{"id":17657,"date":"2023-07-17T08:00:51","date_gmt":"2023-07-17T06:00:51","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17657"},"modified":"2023-07-14T14:14:55","modified_gmt":"2023-07-14T12:14:55","slug":"versenykepes-csucsforma-hat-het-alatt-mentalis-felkeszules","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/versenykepes-csucsforma-hat-het-alatt-mentalis-felkeszules\/","title":{"rendered":"Versenyk\u00e9pes cs\u00facsforma hat h\u00e9t alatt \u2013 Ment\u00e1lis felk\u00e9sz\u00fcl\u00e9s"},"content":{"rendered":"

Ha versenyre k\u00e9sz\u00fclsz, az utols\u00f3 k\u00e9t h\u00e9tben az edz\u00e9sterveden v\u00e9grehajtott v\u00e1ltoztat\u00e1sok \u00f6nmagukban m\u00e1r nem tudj\u00e1k jelent\u0151sen jav\u00edtani a teljes\u00edtm\u00e9nyed. A ment\u00e1lis felk\u00e9sz\u00fclts\u00e9geden azonban m\u00e9g dolgozhatsz.<\/strong><\/p>\n

<\/p>\n

A kontroll\u00e1lhat\u00f3 t\u00e9nyez\u0151kre f\u00f3kusz\u00e1lj<\/strong><\/h2>\n

B\u00e1r val\u00f3sz\u00edn\u0171leg Te is eg\u00e9sz \u00e9vben fejleszted a ment\u00e1lis er\u0151nl\u00e9ted, egy fontosabb esem\u00e9ny k\u00f6zeledt\u00e9vel plusz kih\u00edv\u00e1sokkal is szembeker\u00fclhetsz. Ezek egyike az \u00f6nbizalomhi\u00e1ny. Eleget edzettem? Megvan a sz\u00fcks\u00e9ges kondim? Az ehhez hasonl\u00f3 gondolatok gyakoriak, \u00e9s nagyon stresszess\u00e9 tehetik a verseny el\u0151tti utols\u00f3 heteket. Vannak, akik emiatt p\u00e1nikba esnek, \u00e9s elkezdenek extra teker\u00e9seket beiktatni az edz\u00e9sterv\u00fckbe, csak az\u00e9rt, hogy tesztelj\u00e9k, k\u00e9szen \u00e1llnak-e.<\/p>\n

A legfontosabb dolog, amit szem el\u0151tt kell tartanod, hogy 1-2 h\u00e9ttel a verseny el\u0151tt fizikailag m\u00e1r annyira felk\u00e9sz\u00fclt vagy, amennyire csak lehet. Ha szeretn\u00e9d kicsit \u00e9p\u00edteni az \u00f6nbizalmad, ink\u00e1bb n\u00e9zd meg, miket \u00edrt\u00e1l fel az edz\u00e9snapl\u00f3dba az elm\u00falt hetekben \u00e9s h\u00f3napokban, ahelyett, hogy minden egyes ker\u00e9kp\u00e1roz\u00e1st pr\u00f3baversenny\u00e9 alak\u00edtan\u00e1l.<\/p>\n

Ha az elm\u00e9d egyszer stresszes \u00fczemm\u00f3dba kapcsol, k\u00f6nnyen \u00fajabb okokat tal\u00e1lhatsz a k\u00e9telked\u00e9sre. Milyen lesz az id\u0151j\u00e1r\u00e1s? Hogyan fognak teljes\u00edteni a versenyt\u00e1rsaim? J\u00f3l szervezett lesz a verseny? Ha \u00fagy \u00e9rzed, kezdesz belecs\u00faszni ebbe a spir\u00e1lba, koncentr\u00e1lj ink\u00e1bb azokra a dolgokra, melyeket ir\u00e1ny\u00edtani tudsz, mint p\u00e9ld\u00e1ul a t\u00e1pl\u00e1lkoz\u00e1s, a folyad\u00e9kp\u00f3tl\u00e1s, az alv\u00e1s, a h\u00e1tral\u00e9v\u0151 edz\u00e9sek teljes\u00edt\u00e9se \u00e9s az, hogy id\u0151ben oda\u00e9rj a rajtvonalhoz.<\/p>\n

