{"id":18735,"date":"2024-02-28T15:00:42","date_gmt":"2024-02-28T14:00:42","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=18735"},"modified":"2024-02-27T09:15:06","modified_gmt":"2024-02-27T08:15:06","slug":"ako-trenovat-s-wattmetrom-zony-a-treningova-zataz","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/02\/28\/ako-trenovat-s-wattmetrom-zony-a-treningova-zataz\/","title":{"rendered":"Ako tr\u00e9nova\u0165 s wattmetrom \u2013 z\u00f3ny a tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e"},"content":{"rendered":"

Mera\u010de v\u00fdkonu maj\u00fa v cyklistike hne\u010f nieko\u013eko uplatnen\u00ed. M\u00f4\u017eete ich pou\u017ei\u0165 na usmernenie v\u00e1\u0161ho v\u00fdkonu po\u010das j\u00e1zd, sledovanie tr\u00e9ningovej z\u00e1\u0165a\u017ee \u010di testovanie a meranie v\u00e1\u0161ho v\u00fdkonu. M\u00f4\u017eu v\u00e1m pom\u00f4c\u0165 dosiahnu\u0165 vyt\u00fd\u010den\u00e9 ciele, m\u00f4\u017eete v\u010faka nim objavi\u0165 aj rozv\u00edja\u0165 v\u00e1\u0161 pretek\u00e1rsky potenci\u00e1l. Pozrime sa teda bli\u017e\u0161ie na funkcie a mo\u017enosti pou\u017eitia wattmetrov.<\/strong><\/p>\n

<\/p>\n

Nastavte si z\u00f3ny v\u00fdkonu<\/b><\/h2>\n

Ak chcete wattmeter pou\u017ei\u0165 na usmernenie v\u00e1\u0161ho tr\u00e9ningu, mus\u00edte najsk\u00f4r definova\u0165 va\u0161e z\u00f3ny v\u00fdkonu. Po\u010det t\u00fdchto z\u00f3n sa pohybuje v rozmedz\u00ed 3 a\u017e 7, v z\u00e1vislosti od modelu, ktor\u00fd pou\u017e\u00edvate. Pozrime sa na 6-z\u00f3nov\u00fd model, pou\u017e\u00edvan\u00fd zna\u010dkou Zwift<\/a> na z\u00e1klade z\u00f3n, ktor\u00e9 p\u00f4vodne definoval Dr. Andy Coggan.<\/span><\/p>\n\n\n\n\n\n\n\n\n\n
Z\u00f3na<\/strong><\/td>\nPopis<\/strong><\/td>\nV\u00fdkon (% FTP)<\/strong><\/td>\nTrvanie<\/strong><\/td>\n<\/tr>\n
1<\/td>\nZotavenie<\/td>\nPod 55%<\/td>\nNeobmedzen\u00e9<\/td>\n<\/tr>\n
2<\/td>\nVytrvalos\u0165<\/td>\n56-75%<\/td>\n3+ hod\u00edn<\/td>\n<\/tr>\n
3<\/td>\nTempo<\/td>\n76-90%<\/td>\n20-60 min\u00fat<\/td>\n<\/tr>\n
4<\/td>\nLakt\u00e1tov\u00fd prah<\/td>\n91-105%<\/td>\n10-30 min\u00fat<\/td>\n<\/tr>\n
5<\/td>\nVO2Max<\/td>\n106-120%<\/td>\n3-8 min\u00fat<\/td>\n<\/tr>\n
6<\/td>\nAnaer\u00f3bna kapacita<\/td>\nNad 121%<\/td>\n30-180 sek\u00fand<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n

\u0160tandardn\u00fdm sp\u00f4sobom definovania z\u00f3n v\u00fdkonu je test funk\u010dn\u00e9ho prahov\u00e9ho v\u00fdkonu (FTP). Ak m\u00e1te wattmeter, jednoducho si spravte jazdu, kde 20 min\u00fat p\u00f4jdete tak naplno, ako len dok\u00e1\u017eete.<\/strong> Potom vezmete svoj priemern\u00fd v\u00fdkon za t\u00fdchto 20 min\u00fat a vyn\u00e1sob\u00edte ho \u010d\u00edslom 0,95 \u2013 a t\u00fdm z\u00edskate svoju hodnotu FTP.\u00a0<\/span><\/p>\n

