{"id":31434,"date":"2022-01-21T11:01:00","date_gmt":"2022-01-21T10:01:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=31434"},"modified":"2022-03-11T17:00:58","modified_gmt":"2022-03-11T16:00:58","slug":"mytus-vytrvalostniho-treninku-a-dalsi-chyby-pri-zimni-cyklistice","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/mytus-vytrvalostniho-treninku-a-dalsi-chyby-pri-zimni-cyklistice\/","title":{"rendered":"M\u00fdtus vytrvalostn\u00edho tr\u00e9ninku a dal\u0161\u00ed chyby p\u0159i zimn\u00ed cyklistice"},"content":{"rendered":"\n

M\u00e1me dobrou zpr\u00e1vu pro v\u0161echny amat\u00e9rsk\u00e9 cyklisty, kte\u0159\u00ed nemaj\u00ed p\u0159\u00edli\u0161 \u010dasu na zimn\u00ed tr\u00e9nink: Nemus\u00edte najezdit tis\u00edce kilometr\u016f a str\u00e1vit spoustu hodin v sedle, abyste se zlep\u0161ili a p\u0159ipravili na nadch\u00e1zej\u00edc\u00ed sez\u00f3nu. Tradi\u010dn\u00ed zimn\u00ed tr\u00e9ninkovou strategi\u00ed, kter\u00e1 se vyu\u017e\u00edv\u00e1 v profesion\u00e1ln\u00ed cyklistice, je vytrvalostn\u00ed \u010di aerobn\u00ed tr\u00e9nink. Aplikov\u00e1n\u00ed tohoto postupu na amat\u00e9rsk\u00e9 cyklisty je v\u0161ak jednou z mnoha chyb p\u0159i zimn\u00edm cyklistick\u00e9m tr\u00e9ninku. Poj\u010fme se pod\u00edvat na ty nejz\u00e1va\u017en\u011bj\u0161\u00ed proh\u0159e\u0161ky a \u0159\u00edct si, jak se jim vyhnout:<\/p>\n\n\n\n

\u017d\u00e1dn\u00fd z\u00e1t\u011b\u017eov\u00fd test<\/strong><\/strong><\/h2>\n\n\n\n

Ne\u017e za\u010dneme cokoliv pl\u00e1novat, mus\u00edme zn\u00e1t svoji v\u00fdchoz\u00ed pozici a zjistit, jak na tom doopravdy jsme.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

Nejprve za\u010dn\u011bte l\u00e9ka\u0159skou prohl\u00eddkou. Zejm\u00e9na jste-li za\u010d\u00e1te\u010dn\u00edk a chcete za\u010d\u00edt tr\u00e9novat.<\/p>\n\n\n\n

Po prohl\u00eddce prove\u010fte z\u00e1t\u011b\u017eov\u00fd test, kter\u00fd ur\u010d\u00ed va\u0161i aktu\u00e1ln\u00ed fyzickou zdatnost. Zjist\u00edte, do kdy jste schopni vydr\u017eet intenzivn\u00ed n\u00e1mahu a kdy u\u017e p\u0159ekra\u010dujete sv\u016fj pr\u00e1h. <\/p>\n\n\n\n

Z\u00e1t\u011b\u017eov\u00fd test je vhodn\u00e9 prov\u00e1d\u011bt pod odborn\u00fdm dohledem, nebo\u0165 se p\u0159i n\u011bm vyd\u00e1v\u00e1me na maximum. L\u00e9ka\u0159 nav\u00edc p\u0159i takov\u00e9m testu dok\u00e1\u017ee odhalit probl\u00e9my, kter\u00e9 by p\u0159i klasick\u00e9 prohl\u00eddce v\u016fbec nepost\u0159ehl. <\/p>\n\n\n\n

Do z\u00e1t\u011b\u017eov\u00e9ho testu se m\u016f\u017eete pustit i sami a lze ho prov\u00e1d\u011bt jak uvnit\u0159, tak i venku. Bu\u010fte ale obez\u0159etn\u00ed, a pokud poc\u00edt\u00edte jak\u00e9koliv neobvykl\u00e9 symptomy, okam\u017eit\u011b s n\u00edm p\u0159esta\u0148te. P\u0159i samotestov\u00e1n\u00ed pou\u017e\u00edvejte nejnov\u011bj\u0161\u00ed technologie. T\u00e9m\u011b\u0159 v\u0161echny vnit\u0159n\u00ed \u010di virtu\u00e1ln\u00ed cyklistick\u00e9 aplikace a cyklopo\u010d\u00edta\u010de maj\u00ed funkci z\u00e1t\u011b\u017eov\u00e9ho testu. Po absolvov\u00e1n\u00ed testu vyhodnot\u00ed va\u0161e tr\u00e9ninkov\u00e9 z\u00f3ny podle tepov\u00e9 frekvence.<\/p>\n\n\n\n

