{"id":19948,"date":"2024-12-17T17:49:15","date_gmt":"2024-12-17T16:49:15","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=19948"},"modified":"2025-02-21T13:12:58","modified_gmt":"2025-02-21T12:12:58","slug":"je-v-poriadku-v-zime-spomalit","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2024\/12\/17\/je-v-poriadku-v-zime-spomalit\/","title":{"rendered":"Je v poriadku v zime spomali\u0165"},"content":{"rendered":"

N\u00edzke teploty po\u010das zimy s\u0165a\u017euj\u00fa h\u013eadanie motiv\u00e1cie, aby sme i\u0161li jazdi\u0165. Prehov\u00e1ra\u0165 sa do jazdy na bicykli v mraziv\u00fdch teplot\u00e1ch je v\u00fdzva sama osebe. O to viac, ak ste v poku\u0161en\u00ed zosta\u0165 v teplej posteli alebo sa zvali\u0165 na pohovku s hor\u00facim n\u00e1pojom a dobr\u00fdm filmom \u010di knihou.<\/strong><\/p>\n

<\/p>\n

Aj ke\u010f je pravda, \u017ee jazda vonku v zime nie je \u00faplne ide\u00e1lnou aktivitou, st\u00e1le si ju m\u00f4\u017eete naplno u\u017ei\u0165. Nie je ni\u010d zl\u00e9 na tom v zime trochu spomali\u0165. Jazda s ni\u017e\u0161ou intenzitou m\u00e1 mnoho v\u00fdhod pre va\u0161u kond\u00edciu a du\u0161evn\u00e9 zdravie a tie\u017e v\u00e1m pom\u00f4\u017ee pripravi\u0165 sa na \u010fal\u0161iu sez\u00f3nu.<\/span><\/p>\n

Z\u017eite sa s obdob\u00edm<\/b><\/h2>\n

Predt\u00fdm, ako sa stali popul\u00e1rnymi mera\u010de v\u00fdkonu, cyklopo\u010d\u00edta\u010de a inteligentn\u00e9 dom\u00e1ce trena\u017e\u00e9ry<\/a>, bola cyklistika sez\u00f3nnym \u0161portom. Zima bola obdob\u00edm, ke\u010f bikery dopriali svojim tel\u00e1m prest\u00e1vku od jazdenia. Odlo\u017eili svojich dvojkolesov\u00fdch kamar\u00e1tov a venovali sa in\u00fdm aktivit\u00e1m, ako je pl\u00e1vanie, beh alebo ly\u017eovanie. T\u00fdm si kompenzovali jazdu na bicykli, k\u00fdm sa teploty a cesty nestali l\u00e1kavej\u0161\u00edmi.<\/span><\/p>\n

Samozrejme, nemus\u00edte po\u013eavi\u0165 v aktivit\u00e1ch \u00faplne. Ale namiesto toho, aby ste \u0161liapali vonku v mraze, nahra\u010fte jeden alebo dva tr\u00e9ningy s vysokou intenzitou t\u00fd\u017edenne trena\u017e\u00e9rom a aplik\u00e1ciou. Ale ke\u010f u\u017e ste vonku, dajte si z\u00e1le\u017ea\u0165 na tom, aby ste si u\u017eili pr\u00edrodu, svie\u017ei \u010derstv\u00fd vzduch \u010di zast\u00e1vku na k\u00e1vu.<\/span><\/p>\n

V zime jazd\u00edme pomal\u0161ie<\/b><\/strong><\/h2>\n

Ka\u017ed\u00fd cyklista, ktor\u00fd jazd\u00ed v zime, c\u00edti, \u017ee je pomal\u0161\u00ed u\u017e od prv\u00e9ho za\u0161liapnutia. Je to m\u00e4t\u00faci pocit, preto\u017ee v skuto\u010dnosti nerob\u00edte ni\u010d inak. Tak\u017ee kde je probl\u00e9m? Je dok\u00e1zan\u00e9, \u017ee v\u00e4\u010d\u0161ina cyklistov jazd\u00ed v zime asi o 4 km\/h pomal\u0161ie, a to z nieko\u013ek\u00fdch d\u00f4vodov. Jedn\u00fdm z nich je, \u017ee vzduch je v zime prirodzene hustej\u0161\u00ed a preseka\u0165 ho na bicykli vy\u017eaduje viac \u00fasilia.<\/span><\/p>\n

