{"id":17652,"date":"2023-07-31T08:00:47","date_gmt":"2023-07-31T06:00:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17652"},"modified":"2023-07-14T14:19:04","modified_gmt":"2023-07-14T12:19:04","slug":"versenykepes-csucsforma-hat-het-alatt-a-megfelelo-etkezes","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/versenykepes-csucsforma-hat-het-alatt-a-megfelelo-etkezes\/","title":{"rendered":"Versenyk\u00e9pes cs\u00facsforma hat h\u00e9t alatt \u2013 A megfelel\u0151 \u00e9tkez\u00e9s"},"content":{"rendered":"<p><strong>Amint megvan az edz\u00e9sterved, gy\u0151z\u0151dj meg r\u00f3la, hogy az elfogyasztott \u00e9telek lehet\u0151v\u00e9 teszik-e, hogy a tervezett edz\u00e9seket a k\u00edv\u00e1nt intenzit\u00e1ssal v\u00e9gezd. Ebben a cikkben sorra vessz\u00fck a bicikliz\u00e9sen k\u00edv\u00fcli priorit\u00e1sokat, illetve megmutatjuk, mit kell tenned ahhoz, hogy j\u00f3l teljes\u00edts a verseny napj\u00e1n. <\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Felejtsd el a fogy\u00e1st<\/strong><\/h2>\n<p>Ha t\u00e1pl\u00e1lkoz\u00e1sr\u00f3l van sz\u00f3, a verseny el\u0151tti 6 h\u00e9tben fontos szab\u00e1lyokat fel\u00e1ll\u00edtani. A legfontosabb szab\u00e1ly, hogy a fogy\u00e1s sz\u00f3ba sem j\u00f6het. Alig n\u00e9h\u00e1ny h\u00e9t van h\u00e1tra a versenyig, nincs el\u00e9g id\u0151 arra, hogy eg\u00e9szs\u00e9ges m\u00f3don di\u00e9t\u00e1zz.<\/p>\n<p>Hagyd a fogy\u00e1st a k\u00f6vetkez\u0151 holtszezonra vagy a szezon elej\u00e9re, amikor lesz n\u00e9h\u00e1ny h\u00f3napod arra, hogy fenntarthat\u00f3 kal\u00f3riadeficitet alak\u00edts ki ahhoz, hogy az edz\u00e9s min\u0151s\u00e9g\u00e9nek fel\u00e1ldoz\u00e1sa n\u00e9lk\u00fcl vesz\u00edts a s\u00falyodb\u00f3l.<\/p>\n<h2><strong>\u00c9tkezz megfelel\u0151en az edz\u00e9sek k\u00f6z\u00f6tt<\/strong><\/h2>\n<p>A verseny el\u0151tti hetekben nagyobb intenzit\u00e1ssal fogsz edzeni. Erre csak akkor leszel k\u00e9pes, ha odafigyelsz a megfelel\u0151 t\u00e1pl\u00e1lkoz\u00e1sra. Ezt a c\u00e9lt szem el\u0151tt tartva a legf\u0151bb priorit\u00e1s az \u00e1ltal\u00e1nos energiabevitel be\u00e1ll\u00edt\u00e1sa. A makrot\u00e1panyagok \u00f6sszet\u00e9tele kev\u00e9sb\u00e9 fontos. Ne figyelj g\u00f6rcs\u00f6sen a sz\u00e9nhidr\u00e1tok vagy a feh\u00e9rj\u00e9k pontos sz\u00e1m\u00e1ra.<\/p>\n<p style=\"font-weight: 400;\"><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-17653\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required.webp\" alt=\"Fuel for the work required\" width=\"918\" height=\"918\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required.webp 918w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required-300x300.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required-150x150.webp 150w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required-768x768.webp 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2023\/07\/WLC-Fuel-for-the-Work-Required-400x400.webp 400w\" sizes=\"auto, (max-width: 918px) 100vw, 918px\" \/><\/a><\/p>\n<h2><strong>A ker\u00e9kp\u00e1ron<\/strong><\/h2>\n<p>A biciklin folytatott t\u00e1pl\u00e1lkoz\u00e1ssal kapcsolatban a legfontosabb, hogy olyan strat\u00e9gi\u00e1t alkalmazz, amit a versenyen is folytatni tudsz. \u00c1ltal\u00e1noss\u00e1gban elmondhat\u00f3, hogy az \u00e9tkez\u00e9si strat\u00e9gia nagyban f\u00fcgg a verseny hossz\u00e1t\u00f3l \u00e9s intenzit\u00e1s\u00e1t\u00f3l.