{"id":6767,"date":"2019-04-09T10:55:27","date_gmt":"2019-04-09T08:55:27","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=6767"},"modified":"2019-04-23T13:14:02","modified_gmt":"2019-04-23T11:14:02","slug":"ako-zvladnut-prve-preteky-bez-starosti","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2019\/04\/09\/ako-zvladnut-prve-preteky-bez-starosti\/","title":{"rendered":"Ako zvl\u00e1dnu\u0165 prv\u00e9 preteky bez starost\u00ed?"},"content":{"rendered":"

\u010cak\u00e1 v\u00e1s prv\u00fd horsk\u00fd alebo cestn\u00fd marat\u00f3n a vy neviete, ako zvl\u00e1dnu\u0165 pr\u00edpravu bez stresu? Neviete, na \u010do si da\u0165 pozor a ako zvl\u00e1dnu\u0165 postavenie sa na \u0161tart \u010di preteky samotn\u00e9? V nasleduj\u00facom \u010dl\u00e1nku v\u00e1m sk\u00fasim pribl\u00ed\u017ei\u0165 vlastn\u00e9 sk\u00fasenosti, ktor\u00e9 mi pom\u00e1haj\u00fa zvl\u00e1da\u0165 nielen pr\u00edpravu, ale hlavne samotn\u00e9 preteky bez jedinej vr\u00e1sky na \u010dele.<\/strong><\/p>\n

Ide\u00e1lne tak, aby ste mali z pretekov a seba sam\u00e9ho dobr\u00fd pocit za ka\u017ed\u00fdch okolnost\u00ed<\/strong>, a to v pr\u00edpade ak\u00e9hoko\u013evek v\u00fdsledku, preto\u017ee marat\u00f3ny sa organizuj\u00fa pre v\u0161etk\u00fdch a nielen pre t\u00fdch na prvom mieste.<\/p>\n

\"\"<\/a><\/p>\n

Pr\u00edprava techniky \u2013 nielen defekt v\u00e1s m\u00f4\u017ee potr\u00e1pi\u0165<\/strong><\/h2>\n

Nie je ni\u010d hor\u0161ie, ako ke\u010f v polovici dobre rozbehnut\u00fdch pretekov pr\u00edde mechanick\u00fd probl\u00e9m. Dovtedy ide v\u0161etko pod\u013ea predst\u00e1v, nohy funguj\u00fa ako treba, energie je zatia\u013e st\u00e1le dos\u0165 a v tom pr\u00edde prud\u0161\u00ed stup\u00e1k, pred ktor\u00fdm zabudnete preradi\u0165. Tak sa sna\u017e\u00edte preradi\u0165 v kopci pod pln\u00fdm z\u00e1berom a zrazu pr\u00e1sk. A vy ste bez re\u0165aze. V tom lep\u0161om pr\u00edpade si naraz\u00edte niektor\u00fa \u010das\u0165 tela o predstavec, v tom hor\u0161om si to usteliete pekne ved\u013ea bicykla. Okrem bolestiv\u00e9ho p\u00e1du m\u00e1te v tom lep\u0161om pr\u00edpade probl\u00e9m s roztrhnutou re\u0165azou \u2013 v hor\u0161om pr\u00edpade aj s ohnut\u00fdm prevodn\u00edkom.<\/p>\n

Ponau\u010denie je tu jasn\u00e9, v\u017edy prera\u010fujem na \u013eah\u0161\u00ed prevod e\u0161te pod kopcom a hlavne nie pod plnou z\u00e1\u0165a\u017eou<\/strong>. No ak aj z nejak\u00e9ho d\u00f4vodu re\u0165az rupne, oprave sa nevyhnete, ak chcete preteky dokon\u010di\u0165 v sedle bicykla. Tu pom\u00f4\u017ee nitova\u010d a r\u00fdchlospojka<\/strong> na re\u0165az. S\u00fa to drobnosti, ktor\u00e9 ve\u013ea pretek\u00e1rov podce\u0148uje, no v pr\u00edpade potreby sa bez nich nezaob\u00eddete. Okrem toho, je dobr\u00e9 si technick\u00fd stav bicykla kontrolova\u0165 v\u017edy pred pretekmi.<\/p>\n

\"\"<\/a><\/p>\n

Tu patr\u00ed z\u00e1kladn\u00e1 prehliadka bicykla<\/strong>, kde by sme sa mali zamera\u0165 na celkov\u00fd technick\u00fd stav. Nezabudneme pozrie\u0165, v akom stave je samotn\u00e1 re\u0165az. Ak je vy\u0165ahan\u00e1, tak je dobr\u00e9 ju vymeni\u0165. Nemen\u00edme ju v\u0161ak p\u00e1r hod\u00edn pred pretekmi. Nov\u00e1 re\u0165az si potrebuje sadn\u00fa\u0165, aby n\u00e1m pri prera\u010fovan\u00ed takpovediac nestrie\u013eala na pastorkoch kazety a je preto ide\u00e1lne na nej spravi\u0165 minim\u00e1lne 100 km e\u0161te pred pretekmi<\/strong>.<\/p>\n

