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<p style="margin-left: 0px;"><span style="margin-left: 0px;"></span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"><span style="margin-left: 0px;"><b style="margin-left: 0px;">VOTRE SÉANCE</b><br style="margin-left: 0px;"></span><span style="margin-left: 0px;"> : </span></span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"><span style="margin-left: 0px;"><span style="margin-left: 0px;"><span style="margin-left: 0px;"><span style="margin-left: 0px;">Cette séance contribue l'amélioration de la puissance par la coordination musculaire que nécessite un haut niveau de force et de vitesse vitesse gestuelle</span><span style="margin-left: 0px;"></span></span><span style="margin-left: 0px;">.</span>Le travail à haute intensité active la VO2max et générer une forte amélioration des réserves glucidiques ( capacité a soutenir un effort intense plus longtemps)</span><span style="margin-left: 0px;"></span></span></span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"><b style="margin-left: 0px;">AVANT LA SÉANCE</b>:<br style="margin-left: 0px;">Dernier repas dans les 3-4h pré-entraînement : 100g de glucides ( céréales, apin, pates, riz ...) fruits frais, 20-30g de proteines ( Fromage blanc, poulet, oeufs, whey)… </span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"> 30' avant l'entraînement: café (sans sucre) / <br style="margin-left: 0px;">Pendant l'entraînement : Boissons énergétique 30-40g de glucides pour 500ml/ h </span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"><b style="margin-left: 0px;">Échauffement </b>:</span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"> <np aria-describedby="popover396277" data-hidepercents="false" data-original-title="" data-stream="watts" data-useinwb="true" data-x-state="duration" data-zm-unit="W" data-zm-unit-order="1" id="l2ka9dlb9q2wggmomqb" style="margin-left: 0px;" title=""><nptime data-value="600" style="margin-left: 0px;">10'</nptime><svg height="20" style="transform: translateX(3px) translateY(5px); margin-left: 0px;" width="20"><circle cx="8" cy="10" fill="#24d3eb" r="8" style="margin-left: 0px;"></circle></svg> @<npkey data-key="1__watts__14" data-type="zone" style="margin-left: 0px;">Zone 1: Récup</npkey> <i class="fas icon_frame fa-bolt" style="display: none; margin-left: 0px;"></i> <npintensity data-intensity="warmup" style="margin-left: 0px;">Échauffement</npintensity><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span><nppar style="margin-left: 0px;">(</nppar><npvalinf style="margin-left: 0px;">138</npvalinf> <npsep style="margin-left: 0px;">-</npsep> <npval style="margin-left: 0px;">172</npval><nppar style="margin-left: 0px;">) </nppar><npunit style="margin-left: 0px;">W</npunit> <span style="margin-left: 0px;"> </span><npcomment style="display: flex; margin-left: 0px;">80 - 100 rpm -1 - 2 RPE</npcomment></np><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"></span></span></p><p style="margin-left: 0px;"><span style="margin-left: 0px;"><span style="margin-left: 0px;"><br style="margin-left: 0px;"></span><br style="margin-left: 0px;"> <np aria-describedby="popover741583" data-hidepercents="false" data-original-title="" data-stream="watts" data-useinwb="true" data-x-state="duration" data-zm-unit="W" data-zm-unit-order="1" id="l2ka9dlb6cat7xv9e99" style="margin-left: 0px;" title=""><nptime data-value="300" style="margin-left: 0px;">5'</nptime><svg height="20" style="transform: translateX(3px) translateY(5px); margin-left: 0px;" width="20"><circle cx="8" cy="10" fill="#13c951" r="8" style="margin-left: 0px;"></circle></svg> @<npkey data-key="3__watts__14" data-type="zone" style="margin-left: 0px;">Zone 3 : 70.3/ Moyenne parcours</npkey> <npintensity data-intensity="warmup" style="margin-left: 0px;">Échauffement</npintensity><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span><nppar style="margin-left: 0px;">(</nppar><npvalinf style="margin-left: 0px;">207</npvalinf> <npsep style="margin-left: 0px;">-</npsep> <npval style="margin-left: 0px;">241</npval><nppar style="margin-left: 0px;">) </nppar><npunit style="margin-left: 0px;">W</npunit> <span style="margin-left: 0px;"> </span><npcomment style="display: flex; margin-left: 0px;"> (Observations Augmenter progressivement l'intensité et faisant la dernière minute très intensive avant d'observer un retour au calme </npcomment></np><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;">- </span>80 - 110 rpm; 3 - 8 RPE<br style="margin-left: 0px;"><br style="margin-left: 0px;"> <np aria-describedby="popover304750" data-hidepercents="false" data-original-title="" data-stream="watts" data-useinwb="true" data-x-state="duration" data-zm-unit="W" data-zm-unit-order="1" id="l2ka9dlbx21zm78vm5" style="margin-left: 0px;" title=""><nptime data-value="300" style="margin-left: 0px;">5'</nptime><svg height="20" style="transform: translateX(3px) translateY(5px); margin-left: 0px;" width="20"><circle cx="8" cy="10" fill="#24d3eb" r="8" style="margin-left: 0px;"></circle></svg> @<npkey data-key="1__watts__14" data-type="zone" style="margin-left: 0px;">Zone 1: Récup</npkey> <npintensity data-intensity="warmup" style="margin-left: 0px;">Échauffement</npintensity><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span> <span style="margin-left: 0px;"> </span><nppar style="margin-left: 0px;">(</nppar><npvalinf style="margin-left: 0px;">138</npvalinf> <npsep style="margin-left: 0px;">-</npsep> <npval style="margin-left: 0px;">172</npval><nppar style="margin-left: 0px;">) </nppar><npunit style="margin-left: 0px;">W</npunit> <span style="margin-left: 0px;"> </span><npcomment style="display: flex; margin-left: 0px;">préparez vous mentalement a affronter la douleur maximale</npcomment></np><span style="margin-left: 0px;"> </span><span style="margin-left: 0px;"></span>80 - 100 rpm; 1 - 2 RPE</span><br style="margin-left: 0px;"></p><p style="margin-left: 0px;"></p>
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