TH Zwift 29/1
Posted: 23 Jan 2024, 00:03
Vi skal til "USA" - og vi skal spurte Det skorter ikke på, hvad anaerobt arbejde kan gøre godt for
Effekten indtræder hurtigt, men fortaber sig også hurtigt igen - så dagens program er bedst egnet til forår-sommer, når sæsonen er i gang eller tæt på.
Vi taler sammen over Messenger som altid.
Der er "Late-Join", så man kan komme 30 min for sent.
Programmet lyder således:
1 omg opvarmning
5 X 30 sekunder siddende spurt, maksimal indsats! Med 90 sekunders pause i mellem hver. Forvent snurren i armene og tunnelsyn til sidst. Gennemsnit watt falder kraftigt undervejs, men gå efter at kunne køre i hvert fald > 20 sekunder i sidste interval med > 150% FTP
Dernæst spurter vi det grønne sprint segment hver omgang, indtil vi har kørt ca. 1 time. Zone 1 mellem spurterne. Har man mod på det og tillid til at stellet kan holde til det, så gerne stående spurter her.
Det skulle være godt for konditallet, topfart og evnen til at restituere efter spurter:
"Although this intensity of training may be considered as being very stressful and uncomfortable, the total duration of the exercise was extremely brief"
"In spite of this relatively brief training stimulus, the program resulted in significant improvements in VO2 max, maximum short-term power output, and increases in the maximal activity of both glycolytic and oxidative marker enzymes"
"accelerated glycolytic flux rate during maximum efforts and thus, at least partially, account for both the greater peak and average short-term power outputs that were found in bouts 2, 3, and 4"
"The significant increase in VO2 max and the large increases in muscle oxidative enzyme activity were somewhat unexpected given the nature of the training stimulus and its brevity. Changes of this magnitude are usually associated with training programs involving several hours per week at submaximal exercise intensity"
Se: https://journals.physiology.org/doi/ful ... .84.6.2138
