{"id":10359,"date":"2020-08-10T11:00:12","date_gmt":"2020-08-10T09:00:12","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=10359"},"modified":"2020-08-07T08:36:31","modified_gmt":"2020-08-07T06:36:31","slug":"ako-sa-vyhnut-pretrenovaniu-udrzujte-si-vytrvalost","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2020\/08\/10\/ako-sa-vyhnut-pretrenovaniu-udrzujte-si-vytrvalost\/","title":{"rendered":"Ako sa vyhn\u00fa\u0165 pretr\u00e9novaniu &#8211; udr\u017eujte si vytrvalos\u0165"},"content":{"rendered":"<p><strong>Tr\u00e9ningy vytrvalosti s\u00fa k\u013e\u00fa\u010dov\u00e9 pre v\u00e4\u010d\u0161inu cyklistov a je potrebn\u00e9 ich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu. Na\u0161\u0165astie sa to d\u00e1 urobi\u0165 s minim\u00e1lnym \u00fasil\u00edm, bez toho, aby bola va\u0161a pravideln\u00e1 tr\u00e9ningov\u00e1 rutina naru\u0161en\u00e1. Telesn\u00e1 kond\u00edcia je zradn\u00e1, jej vybudovanie si vy\u017eaduje ve\u013ea n\u00e1mahy a \u013eahko sa str\u00e1ca. Pozrime sa, \u010do robi\u0165, aby sme si ju udr\u017eali.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Kedy za\u010dnete str\u00e1ca\u0165 vytrvalos\u0165?<\/strong><\/h2>\n<p>Sk\u00fasen\u00ed cyklisti sa nemusia ob\u00e1va\u0165 prest\u00e1vok, ktor\u00e9 trvaj\u00fa aj 2 t\u00fd\u017edne, m\u00f4\u017eu by\u0165 pre nich dokonca prospe\u0161n\u00e9. Na druhej strane za\u010diato\u010dn\u00edci by sa <strong>mali vyhn\u00fa\u0165 aj kr\u00e1tkym prest\u00e1vkam, preto\u017ee ich vytrvalos\u0165 r\u00fdchlo kles\u00e1<\/strong>. Na meranie poklesov vytrvalosti sa m\u00f4\u017eeme pozrie\u0165 pomocou hodn\u00f4t maxim\u00e1lnej r\u00fdchlosti spotreby kysl\u00edka VO2max alebo meran\u00edm vytrvalosti. To znamen\u00e1, ako dlho dok\u00e1\u017eete udr\u017ea\u0165 ur\u010dit\u00e9 tempo pred t\u00fdm, ako u\u017e nebudete v\u00f4bec vl\u00e1da\u0165.<\/p>\n<figure id=\"attachment_10360\" aria-describedby=\"caption-attachment-10360\" style=\"width: 1366px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10360 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/07\/Romain-Bardet-profimedia-0420017954.jpg\" alt=\"\" width=\"1366\" height=\"600\" \/><figcaption id=\"caption-attachment-10360\" class=\"wp-caption-text\">Sk\u00fasen\u00ed jazdci sa nemusia b\u00e1\u0165 ani prest\u00e1vok, ktor\u00e9 trvaj\u00fa 2 t\u00fd\u017edne.<\/figcaption><\/figure>\n<p>U za\u010diato\u010dn\u00edkov sa hodnoty nameran\u00e9 v\u010faka VO2max m\u00f4\u017eu strati\u0165 po 4 t\u00fd\u017ed\u0148och, ale sk\u00fasen\u00ed cyklisti m\u00f4\u017eu po\u010das rovnak\u00e9ho \u010dasu strati\u0165 iba 6 a\u017e 20 %. Pri meraniach vytrvalosti u sk\u00fasen\u00fdch cyklistov m\u00f4\u017eu v priebehu prv\u00fdch 2 a\u017e 4 t\u00fd\u017ed\u0148ov ne\u010dinnosti hodnoty klesn\u00fa\u0165 o 7 a\u017e 25 %. Po\u010fme sa teda pozrie\u0165, <strong>\u010do m\u00f4\u017eete urobi\u0165, aby ste proti tomu \u00faspe\u0161ne bojovali<\/strong>.<\/p>\n<h2><strong>Udr\u017eujte intenzitu, ale zn\u00ed\u017ete mno\u017estvo tr\u00e9ningov<\/strong><\/h2>\n<p>\u0160t\u00fadie ukazuj\u00fa, \u017ee najd\u00f4le\u017eitej\u0161ou vecou na udr\u017eanie vytrvalosti v \u010dasoch zn\u00ed\u017een\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu je <strong>udr\u017eanie intenzity tr\u00e9ningu na rovnakej alebo dokonca vy\u0161\u0161ej \u00farovni<\/strong>, ako je be\u017en\u00e9. Dobrou spr\u00e1vou je, \u017ee m\u00f4\u017eete zn\u00ed\u017ei\u0165 mno\u017estvo tr\u00e9ningov o 60 a\u017e 90 %. Tak\u017ee, menej tr\u00e9ningov, ale s ove\u013ea vy\u0161\u0161ou intenzitou, by malo udr\u017ea\u0165 va\u0161u kond\u00edciu v dobrom stave.<\/p>\n<h2><strong>Frekvencia m\u00f4\u017ee by\u0165 tie\u017e zn\u00ed\u017een\u00e1<\/strong><\/h2>\n<p>V\u00fdskum ukazuje, \u017ee m\u00f4\u017eete <strong>zn\u00ed\u017ei\u0165 frekvenciu tr\u00e9ningov<\/strong> a udr\u017ea\u0165 si svoju vytrvalostn\u00fa kapacitu. Sk\u00fasen\u00ed cyklisti by mali zn\u00ed\u017ei\u0165 frekvenciu iba o 20 a\u017e 30 %, ale za\u010diato\u010dn\u00edci ju m\u00f4\u017eu zn\u00ed\u017ei\u0165 o 50 a\u017e 70&nbsp;%.