{"id":9713,"date":"2023-03-13T12:11:54","date_gmt":"2023-03-13T12:11:54","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/onsdagsvisdom-karyn-silenzi-traning-under-troskeln-ar-avgorande-for-prestation\/"},"modified":"2026-03-30T23:08:44","modified_gmt":"2026-03-30T22:08:44","slug":"onsdagsvisdom-karyn-silenzi-traning-under-troskeln-ar-avgorande-for-prestation","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/onsdagsvisdom-karyn-silenzi-traning-under-troskeln-ar-avgorande-for-prestation\/","title":{"rendered":"Onsdagsvisdom: Karyn Silenzi \u2013 Tr\u00e4ning under tr\u00f6skeln \u00e4r avg\u00f6rande f\u00f6r prestation"},"content":{"rendered":"

I min tidigare blogg tittade vi p\u00e5 diagrammet Power Training Levels. Den bygger p\u00e5 omfattande forskning om hur olika tr\u00e4ningsintensiteter st\u00f6ds via kroppens tre energitillf\u00f6rselsystem.<\/p>\n

Energileveranssystem<\/p>\n

Varje enskild r\u00f6relse du g\u00f6r, fr\u00e5n att blinka till att cykla, kr\u00e4ver Adenosine Tri-Phosphate (ATP) som \u00e4r en energib\u00e4rande molekyl som finns i cellerna i alla levande varelser. Faktum \u00e4r att ATP till och med beh\u00f6vs f\u00f6r att skapa och bryta de energiproducerande bindningarna i ATP. ATP \u00e4r kroppens energivaluta och produceras i tre system samtidigt.<\/p>\n

De tre energitillf\u00f6rselsystemen \u00e4r: aerob, anaerob och ATP-CP. Varje system tillhandah\u00e5ller olika m\u00e4ngd energipotential och de har var och en olika hastighet med vilken den energipotentialen kan tillf\u00f6ras. Det viktigaste att f\u00f6rst\u00e5 om ATP \u00e4r att vi lagrar mycket begr\u00e4nsade m\u00e4ngder av det i v\u00e5ra kroppar och som ett resultat anv\u00e4nder vi och \u00e5tersyntetiserar vi hela tiden denna energipotential i en o\u00e4ndlig cykel.<\/p>\n

Varje energitillf\u00f6rselsystem kommer att kr\u00e4va vissa \u00e4mnen och kassera andra. ATP f\u00e5ngar kemisk energi via nedbrytning av matmolekyler i form av tillg\u00e4ngliga kolhydrater och fett. Det aeroba systemet kr\u00e4ver syre ut\u00f6ver dessa energisubstrat. M\u00e4nniskor \u00e4r aeroba varelser. Utan tillg\u00e5ng till syre kommer v\u00e5ra celler att bli ischemiska och d\u00f6 i varierande hastighet. Sj\u00e4lva grunden f\u00f6r v\u00e5r existens \u00e4r baserad p\u00e5 andning och som s\u00e5dan \u00e4r majoriteten av v\u00e5rt arbete aerobiskt till sin natur.<\/p>\n

Energif\u00f6rs\u00f6rjningen mellan de olika systemen sker i glidande skala. Det \u00e4r m\u00e4ngden energi som kr\u00e4vs eller hastigheten med vilken den kr\u00e4vs som avg\u00f6r om det aeroba och anaeroba systemet \u00e4r den prim\u00e4ra leveransv\u00e4gen.<\/p>\n

