{"id":7180,"date":"2017-12-12T20:22:29","date_gmt":"2017-12-13T04:22:29","guid":{"rendered":"https:\/\/www.triathloncanada.com\/?p=7180"},"modified":"2017-12-12T20:22:29","modified_gmt":"2017-12-13T04:22:29","slug":"3-seances-dentrainement-pour-contrer-la-folie-des-fetes","status":"publish","type":"post","link":"https:\/\/www.triathloncanada.com\/fr\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\/","title":{"rendered":"3 s\u00e9ances d&rsquo;entra\u00eenement pour contrer la folie des F\u00eates"},"content":{"rendered":"<p class=\"author-line\"><span class=\"post-meta-author\">BY\u00a0LINDSAY ZEMBA LEIGH<\/span><\/p>\n<p>The holidays are a busy and tiring time for us all, but it doesn\u2019t mean your workouts need to be sacrificed. Stay focused on quality over quantity, consistency in workouts, and always remember something is better than nothing\u2014even if it\u2019s just 15 minutes of core work or 30 minutes on the bike trainer.<\/p>\n<p>The bike trainer is ideal for time-crunched athletes since there is limited prep time, and you\u2019re constantly pedaling on the trainer. When you are pressed for time, high-intensity intervals will give you the most bang for your buck since they help maintain your base aerobic conditioning, your power or pace at lactate threshold, and your ability to push maximal efforts.<\/p>\n<p>If you have 40 minutes, you can get in a great workout by doing some upper-end work. Try the \u201cTurkey TT,\u201d which will mainly work your lactate threshold and have you wondering how 10 minutes can feel so long!<\/p>\n<h2>Turkey TT<\/h2>\n<ul>\n<li>10 min warm up easy<\/li>\n<li>5 minutes build to hard<\/li>\n<li>5 minutes easy<\/li>\n<li>10 minute time trial \u2013 best effort for the duration.<\/li>\n<li>Pace the 10 minute effort so that you\u2019re able to finish strong. In the final minute, push hard and sprint the last 20 seconds.<\/li>\n<li>10 min cool down<\/li>\n<\/ul>\n<p><a href=\"https:\/\/help.trainingpeaks.com\/hc\/en-us\/articles\/115000325647-Structured-Workout-Export\"><em>Upload<\/em><\/a><em> this structured workout directly to your compatible device:<\/em><\/p>\n<p><a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-13_TurkeyTT.fit\">[FIT]<\/a> <a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-13_TurkeyTT.erg\">[ERG]<\/a> <a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-13_TurkeyTT.zwo\">[ZWO]<\/a><\/p>\n<p>If you have 45 min, try some \u201cBoiling Frogs\u201d where you gradually build your effort across 40 minutes.<\/p>\n<h2>Boiling Frogs<\/h2>\n<p><em>*All sets at 85-95 rpm<\/em><\/p>\n<ul>\n<li>Ride 10 minutes zone 1, easy<\/li>\n<li>Ride 10 minutes zone 2, steady<\/li>\n<li>Ride 10 minutes zone 3, moderately hard<\/li>\n<li>Ride 10 minues zone 4, hard<\/li>\n<li>5 minutes, easy spin to cool down<\/li>\n<\/ul>\n<p><a href=\"https:\/\/help.trainingpeaks.com\/hc\/en-us\/articles\/115000325647-Structured-Workout-Export\"><em>Upload<\/em><\/a><em> this structured workout directly to your compatible device:<\/em><\/p>\n<p><a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-11_BoilingFro.fit\">[FIT]<\/a> <a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-11_BoilingFro.erg\">[ERG]<\/a> <a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-11_BoilingFro.zwo\">[ZWO]<\/a><\/p>\n<p>If you have an hour or more, try a \u201chilly\u201d trainer ride with constant changes in position, like this \u201cSanta\u2019s Ride.\u201d<\/p>\n<h2>Santa\u2019s Ride<\/h2>\n<p>Warm Up<\/p>\n<p>30 minutes, building gradually from easy\/Z1 to steady\/Z2, keeping cadence 90-95 rpm.<\/p>\n<p>Main Set A is 3\u00d78 minutes done as:<\/p>\n<ul>\n<li>2 minutes 90 rpm Mod-hard\/Z3 effort;<\/li>\n<li>1 minute standing Hard\/Z4 effort;<\/li>\n<li>2 minutes TT position, low cadence (60-70 rpm), mod-hard\/Z3 effort.<\/li>\n<li>3 minutes Easy\/Steady between reps<\/li>\n<\/ul>\n<p>Main Set B is 3\u00d720 minutes done as:<\/p>\n<ul>\n<li>15 min Big Gear (TT position, 60-70 rpm), mod-hard\/Z3<\/li>\n<li>5 min easy spin between each.<\/li>\n<\/ul>\n<p>20 min, bottom of steady\/Z2, 90-95 rpm<\/p>\n<p>Cool down 10 min, easy\/Z1<\/p>\n<p><a href=\"https:\/\/help.trainingpeaks.com\/hc\/en-us\/articles\/115000325647-Structured-Workout-Export\"><em>Upload<\/em><\/a><em> this structured workout directly to your compatible device:<\/em><\/p>\n<p><a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-12_Santa'srid.fit\">[FIT]<\/a> <a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-12_Santa'srid.erg\">[ERG]<\/a> <a class=\"button\" href=\"http:\/\/storage-cdn.trainingpeaks.com\/assets\/downloads\/2017-12-12_Santa'srid.zwo\">[ZWO]<\/a><\/p>\n<p>You can also add some core work before or after your workout, or at intervals during your ride to break up the time.