{"id":36791,"date":"2022-07-08T11:00:00","date_gmt":"2022-07-08T09:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=36791"},"modified":"2022-07-07T14:36:46","modified_gmt":"2022-07-07T12:36:46","slug":"vyziva-a-jizda-na-kole-tipy-na-dlouhe-vyjizdky","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-tipy-na-dlouhe-vyjizdky\/","title":{"rendered":"V\u00fd\u017eiva a j\u00edzda na kole: Tipy na dlouh\u00e9 vyj\u00ed\u017e\u010fky"},"content":{"rendered":"\n<p>Ka\u017ed\u00fd cyklista, kter\u00fd se n\u011bkdy chystal na del\u0161\u00ed proj\u00ed\u017e\u010fku, z\u00e1vod \u010di n\u011bjakou jinou akci, \u0159e\u0161il, co si d\u00e1t den p\u0159edt\u00edm k ve\u010de\u0159i, v den j\u00edzdy k sn\u00eddani a co si zabalit s sebou ke sva\u010din\u011b. Tyto ot\u00e1zky jsou samoz\u0159ejm\u011b na m\u00edst\u011b, ale posta\u010d\u00ed n\u00e1m stejn\u00e9 j\u00eddlo pro \u0161estihodinov\u00fd tr\u00e9nink v zim\u011b, v pohodov\u00e9m tempu, a pro 4-5hodinovou akci s p\u0159ev\u00fd\u0161en\u00edm 4000 metr\u016f p\u0159i pr\u016fm\u011brn\u00e9 rychlosti 35 km\/h?<\/p>\n\n\n\n<p>Nejd\u0159\u00edv bychom se m\u011bli zeptat sami sebe, kolik hodin pl\u00e1nujeme str\u00e1vit v sedle, jak bude trasa n\u00e1ro\u010dn\u00e1 a p\u0159edev\u0161\u00edm v jak\u00e9m tempu pojedeme. Jak u\u017e to v oblasti tr\u00e9ninku a v\u00fd\u017eivy b\u00fdv\u00e1, i zde hraje kl\u00ed\u010dovou roli individu\u00e1ln\u00ed p\u0159\u00edstup. V tomto p\u0159\u00edpad\u011b je tedy pot\u0159eba p\u0159izp\u016fsobit si j\u00eddeln\u00ed\u010dek na m\u00edru. To m\u016f\u017ee ud\u011blat bu\u010f nutri\u010dn\u00ed specialista, p\u0159\u00edpadn\u011b samotn\u00fd jezdec, v z\u00e1vislosti na p\u0159edchoz\u00edch zku\u0161enostech s tr\u00e9ninkem a metodou pokus-omyl.&nbsp;<\/p>\n\n\n\n<p>P\u0159esto existuje n\u011bkolik obecn\u00fdch rad, na kter\u00e9 je dobr\u00e9 pamatovat:<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Posledn\u00ed ve\u010de\u0159e<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-image size-full\"><img decoding=\"async\" width=\"970\" height=\"485\" src=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/07\/image.jpeg\" alt=\"\" class=\"wp-image-36747\" title=\"\" srcset=\"https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/07\/image.jpeg 970w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/07\/image-640x320.jpeg 640w, https:\/\/www.siroko.com\/blog\/c\/app\/uploads\/2022\/07\/image-768x384.jpeg 768w\" sizes=\"(max-width: 970px) 100vw, 970px\" \/><\/figure>\n\n\n\n<p>Vyb\u00edrejte sv\u00e9 j\u00eddlo s rozvahou, proto\u017ee by v\u00e1s mohlo zradit, jako Jid\u00e1\u0161 zradil Je\u017e\u00ed\u0161e.&nbsp;<\/p>\n\n\n\n<p><strong>Nep\u0159ej\u00eddejte se<\/strong>. Dvojit\u00e1, \u010di dokonce trojit\u00e1 porce nezv\u00fd\u0161\u00ed na\u0161i hladinu glykogenu ve svalech a j\u00e1trech. Lidsk\u00e9 t\u011blo pojme jen omezen\u00e9 mno\u017estv\u00ed glykogenu, tak\u017ee p\u0159ej\u00edd\u00e1n\u00edm si pouze zad\u011bl\u00e1te na pomalej\u0161\u00ed a t\u011b\u017e\u0161\u00ed tr\u00e1ven\u00ed, n\u00e1sledkem \u010deho\u017e m\u016f\u017eete m\u00edt probl\u00e9my se sp\u00e1nkem. Za to byste se druh\u00fd den akor\u00e1t prokl\u00ednali.