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Pour les arrivées groupées.",[15,16],"power_meter","smart_trainer",[18],{"citation":19,"url":20},"Carmichael Training Systems, séance « Leadout Sprints » (programme de 4 semaines)",null,{"h1":22,"summary":23,"purpose":34,"execution":70,"feel":92,"mistakes":99,"not_for":136,"faq":143,"evidence":186},"Sprints après emmenée à vélo (4 × 4 min)",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Le sprint après emmenée : 4 montées en vitesse de 4 minutes, de 85 % de ta FTP jusqu'à un sprint final de 15 secondes à fond, avec 6 minutes de récup. 59 minutes de séance, pour reproduire la fin d'une course qui se joue au sprint.",{"adaptation":35,"for_whom":47,"when":63},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"En course, le sprint ne part jamais d'une allure tranquille. Il arrive au bout de plusieurs minutes où la vitesse monte sans cesse, quand l'emmenée s'organise et que le peloton s'étire. Cette séance reproduit cette montée en vitesse, puis te demande ton sprint maximal au moment où tes jambes sont déjà chargées.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"Ce que tu travailles, c'est la capacité à garder ta puissance maximale malgré la fatigue des minutes précédentes. Un sprint frais et un sprint après emmenée ne sortent pas à la même puissance : la séance sert à réduire cet écart.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52,54,61],{"type":32,"value":53},"Les coureurs qui disputent des arrivées groupées, en critérium ou sur route, de niveau intermédiaire à avancé. Il te faut une FTP mesurée récemment : les paliers de la montée en vitesse sont de vraies cibles. Si tu n'as jamais fait de séance de sprint, commence par des ",{"type":27,"tag":55,"props":56,"children":58},"a",{"href":57},"\u002Ffr-FR\u002Flibrary\u002Fcycling\u002Fsprint\u002Fcycling-rolling-sprints",[59],{"type":32,"value":60},"sprints lancés",{"type":32,"value":62},".",{"type":24,"children":64},[65],{"type":27,"tag":28,"props":66,"children":67},{},[68],{"type":32,"value":69},"Une séance de ce type par semaine est un repère courant, à l'approche des courses. Fais-la sur des jambes fraîches, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour l'aborder, commence par 2 ou 3 répétitions, puis passe à 4.",[71,78,85],{"type":24,"children":72},[73],{"type":27,"tag":28,"props":74,"children":75},{},[76],{"type":32,"value":77},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Sur home trainer, l'ERG peut suivre les paliers de la montée en vitesse, mais passe en mode résistance ou pente pour le sprint final.",{"type":24,"children":79},[80],{"type":27,"tag":28,"props":81,"children":82},{},[83],{"type":32,"value":84},"Quatre montées en vitesse de 4 minutes. Chacune enchaîne 1 minute à 85–90 % de ta FTP, 1 minute à 95–100 %, 1 minute à 105–110 % et 45 secondes à 115–125 %, puis 15 secondes à fond. Pour une FTP de 250 W, ça donne 213–225 W, 238–250 W, 263–275 W, 288–313 W, puis un sprint souvent entre 450 et 875 W, sans plafond. Les paliers représentent une vitesse qui monte en continu : sur la route, accélère progressivement plutôt que par à-coups. Entre les répétitions, 6 minutes faciles à 40–55 % de ta FTP, soit 100 à 138 W.",{"type":24,"children":86},[87],{"type":27,"tag":28,"props":88,"children":89},{},[90],{"type":32,"value":91},"10 minutes très faciles, à 40–55 % de ta FTP. Compare tes quatre sprints : s'ils restent proches, tu peux envisager une cinquième répétition plus tard ; si le dernier s'effondre, reste à trois la prochaine fois.",{"type":24,"children":93},[94],{"type":27,"tag":28,"props":95,"children":96},{},[97],{"type":32,"value":98},"Les trois premières minutes montent doucement, presque confortables au début. Les 45 secondes avant le sprint deviennent dures : souffle court, jambes qui chauffent. Puis il faut tout donner, et le sprint paraît plus lent qu'il ne l'est. Repère : 10 sur 10 sur le sprint.",[100,109,118,127],{"title":101,"body":102},"Lever le pied avant le sprint",{"type":24,"children":103},[104],{"type":27,"tag":28,"props":105,"children":106},{},[107],{"type":32,"value":108},"La