{"id":8919,"date":"2023-03-13T12:08:30","date_gmt":"2023-03-13T12:08:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sagesse-du-mercredi-gareth-winter-percer-le-plateau\/"},"modified":"2026-03-30T23:04:58","modified_gmt":"2026-03-30T22:04:58","slug":"sagesse-du-mercredi-gareth-winter-percer-le-plateau","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/sagesse-du-mercredi-gareth-winter-percer-le-plateau\/","title":{"rendered":"Sagesse du mercredi\u00a0: Gareth Winter \u2013 Percer le plateau"},"content":{"rendered":"<p class=\"p1\">Que faites-vous lorsque vous atteignez le plateau\u00a0: le point o\u00f9 votre progression commence \u00e0 ralentir et o\u00f9 vos PB deviennent rares\u00a0?<span class=\"s1\">What do you do when you reach the plateau: The point where your progress begins to slow and your PB&rsquo;s become few and far between?<\/span><\/p>\n<p class=\"p1\">La tentation est d\u2019en faire plus. Cependant, en faire moins pourrait \u00eatre la cl\u00e9 pour briser le plafond.<span class=\"s1\">The temptation is to do more. However, doing less might be the key to breaking through the ceiling.\u00a0<\/span><\/p>\n<p class=\"p1\">Becky James (ancienne cycliste sur piste britannique, championne du monde de sprint et de keirin, double m\u00e9daill\u00e9e d&rsquo;argent aux Jeux olympiques de Rio) m&rsquo;a un jour appris une vieille phrase du cyclisme britannique\u00a0:<span class=\"s1\">Becky James (ex GB track cyclist, World Sprint and Keirin Champion, Rio Olympics Double Silver Medallist) once taught me an old British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>\u00ab\u00a0There is no such thing as overtraining, just under resting.\u00a0\u00bb<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u00ab\u00a0Le surentra\u00eenement n&rsquo;existe pas, il suffit de se reposer.\u00a0\u00bb<br \/>\nM\u00eame si j&rsquo;ai appr\u00e9ci\u00e9 ce sentiment, je n&rsquo;ai jamais vraiment r\u00e9alis\u00e9 sa signification jusqu&rsquo;\u00e0 ce que je commence \u00e0 me reposer aussi fort que je m&rsquo;entra\u00eenais.<span class=\"s1\">Although I enjoyed the sentiment, I never truly realised its meaning until I began resting just as hard as I trained.<\/span><\/p>\n<p class=\"p1\">Si vous roulez trop fort, trop, vous vous \u00e9puisez et vous ne parvenez pas \u00e0 r\u00e9cup\u00e9rer. J&rsquo;aime faire du v\u00e9lo tous les jours ; pour ma t\u00eate et mon corps. C\u2019est une \u00e9chappatoire n\u00e9cessaire aux pressions de la soci\u00e9t\u00e9 moderne.<span class=\"s1\">If you ride too hard, too much, you burn out and fail to recover. I like to ride my bike every day; for my head and my body. It&rsquo;s a necessary escape from the pressures of modern society.<\/span><\/p>\n<p class=\"p1\">Si vous ne respectez pas vos jours de r\u00e9cup\u00e9ration, vous ne faites qu\u2019accumuler des \u00ab\u00a0miles inutiles\u00a0\u00bb. Je m&rsquo;entra\u00eene d\u00e9sormais dur trois jours par semaine. Les quatre autres jours sont consacr\u00e9s \u00e0 la r\u00e9cup\u00e9ration active \u2013 o\u00f9 je me limite \u00e0 rouler \u00e0 50 % de mon FTP. J\u2019aime rouler dans ma zone de r\u00e9cup\u00e9ration sur mon turbo trainer avec Netflix ou Eurosport pour me tenir compagnie \u2013 ou s\u2019il fait beau, j\u2019aime sortir \u00ab bronzer sur deux roues \u00bb.<span class=\"s1\">Unless you respect your recovery days, you are just clocking up &lsquo;junk miles&rsquo;. I now train hard three days a week. The other four days are active recovery &#8211; where I limit myself to riding at 50% of my FTP. I like to ride in my recovery zone on my turbo trainer with Netflix or Eurosport to keep me company &#8211; or if it&rsquo;s a nice day, I like to go out &lsquo;sunbathing on two wheels&rsquo;.<\/span><\/p>\n<p class=\"p1\">Si vous vous pr\u00e9sentez \u00e0 vos s\u00e9ances d&rsquo;entra\u00eenement avec un corps fort, vous obtenez de meilleurs chiffres et pouvez faire plus de (bons) d\u00e9g\u00e2ts que si vous vous pr\u00e9sentiez fatigu\u00e9.