{"id":4546,"date":"2019-07-31T08:00:03","date_gmt":"2019-07-31T07:00:03","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4546"},"modified":"2019-07-26T14:48:48","modified_gmt":"2019-07-26T13:48:48","slug":"50-km-es-edzesterv-kezdoknek-negyedik-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t"},"content":{"rendered":"

A negyedik h\u00e9t v\u00e9g\u00e9re m\u00e1r a program fel\u00e9hez fogsz \u00e9rni. Ha eddig kitart\u00f3 volt\u00e1l, mostanra fittebben \u00e9s k\u00e9nyelmesebben kell \u00fcln\u00f6d a nyeregben. Ezen a h\u00e9ten ism\u00e9t n\u00f6velj\u00fck a t\u00e1vot \u00e9s az intenzit\u00e1st, de ne fogd vissza magad, mert a k\u00f6vetkez\u0151 h\u00e9t a regener\u00e1l\u00f3d\u00e1s jegy\u00e9ben telik majd, \u00edgy a testednek lesz ideje \u00f6sszekapni mag\u00e1t.<\/strong><\/p>\n

<\/p>\n

4. h\u00e9t – K\u00e9t \u00f3r\u00e1s edz\u00e9s<\/strong><\/h2>\n

Ezen a h\u00e9ten m\u00e9rf\u00f6ldk\u0151h\u00f6z \u00e9rkezel majd, hiszen vas\u00e1rnap k\u00e9t \u00f3r\u00e1t fogsz elt\u00f6lteni a nyeregben. Ne agg\u00f3dj, enn\u00e9l hosszabb teker\u00e9sre nem kell sz\u00e1m\u00edtanod a program h\u00e1tral\u00e9v\u0151 r\u00e9sz\u00e9ben. Viszont ez a h\u00e9t nem lesz egyszer\u0171, am\u00edg elj\u00f6n a vas\u00e1rnap, hiszen a kedd \u00e9s a cs\u00fct\u00f6rt\u00f6k is 60 perces teker\u00e9seket tartogat sz\u00e1modra, egy h\u00fasz perces MT r\u00e1ad\u00e1ssal a k\u00f6zep\u00e9n. Ha \u00fagy \u00e9rzed, 2 \u00f3ra folyamatos teker\u00e9s besz\u00e9lget\u0151 temp\u00f3ban egy kicsit sok lenne vas\u00e1rnapra, a k\u00f6zep\u00e9re beiktathatsz egy k\u00e1v\u00e9sz\u00fcnetet.<\/p>\n

Ped\u00e1loz\u00e1si technika<\/strong><\/h2>\n

Nagyobb sebess\u00e9g \u00e9s hosszabb teker\u00e9sek eset\u00e9n \u00e9rdemes kicsit jobban k\u00e9pben lenni a ped\u00e1loz\u00e1si technik\u00e1val. N\u00e9zz\u00fck az alapokat: a ped\u00e1lra a talp p\u00e1rn\u00e1zott r\u00e9sz\u00e9vel l\u00e9pj r\u00e1, a t\u00e9rdeid egyenesen n\u00e9zzenek el\u0151re \u00e9s percenk\u00e9nt 80 fordulattal tekerj. Ha szeretn\u00e9l m\u00e9g t\u00f6bbet megtudni, itt<\/a> olvashatod el cikk\u00fcnket a t\u00e9m\u00e1ban.<\/p>\n

\"\"<\/a>
A legnyilv\u00e1nval\u00f3bb jele annak, hogy nem megfelel\u0151en ped\u00e1lozol, ha a t\u00e9rdeid kifel\u00e9 \u00e1llnak minden egyes fordulatn\u00e1l.\u00a0 \u00a9 Profimedia, Alamy<\/em><\/figcaption><\/figure>\n

Sajg\u00f3 h\u00e1ts\u00f3<\/strong><\/h2>\n

Lehets\u00e9ges, hogy a hosszabb teker\u00e9s miatt a feneked ism\u00e9t f\u00e1jni fog. Szerencs\u00e9re akad p\u00e1r dolog, amit megtehetsz, ha ez t\u00e9nyleg \u00edgy alakul. Olvasd el a cikk\u00fcnket, amelyben t\u00f6bb kipr\u00f3b\u00e1lt \u00e9s letesztelt tippr\u0151l is t\u00e1j\u00e9koz\u00f3dhatsz.<\/p>\n

