T14:02:13","date_gmt":"2026-04-22T11:02:13","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=3662"},"modified":"2026-04-22T14:02:13","modified_gmt":"2026-04-22T11:02:13","slug":"kuidas-minna-baastreeningutelt-ule-korge-intensiivsusega-treeningutele","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/04\/22\/kuidas-minna-baastreeningutelt-ule-korge-intensiivsusega-treeningutele\/","title":{"rendered":"Kuidas minna baastreeningutelt \u00fcle k\u00f5rge intensiivsusega treeningutele"},"content":{"rendered":"<h3 data-path-to-node=\"2\"><strong>Aprill on see ohtlik sillake olukorra vahel, kus &#8220;ma olen p\u00f5him\u00f5tteliselt diiselmootor&#8221; ja &#8220;t\u00f5mbame tikku ja vaatame, mis saab&#8221;.<\/strong><\/h3>\n<p data-path-to-node=\"2\"><!--more--><\/p>\n<p data-path-to-node=\"3\">Olete veetnud kuid \u00fchtlases tempos s\u00f5ites, ladudes <b data-path-to-node=\"3\" data-index-in-node=\"51\">2. tsooni<\/b> treeninguid. Siis ilmub v\u00e4lja p\u00e4ike, grupitreeningud l\u00e4hevad teravaks ja j\u00e4rsku arvavad k\u00f5ik, et nad on vaid \u00fche intervalltreeningu kaugusel <a href=\"https:\/\/www.letour.fr\/en\/\">Tour de France<\/a>&#8217;i v\u00f5idust.<\/p>\n<p data-path-to-node=\"4\">Siinkohal l\u00e4hevadki asjad valesti.<\/p>\n<p data-path-to-node=\"5\">Mitte sellep\u00e4rast, et intensiivsus oleks halb, vaid sellep\u00e4rast, et see, <b data-path-to-node=\"5\" data-index-in-node=\"73\">kuidas<\/b> te seda lisate, on olulisem kui intervallid ise.<\/p>\n<h2 data-path-to-node=\"6\"><strong>L\u00fchidalt<\/strong><\/h2>\n<ul>\n<li data-path-to-node=\"7,0,0\">Alustage intensiivsusega <b data-path-to-node=\"7,0,0\" data-index-in-node=\"25\">j\u00e4rk-j\u00e4rgult<\/b> (max 1\u20132 korda n\u00e4dalas).<\/li>\n<li data-path-to-node=\"7,1,0\">Hoidke <b data-path-to-node=\"7,1,0\" data-index-in-node=\"7\">80\u201390%<\/b> oma s\u00f5itudest kerged.<\/li>\n<li data-path-to-node=\"7,2,0\">Arvestage, et jalad tunduvad <b data-path-to-node=\"7,2,0\" data-index-in-node=\"29\">kehvemad<\/b>, enne kui nad kiiremaks muutuvad.<\/li>\n<li data-path-to-node=\"7,3,0\">\u00c4rge s\u00f5itke igal grupis\u00f5idul nii, nagu oleks k\u00e4imas &#8220;lepingul\u00e4bir\u00e4\u00e4kimised&#8221;.<\/li>\n<li data-path-to-node=\"7,4,0\"><b data-path-to-node=\"7,4,0\" data-index-in-node=\"0\">Taastumisest<\/b> saab n\u00fc\u00fcd peategelane.<\/li>\n<li data-path-to-node=\"7,5,0\">Kahtluse korral: <b data-path-to-node=\"7,5,0\" data-index-in-node=\"17\">tee v\u00e4hem, mitte rohkem<\/b>.<\/li>\n<\/ul>\n<h2 data-path-to-node=\"8\"><strong>Miks aprill on f\u00fcsioloogiline l\u00f5ks<\/strong><\/h2>\n<p data-path-to-node=\"9\">Baastreening arendab teie aeroobset s\u00fcsteemi: mitokondreid, rasvade oks\u00fcdatsiooni, efektiivsust. See on aeglane, \u00fchtlane ja ausalt \u00f6eldes veidi igav.<\/p>\n<p data-path-to-node=\"10\">Intensiivsus? See on teine ala.<\/p>\n<p data-path-to-node=\"11\">Te koormate j\u00e4rsku neuromuskulaarset v\u00f5imekust, laktaadi tootmist ja eemaldamist, keskn\u00e4rvis\u00fcsteemi v\u00e4simust ja oma egot.