P\u0159ed n\u00e1stupem wattmetr\u016f se Conconiho test prov\u00e1d\u011bl s monitorem srde\u010dn\u00edho tepu. Nyn\u00ed FTP (Functional Threshold Power) test vy\u017eaduje wattmetr \u010di chytrou tr\u00e9ninkovou aplikaci. Oba tyto testy v\u00e1m pomohou zmapovat va\u0161e tr\u00e9ninkov\u00e9 z\u00f3ny dle tepov\u00e9 frekvence (puls a watty), abyste mohli za\u010d\u00edt tr\u00e9novat.<\/p>\n\n\n\n

Tento test v\u00e1m doporu\u010dujeme \u010das od \u010dasu zopakovat (ka\u017ed\u00fdch 4-6 t\u00fddn\u016f), abyste vid\u011bli sv\u016fj progres.<\/p>\n\n\n\n

Nedodr\u017eov\u00e1n\u00ed individu\u00e1ln\u00edho tr\u00e9ninkov\u00e9ho pl\u00e1nu<\/strong><\/strong><\/h2>\n\n\n\n

Ka\u017ed\u00fd cyklista je jin\u00fd, tud\u00ed\u017e nikdy neza\u010d\u00edn\u00e1me na stejn\u00e9 pozici, ba ani nem\u00e1me stejn\u00e9 c\u00edle. V ide\u00e1ln\u00edm p\u0159\u00edpad\u011b byste se m\u011bli obr\u00e1tit na experta, kter\u00fd v\u00e1m sestav\u00ed tr\u00e9ninkov\u00fd a v\u00fd\u017eivov\u00fd pl\u00e1n na m\u00edru, p\u0159esn\u011b podle va\u0161ich c\u00edl\u016f a mo\u017enost\u00ed.<\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

M\u016f\u017eete si samoz\u0159ejm\u011b shrom\u00e1\u017edit ve\u0161ker\u00e9 informace sami, ale v takov\u00e9m p\u0159\u00edpad\u011b riskujete, \u017ee se do toho akor\u00e1t zbyte\u010dn\u011b zamot\u00e1te. V tomto p\u0159\u00edpad\u011b je metoda pokus-omyl zna\u010dn\u011b kontraproduktivn\u00ed a mnohem hor\u0161\u00ed ne\u017e spolupr\u00e1ce s pro\u0161kolen\u00fdm profesion\u00e1lem, kter\u00fd je zvykl\u00fd pracovat s nejr\u016fzn\u011bj\u0161\u00edmi typy cyklist\u016f. <\/p>\n\n\n\n

Napodobov\u00e1n\u00ed profesion\u00e1ln\u00edch cyklist\u016f<\/strong><\/strong><\/h2>\n\n\n\n

Prof\u00edci se pln\u011b soust\u0159ed\u00ed na tr\u00e9nink a z\u00e1vody. Jejich tr\u00e9nink je koncipov\u00e1n tak, aby vydr\u017eeli celou sez\u00f3nu plnou z\u00e1vod\u016f a v pr\u016fb\u011bhu m\u011bs\u00edc\u016f dos\u00e1hli vrcholov\u00e9 kondice. My ostatn\u00ed netr\u00e1v\u00edme v\u0161echen n\u00e1\u0161 \u010das cyklistikou, tak\u017ee pochopiteln\u011b nem\u016f\u017eeme tr\u00e9novat jako profesion\u00e1lov\u00e9, a\u0165 u\u017e se bav\u00edme o objemu tr\u00e9ninku \u010di intenzit\u011b. Hlavn\u00ed sou\u010d\u00e1st\u00ed na\u0161ich \u017eivot\u016f je pr\u00e1ce, studium, rodina a p\u0159\u00e1tel\u00e9. To samoz\u0159ejm\u011b plat\u00ed i pro profesion\u00e1ln\u00ed sportovce, kte\u0159\u00ed mnohdy tou\u017e\u00ed odlo\u017eit kolo stranou a tr\u00e1vit v\u00edce \u010dasu s rodinou.<\/p>\n\n\n\n

Tr\u00e9nov\u00e1n\u00ed bez jasn\u011b stanoven\u00fdch c\u00edl\u016f<\/strong><\/strong><\/h2>\n\n\n\n

