{"id":7381,"date":"2019-06-12T11:27:53","date_gmt":"2019-06-12T09:27:53","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=7381"},"modified":"2019-06-12T11:33:36","modified_gmt":"2019-06-12T09:33:36","slug":"7-tipov-ako-porazit-letne-horucavy-v-sedle-bicykla","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2019\/06\/12\/7-tipov-ako-porazit-letne-horucavy-v-sedle-bicykla\/","title":{"rendered":"7 tipov, ako porazi\u0165 letn\u00e9 hor\u00fa\u010davy v sedle bicykla"},"content":{"rendered":"

Leto je skuto\u010dne vrcholom sez\u00f3ny pre cestn\u00e9 preteky. S prebiehaj\u00facimi Grand Tour, ktor\u00e9 poskytuj\u00fa mno\u017estvo in\u0161pir\u00e1cie, sa dokonca aj rekrea\u010dn\u00ed cyklisti \u010di milovn\u00edci cvi\u010denia vo v\u0161eobecnosti, \u010doraz \u010dastej\u0161ie odd\u00e1vaj\u00fa mo\u017enosti prekona\u0165 svoje limity po\u010das t\u00fdchto letn\u00fdch mesiacov. Aj ke\u010f sa nikto nes\u0165a\u017euje na st\u00fapaj\u00face teploty, najm\u00e4 po tom, ako sme v zimn\u00fdch mesiacoch bojovali s mrazmi, jazdenie v teplom po\u010das\u00ed samo prin\u00e1\u0161a svoje \u0161pecifick\u00e9 podmienky. Spr\u00e1vna pr\u00edprava a dbanie na dostatok \u017eiv\u00edn v tele je k\u013e\u00fa\u010dom pri jazden\u00ed v teplom a vlhkom prostred\u00ed. Preto v\u00e1m prin\u00e1\u0161ame nieko\u013eko tipov, ktor\u00e9 v\u00e1m pom\u00f4\u017eu zdol\u00e1va\u0165 letn\u00e9 kilometre v sedle bicykla bez probl\u00e9mov a s \u00fasmevom na tv\u00e1ri.<\/strong><\/p>\n

Aklimatiz\u00e1cia je z\u00e1klad<\/strong><\/h2>\n

H\u00e1dam v\u0161etci m\u00e1me tendenciu jednoducho vyjs\u0165 von a jazdi\u0165 \u2013 av\u0161ak cyklistika v hor\u00facom po\u010das\u00ed si vy\u017eaduje pr\u00edpravu<\/strong>. Ak v\u00e1\u0161mu telu ned\u00e1te mo\u017enos\u0165 prisp\u00f4sobi\u0165 sa na jazdenie v teple, m\u00f4\u017eete sa ve\u013emi \u013eahko dosta\u0165 do probl\u00e9mov a z absolvovan\u00e9ho tr\u00e9ningu nez\u00edskate to\u013eko, ko\u013eko ste o\u010dak\u00e1vali. Opomenutie necha\u0165 v\u00e1\u0161mu telu priestor pre postupn\u00e9 navykanie si na prostredie, m\u00f4\u017ee rovnako zv\u00fd\u0161i\u0165 mo\u017enos\u0165 \u00farazu. K tomu, aby ste predi\u0161li t\u00fdmto nepr\u00edjemnostiam, vyu\u017eite rad\u0161ej vo\u013en\u00e9 dni medzi tr\u00e9ningami na aklimatiz\u00e1ciu, napr\u00edklad v saune alebo nav\u0161t\u00edven\u00edm jogy. Pam\u00e4tajte si, \u017ee \u010das po obede je zvy\u010dajne t\u00fdm najhor\u00facej\u0161\u00edm. Preto je lep\u0161ie sk\u00fasi\u0165 si napl\u00e1nova\u0165 jazdu r\u00e1no alebo ve\u010der.<\/p>\n

