{"id":5306,"date":"2017-09-13T23:03:44","date_gmt":"2017-09-13T23:03:44","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=5306"},"modified":"2017-09-23T18:33:54","modified_gmt":"2017-09-23T18:33:54","slug":"how-train-for-an-ultra-distance-event","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/","title":{"rendered":"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego"},"content":{"rendered":"

Wy\u015bcigi ultrad\u0142ugodystansowe zyskuj\u0105 w ostatnich latach na popularno\u015bci. By\u0107 mo\u017ce zami\u0142owanie do pokonywania du\u017cych dystans\u00f3w przy u\u017cyciu wy\u0142\u0105cznie mi\u0119\u015bni i m\u00f3zgu to nasza pierwotna potrzeba. A mo\u017ce chodzi o to szczeg\u00f3lne uczucie kompletnego wyczerpania spory kawa\u0142ek drogi od mety? D\u0142ugodystansowe wy\u015bcigi dla niekt\u00f3rych to spos\u00f3b na to, by dowiedzie\u0107 si\u0119, kim s\u0105 naprawd\u0119. Bez wzgl\u0119du na przyczyn\u0119, podr\u00f3\u017c zawsze zaczyna si\u0119 od treningu. Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego?<\/strong>
\n<\/p>\n

Ka\u017cdy wy\u015bcig o d\u0142ugo\u015bci powy\u017cej 160 km (100 mil) mo\u017cna uzna\u0107 za ultrad\u0142ugodystansowy. Zawsze dobrze jest zacz\u0105\u0107 od kr\u00f3tszych tras i stopniowo zwi\u0119ksza\u0107 dystans. Je\u015bli lubisz skrajno\u015bci, mo\u017cesz celowa\u0107 w wy\u015bcig transkontynentalny Transcontinental Race na oko\u0142o 4 tys. km (2,5 tys. mil) po Europie lub wy\u015bcig Trans Am Bike Race, kt\u00f3ry jest obecnie najd\u0142u\u017cszym trwaj\u0105cym bez przerw wy\u015bcigiem kolarskim na \u015bwiecie, licz\u0105cym 6,8 tys. km (4,2 tys. mil). Nie s\u0105 to zwyczajne wy\u015bcigi, zatem trenowanie do nich te\u017c nie mo\u017ce by\u0107 zwyczajne.<\/span><\/p>\n

Trenuj pomimo zm\u0119czenia<\/strong><\/h2>\n

Musisz nauczy\u0107 sw\u00f3j organizm, by kontynuowa\u0142 wysi\u0142ek jeszcze d\u0142ugo po przekroczeniu momentu wyczerpania. \u015awietnym sposobem jest je\u017cd\u017cenie po wyczerpaniu zapasu w\u0119glowodan\u00f3w. Na przyk\u0142ad mo\u017cesz jecha\u0107 na d\u0142ug\u0105 przeja\u017cd\u017ck\u0119 rano bez jedzenia lub wcze\u015bnie rano odby\u0107 intensywn\u0105 sesj\u0119 treningow\u0105, a nast\u0119pnego dnia powt\u00f3rzy\u0107 to samo, ale z drug\u0105 jazd\u0105, zanim w pe\u0142ni odzyskasz si\u0142y. Mo\u017cesz te\u017c eksperymentowa\u0107 z bardzo ci\u0119\u017ckimi sesjami treningowymi przez dwa dni z rz\u0119du.<\/span><\/p>\n

Zwi\u0119kszaj wysi\u0142ek stopniowo<\/strong><\/h2>\n

Dobrym pomys\u0142em jest przeje\u017cd\u017canie co najmniej p\u00f3\u0142 dystansu wy\u015bcigu w ramach treningu lub oko\u0142o 12 godzin jazdy bez przerwy, je\u015bli wybierasz si\u0119 na zawody wielodniowe. Pami\u0119taj jednak, aby stopniowo zwi\u0119ksza\u0107 nat\u0119\u017cenie treningu, nie wi\u0119cej ni\u017c o 10% co tydzie\u0144, aby si\u0119 nie przetrenowa\u0107.<\/span><\/p>\n

