{"id":17661,"date":"2023-07-22T08:00:37","date_gmt":"2023-07-22T06:00:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=17661"},"modified":"2023-07-14T14:17:23","modified_gmt":"2023-07-14T12:17:23","slug":"kerekparozas-hoseg-igy-tekerj-okosabban-nyaron","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/kerekparozas-hoseg-igy-tekerj-okosabban-nyaron\/","title":{"rendered":"Ker\u00e9kp\u00e1roz\u00e1s &#038; h\u0151s\u00e9g: \u00cdgy tekerj okosabban ny\u00e1ron"},"content":{"rendered":"<p><strong>Tombol a ny\u00e1r, ez pedig azt jelenti, hogy t\u00f6bb id\u0151 jut ker\u00e9kp\u00e1roz\u00e1sra! De a h\u0151s\u00e9gben val\u00f3 bicikliz\u00e9s &#8211; k\u00fcl\u00f6n\u00f6sen olyan forr\u00f3 ny\u00e1ron, mint az idei &#8211; sz\u00e1mos kih\u00edv\u00e1st jelent, bele\u00e9rtve a kisz\u00e1rad\u00e1st, ami teljes kimer\u00fcl\u00e9shez, cs\u00f6kkent teljes\u00edtm\u00e9nyhez \u00e9s ak\u00e1r s\u00falyos h\u0151gut\u00e1hoz vagy napsz\u00far\u00e1shoz vezethet.<\/strong><!--more--><\/p>\n<p>Term\u00e9szetesen egy kis napf\u00e9ny vagy p\u00e1ratartalom ne tartson t\u00e1vol a biciklidt\u0151l, de j\u00f3, ha tudod, mit csin\u00e1lsz, ha a h\u0151s\u00e9gben tekersz. Hoztunk hat tippet, ami seg\u00edt leh\u0171teni magad, amikor a h\u0151m\u00e9r\u0151 higanysz\u00e1la meg\u00e1ll\u00edthatatlanul t\u00f6rekszik felfel\u00e9.<\/p>\n<h2><strong>1. Szokj hozz\u00e1 a h\u0151s\u00e9ghez<\/strong><\/h2>\n<p><em>\u00a0&#8220;A legnagyobb h\u0151s\u00e9ggel kapcsolatos hiba, amit a ker\u00e9kp\u00e1rosok elk\u00f6vetnek, az, hogy nem k\u00e9sz\u00fclnek fel r\u00e1&#8221;<\/em> &#8211; mondta Dr. Stacy Sims, fiziol\u00f3gus. Ha nem szoksz hozz\u00e1 a melegben val\u00f3 ker\u00e9kp\u00e1roz\u00e1shoz, nem fogsz tudni \u00fagy edzeni, ahogy szeretn\u00e9d, \u00e9s k\u00e1rbaveszhetnek az er\u0151fesz\u00edt\u00e9seid, illetve n\u00f6vekedhet a s\u00e9r\u00fcl\u00e9s vesz\u00e9lye. Ink\u00e1bb ker\u00e9kp\u00e1rozz kor\u00e1n vagy k\u00e9s\u0151n, amikor a h\u0151m\u00e9rs\u00e9klet elviselhet\u0151bb, \u00e9s haszn\u00e1ld ki ezt a napot arra, hogy megszokd a meleget.<\/p>\n<p>A Bikram forr\u00f3 j\u00f3ga \u00f3r\u00e1k vagy n\u00e9h\u00e1ny alkalom a szaun\u00e1ban j\u00f3 kiindul\u00f3pont lehet. Ha a nagy melegben kell biciklizned (\u00e1ltal\u00e1ban d\u00e9l \u00e9s kett\u0151 k\u00f6z\u00f6tt), gy\u0151z\u0151dj meg arr\u00f3l, hogy gyakran meg\u00e1llsz az \u00e1rny\u00e9kban \u00e9s megfelel\u0151en hidrat\u00e1lsz.