{"id":16135,"date":"2022-10-01T08:00:43","date_gmt":"2022-10-01T06:00:43","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=16135"},"modified":"2022-09-23T16:41:03","modified_gmt":"2022-09-23T14:41:03","slug":"itt-van-az-osz-itt-van-ujra-es-nehany-bringas-tipp-kell-ennekem","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/itt-van-az-osz-itt-van-ujra-es-nehany-bringas-tipp-kell-ennekem\/","title":{"rendered":"Itt van az \u0151sz, itt van \u00fajra, \u00e9s n\u00e9h\u00e1ny bring\u00e1s tipp kell \u00e9nnekem"},"content":{"rendered":"<p><strong>R\u00e9g elm\u00faltak azok az id\u0151k, amikor egy shortban \u00e9s egy trik\u00f3ban felpattantunk a nyeregbe \u00e9s m\u00e1r sz\u00e1guldottunk is le kedvenc lejt\u0151nk\u00f6n. Nem, \u0151sszel a bicikliz\u00e9sre k\u00e9sz\u00fclni kell. El kell viselni a nedvess\u00e9get, a hideget, a szelet, s\u0151t, lassan a fagyott talajt is. El kell viselni, mert el akarjuk viselni. Ak\u00e1rhogy is, ha tudod, hogyan kell fel\u00f6lt\u00f6zn\u00f6d, hidrat\u00e1lnod \u00e9s \u00e9tkezned, im\u00e1dni fogod az \u0151szi teker\u00e9seket.<\/strong><!--more--><\/p>\n<p>M\u00e9g a veter\u00e1n ker\u00e9kp\u00e1rosok sz\u00e1m\u00e1ra is kih\u00edv\u00e1st jelent nyeregben maradni az \u0151sz bek\u00f6sz\u00f6nt\u00e9vel. Nem csak, hogy rosszabb az id\u0151, de m\u00e9g v\u00e1ltoz\u00e9kony is, m\u00e9g mindig van a napnak melege, de ha elered az es\u0151, m\u00e1r nem friss\u00edti fel az embert.<\/p>\n<p>Hoztunk n\u00e9h\u00e1ny tippet, ami seg\u00edt felk\u00e9sz\u00fclni az \u0151szi utakra \u00e9s ki\u00e9lvezni a mozg\u00e1st a szabad leveg\u0151n.<\/p>\n<h2><strong>R\u00e9tegesen \u00f6lt\u00f6zz!<\/strong><\/h2>\n<p>A j\u00f3 \u0151szi felszerel\u00e9s kulcsa, hogy k\u00f6nny\u0171, egyszer\u0171en le- \u00e9s felvehet\u0151 ruhadarabokb\u00f3l \u00e1ll. Nem kell lecser\u00e9lned a teljes ny\u00e1ri k\u00e9szletet, csak kieg\u00e9sz\u00edteni n\u00e9h\u00e1ny dologgal. Egy karmeleg\u00edt\u0151vel, amit k\u00f6nnyen levehetsz \u00e9s zsebre tehetsz, ha kis\u00fct a nap, vagy egy mell\u00e9nyt, amire r\u00e1veszel a ny\u00e1ri r\u00f6vidre, \u00e9s m\u00e9g sorolhatn\u00e1nk. \u00c9s soroljuk is:<\/p>\n<ul>\n<li>Karmeleg\u00edt\u0151<\/li>\n<li>T\u00e9rdv\u00e9d\u0151<\/li>\n<li>Talpbet\u00e9t<\/li>\n<li>Mell\u00e9ny<\/li>\n<li>Es\u0151kab\u00e1t<\/li>\n<li>Alapr\u00e9tegek<\/li>\n<\/ul>\n<h3><strong>+1: \u00c1tl\u00e1tsz\u00f3 szem\u00fcveg<\/strong><\/h3>\n<p>B\u00e1r napszem\u00fcvegre m\u00e1r nem lesz sz\u00fcks\u00e9ged, m\u00e9g mindig v\u00e9dened kell a szemedet. Szerezz be egy \u00e1tl\u00e1tsz\u00f3 lencs\u00e9j\u0171 bring\u00e1s szem\u00fcveget, a bogaraknak az erd\u0151ben a hely\u00fck, nem a retin\u00e1dban!<\/p>\n<figure id=\"attachment_16137\" aria-describedby=\"caption-attachment-16137\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-16137\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash-1024x683.jpg\" alt=\"\" width=\"1024\" height=\"683\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash-1024x683.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash-1536x1024.jpg 1536w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash-272x182.jpg 272w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/anne-zwagers-4AIMwHHvemE-unsplash.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-16137\" class=\"wp-caption-text\">Meg\u00e9ri \u0151sszel is biciklizni! Fot\u00f3: Anne Zwagers I Unsplash<\/figcaption><\/figure>\n<h2><strong>K\u00e9sz\u00edtsd fel a bring\u00e1d!