tag:blogger.com,1999:blog-20506507996949255042024-03-13T20:05:15.546-07:00Triathlon - Entraînement - Préparation - PassionBlog sur une de mes passions: le triathlon.
Il parle de ma préparation, mon entrainement. Ma priorité étant de prendre du plaisir et concilier ce sport chronophage avec une vie de famille.
Cette saison l’objectif sera d'être finisher d'un IRONMAN.guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.comBlogger19125tag:blogger.com,1999:blog-2050650799694925504.post-34883133176439344282015-07-10T05:14:00.002-07:002015-07-10T05:14:22.818-07:00Résumé de la course<u>La course:</u><br />
<br />
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Jeudi départ
en train pour Nice (Antibes pour être plus précis). Ma femme et mes enfants me rejoindrons samedi matin en
voiture (et avec mon vélo dans le coffre !.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Je
souhaitais arriver quelques jours en avance, de manière à pouvoir prendre le
temps, vendredi matin, d'aller chercher mon dossard, d'apprécier le village
expo, préparer mes sacs de transitions tranquillement, et faire la sieste !!</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Et une fois
n'est pas coutume………………c'est jour de grève à la SNCF !</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Après avoir
il y a quelques années passées 23 heures dans le train bloqué et une autre fois
18 heures, je me dis que l'histoire se répète !</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Mon train
est annoncé avec un retard de 20 minutes, puis de 40 minutes, ce qui me fera rater
la correspondance à Marseille.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Je demande
conseille à un agent SNCF qui m'affirme que je raterai la correspondance, et
que je passerai sans doute la nuit dans la gare de Marseille. La meilleure
solution est alors de rester à Nîmes et de reporter le départ.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Faire Nîmes –
Nice en train n'est pas si simple que ca, et surtout des trains il n'y en a pas
5 par jours !</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Le lendemain
pas de train me permettant d'arrivé avant la fin d'après midi.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
A ce moment
là je suis bien démoraliser. Oui je sais, ça parait disproportionné, mais
j'avais tellement tout caller dans l'organisation et j'étais tellement fixer
sur la course que ce grain de sable m'a cassé le morale, et limite, je ne
voulais plus y aller.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Je décide de
tenter ma chance et je monte dans ce train.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Dans le
train, je demande au contrôleur si j'avais des chances d'avoir la
correspondance, il fait triste mine.</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
En arrivant
à Marseille, surprise, le train de correspondance nous avait attendus.J'arriverai finalement à Antibes vers 22h40</div>
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<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
Bref, je me
suis mis le stresse<span style="mso-spacerun: yes;"> </span>(mais quand même un
gros stresse) pour rien…</div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
<br /></div>
<div class="MsoNormal" style="margin-bottom: .0001pt; margin-bottom: 0cm;">
La suite plus tard! </div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-19538465703391905472015-06-15T07:33:00.000-07:002015-07-10T04:44:54.445-07:00Saison 2015 : semaines après semaines<ul>
<li><u><span style="font-family: "Trebuchet MS", sans-serif;">Semaine 34 : La semaine de course</span></u></li>
</ul>
<u><span style="font-family: "Trebuchet MS", sans-serif;"></span></u><br />
<span style="font-family: "Trebuchet MS", sans-serif;">La préparation est terminée! Est ce que le challenge me paraît faisable?</span><br />
<span style="font-family: Trebuchet MS;"></span><br />
<span style="font-family: Trebuchet MS;">Je pense pouvoir sortir de l'eau, faire les 180 km de vélo et courir 20 km.</span><br />
<span style="font-family: Trebuchet MS;">Les 20 derniers je ne maitrise plus. Trop de facteurs rentrerons en jeux: la chaleur, l'alimentation, la digestion, les douleurs...</span><br />
<span style="font-family: Trebuchet MS;">Si ils se font se sera au mental.</span><br />
<span style="font-family: Trebuchet MS;"></span><br />
<span style="font-family: Trebuchet MS;"></span><br />
<u><span style="font-family: "Trebuchet MS", sans-serif;">Entrainement:</span></u><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Maintenant place à la récupération avec des séances courtes et souples, juste pour la sensation et faire tout de même fonctionner les muscles:</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- lundi 30' de natation</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- mardi 30' de course à pied</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- mercredi 1h de vélo</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- jeudi et vendredi récupération</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">- samedi 1h de vélo</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-family: Times New Roman;">
</span></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="font-family: "Arial","sans-serif";"><u>Sensations :</u></span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Arial","sans-serif";">Au niveau des sensations, je
me sens fatigué.</span><br />
<span style="font-family: Times New Roman;">
</span><span style="font-family: "Arial","sans-serif";">Cette fatigue est d'une part réelle :</span><br />
<span style="font-family: Times New Roman;">
</span><span style="font-family: "Arial","sans-serif";">- physiquement avec
l'enchainement de 15 semaines à 13 heures de sport (en moyenne)</span><br />
<span style="font-family: Times New Roman;">
</span><span style="font-family: "Arial","sans-serif";">- psychique, la préparation
est longue et l'objectif en vu depuis le mois de septembre</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Arial","sans-serif";">La fatigue est également
"abstraite" où inconsciemment le corps se réserve pour la course et
toute autre activité m'essouffle et m'épuise. Oui je sais les triathlètes sont
des cas psychiatrique lourd !</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Arial","sans-serif";">Concernant les douleurs, j'ai
mal au genou gauche depuis 1 semaine. J'espère que le repos va la faire
disparaitre.</span><br />
<span style="font-family: "Arial","sans-serif";"></span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Arial","sans-serif";"><u>Préparation :</u></span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Arial","sans-serif";">Cette semaine c'est régime
Hyo/Hyperglucidique:</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Trebuchet MS","sans-serif";">Lundi à Mardi aucun
glucide pour vider les réserves et mettre le corps en sensation de manque,
Mercredi à Samedi on se lâche en féculent.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Arial","sans-serif";">Pour la course, la stratégie
d'alimentation est définie (gels, barres, boissons, sportenine, satlstick,
spasfon, smecta...) et les vêtements choisis (vélo en tenue de vélo et course à
pied en... tenue de course à pied). Oui ça paraît logique mais en fait pas
forcément. Il est possible de tout faire avec les mêmes vêtements
(trifonction), mais j'ai opté pour le confort.</span><br />
Le vélo est révisé, nettoyé et les pneus sont neufs.<br />
<br />
<br />
<u>Objectif de temps :</u><br />
<u></u><br />
Le seul vrai objectif est de terminer (vivant), mais en affinant chaque disciplines, il semble réalisable de faire :<br />
Natation : entre 1h10 et 1h20<br />
Vélo : entre 6h10 et 6h50 (29 et 26km/h)<br />
Couse à pied : entre 4h20 et 5h00<br />
<br />
Ce qui ferai à un temps de course entre 12h et 13h30...</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<ul>
<li><u><span style="font-family: "Trebuchet MS", sans-serif;">Semaine 33 : total <b>10h30 </b>(15 au 21 juin)</span></u></li>
</ul>
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<div style="text-align: left;">
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 3700 mètres</span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">: 2 séances : 168 km </span></span><br />
<div style="text-align: left;">
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 15 km</span></span><br />
<span style="font-family: Trebuchet MS;"><span style="color: #999999;">Home trainer :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1 séance : 1 heure</span></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Dernière grosse séance de la préparation mercredi avec un enchainement vélo (3 heures) / course à pied (30minutes).</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<u><span style="font-family: "Trebuchet MS", sans-serif;"></span></u><br />
<u><span style="font-family: "Trebuchet MS", sans-serif;"></span></u><br />
<ul>
<li><u><span style="font-family: "Trebuchet MS", sans-serif;">Semaine 32 : total <b>12h30 </b>(8 au 14 juin)</span></u></li>
<span style="font-family: "Trebuchet MS", sans-serif;">
</span></ul>
<span style="font-family: "Trebuchet MS", sans-serif;">Semaine caniculaire!</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<div style="text-align: left;">
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 5100 mètres</span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></span></div>
<div style="text-align: left;">
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">: 2 séances : 188 km </span></span></div>
<span style="font-family: "Trebuchet MS", sans-serif;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 3 séances : 36 km</span></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Une sortie longue de 1h30 sous la chaleur (16km). Sortie difficile à gérer et impossible d’accélérer. Dès que les puls montent, la respiration devient compliqué.</span><br />
<span style="font-family: "Trebuchet MS", sans-serif;"></span><br />
<span style="font-family: "Trebuchet MS", sans-serif;">Enchainement vélo (3 heures) / course à pied (1 heure) avec en vélo une série de 6 x 10 minutes en montée (pont Saint Nicolas).</span></div>
</div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-77984440808911326352015-06-11T23:55:00.002-07:002015-06-11T23:55:58.351-07:00SurpiseSurprise jeudi matin en arrivant au boulot!<br />
<span style="color: #0000ee;"><span style="color: black;">Ma collègue de travaille a réussi à récupérer l'affiche officielle de la course et l'a collée dans mon bureau.</span> </span><br />
<br />
Merci, ça fait vraiment plaisir :-) la pression monte!<br />
<br />
<div class="separator" style="clear: both; text-align: left;">
<a href="http://2.bp.blogspot.com/-ccrYl0xXOBc/VXqBDyNb_iI/AAAAAAAAAKw/F4NROJFChfE/s1600/IMG_0511.JPG" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="400" src="http://2.bp.blogspot.com/-ccrYl0xXOBc/VXqBDyNb_iI/AAAAAAAAAKw/F4NROJFChfE/s400/IMG_0511.JPG" width="298" /></a></div>
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://2.bp.blogspot.com/-JkMuwML4Oco/VXqBEoh8IEI/AAAAAAAAAK0/N7jfanjJrig/s1600/IMG_0506.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="400" src="http://2.bp.blogspot.com/-JkMuwML4Oco/VXqBEoh8IEI/AAAAAAAAAK0/N7jfanjJrig/s400/IMG_0506.JPG" width="298" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">affiche110x160</td></tr>
</tbody></table>
<br />guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-80893624230310670042015-06-11T23:46:00.004-07:002015-06-11T23:46:51.974-07:00Start ListLa Start List avec les numéros de dossard est sortie, j'aurai le n°787.<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://2.bp.blogspot.com/-MPCXiIlFjNM/VXp_gMnR9RI/AAAAAAAAAKk/BL6iGbYeuzQ/s1600/Dossard.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" height="248" src="http://2.bp.blogspot.com/-MPCXiIlFjNM/VXp_gMnR9RI/AAAAAAAAAKk/BL6iGbYeuzQ/s640/Dossard.png" width="640" /></a></div>
