{"id":8939,"date":"2023-03-13T12:21:29","date_gmt":"2023-03-13T12:21:29","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sagesse-du-mercredi-karyn-silenzi-comprendre-les-metriques-en-watts-moyens\/"},"modified":"2026-03-30T23:05:00","modified_gmt":"2026-03-30T22:05:00","slug":"sagesse-du-mercredi-karyn-silenzi-comprendre-les-metriques-en-watts-moyens","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/fr\/blog\/sagesse-du-mercredi-karyn-silenzi-comprendre-les-metriques-en-watts-moyens\/","title":{"rendered":"Sagesse du mercredi : Karyn Silenzi \u2013 Comprendre les m\u00e9triques en watts moyens"},"content":{"rendered":"

Bravo \u00e0 Ryan, un passionn\u00e9 de cyclisme en salle qui a pos\u00e9 des questions sur la puissance moyenne d’un trajet et o\u00f9 elle devrait \u00eatre par rapport \u00e0 son FTP\u00a0!Shout out to Ryan, an avid indoor cyclist who asked about the average watts of a ride and where it should be relative to his FTP<\/a>!<\/span><\/p>\n

Quelle est la valeur des donn\u00e9es moyennes en watts\u00a0?What is the value of average watts data?<\/strong><\/span><\/p>\n

La moyenne des watts affich\u00e9e \u00e0 la fin d’un trajet, que ce soit sur la console de votre v\u00e9lo ou sur l’\u00e9cran r\u00e9capitulatif de votre CicloZone, fait r\u00e9f\u00e9rence \u00e0 la moyenne arithm\u00e9tique \u2013 la somme des nombres divis\u00e9e par le nombre de nombres dont la moyenne est calcul\u00e9e. Bien que la moyenne des watts soit une mesure importante, elle a une valeur limit\u00e9e.The average watts displayed at the end of a ride, whether it is on your bike console or your CicloZone summary screen, refers to the arithmetic mean – the sum of the numbers divided by how many numbers are being averaged. While the average watts is an important metric – it has limited value.<\/span><\/p>\n

Imaginez deux sorties tr\u00e8s diff\u00e9rentes se terminant chacune avec exactement la m\u00eame puissance moyenne.Imagine two very different rides each ending with the exact same average watts.<\/span><\/p>\n

    \n
  1. The first ride is all about aerobic develpment. Mid blue, endurance trining zone, steady-state, holding 75% FTP for 60 minutes<\/span><\/li>\n
  2. The second ride is a HIIT style of ride, focused on VO2 Max development. The workout consists of 10 set of 3 minutes at 110% FTP, followed by 3 mintes of recovery at 40% FTP<\/span><\/li>\n<\/ol>\n

    Le premier tour est consacr\u00e9 au d\u00e9veloppement a\u00e9robie. Bleu moyen, zone de triage d’endurance, \u00e9tat d’\u00e9quilibre, maintien de 75\u00a0% de FTP pendant 60\u00a0minutes
    \nLe deuxi\u00e8me parcours est un style de parcours HIIT, ax\u00e9 sur le d\u00e9veloppement de la VO2 Max. L’entra\u00eenement se compose de 10 s\u00e9ries de 3 minutes \u00e0 110\u00a0% FTP, suivies de 3 minutes de r\u00e9cup\u00e9ration \u00e0 40\u00a0% FTP.
    \nCes deux entra\u00eenements ont en moyenne 75\u00a0% de FTP, mais ils ont des r\u00e9ponses physiologiques radicalement diff\u00e9rentes. Imaginez maintenant si vous n’aviez fait que 20 minutes de trajet facile en r\u00e9gime permanent, mais que vous faisiez quand m\u00eame les 60 minutes \u00e0 110 % et 40 % de r\u00e9duction. Vous avez TOUJOURS deux sorties avec la m\u00eame puissance moyenne.Both of these workouts average 75% FTP but they have drastically different physiological training responses. Now imagine if you only did 20 minutes of the easy-peasy steady-state ride but still did the 60 minutes of 110% on, 40% off. You STILL have two rides with the same average watts. <\/span><\/p>\n

    J’esp\u00e8re que cela illustre pourquoi comparer les watts moyens entre deux entra\u00eenements diff\u00e9rents n’a aucun avantage\u00a0!I am hopeful this illustrates why comparing average watts between two different workouts has no benefit!<\/span><\/p>\n

