{"id":10045,"date":"2019-12-03T13:27:35","date_gmt":"2019-12-03T13:27:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=10045"},"modified":"2019-12-03T13:27:35","modified_gmt":"2019-12-03T13:27:35","slug":"zbuduj-wlasny-plan-treningow-rowerowych-pojedynczy-trening","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/12\/03\/zbuduj-wlasny-plan-treningow-rowerowych-pojedynczy-trening\/","title":{"rendered":"Zbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 pojedynczy trening"},"content":{"rendered":"<p><strong>Najmniejsz\u0105 jednostk\u0105 ka\u017cdego planu treningowego jest pojedynczy trening. Niby brzmi prosto, ale aby takie treningi by\u0142y naprawd\u0119 skuteczne, nale\u017cy przemy\u015ble\u0107 wiele kwestii. Przyjrzyjmy si\u0119 bli\u017cej temu, jak przygotowa\u0107 wersj\u0119 robocz\u0105 treningu, ustali\u0107 czas jego trwania i intensywno\u015b\u0107 oraz opracowa\u0107 pomocny system nazewnictwa.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Ka\u017cdy trening musi mie\u0107 cel<\/span><\/strong><\/p>\n<p>Podobnie jak w przypadku ka\u017cdego innego elementu planu treningowego, musisz zacz\u0105\u0107 od tego, jaki jest cel. Z ka\u017cdym tworzonym treningiem ustal, kt\u00f3re umiej\u0119tno\u015bci chcesz poprawi\u0107 lub utrzyma\u0107 \u2013 na przyk\u0142ad wytrzyma\u0142o\u015b\u0107 mi\u0119\u015bni lub wydolno\u015b\u0107 beztlenow\u0105. Unikaj przypisywania wielu cel\u00f3w jednemu treningowi. Wi\u0119cej ni\u017c dwa mog\u0105 sprawi\u0107, \u017ce sesja nie b\u0119dzie skuteczna.<\/p>\n<p>https:\/\/www.instagram.com\/p\/B3cpLF0AjPL\/?utm_source=ig_embed<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Zacznij od wersji roboczej planu treningowego<\/strong><\/span><\/p>\n<p>Kiedy zaczniesz tworzy\u0107 bibliotek\u0119 trening\u00f3w, pomocne b\u0119dzie robienie draft\u00f3w. Pozwoli Ci to ustali\u0107, jak b\u0119dzie wygl\u0105da\u0142 trening, zanim zdecydujesz si\u0119 ju\u017c na konkretne liczby. Je\u015bli Twoim celem jest poprawa wydolno\u015bci aerobowej, to taki plan b\u0119dzie \u0142atwy: pojedynczy blok ze stabiln\u0105 jazd\u0105 wytrzyma\u0142o\u015bciow\u0105, ale kiedy dojdziesz do wydolno\u015bci beztlenowej, struktura treningu b\u0119dzie nieco bardziej z\u0142o\u017cona: z rozgrzewk\u0105, przerwami pomi\u0119dzy interwa\u0142ami i czasem na odnow\u0119.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Wybierz intensywno\u015b\u0107 i czas trwania<\/span><\/strong><\/p>\n<p>Im bardziej precyzyjnie ustalisz intensywno\u015b\u0107 i czas trwania dla ka\u017cdego segmentu treningu, tym \u0142atwiej b\u0119dzie okre\u015bli\u0107 po\u017c\u0105dane obci\u0105\u017cenie. Planuj\u0105c rozgrzewk\u0119, upewnij si\u0119, \u017ce przygotuje ona cia\u0142o na to, co po niej nast\u0105pi. Je\u015bli masz ustalony trudny interwa\u0142, wyd\u0142u\u017c czas rozgrzewki i zwi\u0119ksz troch\u0119 intensywno\u015b\u0107. Je\u015bli chodzi o sedno treningu \u2013 interwa\u0142y \u2013 spr\u00f3buj ustawi\u0107 konkretn\u0105 liczb\u0119 lub w\u0105ski zakres intensywno\u015bci, czy to waty mocy, czy liczb\u0119 uderze\u0144 serca na minut\u0119. Po ustaleniu czasu trwania i intensywno\u015bci najwa\u017cniejszej cz\u0119\u015bci treningu we\u017a pod uwag\u0119 ca\u0142e obci\u0105\u017cenie treningowe wykonane do tej pory, aby okre\u015bli\u0107 d\u0142ugo\u015b\u0107 i intensywno\u015b\u0107 czasu odnowy.<\/p>\n<p>https:\/\/www.instagram.com\/p\/B2yVIxbgrDZ\/?utm_source=ig_embed<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Dodaj nazwy i opisy do swoich trening\u00f3w<\/span><\/strong><\/p>\n<p>Kiedy opracowujesz wszystkie szczeg\u00f3\u0142y danego treningu, dodaj opis, kt\u00f3ry wykorzystasz w przysz\u0142o\u015bci. Kiedy ju\u017c jasno okre\u015blisz cel, dodaj do niego wszelkie istotne uwagi, w tym wskaz\u00f3wki przedtreningowe. R\u00f3wnie wa\u017cna jak opisy jest nazwa Twojego treningu. Raz stworzona baza danych umo\u017cliwi Ci wielokrotne korzystanie z niej. Trafna nazwa pomo\u017ce zidentyfikowa\u0107 odpowiednie sesje treningowe w przysz\u0142o\u015bci, bo poka\u017ce ich cel i kr\u00f3tki zarys tego, na czym polegaj\u0105.<\/p>\n<style type=\"text\/css\"><!--td {border: 1px solid #ccc;}br {mso-data-placement:same-cell;}--><\/style>\n<p><span data-sheets-value=\"{&quot;1&quot;:2,&quot;2&quot;:&quot;Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl&quot;}\" data-sheets-userformat=\"{&quot;2&quot;:1,&quot;3&quot;:{&quot;1&quot;:0}}\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9606\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_1.png\" alt=\"\" width=\"640\" height=\"350\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_1.png 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_1-300x164.png 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Najmniejsz\u0105 jednostk\u0105 ka\u017cdego planu treningowego jest pojedynczy trening. Niby brzmi prosto, ale aby takie treningi by\u0142y naprawd\u0119 skuteczne, nale\u017cy przemy\u015ble\u0107 [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":10048,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-10045","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Zbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 pojedynczy trening - \u0160koda We Love Cycling - Poland<\/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\/pl\/2019\/12\/03\/zbuduj-wlasny-plan-treningow-rowerowych-pojedynczy-trening\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 pojedynczy trening\" \/>\n<meta property=\"og:description\" content=\"Najmniejsz\u0105 jednostk\u0105 ka\u017cdego planu treningowego jest pojedynczy trening. Niby brzmi prosto, ale aby takie treningi by\u0142y naprawd\u0119 skuteczne, nale\u017cy przemy\u015ble\u0107 [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2019\/12\/03\/zbuduj-wlasny-plan-treningow-rowerowych-pojedynczy-trening\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2019-12-03T13:27:35+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/12\/Cycling-Training-CVR-profimedia-0374728878-1024x450.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1024\" \/>\n\t<meta property=\"og:image:height\" content=\"450\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"piotrboczkowski\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"2 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2019\/12\/03\/zbuduj-wlasny-plan-treningow-rowerowych-pojedynczy-trening\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2019\/12\/03\/zbuduj-wlasny-plan-treningow-rowerowych-pojedynczy-trening\/\",\"name\":\"Zbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 pojedynczy trening - 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