<br />
Ça se rapproche à grand pas!<br />
<span style="color: blue;"><span style="font-size: xx-small;">http://eu.ironman.com/fr-fr/triathlon/events/emea/ironman/france-nice/athlète/startlist-2015.aspx</span></span><br />
<br />
<br />
<br />
<br />
<br />guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-23554879935920003072015-06-02T05:38:00.002-07:002015-06-11T23:56:35.896-07:00Saison 2015 : semaines après semaines<ul>
<li><u><span style="font-family: Calibri;">Semaine 31 : total <b>14h </b>(1er au 7 juin)</span></u></li>
</ul>
<br />
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 4</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 8400 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 210 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 21 km</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Home Trainer: 1 heure </span></span><br />
<br />
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<br />
Pas de repos après l'Half de Apt. Natation et home trainer souple le
lundi pour récupérer.<br />
Mercredi nouvelle enchainement Vélo(85km) course à pied (1heure).<br />
Jeudi séance sur piste 4x2000m.<br />
Dimanche sortie longue de 5 heures dans le Var du coté de Ramatuelle.<br />
<br />
La chaleur est belle est bien là et rend vraiment la course à pied
compliqué. L'air est rare et je cherche ma réspiration ce qui je pense me
provoque ce mal de ventre et ces points de cotés.<br />
<br />
Encore 10 jours de gros entrainement et ensuite, repos, surcompensation
d'avant course !<br />
<br />
Le cadre de mon vélo était fendu sous la selle. Les vélos Cannondale étant garantis
"à vie", j'ai eu la chance de recevoir un nouveau cadre. Je roule
donc sur un nouveau vélo, qui plus est le modèle 2015, qui est plus rigide et
répond mieux aux relances. Un vrai plaisir :-)<br />
<br />
J'en ai profité pour changé mes plateaux et en prendre des plus gros
(passage de 50/34 à 52/36).<br />
Je ressens une grande différence.<br />
Du positif : En descente et faut plat descendant je peux emmener plus
gros et ne pédale plus dans la choucroute<br />
Du négatif : En monté, j'espère pouvoir passer partout avec ce
développement. A première vu ca à l'air chaud quand même. J'espère que pour
Nice ca suffira, mais pour faire des grand cols (Ventoux..) je pense que je
serai vite tout à gauche et dans le dur.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-pQkky9m6ghs/VXVnLwlmeYI/AAAAAAAAAKA/q-sJ_1RANQs/s1600/IMG_0413.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="320" src="http://3.bp.blogspot.com/-pQkky9m6ghs/VXVnLwlmeYI/AAAAAAAAAKA/q-sJ_1RANQs/s320/IMG_0413.JPG" width="239" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Fissures au dessus et en dessous de l'insert du porte bidon</td></tr>
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<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-Lr4FM44ieCI/VXVlrtZQx4I/AAAAAAAAAJ0/WobhpGCaj5M/s1600/IMG_0498.JPG" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" height="239" src="http://1.bp.blogspot.com/-Lr4FM44ieCI/VXVlrtZQx4I/AAAAAAAAAJ0/WobhpGCaj5M/s320/IMG_0498.JPG" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Nouveau Synapse 2015</td></tr>
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<li><u><span style="font-family: Calibri;">Semaine 30 : total <b>13h </b>(25 mai au 31 juin)</span></u></li>
<br />
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 3500 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 4 séances : 244 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 32 km</span></span><br />
<span style="font-family: Calibri;"></span><br />
<br />
<span style="font-family: "Calibri","sans-serif";"><span style="font-family: Times New Roman;">
</span></span><br />
<span style="font-family: "Calibri","sans-serif";"><span style="font-family: Times New Roman;">Ce dimanche avait donc lieu
le premier triathlon de l'année : L'half de Apt (2km, 90km, 21km). </span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: Times New Roman;">Un vrai plaisir de
retrouver l'odeur des combinaisons de natation et cette ambiance si
particulière d'un parc à vélos!!</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Les résultats sont là =></span><br />
<span style="font-family: Times New Roman;">
</span><br />
<a href="http://www.ats-sport.com/index.php?file=resu_affiche&r_affiche_from=6&id=2840-4690&tous_les_resultats=132"><span style="color: blue; font-family: Times New Roman;">http://www.ats-sport.com/index.php?file=resu_affiche&r_affiche_from=6&id=2840-4690&tous_les_resultats=132</span></a><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: Times New Roman;">Ma douleur à la cuisse m'a
laissé tranquille, pour vu que ça dur.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">J'ai testé l'alimentation
que je souhaite mettre en place pour Nice (sur le vélo : une powerbar
répartie sur 1 heure plus un gel par heure et sur la course à pied, 1 gel par
heure).</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Ca n'a pas vraiment été une
réussite, j'ai eu mal au ventre sur les 10 derniers km de la course à pied.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Je ne sais pas si les maux
de ventre sont liés à l'alimentation et l'hydratation, mais c'est très
probable.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Beaucoup disent que sur un
Ironman il y a 5 disciplines : Natation, vélo, course à pied,
alimentation, mental.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Je vais donc revoir la
stratégie d'alimentation, sans doute baiser la quantité de sucre pour ajouter
du salé (sandwich pain, beurre, St Morret sur le vélo)!</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Niveau musculaire la course
c'est bien passée, je fini pas exténué ni courbaturé. C'est un point très
positif.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Quoi qu'il en soit, le
marathon va être dur et je ne voit pas comment je pourrai le courir en moins de
4h30!</span><br />
</span><span style="font-family: Times New Roman;">
</span><span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"></span><br />
<br />
<span style="font-family: Calibri;"></span>guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-9683481079085151082015-05-18T23:55:00.002-07:002015-05-26T00:55:22.071-07:00Saison 2015 : semaines après semaines<ul>
</ul>
<u><span style="font-family: Calibri;"></span></u><br />
<li><u><span style="font-family: Calibri;">Semaine 29 : total <b>13h </b>(18 au 24 mai)</span></u><b><br /></b></li>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 5400 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séance : 186 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 4 séances : 42 km</span></span><br />
<br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Times New Roman;">
</span></span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: "Calibri","sans-serif";">Dimanche une première
sortie natation en mer avec la combinaison.</span><o:p></o:p><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">La sortie a été courte (40
minutes) mais très intéressante et utile. Ca fait toujours un drôle d'effet de
retrouver l'eau libre, de nager au milieu de vague et sans lignes d'eau pour
guider notre trajectoire. </span><br />
<span style="font-family: Times New Roman;">
</span><span style="font-family: "Calibri","sans-serif";">Toutes les séances en
piscine à travailler la technique, la position du coude, de la tête, de la main
paraissent bien futiles et inutiles quand on se retrouve en mer au milieu des
vagues!!<o:p></o:p></span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">Les sensations en vélo sont
bonnes, faire 130 bornes est devenu une chose "normal" qui ne m'épuise
pas et qui ne me rend pas moribond. <o:p></o:p></span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">La semaine prochaine sera allégée
en vu du premier triathlon de l'année :</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">L'half de Apt (2km, 90km,
21km). Un premier test intéressant pour se remettre dans l'esprit de
compétition, travailler les enchainements et voir l'état de forme.</span><br />
<span style="font-family: Times New Roman;">
</span><br />
<span style="font-family: "Calibri","sans-serif";">J'ai toujours une pointe à
la cuisse qui m'inquiète un peu. La douleur apparait lors des enchainements
vélo course à pied. J'espère que la douleur va passer…</span><br />
<span style="font-family: Times New Roman;">
</span></span><br /></span><br />
<span style="font-family: Calibri;"></span><br />
<u><span style="font-family: Calibri;"></span></u><ul>
<li><u><span style="font-family: Calibri;">Semaine 28 : total <b>13h30 </b>(11 au 17 mai)</span></u><b><br /></b></li>
</ul>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 6600 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 125 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 3 séances : 55 km</span></span><br />
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<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Après deux grosses semaines axées sur le vélo, je me re-concentre sur la course à pied.</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> - 2 grosses sorties de plus de deux heures allure marathon (70% de la Fréquence cardiaque)</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> - 1 sortie piste avec 6x1000 + 2x2000 mètres</span></span><br />
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<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Sortie longue vélo avec traversée des gorges de la Nesque et ascension du mont Ventoux (2700 de dénivelé positif).</span></span><br />
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<a href="http://1.bp.blogspot.com/-NV8VnjPgEoA/VVwqYPbblkI/AAAAAAAAAJg/bHILh8JUPqw/s1600/IMG_0452.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-NV8VnjPgEoA/VVwqYPbblkI/AAAAAAAAAJg/bHILh8JUPqw/s1600/IMG_0452.JPG" /></a></div>
<a href="http://2.bp.blogspot.com/-0hQHLWILedg/VVwqVHuvABI/AAAAAAAAAJY/Se3-BW937cU/s1600/IMG_0443.JPG" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" height="320" src="http://2.bp.blogspot.com/-0hQHLWILedg/VVwqVHuvABI/AAAAAAAAAJY/Se3-BW937cU/s320/IMG_0443.JPG" width="239" /></a><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><br /></span></span>guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-65086818001544385552015-04-13T13:36:00.003-07:002015-05-11T04:51:40.804-07:00Saison 2015 : semaines après semaines<ul>
<li><u><span style="font-family: Calibri;">Semaine 27 : total <b>20h30 </b>(4 au 10 mai)</span></u><b><br /></b></li>
</ul>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 6600 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 4 séances : 390 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 24 km</span></span><br />
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<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Oh pinaise, il ne reste plus que 7 semaines!!</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><br /></span></span>
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<ul>
<li><u><span style="font-family: Calibri;">Semaine 26 : total <b>13h </b>(27 avril au 3 mai)</span></u><b><br /></b></li>
</ul>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 4400 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 3 séances : 240 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 23 km</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"></span></span><br />
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<ul>
<li><u><span style="font-family: Calibri;">Semaine 25 : total <b>9h30 </b>(20 au 26 avril)</span></u><b><br /></b></li>