Ve\u013ea cyklistov jazd\u00ed na \u0161ir\u0161\u00edch pneumatik\u00e1ch, aby sa vyhli defektom aj v zime. Zv\u00e4\u010d\u0161en\u00e1 \u0161\u00edrka gumy prispieva k strate r\u00fdchlosti. A zima je tie\u017e sez\u00f3nou hust\u00fdch maz\u00edv na re\u0165aze, na ktor\u00e9 sa lep\u00ed \u0161pina z cesty. T\u00e1 sa nahromad\u00ed a s\u0165a\u017e\u00ed v\u00e1m jazdu. Aj vrstvy oble\u010denia, ktor\u00e9 potrebujete, aby ste zostali v teple, m\u00f4\u017eu sp\u00f4sobi\u0165 zn\u00ed\u017eenie va\u0161ej aerodynamiky. A pocit, \u017ee ste naobliekan\u00fd ako cibu\u013ea, v\u00e1m na r\u00fdchlosti tie\u017e nedod\u00e1.<\/span><\/p>\n

Menej zranen\u00ed<\/b><\/strong><\/h2>\n

Ke\u010f na jazdu v zime idete z\u013eahka, zni\u017eujete t\u00fdm svoje \u0161ance na zranenie. Chlad sp\u00f4sobuje obmedzen\u00fd pohyb svalov a k\u013abov, \u010do ich rob\u00ed n\u00e1chyln\u00fdmi na natiahnutie a natrhnutie pri v\u00e4\u010d\u0161om \u00fasil\u00ed. \u00c1no, intenz\u00edvna jazda v\u00e1s zahreje, ale ide to proti v\u00fdznamu celkov\u00e9ho spomalenia. A ke\u010f sa v st\u00fapan\u00ed spot\u00edte, pri jazde nadol akur\u00e1t tak premrznete.<\/span><\/p>\n

Potrebujete neust\u00e1le tvrdo jazdi\u0165, aby ste boli \u00faspe\u0161n\u00fdm cyklistom? Nie. Cesty m\u00f4\u017eu by\u0165 v zime \u0161myk\u013eav\u00e9 a menej denn\u00e9ho svetla s\u0165a\u017euje videnie a vyh\u00fdbanie sa nebezpe\u010denstv\u00e1m, ako s\u00fa v\u00fdmole, mokr\u00e9 l\u00edstie a odpad na ceste. Ke\u010f jazd\u00edte miernej\u0161\u00edm tempom, m\u00e1te viac \u010dasu na reakciu.<\/span><\/p>\n

Treba aj odpo\u010d\u00edva\u0165<\/b><\/strong><\/h2>\n

Cyklistika sa zmenila na celoro\u010dn\u00fd \u0161port. S\u00fa va\u0161e svaly bo\u013eav\u00e9 a unaven\u00e9 po mesiacoch intenz\u00edvneho tr\u00e9ningu? Ak ste doteraz tvrdo a bez prest\u00e1vky jazdili, je mo\u017en\u00e9, \u017ee ste pretr\u00e9novan\u00ed a potrebujete si odd\u00fdchnu\u0165. Ak ale nechcete \u00faplne osta\u0165 mimo bicykla, v zime je ide\u00e1lne spomali\u0165.<\/span><\/p>\n

Spomalenie v\u00e1m pom\u00f4\u017ee r\u00fdchlej\u0161ie sa zotavi\u0165 a z\u00e1rove\u0148 st\u00e1le str\u00e1vi\u0165 nejak\u00fd \u010das v sedle. Cvi\u010denia s n\u00edzkou intenzitou podporuj\u00fa regener\u00e1ciu zv\u00fd\u0161en\u00edm prietoku krvi do unaven\u00fdch svalov\u00fdch tkan\u00edv a odstr\u00e1nen\u00edm v\u0161etkej kyseliny mlie\u010dnej, ktor\u00e1 sa \u010dasom nahromadila a sp\u00f4sobuje boles\u0165 a \u00fanavu. Ak je va\u0161a zvy\u010dajn\u00e1 trasa pr\u00edli\u0161 dlh\u00e1, n\u00e1jdite si krat\u0161\u00ed okruh. Zosta\u0148te bl\u00edzko domova, aby ste si mohli da\u0165 oddych, ke\u010f to budete potrebova\u0165.<\/span><\/p>\n

