{"id":12818,"date":"2025-06-12T09:20:49","date_gmt":"2025-06-12T07:20:49","guid":{"rendered":"https:\/\/trailrunadvisor.com\/penyagolosa-csp-strategie-dallure-pour-les-ultramarathons\/"},"modified":"2025-12-15T16:35:19","modified_gmt":"2025-12-15T15:35:19","slug":"penyagolosa-csp-strategie-dallure-pour-les-ultramarathons","status":"publish","type":"post","link":"https:\/\/trailrunadvisor.com\/fr\/penyagolosa-csp-strategie-dallure-pour-les-ultramarathons\/","title":{"rendered":"Penyagolosa CSP &#8211; Strat\u00e9gie d&#8217;allure pour les ultramarathons"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"12818\" class=\"elementor elementor-12818 elementor-12616\" data-elementor-post-type=\"post\">\n\t\t\t\t<div class=\"elementor-element elementor-element-0134ae5 e-flex e-con-boxed e-con e-parent\" data-id=\"0134ae5\" data-element_type=\"container\">\n\t\t\t\t\t<div class=\"e-con-inner\">\n\t\t\t\t<div class=\"elementor-element elementor-element-ecf20ba elementor-widget elementor-widget-image\" data-id=\"ecf20ba\" data-element_type=\"widget\" data-widget_type=\"image.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<img fetchpriority=\"high\" decoding=\"async\" width=\"1080\" height=\"720\" src=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px.png\" class=\"attachment-full size-full wp-image-12608\" alt=\"watch Western States live\" srcset=\"https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px.png 1080w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px-300x200.png 300w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px-1024x683.png 1024w, https:\/\/trailrunadvisor.com\/wp-content\/uploads\/2025\/06\/may-2025-1080-x-720-px-768x512.png 768w\" sizes=\"(max-width: 1080px) 100vw, 1080px\" \/>\t\t\t\t\t\t\t\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-323388c elementor-widget elementor-widget-theme-post-title elementor-page-title elementor-widget-heading\" data-id=\"323388c\" data-element_type=\"widget\" data-widget_type=\"theme-post-title.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h1 class=\"elementor-heading-title elementor-size-default\">Penyagolosa CSP &#8211; Strat\u00e9gie d&#8217;allure pour les ultramarathons<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4329d3c elementor-align-center elementor-widget elementor-widget-post-info\" data-id=\"4329d3c\" data-element_type=\"widget\" data-widget_type=\"post-info.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<ul class=\"elementor-inline-items elementor-icon-list-items elementor-post-info\">\n\t\t\t\t\t\t\t\t<li class=\"elementor-icon-list-item elementor-repeater-item-2adc81a elementor-inline-item\" itemprop=\"datePublished\">\n\t\t\t\t\t\t<a href=\"https:\/\/trailrunadvisor.com\/fr\/2025\/06\/12\/\">\n\t\t\t\t\t\t\t\t\t\t\t\t\t\t<span class=\"elementor-icon-list-text elementor-post-info__item elementor-post-info__item--type-date\">\n\t\t\t\t\t\t\t\t\t\t<time>juin 12, 2025<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<\/a>\n\t\t\t\t<\/li>\n\t\t\t\t<\/ul>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b670636 elementor-widget elementor-widget-text-editor\" data-id=\"b670636\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">La <\/span><i><span style=\"font-weight: 400;\">strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\">  est l&#8217;\u00e9l\u00e9ment le plus important que j&#8217;ai d\u00fb ma\u00eetriser avant de m&#8217;attaquer au <a href=\"https:\/\/trailrunadvisor.com\/races\/penyagolosa\/\">l\u00e9gendaire CSP de Penyagolosa<\/a>. En tant que coureur ayant go\u00fbt\u00e9 \u00e0 la fois \u00e0 la douceur des arriv\u00e9es au sommet et \u00e0 l&#8217;amertume des baisses de r\u00e9gime, je peux affirmer en toute confiance que sans un plan d&#8217;allure solide, cette course technique de 100 kilom\u00e8tres dans les montagnes espagnoles vous brisera. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-be206ba elementor-widget elementor-widget-heading\" data-id=\"be206ba\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">La course et ce qui la rend brutale\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-da422ad elementor-widget elementor-widget-text-editor\" data-id=\"da422ad\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Pour commencer, le CSP Penyagolosa n&#8217;est pas seulement une question de distance, mais aussi d&#8217;altitude, de chaleur, de rochers et de terrain implacable. Avec plus de 5 500 m\u00e8tres de d\u00e9nivel\u00e9 positif, vos quadriceps sont mis \u00e0 rude \u00e9preuve depuis votre d\u00e9part de Castell\u00f3n jusqu&#8217;au sanctuaire de Sant Joan de Penyagolosa. Mais c&#8217;est surtout sa technicit\u00e9 qui la rend d\u00e9licate. Des descentes abruptes, des pierres branlantes, des sentiers forestiers et des lignes de cr\u00eate expos\u00e9es au soleil mettent \u00e0 l&#8217;\u00e9preuve votre r\u00e9sistance physique et votre clart\u00e9 mentale.   <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-9ddb33f elementor-widget elementor-widget-heading\" data-id=\"9ddb33f\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Construire mon plan d'allure : la base\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-589cb36 elementor-widget elementor-widget-text-editor\" data-id=\"589cb36\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Compte tenu de sa r\u00e9putation, j&#8217;ai \u00e9labor\u00e9 ma strat\u00e9gie d&#8217;allure pour les ultramarathons. <\/span><i><span style=\"font-weight: 400;\">strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\"> sur trois piliers :<\/span><\/p><ol><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Zones d&#8217;effort segment\u00e9es<\/b><span style=\"font-weight: 400;\"> en fonction du type de terrain<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Des tampons temporels<\/b><span style=\"font-weight: 400;\"> pour tenir compte de l&#8217;inconnu<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Discipline de la fr\u00e9quence cardiaque<\/b><span style=\"font-weight: 400;\">surtout dans les 40 premiers kilom\u00e8tres<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><\/ol><p><span style=\"font-weight: 400;\">Avant le jour de la course, j&#8217;ai divis\u00e9 le CSP en cinq parties :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Castell\u00f3n \u00e0 Borriol (pistes de feu faciles, praticables)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">De Borriol \u00e0 Les Useres (d\u00e9but de la mont\u00e9e)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">Les Useres \u00e0 Atzeneta (plus technique, exposition au soleil)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">D&#8217;Atzeneta \u00e0 Xodos (la nuit tombe, la fatigue se fait sentir)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><span style=\"font-weight: 400;\">De Xodos \u00e0 Sant Joan (mont\u00e9e finale brutale)<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Dans chaque section, j&#8217;ai fix\u00e9 des fourchettes de rythme r\u00e9alistes en me basant sur les courses d&#8217;entra\u00eenement et les r\u00e9sultats ant\u00e9rieurs. Mais surtout, j&#8217;ai r\u00e9p\u00e9t\u00e9 \u00e0 l&#8217;avance mes transitions de ravitaillement et de randonn\u00e9e, qui peuvent faire le succ\u00e8s ou l&#8217;\u00e9chec d&#8217;une bonne journ\u00e9e. <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1733f25 elementor-widget elementor-widget-heading\" data-id=\"1733f25\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Le jour de la course : le\u00e7ons de patience et de pr\u00e9cision\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-4238004 elementor-widget elementor-widget-text-editor\" data-id=\"4238004\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">D\u00e8s la ligne de d\u00e9part, je me suis retenue. Tout le monde \u00e9tait impatient, mais je me suis tenu \u00e0 mon   <\/span><i><span style=\"font-weight: 400;\">strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\">. Bien qu&#8217;il soit tentant de profiter de l&#8217;adr\u00e9naline d\u00e8s le d\u00e9but, aller trop vite \u00e0 Castell\u00f3n et Borriol peut saboter vos jambes avant que la vraie course ne commence.<\/span><\/p><p><span style=\"font-weight: 400;\">Entre les kilom\u00e8tres 20 et 40, je me suis concentr\u00e9 sur l&#8217;efficacit\u00e9. J&#8217;ai trottin\u00e9 sur les pentes praticables et j&#8217;ai fait de la marche rapide sur les segments plus difficiles. J&#8217;ai souvent \u00e9t\u00e9 d\u00e9pass\u00e9, mais beaucoup de ces coureurs sont devenus des victimes plus tard. La transition vers la chaleur de la mi-course s&#8217;est faite en douceur parce que je suis rest\u00e9e dans ma zone de fr\u00e9quence cardiaque cible et que j&#8217;ai respect\u00e9 le programme de sel et de gel avec lequel je m&#8217;\u00e9tais entra\u00een\u00e9e.   <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-f12749d elementor-widget elementor-widget-heading\" data-id=\"f12749d\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h3 class=\"elementor-heading-title elementor-size-default\">Strat\u00e9gie adapt\u00e9e au terrain : ne jamais lutter contre la montagne\n<\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b0e258f elementor-widget elementor-widget-text-editor\" data-id=\"b0e258f\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Contrairement aux ultras plats, Penyagolosa punit l&#8217;ent\u00eatement. C&#8217;est pourquoi mon   <\/span><i><span style=\"font-weight: 400;\">strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\">  comprenait des ajustements dynamiques en fonction du terrain. J&#8217;ai march\u00e9 t\u00f4t et souvent dans les mont\u00e9es techniques, m\u00eame si mes jambes \u00e9taient fra\u00eeches. J&#8217;ai \u00e9galement choisi les descentes pour r\u00e9cup\u00e9rer plut\u00f4t que de les courir, en particulier sur les rochers l\u00e2ches ou pointus.  <\/span><\/p><p><span style=\"font-weight: 400;\">\u00c0 travers les for\u00eats et les sentiers expos\u00e9s entre Les Useres et Atzeneta, j&#8217;avais une mission : rester cool et ne poursuivre personne. Cela semble simple, mais regarder les coureurs vous d\u00e9passer peut \u00eatre un d\u00e9fi mental. C&#8217;est \u00e0 ce moment-l\u00e0 que je me suis rappel\u00e9 : \u00ab Suivez votre plan, pas le leur \u00bb.  <\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-b5d6809 elementor-widget elementor-widget-heading\" data-id=\"b5d6809\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">Nutrition et rythme vont de pair\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6acbe48 elementor-widget elementor-widget-text-editor\" data-id=\"6acbe48\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">En m&#8217;en tenant \u00e0 mon rythme, je pouvais \u00e9galement rester coh\u00e9rent avec les calories. Toutes les 40 minutes, j&#8217;absorbais 90 \u00e0 120 kcal, principalement sous forme de liquide et de gel. Ce rythme a permis d&#8217;\u00e9viter les baisses d&#8217;\u00e9nergie et de stabiliser mon \u00e9tat mental jusqu&#8217;\u00e0 la marque des 70 km.  <\/span><\/p><p><span style=\"font-weight: 400;\">Mon estomac s&#8217;est un peu retourn\u00e9 pendant la nuit, mais comme je n&#8217;ai pas trop forc\u00e9 sur les premi\u00e8res sections, j&#8217;ai pu me permettre un petit ralentissement. Une fois de plus, cela montre comment un   <\/span><i><span style=\"font-weight: 400;\">la strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\"> n&#8217;est pas seulement une question de temps &#8211; il s&#8217;agit de tout soutenir : l \u00ab \u00e9nergie, l \u00bb \u00e9tat d&#8217;esprit, la motivation.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-de2381e elementor-widget elementor-widget-heading\" data-id=\"de2381e\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">La mont\u00e9e en puissance dans les derni\u00e8res heures\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-619f73b elementor-widget elementor-widget-text-editor\" data-id=\"619f73b\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Lorsque j&#8217;ai atteint Xodos, la fatigue \u00e9tait ind\u00e9niable. Mais c&#8217;est l\u00e0 que ma patience a \u00e9t\u00e9 r\u00e9compens\u00e9e. Autour de moi, beaucoup luttaient, contraints de s&#8217;arr\u00eater ou de ralentir. Je pouvais continuer \u00e0 avancer avec d\u00e9termination. L&#8217;ascension finale &#8211; raide et l\u00e2che &#8211; n&#8217;\u00e9tait plus une bataille mais une t\u00e2che \u00e0 laquelle je m&#8217;attendais, que j&#8217;avais visualis\u00e9e et \u00e0 laquelle je m&#8217;\u00e9tais pr\u00e9par\u00e9e. Je n&#8217;ai pas sprint\u00e9 jusqu&#8217;\u00e0 l&#8217;arriv\u00e9e, mais j&#8217;ai avanc\u00e9 avec clart\u00e9.     <\/span><\/p><p><span style=\"font-weight: 400;\">De plus, j&#8217;ai r\u00e9ussi \u00e0 doubler plusieurs coureurs qui m&#8217;avaient d\u00e9pass\u00e9 quelques heures plus t\u00f4t, ce qui a confirm\u00e9 la valeur de mon plan.