biquotidien

 

Biquotidien

 

>>>>>
Le principe

Le travail biquotidien consiste à placer deux séances d'entraînement par jour :
une matin et une en fin d'après-midi

En terme purement comptable cela permet d’augmenter le nombre de séances par semaine ( ou microcycle)
Lapalisse le dirait mieux que moi : si vous avez l’habitude de vous entrainer 5 fois par semaine, en ajoutant deux journées en "biquotidien" dans votre programme cela vous permettra de passer à 7 séances.


>>>>>
Contrôler sa récupération
S’entrainer deux fois par jour est très exigeant , cela va demander un contrôle rigoureux de sa récupération faute de quoi on risque de filer doit contre le mur redoutable du surentrainement

=> Info sur le surentrainement , ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/le-surentrainement.html

En plaçant des séances de biquotidien il serait indispensable de prévoir des phase de surcompensation de grande qualité

=> Info sur la surcompensation ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/la-surcompensation-pourquoi-comment.html


>>>>>
l'indispensable collation après la séance 1 + apport hydrique

1. Recharger en glucide pour remetttre à flot les stocks !!
La recharge en glucide va permettre de reconstituer le stock de glycogène.
Ne pas oublier un détail qui a son importance : Le glycogène est toujours lié à l'eau :
1 g de glycogène est rattaché à 2,5 g d'eau environ.
Sans eau pas de stockage de glycogène !

=> inf sur le glycogène ici :
http://www.diet-sport-coach.com/pages/content/info-sante-dieteitqu/glycogene.html

2. Recharger en acides aminés, et BCAA en particulier
Par delà le phénomène de la forte consommation en glycogène tout effort conduit à des traumatismes sur les cellules musculaires, pour reconstruire ces fibres "mal en point" si j'ose dire, le corps a besoin d'un surplus d'acide amines… Acides aminés obtenus par la dégradation de proteines lors de la digestion…

exemple de collation ici :
=> http://www.diet-sport-coach.com/pages/content/info-sante-dieteitqu/la-fringale-apres-l-entrainement.html


>>>>>
exemple de structure avec du biquotidien

> sur un enchainement de 2 semaines ( 2 microcycles de 7 jours )

lundi : 1 entrainement
mardi : bi quotidien
mercredi : repos
jeudi : surcompensation 2e jour de repos
jeudi : un bi quotidien
vendredi : repos
samedi : entrainement
dimanche : sortie longue

lundi : repos
mardi : surcompensation 2e jour de repos
mercrdi : 1 entrainement
jeudi : bi quotidien
vendredi : repos
samedi : surcompensation
dimanche : bi quotidien


>>>>>
Favoriser les processus d’adaptation à l’entraînement

En dehors d’augmenter quantitativement le nombre de séances le "biquotidien" favorise des adaptations physiologiques intéressantes :

Sur le 2e entrainement on pourra ainsi judicieusement mobiliser l’organisme sur de réserves en glycogène diminuées .

Cela va créer un stress supplémentaire pour l’organisme : en effet de nombreuses études confirment que les concentrations en hormones (*) liée au processus d’inflammation enclenché par l'entrainement sont augmentées en situation de manque de glycogène

(*) catécholamines, cortisol, Heat Shock Proteins, interleukine-6 et autres braves cytokines

Quelques sources :
GUEZENNEC (1989)
"Données récentes sur l’influence de l’exercice physique sur le métabolisme protéique : implications nutritionnelles et rôle des hormones."
édition : Sciences et Sports 1989

CHANDRAN ( 2007)
Biomechanical signalsupregulate myogenic gene induction in the presence or absence of inflammation.
édition : Am J Physiol

DREYER (2006)
Resistance exercise increases AMPK activity and reduces 4E-BP1 phosphorylation andprotein synthesis in human skeletal muscle.
édition : J Physiol 2006


>>>>>
Comment se structure une journée sur un entrainement biquotidien ?

*** *** ***
>> Le matin :
une séance sur la zone 1 polarisée (palier 1 et 2 de l’échellle GRAPPE ) c’est à dire sans aller au dessus du seuil 1
=> info sur les zones d'intensité de l'entrainement polarisé ; ici :
http://www.diet-sport-coach.com/pages/content/info-entrainement/entrainement-polarise.html

*** *** ***
>> 5 - 6h de repos

*** *** ***
>> l'après-midi ou en soirée
Une séance plus spécifique dite à "haute intensité" :
> cinétique de VO2 : yo-yo , 30/30 .....
> travail de la vitesse
> travail du temps limite de vitesse à VO2max : "Tlim VO2max"
> endurance de force
etc .....


>>>>>
Pourquoi l'entrainement d'endurance le matin ?
Un travail sur la zone 1 le matin ne fatiguera pas trop la partie non conscient du cerveau et notamment la branche dite sympatique du système nerveux autonome (pour faire court la branche sympathique est la partie du cerveau qui s’occupe à "activer" la FC)

Un contrôle des valeurs du RMSSD permettra d'en faire le constat pour ceux et celles qui disposent d’une montre adaptée à relever cette valeur

=> Info sur le RMSSD ici :
http://www.diet-sport-coach.com/pages/rmssd-une-valeur-pertinente.html


>>>>>
Pourquoi 6h entre les deux séances ?
C’est afin de permettre au système nerveux autonome de retrouver toute son énergie qu’un délai de 6h est conseillé .
J'ai en effet très souvent observé un retour aux valeurs initiales du RMSSD après ce délai lorsque les séances de matin étaient peu intenses et adaptées au niveau de l'athlète ( pour un athlète entrainé et aguerri : de 1h 30 à 2h 30 sur 75% à 80% de sa Fc max suivant le niveau d'expertise )

Ce sont mes très modestes observations sur les athlètes de mon groupe d'entrainement avec qui j'exploite l'entrainement biquotidien en utilisant cet indicateur du RMSSD.
Ce délai de 5-6h est donc à prendre avec "prudence" ...mais voilà je n'ai malheureusement pas d'études sur le sujet à vous proposer .... avis aux chercheurs : je vous suggère un sujet d'étude ;-)

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