{"id":3699,"date":"2026-05-21T11:11:14","date_gmt":"2026-05-21T08:11:14","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=3699"},"modified":"2026-05-21T11:11:14","modified_gmt":"2026-05-21T08:11:14","slug":"minu-toitumis-ja-energiaplaan-letape-tsehhi-etapiks","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/05\/21\/minu-toitumis-ja-energiaplaan-letape-tsehhi-etapiks\/","title":{"rendered":"Minu toitumis- ja energiaplaan l\u2019\u00c9tape T\u0161ehhi etapiks"},"content":{"rendered":"<h3 data-path-to-node=\"3\"><strong>Maantees\u00f5idu v\u00f5istluseks energia kogumine on hoopis teistsugune v\u00e4ljakutse v\u00f5rreldes minu tavap\u00e4raste s\u00f5itudega ning selle \u00f5igesti tegemine v\u00f5ib minu soorituse nii luua kui ka rikkuda. Siin on \u00fclevaade sellest, kuidas ma valmistun hoidma oma energiataset nelja raske tunni jooksul.<\/strong><\/h3>\n<p data-path-to-node=\"3\"><!--more--><\/p>\n<h2 data-path-to-node=\"4\"><strong>Kuidas ma rattal varem energiat taastasin<\/strong><\/h2>\n<p data-path-to-node=\"5\">Ma pole varem maantees\u00f5idu v\u00f5istlusel osalenud ja see paistis v\u00e4lja ka minu rattas\u00f5iduaegsest toitumisest. Teoorias ma teadsin, mida teha, kuid minu s\u00f5idustiili puhul ei tundunud see kunagi vajalik. S\u00f5itsin maanteerattaga peamiselt avastamiseks, t\u00fcdruks\u00f5braga seiklemiseks v\u00f5i siin-seal segmentidel KOM-i (Strava m\u00e4gedekuninga tiitli) p\u00fc\u00fcdmiseks. K\u00f5ik need s\u00f5idud andsid v\u00f5imaluse peatuda kohvikus v\u00f5i poes, et varusid t\u00e4iendada, v\u00f5i polnud need nii pikad ega intensiivsed, et \u00f5ige toitumine oleks t\u00f5eliselt oluline olnud.<\/p>\n<p data-path-to-node=\"6\">Tavaliselt v\u00f5tsin s\u00e4rgitaskusse kaasa banaani ja v\u00f5ib-olla m\u00f5ned kaerahelbebatoonid, ja see oli k\u00f5ik. Ma ei muretsenud eriti selle p\u00e4rast, mitu grammi <b data-path-to-node=\"6\" data-index-in-node=\"151\">s\u00fcsivesikuid<\/b> ma tunnis tarbisin. Eelistasin magusatele jookidele vett, seega j\u00e4i rattaspordispetsiifiline toitumine mulle \u00fcsna kaugeks.<\/p>\n<p data-path-to-node=\"7\">Kui ma selle aasta alguses l\u2019\u00c9tape&#8217;ile registreerusin, m\u00f5istsin, et pean seda kardinaalselt muutma. Ees on stardist l\u00f5puni, 4 tundi kestev\u00a0 tugev pingutus. Kui loodaksin vaid banaanile ja m\u00f5nele batoonile, saaks minu energia t\u00f5en\u00e4oliselt otsa umbes kahe tunni p\u00e4rast v\u00f5i varemgi.<\/p>\n<h2 data-path-to-node=\"8\">Olen tegelenud asjade parandamisega<\/h2>\n<p data-path-to-node=\"9\">Otsustasin keskenduda kolme asja parandamisele oma s\u00f5iduaegses toitumises:<\/p>\n<ul>\n<li data-path-to-node=\"10,0,0\"><a href=\"https:\/\/www.hobisport.ee\/viimati-lisatud\/results,1-48?keyword=maurten+spordijook&amp;limitstart=0&amp;option=com_virtuemart&amp;view=category&amp;virtuemart_category_id=0\"><b data-path-to-node=\"10,0,0\" data-index-in-node=\"0\">S\u00fcsivesikute joogipulbri<\/b><\/a> kasutamise alustamine igal \u00fcle 90-minutilisel s\u00f5idul. S\u00fcsivesikute pulbri all pean silmas segu, mis sisaldab s\u00fcsivesikuid ja <b data-path-to-node=\"10,0,0\" data-index-in-node=\"150\">elektrol\u00fc\u00fcte<\/b> ning mida saab veega segada, et saada oma 500 ml joogipudelist umbes 60 g s\u00fcsivesikuid.