{"id":19231,"date":"2024-06-07T09:56:02","date_gmt":"2024-06-07T07:56:02","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=19231"},"modified":"2024-06-07T09:56:02","modified_gmt":"2024-06-07T07:56:02","slug":"ako-sa-pripravit-na-mtb-maraton","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/06\/07\/ako-sa-pripravit-na-mtb-maraton\/","title":{"rendered":"Ako sa pripravi\u0165 na MTB marat\u00f3n"},"content":{"rendered":"

Predpokladajme, \u017ee sa k v\u00e1m odkaz na tento \u010dl\u00e1nok nedostal len n\u00e1hodou a ste majite\u013emi aspo\u0148 jedn\u00e9ho bicykla, ktor\u00fd by sa dal bez hanby nazva\u0165 \u201ehorsk\u00fd\u201d. V tom pr\u00edpade m\u00e1te zvl\u00e1dnut\u00fa najdrah\u0161iu \u010das\u0165 pr\u00edpravy. U\u017e zost\u00e1va len t\u00e1 naj\u0165a\u017e\u0161ia.<\/strong><\/p>\n

\u010ci u\u017e sa chyst\u00e1te na svoj prv\u00fd MTB marat\u00f3n, chceli by ste post\u00fapi\u0165 z kr\u00e1tkej trate na dlh\u0161iu alebo len t\u00fa\u017eite vylep\u0161i\u0165 svoj osobn\u00fd rekord, ur\u010dite sa v\u00e1m bude hodi\u0165 nieko\u013eko tipov od sk\u00fasen\u00fdch pretek\u00e1rov, ktor\u00e9 sa mi pre v\u00e1s podarilo zhrn\u00fa\u0165 do tohto \u010dl\u00e1nku.<\/span><\/p>\n

Ako na tr\u00e9ning<\/strong><\/h2>\n

Za\u010dnime teda t\u00fdm najz\u00e1kladnej\u0161\u00edm – tr\u00e9ningom. MTB marat\u00f3ny preveria va\u0161u kond\u00edciu aj zru\u010dnosti jazdy v ter\u00e9ne.<\/strong> \u010co sa zru\u010dnosti t\u00fdka, nebude to a\u017e tak\u00e9 n\u00e1ro\u010dn\u00e9, ako pri niektor\u00fdch in\u00fdch cyklo discipl\u00ednach. Nemus\u00edte sa ob\u00e1va\u0165, \u017ee v\u00e1s prekvap\u00ed ve\u013ek\u00fd skok (ako pri downhillov\u00fdch pretekoch), krkolomn\u00e9 rockgardeny (\u010dast\u00e9 pri enduro discipl\u00ednach) alebo nebodaj organiz\u00e1tormi postaven\u00e9 prek\u00e1\u017eky. <\/span><\/p>\n

Na zvl\u00e1dnutie marat\u00f3nu posta\u010d\u00ed, ak venujete dostatok \u010dasu kondi\u010dnej pr\u00edprave a zarad\u00edte aj v\u00fdjazdy po <\/strong><\/span>\u201e<\/strong>singl\u00e1\u010doch\u201d<\/strong> (z anglick\u00e9ho <\/span>\u201e<\/span>single track\u201d – \u00fazka lesn\u00e1 cyklocesta) a be\u017en\u00fdch lesn\u00fdch cyklotras\u00e1ch. Napriek tomu tr\u00e9ning zru\u010dnost\u00ed nepodce\u0148ujte!<\/span><\/p>\n

Obtia\u017enej\u0161ie to b\u00fdva na za\u010diatku sez\u00f3ny, kedy sme \u010dastokr\u00e1t odk\u00e1zan\u00ed na pr\u00edpravu v interi\u00e9ri s trena\u017e\u00e9rom. Nesk\u00f4r, ke\u010f budete ma\u0165 najazden\u00fd dostato\u010dn\u00fd objem kilometrov, treba presun\u00fa\u0165 svoju pozornos\u0165 na jazdu v lese.<\/span><\/p>\n

