{"id":1683,"date":"2020-06-04T08:15:08","date_gmt":"2020-06-04T08:15:08","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=1683"},"modified":"2020-06-04T06:11:41","modified_gmt":"2020-06-04T06:11:41","slug":"bliv-bedre-bjergrytter-selvom-du-bor-danmark","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/ride2unite\/bliv-bedre-bjergrytter-selvom-du-bor-danmark\/","title":{"rendered":"Bliv en bedre bjergrytter, selvom du bor i Danmark"},"content":{"rendered":"

Alle cykelryttere ved, at det bedste ved cykling er den f\u00f8lelse af frygt og sp\u00e6nding, man rammes af inden et bjerg. Men hvordan bliver man god til at k\u00f8re opad, hvis man ikke har bjerge i n\u00e6rheden?<\/strong><\/p>\n

 <\/p>\n

<\/p>\n

Hurtigere og l\u00e6ngere<\/b><\/h2>\n

Det er ikke raketvidenskab at opn\u00e5 st\u00f8rre udholdenhed. Hvis det ikke er en mulighed at k\u00f8re opad, m\u00e5 du s\u00f8rge for at k\u00f8re hurtigt \u2013 i lang tid ad gangen. Hvis du ikke har adgang til bakker, kan du blive mere udholdende ved at holde et h\u00f8jt tempo i l\u00e6ngere tid, end det er behageligt \u2013 du skal bare s\u00f8rge for at varme op f\u00f8rst.<\/p>\n

Ja, det er behageligt at cykle p\u00e5 arbejde med en gennemsnitshastighed p\u00e5 22 km\/t. Men str\u00e6b efter en gennemsnitshastighed p\u00e5 27 km\/t. (inklusive trafiklys) \u2013 s\u00e5 vil din krop begynde at forbr\u00e6nde fedt og opbygge muskler. Hold kadencen, men pr\u00f8v at udfordre dig selv ved at k\u00f8re i et h\u00f8jere gear, end det er behageligt. Gentag efter os: Op p\u00e5 den store klinge!<\/p>\n

 <\/p>\n

 <\/p>\n

Hold h\u00f8jt p\u00e5 styret<\/b><\/h2>\n

Det er vigtigt at v\u00e6nne sig til en klatrestilling. Det kr\u00e6ver en helt anden stilling at cykle op ad en stejl stigning end at cykle p\u00e5 flad vej, s\u00e5 s\u00f8rg for at v\u00e6nne dig til en mere lodret stilling, s\u00e5 du er klar, n\u00e5r din st\u00f8rste fjende skifter fra luftmodstanden til stigningen. Rejs dig i sadlen, og v\u00e6lg det h\u00f8jeste gear.<\/p>\n

\"\"<\/a>
Marco Pantani and Lance Armstrong p\u00e5 Ventoux.<\/figcaption><\/figure>\n

Hvis du har h\u00e6nderne h\u00f8jt p\u00e5 styret, n\u00e5r du k\u00f8rer p\u00e5 flad vej, opn\u00e5r du en h\u00f8jere profil og bliver tvunget til at arbejde h\u00e5rdere for at sk\u00e6re dig gennem luften \u2013 det giver dig den tr\u00e6ning, du \u00f8nsker. Det giver ogs\u00e5 din krop mulighed for at tilpasse sig fysisk, s\u00e5 den kan klare l\u00e6ngere tid med k\u00f8rsel opad.<\/p>\n

 <\/p>\n

Intervaltr\u00e6ning<\/strong><\/h2>\n

Newtons f\u00f8rste lov siger, at det kr\u00e6ver en lille indsats at blive liggende p\u00e5 sofaen. Den siger ogs\u00e5, at det er nemt at k\u00f8re p\u00e5 cykel p\u00e5 flad vej med stabil kadence, ogs\u00e5 selvom farten er relativt h\u00f8j. S\u00e5 hvordan udfordres cykelryttere mest af Newtons f\u00f8rste lov? Acceleration.<\/p>\n

Det udnyttes bedst med intervaltr\u00e6ning, og din krop vil tilpasse sig tilsvarende. S\u00e5 snart du har varmet op, skal du presse dig selv i 30 sekunder. K\u00f8r derefter med j\u00e6vn fart og f\u00e5 pusten igen i 60 sekunder. Gentag fire gange. K\u00f8l af i 5 minutter. Gentag hele forl\u00f8bet. Dermed presses dine muskler mod rullemodstanden, vindmodstanden og tyngdekraften. Jo bedre du bliver til dette, desto lettere vil det v\u00e6re at k\u00f8re opad.<\/p>\n

 <\/p>\n

K\u00f8r med v\u00e6gt p\u00e5<\/b><\/span><\/p>\n

Hvis du bor i eller t\u00e6t p\u00e5 bakker, er du heldig. Det er nemt at tabe v\u00e6gt. Der er ikke noget, der forringer din evne til at k\u00f8re opad som overskydende v\u00e6gt. Omvendt kompenserer din krop automatisk, hvis du har adgang til bakker hver eneste dag. Du vil automatisk forbr\u00e6nde de overskydende kalorier.<\/p>\n

\"\"<\/a><\/p>\n

Tr\u00e6n til bakkerne ved at montere v\u00e6gt p\u00e5 din cykel. S\u00e6t saddeltasker p\u00e5 din tr\u00e6ningscykel. Fyld dem med vandflasker. Al din tr\u00e6ning vil blive forst\u00e6rket af de ekstra watt, du genererer ved at k\u00f8re rundt med den ekstra v\u00e6gt.<\/p>\n","protected":false},"excerpt":{"rendered":"

Alle cykelryttere ved, at det bedste ved cykling er den f\u00f8lelse af frygt og sp\u00e6nding, man rammes af inden et […]<\/p>\n","protected":false},"author":37,"featured_media":1688,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[46],"tags":[],"global-categories":[],"class_list":["post-1683","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-ride2unite"],"yoast_head":"\nBliv en bedre bjergrytter, selvom du bor i Danmark - \u0160koda We Love Cycling - Danmark<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.welovecycling.com\/dk\/ride2unite\/bliv-bedre-bjergrytter-selvom-du-bor-danmark\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Bliv en bedre bjergrytter, selvom du bor i Danmark\" \/>\n<meta property=\"og:description\" content=\"Alle cykelryttere ved, at det bedste ved cykling er den f\u00f8lelse af frygt og sp\u00e6nding, man rammes af inden et […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/dk\/ride2unite\/bliv-bedre-bjergrytter-selvom-du-bor-danmark\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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