{"id":70823,"date":"2020-09-21T08:51:58","date_gmt":"2020-09-21T07:51:58","guid":{"rendered":"https:\/\/www.wanarun.net\/blog\/?p=70823"},"modified":"2020-09-21T08:51:58","modified_gmt":"2020-09-21T07:51:58","slug":"run-bike-a-lentrainement","status":"publish","type":"post","link":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html","title":{"rendered":"Run & Bike \u00e0 l’entrainement"},"content":{"rendered":"\n

Sans objectif et sans plan d’entrainement<\/a>, on fait parfois de belles d\u00e9couvertes. L’autre jour, avec un ami, on s’est lanc\u00e9 l’id\u00e9e de faire un marathon \u00e0 deux ensemble sous la forme d’un Run & Bike. L’id\u00e9e c’\u00e9tait de se relayer \u00e0 deux sur 42 kilom\u00e8tres. <\/p>\n\n\n\n

Quelques jours avant, j’ai commenc\u00e9 \u00e0 me poser des questions sur ce format : Quel type de v\u00e9lo utiliser ? Comment d\u00e9couper la distance ? Sur quel parcours aller ? <\/p>\n\n\n\n

\"Run<\/figure>\n\n\n\n

Assez vite je me suis rendu compte que j’allais faire un semi-marathon en fractionn\u00e9s<\/a> long avec des long temps de r\u00e9cup\u00e9ration. Pour le v\u00e9lo, rien de performant, il faut r\u00e9ussir \u00e0 tenir l’allure<\/a> d’une personne qui court bien et \u00eatre \u00e0 l’aise pour la r\u00e9cup\u00e9ration. J’ai pris le v\u00e9lo de ma femme (ne lui dites pas, elle n’a pas vu), un v\u00e9lo de ville avec une position assez droite et surtout un panier sur le porte-bagage pour mettre plein de choses facilement accessible : casquettes, gourdes, gels, barres de c\u00e9r\u00e9ales,… Cela permet de courir avec le strict minimum et ne pas s’alourdir inutilement. <\/p>\n\n\n\n

La d\u00e9coupe du kilom\u00e8trage <\/h2>\n\n\n\n

On \u00e9tait finalement d’accord sans m\u00eame en avoir parler : 4 x 5000 m\u00e8tres et quelques adaptations pour faire les 2 kilom\u00e8tres en plus. J’ai bien tente de propos\u00e9 de prendre le d\u00e9part en mode Ekiden mais mon pote n’\u00e9tait pas d’accord (moi 5+5+5 km et lui 10+10+7). Je n’ai toujours pas compris pourquoi…<\/p>\n\n\n\n

Finalement j’ai fait 5+5+5+6 et mon pote a fait 5+5+6+5 apr\u00e8s il existe plein de possibilit\u00e9s avec des 7×3000 m\u00e8tres par exemple. <\/p>\n\n\n\n

A la diff\u00e9rence d’une s\u00e9ance de fractionn\u00e9s, les temps de r\u00e9cup\u00e9ration sont plus longs (enfin \u00e7a va surtout d\u00e9pendre de la diff\u00e9rence de niveaux entre vous et votre pote) puisque en gros vous allez faire 5 km en course \u00e0 pied et 5 km en v\u00e9lo en mode assez cool. On a fait des relais entre 20 et 25 minutes en moyenne.<\/p>\n\n\n\n

Le parcours<\/h2>\n\n\n\n

L’id\u00e9al c’est la piste cyclable, c’est ce que nous avons choisi. J’ai la chance d’avoir des belles pistes cyclables autour de chez moi avec la possibilit\u00e9 de faire des centaines de kilom\u00e8tres sans croiser une voiture. Nous avons choisi mon parcours semi-marathon en bord de Meurthe. Cela permet de faire des dizaines de kilom\u00e8tres sans le moindre d\u00e9nivel\u00e9. On a fait 2 boucles de 21 kilom\u00e8tres.<\/p>\n\n\n\n