<\/p>\n<p data-path-to-node=\"12\">Viga, mida enamik rattureid teeb, on intensiivsuse kohtlemine on\/off l\u00fclitina.<\/p>\n<h2 data-path-to-node=\"13\"><strong>Suurim viga: nullist gaas p\u00f5hja<\/strong><\/h2>\n<p data-path-to-node=\"14\">Te teate seda s\u00f5itjat k\u00fcll.<\/p>\n<p data-path-to-node=\"15\">Nad on teinud neli kuud 2. tsooni s\u00f5ite. Siis \u00fcks p\u00e4ikeseline laup\u00e4ev: 4-tunnine s\u00f5it, 6 asulasildi-sprinti, 3 juhuslikku eestminekut ja 1 emotsionaalne kokkukukkumine.<\/p>\n<p data-path-to-node=\"16\">Teisip\u00e4evaks guugeldavad nad: &#8220;miks mu jalad on nagu puust?&#8221;.<\/p>\n<p data-path-to-node=\"17\">T\u00f5de on see: teie aeroobne s\u00fcsteem on valmis. Teie <b data-path-to-node=\"17\" data-index-in-node=\"51\">k\u00f5rge intensiivsuse taluvus<\/b> aga mitte.<\/p>\n<h2 data-path-to-node=\"18\"><strong>Kuidas tegelikult intensiivsust lisada (ilma ennast l\u00f5hkumata)<\/strong><\/h2>\n<p data-path-to-node=\"19\">Alustage <b data-path-to-node=\"19\" data-index-in-node=\"9\">vaid \u00fche<\/b> korraliku intensiivse treeninguga n\u00e4dalas.<\/p>\n<p data-path-to-node=\"20\">Jah, \u00fchega. Igav? Samuti jah. Efektiivne? V\u00e4ga.<\/p>\n<h4 data-path-to-node=\"21\">N\u00e4dal 1\u20132: S\u00fcsteemi \u00e4ratamine<\/h4>\n<p data-path-to-node=\"22\">M\u00f5elge nii:<\/p>\n<ul>\n<li data-path-to-node=\"23,0,0\">L\u00fchikesed <b data-path-to-node=\"23,0,0\" data-index-in-node=\"10\">VO2 pingutused<\/b> (nt 30 s \u2013 2 min)<\/li>\n<li data-path-to-node=\"23,1,0\">Pikad taastumispausid<\/li>\n<li data-path-to-node=\"23,2,0\">V\u00e4ike intensiivsuse kogumaht<\/li>\n<\/ul>\n<p data-path-to-node=\"24\">Eesm\u00e4rk ei ole vormi saavutamine. See on kehale meelde tuletamine, et kiirus on olemas.<\/p>\n<h4 data-path-to-node=\"25\">N\u00e4dal 3\u20134: Lisa struktuuri, mitte kaost<\/h4>\n<p data-path-to-node=\"26\">N\u00fc\u00fcd v\u00f5ite:<\/p>\n<ul>\n<li data-path-to-node=\"27,0,0\">Lisada teise intensiivse p\u00e4eva (valikuline)<\/li>\n<li data-path-to-node=\"27,1,0\">Kasutada l\u00e4ve-treeninguid (8\u201312 min pingutused)<\/li>\n<li data-path-to-node=\"27,2,0\">Suurendada veidi intervallide mahtu<\/li>\n<\/ul>\n<p data-path-to-node=\"28\">Ikka veel ei v\u00f5istle. Ikka veel kontrollitud.<\/p>\n<h3 data-path-to-node=\"29\"><strong>Kuldreegel<\/strong><\/h3>\n<p data-path-to-node=\"30\">Kui teie kerged s\u00f5idud ei tundu enam kerged, olete te juba liiga kaugele l\u00e4inud.<\/p>\n<figure id=\"attachment_3664\" aria-describedby=\"caption-attachment-3664\" style=\"width: 989px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3664 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2.webp\" alt=\"\" width=\"989\" height=\"657\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2.webp 989w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2-300x199.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2-768x510.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2-400x266.