{"id":17355,"date":"2023-05-10T08:00:05","date_gmt":"2023-05-10T06:00:05","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17355"},"modified":"2023-05-09T16:09:32","modified_gmt":"2023-05-09T14:09:32","slug":"gravel-kisokos-taplalkozas-es-hidratalas","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/","title":{"rendered":"Gravel kisokos &#8211; T\u00e1pl\u00e1lkoz\u00e1s \u00e9s hidrat\u00e1l\u00e1s"},"content":{"rendered":"<p><strong>A gravel t\u00far\u00e1k \u00e9s versenyek \u00e1ltal\u00e1ban hossz\u00fa napokig tartanak. Ha ennyi id\u0151t t\u00f6ltesz a nyeregben, fontos, hogy megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s folyad\u00e9kbeviteli strat\u00e9gi\u00e1val rendelkezz, k\u00fcl\u00f6n\u00f6sen, ha v\u00e9gig viszonylag nagy intenzit\u00e1ssal tekersz. A k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3dszerek tesztel\u00e9se m\u00e1r az edz\u00e9sek sor\u00e1n kulcsfontoss\u00e1g\u00fa, ugyanis miel\u0151tt \u00e9lesben pr\u00f3b\u00e1ln\u00e1l ki egy strat\u00e9gi\u00e1t, meg kell \u00e9rtened, mi m\u0171k\u00f6dik legjobban a sz\u00e1modra.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>A hidrat\u00e1l\u00e1s priorit\u00e1s<\/strong><\/h2>\n<p>A folyad\u00e9kp\u00f3tl\u00e1s fontoss\u00e1g\u00e1t nem lehet el\u00e9gg\u00e9 hangs\u00falyozni, mivel jelent\u0151sen befoly\u00e1solja a szervezeted azon k\u00e9pess\u00e9g\u00e9t, hogy milyen gyorsan bontja le a t\u00e1pl\u00e1l\u00e9kot \u00e9s juttatja a t\u00e1panyagokat a v\u00e9r\u00e1ramba. A dehidrat\u00e1ci\u00f3 \u00e9s a t\u00falmeleged\u00e9s lelass\u00edtja a b\u00e9lmozg\u00e1st, megakad\u00e1lyozza, hogy az energia eljusson az izmokhoz, \u00e9s n\u00f6veli a gyomorpanaszok kock\u00e1zat\u00e1t. Az energiahi\u00e1nyt k\u00f6nnyebb helyrehozni, mint orvosolni a hidrat\u00e1ci\u00f3val \u00e9s a h\u0151m\u00e9rs\u00e9klettel kapcsolatos probl\u00e9m\u00e1kat, ez\u00e9rt a t\u00e1pl\u00e1l\u00e9kbevitellel szemben mindig helyezd el\u0151t\u00e9rbe a hidrat\u00e1l\u00e1st.<\/p>\n<p>T\u00f6rekedj arra, hogy \u00f3r\u00e1nk\u00e9nt 500-1000 ml folyad\u00e9kot vigy\u00e9l be, \u00e9s mindenk\u00e9pp haszn\u00e1lj elektrolititalokat is, k\u00fcl\u00f6n\u00f6sen, ha hajlamos vagy sokat izzadni, vagy nagy melegben tekersz.<\/p>\n<h2><strong>A folyad\u00e9kok \u00e9s a kal\u00f3ri\u00e1k elk\u00fcl\u00f6n\u00edt\u00e9se<\/strong><\/h2>\n<p>A sz\u00e9nhidr\u00e1tban gazdag sportitalok 500 ml-es kiszerel\u00e9sei, hasonl\u00f3an a legt\u00f6bb sz\u00e9nhidr\u00e1tg\u00e9lhez \u00e1ltal\u00e1ban k\u00f6r\u00fclbel\u00fcl 25 gramm sz\u00e9nhidr\u00e1tot (100 kcal) tartalmaznak. A t\u00e1pl\u00e1lkoz\u00e1si strat\u00e9gi\u00e1d szempontj\u00e1b\u00f3l fontos, hogy fogyassz ilyen sportitalokat, de a folyad\u00e9kbevitel n\u00f6vel\u00e9se \u00e9rdek\u00e9ben gondoskodnod kell sima v\u00edzr\u0151l vagy elektrolititalokr\u00f3l is. Ez\u00e1ltal a megfelel\u0151 energia- \u00e9s folyad\u00e9kbevitelt egym\u00e1st\u00f3l f\u00fcggetlen\u00fcl \u00e1ll\u00edthatod be. Ez akkor is nagyon hasznos lehet, ha szeretn\u00e9l egy kis sz\u00fcnetet adni a gyomrodnak, \u00e9s nem t\u00falz\u00e1sba vinni a sz\u00e9nhidr\u00e1tbevitelt.