{"id":8897,"date":"2023-03-13T11:44:30","date_gmt":"2023-03-13T11:44:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sagesse-du-mercredi-gareth-winter-reconstruire-le-rapport-puissance-poids\/"},"modified":"2026-03-30T23:04:55","modified_gmt":"2026-03-30T22:04:55","slug":"sagesse-du-mercredi-gareth-winter-reconstruire-le-rapport-puissance-poids","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/sagesse-du-mercredi-gareth-winter-reconstruire-le-rapport-puissance-poids\/","title":{"rendered":"Sagesse du mercredi : Gareth Winter \u2013 Reconstruire le rapport puissance\/poids"},"content":{"rendered":"<p>La meilleure chose \u00e0 propos de commencer par le bas est que vous ne pouvez que vous am\u00e9liorer.<br \/>Entre 2017 et 2020, mon \u00ab rapport puissance\/poids \u00bb est pass\u00e9 de 5,07 watts par kilo \u00e0 3,89 w\/k. Mon \u00e9tat d\u2019esprit en mati\u00e8re de cyclisme \u00e9tait d\u00e9s\u00e9quilibr\u00e9 (lisez mon article pr\u00e9c\u00e9dent pour l\u2019histoire compl\u00e8te). Darren Lee (entra\u00eeneur cycliste et fondateur de CicloZone) m&rsquo;a sonn\u00e9 l&rsquo;alarme et m&rsquo;a r\u00e9\u00e9duqu\u00e9 pour m&rsquo;entra\u00eener avec puissance et donn\u00e9es.<br \/>Ce qu\u2019il y a de mieux avec les chiffres, c\u2019est qu\u2019ils ne mentent pas. Notre cerveau, cependant, est dou\u00e9 pour mentir et justifier de mauvaises d\u00e9cisions. Je me suis assis sur mon turbo-entra\u00eeneur (j&rsquo;utilise un Wahoo Kickr Core) et j&rsquo;ai commenc\u00e9 \u00e0 travailler avec un objectif clair : reconstituer lentement mon FTP de 20 minutes jusqu&rsquo;\u00e0 5w\/k+. J&rsquo;avais un long chemin \u00e0 parcourir.<br \/>Mais avec un nouvel \u00e9tat d\u2019esprit et beaucoup de m\u00e9moire musculaire dans les jambes, la progression a \u00e9t\u00e9 facile et rapide. Mes chiffres ont l\u00e9g\u00e8rement augment\u00e9 de semaine en semaine. J&rsquo;ai pr\u00e9vu trois s\u00e9ances d&rsquo;entra\u00eenement intenses dans ma semaine, avec des sorties de r\u00e9cup\u00e9ration active entre les deux.<br \/>J&rsquo;ai fait beaucoup d&rsquo;entra\u00eenement en force pour reconstruire mon corps et mes qualit\u00e9s athl\u00e9tiques globales.<br \/>16 janvier 2020 \u2013 239 watts, 61,4 kg (2,89 w\/k)<br \/>9 juillet 2020 \u2013 305 watts, 61,8 kg (4,94 w\/k)<br \/>Le sentiment de progression me gardait motiv\u00e9. Je suis tomb\u00e9e amoureuse des entra\u00eenements en salle et des cours dirig\u00e9s par un coach, qui sont parfaits pour vous motiver lorsque vous avez besoin d&rsquo;un peu plus de feu dans le ventre.<br \/>Ensuite, j\u2019ai atteint le redoutable \u00ab plateau \u00bb \u2013 le point o\u00f9 le progr\u00e8s devient minime, et non maximal. J&rsquo;avais atteint 4,94 w\/k \u2013 dangereusement proche de mon objectif de 5 w\/pk.<br \/>Le plateau est plus un mur mental que physique. Il est naturel que les progr\u00e8s ralentissent, mais plut\u00f4t que d\u2019accepter votre \u00ab plafond \u00bb, vous devez rechercher d\u2019autres domaines d\u2019am\u00e9lioration.<br \/>Je partagerai comment j&rsquo;ai franchi le plateau dans mon prochain article de blog.<br \/>Gareth<\/p>\n","protected":false},"excerpt":{"rendered":"<p>La meilleure chose \u00e0 propos de commencer par le bas est que vous ne pouvez que vous am\u00e9liorer.<br \/>\nEntre 2017 et 2020, mon \u00ab rapport puissance\/poids \u00bb est pass\u00e9 de 5,07 watts par kilo \u00e0 3,89 w\/k. Mon&#8230;<\/p>\n","protected":false},"author":3,"featured_media":8898,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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