{"id":1215,"date":"2018-07-24T11:22:34","date_gmt":"2018-07-24T11:22:34","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=1215"},"modified":"2018-07-24T11:40:35","modified_gmt":"2018-07-24T11:40:35","slug":"versenynapi-taplalkozas","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/tour-de-france\/versenynapi-taplalkozas\/","title":{"rendered":"Versenynapi t\u00e1pl\u00e1lkoz\u00e1s \u2013 \u00cdgy csin\u00e1ld!"},"content":{"rendered":"

Elkezdt\u00e9l eg\u00e9szs\u00e9gesebben \u00e9tkezni a jobb teljes\u00edtm\u00e9ny\u00e9rt? A t\u00e9li h\u00f3napokban kev\u00e9s sz\u00e9nhidr\u00e1tot fogyasztott\u00e1l, hogy jobban tudj\u00e1l a zs\u00edrb\u00f3l energi\u00e1t \u00e9getni? Nagyszer\u0171! Ezzel m\u00e1r stabil alapot teremtett\u00e9l. De ha gyors is akarsz lenni verseny k\u00f6zben, sz\u00fcks\u00e9ged lesz n\u00e9mi k\u00fcls\u0151 cukorbevitelre is. L\u00e1ssuk, mi a versenynapi t\u00e1pl\u00e1lkoz\u00e1s titka.<\/strong><\/p>\n

A verseny k\u00f6zbeni ev\u00e9sc\u00e9lja, hogy fenntartsuk az izmok sz\u00e9nhidr\u00e1tell\u00e1t\u00e1s\u00e1t \u00e9s cs\u00f6kkents\u00fck a m\u00e1jban, valamint az izmokban t\u00e1rolt glikog\u00e9n-felhaszn\u00e1l\u00e1st. A sz\u00e9nhidr\u00e1toknak k\u00f6zvetlen hat\u00e1sa van a k\u00f6zponti rendszerre is, \u00e9s cs\u00f6kkentik az \u00e9szlelt er\u0151kifejt\u00e9st testmozg\u00e1s k\u00f6zben. Most m\u00e1r csak az a k\u00e9rd\u00e9s, hogy mikor \u00e9s mennyi sz\u00e9nhidr\u00e1tot kell magadhoz venned.<\/p>\n

<\/h2>\n

Egy\u00e9l \u00fctemterv szerint<\/h2>\n

Egy dolgot felt\u00e9tlen\u00fcl tudnod kell a nyeregben ev\u00e9ssel kapcsolatban: ha meg\u00e9hezel, soha nem fogsz tudni eleget enni a h\u00e1tral\u00e9k ledolgoz\u00e1s\u00e1hoz, m\u00e9g a piacon kaphat\u00f3 legjobb energiazsel\u00e9kkel sem. Ez\u00e9rt fontos elkezdeni a feltankol\u00e1st kb. 20-30 perccel a verseny indul\u00e1sa ut\u00e1n, majd \u00fctemterv szerint folytatni. Soha ne v\u00e1rd meg, m\u00edg \u00e9hes leszel.<\/p>\n

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

Marcel Kittel, a Quick-Step Floors csapat tagja ban\u00e1nt eszik a 104. Tour de France 16. szakasz\u00e1nak ind\u00edt\u00e1sa el\u0151tt.<\/span><\/em><\/p>\n

Seg\u00edt, ha van valami, ami eml\u00e9keztet az ev\u00e9sre. Be\u00e1ll\u00edthatsz \u00f3r\u00e1nk\u00e9nti figyelmeztet\u00e9st a telefonodon, vagy egy\u00e9l minden v\u00e1rost\u00e1bl\u00e1n\u00e1l vagy hat\u00e1rk\u0151n\u00e9l. Ne hagyatkozz csak a mem\u00f3ri\u00e1dra, mert mihelyt kem\u00e9nyedik a menet \u00e9s be\u00e1ll a kimer\u00fclts\u00e9g, k\u00f6nnyen kimegy a fejedb\u0151l. Egy kiv\u00e9tel van: a legfeljebb 60 perc k\u00f6r\u00fcli versenyeken nincs sz\u00fcks\u00e9ged \u00fczemanyag-p\u00f3tl\u00e1sra.<\/p>\n

