I flera månader hade jag passerat Monarkcykeln, sneglat på den, funderat ”dags att dra igång nu Jari” Ingen motivation, ont i foten och i höftkulan, det andra ett problem som förmodligen uppkommit på grund utav att jag ändå sprungit, fast onaturligt orsakat av smärtan i foten.
I slutet på Januari så kom den! Motivationen alltså!
Täcker av Monarkcykeln, justerar alla inställningar och därefter så skissar jag fram en plan över Februari. Har ju hittat ett koncept som är framgångsrikt för mig och kört det i ett par år. Förra året så hade jag noll cykeltimmar på Monarken till april och utomhusmilen kunde räknas på en hand, alltså obefintligt med cykelträning. Jag körde ett 20 dagars program och efter det så var jag upp & tangerade mitt personbästa och den fixen kunde jag surfa på hela året, då jag inte gjorde någon ”riktig” cykelträning därefter, utan det blev lite comsi comsa.
Planen är köra intervaller hela Februari (på cykeln) utöver det så ska jag få till styrka och löpning, vilket blir en krånglig ekvation att få ihop. Om det bara blir ett sammelsurium av träning som hela tiden inskränker och ”förstör” för nästkommande pass, så blir det en negativ spiral och den eftersökta effekten uteblir.
Men i samma takt som formen stegrar, gör även kroppens förmåga att absorbera.
Hur ett pass ser ut?
Värmer upp i 20 minuter på en belastning lagom hög för att bli varm (puls runt 120/min), alltså långt ifrån mjölkyran. Men efter 10 minuter så trampar jag en minut på den belastning intervallerna är avsedda att köra på, därefter vrider jag ned motståndet igen.
Sedan så kör jag 4 minuter på bestämt motstånd och brukar ligga på ca 92-93% av mitt max. Men egentligen skiter jag i pulsen fullständigt under intervallerna (när jag kör fyror) utan fokuserar till 100% på att hålla kadensen exakt. Däremot! så händer det att jag jag försöker mig på en intervallattack som mer upplevs som att jag har polioben (klen, vek, veklig, kraftlös, orkeslös) då kan jag kasta ett öga på pulsen och visar den 80% så kliver jag av, det skulle bli ett bortkastat pass, lika bra att vila benen och ladda för nästa dag.
Sen vilar fyra minuter sittandes på sadeln och trampar lätt och därefter så upprepar jag proceduren ytterligare tre gånger .
4*4 med fyra minuters vila mellan varje, avslutar med 10 minuters lätt spinn, total tid 60 minuter.
Det var detta jag nu skulle fylla februari med + några tillfällen med 3*20 minuter (A2 intervaller) med 5 minuters vila i mellan.
2:a Februari
Uppvärmd och klar! Är restriktiv med motståndet (långt under det normala) , det var ju ett tag sedan jag körde.
Efter en genomförd intervall och sen brutit nästkommande efter ca 1 minut och 30 sekunder, så är jag tom i blicken och stunden blir ett megabonanza i bryderier. ”va fn är det som sker???”
Benen är som två urvridna trasor och det finns ingen juice kvar att testa med, istället blir det ett lugnt löppass och styrka därefter. ”Nya tag imorrn”
3:e Februari
Jag vrider ned motståndet ytterligare på intervallerna och lyckas genomföra passet, men det är fasen på gärsgårn!
”Det måste ju vara något fel på cykeln?”
Jag börjat leta fel…”är hjulet skevt?” ”går bromsbandet som det ska?” ”pendeln ligger fel?” ”kedjan går trögt?”….
Finner inga avvikelser….suck!
Jag kör ändå på med intervaller fram till den 15:e februari och kurvan stegrar aldrig??? Effekten uteblir.
Det som normalt brukar ske är att jag blir sliten såklart efter att hela tiden repetera hårda intervaller. Men! motståndet känns lättare och lättare (även på en högre belastning), vilket betyder att när jag är utvilad så är skillnaden monumental.
Fast denna gång så är det status quo
”Det här går inte!”
Jag måste ändra på något, det blir för mycket negativa tankar under passet. För mycket fokus på watt som uteblir och spiralen är nedåtgående.
Ok! Ny angreppsvinkel! ”Skit i watten!”
Jag lämnar ”fyrorna” och drar fram ett gammal ess i rockärmen som jag körde innan jag hade förmånen att kontrollera vilket motstånd jag hade.
10-20 *3 minuter/ vila 1 minut mellan. Nu ska jag strunta helt i watten och endast fokusera på pulsen.
pulsen ska upp i 92-93% av max helst inom en minut (vilket betyder en ordentlig rush första minuten, en sprint) därefter vidmakthållas i de resterande två minuterna, sedan vila en minut och påt igen.
Första passet gör jag fyra stycken, sen en längre vila på 5 minuter och fyra till…ridå!
Några dagar senare så kör jag 15 stycken på raken, utan problem….”Yes!”
Jag fortsätter med detta koncept februari ut, blandat med några vanliga 4*4 pass och kurvan stiger.
Sista februari är jag sjukt sliten i benen, men skall genomföra mitt sista intervallpass, det blir det 20:e på 29 dagar. Vrider på ett motstånd som jag skulle bli tillfredsställd att lyckas genomföra på. Det blir en ”walk in the park” och ger mig själv den ynnesten att inte vrida på mer motstånd….”Får bli en belöning”
Tanken var att jag skulle vila ifrån testcykeln en vecka efter denna månad av intervaller, för att sedan göra ett maxintervalltest med utvilade ben. Tyvärr så åkte jag på en förkylning, och det blev en veckas ofrivillig vila, men kroppen var inte redo för all out efter det och är fortfarande inte.
Jag körde i princip tre pass om dagen hela februari (cykel, löpning och styrka..varje dag) lirkade verkligen med att kunna hantera intervaller, samtidigt som jag även körde löpning och styrka på gymmet+ simning lördagar.
Om Februari var intervallbetonad, så kommer Mars bli mer distans.
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