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/04\/intens2-272x182.webp 272w\" sizes=\"auto, (max-width: 989px) 100vw, 989px\" \/><\/a><figcaption id=\"caption-attachment-3664\" class=\"wp-caption-text\">Baastreening arendab sinu aeroobset s\u00fcsteemi: mitokondreid, rasvade oks\u00fcdatsiooni ja efektiivsust. See on aeglane, \u00fchtlane ja ausalt \u00f6eldes veidi igav. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2 data-path-to-node=\"31\"><strong>Milline on tunne jalgades (ja miks see on normaalne)<\/strong><\/h2>\n<p data-path-to-node=\"32\">Te tunnete end uimaselt, aeglaselt .<\/p>\n<p data-path-to-node=\"33\">See ei ole m\u00e4rk sellest, et te kaotate vormi. See on teie keha, mis jagab ressursse \u00fcmber.<\/p>\n<p data-path-to-node=\"34\">Te lisate uut t\u00fc\u00fcpi koormust baasvastupidavuse peale. See v\u00f5tab aega. Tavaliselt kulub 2\u20133 n\u00e4dalat &#8220;miks ma selline olen&#8221; tunnet, enne kui asjad paika loksuvad.<\/p>\n<h2 data-path-to-node=\"35\"><strong>Peidetud piiraja: taastumine<\/strong><\/h2>\n<p data-path-to-node=\"36\">Baasperioodil saite te paljustki puhtalt l\u00e4bi: kehv uni? Sobib. Kerge v\u00e4simus? Treenime ikka.<\/p>\n<p data-path-to-node=\"37\">N\u00fc\u00fcd enam mitte.<\/p>\n<p data-path-to-node=\"38\">Intensiivsus mitmekordistab v\u00e4simust viisidel, mida 2. tsoon kunagi ei teinud.<\/p>\n<p data-path-to-node=\"39\">Seega peituvad teie uued tulemused unes, toitumises (eriti s\u00fcsivesikutes) ja selles, et v\u00f5tate kergeid p\u00e4evi t\u00f5esti t\u00f5siselt.<\/p>\n<p data-path-to-node=\"40\">Taastumine ei ole enam toetav tegevus. See on kogu strateegia alus.<\/p>\n<h2 data-path-to-node=\"41\"><strong>Grupis\u00f5idud: kaose muutuja<\/strong><\/h2>\n<p data-path-to-node=\"42\">Aprilli grupiajas\u00f5idud on sisuliselt reguleerimata v\u00f5idus\u00f5idu simulatsioonid.<\/p>\n<p data-path-to-node=\"43\">K\u00f5ik on talvest v\u00e4rsked, kergelt pettekujutelmades ja v\u00e4ga konkureerivad.<\/p>\n<p data-path-to-node=\"44\">Suhtuge neisse ettevaatlikult.<\/p>\n<p data-path-to-node=\"45\">Parim l\u00e4henemisviis on asendada \u00fcks intervalltreening grupiajas\u00f5iduga v\u00f5i istuda tuules, valida <b data-path-to-node=\"45\" data-index-in-node=\"96\">\u00fcks v\u00f5i kaks<\/b> pingutust ja lasta \u00fclej\u00e4\u00e4nul minna. Te ei pea vastama igale kiirendusele. Te ei kaitse meistritiitlit. T\u00f5en\u00e4oliselt.<\/p>\n<h2 data-path-to-node=\"46\"><strong>M\u00e4rgid, et teete asju \u00f5igesti (mitte lihtsalt ei j\u00e4\u00e4 ellu)<\/strong><\/h2>\n<ul>\n<li data-path-to-node=\"47,0,0\">L\u00f5petate intervallid tundega, et olete <b data-path-to-node=\"47,0,0\" data-index-in-node=\"39\">t\u00f6\u00f6d teinud<\/b>, mitte h\u00e4vitatud.<\/li>\n<li data-path-to-node=\"47,1,0\">Teie kerged s\u00f5idud tunduvad ikka veel&#8230; kerged.<\/li>\n<li data-path-to-node=\"47,2,0\">Te ei karda iga treeningut.<\/li>\n<li data-path-to-node=\"47,3,0\">2\u20133 n\u00e4dala p\u00e4rast tunnete end j\u00e4rsku taas <b data-path-to-node=\"47,3,0\" data-index-in-node=\"42\">teravana<\/b>.<\/li>\n<\/ul>\n<p data-path-to-node=\"48\">See viimane? See ongi tasu.