{"id":887,"date":"2013-02-13T07:22:56","date_gmt":"2013-02-13T06:22:56","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=887"},"modified":"2013-02-12T23:30:40","modified_gmt":"2013-02-12T22:30:40","slug":"nytt-trningsblock-igng","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=887","title":{"rendered":"Nytt tr&auml;ningsblock ig&aring;ng"},"content":{"rendered":"<p><a href=\"http:\/\/www.houghtonart.co.uk\/\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"891\" data-permalink=\"https:\/\/nicewinsnothing.com\/?attachment_id=891\" data-orig-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?fit=575%2C461&amp;ssl=1\" data-orig-size=\"575,461\" data-comments-opened=\"1\" data-image-meta=\"{&quot;aperture&quot;:&quot;0&quot;,&quot;credit&quot;:&quot;&quot;,&quot;camera&quot;:&quot;&quot;,&quot;caption&quot;:&quot;&quot;,&quot;created_timestamp&quot;:&quot;0&quot;,&quot;copyright&quot;:&quot;&quot;,&quot;focal_length&quot;:&quot;0&quot;,&quot;iso&quot;:&quot;0&quot;,&quot;shutter_speed&quot;:&quot;0&quot;,&quot;title&quot;:&quot;&quot;,&quot;orientation&quot;:&quot;0&quot;}\" data-image-title=\"houghton-bike-art3\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?fit=575%2C461&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?fit=575%2C461&amp;ssl=1\" class=\"alignnone  wp-image-891\" alt=\"houghton-bike-art3\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?resize=584%2C468\" width=\"584\" height=\"468\" srcset=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?w=575&amp;ssl=1 575w, https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/02\/houghton-bike-art3.jpg?resize=374%2C300&amp;ssl=1 374w\" sizes=\"auto, (max-width: 584px) 100vw, 584px\" data-recalc-dims=\"1\" \/><\/a><\/p>\n<p>D\u00e5 var den lugna veckan slut och det \u00e4r dags att dra ig\u00e5ng n\u00e4sta tr\u00e4ningsblock. Hitintills har jag gjort ett block med <a href=\"http:\/\/nicewinsnothing.com\/?p=754\" target=\"_blank\">VO2max-intensitet<\/a> och ett block med intensitet kring <a href=\"http:\/\/nicewinsnothing.com\/?p=759\" target=\"_blank\">tr\u00f6skeln<\/a>. <a href=\"http:\/\/nicewinsnothing.com\/?p=859\" target=\"_blank\">Tour of Sufferlandria<\/a> i f\u00f6rrf\u00f6rra veckan gav en liten tjuvstart p\u00e5 vad som v\u00e4ntar de kommande tre veckorna, n\u00e4mligen en mix av VO2max- och tr\u00f6skelintensitet. Jag kommer k\u00f6ra ett renodlat pass med anerob tr\u00e4ning d\u00e4r jag jobbar mellan 30 s och 2 min samt ett renodlat tr\u00f6skelpass d\u00e4r jag jobbar minst 20-30 min i j\u00e4mn h\u00f6g intensitet, g\u00e4rna i s\u00e5 aerodynamisk position som m\u00f6jligt. De andra tv\u00e5 passen blir mix av ovanst\u00e5ende. Jag kommer definitivt att k\u00f6ra \u00f6ver\/under-intervaller d\u00e4r jag v\u00e4xlar mellan att ligga strax \u00f6ver tr\u00f6skeln f\u00f6r att sedan ligga strax under tr\u00f6skeln. Detta upprepas i block om kring 12-18\u2019 innan det blir dags f\u00f6r vila. Samtliga tr\u00e4ningspass fram\u00f6ver ska ocks\u00e5 ha n\u00e5gon form av tr\u00e4ning av min neuromuskul\u00e4ra f\u00f6rm\u00e5gan, vilket rent konkret inneb\u00e4r tunga ig\u00e5ngdrag och korta spurter. Jag passar ocks\u00e5 p\u00e5 att sl\u00e4nga in det ulimata <a href=\"http:\/\/www.training4cyclists.com\/best-vo2-max-training\/\" target=\"_blank\">VO2max-passet<\/a>, skapat av Jesper Bondo Medhus som driver <a href=\"http:\/\/www.training4cyclists.com\/\" target=\"_blank\">training4cyclist.com<\/a>.