{"id":2549,"date":"2022-06-28T10:52:25","date_gmt":"2022-06-28T10:52:25","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=2549"},"modified":"2022-06-28T10:58:00","modified_gmt":"2022-06-28T10:58:00","slug":"forberedelse-til-tour-de-france","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/professionel-cykling\/forberedelse-til-tour-de-france\/","title":{"rendered":"Forberedelse til Tour de France"},"content":{"rendered":"<p><strong>Hvordan forbereder de professionelle sig til et af de h\u00e5rdeste cykell\u00f8b? Den 109. udgave af Tour de France skydes i gang lige om lidt, og professionelle cykelryttere tr\u00e6ffer de sidste forberedelser under deres et \u00e5r lange rejse frem mod cykelverdenens h\u00f8jdepunkt. Men hvordan tr\u00e6ner de i hvert af de markante tr\u00e6ningsl\u00f8b, der leder frem mod Touren? Lad os se lidt n\u00e6rmere p\u00e5 det.<\/strong><\/p>\n<p><!--more--><\/p>\n<h2><strong>Tour de France 2022<\/strong><\/h2>\n<p>Dette \u00e5rs Tour str\u00e6kker sig over 3328 kilometer fordelt p\u00e5 de klassiske 21 dages cykell\u00f8b. Der er 6 bjergetaper, 2 individuelle enkeltstarter og masser af flade etaper, der er skabt til udbrud og sp\u00e6ndende spurtopg\u00f8r. Syvende etape er p\u00e5 220 kilometer og dermed l\u00f8bets l\u00e6ngste, og p\u00e5 11. etape k\u00f8rer rytterne op til toppen af Col du Galibier,, der med svimlende 2.607 meter over havets overflade udg\u00f8r Tourens h\u00f8jeste punkt. Hvis man tager udgangspunkt i sidste \u00e5rs hastighed, forventes vinderen at opretholde en gennemsnitshastighed p\u00e5 41,17 km\/t over n\u00e6sten 83 timers cykell\u00f8b. Det er klart, at alle rytterne skal v\u00e6re i deres livs form.<\/p>\n<div class=\"embed-controller-wrapper\">\n<blockquote class=\"twitter-tweet\" data-width=\"500\" data-dnt=\"true\">\n<p lang=\"en\" dir=\"ltr\">\ud83d\ude0dAhead of the <a href=\"https:\/\/twitter.com\/hashtag\/TDF2022?src=hash&amp;ref_src=twsrc%5Etfw\">#TDF2022<\/a> Grand D\u00e9part from Denmark, <a href=\"https:\/\/twitter.com\/LeTour?ref_src=twsrc%5Etfw\">@Letour<\/a> is meeting the &quot;golden generation&quot; of Danish cycling <\/p>\n<p>Today: \ud83c\udde9\ud83c\uddf0<a href=\"https:\/\/twitter.com\/mads_pedersen?ref_src=twsrc%5Etfw\">@Mads_Pedersen<\/a> \u2935 <a href=\"https:\/\/t.co\/F6tVUkcEHj\">pic.twitter.com\/F6tVUkcEHj<\/a><\/p>\n<p>&mdash; Tour de France\u2122 (@LeTour) <a href=\"https:\/\/twitter.com\/LeTour\/status\/1539596396407537666?ref_src=twsrc%5Etfw\">June 22, 2022<\/a><\/p><\/blockquote>\n<p><script async data-src=\"https:\/\/platform.twitter.com\/widgets.js\" charset=\"utf-8\"><\/script><\/div>\n<h2><strong>Det varer hele s\u00e6sonen<\/strong><\/h2>\n<p>At deltage i Tour de France er h\u00f8jdepunktet for s\u00e6sonen for alle cykelryttere, hvis ikke for hele deres karriere. Derfor planl\u00e6gger de fleste professionelle deres s\u00e6son med henblik p\u00e5 at toppe rent formm\u00e6ssigt, n\u00e5r Touren starter. Forberedelserne starter ofte omkring 7 m\u00e5neder inden Touren og omfatter flere store tr\u00e6ningscykell\u00f8b. De opbygger et aerobisk grundlag, tilf\u00f8jer h\u00f8j intensitet, k\u00f8rer cykell\u00f8b som tr\u00e6ning og nedtrapper intensiteten. Lad os kigge lidt n\u00e6rmere p\u00e5 hvert af disse tr\u00e6ningsetaper.<\/p>\n<h2><strong>Opbygning af et grundlag<\/strong><\/h2>\n<p>Touren starter den 1. juli, hvilket betyder, at de fleste rytter p\u00e5begyndte opbygningsfasen i slutningen af november eller tidligt i december sidste \u00e5r. Deres prim\u00e6re fokus er lange cykelture med lav intensitet for at opbygge den grundl\u00e6ggende aerobe udholdenhed, som kr\u00e6ves. Dette omfatter desuden ogs\u00e5 fleksibilitets- og styrketr\u00e6ning. Rytterne udf\u00f8rer typisk 20-30 timers tr\u00e6ning om ugen.<\/p>\n<h2><strong>Tilf\u00f8jelse af intensitet<\/strong><\/h2>\n<p>I februar, eller omkring 5 m\u00e5neder f\u00f8r start p\u00e5 Touren, begynder rytterne at k\u00f8re mere tempok\u00f8rsel under og op til deres gr\u00e6nse. Tempok\u00f8rsel p\u00e5 gr\u00e6nsen af ydeevnen er det h\u00e5rdeste, du kan udholde i en time, hvilket betyder, at de bruger mere og mere tid med at k\u00f8re med h\u00f8j intensitet. Tr\u00e6ningsfasen er ogs\u00e5 det tidspunkt, hvor de begynder at arbejde med deres ern\u00e6ring b\u00e5de p\u00e5 cyklen og n\u00e5r de restituerer. De er n\u00f8dt til at v\u00e6nne sig til et stort f\u00f8deindtag p\u00e5 cyklen. Deres ford\u00f8jelsessystem skal v\u00e6re klar til at h\u00e5ndtere op til 90 g kulhydrater pr. time under cykell\u00f8bet.