{"id":8102,"date":"2020-07-26T08:00:17","date_gmt":"2020-07-26T07:00:17","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=8102"},"modified":"2020-07-17T15:51:45","modified_gmt":"2020-07-17T14:51:45","slug":"megoldasok-az-5-leggyakoribb-bringas-problemara","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/blog\/megoldasok-az-5-leggyakoribb-bringas-problemara\/","title":{"rendered":"Megold\u00e1sok az 5 leggyakoribb bring\u00e1s probl\u00e9m\u00e1ra"},"content":{"rendered":"

Akkor t\u00f6rt\u00e9nik, amikor a legkev\u00e9sb\u00e9 sz\u00e1m\u00edtasz r\u00e1. El\u00e9g egy defekt, egy f\u00e1jdalmas tal\u00e1lkoz\u00e1s a v\u00e1dlid \u00e9s a ped\u00e1l k\u00f6z\u00f6tt, egy t\u00fal nagy bukkan\u00f3. Apr\u00f3s\u00e1gok, de m\u00e9gis oda vezethetnek, hogy elvesz\u00edted a motiv\u00e1ci\u00f3d. \u00c9s akkor m\u00e9g a nagy dolgokr\u00f3l, mint amilyen egy vil\u00e1gj\u00e1rv\u00e1ny, m\u00e9g nem is besz\u00e9lt\u00fcnk. De mindig van m\u00f3d arra, hogy t\u00faljussunk a neh\u00e9z helyzeteken \u00e9s hajtsunk tov\u00e1bb, el\u0151re. A bicycle.com \u00f6sszegy\u0171jt\u00f6tte olvas\u00f3i legnehezebb pillanatait, amiket ker\u00e9kp\u00e1roz\u00e1s k\u00f6zben \u00e9ltek \u00e1t, hogy seg\u00edtsen megold\u00e1sokat keresni a gyakran felmer\u00fcl\u0151 neh\u00e9zs\u00e9gekre.<\/strong><\/p>\n

1.\u00a0 Amikor m\u00e1szni kell<\/strong><\/h2>\n

Meredek emelked\u0151. Hossz\u00fa emelked\u0151. Meredek \u00e9s hossz\u00fa emelked\u0151. A lista elej\u00e9t k\u00fcl\u00f6nb\u00f6z\u0151 hegyek \u00e9s dombok t\u00f6lt\u00f6tt\u00e9k fel: ezek okozz\u00e1k a legnagyobb fejf\u00e1j\u00e1st egy bicikli\u00fat vagy verseny sor\u00e1n. A gravit\u00e1ci\u00f3val ugyan nem lehet lesz\u00e1molni, de n\u00e9h\u00e1ny m\u00f3dszerrel megk\u00f6nny\u00edtheted a m\u00e1sz\u00e1st.<\/p>\n

V\u00e1lts poz\u00edci\u00f3t<\/strong><\/h3>\n

A testhelyzet gyakori v\u00e1ltoztat\u00e1sa seg\u00edt cs\u00f6kkenteni a hossz\u00fa emelked\u0151k okozta f\u00e1jdalmat, hiszen nem ugyanazokat az izmokat terheled folyamatosan. Cs\u00fassz h\u00e1tr\u00e9bb a nyeregben, hajolj el\u0151re, dolgozz a v\u00e1dliddal, majd \u00e1llj fel \u00e9s teljes tests\u00fallyal nyomd a ped\u00e1lt. Ny\u00fajt\u00f3ztasd ki a h\u00e1tad \u00e9s a l\u00e1baid, majd \u00fclj vissza. Pr\u00f3b\u00e1lj ki t\u00f6bb p\u00f3zt \u00e9s v\u00e1ltogasd \u0151ket!<\/p>\n

T\u00f6md a fejed<\/strong><\/h3>\n

Legyen n\u00e1lad egy zacsk\u00f3 r\u00e1g\u00f3, vagy a kedvenc nasidb\u00f3l p\u00e1r kisebb darab, ha hossz\u00fa t\u00far\u00e1ra indulsz, tele emelked\u0151kkel. Kapj be egy-egy falatot minden domb el\u0151tt, hogy feldobd a kedved \u00e9s az izmaid! K\u00f6nnyebb kiz\u00e1rni a negat\u00edv \u00e9rz\u00e9seket, ha a cukort\u00f3l p\u00f6r\u00f6g az agyad.<\/p>\n

