{"id":3066,"date":"2024-05-10T18:45:40","date_gmt":"2024-05-10T18:45:40","guid":{"rendered":"https:\/\/www.welovecycling.com\/dk\/?p=3066"},"modified":"2024-05-10T18:46:27","modified_gmt":"2024-05-10T18:46:27","slug":"5-fejl-under-foraarets-traening-du-nemt-kan-undgaa","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/","title":{"rendered":"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5"},"content":{"rendered":"

N\u00e5r vejret bliver varmere, og vi indtager landevejene igen p\u00e5 vores cykler, er der flere fejl, vi har tendens til at beg\u00e5 hvert for\u00e5r. Lad os se p\u00e5 de fem mest almindelige, s\u00e5 du kan undg\u00e5 dem og nyde at cykle i solen uden at g\u00e5 p\u00e5 kompromis med resten af din s\u00e6son.<\/strong><\/p>\n

<\/p>\n

1. \u00d8ge tr\u00e6ningsintensiteten og -m\u00e6ngden for hurtigt<\/strong><\/h2>\n

Vi er alle ivrige efter at komme ud, s\u00e5 snart det bliver varmere. Efter m\u00e5neder med kulde er det fristende at maksimere tiden til udend\u00f8rs cykling. Men en hurtig stigning b\u00e5de i dine ugentlige tr\u00e6ningstimer og intensitet kan faktisk give problemer. Det er bedre at fokusere p\u00e5 enten den ene eller den anden. Hvis du endnu ikke har kunnet opbygge din tr\u00e6ningsm\u00e6ngde siden \u00e5rets begyndelse, b\u00f8r det v\u00e6re dit fokus. Brug for\u00e5rsoptimismen til at forl\u00e6nge l\u00e6ngden eller antallet af individuelle ture uden at \u00f8ge intensiteten. Den tilgang opbygger din aerobe basis, som er n\u00f8dvendig for sikkert og effektivt at skifte til mere intens tr\u00e6ning senere.<\/p>\n

Hvis du derimod var i stand til at opretholde eller \u00f8ge din tr\u00e6ningsm\u00e6ngde i den tidlige s\u00e6son, er det det rigtige tidspunkt at \u00f8ge intensiteten. Du kan tilf\u00f8je intervaltr\u00e6ning, forl\u00e6nge varigheden af intervallerne i dine tr\u00e6ningspas og\/eller \u00f8ge antallet af gentagelser. K\u00f8r dog ikke mere end to intense intervaltr\u00e6ninger om ugen.<\/p>\n

2. For meget gruppetr\u00e6ning<\/strong><\/h2>\n

Nogle cyklister har det modsatte problem. De f\u00e5r s\u00e5 meget gl\u00e6de af gruppeture, den sociale del af cykling og kaffestop, at al deres cykeltid bliver optaget af det. Gruppeture kan v\u00e6re motiverende og sjove, og de er en af de bedste ting ved de varme for\u00e5rsdage. Men at stole udelukkende p\u00e5 dem som tr\u00e6ning kan v\u00e6re en fejl. Gruppedynamik f\u00f8rer ofte til ture, der enten er for hurtige eller for langsomme, hvilket sandsynligvis ikke vil give den balance i tr\u00e6ningen, du har brug for for at v\u00e6re klar til resten af s\u00e6sonen.<\/p>\n

\"Group<\/a>
Gruppetr\u00e6ning kan v\u00e6re motiverende og sjov og er en af de bedste ting ved de varme for\u00e5rsdage. \u00a9 Profimedia<\/figcaption><\/figure>\n

S\u00f8rg for at afs\u00e6tte tilstr\u00e6kkelig tid til cykling i din uge til tr\u00e6ningssessioner af h\u00f8j kvalitet, hvor du fokuserer p\u00e5 intervaller. Og hvis dine gruppeture bliver for konkurrencepr\u00e6gede, skal du s\u00f8rge for at inkludere tilstr\u00e6kkelige hviledage og lettere ture for at balancere din tr\u00e6ningsbelastning.<\/p>\n

3. Stoppe indend\u00f8rstr\u00e6ning<\/strong><\/h2>\n

Det er, som om for\u00e5rsvejret bliver mere og mere uforudsigeligt. Der er b\u00e5de varme og k\u00f8lige dage, og regnen virker til altid at ligge p\u00e5 lur. Alene af den grund kan det v\u00e6re fornuftigt at forts\u00e6tte indend\u00f8rstr\u00e6ningen ind i for\u00e5ret, s\u00e5 den supplerer udend\u00f8rstr\u00e6ningen. Indend\u00f8rs cykling er ofte den bedste m\u00e5de at tilf\u00f8je ekstra \u00e9n-to timer til din ugentlige tr\u00e6ningsm\u00e6ngde. Ved at cykle indend\u00f8rs udvider du de tilg\u00e6ngelige timer til tr\u00e6ning, uanset om det er tidligt om morgenen, over frokost eller endda efter m\u00f8rkets frembrud, n\u00e5r du endelig har klaret dagens pligter.<\/p>\n

