{"id":86108,"date":"2015-06-25T13:00:21","date_gmt":"2015-06-25T11:00:21","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86108"},"modified":"2021-04-28T18:03:09","modified_gmt":"2021-04-28T16:03:10","slug":"tout-savoir-sur-la-nage-en-eau-libre-2","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/tout-savoir-sur-la-nage-en-eau-libre-2\/","title":{"rendered":"Tout savoir sur la nage en eau libre"},"content":{"rendered":"<p>La\u00a0<strong>natation longue distance<\/strong>\u00a0recouvre toutes les manifestations de natation qui se d\u00e9roulent en eau libre. Dans les rivi\u00e8res par exemple, les lacs et en mer (d\u2019o\u00f9 le terme \u00ab\u00a0<strong>nage en eau libre<\/strong>\u00a0\u00bb).<\/p>\n<p>On distingue quatre cat\u00e9gories :<\/p>\n<p><strong>\u2013<\/strong>\u00a0moyenne distance (jusqu\u2019\u00e0 5 km)<\/p>\n<p><strong>\u2013<\/strong>\u00a0longue distance (jusqu\u2019\u00e0 15 km)<\/p>\n<p><strong>\u2013<\/strong>\u00a0ultra longue distance (jusqu\u2019\u00e0 25 km)<\/p>\n<p><strong>\u2013<\/strong>\u00a0marathon (plus de 25 km)<\/p>\n<p>La natation longue distance s\u2019est r\u00e9cemment popularis\u00e9e gr\u00e2ce au triathlon qui commence toujours par une \u00e9preuve de natation. En raison des conditions dans lesquelles elles se d\u00e9roulent, les comp\u00e9titions de natation en eau libre varient selon diff\u00e9rents facteurs\u00a0:<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>m\u00e9t\u00e9orologiques<\/strong>, comme le vent, les vagues et\/ou les courants, la temp\u00e9rature et la densit\u00e9 de l\u2019eau<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>strat\u00e9giques<\/strong>, comme d\u00e9cider de nager en t\u00eate de la course ou avec le groupe, quand manger et quand boire pendant la course<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>environnementaux<\/strong>\u00a0comme les caract\u00e9ristiques particuli\u00e8res des courses, qui peuvent soit \u00eatre nag\u00e9es sur plusieurs longueurs et donc d\u00e9buter et finir au m\u00eame endroit\u00a0; ou se tenir dans des \u00e9tendues d\u2019eau plus ou moins r\u00e9guli\u00e8res, d\u00e9butant et finissant \u00e0 des endroits diff\u00e9rents<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>diff\u00e9rentes distances<\/strong>\u00a0(de 5\u00a0km \u00e0 25\u00a0km), beaucoup de participants, de longues courses (plus de 2 heures) et des changements de rythme fr\u00e9quents pendant la course\u2026<\/p>\n<p>A quoi cela vous fait-il penser\u00a0?<\/p>\n<p>\u00c0 la course \u00e0 pied, absolument\u00a0!<\/p>\n<p>En fait, les courses de natation en eau libre sont tr\u00e8s similaires aux manifestations de courses \u00e0 pied. Des \u00e9tudes r\u00e9centes (<em>Shephard, Roy, et Per-Olof Astrand. \u00ab\u00a0Chapitre 1\/p 13 Encyclopedia of Sports Medicine\u00a0\u00bb<\/em>) ont montr\u00e9 qu\u2019il existe une corr\u00e9lation en terme d\u2019entrainement entre la natation en eau libre et la course d\u2019endurance \u00e0 pied. Surtout en termes de d\u00e9veloppement de la r\u00e9sistance n\u00e9cessaire pour soutenir un rythme correct tout au long de la course.<\/p>\n<p>Comme nous l\u2019avons vu dans les articles pr\u00e9c\u00e9dents, la capacit\u00e9 a\u00e9robique se d\u00e9veloppe progressivement sur plusieurs semaines, des mois ou m\u00eame des ann\u00e9es. Il est donc important d\u2019avoir un plan soigneusement \u00e9labor\u00e9, couvrant\u00a0:<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>la premi\u00e8re phase<\/strong>\u00a0(la plus longue)\u00a0: l\u2019entrainement bas\u00e9 sur l\u2019a\u00e9robique et l\u2019introduction au travail ana\u00e9robie<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>la seconde phase<\/strong>\u00a0: entrainement de qualit\u00e9 principalement au rythme\u00a0VO2max<strong>*<\/strong><\/p>\n<p><strong>\u2013 la troisi\u00e8me phase<\/strong>\u00a0: maintenir votre forme a\u00e9robique<strong>**<\/strong>\u00a0et ana\u00e9robie tout en augmentant votre vitesse.<\/p>\n<p><strong>\u2013<\/strong>\u00a0<strong>la quatri\u00e8me phase<\/strong>\u00a0(la plus courte)\u00a0: repos et attention port\u00e9e au d\u00e9tail.