Nagy leveg\u0151<\/strong><\/h3>\n

A m\u00e9ly, egyenletes l\u00e9legzetv\u00e9telek cs\u00f6kkentik a fesz\u00fclts\u00e9get. Ha \u00fagy \u00e9rzed, f\u00e1radsz, f\u00fajd ki az \u00f6sszes leveg\u0151t a t\u00fcd\u0151db\u0151l (vagyis pr\u00f3b\u00e1ld meg), \u00edgy a k\u00f6vetkez\u0151 m\u00e9ly l\u00e9legzet igaz\u00e1n fel fog friss\u00edteni. Ez a m\u00f3dszer megnyugtat \u00e9s \u201e\u00fajraind\u00edtja\u201d az elm\u00e9d.<\/p>\n

\"\"
Kelvin Valerio fot\u00f3ja a Pexels oldal\u00e1r\u00f3l<\/figcaption><\/figure>\n

2. Amikor el kell indulni<\/strong><\/h2>\n

Ha egy verseny el\u0151tt a rajtvonaln\u00e1l \u00e1llsz – el\u0151tted 200 km aszfalt n\u00e9lk\u00fcli \u00fat \u00e9s 30 km-es szintemelked\u00e9s – azt gondolhatod, hogy sp\u00f3rolni kell az energi\u00e1val, \u00e9s sz\u00e9p lassan lend\u00fclt\u00f6k majd bele. De t\u00e9vedsz. M\u00e1r az els\u0151 p\u00e1r m\u00e9teren t\u00f6bb mint 10 km\/\u00f3r\u00e1val h\u00faznak el melletted a versenyt\u00e1rsaid. K\u00f6nny\u0171 k\u00e9ts\u00e9gbeesni, de nem \u00e9rdemes. Amit viszont igen:<\/p>\n

M\u00e9rlegelj<\/strong><\/h3>\n

Mi a c\u00e9l? Ha az, hogy a verseny v\u00e9g\u00e9n a dobog\u00f3n \u00e1llj, akkor nincs mese, tekerni kell! Ha az elej\u00e9n siker\u00fcl az els\u0151 csapattal maradnod, hamarosan enyh\u00fclni fog a temp\u00f3 \u00e9s nem fogsz lemaradni. Eml\u00e9keztesd magad erre!<\/p>\n

Ha csak saj\u00e1t magadat akarod lek\u00fczdeni, akkor ne agg\u00f3dj, hadd menjenek! Ahogy fogynak a kilom\u00e9terek, \u00fagy fogsz egyre t\u00f6bb versenyt\u00e1rsat lehagyni, akik kimer\u00fcltek a durva rajtol\u00e1sban.<\/p>\n

Meleg\u00edts be<\/strong><\/h3>\n

Kutat\u00e1sok kimutatt\u00e1k, hogy b\u00e1r nem garant\u00e1lja a bemeleg\u00edt\u00e9s, hogy eljutsz a c\u00e9lig, abban viszont seg\u00edt, hogy ne haszn\u00e1ld fel a v\u00e9red oxig\u00e9ntartal\u00e9kait m\u00e1r az els\u0151 sprintn\u00e9l. El\u00e9g csak egy r\u00f6vid mozg\u00e1ssor miel\u0151tt rajthoz \u00e1llsz: tekerj 10 percet, ebb\u0151l legyen 3*10 m\u00e1sodperc sprint, \u00e9s m\u00e1r k\u00e9sz is vagy.<\/p>\n

\"\"
Andrea Piacquadio fot\u00f3ja a Pexels oldal\u00e1r\u00f3l<\/figcaption><\/figure>\n

3. Amikor forog a gyomrod<\/strong><\/h2>\n

Egy k\u00f6t\u00f6tts\u00e9gek n\u00e9lk\u00fcli szabadnapon \u00e9lvezed a teker\u00e9st, csak \u00fagy falod a kilom\u00e9tereket, azt\u00e1n hirtelen a gyomrod nem b\u00edr tov\u00e1bb falni. Az em\u00e9szt\u00e9s\u00fcnk k\u00f6nnyen felborulhat mozg\u00e1s k\u00f6zben, de ennek m\u00e9g nem kell a t\u00fara v\u00e9g\u00e9t jelentenie.<\/p>\n