\"Spring<\/a>
A kontroll\u00e1lhat\u00f3 t\u00e9nyez\u0151kre f\u00f3kusz\u00e1lj \u00a9 Profimedia<\/figcaption><\/figure>\n

Ment\u00e1lis gyakorlatok<\/strong><\/h2>\n

Van n\u00e9h\u00e1ny tov\u00e1bbi l\u00e9p\u00e9s, amit megtehetsz a verseny el\u0151tti utols\u00f3 napokban. Az egyik ilyen a vizualiz\u00e1l\u00e1s. Ezt a m\u00f3dszert sok sikeres sportol\u00f3 alkalmazza a legk\u00fcl\u00f6nb\u00f6z\u0151bb sport\u00e1gakban. Alapvet\u0151en arr\u00f3l van sz\u00f3, hogy a lehet\u0151 legr\u00e9szletesebben v\u00e9gigm\u00e9sz a fejedben a verseny \u00fatvonal\u00e1n. Elk\u00e9pzeled a kih\u00edv\u00e1sokat, amelyekkel tal\u00e1lkozhatsz, \u00e9s azt, hogy hogyan fogod lek\u00fczdeni \u0151ket. K\u00fcl\u00f6nb\u00f6z\u0151 forgat\u00f3k\u00f6nyveket vehetsz sorra, \u00e9s \u00e1tgondolhatod, hogyan reag\u00e1ln\u00e1l az egyes szitu\u00e1ci\u00f3kban, legyen sz\u00f3 az el\u0151ny elveszt\u00e9s\u00e9r\u0151l, em\u00e9szt\u00e9si neh\u00e9zs\u00e9gekr\u0151l vagy technikai probl\u00e9m\u00e1kr\u00f3l.<\/p>\n

Pozit\u00edv \u00f6nk\u00e9p<\/strong><\/h2>\n

Az el\u0151z\u0151 pont b\u0151v\u00edt\u00e9sek\u00e9nt, a pozit\u00edv \u00f6nk\u00e9p er\u0151s\u00edt\u00e9se is seg\u00edthet a k\u00edv\u00e1nt eredm\u00e9nyek el\u00e9r\u00e9s\u00e9ben. Az, ahogy ezekben a kih\u00edv\u00e1sokkal teli id\u0151kben besz\u00e9lsz magadhoz, nagy hat\u00e1ssal lehet a teljes\u00edtm\u00e9nyedre. Ha pozit\u00edv \u00e9s motiv\u00e1l\u00f3 mondatokat ism\u00e9telgetsz magadnak a t\u00fck\u00f6rben, \u00e9s k\u00e9pes vagy elterelni a figyelmed a negat\u00edv gondolatokr\u00f3l, hatalmas el\u0151nyre tehetsz szert, \u00e9s n\u0151het az \u00f6nbizalmad. Fontos azonban, hogy olyan mondatokat haszn\u00e1lj, amik val\u00f3ban hat\u00e1ssal vannak r\u00e1d. P\u00e9ld\u00e1ul: “er\u0151s vagyok”, “meg tudom csin\u00e1lni” vagy “j\u00f3l felk\u00e9sz\u00fcltem”.<\/p>\n

Fogd vissza magad!<\/strong><\/h2>\n

Mikor m\u00e1r csak 7-10 nap van h\u00e1tra a versenyig, ideje lass\u00edtani. Ilyenkor m\u00e1r nem sokat tehetsz a fejl\u0151d\u00e9s \u00e9rdek\u00e9ben, viszont alaposan elronthatod a dolgokat. \u00cdme az alapszab\u00e1lyok.<\/p>\n