<\/p>\n\n\n\n<p>Ve\u010de\u0159e by m\u011bla obsahovat sacharidy, zejm\u00e9na ty s pomal\u00fdm vst\u0159eb\u00e1v\u00e1n\u00edm, jako jsou nap\u0159\u00edklad celozrnn\u00e1 r\u00fd\u017ee nebo t\u011bstoviny, lu\u0161t\u011bniny a zelenina. Pokud v\u00e1m tyto potraviny ned\u011blaj\u00ed dob\u0159e na za\u017e\u00edv\u00e1n\u00ed, zkuste m\u00edsto nich brambory, bat\u00e1ty, quinou, kuskus, maniok\u2026 K pokrmu rovn\u011b\u017e p\u0159idejte n\u011bjak\u00e9 proteiny a porci zdrav\u00fdch tuk\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>(Ne)dobr\u00e1 sn\u00eddan\u011b<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"pleasantville - breakfast\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/4dceBTg2S5k?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>Jist\u011b, sn\u00eddan\u011b p\u0159ed del\u0161\u00ed j\u00edzdou je nezbytn\u00e1, ale nen\u00ed to tak jednoduch\u00e9, jak se zd\u00e1. Nep\u0159eh\u00e1n\u011bjte to s n\u00ed a nezapom\u00ednejte, \u017ee pokud jste m\u011bli spr\u00e1vnou ve\u010de\u0159i, tak v\u00fddej kalori\u00ed b\u011bhem sp\u00e1nku je minim\u00e1ln\u00ed.&nbsp;<\/p>\n\n\n\n<p><strong>Dop\u0159ejte t\u011blu dostatek \u010dasu na str\u00e1ven\u00ed sn\u00eddan\u011b<\/strong> (minim\u00e1ln\u011b 2 hodiny).<\/p>\n\n\n\n<p><strong>\u010c\u00edm krat\u0161\u00ed je interval mezi sn\u00eddan\u00ed a j\u00edzdou, t\u00edm leh\u010d\u00ed by m\u011bla b\u00fdt.&nbsp;<\/strong><\/p>\n\n\n\n<p>Pokud pl\u00e1nujete n\u011bkolikahodinovou j\u00edzdu a m\u00e1te po sn\u00eddani dostatek \u010dasu, ne\u017e vyraz\u00edte, dop\u0159ejte si v\u011bt\u0161\u00ed porci, ale rozhodn\u011b se nenechte zl\u00e1kat nevhodn\u00fdmi dobrotami.<\/p>\n\n\n\n<p><strong>Pokud m\u00e1te m\u00e9n\u011b \u010dasu, p\u0159ipravte si den p\u0159edem lehkou sn\u00eddani a dejte si p\u016fl hodiny p\u0159ed j\u00edzdou sva\u010dinku<\/strong> (ban\u00e1n, datle, energetickou ty\u010dinku\u2026).<\/p>\n\n\n\n<p>Sn\u00eddan\u011b by m\u011bla b\u00fdt bohat\u00e1 na sacharidy a nem\u011bla by obsahovat moc tuk\u016f a vl\u00e1kniny, aby se nezpomaloval proces tr\u00e1ven\u00ed a vst\u0159eb\u00e1v\u00e1n\u00ed energie. V t\u011bchto dvou \u010dl\u00e1nc\u00edch (<a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/10-snadnych-a-rychlych-snidanovych-receptu-ze-tri-ingredienci-pro-cyklisty\/\" target=\"_blank\" rel=\"noreferrer noopener\">1<\/a> a <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/10-tipu-na-snidani-pred-jizdou-na-kole\/\" target=\"_blank\" rel=\"noreferrer noopener\">2<\/a>) naleznete 20 sn\u00edda\u0148ov\u00fdch recept\u016f, kter\u00e9 kombinuj\u00ed sacharidy s trochou proteinu a zdrav\u00fdch tuk\u016f.