{"id":45523,"date":"2023-08-11T11:00:00","date_gmt":"2023-08-11T09:00:00","guid":{"rendered":"https:\/\/www.siroko.com\/blog\/c\/?p=45523"},"modified":"2023-08-10T15:23:41","modified_gmt":"2023-08-10T13:23:41","slug":"co-jedi-profesionalni-cykliste-behem-grand-tour","status":"publish","type":"post","link":"https:\/\/www.siroko.com\/blog\/c\/cs\/co-jedi-profesionalni-cykliste-behem-grand-tour\/","title":{"rendered":"Co jed\u00ed profesion\u00e1ln\u00ed cyklist\u00e9 b\u011bhem Grand Tour?"},"content":{"rendered":"\n

B\u011bhem Grand Tours, jako je Tour de France, Vuelta, Espa\u00f1a nebo Giro d\u2019Italia, dodr\u017euj\u00ed profesion\u00e1ln\u00ed jezdci pe\u010dliv\u011b napl\u00e1novanou dietu, aby pokryli vysok\u00e9 energetick\u00e9 n\u00e1roky. Jedn\u00e1 se o stravu, kter\u00e1 poskytuje pot\u0159ebn\u00e9 \u201cpalivo\u201d pro 21 etap a z\u00e1rove\u0148 urychluje regeneraci a podporuje celkov\u00e9 zdrav\u00ed. Poj\u010fme se nyn\u00ed spole\u010dn\u011b pod\u00edvat na z\u00e1klady stravy profesion\u00e1ln\u00edch jezdc\u016f Grand Tour:<\/p>\n\n\n\n

Sacharidy<\/strong><\/h2>\n\n\n\n

Sacharidy jsou hlavn\u00edm zdrojem energie p\u0159i vytrvalostn\u00edm cvi\u010den\u00ed. Cyklist\u00e9 jich do sebe dost\u00e1vaj\u00ed opravdu hodn\u011b, aby doplnili z\u00e1soby glykogenu a udr\u017eeli ur\u010ditou energetickou hladinu. Jed\u00ed nap\u0159\u00edklad t\u011bstoviny, r\u00fd\u017ei, ovesnou ka\u0161i, chl\u00e9b, brambory, bat\u00e1ty atd.<\/p>\n\n\n

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

Prof\u00edci by m\u011bli j\u00edst dostatek sacharid\u016f, aby dos\u00e1hli maxim\u00e1ln\u00ed mo\u017en\u00e9 v\u00fdkonnosti, ale z\u00e1rove\u0148 musej\u00ed d\u00e1vat pozor, aby moc nep\u0159ibrali. \u0160patn\u00e9 propo\u010dty mohou m\u00edt nedoz\u00edrn\u00e9 n\u00e1sledky pro jejich kari\u00e9ru, nebo\u0165 nedostatek glykogenu by mohl zap\u0159\u00ed\u010dinit, \u017ee jim na cest\u011b za v\u00edt\u011bzstv\u00edm dojde \u201c\u0161\u0165\u00e1va\u201d. D\u00edky nejnov\u011bj\u0161\u00edm poznatk\u016fm a technologi\u00edm lze na\u0161t\u011bst\u00ed vypo\u010d\u00edtat pot\u0159ebn\u00e9 hodnoty pro ka\u017ed\u00e9ho sportovce zvl\u00e1\u0161\u0165, p\u0159i\u010dem\u017e tyto v\u00fdpo\u010dty se neust\u00e1le zp\u0159es\u0148uj\u00ed.<\/p>\n\n\n\n

T\u00fdmov\u00ed v\u00fd\u017eivov\u00ed poradci ur\u010duj\u00ed mno\u017estv\u00ed sacharid\u016f na z\u00e1klad\u011b v\u00e1hy a typu jezdce, vlastnostech konkr\u00e9tn\u00ed etapy a \u00faloze ka\u017ed\u00e9ho cyklisty. Dan\u00fd pl\u00e1n se m\u016f\u017ee v z\u00e1vislosti na v\u00fdvoji etapy m\u011bnit.<\/p>\n\n\n\n

