@mazze: nu har du ju chansen att bli rktigt snabb..
ingen ute cykling utan bara intervaller på trainern..
tränings upplägg för en som brutit nyckelbenet, saxat från ett forum:
"This is a good thing in a way ....believe it or not.
Now you are forced to use the trainer exclusively!!! That is going to be very productive. You'll be stronger than you were before the fall.
Lots of 20's.....SST yes...and pure threshold...some VO2 max. No ride over 75 minutes at a time. Use in ear monitors and hypnotic music like trance or progressive. Use a big fan and cool room.
http://www.di.fm/
You can ride with one arm or no arms on emotion rollers...buy them ...they are WAY WAY more worth it then anything you could possible buy for your bike except a power meter.
Week one and two
Repeating blocks....
Day 1....2 X 20 @ 95% FTP. Warm up for 10 first. 5 minutes easy between sets.
Day 2.... 3 X 20 @SST
Day 3....Tempo 85% FTP....60 minutes non stop. Every 15 minutes do a very hard 60 second interval in the saddle...AWC power.
Day 4...off...go for a 45 minute walk
Then repeat the block.
Week 3 and 4
Day 1.....2 X 20 @ 95% FTP
Day 2.....2 X 30 @SST
Day 3.....Tempo....as above only 70 minutes now
Day 4...off the bike
Weeks 5 and 6..this is very hard but DO IT!
Day 1....5 X 5 @ VO2 max. First do 10 minutes warm up and then 2 X 60 seconds at AWC power...like 140 FTP...then rest for 5 and do the VO2 max intervals @ 112% FTP.
Your mind will try to make deals with you after 3 to quit.....DON'T QUIT! Take extra rest between intervals 3 and 4(7 minutes) Rest between first 3 is 5 minutes glass pedaling.
Day 2....3 X 20 @ 95-100% FTP This is a killer!
Day 3....as above but now 75 minutes
Take two days off after this...totally off the bike...then repeat this cycle three times before taking a 5-7 day recovery week ,,then and ONLY THEN start road rides.
DO NOT ride on the road AT ALL for 6 weeks!
