{"id":5940,"date":"2018-07-26T16:36:21","date_gmt":"2018-07-26T14:36:21","guid":{"rendered":"https:\/\/frequence-running.com\/blog\/?p=5940"},"modified":"2018-09-13T15:42:18","modified_gmt":"2018-09-13T13:42:18","slug":"embrunman-episode-3-entrainement","status":"publish","type":"post","link":"https:\/\/frequence-running.com\/blog\/embrunman-episode-3-entrainement\/","title":{"rendered":"En route vers Embrun &#8211; Du volume au menu !"},"content":{"rendered":"<p>Yoann et Guillaume continuent la pr\u00e9paration de leur d\u00e9fi estival, le triathlon Ironman d&rsquo;Embrun. D\u00e9couvrez comment ils ont pr\u00e9par\u00e9 cette troisi\u00e8me phase cruciale en vue de l&rsquo;<strong>Embrunman<\/strong>. Loin d&rsquo;\u00eatre la p\u00e9riode la plus facile&#8230;<\/p>\n<p><!--more--><\/p>\n<div id=\"attachment_5648\" style=\"width: 1010px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-5648\" class=\"wp-image-5648 size-full\" title=\"pr\u00e9paration Embrunman\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume.jpg\" alt=\"pr\u00e9paration Embrunman\" width=\"1000\" height=\"800\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume.jpg 1000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume-300x240.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume-768x614.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume-900x720.jpg 900w\" sizes=\"(max-width: 1000px) 100vw, 1000px\"><\/noscript><img aria-describedby=\"caption-attachment-5648\" class=\"wp-image-5648 size-full lazyload\" title=\"pr\u00e9paration Embrunman\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%20800%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration Embrunman\" width=\"1000\" height=\"800\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%201000%20800%22%3E%3C%2Fsvg%3E 1000w\" sizes=\"(max-width: 1000px) 100vw, 1000px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume.jpg 1000w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume-300x240.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume-768x614.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume-900x720.jpg 900w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/yoann-guillaume.jpg\"><p id=\"caption-attachment-5648\" class=\"wp-caption-text\">Yoann (\u00e0 gauche) et Guillaume (\u00e0 droite)<\/p><\/div>\n<h3>Il faut tenir la charge<\/h3>\n<p>Le plan d&rsquo;entra\u00eenement propose sa phase la plus intense dans les trois sports. 3 s\u00e9ances \u00e0 pied dont une sortie d&rsquo;1H15 \u00e0 1h45 sont au menu chaque semaine. Elles sont parfois r\u00e9alis\u00e9e en encha\u00eenement : directement apr\u00e8s une s\u00e9ance de v\u00e9lo ou le soir d&rsquo;une sortie matinale.<\/p>\n<p>\u00c0 v\u00e9lo le volume augmente \u00e9galement, avec quelques sorties de plus de 5h au menu intercal\u00e9es avec des s\u00e9ances variant les th\u00e9matiques (Puissance maximale a\u00e9robie, Force, allure course&#8230;). Cela inclus la reconnaissance du parcours v\u00e9lo, avec les 4000m de D+ du parcours v\u00e9lo, dont l&rsquo;ascension de l&rsquo;Izoard.<\/p>\n<div id=\"attachment_6214\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6214\" class=\"wp-image-6214 size-large\" title=\"pr\u00e9paration Embrunman\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-1024x768.jpg\" alt=\"pr\u00e9paration Embrunman\" width=\"629\" height=\"472\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-1280x960.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-6214\" class=\"wp-image-6214 size-large lazyload\" title=\"pr\u00e9paration Embrunman\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration Embrunman\" width=\"629\" height=\"472\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20472%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-1024x768.jpg 1024w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-300x225.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-768x576.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-900x675.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-1280x960.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8445-1024x768.jpg\"><p id=\"caption-attachment-6214\" class=\"wp-caption-text\">Vue sur le lac de Serre-pon\u00e7on, un cadre de r\u00eave !<\/p><\/div>\n<p>C\u00f4t\u00e9 natation, des sorties de 3800m en eau libre \u00e0 la base de loisirs de Cergy sont au programme&#8230; Elles sont combin\u00e9es avec de la course \u00e0 pied ou du v\u00e9lo. Cela permet de prendre des rep\u00e8res et s&rsquo;habituer \u00e0 nager en milieu naturel.