{"id":579,"date":"2018-01-02T12:59:25","date_gmt":"2018-01-02T11:59:25","guid":{"rendered":"https:\/\/www.overstims.com\/conseil\/planification-d-une-cyclo-sportive-sur-terrain-montagneux\/"},"modified":"2018-11-20T10:24:42","modified_gmt":"2018-11-20T09:24:42","slug":"planification-d-une-cyclo-sportive-sur-terrain-montagneux","status":"publish","type":"post","link":"https:\/\/www.overstims.com\/conseil\/planification-d-une-cyclo-sportive-sur-terrain-montagneux\/","title":{"rendered":"Planification d’une cyclo sportive sur terrain montagneux"},"content":{"rendered":"

Les objectifs :<\/h2>\n

\u2022 Planification d\u2019un objectif sur 2 cycles de 4 semaines.
\n\u2022 D\u00e9veloppement des capacit\u00e9s en montagne<\/p>\n

D\u00e9finition des allures d\u2019entra\u00eenement :<\/h2>\n
\n\n\n\n\t\n\n\t\n\t\n\t\n\t\n\t\n\t
INTENSITES<\/th>Zone d'intensit\u00e9 1 <\/th>Zone d'intensit\u00e9 2<\/th>Zone d'intensit\u00e9 3<\/th>Zone d'intensit\u00e9 4<\/th>Zone d'intensit\u00e9 5 <\/th>Zone d'intensit\u00e9 6<\/th>Zone d'intensit\u00e9 7<\/th>\n<\/tr>\n<\/thead>\n
MOTS CLES<\/td>ENDURANCE DE BASE<\/td>TEMPO<\/td>ALLURE COMPETITION<\/td>PUISSANCE AEROBIE<\/td>PMA<\/td>SPRINT LONG<\/td>SPRINT COURT<\/td>\n<\/tr>\n
EFFORT<\/td>LEGER<\/td>SOUTENU<\/td>TEMPO<\/td>SEUL ANAEROBIE<\/td>MAXIMUM<\/td>LACTIQUE<\/td>ALACTIQUE<\/td>\n<\/tr>\n
FREQUENCE CARDIAQUE<\/td>< 70% FCM<\/td>70 \u00e0 85% FCM<\/td>85 \u00e0 92% FCM<\/td>92 \u00e0 97% FCM<\/td>97 \u00e0 100% FCM<\/td>Non-utilis\u00e9e<\/td>Non-utilis\u00e9e<\/td>\n<\/tr>\n
PUISSANCE DE TRAVAIL<\/td>30 \u00e0 50% PMA<\/td>50 \u00e0 68% PMA<\/td>68 \u00e0 78% PMA<\/td>78 \u00e0 85% PMA<\/td>85 \u00e0 100% PMA<\/td>100 \u00e0 180% PMA<\/td>180 \u00e0 300% PMA<\/td>\n<\/tr>\n
PERCEPTIONS (items)<\/td>Pas de douleurs, respiration ais\u00e9e, fatigue apparait apr\u00e8s plusieurs heures <\/td>Tr\u00e8s l\u00e9g\u00e8res douleurs, d\u00e9but essoufflement, \u00e0 l'aise mais moins facile <\/td>Douleurs musculaires, conversation difficile, mots brefs, allure course<\/td>Douleurs g\u00e9n\u00e9rales, conversation tr\u00e8s difficile<\/td>Douleurs g\u00e9n\u00e9rales, conversation impossible<\/td>Grandes douleurs, allure d\u00e9part, survitesse<\/td>Pas de douleur, effort tr\u00e8s court, sprint<\/td>\n<\/tr>\n
DUREE DE SOUTIEN A L'INTENSITE<\/td>Plusieurs heures<\/td>1h30 environ<\/td>30' \u00e0 1h environ<\/td>10' \u00e0 20' environ<\/td>5' environ<\/td>2' environ<\/td>20'' environ<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

Comment lire un interval-training ?<\/h2>\n

Exemple: 2 s\u00e9ries(1) R=30′(2) ; 10(3) x ( 30″(4) Zone 5(5) + 30″(6) Zone 1(7) )<\/p>\n