\"\"<\/a>
Hodiny jogy v\u00e1m pom\u00f4\u017eu zvykn\u00fa\u0165 si na hor\u00face prostredie.<\/figcaption><\/figure>\n

D\u00e1vajte pozor na slne\u010dn\u00e9 l\u00fa\u010de<\/strong><\/h2>\n

V\u00e4\u010d\u0161ina z n\u00e1s je obozn\u00e1men\u00e1 s vysok\u00fdm rizikom rakoviny pri sp\u00e1len\u00ed poko\u017eky, av\u0161ak, vedeli ste, \u017ee slne\u010dn\u00e9 \u017eiarenie rovnako prispieva k r\u00fdchlej\u0161iemu vzniku \u00fanavy a zr\u00fdch\u013euje v\u00e1\u0161 metabolizmus? Aj ke\u010f nakopnutie metabolizmu znie s\u013eubne, nezab\u00fadajte, \u017ee tak\u00fdto n\u00e1rast si vy\u017eaduje v\u00e4\u010d\u0161ie mno\u017estvo tekut\u00edn. Preto sa nikdy nevyd\u00e1vajte na v\u00fdjazd bez opa\u013eovacieho kr\u00e9mu<\/strong>, dokonca aj ke\u010f je \u010diasto\u010dne zamra\u010den\u00e1 obloha. S\u00fa\u010dasne je dobr\u00e9 zaobstara\u0165 si oble\u010denie s integrovanou ochranou pred slne\u010dn\u00fdmi l\u00fa\u010dmi. Medzi tak\u00e9to k\u00fasky patr\u00ed \u010diapka pod prilbu, ktor\u00e1 chr\u00e1ni hlavu, ako aj kvalitn\u00e9 rukavice.<\/p>\n

Priedu\u0161nos\u0165 na prvom mieste<\/strong><\/h2>\n

Ak hovor\u00edme o tom, ako dba\u0165 o svoje zdravie pri v\u00fdbere doplnkov na bicykel, neexistuje d\u00f4vod, pre\u010do by sme si nemohli vybra\u0165 zo \u0161irokej ponuky technicky prepracovan\u00fdch k\u00faskov v oblasti \u0161portov\u00e9ho oble\u010denia. Po\u010das letn\u00fdch mesiacov ide predov\u0161etk\u00fdm o to, vzia\u0165 si na seba len to potrebn\u00e9 minimum \u2013 neza\u0165a\u017eova\u0165 sa prebyto\u010dn\u00fdmi vrstvami<\/strong>. K tomu sa prid\u00e1va aj potreba vo\u013eby priedu\u0161n\u00e9ho \u0161atstva. Tieto k\u00fasky v\u00e1m nielen\u017ee pom\u00f4\u017eu uchova\u0165 si pohodln\u00fa teplotu tela, ale s\u00fa\u010dasne s\u00fa navrhnut\u00e9 proti zadr\u017eiavaniu potu. \u013dahk\u00e1 spodn\u00e1 vrstva je rovnako dobr\u00fdm pomocn\u00edkom pri ur\u00fdchlen\u00ed odparovania sa potu. Aj ke\u010f t\u00e1to rada bude znie\u0165 protikladne vo\u010di tomu, \u010do sme doteraz povedali, nosenie rukav\u00edc prin\u00e1\u0161a viac benefitov ne\u017e negat\u00edv \u2013 ma\u0165 dobr\u00fd a ist\u00fd grip je predsa len prioritou. Bezprst\u00e9 rukavice s\u00fa dobr\u00fdm kompromisom medzi nosen\u00edm dlh\u00fdch a nenosen\u00edm v\u00f4bec.<\/p>\n

\"\"<\/a>
\u013dahk\u00e1 spodn\u00e1 vrstva v\u00e1m m\u00f4\u017ee pom\u00f4c\u0165 zbavi\u0165 sa potu r\u00fdchlej\u0161ie.<\/figcaption><\/figure>\n