Z\u00e1kruty<\/strong><\/h3>\n

\u010cudovali by ste sa, ako ve\u013emi v\u00e1m pom\u00f4\u017ee, ak sa nau\u010d\u00edte hladk\u00fd prejazd z\u00e1krutami. Natr\u00e9nujte si v bezpe\u010dnej r\u00fdchlosti prejazd z\u00e1krutou tak, aby ste museli \u010do najmenej brzdi\u0165 a n\u00e1sledne zr\u00fdch\u013eova\u0165.<\/strong> Brzden\u00edm prich\u00e1dzate o nadobudnut\u00fa energiu, zr\u00fdch\u013eovan\u00edm si uber\u00e1te z tej, ktor\u00e1 v\u00e1m e\u0161te zost\u00e1va v noh\u00e1ch.\u00a0<\/span>Z\u00e1kladn\u00e9 pravidlo je pribrzdi\u0165 si e\u0161te pred z\u00e1krutou a nie vtedy, ke\u010f u\u017e ste v nej. Ak sa v\u00e1m n\u00e1hodou stane, \u017ee do z\u00e1kruty vlet\u00edte v z\u00e1pale vzru\u0161enia pr\u00edli\u0161 r\u00fdchlo, nepanik\u00e1rte. N\u00e1hle a siln\u00e9 stla\u010denie b\u0155zd by v\u00e1s mohlo dosta\u0165 do nechcen\u00e9ho \u0161myku.<\/span><\/p>\n

Svoj poh\u013ead upriamte na v\u00fdjazd zo z\u00e1kruty (tam, kam sa CHCETE dosta\u0165) a nie na strom pri ceste (a okolo ktor\u00e9ho sa NECHCETE omota\u0165). Dr\u017ete ruky pevne, aby ste si takzvane <\/span>\u201e<\/span>nezalomili\u201d predn\u00e9 koleso a svoje \u0165a\u017eisko nad stredom bicykla. Z pohodlia kancel\u00e1rie sa to p\u00ed\u0161e \u013eahko, no povr\u00e1va sa, \u017ee jedenkr\u00e1t vidie\u0165 je lep\u0161ie, ne\u017e trikr\u00e1t za\u017ei\u0165 (a jedna hodina s in\u0161truktorom sa vyrovn\u00e1 trom hodin\u00e1m sledovania vide\u00ed na YouTube).<\/span><\/p>\n

D\u00f4verujte svojmu bicyklu (najm\u00e4, ak sa o\u0148 dobre star\u00e1te a doprajete mu pravideln\u00fd <\/span>servis<\/span><\/a>). \u010castokr\u00e1t v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165, ak bicykel nech\u00e1te robi\u0165 si svoju pr\u00e1cu bez zbyto\u010dn\u00e9ho zn\u00e1sil\u0148ovania. Uvo\u013enite k\u0155\u010dovit\u00e9 zovretie r\u00fak a nech\u00e1te svoj stroj pod sebou pracova\u0165.<\/strong> Na rozdiel od v\u00e1s bol na hltanie kore\u0148ov a in\u00fdch nerovnost\u00ed stvoren\u00fd. Matematika je v tomto pr\u00edpade jednoduch\u00e1 – \u010d\u00edm viac \u010dasu na bicykli str\u00e1vite, t\u00fdm lep\u0161ie si budete rozumie\u0165.<\/span><\/p>\n

\"Ako<\/p>\n

T\u00fd\u017ede\u0148 pred pretekmi<\/strong><\/h2>\n

Ak u\u017e m\u00e1te techniku zvl\u00e1dnut\u00fa a najazden\u00fdch prv\u00fdch tis\u00edc kilometrov v sez\u00f3ne, nem\u00f4\u017ee v\u00e1s ni\u010d prekvapi\u0165. Jedine \u017ee by\u2026<\/span><\/p>\n