<\/p>\n<p>Ce volume est parfois difficile \u00e0 tenir, que ce soit en termes d&#8217;emploi du temps ou de r\u00e9cup\u00e9ration. La fatigue et la lassitude commencent \u00e0 se faire sentir. Il faut chaque jour soigner son sommeil, son alimentation, et r\u00e9aliser des s\u00e9ances <strong><a href=\"https:\/\/frequence-running.com\/blog\/les-etirements\/\">d&rsquo;\u00e9tirements<\/a><\/strong> pour \u00eatre capable de r\u00e9p\u00e9ter les efforts chaque jour.<\/p>\n<h3>Reconnaissance du parcours<\/h3>\n<p>L&rsquo;entra\u00eenement est important mais la prise d&rsquo;informations sur la course est indispensable. Cela permet de conna\u00eetre les futures difficult\u00e9s, qu&rsquo;une simple trace GPS ou un profil de parcours peuvent masquer.<\/p>\n<p>Le vent des vall\u00e9es alpines est par exemple un vrai facteur de performance sur le v\u00e9lo. Impossible d&rsquo;en mesurer l&rsquo;impact et la port\u00e9e, sans l&rsquo;avoir pris en pleine figure pendant 20 km et d\u00e9j\u00e0 5h. Et ce qui ressemble \u00e0 une portion plane sur un profil <strong><a href=\"https:\/\/www.openrunner.com\/r\/8944391\">openrunner<\/a><\/strong>, peut s&rsquo;av\u00e9rer \u00eatre une succession de petites mont\u00e9es &#8211; descentes, tr\u00e8s usantes.<\/p>\n<div id=\"attachment_6213\" style=\"width: 639px\" class=\"wp-caption aligncenter\"><noscript><img aria-describedby=\"caption-attachment-6213\" class=\"wp-image-6213 size-large\" title=\"pr\u00e9paration Embrunman\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-768x1024.jpg\" alt=\"pr\u00e9paration Embrunman\" width=\"629\" height=\"839\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-768x1024.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-225x300.jpg 225w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-900x1200.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-1280x1707.jpg 1280w\" sizes=\"(max-width: 629px) 100vw, 629px\"><\/noscript><img aria-describedby=\"caption-attachment-6213\" class=\"wp-image-6213 size-large lazyload\" title=\"pr\u00e9paration Embrunman\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20839%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration Embrunman\" width=\"629\" height=\"839\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20629%20839%22%3E%3C%2Fsvg%3E 629w\" sizes=\"(max-width: 629px) 100vw, 629px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-768x1024.jpg 768w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-225x300.jpg 225w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-900x1200.jpg 900w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-1280x1707.jpg 1280w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/06\/IMG_8461-e1532599453895-768x1024.jpg\"><p id=\"caption-attachment-6213\" class=\"wp-caption-text\">Deux FREQUENCE runners au col d&rsquo;Izoard \u00e0 2360m&#8230;et Bruno.<\/p><\/div>\n<p>La reconnaissance permet \u00e9galement de situer les ravitaillements&#8230; Vous anticiperez la pr\u00e9sence de fontaines des villages, o\u00f9 il est bon de se plonger la t\u00eate pour se rafraichir !<\/p>\n<p>Enfin elle permet de r\u00e9aliser les derniers tests de mat\u00e9riel, notamment les braquets de v\u00e9lo et envisager la nutrition, un \u00e9l\u00e9ment clef de l&rsquo;entrainement et de la course.<\/p>\n<h3><a href=\"https:\/\/frequence.app.link\/oBmjsdmOPP\"><noscript><img class=\"aligncenter wp-image-6414 size-full\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\"><\/noscript><img class=\"aligncenter wp-image-6414 size-full lazyload\" title=\"T\u00e9l\u00e9charger l'application !\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E\" alt=\"T\u00e9l\u00e9charger l'application\" width=\"800\" height=\"166\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20800%20166%22%3E%3C%2Fsvg%3E 800w\" sizes=\"(max-width: 800px) 100vw, 800px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg 800w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-300x62.jpg 300w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app-768x159.jpg 768w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2017\/09\/frequence-banniere-app.jpg\"><\/a><\/h3>\n<h3>L&rsquo;importance de la nutrition sur longue distance<\/h3>\n<p>Le principe de la nutrition sur une \u00e9preuve longue distance, que ce soit un ultra-trail ou un triathlon XXL, est de combiner tous les apports d&rsquo;\u00e9nergie possibles. Un Ironman tel qu&rsquo;Embrun avec ses 13 \u00e0 15h d&rsquo;effort pour un amateur bien entra\u00een\u00e9, <strong>va n\u00e9cessiter entre 10 et 13 000 Kcal alors qu&rsquo;un adulte consomme sur une&nbsp;journ\u00e9e \u00ab&nbsp;normale&nbsp;\u00bb entre 2000 et 2500 Kcal<\/strong>.