{"id":2504,"date":"2020-02-06T23:01:47","date_gmt":"2020-02-06T22:01:47","guid":{"rendered":"https:\/\/www.welovecycling.com\/se\/?p=2504"},"modified":"2020-02-17T08:57:49","modified_gmt":"2020-02-17T07:57:49","slug":"winter-cycling-training-support-systems","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/se\/2020\/02\/06\/winter-cycling-training-support-systems\/","title":{"rendered":"Cykeltr\u00e4ning p\u00e5 vintern \u2013\u00a0det h\u00e4r ska du t\u00e4nka p\u00e5"},"content":{"rendered":"

Vintern och hela mellans\u00e4songen \u00e4r ett j\u00e4ttebra tillf\u00e4lle att tr\u00e4na bort sina svagheter. Det \u00e4r ocks\u00e5 ett bra tillf\u00e4lle att skapa ett system f\u00f6r att h\u00e5lla ig\u00e5ng under perioder d\u00e5 man av olika\u00a0anledningar inte cyklar lika mycket. \u00a0Det \u00e4r tr\u00e4ningen mellan s\u00e4songer som g\u00f6r att man kan njuta n\u00e4r det v\u00e4l \u00e4r dags. \u00a0<\/strong>
\n<\/p>\n

Kl\u00e4 dig smart<\/strong><\/h2>\n

Ska man kunna njuta av vintertr\u00e4ning s\u00e5 \u00e4r utrustningen viktig. \u00c4r du utomhus s\u00e5 \u00e4r lager p\u00e5 lager en bra princip n\u00e4r du v\u00e4ljer kl\u00e4der. Armv\u00e4rmare och benv\u00e4rmare \u00e4r bra komplement under h\u00f6sten och v\u00e5ren men p\u00e5 vintern beh\u00f6vs l\u00e5nga cykelbyxor med ett vindt\u00e4tt lager framtill. Ut\u00f6ver det kan det vara bra att komplettera med sko\u00f6verdrag och varma handskar. En hj\u00e4lmluva eller buff \u00e4r ocks\u00e5 ett m\u00e5ste. En regel man kan f\u00f6lja \u00e4r att man ska frysa lite n\u00e4r man startar, \u00e4r du varm n\u00e4r du st\u00e5r stilla har du f\u00f6r mycket kl\u00e4der.<\/p>\n

\"\"
Gruppcykling med Rapha<\/figcaption><\/figure>\n

Att tr\u00e4na inomhus \u00e4r lite speciellt, du sitter mycket mer om du cyklar p\u00e5 en trainer och du svettas mycket mer, detta st\u00e4ller stora krav p\u00e5 dina byxor och sadel. Sen finns det en hel del inspiration att h\u00e4mta i ett fr\u00e4scht kit. Ska man sitta mycket p\u00e5 sin trainer \u00e4r en bra fl\u00e4kt viktigt.<\/p>\n

Bygg upp din core<\/strong><\/h2>\n

Kl\u00e4der och bra prylar \u00e4r viktigt f\u00f6r att f\u00e5 till en bra vinter men man f\u00e5r aldrig gl\u00f6mma sin coremuskulatur. Core \u00e4r musklerna som stabiliserar hela kroppen och hj\u00e4lper till att f\u00e5 ner all kraft i pedalerna. Om du inte \u00e4r stark nog i din core s\u00e5 \u00e4r vintern tillr\u00e4ckligt l\u00e5ng f\u00f6r att st\u00e4rka den tillr\u00e4ckligt f\u00f6r att n\u00e4sta s\u00e4song ska bli din b\u00e4sta. F\u00f6rs\u00f6k kl\u00e4mma in tre korta styrkepass i veckan, plankan i alla dess varianter \u00e4r en utm\u00e4rkt \u00f6vning. Kolla in v\u00e5r tidigare artikel om coretr\u00e4ning\u00a0h\u00e4r hittar du den<\/a>\u00a0p\u00e5 engelska.<\/p>\n<\/lite-youtube>\n

