{"id":939,"date":"2013-03-10T08:44:38","date_gmt":"2013-03-10T07:44:38","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=939"},"modified":"2013-03-09T15:24:32","modified_gmt":"2013-03-09T14:24:32","slug":"sista-blocket-innan-tavlingssasongen","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=939","title":{"rendered":"Sista blocket innan t\u00e4vlingss\u00e4songen!"},"content":{"rendered":"<p><a href=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/Esl\u00f6v-Gran-Fondo-tr\u00e4ning-april-2010-1.jpg\"><img loading=\"lazy\" decoding=\"async\" data-attachment-id=\"947\" data-permalink=\"https:\/\/nicewinsnothing.com\/?attachment_id=947\" data-orig-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/Esl\u00f6v-Gran-Fondo-tr\u00e4ning-april-2010-1-e1362838591803.jpg?fit=1592%2C944&amp;ssl=1\" data-orig-size=\"1592,944\" 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=\"Esl\u00f6v Gran Fondo tr\u00e4ning april 2010 -1\" data-image-description=\"\" data-image-caption=\"\" data-medium-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/Esl\u00f6v-Gran-Fondo-tr\u00e4ning-april-2010-1-e1362838591803.jpg?fit=585%2C347&amp;ssl=1\" data-large-file=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/Esl\u00f6v-Gran-Fondo-tr\u00e4ning-april-2010-1-e1362838591803.jpg?fit=584%2C346&amp;ssl=1\" class=\"alignnone size-medium wp-image-947\" alt=\"Esl\u00f6v Gran Fondo tr\u00e4ning april 2010 -1\" src=\"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/03\/Esl\u00f6v-Gran-Fondo-tr\u00e4ning-april-2010-1-e1362838591803-585x346.jpg?resize=584%2C345\" width=\"584\" height=\"345\" data-recalc-dims=\"1\" \/><\/a><br \/>\n<em>Granfondotr\u00e4ning 2010. Ett av mitt livs jobbigaste pass!<\/em><\/p>\n<p><a title=\"\u00c5terh\u00e4mtningsveckan\" href=\"http:\/\/nicewinsnothing.com\/?p=940\">\u00c5terh\u00e4mtningsveckan <\/a>\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 jobba mer med ryckig cykling med begr\u00e4nsad \u00e5terh\u00e4mtning. Det \u00e4r v\u00e4ldigt l\u00e4tt att bara sluta trampa efter en intervall, men det k\u00e4nns helt annorlunda om intensiteten ska h\u00e5llas kvar kring tr\u00f6skeln. Jag provade p\u00e5 b\u00e5de &#8221;<a href=\"http:\/\/www.training4cyclists.com\/best-vo2-max-training\/\" target=\"_blank\">The Ultimate VO2max session<\/a>&#8221; och min egen variant av \u00f6ver\/under-intervaller i f\u00f6rra <a title=\"Nytt tr\u00e4ningsblock ig\u00e5ng\" href=\"http:\/\/nicewinsnothing.com\/?p=887\" target=\"_blank\">blocket<\/a> och jag kommer definitivt att forts\u00e4tta med denna t\u00e4vlingslika tr\u00e4ning.<\/p>\n<p>I veckan v\u00e4ntar ett tredagarsblock med lite l\u00e4ngre pass d\u00e4r mycket tid tillbringas kring &#8221;sweet spot&#8221;. Jag har inte lagt s\u00e5 stor vikt vid denna tr\u00e4ningsintensitet tidigare i vinter och k\u00e4nner att det \u00e4r dags att f\u00f6rb\u00e4ttra \u00e5kstyrkan inf\u00f6r v\u00e5rens pr\u00f6vningar. Senare blir det provcykling av <a href=\"http:\/\/www.copenhagengranfondo.com\/en\/\" target=\"_blank\">Copenhagen Gran Fondo<\/a> och <a href=\"http:\/\/www.eslovsck.se\/\" target=\"_blank\">Esl\u00f6v Gran Fondo<\/a>. Tr\u00e4ningsblocket avslutas med <a href=\"http:\/\/www.isaberg.com\/sv\/sportevents\/cycle-camp-5-7-april-2013\/\" target=\"_blank\">Cyclecamp<\/a> p\u00e5 Isaberg. Mycket att se framemot!