{"id":11355,"date":"2021-02-09T09:00:02","date_gmt":"2021-02-09T08:00:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=11355"},"modified":"2023-04-13T11:25:41","modified_gmt":"2023-04-13T09:25:41","slug":"5-rad-ako-nastartovat-svoje-cyklisticke-vykony-v-roku-2021","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2021\/02\/09\/5-rad-ako-nastartovat-svoje-cyklisticke-vykony-v-roku-2021\/","title":{"rendered":"5 r\u00e1d, ako na\u0161tartova\u0165 svoje cyklistick\u00e9 v\u00fdkony v roku 2021"},"content":{"rendered":"<p><strong>Bl\u00e1zniv\u00fd rok 2020 je u\u017e na\u0161tastie pre\u010d! Je \u010das pozera\u0165 sa dopredu a pl\u00e1nova\u0165 na bud\u00facu sez\u00f3nu. Tu je nieko\u013eko r\u00e1d, ktor\u00e9 v\u00e1m pom\u00f4\u017eu na\u0161tartova\u0165 v\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl a tr\u00e9ningov\u00e9 n\u00e1vyky tak, aby ste v novom roku \u010do najsk\u00f4r dosiahli svoju vysn\u00edvan\u00fa formu.<\/strong><br \/>\n<!--more--><\/p>\n<h2><strong>Sadnite na bicykel ka\u017ed\u00fd de\u0148<\/strong><\/h2>\n<p>Najd\u00f4le\u017eitej\u0161ie je znovu si zvykn\u00fa\u0165 pravidelne jazdi\u0165. Prin\u00fa\u0165te sa na najmenej sedem po sebe nasleduj\u00facich dn\u00ed k jazde na bicykli, v pr\u00edpade ak ste za\u010diato\u010dn\u00edk. Alebo 14 dn\u00ed, ak ste ostrie\u013ean\u00ed cyklisti. Cie\u013eom nie je dosta\u0165 sa na ur\u010dit\u00fd po\u010det kilometrov alebo hod\u00edn. Je to len o tom, aby ste si zvykli tr\u00e1vi\u0165 \u010das na bicykli a <strong>znovu sa na\u0161tartovali pre nov\u00fd rok 2021<\/strong>. M\u00f4\u017eete podnikn\u00fa\u0165 dlh\u00e9 v\u00fdjazdy, nieko\u013eko kr\u00e1tkych ale intenz\u00edvnych, alebo dokonca len tak nasadn\u00fa\u0165 na bicykel a \u00eds\u0165 do ne\u010falek\u00e9ho obchodu. Pokia\u013e ka\u017ed\u00fd de\u0148 str\u00e1vite v sedle aspo\u0148 20 min\u00fat, ste v pohode.<\/p>\n<figure id=\"attachment_11356\" aria-describedby=\"caption-attachment-11356\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11356\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/01\/Cycling-in-Mist-profimedia-0580412337.jpg\" alt=\"Cycling in the Mist\" width=\"1250\" height=\"703\" \/><figcaption id=\"caption-attachment-11356\" class=\"wp-caption-text\">Na bicykli okolo starej Mangotsfield Junction Station, v hmlistom r\u00e1ne na trase Bristol and Bath Railway Path. \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Spojte sa s va\u0161ou cyklistickou komunitou<\/strong><\/h2>\n<p>Jedin\u00e1 vec, ktor\u00e1 je lep\u0161ia ako cyklistika, je bicyklovanie s priate\u013emi. Nepodce\u0148ujte, \u017ee je d\u00f4le\u017eit\u00e9 by\u0165 s\u00fa\u010das\u0165ou va\u0161ej cyklistickej komunity. \u010ci u\u017e s\u00fa to va\u0161i priatelia, \u010dlenovia rodiny, cyklistick\u00fd klub alebo skupina cyklistov niektorej z virtu\u00e1lnych tr\u00e9ningov\u00fdch platforiem. Nezabudnite sa v priebehu bud\u00faceho t\u00fd\u017ed\u0148a pripoji\u0165 k skupinovej jazde vonku \u010di online pretekom. Nez\u00e1le\u017e\u00ed na tom, \u010di ste vo forme alebo nie. D\u00f4le\u017eit\u00e9 je zosta\u0165 v kontakte a <strong>zdie\u013ea\u0165 z\u00e1bavu na bicykli s \u013eu\u010fmi<\/strong>, ktor\u00ed s\u00fa pre v\u00e1s d\u00f4le\u017eit\u00ed. T\u00edto \u013eudia bud\u00fa va\u0161ou podporou pre zvy\u0161ok roka. Va\u0161a komunita v\u00e1s vr\u00e1ti sp\u00e4\u0165 na bicykel, ke\u010f budete ma\u0165 \u0165a\u017ekosti a bude s\u00fa\u010das\u0165ou va\u0161ich cyklistick\u00fdch \u00faspechov.<\/p>\n<h2><strong>Znovuobjavte sp\u00e1nok<\/strong><\/h2>\n<p>Sp\u00e1nok nie je d\u00f4le\u017eit\u00fd iba na zotavenie a zlep\u0161enie zdravotn\u00e9ho stavu. Dobr\u00fd sp\u00e1nok v\u00e1m tie\u017e umo\u017en\u00ed vychutna\u0165 si jazdu ove\u013ea lep\u0161ie a ma\u0165 energiu a nad\u0161enie \u00eds\u0165 si zajazdi\u0165, aj ke\u010f podmienky nie s\u00fa ide\u00e1lne. Uistite sa, \u017ee ste v posteli str\u00e1vili <strong>najmenej 8 hod\u00edn<\/strong>. Ak je to potrebn\u00e9, nastavte si pripomienku na \u010das, kedy m\u00e1te u\u017e \u00eds\u0165 do postele. Pre zaistenie optim\u00e1lnej kvality sp\u00e1nku, udr\u017eujte svoju sp\u00e1l\u0148u tmav\u00fa, tich\u00fa a chladn\u00fa.