{"id":15625,"date":"2022-08-16T08:00:32","date_gmt":"2022-08-16T06:00:32","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=15625"},"modified":"2022-08-15T13:53:19","modified_gmt":"2022-08-15T11:53:19","slug":"regeneralodas-egy-grand-tour-utan","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/orszaguti-kerekpar\/regeneralodas-egy-grand-tour-utan\/","title":{"rendered":"Regener\u00e1l\u00f3d\u00e1s egy Grand Tour ut\u00e1n"},"content":{"rendered":"

Hatalmas terhet r\u00f3 a szervezetre egy h\u00e1rom h\u00e9tig tart\u00f3, az Alpokat \u00e9s Pireneusokat is \u00e1t\u00edvel\u0151, 3000 km hossz\u00fa verseny. Hogyan regener\u00e1l\u00f3dnak a profik nap mint nap, \u00e9s mihez kezdenek a Tour ut\u00e1n?<\/strong><\/p>\n

<\/p>\n

Mindennapos regener\u00e1l\u00f3d\u00e1s<\/strong><\/h2>\n

Az, hogy milyen m\u00f3don regener\u00e1l\u00f3dnak a versenyz\u0151k egy olyan Grand Tour alatt, mint a Tour de France, arra is hat\u00e1ssal lehet, hogy a verseny v\u00e9gezt\u00e9vel milyen gyorsan tudnak helyrer\u00e1z\u00f3dni. Fontos az energiarakt\u00e1rak felt\u00f6lt\u00e9se glikog\u00e9n form\u00e1j\u00e1ban, a s\u00e9r\u00fclt izmok helyre\u00e1ll\u00edt\u00e1sa, valamint az optim\u00e1lis tests\u00faly \u00e9s k\u00f6zben a j\u00f3 hangulat fenntart\u00e1sa. A profi csapatok sz\u00e1mos m\u00f3dszert dolgoztak ki, hogy seg\u00edts\u00e9k versenyz\u0151iket abban, hogy hat\u00e9konny\u00e1 tegy\u00e9k a nap mint nap sz\u00fcks\u00e9ges regener\u00e1l\u00f3 folyamatokat. \u00c1ltal\u00e1ban a k\u00f6vetkez\u0151k t\u00f6rt\u00e9nnek, miut\u00e1n a Tour de France egyik szakasz\u00e1n c\u00e9lba \u00e9r egy versenyz\u0151.<\/p>\n

\"Van<\/a>
Mit tesznek a Tour ut\u00e1n a regener\u00e1l\u00f3d\u00e1s \u00e9rdek\u00e9ben? \u00a9 Profimedia<\/em><\/figcaption><\/figure>\n
    \n
  • Az els\u0151 \u00e9s legfontosabb a folyad\u00e9kbevitel, az energia gyors visszanyer\u00e9s\u00e9hez \u00e9s a glikog\u00e9n p\u00f3tl\u00e1s\u00e1nak megkezd\u00e9s\u00e9hez.<\/li>\n
  • Ezt egy kis levezet\u00e9s k\u00f6veti a helysz\u00ednen fel\u00e1ll\u00edtott szobabiciklin, melynek k\u00f6vetkezt\u00e9ben fokozatosan cs\u00f6kken a pulzussz\u00e1m \u00e9s ki\u00fcr\u00fcl a lakt\u00e1t az izmokb\u00f3l.<\/li>\n
  • A versenyz\u0151k ezut\u00e1n felsz\u00e1llnak a csapatbuszra, ahol elfogyasztj\u00e1k a csapat szak\u00e1csa \u00e1ltal k\u00e9sz\u00edtett regener\u00e1l\u00f3 turmixokat \u00e9s \u00e9teleket.<\/li>\n
  • A sz\u00e1llod\u00e1ba vezet\u0151 busz\u00fat sor\u00e1n a versenyz\u0151k gyakran viselnek regener\u00e1ci\u00f3s bakancsot \u00e9s hideg kompresszoros k\u00f6t\u00e9seket.<\/li>\n
  • A sz\u00e1llod\u00e1ba \u00e9rve sportmassz\u00e1zst kapnak, majd a csapat fizioterapeut\u00e1ja megvizsg\u00e1lja \u0151ket, \u00e9s kezeli az esetleges s\u00e9r\u00fcl\u00e9seiket, f\u00e1jdalmaikat.<\/li>\n
  • Az este h\u00e1tral\u00e9v\u0151 r\u00e9sze a pihen\u00e9sr\u0151l \u00e9s a kikapcsol\u00f3d\u00e1sr\u00f3l sz\u00f3l. Ekkor a versenyz\u0151k zen\u00e9t hallgatnak, besz\u00e9lnek a szeretteikkel \u00e9s finomakat esznek, eg\u00e9szen addig, m\u00edg el nem j\u00f6n a lefekv\u00e9s ideje.<\/li>\n
  • A csapatok gyakran saj\u00e1t matracot \u00e9s s\u00f6t\u00e9t\u00edt\u0151 f\u00fcgg\u00f6nyt hoznak magukkal a sz\u00e1llod\u00e1kba, hogy garant\u00e1lj\u00e1k az optim\u00e1lis alv\u00e1si k\u00f6r\u00fclm\u00e9nyeket.<\/li>\n<\/ul>\n

