{"id":9227,"date":"2019-07-04T16:11:35","date_gmt":"2019-07-04T16:11:35","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9227"},"modified":"2019-07-04T16:11:35","modified_gmt":"2019-07-04T16:11:35","slug":"jakich-bledow-unikac-kiedy-wracasz-do-treningu-po-przerwie","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/07\/04\/jakich-bledow-unikac-kiedy-wracasz-do-treningu-po-przerwie\/","title":{"rendered":"Jakich b\u0142\u0119d\u00f3w unika\u0107, kiedy wracasz do treningu po przerwie"},"content":{"rendered":"<p><strong>Nowy zwi\u0105zek, zbyt du\u017co pracy, przeprowadzka do nowego domu \u2013 powody rezygnacji z doskonale dzia\u0142aj\u0105cego do tej pory programu rowerowego s\u0105 r\u00f3\u017cne, ale powr\u00f3t do trening\u00f3w po przerwie jest zawsze trudny. Poni\u017cej opisujemy najcz\u0119stsze b\u0142\u0119dy pope\u0142niane przez tych, kt\u00f3rzy chc\u0105 zbyt szybko wr\u00f3ci\u0107 do formy.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Zbyt d\u0142ugie dystanse ju\u017c na starcie<\/span><\/strong><\/p>\n<p>Mo\u017cliwe, \u017ce wcze\u015bniej by\u0142e\u015b wytrawnym rowerzyst\u0105, ale jazda po d\u0142ugiej przerwie mo\u017ce sko\u0144czy\u0107 si\u0119 kontuzj\u0105, zw\u0142aszcza obci\u0105\u017conych kolan. Im jeste\u015b starszy, tym d\u0142u\u017cej zajmie Ci powr\u00f3t do formy. Je\u015bli zak\u0142adasz, \u017ce mo\u017cesz wystartowa\u0107 z tego miejsca, w kt\u00f3rym sko\u0144czy\u0142e\u015b rok temu, to jest to my\u015blenie \u017cyczeniowe. B\u0105d\u017a realist\u0105 i ostro\u017cnie wracaj do formy. Lepiej je\u017adzi\u0107 kr\u00f3cej (do dw\u00f3ch godzin), ale cz\u0119\u015bciej, ni\u017c wybra\u0107 si\u0119 na jedn\u0105 lub dwie czterogodzinne przeja\u017cd\u017cki w tygodniu.<\/p>\n<figure id=\"attachment_174104\" aria-describedby=\"caption-attachment-174104\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"initial loading wp-image-174104 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0374728737.jpg\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0374728737.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0374728737-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0374728737-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0374728737-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0374728737-272x182.jpg 272w\" alt=\"\" width=\"1250\" height=\"833\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-174104\" class=\"wp-caption-text\">\u00a9 Profimedia, Caia Image<\/figcaption><\/figure>\n<p><span style=\"font-size: 18pt;\"><strong>D\u0105\u017cenie do poprzednich wynik\u00f3w<\/strong><\/span><\/p>\n<p>Ludzie cz\u0119sto koncentruj\u0105 si\u0119 na tym, co by\u0142o ich standardem w przesz\u0142o\u015bci, zapominaj\u0105c o tym, jak d\u0142ugi by\u0142 okres bezczynno\u015bci. B\u0105d\u017a realist\u0105 w kwestii swojej aktualnej kondycji, ale nie tra\u0107 przy tym wiary w to, \u017ce ju\u017c niebawem wr\u00f3cisz do pe\u0142nej formy. Je\u015bli mia\u0142e\u015b dobre wyniki w przesz\u0142o\u015bci, z pewno\u015bci\u0105 wr\u00f3cisz do nich po kilku tygodniach konsekwentnego treningu.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Stopniowe zwi\u0119kszanie intensywno\u015bci treningu<\/strong><\/span><\/p>\n<p>Niekt\u00f3rzy rowerzy\u015bci uwa\u017caj\u0105, \u017ce powinni zrobi\u0107 kilka tygodni treningu o niskiej intensywno\u015bci przed zwi\u0119kszeniem wysi\u0142ku fizycznego. Mo\u017ce to jednak prowadzi\u0107 do spowolnienia ca\u0142ego procesu odzyskiwania sprawno\u015bci. Specjali\u015bci zalecaj\u0105 dodawanie do programu \u0107wicze\u0144 kr\u00f3tkich interwa\u0142\u00f3w treningu o wysokiej intensywno\u015bci: na przyk\u0142ad do 10 sekund sprintu oddzielonych kilkoma minutami normalnego tempa jazdy. W ten spos\u00f3b Tw\u00f3j organizm szybko wr\u00f3ci do formy.