{"id":610,"date":"2016-12-23T12:30:55","date_gmt":"2016-12-23T11:30:55","guid":{"rendered":"http:\/\/tri-bulations.com\/?p=610"},"modified":"2017-08-07T20:44:07","modified_gmt":"2017-08-07T18:44:07","slug":"choisir-plan-entrainement-ironman","status":"publish","type":"post","link":"https:\/\/tri-bulations.com\/index.php\/2016\/12\/23\/choisir-plan-entrainement-ironman\/","title":{"rendered":"Le choix de mon plan d&rsquo;entra\u00eenement Ironman"},"content":{"rendered":"<p style=\"text-align: justify;\"><em><a href=\"http:\/\/tri-bulations.com\/index.php\/2016\/12\/21\/preparation-ironman-s-30\/\">Comme je vous le racontais plus t\u00f4t dans la semaine<\/a>, j&rsquo;ai d\u00e9but\u00e9 ma pr\u00e9paration Ironman <a href=\"http:\/\/tri-bulations.com\/index.php\/2016\/08\/02\/2017-objectif-ironman\/\">en vue du Challenge Roth 2017<\/a>. Au cours des derniers mois, j\u2019ai donc pass\u00e9\u00a0plusieurs heures \u00e0 chercher et s\u00e9lectionner\u00a0mon plan d\u2019entra\u00eenement Ironman. Je vais donc vous raconter dans cet article comment j\u2019ai men\u00e9 mes recherches et vous pr\u00e9senter le plan que j\u2019ai choisi.<\/em><!--more--><\/p>\n<h3 style=\"text-align: justify;\"><strong>Pourquoi un plan d\u2019entra\u00eenement\u00a0?<\/strong><\/h3>\n<p style=\"text-align: justify;\">Depuis mes d\u00e9buts en triathlon, je n\u2019ai jamais r\u00e9ellement suivi de plan d\u2019entra\u00eenement muti-disciplinaire, m\u00eame lorsque j\u2019ai pr\u00e9par\u00e9 le <a href=\"http:\/\/tri-bulations.com\/index.php\/2015\/11\/18\/antiquite-cr-70-3-de-vichy-2015\/\">Half-Ironman de Vichy en 2015<\/a>. Le seul plan que j\u2019ai r\u00e9ellement suivi est le plan de natation dont je vous parlais dans <a href=\"http:\/\/tri-bulations.com\/index.php\/2016\/11\/06\/preparer-premier-triathlon\/\">cet article<\/a>. J\u2019essaie cependant de structurer mon entra\u00eenement selon plusieurs principes\u00a0: une sortie longue le week-end, minimum un jour de repos par semaine, une s\u00e9ance de VMA et une s\u00e9ance de seuil en course \u00e0 pied lorsque mon planning le rend possible.<\/p>\n<p style=\"text-align: justify;\">En vue du Challenge Roth, il me parait cependant impossible d\u2019envisager une pr\u00e9paration sans plan pour plusieurs raisons\u00a0:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Un plan constitue une source de motivation \u2013 je compte pour ma part afficher mon plan sur le frigo et cocher chaque s\u00e9ance que je ferai et qui me rapprochera de mon objectif\u2026 c\u2019est quand m\u00eame sympa de voir toutes les cases coch\u00e9es lorsque l\u2019on arrive \u00e0 a fin\u00a0!<\/li>\n<li>La pr\u00e9paration pour un Ironman est extr\u00eamement longue et ne peut pas s\u2019improviser \u2013 utiliser un plan, c\u2019est capitaliser sur l\u2019exp\u00e9rience de ceux qui ont \u00e9t\u00e9 ou suivent des athl\u00e8tes depuis plusieurs ann\u00e9es.<\/li>\n<li>Suivre un plan est cens\u00e9 permettre r\u00e9aliser une performance optimale au regard de son potentiel \u2013 lorsque je repense \u00e0 Vichy et \u00e0 la mani\u00e8re dont j\u2019ai fini la course, je me demande si j\u2019aurais pu faire mieux en suivant un plan et je suis tent\u00e9 de r\u00e9pondre par l\u2019affirmative.