{"id":2021,"date":"2017-10-07T18:18:29","date_gmt":"2017-10-07T16:18:29","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=2021"},"modified":"2017-12-18T13:01:55","modified_gmt":"2017-12-18T12:01:55","slug":"caste-chyby-zaciatocnikov","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2017\/10\/07\/caste-chyby-zaciatocnikov\/","title":{"rendered":"\u010cast\u00e9 chyby za\u010diato\u010dn\u00edkov"},"content":{"rendered":"<p><strong>Cyklistika je kr\u00e1sny \u0161port ur\u010den\u00fd pre v\u0161etk\u00fdch. Za\u010da\u0165 s \u0148ou m\u00f4\u017eete v podstate kedyko\u013evek, je v\u0161ak dobr\u00e9 vyhn\u00fa\u0165 sa niektor\u00fdm pomerne \u010dast\u00fdm chyb\u00e1m, ktor\u00e9 sa v \u00favode ve\u013emi hojne opakuj\u00fa. Na v\u00e4\u010d\u0161inu pr\u00eddete postupom \u010dasu sami, no pre\u010do si to aspo\u0148 trochu neu\u013eah\u010di\u0165, ke\u010f sa d\u00e1&#8230;<\/strong><!--more--><\/p>\n<h2><strong>Zl\u00e1 v\u00fd\u0161ka sedla<\/strong><\/h2>\n<p>Jednou z naj\u010dastej\u0161\u00edch ch\u00fdb u za\u010diato\u010dn\u00edkov je nespr\u00e1vne nastavenie v\u00fd\u0161ky sedla. V postate sa jedn\u00e1 o nastavenie, ktor\u00e9 m\u00e1 najv\u00e4\u010d\u0161\u00ed vplyv na v\u00e1\u0161 celkov\u00fd v\u00fdkon a komfort a ktor\u00e9mu sa oplat\u00ed venova\u0165 p\u00e1r min\u00fat \u010dasu. Pr\u00edli\u0161 n\u00edzko a bud\u00fa v\u00e1s poriadne p\u00e1li\u0165 stehn\u00e1, pr\u00edli\u0161 vysoko a budete sa na sedle \u201eprekl\u00e1pa\u0165\u201c, \u010do sa prejav\u00ed boles\u0165ou chrbta. Samozrejme, \u00faplne detailn\u00e9 doladenie je v\u017edy ot\u00e1zkou \u010dasu, no z\u00e1kladn\u00fd odhad je ve\u013emi jednoduch\u00fd. Sta\u010d\u00ed, ak d\u00e1te k\u013euku do najni\u017e\u0161ej poz\u00edcie, sadnete si na sedlo a v pr\u00edpade, \u017ee polo\u017e\u00edte p\u00e4tu na ped\u00e1l, mala by by\u0165 va\u0161a noha takmer vystret\u00e1.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/08\/caste_chyby_01.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2024\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/08\/caste_chyby_01.jpg\" alt=\"\" width=\"1024\" height=\"683\" \/><\/a><\/p>\n<h2><strong>Vyrazi\u0165 bez z\u00e1kladn\u00fdch dielov na opravu<\/strong><\/h2>\n<p>Aj ke\u010f sa na v\u00e4\u010d\u0161ine v\u00fdjazdov ni\u010d nestane, v\u017edy je potrebn\u00e9 ma\u0165 so sebou z\u00e1kladn\u00e9 veci na opravu. Tento fakt za\u010diato\u010dn\u00edci ve\u013emi \u010dasto podce\u0148uj\u00fa a je zbyto\u010dn\u00e9 si pokazi\u0165 cel\u00fa jazdu t\u00fdm, \u017ee nem\u00e1me veci na opravu defektu alebo napr. na utiahnutie sedlovky. Na druhej strane, netreba nosi\u0165 zbyto\u010dne ve\u013ea n\u00e1radia, \u010do je zase opa\u010dn\u00fd extr\u00e9m. N\u00e1hradn\u00e1 du\u0161a (pr\u00edpadne dve), mont\u00e1\u017ena p\u00e1ka, minin\u00e1radie (s nitova\u010dom), pumpi\u010dka a n\u00e1hradn\u00e9 z\u00e1platy pre pr\u00edpad skuto\u010dne ve\u013ekej smoly. \u010cas\u0165 v\u00fdbavy sa d\u00e1 ve\u013emi dobre upevni\u0165 na bicykel, pr\u00edpadne odlo\u017ei\u0165 do niektorej z mno\u017estva kapsi\u010diek, ktor\u00e9 s\u00fa na trhu k dispoz\u00edcii. To by malo sta\u010di\u0165 na 99% probl\u00e9mov, ktor\u00e9 v\u00e1s m\u00f4\u017eu zastihn\u00fa\u0165.