    A Tour \u00e1ldozatokat k\u00f6vetel<\/strong><\/h2>\n

    H\u00e1rom h\u00e9t versenyz\u00e9s m\u00e9g az optim\u00e1lis regener\u00e1l\u00f3d\u00e1sra \u00f6sszpontos\u00edt\u00f3 napi rutin mellett is megviseli a testet. T\u00f6bb olyan dolog is van, amit szinte minden ker\u00e9kp\u00e1ros tapasztal a Tour ut\u00e1n.<\/p>\n

    Megdagadt v\u00e9n\u00e1k<\/strong> \u2013 A versenyz\u0151k eleve leny\u0171g\u00f6z\u0151 l\u00e1bizmokkal indulnak a Touron, de a 21 napig tart\u00f3 meger\u0151ltet\u0151 ker\u00e9kp\u00e1roz\u00e1s a v\u00e9g\u00e9re m\u00e9g szembet\u0171n\u0151bb\u00e9 teszi \u00e9rrendszer\u00fcket. A v\u00e9n\u00e1k kit\u00fcremkednek, hogy seg\u00edts\u00e9k a v\u00e9r\u00e1raml\u00e1st, aminek l\u00e1that\u00f3s\u00e1g\u00e1t az is n\u00f6veli, hogy a verseny alatt a ker\u00e9kp\u00e1rosok gyakran m\u00e9g karcs\u00fabb\u00e1 v\u00e1lnak.<\/p>\n

    Izomveszt\u00e9s<\/strong> \u2013 A Tour sor\u00e1n extr\u00e9m szintre n\u0151 a test energiaig\u00e9nye, amihez alkalmazkodik a versenyz\u0151k anyagcser\u00e9je. Emiatt ak\u00e1r 20%-al nagyobb ar\u00e1nyban kezdik energiak\u00e9nt el\u00e9getni a feh\u00e9rj\u00e9t, ami izomvesztes\u00e9get eredm\u00e9nyezhet.<\/p>\n

    Alv\u00e1si probl\u00e9m\u00e1k<\/strong> \u2013 A csapatok b\u00e1rmennyire is igyekeznek a legjobb alv\u00e1si k\u00f6r\u00fclm\u00e9nyeket el\u0151seg\u00edteni versenyz\u0151ik sz\u00e1m\u00e1ra, ez gyakran nem el\u00e9g. A ker\u00e9kp\u00e1roz\u00e1s k\u00f6zben v\u00e9gzett er\u0151fesz\u00edt\u00e9sek megemelik a kortizol nev\u0171 stresszhormon szintj\u00e9t, ami megnehez\u00edti az ellent\u00e9tes hat\u00e1s\u00fa alv\u00e1shormon, a melatonin termel\u0151d\u00e9s\u00e9t.<\/p>\n

    Cs\u00f6kken\u0151 pulzussz\u00e1m<\/strong> \u2013 A Tour kezdet\u00e9n a versenyz\u0151k maxim\u00e1lis pulzussz\u00e1ma 190 \u00fct\u00e9s\/perc k\u00f6r\u00fcl lehet, ami a verseny v\u00e9g\u00e9re ak\u00e1r 175-re is lecs\u00f6kkenhet. Ez hat\u00e1ssal van az optim\u00e1lis oxig\u00e9neloszlat\u00e1sra \u00e9s g\u00e1tolja a versenyz\u0151ket a magas intenzit\u00e1s\u00fa teker\u00e9s fenntart\u00e1s\u00e1ban.<\/p>\n

    Cs\u00f6kkent immunit\u00e1s<\/strong> \u2013 A szervezetre m\u00e9rt nagy terhel\u00e9s hat\u00e1s\u00e1ra a versenyz\u0151k v\u00e9r\u00e9ben cs\u00f6kken a hemoglobin koncentr\u00e1ci\u00f3ja \u00e9s a limfocit\u00e1k sz\u00e1ma. Ez\u00e9rt a Tour versenyz\u0151i fokozottan ki vannak t\u00e9ve a fert\u0151z\u00e9sek kock\u00e1zat\u00e1nak.<\/p>\n

    Ment\u00e1lis kimer\u00fclts\u00e9g<\/strong> \u2013 Biciklizni, enni, aludni: a Grand Tour-ok k\u00edm\u00e9letlen menetrendje nemcsak fizikai stresszt okoz, hanem ment\u00e1lisan is kimer\u00edti a versenyz\u0151ket. Ez a Tour k\u00e9s\u0151bbi szakasz\u00e1ban cs\u00f6kkent koncentr\u00e1ci\u00f3hoz \u00e9s a buk\u00e1sok nagyobb es\u00e9ly\u00e9hez vezethet, a Tour befejez\u00e9se ut\u00e1n pedig rossz hangulatot \u00e9s motiv\u00e1ci\u00f3veszt\u00e9st eredm\u00e9nyezhet.<\/p>\n

