{"id":1482,"date":"2013-11-06T17:30:59","date_gmt":"2013-11-06T17:30:59","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1482"},"modified":"2013-11-06T22:27:28","modified_gmt":"2013-11-06T22:27:28","slug":"prognoserad-traningsbelastning","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1482","title":{"rendered":"Prognoserad tr\u00e4ningsbelastning"},"content":{"rendered":"<div class=\"tiled-gallery type-rectangular tiled-gallery-unresized\" data-original-width=\"584\" data-carousel-extra='{&quot;blog_id&quot;:1,&quot;permalink&quot;:&quot;https:\\\/\\\/nicewinsnothing.com\\\/?p=1482&quot;,&quot;likes_blog_id&quot;:36699483}' itemscope itemtype=\"http:\/\/schema.org\/ImageGallery\" > <div class=\"gallery-row\" style=\"width: 584px; height: 272px;\" data-original-width=\"584\" data-original-height=\"272\" > <div class=\"gallery-group images-1\" style=\"width: 584px; height: 272px;\" data-original-width=\"584\" data-original-height=\"272\" > <div class=\"tiled-gallery-item tiled-gallery-item-large\" itemprop=\"associatedMedia\" itemscope itemtype=\"http:\/\/schema.org\/ImageObject\"> <a href=\"https:\/\/nicewinsnothing.com\/?attachment_id=1481\" border=\"0\" itemprop=\"url\"> <meta itemprop=\"width\" content=\"580\"> <meta itemprop=\"height\" content=\"268\"> <img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1481\" data-orig-file=\"https:\/\/nicewinsnothing.com\/wp-content\/uploads\/2013\/11\/PMC.png\" data-orig-size=\"1817,840\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"PMC\" data-image-description=\"\" data-medium-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/11\/PMC.png?fit=585%2C270&#038;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/11\/PMC.png?fit=584%2C270&#038;ssl=1\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/11\/PMC.png?w=580&#038;h=268&#038;ssl=1\" width=\"580\" height=\"268\" data-original-width=\"580\" data-original-height=\"268\" itemprop=\"http:\/\/schema.org\/image\" title=\"PMC\" alt=\"Performance Manager Chart f\u00f6r projekt &quot;\u00e5kstyrka&quot;. R\u00f6da prickar i figuren representerar olika tr\u00e4ningspass och den tr\u00e4nningseffekt (TSS) som de resulterar i. Den rosastreckade linjen representerar kortsiktig tr\u00e4ningsbelastning (ATL) och den bl\u00e5streckade linjen representerar den l\u00e5ngsiktiga tr\u00e4ningsbelastningen (CTL). Gulskuggat f\u00e4lt \u00e4r dvs balansen (TSB) mellan l\u00e5ngsiktig och kortsiktig tr\u00e4ningsbelastning. Det g\u00e5r l\u00e4tt att utl\u00e4sa tre tydliga tr\u00e4ningsblock d\u00e4r veckorna blir h\u00e5rdare och h\u00e5rdare. D\u00e4remellan hittar du ocks\u00e5 tre tydliga viloveckor med mindre tr\u00e4ning. Under viloveckan sjunker ATL, vilket g\u00f6r att TSB n\u00e4rmar sig positiva v\u00e4rden.\" style=\"width: 580px; height: 268px;\" \/> <\/a> <div class=\"tiled-gallery-caption\" itemprop=\"caption description\"> Performance Manager Chart f\u00f6r projekt &#8221;\u00e5kstyrka&#8221;. R\u00f6da prickar i figuren representerar olika tr\u00e4ningspass och den tr\u00e4nningseffekt (TSS) som de resulterar i. Den rosastreckade linjen representerar kortsiktig tr\u00e4ningsbelastning (ATL) och den bl\u00e5streckade linjen representerar den l\u00e5ngsiktiga tr\u00e4ningsbelastningen (CTL). Gulskuggat f\u00e4lt \u00e4r dvs balansen (TSB) mellan l\u00e5ngsiktig och kortsiktig tr\u00e4ningsbelastning. Det g\u00e5r l\u00e4tt att utl\u00e4sa tre tydliga tr\u00e4ningsblock d\u00e4r veckorna blir h\u00e5rdare och h\u00e5rdare. D\u00e4remellan hittar du ocks\u00e5 tre tydliga viloveckor med mindre tr\u00e4ning. Under viloveckan sjunker ATL, vilket g\u00f6r att TSB n\u00e4rmar sig positiva v\u00e4rden. <\/div> <\/div> <\/div> <!