{"id":2180,"date":"2020-07-27T07:52:45","date_gmt":"2020-07-27T07:52:45","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=2180"},"modified":"2021-03-30T07:33:28","modified_gmt":"2021-03-30T07:33:28","slug":"periodiseret-ernaering-ved-cykeltraening-traening-af-tarmsystemet","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/traening\/periodiseret-ernaering-ved-cykeltraening-traening-af-tarmsystemet\/","title":{"rendered":"Periodiseret ern\u00e6ring ved cykeltr\u00e6ning \u2013 tr\u00e6ning af tarmsystemet"},"content":{"rendered":"

Periodisering af cykeltr\u00e6ning handler ikke kun om at manipulere, hvor mange kulhydrater du indtager, og hvor meget mad du spiser. Det kan ogs\u00e5 handle om at tr\u00e6ne din krop til at h\u00e5ndtere den mad, du har brug for at indtage under et l\u00f8b, p\u00e5 en god m\u00e5de. Det er her, konceptet med at tr\u00e6ne tarmsystemet og tr\u00e6ne ern\u00e6ring i forbindelse med l\u00f8b kommer ind i billedet. Lad os se n\u00e6rmere p\u00e5, hvorfor det er vigtigt, og hvordan man skal g\u00f8re det.<\/strong><\/p>\n

Hvorfor b\u00f8r du tr\u00e6ne tarmsystemet?<\/strong><\/span><\/h2>\n

Det er meget normalt for udholdenhedsatleter at opleve problemer med maven. Disse problemer skyldes sandsynligvis, at blodforsyningen til tarmsystemet reduceres ved intensiv og langvarig motion, og dehydrering lader til at \u00f8ge denne effekt. Heldigvis er der blevet udf\u00f8rt et stort antal unders\u00f8gelser, der viser, at tarmsystemet er s\u00e6rdeles tilpasningsdygtigt. Det indikerer, at tr\u00e6ning af tarmsystemet kan medf\u00f8re adskillige positive ting. Det kan medvirke til at reducere oppustethed og f\u00f8lelsen af fyldt mave under motion. Det kan forbedre evnen til at t\u00f8mme tarmen og evnen til at optage kulhydrater. Nogle unders\u00f8gelser indikerer ligefrem, at det kan forbedre optaget af kulhydrater. Hvis man ser samlet p\u00e5 alle disse ting, s\u00e5 vil man realistisk set kunne opleve en stor effekt p\u00e5 dagsformen p\u00e5 l\u00f8bsdagen.<\/p>\n

\"\"
\u00a9 Profimedia<\/figcaption><\/figure>\n

Hvordan tr\u00e6ner man tarmsystemet?<\/strong><\/span><\/h2>\n

Der findes adskillige strategier til at tr\u00e6ne tarmsystemet. Det vigtigste i forhold til l\u00f8bene er regelm\u00e6ssig tr\u00e6ning med et stort indtag af kulhydrater. Det l\u00e6rer kroppen at h\u00e5ndtere en stor m\u00e6ngde kulhydrater, mens man sidder p\u00e5 cyklen. Det er en nem strategi, der ogs\u00e5 har vist sig at v\u00e6re god i forhold til at \u00f8ge indtaget af kulhydrater i kosten. Det er normalt det mest effektive i tiden op til et l\u00f8b. Andre strategier kan indbefatte at k\u00f8re med store m\u00e6ngder v\u00e6ske for at tr\u00e6ne maven i at h\u00e5ndtere, n\u00e5r der er meget i den. Og tr\u00e6ning efter et m\u00e5ltid for at v\u00e6nne sig til at k\u00f8re p\u00e5 meget fyldt mave.<\/p>\n

Tr\u00e6ning af ern\u00e6ring i forbindelse med l\u00f8b<\/strong><\/span><\/h2>\n