Len pre porovnanie, ak na definovanie z\u00f3n pou\u017e\u00edvate srdcov\u00fa frekvenciu, m\u00f4\u017eete pou\u017ei\u0165 iba 5 z\u00f3n. 6. z\u00f3na je tot\u00e1lne \u00fasilie, ktor\u00e9 dok\u00e1\u017eete vydr\u017ea\u0165 len nieko\u013eko sek\u00fand<\/strong> a va\u0161a srdcov\u00e1 frekvencia nie je schopn\u00e1 reagova\u0165 dostato\u010dne r\u00fdchlo, aby bola merate\u013en\u00e1.<\/span><\/p>\n

Pou\u017eite z\u00f3ny na zacielenie na \u0161pecifick\u00e9 tr\u00e9ningov\u00e9 \u00fapravy<\/b><\/h2>\n

Ka\u017ed\u00e1 zo \u0161iestich z\u00f3n v\u00fdkonu m\u00e1, \u010do sa t\u00fdka tr\u00e9ningu, in\u00fd \u00fa\u010del. Toto m\u00f4\u017ee vyu\u017ei\u0165 v\u00e1\u0161 tr\u00e9ner, alebo vy pri predpr\u00edprave tr\u00e9ningov\u00e9ho pl\u00e1nu.<\/strong> Tu je nieko\u013eko pr\u00edkladov tr\u00e9ningov zacielen\u00fdch na lakt\u00e1tov\u00fd prah, vytrvalos\u0165 a zotavenie, ktor\u00e9 s\u00fa definovan\u00e9 z\u00f3nami v\u00fdkonu. Ke\u010f m\u00e1te wattmeter, je jednoduch\u00e9 sledova\u0165, \u010di sa dr\u017e\u00edte v po\u017eadovanom rozsahu v\u00fdkonu alebo nie. V\u010faka tomu je tr\u00e9ning ove\u013ea cielenej\u0161\u00ed a presnej\u0161\u00ed. Napr\u00edklad, ak chcete zlep\u0161i\u0165 svoju vytrvalos\u0165<\/a>, nemus\u00edte sa b\u00e1\u0165, \u017ee na to p\u00f4jdete pr\u00edli\u0161 tvrdo alebo \u013eahko \u2013 sta\u010d\u00ed sledova\u0165 v\u00e1\u0161 wattmeter.<\/span><\/p>\n

\"cestn\u00fd<\/a>
Tr\u00e9ning s wattmetrom sp\u00f4sobil revol\u00faciu v sp\u00f4sobe, ak\u00fdm cyklisti tr\u00e9nuj\u00fa a meraj\u00fa svoj pokrok. \u00a9 Profimedia<\/span><\/figcaption><\/figure>\n

Cie\u013eom dobre pripraven\u00e9ho tr\u00e9ningov\u00e9ho pl\u00e1nu nie je len dosiahnutie definovan\u00fdch z\u00f3n v\u00fdkonu po\u010das ka\u017edej individu\u00e1lnej jazdy, ale aj akumul\u00e1cia \u010dasu v z\u00f3ne po\u010das t\u00fd\u017ed\u0148ov a mesiacov. T\u00fdm budete ma\u0165 preh\u013ead o rovnov\u00e1he a rozlo\u017een\u00ed intenzity vo va\u0161om tr\u00e9ningu.<\/strong> Napr\u00edklad ve\u013emi popul\u00e1rny pr\u00edstup, naz\u00fdvan\u00fd polarizovan\u00fd tr\u00e9ning, vy\u017eaduje, aby ste 80 % \u010dasu str\u00e1vili pri \u013eahkej intenzite a 20 % pri vysokej. Bez toho, aby ste poznali svoje z\u00f3ny, je takmer nemo\u017en\u00e9 to sledova\u0165.<\/span><\/p>\n

