{"id":24882,"date":"2021-05-28T00:01:00","date_gmt":"2021-05-27T22:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/cyklistika-pro-zacatecniky-10-tipu-jak-se-dostat-do-formy-k-jizde-na-kole\/"},"modified":"2021-09-15T13:30:24","modified_gmt":"2021-09-15T11:30:24","slug":"cyklistika-pro-zacatecniky-10-tipu-jak-se-dostat-do-formy-k-jizde-na-kole","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/cyklistika-pro-zacatecniky-10-tipu-jak-se-dostat-do-formy-k-jizde-na-kole\/","title":{"rendered":"Cyklistika pro za\u010d\u00e1te\u010dn\u00edky: 10 tip\u016f jak se dostat do formy k j\u00edzd\u011b na kole"},"content":{"rendered":"

<\/b>Z\u00edsk\u00e1n\u00ed kondice pro j\u00edzdu na kole se m\u016f\u017ee zd\u00e1t snadn\u00e9, prost\u011b si vezmete kolo a v\u011bnujete spoustu \u010dasu cyklistice, ale nen\u00ed to tak jednoduch\u00e9. Abychom v\u00e1m pomohli zlep\u0161it v\u00fdkon nebo jednodu\u0161e zhubnout, sestavili jsme 10 jednoduch\u00fdch tip\u016f rozd\u011blen\u00fdch do t\u0159\u00ed \u010d\u00e1st\u00ed. Za\u010dn\u011bme:<\/span><\/p>\n

PL\u00c1NOV\u00c1N\u00cd A P\u0158\u00cdPRAVA<\/b><\/h3>\n

Bu\u010fte realist\u00e9<\/b><\/h4>\n

Pokud se chcete rychle dostat do formy, mus\u00edte si b\u00fdt v\u011bdomi sv\u00e9 fyzick\u00e9 formy a sv\u00e9 v\u00e1hy.<\/span><\/p>\n

Sportovec, kter\u00fd p\u0159estal, vypadl z formy a p\u0159ibral na v\u00e1ze, nen\u00ed stejn\u00fd p\u0159\u00edpad jako n\u011bkdo, kdo nikdy pravideln\u011b necvi\u010dil a trp\u00ed nadv\u00e1hou.<\/span><\/p>\n

Budete muset ob\u011btovat sv\u016fj voln\u00fd \u010das cyklistice; budete tak\u00e9 muset omezit n\u011bkter\u00e9 z pot\u011b\u0161en\u00ed, kter\u00e9 v\u0161ichni tolik milujeme. Pe\u010dliv\u011b si promyslete, jak za\u010dnete, co jste ochotni ob\u011btovat, abyste s va\u0161\u00edm kolem byli v harmonii.<\/span><\/p>\n

J\u00edzda na kole je dokonal\u00e1 v\u00fdmluva, abyste se zbavili zvyk\u016f, o kter\u00fdch v\u00edte, \u017ee pro v\u00e1s nejsou dobr\u00e9, ale z n\u011bjak\u00e9ho d\u016fvodu bez nich nem\u016f\u017eete \u017e\u00edt. Nemluv\u00edme te\u010f o pr\u00e1ci, ale sp\u00ed\u0161e o pivech po n\u00ed a v\u00edkendech na pohovce, sledov\u00e1n\u00ed Netflixu a poj\u00edd\u00e1n\u00ed bramb\u016frek. Za\u010dn\u011bte tedy p\u0159echodem od t\u011bchto aktivit k cyklistice pro voln\u00fd \u010das s rodinou nebo p\u0159\u00e1teli, doj\u00ed\u017ed\u011bn\u00ed nebo vyzved\u00e1v\u00e1n\u00ed d\u011bt\u00ed ze \u0161koly na kole. Cokoliv bude fungovat.<\/span><\/p>\n

Nastavte si c\u00edle<\/b><\/h4>\n

Stanovte si kr\u00e1tkodob\u00e9, st\u0159edn\u011bdob\u00e9 a dlouhodob\u00e9 c\u00edle. Ka\u017ed\u00fd z nich by m\u011bl b\u00fdt v\u00fdzvou, n\u011b\u010d\u00edm, co jste dosud neud\u011blali, co\u017e v\u00e1m dod\u00e1 dostatek motivace k jeho dosa\u017een\u00ed.<\/span><\/p>\n

