{"id":9717,"date":"2023-03-13T12:15:09","date_gmt":"2023-03-13T12:15:09","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/onsdagsvisdom-karyn-silenzi-tank-som-en-idrottare-och-ta-aterhamtning-pa-allvar\/"},"modified":"2026-03-30T23:08:44","modified_gmt":"2026-03-30T22:08:44","slug":"onsdagsvisdom-karyn-silenzi-tank-som-en-idrottare-och-ta-aterhamtning-pa-allvar","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/onsdagsvisdom-karyn-silenzi-tank-som-en-idrottare-och-ta-aterhamtning-pa-allvar\/","title":{"rendered":"Onsdagsvisdom: Karyn Silenzi \u2013 T\u00e4nk som en idrottare och ta \u00e5terh\u00e4mtning p\u00e5 allvar"},"content":{"rendered":"

Vem \u00e4r den st\u00f6rsta idrottaren i v\u00e4rlden? \u00c4ven om det skulle vara sv\u00e5rt att komma till en enda konsensus, \u00e4r en sak som vi alla kan vara \u00f6verens om att alla topppresterande idrottare f\u00f6ljer en specifik och detaljerad tr\u00e4ningsplan. Ingen f\u00e5r vara i toppen av sitt omr\u00e5de genom att helt enkelt ”vinga det”; Inte heller uppn\u00e5r de kontinuerliga konditionsvinster genom att g\u00e5 all-out hela tiden.<\/p>\n

Om du verkligen vill uppn\u00e5 konditionsvinster m\u00e5ste du b\u00f6rja t\u00e4nka ”som en idrottare” och bygga in \u00e5terh\u00e4mtning inom tr\u00e4ningspasset i din \u00f6vergripande plan.<\/p>\n

Upprepningsbara anstr\u00e4ngningar och \u00e5terh\u00e4mtning
Idrottare tr\u00e4nar f\u00f6r excellens genom att upprepa anstr\u00e4ngningar i ett f\u00f6rs\u00f6k att f\u00f6rfina sina f\u00e4rdigheter.<\/p>\n

Beroende p\u00e5 sport kan detta se v\u00e4ldigt olika ut. Det som dock inte f\u00f6r\u00e4ndras \u00e4r att anstr\u00e4ngningarna b\u00e5de m\u00e4ts och upprepas. F\u00f6r att framg\u00e5ngsrikt kunna upprepa anstr\u00e4ngningar under liknande varaktigheter kr\u00e4vs \u00e5terh\u00e4mtning under tr\u00e4ningspasset.<\/p>\n

I ett tidigare inl\u00e4gg diskuterade vi aeroba insatser. S\u00e5 l\u00e4nge som tillr\u00e4ckligt med syre finns och anstr\u00e4ngning f\u00f6rblir under tr\u00f6skeln, kan en individ stanna vid den intensiteten i timmar i str\u00e4ck. Men utnyttja tr\u00f6skelv\u00e4rden eller \u00f6vertr\u00f6skelanstr\u00e4ngningar och varaktigheten vid den intensiteten sjunker. N\u00e4r du b\u00f6rjar anv\u00e4nda upp den \u00e4ndliga m\u00e4ngden ATP som lagras i muskelcellerna m\u00e5ste \u00e5terh\u00e4mtning ske innan du \u00e5terupptar anstr\u00e4ngningarna p\u00e5 den niv\u00e5n.<\/p>\n

Den omv\u00e4nda karakt\u00e4ren av arbete till \u00e5terh\u00e4mtning
Det finns n\u00e5gra ”tumregler” n\u00e4r det kommer till \u00e5terh\u00e4mtning, men jag kommer ocks\u00e5 att n\u00e4mna att det finns n\u00e5gra avancerade tr\u00e4ningsprotokoll som anv\u00e4nder ”ofullst\u00e4ndig” \u00e5terh\u00e4mtning som ett s\u00e4tt att skapa ytterligare stressfaktorer som leder till positiva tr\u00e4ningsanpassningar.<\/p>\n

F\u00f6r detta \u00e4ndam\u00e5l, l\u00e5t oss h\u00e5lla oss till de vanligare reglerna och riktlinjerna kring arbete: vila. Intensitet och varaktighet \u00e4r omv\u00e4nt relaterade. N\u00e4r den ena g\u00e5r upp g\u00e5r den andra ner.<\/p>\n

Alla m\u00e4nskliga kroppar fungerar under en liknande upps\u00e4ttning v\u00e4gledande principer som kallas tr\u00e4ningsfysiologi: \u00c4ven om vissa idrottare kan utf\u00f6ra otroliga prestationer, \u00e4r ingen bortom begr\u00e4nsningarna f\u00f6r hur kroppen fungerar inom gr\u00e4nserna f\u00f6r energileveranssystemen. Ju h\u00f6gre intensitet eller anstr\u00e4ngning, desto kortare varaktighet kan den h\u00e5llas och desto l\u00e4ngre \u00e5terh\u00e4mtning kr\u00e4vs f\u00f6r att tr\u00e4ffa dessa kraftm\u00e5l igen.<\/p>\n

