{"id":15334,"date":"2022-09-12T10:01:24","date_gmt":"2022-09-12T08:01:24","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=15334"},"modified":"2022-09-29T12:57:34","modified_gmt":"2022-09-29T10:57:34","slug":"stante-sa-lepsim-v-stupaniach-sediet-alebo-stat","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/09\/12\/stante-sa-lepsim-v-stupaniach-sediet-alebo-stat\/","title":{"rendered":"Sta\u0148te sa lep\u0161\u00edm v st\u00fapaniach \u2013 sedie\u0165 alebo st\u00e1\u0165?"},"content":{"rendered":"

Mali by ste sa pri \u0161liapan\u00ed do kopca postavi\u0165 alebo zosta\u0165 sedie\u0165? Toto je \u010dasto diskutovan\u00e1 ot\u00e1zka medzi cyklistami. Pre\u010do si niektor\u00ed cyklisti u\u017e\u00edvaj\u00fa vysadanie zo sedla? Je to efekt\u00edvnej\u0161ie? Kedy by ste sa mali postavi\u0165 a ako sa spr\u00e1vne \u0161liape do kopca?<\/strong><\/p>\n

<\/p>\n

Pre\u010do cyklisti \u0161liapu do kopca v stoji?<\/strong><\/h2>\n

Hlavn\u00e9 rozdiely medzi bicyklovan\u00edm v sede a v stoji s\u00fa intuit\u00edvne. Ke\u010f sa postav\u00edte, v\u0161imnete si, \u017ee va\u0161a kadencia kles\u00e1, ale na kr\u00e1tku dobu ste schopn\u00ed vygenerova\u0165 viac energie. Je to preto, \u017ee m\u00f4\u017eete pou\u017ei\u0165 v\u00e4\u010d\u0161iu hmotnos\u0165 svojho tela na stla\u010denie ped\u00e1lov a zapojenie hornej \u010dasti tela. To v\u0161etko v\u0161ak stoj\u00ed ve\u013ea neefekt\u00edvneho pohybu zo strany na stranu a zvy\u010dajne to nie je dlho udr\u017eate\u013en\u00e9.<\/strong><\/p>\n

Pre\u010do je teda pre niektor\u00fdch cyklistov nam\u00e1havej\u0161ie st\u00fapanie v stoji, zatia\u013e \u010do in\u00ed to uprednost\u0148uj\u00fa? Je \u0165a\u017ek\u00e9 z\u00edska\u0165 objekt\u00edvne odpovede, preto\u017ee je ve\u013emi zlo\u017eit\u00e9 zopakova\u0165 proces \u0161liapania do kopca v laborat\u00f3riu. Vedci zvy\u010dajne pou\u017e\u00edvaj\u00fa na v\u00fdskum stacion\u00e1rne bicyklov\u00e9 turbo trena\u017e\u00e9ry. Tieto nem\u00f4\u017eu plne kop\u00edrova\u0165 skuto\u010dn\u00fd vo\u013en\u00fd pohyb \u0161liapania do kopca. Na\u0161\u0165astie m\u00e1me \u0161t\u00fadiu, ktor\u00e1 sk\u00famala, ako cyklisti makaj\u00fa do kopcov.<\/strong><\/p>\n

Vedeck\u00e9 porovnanie st\u00fapania do kopca<\/strong><\/h2>\n

V roku 2018 bola v \u010dasopise Journal of Sport Sciences publikovan\u00e1 \u0161t\u00fadia<\/a>, ktor\u00e1 porovn\u00e1va bicyklovanie v sede a v stoji po\u010das vonkaj\u0161\u00edch \u010dasoviek. Vybrali 13 elitn\u00fdch cyklistov a stanovili ich VO2max, ktor\u00e9 bolo v priemere 79,8 ml\/kg\/min a maxim\u00e1lny aer\u00f3bny v\u00fdkon, ktor\u00fd bol 6,3 W\/kg.<\/strong> Ka\u017ed\u00fd z nich bol po\u017eiadan\u00fd, aby vykonal 3 vlastn\u00e9 temp\u00e1 v st\u00fapan\u00ed dlhom 3 km s priemern\u00fdm 7 % sklonom. Medzi ka\u017edou zo svojich troch j\u00e1zd mali 30 min\u00fat na zotavenie. Po\u010das v\u00fdstupu mohli vo\u013ene sedie\u0165 alebo st\u00e1\u0165, ako chceli. Ka\u017ed\u00fd z nich bol vybaven\u00fd mera\u010dom v\u00fdkonu a prenosn\u00fdm analyz\u00e1torom na zber metabolick\u00fdch a in\u00fdch fyziologick\u00fdch premenn\u00fdch, ako je pr\u00edjem kysl\u00edka alebo srdcov\u00e1 frekvencia. Vedci sledovali cyklistov v aute, z ktor\u00e9ho ozna\u010dovali, kedy cyklisti pre\u0161li zo sedu do stoja a na ako dlho.<\/p>\n