    Hogyan \u00e9p\u00fclnek fel mindebb\u0151l?<\/strong><\/h2>\n

    A Grand Tour ut\u00e1ni regener\u00e1l\u00f3d\u00e1s alapvet\u0151 technik\u00e1ja tulajdonk\u00e9ppen nagyon hasonl\u00f3 ahhoz, amit a versenyz\u0151k az egyes szakaszok k\u00f6z\u00f6tt tesznek. Els\u0151bbs\u00e9get \u00e9lvez az alv\u00e1s \u00e9s a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1s, valamint a v\u00e9rkering\u00e9s fenntart\u00e1sa \u00e9rdek\u00e9ben a massz\u00e1zs \u00e9s az enyhe aktivit\u00e1s. Az, hogy egy versenyz\u0151 milyen gyorsan r\u00e1z\u00f3dik vissza eredeti form\u00e1j\u00e1ba, ezek mellett a genetikai adotts\u00e1gait\u00f3l, az \u00e9letkor\u00e1t\u00f3l \u00e9s a versenyprogramj\u00e1t\u00f3l is f\u00fcgg. A 20-as \u00e9veik elej\u00e9n j\u00e1r\u00f3 fiatal versenyz\u0151k \u00e1ltal\u00e1ban gyorsabban regener\u00e1l\u00f3dnak, mint a 30 \u00e9v feletti veter\u00e1nok. Azon versenyz\u0151knek pedig, akik mind a Tour de France-on, mind a La Vuelt\u00e1n r\u00e9szt vesznek, sokkal nehezebb fel\u00e9p\u00fclni\u00fck.<\/p>\n

    Mi t\u00f6rt\u00e9nik a Tour ut\u00e1n?<\/strong><\/h2>\n

    Tal\u00e1n azt gondoltad, hogy a Grand Tour ut\u00e1n a versenyz\u0151k v\u00e9gre feltehetik a l\u00e1bukat \u00e9s laz\u00edthatnak a tengerparton, azonban ez sok esetben nem \u00edgy van. Minden Grand Tour nagy izgalmat kelt a ker\u00e9kp\u00e1rsport rajong\u00f3i k\u00f6r\u00e9ben, ez\u00e9rt a Tour ut\u00e1ni hetekben rengeteg r\u00f6videbb, krit\u00e9riumversenyeknek nevezett esem\u00e9nyt szerveznek, melyeken nagy a kereslet a profi versenyz\u0151k ir\u00e1nt, hiszen a rajong\u00f3k szeretn\u00e9k \u0151ket l\u00e1tni a sz\u00fcl\u0151v\u00e1rosukban versenyezni. A legn\u00e9pszer\u0171bb ker\u00e9kp\u00e1rosok 2-4 ilyen krit\u00e9riumversenyen indulnak r\u00f6gt\u00f6n a Tour-t k\u00f6vet\u0151 h\u00e9ten. A versenyz\u0151k csak ezut\u00e1n tudnak igaz\u00e1n kivenni n\u00e9h\u00e1ny szabadnapot att\u00f3l f\u00fcgg\u0151en, hogy milyen c\u00e9ljaik vannak m\u00e9g a szezon h\u00e1tral\u00e9v\u0151 r\u00e9sz\u00e9ben.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Hatalmas terhet r\u00f3 a szervezetre egy h\u00e1rom h\u00e9tig tart\u00f3, az Alpokat \u00e9s Pireneusokat is \u00e1t\u00edvel\u0151, 3000 km hossz\u00fa verseny. Hogyan […]<\/p>\n","protected":false},"author":71,"featured_media":15628,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[8],"tags":[],"global-categories":[],"class_list":["post-15625","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-orszaguti-kerekpar"],"yoast_head":"\nRegener\u00e1l\u00f3d\u00e1s egy Grand Tour ut\u00e1n<\/title>\n<meta name=\"description\" content=\"Hatalmas terhet r\u00f3 a szervezetre egy h\u00e1rom h\u00e9tig tart\u00f3, az Alpokat \u00e9s Pireneusokat is \u00e1t\u00edvel\u0151, 3000 km hossz\u00fa verseny. Hogyan regener\u00e1l\u00f3dnak a profik nap mint nap, \u00e9s mihez kezdenek a Tour ut\u00e1n?\" \/>\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\/orszaguti-kerekpar\/regeneralodas-egy-grand-tour-utan\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Regener\u00e1l\u00f3d\u00e1s egy Grand Tour ut\u00e1n\" \/>\n<meta property=\"og:description\" content=\"Hatalmas terhet r\u00f3 a szervezetre egy h\u00e1rom h\u00e9tig tart\u00f3, az Alpokat \u00e9s Pireneusokat is \u00e1t\u00edvel\u0151, 3000 km hossz\u00fa verseny. 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