FUN

L’entraînement sportif en trail et ultra-trail 2.0 (FUN)

Offered by Université Fédérale Toulouse Midi-Pyrénées,

Plus de 20 000 apprenants ont suivi le premier chapitre de ce Mooc sur l’entraînement en trail et en ultra-trail qui était très centré sur l’entraînement, la planification et la compétition. Nous n’avions pas l’intention d’être exhaustif sur le sujet bien sûr et les enquêtes de satisfaction menées à la fin du cours ont révélé qu’effectivement plusieurs thèmes restaient en suspens ou n’avaient été que trop partiellement abordés.

C’est donc dans cette optique de complément de formation que nous nous sommes remis au travail. Nous avons rencontré de nombreux spécialistes, interviewé pas mal de coureurs et épluché des kilos de publications pour vous livrer ce deuxième chapitre du cours.
C’est bien une suite au premier cours et non un remaniage : les contenus sont totalement nouveaux. Ils portent sur 3 grands thèmes : la foulée, les adaptations et les peines du traileur. Par contre, en continuité avec le premier opus, vous retrouverez à la fois des apports théoriques, des témoignages de terrain et des propositions concrètes d’exercices.

Format
Cours hebdomadaire d’environ 2-3 heures sur 6 semaines. Les activités qui vous seront proposées sont diverses et variées:

Consulter les différentes vidéos,
Consulter les ressources complémentaires lorsque cela s’avèrera nécessaire,
Répondre aux différents quizz d’auto-évaluation tout au long du cours,
Se pencher sur sa propre pratique, définir ses propres objectifs, construire ses séances, tenir à jour un carnet d’entraînements, effectuer des tests de terrain…
Prendre part aux forums de discussion et à la communauté des réseaux sociaux
Rendre son projet personnel en fin de cycle : un plan d’entrainement détaillé pour préparer un objectif qui sera analysé par les pairs sur une base d’évaluation/conseil.

Autant d’étapes qui vous seront proposées pour passer de la théorie à la pratique !!!

Plan du cours

Thème 1 : Biomécanique et course à pied

Semaine 1 : la foulée - définitions, explications, conseils

Quelques notions de biomécanique
Visite chez un podologue

Semaine 2 : Comment travailler et améliorer sa foulée

Les « gammes »
La musculation

Thème 2 - Les adaptations dans tous les sens du terme

Semaine 3 : Route, trail, ultra… les spécificités

Les facteurs de la performance
La gestion du sommeil en ultra
L’alimentation en course longue
Les problématiques de l'altitude

Semaine 4 : Route, trail, ultra… les adaptations nécessaires

Les adaptations de l’entraînement : route - trail - ultra
Les adaptations de l’entraînement en fonction des âges et du sexe
Les adaptations de l’alimentation

Thème 3 - No pain no gain… mais comment gérer les « pain » ?

Semaine 5 : Notre corps, cette belle machine

Présentation générale
Les pathologies du coureur

Semaine 6 : notre corps et notre tête aussi !

La fatigue, le flush model
Les causes d’abandons en ultra
Le côté psy

Go to Class

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