{"id":16531,"date":"2026-02-13T12:53:37","date_gmt":"2026-02-13T12:53:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=16531"},"modified":"2026-02-13T12:53:37","modified_gmt":"2026-02-13T12:53:37","slug":"jazda-na-rowerze-przy-niedoborze-snu-ryzyko-kontuzji-rosnie-dwukrotnie","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2026\/02\/13\/jazda-na-rowerze-przy-niedoborze-snu-ryzyko-kontuzji-rosnie-dwukrotnie\/","title":{"rendered":"Jazda na rowerze przy niedoborze snu? Ryzyko kontuzji ro\u015bnie dwukrotnie"},"content":{"rendered":"<p><b><span data-contrast=\"auto\">Gdy\u00a0rowerzy\u015bci\u00a0rozmawiaj\u0105 o zapobieganiu kontuzjom, najcz\u0119\u015bciej pojawiaj\u0105 si\u0119 takie tematy,\u00a0jak obci\u0105\u017cenie treningowe, pozycja na rowerze, trening si\u0142owy\u00a0albo\u00a0od\u017cywianie. Nowe badania sugeruj\u0105 jednak, \u017ce sen powinien znale\u017a\u0107 si\u0119 na tej li\u015bcie znacznie wy\u017cej.<\/span><\/b><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Temat zbada\u0142 prof.\u00a0Jan de\u00a0Jonge\u00a0z\u00a0Politechniki w\u00a0Eindhoven. Przeanalizowano\u00a0zwi\u0105zki\u00a0mi\u0119dzy wzorcami snu a ryzykiem uraz\u00f3w u biegaczy\u00a0amator\u00f3w. Wniosek by\u0142 jednoznaczny: sportowcy, kt\u00f3rzy regularnie \u017ale\u00a0sypiali, byli niemal dwukrotnie bardziej nara\u017ceni na kontuzj\u0119 w ci\u0105gu 12 miesi\u0119cy ni\u017c osoby, kt\u00f3re spa\u0142y\u00a0dobrze.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Cho\u0107 badanie dotyczy\u0142o biegaczy, wnioski wykraczaj\u0105 daleko poza bieganie. Te same mechanizmy biologiczne, kt\u00f3re pozwalaj\u0105 biegaczom radzi\u0107 sobie z obci\u0105\u017ceniem treningowym, odpowiadaj\u0105 r\u00f3wnie\u017c za regeneracj\u0119 i odporno\u015b\u0107 organizmu kolarzy.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u2013\u00a0Biegacze zazwyczaj koncentruj\u0105 si\u0119 na kilometrach, \u017cywieniu i strategiach regeneracji, a sen cz\u0119sto\u00a0l\u0105duje na szarym ko\u0144cu\u00a0listy\u00a0\u2013\u00a0m\u00f3wi profesor.\u00a0\u2013\u00a0Nasze badania\u00a0dowodz\u0105, \u017ce osoby, kt\u00f3re \u017ale sypiaj\u0105,\u00a0by\u0142y 1,78 razy\u00a0bardziej nara\u017cone na urazy ni\u017c te, kt\u00f3rych sen jest\u00a0regularny\u00a0i cechuje si\u0119\u00a0dobr\u0105\u00a0jako\u015bci\u0105.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Sen to nie tylko liczba godzin<\/span><\/b><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Zamiast traktowa\u0107 sen jako jeden prosty wska\u017anik, badacze przyj\u0119li szersz\u0105 perspektyw\u0119.\u00a0Ankiet\u0119 wype\u0142ni\u0142o\u00a0425 biegaczy\u00a0amator\u00f3w \u2013 dane pozwoli\u0142y na przeanalizowanie\u00a0snu\u00a0w trzech\u00a0aspektach:\u00a0jego d\u0142ugo\u015bci, jako\u015bci i problem\u00f3w, jakie w zwi\u0105zku z nim si\u0119 pojawiaj\u0105.\u00a0Na tej podstawie wyodr\u0119bniono cztery profile:<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">\u015bpi\u0105cy stabilnie\u00a0<\/span><\/b><span data-contrast=\"auto\">\u2013\u00a0odpowiednia d\u0142ugo\u015b\u0107\u00a0snu, dobra jako\u015b\u0107,\u00a0nieliczne\u00a0zak\u0142\u00f3cenia;<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">\u015bpi\u0105cy \u017ale\u00a0<\/span><\/b><span data-contrast=\"auto\">\u2013 kr\u00f3tki sen, niska jako\u015b\u0107, cz\u0119ste problemy;<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">\u015bpi\u0105cy efektywnie\u00a0<\/span><\/b><span data-contrast=\"auto\">\u2013 kr\u00f3tszy czas odpoczynku przy wysokiej efektywno\u015bci snu;<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"2\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><b><span data-contrast=\"auto\">\u015bpi\u0105cy fragmentarycznie\u00a0<\/span><\/b><span data-contrast=\"auto\">\u2013\u00a0cz\u0119ste wybudzenia.