{"id":9868,"date":"2020-05-13T09:15:56","date_gmt":"2020-05-13T07:15:56","guid":{"rendered":"https:\/\/www.welovecycling.com\/sk\/?p=9868"},"modified":"2020-05-11T11:16:24","modified_gmt":"2020-05-11T09:16:24","slug":"trening-doma-ako-si-ho-spravne-prisposobit","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/sk\/2020\/05\/13\/trening-doma-ako-si-ho-spravne-prisposobit\/","title":{"rendered":"Tr\u00e9ning doma – ako si ho spr\u00e1vne prisp\u00f4sobi\u0165"},"content":{"rendered":"

V predch\u00e1dzaj\u00facich \u010dl\u00e1nkoch sme pon\u00fakli viacer\u00e9 mo\u017enosti, ako si udr\u017ea\u0165, alebo dokonca vylep\u0161i\u0165 formu po\u010das karant\u00e9ny. Hlavn\u00fdm prostriedkom k tomu bol virtu\u00e1lny tr\u00e9ning prostredn\u00edctvom trena\u017e\u00e9ra a aplik\u00e1ci\u00ed. Av\u0161ak, ak ve\u013emi neviete, ktor\u00fd model tr\u00e9ningu je pre v\u00e1s spr\u00e1vny, alebo si naopak chcete vytvori\u0165 vlastn\u00fd dom\u00e1ci tr\u00e9ningov\u00fd pl\u00e1n, potom je tento \u010dl\u00e1nok ur\u010den\u00fd pr\u00e1ve v\u00e1m.<\/strong>
\n<\/p>\n

Zredukujte tr\u00e9ningov\u00fd \u010das na polovicu<\/strong><\/h2>\n

E\u0161te predt\u00fdm, ne\u017e sa budeme venova\u0165 tr\u00e9ningov\u00fdm modelom, je d\u00f4le\u017eit\u00e9 uvedomi\u0165 si, \u017ee jazdi\u0165 na trena\u017e\u00e9ri v dom\u00e1cich podmienkach je skuto\u010dne nie\u010do in\u00e9, ne\u017e jazdi\u0165 vonku po cest\u00e1ch. Medzi \u0161tyrmi stenami sa jedna hodina tr\u00e9ningu vyrovn\u00e1 hodine ped\u00e1lovania.<\/strong> Vonku v\u0161ak tr\u00e1vite 10-15 % \u010dasu t\u00fdm, \u017ee sa jednoducho veziete a neprodukujete \u017eiaden v\u00fdkon. D\u00f4vodom je prem\u00e1vka alebo \u00faseky dole z kopca. Taktie\u017e sa neraz zastav\u00edte – napr\u00edklad na kri\u017eovatke so stopkou, pri nap\u00e1jan\u00ed sa z ved\u013eaj\u0161ej cesty alebo pri vyzliekan\u00ed\/obliekan\u00ed vesty \u010di n\u00e1vlekov. <\/p>\n

Tr\u00e9ning vo vn\u00fatri s\u00fa\u010dasne v\u00e4\u010d\u0161mi za\u0165a\u017euje ment\u00e1lny stav jazdca<\/strong>. Zatia\u013e \u010do nov\u00e1 trasa po asfalte m\u00f4\u017ee navodzova\u0165 pozit\u00edvne pocity dobrodru\u017estva a objavovania, doma to je rutina a stereotyp, ktor\u00e9ho sa len \u0165a\u017eko oprost\u00edte. Na\u0161\u0165astie, dom\u00e1ci tr\u00e9ning m\u00e1 aj svoje pozit\u00edva. Nielen\u017ee je intenz\u00edvnej\u0161\u00ed, ale taktie\u017e efekt\u00edvnej\u0161\u00ed. Tak\u017ee, bez ob\u00e1v m\u00f4\u017eete skr\u00e1ti\u0165 svoj be\u017en\u00fd tr\u00e9ningov\u00fd \u010das aj o polovicu a nepr\u00eds\u0165 o po\u017eadovan\u00e9 v\u00fdsledky tr\u00e9ningu. Pozrime sa, pre\u010do je to tak.<\/p>\n

