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Jedna ľudová múdrosť hovorí: “Keď chcete vyhrať, treba sa v prvom rade zúčastniť.” Práve účasť na cyklistických pretekoch bude pre mnohých toto leto prvý krát. Tu je pár rád ako si to neskomplikovať.

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1. profil a propozicie
Naštudujte si na stránke pretekov profil trate. Povie vám oveľa viac ako mapa alebo dĺžka v kilometroch. Takto viete koľko je na trati stúpaní a zjazdov, aké sú strmé a dlhé a na koľkom kilometri vás čakajú. Na niektorom maratóne dokonca dostanete malú kartičku s profilom upevniteľnú na riadítka spolu s číslom.

Takto presne viete čo vás čaká na každom kilometri

2. nejdete do vyhnanstva na Sibír, nebaľte si toho na trať veľa
“Dva lepeňáky so salámou ak budem hladný, bunda do dažďa keď bude pršať, dve duše keby náhodou, plný rezervoár vody …” STOP, STOP !!! Fakt vám stačí základ. Na trati sú “občerstvovačky” a aj technická podpora od ostatných pretekárov je v celku bežný jav. Karma vám to vráti ak niekomu hodíte dušu alebo pumpu, vodu alebo tyčinku, zastavíte a pomôžete s nitovaním reťaze. Stačí vám základ, aby ste nemali ťažký batoh: pumpa, duša, montpáky, fľaša vody a nejaká energy tyčinka.

Na občerstvovacej stanici doplníte vodu aj jedlo

3. ranný základ
Mám kamaráta, ktorý keď si pol hodinku pred štartom nedá mastnú pečenú klobásu tak mu to na pretekoch nejde :) Ten je výnimka, poďme späť do reality. Základ sú raňajky – zhruba 3-4 hodinky pred štartom. Mali by obsahovať cca 55 percent sacharidov, 30 percent bielkovín a 15 percent tukov – čo to znamená v praxi? Ovsené vločky s proteínom a banánom alebo palacinky s tvarohom a kakaom, ryžový nákyp s kompótom tiež nie je na zahodenie. Tuky zastúpia orechy alebo kokosový olej. Keď používate mlieko tak si dajte sójové alebo ryžové, ľahšie sa trávi. Hodinu pred štartom tiež požite hlavne sacharidy (vločky – flapjack) a orechy alebo pečivo s arašidovým maslom a lekvárom ale hlavne tekutiny – vodu. Ak pôjdete viac ako hodinku, dajte si jonťák. V deň preteku s jedlom hlavne neexperimentujte. Jedzte len overené potraviny a kombinácie. Pozor na veľké množstvo energy gélov aby ste nemuseli na trati ehm ako by som to –  “predčasne zájsť do boxov” :)

Nemajte stres, najedzte sa

4. choďte rovnomerne 
Psychika je veľmi dôležitá. Ak nepôjdete v hlave, nepôjdu ani vaše nohy. Presvedčte sa, že to zvládnete a vyštartujte. Pozor na prvé kilometre, nenechajte sa uniesť rýchlim tempom tých, ktorí ho vedia udržať až do cieľa aby ste neodpadli už v prvom kopci. Držte si stabilné tempo, nenechajte vychladnúť nohy a pedálujte v stabilnej frekvencii aj na rovinách a v jemných zjazdoch. Rozložte si sily rovnomerne tak, aby ste pri prejazde cieľom nevládali prejsť ani meter naviac. Vtedy viete, že ste do závodu dali všetko.

5. správanie na trati alebo čo hovoria pravidlá a čo je naša dobrá vôľa
“Pretekár sa musí správať športovo počas celej doby a musí umožniť predbehnutie
rýchlejšiemu pretekárovi bez bránenia.” Pri predbiehaní je dobrým zvykom kričať “zľava” alebo “zprava”. Keď to počujete – uhnite a keď chcete predbiehať tak to kričte.

“Pretekári musia rešpektovať prírodu a musia zabezpečiť, aby neznečisťovali trať.” Nehádžte smeti na zem, prosím !!! Keď vládzete niesť plný energetický gél alebo tyčinku, tak po zjedení obsahu odniesť len obal nemôže byť problém. Ak vám vo vrecku vadí tak ho vyhoďte na občerstvovačke a nie na trati.
“Keď bicykel do kopca tlačíte, sledujte situáciu za vami.” Ak zbadáte zdatnejšieho pretekára, ktorý ide v sedle tak mu uvoľnite cestu. Uvedomte si tiež, že tlačiť sa dá kadekoľvek a uvoľnite preto jazdcom tú lepšiu a prejazdnejšiu stopu trate.
Dúfam, že týchto 5 rád nováčikom trochu pomohlo. A na záver najcennejšia rada, ktorú som kedy dostala. Proti kŕčom v nohách je najlepšia obyčajná soľ. Áno – soľ. Zoberte si ju do mini sáčika a keď je zle zapite ju na trati vodou. Alebo si do nej na občerstvovačke namočte melón alebo banán. Fakt to pomáha :)

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