{"id":9689,"date":"2023-03-13T11:49:13","date_gmt":"2023-03-13T11:49:13","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/onsdagsvisdom-karyn-silenzi-watt-ftp-och-laktat-troskel\/"},"modified":"2026-03-30T23:08:41","modified_gmt":"2026-03-30T22:08:41","slug":"onsdagsvisdom-karyn-silenzi-watt-ftp-och-laktat-troskel","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/onsdagsvisdom-karyn-silenzi-watt-ftp-och-laktat-troskel\/","title":{"rendered":"Onsdagsvisdom: Karyn Silenzi \u2013 Watt, FTP och laktat-tr\u00f6skel"},"content":{"rendered":"

Det nuvarande landskapet f\u00f6r inomhuscykling g\u00e5r snabbt mot en effektbaserad tr\u00e4ningsmodell d\u00e4r ryttare kan uppn\u00e5 h\u00f6gre och mer exakta konditionsniv\u00e5er. Genom att f\u00f6rdjupa din f\u00f6rst\u00e5else f\u00f6r kraftm\u00e4tningar inom cykling kommer du att kunna uppn\u00e5 betydande positiva anpassningar. H\u00e4r \u00e4r n\u00e5gra grunder:<\/p>\n

Vad \u00e4r watt?
N\u00e4r vi cyklar genererar vi effekt i watt (W) genom ”Force (f) x Velocity (v)”. I inomhuscykling kommer du att h\u00f6ra tr\u00e4nare h\u00e4nvisa till detta som redskap och kadens (RPM). Dessa tv\u00e5 faktorer p\u00e5verkar din uteffekt (W). Att \u00f6ka eller minska ett av dessa element kommer antingen att \u00f6ka eller minska dina watt.<\/p>\n

Tr\u00e4ning med watt ger dig omedelbar och kvantifierbar feedback p\u00e5 intensiteten i ditt tr\u00e4ningspass. En bra analogi \u00e4r att t\u00e4nka p\u00e5 en gl\u00f6dlampa. En 60W gl\u00f6dlampa avger mindre ljus j\u00e4mf\u00f6rt med en 100W gl\u00f6dlampa. Fler watt betyder mer effekt.<\/p>\n

Varf\u00f6r tr\u00e4na med kraft?
Att fokusera p\u00e5 effekt kommer att hj\u00e4lpa dig att h\u00e5lla dig p\u00e5 r\u00e4tt sp\u00e5r och motiverad f\u00f6r att beh\u00e5lla din m\u00e5larbetsbelastning under h\u00e5rda anstr\u00e4ngningar. Denna typ av tr\u00e4ning kommer att bygga din uth\u00e5llighet, \u00f6ka din hastighet, g\u00f6ra dig starkare och \u00f6verlag f\u00f6rb\u00e4ttra din fysiska prestation.<\/p>\n

Uppm\u00e4rksamhet p\u00e5 makt kan ocks\u00e5 hj\u00e4lpa dig att f\u00e5 fart p\u00e5 dina anstr\u00e4ngningar. Ist\u00e4llet f\u00f6r att cykla f\u00f6r h\u00e5rt och f\u00f6r l\u00e5ngt, kan du \u00f6vervaka dina watt f\u00f6r att h\u00e5lla dig inom din m\u00e5lzon. Styrketr\u00e4ning inneb\u00e4r att arbeta med exakta m\u00e5l \u2013 om du kan m\u00e4ta det kan du \u00e4ndra det.<\/p>\n

R\u00e5effekt betyder v\u00e4ldigt lite n\u00e4r det kommer till prestanda. Men i f\u00f6rh\u00e5llande till kroppsvikten \u00e4r effektavl\u00e4sningar av h\u00f6gt v\u00e4rde. T\u00e4nk p\u00e5 tv\u00e5 ryttare som b\u00e5da trycker 280W i ett FTP-test \u2013 en f\u00f6rare v\u00e4ger 160 lbs och den andra 200 lbs. Ju st\u00f6rre f\u00f6rh\u00e5llande mellan watt och vikt, desto starkare \u00e4r ryttaren. S\u00e5 sluta j\u00e4mf\u00f6ra \u2013 allt \u00e4r relativt. F\u00f6r att tr\u00e4na ordentligt med watt och en effektm\u00e4tare m\u00e5ste du f\u00f6rst f\u00f6rst\u00e5 begreppet FTP.<\/p>\n

