{"id":9411,"date":"2019-07-25T08:20:24","date_gmt":"2019-07-25T08:20:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9411"},"modified":"2019-07-25T08:20:24","modified_gmt":"2019-07-25T08:20:24","slug":"jak-pokonac-letnie-upaly-7-porad","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/07\/25\/jak-pokonac-letnie-upaly-7-porad\/","title":{"rendered":"Jak pokona\u0107 letnie upa\u0142y \u2013 7 porad"},"content":{"rendered":"<p><strong>Lato to szczyt sezonu wy\u015bcig\u00f3w kolarskich. Grand Tours dostarczaj\u0105 wiele inspiracji, a amatorzy i entuzja\u015bci fitnessu chc\u0105 ci\u0119\u017cej trenowa\u0107, \u017ceby dobrze wykorzysta\u0107 gor\u0105ce miesi\u0105ce. Chocia\u017c nikt raczej nie narzeka na wzrost temperatur po zimie, to jazda w upale jest nie lada wyzwaniem. W\u0142a\u015bciwe przygotowanie organizmu oraz zadbanie o nawodnienie i odpowiednie jedzenie s\u0105 kluczowe dla jazdy przy ekstremalnej pogodzie. Poni\u017cej zamieszczamy wskaz\u00f3wki, kt\u00f3re pomog\u0105 Ci zachowa\u0107 bezpiecze\u0144stwo i komfort, a przy okazji pozwol\u0105 cieszy\u0107 si\u0119 latem na dw\u00f3ch k\u00f3\u0142kach.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Aklimatyzacja<\/span><\/strong><\/p>\n<p>Kiedy na zewn\u0105trz \u015bwieci s\u0142o\u0144ce, ludzie pragn\u0105 wyj\u015b\u0107 z domu i poje\u017adzi\u0107, ale peda\u0142owanie w upale wymaga przygotowania. Je\u015bli nie dasz swojemu cia\u0142u mo\u017cliwo\u015bci przyzwyczajenia si\u0119 do jazdy w wysokich temperaturach, mo\u017cesz si\u0119 \u0142atwo przem\u0119czy\u0107, a brak aklimatyzacji zwi\u0119ksza r\u00f3wnie\u017c ryzyko kontuzji. Aby tego unikn\u0105\u0107, mo\u017cesz w dni treningu przyzwyczaja\u0107 si\u0119 do upa\u0142\u00f3w, sp\u0119dzaj\u0105c troch\u0119 czasu w saunie lub na zaj\u0119ciach gor\u0105cej jogi. Pami\u0119taj, \u017ce godziny popo\u0142udniowe s\u0105 zazwyczaj najgor\u0119tsze, wi\u0119c najlepiej id\u017a na rower albo wcze\u015bnie rano, albo pod wiecz\u00f3r.<\/p>\n<figure id=\"attachment_174188\" aria-describedby=\"caption-attachment-174188\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-174188 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/hot-yoga-class-pexels-892677.jpg\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/hot-yoga-class-pexels-892677.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/hot-yoga-class-pexels-892677-300x200.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/hot-yoga-class-pexels-892677-768x512.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/hot-yoga-class-pexels-892677-1024x682.jpg 1024w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/hot-yoga-class-pexels-892677-272x182.jpg 272w\" alt=\"\" width=\"1280\" height=\"853\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-174188\" class=\"wp-caption-text\">Zaj\u0119cia gor\u0105cej jogi pomagaj\u0105 przyzwyczai\u0107 si\u0119 do upa\u0142\u00f3w<\/figcaption><\/figure>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Korzystaj m\u0105drze ze s\u0142o\u0144ca<\/span><\/strong><\/p>\n<p>Wszyscy jeste\u015bmy \u015bwiadomi ryzyka raka spowodowanego poparzeniem s\u0142onecznym, ale d\u0142uga ekspozycja na s\u0142o\u0144ce przyczynia si\u0119 te\u017c do zm\u0119czenia i przyspiesza metabolizm. Nawet je\u015bli to ostatnie brzmi atrakcyjnie, pami\u0119taj, \u017ce wi\u0105\u017ce si\u0119 ze zwi\u0119kszeniem zapotrzebowania na p\u0142yny, a wtedy trudniej jest by\u0107 odpowiednio nawodnionym przez ca\u0142y czas. Nie wychod\u017a bez ochrony, nawet je\u015bli jest pochmurnie, i obowi\u0105zkowo za\u0142\u00f3\u017c czapk\u0119 pod kask, \u017ceby os\u0142oni\u0107 g\u0142ow\u0119, oraz dobre okulary przeciws\u0142oneczne.