{"id":4253,"date":"2019-07-06T08:00:45","date_gmt":"2019-07-06T07:00:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4253"},"modified":"2019-07-01T15:06:49","modified_gmt":"2019-07-01T14:06:49","slug":"7-tipp-hogyan-kuzdj-meg-a-hoseggel-iden-nyaron","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/7-tipp-hogyan-kuzdj-meg-a-hoseggel-iden-nyaron\/","title":{"rendered":"7 tipp, hogyan k\u00fczdj meg a h\u0151s\u00e9ggel id\u00e9n ny\u00e1ron"},"content":{"rendered":"

A ny\u00e1r az orsz\u00e1g\u00fati versenyz\u00e9s cs\u00facsszezonja. A nagy k\u00f6rversenyek (Grand Tours) \u00e1ltal biztos\u00edtott t\u00f6m\u00e9nytelen motiv\u00e1ci\u00f3 m\u00e9g a hobbiker\u00e9kp\u00e1rosokat \u00e9s a fitneszrajong\u00f3kat is arra k\u00e9szteti, hogy kem\u00e9nyebben \u00e9s t\u00f6bbet nyomjanak a melegebb h\u00f3napokban. Persze senki nem reklam\u00e1l a t\u00e9li hideg ut\u00e1ni h\u0151m\u00e9rs\u00e9kletemelked\u00e9s miatt, de a h\u0151s\u00e9gben teker\u00e9snek is megvannak a maga speci\u00e1lis kih\u00edv\u00e1sai. Megfelel\u0151 felk\u00e9sz\u00fcl\u00e9s \u00e9s a test t\u00e1pl\u00e1l\u00e9ksz\u00fcks\u00e9gleteinek figyelemben tart\u00e1sa; ezek rettenetesen fontosak, ha meleg \u00e9s p\u00e1r\u00e1s id\u0151ben teker\u00fcnk. Itt van h\u00e1t p\u00e1r tipp, hogy biztons\u00e1gban \u00e9s k\u00e9nyelemben tudd magad, mik\u00f6zben \u00e9lvezed a nyarat k\u00e9t ker\u00e9ken.<\/strong><\/p>\n

<\/p>\n

Az akklimatiz\u00e1l\u00f3d\u00e1s kulcsfontoss\u00e1g\u00fa<\/strong><\/h2>\n

Mind alig v\u00e1rjuk, hogy megindulhassunk, de ha h\u0151s\u00e9gben teker\u00fcnk, az n\u00e9mi felk\u00e9sz\u00fcl\u00e9st ig\u00e9nyel. Ha nem adod meg a testednek az es\u00e9lyt, hogy alkalmazkodjon a h\u0151s\u00e9gben val\u00f3 teker\u00e9shez, k\u00f6nnyen t\u00falterhelheted magad, \u00e9s k\u00f6zel sem lesz annyi j\u00f3t\u00e9kony hat\u00e1sa a mozg\u00e1snak. Ha nem biztos\u00edtod az es\u00e9lyt a testednek, az a s\u00e9r\u00fcl\u00e9svesz\u00e9ly kock\u00e1zat\u00e1t is n\u00f6velni fogja. Annak \u00e9rdek\u00e9ben, hogy ezt elker\u00fcld, azokat a napokat, amikor nem tekersz, kihaszn\u00e1lhatod, hogy seg\u00edtsenek hozz\u00e1szokni a forr\u00f3s\u00e1ghoz ha, hogy elt\u00f6ltesz egy kis id\u0151t a szaun\u00e1ban vagy elm\u00e9sz egy forr\u00f3 j\u00f3ga \u00f3r\u00e1ra.<\/p>\n

Tartsd \u00e9szben, hogy a delet k\u00f6vet\u0151 \u00f3r\u00e1k \u00e1ltal\u00e1ban a legmelegebbek, teh\u00e1t a legjobb, ha kor\u00e1n reggel vagy estefel\u00e9 pr\u00f3b\u00e1lsz tekerni menni.<\/p>\n

\"\"<\/a>
A forr\u00f3 j\u00f3ga \u00f3ra seg\u00edteni fog hozz\u00e1szokni a meleghez<\/em>.<\/figcaption><\/figure>\n