</ul>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 8600 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 90 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1 séance : 14 km</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="color: #999999;">Home Trainer:</span> 2 séances : 90 min </span></span><br />
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Suite à ma blessure à l'hyschio semaine allégée en vélo et course à pied. Çà m'a permis de faire des séances de natation de 3500 mètres.<br />
Reprise du vélo en fin de semaine et de la course à pied (J'ai pas pu m'en empêcher!)<br />
J'ai une douleur persistante au genoux droit lors des sorties vélo. Il faut que je trouve le bon réglage en jouant sur la hauteur, le recul de la selle et sur l'orientation des cales pieds.<br />
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<ul>
<li><u><span style="font-family: Calibri;">Semaine 24 : total <b>16h </b>(13 au 19 avril)</span></u><b><br /></b></li>
</ul>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 7200 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 3 séances : 290 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1 séance : 12 km</span></span><br />
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Mardi c'était donc la reconnaissance du parcours vélo: 150 km. Un parcours que je connais déjà bien.<br />
Il est exigeant les 120 premiers km avec 2 cols : le col de l'Ecre et le col de Vence.<br />
Les 60 derniers km sont plus simple avec une longue descente puis du plat.<br />
Malgré la distance, je trouve que moralement ce parcours passe vite.<br />
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Mercredi 4 heures de vélo entre Nice et Monaco, dans un paysage magnifique: basse, moyenne, haute corniche avec 2 fois la montée du Col d'Eze, enchainé par 1 heure de course à pied.<br />
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Lors de cette course à pied je me suis blessé à la cuisse. L'écho ne voit rien, ça n'a donc pas l'air trop grave.<br />
La semaine prochaine j'insisterai donc sur la natation (avec le Pull- truc en mousse qu'on met entre les jambes- ça ne me fait pas mal) et ne fera ni course à pied ni vélo.<br />
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10 jours d’arrêt, j'essaye de voir le verre à moitié plein et me dit que c'est un mal pour un bien. Mon corps va surcompensé.<br />
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<ul>
<li><u><span style="font-family: Calibri;">Semaine 23 : total <b>20h30 </b>(6 au 12 avril)</span></u><b><br /></b></li>
</ul>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 4000 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 4 séances : 419 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 19 km</span></span><br />
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Début de la dernière phase de travail: phase spécifique "Ironman" qui durera 7 semaines.<br />
La phase de vérité. Les sorties s'allongent dans les 3 disciplines et surtout en vélo. <br />
J'axe toujours la préparation sur le vélo! J'ai prévu entre 3 et 4 sorties vélo par semaine.<br />
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Des séances de course à pied d'1h30 et du travail à allure seuil: 1000, 2000, 3000 mètres.<br />
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Si mon corps arrive à absorber et à digérer la charge de travaille de semaines à venir, ça devrai le faire!<br />
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Première semaine déjà bien chargée avec plus de 20 heures:<br />
- J'étais pas bien installé sur mon vélo, j'ai donc modifié quelques réglages: abaisser le guidon, relevé et avancer la selle. Je me sens mieux et rassuré.<br />
- Une grosse séance multi enchainement avec 30 minutes de natation, 140 km de vélo et 1 heure de course à pied. Course à pied lente mais réussi sans douleur.<br />
-Course à pied au seuil: 7x1000 mètres en 4'10.<br />
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Semaine prochaine, retour à Nice avec la reconnaissance quasi intégrale du parcours vélo. Reconnaissance pendant laquelle je testerai l'alimentation en prenant les mêmes barres gels, sandwichs et boisson que le jour de la course.<br />
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L'alimentation et surtout la digestion son très important sur ce genre d'épreuve. Je vais m'y pencher sérieusement...<br />
<br />guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-34020390657560578282015-03-10T06:13:00.000-07:002015-04-09T01:40:03.464-07:00Saison 2015 : semaines après semaines <ul>
<li style="text-align: left;"><span style="font-family: Calibri;"><u>Semaine 22 : total <b>7h30 </b>(30 mars au 5 avril)<b><br /></b></u></span></li>
</ul>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 4700 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 80 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 23 km</span></span><br />
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Semaine de repos.<br />
<ul>
<li style="text-align: left;"><span style="font-family: Calibri;"><u>Semaine 21 : total <b>12h30 </b>(23 au 29 mars)<b><br /></b></u></span></li>
</ul>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 4800 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 190 km </span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 25 km</span></span><br />
<span style="color: #999999;">Home Trainer:</span> 1 séances : 1 heures<br />
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Un enchainement vélo (110km) / course à pied (10km) bien passé.<br />
Il faudrait que j'allonge les sortie courses à pied pour avoisiner les 2 heures, mais j'ai du mal à trouver la motivation!<br />
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Il reste 13 semaines seulement, près des deux tiers de la préparation est donc passée.<br />
J'ai pas l'impression d'avoir puissé dans les réserves ni d'avoir forcé. Je monte crescendo en volume.<br />
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Cette semaine était la dernière de la phase VMA où le travail était d'intensité élevé à 90 / 100% de la fréquence cardiaque (Natation: 50m et 100 mètres à bloc, course à pied séries de 200m à 800m...).<br />
La prochaine phase sera orienté spécifiquement IRONMAN avec dans les 3 disciplines du travail à allure course (des séries plus longues mais moins intenses...)<br />
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Pour le moment place à une semaine de récupération aussi bien pour moi que pour mon vélo.<br />
Mon vélo aura le droit à une révision complète d'autant plus que j'ai pété la chaîne samedi en pleine montée.<br />
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<ul>
<li style="text-align: left;"><span style="font-family: Calibri;"><u>Semaine 20 : total <b>10h30 </b>(16 au 22 mars)<b><br /></b></u></span></li>
</ul>
<div style="text-align: left;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 4800 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span></div>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 120 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 25 km</span></span><br />
<span style="color: #999999;">Home Trainer:</span> 2 séances : 2 heures<br />
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<ul>
<li style="text-align: left;"><span style="font-family: Calibri;"><u>Semaine 19 : total <b>10h </b>(09 au 15 mars)</u></span></li>
</ul>
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<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 6200 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span><br />
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 90 km </span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 20 km</span></span><br />
<span style="color: #999999;">Home Trainer:</span> 2 séances : 2 heures</div>
<br />
<br />
Week-end pluvieux, donc petite semaine avec seulement une sortie vélo.<br />
Je suis un peu déçu, j'ai un peu l'impression de prendre du retard sur la préparation surtout en vélo où je roule beaucoup moins que ce que j'avais espéré.<br />
<br />
J'essaye de me rassurer en regardant le calendrier, le changement d'heures qui approche (fin mars), les vacances de pâques et les jours fériés du mois de mai...<br />
<br />
La route est encore longue mais ça me paraît toujours impossible de courir un marathon après 180km de vélo! <br />
<br />
<ul>
<li style="text-align: left;"><span style="font-family: Calibri;"><u>Semaine 18 : total <b>11h</b> (02 au 08 mars)</u></span></li>
</ul>
<br />
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 6100 mètres</span></span></span><span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> </span><br />
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 90 km </span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 3 séances : 31 km</span></span><br />
<span style="color: #999999;">Home Trainer:</span> 2 séances : 2 heures</div>
<span style="font-family: Calibri;"></span><br />
<br />
Cette semaine une séance course à pied un peu spécifique sur la piste: 30 tours (12km à 2' au tour).<br />
Je me suis dit que pour s'habituer à la monotonie de la promenade des Anglais, c'est peut être pas mal de s'entraîner à tourner en rond !<br />
<br />
Le nouvel enchainement Vélo (90 km), course à pied (8km à 4'40" au km) est bien passé.<br />
<br />
<table align="center" cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: auto; margin-right: auto; text-align: center;"><tbody>
<tr><td style="text-align: center;"><a href="http://3.bp.blogspot.com/-eoFz-2-dAjA/VP7s9jt4hyI/AAAAAAAAAIY/_a9W2lkjsck/s1600/IMG_0221%2Bbis.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://3.bp.blogspot.com/-eoFz-2-dAjA/VP7s9jt4hyI/AAAAAAAAAIY/_a9W2lkjsck/s1600/IMG_0221%2Bbis.jpg" height="400" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><u>A défaut de pouvoir sortir plusieurs fois par semaine en vélo, le Home Trainer est bien pratique (travail de force 4x10' tout à droite - 40 tours minutes)</u></td></tr>
</tbody></table>
</div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-64158524177374396502015-02-16T02:53:00.003-08:002015-03-02T05:45:11.338-08:00Saison 2015 : semaines après semaines <ul>
<li><span style="font-family: Calibri;"><u>Semaine 17 : total <b>12h30</b></u></span></li>
</ul>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 7100 mètres</span></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 171 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 3 séances : 29 km</span></span></div>
<span style="font-family: Calibri;"></span><br />
Un premier enchainement Vélo (100 km), course à pied (6km) qui c'est très bien passé, sans douleur ni difficulté.<br />
Je dirai même que je prends plus de plaisir à courir juste après avoir posé le vélo, plutôt que de faire une simple séance course à pied.<br />
<br />
Dimanche une sortie course à pied accompagné de mes deux grands (Maël et Axel) qui me suivaient en vélo (15km). Ils sont rentrés ravis mais épuisés. A refaire !<br />
<br />
<br />
<ul>
<li><span style="font-family: Calibri;"><u>Semaine 16 : total <b>5h30</b></u></span></li>
</ul>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 5100 mètres</span></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 0 séances : 0 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 20 km</span></span></div>
<span style="font-family: Calibri;"><span style="background-color: white; color: #999999;">Home Trainer:</span> 1 séance : 1 heure</span><br />
<br />
<span style="font-family: Calibri;">La pluie et le vent auront eu raison de moi pour cette semaine. Du coup pas de sortie vélo. </span><br />
En course à pied, retour sur la piste. Je n'avais pas couru sur le tartan depuis le mois d'octobre.<br />
