{"id":677,"date":"2008-07-15T10:30:57","date_gmt":"2008-07-15T09:30:57","guid":{"rendered":"http:\/\/www.caths.cz\/wordpress\/?p=677"},"modified":"2008-07-15T10:30:57","modified_gmt":"2008-07-15T09:30:57","slug":"treninkova-poradna-otazka-2","status":"publish","type":"post","link":"https:\/\/www.caths.cz\/wordpress\/treninkova-poradna-otazka-2\/","title":{"rendered":"Tr\u00e9ninkov\u00e1 poradna, ot\u00e1zka 2."},"content":{"rendered":"<p>Tentokr\u00e1t se ot\u00e1zka t\u00fdk\u00e1 tr\u00e9ninku na handbiku<strong>Dobr\u00fd den, t\u0159et\u00edm rokem z\u00e1vod\u00edm na handbike. Celkem na kole jezd\u00edm \u010dty\u0159i roky. V posledn\u00edch dvou letech v\u0161ak m\u00e1m st\u00e1le stejnou v\u00fdkonnost \u2013 nezlep\u0161uji se. Pros\u00edm V\u00e1s, nenapsal byste mi tr\u00e9ninkov\u00fd pl\u00e1n, podle kter\u00e9ho bych m\u011bl tr\u00e9novat?<\/strong><\/p>\n<p> <strong>Odpov\u011b\u010f: <\/strong> <\/p>\n<p align=\"justify\"> Ka\u017ed\u00fd, kdo za\u010dne aktivn\u011b a pravideln\u011b sportovat pozoruje po ur\u010dit\u00e9 dob\u011b pom\u011brn\u011b rychl\u00fd n\u00e1r\u016fst sv\u00e9 v\u00fdkonnosti. V cyklistice, konkr\u00e9tn\u011b, se tato doba d\u00e1 odhadnout na 1 \u2013 2 roky, pravideln\u00e9ho tr\u00e9ninku.<br \/> Po t\u00e9to dob\u011b se t\u011blo dostane na ur\u010ditou v\u00fdkonnostn\u00ed hranici a pro dal\u0161\u00ed n\u00e1r\u016fst v\u00fdkonnosti je pot\u0159eba tr\u00e9nink ji\u017e konkr\u00e9tn\u011b zam\u011b\u0159it k va\u0161im konkr\u00e9tn\u00edm sportovn\u00edm c\u00edl\u016fm. Va\u0161e pocity jsou tedy zcela opodstatn\u011bn\u00e9. <br \/> Pro handbikera, kter\u00fd pravideln\u011b z\u00e1vod\u00ed na va\u0161\u00ed v\u00fdkonnostn\u00ed \u00farovni a jako c\u00edl m\u00e1 nap\u0159\u00edklad celkov\u00e9 um\u00edst\u011bn\u00ed v seri\u00e1lu z\u00e1vod\u016f \u010cP, je v tuto dobu vhodn\u00e9 tr\u00e9novat podle n\u00e1sleduj\u00edc\u00edho modelu:<\/p>\n<p> pond\u011bl\u00ed:<br \/> volno \u2013 (regenerace, mas\u00e1\u017e, atd.)<\/p>\n<p> \u00fater\u00fd:<br \/> 1,5 hodiny tr\u00e9nink v kopcovit\u00e9m ter\u00e9nu. Tepov\u00e1 frekvence by se m\u011bla pohybovat do 85% maxima. <\/p>\n<p> st\u0159eda:<br \/> 2 hodiny tr\u00e9nink v rovinat\u00e9m ter\u00e9nu, podle pocit\u016f je vhodn\u00e9 za\u0159adit p\u0159ibli\u017en\u011b 20 minutov\u00e9 \u201e\u010dasovk\u00e1\u0159sk\u00e9\u201c tempo na 75 \u2013 85% maxim\u00e1ln\u00ed TF<\/p>\n<p> \u010dtvrtek:<br \/> volno \u2013 (regenerace, mas\u00e1\u017e, baz\u00e9n)<\/p>\n<p> p\u00e1tek:<br \/> 1 hodina tr\u00e9nink (rozjet\u00ed 20 min., zapojen\u00ed v\u0161ech tepov\u00fdch f\u00e1z\u00ed 20 min., vyjet\u00ed 20 min.)<br \/> pro st\u0159edn\u00ed f\u00e1zi doporu\u010duji naj\u00edt si n\u011bjak\u00fd, 20 minutov\u00fd kopec a ten prost\u011b vyjet z\u00e1vodn\u00edm tempem<\/p>\n<p> sobota:<br \/> z\u00e1vody, nezapome\u0148te se p\u0159ed z\u00e1vody dob\u0159e rozjet a to v\u010detn\u011b rychl\u00fdch \u00fasek\u016f. <br \/> Jin\u00fdmi slovy: do z\u00e1vodu mus\u00edte nastupovat, jako byste m\u011bl u\u017e p\u016fl hodiny z\u00e1vodu za sebou. Pokud to neud\u011bl\u00e1te, va\u0161e t\u011blo se dostane do z\u00e1vodn\u00edho rytmu a\u017e v pr\u016fb\u011bhu z\u00e1vodu a to ji\u017e va\u0161i soupe\u0159i budou daleko.