{"id":3995,"date":"2019-06-28T08:00:32","date_gmt":"2019-06-28T07:00:32","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=3995"},"modified":"2019-06-19T12:22:15","modified_gmt":"2019-06-19T11:22:15","slug":"a-fotelbol-az-elso-100-kilometerig","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/a-fotelbol-az-elso-100-kilometerig\/","title":{"rendered":"A fotelb\u0151l az els\u0151 100 kilom\u00e9terig"},"content":{"rendered":"

A legt\u00f6bb kezd\u0151 bring\u00e1s sz\u00e1m\u00e1ra az els\u0151 100 km megugorhatatlan c\u00e9lnak t\u0171nik. Mire lesz sz\u00fcks\u00e9ged a fotelt\u0151l a val\u00f3di ker\u00e9kp\u00e1ros k\u00f6z\u00f6ss\u00e9gig vezet\u0151 \u00faton?<\/strong><\/p>\n

<\/p>\n

Motiv\u00e1ci\u00f3 \u00e9s b\u00e1tor\u00edt\u00e1s<\/strong><\/h2>\n

Minden d\u00f6nt\u00e9s m\u00f6g\u00f6tt egy j\u00f3 ind\u00edt\u00e9knak kell \u00e1llnia. Nem sz\u00e1m\u00edt, hogy az\u00e9rt, mert \u00fagy \u00e9rzed, t\u00fals\u00falyod van, vagy csak \u00e9pp tal\u00e1lt\u00e1l egy csinos l\u00e1nyt a helyi bring\u00e1s klubban. B\u00e1rmilyen motiv\u00e1ci\u00f3 seg\u00edt, hogy meg\u0151rizd a kitart\u00e1sod. A ker\u00e9kp\u00e1roz\u00e1snak \u00f6r\u00f6met \u00e9s izgalmat kell adnia, en\u00e9lk\u00fcl el\u0151bb vagy ut\u00f3bb fel fogod adni.<\/p>\n

\"\"<\/a>
A legjobb ments\u00e9g s\u00fctiev\u00e9sre, hogy bring\u00e1n \u00e9rkezt\u00e9l.\u00a0 \u00a9 Profimedia, Alamy<\/em><\/figcaption><\/figure>\n

Tervez\u00e9s \u00e9s t\u00fcrelem<\/strong><\/h2>\n

Lehet szerencs\u00e9d \u00e9s teljes\u00edthetsz kiv\u00e1l\u00f3an egy amat\u0151r dartsmeccsen mindenf\u00e9le gyakorl\u00e1s n\u00e9lk\u00fcl, \u00e1m a fotelb\u0151l felkelve letekerni 100 kilom\u00e9tert, az m\u00e1r nem ilyen egyszer\u0171. Az els\u0151 p\u00e1r h\u00e9tben l\u00e9p\u00e9sr\u0151l-l\u00e9p\u00e9sre kell fejlesztened a technik\u00e1dat \u00e9s az \u00e1ll\u00f3k\u00e9pess\u00e9gedet. Elviekben 100 kilom\u00e9tert k\u00f6nnyen le k\u00e9ne nyomnod. A 20 km\/\u00f3r\u00e1s \u00e1tlagsebess\u00e9ggel \u2013 ami igaz\u00e1b\u00f3l semmi extra \u2013 r\u00f6pke 5 \u00f3ra alatt el\u00e9rn\u00e9d a c\u00e9lod. Ugyan ez sokkal jobban hangzik, mint ak\u00e1r csak 5 perc a fogorvosi sz\u00e9kben, de v\u00e9geredm\u00e9nyben ugyanolyan alattomos, mivel t\u00f6bb mint egy \u00f3ra teker\u00e9s megk\u00edv\u00e1nja a testt\u0151l, hogy rendesen hozz\u00e1 legyen szoktatva a mozg\u00e1shoz. K\u00e9t \u00f3ra teker\u00e9s ut\u00e1n m\u00e9g a tested legapr\u00f3bb \u00e9s legrejtettebb porcik\u00e1i is sajogni fognak. A harmadik \u00f3ra pedig olyan lesz, mint a f\u00f6ldi pokol, nem besz\u00e9lve arr\u00f3l, hogy komoly gondokat okozhatsz a mozg\u00e1sszerveidnek is. L\u00e9p\u00e9sr\u0151l-l\u00e9p\u00e9sre haladj, \u00e9s 10 kilom\u00e9tern\u00e9l t\u00f6bbet ne v\u00e1llalj be egyik h\u00e9tr\u0151l a m\u00e1sikra, ha mindenk\u00e9pp t\u00f6bbet akarsz tekerni, mint az el\u0151z\u0151 alkalommal. Ez\u00e1ltal az els\u0151 100 kilom\u00e9teredet be tudod illeszteni egy 10 hetes programba, ami egy igaz\u00e1n j\u00f3 ny\u00e1ri szezonnak \u00edg\u00e9rkezik.<\/p>\n