Pokud si nejsme \u00fapln\u011b jist\u00ed, kam sm\u011b\u0159ujeme \u010di \u010deho chceme dos\u00e1hnout, bude pro n\u00e1s obt\u00ed\u017en\u011bj\u0161\u00ed dodr\u017eovat stanoven\u00fd pl\u00e1n. Na\u0161e c\u00edle mus\u00ed b\u00fdt p\u0159esn\u011b stanoven\u00e9, m\u011b\u0159iteln\u00e9, dosa\u017eiteln\u00e9, realistick\u00e9 a \u010dasov\u011b ohrani\u010den\u00e9. <\/p>\n\n\n\n

\"\"<\/figure>\n\n\n\n

P\u0159\u00edklad: Dokon\u010den\u00ed letn\u00edho cyklistick\u00e9ho z\u00e1vodu v \u010dase pod 6 hodin. Zlep\u0161en\u00ed \u010dasu v horsk\u00e9m z\u00e1vod\u011b o jednu minutu b\u011bhem t\u0159\u00ed m\u011bs\u00edc\u016f. Zvy\u0161ov\u00e1n\u00ed v\u00fdkonu v kr\u00e1tk\u00fdch \u00fasec\u00edch pro zlep\u0161en\u00ed sprint\u016f.<\/p>\n\n\n\n

Nedostatek odpo\u010dinku<\/strong><\/strong><\/h2>\n\n\n\n

Jet. J\u00edst. Sp\u00e1t. Zopakovat<\/em>. K \u010demu\u017e my, b\u011b\u017en\u00ed smrteln\u00edci, mus\u00edme p\u0159idat i Pracovat<\/em>. M\u011bjte na pam\u011bti, \u017ee nejsme profesion\u00e1lov\u00e9, a \u017ee pr\u00e1ce, a\u0165 u\u017e fyzick\u00e1 \u010di du\u0161evn\u00ed, je rovn\u011b\u017e unavuj\u00edc\u00ed. Pr\u00e1ce n\u00e1s v\u017edy ovliv\u0148uje, a je p\u0159itom jedno, zda sed\u00edme na \u017eidli, stoj\u00edme u p\u00e1su \u010di jezd\u00edme autem. Pokud si nedop\u0159ejete dostatek odpo\u010dinku (psychick\u00e9ho i fyzick\u00e9ho) a spr\u00e1vnou v\u00fd\u017eivu, nebude va\u0161e t\u011blo schopno cel\u00fd tr\u00e9ninkov\u00fd proces pojmout, tak\u017ee se nebudete zlep\u0161ovat. <\/p>\n\n\n\n

Pamatujte, \u017ee: V\u00fdkon je sou\u010dtem tr\u00e9ninku a odpo\u010dinku.<\/p>\n\n\n\n

Nejste flexibiln\u00ed<\/strong><\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Tr\u00e9ninkov\u00fd pl\u00e1n nen\u00ed vytes\u00e1n do kamene a \u017eivot n\u00e1m mnohdy p\u0159ichyst\u00e1 nejr\u016fzn\u011bj\u0161\u00ed p\u0159ekvapen\u00ed. Nebu\u010fte p\u0159\u00edli\u0161 hou\u017eevnat\u00ed a rad\u011bji se pokuste p\u0159izp\u016fsobit se okoln\u00edm podm\u00ednk\u00e1m. Dodr\u017eov\u00e1n\u00ed pl\u00e1nu do posledn\u00edho punt\u00edku m\u016f\u017ee v\u00e9st k fyzick\u00e9mu vy\u010derp\u00e1n\u00ed z nadm\u011brn\u00e9 \u00fanavy \u010di tr\u00e9nov\u00e1n\u00ed p\u0159es bolest. Rovn\u011b\u017e se m\u016f\u017ee dostavit i psychick\u00e9 vy\u010derp\u00e1n\u00ed zp\u016fsoben\u00e9 stresem, zahlcen\u00ed \u00fakoly nebo n\u00e1roky, kter\u00e9 na sebe klademe. <\/p>\n\n\n\n

Nahromad\u011bn\u00ed tr\u00e9nink\u016f, kter\u00e9 jsme prome\u0161kali<\/strong><\/strong><\/h2>\n\n\n\n

