{"id":17458,"date":"2023-05-19T10:00:03","date_gmt":"2023-05-19T08:00:03","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=17458"},"modified":"2023-05-19T09:17:38","modified_gmt":"2023-05-19T07:17:38","slug":"aky-typ-treningu-sa-hodi-na-letape-vytrvalo-a-efektivne","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2023\/05\/19\/aky-typ-treningu-sa-hodi-na-letape-vytrvalo-a-efektivne\/","title":{"rendered":"Ak\u00fd typ tr\u00e9ningu sa hod\u00ed na L&#8217;Etape &#8211; vytrvalo a efekt\u00edvne"},"content":{"rendered":"<p><strong>V\u00a0<a href=\"https:\/\/www.welovecycling.com\/sk\/2023\/05\/08\/rozhovor-letape-je-spat-aj-s-profesionalmi\/\">prvom diele s\u00e9rie<\/a>, t\u00fdkaj\u00facej sa cyklistick\u00fdch pretekov L\u2019Etape, sme si predstavili jedn\u00e9ho z \u201epatr\u00f3nov\u201c podujatia, triatlonistu Michala Uli\u010dn\u00e9ho a\u00a0takisto preteky ako tak\u00e9. \u201eNamlsan\u00ed\u201c? \u263a Tak treba za\u010da\u0165 s\u00a0tr\u00e9ningom. Pr\u00e1ve tejto t\u00e9me sa bude venova\u0165 nasleduj\u00faci rozhovor.<\/strong><!--more--><\/p>\n<p><b>Michal, v\u00a0minulom diele si spomenul, \u017ee tieto preteky s\u00fa ur\u010den\u00e9 najm\u00e4 hobby cyklistom. Nie je v\u0161ak \u201ehobb\u00edk\u201c ako \u201ehobb\u00edk\u201c. Niektor\u00ed z\u00a0n\u00e1s u\u017e s\u00a0pretekan\u00edm maj\u00fa ist\u00e9 sk\u00fasenosti, pre in\u00fdch to bude \u201etenkr\u00e1t poprv\u00e9\u201c. \u010c\u00edm teda za\u010da\u0165 pri pr\u00edprave?<br \/>\n<\/b><em><span style=\"font-weight: 400;\">Rozp\u00edsa\u0165 cel\u00fd tr\u00e9ningov\u00fd proces by bolo asi na knihu, ale sk\u00fasim to poveda\u0165 zjednodu\u0161ene. Potrebujete vytvori\u0165 ak\u00fasi pyram\u00eddu, ktor\u00e1 bude ma\u0165 \u0161irok\u00fd z\u00e1klad, predstavuj\u00faci aer\u00f3bnu kapacitu. Na \u0148u citlivo potom nadviaza\u0165 aj intenzitu a\u00a0silu. <\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400;\">St\u00e1le by som sa v\u0161ak dr\u017eal toho, \u017ee pri za\u010d\u00ednaj\u00facom \u0161portovcovi je 80 % o\u00a0aer\u00f3bnom tr\u00e9ningu a\u00a020 % tr\u00e9ningu si potom delia sila, r\u00fdchlos\u0165, v\u00fdbu\u0161nos\u0165. Na\u0161e telo nie je stroj a\u00a0ni\u010d sa ned\u00e1 len tak ur\u00fdchli\u0165. Chce to dosta\u0165 do tr\u00e9ningu len s\u00fastavnos\u0165 a\u00a0postupnos\u0165.<\/span><\/em><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/p\/Cfv5N8zs5gR\/\">https:\/\/www.instagram.com\/p\/Cfv5N8zs5gR\/<\/a><\/p>\n<p><b>Nejde teda len o\u00a0jazdenie \u201ena objem\u201c, hoci zo za\u010diatku sez\u00f3ny s\u00fa tieto jazdy d\u00f4le\u017eit\u00e9. Ak\u00e9 r\u00f4zne cviky, resp. r\u00f4zne typy j\u00e1zd by mal tr\u00e9ningov\u00fd pl\u00e1n na tak\u00e9to jednorazov\u00e9 podujatie zah\u0155\u0148a\u0165? \u010comu sa naopak vyhn\u00fa\u0165?<br \/>\n<\/b><em><span style=\"font-weight: 400;\">\u00c1no, ako som u\u017e spom\u00ednal, 80 % je aer\u00f3bny tr\u00e9ning a\u00a0zvy\u0161ok by som rozdelil na silu, r\u00fdchlos\u0165, v\u00fdbu\u0161nos\u0165. Tieto tr\u00e9ningy s\u00fa \u0165a\u017e\u0161ie a\u00a0po tak\u00fdchto tr\u00e9ningoch regeneruje telo pomal\u0161ie,\u00a0 ale aj napriek tomu s\u00fa ve\u013emi potrebn\u00e9 pre samotn\u00fd v\u00fdkon. <\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400;\">\u010ci u\u017e na trena\u017e\u00e9ri, alebo priamo v\u00a0pr\u00edrode sa do tr\u00e9ningu vkladaj\u00fa tr\u00e9ningov\u00e9 jednotky vo vysokom za\u0165a\u017een\u00ed. \u010ci u\u017e s\u00fa to silov\u00e9 workout-y v\u00a0kopcoch, alebo \u00faseky v\u00a0tempe na rovin\u00e1ch, v\u0161ade plat\u00ed, \u017ee po t\u00fdchto tr\u00e9ningov\u00fdch jednotk\u00e1ch treba necha\u0165 telu dlh\u0161\u00ed \u010das na regener\u00e1ciu.