{"id":9749,"date":"2023-03-13T12:46:33","date_gmt":"2023-03-13T12:46:33","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/vad-ar-col\/"},"modified":"2026-03-30T23:08:48","modified_gmt":"2026-03-30T22:08:48","slug":"vad-ar-col","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/vad-ar-col\/","title":{"rendered":"Vad \u00e4r COL?"},"content":{"rendered":"<p class=\"p1\">I en v\u00e4rld av cykling och inomhuscykling omfamnar vi den tr\u00e4ningsmetodik som vi f\u00e5tt av studierna av Hunter Allan och Dr Andrew Coggan i v\u00e4rlden av Functional Threshold Power (FTP) och Zonal Power Training.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Det finns dock en tr\u00e4ningsmodalitet, som i grunden behandlas i cykeltr\u00e4ningsv\u00e4rlden men mycket s\u00e4llan behandlas i v\u00e4rlden av inomhuscykelpass, och det \u00e4r den direkta inverkan som kadens eller RPM har p\u00e5 hur v\u00e5ra kroppar producerar kraft p\u00e5 en cykel.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">En mycket ber\u00f6md och inflytelserik \u00e4gare av ett pro-cykellag ber\u00e4ttade en g\u00e5ng f\u00f6r mig att n\u00e4r man l\u00e4gger till kunskapen om kadens till kunskapen om makt s\u00e5 \u00e4r resultaten kvadratiska. P\u00e5 Ciclozone utformade jag den metriska datapunkten som vi kallar CicloZone Output Level (COL) % f\u00f6r att inkludera betydelsen av RPM i v\u00e5ra effektintensitetsber\u00e4kningar inom v\u00e5ra klasser. V\u00e5r COL% tar naturligtvis h\u00e4nsyn till m\u00e4ngden motst\u00e5nd som placeras p\u00e5 pedalen, men vi inkluderar koefficienter och algoritmer f\u00f6r att ber\u00e4kna effekten som att skapa den kraften vid vissa kadenser har p\u00e5 den metaboliska kostnaden f\u00f6r din kropp. Att skapa din kraft vid 60 till 65 RPM ur sadeln till exempel \u00e4r mycket l\u00e4ttare \u00e4n att skapa den sittande mellan 85 till 90 RPM, helt enkelt p\u00e5 grund av den effekt som gravitationen har p\u00e5 din kropps massa och hur det hj\u00e4lper dig att trycka ner pedalerna.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p1\">Vi tar h\u00e4nsyn till allt detta p\u00e5 CicloZone och vi k\u00e4nner att ett COL%-v\u00e4rde som placeras p\u00e5 profilen f\u00f6r ett tr\u00e4ningspass \u00e4r mycket mer anv\u00e4ndbart i en gruppcykelsession, speciellt n\u00e4r man j\u00e4mf\u00f6r resultaten av manliga och kvinnliga ryttare av olika storlekar och massa. F\u00f6r att f\u00f6rst\u00e5 anledningen till varf\u00f6r detta \u00e4r viktigt m\u00e5ste vi titta p\u00e5 varf\u00f6r kadens \u00e4r s\u00e5 viktigt n\u00e4r man cyklar.<\/p>\n<p class=\"p3\">Vi kan b\u00f6rja i hj\u00e4rtat av krafttr\u00e4ning genom att titta direkt p\u00e5 ekvationen f\u00f6r sj\u00e4lva kraften. Effekt = Kraft(motst\u00e5nd) X Hastighet(RPM) och varje varians i n\u00e5gon av dessa m\u00e4tv\u00e4rden kommer naturligtvis att \u00f6ka eller minska m\u00e4ngden effekt som vi producerar, men \u00e4nnu viktigare, n\u00e4r vi tittar p\u00e5 den ekvationen \u00e4ndrar variansen i RPM ocks\u00e5 betoningen p\u00e5 vilket energisystem som vi skapar v\u00e5r kraft fr\u00e5n och den metaboliska kostnaden f\u00f6r att skapa den kraften.