{"id":24205,"date":"2023-03-17T07:57:43","date_gmt":"2023-03-17T11:57:43","guid":{"rendered":"https:\/\/world.dan.org\/?post_type=dan_alert_diver&#038;p=24205"},"modified":"2023-05-19T16:44:09","modified_gmt":"2023-05-19T20:44:09","slug":"beginner-bike-training","status":"publish","type":"dan_alert_diver","link":"https:\/\/world.dan.org\/fr\/alert-diver\/article\/beginner-bike-training\/","title":{"rendered":"Entra\u00eenement \u00e0 v\u00e9lo pour d\u00e9butants"},"content":{"rendered":"<p><a href=\"https:\/\/www.addtoany.com\/share\"><\/a><\/p>\n\n\n\n<p>Le cyclisme est un excellent moyen d'am\u00e9liorer la sant\u00e9 et la forme physique sans impact sur les os et les articulations. L'ajustement de la dur\u00e9e et de l'intensit\u00e9 peut convenir \u00e0 tout le monde, des d\u00e9butants aux athl\u00e8tes de haut niveau. Le v\u00e9lo peut r\u00e9duire les risques d'accident vasculaire c\u00e9r\u00e9bral, de maladie cardiaque et de diab\u00e8te et am\u00e9liorer la sant\u00e9 mentale.&nbsp;<\/p>\n\n\n\n<p>Un entra\u00eenement r\u00e9gulier \u00e0 v\u00e9lo am\u00e9liore la force musculaire du bas du corps, l'\u00e9quilibre et la coordination. Il est facile \u00e0 int\u00e9grer dans votre vie quotidienne, que vous utilisiez un v\u00e9lo d'appartement, un v\u00e9lo de banlieue, des randonn\u00e9es en groupe ou que vous vous entra\u00eeniez pour un triathlon.&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-safety-considerations\">Consid\u00e9rations relatives \u00e0 la s\u00e9curit\u00e9 :<\/h3>\n\n\n\n<ul class=\"wp-block-list\">\n<li><em>Portez toujours un casque.<\/em><\/li>\n\n\n\n<li><em>Assurez-vous d'\u00eatre visible sur les routes et utilisez des lumi\u00e8res la nuit.<\/em><\/li>\n\n\n\n<li><em>Si possible, circulez sur les pistes cyclables, dans les rues du quartier ou en groupe.<\/em><\/li>\n<\/ul>\n\n\n\n<h3 class=\"wp-block-heading\" id=\"h-bike-options\">Options pour les v\u00e9los<\/h3>\n\n\n\n<p>A&nbsp;<strong>v\u00e9lo de banlieue<\/strong>&nbsp;Le v\u00e9lo de banlieue est g\u00e9n\u00e9ralement destin\u00e9 au transport sur de courtes distances et peut ou non \u00eatre \u00e9quip\u00e9 de vitesses. Offrant g\u00e9n\u00e9ralement une position de conduite droite et confortable, les v\u00e9los de banlieue sont con\u00e7us pour les routes pav\u00e9es, les chemins et les trottoirs.<\/p>\n\n\n\n<p>A&nbsp;<strong>v\u00e9lo de montagne<\/strong>&nbsp;has large, knobby tires that improve traction but require more effort to pedal. While still comfortable, the seated position is less upright than a commuter bike\u2019s. Built for use on paved and unpaved paths, mountain bikes typically have gears to facilitate steep climbs and downhill rides.&nbsp;<\/p>\n\n\n\n<p><strong>V\u00e9los hybrides<\/strong>&nbsp;are between road bikes and mountain bikes. The tires are wider than a road bike\u2019s but narrower than a mountain bike\u2019s. The riding position is less upright than on a mountain bike but more comfortable than on a road bike. Hybrid bikes typically have a few gears for uphill and downhill and can travel on unpaved roads but are not built for rugged terrain.<\/p>\n\n\n\n<p>Construit pour la vitesse,&nbsp;<strong>v\u00e9los de route<\/strong>&nbsp;sont rapides et l\u00e9gers. Leurs pneus fins r\u00e9duisent la r\u00e9sistance mais ne sont pas tr\u00e8s efficaces sur les routes accident\u00e9es, les nids-de-poule ou les rochers. La position de conduite est plus pench\u00e9e vers l'avant que celle des autres v\u00e9los, mais pas aussi basse que celle d'un v\u00e9lo de triathlon. La plupart des randonn\u00e9es en groupe se font sur des v\u00e9los de route, vous pouvez donc vous efforcer d'\u00eatre \u00e0 l'aise sur un v\u00e9lo de route si votre objectif est de faire des randonn\u00e9es en groupe avec un magasin de v\u00e9los local.<\/p>\n\n\n\n<p><strong>V\u00e9los de triathlon<\/strong>&nbsp;ont des barres a\u00e9rodynamiques qui placent le cycliste dans une position plus basse que sur un v\u00e9lo de route. Un v\u00e9lo de triathlon est plus rapide qu'un v\u00e9lo de route, mais il ne permet pas de prendre des virages ou de gravir des pentes aussi bien. Les d\u00e9butants qui s'entra\u00eenent pour leur premier triathlon peuvent utiliser n'importe quel v\u00e9lo avec lequel ils se sentent \u00e0 l'aise. De nombreux triathlons ont des divisions VTT ou v\u00e9los hybrides pour les d\u00e9butants.