{"id":9912,"date":"2019-10-30T16:20:38","date_gmt":"2019-10-30T16:20:38","guid":{"rendered":"https:\/\/www.welovecycling.com\/pl\/?p=9912"},"modified":"2019-10-30T23:25:03","modified_gmt":"2019-10-30T23:25:03","slug":"zbuduj-wlasny-plan-treningow-rowerowych-cele-sezonowe","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/pl\/2019\/10\/30\/zbuduj-wlasny-plan-treningow-rowerowych-cele-sezonowe\/","title":{"rendered":"Zbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 cele sezonowe"},"content":{"rendered":"

Tegoroczny sezon wy\u015bcigowy dobiega ko\u0144ca i wielu rowerzyst\u00f3w zaczyna ju\u017c my\u015ble\u0107 o przysz\u0142ym roku. Je\u015bli nie masz profesjonalnego zespo\u0142u lub trenera, kt\u00f3ry pom\u00f3g\u0142by Ci ustali\u0107 plan, nasza seria artyku\u0142\u00f3w na ten temat jest dla Ciebie. Dowiesz si\u0119 z nich, jak okre\u015bla\u0107 cele sezonowe, budowa\u0107 bloki treningowe oraz poszczeg\u00f3lne treningi. Dzi\u0119ki temu stworzysz sw\u00f3j plan na 2020 rok.<\/strong><\/p>\n

Przed rozpocz\u0119ciem planowania trening\u00f3w ustal cele sezonowe. Osi\u0105gni\u0119cie ich pomo\u017ce Ci utrzyma\u0107 motywacj\u0119 i dyscyplin\u0119. Umo\u017cliwi Ci to r\u00f3wnie\u017c \u015bledzenie swoich post\u0119p\u00f3w. Kr\u00f3tko m\u00f3wi\u0105c, plan treningowy jest skuteczny tylko wtedy, gdy przybli\u017ca Ci\u0119 do jasno okre\u015blonego celu.<\/p>\n

\"\"
Ustal realistyczne cele<\/figcaption><\/figure>\n

Uczy\u0144 swoje cele SMART<\/span><\/strong><\/p>\n

Je\u015bli nie jeste\u015b pewien, jak zdefiniowa\u0107 swoje cele, mo\u017cesz skorzysta\u0107 z techniki SMART. U\u017cyjmy jej do okre\u015blenia przyk\u0142adowego celu, jaki mo\u017ce wyznaczy\u0107 sobie kolarz szosowy: poprawa przyspieszenia. Aby okre\u015bli\u0107 konkretny cel (S), ustal, w kt\u00f3rym wy\u015bcigu chcesz by\u0107 szybszy. Posiadanie zdefiniowanego celu pozwoli Ci stworzy\u0107 konkretn\u0105 strategi\u0119, aby jak najlepiej go osi\u0105gn\u0105\u0107. Aby by\u0142o to mierzalne (M), ustal konkretny czas, w kt\u00f3rym zamierzasz to zrobi\u0107. Wymierne cele pomagaj\u0105 \u015bledzi\u0107 post\u0119py i wprowadza\u0107 odpowiednie zmiany. Aby tw\u00f3j cel by\u0142 osi\u0105galny (A), zak\u0142adany czas na mecie powinien by\u0107 wystarczaj\u0105co trudny, ale nie nierealny. Wyznaczanie osi\u0105galnych cel\u00f3w motywuje. Aby cel by\u0142 odpowiedni (R), powiniene\u015b wybra\u0107 wy\u015bcig, na kt\u00f3rym naprawd\u0119 Ci zale\u017cy. Odpowiednie cele b\u0119d\u0105 dla Ciebie wa\u017cne, co jest niezb\u0119dne, je\u015bli zamierzasz po\u015bwi\u0119ci\u0107 im ca\u0142y sezon. I na koniec cele powinny by\u0107 ograniczone czasowo (T). W tym przyk\u0142adzie wybranie okre\u015blonego wy\u015bcigu rozwi\u0105zuje problem, poniewa\u017c wyznacza jasn\u0105 dat\u0119 rozpocz\u0119cia. Ulepszona wersja naszego przyk\u0142adowego celu mo\u017ce wygl\u0105da\u0107 mniej wi\u0119cej tak: poprawa swojego czasu w lokalnym wy\u015bcigu Gran Fondo 2020 o 30 minut.<\/p>\n

\"\"
Trening, Warila<\/figcaption><\/figure>\n

R\u00f3\u017cne cele dla r\u00f3\u017cnych zawodnik\u00f3w<\/span><\/strong><\/p>\n

W zale\u017cno\u015bci od aktualnego poziomu umiej\u0119tno\u015bci, stylu jazdy i preferencji mo\u017cesz rozwa\u017cy\u0107 r\u00f3\u017cne cele. Je\u015bli potrzebujesz troch\u0119 inspiracji, sprawd\u017a poni\u017csze. Wszystkie s\u0105 SMART, ale tylko Ty mo\u017cesz oceni\u0107, czy s\u0105 dla Ciebie odpowiednie (R).<\/p>\n

 <\/p>\n

    \n
  1. Zmniejszy\u0107 tkank\u0119 t\u0142uszczow\u0105 o 2%, aby ustanowi\u0107 najlepszy czas w trakcie indywidualnego podjazdu w kwietniu przysz\u0142ego roku.<\/li>\n
  2. Skr\u00f3ci\u0107 o 15 sekund czas na lokalnej trasie zjazdowej do ko\u0144ca wrze\u015bnia przysz\u0142ego roku.<\/li>\n
  3. Zdoby\u0107 wystarczaj\u0105c\u0105 liczb\u0119 punkt\u00f3w, aby przej\u015b\u0107 na wy\u017csz\u0105 kategori\u0119 wy\u015bcigow\u0105 do ko\u0144ca lipca przysz\u0142ego roku.<\/li>\n
  4. Poprawi\u0107 moc wyj\u015bciow\u0105 o 30 wat\u00f3w w ci\u0105gu godziny do ko\u0144ca marca przysz\u0142ego roku.<\/li>\n<\/ol>\n

    Artyku\u0142 powsta\u0142 we wsp\u00f3\u0142pracy ze skoda-auto.pl<\/a><\/p>\n

    \"\"<\/p>\n

     <\/p>\n

     <\/p>\n","protected":false},"excerpt":{"rendered":"

    Tegoroczny sezon wy\u015bcigowy dobiega ko\u0144ca i wielu rowerzyst\u00f3w zaczyna ju\u017c my\u015ble\u0107 o przysz\u0142ym roku. Je\u015bli nie masz profesjonalnego zespo\u0142u lub […]<\/p>\n","protected":false},"author":76,"featured_media":9913,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4],"tags":[],"global-categories":[303],"class_list":["post-9912","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdrowie-i-trening","global-categories-cycling"],"yoast_head":"\nZbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 cele sezonowe - \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\/10\/30\/zbuduj-wlasny-plan-treningow-rowerowych-cele-sezonowe\/\" \/>\n<meta property=\"og:locale\" content=\"pl_PL\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Zbuduj w\u0142asny plan trening\u00f3w rowerowych \u2013 cele sezonowe\" \/>\n<meta property=\"og:description\" content=\"Tegoroczny sezon wy\u015bcigowy dobiega ko\u0144ca i wielu rowerzyst\u00f3w zaczyna ju\u017c my\u015ble\u0107 o przysz\u0142ym roku. 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