{"id":13036,"date":"2021-12-01T08:00:23","date_gmt":"2021-12-01T06:00:23","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13036"},"modified":"2021-11-26T17:16:31","modified_gmt":"2021-11-26T15:16:31","slug":"heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/","title":{"rendered":"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 A j\u00f3 teljes\u00edtm\u00e9ny\u00e9rt"},"content":{"rendered":"

Mennyi id\u0151t kell a nyeregben t\u00f6ltened ahhoz, hogy egyre gyorsabb\u00e1 \u00e9s er\u0151sebb\u00e9 v\u00e1lj? Ha a c\u00e9l a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1sa \u00e9s a versenyeken val\u00f3 j\u00f3 szerepl\u00e9s, akkor ez a cikk neked sz\u00f3l! N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l az edz\u00e9st\u00edpusokat \u00e9s a fejl\u0151d\u00e9shez elegend\u0151 minim\u00e1lis \u00f3rasz\u00e1mokat!<\/strong><\/p>\n

Mit is jelent a jobb teljes\u00edtm\u00e9ny?<\/strong><\/h2>\n

Val\u00f3sz\u00edn\u0171leg sok ker\u00e9kp\u00e1ros egyet\u00e9rtene abban, hogy a hosszabb utak \u00e9s nagyobb sebess\u00e9g jobb teljes\u00edtm\u00e9nyt jelent. Val\u00f3j\u00e1ban azonban a legt\u00f6bben, akik szeretn\u00e9nek jav\u00edtani saj\u00e1t k\u00e9pess\u00e9geiken, ink\u00e1bb a k\u00f6zelg\u0151 versenyeken szeretn\u00e9nek be\u00e9rni a c\u00e9lba. Ha ilyen c\u00e9lokat t\u0171zt\u00e9l ki magad el\u00e9, akkor t\u00f6bb id\u0151t kell a nyeregben t\u00f6ltened, mint azoknak, akik sz\u00f3rakoz\u00e1sb\u00f3l \u00e9s az eg\u00e9szs\u00e9g\u00fck meg\u0151rz\u00e9se \u00e9rdek\u00e9ben tekernek. \u00c9s val\u00f3sz\u00edn\u0171leg t\u00f6bbet kell gondolkodnod azon is, hogyan \u00e9p\u00edted fel az edz\u00e9seidet.<\/p>\n

\"MTB\"
Mountain bike-osok az angliai Newnham Parkban. \u00a9 Profimedia<\/figcaption><\/figure>\n

A v\u00e1lasz heti 6 \u00e9s 10 \u00f3ra k\u00f6z\u00f6tt van<\/strong><\/h2>\n

Ha k\u00e9szen akarsz \u00e1llni egy amat\u0151r ker\u00e9kp\u00e1rversenyre, akkor val\u00f3sz\u00edn\u0171leg valahol heti hat \u00e9s t\u00edz \u00f3ra k\u00f6z\u00f6tt van az az \u00f3rasz\u00e1m, ami el\u00e9g lesz a felk\u00e9sz\u00fcl\u00e9shez. Ha ennyit tekersz, biztosan sikeresen teljes\u00edted majd a r\u00f6videbb \u00e9s intenz\u00edvebb versenyeket, s\u0151t ak\u00e1r a hosszabb t\u00e1v\u00fa futamokat, \u00e9s maratonokat is.<\/p>\n

Fontos azonban tudni, hogy a munkab\u00edr\u00e1s alapvet\u0151en k\u00e9t dologt\u00f3l f\u00fcgg: az id\u0151t\u0151l \u00e9s az intenzit\u00e1st\u00f3l. A heti edz\u00e9s\u00f3r\u00e1k sz\u00e1ma egy dolog. Ugyanennyire fontos viszont az is, hogy milyen intenzit\u00e1ssal dolgozol ezekben az \u00f3r\u00e1kban. Ahhoz, hogy a lehet\u0151 legt\u00f6bbet kihozd ebb\u0151l a heti 6-10 \u00f3r\u00e1b\u00f3l, tudatosan kell fel\u00e9p\u00edtened az edz\u00e9stervedet!<\/p>\n

Tervezd meg az edz\u00e9seket!<\/strong><\/h2>\n

Ha a c\u00e9l a teljes\u00edtm\u00e9ny jav\u00edt\u00e1sa, akkor nem el\u00e9g, ha a kedvenc \u00fatvonalaidon, k\u00e9nyelmes temp\u00f3ban v\u00e9gigtekersz heti n\u00e9h\u00e1ny alkalommal. Minden egyes utadnak illeszkednie kell az edz\u00e9stervedbe. Az \u00e1ltal\u00e1nos edzetts\u00e9gedet jav\u00edtod \u00e9ppen, vagy a sebess\u00e9get igyekszel aznap n\u00f6velni? Ha ezt nem hat\u00e1rozod meg el\u0151re, akkor nem fogsz tudni egyenletesen fejl\u0151dni.<\/p>\n

\"Women's
Kem\u00e9nyen dolgozik a mez\u0151ny. \u00a9 Profimedia<\/figcaption><\/figure>\n

