{"id":3926,"date":"2021-04-05T18:04:43","date_gmt":"2021-04-05T16:04:43","guid":{"rendered":"http:\/\/www.czechcyclingfederation.com\/?p=3926"},"modified":"2021-04-06T12:24:27","modified_gmt":"2021-04-06T10:24:27","slug":"treninkova-poradna-spanek-v-prubehu-extremnich-sportovnich-vykonu","status":"publish","type":"post","link":"https:\/\/www.czechcyclingfederation.com\/en\/treninkova-poradna-spanek-v-prubehu-extremnich-sportovnich-vykonu\/","title":{"rendered":"Tr\u00e9ninkov\u00e1 poradna: Sp\u00e1nek v pr\u016fb\u011bhu extr\u00e9mn\u00edch sportovn\u00edch v\u00fdkon\u016f"},"content":{"rendered":"\n

Dotaz: \u201eV\u011bnuji se extr\u00e9mn\u00edm vytrvaleck\u00fdm z\u00e1vod\u016fm a z\u00e1vod\u016fm typu ultra no support jako je nap\u0159. Trans Continental Race, Trans Atlantic Race, North Cup 4000, atd. Nem\u00e1m \u00fapln\u011b vy\u0159e\u0161enou problematiku sp\u00e1nku v pr\u016fb\u011bhu t\u011bchto z\u00e1vod\u016f, nejlep\u0161\u00ed z\u00e1vodn\u00edci dok\u00e1\u017e\u00ed sn\u00ed\u017eit pot\u0159ebu sp\u00e1nku na minimum. D\u00e1 se toto n\u011bjak natr\u00e9novat?\u201c <\/strong><\/p>\n\n\n\n

Problematika sp\u00e1nku pat\u0159\u00ed ve sportovn\u00ed v\u011bd\u011b mezi relativn\u011b mlad\u00fd obor, kter\u00e9mu se odborn\u00edci za\u010dali v\u011bnovat c\u00edlen\u011b teprve ned\u00e1vno a v\u00fdrazn\u00fd progres pak toto odv\u011btv\u00ed nabralo v souvislosti s OH v Riu a Tokiu.<\/p>\n\n\n\n

O problematice sp\u00e1nku toho v\u00edme pom\u011brn\u011b m\u00e1lo, v\u0161e souvis\u00ed s v\u00fdzkumem \u010dinnosti mozku, mnoho v\u011bc\u00ed z\u016fst\u00e1v\u00e1 nevyjasn\u011bn\u00fdch. Sportovn\u00ed v\u011bda se nyn\u00ed soust\u0159ed\u00ed p\u0159edev\u0161\u00edm na mo\u017enost vy\u0159e\u0161en\u00ed \u010dasov\u00e9ho posunu u sportovc\u016f a na kvalitu sp\u00e1nku. Problematika \u010dasov\u00e9ho posunu m\u00e1 pom\u011brn\u011b \u00fasp\u011b\u0161n\u011b zpracovanou metodiku, problematika kvality sp\u00e1nku tak \u00fasp\u011b\u0161n\u00e1 zat\u00edm nen\u00ed.<\/p>\n\n\n\n

Pokud jde o dotaz konkr\u00e9tn\u011b. Pot\u0159eba sp\u00e1nku je velmi individu\u00e1ln\u00ed v\u011bc\u00ed o \u010dem\u017e sv\u011bd\u010d\u00ed skute\u010dnost, \u017ee se u \u0161irok\u00e9 ve\u0159ejnosti pohybuje \u0159\u00e1dov\u011b i ve 100% odli\u0161nosti. Extr\u00e9mn\u00edm p\u0159\u00edkladem m\u016f\u017ee b\u00fdt nap\u0159\u00edklad Albert Einstein, kter\u00e9mu k denn\u00edmu pokryt\u00ed sp\u00e1nkov\u00fdch pot\u0159eb sta\u010dily pr\u016fm\u011brn\u011b 4 hodiny denn\u011b, n\u011bkdy i m\u00e9n\u011b. Ale do podobn\u00e9 \u201eformy\u201c se dostali i dal\u0161\u00ed geni\u00e1ln\u00ed v\u011bdci, nap\u0159\u00edklad Leonardo Da Vinci, Nikola Tesla, Thomas Jefferson, Buckminster Fuller \u010di Napoleon Bonaparte. <\/p>\n\n\n\n

D\u016fvodem byla skute\u010dnost, \u017ee necht\u011bli promrhat t\u0159etinu sv\u00e9ho \u017eivota sp\u00e1nkem a d\u00edky prodlou\u017een\u00ed doby bd\u011bn\u00ed mohli pracovat 20 i v\u00edce hodin denn\u011b.<\/p>\n\n\n\n

