ultra trail : préparation sur 4 mois

Faut-il placer des trails de préparation avant un ultra trail ?

La question m' est souvent posée alors voilà comment je procède ...
je m'inspire des travaux de Guillaume Millet mais tout cela est à prendre avec du recul .... comme tout ce que je peux vous présenter ici ou sur mon site ... !!
illustration sur 4 mois

>> étape 1  (en rouge sur le schéma)
Je crois qu'il convient de placer les choses sur une frise chronologique et commencer par placer l'objectif majeur pour ensuite revenir en arrière et construire son plan.

>> étape 2
Ensuite on va placer un trail "grand format" (environ 50% de la distance de son ultra) à mi parcours des 4 mois de préparation

>> étape 3 :
on place les WE choc qui vont permettre de renforcer la filière dominante aérobie qui sera mise en jeu au cours de l'ultra
Pour ma part je pense que 4 WE choc suffisent .
info sur les WE choc ici :
> le WE choc

>> étape 4 : 
on positionne un trail court en début de macrocycle pour se mettre dans le bain et enclencher une motivation

>> étape 5 : 
on place trails longs (1/3 de la distance de son ultra) distancés de 4 semaines l'un de l'autre

Evidemment sur les deux dernières semaines on placera sa zone d'affutage ;
des infos ici :
> la zone d'affutage

Plan 1

Récapitulatif des WE choc et/ou trail de préparation avant le jour J de l'ultra

  • 4 semaine avant WE choc 
  • 7 semaines avant WE choc 
  • 9 semaines avant ou trail long
  • 11 semaines trail court
  • 13 semains avant WE choc 
  • 15 semaines avant trail court 
  • 18 semaines avant WE choc 

 

Pour faire très court voilà les différents axes qui doivent composer la préparation sur les semaines "orange" 


Le développement de la capacité aérobie 
Il s'agit de la base qui doit rester dominante : ce sont toutes les séances dites longues ou sur le travail du seuil 1 aérobie

Le développement de la capacité à mobiliser l'utilisation de l'oxygène 
Il s'agit de toutes les séances mobilisant la cinétique d'O2 avec une maîtrise de la dérive de FC 

Le développement de l' endurance de force
Cela comprend :
> Toutes les séances d'endurance de force et de puissance.
> le Renforcement musculaire spécifique indoor.
> le travail du passage du pied sous la hanche en forte montée.


optimiser sa VMA ascensionnelle 
Toutes les séances de VMA avec des durées d'intervalles allant du court (30'') à plus long (3-4') en passant par des structures multiples et variées de type pyramidal en recherchant la meilleure résistance possible à la montée de la charge lactique (concentration de l'acide lactique dans les muscles).
Séances qui seront occasionnellement couplée avec un travail de "casse de fibres" sur des longs temps de descente rapide

Une agilité et une adresse dans les phases techniques de descentes 
sur un vrai terrain de montagne complétée par des séances de proprioception et de pliométrie

 

Programmation 80 km mont blanc

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