{"id":1881,"date":"2014-06-10T07:14:39","date_gmt":"2014-06-10T05:14:39","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1881"},"modified":"2014-06-09T11:51:08","modified_gmt":"2014-06-09T09:51:08","slug":"power-intervals-a-la-cts","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1881","title":{"rendered":"Power Intervals a la CTS"},"content":{"rendered":"<link rel=\"StyleSheet\" type=\"text\/css\" href=\"mystyle.css\"><title>Untitled Blog Post Name<\/title>\n<p>Coach Jake fr\u00e5n <a href=\"http:\/\/trainright.com\">CTS<\/a>&nbsp;har efter att tittat p\u00e5 mitt test i f\u00f6rra veckan best\u00e4mt sig f\u00f6r att jag m\u00e5ste h\u00f6ja mitt \u201dtak&#8221;, innan jag kan lyfta &#8221;golvet\u201d. Taket representerar i detta fall min effekt vid VO2max och golvet min tr\u00f6skeleffekt (FTP). Teorin \u00e4r att tr\u00f6skeleffekten ligger kring 85-90 % av VO2max och det g\u00e5r inte att h\u00f6ja denna om inte VO2max-effekten \u00f6kats f\u00f6rst. Det m\u00e5ste allts\u00e5 skapas plats f\u00f6r en h\u00f6jning av FTP genom att \u00f6ka min VO2max. Receptet heter \u201dPower Intervals\u201d, en intervallform som g\u00e5r ut p\u00e5 att hj\u00e4rtat ska pumpa s\u00e5 mycket som m\u00f6jligt, s\u00e5 l\u00e4nge som m\u00f6jligt. Effekten \u00e4r underordnad hj\u00e4rtfrekvensen i detta fall d\u00e5 det \u00e4r n\u00e4r hj\u00e4rtat pumpar som mest som det blir starkare och st\u00f6rre.&nbsp;<\/p>\n<p><div style=\"left\"><img loading=\"lazy\" decoding=\"async\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/06\/wpid-article-2353157-1A9C9CC7000005DC-874_964x705-2.jpg?resize=584%2C426\" height=\"426\" width=\"584\"  data-recalc-dims=\"1\"><\/div>\n<p><\/p>\n<p><div style=\"left\">F\u00f6r att uppn\u00e5 detta cyklas intervallerna med h\u00f6g kadens (mer \u00e4n 110 rpm), g\u00e4rna i svagt motlut och konstant p\u00e5 max. Det g\u00f6r inget om effekten sjunker s\u00e5 l\u00e4nge hj\u00e4rtat f\u00e5r sl\u00e5 s\u00e5 mycket det bara g\u00e5r. D\u00e4rf\u00f6r blir det l\u00e4ttare och l\u00e4ttare v\u00e4xel, allt eftersom benen blir surare och surare av de enorma m\u00e4ngderna mj\u00f6lksyra som bildas. Utifr\u00e5n ett effektivitetsperspektiv k\u00e4nns det riktigt d\u00e5ligt att bara trampa \u201dluft\u201d, men jag kan lova att hj\u00e4rtat pumpar som aldrig f\u00f6rr. Jag b\u00f6rjade med 3 min-intervaller i f\u00f6rra veckan, &nbsp;k\u00f6r 4 min denna vecka. Totalt blir det 15-24 min av stenh\u00e5rt arbete och jag m\u00e5ste t\u00e4nka hela dagen p\u00e5 tr\u00e4ningspasset f\u00f6r att samla mental styrka. D\u00e4rf\u00f6r \u00e4r det b\u00e4st f\u00f6r Jake att detta \u00e4r ett recept p\u00e5 framg\u00e5ng!&nbsp;<\/div><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Untitled Blog Post Name Coach Jake fr\u00e5n CTS&nbsp;har efter att tittat p\u00e5 mitt test i f\u00f6rra veckan best\u00e4mt sig f\u00f6r att jag m\u00e5ste h\u00f6ja mitt \u201dtak&#8221;, innan jag kan lyfta &#8221;golvet\u201d. Taket representerar i detta fall min effekt vid VO2max &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=1881\">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":"open","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":[],"class_list":["post-1881","post","type-post","status-publish","format-standard","hentry","category-traning"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-ul","jetpack-related-posts":[{"id":600,"url":"https:\/\/nicewinsnothing.com\/?p=600","url_meta":{"origin":1881,"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":1709,"url":"https:\/\/nicewinsnothing.com\/?p=1709","url_meta":{"origin":1881,"position":1},"title":"Min hemliga VO2max-vecka","author":"Fredrik","date":"19 mars, 2014","format":false,"excerpt":"Benen burrar efter de tre f\u00f6rsta dagarna i Hunter Allens topphemliga VO2max-vecka. Tanken bakom uppl\u00e4gget \u00e4r helt enkelt att \u201dv\u00e4cka dig fr\u00e5n de d\u00f6da\u201d s\u00e5 h\u00e4r n\u00e4r t\u00e4vlingss\u00e4songen n\u00e4rmar sig. Efter m\u00e5nader av tr\u00e4ning med fokus p\u00e5 tr\u00f6skeln s\u00e5 k\u00e4nner jag mig allt annat \u00e4n snabb.\u00a0S\u00e5 h\u00e4r ser veckan ut:\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"DCIM100GOPRO","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/03\/G0010010-585x336.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1413,"url":"https:\/\/nicewinsnothing.com\/?p=1413","url_meta":{"origin":1881,"position":2},"title":"Mot n\u00e4sta niv\u00e5","author":"Fredrik","date":"24 september, 2013","format":false,"excerpt":"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\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":1979,"url":"https:\/\/nicewinsnothing.com\/?p=1979","url_meta":{"origin":1881,"position":3},"title":"H\u00f6gh\u00f6jdscykling","author":"Fredrik","date":"22 augusti, 2014","format":false,"excerpt":"Idag rullade jag mest runt och tittade p\u00e5 Geneve. Jag hade p\u00e5 mig min Sverigetr\u00f6ja f\u00f6r att se om den kunde hj\u00e4lpa till att locka fram andra svenskar i staden. Och visst blev det s\u00e5. 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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":1863,"url":"https:\/\/nicewinsnothing.com\/?p=1863","url_meta":{"origin":1881,"position":5},"title":"Sista t\u00e4vlingen f\u00f6r i v\u00e5r","author":"Fredrik","date":"5 juni, 2014","format":false,"excerpt":"I s\u00f6ndags k\u00f6rde jag v\u00e5rens sista t\u00e4vling - Bureloppet. De \u00e5tta varven p\u00e5 den 11 km l\u00e5nga banan blev riktigt kul. Klungan var glad och aktiv, banstr\u00e4ckningen var omv\u00e4xlande och doften av kog\u00f6dsel\u00a0vid Wapn\u00f6 riktigt uppfriskande. Nackdelen skulle vara regnet och nerkylningen. 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