Okrem re\u0165aze kontrolujeme aj samotn\u00fa kazetu a prevodn\u00edky<\/strong>. Ak s\u00fa u\u017e za hranicou \u017eivotnosti, men\u00edme ich spolu s re\u0165azou. \u010ealej nesmieme zab\u00fada\u0165 na brzdy<\/strong>. Brzdov\u00e9 \u0161palky alebo do\u0161ti\u010dky nestoja ve\u013ea a rozhodne je to komponent, ktor\u00fd treba ma\u0165 v poriadku, ke\u010f\u017ee pri jeho zlyhan\u00ed ide doslova o \u017eivot. \u010ealej nezab\u00fadame na radenie<\/strong>, ktor\u00e9 mus\u00ed by\u0165 presn\u00e9 a hlavne nikde ni\u010d nesmie drhn\u00fa\u0165. Pri kontrole venujeme pozornos\u0165 aj pl\u00e1\u0161\u0165om, respekt\u00edve galusk\u00e1m. Db\u00e1me na to, aby bol dez\u00e9n v poriadku a bez trhl\u00edn. Pohybliv\u00e9 \u010dasti nezabudneme premaza\u0165 a pneumatiky nahusti\u0165 na spr\u00e1vny tlak.<\/p>\n

\"\"<\/a><\/p>\n

Ak by n\u00e1s n\u00e1hodou prekvapil technick\u00fd probl\u00e9m aj po\u010das pretekov, je dobr\u00e9 by\u0165 na to pripraven\u00fd. Treba ma\u0165 v\u017edy po ruke minim\u00e1lne pumpu a bu\u010f sadu na opravu defektov alebo n\u00e1hradn\u00fa du\u0161u<\/strong>. \u010eal\u0161ou dobrou vecou je tzv. multik\u013e\u00fa\u010d<\/strong>, \u010do s\u00fa vlastne z\u00e1kladn\u00e9 imbusov\u00e9 k\u013e\u00fa\u010de a skrutkova\u010de, ide\u00e1lne aj v kombin\u00e1cii s nitova\u010dom re\u0165aze.<\/p>\n

\"\"<\/a><\/p>\n

Pr\u00edprava seba sam\u00e9ho \u2013 hlavne treba jazdi\u0165 a jazdi\u0165<\/strong><\/h2>\n

Pred prv\u00fdmi pretekmi netreba hne\u010f tr\u00e9nova\u0165 intervaly, n\u00e1stupy, \u0161purty a podobne. \u00daplne sta\u010d\u00ed, ak budete ma\u0165 kr\u00e1tko pred pretekmi nieko\u013ekokr\u00e1t zvl\u00e1dnut\u00fa vzdialenos\u0165 a ide\u00e1lne aj v\u00fd\u0161kov\u00e9 metre, ktor\u00e9 p\u00f4jdete aj po\u010das pretekov<\/strong>. Ur\u010dite nebude najlep\u0161\u00ed n\u00e1pad postavi\u0165 sa na 50 a viac km horsk\u00fd alebo 130 km a viac cestn\u00fd marat\u00f3n bez toho, aby ste tak\u00fato vzdialenos\u0165 niekedy predt\u00fdm pre\u0161li. Tr\u00e9ning je tu teda jednoduch\u00fd – jazdi\u0165, jazdi\u0165 a jazdi\u0165. Doslova je to o objemoch a o zvyknut\u00ed si na nieko\u013eko hod\u00edn str\u00e1ven\u00fdch v sedle bicykla<\/strong>. Z \u00favodu sez\u00f3ny za\u010dnite sk\u00f4r s rovinami na nabratie objemov a postupne prid\u00e1vajte kopce. Nejak\u00fd \u0161peci\u00e1lny tr\u00e9ning zatia\u013e rie\u0161i\u0165 nemus\u00edte. Ak jazd\u00edte v skupine s kamar\u00e1tmi, o to lep\u0161ie sa v\u00e1m bude zvl\u00e1da\u0165 jazda v hromadnom bal\u00edku po\u010das pretekov.<\/p>\n

\"\"<\/a><\/p>\n

Stoj\u00edm na \u0161tarte. \u010co teraz? Treba pozna\u0165 svoje limity<\/strong><\/h2>\n

