{"id":86480,"date":"2017-01-13T14:30:06","date_gmt":"2017-01-13T13:30:06","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86480"},"modified":"2021-05-15T10:23:36","modified_gmt":"2021-05-15T08:23:36","slug":"etes-vous-pret-pour-votre-premier-triathlon-2","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/fr\/eau-libre-et-triathlon\/etes-vous-pret-pour-votre-premier-triathlon-2\/","title":{"rendered":"\u00cates-vous pr\u00eat pour votre premier triathlon ?"},"content":{"rendered":"<p><strong>\u00c0 l\u2019exception des athl\u00e8tes pr\u00e9destin\u00e9s ou de ceux qui ont commenc\u00e9 tr\u00e8s jeune, ce qui incite habituellement les gens \u00e0 participer \u00e0 un triathlon c\u2019est l\u2019id\u00e9e de relever un d\u00e9fi impossible, de parvenir \u00e0 surmonter un obstacle tr\u00e8s difficile et de se sentir pr\u00eat \u00e0 tout.<\/strong><\/p>\n<p>Comment savoir si vous \u00eates pr\u00eat\u00a0? Quand pouvez-vous attaquer votre premier triathlon olympique (1,5 km \u2014 40 km \u2014 10 km)\u00a0? Quel niveau de pr\u00e9paration devez-vous atteindre pour finir l\u2019\u00e9preuve sans abimer votre corps\u00a0?<\/p>\n<p>Tout d\u2019abord, vous devez \u00eatre pr\u00eat \u00e0 g\u00e9rer un effort qui dure plus de 2 heures, vous pouvez essayer \u00e7a sur un v\u00e9lo.<\/p>\n<p>Vous demander de nager ou de courir pendant 2 heures serait trop, mais vous demander de p\u00e9daler sur un v\u00e9lo \u2014 \u00e9videmment apr\u00e8s une p\u00e9riode d\u2019entra\u00eenement sp\u00e9cifique \u2014 repr\u00e9sente le meilleur moyen pour tester votre endurance physique.<\/p>\n<p>Vous devez \u00eatre s\u00fbr de pouvoir r\u00e9aliser 4 types de s\u00e9ances d\u2019entra\u00eenement, une pour la natation, une pour le v\u00e9lo, une pour la course et une session brique. Il n\u2019y a pas de guides objectifs pr\u00e9cis, mais c\u2019est avec plaisir que nous partageons le n\u00f4tre\u00a0:<\/p>\n<p><strong>SESSION DE NATATION<\/strong><\/p>\n<ul>\n<li>400 m d\u2019\u00e9chauffement tranquille (50 libre, 25 brasse, 25 dos jambes \u2013 50 libre, 50 dos, 25 jambes brasse)<\/li>\n<li>12 x 50 m tranquille avec r\u00e9cup\u00e9ration de 15 secondes (1 jambes \u2014 1 exercices \u2014 1 max sur 12,5 m \u2013 1 pouss\u00e9e en respirant tous les 5 mouvements de bras, avec une l\u00e9g\u00e8re acc\u00e9l\u00e9ration)<\/li>\n<li>8 x 200 m avec 20-25 secondes de r\u00e9cup\u00e9ration (4<sup>e<\/sup>\u00a0et 8<sup>e<\/sup>\u00a0avec coup de jambe plus rapide)<\/li>\n<li>\u00a01 x 300 m de retour au calme (50 jambes avec planche \u2014 50 pullbuoy avec le plus petit nombre de mouvements de bras \u2013 50 dos double-bras)<\/li>\n<\/ul>\n<p><strong><em>Tot. 2900 m<\/em><\/strong><\/p>\n<p><strong>SESSION DE V\u00c9LO<\/strong><\/p>\n<ul>\n<li>15 km d\u2019\u00e9chauffement lent \u00e0 90\/100 tr\/min (cadence)<\/li>\n<li>2 x 20 km au seuil avec 5 minutes de r\u00e9cup\u00e9ration active p\u00e9daler tranquillement \u00e0 une cadence rapide<br \/>\n(1<sup>er<\/sup>\u00a0set en mont\u00e9e \u2014 2<sup>\u00e8me<\/sup>\u00a0set sur du plat)<\/li>\n<li>5 km de retour au calme en p\u00e9dalant tr\u00e8s doucement<\/li>\n<\/ul>\n<p><strong><em>Tot. 60 km<\/em><\/strong><\/p>\n<p><strong>SESSION DE COURSE<\/strong><\/p>\n<ul>\n<li>3 km d\u2019\u00e9chauffement tranquille avec 3-4 acc\u00e9l\u00e9rations de 20 secondes<\/li>\n<li>Course de 1 x 10 km progression r\u00e9guli\u00e8re\u00a0: rythme r\u00e9gulier sous le seuil (rythme constant juste sous le seuil pendant 7 km + 3 km au rythme de seuil)<\/li>\n<li>2 km de retour au calme \u00e0 un rythme de r\u00e9cup\u00e9ration avec\u00a0 4-5 acc\u00e9l\u00e9rations de 15 secondes<\/li>\n<\/ul>\n<p><em>Tot. 15 km<\/em><\/p>\n<p><strong>SESSION BRIQUE<\/strong><\/p>\n<ul>\n<li>Environ 15 \u00e9chauffements avec des \u00e9tirements dynamiques et d\u2019autres exercices<\/li>\n<li>2 x (15 nage lente + 30 minutes \u00e0 v\u00e9lo \u00e0 rythme stable sur un parcours vallonn\u00e9 + 15 minutes de course \u00e0 rythme stable)<\/li>\n<\/ul>\n<p>Pendant cette derni\u00e8re session, vous devez faire des transitions rapides et ordonn\u00e9es, de mani\u00e8re \u00e0 vous entrainer correctement pour ces moments extr\u00eamement p\u00e9nibles et consommateurs d\u2019\u00e9nergie pendant la course.<\/p>\n<p>Pouvez-vous r\u00e9aliser ces quatre sessions sans vous sentir compl\u00e8tement \u00e9puis\u00e9 ? Alors qu\u2019est-ce qui vous emp\u00eache de vous lancer dans votre premi\u00e8re course ?<\/p>\n<p>Bonne chance !<\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00c0 l\u2019exception des athl\u00e8tes pr\u00e9destin\u00e9s ou de ceux qui ont commenc\u00e9 tr\u00e8s jeune, ce qui incite habituellement les gens \u00e0 participer \u00e0 un triathlon c\u2019est l\u2019id\u00e9e de relever un d\u00e9fi &hellip;<\/p>\n","protected":false},"author":1372,"featured_media":11978,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12821],"tags":[10410],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u00cates-vous pr\u00eat pour votre premier triathlon ? - 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\/etes-vous-pret-pour-votre-premier-triathlon-2\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"\u00cates-vous pr\u00eat pour votre premier triathlon ? 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