{"id":4875,"date":"2019-09-04T08:00:38","date_gmt":"2019-09-04T07:00:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4875"},"modified":"2019-09-03T12:11:51","modified_gmt":"2019-09-03T11:11:51","slug":"50-km-es-edzesterv-kezdoknek-hetedik-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-hetedik-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 hetedik h\u00e9t"},"content":{"rendered":"

Nem baj, ha kiss\u00e9 f\u00e1radtnak \u00e9rzed magad az elm\u00falt h\u00e9t ut\u00e1n, hiszen ez volt a legkem\u00e9nyebb heted. Ahogy egyre k\u00f6zeledik a 8. h\u00e9t vas\u00e1rnapja, folyamatosan cs\u00f6kkentj\u00fck majd a teker\u00e9sek hossz\u00fas\u00e1g\u00e1t \u00e9s az intenzit\u00e1s\u00e1t. Itt az ideje a verseny logisztika megtervez\u00e9s\u00e9nek is.<\/strong><\/p>\n

<\/p>\n

7. h\u00e9t \u2013 Ki\u00e9lez\u00e9s<\/strong><\/h2>\n

Ezen a h\u00e9ten nem az lesz a c\u00e9l, mint m\u00falt h\u00e9ten, hogy kihajtsd magad, hanem ink\u00e1bb az, hogy lassan elkezdj kevesebbet tekerni, mint amire k\u00e9pes vagy, \u00edgy a tested k\u00e9pes regener\u00e1l\u00f3dni \u00e9s energi\u00e1val telinek \u00e9rzed majd magad. A keddi 60 perces edz\u00e9sbe be kell iktatnod egy dombot, amin kem\u00e9ny temp\u00f3ban (KT) m\u00e9sz fel. Keress egy hosszabb emelked\u0151t is, mint amit m\u00falt h\u00e9ten m\u00e1szt\u00e1l meg \u00e9s h\u00e1rom r\u00e9szre kell osztanod a hajt\u00f3s szakaszt, a szakaszok k\u00f6z\u00f6tt besz\u00e9lget\u0151 temp\u00f3t beiktatva. Cs\u00fct\u00f6rt\u00f6k\u00f6n j\u00f6het a szok\u00e1sos 60 perc besz\u00e9lget\u0151 temp\u00f3ban, 20 perc m\u00e9rs\u00e9kelt temp\u00f3s r\u00e1ad\u00e1ssal. A vas\u00e1rnapi adag r\u00f6videbb lesz most, csak 90 perc teker\u00e9s besz\u00e9lget\u0151 temp\u00f3ban, m\u00e9rs\u00e9kelt temp\u00f3j\u00fa fokoz\u00e1ssal a dombon felfel\u00e9.<\/p>\n

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

\"\"<\/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.<\/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

\u00c9tkez\u00e9s a verseny napj\u00e1n<\/strong><\/h2>\n

Ez az utols\u00f3 h\u00e9t, hogy le tudod tesztelni a versenynapi t\u00e1pl\u00e1l\u00e9kbeviteledet. A bring\u00e1n kell innod \u00e9s enned m\u00e9rs\u00e9kelt temp\u00f3j\u00fa teker\u00e9s k\u00f6zben, hogy versenynapi k\u00f6r\u00fclm\u00e9nyeket teremts magadnak. Ha nem vagy biztos benne, mennyit kellene enned vagy tippekre lenne sz\u00fcks\u00e9ged, hogy mi legyen a kulacsodban, n\u00e9zd meg ezt a sorozatunkat, amely a legfontosabb versenynapra aj\u00e1nlott t\u00e1pl\u00e1l\u00e9kokkal<\/a> foglalkozik.<\/p>\n

Tartsd karban a bring\u00e1d<\/strong><\/h2>\n

Letekert\u00e9l h\u00e9t hetet, teh\u00e1t nem \u00e1rt, ha egy profi gondoskodik r\u00f3la, hogy minden ok\u00e9 legyen a bring\u00e1ddal,<\/a> miel\u0151tt nekiv\u00e1gsz a versenynek. Ha ez nem opci\u00f3, akkor mindenk\u00e9pp ellen\u0151rizd a f\u00e9keket, a v\u00e1lt\u00f3kat \u00e9s a l\u00e1ncot, illetve cser\u00e9lj le minden kilazult k\u00e1belt vagy elhaszn\u00e1l\u00f3dott f\u00e9kbet\u00e9tet.<\/p>\n

https:\/\/www.instagram.com\/p\/By7nJiGIV69\/<\/p>\n

Kezdd el megtervezni a versenynapot<\/strong><\/h2>\n

Ahogy k\u00f6zeledik a nagy nap, neki kell \u00e1llnod kital\u00e1lni a r\u00e9szleteket, hogy megel\u0151zd a felesleges stresszt a verseny reggel\u00e9n. J\u00f3l j\u00f6n, ha van egy list\u00e1d minden felszerel\u00e9sr\u0151l \u00e9s \u00e9telr\u0151l, amire sz\u00fcks\u00e9ged lesz j\u00f6v\u0151 h\u00e9tv\u00e9g\u00e9n, illetve ellen\u0151rz\u00f6d, hogy a kezd\u00e9si id\u0151pont nem v\u00e1ltozott-e, \u00e9s megtervezed, mikor kell elindulnod otthonr\u00f3l, hogy id\u0151ben oda\u00e9rj.<\/p>\n","protected":false},"excerpt":{"rendered":"

Nem baj, ha kiss\u00e9 f\u00e1radtnak \u00e9rzed magad az elm\u00falt h\u00e9t ut\u00e1n, hiszen ez volt a legkem\u00e9nyebb heted. Ahogy egyre k\u00f6zeledik […]<\/p>\n","protected":false},"author":71,"featured_media":4878,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4875","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 hetedik 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-hetedik-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 hetedik h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"Nem baj, ha kiss\u00e9 f\u00e1radtnak \u00e9rzed magad az elm\u00falt h\u00e9t ut\u00e1n, hiszen ez volt a legkem\u00e9nyebb heted. 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