L’entrainement<\/h2>\n\n\n\n

Commte lors d’un Ekiden<\/a> quand on court en relais, on essaye de faire au mieux pour l’autre et finalement on h\u00e9site pas \u00e0 prendre du rythme sur 5 kilom\u00e8tres. Avec une philosophie simple, plus je vais vite moins \u00e7a dure longtemps. <\/p>\n\n\n\n

Le moment le plus difficile (les triahtl\u00e8tes comprendront), c’est la reprise de la course \u00e0 pied juste apr\u00e8s le changement, il y a 300-400 m\u00e8tres un peu compliqu\u00e9 o\u00f9 il faut retrouver sa foul\u00e9e et son rythme.<\/p>\n\n\n\n

Au final, j’ai encaiss\u00e9 4×5000 m\u00e8tres avec un excellent rythme et on fait un marathon en 3h20. Une s\u00e9ance productive (dixit ma Garmin Fenix 6<\/a>) et finalement assez ludique<\/p>\n\n\n\n

Sentiments<\/h2>\n\n\n\n

Une s\u00e9ance d’entrainement sympathique, on a pass\u00e9 un bon moment et on s’est bien entrain\u00e9. Et surtout, on s’est dit qu’on recommencerait une autre fois. <\/p>\n","protected":false},"excerpt":{"rendered":"\"\"<\/a>