\"Climbing<\/a>
Sedie\u0165 alebo st\u00e1\u0165? \u00a9 Profimedia<\/figcaption><\/figure>\n

Medzi \u0161liapanim v stoji alebo v sede rozdiely v r\u00fdchlosti nie s\u00fa<\/strong><\/h2>\n

V\u00e4\u010d\u0161ina z toho, \u010do v\u00fdskumn\u00edci zistili, bolo pod\u013ea ich o\u010dak\u00e1vania. Kadencia sa zn\u00ed\u017eila pri st\u00e1t\u00ed, zatia\u013e \u010do kr\u00fatiaci moment a v\u00fdkon sa zv\u00fd\u0161ili.<\/strong> Ale bolo tam nieko\u013eko prekvapen\u00ed.<\/p>\n

    \n
  • Cyklisti str\u00e1vili 22,4 % st\u00fapania v stoji.<\/li>\n
  • R\u00fdchlos\u0165 sa nel\u00ed\u0161ila medzi polohami v sede alebo v stoji. To nazna\u010duje, \u017ee st\u00e1tie pou\u017e\u00edvali na udr\u017eanie r\u00fdchlosti po\u010das strm\u0161\u00edch \u010dast\u00ed st\u00fapania.<\/li>\n
  • \u010c\u00edm dlh\u0161ie st\u00e1li, t\u00fdm ni\u017e\u0161ia bola ich kadencia. To nazna\u010duje, \u017ee pr\u00edli\u0161 dlh\u00e9 st\u00e1tie je n\u00e1ro\u010dnej\u0161ie.<\/li>\n
  • Ich metabolick\u00e9 ukazovatele, ako je VO2 a srdcov\u00e1 frekvencia HR, sa nel\u00ed\u0161ili medzi polohami v sede alebo v stoji.<\/li>\n<\/ul>\n

    Je d\u00f4le\u017eit\u00e9 poznamena\u0165, \u017ee \u010dasovka trvala menej ako 6 min\u00fat a analyzovali sa len posledn\u00e9 4 min\u00faty st\u00fapania. Zmeny vo VO2 a srdcovej frekvencii nemusia by\u0165 v tejto kr\u00e1tkej \u010dasovke badate\u013en\u00e9, ale neznamen\u00e1 to, \u017ee zmeny by boli badate\u013en\u00e9 pri dlh\u0161\u00edch st\u00fapaniach.<\/p>\n

    Vyberte si, \u010do v\u00e1m pom\u00f4\u017ee udr\u017ea\u0165 r\u00fdchlos\u0165<\/strong><\/h2>\n

    Aj ke\u010f cyklisti dok\u00e1\u017eu vyprodukova\u0165 viac energie pri st\u00e1t\u00ed, \u010das\u0165 z nej sa str\u00e1ca v d\u00f4sledku zv\u00fd\u0161en\u00e9ho odporu vetra a mechanick\u00fdch str\u00e1t, ako je k\u00fdvanie bicykla, trenie a valiv\u00fd odpor. Tento zv\u00fd\u0161en\u00fd v\u00fdkon tie\u017e nie je dlhodobo udr\u017eate\u013en\u00fd. To je d\u00f4vod, pre\u010do \u0161t\u00fadia nezaznamenala \u017eiadne rozdiely v r\u00fdchlosti.<\/p>\n