tentation est de souffler un peu à la fin du dernier palier pour mieux sprinter. C'est justement ce que la séance t'interdit : en course, personne ne t'attend. Le sprint part directement du palier le plus rapide.",{"title":110,"body":111},"Accélérer par à-coups",{"type":24,"children":112},[113],{"type":27,"tag":28,"props":114,"children":115},{},[116],{"type":32,"value":117},"Les paliers d'une minute servent à donner des repères. Sur la route, la vitesse doit monter de façon continue, comme dans une emmenée. Des changements de rythme brutaux te fatiguent sans reproduire la course.",{"title":119,"body":120},"Faire le sprint en ERG",{"type":24,"children":121},[122],{"type":27,"tag":28,"props":123,"children":124},{},[125],{"type":32,"value":126},"En ERG, le home trainer impose une puissance : le sprint final plafonne à la cible programmée. Passe en mode résistance ou pente pour les 15 dernières secondes.",{"title":128,"body":129},"Raccourcir les 6 minutes de récup",{"type":24,"children":130},[131],{"type":27,"tag":28,"props":132,"children":133},{},[134],{"type":32,"value":135},"Chaque répétition doit finir sur un sprint vraiment maximal. Avec une récup tronquée, tu arrives au deuxième ou au troisième sprint sans jus, et la séance perd son intérêt.",{"prerequisites":137,"avoid_if":140},[138,139],"Une FTP mesurée récemment.","Quelques séances de sprint déjà faites.",[141,142],"Tu es fatigué, ou une sortie longue, une séance intense ou une course est prévue le lendemain.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts maximaux.",[144,153,168,177],{"question":145,"answer":146},"Quelles puissances pour un sprint après emmenée ?",{"type":24,"children":147},[148],{"type":27,"tag":28,"props":149,"children":150},{},[151],{"type":32,"value":152},"La montée en vitesse va de 85–90 % à 115–125 % de ta FTP : pour une FTP de 200 W, de 170–180 W à 230–250 W ; pour 300 W, de 255–270 W à 345–375 W. Le sprint final est maximal, souvent entre 180 et 350 % de ta FTP : 360 à 700 W pour 200 W, 540 à 1 050 W pour 300 W.",{"question":154,"answer":155},"Pourquoi ne pas simplement faire des sprints à frais ?",{"type":24,"children":156},[157],{"type":27,"tag":28,"props":158,"children":159},{},[160,162,166],{"type":32,"value":161},"Parce qu'en course, tu sprintes rarement à frais. Les ",{"type":27,"tag":55,"props":163,"children":164},{"href":57},[165],{"type":32,"value":60},{"type":32,"value":167}," développent ta puissance maximale ; cette séance t'apprend à la sortir quand tes jambes ont déjà travaillé plusieurs minutes. Les deux séances se complètent sur un bloc d'entraînement.",{"question":169,"answer":170},"Peut-on faire cette séance seul ?",{"type":24,"children":171},[172],{"type":27,"tag":28,"props":173,"children":174},{},[175],{"type":32,"value":176},"Oui, c'est même le cas prévu : les paliers de puissance remplacent l'équipier qui t'emmène. À plusieurs, chacun peut assurer l'emmenée à tour de rôle avant de se lancer, à condition de rester sur une route sûre et dégagée.",{"question":178,"answer":179},"Quand placer cette séance dans la saison ?",{"type":24,"children":180},[181],{"type":27,"tag":28,"props":182,"children":183},{},[184],{"type":32,"value":185},"Plutôt à l'approche des courses, quand ta base d'endurance et ta puissance maximale sont déjà là. C'est une séance spécifique : elle affine ce que tu as construit avant, plus qu'elle ne le construit.",{"level":187,"text":188},"practice",{"type":24,"children":189},[190],{"type":27,"tag":28,"props":191,"children":192},{},[193],{"type":32,"value":194},"Séance « Leadout Sprints » d'un programme de 4 semaines de Chris Carmichael (Carmichael Training Systems) : une vitesse qui augmente sans cesse pendant 4 minutes, avec un sprint à fond sur les 15 dernières secondes et 6 minutes de récup. C'est une source d'entraîneur, sans étude dédiée. Les paliers qui représentent la montée progressive, le nombre de répétitions, la plage de 180–350 % FTP pour le sprint, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'entraîneurs, sans étude 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