<\/p>\n<h2><strong>Az \u00e9trendet igaz\u00edtsd az intenzit\u00e1shoz <\/strong><\/h2>\n<p>Hossz\u00fa \u00e1ll\u00f3k\u00e9pess\u00e9gi t\u00far\u00e1k sor\u00e1n a sportol\u00f3k gyakran sz\u00e9nhidr\u00e1tban, zs\u00edrban \u00e9s feh\u00e9rj\u00e9ben gazdag szil\u00e1rd \u00e9telekkel kezdenek. Ezek az \u00e9telek lassabban em\u00e9szt\u0151dnek meg, \u00e9s hosszabb ideig tart\u00f3 energi\u00e1t biztos\u00edtanak, ami t\u00f6k\u00e9letes, ha alacsonyabb intenzit\u00e1son ker\u00e9kp\u00e1rozunk. A gravel versenyek azonban \u00e1ltal\u00e1ban gyorsan kezd\u0151dnek, mivel kezdetben a versenyz\u0151k igyekeznek egy\u00fctt haladni az \u00e9len teker\u0151kkel, miel\u0151tt felvenn\u00e9nek egy sz\u00e1mukra fenntarthat\u00f3bb temp\u00f3t. Ebben az esetben b\u00f6lcsebb, ha a verseny els\u0151 szakasz\u00e1ra gyorsan felsz\u00edv\u00f3d\u00f3 sz\u00e9nhidr\u00e1tokat, p\u00e9ld\u00e1ul g\u00e9leket vagy sportilatokat v\u00e1lasztasz. Miut\u00e1n pedig felvetted azt a temp\u00f3t, amit a futam nagy r\u00e9sz\u00e9ben tartani tudsz majd, visszat\u00e9rhetsz a szil\u00e1rd \u00e9telekhez, a gyorsan felsz\u00edv\u00f3d\u00f3 kal\u00f3ri\u00e1kat pedig f\u00e9lreteheted a nap k\u00e9s\u0151bbi r\u00e9sz\u00e9re.<\/p>\n<lite-youtube videoid=lLAUv9etEoI params=\"enablejsapi=1\" style=\"background-image: url('https:\/\/i.ytimg.com\/vi_webp\/lLAUv9etEoI\/maxresdefault.webp');\"><\/lite-youtube>\n<p>Arra t\u00f6rekedj, hogy \u00f3r\u00e1nk\u00e9nt 30-60 g sz\u00e9nhidr\u00e1tot vigy\u00e9l be, hogy elegend\u0151 energi\u00e1val rendelkezz. N\u00f6veld a bevitelt, ha az intenzit\u00e1s alacsonyabb, \u00e9s cs\u00f6kkentsd, ha egy emelked\u0151n haladsz, vagy \u00e9pp kem\u00e9nyen tekersz, hogy utol\u00e9rj egy csoportot.<\/p>\n<p><strong>Ne becs\u00fcld al\u00e1 a gyomorpanaszokat<\/strong><\/p>\n<p>M\u00e9g egy j\u00f3l bev\u00e1lt \u00e9trend eset\u00e9n is el\u0151fordulhatnak gyomorprobl\u00e9m\u00e1k, p\u00e9ld\u00e1ul a kisz\u00e1rad\u00e1s, a t\u00falmeleged\u00e9s vagy a cs\u00f6kkent b\u00e9lmozg\u00e1s miatt. Az ilyen em\u00e9szt\u00e9si gondok eset\u00e9n j\u00f3, ha tudod, mit kell tenned. Amennyiben h\u00e1nyingert vagy puffad\u00e1st tapasztalsz, vagy esetleg savass\u00e1 v\u00e1lik a gyomrod, pr\u00f3b\u00e1lj lass\u00edtani, \u00e9s egy kis sima v\u00edz kortyolgat\u00e1s\u00e1val h\u0171tsd le magad. Ez lehet\u0151v\u00e9 teszi a szervezeted sz\u00e1m\u00e1ra, hogy nagyobb mennyis\u00e9g\u0171 v\u00e9rt ir\u00e1ny\u00edtson a b\u00e9lrendszerbe, ami el\u0151seg\u00edti a jobb em\u00e9szt\u00e9st \u00e9s a testh\u0151m\u00e9rs\u00e9kleted cs\u00f6kken\u00e9s\u00e9t. A panaszok kialakul\u00e1s\u00e1t egy\u00e9b proakt\u00edv int\u00e9zked\u00e9sekkel is g\u00e1tolhatod. P\u00e9ld\u00e1ul lelocsolhatod magad egy kis v\u00edzzel, vagy levehetsz egy r\u00e9teg ruh\u00e1t.<\/p>\n<p><strong>Figyelj a ker\u00e9kp\u00e1roz\u00e1s el\u0151tti megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1sra<\/strong><\/p>\n<p>A teker\u00e9s el\u0151tti megfelel\u0151 \u00fczemanyag-ut\u00e1np\u00f3tl\u00e1s nagy hat\u00e1ssal lehet a teljes\u00edtm\u00e9nyedre. A sz\u00e9nhidr\u00e1tokb\u00f3l, feh\u00e9rj\u00e9kb\u0151l \u00e9s n\u00e9h\u00e1ny eg\u00e9szs\u00e9ges zsirad\u00e9kb\u00f3l \u00e1ll\u00f3 utols\u00f3 f\u0151\u00e9tkez\u00e9st 2-3 \u00f3r\u00e1val a t\u00fara el\u0151tt kell megejteni. Ha kor\u00e1n reggel indulsz, el\u0151z\u0151 este fogyassz el egy j\u00f3l \u00f6ssze\u00e1ll\u00edtott vacsor\u00e1t, \u00e9s igy\u00e1l sok folyad\u00e9kot.