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<p><span data-contrast=\"auto\">W przypadku os\u00f3b\u00a0zakwalifikowanych\u00a0jako \u015bpi\u0105ce \u017ale\u00a0odnotowano\u00a0a\u017c 68-procentowe\u00a0prawdopodobie\u0144stwa doznania kontuzji w ci\u0105gu roku. Pozosta\u0142e grupy nie r\u00f3\u017cni\u0142y si\u0119 istotnie od \u015bpi\u0105cych stabilnie.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">\u2013\u00a0Sen jest\u00a0niezwykle istotnym\u00a0procesem biologicznym, kt\u00f3ry pozwala cia\u0142u i umys\u0142owi regenerowa\u0107 si\u0119 i adaptowa\u0107 do fizycznych oraz mentalnych wymaga\u0144 treningu\u00a0\u2013 wyja\u015bnia prof. de\u00a0Jonge. \u2013\u00a0Gdy sen jest zaburzony lub zbyt kr\u00f3tki, spada zdolno\u015b\u0107 naprawy tkanek, regulacji hormonalnej i utrzymania koncentracji.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Dlaczego kolarze\u00a0i rowerzy\u015bci\u00a0powinni\u00a0wzi\u0105\u0107 to sobie do serca<\/span><\/b><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Kolarze co prawda nie do\u015bwiadczaj\u0105\u00a0dzia\u0142ania\u00a0takich si\u0142 uderzeniowych jak biegacze, ale nie s\u0105 odporni na skutki niedoboru snu. Regeneracja tkanek, koordynacja nerwowo-mi\u0119\u015bniowa, odporno\u015b\u0107 i ostro\u015b\u0107 poznawcza\u00a0\u2013\u00a0wszystkie te elementy zale\u017c\u0105 od snu.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Dla kolarzy\u00a0przek\u0142ada si\u0119 to na\u00a0dwa\u00a0kluczowe\u00a0wnioski. Po pierwsze, niewystarczaj\u0105cy sen obni\u017ca tolerancj\u0119 na obci\u0105\u017cenie treningowe, zwi\u0119kszaj\u0105c ryzyko problem\u00f3w przeci\u0105\u017ceniowych.\u00a0Po drugie, gorsza koncentracja i wolniejszy czas reakcji maj\u0105 realne znaczenie na technicznych zjazdach, ruchliwych drogach i w jazdach grupowych,\u00a0podczas kt\u00f3rych\u00a0decyzje zapadaj\u0105 w u\u0142amkach sekund.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Badanie zwraca te\u017c uwag\u0119 na problem typowy dla amator\u00f3w. Kolarze rekreacyjni \u0142\u0105cz\u0105 trening z prac\u0105, rodzin\u0105 i \u017cyciem towarzyskim. Taka \u017conglerka cz\u0119sto zwi\u0119ksza\u00a0zapotrzebowanie na sen,\u00a0zamiast je zmniejsza\u0107.\u00a0\u2013\u00a0Sen\u00a0trzeba traktowa\u0107\u00a0jako priorytet, a nie\u00a0jako\u00a0dodatek\u00a0\u2013\u00a0podkre\u015bla prof. de\u00a0Jonge.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Czas snu ma znaczenie<\/span><\/b><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Jeden\u00a0z najbardziej praktycznych wniosk\u00f3w badania\u00a0brzmi nast\u0119puj\u0105co:\u00a0cho\u0107 jako\u015b\u0107 snu ma znaczenie,\u00a0podstaw\u0105 jest jego\u00a0d\u0142ugo\u015b\u0107. Bez odpowiedniej liczby godzin nawet najlepsza jako\u015b\u0107\u00a0ma ograniczone korzy\u015bci.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Og\u00f3lne zalecenia m\u00f3wi\u0105 o 7\u20139 godzinach snu na dob\u0119 dla doros\u0142ych, ale sportowcy cz\u0119sto odnosz\u0105 korzy\u015bci\u00a0w przypadku\u00a0g\u00f3rnej granicy tego zakresu. Badacze sugeruj\u0105, \u017ce osoby \u015bpi\u0105ce regularnie oko\u0142o 7 godzin\u00a0na dob\u0119\u00a0mog\u0105 zyska\u0107\u00a0wi\u0119cej, stopniowo wyd\u0142u\u017caj\u0105c\u00a0czas snu\u00a0na przestrzeni kilku tygodni.\u00a0\u2013 I jako\u015b\u0107,\u00a0i d\u0142ugo\u015b\u0107 snu s\u0105 wa\u017cne, ale to\u00a0czas\u00a0jest\u00a0podstaw\u0105\u00a0\u2013\u00a0podkre\u015bla\u00a0badacz.