{"id":1625,"date":"2014-02-20T08:06:37","date_gmt":"2014-02-20T07:06:37","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1625"},"modified":"2014-02-19T16:07:30","modified_gmt":"2014-02-19T15:07:30","slug":"trana-for-bergscykling-utan-berg","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1625","title":{"rendered":"Tr\u00e4na f\u00f6r bergscykling utan berg"},"content":{"rendered":"<p>Ska du, precis som jag, cykla upp och ner f\u00f6r berg i sommar kommer h\u00e4r lite tips om hur vi som saknar berg trots allt kan komma v\u00e4l f\u00f6rbereda till loppet.<\/p>\n<p><iframe loading=\"lazy\" src=\"\/\/www.youtube.com\/embed\/kbrKH4QoaJA\" height=\"329\" width=\"585\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/p>\n<p>Sammanfattningsvis rekommenderas allts\u00e5:<\/p>\n<ul>\n<li>Tr\u00e4na ofta kring &#8221;sweet spot&#8221;, dvs. 88-93 % av FTP. B\u00f6rja med 2 x 20 min, forts\u00e4tt till 4 x 30 min och se sedan till att fixa den tid det kommer ta att cykla upp f\u00f6r berget. Jag r\u00e4knar med upp till 90 min n\u00e4r jag ska ta mig uppf\u00f6r Mont Ventoux den 29:e augusti.<\/li>\n<li>Hitta v\u00e4gar med lite trafik och f\u00e5 korsningar. Att sv\u00e4nga inneb\u00e4r \u00e5terh\u00e4mtning och blir det ingen p\u00e5 v\u00e4g uppf\u00f6r.<\/li>\n<li>Tr\u00e4na din &#8221;kl\u00e4ttringsstil&#8221;. Sitt uppr\u00e4tt och trampa i 75-90 rpm.<\/li>\n<li>T\u00e4nker du t\u00e4vla uppf\u00f6r berget beh\u00f6ver du \u00e4ven tr\u00e4na kring och strax \u00f6ver tr\u00f6skeln f\u00f6r att v\u00e4nja kropp och huvud p\u00e5 hur h\u00e5rt det kommer att k\u00e4nnas. B\u00f6rja med 3 x 8 min (4 min vila) och cykla dig starkare s\u00e5 att du fixar 3 x 20 min (5 min vila).<\/li>\n<li>Cykla intervallerna i motvind och anv\u00e4nd backar som avslutning p\u00e5 intervallerna.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"<p>Ska du, precis som jag, cykla upp och ner f\u00f6r berg i sommar kommer h\u00e4r lite tips om hur vi som saknar berg trots allt kan komma v\u00e4l f\u00f6rbereda till loppet. Sammanfattningsvis rekommenderas allts\u00e5: Tr\u00e4na ofta kring &#8221;sweet spot&#8221;, dvs. &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=1625\">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":"","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":[138,108],"class_list":["post-1625","post","type-post","status-publish","format-standard","hentry","category-traning","tag-berg","tag-motvind"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-qd","jetpack-related-posts":[{"id":1515,"url":"https:\/\/nicewinsnothing.com\/?p=1515","url_meta":{"origin":1625,"position":0},"title":"Cyklat \u00f6ver tv\u00e5 berg","author":"Fredrik","date":"22 januari, 2014","format":false,"excerpt":"Trainern g\u00e5r varm nu. 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Visst skulle det fungera med motvind, men jag vill ha den konstanta belastning som en kl\u00e4ttring uppf\u00f6r exempelvis Alpe d'Huez (13,2\u2026","rel":"","context":"I \u201dHaute Route Alps 2014\u201d","block_context":{"text":"Haute Route Alps 2014","link":"https:\/\/nicewinsnothing.com\/?cat=166"},"img":{"alt_text":"alpe-d-huez-signpost-1_6499","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/01\/alpe-d-huez-signpost-1_6499-e1390399824101-585x324.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1898,"url":"https:\/\/nicewinsnothing.com\/?p=1898","url_meta":{"origin":1625,"position":1},"title":"Col de Turini","author":"Fredrik","date":"25 juni, 2014","format":false,"excerpt":"G\u00e5rdagen avslutades med en middag p\u00e5 en italiensk krog d\u00e4r v\u00e4ggarna i baren pryddes av signerade cykeltr\u00f6jor och idolbilder. Vid ett av borden satt ett g\u00e4ng australiensare bland andra Team Skys Richie Porte. 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