{"id":791,"date":"2024-03-06T16:31:11","date_gmt":"2024-03-06T15:31:11","guid":{"rendered":"https:\/\/hronvodackymaraton.sk\/?p=791"},"modified":"2024-03-07T20:52:19","modified_gmt":"2024-03-07T19:52:19","slug":"priprava-kajakara-v-dlhovekosti-na-sezonu-2024","status":"publish","type":"post","link":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/","title":{"rendered":"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024"},"content":{"rendered":"

Mil\u00ed \u010ditatelia,<\/p>\n

n\u00e1\u0161 \u010dlen Klubu dunajsk\u00fdch vod\u00e1kov Sl\u00e1via UK Bratislava, b\u00fdval\u00fd reprezentant, kajak\u00e1r Miro Matu\u0161\u00edk (1953) sa rozhodol \u0161tartova\u0165 v apr\u00edli 2024 na 100 km vod\u00e1ckom marat\u00f3ne Vohandu v Est\u00f3nsku. U n\u00e1s organizujeme vod\u00e1cke marat\u00f3ny v d\u013a\u017eke trat\u00ed 25 – 50 km. Na Vohandu je to dvojn\u00e1sobn\u00e1 vzdialenos\u0165, s ktorou Miro nem\u00e1 sk\u00fasenosti, preto sme dohodli na spolupr\u00e1ci pri jeho pr\u00edprave na t\u00fato medzin\u00e1rodn\u00fa s\u00fa\u0165a\u017e s vy\u0161e 1000 pretek\u00e1rmi. Nako\u013eko na z\u00e1vere\u010dn\u00fa pr\u00edpravu m\u00e1 u\u017e len 8 t\u00fd\u017ed\u0148ov, rozhodol som sa n\u00e1\u0161 n\u00e1vrh tr\u00e9ningov\u00e9ho pl\u00e1nu konzultova\u0165 aj s Prof. PhDr. Eugenom Laczom, PhD. z FTV\u0160 UK. Vopred som mu na pre\u0161tudovanie poslal tabu\u013eku so z\u00e1kladn\u00fdmi ukazovate\u013emi, ktor\u00fa Miro vypracoval. S oh\u013eadom na jeho vek 70+ a zamestnanie sme navrhli 4 tr\u00e9ningy v t\u00fd\u017edni. Pri zostavovan\u00ed tohto pl\u00e1nu sme brali do \u00favahy, \u017ee Miro svoje tr\u00e9ningy\u00a0 mus\u00ed prisp\u00f4sobova\u0165 faktorom: vo\u013en\u00fd \u010das po zamestnan\u00ed, po\u010dasie, kondi\u010dnej pripravenosti, v\u00fdkonnosti a v jeho osobn\u00fdch pocitoch, (po najazden\u00ed vzdialenosti 10 km, sa c\u00edti v\u00a0pohode).<\/p>\n

Na mobile si sleduje predov\u0161etk\u00fdm \u00fadaj priemern\u00e1 r\u00fdchlos\u0165. Pod\u013ea toho vie, \u010di bol tr\u00e9ning lep\u0161\u00ed alebo hor\u0161\u00ed. Na sporttesteri (s hodinkami POLAR vantage v2.) m\u00e1 nasledovn\u00e9 \u00fadaje (pri jazde na kajaku): \u010das trvania tr\u00e9ningu, vzdialenos\u0165, pulzov\u00e1 frekvencia (minim\u00e1lna, maxim\u00e1lna, priemern\u00e1)\u00a0r\u00fdchlos\u0165 (maxim\u00e1lna, priemern\u00e1), spotrebovan\u00e9 kal\u00f3rie, spa\u013eovanie tukov %kal.<\/p>\n

Telesn\u00e1 v\u00fd\u0161ka 183 cm, telesn\u00e1 hmotnos\u0165 93 kg, pokojov\u00e1 pulzov\u00e1 frekvencia r\u00e1no v posteli 58 – 60 pulzov\/min. Ber\u00fac tieto ukazovatele do \u00favahy dohodli sme sa na nasledovnom pl\u00e1ne tr\u00e9ningov:<\/p>\n

1.)<\/strong> 3 tr\u00e9ningy 2,5 – 3 hodinov\u00e9 v t\u00fd\u017edni na vode napr. PO, ST, PI (prv\u00e9 dva tr\u00e9ningy s\u00fa zameran\u00e9 na s\u00favisl\u00e9 aer\u00f3bne p\u00e1dlovanie pri pulzov\u00fdch frekvenci\u00e1ch cca do 150 pulzov\/min. Tret\u00ed tr\u00e9ning je prekladan\u00fd fartlekov\u00fdmi \u00fasekmi (d\u013a\u017eku \u00fasekov si stanov\u00ed Miro s\u00e1m pod\u013ea chuti a pocitov). Pri tomto type tr\u00e9ningu sa pri zr\u00fdchlen\u00fdch \u00fasekoch zv\u00fd\u0161i za\u0165a\u017eenie organizmu do 170 pulzov\/min, s n\u00e1vratom na vytrvalostn\u00fd charakter v rozp\u00e4t\u00ed 140-150 pulzov\/min. (Kv\u00f4li pracovn\u00fdm povinnostiam v tomto obdob\u00ed jazd\u00ed v\u00e4\u010d\u0161inou na Liptovskej Mare – vi\u010f foto)<\/p>\n