Pozn\u00e1me to v\u0161etci – na\u0161e odhodlanie tr\u00e9nova\u0165 je ve\u013ek\u00e9, ale pripletie sa do toho raz rodinn\u00e1 oslava, potom nad\u010dasy v pr\u00e1ci kv\u00f4li nov\u00e9mu projektu, man\u017eel trv\u00e1 na tom, \u017ee p\u00f4jdete aj s de\u0165mi na dovolenku k moru, jedno s druh\u00fdm a vy sa spam\u00e4t\u00e1te t\u00fd\u017ede\u0148 pred pretekmi…<\/span><\/p>\n

R\u00fdchlo utrite prach zo sedla a od pondelka do piatka jazdite ka\u017ed\u00fd de\u0148 aspo\u0148 4 hodiny, pozbierajte v\u0161etky PR na Strava segmentoch a nezabudnite zaka\u017ed\u00fdm odjazdi\u0165 aspo\u0148 to\u013eko v\u00fd\u0161kov\u00fdch metrov, ko\u013eko m\u00e1 tra\u0165 na marat\u00f3ne. Aby ste do kopca ne\u0165ahali zbyto\u010dn\u00fa z\u00e1\u0165a\u017e, spravte zo seba vrch\u00e1ra t\u00fdm, \u017ee budete jes\u0165 len dusen\u00e9 kuracia prsia so zeleninou\u2026 <\/span>Nie. Toto naozaj nie je dobr\u00fd n\u00e1pad!<\/strong><\/p>\n

Posledn\u00fd t\u00fd\u017ede\u0148 pred pretekmi u\u017e kondi\u010dku nedobehnete a rozhodne to nie je dobr\u00fd \u010das na zhadzovanie nadbyto\u010dn\u00fdch kilogramov. Naopak, zamerajte sa na vyladenie toho, \u010do ste\u00a0 doteraz natr\u00e9novali a na predz\u00e1sobenie sa \u017eivinami a tekutinami.\u00a0<\/strong><\/span><\/p>\n

Za\u010diatkom t\u00fd\u017ed\u0148a e\u0161te m\u00f4\u017eete zaradi\u0165 aj intervalov\u00fa jazdu (krat\u0161ie intenz\u00edvne \u00faseky, medzi ktor\u00fdmi doprajete svojmu telu \u010das na regener\u00e1ciu). Ako sa v\u0161ak budete bl\u00ed\u017ei\u0165 ku d\u0148u <\/span>\u201e<\/span>D\u201d, zvo\u013enite, pr\u00edpadne si doprajte aj \u00fapln\u00fd pokoj od tr\u00e9ningu. Nezabudnite prij\u00edma\u0165 dostatok kvalitn\u00fdch sacharidov a ak predpove\u010f po\u010dasia hl\u00e1si vysok\u00e9 teploty, s\u00fastre\u010fte sa na pitie mno\u017estva tekut\u00edn u\u017e dva dni vopred.\u00a0<\/span><\/p>\n

\"pr\u00edprava<\/p>\n

V de\u0148 pretekov<\/strong><\/h2>\n

V\u00fdborne ste sa vyspali, nem\u00e1te \u017eiaden stres a s \u00fasmevom na per\u00e1ch sa 30 min\u00fat pred \u0161tartom idete prezentova\u0165? To v\u00e1m z\u00e1vid\u00edm\u2026<\/span><\/p>\n

Pravdepodobnej\u0161\u00ed scen\u00e1r asi bude ten, v ktorom ste ve\u010der nevedeli zaspa\u0165, r\u00e1no vst\u00e1vate ove\u013ea sk\u00f4r, ne\u017e by v\u00e1m bolo pr\u00edjemn\u00e9 a prezent\u00e1ciu ste v lep\u0161om pr\u00edpade vybavili u\u017e de\u0148 vopred. Od nervozity m\u00e1te stiahnut\u00fd \u017eal\u00fadok alebo ste zaspali a mus\u00edte sa r\u00fdchlo pon\u00e1h\u013ea\u0165 z domu? Napriek tomu sa nezabudnite dobre nara\u0148ajkova\u0165.<\/span><\/p>\n