P\u00ed\u0161i z\u00e1m\u011brn\u011b, \u017ee se dostali do formy, proto\u017ee tento extr\u00e9mn\u00ed stav nen\u00ed fyziologick\u00fd, pr\u016fm\u011brn\u00e1 doba sp\u00e1nku v\u011bt\u0161iny populace je 6 \u2013 8 hodin denn\u011b a v\u0161ichni v\u00fd\u0161e uveden\u00ed p\u00e1nov\u00e9 se do sp\u00e1nkov\u00e9ho pr\u016fm\u011bru 4 hodiny denn\u011b vytr\u00e9novali individu\u00e1ln\u00ed snahou. Cel\u00fd proces se naz\u00fdv\u00e1 Efektivn\u00ed polyf\u00e1zov\u00fd sp\u00e1nek a je b\u011b\u017enou z\u00e1le\u017eitost\u00ed v \u0159\u00ed\u0161i zv\u00ed\u0159at. Jde o modely sp\u00e1nkov\u00fdch interval\u016f rozf\u00e1zovan\u00fdch v pr\u016fb\u011bhu cel\u00e9ho dne.<\/p>\n\n\n\n

V sou\u010dasn\u00e9 dob\u011b se touto v\u011bc\u00ed zab\u00fdv\u00e1 americk\u00fd spisovatel a propag\u00e1tor polyf\u00e1zov\u00e9ho sp\u00e1nku Tim Ferris. Doporu\u010duji p\u0159e\u010d\u00edst jeho knihu \u201e\u010cty\u0159hodinov\u00e9 t\u011blo\u201c, kde naleznete \u0159adu tip\u016f a trik\u016f jak zm\u00edn\u011bnou metodu uv\u00e9st do praxe.<\/p>\n\n\n\n

Problematikou sp\u00e1nkov\u00e9ho deficitu se zab\u00fdv\u00e1 i arm\u00e1da a sp\u00e1nkov\u00fd deficit a souvisej\u00edc\u00ed stresov\u00e9 d\u011bje jsou sou\u010d\u00e1st\u00ed p\u0159\u00edpravy voj\u00e1k\u016f. Rozvinutou metodiku p\u0159\u00edpravy na sp\u00e1nkov\u00fd deficit a souvisej\u00edc\u00ed stres pak maj\u00ed elitn\u00ed odd\u00edly, kter\u00e9 pr\u00e1v\u011b uplat\u0148uj\u00ed tr\u00e9nink polyf\u00e1zov\u00e9ho sp\u00e1nku. <\/p>\n\n\n\n

Krom\u011b monof\u00e1zov\u00e9ho a bif\u00e1zov\u00e9ho sp\u00e1nku m\u00e1me n\u011bkolik forem sp\u00e1nku polyf\u00e1zov\u00e9ho: <\/p>\n\n\n\n

\"\"
(Zdroj: warengo.com<\/a>)<\/em><\/figcaption><\/figure>\n\n\n\n

Definujeme celkem 5 z\u00e1kladn\u00edch forem sp\u00e1nku:<\/span><\/strong><\/p>\n\n\n\n

Monof\u00e1zov\u00fd sp\u00e1nek: 6\u20138 hodin sp\u00e1nku v kuse
Bif\u00e1zov\u00fd sp\u00e1nek: 5\u20136 hodin sp\u00e1nku v noci, 20 minut sp\u00e1nku odpoledne
Everyman: 2\u20134 hodiny sp\u00e1nku v noci, 2\u20134 intervaly sp\u00e1nku p\u0159es den
Dymaxion: sp\u00e1nkov\u00fd interval 30 minut ka\u017ed\u00fdch 6 hodin
Uberman: sp\u00e1nkov\u00fd interval 20 minut ka\u017ed\u00e9 4 hodiny<\/p>\n\n\n\n

Jak je patrn\u00e9 z ilustrace, r\u016fzn\u00e9 formy sp\u00e1nku vy\u017eaduj\u00ed odli\u0161nou \u010dasovou n\u00e1ro\u010dnost. Zvl\u00e1dnut\u00ed konkr\u00e9tn\u00ed techniky m\u016f\u017ee b\u00fdt n\u00e1ro\u010dn\u00e9 a \u00fasp\u011b\u0161nost cel\u00e9ho procesu je vysoce individu\u00e1ln\u00ed.<\/p>\n\n\n\n

Z\u00e1kladem pro osvojen\u00ed n\u011bkter\u00e9 z pokro\u010dil\u00fdch technik \u00fapravy sp\u00e1nku mus\u00ed b\u00fdt v prvn\u00ed \u0159ad\u011b discipl\u00edna a velmi pevn\u00e1 v\u016fle. <\/p>\n\n\n\n