4. Stoppe styrketr\u00e6ning<\/strong><\/h2>\n

Styrketr\u00e6ning er en velkommen tilf\u00f8jelse i vinters\u00e6sonen, men n\u00e5r de f\u00f8rste varme solrige dage kommer, er det ofte den del af tr\u00e6ningsplanen, der ryger. Selvf\u00f8lgelig beh\u00f8ver du ikke at fokusere lige s\u00e5 meget p\u00e5 styrketr\u00e6ning i for\u00e5rs- og sommerm\u00e5nederne, men den b\u00f8r i en vis grad forblive en del af din tr\u00e6ning \u2013 is\u00e6r n\u00e5r du bliver \u00e6ldre.<\/p>\n

M\u00e5let b\u00f8r v\u00e6re at udf\u00f8re mindst \u00e9n styrketr\u00e6ningssession om ugen og gerne to, hvis du kan finde tiden til det. Styrketr\u00e6ningen b\u00f8r best\u00e5 \u00f8velser, som aktiverer store muskelgrupper og styrker kropskernen.<\/p>\n

5. Streng di\u00e6t<\/strong><\/h2>\n

Der kan opst\u00e5 en grad af panik, n\u00e5r du if\u00f8rer dig den varme for\u00e5rstr\u00f8je, og den f\u00f8les unormalt stram! Tanken om de mange kilometer og stigninger forude og risikoen for at falde tilbage i feltet kan f\u00e5 et hurtigt v\u00e6gttab til at virke som eneste udvej. S\u00e5 er det, at restriktive di\u00e6ter ser meget gennemf\u00f8rlige ud. Desv\u00e6rre kan sundt v\u00e6gttab ikke forceres. Hvis det tog dig flere m\u00e5neder at tage lidt p\u00e5, vil det ikke forsvinde p\u00e5 to uger. Derudover f\u00f8rer et stort kalorieunderskud altid til d\u00e5rlig tr\u00e6ningskvalitet, utilstr\u00e6kkelig restitution efter tr\u00e6ning og generel ubehag.<\/p>\n

Hvis du accepterer, at det vil v\u00e6re en l\u00e6ngere proces, kan du faktisk tabe dig ved blot at \u00f8ge din tr\u00e6ningsm\u00e6ngde om for\u00e5ret. Hvis du forts\u00e6tter med at spise mere eller mindre det samme, b\u00f8r de ekstra forbr\u00e6ndte kalorier v\u00e6re nok til at skabe et tilstr\u00e6kkeligt kalorieunderskud for gradvist at tabe dig. Hvis du har taget mellem to-fem ekstra kilo p\u00e5, b\u00f8r du forvente, at det tager cirka \u00e9n-to m\u00e5neder at tabe dem. Men det vil helt sikkert hj\u00e6lpe, hvis du sk\u00e6rer ned p\u00e5 de der kaffepause-godbidder i en periode.<\/p>\n","protected":false},"excerpt":{"rendered":"