Pred pretekmi si treba dobre rozmyslie\u0165 a zdrav\u00fdm \u00fasudkom zv\u00e1\u017ei\u0165, kde s\u00fa va\u0161e mo\u017enosti<\/strong>. Nem\u00e1 v\u00fdznam sa tla\u010di\u0165 na \u0161tartovej \u010diare dopredu, ak nem\u00e1m s pretekmi dostato\u010dn\u00e9 sk\u00fasenosti. Naozaj pri prv\u00fdch pretekoch zabudnite na to, \u017ee budete bojova\u0165 o p\u00f3dium a nie je hanbou postavi\u0165 sa na \u0161tart pekne ku koncu \u0161tartov\u00e9ho po\u013ea. Vyhnete sa tak nepr\u00edjemnostiam spojen\u00fdm s nemo\u017enos\u0165ou zacvakn\u00fa\u0165 sa do ped\u00e1lov a hlavne na v\u00e1s nebude nikto zo sk\u00fasenej\u0161\u00edch pretek\u00e1rov zbyto\u010dne pokrikova\u0165, aby ste mu nezavadzali :). D\u00f4le\u017eit\u00e9 je aj vedie\u0165, ako za\u010da\u0165 a neodp\u00e1li\u0165 sa e\u0161te pred prvou polovicou pretekov<\/strong>. Rozhodne sa nenechajte vyburcova\u0165 hne\u010f po \u0161tartovom v\u00fdstrele. Rad\u0161ej za\u010dnite pozvo\u013ena a energiu \u0161etrite na nesk\u00f4r. Nesna\u017ete sa dr\u017ea\u0165 zubami nechtami s t\u00fdmi, ktor\u00ed na \u0161tarte st\u00e1li vpredu. Ako sa postupne rozjazd\u00edte a dostanete do svojho tempa, m\u00f4\u017eete sk\u00fasi\u0165 prida\u0165, no hlavne to nesmiete prep\u00e1li\u0165.<\/p>\n

\"\"<\/a><\/p>\n

\u010co ak mi d\u00f4jde energia? Pi\u0165 a jes\u0165 treba aj po\u010das pretekov<\/strong><\/h2>\n

Jedenie pred pretekmi je ve\u013emi individu\u00e1lne a ka\u017ed\u00e9mu vyhovuje nie\u010do in\u00e9. Niekto cca 2 hod. pred pretekmi zje pe\u010divo s d\u017eemom alebo ry\u017eu s anan\u00e1som, no a niekto si d\u00e1 nie\u010do kalorickej\u0161ie. Ja osobne m\u00e1m na sebe vysk\u00fa\u0161an\u00e9 jes\u0165 pra\u017eenicu z 3 vajec + 2 ro\u017eky, najnesk\u00f4r 3 hodiny pred \u0161tartom. Cca hodinu pred \u0161tartom e\u0161te nejak\u00fd sladk\u00fd k\u00fasok pe\u010diva, napr\u00edklad nug\u00e1tov\u00fd croissant. Je to v\u0161ak naozaj ve\u013emi individu\u00e1lne a nemus\u00ed to sedie\u0165 ka\u017ed\u00e9mu. Po\u010das pretekov nezab\u00fadame hlavne pi\u0165. Pod\u013ea intenzity a d\u013a\u017eky pretekov vol\u00edme bu\u010f hypotonick\u00fd alebo izotonick\u00fd n\u00e1poj. Osobne sk\u00f4r vol\u00edm hypotonick\u00e9, ke\u010f\u017ee s\u00fa vhodnej\u0161ie na dlh\u0161ie aktivity. Pijem priebe\u017ene a ne\u010dak\u00e1m, kedy sa ozve sm\u00e4d<\/strong>. Rad\u0161ej si ka\u017ed\u00fdch cca 15 min. uchlipnem trochu z bid\u00f3nu.<\/p>\n

Podobn\u00e9 je to aj s jedlom. Ne\u010dak\u00e1m, kedy sa ozve hlad<\/strong>. Jedlo a samotn\u00e9 doplnenie energie po\u010das pretekov rie\u0161im energetick\u00fdmi g\u00e9lmi a ty\u010dinkami. V\u00e4\u010d\u0161inou sa riadim odpor\u00fa\u010dan\u00fdm d\u00e1vkovan\u00edm v\u00fdrobcu. Na marat\u00f3noch zvykn\u00fa b\u00fdva\u0165 aj ob\u010derstvova\u010dky, ktor\u00e9 sa rozhodne neoplat\u00ed vynech\u00e1va\u0165. Je pravda, \u017ee borci, ktor\u00fdm ide o v\u00fdsledok, vynechaj\u00fa minim\u00e1lne prv\u00fa ob\u010derstvova\u010dku. No ak ste na pretekoch prv\u00fdkr\u00e1t, rozhodne to nerobte. Zastavte, nie\u010do zobnite, dajte si trochu iontov\u00e9ho n\u00e1poja a a\u017e potom pokra\u010dujte \u010falej. Nie je ni\u010d pr\u00edjemn\u00e9, ke\u010f sa v\u00e1m dostav\u00ed tzv. hla\u010f\u00e1k. Je to pocit, kedy by ste zjedli aj klince. Okrem toho, \u017ee ste hladn\u00fd ako vlk, tak za\u010d\u00ednate ma\u0165 probl\u00e9m s koncentr\u00e1ciou a o \u00fabytku s\u00edl ani nehovor\u00edm. Preto treba pi\u0165, jes\u0165, pi\u0165, jes\u0165… rad\u0161ej po tro\u0161k\u00e1ch, no \u010dastej\u0161ie<\/strong>.<\/p>\n