\"\"<\/a>
\u201ePrzeniesienie mojego roweru na drug\u0105 stron\u0119 pla\u017cy by\u0142o jednym z najbardziej wyczerpuj\u0105cych fizycznie moment\u00f3w wy\u015bcigu Trans Am\u201d – Mark Thompson<\/span><\/figcaption><\/figure>\n

Naucz si\u0119 pokonywa\u0107 samego siebie<\/strong><\/h2>\n

Zastan\u00f3w si\u0119 nad kupnem monitora t\u0119tna i watomierza do swojego roweru. Zdawanie si\u0119 na w\u0142asne odczucia mo\u017ce by\u0107 bardzo zwodnicze w zawodach ultradystansowych. Wa\u017cne jest ustalenie, jakie jest Twoje zr\u00f3wnowa\u017cone tempo, aby\u015b m\u00f3g\u0142 si\u0119 go trzyma\u0107. Bardzo pomog\u0105 w tym obiektywne dane.<\/span><\/p>\n

Zadbaj o od\u017cywianie<\/strong><\/h2>\n

Wy\u015bcigi ultradystansowe wymagaj\u0105 wi\u0119cej ni\u017c tylko uzupe\u0142niania w\u0119glowodan\u00f3w. Musisz spo\u017cywa\u0107 odpowiedni\u0105 ilo\u015b\u0107 bia\u0142ka, elektrolit\u00f3w i dba\u0107 o og\u00f3ln\u0105 diet\u0119 bogat\u0105 w sk\u0142adniki od\u017cywcze, aby wytrzyma\u0107 wysi\u0142ek trwaj\u0105cy wiele godzin lub dni. Przetestuj r\u00f3\u017cne potrawy w trakcie treningu i sprawd\u017a, jaki maj\u0105 na Ciebie wp\u0142yw. Je\u015bli wybrany przez Ciebie ultrawy\u015bcig nie zapewnia obs\u0142ugi uczestnik\u00f3w, powiniene\u015b r\u00f3wnie\u017c trenowa\u0107 d\u0142ug\u0105 jazd\u0119 bez jedzenia i kupi\u0107 sobie zapasy na tak\u0105 wypraw\u0119.<\/span><\/p>\n

\u0106wicz wiar\u0119 w siebie<\/strong><\/h2>\n

Ka\u017cdy, kto uko\u0144czy wy\u015bcig ultrad\u0142ugodystansowy, prze\u017cywa wiele chwil, w kt\u00f3rych najwi\u0119ksz\u0105 przeszkod\u0105 nie s\u0105 bol\u0105ce nogi, ale negatywne my\u015bli. Najwa\u017cniejsze to by\u0107 na nie przygotowanym. Zamartwianie si\u0119 to marnowanie energii, na kt\u00f3re nie mo\u017cesz sobie pozwoli\u0107. Naucz si\u0119 rozpoznawa\u0107 takie my\u015bli podczas treningu i \u0107wicz skupianie si\u0119 wtedy na czym\u015b, co sprawia, \u017ce czujesz si\u0119 silny i pewny sobie.<\/span><\/p>\n

