{"id":7330,"date":"2021-08-03T09:30:33","date_gmt":"2021-08-03T07:30:33","guid":{"rendered":"https:\/\/trailetmacadam.fr\/WP\/?p=7330"},"modified":"2024-05-30T07:20:11","modified_gmt":"2024-05-30T05:20:11","slug":"la-recuperation","status":"publish","type":"post","link":"https:\/\/trailetmacadam.fr\/WP\/la-recuperation\/","title":{"rendered":"La r\u00e9cup\u00e9ration"},"content":{"rendered":"\t\t
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Progresser ce n'est pas s'entra\u00eener dur mais efficacement\n<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Si le but de votre entra\u00eenement course \u00e0 pied est de progresser, de ce c\u00f4t\u00e9, il n\u2019y a pas de miracle ! Pour r\u00e9ussir \u00e0 \u00eatre en meilleure forme, courir plus vite et battre ses records personnels, il faut s\u2019entra\u00eener efficacement.<\/p>

On a souvent l\u2019impression que plus on s\u2019entra\u00eene dur, plus on va progresser alors que l\u2019entra\u00eenement en course \u00e0 pied est beaucoup plus subtil que \u00e7a. La progression passe avant tout par une bonne planification de l\u2019entra\u00eenement sur le long terme. La course \u00e0 pied est un sport o\u00f9 la r\u00e9gularit\u00e9 est la priorit\u00e9. Il faut s\u2019entra\u00eener de mani\u00e8re intelligente pour progresser sans se br\u00fbler.\"\"<\/p>

Car la formule de la progression est tr\u00e8s simple. Lorsque l\u2019on part s\u2019entra\u00eener, notre but est de fatiguer l\u2019organisme. Car c\u2019est cette fatigue qui va inciter notre corps \u00e0 mettre en place des processus d\u2019am\u00e9lioration interne. Au final, apr\u00e8s un bon entra\u00eenement, le corps fait ce que l\u2019on appelle une surcompensation. Pour s\u2019adapter et \u00eatre plus \u00e0 m\u00eame de r\u00e9pondre au prochain entra\u00eenement, le corps se renforce. Le probl\u00e8me c\u2019est que la fatigue augmente plus vite que notre niveau\u2026<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Le principe \u00e0 comprendre pour progresser<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t
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On peut r\u00e9sumer notre forme \u00e0 un instant T par un calcul tout simple :<\/p>

\u00a0Niveau <\/strong>\u00a0\u2013 \u00a0Fatigue \u00a0= \u00a0Forme\u00a0<\/strong>\"\"<\/p>

C\u2019est l\u00e0 que \u00e7a devient int\u00e9ressant. L\u2019entra\u00eenement course \u00e0 pied a pour but de jouer avec ce niveau de fatigue. Pas assez de fatigue et on ne progresse pas ou peu car le corps n\u2019est pas assez stimul\u00e9. Trop de fatigue et on bascule dans ce qu\u2019on appelle le surentra\u00eenement.\u00a0Pass\u00e9 un certain stade de fatigue, le corps ne peut plus g\u00e9n\u00e9rer des adaptations positives, il est satur\u00e9. \u00c0 ce moment, soit on se blesse, soit on stagne ou on r\u00e9gresse. Dans tous les cas, c\u2019est une spirale n\u00e9gative qui prend du temps \u00e0 s\u2019inverser donc\u2026 Le mieux c\u2019est de l\u2019\u00e9viter !<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Plus on s'entra\u00eene, plus on progresse ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Oui, plus on s\u2019entra\u00eene, plus on progresse. Mais l\u2019entra\u00eenement course \u00e0 pied est bien plus complexe que \u00e7a. Comme vous pouvez le voir sur le graphique pr\u00e9c\u00e9dent, lorsqu\u2019on s\u2019entra\u00eene intens\u00e9ment pendant plusieurs semaines d\u2019affil\u00e9e, on peut augmenter son niveau de mani\u00e8re significative. Mais comme la fatigue augmente plus vite que le niveau, \u00e7a peut \u00eatre la catastrophe<\/strong>\u2026<\/p>\n