<\/span><\/em><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/p\/Crd307WqgYK\/\">https:\/\/www.instagram.com\/p\/Crd307WqgYK\/<\/a><\/p>\n<p><b>Ke\u010f sa povie tr\u00e9ningov\u00fd pl\u00e1n, ve\u013ea \u013eud\u00ed si m\u00f4\u017ee predstavi\u0165 najm\u00e4 \u010dasov\u00e9 za\u0165a\u017eenie, ktor\u00e9 sa m\u00f4\u017ee kr\u00ed\u017ei\u0165 s\u00a0pr\u00e1cou, rodinou, in\u00fdmi povinnos\u0165ami&#8230; je teda nutn\u00e9 jazdi\u0165, resp. cvi\u010di\u0165 denne, posta\u010d\u00ed ka\u017ed\u00fd druh\u00fd de\u0148, alebo je odpor\u00fa\u010dan\u00e1 in\u00e1 intenzita tr\u00e9ningu?<br \/>\n<\/b><em><span style=\"font-weight: 400;\">Bicykel vie zabra\u0165 ve\u013ea \u010dasu, ale m\u00f4j n\u00e1zor pri hobby \u0161portovcoch je, \u017ee menej je viac. Ve\u013ea hobby \u0161portovcov pr\u00edli\u0161 tla\u010d\u00ed na objem, na intenzitu, na \u010dast\u00e9 pretekanie. Popri tr\u00e9ningu e\u0161te musia zvl\u00e1da\u0165 rodinu, pr\u00e1cu, povinnosti a\u00a0stres. Vzh\u013eadom na v\u0161etko spomenut\u00e9 sa ich telo dostane r\u00fdchlo do \u00fanavy a\u00a0progres je minim\u00e1lny. Preto som n\u00e1zoru, \u017ee je lep\u0161ie mierne ubra\u0165 a\u00a0dovoli\u0165 telu, aby stihlo regenerova\u0165. Tr\u00e9ning by samozrejme mal by\u0165 s\u00fastavn\u00fd. <\/span><\/em><\/p>\n<p><em><span style=\"font-weight: 400;\">U\u00a0m\u0148a, v\u00a0skratke, maj\u00fa zverenci v\u00a0pondelok \u201eday off\u201c , v utorok \u0165a\u017ek\u00fd anaer\u00f3bny tr\u00e9ning , streda a\u00a0\u0161tvrtok je venovan\u00e1 akt\u00edvnej regener\u00e1cii a\u00a0kompenza\u010dn\u00fdm cvi\u010deniam, v piatok je \u201etempo\u201c tr\u00e9ning a\u00a0v\u00edkend je ur\u010den\u00fd na dlh\u0161ie aer\u00f3bne jazdy. Samozrejme, t\u00e1to sch\u00e9ma nie je pravidlo.\u00a0<\/span><\/em><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/p\/CpS0xyRPft2\/\">https:\/\/www.instagram.com\/p\/CpS0xyRPft2\/<\/a><\/p>\n<p><b>\u010co tak\u00e9 intervaly? Na pretekoch sa \u010dastokr\u00e1t nastupuje, vedia intervaly pom\u00f4c\u0165 cyklistovi k\u00a0vybudovaniu v\u00e4\u010d\u0161ej v\u00fdbu\u0161nosti v\u00a0kopci?<br \/>\n<\/b><em><span style=\"font-weight: 400;\">Samozrejme, intervalov\u00fd tr\u00e9ning vie pom\u00f4c\u0165. Po tomto tr\u00e9ningu sa cyklista st\u00e1va r\u00fdchlej\u0161\u00edm a\u00a0silnej\u0161\u00edm. Taktie\u017e si zvyk\u00e1 pracova\u0165 s\u00a0lakt\u00e1tom a\u00a0nesk\u00f4r lep\u0161ie zn\u00e1\u0161a n\u00e1stupy od s\u00faperov.<\/span><\/em><\/p>\n<p><b>Cestn\u00e1 cyklistika nie je v\u00a0zap\u00e1jan\u00ed svalstva nato\u013eko komplexn\u00e1 ako horsk\u00e1 cyklistika. Oplat\u00ed sa teda zahrn\u00fa\u0165 napr\u00edklad kompenza\u010dn\u00e9 cvi\u010denia?