{"id":13080,"date":"2021-12-07T08:00:29","date_gmt":"2021-12-07T06:00:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=13080"},"modified":"2021-12-03T12:54:26","modified_gmt":"2021-12-03T10:54:26","slug":"heti-hany-ora-tekeres-eleg-a-gyozelemert","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/heti-hany-ora-tekeres-eleg-a-gyozelemert\/","title":{"rendered":"Heti h\u00e1ny \u00f3ra teker\u00e9s el\u00e9g? \u2013 A gy\u0151zelem\u00e9rt"},"content":{"rendered":"

Ha neked nem el\u00e9g a r\u00e9szv\u00e9tel\u00e9rt j\u00e1r\u00f3 elismer\u00e9s, hanem nyerni akarsz, ez a cikk neked sz\u00f3l. N\u00e9zz\u00fck meg heti h\u00e1ny \u00f3r\u00e1t kell sz\u00e1nnod a bicikliz\u00e9sre ahhoz, hogy el\u00e9rd a c\u00e9ljaidat \u00e9s milyen t\u00edpus\u00fa edz\u00e9sekre van sz\u00fcks\u00e9ged!<\/strong><\/p>\n

A sorozat kor\u00e1bbi cikkeiben elmondtuk, hogy k\u00f6r\u00fclbel\u00fcl heti 3 \u00f3r\u00e1t kell nyeregben t\u00f6ltened a sz\u00edv-\u00e9s \u00e9rrendszered eg\u00e9szs\u00e9g\u00e9\u00e9rt, \u00e9s 6-10 \u00f3r\u00e1t, ha versenyeken szeretn\u00e9l r\u00e9szt venni. Ha pedig nem el\u00e9g, hogy teljes\u00edted a t\u00e1vot, hanem a dobog\u00f3ra is szeretn\u00e9l fel\u00e1llni, akkor t\u00fal kell l\u00e9pned a 10 \u00f3r\u00e1s hat\u00e1rt is.<\/p>\n

T\u00f6bb mint t\u00edz \u00f3ra hetente<\/strong><\/h2>\n

A konkr\u00e9t \u00f3rasz\u00e1m a megnyerni k\u00edv\u00e1nt esem\u00e9ny t\u00edpus\u00e1t\u00f3l \u00e9s att\u00f3l is f\u00fcgg, hogy a felk\u00e9sz\u00fcl\u00e9s melyik szakasz\u00e1ban j\u00e1rsz \u00e9ppen. A krit\u00e9rium versenyek \u00e9s a sprintek eset\u00e9ben lehet, hogy 10 \u00f3r\u00e1n\u00e1l kevesebb id\u0151 is el\u00e9g, de ha hosszabb szakaszra k\u00e9sz\u00fclsz, biztosan kelleni fog ennyi. Tekintsd ezt a 10 \u00f3r\u00e1t alap\u00e9rt\u00e9knek. Ha 2 h\u00f3napod van felk\u00e9sz\u00fclni a megm\u00e9rettet\u00e9sre, akkor val\u00f3sz\u00edn\u0171leg 12-15 \u00f3r\u00e1ra kell n\u00f6velned a heti \u00f3rasz\u00e1mot.<\/p>\n

\"Women
Prudential RideLondon Classique \u00a9 Laura De Meo \/ Profimedia<\/em><\/figcaption><\/figure>\n

Tervezd meg el\u0151re a versenyszezonod!<\/strong><\/h2>\n

Term\u00e9szetesen a gy\u0151zelem nem csak az \u00f3r\u00e1k sz\u00e1m\u00e1n m\u00falik. Min\u00e9l ambici\u00f3zusabb c\u00e9lokat t\u0171z\u00f6l ki, ann\u00e1l pontosabban meg kell tervezned, hogyan t\u00f6lt\u00f6d ezeket a perceket. Tudnod kell, hogy milyen t\u00edpus\u00fa edz\u00e9sek ker\u00fclnek a reperto\u00e1rodba \u00e9s hogyan rendezd el ezeket, hogy beilleszkedjenek a versenyszezon egyes szakaszaiba.<\/p>\n

Valahogy \u00edgy fog kin\u00e9zni az \u00e9ved:<\/p>\n

1. Alapoz\u00f3 szakasz:<\/strong> A felk\u00e9sz\u00fcl\u00e9s kor\u00e1bbi szakasz\u00e1ban az alap\u00e1llapotodat kell fejlesztened. A hangs\u00faly az izmok strapab\u00edr\u00f3 k\u00e9pess\u00e9g\u00e9n van. Ez a szakasz ak\u00e1r hat h\u00f3napig is eltarthat.<\/p>\n

2. \u00c9p\u00edt\u0151 szakasz:<\/strong> Ahogy k\u00f6zeledik a verseny, \u00fagy kell egyre nagyobb hangs\u00falyt fektetned az er\u0151nl\u00e9tedre. Ez a szakasz 1-2 h\u00f3napig tart.<\/p>\n

3. Cs\u00facsszakasz:<\/strong> M\u00e1r eg\u00e9szen k\u00f6zel a verseny id\u0151pontja. M\u00e9g 2-3 heted van n\u00f6velni a sebess\u00e9gedet, ehhez pedig a VO2 max \u00e9rt\u00e9k\u00e9t fokoz\u00f3 edz\u00e9sek a legjobbak.<\/p>\n