Proteiny<\/strong><\/h2>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n

Proteiny jsou d\u016fle\u017eit\u00e9 pro regeneraci a hojen\u00ed sval\u016f. Cyklist\u00e9 obvykle konzumuj\u00ed n\u00edzkotu\u010dn\u00e9 zdroje protein\u016f, jako jsou vaj\u00ed\u010dka, ku\u0159ec\u00ed a kr\u016ft\u00ed maso, ryby \u010di n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky. \u010cerven\u00e9 maso se j\u00ed zpravidla pouze k ve\u010de\u0159i p\u0159ed odpo\u010dinkov\u00fdmi dny.<\/p>\n\n\n\n

Ovoce a zelenina<\/strong><\/strong><\/h2>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n

Tyto potraviny obsahuj\u00ed sacharidy, ale z\u00e1rove\u0148 poskytuj\u00ed vitam\u00edny, miner\u00e1ly, antioxidanty a vl\u00e1kninu. Podporuj\u00ed imunitn\u00ed syst\u00e9m i celkov\u00e9 zdrav\u00ed. Jezdci do sv\u00e9ho j\u00eddeln\u00ed\u010dku pochopiteln\u011b zahrnuj\u00ed r\u016fzn\u00e9 druhy ovoce a zeleniny, nicm\u00e9n\u011b i zde je t\u0159eba b\u00fdt opatrn\u00fd: vysok\u00fd p\u0159\u00edjem vl\u00e1kniny zpomaluje za\u017e\u00edv\u00e1n\u00ed a zat\u011b\u017euje t\u011blo sportovce p\u0159i regeneraci po dlouhodob\u00e9 a t\u011b\u017ek\u00e9 n\u00e1maze. Ovoce i zeleninu lze j\u00edst syrovou, pe\u010denou, p\u0159\u00edpadn\u011b ve form\u011b pyr\u00e9.<\/p>\n\n\n\n

Zdrav\u00e9 tuky<\/strong><\/h2>\n\n\n\n

S nimi je to stejn\u00e9 jako v p\u0159edchoz\u00edm bod\u011b: jsou sice nezbytn\u00e9, ale nesm\u00ed se to p\u0159eh\u00e1n\u011bt. Cyklist\u00e9 pot\u0159ebuj\u00ed zdrav\u00e9 tuky pro zachov\u00e1n\u00ed a podporu r\u016fzn\u00fdch t\u011blesn\u00fdch funkc\u00ed. Z\u00edsk\u00e1vaj\u00ed je z avok\u00e1da, o\u0159ech\u016f, olivov\u00e9ho oleje a tu\u010dn\u00fdch ryb, jako je nap\u0159\u00edklad losos.<\/p>\n\n\n\n

Hydratace<\/strong><\/h2>\n\n\n\n

Hydratace je zcela z\u00e1sadn\u00ed pro spr\u00e1vnou v\u00fdkonnost a regeneraci. Dv\u011b ze t\u0159\u00ed Grand Tours se jezd\u00ed v l\u00e9t\u011b, tak\u017ee cyklist\u00e9 mus\u00ed b\u011bhem dne vyp\u00edt velk\u00e9 mno\u017estv\u00ed tekutin. V\u011bt\u0161inou s\u00e1hnou po vod\u011b, nicm\u00e9n\u011b pij\u00ed i iontov\u00e9 n\u00e1poje, kter\u00e9 nahrazuj\u00ed vypocen\u00e9 soli a miner\u00e1ly.<\/p>\n\n\n\n

\u00darove\u0148 hydratace je ka\u017ed\u00e9 r\u00e1no pe\u010dliv\u011b monitorov\u00e1na t\u00fdmov\u00fdmi l\u00e9ka\u0159i analyzov\u00e1n\u00edm vzork\u016f mo\u010di. Na z\u00e1klad\u011b t\u011bchto \u00fadaj\u016f jim pak doporu\u010d\u00ed p\u00edt v\u00edce, nebo m\u00e9n\u011b tekutin. Krom\u011b toho kontroluj\u00ed tak\u00e9 t\u011blesnou teplotu jezdce, aby se zbyte\u010dn\u011b nezvy\u0161ovala a nedoch\u00e1zelo ke sn\u00ed\u017een\u00ed v\u00fdkonnosti.<\/p>\n\n\n\n

Pl\u00e1nov\u00e1n\u00ed j\u00eddel p\u0159i Grand Tour<\/strong><\/h2>\n\n\n\n

Co cyklist\u00e9 jed\u00ed a pij\u00ed u\u017e v\u00edme, tak\u017ee se poj\u010fme pod\u00edvat, kolik a kdy toho b\u011bhem grand tour sn\u011bd\u00ed.<\/p>\n\n\n\n