<br \/>\n<\/b><em><span style=\"font-weight: 400;\">Kompenza\u010dn\u00e9 cvi\u010denia a\u00a0silov\u00fd tr\u00e9ning je e\u0161te u\u00a0n\u00e1s tro\u0161ka podce\u0148ovan\u00fd element v\u00a0pr\u00edprave. Pr\u00e1ve v\u00a0posil\u0148ovni viete zlep\u0161i\u0165 mobilitu bedrov\u00fdch k\u013abov, zv\u00fd\u0161i\u0165 silu va\u0161ich doln\u00fdch kon\u010dat\u00edn, spevni\u0165 stred tela a\u00a0pripravi\u0165 va\u0161e telo na dlh\u00e9 a\u00a0\u0165a\u017ek\u00e9 jazdy na bicykli. Len pre pr\u00edklad, ak by ste zlep\u0161ili mobilitu bedrov\u00fdch k\u013abov, tak sa v\u00e1\u0161 pohyb st\u00e1va ove\u013ea efekt\u00edvnej\u0161\u00edm. Va\u0161e telo sa viete dosta\u0165 do lep\u0161ej aero poz\u00edcie a\u00a0tieto dva elementy v\u00e1m vedia dohromady prida\u0165 aj 10 wattov.<\/span><\/em><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/p\/CrDoOcMqrtv\/\">https:\/\/www.instagram.com\/p\/CrDoOcMqrtv\/<\/a><\/p>\n<p><b>Na z\u00e1ver sa trochu vr\u00e1time k\u00a0minul\u00e9mu rozhovoru. Spomenul si, \u017ee v\u00a0r\u00f4znych mest\u00e1ch na Slovensku sa organizuj\u00fa tr\u00e9ningov\u00e9 jazdy. Oplat\u00ed sa to zahrn\u00fa\u0165 do tr\u00e9ningov\u00e9ho pl\u00e1nu ako ak\u00fasi \u201esimul\u00e1ciu\u201c re\u00e1lnych pretekov?<br \/>\n<\/b><em><span style=\"font-weight: 400;\">Ur\u010dite \u00e1no. Z\u00a0mojej sk\u00fasenosti viem poveda\u0165, \u017ee sa ve\u013ea \u013eud\u00ed ob\u00e1va jazdenia v\u00a0bal\u00edku. Nah\u00e1\u0148a to strach, re\u0161pekt, ak sa r\u00fati skupina cyklistov, cca 40km\/h a\u00a0koles\u00e1 s\u00fa niekedy centimetre od seba. Vyzer\u00e1 to zlo\u017eito, ale ak \u010dlovek dodr\u017eiava pravidl\u00e1, je to jednoduch\u00e1 vec, ktor\u00e1 u\u0161etr\u00ed kopu s\u00edl. Na t\u00fdchto L\u2019Etape tr\u00e9ningoch sa to u\u010d\u00ed, opravuje a\u00a0zdokona\u013euje. \u010clovek tam vie nabra\u0165 sebavedomie a\u00a0odb\u00fara\u0165 strach.<\/span><\/em><\/p>\n<p><a href=\"https:\/\/www.instagram.com\/p\/CsWd2kdItYE\/\">https:\/\/www.instagram.com\/p\/CsWd2kdItYE\/<\/a><\/p>\n<p><span style=\"font-weight: 400;\">Michalovi op\u00e4\u0165 \u010fakujeme za pou\u010dn\u00fd rozhovor, predsa len, tr\u00e9ningov\u00e9 programy m\u00e1, tak povediac, v\u00a0krvi. Ver\u00edme, \u017ee to pre mnoh\u00fdch z\u00a0v\u00e1s bude motiv\u00e1ciou vysk\u00fa\u0161a\u0165 na najbli\u017e\u0161ej jazde \u201ekopn\u00fa\u0165 do vrtule\u201c, nav\u0161t\u00edvi\u0165 fitko, \u010di prem\u00f4c\u0165 sa k\u00a0tr\u00e9ningu aj po\u010das nepohody tak, aby potom preteky dopadli \u010do najlep\u0161ie.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>V\u00a0prvom diele s\u00e9rie, t\u00fdkaj\u00facej sa cyklistick\u00fdch pretekov L\u2019Etape, sme si predstavili jedn\u00e9ho z \u201epatr\u00f3nov\u201c podujatia, triatlonistu Michala Uli\u010dn\u00e9ho a\u00a0takisto preteky [&hellip;]<\/p>\n","protected":false},"author":172,"featured_media":17460,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[478,553,115,323,1246,1307,1351,1372,767,179,190,501,1557,523,55],"global-categories":[1074],"class_list":["post-17458","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-odporucame","tag-akcia","tag-ako-na-to","tag-cestna-cyklistika","tag-cvicenie","tag-cyklisticka-komunita","tag-domaci-trening","tag-letape-slovakia","tag-letape-slovakia-by-tour-de-france","tag-motivacia","tag-preteky","tag-priprava","tag-rozhovor","tag-sezona-2023","tag-slovensko","tag-trening","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - 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