<\/strong><\/h2>\n<p>Nem kell k\u00fcl\u00f6n bicikli \u0151szre, el\u00e9g, ha felturb\u00f3zod kicsit a megl\u00e9v\u0151t, hogy biztons\u00e1gosabb \u00e9s stabilabb legyen.<\/p>\n<h2><strong>S\u00e1rv\u00e9d\u0151<\/strong><\/h2>\n<p>Sz\u00e1razon tartanak, ami nagy \u00e1ld\u00e1s a hidegebb napokon. A megl\u00e9v\u0151 k\u00e9szleted ak\u00e1r extra elemekkel is kieg\u00e9sz\u00edtheted. Nem ciki.<\/p>\n<h2><strong>L\u00e1mp\u00e1k<\/strong><\/h2>\n<p>Ha munka el\u0151tt vagy ut\u00e1n indulsz \u00fatnak, nagy es\u00e9llyel s\u00f6t\u00e9tben kell tekerned, \u00edgy nagyon fontos, hogy megb\u00edzhat\u00f3, j\u00f3l l\u00e1that\u00f3 l\u00e1mp\u00e1kkal legyen felszerelve a j\u00e1rg\u00e1nyod. El\u0151re egy er\u0151s feh\u00e9r f\u00e9nyt ad\u00f3 l\u00e1mp\u00e1t szerelj, ami j\u00f3l megvil\u00e1g\u00edtja az utat, h\u00e1tra pedig egy pirosat a nyereg al\u00e1, hogy figyelmeztesd a m\u00f6g\u00f6tted halad\u00f3kat!<\/p>\n<figure id=\"attachment_16138\" aria-describedby=\"caption-attachment-16138\" style=\"width: 1024px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-large wp-image-16138\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/tim-foster-wX64_Gjbclg-unsplash-1024x653.jpg\" alt=\"\" width=\"1024\" height=\"653\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/tim-foster-wX64_Gjbclg-unsplash-1024x653.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/tim-foster-wX64_Gjbclg-unsplash-300x191.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/tim-foster-wX64_Gjbclg-unsplash-768x490.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/tim-foster-wX64_Gjbclg-unsplash-1536x980.jpg 1536w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2022\/09\/tim-foster-wX64_Gjbclg-unsplash.jpg 1920w\" sizes=\"auto, (max-width: 1024px) 100vw, 1024px\" \/><figcaption id=\"caption-attachment-16138\" class=\"wp-caption-text\">Fot\u00f3: Tim Foster I Unsplash<\/figcaption><\/figure>\n<h2><strong>Sz\u00e9lesebb gumik<\/strong><\/h2>\n<p>Ha id\u00e9n \u0151sszel orsz\u00e1g\u00fati, murv\u00e1s vagy cyclocross ker\u00e9kp\u00e1rt haszn\u00e1lsz, fontold meg a gumik lecserl\u00e9s\u00e9t vastagabbra. M\u00e1r rosszabbak az \u00fatviszonyok, mint ny\u00e1ron, cs\u00fasznak a nedves falevelek \u00e9s a s\u00e1r, a sz\u00e9lesebb abroncsok pedig jobban tapadnak.<\/p>\n<h2><strong>Belt\u00e9ri edz\u00e9sek<\/strong><\/h2>\n<p>B\u00e1r arra biztatunk, hogy min\u00e9l t\u00f6bbet tekerj a friss leveg\u0151n, meg\u00e9rtj\u00fck, ha a r\u00f6videbb utakat kieg\u00e9sz\u00edten\u00e9d belt\u00e9ri edz\u00e9sekkel. Arr\u00f3l, hogy milyen lehet\u0151s\u00e9geid vannak erre, <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/iden-osszel-otthon-is-tekerhetsz\/\">itt \u00edrunk.<\/a><\/p>\n<h2><strong>T\u00e1pl\u00e1lkoz\u00e1s \u00e9s hidrat\u00e1l\u00e1s<\/strong><\/h2>\n<p>Amikor nincs olyan meleg, kev\u00e9sb\u00e9 \u00f6szt\u00f6n\u00f6s a folyad\u00e9kp\u00f3tl\u00e1s, pedig ugyanannyira sz\u00fcks\u00e9ged van v\u00edzre, mint m\u00e1skor. \u00dcgyelj r\u00e1, hogy \u00f3r\u00e1nk\u00e9nt fogyjon el k\u00f6r\u00fclbel\u00fcl egy palack! Lehet, hogy nem vagy szomjas, de hidrat\u00e1lni kell \u00e9s k\u00e9sz. Ha nagyon hideg van, ak\u00e1r meleg vizet is vihetsz magaddal, \u00fagyis leh\u0171l az \u00fat v\u00e9g\u00e9re.