A ke\u010f u\u017e hovor\u00edme o odpo\u010dinku, nebolo by skvel\u00e9 nevst\u00e1va\u0165 v zime skoro r\u00e1no, len aby ste sa z\u00fa\u010dastnili skupinovej jazdy? V t\u00fdchto skor\u00fdch hodin\u00e1ch je tma a ve\u013ek\u00e1 zima. U\u017eite si trochu viac \u010dasu pod tepl\u00fdmi prikr\u00fdvkami v posteli a napl\u00e1nujte si \u013eahk\u00fa jazdu nesk\u00f4r. Ke\u010f vyjde slnko, bude aj teplej\u0161ie.<\/span><\/p>\n

N\u00e1jdite nov\u00fa motiv\u00e1ciu<\/b><\/strong><\/h2>\n

U\u017e teraz je \u0165a\u017ek\u00e9 udr\u017ea\u0165 si motiv\u00e1ciu, vyjs\u0165 von a jazdi\u0165 v mraziv\u00fdch teplot\u00e1ch. Ak sa rozhodnete jazdi\u0165 s ni\u017e\u0161ou intenzitou, nemyslite si, \u017ee nez\u00edskate \u017eiadne v\u00fdhody. Jazdenie z\u013eahka v\u00e1m pom\u00f4\u017ee udr\u017ea\u0165 si kond\u00edciu po\u010das zimn\u00fdch mesiacov bez toho, aby ste sa museli pr\u00edli\u0161 nam\u00e1ha\u0165. Vyhnete sa aj pretr\u00e9novaniu a budete pln\u00ed motiv\u00e1cie do pekn\u00e9ho po\u010dasia a novej sez\u00f3ny.<\/span><\/p>\n

V pr\u00edpade t\u00fdch, ktor\u00ed len za\u010dali s cyklistikou, je \u0165a\u017ek\u00e9 odlo\u017ei\u0165 v zime bicykel, ak s\u00fa st\u00e1le pre tento \u0161port nad\u0161en\u00ed a chc\u00fa jazdi\u0165 \u010do najviac. Vracaj\u00fa sa tak k jazde pln\u00ed nad\u0161enia a nabit\u00ed energiou na \u010fal\u0161\u00ed v\u00fdlet. Rovnak\u00fd princ\u00edp \u013eahko plat\u00ed aj pri jazden\u00ed v zime. Cho\u010fte na jazdu, ale ukon\u010dite ju sk\u00f4r, ne\u017e budete naozaj chcie\u0165. Jar prich\u00e1dza r\u00fdchlo a vy tak budete viac motivovan\u00ed ako kedyko\u013evek predt\u00fdm.<\/span><\/p>\n

\"Winter<\/a>
Pri jazde v mraziv\u00fdch teplot\u00e1ch je potrebn\u00e1 ist\u00e1 ment\u00e1lna pr\u00edprava, s ktor\u00e1 v lete jednoducho nie je potrebn\u00e1. <\/span>\u00a9 Profimedia<\/figcaption><\/figure>\n

Pribrzdite<\/b><\/strong><\/h2>\n

Rodina, priatelia, pr\u00e1ca a mnoho \u010fal\u0161ieho s\u00faper\u00ed o n\u00e1\u0161 \u010das a pozornos\u0165. Je tu podvedom\u00fd tlak na vy\u0161\u0161iu efektivitu, produktivitu a v\u00fdsledky. Chceme okam\u017eit\u00fa odozvu. M\u00f4\u017eeme poci\u0165ova\u0165 podvedom\u00fd tlak, aby sme porazili najr\u00fdchlej\u0161ieho jazdca alebo prebrali napr\u00edklad segment KOM.<\/span><\/p>\n

Pri jazde v zime si sta\u010d\u00ed poveda\u0165 \u201edos\u0165\u201c a ubra\u0165 zo seba tlak. Zos\u00faladi\u0165 \u017eivot, pr\u00e1cu, rodinu<\/a> a tr\u00e9ning nie je jednoduch\u00e9. Nie sme stroje a mus\u00edme sa vyhn\u00fa\u0165 rozpt\u00fdleniam a poveda\u0165 \u201enie\u201c tlaku na udr\u017eiavanie tempa \u2013 obrazne aj doslova.<\/span><\/p>\n

Pomal\u0161ia jazda v\u00e1s m\u00f4\u017ee zr\u00fdchli\u0165<\/b><\/strong><\/h2>\n