    Principes de formation \u2013 alias SCIENCETraining Principles – aka SCIENCE<\/strong><\/span><\/p>\n

    L\u00e0 o\u00f9 les watts moyens ont une valeur immense, c’est lorsqu’ils sont utilis\u00e9s pour comparer les performances pass\u00e9es et pr\u00e9sentes sur le m\u00eame profil de conduite ou lorsqu’ils sont utilis\u00e9s \u00e0 mi-entra\u00eenement comme r\u00e9f\u00e9rence pour les intervalles.Where average watts does have immense value is when it is used to compare past to present performance on the same ride profile or when used mid workout as a benchmark for intervals. <\/span><\/p>\n

    Quiconque va r\u00e9guli\u00e8rement au gymnase pour soulever des poids conna\u00eet le plaisir de devoir augmenter ses poids, car ce que vous faisiez il y a quelques semaines ne vous am\u00e8ne plus au m\u00eame niveau d\u2019\u00e9chec qu\u2019auparavant. Si vous r\u00e9p\u00e9tez exactement le m\u00eame entra\u00eenement et que vous parvenez \u00e0 soulever davantage de poids, vous devenez plus fort.Anyone who goes to the gym regularly to lift weights knows the thrill of having to increase your weights because what you were doing a few weeks ago isn\u2019t taking you to the same level of failure it once did. If you repeat the exact same workout and you are able to lift more, you have gotten stronger.<\/span><\/p>\n

    Il s\u2019agit du principe d\u2019entra\u00eenement connu sous le nom de Supercompensation et il s\u2019applique \u00e0 toute physiologie de l\u2019exercice. This is the training principle known as Supercompensation and it applies in all exercise physiology. <\/span><\/p>\n

    L’auteur Vern Gambetta dans son livre Athletic Development l’explique ainsi\u00a0: \u00ab\u00a0La supercompensation est un processus en quatre \u00e9tapes. La premi\u00e8re \u00e9tape est l’application d’un stress d’entra\u00eenement ou de charge et la r\u00e9action ult\u00e9rieure du corps \u00e0 ce stress d’entra\u00eenement, qui est la fatigue ou la fatigue. Il y a une baisse pr\u00e9visible des performances \u00e0 cause de ce stress.Author Vern Gambetta<\/a> in his book Athletic Development<\/em> <\/a>explains it this way,\u00a0 <\/span>\u201cSupercompensation is a four-step process. The first step is the application of a training or loading stress and the body’s subsequent reaction to this training stress, which is fatigue or tiring. There is a predictable drop-off in performance because of that stress. <\/span><\/p>\n

    \u00ab L\u2019\u00e9tape 2 est la phase de r\u00e9cup\u00e9ration. Il peut s’agir d’une s\u00e9ance d’entra\u00eenement plus l\u00e9g\u00e8re, d’une s\u00e9ance de r\u00e9cup\u00e9ration ou d’un repos actif. \u00c0 la suite de la p\u00e9riode de r\u00e9cup\u00e9ration, les r\u00e9serves d\u2019\u00e9nergie et les performances reviendront \u00e0 la ligne de base (\u00e9tat d\u2019hom\u00e9ostasie) repr\u00e9sent\u00e9e par le point d\u2019application du stress d\u2019entra\u00eenement initial.\u00ab\u00a0Step 2 is the recovery phase. This can be a lighter training session, a recovery session, or active rest. As a result of the recovery period, the energy stores and performance will return to the baseline (state of homeostasis) represented by the point of the application of the original training stress. <\/span><\/p>\n

    \u00ab\u00a0L’\u00e9tape 3 est la phase de surcompensation. Il s’agit du rebond adaptatif au-dessus de la ligne de base\u00a0; il est d\u00e9crit comme une r\u00e9ponse de rebond car le corps rebondit essentiellement \u00e0 partir du point bas de la plus grande fatigue. Cet effet de surcompensation n’est pas seulement une r\u00e9ponse physiologique mais aussi une r\u00e9ponse psychologique et technique.\u00ab\u00a0Step 3 is the supercompensation phase. This is the adaptive rebound above the baseline; it is described as a rebound response because the body is essentially rebounding from the low point of greatest fatigue. This supercompensation effect is not only a physiological response but also a psychological and technical response. <\/span><\/p>\n

