{"id":4938,"date":"2019-09-11T08:00:23","date_gmt":"2019-09-11T07:00:23","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=4938"},"modified":"2019-09-06T16:14:57","modified_gmt":"2019-09-06T15:14:57","slug":"50-km-es-edzesterv-kezdoknek-nyolcadik-het","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/50-km-es-edzesterv-kezdoknek-nyolcadik-het\/","title":{"rendered":"50 km-es edz\u00e9sterv kezd\u0151knek \u2013 nyolcadik h\u00e9t"},"content":{"rendered":"

Az elm\u00falt hetek er\u0151fesz\u00edt\u00e9sei ut\u00e1n el\u00e9rkezett az utols\u00f3 is. Ha k\u00f6vetted az edz\u00e9stervet az els\u0151 h\u00e9tt\u0151l kezdve, akkor mostanra fittnek, a nyeregben magabiztosnak \u00e9s indul\u00e1sra k\u00e9sznek \u00e9rezheted magad. Most m\u00e1r csup\u00e1n annyit kell tenned, hogy tekersz m\u00e9g egy p\u00e1rat r\u00e1hangol\u00f3d\u00e1sk\u00e9nt, \u00e9s ment\u00e1lisan felk\u00e9sz\u00fclsz a versenyedre. <\/strong><\/p>\n

8. h\u00e9t – Felk\u00e9sz\u00fcl\u00e9s a verseny napj\u00e1ra<\/strong><\/h2>\n

Ezen a h\u00e9ten a c\u00e9lod, hogy iramban tartsd a l\u00e1baidat, k\u00f6zben pedig hagyd a tested regener\u00e1l\u00f3dni \u00e9s felt\u00f6ltsd az energia tartal\u00e9kokat. Kedden egy k\u00f6nnyed 45 perces BT teker\u00e9s van tervben, amit 30 perc szint\u00e9n BT k\u00f6vet majd cs\u00fct\u00f6rt\u00f6k\u00f6n. Az utols\u00f3 edz\u00e9sed vas\u00e1rnap lesz, amikor egy laza 20 percet nyomsz majd, hogy mozg\u00e1sban tartsd a l\u00e1baidat. Lehet, hogy \u00fagy \u00e9rzed, enn\u00e9l t\u00f6bbet kellene tekerned, tele vagy energi\u00e1val \u00e9s k\u00f6zeledik a verseny, de ne tedd! Higgy a munk\u00e1ban, amit v\u00e9gig csin\u00e1lt\u00e1l, hiszen nem tudn\u00e1l megfelel\u0151en regener\u00e1l\u00f3dni az extra, utols\u00f3 pillanatra id\u0151z\u00edtett teker\u00e9sek ut\u00e1n \u00e9s t\u00f6bbet \u00e1rtana, mint amennyit haszn\u00e1lna.<\/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><\/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.<\/span><\/p>\n

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

Utols\u00f3 sim\u00edt\u00e1sok<\/strong><\/h2>\n

T\u00f6ltsd a marad\u00e9k id\u0151det azzal, hogy \u00f6sszek\u00e9sz\u00edted a sz\u00fcks\u00e9ges felszerel\u00e9seket, az ennival\u00f3t \u00e9s az italokat, amiket tervezel magaddal vinni. Ellen\u0151rizd az id\u0151j\u00e1r\u00e1s-el\u0151rejelz\u00e9st a verseny el\u0151tti napon \u00e9s ahhoz igaz\u00edtsd a szerel\u00e9sed \u00e9s a hidrat\u00e1l\u00e1st is. Ha izgulsz, seg\u00edt az, ha megpr\u00f3b\u00e1lod elk\u00e9pzelni a m\u00e1snapot. N\u00e9zd \u00e1t a felszerel\u00e9sed, az \u00fatvonalat a versenyre, a t\u00e1pl\u00e1l\u00e9kokat, \u00e9s gondold \u00e1t, hogy \u00e9rzed magad a bring\u00e1n. A tested k\u00e9szen \u00e1ll, sz\u00f3val hagyd, hogy az elm\u00e9d is \u00e9lvezze az \u00e9lm\u00e9nyt!<\/p>\n