Man b\u00f8r betragte det at tr\u00e6ne ern\u00e6ring i forbindelse med l\u00f8b som en af strategierne til at tr\u00e6ne tarmsystemet. Essensen er, at denne form for tr\u00e6ning skal simulere den ern\u00e6ringsm\u00e6ssige strategi p\u00e5 l\u00f8bsdagen s\u00e5 godt som muligt. Eksempelvis skal en maratonl\u00f8ber \u00f8ve sig i at drikke af en kop, mens vedkommende l\u00f8ber i samme tempo som ved en konkurrence. For cyklister betyder det at v\u00e6re i stand til at drikke af en drikkeflaske eller spise energigels eller fast f\u00f8de, mens man k\u00f8rer med konkurrencehastighed. Tr\u00e6ning af ern\u00e6ring i forbindelse med l\u00f8b kan ogs\u00e5 omfatte indtag af salttabletter, test af gr\u00e6nserne for koffeinindtag og andre ting, der er en del af en sportsud\u00f8vers ern\u00e6ringsplan p\u00e5 l\u00f8bsdagen.<\/p>\n

\"\"
\u00a9\u00a0DIRK WAEM \/ AFP \/ Profimedia<\/figcaption><\/figure>\n

Tr\u00e6ning i dehydreret tilstand<\/strong><\/p>\n

Tr\u00e6ning i dehydreret tilstand \u2013 eller med andre ord tr\u00e6ning med en ikke-optimal v\u00e6skebalance \u2013 er en relativt ny strategi, der ligger t\u00e6t op ad tr\u00e6ning af ern\u00e6ring i forbindelse med l\u00f8b Denne strategi er for nylig blevet unders\u00f8gt i et videnskabeligt setup, og den viser lovende resultater. En unders\u00f8gelse sammenlignede l\u00f8bere, der l\u00f8b 45 min. i j\u00e6vnt tempo efterfulgt af 5 kilometers pr\u00e6stationsl\u00f8b enten med en normal v\u00e6skebalance eller dehydreret. Den konkluderede, at tr\u00e6ning uden v\u00e6ske giver mindre pr\u00e6stationsm\u00e6ssige neds\u00e6ttelser. L\u00f8berne var gennemsnitligt 5,8 % langsommere med normalt v\u00e6skeniveau og blot 1,2 % langsommere, n\u00e5r de tr\u00e6nede i dehydreret tilstand. Denne unders\u00f8gelse underst\u00f8tter, at det kan forbedre ens pr\u00e6stationer under l\u00f8b, hvor dehydrering forekommer ret ofte, hvis man har erfaring med at tr\u00e6ne i en dehydreret tilstand. Men det skal siges, at der er behov for flere unders\u00f8gelser, f\u00f8r det er muligt at anbefale denne tr\u00e6ningsform for alle konkurrencecykelryttere.<\/p>\n

Som man kan se, s\u00e5 er der mange vinkler p\u00e5 periodiseret ern\u00e6ring, og hvis du vil have det maksimale ud af din tr\u00e6ning, s\u00e5 er du n\u00f8dt til at periodisere din kost i hele s\u00e6sonen og alle tr\u00e6ningsuger. Og hvis du vil opn\u00e5 gode pr\u00e6stationer i forbindelse med l\u00f8b og ikke bare til tr\u00e6ning, s\u00e5 er du ogs\u00e5 n\u00f8dt til at tage dig tid til at tr\u00e6ne tarmsystemet. Hvis du implementerer disse strategier i din tr\u00e6ning, vil du opleve en stor forskel i dine l\u00f8bspr\u00e6stationer!<\/p>\n","protected":false},"excerpt":{"rendered":"

Periodisering af cykeltr\u00e6ning handler ikke kun om at manipulere, hvor mange kulhydrater du indtager, og hvor meget mad du spiser. […]<\/p>\n","protected":false},"author":37,"featured_media":2184,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[74,73],"global-categories":[],"class_list":["post-2180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening","tag-ernaering","tag-motionscykling"],"yoast_head":"\nPeriodiseret ern\u00e6ring ved cykeltr\u00e6ning \u2013 tr\u00e6ning af tarmsystemet - \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\/traening\/periodiseret-ernaering-ved-cykeltraening-traening-af-tarmsystemet\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Periodiseret ern\u00e6ring ved cykeltr\u00e6ning \u2013 tr\u00e6ning af tarmsystemet\" \/>\n<meta property=\"og:description\" content=\"Periodisering af cykeltr\u00e6ning handler ikke kun om at manipulere, hvor mange kulhydrater du indtager, og hvor meget mad du spiser. 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