{"id":1413,"date":"2013-09-24T13:18:57","date_gmt":"2013-09-24T11:18:57","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1413"},"modified":"2013-09-24T13:19:44","modified_gmt":"2013-09-24T11:19:44","slug":"mot-nasta-niva","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1413","title":{"rendered":"Mot n\u00e4sta niv\u00e5"},"content":{"rendered":"<p>S\u00e4songen 2013 avslutades p\u00e5 ett s\u00e4tt som gjorde mig glad och n\u00f6jd. Jag k\u00e4nner mig bekv\u00e4m i linjeloppen och hamnar inte speciellt ofta i kris. Min placering l\u00e5ngt upp i klungan g\u00f6r det ocks\u00e5 m\u00f6jligt att vara med p\u00e5 attacker och \u00e4ven skapa en del oreda f\u00f6r konkurrenterna. Redan efter n\u00e5gon av GP-loppen ins\u00e5g jag att tr\u00e4ningen inf\u00f6r kommande s\u00e4song beh\u00f6ver se n\u00e5got <a title=\"Redo f\u00f6r spurten!?!\" href=\"http:\/\/nicewinsnothing.com\/?p=1191\">annorlunda<\/a> ut. St\u00f6rre vikt m\u00e5ste l\u00e4ggas min FTP, \u00e4n p\u00e5 VO2max. Konkret inneb\u00e4r det att jag m\u00e5ste h\u00f6ja min \u00e5kstyrka s\u00e5 pass mycket att jag kan lyckas med utbrytningsf\u00f6rs\u00f6k, snarare \u00e4n att undvika att bli avh\u00e4ngd i kantvinden. Nu \u00e5terst\u00e5r bara fr\u00e5gan om HUR jag ska g\u00f6ra f\u00f6r att ta mig till N\u00c4STA niv\u00e5. Medan jag forts\u00e4tter att fundera s\u00e5 ta en titt p\u00e5 en ball reklamfilm p\u00e5 temat. Tre veckor kvar innan det \u00e4r dags att bruka allvar igen.<\/p>\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/lZA-57h64kE\" height=\"329\" width=\"585\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/p>\n","protected":false},"excerpt":{"rendered":"<p>S\u00e4songen 2013 avslutades p\u00e5 ett s\u00e4tt som gjorde mig glad och n\u00f6jd. Jag k\u00e4nner mig bekv\u00e4m i linjeloppen och hamnar inte speciellt ofta i kris. Min placering l\u00e5ngt upp i klungan g\u00f6r det ocks\u00e5 m\u00f6jligt att vara med p\u00e5 attacker &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=1413\">Forts\u00e4tt l\u00e4sa <span class=\"meta-nav\">&rarr;<\/span><\/a><\/p>\n","protected":false},"author":6,"featured_media":0,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"jetpack_post_was_ever_published":false,"_jetpack_newsletter_access":"","footnotes":"","jetpack_publicize_message":"http:\/\/wp.me\/p2tZd9-mN","jetpack_is_tweetstorm":false,"jetpack_publicize_feature_enabled":true,"jetpack_social_post_already_shared":true,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[55],"tags":[48,58],"class_list":["post-1413","post","type-post","status-publish","format-standard","hentry","category-traning","tag-planering","tag-vintertraning"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-mN","jetpack-related-posts":[{"id":1423,"url":"https:\/\/nicewinsnothing.com\/?p=1423","url_meta":{"origin":1413,"position":0},"title":"Vintertr\u00e4ningens fokus: \u00c5kstyrka","author":"Fredrik","date":"10 oktober, 2013","format":false,"excerpt":"Mitt tr\u00e4ningsuppl\u00e4gg f\u00f6r vintertr\u00e4ningen b\u00f6rjar ta form och i \u00e5r l\u00e4gger jag all fokus p\u00e5 min \u00e5kstyrka. Jag tycker att 2013 var ett bra \u00e5r och att min vintertr\u00e4ning med omv\u00e4nd periodisering gjorde att tagit n\u00e5gra kliv fram\u00e5t. Jag k\u00e4nner mig bekv\u00e4m i linjeloppen och att tv\u00e5 topp-5-placeringar visar att\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"hunter","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/10\/hunter-585x212.