allure trail

On parle souvent "d'allure marathon" mais peut-on apprécier son "allure trail" ?....

Les conséquences de la perte du carburant "sucre" :

Sur un trail ou un  marathon un phénomène quasi  inéluctable se produit : le passage de la production de l'énergie par les lipides prioritairement qui vient compenser  l’épuisement des stocks de glycogène .

Schématiquement les deux premières heures tout va bien , on puise dans ses stock de "sucre (glycogène) en utilisant uniquement 50% de son carburant par les graisses ( lipides ). Au delà les choses se gâtent .... le pourcentage de l'utilisation des lipides grimpe : 70%, voire encore plus ... Ce pourcentage sera d'autant plus important que si le traileur ou le marathonien aura été peu économique en consommation de glycogène sur ces premiers kilomètres de course.

Utiliser les lipides : facile mais exigeant !!

On l'oublie un peu mais l'exploitation  les lipides pour les transformer en énergie exige un apport supérieur en oxygène !

La conséquence est mécanique : cela va nécessiter un travail cardio vasculaire  supplémentaire  ...lui même dévoreur d'énergie !!!!! )

 

Rechercher une allure la plus économique possible 

La séance d'allure trail ( ou marathon) vous permettra de doser votre intensité et rechercher  cette allure "économique"  , ce fameux "tempo course" sur lequel il faudra très vitese caler après un départ souvent nerveux indispensable pour éviter les bouchons dès la première monotrace venue !!

Cette allure en trail n'est pas uniqument liée à une vitesse type mais plutôt à une intensité cardiovasculaire type. Un traileur performant est celui qui a la capacité d'adapter son allure en cas en fonction du profil du terrain, de la qualité du terrain , des conditions climatiques....

Avec une perpetuelle vigilance sur un principe de base :

Toute augmentation de l’intensité de l’effort va accélérer le processus d'épuisement des stocks de glycogène... et donc la perte prigressive du carburant le plus efficace pour fournirla meilleure énergie possible 

Bien qu'il soit illusoire de tenir une allure il n'est pas inutile de positionner un test d'allure si l'on veut se donner des repères avant un trail , surtout lorsque l'on pense que ceux-ci ne sont pas assez mémoriseés par manque d'expérience ou parce que la dernière compétition est passée depuis très longtemps ....

Une telle séance peut servir de reconnaissance et faire ainsi coup double !!

Voilà un exemple de TEST d'allure qui me semble intéressant de par la gestion de l'effort et le choix du terrain

>>> Ce type de sortie peut être incluse dans un We choc , sur cette notion de We choc des infos ici :


Trail reco

4 votes. Moyenne 3.25 sur 5.

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