    \n
  • (1) Nombre de s\u00e9rie: 1 \u00e0 3.<\/li>\n
  • (2) R\u00e9cup\u00e9ration entre les s\u00e9ries: 5′ \u00e0 1h.<\/li>\n
  • (3) Nombre de r\u00e9p\u00e9tition: 1 \u00e0 16 r\u00e9p\u00e9titions.<\/li>\n
  • (4) Dur\u00e9e de l’exercice: 15″ \u00e0 1h.<\/li>\n
  • (5) Intensit\u00e9 de l’exercice: Zone 3 \u00e0 Zone 7.<\/li>\n
  • (6) Dur\u00e9e du contre exercice: 15″<\/li>\n
  • (7) Intensit\u00e9 du contre exercice: Zone 1 \u00e0 Zone 3.<\/li>\n<\/ul>\n

    Semaine 1 : Volume<\/h3>\n
    \n\n\n\n\t\n\t\n\t
    S\u00e9ance 1<\/td>2h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base \u2013 circuit plat<\/td>\n<\/tr>\n
    S\u00e9ance 2<\/td>2h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base \u2013 circuit plat<\/td>\n<\/tr>\n
    S\u00e9ance 3<\/td>3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base \u2013 circuit vallonn\u00e9<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

     <\/p>\n

    Semaine 2 : Volume + travail du rythme<\/h3>\n
    \n\n\n\n\t\n\t\n\t

    \nS\u00e9ance 1<\/td>    		1h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 travail de rythme sur le plat 3 x (5\u2019 Zone 3 + 5\u2019 Zone 1)<\/td>\n<\/tr>\n

    \nS\u00e9ance 2<\/td>    		3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base \u2013 circuit vallonn\u00e9<\/td>\n<\/tr>\n

    \nS\u00e9ance 3<\/td>    		3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance critique
    \nFaire quelques acc\u00e9l\u00e9ration Zone 3 dans les c\u00f4tes.<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

    <\/h3>\n

    Semaine 3 : Volume + travail du rythme<\/h3>\n
    \n\n\n\n\t\n\t\n\t

    \nS\u00e9ance 1<\/td>    		1h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 travail de force sous maximale sur le plat 3 x (7\u2019 Zone 3 + 4\u2019 Zone 1)<\/td>\n<\/tr>\n

    \nS\u00e9ance 2<\/td>    		3h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base<\/td>\n<\/tr>\n

    \nS\u00e9ance 3<\/td>    		3h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance critique avec 5 c\u00f4tes de 2\u2019 Zone 4 environ \u00e0 une allure soutenue, r\u00e9cup\u00e9ration libre<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

    <\/h3>\n

    Semaine 4 : R\u00e9cup\u00e9ration.<\/h3>\n
    \n\n\n\n\t\n\t\n\t\n\t
    S\u00e9ance 1<\/td>1h Zone 1-2 v\u00e9locit\u00e9 \u2013 r\u00e9cup\u00e9ration<\/td>\n<\/tr>\n
    S\u00e9ance 2<\/td>2h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base<\/td>\n<\/tr>\n
    S\u00e9ance 3<\/td>1h Zone 1-2 v\u00e9locit\u00e9 \u2013 r\u00e9cup\u00e9ration<\/td>\n<\/tr>\n
    S\u00e9ance 4<\/td>Cyclo-sportive pr\u00e9paratoire<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

    <\/h3>\n

    Semaine 5 : Travail des intensit\u00e9s en mont\u00e9e<\/h3>\n
    \n\n\n\n\t\n\t\n\t\n\t

    \nS\u00e9ance 1<\/td>    		1h30 Zone 1-2 v\u00e9locit\u00e9 avec un travail de PMA en c\u00f4te 8 x ( 1\u2019 Zone 5 + 1\u2019 Zone 1)<\/td>\n<\/tr>\n

    \nS\u00e9ance 2<\/td>    		3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base<\/td>\n<\/tr>\n

