{"id":9778,"date":"2023-03-13T14:02:30","date_gmt":"2023-03-13T14:02:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/intensitet-for-framgang-darren-lee\/"},"modified":"2026-03-30T23:08:52","modified_gmt":"2026-03-30T22:08:52","slug":"intensitet-for-framgang-darren-lee","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/sv\/blog\/intensitet-for-framgang-darren-lee\/","title":{"rendered":"Intensitet f\u00f6r framg\u00e5ng \u2013 Darren Lee"},"content":{"rendered":"<p class=\"p1\">Helt nyligen har jag tittat p\u00e5 m\u00e5nga av de nya fitnessl\u00f6ftena fr\u00e5n olika fitnessinfluencers och varum\u00e4rken som garanterar dig att deras nya produkter, eller koncept, kommer att ge dig den kropp du alltid har dr\u00f6mt om och alla de resultat du alltid har l\u00e4ngtat efter.<br \/>\nVissa m\u00e4nniskor kommer att ta upp dessa nya tr\u00e4ningsregimer f\u00f6r att f\u00f6rs\u00f6ka uppn\u00e5 sina m\u00e5l som ett av sina ny\u00e5rsl\u00f6ften, p\u00e5verkade av flashig reklam eller foton av modeller som glittrar under studiobelysning. Det kan vara att helt enkelt g\u00e5 med i ett gym och lyfta lite vikter, eller faktiskt delta i en av ett antal grupptr\u00e4ningsaktiviteter, var och en med sitt eget m\u00e4rke eller tema. Naturligtvis \u00f6kar antalet nya cyklister vi ser i b\u00f6rjan av varje \u00e5r i januari, men dessa nya cyklister, liksom alla andra nya fitness\u00e4lskare, kanske inte uppr\u00e4tth\u00e5ller den nya tr\u00e4ningsregimen under v\u00e5ren det \u00e5ret och de flesta av dem kommer att ge upp p\u00e5 grund av bristande framsteg eller resultat.<span class=\"s1\">Just r<\/span><\/p>\n<p class=\"p1\">Detta fick mig att t\u00e4nka p\u00e5 min egen \u00e5rliga tr\u00e4ningsresa p\u00e5 cykeln och hur jag alltid har n\u00e4rmat mig min tr\u00e4ning f\u00f6r att n\u00e5 mina fitnessm\u00e5l \u00e5r efter \u00e5r. Vare sig det \u00e4r p\u00e5 en viss prestationsniv\u00e5 eller ibland bara f\u00f6r att g\u00e5 ner n\u00e5gra kg och g\u00f6ra stranden redo f\u00f6r sommaren. Vad \u00e4r det som skiljer mig och mitt f\u00f6rh\u00e5llningss\u00e4tt som kanske saknas p\u00e5 den tr\u00e4ningsresa som m\u00e5nga m\u00e4nniskor p\u00e5b\u00f6rjar och inte avslutar varje nytt \u00e5r?<\/p>\n<p class=\"p1\">\u00c4r det min genetik? Kanske, men ingen av mina f\u00f6r\u00e4ldrar \u00e4r fitness- eller sportfanatiker, och inte heller mina morf\u00f6r\u00e4ldrar, s\u00e5 det kanske inte \u00e4r en \u00f6verv\u00e4gande. \u00c4r det bara cykling som g\u00f6r det? M\u00e5nga m\u00e4nniskor cyklar, men l\u00e5t inse det, v\u00e4ldigt f\u00e5 har vad vi skulle kalla en cyklists kropp att h\u00e4lla i sin lycra, vilket m\u00e5nga &#8221;MAMILS&#8221; (medel\u00e5lders m\u00e4n i lycra) vittnar om detta varje s\u00f6ndagsmorgon p\u00e5 v\u00e4garna n\u00e4ra d\u00e4r jag bor.