{"id":142,"date":"2019-08-31T08:05:43","date_gmt":"2019-08-31T05:05:43","guid":{"rendered":"https:\/\/www.sporplaza.com\/blog\/?p=142"},"modified":"2019-08-31T10:17:04","modified_gmt":"2019-08-31T07:17:04","slug":"bisikletle-uzun-yola-cikmak","status":"publish","type":"post","link":"https:\/\/www.sporplaza.com\/blog\/bisikletle-uzun-yola-cikmak\/","title":{"rendered":"Bisikletle Uzun Yola \u00c7\u0131kmak"},"content":{"rendered":"\n<p>Bisikletle ile uzun yola \u00e7\u0131kmak her bisiklet sevdal\u0131s\u0131n\u0131n hedeflerindendir. Peki youtube videolar\u0131nda izledi\u011finiz, forumlarda takip etti\u011finiz kadar kolay m\u0131?<\/p>\n\n\n\n<p>Tabi ki de\u011fil. Bisikletle uzun yola \u00e7\u0131kmak i\u00e7in \u00f6ncesinde yap\u0131lm\u0131\u015f d\u00fczenli antrenman, uygun beslenme program\u0131, bak\u0131mlar\u0131 d\u00fczenli yap\u0131lan bisiklet, rotay\u0131 do\u011fru tespit etmek, mola yerlerini belirlemek gibi baz\u0131 \u00f6nemli konular var. Bu yaz\u0131m\u0131zda size bu konulardan bahsedece\u011fiz.<\/p>\n\n\n\n<figure class=\"wp-block-image is-resized\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/www.sporplaza.com\/blog\/wp-content\/uploads\/2019\/08\/DSC00801-1024x768.jpg\" alt=\"Bisikletle Uzun Yola \u00c7\u0131kmak\" class=\"wp-image-144\" width=\"768\" height=\"576\" srcset=\"https:\/\/www.sporplaza.com\/blog\/wp-content\/uploads\/2019\/08\/DSC00801-1024x768.jpg 1024w, https:\/\/www.sporplaza.com\/blog\/wp-content\/uploads\/2019\/08\/DSC00801-300x225.jpg 300w, https:\/\/www.sporplaza.com\/blog\/wp-content\/uploads\/2019\/08\/DSC00801-768x576.jpg 768w, https:\/\/www.sporplaza.com\/blog\/wp-content\/uploads\/2019\/08\/DSC00801-600x450.jpg 600w\" sizes=\"(max-width: 768px) 100vw, 768px\" \/><figcaption>Bisikletle Uzun Yola \u00c7\u0131kmak<\/figcaption><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Bisikletle Uzun Yol \u00d6ncesi Haz\u0131rl\u0131klar<\/h2>\n\n\n\n<p>Bisikletinizin bak\u0131mlar\u0131n\u0131n d\u00fczenli yap\u0131lm\u0131\u015f olmas\u0131 gerekti\u011fini s\u00f6ylemi\u015ftik. Hi\u00e7 birimiz \u015fehirler aras\u0131 yolda yada da\u011f\u0131n ba\u015f\u0131nda bisiklet ar\u0131zas\u0131 ile kalmak istemeyiz. Bunun yan\u0131nda patlak lastik konusu her bisiklet\u00e7inin her an ba\u015f\u0131na gelebilecek bir konudur.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Uzun Turda Yan\u0131m\u0131zda Olmas\u0131 Gereken Malzemeler<\/h2>\n\n\n\n<ul class=\"wp-block-list\"><li>Patlak Tamir Seti (Yama, Sol\u00fcsyon, Z\u0131mpara, Levye, Pompa, Tekerler Mandall\u0131 de\u011filse 14-15 Anahtar)<\/li><li>Bisikletinize uygun Yedek i\u00e7 Lastik <\/li><li>Alyan Anahtar Tak\u0131m\u0131 (Bisiklet i\u00e7in tasarlanm\u0131\u015f ta\u015f\u0131mas\u0131 kolay olmal\u0131d\u0131r)<\/li><li>Zincir Anahtar\u0131 (Bisiklet zincirine uygun olmal\u0131d\u0131r)<\/li><li>Katlan\u0131r d\u0131\u015f lastik (E\u011fer bir ka\u00e7 g\u00fcnl\u00fck tura \u00e7\u0131kacaksan\u0131z d\u0131\u015f lasti\u011finizde olu\u015facak yar\u0131klara kar\u015f\u0131 katlan\u0131r d\u0131\u015f lasti\u011finde yan\u0131n\u0131zda bulunmas\u0131 tedbiren iyi olacakt\u0131r.)