{"id":8909,"date":"2023-03-13T11:58:05","date_gmt":"2023-03-13T11:58:05","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/planifier-votre-annee-en-selle\/"},"modified":"2026-03-30T23:04:57","modified_gmt":"2026-03-30T22:04:57","slug":"planifier-votre-annee-en-selle","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/planifier-votre-annee-en-selle\/","title":{"rendered":"Planifier votre ann\u00e9e en selle"},"content":{"rendered":"

Avec la pand\u00e9mie qui a boulevers\u00e9 les routines d\u2019entra\u00eenement habituelles, vos projets de remise en forme pour 2021 ont peut-\u00eatre souffert d\u2019un d\u00e9marrage difficile, voire d\u2019un d\u00e9marrage nul.With the pandemic wreaking havoc on usual training routines, your 2021 fitness plans might have suffered from a bumpy start, or no start at all. <\/span><\/p>\n

Cependant, que vous soyez un cycliste exp\u00e9riment\u00e9 ou que vous recherchiez une nouvelle fa\u00e7on de d\u00e9velopper votre condition physique, rassurez-vous, il n’est pas trop tard pour cr\u00e9er un plan d’entra\u00eenement pour l’ann\u00e9e \u00e0 venir.However, whether you\u2019re an experienced cyclist or looking for a new way of building your fitness, rest assured it is not too late to create a training plan for the year ahead. <\/span><\/p>\n

\u00c0 l\u2019approche du printemps, les restrictions de confinement commencent \u00e0 s\u2019assouplir et une certaine forme de normalit\u00e9 s\u2019annonce. Il est maintenant temps de relancer votre forme physique et de planifier votre ann\u00e9e en selle.As we head into spring, lockdown restrictions start to ease and some form of normality beckons, now is the time to jump start your fitness and plan your year in the saddle. <\/span><\/p>\n

Why plan? <\/strong><\/span><\/h3>\n

Pourquoi planifier ?
\nAvoir un plan d’entra\u00eenement est crucial pour tout cycliste qui souhaite \u00eatre plus rapide, plus en forme et aller plus loin, quel que soit son niveau actuel d’exp\u00e9rience cycliste. Avoir un plan vous permet de rendre votre objectif tangible, d\u2019alimenter votre motivation et de vous donner un but. Sans cela, vous stagnerez probablement ou m\u00eame abandonnerez sans aucun objectif final en vue. Et n\u2019oubliez pas que les objectifs de formation doivent toujours \u00eatre SMART\u00a0: sp\u00e9cifiques, mesurables, r\u00e9alisables, r\u00e9alistes et temporels.Having a training plan is crucial for any cyclist who wants to be faster, fitter and go further, whatever your current level of cycling experience is. Having a plan enables you to make your objective tangible, fuel your motivation and give you a sense of purpose. Without one, you will likely plateau or even give up with no end goal in sight. And don\u2019t forget that training goals should always be SMART: specific, measurable, achievable, realistic, time-based.<\/span><\/p>\n

Avoir un plan d’entra\u00eenement structur\u00e9 et bas\u00e9 sur des objectifs combinera des s\u00e9ances de seuil, d’endurance, de base et de vitesse\/intervalles haut de gamme, poussant votre corps \u00e0 s’adapter pour augmenter la force et l’efficacit\u00e9. Ce qui am\u00e9liore r\u00e9ellement votre condition physique, c’est ce processus d’adaptation, qui se produit pendant les p\u00e9riodes de r\u00e9cup\u00e9ration, par opposition \u00e0 l’exercice lui-m\u00eame.Having a structured, goal-based training plan will combine threshold, endurance, baseline and high-end speed\/intervals sessions, pushing your body to adapt to increase strength and efficiency. What actually improves your fitness is this adaptation process, which happens during recovery periods, as opposed to the exercise itself.<\/span><\/p>\n

Alors, comment allez-vous cr\u00e9er votre propre plan\u00a0?So how do you go about creating your own plan? <\/span><\/p>\n

Organise your schedule<\/strong><\/span><\/h3>\n

Organisez votre emploi du temps
\nAvant de choisir ou de commencer votre objectif, il y a une \u00e9tape qui pr\u00e9c\u00e8de : vous devez organiser votre emploi du temps. Demandez-vous de combien de temps vous disposez de mani\u00e8re r\u00e9aliste pour vous entra\u00eener et quand vous \u00eates disponible pour vous entra\u00eener.Before you choose or start your goal, there is one step that precedes this – you need to organise your schedule. Ask yourself how much time you realistically have available to train and when you are available to train.<\/span><\/p>\n

Organisez votre agenda en tenant compte des autres activit\u00e9s physiques, des plans sociaux, des horaires de travail, etc. L’honn\u00eatet\u00e9 est la cl\u00e9 ici \u2013 si vous ne savez pas de quelle heure il vous reste, il est difficile d’\u00eatre r\u00e9aliste quant \u00e0 vos objectifs.Get your diary sorted factoring in other exercise activity, social plans, work schedules, etc. Honesty is the key here \u2013 if you don\u2019t know what time you\u2019ve got, it makes it difficult to be realistic about your goals.<\/span><\/p>\n