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><span data-contrast=\"auto\">Zwr\u00f3cono te\u017c\u00a0uwag\u0119 na drzemki w ci\u0105gu dnia. Je\u015bli trwaj\u0105 od 20 do 90 minut, najlepiej we wczesnych godzinach popo\u0142udniowych, mog\u0105 pom\u00f3c odbudowa\u0107 form\u0119 po\u00a0kr\u00f3tkim \u015bnie w\u00a0nocy i wspiera\u0107 regeneracj\u0119 w okresach intensywnego treningu.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<p><b><span data-contrast=\"auto\">Praktyczne wnioski<\/span><\/b><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/p>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"1\" data-aria-level=\"1\"><span data-contrast=\"auto\">Monitoruj sen r\u00f3wnolegle z obci\u0105\u017ceniem treningowym, nie tylko z moc\u0105 i obj\u0119to\u015bci\u0105.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"2\" data-aria-level=\"1\"><span data-contrast=\"auto\">Zachowaj ostro\u017cno\u015b\u0107 przy ci\u0119\u017ckich lub technicznych treningach po s\u0142abej nocy.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"3\" data-aria-level=\"1\"><span data-contrast=\"auto\">Dbaj o regularno\u015b\u0107 godzin snu i pobudki.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"4\" data-aria-level=\"1\"><span data-contrast=\"auto\">Stosuj drzemki strategicznie\u00a0\u2013\u00a0przy du\u017cych obci\u0105\u017ceniach lub wczesnych startach.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"5\" data-aria-level=\"1\"><span data-contrast=\"auto\">Ogranicz kofein\u0119 i alkohol p\u00f3\u017anym popo\u0142udniem, bo zaburzaj\u0105 sen\u00a0w nocy.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<ul>\n<li aria-setsize=\"-1\" data-leveltext=\"\uf0b7\" data-font=\"Symbol\" data-listid=\"1\" data-list-defn-props=\"{&quot;335552541&quot;:1,&quot;335559685&quot;:720,&quot;335559991&quot;:360,&quot;469769226&quot;:&quot;Symbol&quot;,&quot;469769242&quot;:[8226],&quot;469777803&quot;:&quot;left&quot;,&quot;469777804&quot;:&quot;\uf0b7&quot;,&quot;469777815&quot;:&quot;hybridMultilevel&quot;}\" data-aria-posinset=\"6\" data-aria-level=\"1\"><span data-contrast=\"auto\">Po kontuzji zwi\u0119ksz nacisk na sen\u00a0\u2013\u00a0proces gojenia\u00a0jest z nim mocno powi\u0105zany.<\/span><span data-ccp-props=\"{&quot;335551550&quot;:6,&quot;335551620&quot;:6}\">\u00a0<\/span><\/li>\n<\/ul>\n<p>&nbsp;<\/p>\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}}\" data-sheets-hyperlink=\"http:\/\/www.skoda-auto.pl\/\"><a class=\"in-cell-link\" href=\"http:\/\/www.skoda-auto.pl\/\" target=\"_blank\" rel=\"noopener noreferrer\">Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/span><\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/1.webp\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-13777 aligncenter\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/1.webp\" alt=\"\" width=\"640\" height=\"350\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/1.webp 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/1-300x164.webp 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2030\/11\/1-400x219.webp 400w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/a><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Gdy\u00a0rowerzy\u015bci\u00a0rozmawiaj\u0105 o zapobieganiu kontuzjom, najcz\u0119\u015bciej pojawiaj\u0105 si\u0119 takie tematy,\u00a0jak obci\u0105\u017cenie treningowe, pozycja na rowerze, trening si\u0142owy\u00a0albo\u00a0od\u017cywianie. Nowe badania sugeruj\u0105 jednak, [&hellip;]<\/p>\n","protected":false},"author":188,"featured_media":16532,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[372,405,425,404],"global-categories":[303],"class_list":["post-16531","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-jazda-rowerem","tag-rower","tag-sen","tag-skodapolska","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>Jazda na rowerze przy niedoborze snu? 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