    \u00ab La derni\u00e8re \u00e9tape du processus est la perte de l\u2019effet de surcompensation. Cette baisse est le r\u00e9sultat naturel de l\u2019application d\u2019une nouvelle contrainte d\u2019entra\u00eenement, qui devrait survenir au pic de surcompensation. Si aucun stress d\u2019entra\u00eenement n\u2019est appliqu\u00e9, il y aura \u00e9galement une baisse. C’est ce qu’on appelle le ph\u00e9nom\u00e8ne de d\u00e9sentra\u00eenement.\u00bb Vous vous souvenez de mon dernier blog sur la r\u00e9cup\u00e9ration ?\u00ab\u00a0The last step in the process is the loss of the supercompensation effect. This decline is a natural result of the application of a new training stress, which should occur at the peak of supercompensation. If no training stress is applied, there will also be a decline. This is the so-called detraining phenomenon\u201d. <\/span>Remember my last blog about recovery? <\/span><\/p>\n

    La deuxi\u00e8me situation o\u00f9 la moyenne des watts est utile est lorsque vous faites des efforts r\u00e9p\u00e9t\u00e9s.The second situation where average watts is useful is when you are doing repeated efforts. <\/span><\/p>\n

    Lorsqu’un entra\u00eenement par intervalles est correctement programm\u00e9, un cycliste \u00ab devrait \u00bb \u00eatre capable d’effectuer tous les intervalles \u00e0 l’intensit\u00e9 sp\u00e9cifi\u00e9e pendant la dur\u00e9e sp\u00e9cifi\u00e9e. La mise en garde ici est que si vous d\u00e9butez dans l\u2019entra\u00eenement ou si vous ne vous \u00eates pas concentr\u00e9 sur une r\u00e9ponse physiologique particuli\u00e8re depuis un certain temps, quelques sorties peuvent \u00eatre n\u00e9cessaires pour conditionner votre corps et y arriver. Un de mes coll\u00e8gues entra\u00eeneurs appelle cela le fait de garder \u00ab tous les outils de la remise \u00e0 outils bien aff\u00fbt\u00e9s \u00bb. Si vous avez pass\u00e9 les six derni\u00e8res semaines \u00e0 vous concentrer sur des efforts inf\u00e9rieurs au seuil et au seuil, ces premiers entra\u00eenements au-dessus du seuil vont vous faire plus mal que d’habitude. Pourquoi ? Parce que comme indiqu\u00e9 ci-dessus, notre corps s\u2019adaptera au stress que nous appliquons. Si nous ne l\u2019appliquons pas de mani\u00e8re coh\u00e9rente et ne le suivons pas avec une r\u00e9cup\u00e9ration, vous risquez tr\u00e8s probablement de constater une stagnation des performances ou, plus probablement, un d\u00e9sentra\u00eenement.When an interval training ride is programmed properly, a rider \u2018should\u2019 be able to complete all intervals at the specified intensity for the specified duration. The caveat here is that if you are new to training or have not focused on a particular physiological response for a while, it may take a few rides to condition your body to get there. A fellow coach of mine refers to this as keeping \u2018all the tools in the toolshed sharp\u2019. If you\u2019ve spent the last six weeks focused on sub threshold and threshold efforts, those first few supra threshold workouts are going to hurt more than usual. Why? Because as discussed above, our bodies will adapt to the stress we are applying. If we don\u2019t apply it consistently and follow it with recovery, you\u2019re more than likely going to see stagnant performance or, more likely, detraining.<\/span><\/p>\n

    La semaine prochaine, je vous parlerai d’un nombre dont vous voulez \u00eatre conscient, \u00e0 chaque trajet\u2026.Next week – I will tell you all about a number that you DO want to be aware of, each and every ride….<\/span><\/p>\n

    Chaque entra\u00eenement CicloZone garantit que vous travaillez \u00e0 la bonne intensit\u00e9 pour vous pendant la dur\u00e9e optimale pour obtenir des r\u00e9sultats. T\u00e9l\u00e9chargez l’application sur l’App Store ou Google Play.Every CicloZone workout makes sure you work at the right intensity for you for the optimum amount of time to deliver results. Download the app at the\u00a0App Store<\/a>\u00a0or\u00a0Google Play.<\/a><\/strong><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

    Bravo \u00e0 Ryan, un passionn\u00e9 de cyclisme en salle qui a pos\u00e9 des questions sur la puissance moyenne d’un trajet et o\u00f9 elle devrait \u00eatre par rapport \u00e0 son FTP\u00a0!<\/p>\n","protected":false},"author":3,"featured_media":8940,"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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