Il ne suffit donc pas de pas de s\u2019entra\u00eener intens\u00e9ment semaines apr\u00e8s semaines pour \u00eatre en forme. Le graphique montre un pic de fatigue apr\u00e8s la 4\u00e8me semaine d\u2019entra\u00eenement. En effet, 4 semaines c\u2019est un gros bloc d\u2019entra\u00eenement et \u00e7a repr\u00e9sente souvent la limite de fatigue maximale qu\u2019on est capable d\u2019endurer avant de passer en surentra\u00eenement.<\/strong> D\u2019o\u00f9 le fait de travailler par cycles d\u2019entra\u00eenements de 3 \u00e0 4 semaines intenses suivies d\u2019une semaine de r\u00e9cup\u00e9ration\u2026<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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L'entrainement course \u00e0 pied par cycles de 4 semaines<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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D\u00e9couper son entra\u00eenement course \u00e0 pied en cycles, c\u2019est le meilleur moyen de ne pas se tromper et g\u00e9n\u00e9ralement on prend la semaine comme base de travail. Avec des cycles de 4 semaines soit 3 semaines de travail + 1 semaine de r\u00e9cup\u00e9ration<\/strong>.<\/p>

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Comme l’illustre le graphique, cela permet de faire monter le niveau avec une fatigue contr\u00f4l\u00e9e. La 4\u00e8me semaine est appel\u00e9e d\u2019assimilation ou de r\u00e9cup\u00e9ration<\/strong>. Elle est l\u00e0 pour faire baisser ce niveau de fatigue dans une zone convenable, tout en maintenant le niveau.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Et pour les comp\u00e9titions ?<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Lorsqu\u2019on est dans une phase d\u2019entra\u00eenement, on se fiche d\u2019\u00eatre au top de sa forme \u00e0 chaque s\u00e9ance. Ce qu\u2019on veut c\u2019est avoir un niveau de fatigue qui ne d\u00e9passe jamais le seuil du surentra\u00eenement. Par contre, pour une comp\u00e9tition objectif, on veut diminuer au maximum ce niveau de fatigue, tout en conservant les b\u00e9n\u00e9fices de l\u2019entra\u00eenement<\/strong> effectu\u00e9. C\u2019est un peu comme une semaine de r\u00e9cup\u00e9ration mais adapt\u00e9e \u00e0 la comp\u00e9tition que l\u2019on va faire. Plus on sera repos\u00e9, plus on va pouvoir aller loin dans l\u2019effort le jour J ! On appelle \u00e7a l\u2019aff\u00fbtage<\/strong>.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Bien s'entra\u00eener, c'est bien r\u00e9cup\u00e9rer !<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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On arrive \u00e0 la cl\u00e9 de l\u2019entra\u00eenement course \u00e0 pied : la r\u00e9cup\u00e9ration<\/strong> ! Plus important encore que la charge d\u2019entra\u00eenement qu\u2019on applique, la mani\u00e8re dont on r\u00e9cup\u00e8re va permettre de bien encha\u00eener, ou pas, les entra\u00eenements. En fait, la r\u00e9cup\u00e9ration influe directement sur la mani\u00e8re dont on progresse<\/strong>. Bien r\u00e9cup\u00e9rer d\u2019un entra\u00eenement \u00e0 l\u2019autre, c\u2019est pouvoir les encha\u00eener en minimisant la fatigue accumul\u00e9e. R\u00e9cup\u00e9rer sur le moyen terme, c\u2019est s\u2019assurer de ne pas faire grimper son niveau de fatigue g\u00e9n\u00e9rale au-del\u00e0 de la limite du surentra\u00eenement\u2026<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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Plusieurs cycles forment un plan d\u2019entra\u00eenement<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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Si un cycle d\u2019entra\u00eenement repr\u00e9sente 4 semaines, un plan d\u2019entra\u00eenement repr\u00e9sente souvent 2, 3 ou 4 cycles d\u2019entra\u00eenement<\/strong>. Les plans d\u2019entra\u00eenement sont donc r\u00e9guli\u00e8rement de 8, 12 ou 16 semaines. Un seul cycle peut faire progresser de mani\u00e8re int\u00e9ressante mais c\u2019est lorsque l\u2019on encha\u00eene des cycles d\u2019entra\u00eenement efficace que l\u2019on voit le plus d\u2019effet<\/strong>. \"\"Vous pouvez voir sur le graphique ci-dessous l\u2019effet d\u2019un plan d\u2019entra\u00eenement sur votre \u00a0niveau\u00a0<\/strong>, votre \u00a0forme\u00a0<\/strong>\u00a0et votre \u00a0fatigue\u00a0<\/strong>. L\u2019encha\u00eenement de plusieurs cycles d\u2019entra\u00eenement va faire progresser le niveau de mani\u00e8re r\u00e9guli\u00e8re tout en ma\u00eetrisant la fatigue.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t

