{"id":15878,"date":"2022-10-12T10:00:33","date_gmt":"2022-10-12T08:00:33","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=15878"},"modified":"2022-10-11T14:36:50","modified_gmt":"2022-10-11T12:36:50","slug":"stante-sa-lepsim-jazdcom-v-kopcoch-treningove-tipy","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2022\/10\/12\/stante-sa-lepsim-jazdcom-v-kopcoch-treningove-tipy\/","title":{"rendered":"Sta\u0148te sa lep\u0161\u00edm jazdcom v kopcoch \u2013 tr\u00e9ningov\u00e9 tipy"},"content":{"rendered":"

\u0160liapanie do kopca m\u00f4\u017ee by\u0165 jednou z najv\u010fa\u010dnej\u0161\u00edch s\u00fa\u010dast\u00ed cyklistiky. Ke\u010f ste fit a dobre pripraven\u00ed, ni\u010d sa nevyrovn\u00e1 pocitu zdolania kopca na bicykli. Prejdime si sp\u00f4soby, ako tr\u00e9nova\u0165 jazdu do kopca, ktor\u00e9 m\u00f4\u017eete pou\u017ei\u0165 bez oh\u013eadu na to, ak\u00e9 dlh\u00e9 a strm\u00e9 s\u00fa kopce vo va\u0161om okol\u00ed.<\/strong><\/p>\n

<\/p>\n

Ka\u017ed\u00fd v\u00fd\u0161\u013eap si vy\u017eaduje in\u00e9 zru\u010dnosti. Krat\u0161ie st\u00fapania otestuj\u00fa va\u0161e VO2 max a schopnos\u0165 \u0161printu, zatia\u013e \u010do dlh\u00e9 st\u00fapania s\u00fa o va\u0161ej vytrvalosti a funk\u010dnom prahovom v\u00fdkone (FTP). Pre v\u00e4\u010d\u0161inu cyklistov s\u00fa dlh\u00e9 st\u00fapania pr\u00e1ve t\u00fdmi, ktor\u00e9 skuto\u010dne odhalia \u00farove\u0148 ich kond\u00edcie.<\/strong> My sa dnes zameriame na to, ako sa d\u00e1 na tieto typy v\u00fdstupov tr\u00e9nova\u0165.<\/p>\n

Opakovan\u00e9 tr\u00e9ningy kr\u00e1tkych st\u00fapan\u00ed<\/strong><\/h2>\n

Kr\u00e1tke kopce s\u00fa jedn\u00fdm z najjednoduch\u0161\u00edch sp\u00f4sobov, ako tr\u00e9nova\u0165 na ve\u013ek\u00e9 st\u00fapania. V\u0161etko, \u010do potrebujete, je relat\u00edvne mal\u00fd kopec niekde vo va\u0161om okol\u00ed, ktor\u00e9ho v\u00fd\u0161\u013eap trv\u00e1 asi 5-10 min\u00fat. Tr\u00e9ning je jednoduch\u00fd, opakovane tr\u00e9nujte v\u00fdstup a zostup hore-dolu po dobu 30 \u2013 60 min\u00fat alebo alternat\u00edvne zdolajte ur\u010dit\u00fd po\u010det opakovan\u00ed.<\/strong> Tento \u010das str\u00e1ven\u00fd \u0161liapan\u00edm do kopca v\u00e1s prin\u00fati n\u00e1js\u0165 si dobr\u00fd rytmus, preto\u017ee udr\u017ea\u0165 maxim\u00e1lne \u00fasilie tak dlho, nie je v takom \u010dasovom rozmedz\u00ed v\u00f4bec jednoduch\u00e9. Aby ste mohli dokon\u010di\u0165 v\u0161etky opakovania a na konci tr\u00e9ningu \u201enevyp\u013euli\u201d du\u0161u, tr\u00e9novanie do kopca a opakovan\u00e9 v\u00fd\u0161\u013eapy v\u00e1s nau\u010dia po\u010d\u00fava\u0165 svoje telo a tempo ka\u017ed\u00e9ho st\u00fapania spr\u00e1vne.<\/p>\n

\"Climbing<\/a>
St\u00fapanie do kopca m\u00e1 poves\u0165, \u017ee nah\u00e1\u0148a strach nov\u00fdm cyklistom a demoralizuje aj t\u00fdch so sk\u00fasenos\u0165ami. \u00a9WAYHOME.studio\/DPphoto\/Profimedia<\/figcaption><\/figure>\n

Tr\u00e9ning na rovink\u00e1ch<\/strong><\/h2>\n

Ak vo svojom bl\u00edzkom okol\u00ed nem\u00e1te \u017eiadne kopce, \u017eiaden strach, st\u00e1le m\u00f4\u017eete absolvova\u0165 tr\u00e9ningy, ktor\u00e9 zlep\u0161ia va\u0161u vytrvalos\u0165 a prahov\u00fa silu. V skuto\u010dnosti m\u00f4\u017eete tieto cvi\u010denia robi\u0165 aj doma na turbo trena\u017e\u00e9ri.<\/p>\n

Jazda na rovine pri va\u0161om prahovom tempe v\u00e1m pom\u00f4\u017ee vybudova\u0165 trval\u00fd v\u00fdkon potrebn\u00fd pri dlh\u00fdch st\u00fapaniach. Hlavn\u00fdm bodom tr\u00e9ningu je zlep\u0161enie v\u00e1\u0161ho FTP. Maxim\u00e1lneho udr\u017eate\u013en\u00e9ho v\u00fdkonu po\u010das jednej hodiny.<\/p>\n