Po\u010d\u00e1te\u010dn\u00ed adaptace organismu na nov\u011b zvolen\u00fd sp\u00e1nkov\u00fd re\u017eim nast\u00e1v\u00e1 p\u0159ibli\u017en\u011b mezi 14 \u2013 30 dny. V tomto obdob\u00ed je popisov\u00e1na mo\u017enost nep\u0159\u00edjemn\u00fdch pocit\u016f, nicm\u00e9n\u011b pokud bude tato \u00favodn\u00ed f\u00e1ze zvl\u00e1dnuta, je pravd\u011bpodobn\u00e9, \u017ee cel\u00fd proces m\u016f\u017ee b\u00fdt \u00fasp\u011b\u0161n\u00fd. D\u016fle\u017eit\u00e9 je vytrvat a d\u016fsledn\u011b pokra\u010dovat v nastaven\u00e9m re\u017eimu. V p\u0159\u00edpad\u011b vybo\u010den\u00ed z rytmu nebo uvoln\u011bn\u00ed discipl\u00edny pravd\u011bpodobn\u011b nastane zvrat a cel\u00fd proces bude ne\u00fasp\u011b\u0161n\u00fd.     <\/p>\n\n\n\n

V\u011bt\u0161ina odborn\u00fdch text\u016f se shoduje v n\u00e1zoru, \u017ee proces p\u0159em\u011bny sp\u00e1nku by m\u011bl b\u00fdt postupn\u00fd, od po\u010d\u00e1te\u010dn\u00ed bif\u00e1zov\u00e9 varianty a\u017e k dokonale zvl\u00e1dnut\u00e9mu modelu Everymana. <\/p>\n\n\n\n

Pokud se v\u00e1m toto poda\u0159\u00ed, jste pravd\u011bpodobn\u011b na nejlep\u0161\u00ed cest\u011b posunout se do pokro\u010dil\u00fdch technik Dymaxion nebo dokonce Uberman. Zde je ale pot\u0159eba zd\u016fraznit, \u017ee modely Dymaxion nebo Uberman mohou po\u0161kodit va\u0161e zdrav\u00ed a v t\u011bchto sp\u00e1nkov\u00fdch modelech byste nem\u011bli z\u016fst\u00e1vat p\u0159\u00edli\u0161 dlouhou dobu. Obecn\u011b se doporu\u010duje m\u011bs\u00edc, maxim\u00e1ln\u011b dva a n\u00e1sledn\u011b znovu p\u0159epnout do m\u00f3du Everyman. Je velmi d\u016fle\u017eit\u00e9 v tomto sm\u011bru sledovat sign\u00e1ly vlastn\u00edho t\u011bla.  <\/p>\n\n\n\n

Geni\u00e1ln\u00ed architekt a v\u011bdec Buckminister Fuller dok\u00e1zal techniku usnut\u00ed propracovat tak, \u017ee tvrd\u011b usnul po pouh\u00fdch 30 sekund\u00e1ch. D\u016fle\u017eit\u00e9 zde je i to, \u017ee TVRD\u011a usnul a dostal se tedy do REM sp\u00e1nkov\u00e9 f\u00e1ze, kdy mozek prov\u00e1d\u00ed automatickou \u201e\u00fadr\u017ebu, regeneraci a ve\u0161ker\u00e9 d\u016fle\u017eit\u00e9 opravy\u201c. F\u00e1ze REM trv\u00e1 pr\u016fm\u011brn\u011b 2 hodiny u monof\u00e1zov\u00e9ho sp\u00e1nku a t\u00edm se vysv\u011btluje i to, \u017ee extr\u00e9mn\u00ed doba sp\u00e1nku v d\u00e9lce 4 a m\u00e9n\u011b hodin m\u016f\u017ee b\u00fdt dostate\u010dn\u00e1 pro norm\u00e1ln\u00ed funkci organismu.<\/p>\n\n\n\n

Techniku Dymaxion, kterou u\u017e\u00edval Fuller ve sv\u00e9m sp\u00e1nkov\u00e9m rozvrhu podrobn\u011b popisuje ve sv\u00e9 knize BuckyWorks, J.Baldwin.<\/p>\n\n\n\n

A\u017e doposud se pohybujeme v rovin\u011b obecn\u00e9, kdy uveden\u00e9 sp\u00e1nkov\u00e9 modely slou\u017e\u00ed p\u0159edev\u0161\u00edm v\u011bdc\u016fm nebo mana\u017eer\u016fm pro \u00fasporu \u010dasu, kter\u00fd mohou v\u011bnovat sv\u00e9mu b\u00e1d\u00e1n\u00ed \u010di sv\u00e9 pr\u00e1ci.<\/p>\n\n\n\n