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Toutes ces raisons m\u2019ont donc convaincu de la n\u00e9cessit\u00e9 de suivre un plan d\u2019entra\u00eenement pour ma pr\u00e9paration Ironman<\/p>\n<h3 style=\"text-align: justify;\"><strong>A la recherche d\u2019un plan<\/strong><\/h3>\n<p style=\"text-align: justify;\">Mes sources d\u2019information principale sur le triathlon sont principalement internet et les livres d\u00e9di\u00e9s au sujet que j\u2019ach\u00e8te. J\u2019ai donc commenc\u00e9 par rechercher des plans sur l\u2019internet fran\u00e7ais.<\/p>\n<p style=\"text-align: justify;\">Un plan est ressorti rapidement, <a href=\"http:\/\/www.triclair.com\/wiki-triathlon\/-plan-d-entrainement-ironman-82-article.htm\">celui de Guy Hemmerlin, publi\u00e9 par TriMag <\/a>il y a d\u00e9sormais quelques ann\u00e9es. C\u2019est un plan sur 30 semaines intialement con\u00e7u en vue de l\u2019Ironman Nice. Plus que le contenu du plan , c&rsquo;est la manque d&rsquo;informations synth\u00e9tiques sur ce plan qui m&rsquo;a dissuad\u00e9 de le suivre: combien d&rsquo;heures dans chaque discipline par semaine au total? Quelle progression? Bien s\u00fbr j&rsquo;aurais pu calculer les volumes d&rsquo;entra\u00eenement moi-m\u00eame mais cela devient un peu fastidieux. De plus, le volume de ce plan me paraissait assez important alors que son objectif est juste de finir son premier Ironman en 12h. En r\u00e9sum\u00e9, ce plan, je ne le \u00ab\u00a0sentais\u00a0\u00bb pas trop.<\/p>\n<p style=\"text-align: justify;\">J\u2019ai ensuite recherch\u00e9 un plan d\u2019entra\u00eenement Ironman pr\u00e9par\u00e9 par Joe Friel. Joe Friel est l\u2019auteur de <a href=\"http:\/\/amzn.to\/2idsyaK\">The Triathlete Training Bible<\/a>, un des livres r\u00e9f\u00e9rences sur l\u2019entrainement en triathlon et mon livre pr\u00e9f\u00e9r\u00e9 sur le sujet. J&rsquo;ai trouv\u00e9 un ce ses plan sur Training Peaks. Il s&rsquo;agit d&rsquo;<a href=\"http:\/\/home.trainingpeaks.com\/products\/trainingplans\/plans\/ironman-first-time,-power-or-hr,-10-15hrs-wk?DCI=22&amp;DSC=39\">un plan payant <\/a>(150$) sur\u00a024 semaines. M\u00eame si ce plan a l\u2019air int\u00e9ressant, le prix m\u2019a assez rapidement dissuad\u00e9. <a href=\"http:\/\/tri-bulations.com\/index.php\/2016\/10\/06\/le-cout-de-ma-saison-de-triathlon-2016\/\">Le co\u00fbt d\u2019une saison de triathlon <\/a>est d\u00e9j\u00e0 suffisamment important, il ne me parait donc pas crucial de d\u00e9penser 150 euros pour quelque chose que l\u2019on peut obtenir gratuitement ou presque par ailleurs.<\/p>\n<p style=\"text-align: justify;\">Mon ami Derek m\u2019a enfin recommand\u00e9 <a href=\"http:\/\/amzn.to\/2iduH6r\">Be Iron fit<\/a>, un livre \u00e9crit par Don Fink, un autre coach am\u00e9ricain. Derek a d\u00e9j\u00e0 fini un Ironman et il avait utilis\u00e9 ce livre pour pr\u00e9parer sa course. Le livre est en effet tr\u00e8s bien fait et tr\u00e8s int\u00e9ressant, je le classe \u00e0 peu pr\u00e8s au m\u00eame niveau que The Triathlete Training Bible. Il contient de plus trois plans d\u2019entra\u00eenement pour Ironman correspondant \u00e0 3 niveaux\u00a0: d\u00e9butant, interm\u00e9diaire et comp\u00e9titif. Apr\u00e8s m\u00fbre r\u00e9flexion, j&rsquo;ai choisi le plan \u00ab\u00a0Interm\u00e9diaire\u00a0\u00bb.