Première séance avec 4 séries de (200m en 40", 300m en 1'03", 400m en 1'30") et un test sur 1000m (3'40").<br />
La semaine prochaine devrai être plus conséquente avec 12 heures et un premier enchainement vélo/course à pied.<br />
<ul>
<li><span style="font-family: Calibri;"><u>Semaine 15 : total <b>14 heures</b></u></span></li>
</ul>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 3500 mètres</span></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 3 séances : 259 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 18 km</span></span></div>
<br />
<span style="font-family: Calibri;">Quelques jours à Nice</span>
avec au programme un peu de déniveler en vélo, et une course de 10 km (Carnaval RUN) pour accompagner mon cousin dans sa première course à pied.<br />
<br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="float: left; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/-o_c4Vn2DNis/VOIH1GPWQEI/AAAAAAAAAHg/SV20RS8d4bQ/s1600/169.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/-o_c4Vn2DNis/VOIH1GPWQEI/AAAAAAAAAHg/SV20RS8d4bQ/s1600/169.png" height="239" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Sommet du Col de l'Ecre (plateau de Caussol)</td></tr>
</tbody></table>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<br /></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-we1LNEoQgd4/VOIH3WcSGCI/AAAAAAAAAHo/m8gGM3RfY2w/s1600/170.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-we1LNEoQgd4/VOIH3WcSGCI/AAAAAAAAAHo/m8gGM3RfY2w/s1600/170.png" height="320" width="239" /></a></div>
<a href="http://1.bp.blogspot.com/-_wM1y6LNhKQ/VOIH9Q2u0AI/AAAAAAAAAIA/XcIyibieYq8/s1600/178.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"></a><a href="http://4.bp.blogspot.com/-wJReBAlUUv8/VOIH54Q2GlI/AAAAAAAAAHw/r7tCpbGqdP0/s1600/171.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-wJReBAlUUv8/VOIH54Q2GlI/AAAAAAAAAHw/r7tCpbGqdP0/s1600/171.png" height="320" width="239" /></a><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: 1em; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"></td></tr>
</tbody></table>
<br />
<a href="https://1.bp.blogspot.com/-_wM1y6LNhKQ/VOIH9Q2u0AI/AAAAAAAAAIA/XcIyibieYq8/s1600/178.png" imageanchor="1" style="clear: right; float: right; margin-bottom: 1em; margin-left: 1em;"><img border="0" src="http://1.bp.blogspot.com/-_wM1y6LNhKQ/VOIH9Q2u0AI/AAAAAAAAAIA/XcIyibieYq8/s1600/178.png" height="240" width="320" /></a><br />
<table cellpadding="0" cellspacing="0" class="tr-caption-container" style="margin-left: 1em; margin-right: 1em; text-align: left;"><tbody>
<tr><td style="text-align: center;"><a href="http://1.bp.blogspot.com/--BLynzGuDGg/VOIH7ckAWCI/AAAAAAAAAH0/S-HoeqFA05I/s1600/177.png" imageanchor="1" style="clear: left; margin-bottom: 1em; margin-left: auto; margin-right: auto;"><img border="0" src="http://1.bp.blogspot.com/--BLynzGuDGg/VOIH7ckAWCI/AAAAAAAAAH0/S-HoeqFA05I/s1600/177.png" height="240" width="320" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;">Photo d'avant la course (Mon cousin avait encore le sourire!)</td></tr>
</tbody></table>
<br />
<br />
<br />
<br />
<!-- Blogger automated replacement: "https://1.bp.blogspot.com/-_wM1y6LNhKQ/VOIH9Q2u0AI/AAAAAAAAAIA/XcIyibieYq8/s1600/178.png" with "https://1.bp.blogspot.com/-_wM1y6LNhKQ/VOIH9Q2u0AI/AAAAAAAAAIA/XcIyibieYq8/s1600/178.png" --><!-- Blogger automated replacement: "https://images-blogger-opensocial.googleusercontent.com/gadgets/proxy?url=http%3A%2F%2F1.bp.blogspot.com%2F-_wM1y6LNhKQ%2FVOIH9Q2u0AI%2FAAAAAAAAAIA%2FXcIyibieYq8%2Fs1600%2F178.png&container=blogger&gadget=a&rewriteMime=image%2F*" with "https://1.bp.blogspot.com/-_wM1y6LNhKQ/VOIH9Q2u0AI/AAAAAAAAAIA/XcIyibieYq8/s1600/178.png" -->guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-14482498446008617632015-02-03T07:37:00.002-08:002015-02-09T01:27:42.558-08:00Saison 2015 : semaines après semaines <strong><u><span style="font-family: Calibri;">Saison 2015<span style="color: black; font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-language: FR;"> </span><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">: semaines après semaines </span></span></u></strong><strong><u><span style="font-family: Calibri;"></span></u></strong><br />
<br />
<ul>
<li><span style="font-family: Calibri;"><u>Semaine 14 : total <strong>7,5 heures</strong></u></span></li>
</ul>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 3500 mètres</span></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 85 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 3 séances : 28 km</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Cette semaine était une semaine de récupération. Elle cloturait la phase foncière.</span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">La préparation se passe comme prévue, mais à ce jour, il me parait toujours impossible de courrir un marathon après 180 km de vélo!</span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Semaine prochaine début de la phase "Endurance / VMA". Les semaines vont se corser. Pas forcément en volume, mais dans le contenu des séances.</span><br />
<span style="font-family: Calibri;">=> Natation: début des séries de vitesse sur 50 et 100 mètres</span><br />
<span style="font-family: Calibri;">=> Vélo: début du travail de puissance (PMA) en côtes (montée en 30’’/30’’ assis et danseuse) et sur le plat (accélérations de 30’’)</span><br />
<span style="font-family: Calibri;"></span></div>
<span style="font-family: Calibri;"><o:p></o:p><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
=> Course à pied: début du travail VMA: séries de 200 mètres</div>
</span>
<br />
<ul>
<li><span style="font-family: Calibri;"><u>Semaine 13 : total <strong>12 heures</strong></u></span></li>
</ul>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 6100 mètres</span></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 157 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 21 km</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="background-color: white; color: #999999;">Home Trainer:</span> 1 séance : 1 heure</span><br />
<span style="font-family: Calibri;"></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Coup de
Stress cette semaine !</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Un ami qui
prépare également Nice m'a montré son programme d'entrainement des 2 dernières
semaines.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Son
programme est établi par un entraineur professionnel bien réputé dans le milieu
et qui a largement fait ces preuves.</span></div>
<br />
<span style="font-family: Calibri;">Pour les 2 dernières
semaines il a fait 14 heures hebdomadaire en doublant les séances 3 fois
(enchainement vélo course à pied ou natation course à pied…)</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Cet ami étant du même niveau que moi et ayant le même objectif chrono que moi, j'ai été
surpris de cette charge de travail si tôt dans la préparation (mois de janvier).</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Ca a mis un
gros doute sur ma programmation en sachant que pendant la même période, j'avais
prévu péniblement 9 heures par semaine.</span></div>
<br />
<span style="font-family: Calibri;">14 heures en
janvier, combien pour février ?!?</span><br />
<br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">J'ai donc chargé cette semaine (12 heures), et au final mon
ami m'a rassuré en me donnant son nouveau programme des jours à venir. Ce nouveau programme est allégé et plus conforme à ce que j'ai prévu! Ouff</span></div>
</div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-47434506464334377492015-02-03T07:35:00.003-08:002015-02-03T11:57:54.332-08:00Saison 2015 : semaines après semaines <div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Saison 2015</span></span></u></b><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-language: FR;"> </span></u></b><b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: semaines après semaines </span></span></u></b></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<br />
<span style="font-family: Calibri;"></span></div>
<span style="font-family: Calibri;"></span><br />
<ul><span style="font-family: Calibri;">
<li><span style="font-family: Calibri;"><u>Semaine 12 : total <strong>9 heures</strong></u></span></li>
</span></ul>
<span style="font-family: Calibri;">
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 2</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 4500 mètres</span></span></span><br />
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 75 km </span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 20 km</span></span><br />
<span style="font-family: Calibri;"><span style="background-color: white; color: #999999;">Home Trainer:</span> 2 séances : 2 heures</span><br />
<br />
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
Beaucoup d'amis du club vont voir une nutritionniste et
modifient par la suite leur alimentation. </div>
<span style="font-family: Times New Roman;">
</span>Certains changent l'approche du petit déjeuné ou rajoutent
des collations et compléments alimentaires, d'autres modifient complètement
leur alimentation et parfois suppriment le gluten...<br />
<span style="font-family: Times New Roman;">
</span>Tous se disent enchanté par leur suivi nutritionniste, se
sentent plus en forme, plus performant et conservent leurs poids de forme plus
facilement.<br />
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
Bref, je n'ai jamais senti le besoin de me faire aider sur
mon alimentation et je pense avoir une alimentation très équilibré mais en les
écoutants, ils m'ont mis le doute !</div>
<span style="font-family: Times New Roman;">
</span>Est-ce que
je mange sainement et suffisamment vu mon activité ? Ais-je des
carences ?<span style="mso-spacerun: yes;"> </span>Est-il possible de
"courir plus vite " en mangeant autrement ?<br />
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Curieux de
voir ce qu'un pro de la santé pouvait m'apporter et pour ne pas avoir de regret
ou garder un doute dans un coin de ma tête, j'ai donc pris RDV chez une
nutritionniste spécialisée dans le sport…</div>
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
</div>
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
Pendant 2 semaines, j'ai noté tout mes repas ainsi que mes
entrainements. J'ai également apporté mes dernières analyses de sang et mon
programme prévisionnel d'entrainement.</div>
<span style="font-family: Times New Roman;">
</span>Au final, je suis plutôt très rassuré. Dans un premier
temps elle m'a répondu que l'alimentation était très équilibrée et qu'il n'y
avait pas grand-chose à changer.<br />
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Elle me
conseille simplement quelque ajustements tels que :</div>
<span style="font-family: Times New Roman;">
</span><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span>ajouter des protéines au petit déjeuné (Jambon,
fromage, œuf)<br />
<span style="font-family: Times New Roman;">
</span><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span>manger des féculents tous les midis<br />
<span style="font-family: Times New Roman;">
</span><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">-<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span>ajouter une vraie collation vers 16h (gâteau de
semoule ou riz, pain d'épices et chocolat…)<br />
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<o:p> </o:p>Le poids de
forme que je souhaite (-6kg par rapport à aujourd'hui) tient la route et devrai
être atteint naturellement en augmentant la charge d'entrainement en avril/mai.</div>
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
Au niveau
des compléments alimentaires, elle m'a conseillée une cure de magnésium et