Sn\u00eddan\u011b<\/strong><\/h4>\n\n\n
\n
\"\"<\/figure>\n<\/div>\n\n\n

Sn\u00eddan\u011b se j\u00ed zpravidla dv\u011b a\u017e \u010dty\u0159i hodiny p\u0159ed za\u010d\u00e1tkem z\u00e1vodu. V\u00fdpo\u010det pro spr\u00e1vn\u00e9 ulo\u017een\u00ed z\u00e1sob glykogenu je n\u00e1sleduj\u00edc\u00ed: 1 gram sacharid\u016f na kilogram t\u011blesn\u00e9 v\u00e1hy jezdce, vyn\u00e1soben\u00fd po\u010dtem hodin od sn\u00eddan\u011b do za\u010d\u00e1tku z\u00e1vodu. P\u0159\u00edklad: Sn\u00eddan\u011b v 8 hodin, start ve 12 a v\u00e1ha jezdce 80 kg – to n\u00e1m d\u011bl\u00e1 320 gram\u016f sacharid\u016f. <\/p>\n\n\n\n

Sn\u00eddan\u011b by m\u011bla b\u00fdt sestavena prim\u00e1rn\u011b ze sacharid\u016f a protein\u016f. Nem\u011blo by v n\u00ed b\u00fdt p\u0159\u00edli\u0161 vl\u00e1kniny ani tuk\u016f, aby se nezpomalovalo tr\u00e1ven\u00ed. Ka\u017ed\u00fd profesion\u00e1ln\u00ed cyklista v\u00ed, co mu vyhovuje, a p\u0159esn\u011b podle toho jim kucha\u0159i spole\u010dn\u011b s v\u00fd\u017eivov\u00fdmi poradci p\u0159ipravuj\u00ed bu\u010f va\u0159enou r\u00fd\u017ei, ovesnou ka\u0161i, omelety s\/bez n\u00e1pln\u011b, n\u00edzkotu\u010dn\u00e9 ml\u00e9\u010dn\u00e9 v\u00fdrobky, \u010derstv\u00e9 d\u017eusy, ovoce a samoz\u0159ejm\u011b tak\u00e9 k\u00e1vu nebo \u010daj.<\/p>\n\n\n\n

Sva\u010dina p\u0159ed j\u00edzdou<\/strong><\/h4>\n\n\n\n

Cestou na start, v t\u00fdmov\u00e9m autobuse, u registra\u010dn\u00edho pultu, b\u011bhem t\u00fdmov\u00e9 prezentace, p\u0159\u00edpadn\u011b t\u011bsn\u011b p\u0159ed startem si jezdci d\u00e1vaj\u00ed sva\u010dinku. Tou m\u016f\u017ee b\u00fdt nap\u0159\u00edklad ban\u00e1n, energetick\u00e1 ty\u010dinka, r\u00fd\u017eov\u00fd kol\u00e1\u010dek, sendvi\u010d atd. K tomu si n\u011bkte\u0159\u00ed dop\u0159\u00e1vaj\u00ed dal\u0161\u00ed d\u00e1vku k\u00e1vy.<\/p>\n\n\n\n

B\u011bhem j\u00edzdy<\/strong><\/h4>\n\n\n\n

B\u011bhem j\u00edzdy jed\u00ed cyklist\u00e9 jednak pevnou stravu, jako jsou v\u00fd\u0161e zm\u00edn\u011bn\u00e9 sva\u010dinky, ale tak\u00e9 gely a jin\u00e9 tekut\u00e9 potraviny, kter\u00e9 p\u0159ev\u00e1\u017eej\u00ed t\u00fdmov\u00e1 auta, podp\u016frn\u00e9 vozy a doprovod.<\/p>\n\n\n

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

V\u0161e je precizn\u011b vypo\u010d\u00edt\u00e1no odborn\u00edky. B\u011bhem m\u00e9n\u011b n\u00e1ro\u010dn\u00fdch etap mohou jezdci sn\u00edst mezi 60-80 gramy sacharid\u016f za hodinu, zat\u00edmco b\u011bhem t\u011bch n\u00e1ro\u010dn\u011bj\u0161\u00edch i v\u00edce ne\u017e 120. <\/p>\n\n\n\n