<\/p>\n<p>Cette \u00e9nergie sera fournie par :<\/p>\n<ul>\n<li>la <strong>transformation en nutriments par le foie des aliments consomm\u00e9s. <\/strong>Cela permet de d\u00e9livrer 250Kcal\/heure&#8230;si cet organe est bien irrigu\u00e9 et les aliments bien digestes. Cela repr\u00e9sente environ <a href=\"https:\/\/frequence-running.com\/blog\/barre-goji\/\"><strong>1 barre \u00e9nerg\u00e9tique<\/strong><\/a> de 50g chaque heure avec quelques gorg\u00e9es de boisson \u00e9nerg\u00e9tique<\/li>\n<li>la <strong>consommation des graisses<\/strong> par notre organisme, r\u00e9alis\u00e9e au cours des efforts \u00e0 (relativement ;-)) faible intensit\u00e9<\/li>\n<li>le <strong>consommation des sucres stock\u00e9s dans nos muscles<\/strong>, r\u00e9serves que l&rsquo;on estime environ \u00e0 2500 Kcal<\/li>\n<\/ul>\n<p>L&rsquo;entra\u00eenement sert donc \u00e0 pr\u00e9parer l&rsquo;effort musculaire&#8230;mais aussi mettre \u00e0 l&rsquo;\u00e9preuve notre organisme sur ses diff\u00e9rentes sources de carbutant. <strong><a href=\"https:\/\/frequence-running.com\/blog\/calories-course-a-pied\/\">On va largement taper dans les graisses \ud83d\ude42<\/a><\/strong><\/p>\n<p><noscript><img class=\"alignnone wp-image-4442 size-full\" title=\"pr\u00e9paration Embrunman\" src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/gels.jpg\" alt=\"pr\u00e9paration Embrunman\" width=\"632\" height=\"600\" srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/gels.jpg 632w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/gels-300x285.jpg 300w\" sizes=\"(max-width: 632px) 100vw, 632px\"><\/noscript><img class=\"alignnone wp-image-4442 size-full lazyload\" title=\"pr\u00e9paration Embrunman\" src=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20632%20600%22%3E%3C%2Fsvg%3E\" alt=\"pr\u00e9paration Embrunman\" width=\"632\" height=\"600\" srcset=\"data:image\/svg+xml,%3Csvg%20xmlns%3D%22http%3A%2F%2Fwww.w3.org%2F2000%2Fsvg%22%20viewBox%3D%220%200%20632%20600%22%3E%3C%2Fsvg%3E 632w\" sizes=\"(max-width: 632px) 100vw, 632px\" data-srcset=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/gels.jpg 632w, https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/gels-300x285.jpg 300w\" data-src=\"https:\/\/frequence-running.com\/blog\/wp-content\/uploads\/2018\/03\/gels.jpg\"><\/p>\n<p>Les sorties longues \u00e0 pied, \u00e0 v\u00e9lo ou encha\u00een\u00e9es sont propices \u00e0 ces mises en situation et indispensables pour tester la nourriture. Comme en course, <strong>il faut manger r\u00e9guli\u00e8rement<\/strong> (ex: un morceau de barre\/gel toutes les 20&prime;), <strong>boire r\u00e9guli\u00e8rement sa <a href=\"https:\/\/frequence-running.com\/blog\/boissons-effort-sport\/\">boisson \u00e9nerg\u00e9tique<\/a><\/strong>. Attention n\u00e9anmoins au d\u00e9go\u00fbt du sucr\u00e9 qui peut appara\u00eetre au bout de plusieurs heures de consommation de barres. Inclure du sal\u00e9 sous forme de barres sal\u00e9es ou m\u00eame d&rsquo;un sandwich, permet de casser cette monotonie.<\/p>\n<h3>J-15<\/h3>\n<p>C&rsquo;est maintenant la derni\u00e8re ligne droite qui se pr\u00e9sente. <strong>La fameuse phase de&nbsp;r\u00e9cup\u00e9ration et d&rsquo;aff\u00fbtage apr\u00e8s un entra\u00eenement soigneusement r\u00e9alis\u00e9<\/strong>. Le volume hebdo va progressivement diminuer, mais en gardant quelques sollicitations importantes dans chaque sport, afin de ne pas perdre les acquis.<\/p>\n<p>Si vous avez manqu\u00e9 les deux premiers \u00e9pisodes, le premier est&nbsp;<strong><a href=\"https:\/\/frequence-running.com\/blog\/route-vers-embrun-premier-mois-de-preparation\/\">ici<\/a><\/strong>, et le deuxi\u00e8me est <strong><a href=\"https:\/\/frequence-running.com\/blog\/entrainement-triathlon-embrunman-seconde-partie\/\">l\u00e0<\/a><\/strong> ! Rendez vous le 15 ao\u00fbt \u00e0 Embrun pour suivre la course de nos deux comp\u00e9titeurs.<\/p>\n<p><strong><a href=\"https:\/\/frequence-running.com\/blog\/yoann-et-guillaume-finisher-embrunman-2018\/\">D\u00e9couvrez d\u00e9sormais le compte-rendu de course de ces deux finishers !<\/a><\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Yoann et Guillaume continuent la pr\u00e9paration de leur d\u00e9fi estival, le triathlon Ironman d&rsquo;Embrun. D\u00e9couvrez comment ils ont pr\u00e9par\u00e9 cette troisi\u00e8me phase cruciale en vue de l&rsquo;Embrunman. Loin d&rsquo;\u00eatre la p\u00e9riode la plus facile&#8230;<\/p>\n","protected":false},"author":1,"featured_media":6222,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_mi_skip_tracking":false},"categories":[29,36,27],"tags":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.1 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>En route vers Embrun - Du volume au menu ! - FREQUENCE Running<\/title>\n<meta name=\"description\" content=\"Yoann et Guillaume continuent la pr\u00e9paration de l&#039;Embrunman, le triathlon Ironman d&#039;Embrun. 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