{"id":33473,"date":"2024-03-08T10:41:09","date_gmt":"2024-03-08T09:41:09","guid":{"rendered":"https:\/\/trail-atlasquest.com\/performance-et-course-a-pied-en-altitude\/"},"modified":"2024-03-21T14:54:38","modified_gmt":"2024-03-21T13:54:38","slug":"performance-et-course-a-pied-en-altitude","status":"publish","type":"post","link":"https:\/\/trail-atlasquest.com\/fr\/performance-et-course-a-pied-en-altitude\/","title":{"rendered":"Performance et course \u00e0 pied en altitude"},"content":{"rendered":"\n

Vous trouverez ici quelques conseils pratiques pour votre participation \u00e0 l’UTAT. Pour mettre toutes les chances de votre c\u00f4t\u00e9, buvez r\u00e9guli\u00e8rement et suffisamment, mangez des glucides rapides \u00e0 intervalles r\u00e9guliers et faites attention \u00e0 votre gestion de l’effort, un coup de fatigue peut vous frapper n’importe o\u00f9 !<\/strong><\/em><\/p>\n\n

L’Ultra trail Atlas Toubkal a lieu en octobre au Maroc. Les caract\u00e9ristiques de la course sont sa longueur (105 km), un d\u00e9nivel\u00e9 positif important (8000m) et son altitude (d\u00e9part \u00e0 2600m, point culminant 3450m).<\/p>\n\n

La capacit\u00e9 d’endurance maximale est r\u00e9duite en altitude en raison d’un ph\u00e9nom\u00e8ne appel\u00e9 hypoxie (diminution de la concentration d’oxyg\u00e8ne dans le sang). Par cons\u00e9quent, le coureur doit modifier l’intensit\u00e9 de son entra\u00eenement, g\u00e9rer son effort, sa nutrition et son hydratation afin de limiter autant que possible un \u00e9ventuel impact n\u00e9gatif sur ses performances.<\/p>\n\n

Pourquoi la capacit\u00e9 d’endurance diminue-t-elle en altitude ?<\/h3>\n\n

<\/p>\n\n

On entend souvent dire que l’oxyg\u00e8ne (O2) diminue en altitude. Ce n’est que partiellement vrai. Le pourcentage d’O2 dans l’atmosph\u00e8re est en effet constant quelle que soit l’altitude (20,95 %). C’est la pression partielle en O2 (PpO2) qui diminue en raison de la r\u00e9duction de la pression barom\u00e9trique. Au niveau de la mer, cette pression est de<\/p>\n\n

760 mmHg. A l’altitude de Font Romeu (1800 m), la pression est de 596 mmHg et au sommet du Mont Blanc (4810 m), elle n’est que de 430 mmHg.<\/p>\n\n

La diminution de la pression barom\u00e9trique, et donc de la pression partielle en O2, entra\u00eene, par un ph\u00e9nom\u00e8ne de r\u00e9actions en cha\u00eene, une diminution de l’apport en O2<\/p>\n\n

aux muscles (\u00af Pb \u00de \u00af Pp O2 \u00de \u00af Pression alv\u00e9olaire O2 \u00de \u00af Pression sanguine O2 \u00de \u00af % de saturation O2 (SaO2) \u00de \u00af Apport d’O2 aux muscles).<\/p>\n\n

La cons\u00e9quence finale de l’hypoxie est une diminution de la consommation maximale d’oxyg\u00e8ne (VO2max), puisqu’elle d\u00e9pend du d\u00e9bit cardiaque et de la diff\u00e9rence art\u00e9rio-veineuse en O2.<\/p>\n\n

L’estimation est qu’il y a une diminution de 9% de la VO2max avec chaque 1000 m\u00e8tres de gain d’altitude. Plusieurs \u00e9tudes montrent que ce ph\u00e9nom\u00e8ne, appel\u00e9 \u00ab\u00a0stress hypoxique\u00a0\u00bb, est observ\u00e9 chez les athl\u00e8tes entra\u00een\u00e9s \u00e0 partir d’environ 600 m\u00e8tres.<\/p>\n\n

De la m\u00eame mani\u00e8re, la fr\u00e9quence cardiaque maximale est plus basse \u00e0 une altitude sup\u00e9rieure \u00e0 2000 m\u00e8tres. Pour limiter l’hypoxie, le corps humain s’adapte physiologiquement d\u00e8s que la pression art\u00e9rielle descend en dessous de sa valeur critique.<\/p>\n\n

La fr\u00e9quence respiratoire pendant l’exercice augmente rapidement en r\u00e9ponse \u00e0 la r\u00e9duction de la SaO2 afin de satisfaire la demande musculaire en O2.<\/p>\n\n

Ce travail suppl\u00e9mentaire des muscles respiratoires pour augmenter la fr\u00e9quence respiratoire et le volume, explique en partie pourquoi, pour une intensit\u00e9 relative similaire, la d\u00e9pense \u00e9nerg\u00e9tique est plus \u00e9lev\u00e9e \u00e0 2000m qu’\u00e0 1000m.<\/p>\n\n

Pour b\u00e9n\u00e9ficier de ces adaptations lors de sa participation \u00e0 l’UTAT, un coureur qui ne vit pas en altitude devrait, dans la mesure du possible, arriver quelques jours avant le jour de la course pour s’acclimater \u00e0 l’altitude.<\/p>\n\n