Jazda pri ni\u017e\u0161\u00edch intenzit\u00e1ch nemus\u00ed p\u00f4sobi\u0165 kon\u0161trukt\u00edvne, ale opak je pravdou. \u010co rozumieme pod pojmom ni\u017e\u0161ie intenzity? Hovor\u00edme o snah\u00e1ch v z\u00f3ne 2, ktor\u00e9 mo\u017eno op\u00edsa\u0165 tak, \u017ee sme schopn\u00ed rozpr\u00e1va\u0165 sa, ale zase nie udr\u017eiava\u0165 stabiln\u00fa konverz\u00e1ciu na bicykli. Z\u00f3na 2 predstavuje asi asi 55 a\u017e 75 % va\u0161ej maxim\u00e1lnej tepovej frekvencie. Ak ste podst\u00fapili skuto\u010dn\u00fd test lakt\u00e1tov\u00e9ho prahu v laborat\u00f3rnom prostred\u00ed, toto je v\u00e1\u0161 ide\u00e1lny referen\u010dn\u00fd bod.<\/span><\/p>\n

V\u0161etky svaly sa skladaj\u00fa z r\u00fdchlych a pomal\u00fdch svalov\u00fdch tkan\u00edv. Ak chcete by\u0165 \u00faspe\u0161n\u00fdm jazdcom, mus\u00edte rozv\u00edja\u0165 oboje, preto\u017ee ka\u017ed\u00fd typ prispieva k cyklistick\u00e9mu \u00faspechu. Tvrd\u00e9 a intenz\u00edvne intervaly tr\u00e9nuj\u00fa r\u00fdchle \u0161klbanie tkan\u00edv, ale ako ved\u013eaj\u0161\u00ed produkt produkuj\u00fa kyselinu mlie\u010dnu.<\/span><\/p>\n

S\u00fa to pomal\u00e9 tkaniv\u00e1, ktor\u00e9 odv\u00e1dzaj\u00fa kyselinu mlie\u010dnu z na\u0161ich svalov, aby zabr\u00e1nili bolesti a \u00fanave. Jazdenie v z\u00f3ne 2 tri dni v t\u00fd\u017edni je ide\u00e1lne na s\u00fastredenie sa na zlep\u0161enie funkcie pomal\u00fdch tkan\u00edv. Spomalenie v zime v\u00e1m pom\u00f4\u017ee vybudova\u0165 si pevn\u00fd aer\u00f3bny z\u00e1klad a tie\u017e vytrvalos\u0165 potrebn\u00fa na intervaly vy\u0161\u0161ej intenzity. Ak ste na ceste k schudnutiu, tr\u00e9ning v z\u00f3ne 2 spa\u013euje aj viac tuku.<\/span><\/p>\n

Tak\u017ee z du\u0161evn\u00fdch, fyzick\u00fdch a fyziologick\u00fdch d\u00f4vodov je v poriadku po\u0148a\u0165 to v zime tro\u0161ku pomal\u0161ie. M\u00f4\u017eete si dopria\u0165 odpo\u010dinok, zosta\u0165 motivovan\u00ed, minimalizova\u0165 \u0161ance na zranenie a rozv\u00edja\u0165 d\u00f4le\u017eit\u00e9 pomal\u00e9 svalov\u00e9 tkaniv\u00e1. Ke\u010f budete nabud\u00face na bicykli, s\u00fastre\u010fte sa na pozit\u00edvne aspekty svojej jazdy a u\u017eite si dan\u00fd moment. S\u00fastre\u010fte sa na seba a nie na pomyseln\u00e9 preteky so svetom.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00edzke teploty po\u010das zimy s\u0165a\u017euj\u00fa h\u013eadanie motiv\u00e1cie, aby sme i\u0161li jazdi\u0165. Prehov\u00e1ra\u0165 sa do jazdy na bicykli v mraziv\u00fdch teplot\u00e1ch […]<\/p>\n","protected":false},"author":191,"featured_media":19950,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[559,619,115,546,180,532,767,55,161,623,317],"global-categories":[],"class_list":["post-19948","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-bicykel","tag-bicyklovanie","tag-cestna-cyklistika","tag-cyklistika","tag-horska-cyklistika","tag-jazdenie","tag-motivacia","tag-trening","tag-zdravie","tag-zdravy-zivotny-styl","tag-zima"],"yoast_head":"\nJe v poriadku v zime spomali\u0165 - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"description\" content=\"Cyklistika sa zmenila na celoro\u010dn\u00fd \u0161port. 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