{"id":51120,"date":"2016-08-19T22:39:00","date_gmt":"2016-08-19T21:39:00","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=51120"},"modified":"2016-08-19T22:39:00","modified_gmt":"2016-08-19T21:39:00","slug":"mieux-gerer-entrainement","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/mieux-gerer-entrainement-51120.html","title":{"rendered":"mieux g\u00e9rer son entrainement"},"content":{"rendered":"<p><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-51147\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/08\/mieux-gerer-entrainement-150x150.jpg\" alt=\"mieux-gerer-entrainement\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/08\/mieux-gerer-entrainement-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/08\/mieux-gerer-entrainement-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>Un marathon, un trail, vous \u00eates peut \u00eatre en train de pr\u00e9parer une \u00e9ch\u00e9ance importante ou vous avez simplement envie de vous faire plaisir en vous donnant des objectifs r\u00e9alisables. Si vous \u00eates comme moi, vous n&rsquo;aimez pas ou vous n&rsquo;arrivez pas \u00e0 suivre un plan d&rsquo;<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a>. Si vous arrivez \u00e0 suivre un plan d&rsquo;entrainement adapt\u00e9 \u00e0 votre condition suite \u00e0 un test <a href=\"\/tableau-calcul-vma\/\"target=\"_top\" title=\"VMA\" >VMA<\/a> et un suivi personnalis\u00e9 par un coach alors je vous f\u00e9licite c&rsquo;est sans doute la meilleure fa\u00e7on de se pr\u00e9parer. Mais les contraintes font que parfois il faut faire avec les al\u00e9as de la vie.<\/p>\n<p>Il faut donc bien comprendre son corps et savoir bien l&rsquo;utiliser. En particulier, la notion de fatigue et donc par cons\u00e9quent adapter les p\u00e9riodes de repos.<\/p>\n<p>Plus la s\u00e9ance que vous venez de faire est intense, plus il faudra r\u00e9cup\u00e9rer. Si vous enchainez trop de s\u00e9ances difficiles, vous cassez des fibres musculaires. Les p\u00e9riodes de r\u00e9cup\u00e9ration sont l\u00e0 pour vous reposer de la fatigue mais surtout pour reconstruire la fibre musculaire et \u00e9liminer l&rsquo;acide lactique que vous avez produit. L&rsquo;hydratation joue un r\u00f4le important dans ses processus.<\/p>\n<p>Il faut augmenter progressivement les charges d&rsquo;entrainements : intensit\u00e9 des <a href=\"\/blog\/je-fractionne-tu-fractionnes-seance-de-fractionnes-324.html\"target=\"_top\" title=\"fractionn\u00e9\" >fractionn\u00e9s<\/a> et longueur des sorties. Tout en g\u00e9rant les p\u00e9riodes de r\u00e9cup\u00e9ration, Si vous n&rsquo;avez pas suffisamment r\u00e9cup\u00e9r\u00e9 (vous pouvez le constater dans vos sensations sur le footing suivant), vous devez rester dans une intensit\u00e9 proche de cette derni\u00e8re s\u00e9ance et vous n&rsquo;augmenterez que si vous sentez que la phase de r\u00e9cup\u00e9ration a \u00e9t\u00e9 suffisante.<\/p>\n<p>De nos jours, les montres de running propose des informations de r\u00e9cup\u00e9rations. Par exp\u00e9rience, je consulte l&rsquo;information et c&rsquo;est en g\u00e9n\u00e9ral assez juste. Typiquement une grosse s\u00e9ance de fractionn\u00e9s donne en g\u00e9n\u00e9ral une p\u00e9riode de r\u00e9cup\u00e9ration entre 40 et 50 heures. Un footing plus classique demande entre 20 et 25 heures de r\u00e9cup\u00e9ration. Les donn\u00e9es sont donc assez logique.<\/p>\n<p>Idem pour la phase de r\u00e9cup\u00e9ration, le <a href=\"\/blog\/test\/montre-gps\/garmin\"target=\"_top\" title=\"montre garmin\" >Garmin<\/a> Fenix 3, par exemple, donne une information sur la qualit\u00e9 de la r\u00e9cup\u00e9ration lors de l&rsquo;entrainement qui suit, \u00e0 partir de la qualit\u00e9 des premi\u00e8res foul\u00e9es et de votre fr\u00e9quence cardiaque.<\/p>\n<p>Alors que certains trouvent que les montres de sport sont des gadgets, je peux vous assurer que bien utiliser elles permettent vraiment d&rsquo;optimiser les phases d&rsquo;entrainement et d&rsquo;ajuster au mieux vos performances.<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/mieux-gerer-entrainement-51120.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/08\/mieux-gerer-entrainement-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/08\/mieux-gerer-entrainement-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2016\/08\/mieux-gerer-entrainement-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Un marathon, un trail, vous \u00eates peut \u00eatre en train de pr\u00e9parer une \u00e9ch\u00e9ance importante ou vous avez simplement envie de vous faire plaisir en vous donnant des objectifs r\u00e9alisables. Si vous \u00eates comme moi, vous n&rsquo;aimez pas ou vous n&rsquo;arrivez pas \u00e0 suivre un plan d&rsquo;entrainement. Si vous arrivez \u00e0 suivre un plan d&rsquo;entrainement [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":51147,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v18.9 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>mieux g\u00e9rer son entrainement<\/title>\n<meta name=\"description\" content=\"Un marathon, un trail, vous \u00eates peut \u00eatre en train de pr\u00e9parer une \u00e9ch\u00e9ance importante ou vous avez simplement envie de vous faire plaisir en vous\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.wanarun.net\/blog\/mieux-gerer-entrainement-51120.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta 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