vitamine B6 (pour éviter la fatigue) et une boisson enrichie en sel minéraux.</div>
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
</div>
<span style="font-family: Times New Roman;">
</span>En effet, je
n'avais pas forcément besoin de payer une spécialiste pour mettre ça en
application, mais le sportif est légèrement hypocondriaque ou psychotique, le
mental est tellement important. Je sors rassurer de cette entretient.<br />
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
J'irai quand
même la revoir d'ici 1 mois pour faire le point.</div>
<span style="font-family: Times New Roman;">
</span><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="mso-spacerun: yes;"> </span>Par la suite elle devrait me conseiller sur
l'alimentation lors des semaines d'entrainement plus difficiles (> 13heures)
et sur l'approche de la compétition.</div>
<span style="font-family: Times New Roman;">
</span></div>
</span>guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-77781116355990255022014-12-22T00:25:00.007-08:002015-02-03T07:36:27.672-08:00Saison 2015 : semaines après semaines<b><u><span style="font-family: Calibri;"></span></u></b><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Saison 2015</span></span></u></b><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-language: FR;"> </span></u></b><b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: semaines après semaines </span></span></u></b></span></span></u></b></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"></span> </div>
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<u><span style="font-family: Calibri;">Semaine 11 : total <b>10 heures</b></span></u></div>
</li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : 3</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> séances : 5400 mètres</span></span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 95 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 20 km</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="background-color: white; color: #999999;">Home Trainer:</span> 2 séances : 2 heures</span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<ul>
<li><u><span style="font-family: Calibri;">Semaine 10 : total <b>8 heures</b><o:p></o:p></span></u></li>
</ul>
</div>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances : 3700 mètres</span></span></span><br />
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 96 km </span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1 séance : 8 km</span></span><br />
<span style="font-family: Calibri;"><span style="background-color: white; color: #999999;">Home Trainer:</span> 2 séances : 2 heures</span><br />
<span style="font-family: Calibri;"></span><br />
<ul>
<li><u><span style="font-family: Calibri;">Semaine 9 : total <b>6 heures</b><o:p></o:p></span></u></li>
</ul>
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">1 séance : 2500 mètres</span></span></span><br />
<span style="color: #82c168; font-family: Calibri; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Vélo</span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 90 km </span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances : 20 km</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"></span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Début du travail de force en vélo avec des series de 5' tout à droite (grand plateau, petit pignon)</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Dimanche 4 janvier, 1er dossard de l'année avec les 10,4 km de Saint Gervasy. 50' soit 2 de mieux qu'il y a deux ans.</span></span><br />
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">La course avait lieu le lendemain de la sortie vélo, les jambes étaient donc bien lourdes!</span></span><br />
<a href="http://3.bp.blogspot.com/-6KaHKsvryCw/VK1KFIdAmeI/AAAAAAAAAGI/AxP22W4wNpg/s1600/St%2BGerv1.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-6KaHKsvryCw/VK1KFIdAmeI/AAAAAAAAAGI/AxP22W4wNpg/s1600/St%2BGerv1.png" height="303" width="320" /></a><br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-3s8GPIOVkzA/VK1KIvPwWzI/AAAAAAAAAGQ/NIEI5H_Rs-s/s1600/St%2BGerv2.png" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-3s8GPIOVkzA/VK1KIvPwWzI/AAAAAAAAAGQ/NIEI5H_Rs-s/s1600/St%2BGerv2.png" height="240" width="320" /></a></div>
<br />
<ul>
<li>
<u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine 8 : total <b>10 heures</b><o:p></o:p></span></span></u></li>
</ul>
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 3 séances : 250 km </span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 sortie 50 km petit plateau (vélocité)</span></span><br />
<span style="font-family: Calibri;">1 sortie 100 km sur le parcours de l'IM de Nice (Gourdon, col de l'Ecre, Gréolière, Col de Vence)</span><br />
<span style="font-family: Calibri;">1 sortie 100 km du coté de Gilette</span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><o:p></o:p></span></span><br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-eaFOmVEKhHk/VKJZcF3M5UI/AAAAAAAAAF4/fYBEUpZsbMc/s1600/Col%2Bde%2Bl%27Ecre%2B2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-eaFOmVEKhHk/VKJZcF3M5UI/AAAAAAAAAF4/fYBEUpZsbMc/s1600/Col%2Bde%2Bl'Ecre%2B2.png" height="200" width="150" /></a></div>
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p></o:p></span></span><br />guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-74178051439372305812014-11-17T00:01:00.000-08:002014-12-29T23:44:55.416-08:00Saison 2015 : semaines après semaines<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Saison 2015</span></span></u></b><b><u><span style="color: black; font-family: "Times New Roman","serif"; font-size: 14pt; mso-fareast-language: FR;"> </span></u></b><b><u><span style="color: black; font-size: 14pt; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: semaines après semaines 1ere partie</span></span></u></b><br />
<br />
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: FR;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine 7 : total <strong>10 heures</strong><o:p></o:p></span></span></u></div>
</li>
</ul>
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">3
séances : 5800 mètres<o:p></o:p></span></span><br />
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 190 km <o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1
séance : 8 km<o:p></o:p></span></span><br />
<br />
<span style="font-family: Calibri;">Cette semaine était sensée être allegée. Semaine de récupération.</span><br />
<span style="font-family: Calibri;">J'ai pas vraiment tenue cet objectif.</span><br />
<span style="font-family: Calibri;">La semaine 7 est donc ma plus grosse semaine depuis le début de la préparation.</span><br />
<span style="font-family: Calibri;"></span><br />
<br />
<span style="font-family: Calibri;"><strong>1ère phase:</strong> </span><br />
<ul>
<li>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><u>Semaine 6 : total <strong>7 heures</strong></u><o:p></o:p></span></span></li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">1
séance : 2200 mètres<o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 3
séances : 53 km<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine allégée en vu du trail de
35 km à Saint Côme (<a href="http://www.hivernatrail.com/" target="_blank">Hivernatrail</a>). <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Ce trail était l'occasion de voir
si j'étais capable de courir pendant 4 heures.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Le résultat me rassure, je termine
la course en <a href="http://www.endurancechrono.com/fr/Hivernarail/35_km?list=cat" target="_blank">4h17 (154</a><span style="font-size: small;"><a href="http://www.endurancechrono.com/fr/Hivernarail/35_km?list=cat" target="_blank"><sup>ème</sup> /395)</a>. Au final je ne suis pas épuisé et
j'arrive encore à marcher.</span></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">La course est vraiment magnifique,
90% de monotrace, très peu de goudron, des descentes techniques entre les
rochers glissants et des passages dans la boue. La beauté du paysage fait aussi
qu'on ne voit pas passer le temps !</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"></span></span> </div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">La première phase se termine donc sur cette course. Le bilan de ces 6 semaines est plutôt positif. J'ai pu réaliser la charge d'entrainement prévue.</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Jusque là tout va bien! (cette phase était la plus simple)</span></span><br />
<span style="font-family: Calibri;"></span><br />
<span style="font-family: Calibri;">Maintenant place à une semaine de récupération suivie d'une semaine de fête de Noël à Nice pendant laquelle en plus de bien manger, j'éspere pouvoir user la gomme sur le col de l'Ecre.</span><br />
</div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://4.bp.blogspot.com/-rD9XB_QwGxM/VJfnLpbh84I/AAAAAAAAAFY/J8-Ci8hYPYc/s1600/Hivernatrail%2B2.png" imageanchor="1" style="clear: left; float: left; margin-bottom: 1em; margin-right: 1em;"><img border="0" src="http://4.bp.blogspot.com/-rD9XB_QwGxM/VJfnLpbh84I/AAAAAAAAAFY/J8-Ci8hYPYc/s1600/Hivernatrail%2B2.png" height="320" width="182" /></a></div>
<br />
<br />
<div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-QPQ9nVRr49Y/VJfnNyVRBsI/AAAAAAAAAFg/ACt054U542A/s1600/Hivernatrail%2B1.png" imageanchor="1"><img border="0" src="http://3.bp.blogspot.com/-QPQ9nVRr49Y/VJfnNyVRBsI/AAAAAAAAAFg/ACt054U542A/s1600/Hivernatrail%2B1.png" height="320" width="220" /></a></div>
<br />
<ul>
<li> <u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine 5 : total <b style="mso-bidi-font-weight: normal;">8 heures</b><o:p></o:p></span></span></u></li>
</ul>
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2
séances : 4000mètres<o:p></o:p></span></span><br />
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 80 km <o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2
séances : 32 km<o:p></o:p></span></span><br />
<br />
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt 36pt; mso-layout-grid-align: none; mso-list: l0 level1 lfo1; text-indent: -50.2pt;">
<span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol; mso-fareast-language: FR;"><span style="mso-list: Ignore;"><span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";"> </span></span></span><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine 4 : total <b style="mso-bidi-font-weight: normal;">8 heures</b></span></span></u></div>
</li>
</ul>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2
séances : 3800mètres</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 80 km </span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Home Traineur</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 1heure</span></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2
séances : 16 km</span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">La PPG c'est vraiment horrible, ca
fait mal partout !</span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><o:p></o:p></span></span> </div>
</div>
<ul>
<li>
<u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine 3 : total <strong>9 heures</strong><o:p></o:p></span></span></u></li>
</ul>
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2
séances : 3500mètres<o:p></o:p></span></span><br />
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 135 km <o:p></o:p></span></span><br />
<span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Home Traineur</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 1heure<o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1
séance : 15 km</span></span><br />
<span style="font-family: Calibri;"></span><br />
<ul>
<li><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><u>Semaine 2 : total <b style="mso-bidi-font-weight: normal;">7 heures</b><o:p></o:p></u></span></span></li>