N\u011bkdy je zkr\u00e1tka nemo\u017en\u00e9 dodr\u017eet n\u00e1\u0161 pl\u00e1n. To nen\u00ed konec sv\u011bta. Je lep\u0161\u00ed za\u010d\u00edt od za\u010d\u00e1tku tam, kde jsme skon\u010dili, ne\u017e se pokou\u0161et dohnat v\u0161echny vynechan\u00e9 tr\u00e9ninky b\u011bhem jedn\u00e9 \u010di dvou tr\u00e9ninkov\u00fdch sekc\u00ed. N\u011bkdy je lep\u0161\u00ed rozd\u011blit si sv\u00e9 tr\u00e9ninky tak, aby se ve\u0161ly do na\u0161eho rozvrhu.<\/p>\n\n\n\n

Neust\u00e1le tr\u00e9nujete ve stejn\u00e9m ter\u00e9nu<\/strong><\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Asi se shodneme, \u017ee tr\u00e9ninkov\u00e1 kole\u010dka na specifick\u00e9m okruhu jsou tou nejjednodu\u0161\u0161\u00ed v\u011bc\u00ed, kterou m\u016f\u017eeme v zim\u011b d\u011blat, av\u0161ak re\u00e1ln\u011b p\u0159i nich hroz\u00ed, \u017ee se za\u010dnete nudit, ztrat\u00edte motivaci a, to je nejhor\u0161\u00ed, nebudete p\u0159ipraveni na jin\u00e9 ter\u00e9ny. Ujist\u011bte se, \u017ee je na v\u00e1mi vybran\u00e9m okruhu od ka\u017ed\u00e9ho n\u011bco (rovinky, kr\u00e1tk\u00e1 a dlouh\u00e1 stoup\u00e1n\u00ed, sjezdy, zat\u00e1\u010dky), nebo jezd\u011bte v pr\u016fb\u011bhu t\u00fddne v\u00edce okruh\u016f. <\/p>\n\n\n\n

B\u00e1chorky o tom, \u017ee v zim\u011b sta\u010d\u00ed d\u011blat pouze vytrvalostn\u00ed tr\u00e9nink<\/strong><\/strong><\/h2>\n\n\n\n

Drtiv\u00e1 v\u011bt\u0161ina cyklist\u016f nem\u00e1 moc \u010dasu na tr\u00e9nink, tak\u017ee aplikovat zastaral\u00e9 tr\u00e9ninkov\u00e9 metody profesion\u00e1ln\u00edch cyklist\u016f je pon\u011bkud ne\u0161\u0165astn\u00e9. N\u011bkolik studi\u00ed (1<\/a>, 2 <\/a>a 3<\/a>) jasn\u011b prok\u00e1zalo, \u017ee amat\u00e9r\u0161t\u00ed cyklist\u00e9 zvl\u00e1dnou dos\u00e1hnout stejn\u00fdch v\u00fdsledk\u016f jako p\u0159i vytrvalostn\u00edmu tr\u00e9ninku LSD (Long Slow Distance), a to za podstatn\u011b m\u00e9n\u011b odcvi\u010den\u00fdch hodin. Jedn\u00e1 se ale o velice intenzivn\u00ed cvi\u010den\u00ed, co\u017e znamen\u00e1 v\u011bt\u0161\u00ed n\u00e1mahu sval\u016f a rovn\u011b\u017e i pot\u0159ebu regenerace. Kl\u00ed\u010dem je kombinace del\u0161\u00ed vzd\u00e1lenosti s vysokou intenzitou tr\u00e9ninku, zejm\u00e9na pokud se \u00fa\u010dastn\u00edte z\u00e1vod\u016f \u010di cyklistick\u00fdch akc\u00ed, p\u0159i nich\u017e tr\u00e1v\u00edte hodiny v sedle. Za\u010d\u00ednaj\u00edc\u00ed cyklist\u00e9 by m\u011bli za\u010d\u00edt s aerobn\u00ed p\u0159\u00edpravou, ne\u017e se pust\u00ed do intenzivn\u00edho tr\u00e9ninku.<\/p>\n\n\n\n

Nevyu\u017e\u00edv\u00e1te dostupn\u00e9 technologie<\/strong><\/strong><\/h2>\n\n\n\n
\"\"<\/figure>\n\n\n\n