Je\u010fte 50 km, pak p\u0159idejte na 100 km, p\u0159ihlaste se na cyklistickou akci, vylep\u0161ete si \u010dasy ve stoup\u00e1n\u00ed, zhubn\u011bte … nem\u016f\u017eeme b\u00fdt konkr\u00e9tn\u011bj\u0161\u00ed, proto\u017ee ka\u017ed\u00fd \u010dlov\u011bk je jin\u00fd. A\u0165 u\u017e je to cokoliv, zam\u011b\u0159te se na tyto c\u00edle, abyste z\u00edskali dal\u0161\u00ed motivaci ve dnech, kdy se v\u00e1m prost\u011b na kolo nechce.<\/span><\/p>\n

Konstantn\u00ed = konzistentn\u00ed<\/b><\/h4>\n

Pokud se chcete dostat do kondice pouze na kole, mus\u00edte jezdit alespo\u0148 2 a\u017e 3 kr\u00e1t t\u00fddn\u011b. Jedin\u00e1 j\u00edzda, kter\u00e1 trv\u00e1 jako 2-3 j\u00edzdy, stejn\u011b nen\u00ed \u0159e\u0161en\u00edm. Zvl\u00e1\u0161t\u011b pokud z\u016fstanete po zbytek t\u00fddne neaktivn\u00ed a nebudete dodr\u017eovat vyv\u00e1\u017eenou stravu.<\/span><\/p>\n

\u010c\u00edm konstantn\u011bj\u0161\u00ed bude va\u0161e \u00fasil\u00ed, t\u00edm konzistentn\u011bj\u0161\u00ed bude va\u0161e zlep\u0161en\u00ed fyzick\u00e9 zdatnosti ve st\u0159edn\u011bdob\u00e9m a dlouhodob\u00e9m horizontu. V\u0161ichni cyklist\u00e9 maj\u00ed sv\u00e9 nahoru a dolu, ale nejlep\u0161\u00ed zp\u016fsob, jak udr\u017eet svoji formu a v\u00e1hu pod kontrolou, je pravideln\u00e9 je\u017ed\u011bn\u00ed.<\/span><\/p>\n

Vytvo\u0159te si osobn\u00ed t\u00fddenn\u00ed pl\u00e1n<\/b><\/h4>\n

P\u0159ipravte si pl\u00e1n, kter\u00fdm se m\u016f\u017eete \u0159\u00eddit, a kter\u00fd jde krok za krokem. Nebu\u010fte p\u0159\u00edli\u0161 n\u00e1ro\u010dn\u00ed, proto\u017ee pokud ho nespln\u00edte, p\u0159ijde pocit frustrace. P\u0159izp\u016fsobte v\u00fdlety a zotaven\u00ed \u010dasu, kter\u00fd m\u00e1te b\u011bhem t\u00fddne a bu\u010fte opravdu flexibiln\u00ed. M\u011bjte na pam\u011bti, \u017ee neexistuje univerz\u00e1ln\u00ed pl\u00e1n pro ka\u017ed\u00e9ho, ka\u017ed\u00fd \u010dlov\u011bk \u010del\u00ed r\u016fzn\u00fdm druh\u016fm stresu v pr\u00e1ci, doma atd. \u010c\u00edm je pl\u00e1n osobn\u011bj\u0161\u00ed a individualizovan\u011bj\u0161\u00ed, t\u00edm l\u00e9pe.<\/span><\/p>\n

Obecn\u011b se doporu\u010duje st\u0159\u00eddat kr\u00e1tk\u00e9, intenzivn\u00ed j\u00edzdy s dlouh\u00fdmi (2-3 hodiny) se svi\u017en\u00fdm tempem a dobrou kadenc\u00ed (90 ot\u00e1\u010dek za minutu, co\u017e v\u00e1m je\u0161t\u011b umo\u017en\u00ed mluvit p\u0159i j\u00edzd\u011b).<\/span><\/p>\n