Egy megfelel\u0151 bringa<\/strong><\/h2>\n

Egy kev\u00e9sb\u00e9 j\u00f3 bringa mindig visszatart\u00f3 er\u0151 lesz, \u00e9s csak kifog\u00e1sokat keresel majd, arra hivatkozva, hogy nem el\u00e9g j\u00f3 a cuccod. Egy tetszet\u0151s kin\u00e9zet\u0171 bic\u00f3 viszont arra sarkall majd, hogy t\u00f6bbet haszn\u00e1ld, hiszen ha m\u00e1r ennyit r\u00e1k\u00f6lt\u00f6tt\u00e9l, nem hagyhatod a pinc\u00e9ben porosodni. Viszont ez csak az \u00e9rem egyik oldala. Ami a teljes\u00edtm\u00e9nyed szempontj\u00e1b\u00f3l m\u00e9g fontosabb, az a megfelel\u0151 be\u00e1ll\u00edt\u00e1s. K\u00e9rj meg valakit a helyi bring\u00e1sboltb\u00f3l, hogy \u00e1ll\u00edtsa be a bring\u00e1dat, hogy pontosan illeszkedjen a te m\u00e9reteidhez. Csak egy megfelel\u0151en be\u00e1ll\u00edtott ker\u00e9kp\u00e1rral fogod tudni j\u00f3l kihaszn\u00e1lni a fizikai adotts\u00e1gaidat. A ped\u00e1lok \u00e9s a cip\u0151d be\u00e1ll\u00edt\u00e1saira is figyelj oda, hiszen a rosszul be\u00e1ll\u00edtott stoplik ak\u00e1r komoly t\u00e9rd- vagy bokaprobl\u00e9m\u00e1khoz is vezethetnek, \u00e9s olyan borzaszt\u00f3 f\u00e1jdalmat okozhatnak, amely ak\u00e1r kr\u00f3nikuss\u00e1 is v\u00e1lhat.<\/p>\n

\"\"<\/a>
B\u00e1r sz\u00f3lt volna valaki, hogy a bring\u00e1z\u00e1snak nem kellene ennyire f\u00e1jnia. \u00a9 Profimedia, DEFD<\/em><\/figcaption><\/figure>\n