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Odpowiednie ubranie<\/span><\/strong><\/p>\n<p>Korzystaj z dost\u0119pnych na rynku ubra\u0144 rowerowych. Podczas jazdy w upale warto mie\u0107 na sobie str\u00f3j uszyty z lekkich materia\u0142\u00f3w odprowadzaj\u0105cych wilgo\u0107. Nie tylko poprawiaj\u0105 komfort podczas jazdy, ale r\u00f3wnie\u017c zapobiegaj\u0105 uci\u0105\u017cliwemu gromadzeniu si\u0119 potu. Lekka koszulka termoaktywna r\u00f3wnie\u017c pomaga odparowywa\u0107 pot ze sk\u00f3ry. Ponadto, cho\u0107 mo\u017ce wydawa\u0107 si\u0119 to sprzeczne z intuicj\u0105, noszenie r\u0119kawiczek, gdy panuje upa\u0142, pomaga zachowa\u0107 dobr\u0105 przyczepno\u015b\u0107 do kierownicy. Wybierz takie bez palc\u00f3w \u2013 pomog\u0105 zachowa\u0107 bezpiecze\u0144stwo i nie b\u0119dzie Ci w nich a\u017c tak gor\u0105co.<\/p>\n<figure id=\"attachment_174185\" aria-describedby=\"caption-attachment-174185\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-174185 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/bicycle-cycling-cyclist-38296-1.jpg\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/bicycle-cycling-cyclist-38296-1.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/bicycle-cycling-cyclist-38296-1-300x214.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/bicycle-cycling-cyclist-38296-1-768x548.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/06\/bicycle-cycling-cyclist-38296-1-1024x731.jpg 1024w\" alt=\"\" width=\"1280\" height=\"914\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-174185\" class=\"wp-caption-text\">Lekka koszulka termoaktywna pomaga w odparowywaniu potu ze sk\u00f3ry.<\/figcaption><\/figure>\n<p><strong><span style=\"font-size: 18pt;\">Zaplanuj tras\u0119<\/span><\/strong><\/p>\n<p>Wyb\u00f3r odpowiedniej trasy wycieczki tak\u017ce wp\u0142ywa na komfort jazdy w upale. Czy wiesz, \u017ce temperatura powietrza spada o oko\u0142o 0,6 stopnia Celsjusza na ka\u017cde 100 metr\u00f3w wysoko\u015bci? Je\u015bli masz ustalone trasy, w kt\u00f3re zawsze ruszasz, pomy\u015bl, czy w gor\u0105cy dzie\u0144 nie zmieni\u0107 kierunku. Powietrze przybrze\u017cne jest zwykle ch\u0142odniejsze ni\u017c to w \u015brodku l\u0105du, wi\u0119c je\u015bli masz wyb\u00f3r pomi\u0119dzy jazd\u0105 wzd\u0142u\u017c wybrze\u017ca a dolin\u0105 lub innym terenem \u015br\u00f3dl\u0105dowym, decyzja jest prosta.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Ustal realistyczne cele<\/span><\/strong><\/p>\n<p>Z gor\u0105cem nie wygrasz, wi\u0119c b\u0105d\u017a rozs\u0105dny i pami\u0119taj, \u017ce nie b\u0119dziesz w stanie utrzyma\u0107 tego samego tempa jazdy co w ch\u0142odniejsze dni. Je\u015bli musisz \u015bciga\u0107 si\u0119 w upalnych warunkach, skr\u00f3\u0107 czas rozgrzewki mniej wi\u0119cej o po\u0142ow\u0119 i cofnij nieco RPE (wsp\u00f3\u0142czynnik postrzeganego wysi\u0142ku).<\/p>\n<figure id=\"attachment_155982\" aria-describedby=\"caption-attachment-155982\" style=\"width: 1280px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"loading wp-image-155982 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/Riders-enjoy-a-refreshing-spray-of-water-on-a-hot-day.jpg\" sizes=\"auto, (max-width: 1280px) 100vw, 1280px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/Riders-enjoy-a-refreshing-spray-of-water-on-a-hot-day.jpg 1280w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/Riders-enjoy-a-refreshing-spray-of-water-on-a-hot-day-300x188.