La course à pied est exigeante. Elle ne tolère pas de relâche ou alors la pause doit être savamment programmée. Seulement, il arrive parfois que des périodes de repos s’imposent alors même que le sportif voudrait continuer à s’entraîner : surcharge professionnelle, maladie ou blessure par exemple. L’angoisse de perdre les acquis monte rapidement à la tête du coureur, couplée à l’impossibilité de s’entraîner le cercle vicieux d’un mal-être profond n’est pas loin. Il faut savoir garder la tête froide, trouver des alternatives et positiver ! En plus les performances sportives ne sont pas si vite émoussées pour les sportifs amateurs.
Afin d’essayer de comprendre dans quels délais le désentrainement faisait son oeuvre, j’ai lu plusieurs articles de médecine du sport. Les mots-clés si vous voulez creuser le sujet sont detraining ou son corollaire plus positif tapering.
Tout d’abord la bonne nouvelle, c’est que même si l’on peut entendre dire ou lire que les effets du désentrainement sont très rapides (de l’ordre de la semaine) les évaluations scientifique trouvent plutôt des changements significatifs après un mois d’inactivité. Les phénomènes adaptatifs gagnés à l’entraînement ne sont pas tous perdus en même temps, certains phénomènes sont plus rapides ou significatifs que d’autres. Voici de façon un peu brute l’évolution des phénomènes
- en terme de performance cardiaque, il existe très vite (en quelques jours) un phénomène de réduction du volume plasmatique (un retour à la norme) qui bride le coeur sportif en lui proposant moins de sang à propulser à chaque battement. A plus long terme (3 semaines) le coeur perd un peu de sa musculature.
- sur le plan métabolique, les pompes qui faisaient rentrer le glucose à toute vitesse dans la cellule musculaire diminuent, de plus les cellules musculaires utilisent moins préférentiellement les graisses comme cela était chèrement acquis au fil de longs entrainements. Il existe en effet une moindre activité dans les muscles des enzymes qui favorisent l’utilisation des graisses.
- la vascularisation des muscles et leurs qualités propres (répartition/qualités des fibres) semblent assez peu rapidement impactés par le repos.
- sur le plan hormonal on ne constate par de changement notable autre que la sensibilité à l’insuline du fait des changements métaboliques décrits ci-dessus
Lorsque j’ai lu tout ça, j’ai été rassuré. J’ai enfin compris qu’il était possible de positiver autour de pauses plus ou moins imposées dans un entrainement de sportif. En plus, la notion de diminution de l’activité en fin de plan d’entrainement est même évoquée dans l’amélioration des performances du sportif. Il s’agit d’un ralentissement dans la quantité des entrainements appelée « tapering » en anglais. Les raisons physiologiques ne semblent pas parfaitement comprises mais on trouve surtout un bienfait psychologique à relâcher la pression des entrainements avant une épreuve importante. Les modalités d’un ralentissement sont plutôt bien codifiées, il faut diminuer franchement et brutalement le volume d’exercices mais garder de la qualité. Passer à 2 ou 3 entrainements de 40 ou 30 minutes dans la semaine avant un marathon est tout à fait judicieux par exemple. On pourra lors de ces entrainements « caser » quelques accélérations pour aller chercher l’allure de course ou un peu au delà, c’est bon pour le moral et ça ne vous portera pas préjudice en terme de fatigue puisque le volume est drastiquement réduit.
Savoir s’entraîner, c’est aussi savoir se reposer !
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9 réponses sur « Le désentraînement dans les sports d’endurance »
merci de nous rassurer 😉
Bonjour,
une petite question un peu hors sujet : jusqu’en
janvier/février, j’arrivais à me promener avec mes toutous (labrador croisé,
dont chacune pèse dans les 25 kilos). Dire promener est un enjolivement, plutôt
tracter par les beautés mais avec un acquis de force dans les bras. Puis, il y
a eu un hyper froid (-20°) où les deux
ne pouvaient sortir (malaise au froid) et en reprenant au bout de ca 3
semaines, j’ai constaté de ne plus avoir assez de force dans les bras pour les
tenir les deux.
Donc, je me promène depuis avec chacune séparément en
pensant que rapidement je vais pouvoir revenir à une promenade à trois. Jusque
maintenant, il n’en est rien – j’ai même constaté que je perd encore en force
dans les bras (l’année dernière la tondeuse fut poussé avec une main, la
semaine dernière avec les deux difficilement à se frayer son chemin dans le
terrain bosselé ; les caisses d’eau sont un peu lourdes par rapport à fin
2011 pourtant il n’y a que 12 bouteilles à 0,75l dedans ). J’ai besoin
d’un peu plus de force dans les bras. Que puis-je faire pour y remédier un
peu ?
Pour l’instant, je m’éloigne de plus en plus de mon objectif
de faire une ballade de 4 heures avec mes deux loulouttes ensemble. Elles sont
en super forme, mais apparemment pas moi (et personnellement suis KO avec 2X 60
à 90 minutes par tour/toutou dans la forêt).
Bonne continuation dans vos exploits.
Merci, c’est vrai qu’on se fait plus de mal dans la tête que physiquement lors de pauses prolongées. Dans ce cas, et c’est bien dit, il faut trouver une alternative, et aussi s’entourer de personnes sur qui on peut se lâcher en cas de coup de blues (pour ça internet peut être un précieux outil… lorsqu’on se sent un peu seul dans la galère).
Merci beaucoup! J’avais un peu de mal à reprendre après le marathon de Paris, et j’avais peur de trop prendre de repos. Mais finalement, ton article me rassure, et me motive même pour me remettre à l’entraînement!
yeah ! en route pour les 3h 🙂 parfois il faut en plus un peu de temps pour renourrir son envie et cicatriser des microblessures
2012/5/4 Disqus
l’envie ça c’est un truc à ne pas négliger. c’est long une prépa… 😉
»
Savoir s’entraîner, c’est aussi savoir se reposer ! » => J’en suis convaincu ! Je dirais même que la récupération fait partie de l’entraînement. 🙂
Merci pour cet article interessant !
Choupinet, tu ne me rassures pas. Psychologiquement en effet au début ça a été très dur et ça s’est arrangé. Par contre physiquement au début ça allait et en effet de nouveau, je suis essoufflée etc. Il faudrait que je m’y remette mais ça fait un peu trop longtemps que j’ai arrêté et maintenant que j’ai lu tout ce qui ne doit plus marcher, je suis dépitée d’avance sachant que ça va être dur…
Mais bon, continue de nous expliquer tout ça, et merci 🙂
hey ! le drame de notre mode de vie c’est qu’on se prend la tête avec nos loisirs ! moi aussi je tombe dans le piège 🙂 si t’oxygéner en courant un peu te fait du bien, vas-y et vas-y tranquillou, si tu fais 30 min le dimanche en alternant marche course c’est super : PAS DE PRISE DE TETE 🙂
Le 11 mai 2012 12:59, Disqus a écrit :