Profi napv\u00e9delem<\/strong><\/h2>\n

Mindannyian tiszt\u00e1ban vagyunk a nap\u00e9g\u00e9s \u00e1ltal okozott b\u0151rr\u00e1k vesz\u00e9ly\u00e9vel, de azt tudtad, hogy a kimer\u00fclts\u00e9ghez is hozz\u00e1j\u00e1rul, illetve fokozza az anyagcser\u00e9det is? Ugyan az anyagcsere fokoz\u00e1sa lehet, hogy j\u00f3l hangzik, de azzal is j\u00f3, ha tiszt\u00e1ban vagy, hogy ez nagyobb folyad\u00e9ksz\u00fcks\u00e9gletet is jelent, \u00e9s ez a hidrat\u00e1lts\u00e1g szempontj\u00e1b\u00f3l nem a legjobb h\u00edr. Sose menj a napra napv\u00e9d\u0151 kr\u00e9m n\u00e9lk\u00fcl, m\u00e9g akkor sem, ha felh\u0151s az id\u0151, \u00e9s olyan bring\u00e1s szerel\u00e9st v\u00e1lassz, amely be\u00e9p\u00edtett napv\u00e9delemmel van ell\u00e1tva. Bele\u00e9rtve egy sapk\u00e1t a buk\u00f3sisak alatt, amely v\u00e9di a fejedet \u00e9s egy j\u00f3 min\u0151s\u00e9g\u0171 napszem\u00fcveget.<\/p>\n

Sziv\u00e1rogtass<\/strong><\/h2>\n

Ha m\u00e1r a profis\u00e1g sz\u00f3ba ker\u00fclt, akkor a megfelel\u0151 felszerel\u00e9s kiv\u00e1laszt\u00e1s\u00e1n\u00e1l is \u00e9rdemes kiakn\u00e1zni a bring\u00e1s cuccok sz\u00e9les piac\u00e1n el\u00e9rhet\u0151 lehet\u0151s\u00e9geket.\u00a0 A forr\u00f3 ny\u00e1ri teker\u00e9sekhez mindenk\u00e9pp k\u00f6nny\u0171 anyag\u00fa cuccokat kell v\u00e1lasztanod, amelyek biztos\u00edtj\u00e1k a folyad\u00e9kelvezet\u00e9st. Nem csak seg\u00edtenek majd h\u0171v\u00f6sen tartani, de arra is tervezt\u00e9k \u0151ket, hogy megakad\u00e1lyozz\u00e1k a zavar\u00f3 izzads\u00e1g felgy\u00fcleml\u00e9s\u00e9t. Egy k\u00f6nny\u0171 als\u00f3 alapr\u00e9teg sokat sz\u00e1m\u00edthat a b\u0151r\u00f6n l\u00e9v\u0151 izzadts\u00e1g p\u00e1rologtat\u00e1s\u00e1ban is. Ugyan kontraprodukt\u00edvnak t\u0171nhet keszty\u0171t h\u00fazni, amikor azon agg\u00f3dsz, hogy t\u00fals\u00e1gosan meleged lesz, a megfelel\u0151 fog\u00e1s mindig nagyon fontos. Az ujjatlan biciklis keszty\u0171k j\u00f3 megold\u00e1sk\u00e9nt szolg\u00e1lhatnak, biztons\u00e1gban tartanak, \u00e9s nem okoznak kellemetlen \u00e9rzetet.<\/p>\n

 <\/p>\n

\"\"<\/a>
Egy k\u00f6nny\u0171 als\u00f3 alapr\u00e9teg sokat sz\u00e1m\u00edthat a b\u0151r\u00f6n l\u00e9v\u0151 izzadts\u00e1g p\u00e1rologtat\u00e1s\u00e1ban is.<\/em><\/figcaption><\/figure>\n

Tervezd meg a teker\u00e9si strat\u00e9gi\u00e1dat<\/strong><\/h2>\n

A f\u00f6ldrajzi j\u00e1t\u00e9k seg\u00edthet m\u00e9g k\u00e9nyelmesebb\u00e9 tenni a teker\u00e9st. Azt tudtad, hogy a leveg\u0151 h\u0151m\u00e9rs\u00e9klete k\u00f6r\u00fclbel\u00fcl 1 fokkal lejjebb megy minden 100 m\u00e9ter emelked\u00e9s ut\u00e1n? Att\u00f3l f\u00fcgg\u0151en, hogy merre laksz, ha egy m\u00e1sik ir\u00e1nyba teszel kisebb t\u00far\u00e1t, az nagy befoly\u00e1ssal lehet a h\u0151s\u00e9g m\u00e9rt\u00e9k\u00e9re. A parti leveg\u0151 is \u00e1ltal\u00e1ban h\u0171v\u00f6sebb, sz\u00f3val tartsd ezt \u00e9szben, ha v\u00e1laszthatsz a parti szakaszon teker\u00e9s, egy v\u00f6lgy-\u00fatvonal vagy m\u00e1s bels\u0151 sz\u00e1razf\u00f6ldi opci\u00f3 k\u00f6z\u00fcl.<\/p>\n