<\/p>\n<figure id=\"attachment_10361\" aria-describedby=\"caption-attachment-10361\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10361 size-full\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2020\/07\/wind-road-cycling-profimedia-0374728866.jpg\" alt=\"\" width=\"1250\" height=\"833\" \/><figcaption id=\"caption-attachment-10361\" class=\"wp-caption-text\">Menej tr\u00e9ningov s ove\u013ea vy\u0161\u0161ou intenzitou by malo udr\u017ea\u0165 va\u0161u kond\u00edciu v dobrom stave. \u00a9 Profimedia, Caia Image<\/figcaption><\/figure>\n<h2><strong>Tr\u00e9ningov\u00fd program pri pretr\u00e9novan\u00ed<\/strong><\/h2>\n<p>Vezmime si dva pr\u00edklady. Jeden je za\u010diato\u010dn\u00edk, ktor\u00fd tr\u00e9nuje 3-kr\u00e1t t\u00fd\u017edenne a jazd\u00ed maxim\u00e1lne 2&nbsp;hodiny po\u010das jedn\u00e9ho tr\u00e9ningu. Druh\u00fdm je sk\u00fasen\u00fd cyklista, jazdiaci 6-kr\u00e1t t\u00fd\u017edenne 5 hod\u00edn po\u010das jedn\u00e9ho tr\u00e9ningu.<\/p>\n<h4><strong>Za\u010diato\u010dn\u00edk<\/strong><\/h4>\n<p>Tento typ cyklistu m\u00f4\u017ee zn\u00ed\u017ei\u0165 frekvenciu z 3 tr\u00e9ningov t\u00fd\u017edenne na <strong>2 alebo dokonca 1<\/strong>. Zn\u00ed\u017een\u00edm frekvencie tr\u00e9ningov by sa v\u0161ak mala nav\u00fd\u0161i\u0165 intenzita. Trvanie m\u00f4\u017ee by\u0165 skr\u00e1ten\u00e9 z 2 hod\u00edn na pribli\u017ene 30 min\u00fat. Intenzita by mala by\u0165 vy\u0161\u0161ia, najm\u00e4 ak ide iba o jeden 30-min\u00fatov\u00fd tr\u00e9ning t\u00fd\u017edenne, mala by zah\u0155\u0148a\u0165 intervaly na hranici lakt\u00e1tov\u00e9ho limitu alebo nad \u0148ou.<\/p>\n<h4><strong>Sk\u00fasen\u00fd cyklista<\/strong><\/h4>\n<p>Tento typ cyklistov m\u00f4\u017ee zn\u00ed\u017ei\u0165 \u010das zo 6 tr\u00e9ningov\u00fdch dn\u00ed na <strong>4 alebo dokonca 3 za t\u00fd\u017ede\u0148<\/strong>. Odpor\u00fa\u010da sa tie\u017e zahrn\u00fa\u0165 aspo\u0148 1 alebo 2 tr\u00e9ningy, po\u010das ktor\u00fdch by sa udr\u017eala rovnak\u00e1 alebo vy\u0161\u0161ia intenzita, ako je obvykl\u00e9. Zost\u00e1vaj\u00face 1 a\u017e 2 tr\u00e9ningy by mali by\u0165 dlh\u0161ie, so zaraden\u00edm kopcovit\u00e9ho ter\u00e9nu, ak je to mo\u017en\u00e9.<\/p>\n<p>Ak sa dok\u00e1\u017eete pribl\u00ed\u017ei\u0165 k tejto \u00farovni tr\u00e9ningov v mimosez\u00f3ne, po\u010das zranenia alebo inej n\u00fatenej prest\u00e1vky v porovnan\u00ed s pravideln\u00fdm tr\u00e9ningov\u00fdm harmonogramom, svoju <strong>vytrvalostn\u00fa kapacitu si \u013eahko zachov\u00e1te<\/strong>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tr\u00e9ningy vytrvalosti s\u00fa k\u013e\u00fa\u010dov\u00e9 pre v\u00e4\u010d\u0161inu cyklistov a je potrebn\u00e9 ich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu. Na\u0161\u0165astie sa to d\u00e1 urobi\u0165 [&hellip;]<\/p>\n","protected":false},"author":81,"featured_media":9438,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,323,1100,750,767,793,885,1219,795,55,652,220,161,623,332],"global-categories":[],"class_list":["post-10359","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cvicenie","tag-intenzita","tag-kondicia","tag-motivacia","tag-planovanie","tag-profesional","tag-studia","tag-tempo","tag-trening","tag-vytrvalost","tag-zaciatocnik","tag-zdravie","tag-zdravy-zivotny-styl","tag-zranenia"],"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>Ako sa vyhn\u00fa\u0165 pretr\u00e9novaniu - udr\u017eujte si vytrvalos\u0165 - \u0160koda We Love Cycling Slovensko<\/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\/sk\/2020\/08\/10\/ako-sa-vyhnut-pretrenovaniu-udrzujte-si-vytrvalost\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako sa vyhn\u00fa\u0165 pretr\u00e9novaniu - udr\u017eujte si vytrvalos\u0165\" \/>\n<meta property=\"og:description\" content=\"Tr\u00e9ningy vytrvalosti s\u00fa k\u013e\u00fa\u010dov\u00e9 pre v\u00e4\u010d\u0161inu cyklistov a je potrebn\u00e9 ich zaradi\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu. 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