<\/li>\n<li data-path-to-node=\"10,1,0\"><b data-path-to-node=\"10,1,0\" data-index-in-node=\"0\">60 g s\u00fcsivesikute<\/b> tunnis tarbimise harjutamine, kombineerides s\u00fcsivesikujoogi ja tahke toidu.<\/li>\n<li data-path-to-node=\"10,2,0\">S\u00fcsivesikugeelide kasutuselev\u00f5tt ja kofeiinigeelidega katsetamine. See annaks mulle v\u00f5imaluse saada v\u00f5istluse hilisemas faasis tugev energias\u00fcst.<\/li>\n<\/ul>\n<p data-path-to-node=\"11\">Peamine eesm\u00e4rk oli harjutada oma seedimist ja n\u00e4ha, kuidas see m\u00f5jutab minu vastupidavust ning v\u00f5imet hoida k\u00f5rget tempot ilma, et energia otsa saaks.<\/p>\n<figure id=\"attachment_3701\" aria-describedby=\"caption-attachment-3701\" style=\"width: 886px\" class=\"wp-caption aligncenter\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-3701 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2.webp\" alt=\"\" width=\"886\" height=\"593\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2.webp 886w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2-300x201.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2-768x514.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2-400x268.webp 400w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/15\/2026\/05\/toitumine2-272x182.webp 272w\" sizes=\"auto, (max-width: 886px) 100vw, 886px\" \/><\/a><figcaption id=\"caption-attachment-3701\" class=\"wp-caption-text\">\u00dchte joogipudelisse mahub palju toitaineid<\/figcaption><\/figure>\n<p data-path-to-node=\"13\">S\u00fcsivesikujoogi kasutuselev\u00f5tt oli edukas. Mulle v\u00e4ga meeldib, kui lihtne on saada suur kogus s\u00fcsivesikuid k\u00e4tte vaid joomisega. Minu seedimine on selle ilma suuremate probleemideta vastu v\u00f5tnud. Hindasin peamiselt seda, et intensiivsete grupis\u00f5itude ajal, kus polnud palju puhkehetki, ei pidanud ma tegelema tahke toidu k\u00e4sitsemise ja lahtipakkimisega. Praeguse seisuga arvan, et see moodustab suurema osa minu v\u00f5istlusp\u00e4eva toitumisstrateegiast.<\/p>\n<p data-path-to-node=\"14\">60 g s\u00fcsivesikute tarbimine tunnis polnud samuti nii keeruline, kui arvasin, peamiselt t\u00e4nu joogile. Abiks oli ka meeldetuletuste seadistamine Garmin Edge&#8217;i kompuutris, mis andsid m\u00e4rku joomisest ja s\u00f6\u00f6misest. Ma pole veel t\u00e4iuslik, mis puudutab \u00fcle kolmetunniseid s\u00f5ite, kuid loodetavasti saan viimasel kuul enne v\u00f5istlust rohkem harjutada. Samuti plaanin proovida t\u00f5sta kogust 70\u201380 grammini tunnis, et n\u00e4ha, kas mu seedimine sellega toime tuleb. Ma ei plaani minna \u00fcle 90 grammi, sest selliste koguste puhul kasvab seedeprobleemide risk h\u00fcppeliselt ning saadav sooritusv\u00f5ime kasv muutub \u00fcha v\u00e4iksemaks, eriti minusuguse harrastaja jaoks.