{"id":7576,"date":"2018-08-22T18:40:45","date_gmt":"2018-08-22T18:40:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=7576"},"modified":"2018-08-22T18:40:45","modified_gmt":"2018-08-22T18:40:45","slug":"letnie-spalanie-jak-przezyc-upaly-na-rowerze","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/","title":{"rendered":"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze"},"content":{"rendered":"

Chocia\u017c mamy ju\u017c drug\u0105 po\u0142ow\u0119 lata, to upa\u0142 nie ust\u0119puje w wi\u0119kszo\u015bci kraj\u00f3w europejskich. Taka pogoda ma si\u0119 utrzymywa\u0107, wi\u0119c nigdy nie jest za p\u00f3\u017ano, aby powt\u00f3rzy\u0107 podstawowe zasady, jak prze\u017cy\u0107 jazd\u0119 na rowerze w upa\u0142<\/strong><\/p>\n

Nawadniaj si\u0119<\/strong><\/p>\n

W tak\u0105 pogod\u0119, pocimy si\u0119 coraz wi\u0119cej \u2013 co nie jest niespodziank\u0105. To prowadzi do sytuacji, w kt\u00f3rej tracimy wi\u0119cej p\u0142yn\u00f3w i trudno przewidzie\u0107, jak bardzo si\u0119 odwadniamy. Najgorsze co mo\u017cemy zrobi\u0107, to zacz\u0105\u0107 pi\u0107 dopiero w momencie pragnienia; za p\u00f3\u017ano ju\u017c wtedy na kontrol\u0119 poziomu nawodnienia. Zaleca si\u0119 rozpocz\u0119cie picia od paru \u0142yk\u00f3w po pierwszych chwilach na rowerze. Dodanie elektrolit\u00f3w do napoju pomo\u017ce z uzupe\u0142nianiem tych, kt\u00f3re tracimy poprzez pot, co zapobiegnie skurczom mi\u0119\u015bni. Mo\u017cesz utrzyma\u0107 ni\u017csz\u0105 temperatur\u0119 napoju na d\u0142u\u017cej, wrzucaj\u0105c do bidonu par\u0119 kostek lodu.<\/p>\n

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

Skracaj jazdy<\/strong><\/p>\n

Niewa\u017cne jak bardzo kipisz entuzjazmem \u2013 fala upa\u0142\u00f3w mo\u017ce z ciebie wycisn\u0105\u0107 ca\u0142\u0105 wod\u0119 jak sokowir\u00f3wka. Pami\u0119taj, \u017ce udar s\u0142oneczny mo\u017ce ci\u0119 wykluczy\u0107 z jazdy na \u0142adnych par\u0119 dni. Je\u017celi chcesz je\u017adzi\u0107 tyle, ile to mo\u017cliwe, rozwa\u017c kr\u00f3tsze trasy aby nie wypa\u015b\u0107 z formy.<\/p>\n

No\u015b okulary przeciws\u0142oneczne<\/strong><\/p>\n

Wszyscy to robi\u0105, jako \u017ce chroni\u0105 one przed owadami. Co jednak istotne, 100% filtr UV ochroni ci\u0119 przed niebezpiecznym promieniowaniem, kt\u00f3re jest znacznie gro\u017aniejsze ni\u017c wi\u0119kszo\u015b\u0107 naprzykrzaj\u0105cych si\u0119 insekt\u00f3w.<\/p>\n

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

Nie zapomnij o filtrze<\/strong><\/p>\n

Pokazywanie opalenizny ku uciesze koleg\u00f3w z biura jest dum\u0105 ka\u017cdego z kolarzy \u2013 jednak\u017ce, ka\u017cda zabawa ma swoje granice. Istnieje ryzyko pojawienia si\u0119 raka sk\u00f3ry, a poparzenia s\u0142oneczne r\u00f3wnie\u017c nie wp\u0142yn\u0105 dobrze na twoje osi\u0105gi na drugi dzie\u0144.<\/p>\n