Dnes m\u00e1me k dispozici celou \u0159adu n\u00e1stroj\u016f, pomoc\u00ed nich\u017e m\u016f\u017eeme m\u011b\u0159it a kontrolovat n\u00e1\u0161 tr\u00e9nink, \u00fanavu i regeneraci. Od oby\u010dejn\u00fdch monitor\u016f frekvence tepu, kter\u00e9 – pou\u017e\u00edv\u00e1me-li je spr\u00e1vn\u011b – mohou b\u00fdt cenn\u00fdm zdrojem u\u017eite\u010dn\u00fdch dat, p\u0159es senzory na m\u011b\u0159en\u00ed cukru, kter\u00e9 UCI zak\u00e1zala pou\u017e\u00edvat b\u011bhem z\u00e1vod\u016f<\/a>, jako\u017e i neuv\u011b\u0159iteln\u011b u\u017eite\u010dn\u00e9 wattmetry \u010di chytr\u00e9 hodinky, kter\u00e9 monitoruj\u00ed sp\u00e1nek a dal\u0161\u00ed fyziologick\u00e9 parametry. V\u0161echny maj\u00ed speci\u00e1ln\u00ed aplikaci, kter\u00e1 shroma\u017e\u010fuje data ve va\u0161em telefonu. Abychom v\u0161ak sv\u00e9 kondici porozum\u011bli, mus\u00edme nejprve um\u011bt z\u00edskan\u00e1 data spr\u00e1vn\u011b vyhodnotit, co\u017e vede k n\u00e1sleduj\u00edc\u00edm chyb\u00e1m.<\/p>\n\n\n\n

Ignorace vlastn\u00ed nev\u011bdomosti<\/strong><\/strong><\/h2>\n\n\n\n

\u0158eck\u00fd filozof Sokrates \u0159ekl, \u017ee \u201copravdov\u00e1 moudrost je v pozn\u00e1n\u00ed vlastn\u00ed nev\u011bdomosti\u201d, tak\u017ee nev\u00edte-li, jak analyzovat a pou\u017e\u00edvat data, kter\u00e9 v\u00e1m va\u0161e n\u00e1stroje poskytuj\u00ed, najd\u011bte si experta (tren\u00e9ra, nutri\u010dn\u00edho poradce), kter\u00fd v\u00e1m s t\u00edm pom\u016f\u017ee.<\/p>\n\n\n\n

Nenaslouch\u00e1te sign\u00e1l\u016fm, kter\u00e9 v\u00e1m va\u0161e t\u011blo d\u00e1v\u00e1<\/strong><\/strong><\/h2>\n\n\n\n

Se v\u0161emi t\u011bmi technologiemi, kter\u00e9 n\u00e1s obklopuj\u00ed, jsme se nau\u010dili ignorovat sign\u00e1ly, kter\u00e9 n\u00e1m na\u0161e nohy a svaly d\u00e1vaj\u00ed, a rad\u011bji se spol\u00e9h\u00e1me v\u00fdhradn\u011b na data a \u010d\u00edsla, jako bychom byli n\u011bjak\u00e9 stroje. To je v\u0161ak velk\u00e1 chyba. T\u011blo n\u00e1m d\u00e1v\u00e1 najevo, jak se c\u00edt\u00ed, co\u017e bychom nikdy nem\u011bli podce\u0148ovat. Je zkr\u00e1tka pot\u0159eba nau\u010dit se tyto sign\u00e1ly vyhodnocovat, podobn\u011b jako data z technologick\u00fdch n\u00e1stroj\u016f. Technologie je samoz\u0159ejm\u011b fajn, ale nezapome\u0148te pou\u017e\u00edvat i selsk\u00fd rozum.<\/p>\n","protected":false},"excerpt":{"rendered":"

M\u00e1me dobrou zpr\u00e1vu pro v\u0161echny amat\u00e9rsk\u00e9 cyklisty, kte\u0159\u00ed nemaj\u00ed p\u0159\u00edli\u0161 \u010dasu na zimn\u00ed tr\u00e9nink: Nemus\u00edte najezdit tis\u00edce kilometr\u016f a str\u00e1vit spoustu hodin v sedle, abyste se zlep\u0161ili a p\u0159ipravili na nadch\u00e1zej\u00edc\u00ed sez\u00f3nu. Tradi\u010dn\u00ed zimn\u00ed tr\u00e9ninkovou strategi\u00ed, kter\u00e1 se vyu\u017e\u00edv\u00e1 v profesion\u00e1ln\u00ed cyklistice, je vytrvalostn\u00ed \u010di aerobn\u00ed tr\u00e9nink. Aplikov\u00e1n\u00ed tohoto postupu na amat\u00e9rsk\u00e9 cyklisty je v\u0161ak… <\/p>\n

\u010ct\u011bte v\u00edceM\u00fdtus vytrvalostn\u00edho tr\u00e9ninku a dal\u0161\u00ed chyby p\u0159i zimn\u00ed cyklistice<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":31419,"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-31434","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\/31434","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=31434"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/31434\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/31419"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=31434"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=31434"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=31434"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}