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Fr\u00e5n tusentals timmars forskning kan vi nu dra slutsatsen att den optimala kadensen f\u00f6r produktion av kraft med minimal metabolisk kostnad i allm\u00e4nhet \u00e4r mellan 85 och 95 RPM. Genom att betona styrkan och uth\u00e5llighetselementet i v\u00e5r pedalrotation och trampa med en l\u00e4gre kadens f\u00e5r vi mer mj\u00f6lksyraproduktion och genom att trampa snabbare accentuerar vi v\u00e5r hastighetsuth\u00e5llighet och neuromuskul\u00e4ra rekrytering och aeroba kostnad.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Den grundl\u00e4ggande definitionen av v\u00e5r basdatametrik f\u00f6r cykling, som \u00e4r FTP, inneb\u00e4r att producera den h\u00f6gsta m\u00e4ngden medelkraft f\u00f6r ett 60-minuterspass och kr\u00e4ver d\u00e4rf\u00f6r att vi ska hitta en balans mellan m\u00e4ngden kraft vi producerar helt enkelt p\u00e5 grund av den tid vi har att producera den f\u00f6r, och det \u00e4r detta tidselement som g\u00f6r cykeltr\u00e4ning s\u00e5 bra f\u00f6r m\u00e4nniskokroppen. En enkel 6 s max effekt \u00e4r mycket lik en en rep max i gymmet&#8230; extremt imponerande men p\u00e5 det hela taget relativt meningsl\u00f6st om du inte tr\u00e4nar f\u00f6r det specifika m\u00e5let.<\/p>\n<p class=\"p3\">Med allt detta i \u00e5tanke f\u00f6rv\u00e5nar det mig fortfarande hur m\u00e5nga inomhuscykelsessioner som fortfarande \u00e4r inriktade p\u00e5 den l\u00e5ga kadenshastigheten p\u00e5 mellan 60 och 65 RPM, s\u00e4rskilt de taktklasser d\u00e4r instrukt\u00f6ren f\u00f6redrar EDM (elektronisk dansmusik) vid 60-65 bpm. Den h\u00e4r typen av klasser \u00e4r s\u00e4rskilt ineffektiva n\u00e4r man har att g\u00f6ra med ryttare \u00f6ver 40 \u00e5r n\u00e4r det g\u00e4ller grundl\u00e4ggande m\u00e4nsklig funktion, eftersom n\u00e4r m\u00e4nniskokroppen \u00e5ldras tappar vi bara en mycket liten andel av v\u00e5r styrkeuth\u00e5llighet i motsats till en enorm andel av en hastighetsuth\u00e5llighet mellan 20 och 60 \u00e5r.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">En l\u00e5ngsam inomhuscykelklass missar en enorm m\u00f6jlighet att \u00f6ka den neuromuskul\u00e4ra aktiviteten och \u00e5terst\u00e4lla hastighet, smidighet och reaktion till en person som lider av \u00e5ldrandets effekter. \u00c5terigen m\u00e5ste jag p\u00e5minna dig om att Power = Force X Velocity, s\u00e5 genom att \u00f6ka hastigheten med vilken en person kan rekrytera muskler och r\u00f6ra sig kommer det ocks\u00e5 att \u00f6ka m\u00e4ngden kraft de producerar, och att g\u00f6ra det p\u00e5 en cykel med minimal p\u00e5verkan p\u00e5 bindv\u00e4ven och eliminera de negativa effekterna som gravitationen kan ha p\u00e5 golvbaserade \u00f6vningar.<\/p>\n<p class=\"p3\">En bra instrukt\u00f6r b\u00f6r inse att BPM och d\u00e4rf\u00f6r RPM spelar enorma roller i utbildningen deras ryttare f\u00e5tt och en bra instrukt\u00f6r kommer att veta hur man integrerar den f\u00f6r\u00e4ndrande BPM i sin musik och i profilen f\u00f6r sina klasser.<\/p>\n<p class=\"p3\">Bortsett fr\u00e5n \u00e5r av tr\u00e4ning och personlig erfarenhet, n\u00e4r jag g\u00e5r l\u00e5ngt upp i 50-\u00e5rs\u00e5ldern kan mina bevis f\u00f6r detta ses varje dag p\u00e5 v\u00e4garna. Cyklister forts\u00e4tter i allm\u00e4nhet att cykla l\u00e5ngt upp i 60- och 70-\u00e5rs\u00e5ldern ganska kompetent, h\u00e4nger med med cyklister som \u00e4r halva deras \u00e5lder och effekterna av \u00e5r av cykling kan ses n\u00e4r de kliver av cykeln till kaffestoppet och r\u00f6r sig utan anstr\u00e4ngning p\u00e5 f\u00f6tterna med bra h\u00e5llning och lite eller inget obehag. Vissa cyklister, som jag \u00e4r stolt \u00f6ver att kalla mina v\u00e4nner, har en fysisk niv\u00e5 som de flesta 30-\u00e5ringar skulle vara avundsjuka p\u00e5 \u00e4ven om de h\u00e5ller p\u00e5 att g\u00e5 in i 60-\u00e5rs\u00e5ldern.