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"></span></span></ul>
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances : 3800mètres<o:p></o:p></span></span><br />
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 80 km <o:p></o:p></span></span><br />
<span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Home Traineur</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 1 séance : 1heure<o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 1 séance : 20 km (course du Frioul)<o:p></o:p></span></span><br />
<o:p></o:p></span></span><br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Je me suis fait une petite entorse
lors de la course du Frioul, donc pas de course à pied pendant 7 jours.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Crevaison lors de ma sortie vélo, impossible
de réparer, je suis donc rentré par le système D => en Stop<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">3 soucis en 2 semaines, ça
commence fort!<o:p></o:p></span></span></div>
<br />
<ul>
<li><div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine 1 : total <b style="mso-bidi-font-weight: normal;">9 heures</b><o:p></o:p></span></span></u></div>
</li>
</ul>
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">1
séance : 1800mètres<o:p></o:p></span></span><br />
<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">: 2 séances : 175 km<o:p></o:p></span></span><br />
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2
séances : 16 km<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Semaine marqué par une chute, la
troisième de l'année.<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Quelques "Pizza" sur le
coté gauche, un casque fissuré et des habilles déchirés => la loose !<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Les sorties vélo uniquement sur le
petit plateau font males aux jambes. Je n'étais plus habitué.<o:p></o:p></span></span></div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-34278839228700633512014-10-31T05:47:00.001-07:002014-10-31T05:47:42.407-07:00Saison 2015: Programme d'entraînement
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-language: FR;">·<span style="mso-tab-count: 1;"> </span></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Programme d'entraînement :<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 12pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Je pars sur un programme d'entraînement de 34
semaines. Il commence donc début novembre. Les 34 semaines seront réparties de
la façon suivante :<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">-</span></u></b><span style="font-family: Calibri;"><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> semaines 1 à<span style="mso-spacerun: yes;"> </span>6
: phase de reprise et préparation générale - </span></u></b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">1<sup><span style="font-size: x-small;">er</span></sup>
novembre au 14 décembre<o:p></o:p></span></u></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 12pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Cette phase doit permettre pour les trois disciplines,
de retrouver des sensations, d'améliorer la technique et de faire un
renforcement musculaire en vu d'éviter de futurs blessures.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances
par semaines (2x1800mètres)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Travail technique (éducatif), séries
avec respiration 5 à 7 temps et autre nage que le crawl,<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">(et </span><span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">home traîneur</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">): 2 séances par semaines (2x80km), toutes les séances
sur le petit plateau<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance travail technique de pédalage
« pédaler rond », de vélocité et d’hyervélocité,<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance groupe endurance
fondamentale. <o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances
par semaines (2x9km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance PPG, renforcement
musculaire, technique de course, accélération courte(30’’max) sur du plat ou en
côte.<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance endurance fondamentale
(entre 45’ et 60’) avec une série de 15’’/15’’ ou 30’’/30’ au milieu.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Deux compétitions sont prévues
durant cette phase :<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Trail du Frioul 15km et
hyvernatrail 34km.<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Je ne serai évidemment pas préparé
spécifiquement pour ces courses. Elles ont la réputation de se faire dans des
paysages magnifiques.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Le seul but sera de se faire
plaisir, de ne pas se blesser, et de voir comment le corps réagi sur…34km.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">L’hyvernatrail clôturera cette
première phase et sera suivi par une semaine de récupération.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">-</span></u></b><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"> semaines 7 : phase de récupération <o:p></o:p></span></span></u></b></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="text-decoration: none;"></span></o:p></span></u></b><br /></div>
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">-</span></u></b><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"> semaines 8 à 13</span></span></u></b><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span></u></b><span style="font-family: Calibri;"><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">: phase Foncière – </span></u></b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">22 décembre
au 1<sup><span style="font-size: x-small;">er</span></sup> février<o:p></o:p></span></u></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Cette phase doit permettre d'augmenter progressivement
la durée des séances sans ajouter d'intensité. Une séance technique par
discipline sera maintenue <o:p></o:p></span></span></div>
<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="mso-spacerun: yes;"> </span></span><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances
par semaines (2x2200mètres)<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance de travail technique (éducatif),
travail à allure 1 (moins de coup de bras), <o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance avec séries de pyramides
bien nagé (200-300-400-500-400-300-200).<o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Les séances seront terminées par
des accélérations (4 séries de 25 mètres sprint/25 mètres lent)<span style="mso-spacerun: yes;"> </span><o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">(et </span><span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">home traîneur</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">): 2 séances par semaines (2x90km) + 1 home traîneur.
Début du travail de force.<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance travail technique de pédalage
et de vélocité,<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance groupe endurance
fondamentale<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance force (10 séries de 5’
tout à droite ou 5 séries de 10’ avec hypervélocité entre les séries)<o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances
par semaines ( environ 25km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance PPG, renforcement
musculaire, travail de côte (30’’à 1’).<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance endurance fondamentale
(entre 60’ et 1h30’) avec 1 série de 30’’/30’’ et 45’’/15’’ au milieu<o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Ajout en fonction des opportunités
d’une séance course à pied ou d’un petit enchaînement vélo/course à pied.<o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">-</span></u></b><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">
semaines 14 : phase de récupération<o:p></o:p></span></span></u></b></div>
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<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">-</span></u></b><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"> semaines 15 à 22</span></span></u></b><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span></u></b><span style="font-family: Calibri;"><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">: phase endurance / VMA – </span></u></b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">9 février
au 29 mars<o:p></o:p></span></u></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Cette phase doit permettre d'améliorer la vitesse et
de commencer le seuil. Ajout progressivement de l'intensité. <o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="mso-spacerun: yes;"> </span></span><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances
par semaines (2x2400mètres)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Le travail technique diminue et
disparaît en fin de phase, il sera remplacé par un travail de nage en pull et
pull élastique.<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance avec des séries de
sprints de 50 et 100 mètres<span style="mso-spacerun: yes;"> </span>avec du
travail à allure 1 (moins de coup de bras).<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance pyramides bien nagé
(200-300-400-500-400-300-200) avec accélération progressive. <o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">(et </span><span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">home traîneur</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">): 2 séances par semaines (2x90km) + 1 home traîneur,
Début du travail de PMA (puissance)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance groupe endurance
fondamentale avec quelques sprint de 15’’<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance force (10 séries de 5’
tout à droite ou 5 séries de 10’ avec vélocité et sprint entre les séries)<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance PMA : soit travail de côte
(montée en 30’’/30’’ assis et danseuse), soit sur du plat (accélérations de 30’’
à 2’)<o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances
par semaines ( environ 25km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance Vitesse et VMA, sprint
100 et 200 mètres récupération total ou série de 100 à 200 mètres en début de
phase, puis VMA 400 à 800 mètres en fin.<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance endurance fondamentale
(entre 60’ et 1h30’) avec 1 série de 30’’/30’’ et 45’’/15’’ au milieu<o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Il sera fait un enchaînement ou
multi enchaînement tous les 15 jours. Soit 90km de vélo avec 50’ de course à
pied, soit 3 séries de 30km vélo avec 20’ course à pied.<o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></div>
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<b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">-</span></u></b><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">
semaines 23 : phase de récupération<o:p></o:p></span></span></u></b></div>
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<span style="font-family: Calibri;"><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">-
semaines 24 à 30 : phase spécifique allure ironman – </span></u></b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">6 avril
au 24 mai<o:p></o:p></span></u></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Je n'ai pas encore complètement réfléchi cette phase.
La charge de travail sera conséquente. Je l'imagine un peu comme LA phase de vérité.
