{"id":33471,"date":"2024-03-08T10:35:49","date_gmt":"2024-03-08T09:35:49","guid":{"rendered":"https:\/\/trail-atlasquest.com\/facteurs-de-performance-en-ultra-trail\/"},"modified":"2024-03-21T14:53:19","modified_gmt":"2024-03-21T13:53:19","slug":"facteurs-de-performance-en-ultra-trail","status":"publish","type":"post","link":"https:\/\/trail-atlasquest.com\/fr\/facteurs-de-performance-en-ultra-trail\/","title":{"rendered":"Facteurs de performance en Ultra Trail"},"content":{"rendered":"\n

La pratique de l’ultra-trail est relativement simple et peut se r\u00e9sumer \u00e0 deux capacit\u00e9s :<\/p>\n\n

Courir vite<\/strong><\/p>\n\n

Courir longtemps<\/strong><\/p>\n\n

Plus s\u00e9rieusement, ces deux capacit\u00e9s peuvent \u00eatre remplac\u00e9es par un indice VMA pour la premi\u00e8re et un indice d’endurance pour la seconde.<\/p>\n\n

    \n
  1. La VMA : pour faire simple, la VMA repr\u00e9sente une intensit\u00e9 que vous pouvez tenir pendant 6 minutes. Dans le cas d’un ultra-trail, on parlera de VMA vitesse de mont\u00e9e (l’ascension r\u00e9alis\u00e9e en 6 minutes d\u00e9pendra de la capacit\u00e9 du coureur, de la pente et du terrain), d’une VMA classique sur terrain plat et de la vitesse de descente (ici on ne parle pas de VMA, puisque sur le plan physiologique le syst\u00e8me a\u00e9robie ne fonctionne pas \u00e0 plein r\u00e9gime). Un coureur performant selon notre premier indicateur est capable de courir vite en mont\u00e9e, sur le plat et en descente.<\/li>\n\n\n\n
  2. Notre deuxi\u00e8me indicateur, que nous appelons l’indicateur d’endurance, repr\u00e9sente la capacit\u00e9 d’un coureur \u00e0 maintenir un pourcentage \u00e9lev\u00e9 de VMA pendant la dur\u00e9e de la course. Il est important de noter que les coureuses sont g\u00e9n\u00e9ralement plus performantes sur le plan physique et mental que les athl\u00e8tes masculins.<\/li>\n<\/ol>\n\n

    Cet indicateur n\u00e9cessitera des qualit\u00e9s physiologiques diff\u00e9rentes en fonction du terrain :<\/p>\n\n

      \n
    • En mont\u00e9e, l’aspect principal est l’\u00e9nergie : si je m’alimente correctement, j’alimente suffisamment la machine pour pouvoir maintenir un rythme de descente en mont\u00e9e. A condition d’avoir un rythme raisonnable et de ne pas \u00ab\u00a0br\u00fbler\u00a0\u00bb mon glycog\u00e8ne dans les deux premi\u00e8res heures. Au fur et \u00e0 mesure que la fatigue s’installe, il est normal que la vitesse en mont\u00e9e diminue l\u00e9g\u00e8rement.<\/li>\n\n\n\n
    • En descente, l’aspect principal est la musculature. Les contractions des quadriceps pour ralentir (contractions excentriques) sont d\u00e9constructives pour les muscles. Si l’entra\u00eenement en descente n’a pas \u00e9t\u00e9 suffisant, que des douleurs apparaissent et que la course devient p\u00e9nible, voire impossible, les choses vont se corser !<\/li>\n\n\n\n
    • Sur le plat : la capacit\u00e9 \u00e0 courir vite est un m\u00e9lange des deux indicateurs : l’\u00e9nergie et les muscles.<\/li>\n<\/ul>\n\n

      En fin de compte, ce qui d\u00e9terminera votre performance est, bien s\u00fbr, le plus faible des \u00e9l\u00e9ments mentionn\u00e9s ci-dessus : si, cinq heures apr\u00e8s le d\u00e9but de la course, vous marchez dans les descentes en raison de douleurs musculaires, votre vitesse initiale n’est plus d’aucune utilit\u00e9. Si vous avez des probl\u00e8mes d’estomac, que vous ne pouvez plus manger et que vos pieds sont couverts d’ampoules, vos capacit\u00e9s initiales ne sont plus qu’un lointain souvenir.<\/p>\n\n

      C’est pourquoi vous devez analyser vos capacit\u00e9s actuelles, identifier celles qui vous limiteront et pr\u00e9voir un programme de formation pour les am\u00e9liorer.<\/p>\n","protected":false},"excerpt":{"rendered":"

      Par les entra\u00eeneurs du WTS<\/p>\n

      – The Coaching Company (http:\/\/www.wts.fr)
      \n– Jean-Baptiste Wiroth , entra\u00eeneur de Rachid El Morabity (https:\/\/www.facebook.com\/elmorabityofficial\/)<\/p>\n","protected":false},"author":1,"featured_media":32957,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_mo_disable_npp":"","site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-4)","background-image":"","background-repeat":"repeat","background-position":"center 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