Funktionell tr\u00f6skeleffekt (FTP)
Tr\u00e4ningsniv\u00e5er best\u00e4ms i f\u00f6rh\u00e5llande till vad som kallas din ”funktionella tr\u00f6skelkraft”. FTP definieras som den h\u00f6gsta kraften som en f\u00f6rare kan h\u00e5lla i ett n\u00e4stan stabilt tillst\u00e5nd i ungef\u00e4r en timme utan att tr\u00f6ttna. Detta kallas ibland f\u00f6r kraft vid ”laktat-tr\u00f6skel” (LT) eller till och med bara ”tr\u00f6skel”.<\/p>\n

N\u00e4r kraften \u00f6verstiger FTP kommer tr\u00f6tthet att intr\u00e4ffa mycket tidigare, medan anstr\u00e4ngningar strax under FTP kan uppr\u00e4tth\u00e5llas avsev\u00e4rt l\u00e4ngre. \u00c4ven om FTP inte \u00e4r samma sak som LT, \u00e4r de tv\u00e5 n\u00e4rst\u00e5ende och du kommer att k\u00e4nna dig obekv\u00e4m med tr\u00e4ning p\u00e5 b\u00e5da niv\u00e5erna.<\/p>\n

Krafttr\u00e4ningsniv\u00e5er anv\u00e4nder en f\u00f6rares FTP som riktm\u00e4rke och anstr\u00e4ngningar kommer att representeras av ett procentintervall i f\u00f6rh\u00e5llande till FTP. Att tr\u00e4na b\u00e5de \u00f6ver och under FTP \u00e4r mycket f\u00f6rdelaktigt, beroende p\u00e5 vilken fysiologisk anpassning du f\u00f6rs\u00f6ker uppn\u00e5.<\/p>\n

Laktat tr\u00f6skel (LT)
Laktat \u00e4r en metabolisk produkt av anaerob energiproduktion. Vi har alla stunder under dagen d\u00e5 v\u00e5r kropp kr\u00e4ver antingen mer energi eller snabbare \u00e4n vad det aeroba systemet kan ge. Normalt \u00e4r dessa sprutor av anaerob energi inte betydande eller ih\u00e5llande, s\u00e5 kroppen kan anv\u00e4nda laktat som en alternativ br\u00e4nslek\u00e4lla eller eliminera den. Under intensiv tr\u00e4ning \u00e4r dock laktatproduktionen m\u00e5nga g\u00e5nger h\u00f6gre \u00e4n viloniv\u00e5erna.<\/p>\n

LT \u00e4r den punkt d\u00e4r kroppen inte kan ta bort laktat lika snabbt som det produceras av h\u00e5rt arbetande muskler. Specifik tr\u00e4ning med watt och LT kan \u00f6ka din prestationstr\u00f6skel. Dessutom kommer konsekvent och l\u00e5ngvarig uth\u00e5llighetstr\u00e4ning att minska produktionen av laktat genom att bromsa den totala kolhydratutnyttjandet. Ju h\u00f6gre tr\u00f6skel, desto b\u00e4ttre blir den potentiella tr\u00e4ningseffekten n\u00e4r man arbetar med watt.<\/p>\n

Genom att f\u00f6rst\u00e5 begreppen watt och tr\u00f6skelv\u00e4rden blir du b\u00e4ttre f\u00f6rberedd p\u00e5 att h\u00e5lla de h\u00f6gre effekttalen under f\u00f6rutbest\u00e4mda tidsperioder. Att \u00e5ka p\u00e5 LT under en l\u00e4ngre tid \u00e4r utmanande, s\u00e5 \u00e5k alltid smart.<\/p>\n","protected":false},"excerpt":{"rendered":"

Det nuvarande landskapet f\u00f6r inomhuscykling g\u00e5r snabbt mot en effektbaserad tr\u00e4ningsmodell d\u00e4r ryttare kan uppn\u00e5 h\u00f6gre och mer exakta konditionsniv\u00e5er. Genom att f\u00f6rdjupa din f\u00f6rst\u00e5else f\u00f6r…<\/p>\n","protected":false},"author":3,"featured_media":9690,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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