<br><\/li><\/ul>\n\n\n\n<h2 class=\"wp-block-heading\">Uzun Tur \u00d6ncesi Beslenme ve Dinlenme<\/h2>\n\n\n\n<p>Uzun Bisiklet turuna dinlenmi\u015f olarak \u00e7\u0131kmak ve do\u011fru beslenmek \u00e7ok \u00f6nemlidir. Uzmanlar gece yatmadan hemen \u00f6nce yemek yemenin \u00f6zellikle karbonhidrat t\u00fcketmenin uyku kalitesini olumsuz etkiledi\u011fini s\u00f6yl\u00fcyorlar. Bu sebeple uzun bisiklet turundan bir ak\u015fam \u00f6nce ak\u015fam yeme\u011fi erken saatlerde yenmeli ve karbonhidrattan \u00f6zellikle basit karbonhidrattan uzak durmal\u0131d\u0131r.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Tur G\u00fczergah\u0131 Belirleme<\/h2>\n\n\n\n<p>Bisiklet turuna \u00e7\u0131kmadan \u00f6nce bilgisayar ba\u015f\u0131nda biraz mesai harcanmal\u0131d\u0131r. Bunun yan\u0131nda s\u00f6z konusu parkurun o d\u00f6nemde ki ara\u00e7 trafi\u011fi g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131d\u0131r.  Kendi kondisyon durumunuza g\u00f6re mola duraklar\u0131 belirlemelisiniz. M\u00fcmk\u00fcnse molalarda ki beslenme dahi planlanmal\u0131d\u0131r. Yanl\u0131\u015f ve sa\u011fl\u0131ks\u0131z \u015feyler t\u00fcketmek sizi yolda b\u0131rakabilir. E\u011fer yat\u0131l\u0131 bir tur olacaksa kalaca\u011f\u0131n\u0131z yerler belirlenmeli, gerekli ara\u015ft\u0131rmalar yap\u0131larak hava durumu ve g\u00fcvenlik g\u00f6zden ge\u00e7irilmelidir.<\/p>\n\n\n\n<h2 class=\"wp-block-heading\">Uzun Yol i\u00e7in Yol Arkada\u015f\u0131 Se\u00e7imi<\/h2>\n\n\n\n<p>Uzun bisiklet turlar\u0131na yaln\u0131z ba\u015f\u0131na \u00e7\u0131k\u0131labilse de yan\u0131n\u0131zda en az bir ki\u015finin olmas\u0131 olabilecek insani durumlara kar\u015f\u0131 gereklidir. E\u011fer yol arkada\u015f\u0131n\u0131z olmayacaksa gidece\u011finiz rotay\u0131 detayl\u0131 \u015fekilde ailenizden birilerine bildirmelisiniz. En iyi ve en k\u00f6t\u00fc t\u00fcm durumlar g\u00f6z \u00f6n\u00fcnde bulundurulmal\u0131d\u0131r.<\/p>\n\n\n\n<p>Yol arkada\u015f\u0131 frenkas\u0131m\u0131z\u0131n tutaca\u011f\u0131 tarzda birisi olmal\u0131d\u0131r. \u00d6zellikle uzun yolda kondisyon durumunun da sizden \u00e7ok farkl\u0131 olmamas\u0131 gerekir. Farkl\u0131 kondisyon gruplar\u0131 uzun turlarda dur, kalk, bekle durumundan dolay\u0131 turun keyfini ka\u00e7\u0131rabilir.  Siz arkada da olsan\u0131z \u00f6nde de olsan\u0131z bu durum b\u00f6yledir.<\/p>\n\n\n\n<p>Onun i\u00e7in uzun yola \u00e7\u0131kaca\u011f\u0131n\u0131z ki\u015fi ile daha \u00f6nce antrenman yapm\u0131\u015f olman\u0131z faydal\u0131 olacakt\u0131r.