<\/p>\n<h2><strong>Vyrazi\u0165 bez vody a jedla<\/strong><\/h2>\n<p>Ve\u013emi \u010das\u0165ou chybou pri za\u010d\u00ednaj\u00facich cyklistoch je podcenenie pr\u00edjmu tekut\u00edn a jedla. Presn\u00e9 mno\u017estv\u00e1 s\u00fa samozrejme individu\u00e1lne, ve\u013emi \u010dasto sa v\u0161ak st\u00e1va, \u017ee \u010dlovek zab\u00fada jes\u0165 a pi\u0165. Z\u00e1kladom je pitn\u00fd re\u017eim, kedy sa sna\u017e\u00edme cca ka\u017ed\u00fdch 15 min\u00fat vypi\u0165 100-200 ml n\u00e1poja. Ide\u00e1lne s\u00fa r\u00f4zne \u0161portov\u00e9 n\u00e1poje, ale pri krat\u0161\u00edch v\u00fdjazdoch v\u00f4bec neu\u0161kod\u00ed ani \u010dist\u00e1 voda. Ak m\u00e1te v pl\u00e1ne \u00eds\u0165 dlh\u0161ie ako hodinu, ur\u010dite si priho\u010fte do vrecka aj nejak\u00fa \u201etra\u0165ovku\u201c. Najm\u00e4 zo za\u010diatku, kedy e\u0161te nem\u00e1me vybudovan\u00fd tak\u00fd efekt\u00edvny aer\u00f3bny metabolizmus, teda schopnos\u0165 vyu\u017e\u00edva\u0165 prim\u00e1rne tuk z vlastn\u00fdch z\u00e1sob. Dobr\u00fdm zvykom je ka\u017ed\u00fdch cca 30 min. nie\u010do men\u0161ie zjes\u0165, \u010do n\u00e1m pom\u00f4\u017ee pred\u00eds\u0165 stavu \u00fapln\u00e9ho vy\u010derpania energetick\u00fdch z\u00e1sob, ktor\u00e9mu cyklisti hovoria \u201ehla\u010f\u00e1k\u201c.<\/p>\n<p><a href=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/08\/caste_chyby_02.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"alignnone size-full wp-image-2025\" src=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/08\/caste_chyby_02.jpg\" alt=\"\" width=\"1024\" height=\"566\" \/><\/a><\/p>\n<h2><strong>Nedoplnenie energie po v\u00fdjazde<\/strong><\/h2>\n<p>\u010eal\u0161ou chybou, ktor\u00e1 s\u00favis\u00ed s v\u00fd\u017eivou, je dop\u013a\u0148anie energie po v\u00fdjazde. Ve\u013emi \u010dasto sa st\u00e1va, \u017ee po skon\u010den\u00ed v\u00fdletu odlo\u017e\u00edme bicykel, osprchujeme sa a za\u010dneme sa hne\u010f venova\u0165 in\u00fdm veciam. Ne\u017e sa potom dostaneme k jedlu, prejde pomerne dlh\u00fd \u010das, \u010do je dos\u0165 ve\u013ek\u00e1 chyba. Po ka\u017edom, \u010do len trochu intenz\u00edvnej\u0161om v\u00fdjazde, by sme nemali zabudn\u00fa\u0165 okam\u017eite doplni\u0165 z\u00e1kladn\u00e9 \u017eiviny. Ide\u00e1lny je \u0161peci\u00e1lny \u201epotr\u00e9ningov\u00fd\u201c n\u00e1poj, ale v\u00fdborne posl\u00fa\u017ei aj ovocie, jogurt, pr\u00edpadne nejak\u00fd sendvi\u010d &#8211; mo\u017enost\u00ed je skuto\u010dne ve\u013ea, no treba myslie\u0165 na fakt, aby toto jedlo dok\u00e1zalo va\u0161e telo \u013eahko tr\u00e1vi\u0165. Ide\u00e1lne je doplni\u0165 aspo\u0148 50 g sacharidov (op\u00e4\u0165 z\u00e1vis\u00ed od va\u0161ej hmotnosti) a cca 20 g bielkov\u00edn. T\u00fdm dod\u00e1me telu z\u00e1kladn\u00e9 \u017eiviny na na\u0161tartovanie regener\u00e1cie a z\u00edskame \u010das na ostatn\u00e9 veci. Po nejakom \u010dase by sme nemali zabudn\u00fa\u0165 na \u201eklasick\u00e9\u201c hlavn\u00e9 jedlo.