{"id":3715,"date":"2026-06-03T11:47:33","date_gmt":"2026-06-03T08:47:33","guid":{"rendered":"https:\/\/www.welovecycling.com\/ee\/?p=3715"},"modified":"2026-06-03T11:47:33","modified_gmt":"2026-06-03T08:47:33","slug":"kiirus-grupisoit-ja-koormuse-langetamine-letapei-voistluspaevaks-valmistumine","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/ee\/2026\/06\/03\/kiirus-grupisoit-ja-koormuse-langetamine-letapei-voistluspaevaks-valmistumine\/","title":{"rendered":"Kiirus, grupis\u00f5it ja koormuse langetamine: L\u2019\u00c9tape\u2019i v\u00f5istlusp\u00e4evaks valmistumine"},"content":{"rendered":"<h3 data-path-to-node=\"3\">Aprill ei l\u00e4inud plaanip\u00e4raselt ja mai algas veelgi halvemini. Minu treeningud jooksid r\u00f6\u00f6bastelt maha, seega pidin olema loov. Siin on minu viimane \u00fclevaade enne v\u00f5istlust, kus r\u00e4\u00e4gin senisest treeningute k\u00e4igust, grupis\u00f5idu harjutamisest ja sellest, kuidas plaanin enne starti koormust langetada.<\/h3>\n<p data-path-to-node=\"3\"><!--more--><\/p>\n<h2 data-path-to-node=\"4\"><strong>Mais tulid projektil rattad alt<\/strong><\/h2>\n<p data-path-to-node=\"5\">Kui aprill oli veidi vaevaline, siis mai algus oli veelgi hullem. See pidi olema minu tagasitulekukuu, v\u00f5imalus viimaks ometi t\u00f5sist mahtu koguda. Selle asemel tabas mind taas k\u00fclmetus ja k\u00f5huviirus. Lisaks sellele olid mul kaks n\u00e4dalavahetust juba broneeritud iga-aastasele perekondlikule kokkusaamisele ja parimate s\u00f5pradega kohtumisele. Kuu alguses olin meeleheitel, aeg hakkas otsa saama ja tundsin, et olen soovitud vormist kaugele maha j\u00e4\u00e4nud.<\/p>\n<p data-path-to-node=\"6\">Haigustest taastudes otsustasin s\u00f5pradega veedetavale n\u00e4dalavahetusele ja sealt tagasi koju s\u00f5ita rattaga, asjad rattakottidesse pakitult (<i data-path-to-node=\"6\" data-index-in-node=\"139\">bikepacking<\/i>). See aitas mul p\u00e4\u00e4sta osa treeningmahust ja andis tulemuseks isegi aasta pikima s\u00f5idu: 147 km. Samuti mahutasin mai l\u00f5ppu \u00fche raske 3-tunnise s\u00f5idu, et testida oma toitumisplaani. Kofeiinigeelid t\u00f6\u00f6tasid h\u00e4sti! Kokkuv\u00f5ttes l\u00f5petasin kuu ligi 700 kilomeetriga. See ei olnud k\u00fcll see, mida lootsin, kuid asjaolusid arvestades oli see meeldiv \u00fcllatus.<\/p>\n<h2 data-path-to-node=\"7\"><strong>Juunikuine koormuse langetamine (taper)<\/strong><\/h2>\n<p data-path-to-node=\"8\">N\u00fc\u00fcd on juuni k\u00e4es ja mul on kaks eesm\u00e4rki: arendada t\u00f5usude v\u00f5tmiseks kiirust ja v\u00f5imsust ning viia l\u00e4bi korralik koormuse langetamine (tapering) , et jalad oleksid v\u00f5istlusp\u00e4eval v\u00e4rsked.<\/p>\n<p data-path-to-node=\"9\">Juuni esimesel n\u00e4dalal panen veel t\u00e4iega. Minu plaan sisaldab \u00fcht pikka n\u00e4dalavahetuse s\u00f5itu, et simuleerida v\u00f5istlusp\u00e4eva, koos plaanitud hommikus\u00f6\u00f6gi ja kell 11:00 stardiajaga (t\u00e4pselt nagu p\u00e4ris v\u00f5istlusel). Lisaks teen m\u00f5ned l\u00fchemad sprindiharjutustega s\u00f5idud, et saavutada n\u00e4dala peale kokku umbes 10 tundi rattasadulas.<\/p>\n<p data-path-to-node=\"10\">Sellega l\u00f5peb kolmen\u00e4dalane 10-tunniste treeningplokkide ts\u00fckkel ja algab koormuse langetamine. Juuni teisel n\u00e4dalal v\u00e4hendan mahtu 40% v\u00f5rra, langedes 10 tunnilt umbes 6 tunnile. S\u00f5idan endiselt 4 korda n\u00e4dalas, kuid s\u00f5idud on l\u00fchemad, kusjuures v\u00e4hemalt kahel neist on kavas intervallid.