Dojezd do c\u00edle etapy<\/strong><\/h4>\n\n\n\n

V tomto okam\u017eiku za\u010d\u00edn\u00e1 regenerace, i kdy\u017e ve skute\u010dnosti za\u010d\u00edn\u00e1 ji\u017e d\u0159\u00edve, a to spr\u00e1vn\u00fdm p\u0159\u00edjmem sacharid\u016f b\u011bhem etapy, kter\u00fd zabra\u0148uje vy\u010derp\u00e1n\u00ed glykogenu a urychluje regeneraci po z\u00e1vod\u011b.<\/p>\n\n\n\n

Pro dopln\u011bn\u00ed z\u00e1sob glykogenu a zotaven\u00ed po\u0161kozen\u00fdch sval\u016f konzumuj\u00ed cyklist\u00e9 slazen\u00e9 n\u00e1poje, d\u017eusy nebo regenera\u010dn\u00ed n\u00e1poje obsahuj\u00edc\u00ed sacharidy a proteiny. N\u011bkte\u0159\u00ed dokonce s\u00e1hnou po klasice: Haribo gumov\u00fdch medv\u00eddc\u00edch, je\u017e jsou zn\u00e1m\u00ed sv\u00fdm vhodn\u00fdm slo\u017een\u00edm sacharid\u016f.<\/p>\n\n\n

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

N\u00e1sledn\u011b se mus\u00ed cyklist\u00e9 dostat do t\u00fdmov\u00e9ho autobusu. Jakmile tam jsou, tak ihned po spr\u0161e dostanou pevnou stravu zalo\u017eenou na jednoduch\u00fdch a snadno straviteln\u00fdch sacharidech a proteinech. P\u0159\u00edklad: grilovan\u00e9 ku\u0159e s r\u00fd\u017e\u00ed, t\u011bstovinov\u00fd sal\u00e1t, \u0161unkov\u00fd sendvi\u010d nebo t\u0159eba t\u00fdmov\u00fdm kucha\u0159em speci\u00e1ln\u011b p\u0159ipraven\u00fd dort\u2026 <\/p>\n\n\n\n

To v\u0161e v kombinaci se spr\u00e1vn\u00fdm mno\u017estv\u00edm tekutin pro rehydrataci. Je dobr\u00e9 ud\u011blat v\u0161e co nejd\u0159\u00edve, nebo\u0165 p\u0159\u00edli\u0161 zpo\u017ed\u011bn\u00fd p\u0159\u00edsun tekutin m\u016f\u017ee negativn\u011b ovlivnit sp\u00e1nek a odpo\u010dinek: Kdy\u017e toho p\u0159ed span\u00edm vypijete p\u0159\u00edli\u0161, budete pak celou noc l\u00edtat na z\u00e1chod.<\/p>\n\n\n\n

P\u0159ed ve\u010de\u0159\u00ed, mezi mas\u00e1\u017e\u00ed a odpo\u010dinkem, si sportovci dop\u0159\u00e1vaj\u00ed men\u0161\u00ed sva\u010dinku, obvykle ve form\u011b ovoce, n\u00edzkotu\u010dn\u00fdch ml\u00e9\u010dn\u00fdch produkt\u016f, su\u0161en\u00e9ho ovoce a o\u0159ech\u016f\u2026 <\/p>\n\n\n\n

Ve\u010de\u0159e<\/strong><\/h4>\n\n\n\n

Jeden z nejd\u016fle\u017eit\u011bj\u0161\u00edch okam\u017eik\u016f dne, a to nejen ve smyslu v\u00fd\u017eivy, ale tak\u00e9 pro samotn\u00fd t\u00fdm. Po dlouh\u00e9m dni spolu v\u0161ichni jezdci a \u010dlenov\u00e9 t\u00fdmu usednou k ve\u010de\u0159i. Z\u00e1sobit t\u011blo pot\u0159ebn\u00fdmi \u017eivinami pro regeneraci je stejn\u011b d\u016fle\u017eit\u00e9 jako vychutnat si kvalitn\u00ed j\u00eddlo a spole\u010dnost ostatn\u00edch. Pr\u00e1v\u011b p\u0159i ve\u010de\u0159i p\u0159edv\u00e1d\u00ed kucha\u0159i sv\u016fj um a kreativitu, kdy\u017e jezdc\u016fm p\u0159ipravuj\u00ed zdrav\u00e1 a chutn\u00e1 j\u00eddla, samoz\u0159ejm\u011b za dodr\u017eov\u00e1n\u00ed pokyn\u016f od v\u00fd\u017eivov\u00fdch poradc\u016f.<\/p>\n\n\n\n