<\/p>\n<p><iframe loading=\"lazy\" src=\"http:\/\/www.youtube.com\/embed\/Re9AXJfRSaw\" height=\"329\" width=\"585\" allowfullscreen=\"\" frameborder=\"0\"><\/iframe><\/p>\n<p>Jag tycker min struktur p\u00e5 tr\u00e4ningsveckan fungerar riktigt fint. M\u00e5ndagar tar jag det lugnt och cykelpendlar fr\u00e5n K\u00e4vlinge till Lund. H\u00e5ller nere pulsen och trampar runt p\u00e5 l\u00e4tt v\u00e4xel. Tisdag och onsdag tr\u00e4nar jag h\u00e5rt. Torsdag springer jag en runda. <a href=\"http:\/\/www.bmw-berlin-marathon.com\/\" target=\"_blank\">Berlin marathon<\/a> v\u00e4ntar i h\u00f6st och med ett pass p\u00e5 14 km i den t\u00e4nkt t\u00e4vlingsfart hoppas jag kunna konservera en del av min l\u00f6pform. Fredag \u00e4r det ofta styrketr\u00e4ning i form av <a title=\"Jag och min TRX\" href=\"http:\/\/nicewinsnothing.com\/?p=479\">funktionella \u00f6vningar<\/a> f\u00f6r \u00f6verkropp och b\u00e5l. Benen f\u00e5r vila f\u00f6r p\u00e5 l\u00f6rdag och s\u00f6ndag tr\u00e4nas det h\u00e5rt igen. L\u00f6rdag blir ofta ett distanspass med inslag av intervaller och p\u00e5 s\u00f6ndagens tr\u00e4ning \u00e4r intervallerna lika intensiva, men inte s\u00e5 m\u00e5nga.<\/p>\n<p>Tanken var s\u00e5 klart att det skulle blivit ett finfint intervallpass ig\u00e5r. Men, ibland f\u00e5r jag inte ihop det med f\u00f6r\u00e4ldram\u00f6ten och <a href=\"http:\/\/wuz.se\" target=\"_blank\">jobb<\/a>. S\u00e5 i <a href=\"http:\/\/www.sydsvenskan.se\/skane\/tre-influensor-slar-till-samtidigt\/\" target=\"_blank\">influensatider<\/a> blir det prioritering av vila i st\u00e4llet f\u00f6r tr\u00e4ning vid midnatt. Idag cyklar jag d\u00e4remot till \u00c5storp f\u00f6r klubbtr\u00e4ff med <a href=\"http:\/\/www.laget.se\/astorpsck\/News\/2801800\/Klubbtraff-och-planeringsmote-infor-sasong-2013\" target=\"_blank\">s\u00e4songsplanering<\/a>.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>D\u00e5 var den lugna veckan slut och det \u00e4r dags att dra ig\u00e5ng n\u00e4sta tr\u00e4ningsblock. Hitintills har jag gjort ett block med VO2max-intensitet och ett block med intensitet kring tr\u00f6skeln. Tour of Sufferlandria i f\u00f6rrf\u00f6rra veckan gav en liten tjuvstart &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=887\">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":"Utvilad och redo f\u00f6r mer! http:\/\/wp.me\/p2tZd9-ej","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":[48,101,74],"class_list":["post-887","post","type-post","status-publish","format-standard","hentry","category-traning","tag-planering","tag-troskel","tag-vo2max"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-ej","jetpack-related-posts":[{"id":939,"url":"https:\/\/nicewinsnothing.com\/?p=939","url_meta":{"origin":887,"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":759,"url":"https:\/\/nicewinsnothing.com\/?p=759","url_meta":{"origin":887,"position":1},"title":"Snart dags f\u00f6r det andra tr\u00e4ningsblocket","author":"Fredrik","date":"11 januari, 2013","format":false,"excerpt":"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 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":558,"url":"https:\/\/nicewinsnothing.com\/?p=558","url_meta":{"origin":887,"position":2},"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":730,"url":"https:\/\/nicewinsnothing.com\/?p=730","url_meta":{"origin":887,"position":3},"title":"Suffering never goes out of style","author":"Fredrik","date":"3 januari, 2013","format":false,"excerpt":"Garagetr\u00e4ning \u00e4r min melodi och just nu k\u00f6r jag den mesta tr\u00e4ningen p\u00e5 maximal intensitet i intervaller p\u00e5 30 s till 8 min. Rullarna fungerar \u00e4n s\u00e5 l\u00e4nge d\u00e5 benen fortfarande \u00e4r f\u00f6r svaga f\u00f6r det f\u00f6rh\u00e5llandevis l\u00e5ga motst\u00e5nd som de erbjuder. Jag \u00e4r absolut inte snygg n\u00e4r jag tar\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":633,"url":"https:\/\/nicewinsnothing.com\/?p=633","url_meta":{"origin":887,"position":4},"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":887,"position":5},"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":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/887","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=887"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/887\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=887"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=887"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=887"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}