<\/p>\n<p>Egy verseny korai szakaszaiban meghozott t\u00e1pl\u00e1lkoz\u00e1ssal, folyad\u00e9kbevitellel \u00e9s a temp\u00f3 megv\u00e1laszt\u00e1s\u00e1val kapcsolatos d\u00f6nt\u00e9seid dr\u00e1mai hat\u00e1ssal lesznek arra, hogy a c\u00e9lba \u00e9rkez\u00e9skor hogy \u00e9rzed majd magad. A megfelel\u0151en fel\u00e9p\u00edtett \u00e9trend seg\u00edteni fog abban, hogy er\u0151s maradj \u00e9s a lehet\u0151 legjobban \u00e9lvezd az ak\u00e1r hossz\u00fa napokig elh\u00faz\u00f3d\u00f3 kih\u00edv\u00e1sokat is.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>A gravel t\u00far\u00e1k \u00e9s versenyek \u00e1ltal\u00e1ban hossz\u00fa napokig tartanak. Ha ennyi id\u0151t t\u00f6ltesz a nyeregben, fontos, hogy megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17356,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[7],"tags":[],"global-categories":[],"class_list":["post-17355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trekking-mtb"],"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>Gravel kisokos - T\u00e1pl\u00e1lkoz\u00e1s \u00e9s hidrat\u00e1l\u00e1s<\/title>\n<meta name=\"description\" content=\"A gravel t\u00far\u00e1k \u00e9s versenyek \u00e1ltal\u00e1ban hossz\u00fa napokig tartanak. Ha ennyi id\u0151t t\u00f6ltesz a nyeregben, fontos, hogy megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s folyad\u00e9kbeviteli strat\u00e9gi\u00e1val rendelkezz, k\u00fcl\u00f6n\u00f6sen, ha v\u00e9gig viszonylag nagy intenzit\u00e1ssal tekersz. A k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3dszerek tesztel\u00e9se m\u00e1r az edz\u00e9sek sor\u00e1n kulcsfontoss\u00e1g\u00fa, ugyanis miel\u0151tt \u00e9lesben pr\u00f3b\u00e1ln\u00e1l ki egy strat\u00e9gi\u00e1t, meg kell \u00e9rtened, mi m\u0171k\u00f6dik legjobban a sz\u00e1modra.\" \/>\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\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Gravel kisokos - T\u00e1pl\u00e1lkoz\u00e1s \u00e9s hidrat\u00e1l\u00e1s\" \/>\n<meta property=\"og:description\" content=\"A gravel t\u00far\u00e1k \u00e9s versenyek \u00e1ltal\u00e1ban hossz\u00fa napokig tartanak. Ha ennyi id\u0151t t\u00f6ltesz a nyeregben, fontos, hogy megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1si \u00e9s folyad\u00e9kbeviteli strat\u00e9gi\u00e1val rendelkezz, k\u00fcl\u00f6n\u00f6sen, ha v\u00e9gig viszonylag nagy intenzit\u00e1ssal tekersz. A k\u00fcl\u00f6nb\u00f6z\u0151 m\u00f3dszerek tesztel\u00e9se m\u00e1r az edz\u00e9sek sor\u00e1n kulcsfontoss\u00e1g\u00fa, ugyanis miel\u0151tt \u00e9lesben pr\u00f3b\u00e1ln\u00e1l ki egy strat\u00e9gi\u00e1t, meg kell \u00e9rtened, mi m\u0171k\u00f6dik legjobban a sz\u00e1modra.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/\" \/>\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=\"2023-05-10T06:00:05+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/05\/Gravel-Cycling-profimedia-0638145465-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\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=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/\",\"name\":\"Gravel kisokos - T\u00e1pl\u00e1lkoz\u00e1s \u00e9s hidrat\u00e1l\u00e1s\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/trekking-mtb\/gravel-kisokos-taplalkozas-es-hidratalas\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/05\/Gravel-Cycling-profimedia-0638145465-CVR.webp\",\"datePublished\":\"2023-05-10T06:00:05+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"description\":\"A gravel t\u00far\u00e1k \u00e9s versenyek \u00e1ltal\u00e1ban hossz\u00fa napokig tartanak. 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