Eddz periodikusan!<\/strong><\/h2>\n

Miut\u00e1n meghat\u00e1roztad, hogy melyik edz\u00e9s milyen c\u00e9lt szolg\u00e1l, a k\u00f6vetkez\u0151 l\u00e9p\u00e9s, hogy megfelel\u0151en oszd be a k\u00fcl\u00f6nb\u00f6z\u0151 t\u00edpusokat. Nem t\u00fal hat\u00e9kony, ha v\u00e9letlenszer\u0171en v\u00e1ltogatod \u0151ket. Egy j\u00f3 edz\u00e9sterv olyan ciklusokb\u00f3l \u00e1ll, melyek mindegyike m\u00e1s \u00e9s m\u00e1s c\u00e9l\u00fa edz\u00e9seket tartalmaz.<\/p>\n

Ezek a ciklusok lehetnek hetek, h\u00f3napok, de ak\u00e1r \u00e9vek is. Egy \u00e9v az eg\u00e9sz szezont jelenti, melynek c\u00e9lja lehet a f\u0151 versenyed teljes\u00edt\u00e9se. A h\u00f3napok nagyobb szeletek, melyek seg\u00edtenek egy-egy ter\u00fcleten fejl\u0151dni, mik\u00f6zben el\u00e9g id\u0151t hagynak regener\u00e1l\u00f3dni is. H\u00fcvelykujjszab\u00e1ly, hogy minden h\u00e9ten 5-10%-kal n\u00f6velj\u00fck a terhel\u00e9s h\u00e1rom h\u00e9ten \u00e1t, majd a negyedikre k\u00f6nnyebb edz\u00e9seket tervezz\u00fcnk, hogy tudjunk pihenni is az \u00faj h\u00f3nap megkezd\u00e9se el\u0151tt.<\/p>\n

A hetekre tekinthetsz miniciklusokk\u00e9nt, melyek k\u00fcl\u00f6nb\u00f6z\u0151 intenzit\u00e1s\u00fa edz\u00e9seket foglalnak magukba. Ne ism\u00e9teld meg ugyanazt az edz\u00e9sform\u00e1t egym\u00e1s ut\u00e1n, \u00e9s t\u00f6rekedj arra, hogy az edz\u00e9s\u00f3r\u00e1k nagy r\u00e9sz\u00e9t alacsony intenzit\u00e1son csin\u00e1ld v\u00e9gig, \u00e9s csak nagyj\u00e1b\u00f3l heti kett\u0151 magas intenzit\u00e1s\u00fa utat tegy\u00e9l meg!<\/p>\n

Ezekkel a h\u00fcvelykujjszab\u00e1lyokkal felv\u00e9rtezve szisztematikusan fejl\u0151dhetsz, \u00e9s a lehet\u0151 legjobban kihaszn\u00e1lhatod ezt az \u00e9rt\u00e9kes 6-10 \u00f3r\u00e1t. Ha pedig m\u00e9g nagyobbak az amb\u00edci\u00f3id, \u00e9s nyerni akarsz a versenyeken, k\u00f6vetkez\u0151 cikk\u00fcnk neked sz\u00f3l majd!<\/p>\n","protected":false},"excerpt":{"rendered":"

Mennyi id\u0151t kell a nyeregben t\u00f6ltened ahhoz, hogy egyre gyorsabb\u00e1 \u00e9s er\u0151sebb\u00e9 v\u00e1lj? Ha a c\u00e9l a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1sa \u00e9s […]<\/p>\n","protected":false},"author":71,"featured_media":13039,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13036","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nHeti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 A j\u00f3 teljes\u00edtm\u00e9ny\u00e9rt<\/title>\n<meta name=\"description\" content=\"Mennyi id\u0151t kell a nyeregben t\u00f6ltened ahhoz, hogy egyre gyorsabb\u00e1 \u00e9s er\u0151sebb\u00e9 v\u00e1lj? Ha a c\u00e9l a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1sa \u00e9s a versenyeken val\u00f3 j\u00f3 szerepl\u00e9s, akkor ez a cikk neked sz\u00f3l! N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l az edz\u00e9st\u00edpusokat \u00e9s a fejl\u0151d\u00e9shez elegend\u0151 minim\u00e1lis \u00f3rasz\u00e1mokat!\" \/>\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\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 A j\u00f3 teljes\u00edtm\u00e9ny\u00e9rt\" \/>\n<meta property=\"og:description\" content=\"Mennyi id\u0151t kell a nyeregben t\u00f6ltened ahhoz, hogy egyre gyorsabb\u00e1 \u00e9s er\u0151sebb\u00e9 v\u00e1lj? Ha a c\u00e9l a teljes\u00edtm\u00e9nyed jav\u00edt\u00e1sa \u00e9s a versenyeken val\u00f3 j\u00f3 szerepl\u00e9s, akkor ez a cikk neked sz\u00f3l! N\u00e9zz\u00fck meg k\u00f6zelebbr\u0151l az edz\u00e9st\u00edpusokat \u00e9s a fejl\u0151d\u00e9shez elegend\u0151 minim\u00e1lis \u00f3rasz\u00e1mokat!\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2021-12-01T06:00:23+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/11\/MTB-CVR-profimedia-0389494982.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"5\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/\",\"name\":\"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 A j\u00f3 teljes\u00edtm\u00e9ny\u00e9rt\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-jo-teljesitmenyert\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2021\/11\/MTB-CVR-profimedia-0389494982.jpg\",\"datePublished\":\"2021-12-01T06:00:23+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"Mennyi id\u0151t kell a nyeregben t\u00f6ltened ahhoz, hogy egyre gyorsabb\u00e1 \u00e9s er\u0151sebb\u00e9 v\u00e1lj? 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