{"id":4849,"date":"2019-08-30T12:21:14","date_gmt":"2019-08-30T11:21:14","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4849"},"modified":"2019-08-30T12:21:14","modified_gmt":"2019-08-30T11:21:14","slug":"50-km-es-edzesterv-kezdoknek-hatodik-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-hatodik-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 hatodik h\u00e9t"},"content":{"rendered":"

Teljesen kiheverted a m\u00falt hetet, \u00e9s ism\u00e9t k\u00e9szen \u00e1llsz kicsit m\u00e9g jobban fokozni a dolgot ezen a h\u00e9ten. Ez nagyon j\u00f3, mivel egy valami eddig hi\u00e1nyzott az edz\u00e9stervedb\u0151l, \u00e9s ez nem m\u00e1s, mint a dombok. El\u0151bb-ut\u00f3bb ennek is el kellett j\u00f6nnie, hiszen az emelked\u0151k \u00e9s a lejt\u0151k is hozz\u00e1tartoznak a bring\u00e1z\u00e1shoz, \u00e9s ett\u0151l a h\u00e9tt\u0151l kezdve te is elkezdhetsz hozz\u00e1szokni.<\/strong><\/p>\n

6. h\u00e9t – Ismerked\u00e9s az emelked\u0151kkel<\/strong><\/h2>\n

Ezen a h\u00e9ten ism\u00e9t neki\u00e1llsz feszegetni a saj\u00e1t hat\u00e1raidat. A keddi, 60 perces teker\u00e9st \u00fagy tervezd meg, hogy mindenk\u00e9pp legyen benne emelked\u0151. Nem kell nagyon meredeknek lennie, de \u00fagy v\u00e1lassz, hogy mindenk\u00e9pp beleteljen p\u00e1r percbe, mire fel\u00e9rsz a tetej\u00e9re mikor kem\u00e9ny temp\u00f3ban (KT) nekiveselkedsz. Cs\u00fct\u00f6rt\u00f6k\u00f6n a szok\u00e1sos 60 perc j\u00f6n besz\u00e9lget\u0151 temp\u00f3ban (BT), egy 20 perces m\u00e9rs\u00e9kelt temp\u00f3j\u00fa (MT) r\u00e9sz beiktat\u00e1s\u00e1val. Vas\u00e1rnap pedig ism\u00e9t hosszabb teker\u00e9s van tervben. V\u00e1laszd ugyanazt az emelked\u0151t, mint amit kedden tett\u00e9l meg, de ez\u00fattal pr\u00f3b\u00e1lj m\u00e9rs\u00e9kelt temp\u00f3t (MT) tartani felfel\u00e9 menet.<\/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.<\/span>
\nM\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.<\/span>
\nKem\u00e9ny temp\u00f3 (KT) \u2013 Er\u0151ltetett menet, er\u0151teljes l\u00e9gz\u00e9s, besz\u00e9lgetni nem tudsz, csak p\u00e1r percig fenntarthat\u00f3.<\/span>
\nKeresztedz\u00e9s: \u00dasz\u00e1s, er\u0151edz\u00e9s. Fut\u00e1s, j\u00f3ga, stb.<\/span><\/p>\n

Technika emelked\u0151n \u00e9s lejt\u0151n<\/strong><\/h2>\n

Amikor lejt\u0151h\u00f6z \u00e9rkezel, fontos p\u00e1r dolgot \u00e9szben tartanod. Dikt\u00e1lj nagyobb \u00fctemet, maradj laza \u00e9s maradj a nyeregben. Alkalmank\u00e9nt felemelkedhetsz a nyeregb\u0151l r\u00f6videbb, gyorsabb szakaszok erej\u00e9ig, de most nem erre kell f\u00f3kusz\u00e1lnod.<\/p>\n

Amikor lefel\u00e9 m\u00e9sz, mindig tartsd a szemed az \u00faton \u00e9s f\u00e9kezz miel\u0151tt kanyarhoz \u00e9rn\u00e9l. Haszn\u00e1lhatsz orsz\u00e1g\u00fati korm\u00e1nyt is a nagyobb aerodinamika \u00e9s az egyenletesebb s\u00falyeloszl\u00e1s \u00e9rdek\u00e9ben, illetve a nagyobb lend\u00fclet \u00e9s kontroll miatt is.<\/p>\n

\"\"<\/a><\/p>\n

Csoportos teker\u00e9s<\/strong><\/h2>\n

Ahogy m\u00e1r az elej\u00e9n eml\u00edtett\u00fck, a bring\u00e1z\u00e1s nagyon szuper tud lenni csoportban is. Pr\u00f3b\u00e1lj meg tal\u00e1lni valakit, akivel legal\u00e1bb alkalmank\u00e9nt el tudsz menni bring\u00e1zni, k\u00fcl\u00f6n\u00f6sen most, hogy m\u00e1r 2 \u00f3r\u00e1s teker\u00e9seket nyomsz h\u00e9tv\u00e9genk\u00e9nt. T\u00e1rsas\u00e1gban gyorsabban telik az id\u0151 \u00e9s amikor besz\u00e9lget\u0151 temp\u00f3ban m\u00e9sz, legal\u00e1bb t\u00e9nyleg tudsz besz\u00e9lgetni is. S\u0151t, nagyon j\u00f3 edz\u00e9s egy verseny el\u0151tt, ahol szint\u00e9n m\u00e1sokkal tekersz majd.<\/p>\n

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

Teljesen kiheverted a m\u00falt hetet, \u00e9s ism\u00e9t k\u00e9szen \u00e1llsz kicsit m\u00e9g jobban fokozni a dolgot ezen a h\u00e9ten. Ez nagyon […]<\/p>\n","protected":false},"author":71,"featured_media":4852,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4849","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 hatodik 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-hatodik-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 hatodik h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"Teljesen kiheverted a m\u00falt hetet, \u00e9s ism\u00e9t k\u00e9szen \u00e1llsz kicsit m\u00e9g jobban fokozni a dolgot ezen a h\u00e9ten. 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