lundi 25 mai 2009

Les côtes, et pour quoi faire ?



Les séances d'accélérations en côte sont unanimement considérées comme utiles, voire indispensables à la préparation du coureur ayant des objectifs de performance.

Mais de quoi s'agit-il?


Premièrement, on peut définir négativement la séance de côte :
  • Il ne s'agit pas d'un travail de « VMA », ni longue, ni courte.
  • La séance de côte n'est pas réservée uniquement aux coureurs préparant un trail ou une épreuve vallonnée, ces séances n'ont pas pour but de vous transformer en bipède à maillot à pois.
Ce type de séance n'a donc pas à vocation à remplacer vos habituelles séances de fractionné court, long, vos séances « au seuil » et se destine à l'ensemble des coureurs.

Rentrons dans le vif du sujet : L'intérêt fondamental de ces séances réside dans le développement de la puissance musculaire (ce qui est utile pour se prémunir des blessures musculaires et articulaires et surtout pour gagner en force) et l'amélioration de vôtre « style » (le placement de vôtre bassin lors d'une accélération en côte fait travailler l'efficacité de vôtre foulée)

Pour travailler vôtre puissance musculaire vous pouvez également travailler sur des appareils de musculation. Mais si comme moi vous avez les salles de muscu en horreur, la séance de côte est le remède idéal !

Mais comment procéder ?

Commençons par un échauffement dans les règles de l'art (environ 20minutes, des éventuels étirements, quelques petites accélérations pour mettre les fibres musculaires en route...)

Il vous faut une côte. Les spécialistes préconisent une côte de 5-7%. Ça ne vous parle pas ? Pour faire simple il s'agit de trouver une côte suffisamment pentue, mais qui ne le soit pas trop non plus (sinon vôtre foulée pourrait être altérée par le dénivelé), tout est dans le compromis.
Évitez les terrains trop accidentés, vous devez avoir de bons appuis sur la dite côte pour travailler efficacement et pour ne pas risquer de vous blesser.
Il vous faut trouver une côte présentant « seulement » 5 à 7% de dénivelé, ce qui est possible à peu près partout en France. J'en ai trouvé quelques unes à La Rochelle (vers les minimes), ville pas vraiment réputée pour son relief escarpé.

Maintenant que vous avez trouvé une côte, vous pouvez lancer vôtre séance. Après un traditionnel échauffement, la séance de côte typique se compose de deux à trois répétitions de 5 accélérations d'environ 10 secondes. Entre chaque accélération, vous récupérez en descendant tranquillement la côte que vous venez d'avaler, et entre chaque série trottinez entre 2 et 4 minutes.

S'agissant du rythme, vous ne devez pas vous prendre pour Usain Bolt, bien que chaque accélération dure environ 10 secondes, vous ne devez pas « sprinter » (risque de fatigue avant terme ou pire, de blessure). Il faut aller vite, mais en garder sous le pied pour pouvoir faire la séance entière au même rythme. Vous pouvez avoir comme référence l'allure des fractionnés 30/30, voire même un tout petit peu plus vite.
Finissez comme d'habitude par un footing en endurance, plus ou moins long selon vos préférences.

Dernière difficulté, réussir à "placer" cette séance dans votre planning de coureur.
Les accélérations durent environ 10 secondes, ce qui n'est pas assez pour accumuler de l'acide lactique en grande quantité.
Par expérience personnelle, j'ai la sensation que ces séances ne laissent pas vraiment de traces.
Je vous conseillerai de placer cette séance dans votre emploi du temps de coureur comme vous le sentez.
Pour ma part, j'aime l'effectuer le lendemain d'une séance de fractionné (en respectant ce schéma : jour 1 fractionné, jour 2 séance de côte, jour 3 repos, et je vous épargne mon planning des autres journées!)


110 commentaires:

fredbros a dit…

Un excellent article !
Le travail en côte est un fondamental et tu as tout à fait raison en disant que cela ne laisse pas de trace et peut se placer un peu comme on veut dans la semaine d'entraînement.
Personnellement, j'en fais un spécifique tous les 15 jours (mais je fais pas mal de muscu en semaine) en alternant sur 2 pentes, une à 5% où j'essaie de tenir 30s (on est sans doute plus proche d'un travail en recherche de VMA) et une à 7% où je fais du 10s comme tu le préconises.

Sanji a dit…

Très intéressant. J'ai du mal à en faire du côté de Bordeaux...
Il faudrait que j'essaie d'évaluer la pente des quelques "faux plats" près de chez moi.

Raphael a dit…

Merci pour vos réactions :)


Sanji, De mémoire il y en a une petite près de l'hopital pellegrin !

D'ailleurs toi qui es de bordeaux, est ce qu'il existe des parcours avec des balises tous les 100m à bordeaux ?

J'ai pris l'habitude de m'entrainer sur un chemin de 1200m balisé tout les 100m à la Rochelle et je vais avoir du mal à m'en passer l'an prochain !

(je vais m'installer à Bordeaux à partir de septembre)

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Lamiss Ibrahim a dit…


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