<\/p>\n<h2><strong>2. V\u00e9dekezz a nap ellen<\/strong><\/h2>\n<p><em>\u201cHa le\u00e9gsz, az nem annyit jelent, hogy kicsit piros lesz a b\u0151r\u00f6d\u201d<\/em> &#8211; mondta Sims. Hozz\u00e1j\u00e1rul a f\u00e1radts\u00e1ghoz \u00e9s gyors\u00edtja az anyagcser\u00e9det. Ez ut\u00f3bbi j\u00f3l hangzik, de n\u00f6veli a folyad\u00e9kig\u00e9nyedet, ami probl\u00e9m\u00e1t okozhat egy forr\u00f3 napon, amikor m\u00e1r eleve k\u00fczdesz a megfelel\u0151 hidrat\u00e1ci\u00f3\u00e9rt. Tegy\u00e9l meg mindent az \u00e9g\u00e9s megel\u0151z\u00e9s\u00e9\u00e9rt: Mindig haszn\u00e1lj naptejet; v\u00e1lassz trik\u00f3kat, r\u00f6vidnadr\u00e1gokat \u00e9s karv\u00e9d\u0151ket, melyek be\u00e9p\u00edtett napsug\u00e1rz\u00e1s elleni v\u00e9delemmel rendelkeznek; \u00e9s viselj sapk\u00e1t a sisakod alatt, hogy megv\u00e9dje a fejed. Ne felejtsd el a nyakad h\u00e1tulj\u00e1t sem, ami ki van t\u00e9ve a napsugaraknak bicikliz\u00e9s k\u00f6zben.<\/p>\n<h2><strong>3. Tervezz el\u0151re<\/strong><\/h2>\n<p>Hogy megakad\u00e1lyozd, hogy a folyad\u00e9kod hamar meleg tea h\u0151m\u00e9rs\u00e9klet\u0171re forrjon, fagyassz le egy f\u00e9lig teli \u00fcveget \u00e9s egy m\u00e1sikat h\u00e1romnegyedig, miel\u0151tt teljesen felt\u00f6lten\u00e9d \u0151ket. (Mountain bike-osok: tegyetek j\u00e9gkock\u00e1kat a hidrat\u00e1ci\u00f3s h\u00e1tizs\u00e1kba, vagy t\u00f6lts\u00e9tek meg f\u00e9lig a h\u00e1tizs\u00e1kot \u00e9s tegy\u00e9tek fagyaszt\u00f3ba.) Hosszabb t\u00far\u00e1khoz el\u0151re tervezd meg, hol tudsz felt\u00f6ltekezni hideg italokkal. A hideg folyad\u00e9kok fogyaszt\u00e1sa seg\u00edt fenntartani a testh\u0151m\u00e9rs\u00e9kletedet \u00e9s jav\u00edtani a teljes\u00edtm\u00e9nyedet.<\/p>\n<h2><strong>4. H\u0171tsd le magad<\/strong><\/h2>\n<p>B\u00e1r k\u00eds\u00e9rt\u00e9s lehet\u00a0 j\u00e9gkock\u00e1kat dobni a trik\u00f3dba, Sims nem aj\u00e1nlja ezt.<em> &#8220;A j\u00e9g a b\u0151rrel \u00e9rintkezve a v\u00e9rerek \u00f6sszeh\u00faz\u00f3d\u00e1s\u00e1t okozza, ami meleg v\u00e9rt juttat vissza a testedbe&#8221;<\/em> &#8211; mondta. Ha a testh\u0151m\u00e9rs\u00e9kleted t\u00fal magasra emelkedik, a teljes\u00edtm\u00e9nyed \u00e9s az eg\u00e9szs\u00e9ged is k\u00e1rt szenvedhet. Ehelyett \u00f6ntsd le h\u0171v\u00f6s v\u00edzzel a nyakadat \u00e9s az alkarodat, vagy t\u00f6r\u00f6ld le a b\u0151r\u00f6d h\u0171v\u00f6s, nedves t\u00f6r\u00f6lk\u00f6z\u0151vel.<\/p>\n<h2><strong>5. Lass\u00edts<\/strong><\/h2>\n<p><em>\u201cNe pr\u00f3b\u00e1ld fenntartani ugyanazt a temp\u00f3t vagy er\u0151kifejt\u00e9st, amit egy enyh\u00e9bb napon megszokt\u00e1l\u201d<\/em> &#8211; tan\u00e1csolta Derick Williamson, a Durata Training t\u00e1rsalap\u00edt\u00f3ja. Ha forr\u00f3s\u00e1gban versenyzel, a bemeleg\u00edt\u00e9si id\u0151d fel\u00e9t vagy ann\u00e1l is kevesebbet vedd csak ig\u00e9nybe. Ha nem k\u00f6veted nyomon a wattokat, egyszer\u0171en cs\u00f6kkentsd a RPE-d (\u00e9rz\u00e9kelt er\u0151fesz\u00edt\u00e9si szint) n\u00e9h\u00e1ny fokozattal &#8211; ha eddig 9-en biciklizt\u00e9l, l\u00e9pj vissza a 6-os szintre.