<\/p>\n<p> ned\u011ble:<br \/> 2 hodiny tr\u00e9nink \u2013 vyjet\u00ed ze z\u00e1vodu. Tr\u00e9nink absolvujete na lehk\u00fd p\u0159evod do 70% maxim\u00e1ln\u00ed TF.<\/p>\n<p> Z\u00e1sady:<\/p>\n<p> * mus\u00edte dodr\u017eet pravidelnost tr\u00e9ninku, to znamen\u00e1, \u017ee na tr\u00e9nink mus\u00edte i kdyby traka\u0159e z nebe padaly, p\u0159i nep\u0159\u00edzniv\u00e9m po\u010das\u00ed volte trena\u017e\u00e9r, posilovnu, ale dodr\u017ete tr\u00e9ninkov\u00e9 dny. Toto je z\u00e1kladem budouc\u00edho \u00fasp\u011bchu.<br \/> * p\u0159i tr\u00e9ninku kopc\u016f jezd\u011bte sp\u00ed\u0161e leh\u010d\u00ed p\u0159evody a zam\u011b\u0159te se na vy\u0161\u0161\u00ed kadenci ot\u00e1\u010dek<br \/> * nepodce\u0148ujte regeneraci, je stejn\u011b d\u016fle\u017eit\u00e1 jako tr\u00e9nink samotn\u00fd<br \/> * pokud jste unaven\u00ed vynechejte rychlostn\u00ed slo\u017eky tr\u00e9ninku, p\u0159\u00edpadn\u011b tr\u00e9nink zkra\u0165te, jenom se na handbike vozte, ale hlavn\u011b zachovejte tr\u00e9ninkov\u00fd den<br \/> * v p\u0159\u00edpad\u011b nemoci se p\u0159edev\u0161\u00edm uzdravte. S tr\u00e9ninkem za\u010dn\u011bte a\u017e budete 100% zdr\u00e1v. V prvn\u00edm t\u00fddnu po nemoci vynechte z\u00e1vody a rychlostn\u00ed slo\u017eky tr\u00e9ninku.<\/p>\n<p> Mgr. Viktor Zapletal <\/p>\n<p> <img decoding=\"async\" src=\"\/wordpress\/image\/k_clankum\/poradna_handbike1.jpg\"><br \/>ILUSTRA\u010cN\u00cd FOTO <\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.caths.cz\/wordpress\/treninkova-poradna-otazka-2\/\"><img loading=\"lazy\" decoding=\"async\" width=\"100\" height=\"100\" src=\"https:\/\/www.caths.cz\/wordpress\/wp-content\/plugins\/thumbnail-for-excerpts\/tfe_no_thumb.png\" class=\"alignleft wp-post-image tfe\" alt=\"\" title=\"\" \/><\/a><p>Tentokr\u00e1t se ot\u00e1zka t\u00fdk\u00e1 tr\u00e9ninku na handbikuDobr\u00fd den, t\u0159et\u00edm rokem z\u00e1vod\u00edm na handbike. Celkem na kole jezd\u00edm \u010dty\u0159i roky. V posledn\u00edch dvou letech v\u0161ak m\u00e1m st\u00e1le stejnou v\u00fdkonnost \u2013 nezlep\u0161uji [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ngg_post_thumbnail":0,"footnotes":""},"categories":[26],"tags":[],"class_list":["post-677","post","type-post","status-publish","format-standard","hentry","category-treninkova-poradna"],"_links":{"self":[{"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/posts\/677","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/comments?post=677"}],"version-history":[{"count":0,"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/posts\/677\/revisions"}],"wp:attachment":[{"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/media?parent=677"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/categories?post=677"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.caths.cz\/wordpress\/wp-json\/wp\/v2\/tags?post=677"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}