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-78bb2e4 elementor-widget elementor-widget-heading\" data-id=\"78bb2e4\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">R\u00e9flexions finales : pourquoi le rythme change vraiment la donne\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-6504876 elementor-widget elementor-widget-text-editor\" data-id=\"6504876\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Franchir la ligne d&#8217;arriv\u00e9e du CSP de Penyagolosa m&#8217;a sembl\u00e9 surr\u00e9aliste. Non seulement \u00e0 cause de la distance, mais aussi parce que ma   <\/span><i><span style=\"font-weight: 400;\">strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\">  a travaill\u00e9. La satisfaction n&#8217;\u00e9tait pas seulement physique, elle \u00e9tait aussi profond\u00e9ment psychologique. J&#8217;ai respect\u00e9 le parcours, j&#8217;ai fait confiance \u00e0 mon entra\u00eenement et je n&#8217;ai jamais trahi la discipline d&#8217;allure que j&#8217;avais construite au fil des mois.  <\/span><\/p><p><span style=\"font-weight: 400;\">Si vous envisagez de vous lancer dans le CSP Penyagolosa ou tout autre 100 km technique, voici ce que je vous recommande :<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>\u00c9tudiez le cours de mani\u00e8re intensive.<\/b><span style=\"font-weight: 400;\">  Sachez o\u00f9 vous allez marcher, courir, vous reposer et vous ravitailler.<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Entra\u00eenez-vous \u00e0 votre rythme, pas \u00e0 celui de votre ego.<\/b><span style=\"font-weight: 400;\">  La vitesse est s\u00e9duisante, mais c&#8217;est le rythme qui l&#8217;emporte.<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Respectez les \u00e9l\u00e9ments.<\/b><span style=\"font-weight: 400;\">  La chaleur, le terrain et l&#8217;obscurit\u00e9 amplifient les erreurs.<\/span><span style=\"font-weight: 400;\"><br><br><\/span><\/li><\/ul><p><b>\u00c9coutez votre corps, pas l&#8217;horloge.<\/b><span style=\"font-weight: 400;\">  Le succ\u00e8s vient de ce que l&#8217;on finit fort, et non de ce que l&#8217;on commence vite.<\/span><span style=\"font-weight: 400;\"><br><\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-63a32ba elementor-widget elementor-widget-heading\" data-id=\"63a32ba\" data-element_type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h2 class=\"elementor-heading-title elementor-size-default\">En r\u00e9sum\u00e9 : planifier, s'adapter, vaincre\n<\/h2>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-16d041d elementor-widget elementor-widget-text-editor\" data-id=\"16d041d\" data-element_type=\"widget\" data-widget_type=\"text-editor.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<p><span style=\"font-weight: 400;\">Chaque ultramarathon nous apprend quelque chose de nouveau, mais <a href=\"https:\/\/www.instagram.com\/trailrunadvisor\/\" target=\"_blank\" rel=\"noopener\">le CSP m&#8217;a appris<\/a> que la discipline sur la distance est essentielle. En combinant le rythme, la nutrition, l&#8217;\u00e9tat d&#8217;esprit et la connaissance du terrain, je n&#8217;ai pas seulement surv\u00e9cu \u00e0 la course, je l&#8217;ai faite avec intelligence et d\u00e9termination. <\/span><\/p><p><span style=\"font-weight: 400;\">Que vous soyez un ultramarathonien chevronn\u00e9 ou que vous vous pr\u00e9pariez pour votre premier 100 km, rappelez-vous ceci : votre <\/span><i><span style=\"font-weight: 400;\">strat\u00e9gie d&#8217;allure pour les ultramarathons<\/span><\/i><span style=\"font-weight: 400;\"> est votre outil le plus puissant, votre entra\u00eeneur silencieux et votre compagnon le plus fid\u00e8le le jour de la course.<\/span><\/p>\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>La strat\u00e9gie d&#8217;allure pour les ultramarathons est l&#8217;\u00e9l\u00e9ment le plus important que j&#8217;ai d\u00fb ma\u00eetriser avant de m&#8217;attaquer au l\u00e9gendaire CSP de Penyagolosa. En tant que coureur ayant go\u00fbt\u00e9 \u00e0 la fois \u00e0 la douceur des arriv\u00e9es au sommet et \u00e0 l&#8217;amertume des baisses de r\u00e9gime, je peux affirmer en toute confiance que sans un [&hellip;]<\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"footnotes":""},"category":[140],"tag":[],"class_list":["post-12818","post","type-post","status-publish","format-standard","hentry","categories-nouvelles"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v26.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Strat\u00e9gie d&#039;allure pour les ultramarathons - Penyagolosa CSP<\/title>\n<meta name=\"description\" content=\"D\u00e9couvrez comment ma\u00eetriser le CSP de Penyagolosa gr\u00e2ce \u00e0 une strat\u00e9gie d&#039;allure efficace pour les ultramarathons. 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