{"id":1904,"date":"2014-07-01T16:58:26","date_gmt":"2014-07-01T14:58:26","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=1904"},"modified":"2014-07-03T12:34:46","modified_gmt":"2014-07-03T10:34:46","slug":"troskelvecka","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=1904","title":{"rendered":"Tr\u00f6skelvecka"},"content":{"rendered":"

\"Jd9880sts\"<\/a><\/p>\n

F\u00f6rra veckans attack p\u00e5 Col de la Madone<\/a> resulterade i ny b\u00e4sta notering i wattm\u00e4taren och d\u00e4rmed ocks\u00e5 reviderade tr\u00e4ningszoner. Coach Jake har skruvat upp dem ordentligt, vilket jag f\u00e5tt\u00a0lida av p\u00e5 denna veckas tr\u00e4ning som bara handlar om tr\u00f6skelintervaller. Intervallerna \u00e4r lite kortare, vilket och andra sidan inneb\u00e4r att det ocks\u00e5 \u00e4r h\u00e5rdare. Tidigare i veckan har jag k\u00f6rt tv\u00e5 omg\u00e5ngar av\u00a04 x 10 min. Den f\u00f6rsta omg\u00e5ngen gick riktigt d\u00e5ligt d\u00e5 jag var lite v\u00e4l kaxig n\u00e4r jag trodde att det skulle bli\u00a0ganska l\u00e4tt. Utan r\u00e4tt inst\u00e4llning \u00e4r det sv\u00e5rt att leverera vid motg\u00e5ng. D\u00e4rf\u00f6r gick det betydligt b\u00e4ttre dagen efter och jag lyckades pressa ut ordentligt med kraft.<\/p>\n

Jake var dock lite orolig att jag gick lite v\u00e4l h\u00e5rt, vilket i detta fall skulle p\u00e5verka min m\u00f6jlighet till \u00e5terh\u00e4mtning och de kommande tv\u00e5 omg\u00e5ngarna med 4 x 12 min. Sj\u00e4lv tyckte jag att det fanns marginal och i kv\u00e4ll vet vi b\u00e5da. N\u00e4r jag v\u00e4l tr\u00f6sklat klart s\u00e5 v\u00e4ntar ett sk\u00f6nt distanspass \u00f6ver S\u00f6der\u00e5sen. Trots att jag t\u00e4nkte cykla redan kl 06:00 p\u00e5 l\u00f6rdagmorgon har jag f\u00e5tt s\u00e4llskap av flera KCE:are<\/a> som ocks\u00e5 insett f\u00f6rdelen med att komma hem tidigt. Det g\u00e5r ju alltid att slappa i soffan till Tourens f\u00f6rsta etapp om det beh\u00f6vs.<\/p>\n","protected":false},"excerpt":{"rendered":"

