[{"data":1,"prerenderedAt":-1},["ShallowReactive",2],{"public-library:fr-FR:workout:cycling-track-starts":3},{"slug":4,"sport":5,"category":6,"level":7,"intensity_unit":8,"modified_at":9,"author":10,"head":11,"equipment":14,"sources":17,"content":21,"facts":195,"blocks":389,"related":428},"cycling-track-starts","cycling","sprint","intermediate","watt","2026-10-25","Pierre Halloo",{"title":12,"description":13},"Départs sur piste : 10 départs arrêtés, 5 lancés","Départs sur piste : 10 départs arrêtés de 8 s, puis 5 départs lancés de 7 s à fond, avec une récup complète. Deux exercices classiques de pistard. 1 h 29.",[15,16],"power_meter","track",[18],{"citation":19,"url":20},"Grappe F. et al., échelle ESIE, 1999",null,{"h1":22,"summary":23,"purpose":34,"execution":61,"feel":97,"mistakes":104,"not_for":141,"faq":149,"evidence":186},"Départs sur piste : 10 départs arrêtés et 5 départs lancés",{"type":24,"children":25},"root",[26],{"type":27,"tag":28,"props":29,"children":30},"element","p",{},[31],{"type":32,"value":33},"text","Les départs sur piste : 10 départs arrêtés (DA) de 8 secondes, puis 5 départs lancés (DL) de 7 secondes à fond, chacun suivi d'une récup complète. 1 h 29 de séance, pour démarrer très fort, puis atteindre ta vitesse maximale.",{"adaptation":35,"for_whom":47,"when":54},{"type":24,"children":36},[37,42],{"type":27,"tag":28,"props":38,"children":39},{},[40],{"type":32,"value":41},"La séance assemble deux qualités du sprint. Le départ arrêté travaille la force : mettre un vélo, souvent à pignon fixe, en mouvement depuis l'arrêt, le plus vite possible. Le départ lancé travaille la vitesse maximale de pédalage, une fois le vélo lancé. On parle de force-vitesse : les deux bouts de la même courbe.",{"type":27,"tag":28,"props":43,"children":44},{},[45],{"type":32,"value":46},"La récup complète entre chaque effort est ce qui garde la qualité. Ici, on ne cherche pas à encaisser la fatigue : chaque départ doit être aussi explosif que le premier, et chaque sprint aussi rapide.",{"type":24,"children":48},[49],{"type":27,"tag":28,"props":50,"children":51},{},[52],{"type":32,"value":53},"Les pistards et les sprinteurs, de niveau intermédiaire ou plus. Sur route ou sur home trainer, la séance reste une approximation des conditions de piste : pas de pignon fixe, pas de virages relevés. Une FTP récente sert à caler l'échauffement, le lancement des départs lancés et les récups.",{"type":24,"children":55},[56],{"type":27,"tag":28,"props":57,"children":58},{},[59],{"type":32,"value":60},"Une séance de ce type par semaine est un repère courant pour un pistard, souvent en complément d'une séance de vitesse sur route. Fais-la sur des jambes fraîches, jamais la veille d'une sortie longue, d'une autre séance intense ou d'une course. Pour progresser, garde des efforts maximaux et des récups complètes, plutôt que d'ajouter des répétitions.",[62,69,76,83,90],{"type":24,"children":63},[64],{"type":27,"tag":28,"props":65,"children":66},{},[67],{"type":32,"value":68},"15 minutes progressives, de 45 à 75 % de ta FTP, par paliers de 5 minutes. Sur piste, fais-les sur le vélo de la séance, au rythme du vélodrome. Sur home trainer, prépare le mode résistance ou pente : l'ERG ne permet ni départ arrêté ni sprint.",{"type":24,"children":70},[71],{"type":27,"tag":28,"props":72,"children":73},{},[74],{"type":32,"value":75},"Dix départs arrêtés de 8 secondes à fond. Sur piste, pars tenu ou en appui à la balustrade, selon les règles du vélodrome ; sur route, depuis une vitesse presque nulle. Accélère en danseuse de toutes tes forces. La puissance se situe souvent entre 200 et 400 % de ta FTP, soit 500 à 1 000 W pour une FTP de 250 W, sans plafond. Entre les départs, 4 minutes faciles à 40–55 % de ta FTP, soit 100 à 138 W.",{"type":24,"children":77},[78],{"type":27,"tag":28,"props":79,"children":80},{},[81],{"type":32,"value":82},"5 minutes faciles, à 45–55 % de ta FTP, soit 113 à 138 W pour une FTP de 250 W. Tu passes de la force à la vitesse : profites-en pour boire et relâcher les jambes.",{"type":24,"children":84},[85],{"type":27,"tag":28,"props":86,"children":87},{},[88],{"type":32,"value":89},"Cinq départs lancés. Chacun commence par 15 secondes de lancement à 100–120 % de ta FTP, soit 250 à 300 W, pour prendre de la vitesse, puis 7 secondes à fond, à cadence maximale. Sur piste, le lancement se fait en haut du virage, puis tu plonges vers la corde pour le sprint. La puissance du sprint se situe souvent entre 200 et 400 % de ta FTP. Entre les sprints, 5 minutes faciles à 40–55 %.",{"type":24,"children":91},[92],{"type":27,"tag":28,"props":93,"children":94},{},[95],{"type":32,"value":96},"10 minutes très faciles, à 40–55 % de ta FTP. Compare tes premiers et tes derniers efforts de chaque exercice : s'ils sont proches, les récups étaient suffisantes.",{"type":24,"children":98},[99],{"type":27,"tag":28,"props":100,"children":101},{},[102],{"type":32,"value":103},"Les départs arrêtés sollicitent surtout les jambes : les premiers coups de