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>K\u00e1va &#8211; leg\u00e1ln\u00ed doping pro cyklisty<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"Damn that&#039;s good coffee\" width=\"1200\" height=\"900\" src=\"https:\/\/www.youtube.com\/embed\/2tHie-_Xy4U?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>M\u00e1te-li r\u00e1di kafe, dop\u0159ejte si jedno hodinku p\u0159ed j\u00edzdou. <a href=\"https:\/\/www.tandfonline.com\/doi\/abs\/10.1080\/02640410310001655741\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Je v\u011bdecky prok\u00e1z\u00e1no, \u017ee kofein (ve spr\u00e1vn\u00e9m mno\u017estv\u00ed) zvy\u0161uje v\u00fdkonnost<\/a> (zejm\u00e9na p\u0159i intenzivn\u00ed j\u00edzd\u011b). Pokud v\u00e1m nechutn\u00e1 nebo ho b\u011b\u017en\u011b nepijete, tak se mu ale rad\u011bji vyhn\u011bte, proto\u017ee by v\u00e1m nemuselo ud\u011blat dob\u0159e na \u017ealudek.&nbsp;<\/p>\n\n\n\n<p>Kofein m\u00e1 podobn\u00e9 \u00fa\u010dinky jako sacharidy, tak\u017ee v\u011bt\u0161\u00ed mno\u017estv\u00ed rozhodn\u011b neznamen\u00e1 lep\u0161\u00ed v\u00fdkonnost. Jeden \u0161\u00e1lek kvalitn\u00ed k\u00e1vy je v\u00edc ne\u017e dost.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Tr\u00e9nujte sv\u016fj za\u017e\u00edvac\u00ed trakt<\/strong><\/strong><\/h2>\n\n\n\n<iframe loading=\"lazy\" src=\"https:\/\/www.tokyvideo.com\/embed\/108622\" frameborder=\"0\" width=\"640\" height=\"360\" scrolling=\"no\" allowfullscreen=\"\" webkitallowfullscreen=\"\" mozallowfullscreen=\"\" allowtransparency=\"\" style=\"display:block;max-width:100%;margin:0 auto 10px\"><\/iframe><p style=\"text-align:center;max-width:100%;width:100%;height:auto;margin:0 auto;font-size:14px\"><\/p>\n\n\n\n<p>Kdy\u017e u\u017e tr\u00e9nujete svaly a psychiku, zapojte i sv\u016fj za\u017e\u00edvac\u00ed trakt, abyste se v d\u016fle\u017eit\u00fd den vyhnuli za\u017e\u00edvac\u00edm pot\u00ed\u017e\u00edm. Jedin\u011b tak zajist\u00edte spr\u00e1vn\u00e9 vst\u0159eb\u00e1v\u00e1n\u00ed \u017eivin a energie.&nbsp;<\/p>\n\n\n\n<p>Technologie (monitory srde\u010dn\u00edho tepu, wattmetry) n\u00e1m sice pom\u00e1haj\u00ed spo\u010d\u00edtat p\u0159ibli\u017en\u00fd po\u010det sp\u00e1len\u00fdch kalori\u00ed, nicm\u00e9n\u011b pro dopln\u011bn\u00ed vydan\u00fdch kalori\u00ed jsou kl\u00ed\u010dov\u00e9 p\u0159edev\u0161\u00edm vlastn\u00ed zku\u0161enosti a tr\u00e9novan\u00e9 za\u017e\u00edvac\u00ed \u00fastroj\u00ed, nebo\u0165 ka\u017ed\u00fd cyklista je jin\u00fd a m\u00e1 jin\u00e9 nutri\u010dn\u00ed pot\u0159eby.&nbsp;<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Jezte m\u00e9n\u011b, ale \u010dasto<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"14  Luke Eats 50 Eggs Rosenberg  Cool Hand Luke\" width=\"1200\" height=\"900\" src=\"https:\/\/www.youtube.com\/embed\/G9fMklB7shQ?