Mosd \u00e1t a rendszert<\/strong><\/h3>\n

A hidrat\u00e1l\u00e1s kulcsfontoss\u00e1g\u00fa a nyugodt gyomorhoz, f\u0151leg, ha teker\u00e9s k\u00f6zben sz\u00e9nhidr\u00e1tot is fogyasztasz. Megfelel\u0151 mennyis\u00e9g\u0171 folyad\u00e9k hi\u00e1ny\u00e1ban nem old\u00f3dnak fel el\u00e9gg\u00e9, \u00edgy nehezebben is em\u00e9sztj\u00fck meg ezeket, ha pedig felhalmoz\u00f3dnak, rosszull\u00e9tet okoznak. \u201eA kisz\u00e1rad\u00e1s ronthatja a v\u00e9konyb\u00e9l m\u0171k\u00f6d\u00e9s\u00e9t, ugyanakkor n\u00f6veli a stresszt\u201d \u2013 magyar\u00e1zta Allen Lim, sportpszichol\u00f3gus. \u201eEz pedig h\u00e1ny\u00e1shoz vagy hasmen\u00e9shez vezethet.\u201d<\/p>\n

\"\"
Andrea Piacquadio fot\u00f3ja a Pexels oldal\u00e1r\u00f3l<\/figcaption><\/figure>\n

Egy\u00e9l valamit<\/strong><\/h3>\n

\u00c1ltal\u00e1nos szab\u00e1ly, hogy h\u00e1rom vagy n\u00e9gy \u00f3r\u00e1n\u00e1l hosszabb edz\u00e9sen az \u00f3r\u00e1nk\u00e9nt el\u00e9getett kal\u00f3ri\u00e1knak legal\u00e1bb a fel\u00e9t p\u00f3tolni kell. Ha leesik a v\u00e9rcukorszinted, energi\u00e1tlan leszel, s\u0151t, el is \u00e1julhatsz. Ha \u00e9rzed, hogy a rosszull\u00e9t k\u00f6rny\u00e9kez, egy energiaszelettel megakad\u00e1lyozhatod a bajt!<\/p>\n

Legyen n\u00e1lad gy\u00f3gyszer<\/strong><\/h3>\n

Ha hajlamos vagy a rosszull\u00e9tre, mindig legyen n\u00e1lad em\u00e9szt\u00e9st seg\u00edt\u0151 r\u00e1g\u00f3tabletta! N\u00e9h\u00e1ny versenyz\u0151 minden megm\u00e9rettet\u00e9s el\u0151tt bekap egyet.<\/p>\n

4. Amikor lemaradsz<\/strong><\/h2>\n

Mindig rossz \u00e9rz\u00e9s, ha lehagynak. De vissza tudsz kapaszkodni, ha \u00fcgyesen j\u00e1tszod ki a lapjaid.<\/p>\n

\u00d6r\u00fclj neki<\/strong><\/h3>\n

Miut\u00e1n t\u00faljutsz a kezdeti s\u00e9rt\u0151d\u00f6tts\u00e9gen, haszn\u00e1ld ki a helyzetet, \u00e9s \u00e9lvezd az egyed\u00fcll\u00e9tet! Figyeld a t\u00e1jat, hallgasd a term\u00e9szetet! N\u00e9ha aj\u00e1nd\u00e9k, ha egyed\u00fcl tekerhet\u00fcnk. Kapj be egy falatot, igy\u00e1l egy kortyot. \u00c9rkezz meg fejben. \u00c9s ne lep\u0151dj meg, ha hirtelen utol\u00e9red a csoportot.<\/p>\n

Sz\u00e1m\u00edts r\u00e1<\/strong><\/h3>\n

Ha olyan csapattal tekersz, akikr\u0151l tudod, hogy gyorsabbak n\u00e1lad, igyekezz energi\u00e1t megtakar\u00edtani, hogy l\u00e9p\u00e9st tudj vel\u00fck tartani. Nem kell az \u00e9lre t\u00f6rn\u00f6d, a csoport k\u00f6zep\u00e9n vagy v\u00e9g\u00e9n is ugyanolyan \u00e9lvezetes bring\u00e1zni. P\u00f3told az el\u00e9getett kal\u00f3ri\u00e1t \u00e9s az elvesz\u00edtett folyad\u00e9kot, tekerj egyenletesen, adj magadnak id\u0151t!<\/p>\n