    \nS\u00e9ance 3<\/td>    		2h Zone 1-2 v\u00e9locit\u00e9 avec travail de puissance a\u00e9robie sur le plat 1 x (8\u2019 Zone 3 + 15\u2019 Zone 1) + 4 x ( 2\u2019 Zone 4 puissance + 2\u2019 Zone 1)<\/td>\n<\/tr>\n

    \nS\u00e9ance 4<\/td>    		4h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance sur critique<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

    <\/h3>\n

    Semaine 6 : Travail des intensit\u00e9s en mont\u00e9e<\/h3>\n
    \n\n\n\n\t\n\t\n\t\n\t
    S\u00e9ance 1<\/td>1h30 Zone 2 v\u00e9locit\u00e9 avec dans une ascension de 5\u2019 environ faire 1 asc. en Zone 5, 1 asc. en Zone 4, 1 asc. en Zone 3 \u2013 15\u2019 de r\u00e9cup\u00e9ration entre<\/td>\n<\/tr>\n
    S\u00e9ance 2<\/td>3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base<\/td>\n<\/tr>\n
    S\u00e9ance 3<\/td>2h Zone 1-2 v\u00e9locit\u00e9- travail vitesse ascensionnelle
    \nFaire 5 s\u00e9quences de 3-4\u2019 en c\u00f4te \u00e0 allure soutenue Zone 4<\/td>\n<\/tr>\n
    S\u00e9ance 4<\/td>5h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance sur critique
    \nprendre des rep\u00e8res sur la distance<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

    Semaine 7 : Volume + r\u00e9sistance<\/h3>\n
    \n\n\n\n\t\n\t\n\t\n\t
    S\u00e9ance 1<\/td>1h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 travail de r\u00e9sistance dans une c\u00f4te raide faire 8 x (45\u2019\u2019Zone 6 + 45\u2019\u2019 Zone 1) \u2013 sous forme d\u2019aller retour<\/td>\n<\/tr>\n
    S\u00e9ance 2<\/td>3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance<\/td>\n<\/tr>\n
    S\u00e9ance 3<\/td>3h30 Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance critique
    \nCircuit difficile<\/td>\n<\/tr>\n
    S\u00e9ance 4<\/td>4h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance critique
    \nFaire 5 s\u00e9quences de 3-4\u2019 en c\u00f4te \u00e0 allure soutenue Zone 4<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n

    Semaine 8 : Objectif.<\/h3>\n
    \n\n\n\n\t\n\t\n\t\n\t
    S\u00e9ance 1<\/td>\t2h Zone 1-2 v\u00e9locit\u00e9 \u2013 travail d\u2019acc\u00e9l\u00e9ration avec 8 x (20\u2019\u2019 Zone 6 + 40\u2019\u2019 Zone 1)<\/td>\n<\/tr>\n
    S\u00e9ance 2<\/td>3h Zone 1-2 v\u00e9locit\u00e9 \u2013 endurance de base
    \nFaire quelques efforts dans les c\u00f4tes<\/td>\n<\/tr>\n
    S\u00e9ance 3<\/td>1h30 Zone 1-2 v\u00e9locit\u00e9<\/td>\n<\/tr>\n
    S\u00e9ance 4<\/td>Objectif<\/td>\n<\/tr>\n<\/tbody>\n<\/table>\n<\/div>\n","protected":false},"excerpt":{"rendered":"

    8 semaines – 3 \u00e0 4 s\u00e9ances par semaine – 8 \u00e0 10 heures\/semaine.
    \nPublic : cyclo sportif pr\u00e9parant une cyclo montagnard (exemple : \u00e9tape du tour).<\/p>\n","protected":false},"author":9,"featured_media":2098,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[111],"class_list":["post-579","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-cyclisme-sur-route-nos-conseils-pour-de-performance"],"yoast_head":"\nPlanification d'une cyclo sportive sur terrain montagneux - OVERSTIM.s<\/title>\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.overstims.com\/conseil\/planification-d-une-cyclo-sportive-sur-terrain-montagneux\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Planification d'une cyclo sportive sur terrain montagneux ! 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