\"\"<\/p>\n

Tr\u00e9nujte intenz\u00edvnej\u0161ie, ale z\u00e1bavne<\/strong><\/h2>\n

Ako u\u017e bolo povedan\u00e9, ke\u010f jazd\u00edte doma, meniace sa prostredie, zmena vetra alebo kvality povrchu v\u00e1s nemus\u00ed tr\u00e1pi\u0165. Ide tak o ak\u00e9si ochudobnenie. Pri dosiahnut\u00ed vrcholu st\u00fapania sa v\u00e1m nenaskytn\u00fa o\u010daruj\u00face scen\u00e9rie, k\u00e1vu v\u00e1m pod\u00e1 maxim\u00e1lne man\u017eelka a s kamar\u00e1tmi sa porozpr\u00e1vate jedine cez Skype. Aj preto sa mus\u00edte tejto situ\u00e1cii prisp\u00f4sobi\u0165<\/strong> a pr\u00eds\u0165 na to, ako tieto prvky cyklistiky nahradi\u0165. <\/p>\n

Simulujte st\u00fapanie<\/strong><\/h2>\n

Toto cvi\u010denie by malo zlep\u0161i\u0165 va\u0161u schopnos\u0165 pritla\u010di\u0165 \u201ena p\u00edlu\u201c v kopcoch. Spom\u00ednan\u00fa zmenu stereotypu dok\u00e1\u017eete dosiahnu\u0165 podvihnut\u00edm predn\u00e9ho kolesa prostredn\u00edctvom podlo\u017eky, \u010d\u00edm z\u00edskate dokonal\u00fa vrch\u00e1rsku poz\u00edciu<\/strong>. Plus, pri st\u00fapan\u00ed je potrebn\u00e9 aj zv\u00fd\u0161i\u0165 odpor trena\u017e\u00e9ra – v\u00fd\u0161kov\u00e9 metre nie s\u00fa predsa zadarmo. \u010co sa t\u00fdka intenzity tr\u00e9ningu, pri spr\u00e1vnom d\u00e1vkovan\u00ed pou\u017eijeme tzv. FTP (Functional threshold power – Funk\u010dn\u00fd prahov\u00fd v\u00fdkon). Pre pochopenie toho, \u010do to skuto\u010dne znamen\u00e1, je dobre si predstavi\u0165 situ\u00e1ciu, v ktorej idete maxim\u00e1lnym tempom, ktor\u00e9 dok\u00e1\u017eete udr\u017ea\u0165 po\u010das jednej hodiny. To je ekvivalentom 100 % FTP. Nasleduj\u00face cvi\u010denie by malo trva\u0165 48 min\u00fat.<\/p>\n

Rozjazdenie:<\/strong> 10 min\u00fat \u013eahk\u00e9ho ped\u00e1lovania
\nInterval, 4x opakovanie:<\/strong> 2 min\u00faty pri 90 % FTP, postavi\u0165 sa do ped\u00e1lov a pri 115 % FTP \u00eds\u0165 15 sek\u00fand
\nOdpo\u010dinok:<\/strong> 10 min\u00fat \u013eahk\u00e9ho ped\u00e1lovania
\nInterval, 4x opakovanie:<\/strong> 2 min\u00faty pri 90 % FTP, postavi\u0165 sa do ped\u00e1lov a pri 115 % FTP \u00eds\u0165 15 sek\u00fand
\nDokon\u010denie:<\/strong> 10 min\u00fat \u013eahk\u00e9ho ped\u00e1lovania<\/p>\n

\"\"<\/p>\n

Zmeny tempa ako pri pretekoch<\/strong><\/h2>\n

Tento model simuluje po\u017eiadavky pretekov, kedy potrebujete zmeni\u0165 vysok\u00e9 tempo – raz prida\u0165 o \u010dosi viac, inokedy zas spomali\u0165<\/strong>. Sna\u017ete sa udr\u017eiava\u0165 tri r\u00f4zne intenzity po\u010das cel\u00e9ho tr\u00e9ningu. Cel\u00e9 cvi\u010denie by malo zabra\u0165 72 min\u00fat.<\/p>\n

