{"id":1752,"date":"2014-04-22T23:01:58","date_gmt":"2014-04-22T21:01:58","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1752"},"modified":"2014-04-22T23:05:36","modified_gmt":"2014-04-22T21:05:36","slug":"lagtempotraning","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1752","title":{"rendered":"Lagtempotr\u00e4ning med mig sj\u00e4lv"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/04\/Mallory.png\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"1751\" data-permalink=\"https:\/\/nicewinsnothing.com\/?attachment_id=1751\" data-orig-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/04\/Mallory.png?fit=1129%2C416&amp;ssl=1\" data-orig-size=\"1129,416\" 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=\"Mallory\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/04\/Mallory.png?fit=585%2C216&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/04\/Mallory.png?fit=584%2C215&amp;ssl=1\" class=\"alignnone size-medium wp-image-1751\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/04\/Mallory.png?resize=584%2C215\" alt=\"Mallory\" width=\"584\" height=\"215\" data-recalc-dims=\"1\" \/><\/a><\/p>\n<p>Tisdagen bj\u00f6d p\u00e5 underbart v\u00e5rv\u00e4der. Men \u00e4nd\u00e5 valde jag att s\u00e4tta mig p\u00e5 trainern i garaget. Efter g\u00e5rdagens \u00f6verdosering av mj\u00f6lksyra t\u00e4nkte jag vara lite mer \u00e5terh\u00e5llsam och k\u00f6ra ett lagtempo. Utan lag \u00e4r det ganska sv\u00e5rt, men jag har hittat ett tr\u00e4ningspass p\u00e5 <a href=\"http:\/\/www.trainerroad.com\/cycling\/workouts\/1583-Mallory\" target=\"_blank\">Trainerroad<\/a> som ska simulera en fin lagtempointervall. Det b\u00f6rjar lite f\u00f6rsiktigt, strax under tr\u00f6skeln, 90 % FTP, f\u00f6r att sedan n\u00e5 110 % FTP mot slutet. Varje minut inneh\u00e5ller en ordentligt f\u00f6rning p\u00e5 15 s som inneb\u00e4r en rej\u00e4l effekt\u00f6kning n\u00e4r man g\u00e5r &#8221;fram&#8221; och &#8221;tar vind&#8221;. Fr\u00e5n b\u00f6rjan \u00e4r det\u00a0inte speciellt jobbigt, men sedan ansamlas mj\u00f6lksyran f\u00f6r att n\u00e5 grisjobbiga\u00a0niv\u00e5er under de sista tv\u00e5 minuterna.<\/p>\n<p>Nu v\u00e4ntar lite l\u00e4ttare tr\u00e4ning s\u00e5 att benen \u00e4r pigga till helgens premi\u00e4r i seniorklungan. Det \u00e4r dags f\u00f6r <a title=\"P\u00e5 fj\u00e4rde varvet uppst\u00e5nden igen fr\u00e5n de d\u00f6da\u2026\" href=\"http:\/\/nicewinsnothing.com\/?p=987\">\u00d6restadsloppet<\/a>, en t\u00e4vling d\u00e4r jag inte lyckats speciellt bra de g\u00e5nger som jag varit med. I \u00e5r hoppas jag naturligtvis p\u00e5 annat. Sj\u00e4lvklart k\u00f6r jag traditionsenlig &#8221;<a title=\"Dagen f\u00f6re t\u00e4vling\" href=\"http:\/\/nicewinsnothing.com\/?p=1006\">dagen f\u00f6re\u00a0t\u00e4vling-tr\u00e4ning<\/a>&#8221; p\u00e5 l\u00f6rdag. Inte kan det g\u00e5 fel d\u00e5&#8230;<\/p>\n<p>&nbsp;<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Tisdagen bj\u00f6d p\u00e5 underbart v\u00e5rv\u00e4der. Men \u00e4nd\u00e5 valde jag att s\u00e4tta mig p\u00e5 trainern i garaget. Efter g\u00e5rdagens \u00f6verdosering av mj\u00f6lksyra t\u00e4nkte jag vara lite mer \u00e5terh\u00e5llsam och k\u00f6ra ett lagtempo. Utan lag \u00e4r det ganska sv\u00e5rt, men jag har &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=1752\">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":[182,37,145,101],"class_list":["post-1752","post","type-post","status-publish","format-standard","hentry","category-traning","tag-lagtempo","tag-mjolksyra","tag-trainer","tag-troskel"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-sg","jetpack-related-posts":[{"id":600,"url":"https:\/\/nicewinsnothing.com\/?p=600","url_meta":{"origin":1752,"position":0},"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":2188,"url":"https:\/\/nicewinsnothing.com\/?p=2188","url_meta":{"origin":1752,"position":1},"title":"Tillbaka i garaget","author":"Fredrik","date":"5 maj, 2015","format":"status","excerpt":"Jag trodde att jag skulle slippa garaget ett bra tag fram\u00f6ver. Men v\u00e4dret ig\u00e5r kv\u00e4ll l\u00e4mpade sig inte f\u00f6r h\u00e5rda tempointervaller. 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Bergsetappen p\u00c3\u00a5 120 km och en handfull g\u00c3\u00a5nger \u00c3\u00b6ver Hallands\u00c3\u00a5sen blev bitvis en ganska pl\u00c3\u00a5gsam historia. Redan i f\u00c3\u00b6rsta stigningen k\u00c3\u00a4nde jag att t\u00c3\u00a4tkillarna var lite v\u00c3\u00a4l starka f\u00c3\u00b6r mig, men det var inte f\u00c3\u00b6rr\u00c3\u00a4n tre stigningar senare som jag kn\u00c3\u00a4cktes rej\u00c3\u00a4lt. 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