Sans objectif et sans plan d’entrainement, on fait parfois de belles d\u00e9couvertes. L’autre jour, avec un ami, on s’est lanc\u00e9 l’id\u00e9e de faire un marathon \u00e0 deux ensemble sous la forme d’un Run & Bike. L’id\u00e9e c’\u00e9tait de se relayer \u00e0 deux sur 42 kilom\u00e8tres. Quelques jours avant, j’ai commenc\u00e9 \u00e0 me poser des questions […]<\/p>\n","protected":false},"author":1,"featured_media":70824,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":[],"categories":[16],"tags":[],"yoast_head":"\nRun & Bike \u00e0 l'entrainement<\/title>\n<meta name=\"description\" content=\"Sans objectif et sans plan d'entrainement, on fait parfois de belles d\u00e9couvertes. L'autre jour, avec un ami, on s'est lanc\u00e9 l'id\u00e9e de faire un marathon \u00e0\" \/>\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\/run-bike-a-lentrainement-70823.html\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Run & Bike \u00e0 l'entrainement\" \/>\n<meta property=\"og:description\" content=\"Sans objectif et sans plan d'entrainement, on fait parfois de belles d\u00e9couvertes. L'autre jour, avec un ami, on s'est lanc\u00e9 l'id\u00e9e de faire un marathon \u00e0\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.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=\"2020-09-21T07:51:58+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"1200\" \/>\n\t<meta property=\"og:image:height\" content=\"657\" \/>\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\/run-bike-a-lentrainement-70823.html#primaryimage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg\",\"contentUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg\",\"width\":1200,\"height\":657,\"caption\":\"su\/all su\/17 su\/17\/road OXYGEN OXYGEN ROUBAIX SWONER SWONER9900 TWONER TWONER9900 AOXSOA AOXSOA9900 AOXSOK AOXSOK9900\"},{\"@type\":\"WebPage\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#webpage\",\"url\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html\",\"name\":\"Run & Bike \u00e0 l'entrainement\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#website\"},\"primaryImageOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#primaryimage\"},\"datePublished\":\"2020-09-21T07:51:58+00:00\",\"dateModified\":\"2020-09-21T07:51:58+00:00\",\"description\":\"Sans objectif et sans plan d'entrainement, on fait parfois de belles d\u00e9couvertes. L'autre jour, avec un ami, on s'est lanc\u00e9 l'id\u00e9e de faire un marathon \u00e0\",\"breadcrumb\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#breadcrumb\"},\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"ReadAction\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html\"]}]},{\"@type\":\"BreadcrumbList\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#breadcrumb\",\"itemListElement\":[{\"@type\":\"ListItem\",\"position\":1,\"name\":\"Run & Bike \u00e0 l’entrainement\"}]},{\"@type\":\"Article\",\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#article\",\"isPartOf\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#webpage\"},\"author\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771\"},\"headline\":\"Run & Bike \u00e0 l’entrainement\",\"datePublished\":\"2020-09-21T07:51:58+00:00\",\"dateModified\":\"2020-09-21T07:51:58+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#webpage\"},\"wordCount\":545,\"commentCount\":0,\"publisher\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/#organization\"},\"image\":{\"@id\":\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#primaryimage\"},\"thumbnailUrl\":\"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg\",\"articleSection\":[\"Entrainement\"],\"inLanguage\":\"fr-FR\",\"potentialAction\":[{\"@type\":\"CommentAction\",\"name\":\"Comment\",\"target\":[\"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.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":"Run & Bike \u00e0 l'entrainement","description":"Sans objectif et sans plan d'entrainement, on fait parfois de belles d\u00e9couvertes. L'autre jour, avec un ami, on s'est lanc\u00e9 l'id\u00e9e de faire un marathon \u00e0","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\/run-bike-a-lentrainement-70823.html","og_locale":"fr_FR","og_type":"article","og_title":"Run & Bike \u00e0 l'entrainement","og_description":"Sans objectif et sans plan d'entrainement, on fait parfois de belles d\u00e9couvertes. L'autre jour, avec un ami, on s'est lanc\u00e9 l'id\u00e9e de faire un marathon \u00e0","og_url":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.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":"2020-09-21T07:51:58+00:00","og_image":[{"width":1200,"height":657,"url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.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\/run-bike-a-lentrainement-70823.html#primaryimage","url":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg","contentUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg","width":1200,"height":657,"caption":"su\/all su\/17 su\/17\/road OXYGEN OXYGEN ROUBAIX SWONER SWONER9900 TWONER TWONER9900 AOXSOA AOXSOA9900 AOXSOK AOXSOK9900"},{"@type":"WebPage","@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#webpage","url":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html","name":"Run & Bike \u00e0 l'entrainement","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/#website"},"primaryImageOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#primaryimage"},"datePublished":"2020-09-21T07:51:58+00:00","dateModified":"2020-09-21T07:51:58+00:00","description":"Sans objectif et sans plan d'entrainement, on fait parfois de belles d\u00e9couvertes. L'autre jour, avec un ami, on s'est lanc\u00e9 l'id\u00e9e de faire un marathon \u00e0","breadcrumb":{"@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#breadcrumb"},"inLanguage":"fr-FR","potentialAction":[{"@type":"ReadAction","target":["https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html"]}]},{"@type":"BreadcrumbList","@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#breadcrumb","itemListElement":[{"@type":"ListItem","position":1,"name":"Run & Bike \u00e0 l’entrainement"}]},{"@type":"Article","@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#article","isPartOf":{"@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#webpage"},"author":{"@id":"https:\/\/www.wanarun.net\/blog\/#\/schema\/person\/bfb3bc166306771639fdc2bc6ac79771"},"headline":"Run & Bike \u00e0 l’entrainement","datePublished":"2020-09-21T07:51:58+00:00","dateModified":"2020-09-21T07:51:58+00:00","mainEntityOfPage":{"@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#webpage"},"wordCount":545,"commentCount":0,"publisher":{"@id":"https:\/\/www.wanarun.net\/blog\/#organization"},"image":{"@id":"https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.html#primaryimage"},"thumbnailUrl":"https:\/\/www.wanarun.net\/blog\/wp-content\/uploads\/2020\/09\/run-bike-entrainement.jpg","articleSection":["Entrainement"],"inLanguage":"fr-FR","potentialAction":[{"@type":"CommentAction","name":"Comment","target":["https:\/\/www.wanarun.net\/blog\/run-bike-a-lentrainement-70823.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\/70823"}],"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=70823"}],"version-history":[{"count":1,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/70823\/revisions"}],"predecessor-version":[{"id":70825,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/posts\/70823\/revisions\/70825"}],"wp:featuredmedia":[{"embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media\/70824"}],"wp:attachment":[{"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/media?parent=70823"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/categories?post=70823"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/www.wanarun.net\/blog\/wp-json\/wp\/v2\/tags?post=70823"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}