Ak aj nem\u00e1te vo zvyku r\u00e1no jes\u0165, sk\u00faste si da\u0165 aspo\u0148 namo\u010den\u00e9 ovsen\u00e9 vlo\u010dky s ovoc\u00edm. Pozor si d\u00e1vajte na to, aby ste neexperimentovali s nov\u00fdmi <\/span>potravinami<\/span><\/a>, ktor\u00e9 by si nemuseli rozumie\u0165 s va\u0161im (mo\u017eno u\u017e beztak podr\u00e1\u017eden\u00fdm) tr\u00e1viacim syst\u00e9mom. Neza\u0165a\u017eujte svoje telo ve\u013ek\u00fdmi porciami prote\u00ednov a tukov, ktor\u00e9 by v\u00e1m spoma\u013eovali tr\u00e1venie.<\/strong><\/span><\/p>\n

V z\u00e1vislosti od toho, ak\u00e1 dlh\u00e1 tra\u0165 pretekov na v\u00e1s \u010dak\u00e1, si pripravte z\u00e1soby na doplnenie sacharidov po\u010das pretekov. Ak odhadujete, \u017ee do cie\u013ea pr\u00eddete po nieko\u013ek\u00fdch hodin\u00e1ch, spolieha\u0165 sa len na ob\u010derstvovacie stanice nie je ide\u00e1lne. Pre pokoj v du\u0161i majte pri sebe aspo\u0148 nie\u010do mal\u00e9 na doplnenie energie v pr\u00edpade n\u00fadze.<\/strong> Mne sa osved\u010dili sacharidov\u00e9 g\u00e9ly, ktor\u00e9 m\u00e1m pripraven\u00e9 na ka\u017ed\u00fa polhodinu str\u00e1ven\u00fa na trati. <\/span><\/p>\n

Samozrejme, strava pretek\u00e1rov id\u00facich takzvane <\/span>\u201e<\/span>na \u0161rot\u201d bude in\u00e1 ne\u017e pre v\u00fdletn\u00edkov, ktor\u00ed pretekaj\u00fa v aer\u00f3bnej z\u00f3ne. Nech u\u017e m\u00e1te pl\u00e1n ak\u00fdko\u013evek, aj tu plat\u00ed pravidlo – nesk\u00fa\u0161ajte nov\u00e9 doplnky v\u00fd\u017eivy prv\u00fdkr\u00e1t priamo na pretekoch. \u013dahko by sa mohlo sta\u0165, \u017ee svoje preteky ukon\u010d\u00edte pred\u010dasne, \u010dupiac za najbli\u017e\u0161\u00edm kr\u00ed\u010dkom.\u00a0<\/span><\/p>\n

\"\"<\/p>\n

Po \u0161tarte<\/strong><\/h2>\n

Je od\u0161tartovan\u00e9 a vy sa c\u00edtite pln\u00ed odhodlania. Bal\u00edk pretek\u00e1rov sa vrhol ne\u00faprosn\u00fdm tempom do prv\u00e9ho st\u00fapania a vy spolu s n\u00edm. Pozor na to, aby ste hne\u010f v \u00favode nevystrie\u013eali v\u0161etky svoje n\u00e1boje.<\/strong> Na pretekoch v\u00e1m v \u017eil\u00e1ch koluje adrenal\u00edn, ktor\u00fd v\u00e1s \u017eenie k lep\u0161\u00edm v\u00fdkonom. To je v\u0161etko \u00faplne v poriadku. Sledujte si ale, \u010di u\u017e za pomoci nejak\u00e9ho chytr\u00e9ho mera\u010da alebo len star\u00fdm dobr\u00fdm odhadom, svoje <\/span>\u201e<\/span>\u010derven\u00e9 \u010d\u00edsla\u201d. <\/span><\/p>\n

