{"id":633,"date":"2012-12-05T08:03:17","date_gmt":"2012-12-05T07:03:17","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=633"},"modified":"2012-12-05T09:31:48","modified_gmt":"2012-12-05T08:31:48","slug":"sufferfestvecka","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=633","title":{"rendered":"Sufferfestvecka"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/Sufferfest-poster.png\"><img loading=\"lazy\" decoding=\"async\" style=\"background-image: none; padding-left: 0px; padding-right: 0px; display: inline; padding-top: 0px; border: 0px;\" title=\"Sufferfest-poster\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/Sufferfest-poster_thumb.png?resize=584%2C319\" alt=\"Sufferfest-poster\" width=\"584\" height=\"319\" border=\"0\" data-recalc-dims=\"1\" \/><\/a><\/p>\n<p>Den andra veckan i det f\u00f6rsta <a href=\"http:\/\/nicewinsnothing.com\/?p=600\">tr\u00e4ningsblocket<\/a> \u00e4r i g\u00e5ng. M\u00e5ndagen b\u00f6rjar som vanligt med \u00e5terh\u00e4mtningscykling till LTH d\u00e4r jag tillbringar <a href=\"http:\/\/www.wuz.se\/barformaga-vid-brand\/forskarmandag\/\">m\u00e5ndagar<\/a> i ett f\u00f6rs\u00f6k att n\u00e4rma mig doktorsexamen. Att det sedan var \u201312 och fantastiskt vackert vinterv\u00e4der gjorde inte njutningen s\u00e4mre. \u00c4rligt talat s\u00e5 \u00e4r vintercykling <a href=\"http:\/\/blogg.sydsvenskan.se\/patvahjul\/2012\/12\/04\/vintercykling\/\" target=\"_blank\">underskattat<\/a>. Visst kr\u00e4vs det bra prylar, framf\u00f6rallt f\u00f6r h\u00e4nder och f\u00f6tter samt dubbd\u00e4ck s\u00e5 klart. Men i \u00f6vrigt tycker jag att det g\u00e5r riktigt fint. Tisdagen och onsdagen har tv\u00e5 nyckelpass i den blockspecifika intensiteten som f\u00f6r tillf\u00e4llet fokuserar p\u00e5 maxfart i intervallet 30 s till 8 min, dvs. anerobisk kapacitet (niv\u00e5 6) och VO2max (niv\u00e5 5), enligt <a href=\"http:\/\/home.trainingpeaks.com\/articles\/cycling\/power-training-levels,-by-andrew-coggan.aspx\">Coggans<\/a> indelning. Till min hj\u00e4lp denna vecka har jag <a href=\"http:\/\/www.thesufferfest.com\/\">Sufferfests<\/a> tr\u00e4ningsvideos:<\/p>\n<p>Tisdag: \u201c<a href=\"http:\/\/www.thesufferfest.com\/video-sufferfests\/a-very-dark-place\/\">A very dark place<\/a>\u201d med 5 x 4\u2019.<br \/>\nOnsdag: \u201c<a href=\"http:\/\/www.thesufferfest.com\/video-sufferfests\/there-is-no-try\/\">There is no try<\/a>\u201d med en stege p\u00e5 1\u2019, 2\u2019, 3\u2019, 4\u2019, 8\u2019, 4\u2019, 3\u2019, 2\u2019 och 1\u2019.<br \/>\nS\u00f6ndag: \u201c<a href=\"http:\/\/www.thesufferfest.com\/video-sufferfests\/details-revolver\/\">Revolver<\/a>\u201d med 15 x 1\u2019.<\/p>\n<p>Ut\u00f6ver dessa nyckelpass blir det en sv\u00e4ng p\u00e5 S\u00f6der\u00e5sen p\u00e5 l\u00f6rdag med MTB. Vi k\u00f6r en runda p\u00e5 c:a 40 km och utg\u00e5r fr\u00e5n parkeringen vid skidsp\u00e5ren i Kl\u00e5ver\u00f6d kl 09:00. Efter\u00e5t hoppas jag p\u00e5 fika med lussebullar och varm choklad!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Den andra veckan i det f\u00f6rsta tr\u00e4ningsblocket \u00e4r i g\u00e5ng. M\u00e5ndagen b\u00f6rjar som vanligt med \u00e5terh\u00e4mtningscykling till LTH d\u00e4r jag tillbringar m\u00e5ndagar i ett f\u00f6rs\u00f6k att n\u00e4rma mig doktorsexamen. Att det sedan var \u201312 och fantastiskt vackert vinterv\u00e4der gjorde inte &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=633\">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":[86,37,75,74],"class_list":["post-633","post","type-post","status-publish","format-standard","hentry","category-traning","tag-iwbmattkyt","tag-mjolksyra","tag-sufferfest","tag-vo2max"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-ad","jetpack-related-posts":[{"id":1709,"url":"https:\/\/nicewinsnothing.com\/?p=1709","url_meta":{"origin":633,"position":0},"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":558,"url":"https:\/\/nicewinsnothing.com\/?p=558","url_meta":{"origin":633,"position":1},"title":"Influensa i st&auml;llet f&ouml;r intervaller","author":"Fredrik","date":"20 november, 2012","format":false,"excerpt":"I m\u00e5ndags var det dags att sparka ig\u00e5ng tr\u00e4ningen inf\u00f6r 2013. Tanken var att \u00f6ppna h\u00e5rt med ett block av tr\u00e4ning i VO2max-intensitet. Men i st\u00e4llet f\u00f6r 5 x 4 min i garaget blev det en heldag i s\u00e4ngen d\u00e5 influensan slog till ordentligt natten mot m\u00e5ndagen. K\u00f6rde ett bra\u2026","rel":"","context":"I \u201dAktuellt\u201d","block_context":{"text":"Aktuellt","link":"https:\/\/nicewinsnothing.com\/?cat=20"},"img":{"alt_text":"sick-duck","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/11\/sick-duck_thumb.