Pl\u00e1nujte si svoje jazdy strategicky<\/strong><\/h2>\n

Nezab\u00fadajte na vyu\u017e\u00edvanie geografie pri v\u00fdbere va\u0161ej bud\u00facej trasy. M\u00f4\u017ee ju o nie\u010do spr\u00edjemni\u0165 a mo\u017eno aj ozvl\u00e1\u0161tni\u0165. Vedeli ste, \u017ee teplota vzduchu kles\u00e1 o jeden stupe\u0148 s ka\u017ed\u00fdmi 100 v\u00fd\u0161kov\u00fdmi metrami<\/strong>? Pod\u013ea toho, kde b\u00fdvate, zmena smeru va\u0161ej jazdy by mohla ma\u0165 zna\u010dn\u00fd dopad na teplotu po\u010das nej. Pr\u00edmorsk\u00fd vzduch je pov\u00e4\u010d\u0161ine chladnej\u0161\u00ed \u2013 sk\u00faste si to pam\u00e4ta\u0165, ke\u010f budete ma\u0165 v bud\u00facnosti mo\u017enos\u0165 vybra\u0165 si medzi jazdou v doline vo vn\u00fatrozem\u00ed a v pr\u00edmorskej oblasti.<\/p>\n

Nezab\u00fadajte na realistick\u00e9 ciele<\/strong><\/h2>\n

Matku pr\u00edrodu jednoducho neoklamete. Bu\u010fte preto dostato\u010dne rozumn\u00ed a pam\u00e4tajte na to, \u017ee po\u010das tepl\u00e9ho d\u0148a nebudete schopn\u00ed udr\u017ea\u0165 rovnak\u00e9 tempo, ako je tomu po\u010das chladnej\u0161\u00edch dn\u00ed<\/strong>. Ak toho pred sebou m\u00e1te ve\u013ea a potrebujete preteka\u0165 aj v hor\u00facom po\u010das\u00ed, bolo by pre v\u00e1s vhodnej\u0161ie obmedzi\u0165 \u010das na rozjazdenie pred \u0161tartom aspo\u0148 o polovicu, \u010d\u00edm dok\u00e1\u017eete zn\u00ed\u017ei\u0165 MVN (mieru vn\u00edmanej n\u00e1mahy) aspo\u0148 o nieko\u013eko \u010d\u00edsel.<\/p>\n

\"\"<\/a>
Jazdci si u\u017e\u00edvaj\u00fa osvie\u017euj\u00face ochladenie po\u010das hor\u00faceho d\u0148a (1960).<\/figcaption><\/figure>\n

Hydratujte sa neust\u00e1le<\/strong><\/h2>\n

Spr\u00e1vne z\u00e1sobovanie tela tekutinami nie je ot\u00e1zkou jedn\u00e9ho d\u0148a. Pred t\u00fdm, ako sa vyd\u00e1te na nejak\u00fd ve\u013ek\u00fd v\u00fdjazd, je dobr\u00e9 sa pripravi\u0165 u\u017e v predstihu postupn\u00fdm zvy\u0161ovan\u00edm pr\u00edjmu tekut\u00edn<\/strong>, \u010d\u00edm sa zlep\u0161\u00ed aj ich absorpcia. Okrem klasick\u00e9ho pitia vody je dobr\u00e9 zvoli\u0165 aj konzum\u00e1ciu vodnat\u00e9ho ovocia a zeleniny<\/strong>, ak\u00fdmi s\u00fa mel\u00f3n alebo uhorka. Nezab\u00fadajte, \u017ee sod\u00edk pom\u00e1ha vo va\u0161om tele zadr\u017eova\u0165 tekutiny, ktor\u00e9 prij\u00edmate. Preto je odpor\u00fa\u010dan\u00e9 ma\u0165 poruke nejak\u00fd n\u00e1poj s elektrolytmi.<\/p>\n