5. Amikor elborzaszt egy lejt\u0151<\/strong><\/h2>\n

V\u00e9gre fel\u00e9rt\u00e9l a hegycs\u00facsra, megk\u00f6nnyebb\u00fclten s\u00f3hajtasz, de a leveg\u0151 kiszalad bel\u0151led, amikor r\u00e1j\u00f6ssz, hogy most bizony le is kell menned a szikl\u00e1s, meredek, ijeszt\u0151 lejt\u0151n. Ami remek sz\u00f3rakoz\u00e1s lenne, ha egy montin \u00fcln\u00e9l, de ez persze nem \u00edgy van. Nincs abban semmi sz\u00e9gyen, ha nem v\u00e1llalod be, de ha \u00fagy d\u00f6ntesz, belev\u00e1gsz, fogadj meg p\u00e1r tan\u00e1csot:<\/p>\n

Cs\u00f6kkentsd a nyom\u00e1st<\/strong><\/h3>\n

N\u00e9gy b\u00e1r nyom\u00e1s nagyon kev\u00e9snek (\u00e9s lass\u00fanak) hangzik egy orsz\u00e1g\u00fatis sz\u00e1m\u00e1ra, de amikor m\u00e1r lefel\u00e9 gurulsz a lejt\u0151n, h\u00e1l\u00e1s leszel \u00e9rte. A t\u00fal kem\u00e9ny gumik egyenetlen terepen n\u00f6velik a r\u00e1zk\u00f3d\u00e1st, lelass\u00edtanak \u00e9s vesz\u00e9lyesek. A kisebb nyom\u00e1s viszont engedi a kerekeket alkalmazkodni a terephez, \u00edgy k\u00f6nnyebben tudod ir\u00e1ny\u00edtani a ker\u00e9kp\u00e1rt. Mindig legyen n\u00e1lad k\u00e9zipumpa, ha le\u00e9rt\u00e9l a neh\u00e9z szakaszon, m\u00e1r f\u00fajhatod is fel a gumikat!<\/p>\n

Nyugi!<\/strong><\/h3>\n

Stabilit\u00e1sra \u00e9s hat\u00e1rozott mozdulatokra van sz\u00fcks\u00e9g, ha egy durva lejt\u0151n indulsz el. A korm\u00e1ny hal\u00e1losan er\u0151s szor\u00edt\u00e1sa nem seg\u00edt, ha pedig nagyon merev vagy, a bringa kev\u00e9sb\u00e9 tud ellav\u00edrozni az akad\u00e1lyok k\u00f6z\u00f6tt. Legyenek a karjaid rugalmasak, hajl\u00edtsd be a k\u00f6ny\u00f6k\u00f6d \u00e9s maradj nyugodt! \u00cdgy alacsonyabban lesz a s\u00falypontod. Helyezd a tests\u00falyodat a nyeregre \u00e9s hajl\u00edtsd a t\u00e9rdeid, hogy rug\u00f3zhassanak \u00e9s elnyelj\u00e9k a r\u00e1zk\u00f3d\u00e1st.<\/p>\n

\"\"
travis blessing fot\u00f3ja a Pexels oldal\u00e1r\u00f3l<\/figcaption><\/figure>\n

Forr\u00e1s: https:\/\/www.bicycling.com\/training\/a32345895\/solutions-to-cycling-struggles\/<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

Akkor t\u00f6rt\u00e9nik, amikor a legkev\u00e9sb\u00e9 sz\u00e1m\u00edtasz r\u00e1. El\u00e9g egy defekt, egy f\u00e1jdalmas tal\u00e1lkoz\u00e1s a v\u00e1dlid \u00e9s a ped\u00e1l k\u00f6z\u00f6tt, egy […]<\/p>\n","protected":false},"author":71,"featured_media":8112,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[13],"tags":[],"global-categories":[],"class_list":["post-8102","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog"],"yoast_head":"\nMegold\u00e1sok az 5 leggyakoribb bring\u00e1s probl\u00e9m\u00e1ra - \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\/blog\/megoldasok-az-5-leggyakoribb-bringas-problemara\/\" \/>\n<meta property=\"og:locale\" content=\"hu_HU\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Megold\u00e1sok az 5 leggyakoribb bring\u00e1s probl\u00e9m\u00e1ra\" \/>\n<meta property=\"og:description\" content=\"Akkor t\u00f6rt\u00e9nik, amikor a legkev\u00e9sb\u00e9 sz\u00e1m\u00edtasz r\u00e1. 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