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>P\u0159i j\u00edzd\u011b na kole je nejlep\u0161\u00ed j\u00edst pravideln\u011b a po tro\u0161k\u00e1ch. Nen\u00ed dobr\u00e9 \u010dekat, a\u017e budete m\u00edt hlad &#8211; to u\u017e b\u00fdv\u00e1 p\u0159\u00edli\u0161 pozd\u011b.&nbsp;<\/p>\n\n\n\n<p>Pro pr\u016fm\u011brn\u00e9ho cyklistu se doporu\u010duje n\u011bco mezi 30 &#8211; 60 g sacharid\u016f za hodinu, proto\u017ee mno\u017estv\u00ed, kter\u00e9 na\u0161e t\u011blo zvl\u00e1dne oxidovat (pou\u017e\u00edt jako palivo), je 1 gram za minutu.&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-co-a-kolik-byste-meli-jist-na-zaklade-delky-a-intenzity-treninku\/\" target=\"_blank\" rel=\"noreferrer noopener\">V tomto \u010dl\u00e1nku najdete obecn\u00e1 doporu\u010den\u00ed, co a jak\u00e9 mno\u017estv\u00ed j\u00edst vzhledem k d\u00e9lce a intenzit\u011b tr\u00e9ninku.<\/a>&nbsp;<\/p>\n\n\n\n<p><a href=\"https:\/\/pubmed.ncbi.nlm.nih.gov\/23846824\/\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Tr\u00e9ninkem a\/nebo vyu\u017eit\u00edm r\u016fzn\u00fdch zdroj\u016f sacharid\u016f lze dos\u00e1hnout 1,5 a\u017e 1,8 g\/min (kolem 90 gram\u016f za hodinu).<\/a><\/p>\n\n\n\n<p><a href=\"https:\/\/www.mdpi.com\/2072-6643\/12\/7\/2094\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">Podle tohoto v\u00fdzkumu je mo\u017en\u00e9 dos\u00e1hnout hranice 120 g<\/a>, ani\u017e by takto vysok\u00e9 mno\u017estv\u00ed str\u00e1ven\u00fdch sacharid\u016f za hodinu m\u011blo negativn\u00ed dopady na za\u017e\u00edv\u00e1n\u00ed. Z\u00e1rove\u0148 se t\u00edm pr\u00fd zlep\u0161\u00ed v\u00fdkon i n\u00e1sledn\u00e1 regenerace sportovce. Nejd\u0159\u00edv je v\u0161ak zapot\u0159eb\u00ed vytr\u00e9novat sv\u016fj za\u017e\u00edvac\u00ed trakt. Chcete-li se <a href=\"https:\/\/glut4science.com\/publicaciones\/entrenamiento-nutricional\/training-the-gut-phases-from-0-to-120-g-h-carbohydrate\/93\" target=\"_blank\" rel=\"noreferrer noopener nofollow\">o tr\u00e9ninku za\u017e\u00edvac\u00edho \u00fastroj\u00ed dozv\u011bd\u011bt v\u00edc, zde je odkaz na webov\u00e9 str\u00e1nky jednoho z autor\u016f tohoto v\u00fdzkumu<\/a>, Aitora Viribaye Moralese<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Jednoduch\u00e9 a lehce straviteln\u00e9 j\u00eddlo bez zbyte\u010dn\u00e9ho riskov\u00e1n\u00ed<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"Sam Bennett acaba vomitando sobre la bici tras varios ataques de Eout van Aert\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/GadbkUpvTl0?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>\u010c\u00edm je j\u00edzda del\u0161\u00ed a intenzivn\u011bj\u0161\u00ed, t\u00edm je pro n\u00e1\u0161 za\u017e\u00edvac\u00ed trakt obt\u00ed\u017en\u011bj\u0161\u00ed zpracovat potravu. Proto si v\u011bt\u0161ina cyklist\u016f d\u00e1v\u00e1 energetick\u00e9 ty\u010dinky na za\u010d\u00e1tku j\u00edzdy a na konec si schov\u00e1v\u00e1 gely a energy drinky, kter\u00e9 se sn\u00e1z tr\u00e1v\u00ed a z nich\u017e se rychleji uvol\u0148uj\u00ed cukry. Pokud se hodl\u00e1te \u0159\u00eddit touto strategi\u00ed, dbejte na to, abyste m\u011bli v l\u00e1hvi dostatek vody na zapit\u00ed gelu.