T\u00e1pl\u00e1l\u00e9k \u00e9s v\u00edz<\/strong><\/h2>\n

M\u00e9g a sz\u00edv\u00f3s ker\u00e9kp\u00e1rosokn\u00e1l is be\u00fcthet a holtpont, ha elfelejtenek eleget inni \u00e9s enni. K\u00fcl\u00f6n\u00f6sen a kezdetekkor, az energiaell\u00e1t\u00e1s nem annyira kritikus, mivel \u00e1ltal\u00e1ban 2 \u00f3r\u00e1t t\u00f6ltesz a nyeregben. Egy p\u00e1r h\u00e9t ut\u00e1n azonban a teljes\u00edtm\u00e9nyed javulni kezd, \u00e9s \u00fagy \u00e9rezheted majd, k\u00e9szen \u00e1llsz a k\u00f6vetkez\u0151 t\u00e1v megt\u00e9tel\u00e9re. Ha m\u00e9g hosszabb id\u0151t t\u00f6ltesz majd a nyeregben, ak\u00e1r v\u00e1ratlan f\u00e1radts\u00e1g is r\u00e1d t\u00f6rhet, ha elfogy az energi\u00e1d. K\u00e9rdezz tapasztalt bring\u00e1sokat, mit \u00e9rdemes teker\u00e9s k\u00f6zben bekapni. \u00cdme egy hasznos tipp, mikor \u00e9rdemes enni: amint eszedbe jut az ev\u00e9s, egyb\u0151l vegy\u00e9l magadhoz valamit. Amikor kezdesz m\u00e1r nagyon \u00e9hes lenni, az m\u00e1r t\u00fal k\u00e9s\u0151. A hidrat\u00e1l\u00e1ssal kapcsolatban pedig: \u00e9rdemes folyamatosan inni, m\u00e9g akkor is, ha nem \u00e9rzed magad szomjasnak. N\u00e9zd csak meg a profikat; \u0151k folyamatosan annyit isznak, amit egy iv\u00f3s haverod sem tudna \u00fcberelni. \u00cdgy teh\u00e1t sim\u00e1n lenyomhatod a 100 kilom\u00e9tert an\u00e9lk\u00fcl, hogy a s\u00fcrg\u0151ss\u00e9gin k\u00f6tn\u00e9l ki.<\/p>\n

El\u00e9g id\u0151 regener\u00e1l\u00f3dni minden teker\u00e9s ut\u00e1n<\/strong><\/h2>\n

Mivel te nem a Tour de France-ra k\u00e9sz\u00fclsz, nem kell minden nap t\u00far\u00e1ztatnod magad. Minden l\u00e9p\u00e9s ut\u00e1n pihenj meg. Amikor el\u00e9red az \u00fajabb c\u00e9lt \u2013 mondjuk a 60 kilom\u00e9tert \u2013 \u00e9lvezd ki, \u00e9s hagyj magadnak id\u0151t a regener\u00e1l\u00f3d\u00e1sra. A bring\u00e1z\u00e1s k\u00f6nnyen f\u00fcgg\u0151v\u00e9 tud tenni, sz\u00f3val nem kell azon agg\u00f3dnod, hogy egy nap kihagy\u00e1s ut\u00e1n \u00fajra visszas\u00fcppedsz a fotelbe.<\/p>\n

A csal\u00e1d t\u00e1mogat\u00e1sa<\/strong><\/h2>\n
\"\"<\/a>
Mindent egybevetve, ne feledd, hogy a bring\u00e1z\u00e1sban a legjobb a k\u00f6z\u00f6ss\u00e9g.\u00a0 \u00a9 Profimedia, Alamy<\/em><\/figcaption><\/figure>\n