\u00c1ll\u00edts fel re\u00e1lis c\u00e9lokat<\/strong><\/h2>\n

Az anyaterm\u00e9szet ellen hi\u00e1ba harcolsz. Viselkedj \u00e9szszer\u0171en, \u00e9s \u00e9rtsd meg, hogy nem fogod tudni ugyanazt a temp\u00f3t dikt\u00e1lni, mint egy h\u0171v\u00f6sebb napon. Ha nagy a t\u00e9t \u00e9s h\u0151s\u00e9gben kell versenyezned, akkor a legjobb, amit tehetsz, hogy lev\u00e1god a bemeleg\u00edt\u00e9si id\u0151det a fel\u00e9re vagy m\u00e9g kevesebbre, \u00e9s az RPE (\u00e9rz\u00e9kelt er\u0151fesz\u00edt\u00e9s m\u00e9rt\u00e9ke) \u00e9rt\u00e9kedet p\u00e1r fokkal visszaveszed.<\/p>\n

\"\"<\/a>
Biciklisek \u00e9lvezik a v\u00edzpermetet egy forr\u00f3 napon (1960)<\/em><\/figcaption><\/figure>\n

Hidrat\u00e1lj, hidrat\u00e1lj, azt\u00e1n hidrat\u00e1lj m\u00e9g egy kicsit<\/strong><\/h2>\n

A megfelel\u0151 hidrat\u00e1l\u00e1s nem egyik napr\u00f3l a m\u00e1sikra megy v\u00e9gbe. Oszd be t\u00f6bb l\u00e9p\u00e9sre a napjaidat a nagy teker\u00e9s el\u0151tt, fokozd a folyad\u00e9kbeviteled \u00e9s t\u00e1mogasd a felsz\u00edv\u00f3d\u00e1st. Amellett, hogy szimpl\u00e1n t\u00f6bb vizet iszol, t\u00f6bb olyan l\u00e9d\u00fas gy\u00fcm\u00f6lcs\u00f6t \u00e9s z\u00f6lds\u00e9get is egy\u00e9l, mint a g\u00f6r\u00f6gdinnye \u00e9s a k\u00edgy\u00f3uborka. Ne feledd, hogy a n\u00e1trium is nagyon fontos a bevitt folyad\u00e9k megk\u00f6t\u00e9s\u00e9ben, teh\u00e1t mindig tan\u00e1csos k\u00e9zn\u00e9l lennie a teker\u00e9s alatt egy izot\u00f3ni\u00e1s italnak.<\/p>\n

Regener\u00e1l\u00f3dj megfelel\u0151en<\/strong><\/h2>\n

A regener\u00e1l\u00f3d\u00e1s mindig fontos, \u00e1m amikor extr\u00e9m h\u0151s\u00e9ggel kell megk\u00fczdened, k\u00fcl\u00f6n\u00f6sen \u00f3vatosan kell ezt a teker\u00e9s ut\u00e1ni rutinodba be\u00e9p\u00edtened. K\u00e9sz\u00edts be el\u0151re mindig valamit, ami felt\u00f6lti az energiarakt\u00e1raidat az edz\u00e9s ut\u00e1n.\u00a0 Egy megfelel\u0151 harapnival\u00f3 ide\u00e1lis esetben 4:1 ar\u00e1nyban tartalmaz sz\u00e9nhidr\u00e1tokat \u00e9s proteint. Folyamatosan \u00fcgyelj a folyad\u00e9kbevitelre a teker\u00e9s ut\u00e1ni \u00f3r\u00e1kban, m\u00e9g akkor is, ha nem vagy szomjas. Ez felgyors\u00edtja a regener\u00e1l\u00f3d\u00e1s folyamat\u00e1t \u00e9s m\u00e1snap ism\u00e9t \u00fagy \u00e9rzed majd, hogy k\u00e9szen \u00e1llsz megk\u00fczdeni a h\u0151s\u00e9ggel!<\/p>\n","protected":false},"excerpt":{"rendered":"

A ny\u00e1r az orsz\u00e1g\u00fati versenyz\u00e9s cs\u00facsszezonja. A nagy k\u00f6rversenyek (Grand Tours) \u00e1ltal biztos\u00edtott t\u00f6m\u00e9nytelen motiv\u00e1ci\u00f3 m\u00e9g a hobbiker\u00e9kp\u00e1rosokat \u00e9s a […]<\/p>\n","protected":false},"author":71,"featured_media":4258,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4253","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n7 tipp, hogyan k\u00fczdj meg a h\u0151s\u00e9ggel id\u00e9n ny\u00e1ron - \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\/7-tipp-hogyan-kuzdj-meg-a-hoseggel-iden-nyaron\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 tipp, hogyan k\u00fczdj meg a h\u0151s\u00e9ggel id\u00e9n ny\u00e1ron\" \/>\n<meta property=\"og:description\" content=\"A ny\u00e1r az orsz\u00e1g\u00fati versenyz\u00e9s cs\u00facsszezonja. 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