<\/p>\n<p>Make it easy to hop right on your trainer without having to take the time to set it up. If you have a space, like a basement or garage, where you can leave your bike set up on the trainer\u2014that\u2019s ideal. A TV or radio or computer to play podcasts in front of your trainer will help pass the time.<\/p>\n<p>I have a music stand set up in front of my trainer where I read magazines (<em>Triathlete, Ultrarunning, Runner\u2019s World<\/em>, etc.) which helps pass the time and motivate me. It\u2019s typically the only time I get to read since I have two young kids\u2014so I look forward to my time on the trainer!<\/p>\n<p>Always remember to hydrate and fuel well while training indoors. Happy Holidays!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Il peut \u00eatre difficile de trouver le temps de s&rsquo;entra\u00eener une fois que les vacances des F\u00eates commencent, mais ces trois s\u00e9ances d&rsquo;entra\u00eenement sont si efficaces que vous pourrez rapidement retourner \u00e0 l&#8217;emballage des cadeaux.<\/p>\n","protected":false},"author":1,"featured_media":7181,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"","_et_pb_old_content":"","_et_gb_content_width":"","footnotes":""},"categories":[62],"tags":[],"class_list":["post-7180","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-trainingpeaks-fr"],"yoast_head":"<title>3 s\u00e9ances d&#039;entra\u00eenement pour contrer la folie des F\u00eates - Triathlon Canada<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/www.triathloncanada.com\/fr\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\/\" \/>\n<meta property=\"og:locale\" content=\"fr_FR\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"3 s\u00e9ances d&#039;entra\u00eenement pour contrer la folie des F\u00eates - Triathlon Canada\" \/>\n<meta property=\"og:description\" content=\"Il peut \u00eatre difficile de trouver le temps de s&#039;entra\u00eener une fois que les vacances des F\u00eates commencent, mais ces trois s\u00e9ances d&#039;entra\u00eenement sont si efficaces que vous pourrez rapidement retourner \u00e0 l&#039;emballage des cadeaux.\" \/>\n<meta property=\"og:url\" content=\"https:\/\/www.triathloncanada.com\/fr\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\/\" \/>\n<meta property=\"og:site_name\" content=\"Triathlon Canada\" \/>\n<meta property=\"article:published_time\" content=\"2017-12-13T04:22:29+00:00\" \/>\n<meta property=\"og:image\" content=\"https:\/\/www.triathloncanada.com\/wp-content\/uploads\/TriCan-Blog-Dec2017-1.jpg\" \/>\n\t<meta property=\"og:image:width\" content=\"700\" \/>\n\t<meta property=\"og:image:height\" content=\"394\" \/>\n\t<meta property=\"og:image:type\" content=\"image\/jpeg\" \/>\n<meta name=\"author\" content=\"tricanada_o4khkb\" \/>\n<meta name=\"twitter:card\" content=\"summary_large_image\" \/>\n<meta name=\"twitter:label1\" content=\"\u00c9crit par\" \/>\n\t<meta name=\"twitter:data1\" content=\"tricanada_o4khkb\" \/>\n\t<meta name=\"twitter:label2\" content=\"Dur\u00e9e de lecture estim\u00e9e\" \/>\n\t<meta name=\"twitter:data2\" content=\"3 minutes\" \/>\n<script type=\"application\/ld+json\" class=\"yoast-schema-graph\">{\"@context\":\"https:\\\/\\\/schema.org\",\"@graph\":[{\"@type\":\"Article\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\\\/#article\",\"isPartOf\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\\\/\"},\"author\":{\"name\":\"tricanada_o4khkb\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/#\\\/schema\\\/person\\\/33966df4b069f03be7a02cd5644c6b90\"},\"headline\":\"3 s\u00e9ances d&rsquo;entra\u00eenement pour contrer la folie des F\u00eates\",\"datePublished\":\"2017-12-13T04:22:29+00:00\",\"mainEntityOfPage\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\\\/\"},\"wordCount\":554,\"image\":{\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\\\/#primaryimage\"},\"thumbnailUrl\":\"https:\\\/\\\/www.triathloncanada.com\\\/wp-content\\\/uploads\\\/TriCan-Blog-Dec2017-1.jpg\",\"articleSection\":[\"TrainingPeaks\"],\"inLanguage\":\"fr-FR\"},{\"@type\":\"WebPage\",\"@id\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\\\/\",\"url\":\"https:\\\/\\\/www.triathloncanada.com\\\/fr\\\/3-seances-dentrainement-pour-contrer-la-folie-des-fetes\\\/\",\"name\":\"3 s\u00e9ances d'entra\u00eenement pour contrer la folie des F\u00eates - 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