{"id":4389,"date":"2019-07-13T13:00:17","date_gmt":"2019-07-13T12:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4389"},"modified":"2019-07-15T11:32:33","modified_gmt":"2019-07-15T10:32:33","slug":"50-km-es-edzesterv-kezdoknek-elso-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-elso-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 Els\u0151 h\u00e9t"},"content":{"rendered":"

Ez a sorozat egy k\u00f6nnyen k\u00f6vethet\u0151 edz\u00e9stervet mutat be, amely felk\u00e9sz\u00edt egy 50 kilom\u00e9teres versenyre, f\u00fcggetlen\u00fcl att\u00f3l, milyen tapasztalt vagy fitt bring\u00e1s vagy. Ha \u00e9ppen csak most kezded a ker\u00e9kp\u00e1roz\u00e1st, vagy m\u00e1r tekersz egy ideje, de eddig nem volt konkr\u00e9t terv, amit k\u00f6vett\u00e9l, akkor ez egy sz\u00f3rakoztat\u00f3 m\u00f3dja lesz a motiv\u00e1ci\u00f3szerz\u00e9snek \u00e9s a tov\u00e1bbfejl\u0151d\u00e9snek egyar\u00e1nt.<\/strong><\/p>\n

<\/p>\n

8 h\u00e9t edz\u00e9s<\/strong><\/h2>\n

Minden h\u00e9ten megjelenik majd egy-egy cikk konkr\u00e9t edz\u00e9stervvel, amely lefed majd minden napot, h\u00e9tf\u0151t\u0151l vas\u00e1rnapig, a k\u00f6vetkez\u0151 7 hetet tekintve.<\/p>\n

\u00c9tkez\u00e9si tippeket is kapsz majd, illetve tan\u00e1csokat, hogy hogyan ker\u00fcld el a leggyakoribb hib\u00e1kat, hogyan fejleszd a teker\u00e9si technik\u00e1dat \u00e9s tartsd megfelel\u0151 kondiban a bring\u00e1dat. Ha k\u00f6vetkezetes maradsz \u00e9s k\u00f6veted a tervet, akkor sokkal felk\u00e9sz\u00fcltebb ker\u00e9kp\u00e1ros v\u00e1lik bel\u0151led, aki k\u00e9pes rendszeresen t\u00f6bb \u00f3r\u00e1kat tekerni. \u00c9s term\u00e9szetesen az els\u0151 50 kilom\u00e9teres versenyedet is sim\u00e1n beh\u00fazod majd!<\/p>\n

\"\"<\/a>
Edz\u00e9s a Warila h\u00e1g\u00f3n (A Catching Breath kulissz\u00e1i m\u00f6g\u00f6tt)<\/em><\/figcaption><\/figure>\n

T\u00f6bbnyire lassan, n\u00e9ha gyorsan<\/strong><\/h2>\n

Az edz\u00e9sterv megszabja minden teker\u00e9s hossz\u00fas\u00e1g\u00e1t \u00e9s intenzit\u00e1s\u00e1t.\u00a0 Mivel ez az \u00fatmutat\u00f3 olyan bring\u00e1soknak sz\u00f3l, akik m\u00e9g \u00fajak a struktur\u00e1lt edz\u00e9sek ter\u00e9n, nem fogjuk bonyol\u00edtani a dolgokat pulzustartom\u00e1nyokkal \u00e9s egy\u00e9b \u00e9rt\u00e9kekkel. Csup\u00e1n h\u00e1rom intenzit\u00e1si szintet fogunk megk\u00fcl\u00f6nb\u00f6ztetni.<\/p>\n

Besz\u00e9lget\u0151 temp\u00f3 (BT)<\/strong> \u2013 A edz\u00e9sek nagy r\u00e9sz\u00e9t ezzel az intenzit\u00e1ssal fogod letekerni, ez a legk\u00f6nnyebb, amit alkalmazni fogunk. Hogy megfelel\u0151en csin\u00e1ld, olyan temp\u00f3ban kell tekerned, hogy az k\u00e9nyelmes legyen a k\u00f6nnyed, folyamatos besz\u00e9lget\u00e9shez.<\/p>\n

