{"id":516,"date":"2012-10-18T12:51:50","date_gmt":"2012-10-18T10:51:50","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=516"},"modified":"2012-10-18T12:51:50","modified_gmt":"2012-10-18T10:51:50","slug":"dags-att-planera-fr-2013","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=516","title":{"rendered":"Dags att planera f&ouml;r 2013"},"content":{"rendered":"<p>Marathonl\u00f6paren <a href=\"http:\/\/en.wikipedia.org\/wiki\/Juma_Ikangaa\" target=\"_blank\">Juma Ikangaa<\/a> fr\u00e5n Tanzania l\u00e4r ha sagt \u201cThe will to win is nothing without the will to prepare\u201d, och det \u00e4r just i planeringsstadiet som jag befinner mig i just nu. \u00c4n s\u00e5 l\u00e4nge \u00e4r det l\u00e5ngt till n\u00e4sta t\u00e4vling \u2013 <a href=\"http:\/\/us4.campaign-archive2.com\/?u=39a25848e3d18c1edaf5c91ed&amp;id=a0553e9c6d\" target=\"_blank\">For\u00e5rsklassikern<\/a> i Helsing\u00f6r. 178 dagar f\u00f6r att vara exakt. Innan dess ska det tr\u00e4nas och att tr\u00e4na utan en plan \u00e4r inte riktigt min stil. Troligen \u00e4gnar jag alldeles f\u00f6r mycket tid \u00e5t att fundera p\u00e5 tr\u00e4ningsl\u00e4ra och tr\u00e4ningsplanering. Men, det \u00e4r ju s\u00e5 f\u00f6rbaskat kul.<\/p>\n<p><a href=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/10\/20121018_120812.jpg\"><img loading=\"lazy\" decoding=\"async\" style=\"background-image: none; border-bottom: 0px; border-left: 0px; padding-left: 0px; padding-right: 0px; display: inline; border-top: 0px; border-right: 0px; padding-top: 0px\" title=\"20121018_120812\" border=\"0\" alt=\"20121018_120812\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/10\/20121018_120812_thumb.jpg?resize=584%2C352\" width=\"584\" height=\"352\"  data-recalc-dims=\"1\"><\/a><br \/><em>C:a 10 % av den n\u00e5got \u00f6verdrivna boksamlingen. Tror inte att jag ska l\u00e4gga allt f\u00f6r mycket vikt p\u00e5 den d\u00e4r Armstrongboken\u2026 <\/p>\n<p><\/em>Vintertr\u00e4ningen inf\u00f6r s\u00e4songen 2012 bestod av en hel del styrketr\u00e4ning samt cykelpass kring sweet spot och tr\u00f6skeln. Den riktigt h\u00f6gintensiva tr\u00e4ningen drog ig\u00e5ng i slutet av mars, precis som sig b\u00f6r n\u00e4r man f\u00f6ljer en klassisk periodisering fr\u00e5n exempelvis <a href=\"http:\/\/www.trainingbible.com\/aboutJoeFriel.aspx\" target=\"_blank\">Joe Friels<\/a> \u201cTraining Bible\u201d. I \u00e5r v\u00e4nder jag p\u00e5 steken och pr\u00f6var det som gett Wiggins sin livs form \u2013 <a href=\"http:\/\/bikerackheads.blogspot.se\/2012\/06\/seven-elements-of-wiggins-2012-training.html\" target=\"_blank\">reversed periodization<\/a>! I korthet handlar det om att f\u00e5 upp explosivitet, fart och mj\u00f6lksyrat\u00e5lighet f\u00f6rst, f\u00f6r att sedan bygga p\u00e5 med uth\u00e5llighet och l\u00e4ngre distanser. Kort och h\u00e5rt i b\u00f6rjan och sedan lite l\u00e4ngre och mer t\u00e4vlingslikt efterhand som tr\u00e4ningen g\u00e5r fram\u00e5t. Inspirationen kommer fr\u00e5n Ian King och hans \u201c<a href=\"http:\/\/www.kingsports.net\/products-ksi-book-fpp.htm\" target=\"_blank\">Foundations of Physical Preparation<\/a>\u201d som alldeles nyss damp ner i brevl\u00e5dan. <\/p>\n<p>Fast&nbsp; mycket mer \u00e4n s\u00e5 h\u00e4r vet jag inte just nu. F\u00f6r innan tr\u00e4ningen inf\u00f6r 2013 tar fart ska det springas i <a href=\"http:\/\/www.nycmarathon.org\/\" target=\"_blank\">New York<\/a>, ha <a href=\"http:\/\/nicewinsnothing.com\/?p=180\" target=\"_blank\">ont i hela kroppen<\/a> och slappa lite grann. Den 19 november r\u00e4knar jag med att s\u00e4tta fart\u2026 och d\u00e5 \u00e4r det helt pl\u00f6tsligt bara 146 dagar kvar!