{"id":9765,"date":"2023-03-13T13:44:22","date_gmt":"2023-03-13T13:44:22","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/hantera-motgangar-eller-sjukdom-karyn-silenzi\/"},"modified":"2026-03-30T23:08:51","modified_gmt":"2026-03-30T22:08:51","slug":"hantera-motgangar-eller-sjukdom-karyn-silenzi","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/hantera-motgangar-eller-sjukdom-karyn-silenzi\/","title":{"rendered":"Hantera motg\u00e5ngar eller sjukdom \u2013 Karyn Silenzi"},"content":{"rendered":"

Oavsett om det \u00e4r en tv\u00e5veckors planerad semester till stranden eller m\u00e5ttlig luftv\u00e4gsinfektion, finns det inget v\u00e4rre \u00e4n att se dina h\u00e5rt k\u00e4mpade vinster f\u00f6rsvinna p\u00e5 grund av vardagliga situationer. Oavsett om ditt tr\u00e4ningsavbrott \u00e4r trevligt eller inte, n\u00e4r livet intr\u00e4ffar, kommer det att finnas n\u00e5gra fysiologiska regressioner som kommer att p\u00e5verka din cykelprestanda. Allt \u00e4r dock inte f\u00f6rlorat, eftersom dessa motg\u00e5ngar \u00e4r tillf\u00e4lliga och sker i olika takt.<\/p>\n

Principen om reversibilitet<\/p>\n

Reversibilitet \u00e4r ocks\u00e5 k\u00e4nt som att f\u00f6rlora tr\u00e4ningsinducerade anpassningar som svar p\u00e5 otillr\u00e4ckliga tr\u00e4ningsstimuli. N\u00e4r tr\u00e4ningens intensitet, varaktighet eller frekvens minskar, kommer en gradvis f\u00f6rlust av konditionen att intr\u00e4ffa. I det h\u00e4r inl\u00e4gget kommer vi att fokusera p\u00e5 kortvarig avtr\u00e4ning (\u22644 veckor) snarare \u00e4n en programmerad avsmalning innan ett m\u00e5llopp eller event. Dessa f\u00f6r\u00e4ndringar har visat sig vara mer m\u00e5ttliga hos nyligen tr\u00e4nade individer i motsats till elitidrottare med \u00e5r av tr\u00e4ning. Det finns flera komponenter i konditionen, inklusive muskelstyrka, muskeluth\u00e5llighet och kardiovaskul\u00e4r uth\u00e5llighet.<\/p>\n

Vecka 1<\/p>\n

Den f\u00f6rsta effekten av tr\u00e4ningsuppeh\u00e5ll \u00e4r en minskning av kroppens f\u00f6rm\u00e5ga att transportera och anv\u00e4nda syre. Forskning har visat att i slutet av vecka 1 finns en ~8-10% minskning av VO2Max och blodvolym. Slagvolymen f\u00f6r varje hj\u00e4rtslag minskar och hj\u00e4rtfrekvensen stiger i ett f\u00f6rs\u00f6k att skicka samma m\u00e4ngd blod till tr\u00e4nande muskler. Denna \u00f6kning av hj\u00e4rtfrekvensen har varit en ineffektiv motvikt och som ett resultat minskar den maximala hj\u00e4rtvolymen och RPE (hastighet av upplevd anstr\u00e4ngning) \u00f6kar.<\/p>\n

