{"id":95,"date":"2017-11-22T13:53:37","date_gmt":"2017-11-22T13:53:37","guid":{"rendered":"https:\/\/www.welovecycling.com\/se\/?p=95"},"modified":"2017-11-26T09:59:53","modified_gmt":"2017-11-26T09:59:53","slug":"how-to-train-for-an-ultra-distance-event","status":"publish","type":"post","link":"https:\/\/www.welovecycling.com\/se\/2017\/11\/22\/how-to-train-for-an-ultra-distance-event\/","title":{"rendered":"Hur man tr\u00e4nar f\u00f6r en ultra-distanst\u00e4vling"},"content":{"rendered":"

Ultra-distanst\u00e4vlingar har blivit v\u00e4ldigt popul\u00e4rt de senaste \u00e5ren. Kanske beror det p\u00e5 v\u00e5rt primala behov att utforska nya omr\u00e5den och avl\u00e4gga l\u00e5nga str\u00e4ckor bara med hj\u00e4lp av v\u00e5ra muskler och hj\u00e4rnor. Eller kanske handlar det om den speciella k\u00e4nslan av att vara helt utmattad och evigheter ifr\u00e5n m\u00e5llinjen. F\u00f6r vissa \u00e4r detta ett s\u00e4tt att utmana sig sj\u00e4lv till den absoluta gr\u00e4nsen. Oavsett anledning b\u00f6rjar resan alltid med tr\u00e4ning. Vad kr\u00e4vs f\u00f6r att tr\u00e4na inf\u00f6r en ultra-distanst\u00e4vling?<\/strong>
\n<\/p>\n

Alla t\u00e4vlingar som \u00e4r l\u00e4ngre \u00e4n 160 km kan betraktas som en ultra-distanst\u00e4vling. Det \u00e4r alltid bra att b\u00f6rja med de kortare distanserna och jobba dig upp\u00e5t. Om du gillar det extrema b\u00f6r du sikta p\u00e5 Transcontinental Race, som tar dig cirka <\/span>\u00a04 000 km<\/span> \u00f6ver hela Europa, eller Trans Am Bike Race som f\u00f6r n\u00e4rvarande \u00e4r det l\u00e4ngsta non-stop-cykelloppet i v\u00e4rlden med sina 6 800 km. Det h\u00e4r \u00e4r inte n\u00e5gra vanliga t\u00e4vlingar, s\u00e5 f\u00f6rberedelserna m\u00e5ste ocks\u00e5 vara d\u00e4refter.<\/span><\/p>\n

Tr\u00e4na utmattad<\/b><\/h2>\n

Du m\u00e5ste l\u00e4ra din kropp att forts\u00e4tta jobba l\u00e5ngt efter k\u00e4nslan av utmattning. Ett bra s\u00e4tt att g\u00f6ra det \u00e4r att utf\u00f6ra pass n\u00e4r du \u00e4r tom p\u00e5 kolhydrater. Exempelvis kan du g\u00e5 p\u00e5 en l\u00e5ng promenad under morgonen utan frukost, k\u00f6ra ett intervallpass tidigt p\u00e5 dagen f\u00f6ljt av ytterligare ett pass innan \u00e5terh\u00e4mtning, eller experimentera med h\u00e5rda tr\u00e4ningspass tv\u00e5 dagar i rad.<\/span><\/p>\n

\u00d6ka gradvis<\/b><\/strong><\/h2>\n

Det \u00e4r en bra id\u00e9 att cykla minst h\u00e4lften av t\u00e4vlingsdistansen under tr\u00e4ning eller cirka 12 timmars konstant cykling om du ska delta i en flerdagarst\u00e4vling. Men kom ih\u00e5g att \u00f6ka tr\u00e4ningsvolymen gradvis, dock inte mer \u00e4n 10% varje vecka f\u00f6r att undvika \u00f6vertr\u00e4ning.<\/span><\/p>\n

\"\"<\/a>
”Att b\u00e4ra min cykel \u00f6ver stranden (kanske \u00f6ver 100 meter) var en av de mest fysiskt utmattande stunderna i Trans Am-t\u00e4vligen.” -Mark Thompson<\/figcaption><\/figure>\n