Regenerujte spr\u00e1vne<\/strong><\/h2>\n

Odpo\u010dinok a regener\u00e1cia s\u00fa v\u017edy d\u00f4le\u017eit\u00fdm faktorom. Av\u0161ak, ak ide o podmienky zah\u0155\u0148aj\u00face vysok\u00e9 teploty, mus\u00edte by\u0165 obzvl\u00e1\u0161\u0165 opatrn\u00ed. Tr\u00e9ning bez n\u00e1sledn\u00e9ho odpo\u010dinku je sk\u00f4r \u0161kodliv\u00fd, ne\u017e pozit\u00edvny. Sk\u00faste si pripravi\u0165 nie\u010do mal\u00e9 a s\u00fdte, \u010do v\u00e1s bude \u010daka\u0165 bezprostredne po jazde, v\u010faka \u010domu dok\u00e1\u017eete doplni\u0165 z\u00e1soby energie \u010do najsk\u00f4r. Hodnotn\u00fd pokrm m\u00e1 ide\u00e1lne pomer 4:1 \u2013 uh\u013eovod\u00edkov k bielkovin\u00e1m. Nezab\u00fadajte na neust\u00e1ly pr\u00edsun tekut\u00edn e\u0161te nieko\u013eko hod\u00edn po v\u00fdjazde<\/strong>, dokonca aj ke\u010f sa nec\u00edtite v\u00fdslovene sm\u00e4dn\u00ed. Tak\u00fdto postup pom\u00f4\u017ee k r\u00fdchlej\u0161ej regener\u00e1cii a na druh\u00fd de\u0148 budete op\u00e4\u0165 pripraven\u00ed vyrazi\u0165 na \u0161vih!<\/p>\n","protected":false},"excerpt":{"rendered":"

Leto je skuto\u010dne vrcholom sez\u00f3ny pre cestn\u00e9 preteky. S prebiehaj\u00facimi Grand Tour, ktor\u00e9 poskytuj\u00fa mno\u017estvo in\u0161pir\u00e1cie, sa dokonca aj rekrea\u010dn\u00ed […]<\/p>\n","protected":false},"author":38,"featured_media":7386,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[43,567,532,566,178,285,786,649,551,793,954,179,337,568,161,623],"global-categories":[],"class_list":["post-7381","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cyklo-jedlo","tag-horucava","tag-jazdenie","tag-leto","tag-maraton","tag-oblecenie","tag-odpocinok","tag-ovocie","tag-pitny-rezim","tag-planovanie","tag-pocasie","tag-preteky","tag-regeneracia","tag-slnko","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\n7 tipov, ako porazi\u0165 letn\u00e9 hor\u00fa\u010davy v sedle bicykla - \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\/06\/12\/7-tipov-ako-porazit-letne-horucavy-v-sedle-bicykla\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"7 tipov, ako porazi\u0165 letn\u00e9 hor\u00fa\u010davy v sedle bicykla\" \/>\n<meta property=\"og:description\" content=\"Leto je skuto\u010dne vrcholom sez\u00f3ny pre cestn\u00e9 preteky. S prebiehaj\u00facimi Grand Tour, ktor\u00e9 poskytuj\u00fa mno\u017estvo in\u0161pir\u00e1cie, sa dokonca aj rekrea\u010dn\u00ed […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/sk\/2019\/06\/12\/7-tipov-ako-porazit-letne-horucavy-v-sedle-bicykla\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling Slovensko\" \/>\n<meta property=\"article:published_time\" content=\"2019-06-12T09:27:53+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2019-06-12T09:33:36+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/4\/2019\/06\/Summer-Cycling-Pexels-287398.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"1366\" \/>\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=\"Megan Flottorp\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"6\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/sk\/2019\/06\/12\/7-tipov-ako-porazit-letne-horucavy-v-sedle-bicykla\/\",\"url\":\"https:\/\/www.welovecycling.com\/sk\/2019\/06\/12\/7-tipov-ako-porazit-letne-horucavy-v-sedle-bicykla\/\",\"name\":\"7 tipov, ako porazi\u0165 letn\u00e9 hor\u00fa\u010davy v sedle bicykla - 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