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L'entrainement course \u00e0 pied sur le long terme<\/h2>\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t
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S\u2019il y a une chose \u00e0 comprendre dans l\u2019entra\u00eenement course \u00e0 pied, c\u2019est que la patience est notre meilleur ami. Un entra\u00eenement constant produit de petits progr\u00e8s parfois invisibles. Mais reproduit semaine apr\u00e8s semaine, mois apr\u00e8s mois, un bon entra\u00eenement va permettre de progresser en contr\u00f4lant son niveau de fatigue<\/strong> et donc \u00e9viter le surentra\u00eenement et les blessures. S\u2019entra\u00eener de mani\u00e8re intense toute l\u2019ann\u00e9e n\u2019est pas forc\u00e9ment ce qu\u2019il y a de plus efficace.<\/p>

Avoir une fois par an une grosse p\u00e9riode creuse o\u00f9 on coupe totalement l\u2019entra\u00eenement est vraiment important. En reprenant ensuite de mani\u00e8re tr\u00e8s progressive, on permet au corps de se r\u00e9g\u00e9n\u00e9rer en profondeur. Et m\u00eame si on perd un peu de son niveau \u00e0 ce moment, c\u2019est un sacrifice qui permet de pr\u00e9parer son prochain pic de progression<\/strong>. Car pour progresser il faut cette fra\u00eecheur physique et mentale qui permet de s\u2019entra\u00eener intens\u00e9ment.<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t

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Source : Runningaddict.fr<\/p>\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"

