30′. Ett av mina m\u00e5l i \u00e5r \u00e4r att kunna cykla i 40 km\/h p\u00e5 20 km motsvarande en friskt v\u00e5gad utbrytning.<\/li>\n<\/ul>\nF\u00f6rsta veckan kanske det inte blir 10 x 4′ eller 3 x 15′, utan jag vill g\u00e4rna \u00f6ka efterhand som veckorna g\u00e5r. En g\u00e5ng i veckan k\u00f6r jag ett kombipass d\u00e4r jag blandar in VO2max-intensitet i tr\u00f6skelpasset. Allt f\u00f6r att inte gl\u00f6mma bort det som h\u00e4nde i f\u00f6rra tr\u00e4ningsblocket.\u00a0Jag gjorde f\u00f6rresten ett FTP-test ig\u00e5r genom att cykla 20′ s\u00e5 fort jag kunde. Lyckligtvis har tr\u00e4ningen gett resultat och jag befinner mig just nu d\u00e4r jag var i slutet av mars 2012.<\/p>\n","protected":false},"excerpt":{"rendered":"
Det f\u00f6rsta blocket var h\u00e5rt och kort och i det andra tr\u00e4ningsblocket som b\u00f6rjar p\u00e5 m\u00e5ndag blir l\u00e4ngre och segare. Nu ska min f\u00f6rm\u00e5ga att cykla i tr\u00f6skelfart f\u00f6rb\u00e4ttras. Precis som f\u00f6r det f\u00f6rra blocket kommer jag gruppera cykelpassen tv\u00e5 … 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":"P\u00e5 det igen!","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":[48,101],"class_list":["post-759","post","type-post","status-publish","format-standard","hentry","category-traning","tag-planering","tag-troskel"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-cf","jetpack-related-posts":[{"id":939,"url":"https:\/\/nicewinsnothing.com\/?p=939","url_meta":{"origin":759,"position":0},"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":633,"url":"https:\/\/nicewinsnothing.com\/?p=633","url_meta":{"origin":759,"position":1},"title":"Sufferfestvecka","author":"Fredrik","date":"5 december, 2012","format":false,"excerpt":"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 njutningen s\u00e4mre. \u00c4rligt talat s\u00e5 \u00e4r vintercykling underskattat. Visst kr\u00e4vs\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Sufferfest-poster","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/Sufferfest-poster_thumb.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":2158,"url":"https:\/\/nicewinsnothing.com\/?p=2158","url_meta":{"origin":759,"position":2},"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":1898,"url":"https:\/\/nicewinsnothing.com\/?p=1898","url_meta":{"origin":759,"position":3},"title":"Col de Turini","author":"Fredrik","date":"25 juni, 2014","format":false,"excerpt":"G\u00e5rdagen avslutades med en middag p\u00e5 en italiensk krog d\u00e4r v\u00e4ggarna i baren pryddes av signerade cykeltr\u00f6jor och idolbilder. Vid ett av borden satt ett g\u00e4ng australiensare bland andra Team Skys Richie Porte. Jag var naturligtvis tvungen att \u00f6nska honom lycka till i Touren n\u00e4r han gick hem med sitt\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\/2014\/06\/20140626_124809.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1423,"url":"https:\/\/nicewinsnothing.com\/?p=1423","url_meta":{"origin":759,"position":4},"title":"Vintertr\u00e4ningens fokus: \u00c5kstyrka","author":"Fredrik","date":"10 oktober, 2013","format":false,"excerpt":"Mitt tr\u00e4ningsuppl\u00e4gg f\u00f6r vintertr\u00e4ningen b\u00f6rjar ta form och i \u00e5r l\u00e4gger jag all fokus p\u00e5 min \u00e5kstyrka. Jag tycker att 2013 var ett bra \u00e5r och att min vintertr\u00e4ning med omv\u00e4nd periodisering gjorde att tagit n\u00e5gra kliv fram\u00e5t. Jag k\u00e4nner mig bekv\u00e4m i linjeloppen och att tv\u00e5 topp-5-placeringar visar att\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"hunter","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/10\/hunter-585x212.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":709,"url":"https:\/\/nicewinsnothing.com\/?p=709","url_meta":{"origin":759,"position":5},"title":"Kräkträning","author":"Fredrik","date":"28 december, 2012","format":false,"excerpt":"F\u00f6rkylningar suger, men de tillh\u00f6r livet. D\u00e4rf\u00f6r t\u00e4nker jag inte gr\u00e5ta \u00f6ver missad tr\u00e4ning. I st\u00e4llet backar jag lite och forts\u00e4tter enligt plan. Blocket med VO2max-tr\u00e4ning f\u00f6rl\u00e4ngs med ytterligare tv\u00e5 veckor. I vanlig ordning k\u00f6r jag de h\u00e5rda passen i par \u2013 tisdag+onsdag samt l\u00f6rdag+s\u00f6ndag. Ig\u00e5r blev det \u00e5terigen ett\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"darkplace","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/darkplace.png?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\/759","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=759"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/759\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=759"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=759"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=759"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}
![\"cykelt\u00e4vling\"](\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/01\/DSC06008-21.jpg?resize=584%2C390\")
<\/p>\n