Sacharidy, jako nap\u0159\u00edklad t\u011bstoviny, r\u00fd\u017ee a brambory, jsou kl\u00ed\u010dov\u00e9 pro pr\u016fb\u011b\u017enou a stabiln\u00ed regeneraci, jako\u017e i p\u0159\u00edpravu jezdce do dal\u0161\u00ed etapy. V t\u00e9to f\u00e1zi jsou rovn\u011b\u017e d\u016fle\u017eit\u00e9 i libov\u00e9 proteiny bez t\u011b\u017ek\u00fdch om\u00e1\u010dek a nadm\u011brn\u00e9ho mno\u017estv\u00ed ko\u0159en\u00ed, nejl\u00e9pe p\u0159ipravovan\u00e9 na grilu nebo v troub\u011b.<\/p>\n\n\n

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

V\u0161e se pod\u00e1v\u00e1 s men\u0161\u00edm p\u0159edkrmem, a\u0165 u\u017e v podob\u011b sal\u00e1tu, pol\u00e9vky \u010di grilovan\u00e9 zeleniny. Nakonec kucha\u0159i nab\u00eddnou i lehk\u00fd a pro cyklisty vhodn\u00fd dezert.<\/p>\n\n\n\n

Pakli\u017ee se ve\u010de\u0159e serv\u00edruje p\u0159\u00edli\u0161 brzy, mohou si d\u00e1t p\u0159ed span\u00edm je\u0161t\u011b lehkou sva\u010dinu.<\/p>\n\n\n\n

Takto to funguje cel\u00e9 t\u0159i t\u00fddny, aby se zajistilo dopl\u0148ov\u00e1n\u00ed v\u0161ech sp\u00e1len\u00fdch kalori\u00ed b\u011bhem dne. V\u011b\u0159te, \u017ee to nen\u00ed v\u016fbec jednoduch\u00e9. Krom\u011b vy\u010derp\u00e1n\u00ed, kter\u00e9 s sebou ka\u017ed\u00e1 etapa p\u0159in\u00e1\u0161\u00ed, mus\u00ed cyklist\u00e9 a jejich tr\u00e1vic\u00ed syst\u00e9m tvrd\u011b d\u0159\u00edt, aby str\u00e1vili 4 a\u017e 8 tis\u00edc kalori\u00ed ze zdrav\u00e9 stravy. Proto mus\u00ed sportovci, kte\u0159\u00ed vyraz\u00ed na velkou tour, jako je Tour de France, Giro \u010di La Vuelta, tr\u00e9novat cel\u00e9 t\u011blo – svaly, mysl a tak\u00e9 \u017ealudek.<\/p>\n","protected":false},"excerpt":{"rendered":"

B\u011bhem Grand Tours, jako je Tour de France, Vuelta, Espa\u00f1a nebo Giro d\u2019Italia, dodr\u017euj\u00ed profesion\u00e1ln\u00ed jezdci pe\u010dliv\u011b napl\u00e1novanou dietu, aby pokryli vysok\u00e9 energetick\u00e9 n\u00e1roky. Jedn\u00e1 se o stravu, kter\u00e1 poskytuje pot\u0159ebn\u00e9 \u201cpalivo\u201d pro 21 etap a z\u00e1rove\u0148 urychluje regeneraci a podporuje celkov\u00e9 zdrav\u00ed. Poj\u010fme se nyn\u00ed spole\u010dn\u011b pod\u00edvat na z\u00e1klady stravy profesion\u00e1ln\u00edch jezdc\u016f Grand Tour:… <\/p>\n

\u010ct\u011bte v\u00edceCo jed\u00ed profesion\u00e1ln\u00ed cyklist\u00e9 b\u011bhem Grand Tour?<\/span><\/a><\/div>\n","protected":false},"author":1,"featured_media":45508,"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":[118,453,157,392],"tags":[],"class_list":["post-45523","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cyklistika","category-jizda-na-kole-a-vyziva","category-silnicni-kola","category-zdravi-a-cyklistika"],"_links":{"self":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/45523","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=45523"}],"version-history":[{"count":0,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/posts\/45523\/revisions"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media\/45508"}],"wp:attachment":[{"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/media?parent=45523"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/categories?post=45523"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.siroko.com\/blog\/c\/cs\/wp-json\/wp\/v2\/tags?post=45523"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}