<span class=\"s1\">If you turn up to your training sessions with a strong body, you kick out better numbers and can do more\u00a0<\/span><span class=\"s2\"><em>(good)<\/em><\/span><span class=\"s1\">\u00a0damage than if you turned up fatigued.\u00a0<\/span><\/p>\n<p class=\"p1\">Si votre corps est fatigu\u00e9, sous-repos\u00e9, sous-aliment\u00e9, sous-endormi et que votre t\u00eate ne peut pas supporter un autre festival de transpiration tortueux, vous n&rsquo;obtiendrez jamais le meilleur de vous-m\u00eame.<span class=\"s1\">If your body is tired, under-rested, under-fuelled, under-slept, and your head can&rsquo;t take another torturous sweat-fest &#8211; you are never going to get the best out of yourself.\u00a0<\/span><\/p>\n<p class=\"p1\">Lors de mes journ\u00e9es de r\u00e9cup\u00e9ration active, j\u2019aime faire un peu de musculation et de musculation, mais je m\u2019assure toujours de ne pas trop laisser mes jambes s\u2019impliquer.<span class=\"s1\">On my active recovery days, I like to do some core and strength training but I always make sure I don&rsquo;t let my legs get involved too much.\u00a0<\/span><\/p>\n<p class=\"p1\">Une autre phrase du cyclisme britannique\u00a0:<span class=\"s1\">Another British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>\u00ab\u00a0Why stand when you can sit? Why sit when you can lie down?\u00a0\u00bb<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u00ab\u00a0Pourquoi rester debout quand on peut s&rsquo;asseoir ? Pourquoi s&rsquo;asseoir quand on peut s&rsquo;allonger ?\u00a0\u00bb<br \/>\nComme vous pouvez le constater, les athl\u00e8tes professionnels prennent la r\u00e9cup\u00e9ration au s\u00e9rieux, tout comme nous, les amateurs. C\u2019est la cl\u00e9 d\u2019une forme physique et d\u2019un mode de vie durables.<span class=\"s1\">As you can see, professional athletes take recovery seriously, and so should us amateurs. It&rsquo;s the key to sustainable fitness and lifestyle.\u00a0<\/span><\/p>\n<p class=\"p1\">J\u2019ai franchi mon plateau et je vois maintenant de tr\u00e8s bons chiffres.<span class=\"s1\">I have broken through my plateau, and I am now seeing some great numbers. <\/span><\/p>\n<p class=\"p1\">Dans mon prochain blog, je parlerai de l&rsquo;entra\u00eenement VO2max ou Zone 5, qui non seulement m&rsquo;a permis de lib\u00e9rer un peu plus de puissance, mais qui m&rsquo;a aussi permis de d\u00e9velopper tellement de muscles dans les jambes qu&rsquo;aucun de mes pantalons ne me convient\u2026\u00a0!<span class=\"s1\">In my next blog, I will talk about VO2max or Zone 5 training, which has not only unlocked a bit more power &#8211; but I have packed on so much leg muscle that none of my trousers fit&#8230;!<\/span><\/p>\n<p class=\"p1\">Gareth.<span class=\"s1\">Gareth.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>Que faites-vous lorsque vous atteignez le plateau\u00a0: le point o\u00f9 votre progression commence \u00e0 ralentir et o\u00f9 vos PB deviennent rares\u00a0?<\/p>\n","protected":false},"author":3,"featured_media":8920,"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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center","background-size":"auto","background-attachment":"scroll","background-type":"","background-media":"","overlay-type":"","overlay-color":"","overlay-opacity":"","overlay-gradient":""}},"footnotes":""},"categories":[73],"tags":[],"class_list":["post-8919","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-zone-entrainement-fr"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.1.1 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Breaking Through the Plateau | Training | CicloZone Blog<\/title>\n<meta name=\"description\" content=\"Gareth Winter gives advise on breaking through a plateau by taking recovery from cycling workout sessions seriously, as it is the key to sustainable fitness.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" 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