<\/p>\n<p><strong>Hossz\u00fa versenyek<\/strong> &#8211; Ha egy Gran Fondo-ra, egy hossz\u00fa kavicsos futamra, MTB-maratonra vagy ak\u00e1r egy t\u00f6bbnapos t\u00far\u00e1ra k\u00e9sz\u00fclsz, \u00fagy kell felk\u00e9sz\u00edtened a b\u00e9lrendszered, hogy kezelni tudja a bevitt sz\u00e9nhidr\u00e1tot. Ide\u00e1lis esetben \u00f3r\u00e1nk\u00e9nt 60-90 gramm sz\u00e9nhidr\u00e1tot \u00e9rdemes bevinni. Ez val\u00f3sz\u00edn\u0171leg j\u00f3val t\u00f6bb, mint amit edz\u00e9s k\u00f6zben eszel, ez\u00e9rt a magas bevitel gyakorl\u00e1sa kulcsfontoss\u00e1g\u00fa.<\/p>\n<p><strong>R\u00f6vid versenyek<\/strong> &#8211; Amennyiben \u00fagy d\u00f6nt\u00f6tt\u00e9l, hogy indulsz egy r\u00f6videbb MTB-versenyen, krit\u00e9rium versenyen vagy valamelyik r\u00f6videbb orsz\u00e1g\u00fati megm\u00e9rettet\u00e9sen, akkor a bring\u00e1n \u00fclve nem tudsz annyi t\u00e1pl\u00e1l\u00e9kot bevinni. Kevesebb lehet\u0151s\u00e9ged lesz enni \u00e9s a nagy intenzit\u00e1s miatt nem marad sok v\u00e9r az em\u00e9szt\u00e9sed sz\u00e1m\u00e1ra. Az ehhez hasonl\u00f3 versenyeken az \u00e9tkez\u00e9si \u00e9s folyad\u00e9kbeviteli strat\u00e9gi\u00e1t alaposan meg kell tervezni.<\/p>\n<h2><strong>Hidrat\u00e1l\u00e1s<\/strong><\/h2>\n<p>A folyad\u00e9kp\u00f3tl\u00e1s m\u00e9g akkor is d\u00f6nt\u0151 szerepet j\u00e1tszhat egy versenyen, ha megfelel\u0151en edzel \u00e9s helyesen t\u00e1pl\u00e1lkozol. Amennyiben sz\u00fcks\u00e9ged van egy kis ism\u00e9tl\u00e9sre az alapokkal kapcsolatban, figyelmedbe aj\u00e1nljuk <a href=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/hidratalas-hogy-erdemes-csinalni\/\">kor\u00e1bbi cikk\u00fcnket<\/a>, amiben le\u00edrjuk, mikor v\u00e1lassz hipot\u00f3ni\u00e1s, izot\u00f3ni\u00e1s \u00e9s hipert\u00f3ni\u00e1s italokat, hogyan p\u00f3told az elektrolitokat \u00e9s h\u00e1ny liter folyad\u00e9kot igy\u00e1l \u00f3r\u00e1nk\u00e9nt.<\/p>\n<p>Ha odafigyelsz az alapokra, nem lesz baj, de ha szeretn\u00e9d megtartani az el\u0151nyt, figyelembe kell venned az adott verseny speci\u00e1lis folyad\u00e9kbeviteli ig\u00e9nyeit.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Amint megvan az edz\u00e9sterved, gy\u0151z\u0151dj meg r\u00f3la, hogy az elfogyasztott \u00e9telek lehet\u0151v\u00e9 teszik-e, hogy a tervezett edz\u00e9seket a k\u00edv\u00e1nt intenzit\u00e1ssal [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17655,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17652","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>Versenyk\u00e9pes cs\u00facsforma hat h\u00e9t alatt \u2013 A megfelel\u0151 \u00e9tkez\u00e9s<\/title>\n<meta name=\"description\" content=\"Amint megvan az edz\u00e9sterved, gy\u0151z\u0151dj meg r\u00f3la, hogy az elfogyasztott \u00e9telek lehet\u0151v\u00e9 teszik-e, hogy a tervezett edz\u00e9seket a k\u00edv\u00e1nt intenzit\u00e1ssal v\u00e9gezd. Ebben a cikkben sorra vessz\u00fck a bicikliz\u00e9sen k\u00edv\u00fcli priorit\u00e1sokat, illetve megmutatjuk, mit kell tenned ahhoz, hogy j\u00f3l teljes\u00edts a verseny napj\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\/edzes-es-eletmod\/versenykepes-csucsforma-hat-het-alatt-a-megfelelo-etkezes\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Versenyk\u00e9pes cs\u00facsforma hat h\u00e9t alatt \u2013 A megfelel\u0151 \u00e9tkez\u00e9s\" \/>\n<meta property=\"og:description\" content=\"Amint megvan az edz\u00e9sterved, gy\u0151z\u0151dj meg r\u00f3la, hogy az elfogyasztott \u00e9telek lehet\u0151v\u00e9 teszik-e, hogy a tervezett edz\u00e9seket a k\u00edv\u00e1nt intenzit\u00e1ssal v\u00e9gezd. 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