<\/p>\n<p>Voici quelques conseils utiles pour vous attaquer \u00e0 vos premi\u00e8res courses en eau libre de la mani\u00e8re la plus efficace possible\u00a0:<\/p>\n<p>Entrainez-vous principalement en piscine, vu que vous ne pouvez pas vous entrainer en conditions r\u00e9elles. Ces conditions r\u00e9elles \u00e9voluent en permanence et vos concurrents ne sont jamais les m\u00eames, il est donc difficile de r\u00e9pliquer chaque variable.<\/p>\n<p>Entrainez-vous \u00e0 VO2max<strong>*<\/strong>\u00a0ou au rythme du seuil ana\u00e9robie. Il s\u2019agit probablement de la meilleure fa\u00e7on de d\u00e9velopper les mouvements de nage les plus efficaces pour la course.<\/p>\n<p>Habituez-vous \u00e0 manger et \u00e0 boire pendant les s\u00e9ances d\u2019entrainement longues. Cela va non seulement vous aider \u00e0 augmenter votre \u00e9nergie, mais vous pr\u00e9parera \u00e9galement \u00e0 vous alimenter tout au long de la course.<\/p>\n<p>Rappelez-vous que la routine est essentielle lors des courses d\u2019endurance, en particulier du point de vue mental.<\/p>\n<p>Entrainez-vous comme si vous \u00e9tiez en \u00ab\u00a0eau libre\u00a0\u00bb. Nagez comme si vous y \u00e9tiez en incorporant les exercices suivants \u00e0 votre entrainement\u00a0:<\/p>\n<ul>\n<li><strong>Tarzan drill\u00a0:<\/strong>\u00a010\u00d750 nage 25\u00a0m libre avec la t\u00eate hors de l\u2019eau et 25\u00a0m nage dos. Augmentez le nombre de r\u00e9p\u00e9titions et la distance (75\u00a0m ou 100\u00a0m) d\u00e8s que vous \u00eates \u00e0 l\u2019aise avec ce type de nage. \u00c7a vous aidera \u00e0 vous endurcir le cou et vous apprendra \u00e0 chercher les marquages au sol.<\/li>\n<li><strong>Nager sans demi-tours sous l\u2019eau\u00a0:<\/strong>\u00a0nagez sur de longues distances (de 400\u00a0m \u00e0 1000\u00a0m) sans faire de demi-tour sous l\u2019eau. En approchant du mur, tournez sans pousser avec vos jambes, en n\u2019utilisant que la force de vos bras et de vos jambes.<\/li>\n<\/ul>\n<p>Rappelez-vous, il n\u2019y a pas d\u2019improvisation dans la natation, la cl\u00e9, c\u2019est l\u2019entrainement\u00a0!<\/p>\n<p>&nbsp;<\/p>\n<h5><em><strong>*<\/strong>\u00a0VO2MAX : ON PEUT D\u00c9FINIR \u00c7A COMME LA PUISSANCE A\u00c9ROBIQUE MAXIMALE D\u2019UNE PERSONNE. ELLE EST \u00c9GALE \u00c0 LA CONSOMMATION D\u2019\u00c9NERGIE QUI PEUT \u00caTRE UTILIS\u00c9E SUR UNE P\u00c9RIODE DONN\u00c9E, LORS DE L\u2019EXERCICE PHYSIQUE \u00c0 INTENSIT\u00c9 AUGMENT\u00c9E JUSQU\u2019\u00c0 L\u2019\u00c9PUISEMENT.<\/em><\/h5>\n<p>&nbsp;<\/p>\n<h5><em><strong>**<\/strong>\u00a0L\u2019A\u00c9ROBIE ET L\u2019ANA\u00c9ROBIE D\u00c9CRIVENT DEUX TYPES D\u2019EFFORTS.<\/em><br \/>\n<em>UNE ACTIVIT\u00c9 EN ZONE A\u00c9ROBIE EST D\u2019INTENSIT\u00c9 MOD\u00c9R\u00c9E. C\u2019EST LE CAS D\u2019UNE COURSE LENTE PAR EXEMPLE. C\u2019EST UN EFFORT QU\u2019ON PEUT SUPPORTER PENDANT ASSEZ LONGTEMPS. CLASS\u00c9 DANS LA CAT\u00c9GORIE DE L\u2019ENDURANCE, IL VA MOBILISER ENTRE 65% ET 80% DE VOTRE FCMAX. LES R\u00c9SERVES D\u2019\u00c9NERGIE UTILIS\u00c9ES POUR LA CIRCONSTANCE, SONT ESSENTIELLEMENT GRAISSEUSES.<\/em><\/h5>\n<h5><em>UN EFFORT EN ZONE ANA\u00c9ROBIE SERA PLUS INTENSE.\u00a0 IL SERA QUASIMENT, DE L\u2019ORDRE D\u2019UN SPRINT. ON PARLE ALORS D\u2019EFFORT EN R\u00c9SISTANCE, ET VOUS SEREZ \u00c0 85-90% DE VOTRE FCMAX. VOS MUSCLES PRODUIRONT DES D\u00c9CHETS (ESSENTIELLEMENT DE L\u2019ACIDE LACTIQUE) ET VOUS BR\u00dbLEREZ CETTE FOIS DES SUCRES. CET EFFORT-L\u00c0 NE PEUT PAS \u00caTRE PROLONG\u00c9 PLUS DE QUELQUES MINUTES.<br \/>\n(SOURCE\u00a0: DESTINATIONSANTE.COM)<\/em><\/h5>\n","protected":false},"excerpt":{"rendered":"<p>La\u00a0natation longue distance\u00a0recouvre toutes les manifestations de natation qui se d\u00e9roulent en eau libre. Dans les rivi\u00e8res par exemple, les lacs et en mer (d\u2019o\u00f9 le terme \u00ab\u00a0nage en eau &hellip;<\/p>\n","protected":false},"author":1312,"featured_media":11168,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12821],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Tout savoir sur la nage en eau libre - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/tout-savoir-sur-la-nage-en-eau-libre-2\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Tout savoir sur la nage en eau libre - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"La\u00a0natation longue distance\u00a0recouvre toutes les manifestations de natation qui se d\u00e9roulent en eau libre. 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