{"id":5083,"date":"2025-10-05T07:45:00","date_gmt":"2025-10-05T07:45:00","guid":{"rendered":"https:\/\/michaeltomasiniwellness.com\/?p=5083"},"modified":"2026-01-21T07:48:25","modified_gmt":"2026-01-21T07:48:25","slug":"recuperation-apres-la-course-renforcement-musculaire","status":"publish","type":"post","link":"https:\/\/michaeltomasiniwellness.com\/fr\/post-race-recovery-strength-focus\/","title":{"rendered":"2025-W39 \u2014 Apr\u00e8s Colmar"},"content":{"rendered":"<h2 class=\"wp-block-heading\"><strong>Moins de kilom\u00e8tres, plus de force et un nouveau rythme<\/strong><\/h2>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Que s&#039;est-il pass\u00e9 cette semaine ?<\/strong><\/h3>\n\n\n\n<p>Apr\u00e8s le semi-marathon de Colmar, j&#039;ai d\u00e9lib\u00e9r\u00e9ment&nbsp;<strong>j&#039;ai r\u00e9duit mon kilom\u00e9trage de course \u00e0 pied<\/strong>. Non pas parce que j&#039;avais \u201c termin\u00e9 \u201d, mais parce que je voulais assimiler le travail et faire place \u00e0 la phase suivante.<\/p>\n\n\n\n<p>En m\u00eame temps, j&#039;ai continu\u00e9 \u00e0 je\u00fbner r\u00e9guli\u00e8rement, mais je&nbsp;<strong>ont modifi\u00e9 l&#039;heure de mes repas<\/strong>&nbsp;Pour \u00e9viter de tomber dans un sch\u00e9ma r\u00e9p\u00e9titif et pr\u00e9visible. L&#039;objectif \u00e9tait de privil\u00e9gier la flexibilit\u00e9 et la durabilit\u00e9, et non la robotisation.<\/p>\n\n\n\n<p>J&#039;ai \u00e9galement modifi\u00e9 l&#039;orientation de ma formation : davantage&nbsp;<strong>entra\u00eenements au poids du corps et musculation<\/strong>&nbsp;pour favoriser le maintien de la masse musculaire et continuer \u00e0 am\u00e9liorer la composition corporelle.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Le fil de discussion voyage et bien-\u00eatre<\/strong><\/h3>\n\n\n\n<p>C\u2019est la partie de l\u2019entra\u00eenement que les gens omettent souvent dans leurs r\u00e9cits\u00a0: la semaine qui suit l\u2019effort intense, o\u00f9 rien ne semble dramatique, mais o\u00f9 tout compte.<\/p>\n\n\n\n<p>Il est facile de continuer sur sa lanc\u00e9e quand on est sur une lanc\u00e9e. Il est plus difficile \u2014 et plus pr\u00e9cieux \u2014 de prendre du recul, d&#039;analyser ce qui fonctionne et de s&#039;adapter avant que le corps ne nous y oblige.<\/p>\n\n\n\n<p>Pour moi, cette semaine a \u00e9t\u00e9 consacr\u00e9e \u00e0 la mise en place d&#039;un syst\u00e8me que je pourrai appliquer dans la vie de tous les jours : voyages d&#039;affaires, horaires changeants et semaines o\u00f9 le temps de formation doit \u00eatre optimis\u00e9.<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Ce que j&#039;ai appris<\/strong><\/h3>\n\n\n\n<p>La plus grande le\u00e7on a \u00e9t\u00e9 que le progr\u00e8s ne se r\u00e9sume pas \u00e0 ajouter plus. Parfois, le progr\u00e8s consiste \u00e0&nbsp;<strong>r\u00e9\u00e9quilibrage<\/strong>.<\/p>\n\n\n\n<ul class=\"wp-block-list\">\n<li>Un kilom\u00e9trage r\u00e9duit a permis \u00e0 mon corps de r\u00e9cup\u00e9rer et de s&#039;adapter.<\/li>\n\n\n\n<li>Un travail de r\u00e9sistance accru soutenait l&#039;objectif \u00e0 long terme\u00a0: \u00eatre plus mince, plus fort, plus endurant.<\/li>\n\n\n\n<li>Le fait de varier les horaires des repas a permis d&#039;\u00e9viter que le je\u00fbne ne devienne une routine rigide.<\/li>\n<\/ul>\n\n\n\n<p>C&#039;est une discipline plus tranquille, moins ax\u00e9e sur la \u201cpouss\u00e9e\u201d et plus sur la \u201cconstruction\u201d.\u201d<\/p>\n\n\n\n<h3 class=\"wp-block-heading\"><strong>Le petit focus de la semaine prochaine<\/strong><\/h3>\n\n\n\n<p>Faites une courte s\u00e9ance de musculation que vous pouvez r\u00e9p\u00e9ter n&#039;importe o\u00f9 (chambre d&#039;h\u00f4tel ou maison)\u00a0: pouss\u00e9e, traction, jambes, abdominaux \u2013 rien de compliqu\u00e9, juste de la r\u00e9gularit\u00e9.<\/p>","protected":false},"excerpt":{"rendered":"<p>The week after Colmar wasn\u2019t about more running\u2014it was about smarter structure: reduced mileage, more resistance training, and changing meal timing to keep fasting flexible and sustainable.<\/p>","protected":false},"author":2,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"content-type":"","footnotes":""},"categories":[77,1],"tags":[65,39,70,121,69,122,120],"class_list":["post-5083","post","type-post","status-publish","format-standard","hentry","category-mindset","category-performance-on-the-road","tag-body-composition","tag-consistency","tag-fasting-routine","tag-post-race-recovery","tag-resistance-training","tag-sustainable-fitness","tag-training-structure"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.5 - 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