<\/p>\n<h3 style=\"text-align: justify;\"><strong>L\u2019Intermediate Training Plan de Don Fink<\/strong><\/h3>\n<p style=\"text-align: justify;\">Ce plan n\u2019\u00e9tant pas en libre acc\u00e8s sur internet, je n\u2019en publierai donc pas une copie mais en voici n\u00e9anmoins les grandes lignes.<\/p>\n<p style=\"text-align: justify;\">Il s\u2019agit d\u2019un plan sur 30 semaines se d\u00e9composant en 4 grandes phases\u00a0:<\/p>\n<ul style=\"text-align: justify;\">\n<li>Base\u00a0: 10 semaines afin d\u2019acqu\u00e9rir \u00abl\u2019endurance et \u00ab\u00a0le fond\u00a0\u00bb qui seront n\u00e9cessaire au suivi du plan.<\/li>\n<li>Build\u00a0:\u00a010 semaines pendant lesquelles le volume continue \u00e0 augmenter l\u00e9g\u00e8rement et o\u00f9 sont introduites des s\u00e9ances avec de l&rsquo;intensit\u00e9.<\/li>\n<li>Peak\u00a0:\u00a07 semaines d\u2019entrainement sp\u00e9cifique Ironman, c\u2019est la phase la plus intense du plan pendant laquelle on atteint un volume d\u2019entra\u00eenement de 15h.<\/li>\n<li>Taper\u00a0: les 3 ultimes semaines avant la course, consacr\u00e9es \u00e0 la r\u00e9cup\u00e9ration avant le grand jour.<\/li>\n<\/ul>\n<p style=\"text-align: justify;\">Voil\u00e0, c\u2019est tout pour aujourd\u2019hui, j\u2019effectuerai au fur et \u00e0 mesure de ma pr\u00e9paration des compte-rendus r\u00e9guliers concernant ce plan d\u2019entra\u00eenement mais vous savez d\u00e9sormais ce qui m\u2019attend\u00a0!<\/p>\n<p>&nbsp;<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Comme je vous le racontais plus t\u00f4t dans la semaine, j&rsquo;ai d\u00e9but\u00e9 ma pr\u00e9paration Ironman en vue du Challenge Roth 2017. Au cours des derniers mois, j\u2019ai donc pass\u00e9\u00a0plusieurs heures \u00e0 chercher et s\u00e9lectionner\u00a0mon plan d\u2019entra\u00eenement Ironman. Je vais donc vous raconter dans cet article comment j\u2019ai men\u00e9 mes recherches et vous pr\u00e9senter le plan que j\u2019ai choisi.<\/p>\n","protected":false},"author":1,"featured_media":611,"comment_status":"open","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[49,24],"tags":[25,16,51],"class_list":["post-610","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils","category-vie-de-triathlete","tag-25","tag-ironman","tag-prepa-ironman"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Le choix de mon plan d&#039;entra\u00eenement Ironman - TRIbulations<\/title>\n<meta name=\"description\" content=\"Je vais donc vous raconter dans cet article comment j\u2019ai men\u00e9 mes recherches et vous pr\u00e9senter le plan d&#039;entra\u00eenement Ironman que j\u2019ai choisi.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/tri-bulations.com\/index.php\/2016\/12\/23\/choisir-plan-entrainement-ironman\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Le choix de mon plan d&#039;entra\u00eenement Ironman - 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