2.)<\/strong> 1x v t\u00fd\u017edni – s\u00favisl\u00e9 posil\u0148ovanie tie\u017e aer\u00f3bneho charakteru pri pulzovej frekvencii do 140 pulzov\/min., pri ktorom bude s\u00favisle posil\u0148ova\u0165 s vlastn\u00fdm telom a so stredne \u0165a\u017ek\u00fdmi \u010dinkami (v\u00fdmeny stanov\u00ed\u0161\u0165, striedanie za\u0165a\u017eenia hlavn\u00fdch svalov\u00fdch parti\u00ed, ktor\u00e9 sa pri jazde na kajaku vyu\u017e\u00edvaj\u00fa. De\u0148 a dobu trvania posil\u0148ovania si Miro ur\u010di s\u00e1m pod\u013ea svojich dispoz\u00edci\u00ed, pracovn\u00e9ho vo\u013ena a chuti.<\/p>\n

3.)<\/strong> Okrem tr\u00e9ningov ka\u017ed\u00fd de\u0148 bude zara\u010fova\u0165 aspo\u0148 20-30 min\u00fatov\u00e9 kompenza\u010dn\u00e9 a stre\u010dingov\u00e9 cvi\u010denia at\u010f.<\/p>\n

4.)<\/strong> Uprav\u00ed a zracionalizuje sp\u00f4sob svojho stravovania.<\/p>\n

5.)<\/strong> Prof. Laczo so v\u0161etk\u00fdmi na\u0161imi n\u00e1vrhmi s\u00fahlasil a navrhol, aby po skon\u010den\u00ed uveden\u00e9ho marat\u00f3nu Miro pri\u0161iel za n\u00edm na konzult\u00e1ciu s poznatkami a sk\u00fasenos\u0165ami na konzult\u00e1ciu.<\/p>\n

Miro Matu\u0161\u00edk je na Slovensku najstar\u0161\u00ed akt\u00edvny pretek\u00e1r kateg\u00f3rie K1M, dr\u017eite\u013e dvoch bronzov\u00fdch medail\u00ed na ME\u00b42023 na divok\u00fdch vod\u00e1ch v Skopje (klasick\u00fd zjazd a \u0161print, vo vekovej kateg\u00f3rii veter\u00e1nov 65+.\u00a0V jeho pr\u00edpade pod\u013ea m\u0148a plat\u00ed, \u017ee treba ve\u013ea jazdi\u0165 a v\u00fdsledky sa dostavia aj v bud\u00facnosti.\u00a0Dr\u017eme mu palce, nech sa mu dar\u00ed na ka\u017ed\u00fdch pretekoch, ktor\u00fdch sa z\u00fa\u010dastn\u00ed!<\/p>\n

Vojtech Poto\u010dn\u00fd<\/p>\n

\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"
\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t\"\"<\/p>\n","protected":false},"excerpt":{"rendered":"