    Ak\u00e9ko\u013evek zn\u00ed\u017eenie r\u00fdchlosti je po\u010das st\u00fapania ve\u013ek\u00e9 m\u00ednus, preto\u017ee na z\u00edskanie r\u00fdchlosti sp\u00e4\u0165 je potrebn\u00e9 vynalo\u017ei\u0165 ove\u013ea viac energie.<\/strong> D\u00f4le\u017eit\u00e9 je odnies\u0165 si z tejto \u0161t\u00fadie to, \u017ee st\u00e1tie sa pou\u017e\u00edva hlavne ako sp\u00f4sob udr\u017eania r\u00fdchlosti. Sna\u017ete sa po\u010das st\u00fapania udr\u017eiava\u0165 stabiln\u00fa r\u00fdchlos\u0165, aby ste u\u0161etrili energiu. Tak ak pr\u00edde strm\u0161ia \u010das\u0165, pou\u017eite st\u00e1tie ako sp\u00f4sob, ako udr\u017ea\u0165 r\u00fdchlos\u0165.<\/p>\n

    Spr\u00e1vna poloha \u0161liapania v stoji<\/strong><\/h2>\n

    Ak m\u00e1te pocit, \u017ee \u0161liapanie v stoji v\u00e1m neumo\u017e\u0148uje vyvin\u00fa\u0165 to\u013eko sily, ko\u013eko by ste chceli, mo\u017eno to rob\u00edte nespr\u00e1vne. Tu je nieko\u013eko tipov, ako dosta\u0165 svoje telo do spr\u00e1vnej polohy.<\/p>\n

      \n
    • Trup<\/strong> \u2013 Ke\u010f vyjdete zo sedla, hrudn\u00edk a boky by sa mali nav\u00e1\u017ei\u0165 dopredu, aby ste mohli pou\u017ei\u0165 cel\u00fa v\u00e1hu tela do z\u00e1beru na ka\u017edej strane. Dostato\u010dne vpredu ste vtedy, ak sa m\u00f4\u017eete pozrie\u0165 priamo dole pred svoju stopku.<\/li>\n
    • Pa\u017ee<\/strong> \u2013 Lakte by ste mali ma\u0165 mierne pokr\u010den\u00e9. Prav\u00fd lake\u0165 smeruje dovn\u00fatra a \u013eav\u00fa ruku vystrite pri pravom dolnom \u0165ahu.<\/li>\n
    • Nohy<\/strong> \u2013 Nesna\u017ete sa dr\u017ea\u0165 p\u00e4tu smerom nadol, ako ke\u010f ste v sedle. K\u013e\u00fa\u010dom je vyu\u017eit svoju telesn\u00fa hmotnos\u0165 a tla\u010di\u0165 do ped\u00e1lov cez \u0161pi\u010dku chodidla. Va\u0161e prsty by mali smerova\u0165 mierne nadol a p\u00e4ta mierne nahor.<\/li>\n<\/ul>\n

      V \u010fal\u0161om \u010dl\u00e1nku zo s\u00e9rie sa pozrieme na \u010fal\u0161ie taktiky a v\u00fd\u017eivov\u00e9 tipy, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zbavi\u0165 sa strachu z v\u00fdstupu a sta\u0165 sa lep\u0161\u00edm cyklistom.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Mali by ste sa pri \u0161liapan\u00ed do kopca postavi\u0165 alebo zosta\u0165 sedie\u0165? Toto je \u010dasto diskutovan\u00e1 ot\u00e1zka medzi cyklistami. Pre\u010do […]<\/p>\n","protected":false},"author":170,"featured_media":15337,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,1307,514,180,1426,767,796,1219,1109,1540,263,55,161,623],"global-categories":[],"class_list":["post-15334","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-domaci-trening","tag-energia","tag-horska-cyklistika","tag-metabolizmus","tag-motivacia","tag-rychlost","tag-studia","tag-stupanie","tag-tip","tag-trenazer","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nSta\u0148te sa lep\u0161\u00edm v st\u00fapaniach \u2013 sedie\u0165 alebo st\u00e1\u0165? - We Love Cycling<\/title>\n<meta name=\"description\" content=\"Mali by ste sa pri st\u00fapan\u00ed postavi\u0165 alebo zosta\u0165 sedie\u0165? Kedy by ste sa mali postavi\u0165 a ako to urobi\u0165 dobre? 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