&nbsp;<\/p>\n\n\n\n<p>D\u00e1v\u00e1te-li p\u0159ednost pevn\u00e9 strav\u011b, schovejte si na konec sva\u010dinku, kter\u00e1 se nejl\u00e9pe tr\u00e1v\u00ed. P\u0159\u00edklad: o\u0159echy a datle si dejte na za\u010d\u00e1tku j\u00edzdy, lehk\u00e9 ty\u010dinky \u010di sandwich s ara\u0161\u00eddov\u00fdm m\u00e1slem a d\u017eemem uprost\u0159ed a na konci ban\u00e1n. P\u0159esto je v\u0161ak dobr\u00e9 vozit s sebou n\u011bjak\u00e9 ty gely, kter\u00e9 jsou skv\u011bl\u00fdm palivem v p\u0159\u00edpad\u011b, \u017ee v\u00e1m dojdou s\u00edly.&nbsp;<\/p>\n\n\n\n<p>Pokud hled\u00e1te <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/3-recepty-na-domaci-energeticke-tycinky-pro-cyklisty\/\" target=\"_blank\" rel=\"noreferrer noopener\">inspiraci pro p\u0159\u00edpravu energetick\u00fdch ty\u010dinek<\/a>, <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/jizda-na-kole-a-vyziva-3-domaci-svaciny-na-cestu-nebo-na-doma\/\" target=\"_blank\" rel=\"noreferrer noopener\">zde je n\u011bkolik tip\u016f na jejich dom\u00e1c\u00ed verzi<\/a>. Tak\u00e9 si m\u016f\u017eete ud\u011blat <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/3-domaci-recepty-pro-cyklisty-izotonicke-napoje-energeticke-gely-a-tycinky\/\" target=\"_blank\" rel=\"noreferrer noopener\">gel nebo energy drink<\/a>, p\u0159\u00edpadn\u011b profesion\u00e1ly cen\u011bn\u00e9 <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/jak-pripravit-ryzove-kolacky-na-kolo-a-jak-je-zabalit\/\" target=\"_blank\" rel=\"noreferrer noopener\">r\u00fd\u017eov\u00e9 kol\u00e1\u010dky<\/a>.&nbsp;<\/p>\n\n\n\n<p>Rozhodn\u011b neexperimentujte na dlouh\u00fdch cest\u00e1ch\/z\u00e1vodech\/akc\u00edch. Nezkou\u0161ejte nov\u00e9 produkty a nesahejte po prvn\u00ed v\u011bci, kterou najdete v ob\u010derstven\u00ed. Dr\u017ete se toho, na co jste zvykl\u00ed.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\"><strong><strong>Pijte, kdy\u017e m\u00e1te \u017e\u00edze\u0148 a m\u011bjte v\u017edy vodu v l\u00e1hvi<\/strong><\/strong><\/h2>\n\n\n\n<figure class=\"wp-block-embed\"><div class=\"wp-block-embed__wrapper\">\n<div class=\"nv-iframe-embed\"><iframe loading=\"lazy\" title=\"\ud835\udc69\ud835\udc86\ud835\udc8f-\ud835\udc6f\ud835\udc96\ud835\udc93 clip &quot;No water for him!&quot;\" width=\"1200\" height=\"675\" src=\"https:\/\/www.youtube.com\/embed\/cJSGS6_yBZ4?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; clipboard-write; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen title=\"\ud835\udc69\ud835\udc86\ud835\udc8f-\ud835\udc6f\ud835\udc96\ud835\udc93 clip \"No water for him!