<\/p>\n\n\n\n<p><strong>V\u00e9los stationnaires<\/strong>&nbsp;sont parfaits pour les jours de mauvais temps, les cours de spinning, les cours de streaming et les sorties d'intensit\u00e9 vari\u00e9e. Ces v\u00e9los peuvent \u00eatre votre seul mode d'entra\u00eenement cycliste ou compl\u00e9ter les s\u00e9ances d'entra\u00eenement en plein air.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Mise en place<\/h3>\n\n\n\n<p>For an ideal pedal stroke, you want a slight bend in your knee when seated on the bike with the pedal all the way down, but this may vary depending on your comfort with the bike and which type you use. If you aren\u2019t sure about the setup, you can consult your local bike shop or any of the many online guides.&nbsp;&nbsp;<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Technique<\/h3>\n\n\n\n<p>Essayez de garder le haut du corps d\u00e9tendu, la t\u00eate haute et les pieds \u00e0 plat. Veillez \u00e0 vous asseoir sur la partie la plus large de votre selle et \u00e0 ce que vos genoux soient bien droits lorsque vous p\u00e9dalez. Ils ne doivent pas s'affaisser vers l'int\u00e9rieur ou l'ext\u00e9rieur. Si vous utilisez des p\u00e9dales \u00e0 clip ou des cages, assurez-vous que lorsqu'une jambe pousse vers le bas (position 1 \u00e0 6 de l'horloge), l'autre jambe tire vers le haut (position 6 \u00e0 12 de l'horloge).<\/p>\n\n\n\n<figure class=\"wp-block-image size-full\"><img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"533\" src=\"https:\/\/world.dan.org\/wp-content\/uploads\/2023\/04\/Q1_104_-DiveSlate.jpg\" alt=\"personnes s&#039;entra\u00eenant sur des v\u00e9los d&#039;appartement\" class=\"wp-image-24247\" srcset=\"https:\/\/world.dan.org\/wp-content\/uploads\/2023\/04\/Q1_104_-DiveSlate.jpg 800w, https:\/\/world.dan.org\/wp-content\/uploads\/2023\/04\/Q1_104_-DiveSlate-360x240.jpg 360w, https:\/\/world.dan.org\/wp-content\/uploads\/2023\/04\/Q1_104_-DiveSlate-768x512.jpg 768w, https:\/\/world.dan.org\/wp-content\/uploads\/2023\/04\/Q1_104_-DiveSlate-18x12.jpg 18w\" sizes=\"auto, (max-width: 800px) 100vw, 800px\" \/><figcaption class=\"wp-element-caption\">Grand groupe de personnes athl\u00e9tiques s'entra\u00eenant sur des v\u00e9los d'appartement dans une salle de sport.<\/figcaption><\/figure>\n\n\n\n<h3 class=\"wp-block-heading\">Programme de formation pour d\u00e9butants de huit semaines<\/h3>\n\n\n\n<p>Les d\u00e9butants devraient viser un m\u00e9lange de dur\u00e9es de cyclisme avec un peu d'entra\u00eenement crois\u00e9 et des jours de repos. Les sorties courtes permettent de varier l'intensit\u00e9 et d'int\u00e9grer l'entra\u00eenement dans un emploi du temps charg\u00e9. Essayez d'incorporer des c\u00f4tes ou de la vitesse (si vous \u00eates \u00e0 l'ext\u00e9rieur) ou d'augmenter la r\u00e9sistance (si vous \u00eates \u00e0 l'int\u00e9rieur) sur des sorties courtes et maintenez l'augmentation de l'intensit\u00e9 pendant 20 secondes toutes les deux minutes pendant toute la dur\u00e9e de la sortie.&nbsp;<\/p>\n\n\n\n<p>Un point de d\u00e9part pour les sorties de dur\u00e9e moyenne est une augmentation de l'intensit\u00e9 pendant 30 secondes toutes les trois \u00e0 cinq minutes, en fonction de votre niveau de confort. Les sorties plus longues doivent se faire \u00e0 une vitesse et \u00e0 une intensit\u00e9 que vous pouvez maintenir confortablement pendant toute la dur\u00e9e de la sortie.&nbsp;<\/p>\n\n\n\n<p>Chaque semaine comprend trois jours de v\u00e9lo, que vous pouvez effectuer dans n'importe quel ordre, et vous pouvez r\u00e9partir les jours de v\u00e9lo avec deux jours d'entra\u00eenement crois\u00e9 et deux jours de repos.