<\/p>\n<h2><strong>Pr\u00edli\u0161 ve\u013ea &#8211; pr\u00edli\u0161 skoro<\/strong><\/h2>\n<p>Cyklistika je vo svojej podstate pomerne n\u00e1ro\u010dn\u00fd \u0161port \u2013 je to neprirodzen\u00fd pohyb, ktor\u00fd mus\u00ed telo vykon\u00e1va\u0165 po dlh\u00fa dobu. Na druhej strane, je extr\u00e9mne z\u00e1bavn\u00e1 a n\u00e1vykov\u00e1 (a to je aj hlavn\u00fd d\u00f4vod, pre\u010do n\u00e1s tak bav\u00ed). Netreba v\u0161ak zab\u00fada\u0165 na z\u00e1kladn\u00fa vec. Zvy\u0161ova\u0165 z\u00e1\u0165a\u017e postupne a hlavne pri tom vydr\u017ea\u0165. Nem\u00f4\u017eete \u010daka\u0165, \u017ee po p\u00e1r t\u00fd\u017ed\u0148och jazdenia vydr\u017e\u00edte bez probl\u00e9mov v skupine vytr\u00e9novan\u00fdch jazdcov. Pr\u00edpadne tam vydr\u017e\u00edte, ale len po dobu p\u00e1r min\u00fat. To je samozrejme demotivuj\u00face, no v prvom rade si mus\u00edte vybudova\u0165 dobr\u00fd z\u00e1klad, \u010do trv\u00e1 mesiace. Preto najm\u00e4 zo za\u010diatku je dobr\u00e9 vyr\u00e1\u017ea\u0165 na v\u00fdjazdy s podobne tr\u00e9novan\u00fdmi alebo s\u00f3lo, aby ste si mohli tempo kontrolova\u0165 pod\u013ea seba. Rovnako za\u010d\u00ednal ka\u017ed\u00fd z t\u00fdch r\u00fdchlych jazdcov, ktor\u00fdch vid\u00edte preletie\u0165 okolo a vypracoval sa postupe. Hlavn\u00e9 je vydr\u017ea\u0165!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Cyklistika je kr\u00e1sny \u0161port ur\u010den\u00fd pre v\u0161etk\u00fdch. Za\u010da\u0165 s \u0148ou m\u00f4\u017eete v podstate kedyko\u013evek, je v\u0161ak dobr\u00e9 vyhn\u00fa\u0165 sa niektor\u00fdm [&hellip;]<\/p>\n","protected":false},"author":38,"featured_media":2023,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[4,3,2],"tags":[115,43,180,222,55,44,220],"global-categories":[],"class_list":["post-2021","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cestna-cyklisitika","category-mtb","category-zdravie-trening","tag-cestna-cyklistika","tag-cyklo-jedlo","tag-horska-cyklistika","tag-komponenty","tag-trening","tag-vyziva","tag-zaciatocnik"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u010cast\u00e9 chyby za\u010diato\u010dn\u00edkov - \u0160koda We Love Cycling Slovensko<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/sk\/2017\/10\/07\/caste-chyby-zaciatocnikov\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u010cast\u00e9 chyby za\u010diato\u010dn\u00edkov\" \/>\n<meta property=\"og:description\" content=\"Cyklistika je kr\u00e1sny \u0161port ur\u010den\u00fd pre v\u0161etk\u00fdch. Za\u010da\u0165 s \u0148ou m\u00f4\u017eete v podstate kedyko\u013evek, je v\u0161ak dobr\u00e9 vyhn\u00fa\u0165 sa niektor\u00fdm [&hellip;]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2017\/10\/07\/caste-chyby-zaciatocnikov\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2017-10-07T16:18:29+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2017-12-18T12:01:55+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2017\/08\/caste_chyby_03.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1375\" \/>\n\t<meta property=\"og:image:height\" content=\"600\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"Ondrej Ga\u0161par\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"We Love Cycling\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2017\/10\/07\/caste-chyby-zaciatocnikov\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2017\/10\/07\/caste-chyby-zaciatocnikov\/\",\"name\":\"\u010cast\u00e9 chyby za\u010diato\u010dn\u00edkov - 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