Personalise your plan<\/strong><\/span><\/h3>\n

Personnalisez votre forfait
\nL\u2019avantage de planifier votre entra\u00eenement signifie que vous pouvez \u00eatre aussi flexible que vous le souhaitez et \u00e9galement adapter les journ\u00e9es d\u2019entra\u00eenement \u00e0 votre style de vie.The good thing about planning your training means you can be as flexible as you like, and also tailor training days around your lifestyle.<\/span><\/p>\n

Il y aura des facteurs personnels qui devront entrer en compte dans l\u2019\u00e9quation, comme l\u2019\u00e2ge. Si vous \u00eates plus \u00e2g\u00e9, il peut \u00eatre n\u00e9cessaire d\u2019ajouter plus de temps de r\u00e9cup\u00e9ration. Si vous avez d\u00e9j\u00e0 une condition physique de base, des heures plus intelligentes en selle pourraient \u00eatre meilleures pour vous que des heures plus longues, et c’est l\u00e0 que des entra\u00eenements personnalis\u00e9s et fond\u00e9s sur la science comme CicloZone ajoutent une r\u00e9elle valeur.There will be personal factors that need to come into the equation, such as age. If you\u2019re older, adding in more recovery time might be required. If you already have base fitness, then smarter hours in the saddle might be better for you than longer ones, which is where science-driven, personalised workouts like CicloZone add real value.<\/span><\/p>\n

The FTP factor <\/strong><\/span><\/h3>\n

Le facteur FTP
\nVotre plan doit consister en un m\u00e9lange de s\u00e9ances d\u2019intensit\u00e9 faible, moyenne et \u00e9lev\u00e9e en fonction de votre seuil fonctionnel de puissance pour activer les diff\u00e9rents syst\u00e8mes \u00e9nerg\u00e9tiques du corps pendant la dur\u00e9e optimale pour obtenir des gains de performances.Your plan should consist of a mix of low, medium and high-intensity sessions based on your Functional Threshold Power to activate the body\u2019s different energy systems for the optimal amount of time to deliver performance gains. <\/span><\/p>\n

Les cours en salle permettent de travailler la forme, la technique et la cadence ; faire correspondre vos objectifs \u00e0 une vari\u00e9t\u00e9 de s\u00e9ances vous permettra d’en tirer le meilleur parti, en optimisant votre condition physique.Indoor classes\u00a0 enable you to work on form, technique and cadence; matching your objectives to a variety of sessions will allow you to get the most from them, optimising your fitness levels.<\/span><\/p>\n

Conna\u00eetre votre FTP vous permet de d\u00e9terminer la quantit\u00e9 d’\u00e9nergie dont vous avez besoin pour g\u00e9n\u00e9rer, pendant combien de temps, pour vous entra\u00eener efficacement. Suivez simplement le court cours FTP dans l’application CicloZone et l’application fera le reste.Knowing your FTP allows you to work out how much power you need to generate, for how long, to work out effectively. Simply take the short FTP class within the CicloZone app and the app will do the rest.\u00a0<\/span><\/p>\n

Ride, record, rest, repeat <\/strong><\/span><\/h3>\n

Rouler, enregistrer, se reposer, r\u00e9p\u00e9ter
\nTenez un journal d\u2019entra\u00eenement pour enregistrer et analyser vos progr\u00e8s et n\u2019oubliez pas d\u2019int\u00e9grer des s\u00e9ances de repos ou de r\u00e9cup\u00e9ration active pour maximiser les r\u00e9sultats. CicloZone enregistre vos donn\u00e9es de performances afin que vous puissiez suivre vos progr\u00e8s \u00e9tape par \u00e9tape, que vous soyez abonn\u00e9 ou membre FreeRide. Continuez et il ne vous faudra pas longtemps avant d\u2019\u00e9tablir une routine qui s\u2019int\u00e8gre naturellement dans votre style de vie, vous donnant ainsi une base solide pour r\u00e9ussir.Keep a training diary to log and analyse your progress and don\u2019t forget to build in rest or active recovery sessions to maximise results. CicloZone records your performance data so you can track progress ride-by-ride, whether you’re a subscriber or FreeRide member. Keep at it and it won\u2019t be long until you\u2019ve built a routine that fits naturally into your lifestyle, giving you a strong foundation for success.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Avec la pand\u00e9mie qui a boulevers\u00e9 les routines d\u2019entra\u00eenement habituelles, vos projets de remise en forme pour 2021 ont peut-\u00eatre souffert d\u2019un d\u00e9marrage difficile, voire d\u2019un d\u00e9marrage nul.<\/p>\n","protected":false},"author":3,"featured_media":8910,"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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