Progresser ce n’est pas s’entra\u00eener dur mais efficacement Si le but de votre entra\u00eenement course \u00e0 pied est de progresser, de ce c\u00f4t\u00e9, il n\u2019y a pas de miracle ! Pour r\u00e9ussir \u00e0 \u00eatre en meilleure forme, courir plus vite et battre ses records personnels, il faut s\u2019entra\u00eener efficacement. On a souvent l\u2019impression que plus […]<\/p>\n","protected":false},"author":8,"featured_media":6848,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"ocean_post_layout":"","ocean_both_sidebars_style":"","ocean_both_sidebars_content_width":0,"ocean_both_sidebars_sidebars_width":0,"ocean_sidebar":"0","ocean_second_sidebar":"0","ocean_disable_margins":"enable","ocean_add_body_class":"","ocean_shortcode_before_top_bar":"","ocean_shortcode_after_top_bar":"","ocean_shortcode_before_header":"","ocean_shortcode_after_header":"","ocean_has_shortcode":"","ocean_shortcode_after_title":"","ocean_shortcode_before_footer_widgets":"","ocean_shortcode_after_footer_widgets":"","ocean_shortcode_before_footer_bottom":"","ocean_shortcode_after_footer_bottom":"","ocean_display_top_bar":"default","ocean_display_header":"default","ocean_header_style":"","ocean_center_header_left_menu":"0","ocean_custom_header_template":"0","ocean_custom_logo":0,"ocean_custom_retina_logo":0,"ocean_custom_logo_max_width":0,"ocean_custom_logo_tablet_max_width":0,"ocean_custom_logo_mobile_max_width":0,"ocean_custom_logo_max_height":0,"ocean_custom_logo_tablet_max_height":0,"ocean_custom_logo_mobile_max_height":0,"ocean_header_custom_menu":"0","ocean_menu_typo_font_family":"0","ocean_menu_typo_font_subset":"","ocean_menu_typo_font_size":0,"ocean_menu_typo_font_size_tablet":0,"ocean_menu_typo_font_size_mobile":0,"ocean_menu_typo_font_size_unit":"px","ocean_menu_typo_font_weight":"","ocean_menu_typo_font_weight_tablet":"","ocean_menu_typo_font_weight_mobile":"","ocean_menu_typo_transform":"","ocean_menu_typo_transform_tablet":"","ocean_menu_typo_transform_mobile":"","ocean_menu_typo_line_height":0,"ocean_menu_typo_line_height_tablet":0,"ocean_menu_typo_line_height_mobile":0,"ocean_menu_typo_line_height_unit":"","ocean_menu_typo_spacing":0,"ocean_menu_typo_spacing_tablet":0,"ocean_menu_typo_spacing_mobile":0,"ocean_menu_typo_spacing_unit":"","ocean_menu_link_color":"","ocean_menu_link_color_hover":"","ocean_menu_link_color_active":"","ocean_menu_link_background":"","ocean_menu_link_hover_background":"","ocean_menu_link_active_background":"","ocean_menu_social_links_bg":"","ocean_menu_social_hover_links_bg":"","ocean_menu_social_links_color":"","ocean_menu_social_hover_links_color":"","ocean_disable_title":"default","ocean_disable_heading":"default","ocean_post_title":"","ocean_post_subheading":"","ocean_post_title_style":"","ocean_post_title_background_color":"","ocean_post_title_background":0,"ocean_post_title_bg_image_position":"","ocean_post_title_bg_image_attachment":"","ocean_post_title_bg_image_repeat":"","ocean_post_title_bg_image_size":"","ocean_post_title_height":0,"ocean_post_title_bg_overlay":0.5,"ocean_post_title_bg_overlay_color":"","ocean_disable_breadcrumbs":"default","ocean_breadcrumbs_color":"","ocean_breadcrumbs_separator_color":"","ocean_breadcrumbs_links_color":"","ocean_breadcrumbs_links_hover_color":"","ocean_display_footer_widgets":"default","ocean_display_footer_bottom":"default","ocean_custom_footer_template":"0","ocean_post_oembed":"","ocean_post_self_hosted_media":"","ocean_post_video_embed":"","ocean_link_format":"","ocean_link_format_target":"self","ocean_quote_format":"","ocean_quote_format_link":"post","ocean_gallery_link_images":"off","ocean_gallery_id":[],"footnotes":""},"categories":[53],"tags":[],"class_list":["post-7330","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cap","entry","has-media"],"yoast_head":"\nLa r\u00e9cup\u00e9ration - Trail & MACADAM<\/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:\/\/trailetmacadam.fr\/WP\/la-recuperation\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"La r\u00e9cup\u00e9ration - Trail & MACADAM\" \/>\n<meta property=\"og:description\" content=\"Progresser ce n’est pas s’entra\u00eener dur mais efficacement Si le but de votre entra\u00eenement course \u00e0 pied est de progresser, de ce c\u00f4t\u00e9, il n\u2019y a pas de miracle ! 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