{"id":940,"date":"2013-03-09T14:54:36","date_gmt":"2013-03-09T13:54:36","guid":{"rendered":"http:\/\/nicewinsnothing.com\/?p=940"},"modified":"2013-03-09T14:54:36","modified_gmt":"2013-03-09T13:54:36","slug":"aterhamtningsveckan","status":"publish","type":"post","link":"https:\/\/nicewinsnothing.com\/?p=940","title":{"rendered":"\u00c5terh\u00e4mtningsveckan"},"content":{"rendered":"

\"Signpost<\/a><\/p>\n

Jag har tidigare skrivit om mina tr\u00e4ningsblock <\/a>och hur jag k\u00f6r tre veckor h\u00e5rdare tr\u00e4ning f\u00f6ljt av en \u00e5terh\u00e4tmningsvecka. 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 \u00e4r viktigt att veckan inte blir allt f\u00f6r lugn. Jag tr\u00e4nar kring 60-75 % av min vanliga dos och det \u00e4r fortfarande intervaller p\u00e5 schemat. Dock inte lika m\u00e5nga och ofta med l\u00e4ngre vila. Jag vill inte att kroppen ska gl\u00f6mma bort hur det k\u00e4nns att jobba riktigt h\u00e5rt. Jag vill heller inte att \u00e5terh\u00e4mtningen ska bli s\u00e5 pass ordentlig att kroppen tror att det handlar om en formtopp.<\/p>\n

Idag bl\u00e5ser det i Sk\u00e5ne och motvind \u00e4r mer hanterbart \u00e4n sidvind. D\u00e4rf\u00f6r drog jag ut p\u00e5 tr\u00f6skelintervaller i rak motvind och f\u00f6rv\u00e5nades \u00f6ver hur h\u00e5rt 15 m\/s egentligen \u00e4r. Stundtals kom jag inte \u00f6ver 20 km\/h och fick ofta n\u00f6ja mig med 39\/25, inte ens i nerf\u00f6rsbackarna kunde jag v\u00e4xla upp p\u00e5 stora klingan. Sk\u00e5ne m\u00e5 vara platt, men liggande berg (l\u00e4s motvind) \u00e4r ack s\u00e5 jobbiga som de Mallorca har att erbjuda!<\/p>\n","protected":false},"excerpt":{"rendered":"

Jag har tidigare skrivit om mina tr\u00e4ningsblock och hur jag k\u00f6r tre veckor h\u00e5rdare tr\u00e4ning f\u00f6ljt av en \u00e5terh\u00e4tmningsvecka. 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 … 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":"","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":[100,108,48],"class_list":["post-940","post","type-post","status-publish","format-standard","hentry","category-traning","tag-aterhamtning","tag-motvind","tag-planering"],"jetpack_publicize_connections":[],"jetpack_featured_media_url":"","jetpack_sharing_enabled":true,"jetpack_shortlink":"https:\/\/wp.me\/p2tZd9-fa","jetpack-related-posts":[{"id":754,"url":"https:\/\/nicewinsnothing.com\/?p=754","url_meta":{"origin":940,"position":0},"title":"Tar det lugnt!","author":"Fredrik","date":"7 januari, 2013","format":false,"excerpt":"Mitt f\u00f6rsta tr\u00e4ningsblock \u00e4r klart. Det blev 2 x 2 vecka med h\u00f6gintensiv tr\u00e4ning f\u00f6r att \u00f6ka min f\u00f6rm\u00e5ga att cykla fort fr\u00e5n 30 sekunder till 8 minuter, dvs. Jag hade t\u00e4nkt k\u00f6ra ett block p\u00e5 tre veckor, men lyckades kl\u00e4mma in en f\u00f6rkylning i mitten och tog ett omtag\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"vila","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2013\/01\/rest-585x389.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1625,"url":"https:\/\/nicewinsnothing.com\/?p=1625","url_meta":{"origin":940,"position":1},"title":"Tr\u00e4na f\u00f6r bergscykling utan berg","author":"Fredrik","date":"20 februari, 2014","format":false,"excerpt":"Ska du, precis som jag, cykla upp och ner f\u00f6r berg i sommar kommer h\u00e4r lite tips om hur vi som saknar berg trots allt kan komma v\u00e4l f\u00f6rbereda till loppet. Sammanfattningsvis rekommenderas allts\u00e5: Tr\u00e4na ofta kring \"sweet spot\", dvs. 88-93 % av FTP. B\u00f6rja med 2 x 20 min,\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":678,"url":"https:\/\/nicewinsnothing.com\/?p=678","url_meta":{"origin":940,"position":2},"title":"T\u00e4vlingstr\u00e4ning i Norrvidinge","author":"Fredrik","date":"14 december, 2012","format":false,"excerpt":"Om det nu ska tr\u00e4nas tv\u00e4rtom s\u00e5 ska det g\u00f6ras med besked. D\u00e4rf\u00f6r avrundar jag mitt f\u00f6rsta tr\u00e4ningsblock med en tuff helg. P\u00e5 l\u00f6rdag bjuds det p\u00e5 t\u00e4vlingstr\u00e4ning i Norrvidinge och p\u00e5 s\u00f6ndag blir det ett kortare men ack s\u00e5 fruktat pass p\u00e5 rullarna till Sufferfests \"There is no try\".\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"T\u00c3\u00a4vlingstr\u00c3\u00a4ning Norrvidinge","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/12\/T\u00c3\u00a4vlingstr\u00c3\u00a4ning-Norrvidinge-585x507.png?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1907,"url":"https:\/\/nicewinsnothing.com\/?p=1907","url_meta":{"origin":940,"position":3},"title":"Haute Route-simulering","author":"Fredrik","date":"9 juli, 2014","format":false,"excerpt":"Jag tr\u00f6sklade p\u00e5 ordentligt i f\u00f6rra veckan, s\u00e5 pass att jag f\u00f6rtj\u00e4nade n\u00e5gra extra vilodagar innan jag ska k\u00f6ra 2 x 10 mil \"Haute Route\"-likt p\u00e5 fredag och l\u00f6rdag. 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I f\u00f6rra veckan gjorde jag en test av min effekt p\u00e5 5 min (VO2max) och 20 min (FTP)\u2026","rel":"","context":"I \u201dTr\u00e4ning\u201d","block_context":{"text":"Tr\u00e4ning","link":"https:\/\/nicewinsnothing.com\/?cat=55"},"img":{"alt_text":"Lundacrossen 2011 - 4","src":"https:\/\/i0.wp.com\/nicewinsnothing.com\/wp-content\/uploads\/2012\/11\/Lundacrossen-2011-4.jpg?resize=350%2C200","width":350,"height":200},"classes":[]},{"id":1423,"url":"https:\/\/nicewinsnothing.com\/?p=1423","url_meta":{"origin":940,"position":5},"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. 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