    \n
  • Cs\u00f6kkentsd az edz\u00e9smennyis\u00e9get a norm\u00e1lishoz k\u00e9pest 30-40%-kal.<\/li>\n
  • Ne hagyj fel az intervall edz\u00e9sekkel. Az utols\u00f3 h\u00e9ten fontosak a magas intenzit\u00e1s\u00fa teker\u00e9sek, hogy a verseny napj\u00e1n form\u00e1ban legy\u00e9l.<\/li>\n
  • Tartsd meg az edz\u00e9srutinodat. Tekerj ugyanolyan gyakran, mint szokt\u00e1l, csak az edz\u00e9sek legyenek r\u00f6videbbek.<\/li>\n
  • Tegy\u00e9l meg mindent az alv\u00e1smin\u0151s\u00e9ged meg\u0151rz\u00e9se \u00e9rdek\u00e9ben.<\/li>\n
  • Tartsd a megszokott \u00e9trended. Ne kezdj el kevesebbet enni a kisebb edz\u00e9smennyis\u00e9g miatt. A megfelel\u0151 regener\u00e1l\u00f3d\u00e1shoz sz\u00fcks\u00e9g lesz ugyanarra az \u00e9telmennyis\u00e9gre, hogy a verseny napj\u00e1n frissnek \u00e9rezd magad.<\/li>\n
  • Kezeld megfelel\u0151en az \u00e1ltal\u00e1nos stresszt. Ker\u00fcld az extra munk\u00e1t \u00e9s a fontos esem\u00e9nyeken val\u00f3 r\u00e9szv\u00e9telt a felk\u00e9sz\u00fcl\u00e9si hetekben.<\/li>\n
  • Ne kezdj \u00faj tev\u00e9kenys\u00e9gekbe. Ez nem a k\u00eds\u00e9rletez\u00e9s ideje, hacsak nem akarsz meglep\u0151 izomf\u00e1jdalmakat a versenyen.<\/li>\n<\/ul>\n

    Ezeket \u00e9s a cikksorozatunk tov\u00e1bbi r\u00e9szeiben bemutatott m\u00f3dszereket k\u00f6vetve k\u00e9pes leszel hat h\u00e9t alatt el\u00e9rni a cs\u00facsform\u00e1dat a k\u00f6vetkez\u0151 versenyed el\u0151tt. Ha mind a hat elemet sikeresen alkalmazod a felk\u00e9sz\u00fcl\u00e9s sor\u00e1n, akkor maximaliz\u00e1lhatod az es\u00e9lyeidet, \u00e9s sikerrel j\u00e1rhatsz a c\u00e9ljaid el\u00e9r\u00e9s\u00e9ben. De ha esetleg m\u00e9gsem \u00edgy alakul, felhaszn\u00e1lhatod a megszerzett tapasztalatokat \u00e9s egy m\u00e1sik versenyen \u00fajra pr\u00f3b\u00e1lkozhatsz. Elv\u00e9gre gyakorlat teszi a mestert.<\/p>\n","protected":false},"excerpt":{"rendered":"

    Ha versenyre k\u00e9sz\u00fclsz, az utols\u00f3 k\u00e9t h\u00e9tben az edz\u00e9sterveden v\u00e9grehajtott v\u00e1ltoztat\u00e1sok \u00f6nmagukban m\u00e1r nem tudj\u00e1k jelent\u0151sen jav\u00edtani a teljes\u00edtm\u00e9nyed. A […]<\/p>\n","protected":false},"author":71,"featured_media":17659,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17657","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nVersenyk\u00e9pes cs\u00facsforma hat h\u00e9t alatt \u2013 Ment\u00e1lis felk\u00e9sz\u00fcl\u00e9s<\/title>\n<meta name=\"description\" content=\"Ha versenyre k\u00e9sz\u00fclsz, az utols\u00f3 k\u00e9t h\u00e9tben az edz\u00e9sterveden v\u00e9grehajtott v\u00e1ltoztat\u00e1sok \u00f6nmagukban m\u00e1r nem tudj\u00e1k jelent\u0151sen jav\u00edtani a teljes\u00edtm\u00e9nyed. 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