L\u00e4r dig h\u00e5lla tempot<\/b><\/strong><\/h2>\n

\u00d6verv\u00e4g att skaffa en puls- och wattm\u00e4tare. Att enbart f\u00f6rlita sig p\u00e5 k\u00e4nsla i en ultra-distanst\u00e4vling kan bli v\u00e4ldigt f\u00f6rvillande. Det \u00e4r viktigt att hitta ditt tempo och h\u00e5lla det, s\u00e5 objektiv data kommer att vara till stor hj\u00e4lp.<\/p>\n

Hitta din r\u00e4tta kost<\/b><\/strong><\/h2>\n

Ultra-distanst\u00e4vlingar kr\u00e4ver mer \u00e4n bara en m\u00e4ngd kolhydrater. Du m\u00e5ste f\u00e5 i dig tillr\u00e4ckligt med proteiner, elektrolyter och en \u00f6vergripande n\u00e4ringst\u00e4t kost f\u00f6r att uppr\u00e4tth\u00e5lla anstr\u00e4ngningsniv\u00e5n i timmar eller dagar. Testa olika intag av nutrition n\u00e4r du tr\u00e4nar f\u00f6r att se hur de p\u00e5verkar dig. Om din valda ultrat\u00e4vling saknar v\u00e4tskestationer, b\u00f6r du dels \u00f6va p\u00e5 l\u00e5ngdistanspass utan mat och komma ih\u00e5g att handla f\u00f6r t\u00e4vlingen innan du \u00e5ker.<\/span><\/p>\n

\u00d6va ditt sj\u00e4lvf\u00f6rtroende<\/b><\/strong><\/h2>\n

Alla som k\u00f6r en ultra-distanst\u00e4vling g\u00e5r igenom ett antal perioder d\u00e4r de st\u00f6rsta hindrena inte \u00e4r onda ben utan negativa tankar, och det \u00e4r viktigt att vara f\u00f6rberedd p\u00e5 dem. Oroandet \u00e4r sl\u00f6seri med energi som du inte har r\u00e5d att g\u00f6ra av med. L\u00e4r dig att k\u00e4nna igen dessa tankar under din tr\u00e4ning och \u00f6va p\u00e5 att skifta fokus till allt som g\u00f6r att du k\u00e4nner dig stark och duktig. <\/span><\/p>\n

https:\/\/www.instagram.com\/p\/BMHPMB7Af2K\/<\/p>\n

Fokusera p\u00e5 kortsiktiga m\u00e5l<\/b><\/h2>\n

Ett bra s\u00e4tt att bota tvivel och forts\u00e4tta i positiv tankar \u00e4r att fokusera p\u00e5 kortsiktiga m\u00e5l, att t\u00e4nka p\u00e5 kvarvarande distans kommer snabbt att bryta ner dig mentalt. F\u00f6rs\u00f6k ist\u00e4llet att enbart t\u00e4nka p\u00e5 n\u00e4sta backe, eller g\u00f6ra kommande 10 km till n\u00e5gon form av tidsutmaning – dopamin-kicken i de sm\u00e5 uppgifterna kommer med s\u00e4kerhet att lyfta ditt hum\u00f6r!<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Ultra-distanst\u00e4vlingar har blivit v\u00e4ldigt popul\u00e4rt de senaste \u00e5ren. Kanske beror det p\u00e5 v\u00e5rt primala behov att utforska nya omr\u00e5den och […]<\/p>\n","protected":false},"author":52,"featured_media":98,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[5,10],"tags":[],"global-categories":[],"class_list":["post-95","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-nyheter","category-traning"],"yoast_head":"\nHur man tr\u00e4nar f\u00f6r en ultra-distanst\u00e4vling - \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\/2017\/11\/22\/how-to-train-for-an-ultra-distance-event\/\" \/>\n<meta property=\"og:locale\" content=\"sv_SE\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Hur man tr\u00e4nar f\u00f6r en ultra-distanst\u00e4vling\" \/>\n<meta property=\"og:description\" content=\"Ultra-distanst\u00e4vlingar har blivit v\u00e4ldigt popul\u00e4rt de senaste \u00e5ren. 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