<\/p>\n<p class=\"p3\">Sammantaget tror jag att generella spinning- eller inomhuscykelinstrukt\u00f6rer \u00e4r relativt d\u00e5ligt utbildade n\u00e4r det g\u00e4ller cykelfysiologi och \u00e4r omedvetna om effekterna av att helt enkelt vrida en pedalarm mot motst\u00e5nd p\u00e5 m\u00e4nniskokroppen. Problemet jag har med det h\u00e4r \u00e4r att det fortfarande \u00e4r en cykelklass, vilken &#8221;snurr&#8221; du \u00e4n l\u00e4gger p\u00e5 den och \u00e4ven om vi faktiskt inte r\u00f6r p\u00e5 oss, \u00e4r fysiologin och f\u00f6rdelarna med att cykla inomhus fortfarande identisk med att cykla p\u00e5 v\u00e4gen.<\/p>\n<p class=\"p3\">Vi verkar ha v\u00e4ldigt m\u00e5nga dansinstrukt\u00f6rer som l\u00e4r v\u00e4ldigt m\u00e5nga m\u00e4nniskor hur man cyklar, och naturligtvis f\u00f6rst\u00e5r jag att det finns en plats f\u00f6r dessa sessioner av soul cycle-typ, men vi m\u00e5ste ocks\u00e5 inse att det finns v\u00e4ldigt m\u00e5nga cyklister som helt enkelt inte g\u00e5r p\u00e5 inomhuscykelklasser eftersom de har en motvilja mot att g\u00f6ra n\u00e5got p\u00e5 en cykel som de skulle g\u00f6ra p\u00e5 v\u00e4garna. M\u00e5nga cyklister \u00e4lskar verkligen att tr\u00e4na till en takt och motiverande instruktion, l\u00e5t oss inte gl\u00f6mma det.<\/p>\n<p class=\"p3\">En bra instrukt\u00f6r kan undervisa en fantastiskt underh\u00e5llande klass genom att beh\u00e5lla musiken och dess takt i k\u00e4rnan, men ocks\u00e5 h\u00e5lla fast vid grundl\u00e4ggande cykeltr\u00e4ningsvetenskap, och detta \u00e4r sj\u00e4lva k\u00e4rnan i varum\u00e4rket CicloZone. Vi g\u00f6r detta genom att ge var och en av v\u00e5ra sessioner ett distinkt COL%-v\u00e4rde som ber\u00e4knas n\u00e4r vi skapar v\u00e5ra klassprofiler fr\u00e5n kombinationen av intensitet och kadens f\u00f6r varje enskilt intervall.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Vi ber v\u00e5ra ryttare att vara uppm\u00e4rksamma, inte bara p\u00e5 den f\u00e4rgade zonen d\u00e4r de producerar sin kraft, utan ocks\u00e5 p\u00e5 takten p\u00e5 varje sp\u00e5r i klassen som l\u00e4gger ut varvtalet f\u00f6r varje intervall.<span class=\"Apple-converted-space\">\u00a0<\/span><\/p>\n<p class=\"p3\">Genom att vara uppm\u00e4rksam p\u00e5 b\u00e5da delarna av kraftekvationen inser alla f\u00f6rare med CicloZone snabbt att den mest produktiva minuten de n\u00e5gonsin har spenderat p\u00e5 n\u00e5gon cykel alltid kommer att vara p\u00e5 en Ciclo-session&#8230; h\u00e5ll dig i zonen, genom att h\u00e5lla tempot!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>I en v\u00e4rld av cykling och inomhuscykling omfamnar vi den tr\u00e4ningsmetodik som vi f\u00e5tt av studierna av Hunter Allan och Dr Andrew Coggan i v\u00e4rlden av Functional Threshold Power (FTP) och Zonal Power&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9750,"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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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-9749","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>What is COL? 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