N\u00e5r vejret bliver varmere, og vi indtager landevejene igen p\u00e5 vores cykler, er der flere fejl, vi har tendens til […]<\/p>\n","protected":false},"author":37,"featured_media":3069,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[47],"tags":[],"global-categories":[],"class_list":["post-3066","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-traening"],"yoast_head":"\n5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5 - \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\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/\" \/>\n<meta property=\"og:locale\" content=\"da_DK\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5\" \/>\n<meta property=\"og:description\" content=\"N\u00e5r vejret bliver varmere, og vi indtager landevejene igen p\u00e5 vores cykler, er der flere fejl, vi har tendens til […]\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/\" \/>\n<meta property=\"og:site_name\" content=\"\u0160koda We Love Cycling - Danmark\" \/>\n<meta property=\"article:published_time\" content=\"2024-05-10T18:45:40+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2024-05-10T18:46:27+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp\" \/>\n\t<meta property=\"og:image:width\" content=\"990\" \/>\n\t<meta property=\"og:image:height\" content=\"660\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/webp\" \/>\n<meta name=\"author\" content=\"redaktionen\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"Written by\" \/>\n\t<meta name=\"twitter:data1\" content=\"Jiri Kaloc\" \/>\n\t<meta name=\"twitter:label2\" content=\"Est. reading time\" \/>\n\t<meta name=\"twitter:data2\" content=\"3\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/\",\"url\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/\",\"name\":\"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5 - \u0160koda We Love Cycling - Danmark\",\"isPartOf\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#primaryimage\"},\"image\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#primaryimage\"},\"thumbnailUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp\",\"datePublished\":\"2024-05-10T18:45:40+00:00\",\"dateModified\":\"2024-05-10T18:46:27+00:00\",\"author\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77\"},\"breadcrumb\":{\"@id\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#breadcrumb\"},\"inLanguage\":\"da-DK\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/\"]}]},{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#primaryimage\",\"url\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp\",\"contentUrl\":\"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp\",\"width\":990,\"height\":660},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Home\",\"item\":\"https:\/\/www.welovecycling.com\/dk\/\"},{\"@type\":\"ListItem\",\"position\":2,\"name\":\"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5\"}]},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#website\",\"url\":\"https:\/\/www.welovecycling.com\/dk\/\",\"name\":\"\u0160koda We Love Cycling - Danmark\",\"description\":\"\u0160koda We Love Cycling - Danmark - Nyt online cykel magasin\",\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.welovecycling.com\/dk\/?s={search_term_string}\"},\"query-input\":{\"@type\":\"PropertyValueSpecification\",\"valueRequired\":true,\"valueName\":\"search_term_string\"}}],\"inLanguage\":\"da-DK\"},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77\",\"name\":\"redaktionen\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"da-DK\",\"@id\":\"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g\",\"caption\":\"redaktionen\"},\"url\":\"https:\/\/www.welovecycling.com\/dk\/author\/moderator\/\"}]}<\/script>\n<!-- \/ Yoast SEO Premium plugin. -->","yoast_head_json":{"title":"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5 - \u0160koda We Love Cycling - Danmark","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/","og_locale":"da_DK","og_type":"article","og_title":"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5","og_description":"N\u00e5r vejret bliver varmere, og vi indtager landevejene igen p\u00e5 vores cykler, er der flere fejl, vi har tendens til […]","og_url":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/","og_site_name":"\u0160koda We Love Cycling - Danmark","article_published_time":"2024-05-10T18:45:40+00:00","article_modified_time":"2024-05-10T18:46:27+00:00","og_image":[{"width":990,"height":660,"url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp","type":"image\/webp"}],"author":"redaktionen","twitter_card":"summary_large_image","twitter_misc":{"Written by":"Jiri Kaloc","Est. reading time":"3"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"WebPage","@id":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/","url":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/","name":"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5 - \u0160koda We Love Cycling - Danmark","isPartOf":{"@id":"https:\/\/www.welovecycling.com\/dk\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#primaryimage"},"image":{"@id":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#primaryimage"},"thumbnailUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp","datePublished":"2024-05-10T18:45:40+00:00","dateModified":"2024-05-10T18:46:27+00:00","author":{"@id":"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77"},"breadcrumb":{"@id":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#breadcrumb"},"inLanguage":"da-DK","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/"]}]},{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#primaryimage","url":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp","contentUrl":"https:\/\/d2p6e6u75xmxt8.cloudfront.net\/7\/2024\/05\/Road-Cyclist-Training-profimedia-0867629806-CVR.webp","width":990,"height":660},{"@type":"BreadcrumbList","@id":"https:\/\/www.welovecycling.com\/dk\/traening\/5-fejl-under-foraarets-traening-du-nemt-kan-undgaa\/#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Home","item":"https:\/\/www.welovecycling.com\/dk\/"},{"@type":"ListItem","position":2,"name":"5 fejl under for\u00e5rets tr\u00e6ning, du nemt kan undg\u00e5"}]},{"@type":"WebSite","@id":"https:\/\/www.welovecycling.com\/dk\/#website","url":"https:\/\/www.welovecycling.com\/dk\/","name":"\u0160koda We Love Cycling - Danmark","description":"\u0160koda We Love Cycling - Danmark - Nyt online cykel magasin","potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.welovecycling.com\/dk\/?s={search_term_string}"},"query-input":{"@type":"PropertyValueSpecification","valueRequired":true,"valueName":"search_term_string"}}],"inLanguage":"da-DK"},{"@type":"Person","@id":"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/c0b7d4b921472120282693318afd7d77","name":"redaktionen","image":{"@type":"ImageObject","inLanguage":"da-DK","@id":"https:\/\/www.welovecycling.com\/dk\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/1522d28483fa8b715e927ca3aa027c384bdbfde75468fae37aa207597669a59f?s=96&d=mm&r=g","caption":"redaktionen"},"url":"https:\/\/www.welovecycling.com\/dk\/author\/moderator\/"}]}},"_links":{"self":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts\/3066","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/users\/37"}],"replies":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/comments?post=3066"}],"version-history":[{"count":2,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts\/3066\/revisions"}],"predecessor-version":[{"id":3070,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/posts\/3066\/revisions\/3070"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/media\/3069"}],"wp:attachment":[{"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/media?parent=3066"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/categories?post=3066"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/tags?post=3066"},{"taxonomy":"global-categories","embeddable":true,"href":"https:\/\/www.welovecycling.com\/dk\/wp-json\/wp\/v2\/global-categories?post=3066"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}