<\/p>\n<figure id=\"attachment_11357\" aria-describedby=\"caption-attachment-11357\" style=\"width: 1250px\" class=\"wp-caption alignnone\"><img loading=\"lazy\" decoding=\"async\" class=\"size-full wp-image-11357\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2021\/01\/Cycling-in-Mist-profimedia-0580412080.jpg\" alt=\"Cycling in the mist\" width=\"1250\" height=\"999\" \/><figcaption id=\"caption-attachment-11357\" class=\"wp-caption-text\">Sadnite na bicykel ka\u017ed\u00fd de\u0148! (Clifton Suspension Bridge v hmlistom r\u00e1ne) \u00a9 Profimedia<\/figcaption><\/figure>\n<h2><strong>Za\u010dnite s varen\u00edm<\/strong><\/h2>\n<p>Jedlo je \u010fal\u0161ou d\u00f4le\u017eitou s\u00fa\u010das\u0165ou cyklistiky. Ak sa budete stravova\u0165 spr\u00e1vne, m\u00f4\u017ee v\u00e1m to poskytn\u00fa\u0165 dostatok energie, r\u00fdchle zotavenie a \u0161t\u00edhle telo. Existuje ve\u013ea n\u00e1zorov, \u010do je spr\u00e1vne a \u010do nespr\u00e1vne a ve\u013ea z toho z\u00e1vis\u00ed aj od individu\u00e1lnych potrieb a preferenci\u00ed. Jedna vec, ktor\u00e1 ur\u010dite pom\u00f4\u017ee takmer ka\u017ed\u00e9mu cyklistovi je varenie! Ak venujete nejak\u00fd \u010das pr\u00edprave aspo\u0148 niektor\u00fdch svojich jed\u00e1l, ur\u010dite <strong>zlep\u0161\u00edte svoj jed\u00e1lni\u010dek<\/strong>. Dom\u00e1ce jedl\u00e1 s\u00fa zdrav\u0161ie a obsahuj\u00fa viac vl\u00e1kniny a z\u00e1kladn\u00fdch \u017eiv\u00edn. Bude to \u010dasov\u00e1 invest\u00edcia, ale ak z nej urob\u00edte s\u00fa\u010das\u0165 svojej rutiny, mnohon\u00e1sobne sa v\u00e1m to vr\u00e1ti!<\/p>\n<h2><strong>V roku 2021 dopl\u0148te cyklistiku o silov\u00fd tr\u00e9ning<\/strong><\/h2>\n<p>Posledn\u00fdm k\u00faskom sklada\u010dky, ktor\u00e1 v\u00e1m pom\u00f4\u017ee na\u0161tartova\u0165 va\u0161u cyklistick\u00fa sez\u00f3nu v roku 2021 je silov\u00fd tr\u00e9ning. Zimn\u00e1 mimosez\u00f3na je ide\u00e1lna na <strong>zlep\u0161enie silovej str\u00e1nky v\u00e1\u0161ho tela<\/strong>. Sna\u017ete sa zaradi\u0165 2-3 silov\u00e9 cvi\u010denia ka\u017ed\u00fd t\u00fd\u017ede\u0148 a zamerajte sa na pohyb cel\u00e9ho tela. Drepy, v\u00fdpady, most\u00edky \u010di pr\u00ed\u0165ahy na hrazde by mali by\u0165 va\u0161imi dom\u00e1cimi cvi\u010deniami. M\u00f4\u017eete pokra\u010dova\u0165 v prid\u00e1van\u00ed hmotnosti, ale doprajte svojmu telu ur\u010dit\u00fd \u010das, aby si zvyklo na pohyb pod z\u00e1\u0165a\u017eou.<\/p>\n<p>\u017del\u00e1me \u00faspe\u0161n\u00fa sez\u00f3nu v roku 2021 \ud83d\ude0a.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bl\u00e1zniv\u00fd rok 2020 je u\u017e na\u0161tastie pre\u010d! Je \u010das pozera\u0165 sa dopredu a pl\u00e1nova\u0165 na bud\u00facu sez\u00f3nu. Tu je nieko\u013eko [&hellip;]<\/p>\n","protected":false},"author":172,"featured_media":11359,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[559,619,115,1246,1307,514,180,622,767,739,826,1311,340,55,161],"global-categories":[],"class_list":["post-11355","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicykel","tag-bicyklovanie","tag-cestna-cyklistika","tag-cyklisticka-komunita","tag-domaci-trening","tag-energia","tag-horska-cyklistika","tag-jedlo","tag-motivacia","tag-pohyb","tag-radost","tag-sezona-2021","tag-spanok","tag-trening","tag-zdravie"],"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>5 r\u00e1d, ako na\u0161tartova\u0165 svoje cyklistick\u00e9 v\u00fdkony v roku 2021<\/title>\n<meta name=\"description\" content=\"Tu je nieko\u013eko r\u00e1d, ktor\u00e9 v\u00e1m pom\u00f4\u017eu na\u0161tartova\u0165 v\u00e1\u0161 \u017eivotn\u00fd \u0161t\u00fdl a tr\u00e9ningov\u00e9 n\u00e1vyky v roku 2021. 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