https:\/\/www.instagram.com\/p\/BMHPMB7Af2K\/<\/p>\n

Skupiaj si\u0119 na celach kr\u00f3tkoterminowych<\/strong><\/h2>\n

\u015awietnym sposobem na pokonanie zw\u0105tpienia i utrzymanie morale jest skupienie si\u0119 na celach kr\u00f3tkoterminowych. My\u015blenie o dystansie, kt\u00f3ry jeszcze pozosta\u0142 do ko\u0144ca wy\u015bcigu, to pewna droga do za\u0142amania. Zamiast tego spr\u00f3buj my\u015ble\u0107 tylko o zbli\u017caj\u0105cym si\u0119 wzg\u00f3rzu lub wyznaczaj sobie jakie\u015b pr\u00f3by czasowe na 10 km, a wyrzut dopaminy po wykonaniu ma\u0142ego zadania z pewno\u015bci\u0105 poprawi Ci nastr\u00f3j!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Wy\u015bcigi ultrad\u0142ugodystansowe zyskuj\u0105 w ostatnich latach na popularno\u015bci. By\u0107 mo\u017ce zami\u0142owanie do pokonywania du\u017cych dystans\u00f3w przy u\u017cyciu wy\u0142\u0105cznie mi\u0119\u015bni i […]<\/p>\n","protected":false},"author":76,"featured_media":5309,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[82,123],"global-categories":[],"class_list":["post-5306","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","tag-welovecycling","tag-zdrowie-i-trening"],"yoast_head":"\nJak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego - \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\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego\" \/>\n<meta property=\"og:description\" content=\"Wy\u015bcigi ultrad\u0142ugodystansowe zyskuj\u0105 w ostatnich latach na popularno\u015bci. By\u0107 mo\u017ce zami\u0142owanie do pokonywania du\u017cych dystans\u00f3w przy u\u017cyciu wy\u0142\u0105cznie mi\u0119\u015bni i […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2017-09-13T23:03:44+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-09-23T18:33:54+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1375\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\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=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/\",\"name\":\"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego - \u0160koda We Love Cycling - Poland\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg\",\"datePublished\":\"2017-09-13T23:03:44+00:00\",\"dateModified\":\"2017-09-23T18:33:54+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg\",\"width\":1375,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/pl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/\",\"name\":\"\u0160koda We Love Cycling - Poland\",\"description\":\"\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"pl-PL\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\",\"name\":\"piotrboczkowski\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g\",\"caption\":\"piotrboczkowski\"},\"url\":\"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego - \u0160koda We Love Cycling - Poland","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/","og_locale":"pl_PL","og_type":"article","og_title":"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego","og_description":"Wy\u015bcigi ultrad\u0142ugodystansowe zyskuj\u0105 w ostatnich latach na popularno\u015bci. By\u0107 mo\u017ce zami\u0142owanie do pokonywania du\u017cych dystans\u00f3w przy u\u017cyciu wy\u0142\u0105cznie mi\u0119\u015bni i […]","og_url":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/","og_site_name":"\u0160koda We Love Cycling - Poland","article_published_time":"2017-09-13T23:03:44+00:00","article_modified_time":"2017-09-23T18:33:54+00:00","og_image":[{"width":1375,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg","type":"image\/jpeg"}],"author":"piotrboczkowski","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/","url":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/","name":"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego - \u0160koda We Love Cycling - Poland","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/pl\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg","datePublished":"2017-09-13T23:03:44+00:00","dateModified":"2017-09-23T18:33:54+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2017\/09\/PhotobyEddieClark.jpg","width":1375,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/pl\/2017\/09\/13\/how-train-for-an-ultra-distance-event\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/pl\/"},{"@type":"ListItem","position":2,"name":"Jak trenowa\u0107 do wy\u015bcigu ultrad\u0142ugodystansowego"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/pl\/#website","url":"https:\/\/www.welovecycling.com\/pl\/","name":"\u0160koda We Love Cycling - Poland","description":"","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/pl\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"pl-PL"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23","name":"piotrboczkowski","image":{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/533caccae14752e03a2ce2d3fd62d1b98b93e1393c3195c27819e53344ca1ace?s=96&d=mm&r=g","caption":"piotrboczkowski"},"url":"https:\/\/www.welovecycling.com\/pl\/author\/piotrboczkowski\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/5306","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/users\/76"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/comments?post=5306"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/5306\/revisions"}],"predecessor-version":[{"id":5390,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/5306\/revisions\/5390"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media\/5309"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media?parent=5306"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/categories?post=5306"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/tags?post=5306"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/global-categories?post=5306"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}