\"\"><\/iframe><\/div>\n<\/div><\/figure>\n\n\n\n<p>Spr\u00e1vnou hydrataci jsme u\u017e probrali <a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/hydratacni-tipy-pro-cyklisty\/\" target=\"_blank\" rel=\"noreferrer noopener\">v tomto \u010dl\u00e1nku<\/a>. Z\u00e1vis\u00ed samoz\u0159ejm\u011b na intenzit\u011b cvi\u010den\u00ed a teplot\u011b\/vlhku prost\u0159ed\u00ed, ale p\u0159edev\u0161\u00edm tak\u00e9 na individu\u00e1ln\u00ed pot\u0159eb\u011b ka\u017ed\u00e9ho jezdce. N\u011bkdo pot\u0159ebuje v\u00edc tekutin\/elektrolyt\u016f ne\u017e druh\u00fd a naopak. D\u016fv\u011b\u0159ujte sv\u00e9mu t\u011blu a m\u011bjte v\u017edy po ruce vodu, abyste se mohli nap\u00edt, kdykoliv budete m\u00edt \u017e\u00edze\u0148.&nbsp;<\/p>\n\n\n\n<p>Pokud v\u0161ak budete p\u00edt v\u00edc, ne\u017e byste m\u011bli, m\u016f\u017eete negativn\u011b ovlivnit sv\u016fj v\u00fdkon. Nadm\u011brn\u00e1 konzumace tekutin tak\u00e9 zvy\u0161uje riziko hyponatr\u00e9mie (pokles koncentrace sod\u00edku v krvi, kter\u00fd m\u016f\u017ee vy\u00fastit v ed\u00e9m mozku).<\/p>\n\n\n\n<p>Tolik tedy k tip\u016fm na dlouh\u00e9 cesty. Nejde o \u017e\u00e1dn\u00e1 z\u00e1vazn\u00e1 pravidla, ale ur\u010dit\u011b byste je m\u011bli zn\u00e1t, abyste p\u0159ede\u0161li zbyte\u010dn\u00fdm probl\u00e9m\u016fm. V\u017edy berte v \u00favahu pl\u00e1novan\u00fd po\u010det hodin v sedle, obt\u00ed\u017enost trasy i tempo a intenzitu j\u00edzdy. D\u016fle\u017eit\u00e1 je v\u0161ak i va\u0161e motivace k j\u00edzd\u011b na kole: j\u00edte, abyste mohli jezdit na kole, nebo jezd\u00edte na kole, abyste mohli j\u00edst?<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Ka\u017ed\u00fd cyklista, kter\u00fd se n\u011bkdy chystal na del\u0161\u00ed proj\u00ed\u017e\u010fku, z\u00e1vod \u010di n\u011bjakou jinou akci, \u0159e\u0161il, co si d\u00e1t den p\u0159edt\u00edm k ve\u010de\u0159i, v den j\u00edzdy k sn\u00eddani a co si zabalit s sebou ke sva\u010din\u011b. Tyto ot\u00e1zky jsou samoz\u0159ejm\u011b na m\u00edst\u011b, ale posta\u010d\u00ed n\u00e1m stejn\u00e9 j\u00eddlo pro \u0161estihodinov\u00fd tr\u00e9nink v zim\u011b, v pohodov\u00e9m tempu, a&hellip;&nbsp;<\/p>\n<div class=\"read-more-wrapper\"><a href=\"https:\/\/www.siroko.com\/blog\/c\/cs\/vyziva-a-jizda-na-kole-tipy-na-dlouhe-vyjizdky\/\" class=\"button button-secondary\" rel=\"bookmark\">\u010ct\u011bte v\u00edce<span class=\"screen-reader-text\">V\u00fd\u017eiva a j\u00edzda na kole: Tipy na dlouh\u00e9 vyj\u00ed\u017e\u010fky<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":36962,"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":[459,385],"tags":[],"class_list":["post-36791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling-and-nutrition","category-health-and-cycling"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/36791","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=36791"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/36791\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/36962"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=36791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=36791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=36791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}