Vid l\u00e4gre intensitetsniv\u00e5er kr\u00e4ver din kropp inte energi lika snabbt, s\u00e5 denna v\u00e4g ger l\u00e4tt den energi som kr\u00e4vs. Aerob metabolism anv\u00e4nder en h\u00f6gre andel fett f\u00f6r br\u00e4nsle snarare \u00e4n kolhydrater. Den har en l\u00e5g genomstr\u00f6mning men en h\u00f6g effekt, vilket inneb\u00e4r att energiproduktion och -tillf\u00f6rsel \u00e4r l\u00e5ngsammare, men varje fettmolekyl ger mer \u00e4n dubbelt s\u00e5 mycket energi som en molekyl av glukos, s\u00e5 det \u00e4r ett mycket effektivare s\u00e4tt att tillf\u00f6ra energi. Detta koncept \u00e4r avg\u00f6rande eftersom m\u00e4nniskor vanligtvis har betydligt mer lagrat fett \u00e4n kolhydrater, vilket kallas glukos och glykogen.<\/p>\n

Energikrav vid tr\u00f6skel<\/h2>\n

V\u00e5r fysiologi \u00e4r lika unik som v\u00e5ra fingeravtryck; det som fungerar f\u00f6r en ryttare kanske inte \u00e4r lika effektivt f\u00f6r andra. Det \u00e4r viktigt att inse att vi delvis kan forma v\u00e5r unika fysiologi till en viss grad, och det \u00e4r d\u00e4rf\u00f6r det \u00e4r nyckeln att tr\u00e4na under v\u00e5r tr\u00f6skel f\u00f6r att bygga en solid aerob bas.<\/p>\n

Ridning p\u00e5 tr\u00f6skel \u00e4r fortfarande i f\u00f6rsta hand aerobic; annars skulle vi inte kunna h\u00e5lla den intensiteten i en timme. Aerob tr\u00e4ning \u00e4r n\u00f6dv\u00e4ndig f\u00f6r mitokondriell biogenes \u2013 den process genom vilken celler \u00f6kar mitokondriell massa. Mitokondrien \u00e4r inte bara en nyckelregulator f\u00f6r metabolisk aktivitet, utan den \u00e4r ocks\u00e5 en viktig organell f\u00f6r att kontrollera utvecklingen av vissa metabola sjukdomar som diabetes och hj\u00e4rt-k\u00e4rlsjukdomar.<\/p>\n

Att cykla under l\u00e4ngre perioder under tr\u00f6skelv\u00e4rdet kommer att tr\u00e4na din kropp att anv\u00e4nda ett st\u00f6rre f\u00f6rh\u00e5llande mellan fett och kolhydrater. Om du har en st\u00f6rre br\u00e4nslek\u00e4lla f\u00f6r l\u00e4ngre anstr\u00e4ngningar, kommer det att finnas gott om glykogenlager f\u00f6r h\u00f6gre intensitetsinsatser n\u00e4r du verkligen beh\u00f6ver det.<\/p>\n

Aerob bastr\u00e4ning kommer ocks\u00e5 att s\u00e4kerst\u00e4lla att din uth\u00e5llighet \u00e4r v\u00e4lutvecklad, vilket resulterar i att du kan cykla l\u00e4ngre, producera samma antal watt, med mindre anstr\u00e4ngning totalt sett. Tr\u00e4ning under laktatr\u00f6skeln g\u00f6r ocks\u00e5 att du kan \u00f6ka din tolerans och rensa bort laktat snabbare.<\/p>\n

Vi vet alla hur roliga de d\u00e4r h\u00f6gintensiva anstr\u00e4ngningarna \u00e4r och den br\u00e5ttom som f\u00f6ljer med att framg\u00e5ngsrikt slutf\u00f6ra dem. Tr\u00e4na din kropp f\u00f6r att bli effektiv, kraftfull och kapabel genom att l\u00e4gga lite tid p\u00e5 att utveckla dina aeroba system s\u00e5 att dina h\u00f6gintensiva anstr\u00e4ngningar kan skapa \u00e4nnu mer kraft.<\/p>\n","protected":false},"excerpt":{"rendered":"

I min tidigare blogg tittade vi p\u00e5 diagrammet Power Training Levels. Den bygger p\u00e5 omfattande forskning om hur olika tr\u00e4ningsintensiteter st\u00f6ds via kroppens tre energitillf\u00f6rselsystem.<\/p>\n","protected":false},"author":3,"featured_media":9714,"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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