Trena\u017e\u00e9r je tak\u00e9 skv\u011bl\u00fd n\u00e1stroj, kter\u00fd v\u00e1m pom\u016f\u017ee p\u0159izp\u016fsobit v\u00e1\u0161 pl\u00e1n r\u016fzn\u00fdm okolnostem, jako je \u0161patn\u00e9 po\u010das\u00ed, rodinn\u00e9 z\u00e1vazky nebo pr\u00e1ce. Dal\u0161\u00ed informace najdete v na\u0161ich <\/span>tipech, jak cvi\u010dit na trena\u017e\u00e9ru pro indoorov\u00e9 kolo.<\/span><\/a><\/p>\n

TRENINK<\/b><\/h3>\n

Intervalov\u00fd trenink<\/b><\/h4>\n

K tr\u00e9nov\u00e1n\u00ed intenzity a s\u00edly pou\u017e\u00edvejte kr\u00e1tk\u00e9 1 nebo 1,5 hodinov\u00e9 j\u00edzdy. Zde je p\u0159\u00edklad: relace za\u010d\u00ednaj\u00edc\u00ed zah\u0159\u00e1t\u00edm, kter\u00e9 trv\u00e1 p\u0159ibli\u017en\u011b 10 minut nebo dokud se nedostanete na m\u00edsto, kde chcete za\u010d\u00edt m\u011bnit tempo (do kopce, vy\u0161\u0161\u00ed rovina nebo rovina). Jakmile se tam dostanete, je\u010fte 30 sekund na pln\u00fd plyn a odpo\u010di\u0148te si 30 sekund. Opakujte 10kr\u00e1t. Odpo\u010di\u0148te si 10 minut a opakujte to znovu. Pokud vid\u00edte, \u017ee je to podruh\u00e9 t\u011b\u017e\u0161\u00ed, je\u010fte 20 sekund na pln\u00fd plyn a 40 sekund odpo\u010dinku.<\/span><\/p>\n

Alternativn\u011b po 10 minutov\u00e9 rozcvi\u010dce prove\u010fte 4-5 opakov\u00e1n\u00ed, ka\u017ed\u00e9 trv\u00e1 2-3 minuty rychl\u00fdm, ale stabiln\u00edm tempem, kter\u00e9 m\u016f\u017eete udr\u017eet. Mezi ka\u017ed\u00fdm opakov\u00e1n\u00edm odpo\u010d\u00edvejte stejn\u011b dlouho. Dokon\u010dete cvi\u010den\u00ed 10 minutov\u00fdm odpo\u010dinkem.<\/span><\/p>\n

M\u016f\u017eete tr\u00e9novat kadenci nebo s\u00edlu a zvy\u0161ovat po\u010det opakov\u00e1n\u00ed nebo trv\u00e1n\u00ed ka\u017ed\u00e9ho z nich, jakmile se dostanete do kondice.<\/span><\/p>\n

Tyto typy intervalov\u00fdch tr\u00e9nink\u016f n\u011bkolikr\u00e1t t\u00fddn\u011b v\u00e1m pomohou dostat se do formy. Nezapome\u0148te na 48 hodin aktivn\u00edho nebo pasivn\u00edho odpo\u010dinku mezi jednotliv\u00fdmi relacemi.<\/span><\/p>\n

U\u017eijte si j\u00edzdu<\/b><\/h4>\n

Organizace tr\u00e9ninkov\u00e9ho pl\u00e1nu, stanoven\u00ed c\u00edl\u016f, intervalov\u00fd tr\u00e9nink, zaji\u0161t\u011bn\u00ed spr\u00e1vn\u00e9ho odpo\u010dinku pro zotaven\u00ed, plus pr\u00e1ce, rodina a nejr\u016fzn\u011bj\u0161\u00ed dal\u0161\u00ed z\u00e1vazky, mohou zast\u00ednit z\u00e1bavu z j\u00edzdy na kole (a jak\u00e9hokoliv jin\u00e9ho sportu). Kdy\u017e n\u00e1s to p\u0159estane bavit, ztr\u00e1c\u00edme v\u00e1\u0161e\u0148 a motivaci pokra\u010dovat.<\/span><\/p>\n