pédale sont lourds, le souffle suit à peine. Les départs lancés sont plus brefs, plus rapides, presque grisants. Entre chaque effort, tu dois te sentir de nouveau frais : la séance est longue, mais rarement épuisante.",[105,114,123,132],{"title":106,"body":107},"Raccourcir les récups",{"type":24,"children":108},[109],{"type":27,"tag":28,"props":110,"children":111},{},[112],{"type":32,"value":113},"La séance dure près d'une heure et demie à cause des récups, et c'est voulu. Avec des récups tronquées, tes départs perdent en explosivité et ta vitesse maximale baisse : tu entraînes autre chose que la force-vitesse.",{"title":115,"body":116},"Bâcler le lancement des départs lancés",{"type":24,"children":117},[118],{"type":27,"tag":28,"props":119,"children":120},{},[121],{"type":32,"value":122},"Les 15 secondes de lancement servent à arriver vite au début du sprint. Un lancement trop mou te fait passer les 7 secondes à accélérer au lieu de tenir ta vitesse maximale.",{"title":124,"body":125},"Ignorer les règles du vélodrome",{"type":24,"children":126},[127],{"type":27,"tag":28,"props":128,"children":129},{},[130],{"type":32,"value":131},"Sur piste, les départs se font dans un ordre et à des endroits précis, avec d'autres coureurs autour de toi. Respecte les consignes de sécurité du vélodrome et celles de l'encadrement avant de te lancer.",{"title":133,"body":134},"Prendre la conversion en secondes pour une règle",{"type":24,"children":135},[136],{"type":27,"tag":28,"props":137,"children":138},{},[139],{"type":32,"value":140},"Les exemples d'origine sont donnés en distance, pas en temps. Les durées de la séance sont une approximation : sur piste, fie-toi aux distances que fixe ton entraîneur.",{"prerequisites":142,"avoid_if":145},[143,144],"Une FTP mesurée récemment.","Pour la version piste : l'habitude du vélodrome et du pignon fixe.",[146,147,148],"Tu es fatigué, ou une sortie longue, une séance intense ou une course est prévue le lendemain.","Tu as une douleur aux genoux : les départs arrêtés les chargent fortement.","Tu as un doute sur ton état de santé : demande un avis médical avant des efforts maximaux.",[150,159,168,177],{"question":151,"answer":152},"Que veulent dire DA et DL ?",{"type":24,"children":153},[154],{"type":27,"tag":28,"props":155,"children":156},{},[157],{"type":32,"value":158},"DA pour départ arrêté : tu pars de l'arrêt, et tu travailles la force pour mettre le vélo en mouvement. DL pour départ lancé : tu prends de la vitesse avant de sprinter, et tu travailles ta vitesse maximale. Ce sont deux exercices de base de l'entraînement sur piste en France.",{"question":160,"answer":161},"Peut-on faire cette séance sans vélodrome ?",{"type":24,"children":162},[163],{"type":27,"tag":28,"props":164,"children":165},{},[166],{"type":32,"value":167},"Oui, sur une route sûre ou sur home trainer, en mode résistance ou pente. Ce ne sera qu'une approximation : sans pignon fixe ni virages relevés, les sensations diffèrent. La séance garde tout de même son principe, la force puis la vitesse, avec des récups complètes.",{"question":169,"answer":170},"Quelle puissance viser sur les départs ?",{"type":24,"children":171},[172],{"type":27,"tag":28,"props":173,"children":174},{},[175],{"type":32,"value":176},"Aucune : les efforts sont maximaux. La puissance se situe souvent entre 200 et 400 % de ta FTP : 400 à 800 W pour une FTP de 200 W, 500 à 1 000 W pour 250 W, 600 à 1 200 W pour 300 W. Seul le lancement des départs lancés a une cible, à 100–120 % de ta FTP.",{"question":178,"answer":179},"Pourquoi les durées et pas les distances ?",{"type":24,"children":180},[181],{"type":27,"tag":28,"props":182,"children":183},{},[184],{"type":32,"value":185},"Parce qu'une montre ou un compteur suit mieux un temps qu'une distance sur un effort de quelques secondes, et que la séance doit aussi marcher hors piste. Les exemples de l'échelle ESIE sont donnés en mètres ; Wattson les a convertis en durées approximatives. Sur piste, les distances de ton entraîneur priment.",{"level":187,"text":188},"practice",{"type":24,"children":189},[190],{"type":27,"tag":28,"props":191,"children":192},{},[193],{"type":32,"value":194},"Échelle ESIE (Grappe et ses collègues, 1999), utilisée par les cadres de la Fédération française de cyclisme : 10 × 60 m départ arrêté et 5 × 100 m départ lancé y figurent comme exemples d'exercices de la zone i7, force-vitesse et sprint court. La même source cite 4 × 500 m départ arrêté pour la zone i6, le sprint long. L'échelle présente ces exercices séparément. Les durées approximatives (environ 7 à 9 secondes pour 60 m départ arrêté, environ 7 secondes pour 100 m lancés à 50–55 km\u002Fh), les 15 secondes de lancement, les récups de 4 et 5 minutes, le regroupement des deux exercices dans une même séance, l'échauffement et le retour au calme sont des choix Wattson. Bilan : pratique d'entraîneurs, bonne confiance sur la source, faible sur la conversion des distances en 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