Ne v\u00e1ltoztass semmin<\/strong><\/h2>\n

A leggyakoribb hiba, amit a kezd\u0151 bring\u00e1sok elk\u00f6vetnek a verseny napj\u00e1n, hogy az utols\u00f3 pillanatban v\u00e1ltoztatnak valamin. \u00daj energiaszeletet vesznek a verseny helysz\u00edn\u00e9n, t\u00fals\u00e1gosan felspannolj\u00e1k magukat \u00e9s sokkal gyorsabban kezdenek neki a versenynek, mint norm\u00e1l esetben szoktak vagy nem k\u00f6vetik a felk\u00e9sz\u00fcl\u00e9si tervet \u00e9s otthon felejtenek valamit. A te mott\u00f3d a verseny napj\u00e1ra: ragaszkodj a megszokotthoz! Ugyanabban a temp\u00f3ban tekerj, mint edz\u00e9sen szokt\u00e1l, ha pedig van extra energi\u00e1d a v\u00e9ge fel\u00e9, akkor er\u0151s\u00edts be, ne az elej\u00e9n. Illetve semmik\u00e9pp se k\u00eds\u00e9rletezz a kaj\u00e1val vagy az italokkal, az em\u00e9szt\u00e9s mindenk\u00e9pp olyasmi, ami k\u00f6nnyen t\u00f6nkre v\u00e1ghatja az eg\u00e9sz dolgot. Maradj h\u0171 \u00f6nmagadhoz, \u00e9s \u00e9lvezd a hangulatot.<\/p>\n

https:\/\/www.instagram.com\/p\/BzGTZN2oezy\/<\/p>\n

Mi j\u00f6n ezut\u00e1n?<\/strong><\/h2>\n

Ha k\u00f6vetted a 8 hetes edz\u00e9stervet, akkor teljesen fitt \u00e9s eg\u00e9szs\u00e9gesebb lett\u00e9l, illetve a verseny eredm\u00e9ny\u00e9t\u0151l f\u00fcggetlen\u00fcl is felk\u00e9sz\u00fcltebb ker\u00e9kp\u00e1ross\u00e1 v\u00e1lt\u00e1l. Hasonl\u00edtsd \u00f6ssze az els\u0151 teker\u00e9seidet azzal, ahogyan most biciklizel, \u00e9s a k\u00fcl\u00f6nbs\u00e9g elmond majd mindent, amit tudnod kell. Egy nagyon j\u00f3 rutint \u00e9p\u00edtett\u00e9l fel, amit folytathatsz, ameddig csak akarsz. Ha pedig \u00e9lvezted a versenyt, mindig akadnak \u00fajabb kih\u00edv\u00e1sok. Mit sz\u00f3ln\u00e1l egy 100 kilom\u00e9teres futamhoz?<\/p>\n

A teljes edz\u00e9stervet itt tal\u00e1lhatod<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"

Az elm\u00falt hetek er\u0151fesz\u00edt\u00e9sei ut\u00e1n el\u00e9rkezett az utols\u00f3 is. Ha k\u00f6vetted az edz\u00e9stervet az els\u0151 h\u00e9tt\u0151l kezdve, akkor mostanra fittnek, […]<\/p>\n","protected":false},"author":71,"featured_media":4941,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[],"global-categories":[],"class_list":["post-4938","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 nyolcadik 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-nyolcadik-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 nyolcadik h\u00e9t\" \/>\n<meta property=\"og:description\" content=\"Az elm\u00falt hetek er\u0151fesz\u00edt\u00e9sei ut\u00e1n el\u00e9rkezett az utols\u00f3 is. 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