<\/p>\n\n\n\n<figure class=\"wp-block-embed-youtube wp-block-embed is-type-video is-provider-youtube wp-embed-aspect-16-9 wp-has-aspect-ratio\"><div class=\"wp-block-embed__wrapper\">\n<iframe loading=\"lazy\" title=\"3 G\u00fcnde 485 Km lik Bol Manzaral\u0131 Ka\u00e7amak -  51. Vlog\" width=\"910\" height=\"512\" src=\"https:\/\/www.youtube.com\/embed\/LVUyLRwkT10?feature=oembed\" frameborder=\"0\" allow=\"accelerometer; autoplay; encrypted-media; gyroscope; picture-in-picture\" allowfullscreen><\/iframe>\n<\/div><\/figure>\n\n\n\n<h2 class=\"wp-block-heading\">Tur Esnas\u0131nda Beslenme Nas\u0131l Olmal\u0131d\u0131r ?<\/h2>\n\n\n\n<p>Tur esnas\u0131nda yan\u0131m\u0131zda kan \u015fekerimizin d\u00fc\u015fmesi durumuna kar\u015f\u0131 yulafl\u0131 bar, d\u00fc\u015f\u00fck \u015fekerli cezerye, incir, hurma gibi g\u0131dalar bulundurabiliriz. Fakat ihtiya\u00e7 duymadan bunlar\u0131 t\u00fcketmek v\u00fccudumuzun hem sindirim hem de egzersizle m\u00fccadele etmesine sebep olacakt\u0131r. Bunun yan\u0131nda kan \u015fekerinizde ki dalgalanma da sizi olumsuz etkileyebilir. <\/p>\n\n\n\n<p>Beslenme konusundaki tavsiyeler kendim i\u00e7in uygulad\u0131\u011f\u0131m ve arkada\u015flar\u0131m\u0131n tecr\u00fcbe etti\u011fi konulard\u0131r.  Bunun yan\u0131nda spor d\u0131\u015f\u0131ndaki beslenmeniz dahi sizin antrenman i\u00e7erisindeki beslenme modelinizi belirlemeniz konusunda \u00f6nemlidir.<\/p>\n\n\n\n<p>S\u00fcrekli karbonhidrattan zengin beslenip turda bahsetti\u011fimiz tarz beslenmek belki sizin i\u00e7in uygun olmayabilir.<\/p>\n\n\n\n<p>Bisikletle uzun yola \u00e7\u0131kmak isimli bu yaz\u0131m\u0131zda size ihtiya\u00e7 olacak bilgileri toplamaya \u00e7al\u0131\u015ft\u0131k. <\/p>\n\n\n\n<p>Beslenme konusunda detayl\u0131 bilgi i\u00e7in <a href=\"https:\/\/www.sporplaza.com\/blog\/sporcular-icin-ketojenik-diyet\/\">https:\/\/www.sporplaza.com\/blog\/sporcular-icin-ketojenik-diyet\/<\/a> yaz\u0131s\u0131n\u0131 da inceleyebilirsiniz.<\/p>\n\n\n\n<p> <\/p>\n","protected":false},"excerpt":{"rendered":"<p>Bisikletle ile uzun yola \u00e7\u0131kmak her bisiklet sevdal\u0131s\u0131n\u0131n hedeflerindendir. Peki youtube videolar\u0131nda izledi\u011finiz, forumlarda takip etti\u011finiz kadar kolay m\u0131? Tabi<\/p>\n","protected":false},"author":1,"featured_media":98,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[56],"tags":[49],"class_list":["post-142","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-bisiklet","tag-bisiklet-turu","comments-off"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v23.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Bisikletle Uzun Yola \u00c7\u0131kmak - Spor Plaza Bisiklet ve Spor \u00dcr\u00fcnleri<\/title>\n<meta name=\"description\" content=\"Bisikletle uzun yola \u00e7\u0131kmak i\u00e7in tur \u00f6ncesinde tur s\u0131ras\u0131nda yapmam\u0131z gerekenleri bu yaz\u0131m\u0131zda toparlayarak sizlerin be\u011fenisine sunduk\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.sporplaza.com\/blog\/bisikletle-uzun-yola-cikmak\/\" \/>\n<meta property=\"og:locale\" content=\"tr_TR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bisikletle Uzun Yola \u00c7\u0131kmak - 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