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1455,"url":"https:\/\/nicewinsnothing.com\/?p=1455","url_meta":{"origin":633,"position":2},"title":"Kick-off","author":"Fredrik","date":"18 oktober, 2013","format":false,"excerpt":"I m\u00e5ndags var det dags f\u00f6r lite mer strukturerad tr\u00e4ning. Efter en m\u00e5nad med ungef\u00e4r halva tr\u00e4ningsdosen ska jag under de kommande veckorna gradvis \u00f6ka belastningen s\u00e5 att jag \u00e4r redo f\u00f6r min 12-veckors fokus f\u00f6r b\u00e4ttre \u00e5kstyrka. I helgen blir det kick-off med Kastbergaloppet p\u00e5 l\u00f6rdag och Yddingeloppet p\u00e5\u2026","rel":"","context":"I \u201dT\u00e4vlingar\u201d","block_context":{"text":"T\u00e4vlingar","link":"https:\/\/nicewinsnothing.com\/?cat=18"},"img":{"alt_text":"LIONKING","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/10\/LIONKING-585x265.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1027,"url":"https:\/\/nicewinsnothing.com\/?p=1027","url_meta":{"origin":633,"position":3},"title":"N\u00e4r andra g\u00e5r p\u00e5 fest&#8230;cyklar jag","author":"Fredrik","date":"19 maj, 2013","format":false,"excerpt":"Ig\u00e5r var det varmt! Lite v\u00e4l varm f\u00f6r min planerade t\u00e4vlingstr\u00e4ning p\u00e5 varvet i Norrvidinge. D\u00e4rf\u00f6r v\u00e4ntade jag s\u00e5 sent som m\u00f6jligt innan jag satte mig p\u00e5 cykeln och trampade norrut. Efter dryga 10 min uppv\u00e4rmning n\u00e5dde jag t\u00e4vlingsvarvet och det vara bara att s\u00e4tta ig\u00e5ng. Startar med en kort\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"2013-05-18 20.49.18","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/05\/2013-05-18-20.49.18-e1368920530890-585x334.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1415,"url":"https:\/\/nicewinsnothing.com\/?p=1415","url_meta":{"origin":633,"position":4},"title":"Toughest i K\u00f6penhamn","author":"Fredrik","date":"26 september, 2013","format":false,"excerpt":"Jag har tr\u00e4ningsv\u00e4rk! Ordentlig s\u00e5dan. Vet inte om det kommer fr\u00e5n n\u00e5gra fjuttiga svingar med Kettlebellen i m\u00e5ndags eller ifr\u00e5n l\u00f6pningen p\u00e5 S:t Hans i f\u00f6rrg\u00e5r. Det blir lite mer l\u00f6pning och styrketr\u00e4ning de kommande veckorna n\u00e4r jag f\u00f6rbereder mig f\u00f6r Toughest i K\u00f6penhamn som g\u00e5r den 12 oktober. 24\u2026","rel":"","context":"I \u201dT\u00e4vlingar\u201d","block_context":{"text":"T\u00e4vlingar","link":"https:\/\/nicewinsnothing.com\/?cat=18"},"img":{"alt_text":"Banskiss-webb-release-5c+markers.png","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/09\/Banskiss-webb-release-5c+markers-585x390.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":550,"url":"https:\/\/nicewinsnothing.com\/?p=550","url_meta":{"origin":633,"position":5},"title":"4 dagar till ny&aring;r","author":"Fredrik","date":"15 november, 2012","format":false,"excerpt":"Snart \u00e4r det dags att f\u00e5 ordning p\u00e5 tr\u00e4ningen igen. P\u00e5 m\u00e5ndag, 19\/11, b\u00f6rjar satsningen mot 2013. Jag \u00e4r inte helt n\u00f6jd med hur den g\u00e5ngna s\u00e4songen utvecklade sig. Fick helt enkelt inte tillr\u00e4cklig med fart i benen. D\u00e4rf\u00f6r g\u00f6r jag saker lite annorlunda i \u00e5r. Lite bakl\u00e4nges f\u00f6r att\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":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/633","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=633"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/633\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=633"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=633"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=633"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}