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>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 &hellip; <a href=\"https:\/\/nicewinsnothing.com\/?p=939\">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":"En dryg m\u00e5nad kvar... http:\/\/wp.me\/p2tZd9-f9","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":[109,48],"class_list":["post-939","post","type-post","status-publish","format-standard","hentry","category-traning","tag-block","tag-planering"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-f9","jetpack-related-posts":[{"id":1387,"url":"https:\/\/nicewinsnothing.com\/?p=1387","url_meta":{"origin":939,"position":0},"title":"Tv\u00e4ra kast inf\u00f6r s\u00e4songen sista t\u00e4vling","author":"Fredrik","date":"11 september, 2013","format":false,"excerpt":"P\u00e5 s\u00f6ndag \u00e4r det dags f\u00f6r s\u00e4songens sista t\u00e4vling - Trampenlinjet. I inbjudan utlovades 8 varv och 72 km f\u00f6r herr senior. Ganska kort f\u00f6r linjelopp, vilket i och f\u00f6r sig k\u00e4ndes riktigt sk\u00f6nt s\u00e5 h\u00e4r p\u00e5 slutet av t\u00e4vlingss\u00e4songen. Banan bjuder p\u00e5 en ordentlig backe och \u00e4ven m\u00e5lg\u00e5ng uppf\u00f6r,\u2026","rel":"","context":"I \u201dT\u00e4vlingar\u201d","block_context":{"text":"T\u00e4vlingar","link":"https:\/\/nicewinsnothing.com\/?cat=18"},"img":{"alt_text":"DSC02619.jpg","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/09\/DSC02619-585x390.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1709,"url":"https:\/\/nicewinsnothing.com\/?p=1709","url_meta":{"origin":939,"position":1},"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":709,"url":"https:\/\/nicewinsnothing.com\/?p=709","url_meta":{"origin":939,"position":2},"title":"Kr&auml;ktr&auml;ning","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. 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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":[]},{"id":1491,"url":"https:\/\/nicewinsnothing.com\/?p=1491","url_meta":{"origin":939,"position":3},"title":"Nytt personb\u00e4sta p\u00e5 trainern","author":"Fredrik","date":"18 januari, 2014","format":false,"excerpt":"Tr\u00e4ningsprogrammet mot n\u00e4sta niv\u00e5 kr\u00e4ver ordentligt med pannben n\u00e4r v\u00e4dret g\u00f6r det sv\u00e5rt att cykla stenh\u00e5rda femtimmarspass utomhus. Ig\u00e5r slog jag nytt personb\u00e4sta p\u00e5 trainern n\u00e4r jag efter 271 min klarat av spurter, VO2max-intervaller, tr\u00f6skelintervaller och en h\u00f6g med kantvindsattacker. 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Jag misst\u00e4nkte att det skulle bli h\u00e5rdk\u00f6rning\u2026","rel":"","context":"I \u201dMotionslopp\u201d","block_context":{"text":"Motionslopp","link":"https:\/\/nicewinsnothing.com\/?cat=118"},"img":{"alt_text":"","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2015\/05\/40d03e48ad05412b94f5c985dcaa1c20.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1601,"url":"https:\/\/nicewinsnothing.com\/?p=1601","url_meta":{"origin":939,"position":5},"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":[]}],"jetpack_likes_enabled":true,"_links":{"self":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/939","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=939"}],"version-history":[{"count":0,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=\/wp\/v2\/posts\/939\/revisions"}],"wp:attachment":[{"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fmedia&parent=939"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Fcategories&post=939"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/nicewinsnothing.com\/index.php?rest_route=%2Fwp%2Fv2%2Ftags&post=939"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}