4. Szinten tart\u00e1s:<\/strong> Az utols\u00f3 1-3 h\u00e9tben ne er\u0151ltesd meg magad. Cs\u00f6kkentsd az edz\u00e9sek intenzit\u00e1s\u00e1t, hogy friss legy\u00e9l a verseny napj\u00e1n!<\/p>\n

5. Regener\u00e1ci\u00f3:<\/strong> Ha egy szezonban t\u00f6bb versenyen is indulsz, mindig hagyj magadnak 2-5 h\u00e9t sz\u00fcnetet kett\u0151 k\u00f6z\u00f6tt, hogy regener\u00e1l\u00f3dhass \u00e9s felk\u00e9sz\u00fclhess az \u00fajabb megm\u00e9rettet\u00e9sre.<\/p>\n

\"\"
A Three Peaks cyclocross versenyt minden \u00e9vben szeptember utols\u00f3 vas\u00e1rnapj\u00e1n rendezik meg Yorkshire Dalesben. \u00a9 Profimedia, Alamy<\/figcaption><\/figure>\n

V\u00e1laszd ki a megfelel\u0151 edz\u00e9sform\u00e1t!<\/h2>\n

Ahhoz, hogy minden f\u00e1zist a megfelel\u0151 edz\u00e9st\u00edpusokkal t\u00f6lts fel, v\u00e1ltozatos reperto\u00e1rra lesz sz\u00fcks\u00e9g. Az \u00e9p\u00edt\u0151 szakaszban p\u00e9ld\u00e1ul sok-sok \u00f3r\u00e1t kell az \u00e1ll\u00f3k\u00e9pess\u00e9ged fejleszt\u00e9s\u00e9re ford\u00edtani. Ha t\u00f6bbf\u00e9le edz\u00e9st tudsz kital\u00e1lni, ami erre ir\u00e1nyul, akkor nem lesznek unalmasak a hossz\u00fa t\u00far\u00e1k. Fontosak p\u00e9ld\u00e1ul a j\u00f3l k\u00f6r\u00fclhat\u00e1rolt lakt\u00e1tk\u00fcsz\u00f6b-fejleszt\u0151 edz\u00e9sek. Ezek nagyon gyakran hi\u00e1nyoznak az amat\u0151r versenyz\u0151k k\u00e9szlet\u00e9b\u0151l, de \u00e9rdemes foglalkozni vel\u00fck, mert ha megtal\u00e1lod a megfelel\u0151 intenzit\u00e1st, nagyon hasznosak tudnak lenni!<\/p>\n

Ugyanez vonatkozik a VO2 max \u00e9rt\u00e9ket n\u00f6vel\u0151 \u00e9s a regener\u00e1l\u00f3 edz\u00e9sekre is. Ha nem fektetsz energi\u00e1t ezekbe, akkor hi\u00e1ba pr\u00f3b\u00e1lsz mindenkit lehagyni egy sprintszakaszon, \u00e9s val\u00f3sz\u00edn\u0171leg a fel\u00e9p\u00fcl\u00e9s is indokolatlanul hossz\u00fa ideig fog tartani. A regener\u00e1ci\u00f3 szakasz\u00e1ban t\u00fal keveset \u00e9s t\u00fal sokat is k\u00f6nny\u0171 mozogni. Azt javasoljuk, hogy az edz\u00e9sterv \u00f6ssze\u00e1ll\u00edt\u00e1sa ut\u00e1n k\u00e9rd ki egy szakember v\u00e9lem\u00e9ny\u00e9t!<\/p>\n

\u00c9s hogy mi a k\u00f6vetkez\u0151 l\u00e9p\u00e9s, miut\u00e1n megnyerted a v\u00e1lasztott versenyt? K\u00f6vetkez\u0151 cikk\u00fcnkben megn\u00e9zz\u00fck, heti h\u00e1ny \u00f3r\u00e1t edzenek a profik \u00e9s mi kell ahhoz, hogy amat\u0151r bajnokb\u00f3l elit ker\u00e9kp\u00e1ross\u00e1 v\u00e1lj!<\/p>\n","protected":false},"excerpt":{"rendered":"

Ha neked nem el\u00e9g a r\u00e9szv\u00e9tel\u00e9rt j\u00e1r\u00f3 elismer\u00e9s, hanem nyerni akarsz, ez a cikk neked sz\u00f3l. N\u00e9zz\u00fck meg heti h\u00e1ny […]<\/p>\n","protected":false},"author":71,"featured_media":13083,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-13080","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 gy\u0151zelem\u00e9rt<\/title>\n<meta name=\"description\" content=\"Ha neked nem el\u00e9g a r\u00e9szv\u00e9tel\u00e9rt j\u00e1r\u00f3 elismer\u00e9s, hanem nyerni akarsz, ez a cikk neked sz\u00f3l. N\u00e9zz\u00fck meg heti h\u00e1ny \u00f3r\u00e1t kell sz\u00e1nnod a bicikliz\u00e9sre ahhoz, hogy el\u00e9rd a c\u00e9ljaidat \u00e9s milyen t\u00edpus\u00fa edz\u00e9sekre van sz\u00fcks\u00e9ged!\" \/>\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-gyozelemert\/\" \/>\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 gy\u0151zelem\u00e9rt\" \/>\n<meta property=\"og:description\" content=\"Ha neked nem el\u00e9g a r\u00e9szv\u00e9tel\u00e9rt j\u00e1r\u00f3 elismer\u00e9s, hanem nyerni akarsz, ez a cikk neked sz\u00f3l. 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