-- close group --> <\/div> <!-- close row --> <\/div>\n<p>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 efter projekt &#8221;<a title=\"Vintertr\u00e4ningens fokus: \u00c5kstyrka\" href=\"http:\/\/nicewinsnothing.com\/?p=1423\">\u00e5kstyrka<\/a>&#8221;. Nyckelbegrepp i sammanhanget \u00e4r:<\/p>\n<ul>\n<li>TSS (training stress score) \u00e4r ett m\u00e5tt p\u00e5 effekten av ett tr\u00e4ningspass. TSS relaterar till tr\u00f6skeleffekten (FTP). Exempelvis ger 1 h p\u00e5 tr\u00f6skeln 100 TSS, medan det kr\u00e4vs n\u00e4stan 2,5 h f\u00f6r att n\u00e5 samma tr\u00e4ningseffekt i distansfart.<\/li>\n<li>ATL (acute training load) representerar den kortsiktiga tr\u00e4ningsbelastningen orsakad av tr\u00e4ning gjord under de senaste tv\u00e5 veckorna.<\/li>\n<li>CTL (chronic training load), \u00e4r l\u00e5ngsiktig tr\u00e4ningsbelastning som baserar p\u00e5 tr\u00e4ning utf\u00f6rd f\u00f6r mer \u00e4n tv\u00e5 veckor sedan<\/li>\n<li>TSB (training stress balance) \u00e4r ett m\u00e5tt p\u00e5 hur bra formen \u00e4r och ber\u00e4knas som skillnaden mellan CTL och ATL. Ett negativt v\u00e4rde betyder att tr\u00e4ningsdosen \u00e4r de senaste 14 dagarna \u00e4n vad kroppen \u00e4r van vid och ett positivt v\u00e4rde visar att kroppen \u00e4r mer utvilad och mindre belastad \u00e4n vad den varit under de senaste m\u00e5naderna.<\/li>\n<\/ul>\n<p>Just nu har jag inget som helst intresse att vara i form och jag f\u00e5r g\u00e4rna ha perioder med ordentligt med minus p\u00e5 TSB-kontot. Eftersom jag l\u00e4gger in \u00e5terh\u00e4mtningsveckor med c:a halva tr\u00e4ningsdosen var fj\u00e4rde vecka f\u00e5r kroppen en chans att komma ikapp och bygga sig starkare. Om du klickar p\u00e5 figuren och g\u00f6r den lite st\u00f6rre s\u00e5 bjuder jag p\u00e5 en liten f\u00f6rklaring till hur den ska tolkas. Min ambition \u00e4r att CTL ska utvecklas upp mot ett v\u00e4rde som motsvarar 100 TSS\/dag n\u00e4r jag kommer in i februari. Undrar du n\u00e5got s\u00e5 kommentera g\u00e4rna. Det g\u00e5r ocks\u00e5 att l\u00e4sa vad <a href=\"http:\/\/home.trainingpeaks.com\/articles\/cycling\/what-is-the-performance-management-chart.aspx\" target=\"_blank\">Hunter Allen<\/a> skriver om det hela.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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. &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=1482\">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":"Effekten av 12 veckors tr\u00e4ning http:\/\/wp.me\/p2tZd9-nU","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":[159,160,48,162,161,158],"class_list":["post-1482","post","type-post","status-publish","format-standard","hentry","category-traning","tag-atl","tag-ctl","tag-planering","tag-traningseffekt","tag-tsb","tag-tss"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-nU","jetpack-related-posts":[{"id":934,"url":"https:\/\/nicewinsnothing.com\/?p=934","url_meta":{"origin":1482,"position":0},"title":"Po\u00e4ngjakt","author":"Fredrik","date":"12 mars, 2013","format":false,"excerpt":"I morgon ger jag mig ut p\u00e5 po\u00e4ngjakt och det jag ska samla p\u00e5 \u00e4r TSS. 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