\n
<\/use><\/svg>\"jedlo-pocas-maratonu-nepodcenujte-prijem-energie\"\/<\/a><\/div>
\n Zdravie a tr\u00e9ning<\/a>\n <\/div>\n
\n \n

Jedlo po\u010das marat\u00f3nu – nepodce\u0148ujte pr\u00edjem energie<\/span><\/h3>\n <\/a>\n <\/div>\n <\/article>\n<\/div>\n

Som v cieli, \u010do teraz? Teraz si to hlavne u\u017e\u00edvaj!<\/strong><\/h2>\n

Pocit, ktor\u00fd sa dostav\u00ed pri prejden\u00ed cie\u013eovou p\u00e1skou, je bez oh\u013eadu na v\u00fdsledok, neop\u00edsate\u013en\u00fd. Zrazu z v\u00e1s opadne v\u0161etko, \u010do v\u00e1m pred \u0161tartom robilo starosti. Zabudnete na to, \u017ee ste po\u010das pretekov opravovali 3x defekt. Zabudnete na to, \u017ee ste mo\u017eno nitovali re\u0165az. Rovnako zabudnete na to, \u017ee v\u00e1m do\u0161la voda a len tak tak ste to zvl\u00e1dli k poslednej ob\u010derstvova\u010dke. V\u0161etko, na \u010do ste po\u010das pretekov nad\u00e1vali, v\u00e1m zrazu pr\u00edde vtipn\u00e9, dokonca aj ten najstrm\u0161\u00ed kopec, ktor\u00e9mu ste po\u010das jeho zdol\u00e1vania d\u00e1vali nepekn\u00e9 pr\u00eddavn\u00e9 men\u00e1 :). Cyklistika ako tak\u00e1 a aj samotn\u00e9 pretekanie by malo by\u0165 v\u017edy o dobrom pocite<\/strong>. V pr\u00edpade amat\u00e9rskych cyklistov ide predsa v\u017edy o z\u00e1bavu. Dobre sa zabavi\u0165, str\u00e1vi\u0165 de\u0148 v spolo\u010dnosti \u010fal\u0161\u00edch cyklo pozit\u00edvnych \u013eud\u00ed d\u00e1va priestor pre nov\u00e9 z\u00e1\u017eitky a priate\u013estv\u00e1.<\/p>\n

\"\"<\/a><\/p>\n","protected":false},"excerpt":{"rendered":"

\u010cak\u00e1 v\u00e1s prv\u00fd horsk\u00fd alebo cestn\u00fd marat\u00f3n a vy neviete, ako zvl\u00e1dnu\u0165 pr\u00edpravu bez stresu? Neviete, na \u010do si da\u0165 […]<\/p>\n","protected":false},"author":38,"featured_media":6774,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[3,191,34,352,2],"tags":[115,43,904,331,180,622,905,178,412,565,637,551,179,474,163,906,534],"global-categories":[],"class_list":["post-6767","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-mtb","category-odporucame","category-podujatia","category-udrzba","category-zdravie-trening","tag-cestna-cyklistika","tag-cyklo-jedlo","tag-defekt","tag-etapove-preteky","tag-horska-cyklistika","tag-jedlo","tag-kontrola","tag-maraton","tag-mtb","tag-naradie","tag-oprava","tag-pitny-rezim","tag-preteky","tag-rodinny-maraton","tag-strava","tag-technicky-stav","tag-ultramaraton"],"yoast_head":"\nAko zvl\u00e1dnu\u0165 prv\u00e9 preteky bez starost\u00ed? - \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\/2019\/04\/09\/ako-zvladnut-prve-preteky-bez-starosti\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Ako zvl\u00e1dnu\u0165 prv\u00e9 preteky bez starost\u00ed?\" \/>\n<meta property=\"og:description\" content=\"\u010cak\u00e1 v\u00e1s prv\u00fd horsk\u00fd alebo cestn\u00fd marat\u00f3n a vy neviete, ako zvl\u00e1dnu\u0165 pr\u00edpravu bez stresu? 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