La Saintélyon conserve sa spécificité hybride : mi-course sur route, mi-trail. Voyons selon votre profil (routier ou trailer) les lignes directrices de la préparation.
Par Pascal Balducci, entraîneur et Docteur en physiologie de l’exercice. Photos Quentin Iglesis/We Are Media Makers
Comment bien commencer sa préparation
La première qualité à développer pour boucler la Saintélyon est la capacité aérobie, c’est-à-dire la capacité à réaliser un effort de 6h pour les premiers à 13h pour les derniers des 6000 partants individuels. Cela nécessite une préparation adéquate avec un minimum de 3 entraînements par semaine et une préparation spécifique de 2 à 3 mois.
Dans cette optique, il est conseillé de croiser les disciplines. Course, marche, vélo sur route et chemins, roller, ski-roues et même natation. C’est environ 80% de l’entraînement qu’il faut réaliser à intensité basse et régulière afin de favoriser les adaptations physiologiques à l’effort en endurance et optimiser la lipolyse, dégradation des substrats lipidiques à l’effort. Un conseil : alterner marche et trot en restant dans sa zone de confort. Aux sorties longues de 2 heures à 2h30, on doit adjoindre des rando-courses de 4 heures et plus.
D’autres formes de travail existent : doubler ou enchaîner des entraînements de vélo et de course afin de développer l’endurance tout en préservant l’organisme des chocs qui peuvent engendrer des pathologies articulaires, tendineuses, et installer un état inflammatoire. Le bike and run permet également d’accomplir de plus longues distances avec un travail musculaire intéressant au niveau des quadriceps, et une monotonie de l’entraînement réduite.
Quelles que soient les modalités choisies, il faut respecter le principe de la progressivité à l’entraînement en augmentant peu à peu la durée et la difficulté des sorties.
Cela étant, le travail de préparation ne doit pas se limiter au développement de la capacité aérobie et de l’endurance fondamentale même si cela reste le point essentiel. Un travail qualitatif est conseillé, à plat comme en montée/descente, et des séances consacrées au développement de la vitesse maximale aérobie et des intensités spécifiques seront proposées.
Réussir la Saintélyon, un tour de force
A ce travail de course ou de disciplines croisées en continu, il faut ajouter l’importance du renforcement musculaire, la carrosserie au service du moteur. En effet, la pratique régulière du renforcement musculaire est un plus indéniable pour améliorer la capacité à répéter un geste d’intensité moindre le plus longtemps possible, et pour résister aux contraintes.
Pour une intensité d’effort donnée, plus le pourcentage de fibres musculaires de type I (fibres lentes, endurantes) est important, moins l’athlète se fatigue et plus il consomme des lipides. Avec l’augmentation de l’intensité de l’effort ou avec la fatigue, ou par manque de force, un plus grand nombre de fibres musculaires de type II (fibres rapides, fatigables) est sollicité, l’athlète se fatigue plus vite et la consommation de glycogène augmente.
Ainsi, intensité de l’effort, force musculaire, fatigue et dépense énergétique sont liées pour le meilleur et pour le pire. Un seul adage à retenir : un muscle plus fort est un muscle plus endurant. Et ne pas oublier que la foulée ne sollicite pas que les jambes mais l’ensemble du corps.
Un parcours piégeux sur la SaintéLyon
Apparemment facile avec ses 50 % de route et son dénivelé raisonnable, le parcours de la Saintélyon ne manque pas de pièges. Il est possible de courir quasiment partout, ce qui est physiquement et mentalement difficile par rapport à un trail montagneux permettant de varier le travail musculaire et articulaire. De plus, les 8 km de route du départ et les terribles descentes à mi-parcours sont source de mauvaise gestion. Méfiez-vous de ces descentes à fort pourcentage sur la route car elles sont destructrices, le travail musculaire en excentrique étant pro-inflammatoire. Il faudra les aborder avec technique et souplesse, en évitant de taper et de subir la pente. Enfin, même si le parcours paraît techniquement facile pour un traileur aguerri, il se court de nuit, donc avec une visibilité réduite et une proprioception contrariée. Et si le mauvais temps s’en mêle, tout va se compliquer.
Les conseils de base pour réussir sa SaintéLyon
- Prendre connaissance du parcours et de ses difficultés, et si possible le reconnaître en tout ou partie.
- Ne pas s’entraîner à minuit pour se mettre dans les conditions de la course, mais faire des sorties en forêt le soir à la frontale afin de prendre confiance en ses appuis et en son matériel.
- Bien dormir les jours précédant la course et ne pas contracter une dette de sommeil.
