{"id":70361,"date":"2020-05-15T15:55:06","date_gmt":"2020-05-15T14:55:06","guid":{"rendered":"https:\/\/www.wanarun.net\/blog\/?p=70361"},"modified":"2020-05-20T11:11:43","modified_gmt":"2020-05-20T10:11:43","slug":"cadence-course-a-pied","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html","title":{"rendered":"Cadence en course \u00e0 pied : comment gagner en vitesse ?"},"content":{"rendered":"\n
\"cadence<\/figure>\n\n\n\n

Pendant le confinement, il a fallu revoir ses objectifs et ses plans d’entrainement<\/a>. Avec un calendrier de courses qui continuent \u00e0 se vider de jours en jours, j’ai majoritairement utilis\u00e9 mon home trainer Tacx Neo Smart<\/a> avec l’application Zwift<\/a>.<\/p>\n\n\n\n

Au del\u00e0 du c\u00f4t\u00e9 ludique, il y a largement ce qu’il faut pour progresser en v\u00e9lo ( et sans doute en course \u00e0 pied mais je n’ai pas encore eu l’occasion de mettre en place car il me manque un tapis de course) : s\u00e9ances et plans d’entrainement enti\u00e8rement configur\u00e9s.<\/p>\n\n\n\n

Il suffit de choisir ses objectifs et ensuite de suivre le calendrier avec les diff\u00e9rentes s\u00e9ances. J’ai mis en place un plan d’entrainement cyclisme pour am\u00e9liorer ma FTP (Functional Threshold Power : puissance maximale de p\u00e9dalage si on devait traduire).<\/p>\n\n\n\n

Lors des premi\u00e8res s\u00e9ances, j’ai \u00e9t\u00e9 tr\u00e8s surpris par la complexit\u00e9 des s\u00e9ances : Cadence, puissance, dur\u00e9e des r\u00e9p\u00e9titions. Il vaut mieux faire ce type de s\u00e9ance sur un home trainer car on se concentre sur le rythme et la bonne vitesse sans avoir besoin de regarder dans tous les sens si une voiture arrive ou pas. C’est d’ailleurs l’un des grands avantages du home trainer : \u00e9viter les automobilistes sur la route !<\/p>\n\n\n\n

Ce travail en cadence a vite port\u00e9 ses fruits et je peux maintenant assez facilement tenir une s\u00e9ance entre 90 et 100 tours par minute sans probl\u00e8me alors qu’au d\u00e9but je trouvais cela assez difficile.<\/p>\n\n\n\n

Comme le sport que je pr\u00e9f\u00e8re dans le triathlon est la course \u00e0 pied. Je me suis demand\u00e9 si je pouvais appliquer ce travail de cadence en courant. D’apr\u00e8s les informations que je peux constater sur ma montre, je cours g\u00e9n\u00e9ralement \u00e0 165 ppm et d’apr\u00e8s de nombreuses \u00e9tudes, une cadence de 180 ppm serait id\u00e9al.<\/p>\n\n\n\n

Il faut donc faire un petit calcul. Si je consid\u00e8re que je vais garder la m\u00eame longueur de foul\u00e9e (apr\u00e8s une phase d’entrainement pour am\u00e9liorer ce rythme), je vais donc faire 15 pas de plus par minutes. Ma vitesse va s’am\u00e9liorer m\u00e9caniquement de presque 10%.<\/p>\n\n\n\n

Un chiffre qui n’est pas anodin puisque si vous courez \u00e0 10 km\/h, vous allez gagner un peu plus de 5 minutes sur un 10 km. <\/p>\n\n\n\n

Inutile de croire qu’on peut augmenter ce rythme autant qu’en v\u00e9lo o\u00f9 l’on peut \u00ab\u00a0facilement\u00a0\u00bb passer de 60 \u00e0 100. La plage de cadence en v\u00e9lo est beaucoup plus large qu’en course en pied.<\/p>\n\n\n\n

Ensuite j’ai observ\u00e9 ma derni\u00e8re pr\u00e9paration marathon pour voir si elle avait une impact sur ma cadence. Bien s\u00fbr, les diff\u00e9rentes s\u00e9ances (en fonction des temps de repos) peuvent avoir une influence sur la cadence mais sur les sorties longues, ma cadence est rest\u00e9e stable. Cela signifie qu’une pr\u00e9paration classique avec des s\u00e9ances de qualit\u00e9, des rythmes soutenus \u00e0 suivre, des s\u00e9ances de r\u00e9cup\u00e9ration n’ont pas d’impact r\u00e9el sur la cadence.<\/p>\n\n\n\n