&nbsp;<\/p>\n\n\n\n<p>L'entra\u00eenement crois\u00e9 peut consister en divers exercices intercal\u00e9s dans votre programme d'entra\u00eenement. Le yoga est un excellent moyen de r\u00e9duire le risque de blessure tout en maintenant une bonne amplitude de mouvement. La musculation augmente la densit\u00e9 osseuse et la force musculaire, et la natation ou la course \u00e0 pied peuvent contribuer \u00e0 am\u00e9liorer la capacit\u00e9 a\u00e9robique. Les deux jours de repos peuvent consister en une activit\u00e9 minimale telle que la marche ou une autre forme d'exercice l\u00e9ger, en fonction de votre niveau de forme actuel.<\/p>\n\n\n\n<div class=\"wp-block-columns is-layout-flex wp-container-core-columns-is-layout-9d6595d7 wp-block-columns-is-layout-flex\">\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Semaine 1&nbsp;<\/h3>\n\n\n\n<p>Court : 10 minutes de trajet<\/p>\n\n\n\n<p>A mi-parcours : 15 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 20 minutes<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Semaine 2<\/h3>\n\n\n\n<p>Court : 15 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 20 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 30 minutes<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Semaine 3<\/h3>\n\n\n\n<p>Court : 20 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 25 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 30 minutes<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Semaine 4<\/h3>\n\n\n\n<p>Court : 20 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 30 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 40 minutes<\/p>\n<\/div>\n\n\n\n<div class=\"wp-block-column is-layout-flow wp-block-column-is-layout-flow\">\n<h3 class=\"wp-block-heading\">Semaine 5<\/h3>\n\n\n\n<p>Court : 20 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 30 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 45 minutes<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Semaine 6<\/h3>\n\n\n\n<p>Court : 20 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 35 minutes de trajet<\/p>\n\n\n\n<p>Longue : 50 minutes de trajet<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Semaine 7<\/h3>\n\n\n\n<p>Court : 20 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 40 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 55 minutes<\/p>\n\n\n\n<h3 class=\"wp-block-heading\">Semaine 8<\/h3>\n\n\n\n<p>Court : 20 minutes de trajet<\/p>\n\n\n\n<p>Moyenne : 45 minutes de trajet<\/p>\n\n\n\n<p>Dur\u00e9e : 60 minutes&nbsp;<\/p>\n<\/div>\n<\/div>\n\n\n\n<p class=\"has-small-font-size\">\u00a9&nbsp;<em>Alert Diver<\/em>&nbsp;- Q1 2023<\/p>","protected":false},"excerpt":{"rendered":"<p>Le cyclisme est un excellent moyen d'am\u00e9liorer la sant\u00e9 et la forme physique sans impact sur les os et les articulations. L'ajustement de la dur\u00e9e et de l'intensit\u00e9 peut convenir \u00e0 tout le monde, des d\u00e9butants aux athl\u00e8tes de haut niveau. Le v\u00e9lo peut r\u00e9duire les risques d'accident vasculaire c\u00e9r\u00e9bral, de maladie cardiaque et de diab\u00e8te et am\u00e9liorer la sant\u00e9 mentale.<\/p>","protected":false},"featured_media":24246,"template":"","dan_alert_diver_categories":[77],"dan_alert_diver_issues":[484],"class_list":["post-24205","dan_alert_diver","type-dan_alert_diver","status-publish","has-post-thumbnail","hentry","dan_alert_diver_categories-dive-fitness","dan_alert_diver_issues-q1-2023"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v27.4 (Yoast SEO v27.4) - https:\/\/yoast.com\/product\/yoast-seo-premium-wordpress\/ -->\n<title>Beginner Bike Training - DAN World<\/title>\n<meta name=\"description\" content=\"Cycling is a great way to improve health and fitness with no impact on your bones and joints. Adjusting the time and intensity can accommodate anyone from beginners to elite athletes.\" \/>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/world.dan.org\/fr\/alert-diver\/article\/beginner-bike-training\/\" \/>\n<meta property=\"og:locale\" content=\"fr_CA\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Beginner Bike Training\" \/>\n<meta property=\"og:description\" content=\"Cycling is a great way to improve health and fitness with no impact on your bones and joints. 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