<\/p>\n<p data-path-to-node=\"11\">Juuni kolmandal n\u00e4dalal v\u00e4hendan mahtu umbes 3\u20134 tunnini. Esmasp\u00e4eval v\u00f5i teisip\u00e4eval teen viimase intervalltreeningu. P\u00e4rast seda on kavas 2\u20133 kerget s\u00f5itu, lihtsalt selleks, et jalad k\u00e4iksid ringi. Reedel j\u00e4tan t\u00f5en\u00e4oliselt s\u00f5itmise \u00fcldse vahele, v\u00e4lja arvatud juhul, kui on vaja vabaneda v\u00f5istluseelsest n\u00e4rvipingest. Laup\u00e4ev on v\u00f5istlusp\u00e4ev.<\/p>\n<p data-path-to-node=\"12\"><b data-path-to-node=\"12\" data-index-in-node=\"0\">Loe ka: <a href=\"https:\/\/www.welovecycling.com\/ee\/2026\/05\/21\/minu-toitumis-ja-energiaplaan-letape-tsehhi-etapiks\/\">Minu toitumis- ja energiavarude plaan l\u2019\u00c9tape Czech Republicuks<\/a><\/b><\/p>\n<h2 data-path-to-node=\"13\"><strong>Grupis\u00f5idu harjutamine<\/strong><\/h2>\n<p data-path-to-node=\"14\">\u00dcks v\u00f5istlemise aspekt, millest ma pole palju r\u00e4\u00e4kinud, on koos teistega s\u00f5itmine. Olen grupis\u00f5idus algaja, kuna enne <a href=\"https:\/\/www.letapeczech.cz\/\">l\u2019\u00c9tape&#8217;ile<\/a> registreerumist olin teinud vaid kaks korralikku grupis\u00f5itu. Sel aastal plaanisin liituda igan\u00e4dalase grupis\u00f5iduga, mida korraldab siin Prahas asuv rattapood Pav\u00e9 Cycles. Tempo on seal tavaliselt kiirem, kui ma olen harjunud, seega pidin esmalt vormi saama ja veenduma, et olen kaasas p\u00fcsimiseks piisavalt v\u00e4rske. Seet\u00f5ttu \u00f5nnestus see mul vaid kolm korda. Kuid isegi need v\u00e4hesed s\u00f5idud olid uskumatult v\u00e4\u00e4rtuslikud. Muutusin enesekindlamaks m\u00e4rguannete andmisel, suutsin s\u00f5ita pingevabamalt, hoides samal ajal silma peal eess\u00f5itjal, ja mis k\u00f5ige t\u00e4htsam \u2013 \u00f5ppisin p\u00fcsima tihedalt tuules, et suurtel kiirustel grupis\u00f5idust kasu l\u00f5igata.<\/p>\n<p data-path-to-node=\"15\">Muidugi on v\u00f5istlemine midagi muud. See pole kogenud ratturite juhitud organiseeritud grupp, mille eesm\u00e4rgiks on \u00fchtne s\u00f5iduelamus. Iga rattur on enda eest v\u00e4ljas, liikumised on ettearvamatud ja suurematel t\u00f5usudel lagunevad grupid t\u00f5en\u00e4oliselt laiali. See on v\u00f5istlusp\u00e4eva \u00fcks suurimaid k\u00fcsim\u00e4rke, kuid just see teebki asja nii p\u00f5nevaks.<\/p>\n<h2 data-path-to-node=\"16\"><strong>N\u00e4rvis, aga ootus\u00e4rev<\/strong><\/h2>\n<p data-path-to-node=\"17\">Selleks v\u00f5istluseks valmistumine on mulle juba palju \u00f5petanud. Olen n\u00e4inud, kui kiiresti v\u00f5ivad asjad viltu minna, kui reaalsus sekkub, ja \u00f5ppinud, mida teeksin j\u00e4rgmisel korral teisiti. V\u00f5istlusp\u00e4ev paneb k\u00f5ik proovile. Kas mu toitumisplaan peab vastu? Kui palju suudan reaalselt tuules s\u00f5ita? Kas ma suudan kinni pidada oma tempoplaanist? Kuidas ma saan hakkama kuumusega? Olen n\u00e4rvis, aga ma ei j\u00f5ua starti \u00e4ra oodata. Annan endast uuesti m\u00e4rku p\u00e4rast v\u00f5istlust.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Aprill ei l\u00e4inud plaanip\u00e4raselt ja mai algas veelgi halvemini. Minu treeningud jooksid r\u00f6\u00f6bastelt maha, seega pidin olema loov. Siin on [&hellip;]<\/p>\n","protected":false},"author":174,"featured_media":3716,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[43],"tags":[179,717,718],"global-categories":[22],"class_list":["post-3715","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tervis-trenn","tag-letape","tag-letape-czech-republic","tag-treenimine-letape","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>Kiirus, grupis\u00f5it ja koormuse langetamine: L\u2019\u00c9tape\u2019i v\u00f5istlusp\u00e4evaks valmistumine - \u0160koda We Love Cycling - Estonia<\/title>\n<meta name=\"description\" content=\"Aprill ei l\u00e4inud plaanip\u00e4raselt ja mai algas veelgi halvemini. Minu treeningud jooksid r\u00f6\u00f6bastelt maha, seega pidin olema loov. 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