Sledujte svoju tr\u00e9ningov\u00fa z\u00e1\u0165a\u017e<\/b><\/h2>\n

Najlep\u0161\u00edm sp\u00f4sobom, ako sa ako cyklista zlep\u0161i\u0165, je n\u00e1js\u0165 rovnov\u00e1hu medzi tr\u00e9ningovou z\u00e1\u0165a\u017eou a adekv\u00e1tnym odpo\u010dinkom.<\/strong> \u00dadaje o v\u00fdkone v\u00e1m pom\u00f4\u017eu s vysokou presnos\u0165ou pochopi\u0165, ak\u00fd n\u00e1ro\u010dn\u00fd v\u00e1\u0161 tr\u00e9ning je. Napr\u00edklad, TrainingPeaks v\u00e1m pom\u00f4\u017ee pochopi\u0165 \u00fadaje wattmetra pomocou metriky s n\u00e1zvom Training Stress Balance (TSB), v preklade rovnov\u00e1ha tr\u00e9ningovej z\u00e1\u0165a\u017ee. Porovn\u00e1va mno\u017estvo tr\u00e9ningov, ktor\u00e9 ste mali za posledn\u00fdch 7 dn\u00ed, s mno\u017estvom, ktor\u00e9 ste dosiahli za posledn\u00fdch 42 dn\u00ed, aby tak odhadol stupe\u0148 nahromadenej \u00fanavy \u010di pripravenosti na \u010fal\u0161\u00ed v\u00fdkon.<\/span><\/p>\n

Pozit\u00edvne sk\u00f3re TSB znamen\u00e1, \u017ee ste za posledn\u00fd t\u00fd\u017ede\u0148 tr\u00e9novali menej, ne\u017e bol v\u00e1\u0161 priemer za posledn\u00fdch 6 t\u00fd\u017ed\u0148ov. To nazna\u010duje, \u017ee by ste mali by\u0165 dobre odd\u00fdchnut\u00ed a pripraven\u00ed na \u010fal\u0161\u00ed t\u00fd\u017ede\u0148. Negat\u00edvne TSB znamen\u00e1, \u017ee ste tr\u00e9novali viac a prem\u00e1hate sa. Ak pou\u017e\u00edvate Stravu<\/a>, potom m\u00f4\u017eete porovna\u0165 vzorec Fitness\/Freshness s TSB, nako\u013eko s\u00fa si ve\u013emi podobn\u00e9. TSB by v\u00e1m malo pom\u00f4c\u0165 n\u00e1js\u0165 spr\u00e1vnu rovnov\u00e1hu medzi tvrd\u00fdm tr\u00e9ningom a regener\u00e1ciou.<\/span><\/p>\n

Otestujte svoj v\u00fdkon<\/b><\/h2>\n

V\u00e1\u0161 wattmeter m\u00f4\u017ee sl\u00fa\u017ei\u0165 aj ako objekt\u00edvny sp\u00f4sob testovania v\u00e1\u0161ho v\u00fdkonu. Test FTP m\u00f4\u017eete pravidelne opakova\u0165, aby ste videli, ako sa vyv\u00edja a tie\u017e aby ste udr\u017eiavali va\u0161e z\u00f3ny v\u00fdkonu aktu\u00e1lne.<\/strong> M\u00f4\u017eete v\u0161ak tie\u017e otestova\u0165 svoj v\u00fdkon v ka\u017edej z\u00f3ne meran\u00edm maxim\u00e1lneho v\u00fdkonu po\u010das 5 sek\u00fand, 1 min\u00faty, 5 min\u00fat, at\u010f. T\u00fdm odhal\u00edte va\u0161e slab\u00e9 a siln\u00e9 str\u00e1nky a budete m\u00f4c\u0165 identifikova\u0165, na \u010dom by ste mali zapracova\u0165.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Mera\u010de v\u00fdkonu maj\u00fa v cyklistike hne\u010f nieko\u013eko uplatnen\u00ed. M\u00f4\u017eete ich pou\u017ei\u0165 na usmernenie v\u00e1\u0161ho v\u00fdkonu po\u010das j\u00e1zd, sledovanie tr\u00e9ningovej z\u00e1\u0165a\u017ee […]<\/p>\n","protected":false},"author":172,"featured_media":18738,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,1307,180,674,163,55,1097,842,1626,1627,161,1628],"global-categories":[],"class_list":["post-18735","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-domaci-trening","tag-horska-cyklistika","tag-meranie","tag-strava","tag-trening","tag-vykon","tag-watt","tag-wattmeter","tag-zataz","tag-zdravie","tag-zony"],"yoast_head":"\nAko tr\u00e9nova\u0165 s wattmetrom \u2013 z\u00f3ny a tr\u00e9ningov\u00e1 z\u00e1\u0165a\u017e<\/title>\n<meta name=\"description\" content=\"S wattmetrom m\u00f4\u017eete usmer\u0148ova\u0165 \u00farove\u0148 svojich 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