{"id":1476,"date":"2013-11-04T07:44:14","date_gmt":"2013-11-04T05:44:14","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1476"},"modified":"2013-11-01T11:16:09","modified_gmt":"2013-11-01T09:16:09","slug":"forsta-traningsblocket-ar-igang","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1476","title":{"rendered":"F\u00f6rsta tr\u00e4ningsblocket \u00e4r ig\u00e5ng!"},"content":{"rendered":"
\"Det<\/a>

Det kommer bli mycket tid i garaget p\u00e5 min nyink\u00f6pta Kurt Kinetic Rock n Roll trainer:<\/p><\/div>\n

Idag \u00e4r det drygt fem m\u00e5nader kvar till s\u00e4songspremi\u00e4ren 2014. Jag hoppas att det blir p\u00e5 en for\u00e5rsdag i Hell-sing\u00f6r<\/a>, precis som i v\u00e5ras. Idag \u00e4r ocks\u00e5 den f\u00f6rsta dagen i det f\u00f6rsta tr\u00e4ningsblocket som ska f\u00f6rb\u00e4ttra min \u00e5kstyrka<\/a> till 2014. Jag 100 % dedikerad och f\u00f6rv\u00e4ntar mig fin f\u00f6rb\u00e4ttring n\u00e4r jag utv\u00e4rderar resultatet den 25 januari. Satsningern best\u00e5r av tre tr\u00e4ningsblock p\u00e5 vardera fyra veckor, d\u00e4r den fj\u00e4rde veckan blir \u00e5terh\u00e4mtning. Sj\u00e4lva tr\u00e4ningsveckorna ser ganska lika ut, \u00e4ven om l\u00e4ngden p\u00e5 intervallerna \u00f6kar allt eftersom:<\/p>\n

M\u00e5ndag<\/strong>: Tr\u00f6skelintervaller p\u00e5 trainer, c:a 1,5 h
\nTisdag<\/strong>: Styrke\u00f6vningar f\u00f6r b\u00e5l och \u00f6verkropp, 45 min
\nOnsdag<\/strong>: Tr\u00f6skelintervaller p\u00e5 trainern, c:a 1,5 h
\nTorsdag<\/strong>: L\u00f6pning, 8-10 km + r\u00f6rlighetstr\u00e4ning, c:a 1 h
\nFredag<\/strong>: Distanstr\u00e4ning inkl. tr\u00f6skelintervaller, c:a 5 h
\nL\u00f6rdag<\/strong>:\u00a0Styrke\u00f6vningar f\u00f6r b\u00e5l och \u00f6verkropp, 45 min
\nS\u00f6ndag<\/strong>: Vilodag<\/p>\n

F\u00f6rra veckans test gav ett f\u00e4rskt v\u00e4rde p\u00e5 FTP p\u00e5 292 W, eller 3,7 W\/kg. Helst vill jag n\u00e5 4,3 W\/kg n\u00e4r v\u00e5ren kommer. D\u00e5 borde jag \u00f6verleva en utbrytning…<\/p>\n","protected":false},"excerpt":{"rendered":"

Idag \u00e4r det drygt fem m\u00e5nader kvar till s\u00e4songspremi\u00e4ren 2014. Jag hoppas att det blir p\u00e5 en for\u00e5rsdag i Hell-sing\u00f6r, precis som i v\u00e5ras. Idag \u00e4r ocks\u00e5 den f\u00f6rsta dagen i det f\u00f6rsta tr\u00e4ningsblocket som ska f\u00f6rb\u00e4ttra min \u00e5kstyrka till … Forts\u00e4tt l\u00e4sa →<\/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":"Min tr\u00e4ningsvecka...","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":[156,48],"class_list":["post-1476","post","type-post","status-publish","format-standard","hentry","category-traning","tag-ftp","tag-planering"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-nO","jetpack-related-posts":[{"id":759,"url":"https:\/\/nicewinsnothing.com\/?p=759","url_meta":{"origin":1476,"position":0},"title":"Snart dags f\u00f6r det andra tr\u00e4ningsblocket","author":"Fredrik","date":"11 januari, 2013","format":false,"excerpt":"Det f\u00f6rsta blocket var h\u00e5rt och kort och i det andra tr\u00e4ningsblocket som b\u00f6rjar p\u00e5 m\u00e5ndag blir l\u00e4ngre och segare. Nu ska min f\u00f6rm\u00e5ga att cykla i tr\u00f6skelfart f\u00f6rb\u00e4ttras. Precis som f\u00f6r det f\u00f6rra blocket kommer jag gruppera cykelpassen tv\u00e5 och tv\u00e5 och n\u00e5gra av de tr\u00e4ningspass som jag vill\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"cykelt\u00c3\u00a4vling","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/01\/DSC06008-21-585x391.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":875,"url":"https:\/\/nicewinsnothing.com\/?p=875","url_meta":{"origin":1476,"position":1},"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":[]},{"id":633,"url":"https:\/\/nicewinsnothing.com\/?p=633","url_meta":{"origin":1476,"position":2},"title":"Sufferfestvecka","author":"Fredrik","date":"5 december, 2012","format":false,"excerpt":"Den andra veckan i det f\u00f6rsta tr\u00e4ningsblocket \u00e4r i g\u00e5ng. M\u00e5ndagen b\u00f6rjar som vanligt med \u00e5terh\u00e4mtningscykling till LTH d\u00e4r jag tillbringar m\u00e5ndagar i ett f\u00f6rs\u00f6k att n\u00e4rma mig doktorsexamen. Att det sedan var \u201312 och fantastiskt vackert vinterv\u00e4der gjorde inte njutningen s\u00e4mre. \u00c4rligt talat s\u00e5 \u00e4r vintercykling underskattat. Visst kr\u00e4vs\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Sufferfest-poster","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/Sufferfest-poster_thumb.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":600,"url":"https:\/\/nicewinsnothing.com\/?p=600","url_meta":{"origin":1476,"position":3},"title":"Igång med första träningblocket","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. 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S\u00e5 h\u00e4r ser den ut: Bas (mars-april) Efter att \u00e4gnat vinterm\u00e5naderna i garaget med flera h\u00e5rda tr\u00e4ningsblock tyckte Noah att jag beh\u00f6vde k\u00f6ra fler\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\/cdn1.tnwcdn.com\/wp-content\/blogs.dir\/1\/files\/2013\/12\/calendar-2-786x305.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/cdn1.tnwcdn.com\/wp-content\/blogs.dir\/1\/files\/2013\/12\/calendar-2-786x305.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/cdn1.tnwcdn.com\/wp-content\/blogs.dir\/1\/files\/2013\/12\/calendar-2-786x305.jpg?resize=700%2C400 2x"},"classes":[]},{"id":939,"url":"https:\/\/nicewinsnothing.com\/?p=939","url_meta":{"origin":1476,"position":5},"title":"Sista blocket innan t\u00e4vlingss\u00e4songen!","author":"Fredrik","date":"10 mars, 2013","format":false,"excerpt":"Granfondotr\u00e4ning 2010. 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