- Consulter la météo et s’habiller en conséquence en privilégiant les extrémités.
- Choisir une chaussure mixte, assez légère mais avec de l’accroche.
- Privilégier une frontale de qualité
- Partir en aisance respiratoire et réduire la vitesse de course dès les premières montées (marcher si nécessaire) afin de conserver la même intensité d’effort. Les plages de fréquences cardiaques sont un bon indicateur de cette intensité, si vous avez établi des repères à l’entraînement.
- Etablir une stratégie nutritionnelle et boire à sa soif (consulter dans le mag les articles d’Anthony Berthou sur les stratégies nutritionnelles pour les courses d’ultra endurance).
Bien entendu, vous traverserez des moments difficiles sur cette épreuve, mais si votre préparation a été soignée et que vous ne présentez pas de pathologies qui nécessiteraient un arrêt, vous parviendrez à surmonter les difficultés de cette 65ème Saintélyon.
Deux plans d’entraînements pour préparer sa SaintéLyon
Voici deux plans d’entraînement sur 8 semaines pour arriver dans les meilleures conditions à la Saintélyon, à raison de 3 séances par semaine. Il sera très avantageusement complété par du renforcement et de l’entraînement croisé. Le premier plan s’adresse à des coureurs de route de type marathonien, le deuxième aux traileurs de montagne, peu habitués à la course en continu.
PLAN 1 , pour le coureur sur route
VMA = vitesse maximale tenue 4 à 6mn. PMA = puissance développée à VMA
| Semaine 1 | Semaine 2 | Semaine 3 | Semaine 4 | |
| Jour 1 | Capacité aérobie. 1h15 footing facile avec quelques bosses Intensité : 60 à 70 % | Côtes – Puissance 25 min trot + éducatifs + gainage + en côte ~20%, faire 12 x 20s à ~120% PMA (donc assez intense), retour trot lent + 10 min récup | PMA sur tout terrain (plat, montée, descente) 25 mn échauffement + éducatifs + 2-3 accélérations + 10 x 1’30/1’ (1mn30 accéléré, 1’ trot) + 10 mn récup active Intensité ~100% PMA | VMA asc + travail descente dans côte ~25% 25 mn échauffement + 6 x 50m D+ à 100% PMA, retour descente trot, + 6 x 50m D- rapide, retour montée marche active. + 10 mn récup active Intensité en côte : 100% PMA |
| Jour 2 | Intensité – PMA 25 mn échauffement progressif + éducatifs + 3 lignes droites + en terrain trail 2x(8x40s/30s) (40s rapide, 30s trot), 2 min trot entre les 2 séries + 10mn récupération active Intensité ~100% PMA | End Fondamentale 20 km facile (5 km plat – 10 km vallonnés – 5km plat) Intensité : 60 à 70 % PMA | Seuil en terrain vallonné 25 mn échauffement + 5 x 6min avec 2’ récup+ 10 mn récup active Intensité : 85 à 95 % PMA | Seuil/PMA terrain trail 25 mn échauffement + 6’ + 5’ + 4’ + 3’ + 2’ + 1’, récupération 2mn/2mn/2mn/1’30/1mn+ 10mn récup active Intensité : 90 à 105 % PMA |
| Jour 3 | Sortie longue 2h à intensité basse (60-70%) en terrain trail avec 600 à 800m d+ | Entr croisé (end fond + force) Sortie vélo 70 à 80 km, ou VTT 2h15 à 2h30 | Sortie longue 25 km avec dénivelé > 1000m Intensité : 60 à 70 % PMA, sauf les descentes à intensité élevée | Rando-course (alternance marche et course) 4 à 5h sur un parcours similaire à la Saintélyon Intensité : 55 à 70 % PMA. |
| Semaine 5 | Semaine 6 | Semaine 7 | Semaine 8 | |
| Jour 1 | REPOS ou activité croisée (marche, home trainer, natation …) | Footing récupération 45 mn (ou idéal vélo 1h) Intensité : 50 à 60 % VMA si plat. | Séance technique/vitesse 30 mn échauffement + 10mn d’éducatifs + 10 x 80m en accélération progressive, retour trot et marche Séance technique, pas de repères d’intensité. | Endurance 35 mn très facile |