Hur man strukturerar \u00e5terh\u00e4mtningsintervaller
\u00c5terh\u00e4mtningen kommer att bero p\u00e5 \u00f6vergripande konditionsniv\u00e5er.<\/p>\n

Ju piggare en person \u00e4r, desto snabbare kommer de att \u00e5terh\u00e4mta sig. Men f\u00f6r att f\u00e5 ut s\u00e5 mycket som m\u00f6jligt av ditt tr\u00e4ningspass \u00e4r tanken att ta tillr\u00e4ckligt med \u00e5terh\u00e4mtning efter en m\u00e5lspecifik \u00f6vning s\u00e5 att du kan n\u00e5 dessa kraftm\u00e5l eller anstr\u00e4ngningsniv\u00e5er igen.<\/p>\n

Det \u00e4r s\u00e5 du f\u00f6rb\u00e4ttrar din kondition och din prestation.<\/p>\n

Att arbeta med en cykel som har en konsol som visar kraft \u00e4r verkligen anv\u00e4ndbart eftersom du bokstavligen kan titta p\u00e5 och sp\u00e5ra din produktion vid upprepade anstr\u00e4ngningar eller \u00f6vningar. \u00c5terh\u00e4mtning kan ske p\u00e5 niv\u00e5 1 eller 2.<\/p>\n

F\u00f6r ett 45-60 minuters cykelpass inomhus g\u00e4ller f\u00f6ljande f\u00f6rh\u00e5llande mellan arbete och vila:<\/p>\n

Niv\u00e5 1 Active Recovery N\/A<\/h2>\n

Niv\u00e5 2 Endurance N\/A<\/h2>\n

Niv\u00e5 3 Tempo 2:1-4:1<\/h2>\n

Niv\u00e5 4 Laktatr\u00f6skel 2:1-4:1<\/h2>\n

Niv\u00e5 5 VO2 Max 1:1-1:2<\/h2>\n

Niv\u00e5 6 Anaerob kapacitet 1:2-1:4<\/h2>\n

Niv\u00e5 7 neuromuskul\u00e4r kraft 1:4-1:10+<\/h2>\n

S\u00e5, om du g\u00f6r 10-minutersrepetitioner vid din laktat-tr\u00f6skel (LT), skulle du vilja ha allt fr\u00e5n 2,5 till 5 minuters \u00e5terh\u00e4mtning mellan varje intervall. F\u00f6r 5-minuters VO2 Max-repetitioner, till\u00e5ter 5 till 10 minuters l\u00e4tt cykling mellan varje repetition, vilket ger st\u00f6rre framg\u00e5ng i upprepade f\u00f6rs\u00f6k. Neuro-muskul\u00e4r kraftutbrott p\u00e5 15 sekunder? Planera f\u00f6r 1 till 2,5 minuters \u00e5terh\u00e4mtning.<\/p>\n

Att planera r\u00e4tt f\u00f6rh\u00e5llande mellan arbete och vila i dina turer s\u00e4kerst\u00e4ller att tr\u00e4ningen \u00e4r p\u00e5 punkt och strukturerad f\u00f6r framg\u00e5ng.<\/p>\n

Kom bara ih\u00e5g att n\u00e4r du \u00e4r os\u00e4ker, t\u00e4nk som en idrottare. De tar sitt tillfrisknande p\u00e5 allvar.<\/p>\n

Varje CicloZone-tr\u00e4ning ser till att du arbetar med r\u00e4tt intensitet f\u00f6r dig under den optimala tiden f\u00f6r att leverera resultat. Ladda ner appen p\u00e5 App Store eller Google Play.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vem \u00e4r den st\u00f6rsta idrottaren i v\u00e4rlden? \u00c4ven om det skulle vara sv\u00e5rt att komma till en enda konsensus, \u00e4r en sak som vi alla kan vara \u00f6verens om att alla topppresterande idrottare f\u00f6ljer en…<\/p>\n","protected":false},"author":3,"featured_media":9718,"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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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[105],"tags":[],"class_list":["post-9717","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"yoast_head":"\nTaking Recovery Seriously | Training | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Karyn Silenzi explains why taking enough recovery following a target-specific drill is needed to be able to hit those power targets or those effort levels again\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/ciclozone.com\/sv\/blog\/onsdagsvisdom-karyn-silenzi-tank-som-en-idrottare-och-ta-aterhamtning-pa-allvar\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta 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