Wcze\u015bnie wstawaj<\/strong><\/p>\n

Z tej rady zapewne wi\u0119kszo\u015b\u0107 z nas b\u0119dzie si\u0119 \u015bmia\u0107, ale bior\u0105c pod uwag\u0119 podstawy tego sportu \u2013 nie ma si\u0119 z czego nabija\u0107. Wstawanie o 5:30 nawet w sierpniu oznacza, \u017ce b\u0119dziesz jecha\u0107 ju\u017c o \u015bwicie. Dzi\u0119ki temu, wyrobisz \u2018setk\u0119\u2019, nim okrutny skwar uderzy w twoj\u0105 okolic\u0119.<\/p>\n

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

Pij po je\u017adzie<\/strong><\/p>\n

Trudno si\u0119 oprze\u0107 zimnemu piwu po treningu. Jedno lub dwa nie zaszkodz\u0105, ale z ka\u017cdym kolejnym odwodnienie mo\u017ce dawa\u0107 si\u0119 coraz bardziej we znaki. Zamiast napoj\u00f3w alkoholowych, pij soki owocowe lub lemoniady. Im wi\u0119cej tym lepiej, nawet je\u015bli oznacza to przymus spo\u017cywania wi\u0119kszej ilo\u015bci p\u0142yn\u00f3w.<\/p>\n","protected":false},"excerpt":{"rendered":"

Chocia\u017c mamy ju\u017c drug\u0105 po\u0142ow\u0119 lata, to upa\u0142 nie ust\u0119puje w wi\u0119kszo\u015bci kraj\u00f3w europejskich. Taka pogoda ma si\u0119 utrzymywa\u0107, wi\u0119c […]<\/p>\n","protected":false},"author":76,"featured_media":7577,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-7576","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening"],"yoast_head":"\nLetnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze - \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\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze\" \/>\n<meta property=\"og:description\" content=\"Chocia\u017c mamy ju\u017c drug\u0105 po\u0142ow\u0119 lata, to upa\u0142 nie ust\u0119puje w wi\u0119kszo\u015bci kraj\u00f3w europejskich. Taka pogoda ma si\u0119 utrzymywa\u0107, wi\u0119c […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2018-08-22T18:40:45+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\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=\"Adam Marsal\" \/>\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\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/\",\"name\":\"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze - \u0160koda We Love Cycling - Poland\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg\",\"datePublished\":\"2018-08-22T18:40:45+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#breadcrumb\"},\"inLanguage\":\"pl-PL\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"pl-PL\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg\",\"width\":1366,\"height\":600},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/pl\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze\"}]},{\"@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":"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze - \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\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/","og_locale":"pl_PL","og_type":"article","og_title":"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze","og_description":"Chocia\u017c mamy ju\u017c drug\u0105 po\u0142ow\u0119 lata, to upa\u0142 nie ust\u0119puje w wi\u0119kszo\u015bci kraj\u00f3w europejskich. Taka pogoda ma si\u0119 utrzymywa\u0107, wi\u0119c […]","og_url":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/","og_site_name":"\u0160koda We Love Cycling - Poland","article_published_time":"2018-08-22T18:40:45+00:00","og_image":[{"width":1366,"height":600,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg","type":"image\/jpeg"}],"author":"piotrboczkowski","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Adam Marsal","Est. reading time":"2 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/","url":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/","name":"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze - \u0160koda We Love Cycling - Poland","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/pl\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg","datePublished":"2018-08-22T18:40:45+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/pl\/#\/schema\/person\/0dba2d39da943db9df3fd8f4687e7f23"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#breadcrumb"},"inLanguage":"pl-PL","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/"]}]},{"@type":"ImageObject","inLanguage":"pl-PL","@id":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2018\/08\/profimedia-0380012138-1.jpg","width":1366,"height":600},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/pl\/2018\/08\/22\/letnie-spalanie-jak-przezyc-upaly-na-rowerze\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/pl\/"},{"@type":"ListItem","position":2,"name":"Letnie spalanie: jak prze\u017cy\u0107 upa\u0142y na rowerze"}]},{"@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\/7576","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=7576"}],"version-history":[{"count":1,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/7576\/revisions"}],"predecessor-version":[{"id":7581,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/posts\/7576\/revisions\/7581"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media\/7577"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/media?parent=7576"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/categories?post=7576"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/tags?post=7576"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/pl\/wp-json\/wp\/v2\/global-categories?post=7576"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}