Rozjazdenie:<\/strong> 10 min\u00fat \u013eahk\u00e9ho ped\u00e1lovania
\nIntenzita:<\/strong> 4 min\u00faty pri 90 % FTP, 3 min\u00faty pri 100 % FTP, 1 min\u00fata pri 115 % FTP, \u013eahk\u00e9 ped\u00e1lovanie po\u010das 5 min\u00fat, 1 min\u00fata pri 115 % FTP, 3 min\u00faty pri 100 % FTP, 4 min\u00faty pri 90 % FTP
\nOdpo\u010dinok:<\/strong> 10 min\u00fat \u013eahk\u00e9ho ped\u00e1lovania
\nIntenzita:<\/strong> 4 min\u00faty pri 90 % FTP, 3 min\u00faty pri 100 % FTP, 1 min\u00fata pri 115 % FTP, \u013eahk\u00e9 ped\u00e1lovanie po\u010das 5 min\u00fat, 1 min\u00fata pri 115 % FTP, 3 min\u00faty pri 100 % FTP, 4 min\u00faty pri 90 % FTP
\nDokon\u010denie:<\/strong> 10 min\u00fat \u013eahk\u00e9ho ped\u00e1lovania<\/p>\n

Dva \u0165a\u017ek\u00e9 intervalov\u00e9 tr\u00e9ningy za t\u00fd\u017ede\u0148<\/strong><\/h2>\n

Tieto tr\u00e9ningov\u00e9 modely m\u00f4\u017eu vyzera\u0165 ako kr\u00e1tke, av\u0161ak pr\u00e1ve kv\u00f4li vysokej intenzite vo ve\u013ekej miere za\u0165a\u017euj\u00fa svalov\u00e9 partie a nervov\u00fd syst\u00e9m<\/strong>. Je d\u00f4le\u017eit\u00e9, aby ste to s nimi neprehnali. Predov\u0161etk\u00fdm v pr\u00edpade, kedy s nimi za\u010d\u00ednate. Sk\u00faste si najsk\u00f4r stanovi\u0165 dva tak\u00e9to tr\u00e9ningy za t\u00fd\u017ede\u0148 a o pridan\u00ed tretieho prem\u00fd\u0161\u013eajte a\u017e v momente, ke\u010f c\u00edtite, \u017ee ste toho schopn\u00ed. Medzi nimi samozrejme zachov\u00e1vajte de\u0148 alebo dva, kedy oddychujete. To znamen\u00e1, \u017ee si d\u00e1te 20 min\u00fat kr\u00e1tkeho a nen\u00e1ro\u010dn\u00e9ho \u201epreto\u010denia n\u00f4h\u201c, alebo vysk\u00fa\u0161ate cvi\u010denie s vlastnou hmotnos\u0165ou.<\/p>\n","protected":false},"excerpt":{"rendered":"

V predch\u00e1dzaj\u00facich \u010dl\u00e1nkoch sme pon\u00fakli viacer\u00e9 mo\u017enosti, ako si udr\u017ea\u0165, alebo dokonca vylep\u0161i\u0165 formu po\u010das karant\u00e9ny. Hlavn\u00fdm prostriedkom k tomu […]<\/p>\n","protected":false},"author":81,"featured_media":9872,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[2],"tags":[115,323,180,1100,532,763,786,1094,1109,263,55,183,161,623],"global-categories":[],"class_list":["post-9868","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zdravie-trening","tag-cestna-cyklistika","tag-cvicenie","tag-horska-cyklistika","tag-intenzita","tag-jazdenie","tag-oddych","tag-odpocinok","tag-pedalovanie","tag-stupanie","tag-trenazer","tag-trening","tag-zabava","tag-zdravie","tag-zdravy-zivotny-styl"],"yoast_head":"\nTr\u00e9ning doma - ako si ho spr\u00e1vne prisp\u00f4sobi\u0165 - \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\/2020\/05\/13\/trening-doma-ako-si-ho-spravne-prisposobit\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tr\u00e9ning doma - ako si ho spr\u00e1vne prisp\u00f4sobi\u0165\" \/>\n<meta property=\"og:description\" content=\"V predch\u00e1dzaj\u00facich \u010dl\u00e1nkoch sme pon\u00fakli viacer\u00e9 mo\u017enosti, ako si udr\u017ea\u0165, alebo dokonca vylep\u0161i\u0165 formu po\u010das karant\u00e9ny. 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