{"id":1908,"date":"2009-05-24T15:34:34","date_gmt":"2009-05-24T13:34:34","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=1908"},"modified":"2009-05-24T15:40:53","modified_gmt":"2009-05-24T13:40:53","slug":"plans-dentrainement-le-grand-decryptage-chap-2-bis","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/plans-dentrainement-le-grand-decryptage-chap-2-bis-1908.html","title":{"rendered":"Plans d’entra\u00eenement – Le Grand D\u00e9cryptage – Chap 2 Bis …"},"content":{"rendered":"

Et bien voil\u00e0, je viens de relire les articles que j’ai d\u00e9j\u00e0 r\u00e9dig\u00e9s et je m’aper\u00e7ois avec effarement que j’ai omis une foultitude de choses. R\u00e9sumer en quelques articles l’entra\u00eenement au running alors que celui-ci fait l’objet de moults ouvrages pass\u00e9s, pr\u00e9sents et \u00e0 venir n’est pas chose ais\u00e9e et parfois\u00a0la volont\u00e9 de simplifier\u00a0devient l’ennemie de l’exhaustivit\u00e9. Pour ne plus y revenir, quelques trucs en vrac qui me traversent l’esprit :<\/p>\n

– L’entra\u00eenement ce n’est pas courir le maximum de kilom\u00e8tres par semaine ou mois. Voir plus bas. Si certaines pr\u00e9parations \u00e0 des courses de longue dur\u00e9e n\u00e9cessitent de manger du bitume, c’est loin d’\u00eatre le cas pour la plupart des comp\u00e9titions. Un \u00e9chauffement de 20 minutes suivi de 3000m en fractionn\u00e9 (ex : 3 x 1 km) puis un l\u00e9ger d\u00e9crassage peut apporter bien plus que de courir 30 km.<\/p>\n

– On a vu qu’\u00e0 la VMA<\/a> (d\u00e9sign\u00e9e par \u00ab\u00a0100% de VMA\u00a0\u00bb dans les magazines), la fr\u00e9quence cardiaque est \u00e0 sa FCM. Cette relation n’est pas vraie \u00e0 l’arr\u00eat. En effet, \u00e0 0% de VMA, le coeur bat toujours, sinon je pense qu’un appel d’urgence au SAMU s’impose. Plus s\u00e9rieusement, la relation entre VMA et FCM est\u00a0quand m\u00eame sch\u00e9matiquement\u00a0une relation de proportionnalit\u00e9.<\/p>\n

– Les muscles poss\u00e8dent plusieurs types de fibres (IA, IIA, IIB …) qu’on a l’habitude de classer en deux cat\u00e9gories : lentes et rapides. L’aptitude \u00e0 l’effort prolong\u00e9 est li\u00e9 au pourcentage de fibres lentes. L’entra\u00eenement peut permettre aux fibres de changer de cat\u00e9gorie et donc d’adapter la musculature aux n\u00e9cessit\u00e9s du sport pratiqu\u00e9.<\/p>\n

– On a vu l’importance de l’oxyg\u00e8ne dans toutes nos affaires de running. Surtout la relation entre VO2Max et FCM. Et bien, la respiration \u00e7a se ma\u00eetrise et \u00e7a se modifie aussi avec l’entra\u00eenement : coordination avec le geste sportif, efficacit\u00e9 des muscles respiratoires …<\/p>\n

– L’entra\u00eenement ne peut se contenter d’une r\u00e9p\u00e9tition \u00e0 l’infini d’un m\u00eame exercice par trop r\u00e9gulier du style, je cours une heure tous les dimanches \u00e0 11 \u00e0 l’heure. Le r\u00e9sultat ne pourrait \u00eatre alors que la capacit\u00e9 \u00e0 courir \u00e0 cette vitesse durant ce temps. L’entra\u00eenement se doit d’\u00eatre vari\u00e9 et de proposer des exercices de dur\u00e9e, de vitesse, de r\u00e9sistance … variables. On le verra largement par la suite.<\/p>\n

J’ai sans doute encore oubli\u00e9 d’autres choses importantes mais il me para\u00eet plus que temps de rentrer r\u00e9ellement dans le vif du sujet et de commencer le d\u00e9cryptage des plans d’entra\u00eenement classiques. Pour commencer, le plan \u00ab\u00a0d\u00e9butant\u00a0\u00bb. Rendez-vous d’ici le milieu de la semaine.<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Et bien voil\u00e0, je viens de relire les articles que j’ai d\u00e9j\u00e0 r\u00e9dig\u00e9s et je m’aper\u00e7ois avec effarement que j’ai omis une foultitude de choses. R\u00e9sumer en quelques articles l’entra\u00eenement au running alors que celui-ci fait l’objet de moults ouvrages pass\u00e9s, pr\u00e9sents et \u00e0 venir n’est pas chose ais\u00e9e et parfois\u00a0la volont\u00e9 de simplifier\u00a0devient l’ennemie […]<\/p>\n","protected":false},"author":21,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[204,208,209,187,90],"yoast_head":"\nPlans d'entra\u00eenement - Le Grand D\u00e9cryptage - Chap 2 Bis ...<\/title>\n<meta name=\"description\" content=\"Et bien voil\u00e0, je viens de relire les articles que j'ai d\u00e9j\u00e0 r\u00e9dig\u00e9s et je m'aper\u00e7ois avec effarement que j'ai omis une foultitude de choses. 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