Pokud za\u010dnete m\u00edt pocit, \u017ee nasednout na kolo je povinnost, mus\u00edte zm\u011bnit my\u0161len\u00ed a zkusit si j\u00edzdu na kole znovu u\u017e\u00edt. Odlo\u017ete v\u0161e, co jste na n\u011bkolik dn\u00ed pl\u00e1novali a nasedn\u011bte na kolo jednodu\u0161e proto, \u017ee m\u00e1te chu\u0165, t\u0159eba si d\u00e1t jen k\u00e1vu v dobr\u00e9 spole\u010dnosti a jet bez obav o rekuperaci zp\u011bt dom\u016f. \u010c\u00edm v\u00edce v\u00e1s bav\u00ed to, co d\u011bl\u00e1te, t\u00edm v\u00edce jste motivovan\u00ed pokra\u010dovat a vr\u00e1tit se ke sv\u00e9mu p\u016fvodn\u00edmu pl\u00e1nu.<\/span><\/p>\n

Nevynechejte posilovnu<\/b><\/h4>\n

Vynech\u00e1n\u00ed posilovny je b\u011b\u017enou chybou cyklist\u016f a v mnoha p\u0159\u00edpadech to nakonec vede ke stagnaci tr\u00e9ninku. Chodit do posilovny v\u00e1m nejen umo\u017en\u00ed <\/span>nabrat s\u00edlu<\/span><\/a>, ale tak\u00e9 zlep\u0161\u00ed svalov\u00fd tonus a pom\u016f\u017ee v\u00e1m zm\u011bnit tempo v\u00fdb\u011brem <\/span>jin\u00fdch druh\u016f aktivit nebo sport\u016f<\/span><\/a>.<\/span><\/p>\n

REKUPERACE<\/b><\/h3>\n

\u0160patn\u00e9 zotaven\u00ed m\u016f\u017ee zni\u010dit i to nejlep\u0161\u00ed pl\u00e1nov\u00e1n\u00ed a solidn\u00ed cvi\u010den\u00ed. Proto je kl\u00ed\u010dov\u00e9 dob\u0159e se naj\u00edst a odpo\u010d\u00edvat, abychom po ka\u017ed\u00e9 n\u00e1maze p\u0159ipravili na\u0161e t\u011blo na nadch\u00e1zej\u00edc\u00ed tr\u00e9nink.<\/span><\/p>\n

Nep\u0159est\u00e1vejte j\u00edst, prost\u011b jen p\u0159esta\u0148te j\u00edst \u0161patn\u011b<\/b><\/h4>\n

Jedna z nejv\u011bt\u0161\u00edch chyb, kterou cyklist\u00e9 (a lid\u00e9 obecn\u011b) d\u011blaj\u00ed, kdy\u017e cht\u011bj\u00ed rychle zhubnout a dostat se do formy. Za\u010d\u00edt hodn\u011b cvi\u010dit a zah\u00e1jit z\u00e1zra\u010dnou n\u00edzkokalorickou dietu je receptem na dlouhodob\u00e9 selh\u00e1n\u00ed. Vlastn\u011b to ani kr\u00e1tkodob\u011b nefunguje, proto\u017ee s kalorick\u00fdm deficitem jsme v\u00edce unaven\u00ed, slab\u00ed a nemotivovan\u00ed. Ve v\u00fdsledku p\u0159estaneme jezdit kole a jojo efekt na sebe nenech\u00e1 dlouho \u010dekat: jsme mimo kondici a p\u0159ibereme.<\/span><\/p>\n