<\/p>\n<h2><strong>6. Hidrat\u00e1lj megfelel\u0151en<\/strong><\/h2>\n<p>Egy nagy t\u00fara el\u0151tti napokban n\u00f6veld a folyad\u00e9kfogyaszt\u00e1sodat v\u00edzben gazdag gy\u00fcm\u00f6lcs\u00f6kkel \u00e9s z\u00f6lds\u00e9gekkel (p\u00e9ld\u00e1ul g\u00f6r\u00f6gdinny\u00e9vel \u00e9s sz\u0151l\u0151vel), javasolta Sims. A n\u00e1trium seg\u00edt a testednek megtartani a folyad\u00e9kot, amit beviszel, \u00edgy \u00e9rdemes elektrolititalt kortyolgatni bicikliz\u00e9s k\u00f6zben. Az legyen a c\u00e9l, hogy \u00f3r\u00e1nk\u00e9nt 10-12 milliliter folyad\u00e9kot igy\u00e1l tests\u00faly kilogrammonk\u00e9nt, vagyis egy 70 kilogrammos ker\u00e9kp\u00e1ros eset\u00e9n k\u00f6r\u00fclbel\u00fcl 6 dl-t. Edz\u00e9s ut\u00e1n Sims azt javasolja, hogy fogyassz egy feh\u00e9rj\u00e9vel d\u00fas\u00edtott regener\u00e1l\u00f3 italt, hogy gyorsabban hidrat\u00e1l\u00f3dj. A feh\u00e9rje a v\u00edzzel egy\u00fctt jut el az izmokhoz. Ha egy edz\u00e9s ut\u00e1n egyszer\u0171 vizet v\u00e1lasztasz, t\u00e1rs\u00edts hozz\u00e1 egy feh\u00e9rj\u00e9t, sz\u00e9nhidr\u00e1tot \u00e9s n\u00e1triumot tartalmaz\u00f3 harapnival\u00f3t!.<\/p>\n<p><em>Forr\u00e1s: <\/em><a href=\"https:\/\/www.bicycling.com\/training\/a20030852\/hot-weather-cycling\/\"><em>bicycling.com<\/em><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tombol a ny\u00e1r, ez pedig azt jelenti, hogy t\u00f6bb id\u0151 jut ker\u00e9kp\u00e1roz\u00e1sra! De a h\u0151s\u00e9gben val\u00f3 bicikliz\u00e9s &#8211; k\u00fcl\u00f6n\u00f6sen olyan [&hellip;]<\/p>\n","protected":false},"author":71,"featured_media":17662,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-17661","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>Ker\u00e9kp\u00e1roz\u00e1s &amp; h\u0151s\u00e9g: \u00cdgy tekerj okosabban ny\u00e1ron<\/title>\n<meta name=\"description\" content=\"Tombol a ny\u00e1r, ez pedig azt jelenti, hogy t\u00f6bb id\u0151 jut ker\u00e9kp\u00e1roz\u00e1sra! De a h\u0151s\u00e9gben val\u00f3 bicikliz\u00e9s - k\u00fcl\u00f6n\u00f6sen olyan forr\u00f3 ny\u00e1ron, mint az idei - sz\u00e1mos kih\u00edv\u00e1st jelent, bele\u00e9rtve a kisz\u00e1rad\u00e1st, ami teljes kimer\u00fcl\u00e9shez, cs\u00f6kkent teljes\u00edtm\u00e9nyhez \u00e9s ak\u00e1r s\u00falyos h\u0151gut\u00e1hoz vagy napsz\u00far\u00e1shoz vezethet.\" \/>\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\/kerekparozas-hoseg-igy-tekerj-okosabban-nyaron\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ker\u00e9kp\u00e1roz\u00e1s &amp; h\u0151s\u00e9g: \u00cdgy tekerj okosabban ny\u00e1ron\" \/>\n<meta property=\"og:description\" content=\"Tombol a ny\u00e1r, ez pedig azt jelenti, hogy t\u00f6bb id\u0151 jut ker\u00e9kp\u00e1roz\u00e1sra! 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