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1491,"url":"https:\/\/nicewinsnothing.com\/?p=1491","url_meta":{"origin":1413,"position":1},"title":"Nytt personb\u00e4sta p\u00e5 trainern","author":"Fredrik","date":"18 januari, 2014","format":false,"excerpt":"Tr\u00e4ningsprogrammet mot n\u00e4sta niv\u00e5 kr\u00e4ver ordentligt med pannben n\u00e4r v\u00e4dret g\u00f6r det sv\u00e5rt att cykla stenh\u00e5rda femtimmarspass utomhus. Ig\u00e5r slog jag nytt personb\u00e4sta p\u00e5 trainern n\u00e4r jag efter 271 min klarat av spurter, VO2max-intervaller, tr\u00f6skelintervaller och en h\u00f6g med kantvindsattacker. De kommande tr\u00e4ningsveckorna kommer att svida i benen. Om en\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"","src":"","width":0,"height":0},"classes":[]},{"id":1482,"url":"https:\/\/nicewinsnothing.com\/?p=1482","url_meta":{"origin":1413,"position":2},"title":"Prognoserad tr\u00e4ningsbelastning","author":"Fredrik","date":"6 november, 2013","format":false,"excerpt":"Jag har l\u00e4tt f\u00f6r att f\u00f6rdjupa mig i detaljer kring tr\u00e4ningsplanering som kanske inte \u00e4r helt och h\u00e5llet n\u00f6dv\u00e4ndigt f\u00f6r den niv\u00e5 som jag befinner mig p\u00e5. Fast, jag tycker det \u00e4r sp\u00e4nnande och roligt s\u00e5 jag g\u00f6r det \u00e4nd\u00e5. Figuren ovan visar den prognoserade tr\u00e4ningsbelastning som jag kommer uppn\u00e5\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/11\/PMC.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":600,"url":"https:\/\/nicewinsnothing.com\/?p=600","url_meta":{"origin":1413,"position":3},"title":"Ig&aring;ng med f&ouml;rsta tr&auml;ningblocket","author":"Fredrik","date":"29 november, 2012","format":false,"excerpt":"Det tog l\u00e4ngre tid \u00e4n jag ville att komma ig\u00e5ng med vintertr\u00e4ningen denna h\u00f6st. F\u00f6rkylning, ett marathon och en maginfluensa fick mig att skjuta p\u00e5 starten, men nu \u00e4r jag \u00e4ntligen ig\u00e5ng. I f\u00f6rra veckan gjorde jag en test av min effekt p\u00e5 5 min (VO2max) och 20 min (FTP)\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Lundacrossen 2011 - 4","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/11\/Lundacrossen-2011-4.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":516,"url":"https:\/\/nicewinsnothing.com\/?p=516","url_meta":{"origin":1413,"position":4},"title":"Dags att planera f&ouml;r 2013","author":"Fredrik","date":"18 oktober, 2012","format":false,"excerpt":"Marathonl\u00f6paren Juma Ikangaa fr\u00e5n Tanzania l\u00e4r ha sagt \u201cThe will to win is nothing without the will to prepare\u201d, och det \u00e4r just i planeringsstadiet som jag befinner mig i just nu. \u00c4n s\u00e5 l\u00e4nge \u00e4r det l\u00e5ngt till n\u00e4sta t\u00e4vling \u2013 For\u00e5rsklassikern i Helsing\u00f6r. 178 dagar f\u00f6r att vara\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"20121018_120812","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/10\/20121018_120812_thumb.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":875,"url":"https:\/\/nicewinsnothing.com\/?p=875","url_meta":{"origin":1413,"position":5},"title":"Touren gav resultat!","author":"Fredrik","date":"8 februari, 2013","format":false,"excerpt":"Ig\u00e5r var det dags f\u00f6r det \u00e5terkommande FTP-testet. Det \u00e4r Inget komplicerat utan jag cyklar i princip s\u00e5 fort jag kan i 20 min och l\u00e4ser av medeleffekten. Denna effekt multipliceras sedan med 0,95 och vips f\u00e5r jag ut ett v\u00e4rde p\u00e5 FTP som jag sedan anv\u00e4nder i min tr\u00e4ningsplanering.\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"image","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/image.png?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/1413","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1413"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/1413\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1413"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1413"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1413"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}