C\u00e9lozz meg 60 g sz\u00e9nhidr\u00e1tot \u00f3r\u00e1nk\u00e9nt<\/h2>\n

Ami a mennyis\u00e9get illeti, a legt\u00f6bb embernek \u00f3r\u00e1nk\u00e9nt kb. 0,5-1 g sz\u00e9nhidr\u00e1tra van sz\u00fcks\u00e9ge tests\u00falykilogrammonk\u00e9nt versenytemp\u00f3ban t\u00f6rt\u00e9n\u0151 teker\u00e9shez. De vedd azt is figyelembe, hogy egy \u00e1tlagos versenyz\u0151 csak kb. 60 g sz\u00e9nhidr\u00e1tot tud \u00f3r\u00e1nk\u00e9nt biztons\u00e1gosan el\u00e9getni. Efelett szinte biztos, hogy em\u00e9szt\u00e9si probl\u00e9m\u00e1k jelentkeznek. \u00d3r\u00e1nk\u00e9nt ak\u00e1r 90 g sz\u00e9nhidr\u00e1tot is be tudsz vinni egy t\u00f6bbforr\u00e1s\u00fa energiazsel\u00e9vel. A k\u00f6vetkez\u0151 cikkekben r\u00e9szletesebben le\u00edrjuk, hogyan v\u00e1s\u00e1rolj zsel\u00e9t, de \u00e1ltal\u00e1nos szab\u00e1ly, hogy mindenk\u00e9pp olvasd el a szeletek \u00e9s zsel\u00e9k<\/a> c\u00edmk\u00e9j\u00e9t, \u00e9s ne felejtsd el belesz\u00e1m\u00edtani az italokban tal\u00e1lhat\u00f3 sz\u00e9nhidr\u00e1tokat is, ha el akarod ker\u00fclni a gyomorpanaszokat.<\/p>\n

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

<\/h2>\n

Hidrat\u00e1lj megfelel\u0151en – a versenynapi t\u00e1pl\u00e1lkoz\u00e1s egyik titka<\/h2>\n

A hidrat\u00e1l\u00e1s az egyik legfontosabb r\u00e9sze a versenynapi t\u00e1pl\u00e1lkoz\u00e1snak. \u00a0\u00d3r\u00e1nk\u00e9nt f\u00e9l \u00e9s 1 liter k\u00f6z\u00f6tti mennyis\u00e9g\u0171 folyad\u00e9kot kell meginnod ahhoz, hogy tartani tudd a cs\u00facsteljes\u00edtm\u00e9nyt. Ahogy az ev\u00e9st, az iv\u00e1st is kb. 30 perccel a verseny el\u0151tt el kell kezdened. Mindenk\u00e9ppen legyenek elektrolitok \u00e9s sz\u00e9nhidr\u00e1tok a vizespalackodban, mivel ezek felgyors\u00edthatj\u00e1k a rehidrat\u00e1ci\u00f3t, \u00e9s akkor is dolgoztatj\u00e1k a szervezetedet, ha nagyon izzadn\u00e1l. Sz\u00e1mos italt\u00edpus k\u00f6z\u00fcl v\u00e1laszthatsz, k\u00f6vetkez\u0151 cikkeinkben ezekbe is be fogunk pillantani.<\/p>\n","protected":false},"excerpt":{"rendered":"

Elkezdt\u00e9l eg\u00e9szs\u00e9gesebben \u00e9tkezni a jobb teljes\u00edtm\u00e9ny\u00e9rt? A t\u00e9li h\u00f3napokban kev\u00e9s sz\u00e9nhidr\u00e1tot fogyasztott\u00e1l, hogy jobban tudj\u00e1l a zs\u00edrb\u00f3l energi\u00e1t \u00e9getni? Nagyszer\u0171! […]<\/p>\n","protected":false},"author":71,"featured_media":1218,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[96],"tags":[51,28,27,87,88,101,79,93,102],"global-categories":[],"class_list":["post-1215","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-tour-de-france","tag-egeszseges-eletmod","tag-kerekpar-blog","tag-kerekpar-magazin","tag-kerekpar-verseny","tag-tdf","tag-tdf2018","tag-tour-de-france","tag-tour-de-france-2018","tag-versenynapi-taplalkozas"],"yoast_head":"\nVersenynapi t\u00e1pl\u00e1lkoz\u00e1s \u2013 \u00cdgy csin\u00e1ld! - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\n<meta name=\"description\" content=\"Ha gyors akarsz lenni versenyz\u00e9s k\u00f6zben, akkor a gyakorl\u00e1s mellett a rendszeres \u00e9tkez\u00e9sre is figyelned kell. 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