| Jour 2 | Endurance Fond. 45mn footing facile Intensité : 60 à 70 % VMA si plat. | Entr croisé Sortie vélo 50/60 km, ou VTT ~2h, en fréquence (80-90 tours/min) | Séance intensité spécifique sur terrain trail 25 mn échauffement + éducatifs + accélérations 2x 5 km (au GPS) de 70 à 80% PMA, récup 5mn trot entre les 2. + 10 mn récup active | 30’ footing très facile + 3 lignes droites . |
| Jour 3 | TRAIL PREPARATION 25 à 30 km (1000 à 1500m d+) Se concentrer sur la gestion de l’intensité de l’effort, la plus régulière possible | VMA asc 20 mn échauffement + éducatifs + 2-3 accélérations + 2 pyramides en côte (30s/1mn/1mn30/2mn/1mn30/1mn/30s) 1mn/30s), retour trot en bas, 3mn trot entre les séries, + 10 mn récup active Intensité 90% à 110% PMA | Entr croisé Sortie vélo en souplesse, 2h à 3h. | SAINTELYON 81 km |
Plan 2 pour le trailer
| Semaine 1 | Semaine 2 | Semaine 3 | Semaine 4 | |
| Jour 1 | Capacité aérobie. 1h15 footing facile avec faible dénivelé Intensité : 60 à 70 % VMA si plat. | Côtes – Puissance 25 min trot + éducatifs + gainage + en côte ~10%, faire 12 x 20s à ~120% PMA (donc assez intense), retour trot lent + 10 min récup | PMA (terrain vallonné) 25 mn échauffement + éducatifs + 2-3 accélérations + 10 x 1’30/1’ (1mn30 accéléré, 1’ trot) + 10 mn récup active Intensité ~100% PMA | VMA asc + travail descente dans côte ~25% 25 mn échauffement + 6 x 50m D+ à 100% PMA, retour descente trot, + 6 x 50m D- rapide, retour montée marche active. + 10 mn récup active Intensité en côte : 100% PMA |
| Jour 2 | Intensité – VMA 25 mn échauffement progressif + éducatifs + 3 lignes droites + en terrain trail 12 x 500m/100m trot + 10mn récupération active Intensité 500m ~95 à 100% VMA | End Fondamentale 20 km facile (5 km vallonné – 10 km plat – 5km vallonné) Intensité : 60 à 70 % PMA | Seuil 25 mn échauffement + 5 x 6 min avec 2’ récup+ 10 mn récup active Intensité : 85 à 95 % VMA | Seuil/VMA à plat 25 mn échauffement + 6’ + 5’ + 4’ + 3’ + 2’ + 1’, récupération 2mn/2mn/2mn/1’30/1mn+ 10mn récup active Intensité : 90 à 105 % VMA |
| Jour 3 | Sortie longue 2h à intensité basse (60-70%) : 1 h en terrain trail avec 300-400m d+, puis 1h à plat sans modifier l’intensité | Entr croisé (end fond + force) Sortie vélo 70 à 80 km, ou VTT 2h15 à 2h30 | Sortie longue 25 km avec dénivelé faible ~500m Intensité : 60 à 70 % PMA. | Enchaînement : 50 km vélo en pré fatigue + 1h30 de course à plat sur route Intensité course : 70-75 % VMA. |
| Semaine 5 | Semaine 6 | Semaine 7 | Semaine 8 | |
| Jour 1 | REPOS ou activité croisée (marche, home trainer, natation …) | Footing récupération 35-40 mn (ou idéal vélo 1h) Intensité : 50 à 60 % VMA si plat. | Séance technique/vitesse 30 mn échauffement + 10mn d’éducatifs + 10 x 80m en accélération progressive, retour trot et marche Séance technique, pas de repères d’intensité. | Endurance 35 mn très facile |
| Jour 2 | Endurance Fond. 45mn footing facile Intensité : 60 à 70 % VMA si plat. | Entr croisé Sortie vélo 50/60 km, ou VTT ~2h, en fréquence (80-90 tours/min) | Séance intensité spécifique sur terrain trail 25 mn échauffement + éducatifs + accélérations 2x 5 km (au GPS) de 70 à 80% PMA, récup 5mn trot entre les 2. + 10 mn récup active | 30’ footing très facile + 3 lignes droites . |
| Jour 3 | Course préparation Trail faible dénivelé 25 à 30 km Ou course sur route (ou chemins) de type semi-marathon, et jusqu’à 30 km. Se concentrer sur la gestion de l’intensité de l’effort, la plus régulière possible | VMA asc 20 mn échauffement + éducatifs + 2-3 accélérations + 2 pyramides en côte (30s/1mn/1mn30/2mn/1mn30/1mn/30s) 1mn/30s), retour trot en bas, 3mn trot entre les séries, + 10 mn récup active Intensité 90% à 110% PMA | Entr croisé Sortie vélo en souplesse, 2h à 3h. | SAINTELYON |
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