C'est-à-dire si elle se passe bien, je partirai serein le jour de la course
sinon…<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">A partir de cette phase, le ravitaillement durant
l'effort et l'alimentation avant les grosse séances sera le même que celui prévu
le jour de la course.<o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances
par semaines (1x2600 et 1x3000mètres) + 3 en eaux libres sur toute la phase<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Des séances plus longues avec de
la nage à allure course.<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance avec des séries de 200 mètres
(NL, Pull, Plaquette, Palmes…), séries de 50 mètres progressif<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance pyramides
(200-400-600-800-400-200) avec sprint tous les 150 mètres. <o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Je ne prévois pas de séance de
3800 mètres, je ne voit pas de réelle intérêt<o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;"><span style="mso-spacerun: yes;"> </span></span></span><span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">(ou </span><span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">home traîneur</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">): 3 séances par semaines (2x90km+ 1x120km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance groupe endurance
fondamentale avec quelques sprint de 15’’<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">2 séances à allure course : séries
de 5’ en début de phase puis 30’ en fin<o:p></o:p></span></span><br />
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<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances
par semaines + 1 enchaînement ( environ 40km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance allure seuil avec des séries
de 1000, 2000 et 3000 mètres<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance endurance fondamentale
(entre 1h30’ et 2h)<o:p></o:p></span></span><br />
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Il sera fait un enchaînement ou
multi enchaînement par semaine. Soit 120km de vélo avec 75’ de course à pied,
soit 3 séries de 50km vélo avec 30’ course à pied.<o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">J'essayerai de faire deux grosses semaines spécifiques
avec 2 séances par jours (vacances scolaire d'avril et pont du mois de mai)<o:p></o:p></span></span></div>
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<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="font-family: Calibri;"><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">-
semaines 31 à 33 : phase pré-objectif – </span></u></b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="mso-spacerun: yes;"> </span>25 mai au 17 juin<o:p></o:p></span></u></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">La charge de travail diminue légèrement. Le travail
sera fait à allure course<o:p></o:p></span></span><br />
<br />
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<span style="font-family: Calibri;"><span style="color: #4181c0; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Natation : </span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">2 séances
par semaines (1x2600 et 1x3000 mètres) avec nage en eaux libres si possible<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Séances à peu près identiques à la
phase précédente avec retour du travail d'éducatifs et de vitesse (séries de
100 mètres)<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><br />
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<span style="color: #82c168; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Vélo</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span><span style="font-family: Calibri;"><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">(ou </span><span style="color: grey; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">home traîneur</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">): 3 séances par semaines (2x90km+ 1x120km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance groupe endurance
fondamentale<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">2 séances souples avec séries de
4x30’ allure course<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="font-family: Calibri;"><span style="color: #a16252; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">Course à pied :</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"> 2 séances
par semaines ( environ 30km)<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance de qualité allure seuil
avec des séries de 1000, 2000 et 3000 mètres<o:p></o:p></span></span><br />
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">1 séance souple avec séries de
3x20’ allure course<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 0pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Il sera fait un enchaînement ou
multi enchaînement par semaine. Soit 90km de vélo avec 50’ de course à pied,
soit 3 séries de 30km vélo avec 2</span></span><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;">0</span><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">’ course à pied.<o:p></o:p></span></span></div>
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 12pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">-
semaines 33 à 34</span></span></u></b><b><u><span style="color: black; font-family: "Times New Roman","serif"; mso-fareast-language: FR;"> </span></u></b><span style="font-family: Calibri;"><b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;">:
phase d'approche – </span></u></b><u><span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="mso-spacerun: yes;"> </span>18
juin au 28 juin<o:p></o:p></span></u></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Plus l'objectif se rapproche, plus les erreurs coûtent
chère !<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="line-height: normal; margin: 0cm 0cm 12pt; mso-layout-grid-align: none;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Le but de cette phase est de se régénérer, de faire le
plein d'énergie pour arrivée le jour de la course avec une grosse envie.<o:p></o:p></span></span></div>
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">La meilleure façon d’y arriver est de faire ce que l’on
appelle de la surcompensation. En gros tu ne fous presque plus rien, et au
final t'es meilleur !<o:p></o:p></span></span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="color: black; mso-bidi-font-family: Calibri; mso-fareast-language: FR;"><span style="font-family: Calibri;">Toutes les séances seront souples avec récupération
total les 3 derniers jours.</span></span></div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-11499857025317842852014-10-30T07:30:00.000-07:002014-10-31T10:45:01.320-07:00Saison 2015 : Planification, préparation<ul>
<li>
<span style="font-family: Calibri;">Planification, préparation :</span></li>
</ul>
<span style="font-family: Calibri;">Comme je le disais dans l’article précédant, il y a encore
2 mois, faire un Ironman me semblait impossible.</span><br />
<br />
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">- l’investissement
personnel <o:p></o:p></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">En effet le prix de l’inscription équivaut quasiment à
notre budget vacances d’été, et pour réussir à être simplement un finisher,
selon moi, il faut enchainer environ 30 semaines à raison de 10/15 heures hebdomadaires.</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">Je ne me sentais donc pas de rentrer un soir à la maison et
de dire :</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<i style="mso-bidi-font-style: normal;"><span style="font-family: Calibri;">« Chérie, cet
été on ne part pas en vacances, et en plus de janvier à juin, tu ne me verras pas
ni les samedis matins, ni les dimanches matins. Les après midis je serai crevé
par l’entrainement donc tu t’occuperas seule des enfants et me laisseras faire
la sieste ! Ah, et j’oubliais, je vais être encore plus pénible que d’habitude
au mois de juin. Alors heureuse ? » <o:p></o:p></span></i></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
</div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">Après quelque tour de passe passe, nous avons réussi à
trouver le budjet (paix à son âme mon Zodiac, et merci Couze), l’organisation
familiale a été discutée et négociée. Les activités extrascolaires des enfants
sont bien organisées.</span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">Je compte également sur une année professionnelle plus
calme pour y arriver.</span></div>
<br />
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">Les feus sont au vert !</span></div>
<div class="separator" style="clear: both; text-align: center;">
<a href="http://1.bp.blogspot.com/-1_pFn30R9Y0/VFD3Rf8GQpI/AAAAAAAAADc/AGql2E13Pwo/s1600/feuvert.gif" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://1.bp.blogspot.com/-1_pFn30R9Y0/VFD3Rf8GQpI/AAAAAAAAADc/AGql2E13Pwo/s1600/feuvert.gif" height="200" width="143" /></a></div>
<br />
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">- l’effort physique
en lui-même<o:p></o:p></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">3800 mètres de natation, 180 km de vélo, 42 km et des poussières
de course à pieds.</span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;">A ce jour, ça me paraît toujours irréalisable. L’entrainement
et la préparation me feront, je l’espère, changer d’avis.<span style="mso-fareast-language: FR; mso-no-proof: yes;"><o:p></o:p></span></span></div>
<br />guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-13010437044442204032014-10-29T03:33:00.003-07:002014-10-31T10:42:54.677-07:00Saison 2014 : Photos<span style="font-family: Verdana, sans-serif; font-size: 11pt; line-height: 115%; mso-ansi-language: FR; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: EN-US;"><u>Half de Hyères:</u></span><br />
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<tr><td style="text-align: center;"><a href="http://4.bp.blogspot.com/-LB8DW1ITSog/VFDB7bmzssI/AAAAAAAAACE/nwn1uZ3epCA/s1600/Hyeres%2B1.jpg" imageanchor="1" style="margin-left: auto; margin-right: auto;"><img border="0" src="http://4.bp.blogspot.com/-LB8DW1ITSog/VFDB7bmzssI/AAAAAAAAACE/nwn1uZ3epCA/s1600/Hyeres%2B1.jpg" height="266" width="400" /></a></td></tr>
<tr><td class="tr-caption" style="text-align: center;"><span style="font-family: Trebuchet MS;">Arrivée avec Gilbert. A noter son sprint pied nus!</span></td></tr>
</tbody></table>
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<a href="http://4.bp.blogspot.com/-LB8DW1ITSog/VFDB7bmzssI/AAAAAAAAACE/nwn1uZ3epCA/s1600/Hyeres%2B1.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"></a><br />
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<u><span style="font-family: Verdana;">Half de Paladru (Par équipe):</span></u></div>
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guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-61132626468535343222014-10-28T06:32:00.000-07:002014-11-03T03:01:39.284-08:00Saison 2015 : Objectifs de la saison <ul>
<li>
<span style="font-family: Calibri;">Saison 2015 : Objectifs de la saison</span></li>
</ul>
<span style="font-family: Calibri;">L’objectif
de la saison 2015 me semblait, il y a encore 2 mois, absolument irréalisable
tant au niveau de l’investissement personnel pour le préparer, que l’effort physique
en lui même.</span><br />
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="mso-spacerun: yes;"><span style="font-family: Calibri;"> </span></span><span style="font-family: Calibri;">J’ai pour
habitude de ne pas me lancer dans le vide, de réfléchir avant d’agir et d’être
vraiment sûr de mes capacités avant de m’inscrire sur une course.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Le
changement c’est maintenant! </span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">La course
étant complète en général 9 mois à l’avance, il fallait cette fois ci changer
ses habitudes et s’inscrire avant de réfléchir.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">Je me suis
donc inscrit à <a href="http://eu.ironman.com/fr-fr/triathlon/events/emea/ironman/france-nice.aspx" target="_blank">l’Ironman de Nice</a> le 28 juin 2015.<span style="font-family: Times New Roman;">
</span></span><span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;"><o:p></o:p></span></span></div>
<span style="font-family: Calibri;"></span><br />
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<span style="font-family: Calibri;"><span style="font-family: Times New Roman;">
</span></span></div>
<span style="font-family: Calibri;"><span style="font-family: Times New Roman;"><div class="separator" style="clear: both; text-align: center;">
<a href="http://3.bp.blogspot.com/-5KI88Dk7esI/VFdgftwk4tI/AAAAAAAAAFI/o7pByZ3jad0/s1600/Comfirmation.jpg" imageanchor="1" style="margin-left: 1em; margin-right: 1em;"><img border="0" src="http://3.bp.blogspot.com/-5KI88Dk7esI/VFdgftwk4tI/AAAAAAAAAFI/o7pByZ3jad0/s1600/Comfirmation.jpg" height="285" width="320" /></a></div>