Pour pouvoir l’am\u00e9liorer, il faut donc travailler sp\u00e9cifiquement cette cadence. Une partie des montres modernes sont capables d’estimer le rythme de votre foul\u00e9e. La Garmin<\/a> Fenix 6 permet de l’afficher directement sur l’\u00e9cran en quasi temps r\u00e9el.<\/p>\n\n\n\n

Pour travailler en rythme et essayez de vous rapprocher de la barri\u00e8re des 180 ppm, vous pouvez vous imposer une plage de rythme l\u00e9g\u00e8rement sup\u00e9rieure \u00e0 votre rythme moyen. Vous pouvez programmer sur Garmin Connect une alerte si vous sortez de la zone (\u00e0 l’image de ce que l’on peut faire sur l’allure<\/a> ou la fr\u00e9quence cardiaque).<\/p>\n\n\n\n

En faisant les premiers tests, j’ai r\u00e9ussi \u00e0 passer de 165 \u00e0 180 ppm et mon allure est pass\u00e9e de 5m40s\/km \u00e0 5m10s\/km (environ ce n’est pas une v\u00e9rit\u00e9 scientifique) mais en contre partie mon rythme cardiaque est \u00e9galement mont\u00e9… Je vais essayer de surveiller \u00e7a de plus pr\u00e8s et de faire une s\u00e9ance par semaine o\u00f9 je travaille plus sp\u00e9cifiquement le rythme de foul\u00e9e.<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n\n\n\n