Tankolj fel a bring\u00e1n<\/strong><\/h2>\n

A vas\u00e1rnapi 120 perces menet kiv\u00e1l\u00f3 alkalom arra, hogy tov\u00e1bb teszteld az ev\u00e9st \u00e9s iv\u00e1st, m\u00e9g hozz\u00e1 teker\u00e9s k\u00f6zben. Kezdd azzal, hogy 10-15 percenk\u00e9nt kortyolsz egy kis vizet \u00e9s 20-30 percenk\u00e9nt bekapsz valamit. A v\u00edz helyett v\u00e1lthatsz izot\u00f3ni\u00e1s italra is, k\u00fcl\u00f6n\u00f6sen, ha hajlamosabb vagy az izzad\u00e1sra. Kezdheted izot\u00f3ni\u00e1s itallal az egyik kulacsban \u00e9s v\u00edzzel a m\u00e1sikban, de k\u00eds\u00e9rletezd ki, hogy mi v\u00e1lik be legjobban sz\u00e1modra.<\/p>\n","protected":false},"excerpt":{"rendered":"

A negyedik h\u00e9t v\u00e9g\u00e9re m\u00e1r a program fel\u00e9hez fogsz \u00e9rni. Ha eddig kitart\u00f3 volt\u00e1l, mostanra fittebben \u00e9s k\u00e9nyelmesebben kell \u00fcln\u00f6d […]<\/p>\n","protected":false},"author":71,"featured_media":4549,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4546","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 negyedik 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-negyedik-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 negyedik h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"A negyedik h\u00e9t v\u00e9g\u00e9re m\u00e1r a program fel\u00e9hez fogsz \u00e9rni. Ha eddig kitart\u00f3 volt\u00e1l, mostanra fittebben \u00e9s k\u00e9nyelmesebben kell \u00fcln\u00f6d […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-31T07:00:03+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1367\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"hegyizs\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/\",\"name\":\"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t - \u0160koda We Love Cycling - Magyarorsz\u00e1g\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg\",\"datePublished\":\"2019-07-31T07:00:03+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#breadcrumb\"},\"inLanguage\":\"hu\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg\",\"width\":1367,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/hu\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/hu\/\",\"name\":\"\u0160koda We Love Cycling - Magyarorsz\u00e1g\",\"description\":\"\u0160koda WeLoveCycling\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/hu\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"hu\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194\",\"name\":\"hegyizs\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"hu\",\"@id\":\"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g\",\"caption\":\"hegyizs\"},\"url\":\"https:\/\/www.welovecycling.com\/hu\/author\/hegyizs\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t - \u0160koda We Love Cycling - Magyarorsz\u00e1g","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/","og_locale":"hu_HU","og_type":"article","og_title":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t","og_description":"A negyedik h\u00e9t v\u00e9g\u00e9re m\u00e1r a program fel\u00e9hez fogsz \u00e9rni. Ha eddig kitart\u00f3 volt\u00e1l, mostanra fittebben \u00e9s k\u00e9nyelmesebben kell \u00fcln\u00f6d […]","og_url":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/","og_site_name":"\u0160koda We Love Cycling - Magyarorsz\u00e1g","article_publisher":"https:\/\/www.facebook.com\/WeLoveCyclingHungary\/","article_published_time":"2019-07-31T07:00:03+00:00","og_image":[{"width":1367,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg","type":"image\/jpeg"}],"author":"hegyizs","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"4"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/","url":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/","name":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t - \u0160koda We Love Cycling - Magyarorsz\u00e1g","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/hu\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg","datePublished":"2019-07-31T07:00:03+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#breadcrumb"},"inLanguage":"hu","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/"]}]},{"@type":"ImageObject","inLanguage":"hu","@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/12\/2019\/07\/Garmin-CVR-profimedia-0235919059.jpg","width":1367,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-negyedik-het\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/hu\/"},{"@type":"ListItem","position":2,"name":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 negyedik h\u00e9t"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/hu\/#website","url":"https:\/\/www.welovecycling.com\/hu\/","name":"\u0160koda We Love Cycling - Magyarorsz\u00e1g","description":"\u0160koda WeLoveCycling","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/hu\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"hu"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/414a2aebf1801691a5320edb6468e194","name":"hegyizs","image":{"@type":"ImageObject","inLanguage":"hu","@id":"https:\/\/www.welovecycling.com\/hu\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/02cf8a7906b8cf90cecb4679defac7cfd33a1c2e3b88e4903d947f3bb58eedd3?s=96&d=mm&r=g","caption":"hegyizs"},"url":"https:\/\/www.welovecycling.com\/hu\/author\/hegyizs\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts\/4546","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/users\/71"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/comments?post=4546"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts\/4546\/revisions"}],"predecessor-version":[{"id":4591,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/posts\/4546\/revisions\/4591"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/media\/4549"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/media?parent=4546"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/categories?post=4546"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/tags?post=4546"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/hu\/wp-json\/wp\/v2\/global-categories?post=4546"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}