Vecka 2\u00a0<\/span><\/p>\n

Kroppen har nu ett st\u00f6rre beroende av kolhydrater som br\u00e4nslesubstrat i b\u00e5de submaximala och maximala tr\u00e4ningsinsatser, vilket inneb\u00e4r att dina muskler kommer att f\u00e5 sv\u00e5rare att producera energi fr\u00e5n dina fettdep\u00e5er. Detta representeras som ett h\u00f6gre respiratoriskt v\u00e4xelkursf\u00f6rh\u00e5llande. Glykogenlagringsniv\u00e5er i musklerna p\u00e5verkas negativt och laktat-tr\u00f6skelniv\u00e5erna sjunker. Alla dessa p\u00e5verkar kroppens \u00e4mnesoms\u00e4ttning och den mitokondriella aktiviteten i muskelcellerna b\u00f6rjar sjunka snabbt. Vid denna tidpunkt har maxpulsen \u00f6kat med ~5% och hj\u00e4rtminutvolymen har minskat med ~8-12% Ytterligare s\u00e4nkningar av hj\u00e4rtminutvolymen \u00e4r osannolikt eftersom detta stabiliseras till de nya niv\u00e5erna vid denna tidpunkt. Vid denna tidpunkt finns det en betydande nedg\u00e5ng i din FTP.<\/p>\n

Vecka 3<\/p>\n

Kroppen blir mindre effektiv p\u00e5 att kyla sig sj\u00e4lv. Hos nyligen utbildade idrottare \u00e4r alla positiva effekter av tr\u00e4ning p\u00e5 blodtrycket helt omv\u00e4nda och alla v\u00e4rden f\u00f6r insulink\u00e4nslighet och mitokondriell enzymaktivitet sjunker tillbaka till niv\u00e5erna f\u00f6re tr\u00e4ningen.\u00a0<\/span><\/p>\n

Vecka 4<\/p>\n

Muskelkapill\u00e4rt\u00e4thet och oxidativa enzymaktiviteter reduceras avsev\u00e4rt. M\u00e5nga idrottare observerar atrofi vid cirka 10-15 % f\u00f6rlust av muskelmassa, som ers\u00e4tts av fett. Muskelstyrkan minskar vid denna tidpunkt med s\u00e5 mycket som 20 % och toppeffekten har sjunkit.<\/p>\n

Avslutningsvis<\/p>\n

Hastigheten med vilken dessa fysiologiska anpassningar sker understryker vikten av underh\u00e5ll och att f\u00f6lja omtr\u00e4ningsprogram efter l\u00e4ngre perioder av inaktivitet. F\u00f6r pauser p\u00e5 \u00f6ver tv\u00e5 veckor beh\u00f6ver du n\u00e5gon form av tr\u00e4ningsstimulans f\u00f6r att undvika en st\u00f6rre nedg\u00e5ng i din kondition. Den goda nyheten \u00e4r att det tar ungef\u00e4r lika l\u00e5ng tid att f\u00e5 kondition som det tar att f\u00f6rlora den. \u00c4ven om kardiovaskul\u00e4ra v\u00e4rden kan \u00e5terh\u00e4mta sig p\u00e5 n\u00e5gra dagar, kan l\u00e4ngre tr\u00e4ningsperioder kr\u00e4vas f\u00f6r att \u00e5terf\u00e5 niv\u00e5erna av muskeloxidativ kapacitet och funktion f\u00f6re avtr\u00e4ning. Baskonditionen som har utvecklats under m\u00e5nader minskar mer gradvis medan maximal kondition b\u00f6rjar minska efter bara n\u00e5gra dagar.<\/p>\n

\n","protected":false},"excerpt":{"rendered":"

Oavsett om det \u00e4r en tv\u00e5veckors planerad semester till stranden eller m\u00e5ttlig luftv\u00e4gsinfektion, finns det inget v\u00e4rre \u00e4n att se dina h\u00e5rt k\u00e4mpade vinster f\u00f6rsvinna p\u00e5 grund av vardagliga…<\/p>\n","protected":false},"author":3,"featured_media":9766,"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-9765","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traningszon-sv"],"yoast_head":"\nDealing with Setbacks or Illness - Karyn Silenzi<\/title>\n<meta name=\"description\" content=\"Whether it\u2019s a two-week planned holiday to the beach or moderate respiratory infection, there is nothing worse than seeing your hard-fought gains fading away because of everyday situations. 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