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Marathonl\u00f6paren Juma Ikangaa fr\u00e5n Tanzania l\u00e4r ha sagt \u201cThe will to win is nothing without the will to prepare\u201d, och det \u00e4r just i planeringsstadiet som jag befinner mig i just nu. \u00c4n s\u00e5 l\u00e4nge \u00e4r det l\u00e5ngt till n\u00e4sta &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=516\">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":false,"jetpack_social_options":{"image_generator_settings":{"template":"highway","enabled":false}}},"categories":[55],"tags":[35,30,48,58],"class_list":["post-516","post","type-post","status-publish","format-standard","hentry","category-traning","tag-boktips","tag-citat","tag-planering","tag-vintertraning"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-8k","jetpack-related-posts":[{"id":534,"url":"https:\/\/nicewinsnothing.com\/?p=534","url_meta":{"origin":516,"position":0},"title":"Mitt eget utegym","author":"Fredrik","date":"30 oktober, 2012","format":false,"excerpt":"V\u00e4dret i s\u00f6ndags var riktigt fint s\u00e5 d\u00e4rf\u00f6r bytte jag garaget mot skogen n\u00e4r det var dags f\u00f6r veckans strykepass. Just nu ligger fokus p\u00e5 allm\u00e4n styrka f\u00f6r \u00f6verkropp och b\u00e5l s\u00e5 d\u00e4rf\u00f6r sl\u00e4pades sp\u00e4nnbanden och kettlebellen med till skogen bakom idrottshallen d\u00e4r dottern tr\u00e4nade handboll. Att cykla med 16\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\/nicewinsnothing.com\/wp-content\/uploads\/2013\/05\/20121028_111600.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2321,"url":"https:\/\/nicewinsnothing.com\/?p=2321","url_meta":{"origin":516,"position":1},"title":"Vi jagar kust igen!","author":"Fredrik","date":"29 augusti, 2015","format":false,"excerpt":"Trots att jag hade en fantastiskt pl\u00e5gsam dag p\u00e5 Kustjagaren i somras kunde jag inte h\u00e5lla mig borta fr\u00e5n en plats till Kustjagaren 2016 som sl\u00e4pptes idag. Swimrun \u00e4r kul. Speciellt d\u00e5\u00a0det fortfarande finns utrymme f\u00f6r en hel del uppfinningsrikedom. Att springa i v\u00e5tdr\u00e4kt \u00e4r l\u00e5ngt i fr\u00e5n optimalt. Samma\u2026","rel":"","context":"I \u201dT\u00e4vlingar\u201d","block_context":{"text":"T\u00e4vlingar","link":"https:\/\/nicewinsnothing.com\/?cat=18"},"img":{"alt_text":"11692880_10153122098101748_1792247636_n","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2015\/07\/11692880_10153122098101748_1792247636_n-585x329.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":853,"url":"https:\/\/nicewinsnothing.com\/?p=853","url_meta":{"origin":516,"position":2},"title":"Dags f\u00f6r kungaetappen!","author":"Fredrik","date":"1 februari, 2013","format":false,"excerpt":"Idag v\u00e4ntar en transportstr\u00e4cka p\u00e5 kullerstenar mellan Paris-Roubaix och uppf\u00f6r \"bergs\" i Ardennerna och jag t\u00e4nker spara s\u00e5 mycket energi som m\u00f6jligt till morgondagen och den n\u00e4st sista etappen av Tour of Sufferlandria. 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I \u00e5terh\u00e4mtningsveckan vill jag att kroppen ska f\u00e5 en chans att \u00e5terh\u00e4mta sig och att jag ska k\u00e4nna sug och ork till att genomf\u00f6ra de tuffa tr\u00e4ningspass som v\u00e4ntar. Fast det\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Signpost along the road to recovery.","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/recovery-e1362837155534-585x245.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":791,"url":"https:\/\/nicewinsnothing.com\/?p=791","url_meta":{"origin":516,"position":5},"title":"Gotta Suffer!","author":"Fredrik","date":"14 januari, 2013","format":false,"excerpt":"Seri\u00f6s refr\u00e4ng - \"I will beat my ass today. 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