<\/p>\n<p class=\"p1\">M\u00e5nga s\u00e4ger att det \u00e4r kombinationen av styrketr\u00e4ning och cykling som \u00e4r hemligheten. Tja, mellan dig och mig har styrketr\u00e4ningen f\u00f6r mig alltid varit v\u00e4ldigt f\u00e5. Faktum \u00e4r att jag skulle s\u00e4ga att mindre \u00e4n 5 % av min tr\u00e4ningsrutin best\u00e5r av att lyfta j\u00e4rn, f\u00f6r om jag ska vara \u00e4rlig kan jag inte st\u00e5 ut med det (liksom det faktum att jag bara beh\u00f6ver titta p\u00e5 en hantel f\u00f6r att l\u00e4gga p\u00e5 mig 2 kg vilket inte \u00e4r det b\u00e4sta f\u00f6r en kl\u00e4ttrande cyklist). Allt jag egentligen har gjort \u00e4r att cykla&#8230; p\u00e5 v\u00e4garna, inomhus, p\u00e5 tr\u00e4ningsskor, turbo- och spincyklar och p\u00e5 senare tid p\u00e5 Wattbike Atom X. Jag har m\u00e5nga v\u00e4nner som har helt andra tr\u00e4ningsrutiner \u00e4n mig, p\u00e5 helt andra resor \u00e4n mig, som otroligt har uppn\u00e5tt liknande resultat som mig n\u00e4r det g\u00e4ller kroppsform och massa och prestanda under v\u00e5ra mer avancerade \u00e5r. V\u00e4nner och kollegor i olika \u00e5ldrar och k\u00f6n med olika dieter och tr\u00e4ningsrutiner och tr\u00e4ningsfrekvens som alla verkar n\u00e5 sitt slutm\u00e5l. S\u00e5 vad \u00e4r den gemensamma n\u00e4mnaren?<\/p>\n<p class=\"p1\">Jag analyserade min tr\u00e4ning f\u00f6rst f\u00f6r att se om det \u00e4r n\u00e5got helt uppenbart jag saknar h\u00e4r. Nu, det enda jag alltid f\u00e5r h\u00f6ra \u00e4r att jag inte har n\u00e5gon andra v\u00e4xel, \u00e4ven n\u00e4r jag tr\u00e4nar&#8230; det \u00e4r allt eller inget. I Spanien, under min cykling, slutar jag aldrig en intervall, jag slipper aldrig en tr\u00e4ningszon eller avbryter ett pass, och jag slutar aldrig p\u00e5 en stigning. Jag antar att det kanske bara \u00e4r en pro-sportgrej. Jag \u00e4r bara byggd f\u00f6r att aldrig acceptera andra som n\u00e5got mer \u00e4n f\u00f6rsta f\u00f6rlorare.<\/p>\n<p class=\"p1\">S\u00e5 jag fr\u00e5gade mina v\u00e4nner om deras mentala attityd n\u00e4r de tr\u00e4nade och utan n\u00e5got undantag delade de alla min mentalitet och tog in sin singelinriktade attityd i sin tr\u00e4ning varje g\u00e5ng. De g\u00e5r till en session med en fastst\u00e4lld rutin, tid eller utg\u00e5ngssiffra i \u00e5tanke och de l\u00e4mnar den aldrig f\u00f6rr\u00e4n den \u00e4r klar. En kroppsbyggande v\u00e4n till mig citerade f\u00f6r mig att &#8221;ett misslyckande p\u00e5 en upps\u00e4ttning av 8 reps \u00e4r mer ett mentalt misslyckande \u00e4n fysiskt. Sl\u00e4pp vikten och avsluta setet men sluta aldrig n\u00e5gonsin eftersom misslyckande aldrig \u00e4r ett alternativ&#8221;. Detta ringde s\u00e5 sant f\u00f6r mina sessioner p\u00e5 CicloZone, s\u00e5 m\u00e5nga g\u00e5nger halvv\u00e4gs genom ett intervall har mina ben just g\u00e5tt fr\u00e5n mig vid den r\u00f6da zonen eller till och med gula zonintervallet, men jag har aldrig n\u00e5gonsin slutat. Jag minskar bara en zon (eller tv\u00e5) i n\u00e5gra minuter, h\u00e5ller varvtalet och \u00e5teransluter till profilintensiteten n\u00e4r jag kan. Jag kanske minskar intensiteten men slutar aldrig intervallet, p\u00e5 samma s\u00e4tt som att tappa vikten p\u00e5 det sista hantelsetet bara f\u00f6r att komma till slutet.