Nem\u00e1 zmysel dobieha\u0165 najr\u00fdchlej\u0161iu skupinu, ak si netr\u00fafate dr\u017ea\u0165 sa s nimi a\u017e do konca a zabojova\u0165 o prejazd cie\u013eovou p\u00e1skou s rukami nad hlavou. Doteraj\u0161\u00ed tr\u00e9ning by v\u00e1m mal da\u0165 pribli\u017en\u00fa predstavu o tom, ako dlho vydr\u017e\u00edte pri ur\u010ditej z\u00e1\u0165a\u017ei. Toto sa len tak \u0161mahom \u010darovn\u00e9ho pr\u00fatika nezmen\u00ed len preto, lebo naozaj-naozaj t\u00fa\u017eite v\u0161etk\u00fdch predbehn\u00fa\u0165.<\/span><\/p>\n

\"tr\u00e9ning<\/p>\n

Na istotu<\/strong><\/h3>\n

Tra\u0165 ste si ur\u010dite vopred dobre na\u0161tudovali a viete, ko\u013eko st\u00fapan\u00ed na v\u00e1s \u010dak\u00e1. Rozlo\u017ete si teda svoje sily na cel\u00e9 preteky a rad\u0161ej sa nechajte pr\u00edjemne prekvapi\u0165, ke\u010f v poslednom kopci predbehnete svojho ob\u00e1van\u00e9ho s\u00fapera, ne\u017e nasilu dobieha\u0165 jeho tempo hne\u010f od \u0161tartu.<\/strong> Naopak, pred koncom pretekov sa zbyto\u010dne ne\u0161etrite na afterparty. <\/span><\/p>\n

V cieli budete ma\u0165 zo seba ove\u013ea lep\u0161\u00ed pocit, ak do t\u00fdch posledn\u00fdch kilometrov d\u00e1te v\u0161etky sily, ktor\u00e9 v\u00e1m e\u0161te zostali. Mo\u017eno si vrav\u00edte, \u017ee o ni\u010d nejde, aj tak skon\u010d\u00edte v tabu\u013eke niekde uprostred, ale dajte na moju radu a aspo\u0148 to sk\u00faste. Napokon aj tak v\u0161etci s\u00fa\u0165a\u017e\u00edme hlavne sami so sebou.<\/span><\/p>\n

No a na z\u00e1ver u\u017e len jedna star\u00e1 m\u00fadros\u0165: Marat\u00f3ny sa vyhr\u00e1vaj\u00fa v st\u00fapan\u00ed, nie v zjazdoch.<\/strong> S\u00fastre\u010fte sa na rozumn\u00e9 rozlo\u017eenie sily pri v\u00fdstupe a zjazdujte len tak r\u00fdchlo, ako dobre viete reagova\u0165 na ne\u010dakan\u00e9 prek\u00e1\u017eky a z\u00e1kruty. Vyu\u017eite zjazd na obnovenie sily a rovinky na doplnenie sacharidov a tekut\u00edn.<\/span><\/p>\n

Dr\u017e\u00edm v\u00e1m v\u0161etk\u00fdm palce a vid\u00edme sa na \u0161tarte, napr\u00edklad niektor\u00e9ho z marat\u00f3nov s\u00e9rie <\/span>\u0160koda Bike Open Tour<\/span><\/a>! \ud83d\ude42<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Predpokladajme, \u017ee sa k v\u00e1m odkaz na tento \u010dl\u00e1nok nedostal len n\u00e1hodou a ste majite\u013emi aspo\u0148 jedn\u00e9ho bicykla, ktor\u00fd by […]<\/p>\n","protected":false},"author":172,"featured_media":19232,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[191],"tags":[62,1307,180,902,532,178,412,179,190,1540,55,172],"global-categories":[1074],"class_list":["post-19231","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-odporucame","tag-bezpecnost","tag-domaci-trening","tag-horska-cyklistika","tag-horsky-bicykel","tag-jazdenie","tag-maraton","tag-mtb","tag-preteky","tag-priprava","tag-tip","tag-trening","tag-zjazd","global-categories-cycling"],"yoast_head":"\nAko sa pripravi\u0165 na MTB marat\u00f3n - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Ak ste majite\u013emi bicykla, ktor\u00fd by sa dal bez hanby nazva\u0165 \u201ehorsk\u00fd\u201d, m\u00e1te zvl\u00e1dnut\u00fa najdrah\u0161iu \u010das\u0165 pr\u00edpravy. 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