A bring\u00e1z\u00e1s id\u0151ig\u00e9nyes tev\u00e9kenys\u00e9g. Fallabd\u00e1zni vagy egy j\u00f3ga \u00f3r\u00e1ra el tudsz menni munka ut\u00e1n is, \u00e1m 100 kilom\u00e9tert sosem fogsz letekerni 2 \u00f3ra alatt. M\u00e9g 3 alatt sem. Hogy el\u00e9g fitt lehess egy ilyen hatalmas teljes\u00edtm\u00e9nyhez, t\u00f6bb napon kereszt\u00fcl kell edzened, minden alkalommal t\u00f6bb \u00f3r\u00e1t. K\u00e9sz\u00fclj fel az olyan k\u00e9nyes k\u00e9rd\u00e9sekre mint: \u201eDr\u00e1g\u00e1m (vagy apu), akkor szombaton csin\u00e1lunk valami k\u00f6z\u00f6s programot?\u201d Hogy megel\u0151zd a csal\u00e1di dr\u00e1m\u00e1t, pr\u00f3b\u00e1lj olyan edz\u00e9stervet fel\u00e1ll\u00edtani, ami nem \u00fctk\u00f6zik a csal\u00e1di programjaiddal. Tekerni tudsz minden nap munka el\u0151tt, vagy ami m\u00e9g jobb, j\u00e1rhatsz munk\u00e1ba ker\u00e9kp\u00e1ron is. 40 km leteker\u00e9se heti k\u00e9tszer, felk\u00e9sz\u00edti a tested nagyobb t\u00e1vols\u00e1gok megt\u00e9tel\u00e9re. Felejtsd el a p\u00e9ntek esti iszogat\u00e1st, kelj fel ink\u00e1bb szombaton kor\u00e1n, \u00e9s pr\u00f3b\u00e1lj meg letekerni 60 kilom\u00e9tert, miel\u0151tt a bar\u00e1tn\u0151d elk\u00e9sz\u00fclne a reggelivel. Ha a szeretteid nem el\u00e9g meg\u00e9rt\u0151ek vagy nem t\u00e1mogatnak, akkor soha nem fog \u00f6sszej\u00f6nni az els\u0151 100 km.<\/p>\n

A megfelel\u0151 emberek<\/strong><\/h2>\n

Hab\u00e1r a ker\u00e9kp\u00e1roz\u00e1s egy\u00e9ni sport, egyed\u00fcl tekerni nem olyan \u00e9lvezetes. Ezen k\u00edv\u00fcl, az aerodinamika miatt csapatban sokkal k\u00f6nnyebb tekerni. Tapasztalt bic\u00f3sok meg fogj\u00e1k \u00e9rteni, hogy m\u00e9g csak kezd\u0151 vagy, \u00e9s ha \u0151k a megfelel\u0151 t\u00e1rsak, akkor nem fogj\u00e1k elv\u00e1rni t\u0151led, hogy te tekerj el\u00f6l, sz\u00e9llel szemben.\u00a0 S\u0151t, helyette \u00e9lvezheted a csapatban teker\u00e9s el\u0151nyeit, miel\u0151tt magasabb szintre l\u00e9psz, \u00e9s t\u00f6bb er\u0151d lesz majd, hogy alkalomadt\u00e1n te is \u00e1tvedd a vezet\u00e9st. Csapatban tekerni sokkal kevesebb energi\u00e1t ig\u00e9nyel, \u00edgy sokkal hosszabb t\u00far\u00e1kra tudsz majd menni.\u00a0 Az els\u0151 100 km hamar \u00f6ssze fog j\u00f6nni.<\/p>\n","protected":false},"excerpt":{"rendered":"

A legt\u00f6bb kezd\u0151 bring\u00e1s sz\u00e1m\u00e1ra az els\u0151 100 km megugorhatatlan c\u00e9lnak t\u0171nik. Mire lesz sz\u00fcks\u00e9ged a fotelt\u0151l a val\u00f3di ker\u00e9kp\u00e1ros […]<\/p>\n","protected":false},"author":71,"featured_media":4000,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-3995","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\nA fotelb\u0151l az els\u0151 100 kilom\u00e9terig - \u0160koda We Love Cycling - Magyarorsz\u00e1g<\/title>\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\/a-fotelbol-az-elso-100-kilometerig\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"A fotelb\u0151l az els\u0151 100 kilom\u00e9terig\" \/>\n<meta property=\"og:description\" content=\"A legt\u00f6bb kezd\u0151 bring\u00e1s sz\u00e1m\u00e1ra az els\u0151 100 km megugorhatatlan c\u00e9lnak t\u0171nik. 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