Mil\u00ed \u010ditatelia, n\u00e1\u0161 \u010dlen Klubu dunajsk\u00fdch vod\u00e1kov Sl\u00e1via UK Bratislava, b\u00fdval\u00fd reprezentant, kajak\u00e1r Miro Matu\u0161\u00edk (1953) sa rozhodol \u0161tartova\u0165 v apr\u00edli 2024 na 100…<\/p>\n","protected":false},"author":3,"featured_media":78,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_eb_attr":"","_mi_skip_tracking":false,"footnotes":""},"categories":[1],"tags":[],"class_list":["post-791","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nezaradene"],"yoast_head":"\nPr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024 - hronmaraton.sk<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/\" \/>\n<meta property=\"og:locale\" content=\"sk_SK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024 - hronmaraton.sk\" \/>\n<meta property=\"og:description\" content=\"Mil\u00ed \u010ditatelia, n\u00e1\u0161 \u010dlen Klubu dunajsk\u00fdch vod\u00e1kov Sl\u00e1via UK Bratislava, b\u00fdval\u00fd reprezentant, kajak\u00e1r Miro Matu\u0161\u00edk (1953) sa rozhodol \u0161tartova\u0165 v apr\u00edli 2024 na 100...\" \/>\n<meta property=\"og:url\" content=\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/\" \/>\n<meta property=\"og:site_name\" content=\"hronmaraton.sk\" \/>\n<meta property=\"article:published_time\" content=\"2024-03-06T15:31:11+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-03-07T19:52:19+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-content\/uploads\/2023\/05\/cropped-IMG-20230515-MM_2-400.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"555\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"Snowski61\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Autor\" \/>\n\t<meta name=\"twitter:data1\" content=\"Snowski61\" \/>\n\t<meta name=\"twitter:label2\" content=\"Predpokladan\u00fd \u010das \u010d\u00edtania\" \/>\n\t<meta name=\"twitter:data2\" content=\"4 min\u00faty\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/\",\"url\":\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/\",\"name\":\"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024 - hronmaraton.sk\",\"isPartOf\":{\"@id\":\"https:\/\/hronvodackymaraton.sk\/#website\"},\"datePublished\":\"2024-03-06T15:31:11+00:00\",\"dateModified\":\"2024-03-07T19:52:19+00:00\",\"author\":{\"@id\":\"https:\/\/hronvodackymaraton.sk\/#\/schema\/person\/c03a472907933352b2f30940e40b0f54\"},\"breadcrumb\":{\"@id\":\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/#breadcrumb\"},\"inLanguage\":\"sk-SK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/hronvodackymaraton.sk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/hronvodackymaraton.sk\/#website\",\"url\":\"https:\/\/hronvodackymaraton.sk\/\",\"name\":\"hronmaraton.sk\",\"description\":\"O cenu olympionika Mari\u00e1na Havl\u00ed\u010dka\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/hronvodackymaraton.sk\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"sk-SK\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/hronvodackymaraton.sk\/#\/schema\/person\/c03a472907933352b2f30940e40b0f54\",\"name\":\"Snowski61\",\"url\":\"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/author\/snowski61\/\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024 - hronmaraton.sk","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/","og_locale":"sk_SK","og_type":"article","og_title":"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024 - hronmaraton.sk","og_description":"Mil\u00ed \u010ditatelia, n\u00e1\u0161 \u010dlen Klubu dunajsk\u00fdch vod\u00e1kov Sl\u00e1via UK Bratislava, b\u00fdval\u00fd reprezentant, kajak\u00e1r Miro Matu\u0161\u00edk (1953) sa rozhodol \u0161tartova\u0165 v apr\u00edli 2024 na 100...","og_url":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/","og_site_name":"hronmaraton.sk","article_published_time":"2024-03-06T15:31:11+00:00","article_modified_time":"2024-03-07T19:52:19+00:00","og_image":[{"width":1200,"height":555,"url":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-content\/uploads\/2023\/05\/cropped-IMG-20230515-MM_2-400.jpg","type":"image\/jpeg"}],"author":"Snowski61","twitter_card":"summary_large_image","twitter_misc":{"Autor":"Snowski61","Predpokladan\u00fd \u010das \u010d\u00edtania":"4 min\u00faty"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/","url":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/","name":"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024 - hronmaraton.sk","isPartOf":{"@id":"https:\/\/hronvodackymaraton.sk\/#website"},"datePublished":"2024-03-06T15:31:11+00:00","dateModified":"2024-03-07T19:52:19+00:00","author":{"@id":"https:\/\/hronvodackymaraton.sk\/#\/schema\/person\/c03a472907933352b2f30940e40b0f54"},"breadcrumb":{"@id":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/#breadcrumb"},"inLanguage":"sk-SK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/priprava-kajakara-v-dlhovekosti-na-sezonu-2024\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/hronvodackymaraton.sk\/"},{"@type":"ListItem","position":2,"name":"Pr\u00edprava kajak\u00e1ra v dlhovekosti na sez\u00f3nu 2024"}]},{"@type":"WebSite","@id":"https:\/\/hronvodackymaraton.sk\/#website","url":"https:\/\/hronvodackymaraton.sk\/","name":"hronmaraton.sk","description":"O cenu olympionika Mari\u00e1na Havl\u00ed\u010dka","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/hronvodackymaraton.sk\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"sk-SK"},{"@type":"Person","@id":"https:\/\/hronvodackymaraton.sk\/#\/schema\/person\/c03a472907933352b2f30940e40b0f54","name":"Snowski61","url":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/author\/snowski61\/"}]}},"_links":{"self":[{"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/posts\/791","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/users\/3"}],"replies":[{"embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/comments?post=791"}],"version-history":[{"count":6,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/posts\/791\/revisions"}],"predecessor-version":[{"id":830,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/posts\/791\/revisions\/830"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/media\/78"}],"wp:attachment":[{"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/media?parent=791"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/categories?post=791"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/d.r4.wbsprt.com\/hronvodackymaraton.sk\/wp-json\/wp\/v2\/tags?post=791"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}