Beh\u00e5ll motivationen<\/strong><\/h2>\n

Med ett bra tr\u00e4ningsprogram och alla prylar p\u00e5 plats s\u00e5 \u00e4r det bara viljan att tr\u00e4na som m\u00e5ste finnas. Om du sl\u00f6ar i tre m\u00e5nader kan du lika g\u00e4rna strunta i alla nya kl\u00e4der. F\u00f6r att h\u00e5lla farten uppe \u00f6ver vintern \u00e4r det b\u00e4sta knepet att skaffa sig ett bra g\u00e4ng att cykla med eller g\u00e5 med i en klubb som arrangerar gemensamma tr\u00e4ningar. Planera b\u00e5de vintern och den kommande s\u00e4songen tillsammans, med fler gemensamma m\u00e5l \u00f6kar motivationen. Kom ih\u00e5g att peppa varandra n\u00e4r n\u00e5gon har en svacka, om n\u00e5gon slutar dyka upp p\u00e5 tr\u00e4ningarna kan det vara den peppen som g\u00f6r skillnad.<\/p>\n

Beh\u00e5ll vikten<\/strong><\/h2>\n

En sak som m\u00e5nga kan drabbas av under vintern \u00e4r n\u00e5gra extra kilon. Orsaken \u00e4r att man ofta \u00e4ter ungef\u00e4r lika mycket som under s\u00e4songen men tr\u00e4nar mindre i j\u00e4mf\u00f6relse med sommaren. Ett knep \u00e4r att \u00f6ka m\u00e4ngden gr\u00f6nsaker och minska lite p\u00e5 allt annat, framf\u00f6rallt energit\u00e4ta kolhydratsbaserade r\u00e5varor. Vill du l\u00e4sa mer om att beh\u00e5lla vikten kan du kolla in dom h\u00e4r<\/a> artiklarna p\u00e5 v\u00e5r Engelska sida.<\/p>\n

https:\/\/www.instagram.com\/p\/BYbR61-lxsf\/?utm_source=ig_embed<\/p>\n

Bra vila \u00e4r otroligt viktigt f\u00f6r all \u00e5terh\u00e4mtning och det g\u00e4ller ocks\u00e5 \u00e5terh\u00e4mtning efter en l\u00e5ng s\u00e4song. Bra s\u00f6mn \u00e4r ocks\u00e5 viktigt f\u00f6r att ha koll p\u00e5 sin aptit, s\u00f6mnbrist leder ofta till vikt\u00f6kning. Se till att f\u00e5 s\u00e5 mycket s\u00f6mn som du beh\u00f6ver, det \u00e4r f\u00f6r dom allra flesta runt 8 timmar \u00e4ven om m\u00e5nga k\u00e4nner att dom klarar sig p\u00e5 mindre.<\/p>\n

Om du h\u00e5ller koll p\u00e5 tr\u00e4ningen, s\u00f6mnen, kosten och maten s\u00e5 kommer vintern att g\u00e5 som en dans, det finns ocks\u00e5 en hel del lopp att cykla tidigt p\u00e5 s\u00e4songen, d\u00e5 \u00e4r det synd att slarva sig igenom vintern.<\/p>\n","protected":false},"excerpt":{"rendered":"

Vintern och hela mellans\u00e4songen \u00e4r ett j\u00e4ttebra tillf\u00e4lle att tr\u00e4na bort sina svagheter. Det \u00e4r ocks\u00e5 ett bra tillf\u00e4lle att […]<\/p>\n","protected":false},"author":80,"featured_media":2526,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5],"tags":[],"global-categories":[],"class_list":["post-2504","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nyheter"],"yoast_head":"\nCykeltr\u00e4ning p\u00e5 vintern \u2013\u00a0det h\u00e4r ska du t\u00e4nka p\u00e5 - \u0160koda - We Love Cycling - Sweden<\/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\/se\/2020\/02\/06\/winter-cycling-training-support-systems\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cykeltr\u00e4ning p\u00e5 vintern \u2013\u00a0det h\u00e4r ska du t\u00e4nka p\u00e5\" \/>\n<meta property=\"og:description\" content=\"Vintern och hela mellans\u00e4songen \u00e4r ett j\u00e4ttebra tillf\u00e4lle att tr\u00e4na bort sina svagheter. 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