<\/p>\n<h3 data-path-to-node=\"49\"><strong>Identiteedi muutus: diislist v\u00f5istlusvalmiks<\/strong><\/h3>\n<p data-path-to-node=\"50\">Baastreening teeb teid vastupidavaks. Intensiivsus teeb teid ohtlikuks.<\/p>\n<p data-path-to-node=\"51\">Aprill on kuu, kus te saate kannatlikult ja ettevaatlikult m\u00f5lemat. V\u00f5i te kiirustate, plahvatate ja seletate mais s\u00f5pradele, et olete &#8220;lihtsalt veidi v\u00e4sinud viimasel ajal&#8221;.<\/p>\n<p data-path-to-node=\"52\">Teie valik.<\/p>\n<h2 data-path-to-node=\"53\"><strong>KKK (sest teie jalgadel on k\u00fcsimusi)<\/strong><\/h2>\n<p data-path-to-node=\"54\"><b data-path-to-node=\"54\" data-index-in-node=\"0\">Mitu k\u00f5rge intensiivsusega treeningut n\u00e4dalas teha?<\/b> Alustage \u00fchest. Liikuge edasi kahele, kui taastute h\u00e4sti.<\/p>\n<p data-path-to-node=\"55\"><b data-path-to-node=\"55\" data-index-in-node=\"0\">Millal v\u00f5ib uuesti &#8220;gaasi p\u00f5hja vajutada&#8221;?<\/b> Umbes 3\u20134 n\u00e4dala p\u00e4rast p\u00e4rast struktureeritud intensiivsuse lisamist. Mitte p\u00e4rast esimest p\u00e4ikeselist s\u00f5itu.<\/p>\n<p data-path-to-node=\"56\"><b data-path-to-node=\"56\" data-index-in-node=\"0\">Kas ma v\u00f5in treeningu asemel grupiajas\u00f5itudel v\u00f5idu s\u00f5ita?<\/b> Jah, aga s\u00e4\u00e4stlikult. \u00dcks &#8220;kaootiline&#8221; s\u00f5it n\u00e4dalas on piisav.<\/p>\n<p data-path-to-node=\"57\"><b data-path-to-node=\"57\" data-index-in-node=\"0\">Miks ma tunnen end p\u00e4rast intensiivsuse lisamist aeglasemana?<\/b> Sest alguses t\u00f5useb v\u00e4simus kiiremini kui f\u00fc\u00fcsiline vorm. See on normaalne. T\u00fc\u00fctu, aga normaalne.<\/p>\n<p data-path-to-node=\"58\"><b data-path-to-node=\"58\" data-index-in-node=\"0\">Kas ma peaksin j\u00e4tkama pikkade s\u00f5itudega?<\/b> Absoluutselt. Teie vastupidavus on vundament. \u00c4ra p\u00f5leta maja maha, et k\u00f6\u00f6ki renoveerida.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aprill on see ohtlik sillake olukorra vahel, kus &#8220;ma olen p\u00f5him\u00f5tteliselt diiselmootor&#8221; ja &#8220;t\u00f5mbame tikku ja vaatame, mis saab&#8221;.<\/p>\n","protected":false},"author":174,"featured_media":3663,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[704,246,477,705],"global-categories":[22],"class_list":["post-3662","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-baastreening","tag-intervall-trenn","tag-jalgratta-treening","tag-kevadine-treening","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>Kuidas minna baastreeningutelt \u00fcle k\u00f5rge intensiivsusega treeningutele - \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\/2026\/04\/22\/kuidas-minna-baastreeningutelt-ule-korge-intensiivsusega-treeningutele\/\" \/>\n<meta property=\"og:locale\" content=\"et_EE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Kuidas minna baastreeningutelt \u00fcle k\u00f5rge intensiivsusega treeningutele\" \/>\n<meta property=\"og:description\" content=\"Aprill on see ohtlik sillake olukorra vahel, kus &#8220;ma olen p\u00f5him\u00f5tteliselt diiselmootor&#8221; 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