<\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Pendant le confinement, il a fallu revoir ses objectifs et ses plans d’entrainement. Avec un calendrier de courses qui continuent \u00e0 se vider de jours en jours, j’ai majoritairement utilis\u00e9 mon home trainer Tacx Neo Smart avec l’application Zwift. Au del\u00e0 du c\u00f4t\u00e9 ludique, il y a largement ce qu’il faut pour progresser en v\u00e9lo […]<\/p>\n","protected":false},"author":1,"featured_media":70372,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"\nCadence en course \u00e0 pied : comment gagner en vitesse ?<\/title>\n<meta name=\"description\" content=\"Cadence ou rythme en course \u00e0 pied : Comment travailler cette\" \/>\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\/cadence-course-a-pied-70361.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Cadence en course \u00e0 pied : comment gagner en vitesse ?\" \/>\n<meta property=\"og:description\" content=\"Cadence ou rythme en course \u00e0 pied : Comment travailler cette\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html\" \/>\n<meta property=\"og:site_name\" content=\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\" \/>\n<meta property=\"article:publisher\" content=\"https:\/\/www.facebook.com\/wanarun\/\" \/>\n<meta property=\"article:published_time\" content=\"2020-05-15T14:55:06+00:00\" \/>\n<meta property=\"article:modified_time\" content=\"2020-05-20T10:11:43+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1080\" \/>\n\t<meta property=\"og:image:height\" content=\"716\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"Manu\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\/\/schema.org\",\"@graph\":[{\"@type\":\"Organization\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\",\"name\":\"Wanarun\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"sameAs\":[\"https:\/\/www.instagram.com\/wanarunnet\/\",\"https:\/\/www.youtube.com\/user\/wanarunnet\",\"https:\/\/www.facebook.com\/wanarun\/\",\"https:\/\/twitter.com\/wanarun\"],\"logo\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg\",\"width\":1196,\"height\":1082,\"caption\":\"Wanarun\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/\"}},{\"@type\":\"WebSite\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\",\"url\":\"https:\/\/www.wanarun.net\/blog\/\",\"name\":\"Wanarun, le blog du running, du trail et de la course \u00e0 pied\",\"description\":\"Informations, remarques, avis, conseils sur la course \u00e0 pied.\",\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"potentialAction\":[{\"@type\":\"SearchAction\",\"target\":{\"@type\":\"EntryPoint\",\"urlTemplate\":\"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}\"},\"query-input\":\"required name=search_term_string\"}],\"inLanguage\":\"fr-FR\"},{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#primaryimage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg\",\"width\":1080,\"height\":716},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html\",\"name\":\"Cadence en course \u00e0 pied : comment gagner en vitesse ?\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#primaryimage\"},\"datePublished\":\"2020-05-15T14:55:06+00:00\",\"dateModified\":\"2020-05-20T10:11:43+00:00\",\"description\":\"Cadence ou rythme en course \u00e0 pied : Comment travailler cette\",\"breadcrumb\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Cadence en course \u00e0 pied : comment gagner en vitesse ?\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#webpage\"},\"author\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771\"},\"headline\":\"Cadence en course \u00e0 pied : comment gagner en vitesse ?\",\"datePublished\":\"2020-05-15T14:55:06+00:00\",\"dateModified\":\"2020-05-20T10:11:43+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#webpage\"},\"wordCount\":674,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg\",\"articleSection\":[\"Entrainement\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#respond\"]}]},{\"@type\":\"Person\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771\",\"name\":\"Manu\",\"image\":{\"@type\":\"ImageObject\",\"inLanguage\":\"fr-FR\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/image\/\",\"url\":\"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g\",\"contentUrl\":\"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g\",\"caption\":\"Manu\"},\"sameAs\":[\"https:\/\/www.wanarun.net\"],\"url\":\"https:\/\/www.wanarun.net\/blog\/author\/admin\"}]}<\/script>\n<!-- \/ Yoast SEO plugin. -->","yoast_head_json":{"title":"Cadence en course \u00e0 pied : comment gagner en vitesse ?","description":"Cadence ou rythme en course \u00e0 pied : Comment travailler cette","robots":{"index":"index","follow":"follow","max-snippet":"max-snippet:-1","max-image-preview":"max-image-preview:large","max-video-preview":"max-video-preview:-1"},"canonical":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html","og_locale":"fr_FR","og_type":"article","og_title":"Cadence en course \u00e0 pied : comment gagner en vitesse ?","og_description":"Cadence ou rythme en course \u00e0 pied : Comment travailler cette","og_url":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html","og_site_name":"Wanarun, le blog du running, du trail et de la course \u00e0 pied","article_publisher":"https:\/\/www.facebook.com\/wanarun\/","article_published_time":"2020-05-15T14:55:06+00:00","article_modified_time":"2020-05-20T10:11:43+00:00","og_image":[{"width":1080,"height":716,"url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg","type":"image\/jpeg"}],"twitter_misc":{"\u00c9crit par":"Manu","Dur\u00e9e de lecture estim\u00e9e":"3 minutes"},"schema":{"@context":"https:\/\/schema.org","@graph":[{"@type":"Organization","@id":"https:\/\/www.wanarun.net\/blog\/#organization","name":"Wanarun","url":"https:\/\/www.wanarun.net\/blog\/","sameAs":["https:\/\/www.instagram.com\/wanarunnet\/","https:\/\/www.youtube.com\/user\/wanarunnet","https:\/\/www.facebook.com\/wanarun\/","https:\/\/twitter.com\/wanarun"],"logo":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2018\/03\/logo-wanarun.jpg","width":1196,"height":1082,"caption":"Wanarun"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/logo\/image\/"}},{"@type":"WebSite","@id":"https:\/\/www.wanarun.net\/blog\/#website","url":"https:\/\/www.wanarun.net\/blog\/","name":"Wanarun, le blog du running, du trail et de la course \u00e0 pied","description":"Informations, remarques, avis, conseils sur la course \u00e0 pied.","publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"potentialAction":[{"@type":"SearchAction","target":{"@type":"EntryPoint","urlTemplate":"https:\/\/www.wanarun.net\/blog\/?s={search_term_string}"},"query-input":"required name=search_term_string"}],"inLanguage":"fr-FR"},{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#primaryimage","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg","width":1080,"height":716},{"@type":"WebPage","@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#webpage","url":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html","name":"Cadence en course \u00e0 pied : comment gagner en vitesse ?","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#primaryimage"},"datePublished":"2020-05-15T14:55:06+00:00","dateModified":"2020-05-20T10:11:43+00:00","description":"Cadence ou rythme en course \u00e0 pied : Comment travailler cette","breadcrumb":{"@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Cadence en course \u00e0 pied : comment gagner en vitesse ?"}]},{"@type":"Article","@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#article","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#webpage"},"author":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771"},"headline":"Cadence en course \u00e0 pied : comment gagner en vitesse ?","datePublished":"2020-05-15T14:55:06+00:00","dateModified":"2020-05-20T10:11:43+00:00","mainEntityOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#webpage"},"wordCount":674,"commentCount":0,"publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#primaryimage"},"thumbnailUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/05\/cadence-course-a-pied.jpg","articleSection":["Entrainement"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.wanarun.net\/blog\/cadence-course-a-pied-70361.html#respond"]}]},{"@type":"Person","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771","name":"Manu","image":{"@type":"ImageObject","inLanguage":"fr-FR","@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/image\/","url":"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g","contentUrl":"https:\/\/secure.gravatar.com\/avatar\/717b7c28298e2900c61bceb611a4918a?s=96&d=mm&r=g","caption":"Manu"},"sameAs":["https:\/\/www.wanarun.net"],"url":"https:\/\/www.wanarun.net\/blog\/author\/admin"}]}},"_links":{"self":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/70361"}],"collection":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/users\/1"}],"replies":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/comments?post=70361"}],"version-history":[{"count":2,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/70361\/revisions"}],"predecessor-version":[{"id":70373,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/70361\/revisions\/70373"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media\/70372"}],"wp:attachment":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media?parent=70361"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/categories?post=70361"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/tags?post=70361"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}