{"id":9769,"date":"2019-09-20T14:39:04","date_gmt":"2019-09-20T14:39:04","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9769"},"modified":"2019-09-20T14:39:18","modified_gmt":"2019-09-20T14:39:18","slug":"typowe-bledy-podczas-letnich-treningow","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/09\/20\/typowe-bledy-podczas-letnich-treningow\/","title":{"rendered":"Typowe b\u0142\u0119dy podczas letnich trening\u00f3w."},"content":{"rendered":"<p><strong>Przyjemne letnie przeja\u017cd\u017cki powinny by\u0107 nagrod\u0105 za ci\u0119\u017ck\u0105 prac\u0119, kt\u00f3r\u0105 wykona\u0142e\u015b zim\u0105 i wiosn\u0105, cz\u0119sto przy niesprzyjaj\u0105cej pogodzie. Istnieje jednak wiele b\u0142\u0119d\u00f3w pope\u0142nianych przez rowerzyst\u00f3w latem, kt\u00f3re pozbawiaj\u0105 ich szczytowej wydajno\u015bci, jak\u0105 zbudowali w ci\u0105gu roku. Zobaczmy, jak ich unikn\u0105\u0107 i cieszy\u0107 si\u0119 jazd\u0105.<\/strong><\/p>\n<p>&nbsp;<\/p>\n<p><span style=\"font-size: 18pt;\"><strong>Niewystarczaj\u0105ca regeneracja<\/strong><\/span><\/p>\n<p>Pierwszym problemem zwi\u0105zanym z jazd\u0105 w lecie jest to, \u017ce czujesz si\u0119 \u015bwietnie na siode\u0142ku. Je\u017adzi\u0107 mo\u017cesz ju\u017c od wczesnych godzin porannych, ponadto czujesz si\u0119 lekki, szybki i silny! I w\u0142a\u015bnie wtedy \u0142atwo jest zapomnie\u0107 o robieniu odpoczynku. Mo\u017ce si\u0119 wydawa\u0107, \u017ce latem \u0142atwiej sobie poradzi\u0107 z wysi\u0142kiem, ale w rzeczywisto\u015bci cia\u0142o potrzebuje regeneracji tak samo jak w ka\u017cdej innej porze roku. Zachowaj r\u00f3wnowag\u0119 pomi\u0119dzy \u0142atwymi i ci\u0119\u017ckimi treningami i r\u00f3b przerwy przynajmniej jeden lub dwa dni w tygodniu, szczeg\u00f3lnie je\u015bli planujesz latem jakie\u015b wy\u015bcigi. I nie zapomnij o prawid\u0142owym od\u017cywianiu: lody i ciastka s\u0105 wsz\u0119dzie, ale Ty potrzebujesz dobrej jako\u015bci bia\u0142ka, wolnych w\u0119glowodan\u00f3w, zdrowych t\u0142uszcz\u00f3w i warzyw.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-165281 loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0342338738-1.jpg\" sizes=\"auto, (max-width: 1366px) 100vw, 1366px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0342338738-1.jpg 1366w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0342338738-1-300x132.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0342338738-1-768x337.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2018\/06\/profimedia-0342338738-1-1024x450.jpg 1024w\" alt=\"\" width=\"1366\" height=\"600\" data-was-processed=\"true\" \/><\/p>\n<p><strong><span style=\"font-size: 18pt;\">Przegrzanie<\/span><\/strong><\/p>\n<p>Latem \u0142atwo si\u0119 przegrza\u0107. Zwyk\u0142e podjazdy i standardowe tempo aerobowe w po\u0142\u0105czeniu z gor\u0105cem szybko powoduj\u0105 wzrost temperatury cia\u0142a. Podwy\u017cszona temperatura zmniejsza moc wyj\u015bciow\u0105, szczeg\u00f3lnie przy wi\u0119kszym wysi\u0142ku, i mo\u017ce popsu\u0107 przyjemno\u015b\u0107 z jazdy. Regularne przegrzewanie si\u0119 niekoniecznie pomaga lepiej radzi\u0107 sobie z wysokimi temperaturami. Znacznie lepiej dzia\u0142a stopniowa aklimatyzacja, np. w wysokich temperaturach w saunie lub na kr\u00f3tszych, \u0142atwych przeja\u017cd\u017ckach, kt\u00f3re mo\u017cna natychmiast przerwa\u0107, je\u015bli poczujesz si\u0119 przegrzany. D\u0142ugie i intensywne sesje r\u00f3b podczas ch\u0142odniejszych godzin. I oczywi\u015bcie nawadniaj si\u0119 na bie\u017c\u0105co.