M\u00e9rs\u00e9kelt temp\u00f3 (MT)<\/strong> \u2013 Ezt az intenzit\u00e1st arra fogjuk haszn\u00e1lni, hogy bizonyos edz\u00e9seket kem\u00e9nyebbre vegy\u00fcnk. Hogy megfelel\u0151en csin\u00e1ld, \u00fagy fogod fokozni az er\u0151kifejt\u00e9st, hogy szapor\u00e1bban veszed majd a leveg\u0151t, \u00e9s ez\u00e1ltal m\u00e1r nem fogsz tudni folyamatosan csevegni. De ne hajtsd ki magad teljesen, ezt a temp\u00f3t kb. 30-60 percen kereszt\u00fcl tudnod kell majd tartani.<\/p>\n

Kem\u00e9ny temp\u00f3 (KT)<\/strong> \u2013 Ezt a temp\u00f3t csak p\u00e1rszor fogod alkalmazni, legt\u00f6bbsz\u00f6r dombon, felfel\u00e9 menetben. Ez nem teljes sprint, de egy igen neh\u00e9z er\u0151pr\u00f3ba. Hogy megfelel\u0151en csin\u00e1ld, er\u0151teljesen kell venned a leveg\u0151t, nem fogsz tudni besz\u00e9lgetni, \u00e9s csak p\u00e1r percen kereszt\u00fcl fogod tudni fenntartani ezt a temp\u00f3t.<\/p>\n

\"\"<\/a>
\u00a9 Profimedia, Stock Budget<\/em><\/figcaption><\/figure>\n

Els\u0151 h\u00e9t \u2013 \u00f6nbizalom \u00e9s k\u00e9nyelem<\/strong><\/h2>\n

A c\u00e9l az els\u0151 h\u00e9ten: leporolni a bring\u00e1d, felk\u00e9sz\u00edteni a teker\u00e9sre \u00e9s felpattannod r\u00e1, hogy n\u00e9mi \u00f6nbizalmat szerezz, \u00e9s k\u00e9nyelmesen \u00fclj a nyeregben. H\u00e1rom r\u00f6videbb teker\u00e9st fogsz lenyomni s\u00edk, szil\u00e1rd \u00fatvonalon, t\u00e1vol a forgalomt\u00f3l. Mindh\u00e1rom teker\u00e9st a besz\u00e9dtemp\u00f3dnak megfelel\u0151en kell letekerned, \u00e9s k\u00f6nnyen kell menni\u00fck. Az edz\u00e9snapjaid t\u00f6bbnyire kedd, cs\u00fct\u00f6rt\u00f6k \u00e9s vas\u00e1rnap lesznek. Ha ez nem v\u00e1lik be n\u00e1lad, v\u00e1lassz m\u00e1sik napokat, de mindig tarts pihen\u0151napokat k\u00f6zt\u00fck.<\/p>\n\n\n\n\n
<\/td>\nH\u00e9tf\u0151<\/td>\nKedd<\/td>\nSzerda<\/td>\nCs\u00fct\u00f6rt\u00f6k<\/td>\nP\u00e9ntek<\/td>\nSzombat<\/td>\nVas\u00e1rnap<\/td>\n<\/tr>\n
Tev\u00e9kenys\u00e9g<\/td>\nPihen\u0151nap<\/td>\n30 perc BT<\/td>\nPihen\u0151nap<\/td>\n30 perc BT<\/td>\nPihen\u0151nap<\/td>\nPihen\u0151nap<\/td>\n30 perc BT<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

Megfelel\u0151 be\u00e1ll\u00edt\u00e1s \u00e9s p\u00e1rn\u00e1zott sort<\/strong><\/h2>\n