Metodika pro u\u017e\u00edv\u00e1n\u00ed v oblasti extr\u00e9mn\u00edho nebo vrcholov\u00e9ho sportu nen\u00ed popsan\u00e1 nebo je v utajen\u00ed a tedy nedostupn\u00e1, co\u017e je p\u0159\u00edpad elitn\u00edch vojensk\u00fdch jednotek. Pokud jde o proces vlastn\u00edho tr\u00e9ninku sp\u00e1nkov\u00e9 metody, m\u011bl by b\u00fdt u sportovc\u016f a\u017e do f\u00e1ze Everyman shodn\u00fd s v\u00fd\u0161e uveden\u00fdm postupem. V p\u0159\u00edpad\u011b technik Dymaxion a Uberman, kter\u00e9 by byly vhodn\u00e9 pro z\u00e1vody typu ULTRA pak plat\u00ed zv\u00fd\u0161en\u00e9 individu\u00e1ln\u00ed nastaven\u00ed a samoz\u0159ejmost\u00ed by m\u011bla b\u00fdt i konzultace s odborn\u00fdm sportovn\u00edm l\u00e9ka\u0159em.<\/p>\n\n\n\n

Je pot\u0159eba m\u00edt na pam\u011bti, \u017ee z\u00e1vodn\u00edci ULTRA z\u00e1vod\u016f \u010del\u00ed nejenom obrovsk\u00e9mu energetick\u00e9mu v\u00fddeji a souvisej\u00edc\u00ed \u00fanav\u011b, ale tak\u00e9 \u0159ad\u011b vn\u011bj\u0161\u00edch vliv\u016f, kter\u00e9 extr\u00e9mn\u011b zat\u011b\u017euj\u00ed jejich organismus. Sp\u00e1nek b\u011bhem ULTRA sportovn\u00edho v\u00fdkonu hraje z\u00e1sadn\u00ed roli p\u0159i regeneraci organismu a je nutn\u00e9 naj\u00edt individu\u00e1ln\u00ed hladinu, kter\u00e1 je pro dan\u00e9ho sportovce nezbytn\u011b nutn\u00e1 ke zvl\u00e1dnut\u00ed z\u00e1vodu.<\/p>\n\n\n\n

Jde o vysoce citliv\u00fd a n\u00e1ro\u010dn\u00fd proces, ov\u0161em zvl\u00e1dnut\u00ed t\u00e9to techniky m\u016f\u017ee jedinci p\u0159in\u00e9st mimo\u0159\u00e1dn\u00fd efekt nejenom ve sportovn\u00edm \u017eivot\u011b. <\/p>\n\n\n\n

Zdroj: Mgr. Viktor Zapletal, Cycling University, 2021, Foto: Michal \u010cerven\u00fd a Jaroslav Svoboda <\/em><\/p>\n","protected":false},"excerpt":{"rendered":"

Dotaz: \u201eV\u011bnuji se extr\u00e9mn\u00edm vytrvaleck\u00fdm z\u00e1vod\u016fm a z\u00e1vod\u016fm typu ultra no support jako je nap\u0159. Trans Continental Race, Trans Atlantic Race, North Cup 4000, atd. Nem\u00e1m \u00fapln\u011b vy\u0159e\u0161enou problematiku sp\u00e1nku v pr\u016fb\u011bhu t\u011bchto z\u00e1vod\u016f, nejlep\u0161\u00ed z\u00e1vodn\u00edci dok\u00e1\u017e\u00ed sn\u00ed\u017eit pot\u0159ebu sp\u00e1nku na minimum. D\u00e1 se toto n\u011bjak natr\u00e9novat?\u201c  Problematika sp\u00e1nku pat\u0159\u00ed ve sportovn\u00ed v\u011bd\u011b mezi relativn\u011b mlad\u00fd […]<\/p>\n","protected":false},"author":9,"featured_media":3928,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[23,2],"tags":[119],"class_list":["post-3926","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cycling-university","category-novinky","tag-csc"],"_links":{"self":[{"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/posts\/3926","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/users\/9"}],"replies":[{"embeddable":true,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/comments?post=3926"}],"version-history":[{"count":5,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/posts\/3926\/revisions"}],"predecessor-version":[{"id":3942,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/posts\/3926\/revisions\/3942"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/media\/3928"}],"wp:attachment":[{"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/media?parent=3926"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/categories?post=3926"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.czechcyclingfederation.com\/en\/wp-json\/wp\/v2\/tags?post=3926"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}