<span class=\"s1\"><br \/>\n<\/span><\/p>\n<p class=\"p1\">S\u00e5 f\u00f6r att g\u00f6ra detta m\u00e5ste vi arbeta med m\u00e5tt, eller hur? En kroppsbyggare st\u00e4ller in sina m\u00e4tv\u00e4rden baserat p\u00e5 antal set, antal reps per set och vikt lyft per rep. En l\u00f6pare st\u00e4ller in sin f\u00f6rflutna tid per km eller mil och avviker inte f\u00f6r en given total distans. En cyklist (naturligtvis de metriska datahororna) kommer att f\u00f6rbruka watt, watt per kg, HR, hastighet, distans, tid, energi och alla andra dataelement som \u00f6verhuvudtaget \u00e4r m\u00e4tbara inklusive, jag \u00e4r s\u00e4ker p\u00e5, domningar i rumpan p\u00e5 s\u00e4rskilt l\u00e5nga turer.<\/p>\n<p class=\"p1\">Kommer framg\u00e5ng att uppn\u00e5s om du har ett m\u00e5tt p\u00e5 n\u00e5got att registrera dina framsteg? Det \u00e4r s\u00e4kert en b\u00f6rjan, men data kan bara anv\u00e4ndas f\u00f6r att visa framg\u00e5ng om de registreras och j\u00e4mf\u00f6rs med andra data? En tidigare tur eller l\u00f6pning till exempel eller med CicloZone anger COL% av varje session det m\u00e5let. S\u00e5 vad uppn\u00e5r vi egentligen genom att g\u00f6ra detta? Att bara spela in data s\u00e4kerst\u00e4ller s\u00e4kert inte den d\u00e4r bikinikroppen eller sexpacken f\u00f6r sommaren. Jo, det g\u00f6r det om du inser att att s\u00e4tta ett m\u00e5l och fokusera p\u00e5 att uppn\u00e5 det och sedan s\u00e4tta ett ytterligare m\u00e5l och arbeta f\u00f6r att uppn\u00e5 det f\u00f6r att visa st\u00e4ndig utveckling, \u00e4r extremt avg\u00f6rande f\u00f6r framg\u00e5ng.<\/p>\n<p class=\"p1\">Alla mina v\u00e4nner uppvisar denna faktor och alla \u00e4r \u00f6verens om att det \u00e4r anledningen till att de \u00e4r framg\u00e5ngsrika. Genom att kontinuerligt \u00f6vervaka framsteg, str\u00e4va efter att uppn\u00e5 resultat, vara konkurrenskraftig med dig sj\u00e4lv och fokusera p\u00e5 sm\u00e5 vinster varje dag och inte alltid helheten och slutm\u00e5len (Dave Brailsford, tr\u00e4nare f\u00f6r SKY-racingteamet kallade dessa &#8221;marginalvinster). Den h\u00e4r filosofin kommer s\u00e5 sm\u00e5ningom att inse en INTENSITET i ditt tr\u00e4ningspass som kommer att sk\u00f6rda frukterna du vill ha, och jag \u00e4r r\u00e4dd att alltf\u00f6r m\u00e5nga m\u00e4nniskor fortfarande tror att att g\u00e5 p\u00e5 ett l\u00f6pband i 30 minuter, 3 g\u00e5nger i veckan, kommer att bel\u00f6na dem deras dr\u00f6mkropp. Det kan g\u00f6ra det, om den promenaden s\u00e5 sm\u00e5ningom \u00f6verg\u00e5r i en joggingtur, sedan till sprintade intervaller p\u00e5 30 sek med 30 sek vila vid 15 mph, sedan 16 mph&#8230; sedan 45 sek intervaller med 30 sek vila och sedan igen vid 17 mph etc etc.