<\/p>\n<p><strong><span style=\"font-size: 18pt;\">Za du\u017co d\u0142ugich przeja\u017cd\u017cek<\/span><\/strong><\/p>\n<p>Lato jest idealne do jazdy w grupie. Pomaga utrzyma\u0107 regularne treningi, motywuje i sprawia, \u017ce \u200b\u200bwymagaj\u0105ce przeja\u017cd\u017cki s\u0105 mniej bolesne. Problem polega na tym, \u017ce latem wszyscy chc\u0105 robi\u0107 d\u0142ugie trasy przez ca\u0142y czas, a wtedy bardzo \u0142atwo jest przesadzi\u0107. Je\u015bli przygotowujesz si\u0119 do rowerowego wydarzenia, pami\u0119taj, \u017ceby trzyma\u0107 si\u0119 skoncentrowanego schematu treningowego w fazie wst\u0119pnej. Praca nad pr\u0119dko\u015bci\u0105 i robienie odst\u0119p\u00f3w s\u0105 konieczne, je\u015bli chcesz mie\u0107 udany wy\u015bcig. Je\u015bli nie planujesz \u017cadnych wydarze\u0144 latem, wykonuj tyle d\u0142ugich przeja\u017cd\u017cek, ile mo\u017cesz.<\/p>\n<p><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-173675 loading\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/etapecvr.jpg\" sizes=\"auto, (max-width: 1366px) 100vw, 1366px\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/etapecvr.jpg 1366w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/etapecvr-300x132.jpg 300w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/etapecvr-768x337.jpg 768w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/2\/2019\/05\/etapecvr-1024x450.jpg 1024w\" alt=\"\" width=\"1366\" height=\"600\" data-was-processed=\"true\" \/><\/p>\n<p><strong><span style=\"font-size: 18pt;\">Za du\u017co wy\u015bcig\u00f3w<\/span><\/strong><\/p>\n<p>Latem jest wiele okazji do organizowania wy\u015bcig\u00f3w i ciekawych wydarze\u0144 rowerowych. Je\u015bli chcesz bra\u0107 udzia\u0142 we wszystkich, osi\u0105gaj\u0105c dobre wyniki, musisz pomy\u015ble\u0107 o w\u0142a\u015bciwym treningu. Prze\u0142\u0105czanie si\u0119 pomi\u0119dzy tempem wy\u015bcigu a regeneracj\u0105 jest bardzo wymagaj\u0105ce dla organizmu i nie pozwala zbyt d\u0142ugo utrzyma\u0107 formy. Zaplanuj bloki trwaj\u0105ce dwa tygodnie lub wi\u0119cej ukierunkowanego treningu pomi\u0119dzy wy\u015bcigami. Dzi\u0119ki temu b\u0119dziesz m\u00f3g\u0142 cieszy\u0107 si\u0119 ekscytuj\u0105c\u0105 jazd\u0105 bez gorszych wynik\u00f3w. W dalszej cz\u0119\u015bci tej serii om\u00f3wimy bardziej szczeg\u00f3\u0142owo, jak najlepiej po\u0142\u0105czy\u0107 wy\u015bcigi i trening.<\/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<p><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter size-full wp-image-9606\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_1.png\" alt=\"\" width=\"640\" height=\"350\" srcset=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_1.png 640w, https:\/\/d2p6e6u75xmxt8.cloudfront.net\/5\/2019\/08\/baner_WLC_640x350_1-300x164.png 300w\" sizes=\"auto, (max-width: 640px) 100vw, 640px\" \/><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Przyjemne letnie przeja\u017cd\u017cki powinny by\u0107 nagrod\u0105 za ci\u0119\u017ck\u0105 prac\u0119, kt\u00f3r\u0105 wykona\u0142e\u015b zim\u0105 i wiosn\u0105, cz\u0119sto przy niesprzyjaj\u0105cej pogodzie. Istnieje jednak [&hellip;]<\/p>\n","protected":false},"author":76,"featured_media":9770,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[226,4],"tags":[],"global-categories":[],"class_list":["post-9769","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ciekawostki","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>Typowe b\u0142\u0119dy podczas letnich trening\u00f3w. - \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\/09\/20\/typowe-bledy-podczas-letnich-treningow\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Typowe b\u0142\u0119dy podczas letnich trening\u00f3w.\" \/>\n<meta property=\"og:description\" content=\"Przyjemne letnie przeja\u017cd\u017cki powinny by\u0107 nagrod\u0105 za ci\u0119\u017ck\u0105 prac\u0119, kt\u00f3r\u0105 wykona\u0142e\u015b zim\u0105 i wiosn\u0105, cz\u0119sto przy niesprzyjaj\u0105cej pogodzie. 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