{"id":53513,"date":"2017-03-08T14:24:00","date_gmt":"2017-03-08T13:24:00","guid":{"rendered":"http:\/\/www.wanarun.net\/blog\/?p=53513"},"modified":"2017-03-06T14:33:44","modified_gmt":"2017-03-06T13:33:44","slug":"utiliser-surcompensation-optimiser-echeance","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/utiliser-surcompensation-optimiser-echeance-53513.html","title":{"rendered":"Utiliser la surcompensation pour optimiser votre \u00e9ch\u00e9ance"},"content":{"rendered":"<p class=\"p1\"><img loading=\"lazy\" class=\"alignleft size-thumbnail wp-image-53516\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/03\/surcompensation-course-pied-150x150.jpg\" alt=\"\" width=\"150\" height=\"150\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/03\/surcompensation-course-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/03\/surcompensation-course-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/>Voil\u00e0 encore un mot qui sort du vocabulaire tr\u00e8s sp\u00e9cifique de la course \u00e0 pied et qui peut vous semblez compl\u00e8tement \u00e9tranger. Pourtant la surcompensation est un m\u00e9canisme simple. Si vous avez d\u00e9j\u00e0 suivi un plan d\u2019<a href=\"\/blog\/plan-d-entrainement-comment-lire-entre-les-lignes-17508.html\"target=\"_top\" title=\"entrainement\" >entrainement<\/a> pour pr\u00e9parer une \u00e9ch\u00e9ance, vous avez sans doute d\u00e9j\u00e0 \u00e9prouv\u00e9 ce ph\u00e9nom\u00e8ne. Mais il est parfois int\u00e9ressant de comprendre comment ils s\u2019articulent.<\/p>\n<p class=\"p1\">La surcompensation est juste un savant m\u00e9lange entre entrainement et r\u00e9cup\u00e9ration. Le but \u00e9tant d\u2019\u00eatre dans un \u00e9tat de forme optimal le jour de la comp\u00e9tition. L\u2019entraineur doit souvent pr\u00e9parer son athl\u00e8te pour \u00eatre au top un jour pr\u00e9cis. On parle alors du pic de forme, pour certains athl\u00e8tes il peut y avoir une phase de pr\u00e9paration de plusieurs mois pour obtenir le pic de forme (parfois un seul dans une saison compl\u00e8te).<\/p>\n<p class=\"p1\">Pour vous cela sera plus simple, vous \u00eates inscrits \u00e0 une course et vous allez faire en sorte d\u2019\u00eatre en forme ce jour l\u00e0 mais vous allez peut \u00eatre faire 3, 4, 5 courses par an (voire plus)<\/p>\n<p class=\"p1\">Pour faire simple,<span class=\"Apple-converted-space\">\u00a0 <\/span>dans le cas d\u2019un coureur amateur comme vous et moi, il faut consid\u00e9rer les 2 \/ 3 semaines avant la course.<\/p>\n<p class=\"p1\">Le but est de fatiguer le corps un peu plus que d\u2019habitude en augmentant le volume de kilom\u00e8tres ou la difficult\u00e9 de vos s\u00e9ances d\u2019entrainement pendant les semaines qui pr\u00e9c\u00e8dent et ensuite de laisser le corps se reposer en diminuant le volume et l\u2019intensit\u00e9 quelques jours avant la comp\u00e9tition.<\/p>\n<p class=\"p1\">Vous allez alors pousser le corps dans ses retranchements et lui offrir un repos salvateurs, il n\u2019en sera que meilleur le jour de la comp\u00e9tition. On utilise parfois l\u2019expression \u00ab\u00a0faire du jus\u00a0\u00bb.<\/p>\n<p class=\"p1\">Si vous observez les plans d\u2019entrainement, vous pourrez voir que les semaines pr\u00e9c\u00e9dent la comp\u00e9tition sont toujours tr\u00e8s l\u00e9g\u00e8res.<\/p>\n<p class=\"p1\">C\u2019est tr\u00e8s bien de suivre un plan d\u2019entrainement si votre emploi du temps le permet mais je pense qu\u2019il est important de conna\u00eetre les grandes id\u00e9es qui se cachent derri\u00e8re ces tableaux parfois un peu obscure.<\/p>\n","protected":false},"excerpt":{"rendered":"<a href=\"https:\/\/www.wanarun.net\/blog\/utiliser-surcompensation-optimiser-echeance-53513.html\"><img width=\"150\" height=\"150\" src=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/03\/surcompensation-course-pied-150x150.jpg\" class=\"alignleft tfe wp-post-image\" alt=\"\" loading=\"lazy\" srcset=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/03\/surcompensation-course-pied-150x150.jpg 150w, https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2017\/03\/surcompensation-course-pied-100x100.jpg 100w\" sizes=\"(max-width: 150px) 100vw, 150px\" \/><\/a><p>Voil\u00e0 encore un mot qui sort du vocabulaire tr\u00e8s sp\u00e9cifique de la course \u00e0 pied et qui peut vous semblez compl\u00e8tement \u00e9tranger. Pourtant la surcompensation est un m\u00e9canisme simple. Si vous avez d\u00e9j\u00e0 suivi un plan d\u2019entrainement pour pr\u00e9parer une \u00e9ch\u00e9ance, vous avez sans doute d\u00e9j\u00e0 \u00e9prouv\u00e9 ce ph\u00e9nom\u00e8ne. Mais il est parfois int\u00e9ressant de [&hellip;]<\/p>\n","protected":false},"author":23,"featured_media":53516,"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>Utiliser la surcompensation pour optimiser votre \u00e9ch\u00e9ance<\/title>\n<meta name=\"description\" content=\"Voil\u00e0 encore un mot qui sort du vocabulaire tr\u00e8s sp\u00e9cifique de la course \u00e0 pied et qui peut vous semblez compl\u00e8tement \u00e9tranger. Pourtant la\" \/>\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\/utiliser-surcompensation-optimiser-echeance-53513.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Utiliser la surcompensation pour optimiser votre \u00e9ch\u00e9ance\" \/>\n<meta property=\"og:description\" content=\"Voil\u00e0 encore un mot qui sort du vocabulaire tr\u00e8s sp\u00e9cifique de la course \u00e0 pied et qui peut vous semblez compl\u00e8tement \u00e9tranger. 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