Cependant, son VO2max en altitude restera toujours inf\u00e9rieur \u00e0 celui du niveau de la mer.<\/p>\n\n

Comment g\u00e9rer un trail en altitude ?<\/h3>\n\n

<\/p>\n\n

Pour limiter les effets n\u00e9gatifs de l’altitude sur la performance lors d’une comp\u00e9tition, il est essentiel que le coureur porte une attention particuli\u00e8re \u00e0 sa gestion de l’effort, \u00e0 son alimentation, \u00e0 son hydratation et \u00e0 son habillement.<\/p>\n\n

    \n
  • En altitude, chaque acc\u00e9l\u00e9ration consomme beaucoup plus d’\u00e9nergie qu’au niveau de la mer. Par cons\u00e9quent, tout effort inutile se paie t\u00f4t ou tard pendant la course. Il est essentiel de 1\/ maintenir une allure de course r\u00e9guli\u00e8re et 2\/ choisir une allure l\u00e9g\u00e8rement inf\u00e9rieure \u00e0 celle d’une comp\u00e9tition \u00e0 plus basse altitude, car le VO2max et le CF max sont r\u00e9duits en altitude. Ainsi, pour un coureur dont la CFmax est de 200 bpm, son \u00a0\u00bb rythme marathon \u00a0\u00bb est estim\u00e9 entre 80 et 90 % de la CFmax, soit entre 160 et 180 bpm \u00e0 basse altitude ( 2000 m), le m\u00eame rythme est estim\u00e9 entre 75 et 85 % de sa CFmax ou entre 150 et 170 bpm.<\/li>\n\n\n\n
  • <\/li>\n\n\n\n
  • Le principal carburant utilis\u00e9 par les muscles pendant l’exercice \u00e0 haute altitude est le glucose, m\u00eame si l’intensit\u00e9 relative de l’exercice est plus faible. Il est donc essentiel d’augmenter l’apport en glucides avant (r\u00e9gime riche en glucides), pendant (boisson \u00e9nerg\u00e9tique) et apr\u00e8s (glucides \u00e0 indice glyc\u00e9mique \u00e9lev\u00e9 pour aider \u00e0 reconstituer les r\u00e9serves de glycog\u00e8ne musculaire et h\u00e9patique). Si l’apport en glucides est trop faible, le coureur risque l’hypoglyc\u00e9mie. N’oubliez pas que tout effort inutile ou toute acc\u00e9l\u00e9ration exag\u00e9r\u00e9e se paie au prix fort \u00e0 un moment donn\u00e9 en altitude.<\/li>\n\n\n\n
  • <\/li>\n\n\n\n
  • Il faut \u00e9galement boire davantage en altitude car l’\u00e9vacuation urinaire est plus importante (+ 500 ml\/j). En outre, l’augmentation de la respiration entra\u00eene \u00e9galement une augmentation de la perte d’eau, puisqu’une petite quantit\u00e9 d’eau s’\u00e9vapore chaque fois que l’on expire. Pour rappel, les performances a\u00e9robies sont r\u00e9duites de 20 % lorsque les pertes d’eau atteignent 2 % du poids corporel. Comme pour le carburant glucidique, une bonne hydratation est obtenue en utilisant une strat\u00e9gie AVANT, PENDANT et APR\u00c8S l’effort.<\/li>\n\n\n\n
  • <\/li>\n\n\n\n
  • Avant une course en altitude, il est fondamental d’optimiser son taux de fer. Pour en savoir plus : http:\/\/www.wts.fr\/nutrition-fer-fatigue-et-performance\/<\/li>\n\n\n\n
  • <\/li>\n\n\n\n
  • Nous recommandons \u00e9galement un apport plus important en antioxydants (vitamines A, C et E, s\u00e9l\u00e9nium…) pour lutter contre les radicaux libres, en pr\u00e9vision d’une comp\u00e9tition en haute altitude. Ces mol\u00e9cules issues de l’oxyg\u00e8ne libre du sang (non transport\u00e9 par les globules rouges) sont, en partie, responsables de la destruction des membranes cellulaires, du vieillissement. Ce processus, connu sous le nom de stress oxydatif, est accentu\u00e9 en altitude en raison de l’augmentation significative de la respiration.<\/li>\n\n\n\n
  • <\/li>\n\n\n\n
  • Enfin, il est important de porter suffisamment de v\u00eatements pour lutter contre le froid. Les temp\u00e9ratures diminuent d’environ 1\u00b0C tous les 150 m\u00e8tres de d\u00e9nivel\u00e9.<\/li>\n<\/ul>\n","protected":false},"excerpt":{"rendered":"

    Par les entra\u00eeneurs du WTS<\/br>
    \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":29940,"comment_status":"open","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 center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"ast-content-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"tablet":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""},"mobile":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[56],"tags":[],"class_list":["post-33473","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils"],"acf":[],"yoast_head":"\nPerformance et course \u00e0 pied en altitude | Atlas Quest | Ultra Trail Atlas Toubkal \u00ae<\/title>\n<meta name=\"description\" content=\"Vous trouverez ici quelques conseils pratiques pour votre participation \u00e0 l'UTAT. 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