<\/p>\n<p data-path-to-node=\"15\">Ma pole veel suutnud geele oma rutiini lisada. Eelistan tahket toitu kombinatsioonis s\u00fcsivesikujoogiga. Siiski plaanin viimasel treeningkuul proovida kofeiinigeeli.<\/p>\n<h2 data-path-to-node=\"16\"><strong>Minu toitumis- ja vedelikuplaan rattal<\/strong><\/h2>\n<p data-path-to-node=\"17\">Minu eesm\u00e4rk on tarbida v\u00f5istluse ajal tunnis v\u00e4hemalt <b data-path-to-node=\"17\" data-index-in-node=\"55\">60 g s\u00fcsivesikuid<\/b> ja <b data-path-to-node=\"17\" data-index-in-node=\"76\">750 ml vedelikku<\/b>. Minu ligikaudne hinnang v\u00f5istluse kestusele on 4 tundi, mis t\u00e4hendab, et pean tarbima umbes 4 t\u00e4is joogipudelit (750 ml) vedelikku ja 240 g s\u00fcsivesikuid. Plaanin seda saavutada j\u00e4rgmiselt:<\/p>\n<ul>\n<li data-path-to-node=\"18,0,0\">2 joogipudelit (750 ml), kummaski 90 g s\u00fcsivesikuid = 180 g<\/li>\n<li data-path-to-node=\"18,1,0\">2 <a href=\"https:\/\/www.hobisport.ee\/viimati-lisatud\/results,1-48?keyword=maurten+gel&amp;limitstart=0&amp;option=com_virtuemart&amp;view=category&amp;virtuemart_category_id=0\">geeli<\/a>, kummaski 40 g s\u00fcsivesikuid = 80 g<\/li>\n<li data-path-to-node=\"18,2,0\">1 pudelit\u00e4ide 50 g s\u00fcsivesikute ja 750 ml vedelikuga<\/li>\n<li data-path-to-node=\"18,3,0\">1 pudelit\u00e4ide 750 ml veega<\/li>\n<\/ul>\n<p data-path-to-node=\"19\">See plaan annab kokku 310 g s\u00fcsivesikuid, mis teeks umbes 77 g s\u00fcsivesikuid tunnis, kui suudan k\u00f5ik \u00e4ra tarbida. Kuid isegi ilma teise geelita olen 270 g juures, mis \u00fcletab minu miinimumi 60 g tunnis.<\/p>\n<p data-path-to-node=\"20\">Valin 750 ml joogipudelid, sest need v\u00f5ivad v\u00f5imaldada mul peatuda vaid korra, et pudeleid t\u00e4ita, ja muidu edasi s\u00f5ita. Kui minu arvutused peavad paika, siis joogipunkt, mis asub umbes 47. kilomeetril, on koht, kus m\u00f5lemad pudelid on peaaegu t\u00fchjad. Toitlustuspunktid pakuvad valikut kuivatatud ja v\u00e4rskeid puuvilju, maiustusi ning soolaseid sn\u00e4kke, kuid loodetavasti pole mul neist midagi vaja. Tahan olla efektiivne ja t\u00e4ita vaid \u00fche pudeli veega ning teise Isostar Hydrate and Perform spordijoogiga, mis on seal pakutav elektrol\u00fc\u00fctide jook ja sisaldab umbes 50 g s\u00fcsivesikuid 750 ml kohta.<\/p>\n<h2 data-path-to-node=\"21\"><strong>V\u00f5istlusp\u00e4eva ajakava<\/strong><\/h2>\n<p data-path-to-node=\"22\">V\u00f5istlusp\u00e4eva eesm\u00e4rk on hoida oma <b data-path-to-node=\"22\" data-index-in-node=\"35\">gl\u00fckogeenivarud<\/b> stardi hetkeks t\u00e4idetuna. See t\u00e4hendab s\u00fcsivesikuterikast toidukorda eelmisel \u00f5htul, et endale hea stardipositsioon luua. Seej\u00e4rel on v\u00f5istlusp\u00e4eval soovitatav s\u00fc\u00fca <b data-path-to-node=\"22\" data-index-in-node=\"216\">3\u20134 g s\u00fcsivesikuid kehakaalu kilogrammi kohta<\/b>, kui sinu stardiaeg on tavap\u00e4rasest \u00e4rkamisajast rohkem kui 4 tunni kaugusel. See peaks taastama gl\u00fckogeeni, mille p\u00f5letad une ajal ja \u00fcleval olles stardijoonele liikudes.