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Szybka zmiana pozycji rowerowej<\/strong><\/span><\/p>\n<p>Po kilku tygodniach czy miesi\u0105cach bez jazdy na rowerze wszystko wydaje si\u0119 dziwne po powrocie do treningu. Boli Ci\u0119 ca\u0142e cia\u0142o, a rower wydaje si\u0119 Twoim wrogiem: siode\u0142ko jest niedopasowane, trudno jest si\u0119ga\u0107 do kierownicy, a przecie\u017c wcze\u015bniej nie mia\u0142e\u015b takich problem\u00f3w. Twoje cia\u0142o jest chwilowo usztywnione, a jego elastyczno\u015b\u0107 ograniczona. R\u00f3b kr\u00f3tsze przeja\u017cd\u017cki i daj swojemu cia\u0142u szans\u0119 na adaptacj\u0119. Je\u015bli mimo to nadal b\u0119dziesz odczuwa\u0107 dyskomfort, skontaktuj si\u0119 ze specjalist\u0105 od monta\u017cu rower\u00f3w.<\/p>\n<figure id=\"attachment_174106\" aria-describedby=\"caption-attachment-174106\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-174106 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0330005144-1.jpg\" sizes=\"auto, (max-width: 1250px) 100vw, 1250px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0330005144-1.jpg 1250w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0330005144-1-300x162.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0330005144-1-768x415.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/Training-profimedia-0330005144-1-1024x554.jpg 1024w\" alt=\"\" width=\"1250\" height=\"676\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-174106\" class=\"wp-caption-text\">\u00a9 Profimedia, Stock Budget<\/figcaption><\/figure>\n<p><span style=\"font-size: 18pt;\"><strong>Jesz mniej, aby szybko schudn\u0105\u0107<\/strong><\/span><\/p>\n<p>Pr\u00f3ba powrotu do formy po d\u0142ugiej przerwie cz\u0119sto wi\u0105\u017ce si\u0119 z pragnieniem utraty wagi. Zmniejszenie dziennego spo\u017cycia kalorii nie jest jednak dobrym pomys\u0142em, kiedy stale zwi\u0119kszasz wydatkowanie energii. Wysi\u0142ek treningowy powinien by\u0107 wspierany przez odpowiedni\u0105 liczb\u0119 kalorii, a eksperci zalecaj\u0105 trzymanie si\u0119 zwyk\u0142ej diety. Je\u015bli masz w\u0105tpliwo\u015bci, skonsultuj swoje od\u017cywanie si\u0119 z dietetykiem.<\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Niedocenianie warunk\u00f3w zewn\u0119trznych<\/strong><\/span><\/p>\n<p>Po miesi\u0105cach jazdy na rowerze do\u015bwiadczeni rowerzy\u015bci wiedz\u0105, co nale\u017cy mie\u0107 zawsze przy sobie podczas przeja\u017cd\u017cki. Nigdy nie zapominaj\u0105 spakowa\u0107 kurtki przeciwdeszczowej na wypadek zmiany pogody. Zawsze te\u017c pami\u0119taj\u0105 o zapasowej d\u0119tce, pompce, przek\u0105skach i pieni\u0105dzach, kt\u00f3re mog\u0105 si\u0119 okaza\u0107 potrzebne w niespodziewanych okoliczno\u015bciach. Brak tych rzeczy mo\u017ce si\u0119 na Tobie zem\u015bci\u0107 w najmniej odpowiednim momencie.<\/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><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Nowy zwi\u0105zek, zbyt du\u017co pracy, przeprowadzka do nowego domu \u2013 powody rezygnacji z doskonale dzia\u0142aj\u0105cego do tej pory programu rowerowego [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9228,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-9227","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - 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