<span class=\"Apple-converted-space\">\u00a0 <\/span><\/p>\n<p class=\"p1\">S\u00e5 intensitet \u00e4r nyckeln. F\u00f6r att vara exakt, en personlig intensitet som p\u00e5verkar dina energisystem p\u00e5 ett s\u00e4tt att de b\u00f6rjar fungera till en niv\u00e5 som tvingar fram f\u00f6r\u00e4ndring.<\/p>\n<p class=\"p1\">En kroppsbyggare kommer inte att f\u00e5 armarna p\u00e5 Arnold genom att lyfta en 2 kg hantel 200 reps, men han kan g\u00f6ra en bra start med en kombination av 10 kg och 15 reps till till och med 15 kg f\u00f6r 6 reps. Oavsett vilket kommer den personen att tr\u00e4na med en intensitet f\u00f6r att p\u00e5verka f\u00f6r\u00e4ndring eller vara n\u00e5gonstans p\u00e5 v\u00e4g till det med progressiva rutiner n\u00e4r de blir starkare.<\/p>\n<p class=\"p1\">En l\u00f6pare som letar efter 7 min\/km mellantider kan beh\u00f6va b\u00f6rja med 500 m intervaller i 7 min\/km tempo men kommer s\u00e5 sm\u00e5ningom att \u00f6ka tiderna f\u00f6r att n\u00e5 \u00f6nskat resultat.<\/p>\n<p class=\"p1\">En cyklist som vill ha en 250 watts FTP kommer att beh\u00f6va tr\u00e4na med intervaller vid en l\u00e4gre FTP, l\u00e5ngsamt \u00f6kande n\u00e4r kraften kommer och benen b\u00f6rjar prestera.<\/p>\n<p class=\"p1\">Det \u00e4r en viss intensitetsniv\u00e5 som beh\u00f6vs f\u00f6r f\u00f6r\u00e4ndring och s\u00e5 m\u00e5nga m\u00e4nniskor kommer aldrig till den intensiteten eller blir aldrig coachade till den intensiteten. Det enda vi generellt kan s\u00e4ga om den erforderliga intensitetsniv\u00e5n \u00e4r att det \u00e4r en relativt h\u00f6g andel av din faktiska gr\u00e4ns i en given \u00f6vning eller disciplin. Din gr\u00e4ns kan testas f\u00f6r att anv\u00e4nda en kombination av m\u00e4tv\u00e4rden som vikt kontra reps eller hastighet kontra tid, men f\u00f6r att vara \u00e4rlig, en bra, f\u00f6rnuftig genomsnittlig utg\u00e5ngspunkt f\u00f6ljt av ett konsekvent, metodiskt tillv\u00e4gag\u00e5ngss\u00e4tt f\u00f6r att g\u00e5 vidare fr\u00e5n den utg\u00e5ngspunkten genom att \u00f6ka dessa m\u00e4tv\u00e4rden kommer att se dig, f\u00f6rr snarare \u00e4n senare, komma till \u00f6nskad intensitet f\u00f6r att p\u00e5verka f\u00f6r\u00e4ndring. S\u00e5 forts\u00e4tt bara och lita p\u00e5 din f\u00f6rm\u00e5ga att utvecklas och f\u00f6r\u00e4ndring kommer att ske.<strong>It is a certain intensity level that is needed for change<\/strong><\/p>\n<p class=\"p1\">S\u00e5 INTENSITET \u00e4r nyckeln, eller \u00e4r det bara en del av ekvationen? S\u00e5 enkelt kan det v\u00e4l inte vara? Lyft tillr\u00e4ckligt med vikt eller spring en viss str\u00e4cka eller sl\u00e5 en viss FTP ger dig all framg\u00e5ng? Nej, sj\u00e4lvklart inte&#8230; v\u00e4l inte p\u00e5 egen hand.