{"id":8563,"date":"2020-09-18T08:00:20","date_gmt":"2020-09-18T07:00:20","guid":{"rendered":"https:\/\/www.welovecycling.com\/hu\/?p=8563"},"modified":"2020-09-12T13:26:19","modified_gmt":"2020-09-12T12:26:19","slug":"tour-de-france-taplalkozasi-kisokos-hegyi-szakaszokhoz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/hu\/edzes-es-eletmod\/tour-de-france-taplalkozasi-kisokos-hegyi-szakaszokhoz\/","title":{"rendered":"Tour de France t\u00e1pl\u00e1lkoz\u00e1si kisokos hegyi szakaszokhoz"},"content":{"rendered":"

A Tour teljes\u00edt\u00e9s\u00e9hez sz\u00fcks\u00e9ges \u00e9telmennyis\u00e9g napr\u00f3l napra v\u00e1ltozik. S\u00edk szakaszokon kevesebb energi\u00e1ra van sz\u00fcks\u00e9g\u00fck a versenyz\u0151knek, ez\u00e9rt nem kell annyi sz\u00e9nhidr\u00e1tot bevinni\u00fck, mint egy kem\u00e9ny hegyi etap el\u0151tt. Ut\u00f3bbi esetben viszont sokszor k\u00fczdeni\u00fck kell magukkal, hogy elegend\u0151 \u00e9telt tudjanak elfogyasztani, \u00e9s ne \u00fcr\u00fclj\u00f6n ki energia-k\u00e9szlet\u00fck.<\/strong><\/p>\n

<\/p>\n

A hegyi szakaszok d\u00f6nt\u0151 jelent\u0151s\u00e9g\u0171ek lehetnek az \u00f6sszes\u00edtett verseny szempontj\u00e1b\u00f3l. Fontos teh\u00e1t, hogy energi\u00e1val telve induljanak neki a r\u00e9sztvev\u0151k, min\u00e9l t\u00f6bb sz\u00e9nhidr\u00e1tot vigyenek be \u00fat k\u00f6zben \u00e9s folyamatosan hidrat\u00e1ljanak.<\/p>\n

A szakaszt megel\u0151z\u0151 nap<\/strong><\/h2>\n

Fontos, hogy m\u00e1r a futamot megel\u0151z\u0151 napon megkezdj\u00e9k a glikog\u00e9nk\u00e9szletek felt\u00f6lt\u00e9s\u00e9t. A hegyi szakaszt megel\u0151z\u0151 vacsora \u00e1ltal\u00e1ban nagy mennyis\u00e9g\u0171 sz\u00e9nhidr\u00e1tot tartalmaz, feh\u00e9r rizs form\u00e1j\u00e1ban. Emellett n\u00e9mi feh\u00e9rjeforr\u00e1s, mint p\u00e9ld\u00e1ul csirke is ker\u00fcl a t\u00e1ny\u00e9rra. Desszertnek t\u00f6bbnyire palacsinta, gy\u00fcm\u00f6lcs vagy m\u00e1s magas sz\u00e9nhidr\u00e1t-tartalm\u00fa \u00e9dess\u00e9g k\u00f6vetkezik.<\/p>\n

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

Reggeli<\/strong><\/h2>\n

A reggeli toj\u00e1sr\u00e1ntott\u00e1b\u00f3l, rizsb\u0151l \u00e9s gy\u00fcm\u00f6lcsl\u00e9b\u0151l \u00e1ll, mindez j\u00f3val nagyobb mennyis\u00e9gben, mint egy s\u00edk szakasz el\u0151tt. A palacsint\u00e1t sokszor vastagon megkenik lekv\u00e1rral, hogy el\u00e9rj\u00e9k a k\u00edv\u00e1nt sz\u00e9nhidr\u00e1t-mennyis\u00e9get.<\/p>\n

A biciklin<\/strong><\/h2>\n

\u0150r\u00fcletesen sok energiaszeletet, energiag\u00e9lt \u00e9s rizsszeletet kell magukkal vinni\u00fck a versenyz\u0151knek egy hegyi szakaszra. Egy hat \u00f3r\u00e1s \u00fat alatt ak\u00e1r 20 nassolnival\u00f3 is elfogyhat. A titkos fegyver azonban az energiaital!<\/p>\n

\"Tour<\/a>
\u00a9 Profimedia<\/figcaption><\/figure>\n

A verseny ut\u00e1n<\/strong><\/h2>\n

A szinte folyamatos ev\u00e9s a verseny ut\u00e1n sem \u00e1llhat le. A nyeregb\u0151l lesz\u00e1llva r\u00f6gt\u00f6n egy regener\u00e1l\u00f3 itallal kezdenek, k\u00e9s\u0151bb pedig j\u00f6het a rizs \u00e9s m\u00e9g t\u00f6bb energiaszelet, esetleg cukorka.<\/p>\n

Vacsora<\/strong><\/h2>\n

A vacsora att\u00f3l f\u00fcgg, milyen t\u00edpus\u00fa szakasz v\u00e1rja \u0151ket m\u00e1snap. Lazac, rizs, gy\u00fcm\u00f6lcsl\u00e9, vagy csirke, ha s\u00edk futam vagy pihen\u0151nap k\u00f6vetkezik. A profik ak\u00e1r 15 gramm sz\u00e9nhidr\u00e1tot is bevihetnek tests\u00falyuk minden kil\u00f3ja ut\u00e1n. Ezt az\u00e9rt ne pr\u00f3b\u00e1ljuk ki otthon!<\/p>\n","protected":false},"excerpt":{"rendered":"

A Tour teljes\u00edt\u00e9s\u00e9hez sz\u00fcks\u00e9ges \u00e9telmennyis\u00e9g napr\u00f3l napra v\u00e1ltozik. S\u00edk szakaszokon kevesebb energi\u00e1ra van sz\u00fcks\u00e9g\u00fck a versenyz\u0151knek, ez\u00e9rt nem kell annyi […]<\/p>\n","protected":false},"author":71,"featured_media":8567,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[6],"tags":[441],"global-categories":[],"class_list":["post-8563","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-edzes-es-eletmod","tag-tour-de-france-2020"],"yoast_head":"\nTour de France t\u00e1pl\u00e1lkoz\u00e1si kisokos hegyi szakaszokhoz<\/title>\n<meta name=\"description\" content=\"A Tour teljes\u00edt\u00e9s\u00e9hez sz\u00fcks\u00e9ges \u00e9telmennyis\u00e9g napr\u00f3l napra v\u00e1ltozik. 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