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/Riders-enjoy-a-refreshing-spray-of-water-on-a-hot-day-768x480.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2017\/06\/Riders-enjoy-a-refreshing-spray-of-water-on-a-hot-day-1024x640.jpg 1024w\" alt=\"\" width=\"1280\" height=\"800\" data-was-processed=\"true\" \/><figcaption id=\"caption-attachment-155982\" class=\"wp-caption-text\">Kolarze ciesz\u0105 si\u0119 orze\u017awiaj\u0105cym strumieniem wody w upalny dzie\u0144 (1960)<\/figcaption><\/figure>\n<p><span style=\"font-size: 18pt;\"><strong>Nawodnienie, nawodnienie i jeszcze raz nawodnienie<\/strong><\/span><\/p>\n<p>W\u0142a\u015bciwe nawodnienie organizmu nie nast\u0119puje z dnia na dzie\u0144. Je\u015bli masz w planach jaki\u015b wy\u015bcig lub d\u0142u\u017csz\u0105 wycieczk\u0119, systematycznie zwi\u0119kszaj spo\u017cycie p\u0142yn\u00f3w. Opr\u00f3cz tego jedz wi\u0119cej bogatych w wod\u0119 owoc\u00f3w i warzyw, takich jak arbuz czy og\u00f3rek. Nie zapominaj, \u017ce s\u00f3d r\u00f3wnie\u017c pomaga utrzyma\u0107 nawodnienie, dlatego miej zawsze pod r\u0119k\u0105 nap\u00f3j elektrolitowy.<\/p>\n<p>&nbsp;<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Regeneracja<\/span><\/strong><\/p>\n<p>Odpoczynek i regeneracja wa\u017cne s\u0105 zawsze, ale gdy mamy do czynienia z ekstremalnymi upa\u0142ami, s\u0105 istotne podw\u00f3jnie, wi\u0119c w\u0142\u0105cz je do swojej rutyny po wy\u015bcigu. Uzupe\u0142nij zapasy energii zaraz po je\u017adzie. Dobra przek\u0105ska powinna mie\u0107 stosunek w\u0119glowodan\u00f3w do bia\u0142ka 4:1. Pij du\u017co p\u0142yn\u00f3w jeszcze przez kilka godzin po wy\u015bcigu, nawet je\u015bli nie czujesz pragnienia. Przyspieszy to proces regeneracji i pozwoli Ci poczu\u0107 gotowo\u015b\u0107 do jazdy ju\u017c nast\u0119pnego upalnego dnia.<\/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>Lato to szczyt sezonu wy\u015bcig\u00f3w kolarskich. Grand Tours dostarczaj\u0105 wiele inspiracji, a amatorzy i entuzja\u015bci fitnessu chc\u0105 ci\u0119\u017cej trenowa\u0107, \u017ceby [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9412,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[],"class_list":["post-9411","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) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Jak pokona\u0107 letnie upa\u0142y \u2013 7 porad - \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\/07\/25\/jak-pokonac-letnie-upaly-7-porad\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Jak pokona\u0107 letnie upa\u0142y \u2013 7 porad\" \/>\n<meta property=\"og:description\" content=\"Lato to szczyt sezonu wy\u015bcig\u00f3w kolarskich. Grand Tours dostarczaj\u0105 wiele inspiracji, a amatorzy i entuzja\u015bci fitnessu chc\u0105 ci\u0119\u017cej trenowa\u0107, \u017ceby [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/pl\/2019\/07\/25\/jak-pokonac-letnie-upaly-7-porad\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Poland\" \/>\n<meta property=\"article:published_time\" content=\"2019-07-25T08:20:24+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/07\/Summer-Cycling-Pexels-287398-1024x450.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=\"Megan Flottorp\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 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\/07\/25\/jak-pokonac-letnie-upaly-7-porad\/\",\"url\":\"https:\/\/www.welovecycling.com\/pl\/2019\/07\/25\/jak-pokonac-letnie-upaly-7-porad\/\",\"name\":\"Jak pokona\u0107 letnie upa\u0142y \u2013 7 porad - 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