{"id":4425,"date":"2019-07-16T09:00:06","date_gmt":"2019-07-16T08:00:06","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4425"},"modified":"2019-07-13T19:49:39","modified_gmt":"2019-07-13T18:49:39","slug":"50-km-es-edzesterv-kezdoknek-masodik-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-masodik-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 m\u00e1sodik h\u00e9t"},"content":{"rendered":"

B\u00e1r tal\u00e1n azt hiszed, heti h\u00e1rom k\u00f6nny\u0171, harminc perces bicikliz\u00e9st\u0151l m\u00e9g nem leszel nagy bring\u00e1s, ennek az ellenkez\u0151je igaz. A k\u00f6vetkezetess\u00e9g a f\u0151 \u00f6sszetev\u0151, a hossz\u00fa id\u0151 \u00e9s az intenzit\u00e1s m\u00e1sodlagosak (de id\u0151vel ezek is meglesznek). S\u0151t, \u00e9rdemes megjegyezni, hogy sokan az\u00e9rt hagyj\u00e1k abba az eg\u00e9szet, mert m\u00e1r az elej\u00e9n t\u00falv\u00e1llalj\u00e1k magukat. Ez\u00e9rt fogjuk a m\u00e1sodik h\u00e9ten csak nagyon \u00f3vatosan emelni a nyeregben t\u00f6lt\u00f6tt id\u0151det.<\/strong><\/p>\n

M\u00e1sodik h\u00e9t – Hosszabb teker\u00e9s<\/strong><\/h2>\n

Most, hogy a ker\u00e9kp\u00e1rod m\u00e1r megfelel\u0151en el\u0151 van k\u00e9sz\u00edtve \u00e9s k\u00e9nyelmesen tudsz vele hajtani, itt az alkalom, hogy kicsit n\u00f6velj\u00fck a teker\u00e9ssel t\u00f6lt\u00f6tt id\u0151t. Kb. 30-45 percet c\u00e9lozz meg az els\u0151 k\u00e9t alkalommal, majd vas\u00e1rnapra tartogass egy 60 perces teker\u00e9st! Tov\u00e1bbra is besz\u00e9d temp\u00f3val (BT) teljes\u00edtsd ezeket az alkalmakat.<\/p>\n

50 KM EDZ\u00c9STERV KEZD\u0150KNEK<\/strong><\/p>\n

\"\"<\/p>\n

Besz\u00e9d temp\u00f3 (BT) \u2013 K\u00f6nny\u0171 temp\u00f3, k\u00e9nyelmes folyamatos besz\u00e9lget\u00e9shez.<\/p>\n

M\u00e9rs\u00e9kelt temp\u00f3 (MT) \u2013 Fokozott er\u0151kifejt\u00e9s, szapor\u00e1bb l\u00e9gz\u00e9s, folyamatos besz\u00e9lget\u00e9s nem fenntarthat\u00f3, kb. 60 percen kereszt\u00fcl. Kem\u00e9ny temp\u00f3 (KT) \u2013 Er\u0151ltetett menet, er\u0151teljes l\u00e9gz\u00e9s, besz\u00e9lgetni nem tudsz, csak p\u00e1r percig fenntarthat\u00f3.<\/p>\n

Keresztedz\u00e9s: \u00dasz\u00e1s, er\u0151edz\u00e9s.\u00a0 Fut\u00e1s, j\u00f3ga, stb.<\/p>\n

A bringa gyors ellen\u0151rz\u00e9se<\/strong><\/h2>\n

Most, hogy m\u00e1r rendszeresen tekersz, \u00e9rdemes r\u00e1szokni arra is, hogy minden alkalom el\u0151tt ellen\u0151rz\u00f6d a biciklid \u00e1llapot\u00e1t. N\u00e9zd meg a gumikat, tapogasd meg, mennyire kem\u00e9nyek. Ha a h\u00fcvelykujjaddal benyomod, csak nagyon enyh\u00e9n szabad engedni\u00fck. Kezd\u00e9skor pr\u00f3b\u00e1ld ki a f\u00e9keket \u00e9s a v\u00e1lt\u00f3t is. B\u00e1r a 60 perces teker\u00e9s nem k\u00fcl\u00f6n\u00f6sebben hossz\u00fa, \u00e9rdemes gondolni arra, hogy milyen hasznos t\u00e1rgyakat viszel magaddal. Figyelmedbe aj\u00e1nljuk a 10 legfontosabbat felsorol\u00f3 list\u00e1nkat.<\/p>\n

Hidrat\u00e1l\u00e1s<\/strong><\/h2>\n

Ahogy egyre t\u00f6bb id\u0151t t\u00f6ltesz a ker\u00e9kp\u00e1ron, minden alkalommal gondolj a hidrat\u00e1l\u00e1sra is. Ha egy \u00f3r\u00e1t biciklizel, c\u00e9lozd meg 500-750 ml v\u00edz elfogyaszt\u00e1s\u00e1t, az id\u0151j\u00e1r\u00e1st\u00f3l f\u00fcgg\u0151en. Kortyolj egy kis vizet 10-15 percenk\u00e9nt, minden egyes teker\u00e9s alkalm\u00e1val – j\u00f3l fog j\u00f6nni, ha ki tudod alak\u00edtani ezt a szok\u00e1st. Arra is \u00e9rdemes figyelni, hogy ne tarts nagyobb \u00e9tkez\u00e9seket a teker\u00e9s el\u0151tti k\u00e9t \u00f3r\u00e1ban, hogy a gyomrod viszonylag \u00fcres legyen, \u00e9s v\u00e9r juthasson az izmaidhoz. De a t\u00e1pl\u00e1lkoz\u00e1sra m\u00e9g visszat\u00e9r\u00fcnk!<\/p>\n

\"\"<\/a>
Will Clark vesz \u00e1t egy kulacsot a Santos Down Under 2019 versenyen. \u00a9 Profimedia, TEMP Rex Features<\/em><\/figcaption><\/figure>\n

Fitnesz mobilalkalmaz\u00e1sok<\/strong><\/h2>\n

Akik szeretik n\u00e9zegetni a sz\u00e1madatokat \u00e9s k\u00f6vetni a fejl\u0151d\u00e9s\u00fcket, manaps\u00e1g m\u00e1r nagyon k\u00f6nnyen tal\u00e1lhatnak fitnesz alkalmaz\u00e1sokat a telefonjukra. Ezek a GPS seg\u00edts\u00e9g\u00e9vel t\u00e9rk\u00e9pen k\u00f6vetik a teker\u00e9sek \u00fatvonal\u00e1t, meg\u00e1llap\u00edtj\u00e1k az \u00e1tlag- \u00e9s maxim\u00e1lis sebess\u00e9get, a megtett t\u00e1vols\u00e1got \u00e9s m\u00e9g sok minden m\u00e1st is. A legt\u00f6bb biciklis a Strava appot haszn\u00e1lja.<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u00e1r tal\u00e1n azt hiszed, heti h\u00e1rom k\u00f6nny\u0171, harminc perces bicikliz\u00e9st\u0151l m\u00e9g nem leszel nagy bring\u00e1s, ennek az ellenkez\u0151je igaz. A […]<\/p>\n","protected":false},"author":71,"featured_media":4429,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4425","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 m\u00e1sodik 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-masodik-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 m\u00e1sodik h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"B\u00e1r tal\u00e1n azt hiszed, heti h\u00e1rom k\u00f6nny\u0171, harminc perces bicikliz\u00e9st\u0151l m\u00e9g nem leszel nagy bring\u00e1s, ennek az ellenkez\u0151je igaz. 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