<\/p>\n<p>Dette er ogs\u00e5 det tidspunkt, hvor de professionelles kropsv\u00e6gt begynder at peake. De starter tidligt, fordi et stabilt v\u00e6gttab er den bedste m\u00e5de, hvorp\u00e5 man undg\u00e5r at p\u00e5virke sin performance. Som tommelfingerregel skal de tabe mere end 0,5 % af deres kropsv\u00e6gt pr. uge.<\/p>\n<h2><strong>L\u00f8bsspecifik tr\u00e6ning<\/strong><\/h2>\n<p>I starten af april begynder Tour-konkurrenterne igen at fokusere p\u00e5 l\u00f8bsspecifik tr\u00e6ning. De reducerer m\u00e6ngden af styrketr\u00e6ning og bruger cykell\u00f8b som en del af tr\u00e6ningen. Der findes ingen erstatning for racerl\u00f8b. Visse f\u00e6rdigheder opn\u00e5r man kun ved at deltage i cykell\u00f8b. Ardennerklassikerne eller Giro D\u2019Italia bruges ofte til dette form\u00e5l.<\/p>\n<p>P\u00e5 dette tidspunkt inkluderer rytterne ogs\u00e5 tr\u00e6ningslejre. Det er typisk 10-dages tr\u00e6ningsmoduler med struktureret cykling, hvor hver dag er planlagt. Tr\u00e6ningslejre omfatter ofte h\u00f8jdetr\u00e6ning og tilpasning til k\u00f8rsel i varmen. De specifikke planer afh\u00e6nger af ryttertypen. Klatrere vil ofte bruge mere tid i bjergene, hvor de k\u00f8rer mange h\u00e5rde bjergk\u00f8rsler, mens andre arbejder med h\u00f8jintensiv tr\u00e6ning andre steder.<\/p>\n<h2><strong>Nedtrapning af intensitet<\/strong><\/h2>\n<p>Nedtrapning betyder reduktion af tr\u00e6ningsbelastning for at v\u00e6re frisk til starten. Under dette forl\u00f8b skifter rytterne fra 5-6 timers daglig cykeltr\u00e6ning til at k\u00f8re omkring 1 time dagligt eller slet ikke. Omtrent to uger f\u00f8r Touren begynder rytterne at afkorte deres tr\u00e6ningsmoduler og tilf\u00f8jer rigelig hvile indimellem. De k\u00f8rer deres sidste lange tr\u00e6ningstur i weekenden inden Touren S\u00e5 laver de eventuelt noget hastighedstr\u00e6ning i midten af ugen for at \u00f8ve eksplosive udbrud og \u00f8ge pedalkadencen. De tager ogs\u00e5 en tur p\u00e5 enkeltstartscyklerne i l\u00f8bet af ugen.<\/p>\n<h2><strong>De tager restitution lige s\u00e5 seri\u00f8st som tr\u00e6ning<\/strong><\/h2>\n<p>En afg\u00f8rende del af at blive klar til Tour de France er restitution. Den er en del af enhver tr\u00e6ningsfase, og rytterne ved, at de ikke springe over, hvor g\u00e6rdet er lavest. Restitution er en kontinuerlig proces, som omfatter ryst af kroppen, massage, udstr\u00e6kning og kvalitetss\u00f8vn efter l\u00f8bet. S\u00e6rligt s\u00f8vn fokuserer de fleste professionelle p\u00e5 som selve fundamentet for restitution. De g\u00e5r i seng og st\u00e5r op igen p\u00e5 samme tidspunkt hver dag, sover i et k\u00f8ligt og m\u00f8rkt rum og undg\u00e5r bl\u00e5t lys en time, inden de skal sove.<\/p>\n<p>Rytterne bruger n\u00e6sten et \u00e5r til at g\u00f8re sig klar til Touren; lad os heppe p\u00e5 dem, n\u00e5r de konkurrerer om sejren i dette 21. Tour De France.<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Hvordan forbereder de professionelle sig til et af de h\u00e5rdeste cykell\u00f8b? Den 109. udgave af Tour de France skydes i [&hellip;]<\/p>\n","protected":false},"author":126,"featured_media":2563,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[9,15],"tags":[],"global-categories":[27],"class_list":["post-2549","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-professionel-cykling","category-tour-de-france","global-categories-cycling"],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v25.3 (Yoast SEO v25.9) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Hvordan forbereder rytterne sig til Tour de France - We Love Cycling<\/title>\n<meta name=\"description\" content=\"Professionelle cykelryttere tr\u00e6ffer de sidste forberedelser under deres et \u00e5r lange rejse frem mod cykelverdenens h\u00f8jdepunkt.\" \/>\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\/professionel-cykling\/forberedelse-til-tour-de-france\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Forberedelse til Tour de France\" \/>\n<meta property=\"og:description\" content=\"Professionelle cykelryttere tr\u00e6ffer de sidste forberedelser under deres et \u00e5r lange rejse frem mod cykelverdenens h\u00f8jdepunkt.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/dk\/professionel-cykling\/forberedelse-til-tour-de-france\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - 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