Nem\u011bli byste p\u0159estat j\u00edst \u00fapln\u011b, m\u011bli byste prost\u011b p\u0159estat j\u00edst \u0161patn\u011b. Pouh\u00fdm vzd\u00e1n\u00edm se nezdrav\u00fdch potravin a n\u00e1vyk\u016f (alkohol, tab\u00e1k, sladk\u00e9 n\u00e1poje, ultra zpracovan\u00e9 potraviny, nezdrav\u00e9 j\u00eddlo, rafinovan\u00e1 zrna, zpracovan\u00e9 maso) zaznamen\u00e1te velk\u00e9 pozitivn\u00ed \u00fa\u010dinky na va\u0161e zdrav\u00ed. Tyto potraviny nahra\u010fte ovocem a zeleninou, celozrnn\u00fdmi v\u00fdrobky, p\u0159\u00edrodn\u00edmi nebo pra\u017een\u00fdmi o\u0159echy (ne sma\u017een\u00e9 a solen\u00e9), lu\u0161t\u011bninami a vejci. P\u0159idejte tak\u00e9 libov\u00e9 maso a ryby, ale s m\u00edrou, proto\u017ee <\/span>obecn\u011b je p\u0159\u00edsun b\u00edlkovin v\u00edce ne\u017e dostate\u010dn\u00fd<\/span><\/a>.<\/span><\/p>\n

Protahov\u00e1n\u00ed<\/b><\/h4>\n

Po ka\u017ed\u00e9 j\u00edzd\u011b si dejte 10 minut, aby byly va\u0161e svaly pru\u017en\u00e9 a t\u011blo bylo p\u0159ipraveno na p\u0159\u00ed\u0161t\u00ed vyj\u00ed\u017e\u010fku. <\/span>Zde m\u00e1te jednoduchou protahovac\u00ed rutina pro cyklisty<\/span><\/a>. Pokud si ob\u010das dop\u0159ejete mas\u00e1\u017e, ocen\u00ed to i va\u0161e t\u011blo.<\/span><\/p>\n

Dop\u0159ejte si kvalitn\u00ed sp\u00e1nek<\/b><\/h4>\n

Ne\u017eijete jen tr\u00e9nov\u00e1n\u00edm, ale tak\u00e9 studujete, pracujete a m\u00e1te rodinu. Pokud si po\u0159\u00e1dn\u011b neodpo\u010dinete, nebudete m\u00edt chu\u0165 nasadnout na kolo. Kvalitn\u00ed sp\u00e1nek je pro zotaven\u00ed po tr\u00e9ninku nezbytn\u00fd . Kolik sp\u00e1nku pot\u0159ebujete? Z\u00e1le\u017e\u00ed na kvalit\u011b va\u0161eho sp\u00e1nku. Mo\u017en\u00e1 v\u00e1m na zotaven\u00ed sta\u010d\u00ed 6 hodin, ale n\u011bkte\u0159\u00ed lid\u00e9 pot\u0159ebuj\u00ed alespo\u0148 8 hodin.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Z\u00edsk\u00e1n\u00ed kondice pro j\u00edzdu na kole se m\u016f\u017ee zd\u00e1t snadn\u00e9, prost\u011b si vezmete kolo a v\u011bnujete spoustu \u010dasu cyklistice, ale nen\u00ed to tak jednoduch\u00e9. Abychom v\u00e1m pomohli zlep\u0161it v\u00fdkon nebo jednodu\u0161e zhubnout, sestavili jsme 10 jednoduch\u00fdch tip\u016f rozd\u011blen\u00fdch do t\u0159\u00ed \u010d\u00e1st\u00ed. Za\u010dn\u011bme: PL\u00c1NOV\u00c1N\u00cd A P\u0158\u00cdPRAVA Bu\u010fte realist\u00e9 Pokud se chcete rychle dostat do formy, mus\u00edte… <\/p>\n

\u010ct\u011bte v\u00edceCyklistika pro za\u010d\u00e1te\u010dn\u00edky: 10 tip\u016f jak se dostat do formy k j\u00edzd\u011b na kole<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":17211,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"neve_meta_sidebar":"","neve_meta_container":"","neve_meta_enable_content_width":"","neve_meta_content_width":0,"neve_meta_title_alignment":"","neve_meta_author_avatar":"","neve_post_elements_order":"","neve_meta_disable_header":"","neve_meta_disable_footer":"","neve_meta_disable_title":"","neve_meta_reading_time":"","_themeisle_gutenberg_block_has_review":false,"footnotes":""},"categories":[236],"tags":[],"class_list":["post-24882","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cyklistika-pro-zacatecniky"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24882","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/comments?post=24882"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/24882\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/17211"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=24882"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=24882"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=24882"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}