<\/p>\n<p data-path-to-node=\"23\">Sihiks on saada 3 g s\u00fcsivesikuid kehakaalu kilogrammi kohta, mis teeb minu jaoks kokku umbes 228 g s\u00fcsivesikuid. Hommikus\u00f6\u00f6k peaks andma mulle umbes 150 g s\u00fcsivesikuid ja ka h\u00e4id valguallikaid. V\u00e4ldin suuri rasva- ja kiudaineallikaid, kuna need v\u00f5ivad seedimist aeglustada. \u00dclej\u00e4\u00e4nud s\u00fcsivesikud tulevad vahepaladest. Siin on minu ligikaudne ajakava:<\/p>\n<ul>\n<li data-path-to-node=\"24,0,0\"><strong>\u00c4ratus (07:30)<\/strong><\/li>\n<li data-path-to-node=\"24,1,0\"><strong>Hommikus\u00f6\u00f6k (08:30)<\/strong>: 70 g leivaviil hummusega, 40 g nahata kanafileed, 2 muna, 200 g riisi 10 g vahtrasiirupiga, suur banaan, greip<\/li>\n<li data-path-to-node=\"24,2,0\"><strong>Vahepalad (10:00-11:00)<\/strong>: 70 g kaerak\u00fcpsiseid, 300 ml apelsinimahla<\/li>\n<li data-path-to-node=\"24,3,0\"><strong>V\u00f5istluse start (12:00)<\/strong><\/li>\n<\/ul>\n<p data-path-to-node=\"25\">On hea tunne n\u00e4ha numbreid ja omada kindlat plaani v\u00f5istlusp\u00e4eva toitumiseks ning rattal energia taastamiseks. Kuid olgem ausad, t\u00f5en\u00e4osus on \u00fcsna suur, et v\u00f5istlusp\u00e4eval ei l\u00e4he k\u00f5ik plaanip\u00e4raselt. Seet\u00f5ttu olengi harjutanud oma hommikus\u00f6\u00f6ke ja rattal toitumist ning uurinud rada, et teada k\u00f5iki toitlustuspunkte juhuks, kui pean improviseerima.<\/p>\n<p data-path-to-node=\"26\">J\u00e4rgmisel korral r\u00e4\u00e4gin veidi l\u00e4hemalt rajast endast, kuidas plaanin seda r\u00fcnnata ja millise varustuse kaasa v\u00f5tan.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Maantees\u00f5idu v\u00f5istluseks energia kogumine on hoopis teistsugune v\u00e4ljakutse v\u00f5rreldes minu tavap\u00e4raste s\u00f5itudega ning selle \u00f5igesti tegemine v\u00f5ib minu soorituse nii [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":3700,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[720,179,721,722,192],"global-categories":[22],"class_list":["post-3699","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-elektroluudid","tag-letape","tag-letape-toitumine","tag-letape-treenimine","tag-susivesikud","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>Minu toitumis- ja energiaplaan l\u2019\u00c9tape T\u0161ehhi etapiks - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Maantees\u00f5idu v\u00f5istluseks energia kogumine on hoopis teistsugune v\u00e4ljakutse v\u00f5rreldes minu tavap\u00e4raste s\u00f5itudega ning selle \u00f5igesti tegemine v\u00f5ib minu soorituse nii luua kui ka rikkuda. 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