Akad p\u00e1r dolog az els\u0151 teker\u00e9s el\u0151tt, amit el kell int\u00e9zned. Egyik ezek k\u00f6z\u00fcl a bringa \u00e1tvizsg\u00e1l\u00e1sa. Hacsak nem vagy szak\u00e9rt\u0151, vidd el egy bring\u00e1s boltba a biciklid, \u00e9s menj biztosra, hogy a f\u00e9kek \u00e9s a v\u00e1lt\u00f3 megfelel\u0151en m\u0171k\u00f6dnek, egy alkatr\u00e9sz sem haszn\u00e1l\u00f3dott el t\u00fals\u00e1gosan, \u00e9s \u00edgy tov\u00e1bb. Ha meggy\u0151z\u0151dt\u00e9l r\u00f3la, hogy a biciklid biztons\u00e1gos, be kell \u00e1ll\u00edtanod \u00fagy, hogy a testedhez igazodjon. Olvasd el ezt a cikket, hogy kisz\u00fard a leggyakoribb jeleit annak, hogy rosszul van be\u00e1ll\u00edtva egy bringa.<\/p>\n<\/lite-youtube>\n

Most, hogy a bring\u00e1d k\u00e9szen \u00e1ll, a fenekedet is fel kell k\u00e9sz\u00edtened. Nincs r\u00e1 m\u00e1s m\u00f3dszer, egy p\u00e1r teker\u00e9sbe bele fog ker\u00fclni, hogy hozz\u00e1szokj a nyereghez, ha most kezded. Viszont a p\u00e1rn\u00e1zott bring\u00e1s sortok sokat seg\u00edtenek! Ha \u00fagy tervezed, maradsz v\u00e9gig ezekn\u00e9l a 8 h\u00e9t sor\u00e1n, k\u00e9nyelem szempontj\u00e1b\u00f3l ez lesz a legjobb befektet\u00e9s.<\/p>\n

Motiv\u00e1ci\u00f3<\/strong><\/h2>\n

A legjobb, ha tal\u00e1lsz egy 50 kilom\u00e9teres versenyt a k\u00f6zeledben, \u00e9s elkezded ezt a programot 8 h\u00e9ttel el\u0151tte. Ha nem akarsz versenyezni, kijel\u00f6lhetsz egy 50 kilom\u00e9teres utat, k\u00f6zel a lakhelyedhez, \u00e9s kit\u0171zheted azt c\u00e9lk\u00e9nt a 8 hetes edz\u00e9stervhez. A ker\u00e9kp\u00e1roz\u00e1s jobb m\u00f3ka csapatban, sz\u00f3val, ha r\u00e1 tudsz besz\u00e9lni p\u00e1r bar\u00e1tot, hogy veled egy\u00fctt csin\u00e1lja v\u00e9gig az edz\u00e9stervet, nagyobb es\u00e9lyed lesz a sikerre \u00e9s jobban is fogod \u00e9lvezni. B\u00e1rhogy is alakul, sok szerencs\u00e9t az els\u0151 menethez j\u00f6v\u0151 kedden!<\/p>\n

 <\/p>\n","protected":false},"excerpt":{"rendered":"

Ez a sorozat egy k\u00f6nnyen k\u00f6vethet\u0151 edz\u00e9stervet mutat be, amely felk\u00e9sz\u00edt egy 50 kilom\u00e9teres versenyre, f\u00fcggetlen\u00fcl att\u00f3l, milyen tapasztalt vagy […]<\/p>\n","protected":false},"author":71,"featured_media":4395,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4389","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod"],"yoast_head":"\n50 km-es edz\u00e9sterv kezd\u0151knek \u2013 Els\u0151 h\u00e9t - \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\/50-km-es-edzesterv-kezdoknek-elso-het\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 Els\u0151 h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"Ez a sorozat egy k\u00f6nnyen k\u00f6vethet\u0151 edz\u00e9stervet mutat be, amely felk\u00e9sz\u00edt egy 50 kilom\u00e9teres versenyre, f\u00fcggetlen\u00fcl att\u00f3l, milyen tapasztalt vagy […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-elso-het\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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