</span></span><br />
<span style="font-family: Calibri;">
</span><br />
<span style="font-family: Calibri;"><div class="separator" style="clear: both; text-align: left;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;">Nice est mon seul
objectif sportif de 2015.<o:p></o:p></span></div>
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<span style="font-family: Times New Roman;">
</span></div>
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<span style="mso-fareast-language: FR; mso-no-proof: yes;">Il y aura bien sur d’ici là
des courses de préparations : course à pieds, cyclosportive et un half
courant le mois de mai.<o:p></o:p></span></div>
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<span style="font-family: Times New Roman;">
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<br /></div>
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<span style="mso-fareast-language: FR; mso-no-proof: yes;">Est-ce bien réalisable ?<o:p></o:p></span></div>
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guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-65491212518112402182014-10-27T03:13:00.000-07:002014-10-31T10:44:18.598-07:00Saison 2014 : Entrainement<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;">Saison 2014 :</span></u></b> (novembre
2013 à octobre 2014)<b style="mso-bidi-font-weight: normal;"><u><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></u></b></span></div>
<ul>
<li><span style="font-family: Calibri;">Entrainement :</span></li>
</ul>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">- Le tableau
récap<o:p></o:p></span></u></b></div>
<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: FR; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: FR; mso-no-proof: yes;"><v:shapetype coordsize="21600,21600" filled="f" id="_x0000_t75" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f">
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<b style="mso-bidi-font-weight: normal;"><u><span style="font-family: Calibri;">- Déroulement<o:p></o:p></span></u></b></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Une
semaine type ressemble à peu près à ça :<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Lundi :
midi <span style="color: #4f81bd;">Natation</span>, soir <span style="color: grey;">Home
Traineur<o:p></o:p></span></span></span></div>
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Mardi :
midi <span style="color: #c0504d;">course à pied</span><o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Mercredi : <span style="color: #9bbb59;">Vélo</span><o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Jeudi :
midi <span style="color: #c0504d;">Course à pied</span><o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Vendredi :
midi <span style="color: #4f81bd;">natation</span><o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Samedi :
<span style="color: #9bbb59;">Vélo</span><o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Dimanche :
Récup<o:p></o:p></span></span><br />
<br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">J’ai
réalisé 80% des scéances de natation et 90% des scéances de courses à pied entre
midi et deux (pendant ma pause déjeuner). <o:p></o:p></span></span><br />
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Seules
20% des sorties vélo ont fait plus de 85km (plus de 3h).<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><o:p><span style="font-family: Calibri;"> </span></o:p></span><span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">J’ai
essayé de m’entrainer plus intelligemment en optimisant mon temps disponible. Je
n’ai donc pas « fais du sport » histoire de dire que je « fais
du sport » ! <o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Par
rapport aux années précedantes, j’ai modifié ma façon de m’entrainer,
plannifier et découper la saison par périodes et filières de travail.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">J’ai
l’impression de m’être moins entrainé que la saison dérnière (chose fausse en
comparant les années) et pourtant je pense avoir progressé (chose modestement
vrai).<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
</div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Je
retiens les points positif suivants :<o:p></o:p></span></span></div>
<br />
<span style="font-family: Calibri;"><span style="color: #3d85c6; mso-fareast-language: FR; mso-no-proof: yes;">N</span></span><span style="font-family: Calibri;"><span style="color: #4f81bd; mso-fareast-language: FR; mso-no-proof: yes;"><span style="color: #3d85c6;">atation </span>:</span><span style="mso-fareast-language: FR; mso-no-proof: yes;"> début de saison avec beaucoup de travail technique
(éducatif) et de travail à allure 1 (moins de coup de bras). N’étant pas nageur
et ne progressant pas en vitesse depuis 3 ans, le but est de sortir le moins
fatigué de l’eau, nager en limitant la dépense d’énergie.<o:p></o:p></span></span><br />
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="color: #6aa84f; mso-fareast-language: FR; mso-no-proof: yes;">Vélo</span><span style="mso-fareast-language: FR; mso-no-proof: yes;"> (et <span style="color: grey;">home traineur</span>):<o:p></o:p></span></span></div>
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Au
lieu de "partir faire du vélo", j’ai mis un thème à tous mes entrainements.<o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Dans
l’ordre chronologique de la saison :<o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">- Travail
technique de pédalage, de vélocité et d’hyervélocité. <o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">- Travail
de force « tout à droite »<o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">-
Travail en côte et intervales courts (PMA)<o:p></o:p></span></span><br />
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">- Travail
à allure course : séries de 5’ puis augmentation jusqu’à des séries de 25’<o:p></o:p></span></span><br />
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="font-family: Calibri;"><span style="color: #c0504d; mso-fareast-language: FR; mso-no-proof: yes;"><span style="color: #990000;">Course à pied</span> :</span><span style="mso-fareast-language: FR; mso-no-proof: yes;"> début de saison avec beaucoup de PPG et renforcement
musculaire. J’ai ajouté à l’approche des compétitions du travail au seuil :
séries de 1000, ou 2000mètres.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">Coupure :</span></span></div>
<div class="MsoListParagraphCxSpMiddle" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">En milieu de saison, à l’issue de triathlon de Hyeres (premier objectif), j’ai
fait une pause de 3 semaines où l’entrainement a été réduit. Coupure bénéfique
pour retrouver de la motivation et reposer le corps.<o:p></o:p></span></span></div>
<br />
<div class="MsoListParagraphCxSpLast" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<span style="mso-fareast-language: FR; mso-no-proof: yes;"><span style="font-family: Calibri;">La
deuxième coupure correspond à la fin de la saison. Un mois d’octobre calme pour
digérer 2014 et <i style="mso-bidi-font-style: normal;"><u>se préparer psychologiquement
à avaler la saison 2015 qui s’annonce chargée.</u></i><o:p></o:p></span></span></div>
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<span style="font-family: "Calibri","sans-serif"; font-size: 11pt; line-height: 115%; mso-ansi-language: FR; mso-bidi-font-family: "Times New Roman"; mso-bidi-language: AR-SA; mso-fareast-font-family: Calibri; mso-fareast-language: FR; mso-no-proof: yes;"><v:shapetype coordsize="21600,21600" filled="f" o:preferrelative="t" o:spt="75" path="m@4@5l@4@11@9@11@9@5xe" stroked="f"><v:stroke joinstyle="miter"><v:path gradientshapeok="t" o:connecttype="rect" o:extrusionok="f"><o:lock aspectratio="t" v:ext="edit"></o:lock></v:path></v:stroke></v:shapetype><span style="font-family: Times New Roman; font-size: small;">
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<o:p><span style="text-decoration: none;">
</span></o:p></div>
<div class="MsoListParagraph" style="margin: 0cm 0cm 0pt; mso-add-space: auto;">
<strong><u><span style="font-family: Calibri;">- Evolution d’années en années:</span></u></strong></div>
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<strong><u><span style="font-family: Calibri;"></span></u></strong><br />
<strong><u><span style="font-family: Calibri;"></span></u></strong><br />
<strong><u><span style="font-family: Calibri;"></span></u></strong><br />
<strong><u><span style="font-family: Calibri;"></span></u></strong><br />
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<strong><u><span style="font-family: Calibri;"><img border="0" src="http://1.bp.blogspot.com/-lzhrTqEut3c/VFC7IearcNI/AAAAAAAAABk/Ka1bRsx1Css/s1600/Graph%2B1.jpg" height="588" width="640" /></span></u></strong></div>
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guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0tag:blogger.com,1999:blog-2050650799694925504.post-22682255165912882162014-10-06T02:49:00.000-07:002014-10-31T10:43:51.086-07:00Saison 2014 : Compétitions<strong>
</strong>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 10pt;">
<span style="font-family: Calibri;"><u><span style="font-size: 14pt; line-height: 115%;"><strong>Saison 2014 :</strong></span></u> (novembre
2013 à octobre 2014)<u><span style="font-size: 14pt; line-height: 115%;"><o:p></o:p></span></u></span></div>
<span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;"></span></span><br />
<strong><span style="font-family: Symbol; mso-bidi-font-family: Symbol; mso-fareast-font-family: Symbol;"><span style="mso-list: Ignore;">·<span style="font-size-adjust: none; font-stretch: normal; font: 7pt/normal "Times New Roman";">
</span></span></span><span style="font-family: Calibri;">Compétitions : cette saison j’ai pu
réaliser les courses suivantes :</span>
<span style="font-size: 8pt; line-height: 115%;"><o:p><span style="font-family: Calibri;"> </span></o:p></span></strong><br />
<strong>
</strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<u><span style="font-family: Calibri;"><strong>- 3 courses à pied<o:p></o:p></strong></span></u></div>
<span style="font-family: Calibri;">Hivernatrail
(Trail 17km – 1h46 - 87<span style="font-size: small;"><sup>ème</sup> sur 315)</span></span><br />
<span style="font-family: Calibri;">Course
nature (10km – 47’)</span><br />
<span style="font-family: Calibri;">Trail de l’oignon doux (21km – 2h24 – 152<sup><span style="font-size: x-small;">ème</span></sup> sur
311)</span><br />
<strong>
</strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<u><span style="font-family: Calibri;"><strong>- 2 cyclosportives<o:p></o:p></strong></span></u></div>
<strong>
</strong><span style="font-family: Calibri;">Ales (70km –
2h08 – 33km/h - 183<sup><span style="font-size: x-small;">ème</span></sup> sur 254)</span><br />
<span style="font-family: Calibri;">Héraultaise
(138km – 4h11 – 33km/h -149<sup><span style="font-size: x-small;">ème</span></sup> sur 354)</span><br />
<strong>
</strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<u><span style="font-family: Calibri;"><strong>- 1 aquathlon<o:p></o:p></strong></span></u></div>
<strong>
</strong><span style="font-family: Calibri;">Saint
Laurent du Var </span><br />
<strong>
</strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<u><span style="font-family: Calibri;"><strong>- 4 triathlons<o:p></o:p></strong></span></u></div>
<strong>
</strong><span style="font-family: Calibri;">Triathlon S
de Vitrolles (750m/20km/5km -<span style="mso-spacerun: yes;"> </span>106<sup><span style="font-size: x-small;">ème</span></sup>
sur 312)</span><br />
<span style="font-family: Calibri;">Triathlon L
de Hyeres (1900m/95km/20km -<span style="mso-spacerun: yes;"> </span>154<sup><span style="font-size: x-small;">ème</span></sup>
sur 490)</span><br />
<span style="font-family: Calibri;">Triathlon L de
Paladru par équipe (1700m/70km/17km -<span style="mso-spacerun: yes;"> </span>66<sup><span style="font-size: x-small;">ème</span></sup>
sur 119)</span><br />
<span style="font-family: Calibri;">Triathlon L
du Natureman (2000m/90km/20km -<span style="mso-spacerun: yes;"> </span>300<sup><span style="font-size: x-small;">ème</span></sup>
sur 1100)</span><br />
<strong>
</strong><br />
<strong>
</strong><br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">J’ai réussis
à terminer toutes ces courses en ayant de bonnes sensations et avec le sourire.</span></div>
<br />
<div class="MsoNormal" style="margin: 0cm 0cm 0pt;">
<span style="font-family: Calibri;">La plus
difficile ou plutôt étrange fut l’Aquathlon. J’aurai jamais imaginé que ca
puisse être aussi intense. Je ne suis pas sur de renouveler cette expérience…</span></div>
guich30http://www.blogger.com/profile/07869998794266086469noreply@blogger.com0