Dlh\u00e9 st\u00fapania s\u00fa aj o celkovej v\u00fddr\u017ei. Hlavn\u00fdm cie\u013eom vytrvalostn\u00fdch tr\u00e9ningov je rozv\u00edja\u0165 pomal\u00e9 svalov\u00e9 vl\u00e1kna a tr\u00e9nova\u0165 telo, aby efekt\u00edvnej\u0161ie vyu\u017e\u00edvalo tuk ako palivo. Je tie\u017e d\u00f4le\u017eit\u00e9, aby ste na konci tr\u00e9ningu vynalo\u017eili v\u00e4\u010d\u0161ie \u00fasilie a prin\u00fatili telo maka\u0165, aj ke\u010f je unaven\u00e9.<\/strong><\/p>\n

\n
\"7-najtazsich-vrcholov-na-vystup-v-europe\"\/<\/a><\/div>
\n Odpor\u00fa\u010dame<\/a>\n <\/div>\n
\n \n

7 naj\u0165a\u017e\u0161\u00edch vrcholov na v\u00fdstup v Eur\u00f3pe<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Intervaly na \u0165a\u017e\u0161om prevode<\/strong><\/h2>\n

\u010eal\u0161ia vec, ktor\u00e1 dok\u00e1\u017ee simulova\u0165 pocit st\u00fapania, je jazda na ve\u013ekom prevode. Takto m\u00f4\u017eete tr\u00e9nova\u0165 na miernych kopcoch alebo rovin\u00e1ch. Ve\u013ek\u00fd prevod bude simulova\u0165 extra n\u00e1mahu a silu potrebn\u00fa na ot\u00e1\u010danie k\u013eukami v strmom st\u00fapan\u00ed.<\/strong> Zamerajte sa na 20-min\u00fatov\u00e9 \u00fasilie, aby ste si vybudovali silu a vytrvalos\u0165 \u0161pecifick\u00fa pre st\u00fapania.<\/p>\n

Ke\u010f si zvyknete na tak\u00fato jazdu, m\u00f4\u017eete to posun\u00fa\u0165 na vy\u0161\u0161iu \u00farove\u0148 pomocou tzv. \u201e\u0165ahania traktora\u201c. Ak chcete \u0165aha\u0165 traktor, mus\u00edte jazdi\u0165 na ve\u013ekom prevodovom stupni. Spoma\u013ete a potom znova zr\u00fdchlite, zatia\u013e \u010do st\u00e1le m\u00e1te zaraden\u00fd vysok\u00fd prevod. Pok\u00faste sa dokon\u010di\u0165 10 \u0165ahov traktora s dvoj-min\u00fatov\u00fdmi prest\u00e1vkami medzi. Seri\u00f3zna sila n\u00f4h sa dostav\u00ed \u010doskoro. <\/p>\n

Tr\u00e9nujte svoju myse\u013e<\/strong><\/h2>\n

V\u00e1\u0161 sp\u00f4sob myslenia m\u00f4\u017ee ve\u013emi ovplyvni\u0165 cel\u00fd v\u00e1\u0161 v\u00fdstup. Ka\u017ed\u00fd cyklista m\u00e1 in\u00fd sp\u00f4sob, ako zvl\u00e1da\u0165 boles\u0165 a nepohodlie z dlhodob\u00e9ho st\u00fapania. Niektor\u00ed v duchu po\u010d\u00edtaj\u00fa, niektor\u00ed sa s\u00fastre\u010fuj\u00fa na svoj dych, in\u00ed opakuj\u00fa mantru st\u00e1le dookola.<\/strong> Zaka\u017ed\u00fdm, ke\u010f rob\u00edte dlh\u00e9, \u0165a\u017ek\u00e9 st\u00fapanie alebo vy\u010derp\u00e1vaj\u00faci tr\u00e9ning, vyu\u017eite pr\u00edle\u017eitos\u0165 s\u00fastredi\u0165 sa na svoju myse\u013e. \u010co v\u00e1m pom\u00f4\u017ee preorientova\u0165 sa, ke\u010f o sebe za\u010dnete pochybova\u0165 a z\u00fafa\u0165? Starajte sa o svoju myse\u013e. Va\u0161a myse\u013e m\u00f4\u017ee by\u0165 pr\u00e1ve to, \u010do v\u00e1m pom\u00e1ha nevzda\u0165 sa pred vrcholom!<\/p>\n","protected":false},"excerpt":{"rendered":"

\u0160liapanie do kopca m\u00f4\u017ee by\u0165 jednou z najv\u010fa\u010dnej\u0161\u00edch s\u00fa\u010dast\u00ed cyklistiky. Ke\u010f ste fit a dobre pripraven\u00ed, ni\u010d sa nevyrovn\u00e1 pocitu […]<\/p>\n","protected":false},"author":170,"featured_media":15881,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,597,1307,180,1191,1481,1102,767,1109,263,55,1097,1098,652,161],"global-categories":[],"class_list":["post-15878","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cyklista","tag-domaci-trening","tag-horska-cyklistika","tag-jazda","tag-jazda-na-bicykli","tag-kopec","tag-motivacia","tag-stupanie","tag-trenazer","tag-trening","tag-vykon","tag-vykonnost","tag-vytrvalost","tag-zdravie"],"yoast_head":"\nSta\u0148te sa lep\u0161\u00edm jazdcom v kopcoch \u2013 tr\u00e9ningov\u00e9 tipy - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"\u0160liapanie do kopca m\u00f4\u017ee by\u0165 jednou z najv\u010fa\u010dnej\u0161\u00edch s\u00fa\u010dast\u00ed cyklistiky. 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