<\/p>\n<p class=\"p1\">De andra ingredienserna, avg\u00f6rande f\u00f6r framg\u00e5ng, \u00e4r desamma i alla samh\u00e4llsskikt. Tid och konsekvens&#8230; det \u00e4r ganska uppenbart egentligen. All tr\u00e4ning som anv\u00e4nder data som ett m\u00e5tt p\u00e5 progression beh\u00f6ver tillr\u00e4ckligt med data f\u00f6r att visa den progressionen, vilket inneb\u00e4r mycket tr\u00e4ning, bes\u00f6k p\u00e5 gymmet eller tid p\u00e5 cykeln.<\/p>\n<p class=\"p1\">Med CicloZone ser vi till att din intensitet alltid \u00e4r korrekt i varje \u00e5ktur genom att st\u00e4ndigt analysera dina \u00e5kresultat mot den inst\u00e4llda intensiteten f\u00f6r varje klass (COL%) och n\u00e4r vi k\u00e4nner att du beh\u00f6ver g\u00e5 fram\u00e5t, n\u00e4r dina resultat f\u00f6rtj\u00e4nar det, kommer vi automatiskt att ut\u00f6ka din kraftprofil f\u00f6r att h\u00e5lla dig fram\u00e5t mot dina m\u00e5l.<\/p>\n<p class=\"p1\">Allt du beh\u00f6ver g\u00f6ra \u00e4r att v\u00e4nda upp, sl\u00e5 p\u00e5 och rida medan vi g\u00f6r all r\u00e4tt intensitet och progression f\u00f6r dig.<strong>turn up<\/strong><strong>switch on<\/strong><strong>ride<\/strong><\/p>\n<p class=\"p1\">Jag skapade CicloZone f\u00f6r individer som inte gillar att sl\u00f6sa bort sin tid. Individer som drivs av att anstr\u00e4nga sig f\u00f6r att f\u00e5 verkliga resultat av sin tr\u00e4ning. Om du \u00e4r den personen, precis som jag, g\u00f6r CicloZone det enkelt. Om jag m\u00e5ste l\u00e4gga TID p\u00e5 min tr\u00e4ning f\u00f6r att uppn\u00e5 de resultat jag vill ha, och KONSISTENS p\u00e5 min TID s\u00e5 \u00e4r jag j\u00e4vligt s\u00e4ker p\u00e5 att jag vet att jag inte kommer att sl\u00f6sa bort den TIDEN genom att inte tr\u00e4na med \u00f6nskad INTENSITET f\u00f6r att p\u00e5verka f\u00f6r\u00e4ndring.<\/p>\n<p class=\"p1\">All tr\u00e4ning utan INTENSITET \u00e4r underh\u00e5ll. Om du \u00e4r n\u00f6jd med vad du har \u00e4r underh\u00e5ll allt du beh\u00f6ver och de 30 minuters promenader p\u00e5 l\u00f6pbandet kan r\u00e4cka men om du vill \u00e4ndra n\u00e5got s\u00e5 \u00e4r det dags att komma ombord med en plattform eller ett program som ger r\u00e4tt intensitet.<\/p>\n<p class=\"p1\">Varje koncept som inte talar om specifik intensitet kommer inte att f\u00f6r\u00e4ndra n\u00e5got&#8230; FAKTA! S\u00e5, tro inte p\u00e5 hypen eller det h\u00e5rt filtrerade instagram-tjatet.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Helt nyligen har jag tittat p\u00e5 m\u00e5nga av de nya fitnessl\u00f6ftena fr\u00e5n olika fitnessinfluencers och varum\u00e4rken som garanterar dig att deras nya produkter, eller koncept, kommer att ge dig den kropp du&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9779,"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-9778","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 - 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