F\u00f6rra veckans attack p\u00e5 Col de la Madone resulterade i ny b\u00e4sta notering i wattm\u00e4taren och d\u00e4rmed ocks\u00e5 reviderade tr\u00e4ningszoner. Coach Jake har skruvat upp dem ordentligt, vilket jag f\u00e5tt\u00a0lida av p\u00e5 denna veckas tr\u00e4ning som bara handlar om tr\u00f6skelintervaller. … Forts\u00e4tt l\u00e4sa →<\/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":[101],"class_list":["post-1904","post","type-post","status-publish","format-standard","hentry","category-traning","tag-troskel"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-uI","jetpack-related-posts":[{"id":1601,"url":"https:\/\/nicewinsnothing.com\/?p=1601","url_meta":{"origin":1904,"position":0},"title":"Tillbaka i garaget","author":"Fredrik","date":"9 februari, 2014","format":false,"excerpt":"Min lugna tr\u00e4ningsvecka g\u00e5r mot sitt slut och i morgon tar jag \u00e5ter plats p\u00e5 trainern i garaget. I veckan som gick har jag unnat mig lugna rundor p\u00e5 MTB, mest f\u00f6r att reka inf\u00f6r St\u00e4vie trail, men ocks\u00e5 f\u00f6r att slippa garaget. Efter Tour of Sufferlandria kommer jag h\u00e5lla\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\/inrng.com\/medias\/img\/montventouxsummit.jpg?resize=350%2C200","width":350,"height":200,"srcset":"https:\/\/i0.wp.com\/inrng.com\/medias\/img\/montventouxsummit.jpg?resize=350%2C200 1x, https:\/\/i0.wp.com\/inrng.com\/medias\/img\/montventouxsummit.jpg?resize=700%2C400 2x, https:\/\/i0.wp.com\/inrng.com\/medias\/img\/montventouxsummit.jpg?resize=1050%2C600 3x"},"classes":[]},{"id":2158,"url":"https:\/\/nicewinsnothing.com\/?p=2158","url_meta":{"origin":1904,"position":1},"title":"Mot toppform i september","author":"Fredrik","date":"22 april, 2015","format":false,"excerpt":"Det f\u00f6rsta som Coach Noah\u00a0gjorde n\u00e4r han tog \u00f6ver efter Jake var att presentera en \u00f6vergripande plan f\u00f6r att n\u00e5 toppform i Hobro den 3:e september. 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":500,"url":"https:\/\/nicewinsnothing.com\/?p=500","url_meta":{"origin":1904,"position":2},"title":"Höst = CX","author":"Fredrik","date":"4 oktober, 2012","format":false,"excerpt":"Tidigare \u00e5r har jag haft en omg\u00e5ng CX-tr\u00e4ning p\u00e5 h\u00f6sten och det finns v\u00e4l inget som tyder p\u00e5 att detta \u00e5ret skulle bli annorlunda. S:t Hans backar i norra Lund bjuder p\u00e5 riktigt fin CX-tr\u00e4ning och banorna g\u00e5r att g\u00f6ra hur jobbiga som helst. Det b\u00e4sta med S:t Hans \u00e4r\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":1903,"url":"https:\/\/nicewinsnothing.com\/?p=1903","url_meta":{"origin":1904,"position":3},"title":"Jag och la Madone","author":"Fredrik","date":"27 juni, 2014","format":false,"excerpt":"Dagens runda bj\u00f6d p\u00e5 Col de la Madone med ambitionen att k\u00f6ra riktigt h\u00e5rt och j\u00e4mt. Och det gick sjukt bra. \u00c4ntligen b\u00f6rjar watt-siffrorna r\u00f6ra sig upp\u00e5t till niv\u00e5er som jag tycker att jag f\u00f6rtj\u00e4nar. Uppenbarligen fungerade Coach Jakes id\u00e9 om att h\u00f6ja \u201dtaket\u201d med maxpulsintervaller! Annars bj\u00f6d rundan p\u00e5\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":"","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/06\/wpid-monaco-view.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":939,"url":"https:\/\/nicewinsnothing.com\/?p=939","url_meta":{"origin":1904,"position":4},"title":"Sista blocket innan t\u00e4vlingss\u00e4songen!","author":"Fredrik","date":"10 mars, 2013","format":false,"excerpt":"Granfondotr\u00e4ning 2010. Ett av mitt livs jobbigaste pass! \u00c5terh\u00e4mtningsveckan \u00e4r slut och det \u00e4r dags f\u00f6r ett sista ordentligt ryck innan t\u00e4vlingss\u00e4songen b\u00f6rjar. Det kommande blocket best\u00e5r av fyra h\u00e5rda tr\u00e4ningsveckor med flera perioder av ordentlig \u00f6verbelastning. Jag har f\u00e5tt upp ett hyfsat tryck p\u00e5 de kortare intervallerna, men beh\u00f6ver\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Esl\u00c3\u00b6v Gran Fondo tr\u00c3\u00a4ning april 2010 -1","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/Esl\u00c3\u00b6v-Gran-Fondo-tr\u00c3\u00a4ning-april-2010-1-e1362838591803-585x346.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1556,"url":"https:\/\/nicewinsnothing.com\/?p=1556","url_meta":{"origin":1904,"position":5},"title":"Tour of Sufferlandria \u00e4r ig\u00e5ng!","author":"Fredrik","date":"25 januari, 2014","format":false,"excerpt":"Idag gick f\u00f6rsta etappen av Tour of Sufferlandria. Etappen blev n\u00e4stan lite av en prolog, eller egentligen ett kortare tempolopp p\u00e5 20 min. Jag hade sjukt bra moral och kunde ta ut mig till det yttersta. Kanske var det lite korkat eftersom det \u00e4r \u00e5tta etapper krav. De senaste veckornas\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"RubberGlove_graph_v2.12","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2014\/01\/RubberGlove_graph_v2.12-e1390679563971-585x256.jpg?resize=350%2C200","width":350,"height":200},"classes":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/1904","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/users\/6"}],"replies":[{"embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcomments&post=1904"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/1904\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=1904"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=1904"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=1904"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}