<\/p>\n<p>Hidegben ellenben k\u00f6nnyebben meg\u00e9hezel, ami \u00e9rthet\u0151, \u00e9s kell is eleget enni mozg\u00e1s k\u00f6zben, de figyelned kell r\u00e1, hogy ne edd t\u00fal magad. T\u00f6k\u00e9letes id\u0151szak ez az \u0151szi \u00edzekhez, a s\u00fct\u0151t\u00f6k \u00e9s a pillecukor is belef\u00e9r az \u00e9trendbe, ha nem viszed t\u00falz\u00e1sba a nasiz\u00e1st.<\/p>\n<p>Ami a sportitalokat illeti: pr\u00f3b\u00e1ld ki a fele-fele ar\u00e1ny\u00fa almabor-v\u00edz kombin\u00e1ci\u00f3t, egy csipet s\u00f3val vagy egy csepp karamellel! Isteni \u00e9s tele van kal\u00f3ri\u00e1val.<\/p>\n<p>Sajnos az \u0151sz az influenza \u00e9s a megf\u00e1z\u00e1s szezonj\u00e1t jelenti, s\u0151t m\u00e9g a Covid is probl\u00e9m\u00e1t okozhat. M\u00e9g soha nem volt ilyen fontos, hogy er\u0151s legyen az immunrendszered, k\u00fcl\u00f6n\u00f6sen, ha nagy t\u00e1vokat teszel meg bring\u00e1don. \u00c9tkezz eg\u00e9szs\u00e9gesen, fogyassz sok, <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/egeszsegesek-a-fagyasztott-zoldsegek\/\">t\u00e1panyagban gazdag z\u00f6lds\u00e9get<\/a>, <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/skandinav-dieta-az-alacsonyabb-koleszterin-es-vercukorszintert\/\">j\u00f3t\u00e9kony zs\u00edrokat<\/a>, <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/jo-feherjeforras-a-burgonya\/\">magas feh\u00e9rje-tartalm\u00fa \u00e9teleket<\/a> \u00e9s sz\u00e1nj id\u0151t magadra, hogy <a href=\"https:\/\/www.welovecycling.com\/hu\/uncategorized\/stresszmentes-elet\/\">alacsonyan tartsd a stressz-szinted<\/a>!<\/p>\n<p><em>Forr\u00e1s: <\/em><a href=\"https:\/\/www.bicycling.com\/skills-tips\/a23778431\/off-season-cycling-tips\/\"><em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>R\u00e9g elm\u00faltak azok az id\u0151k, amikor egy shortban \u00e9s egy trik\u00f3ban felpattantunk a nyeregbe \u00e9s m\u00e1r sz\u00e1guldottunk is le kedvenc [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":16136,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-16135","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"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>Itt van az \u0151sz, itt van \u00fajra, \u00e9s n\u00e9h\u00e1ny bring\u00e1s tipp kell \u00e9nnekem<\/title>\n<meta name=\"description\" content=\"R\u00e9g elm\u00faltak azok az id\u0151k, amikor egy shortban \u00e9s egy trik\u00f3ban felpattantunk a nyeregbe \u00e9s m\u00e1r sz\u00e1guldottunk is le kedvenc lejt\u0151nk\u00f6n. Nem, \u0151sszel a bicikliz\u00e9sre k\u00e9sz\u00fclni kell. El kell viselni a nedvess\u00e9get, a hideget, a szelet, s\u0151t, lassan a fagyott talajt is. El kell viselni, mert el akarjuk viselni. Ak\u00e1rhogy is, ha tudod, hogyan kell fel\u00f6lt\u00f6zn\u00f6d, hidrat\u00e1lnod \u00e9s \u00e9tkezned, im\u00e1dni fogod az \u0151szi teker\u00e9seket\" \/>\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\/itt-van-az-osz-itt-van-ujra-es-nehany-bringas-tipp-kell-ennekem\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Itt van az \u0151sz, itt van \u00fajra, \u00e9s n\u00e9h\u00e1ny bring\u00e1s tipp kell \u00e9nnekem\" \/>\n<meta property=\"og:description\" content=\"R\u00e9g elm\u00faltak azok az id\u0151k, amikor egy shortban \u00e9s egy trik\u00f3ban felpattantunk a nyeregbe \u00e9s m\u00e1r sz\u00e1guldottunk is le kedvenc lejt\u0151nk\u00f6n. Nem, \u0151sszel a bicikliz\u00e9sre k\u00e9sz\u00fclni kell. El kell viselni a nedvess\u00e9get, a hideget, a szelet, s\u0151t, lassan a fagyott talajt is. El kell viselni, mert el akarjuk viselni. 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