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15 idées de challenges sportifs pour 2019 !

Chers lecteurs,

2019 a commencé depuis plus d’un mois et je reviens vous proposer de nouveaux challenges pour commencer l’année sur de bonnes bases ! Et en plus c’est bientôt le printemps, alors rien de mieux qu’un challenge pour se motiver à faire du sport !

Voici mes 15 idées de challenges sportifs, si vous faites de la course à pieds, du vélo, de la natation ou du fitness !

 

Si vous faites de la course à pieds (ou du vélo) :

1. Courir (ou rouler) le nombre de km égal à votre âge, le jour de votre anniversaire.

Par exemple, en 2018 j’ai fêté mes 28 ans. Après avoir essayé plusieurs fois la distance du semi-marathon, je me suis dite que ça pourrait être intéressant de découvrir une fois les sensations d’une distance plus longue. J’ai donc opté pour courir 28km le weekend de mes 28 ans ! C’était vraiment super, je savais pourquoi je courrai, j’avais un vrai but derrière ce challenge et je pense que je retenterai l’expérience en 2019 !

Evidemment ne le faites pas à la légère, selon les distances il faut quand même une grande préparation physique, un programme d’entraînement à respecter !

2. Quel est votre record de distance ? Rajoutez 5 ou 10km en plus !

Là aussi ça peut être un joli challenge si vous débutez ou que vous avez envie de vous améliorer ! Je le répète encore, mais pensez à chercher des plans d’entraînement sur internet ou dans des livres, on s’improvise pas coureur de longues distances comme ça, en 2-3 semaines ! Mais typiquement si vous avez déjà couru un 10km, essayez la distance de 15km, c’est tout à fait faisable sans trop de préparation !

Pour ceux qui font du vélo c’est plus simple et du coup c’est plus accessible. Pour ma part j’ai un record de 28km à battre en course à pieds, et 20km à vélo !

3. Courir d’une ville à l’autre et revenir en train

Selon où vous habitez, ça peut être intéressant de se rendre d’une ville à l’autre en courant et de rentrer en train ! Je pense typiquement au parcours du semi-marathon de Lausanne, qui relie La Tour-de-Peilz à Lausanne, ça peut être chouette de prendre le train jusqu’à Vevey et de courir jusqu’à Lausanne (l’arrivée se faisait à Ouchy).

Evidemment vous pouvez aussi choisir d’autres villes, comme par exemple courir d’Yverdon-les-Bains au camping d’Yvonand (très sympa à faire l’été, finir la course en se rafraîchissant dans le lac !) ou d’Yverdon-les-Bains à Grandson.

4. Gravir une montagne en courant

J’ai pensé à ce challenge car quand je vais en vacances en Italie pour rendre visite à ma famille, on doit toujours rouler 10-15 bonnes minutes avant d’arriver au petit village presqu’au sommet de la montagne (bon ok, à la moitié de la montagne ^^). Ces derniers temps je m’étais dite que ça serait sympa de courir cette route à pieds, ça me permettrait de travailler les muscles en montées, chose pas facile du tout. Et ça serait un joli challenge !

Donc si vous connaissez la route qui mène à une montagne, essayez de la faire en courant ou à vélo au lieu de la faire en voiture ! Par exemple je pense à la route avant d’arriver au centre thermal d’Ovronnaz, il y a moins de 9km de montées. L’idéal c’est que quelqu’un vous attende déjà en haut pour que vous puissiez vous changer avant d’aller au centre thermal !

5. Participer à votre première compétition officielle

Si vous faites de la course à pieds ou du vélo, il y a plein de compétitions sur Datasports ! Ça peut être l’occasion de courir son premier 10km ou même semi-marathon ! Pour les compétitions de vélo, j’en ai jamais fait, mais justement ça peut être intéressant de s’y inscrire pour découvrir ce sport autrement, et en groupe !

Si vous faites de la natation :

6. Essayez les fractionnés dans l’eau !

Pour ma part j’utilise une montre connectée pour ce genre d’entraînement, mais si vous avez pas de montre, vous pouvez les faire aussi sans problème : vous définissez d’abord une distance (par exemple 20 longueurs, ou 15 minutes) de nage tranquille, puis les fractionnés commencent : 2 longueurs rapides et 2 lentes, et ceci 5 ou 8 fois. Puis après vous terminez par quelques longueurs tranquilles.

7. Quel est votre record de distance ? Passez au niveau supérieur en faisant 500m en plus !

Par exemple si vous avez pour habitude de nager 1500m, arrondissez à 2000m ! Ou essayez 2500m. Ou de battre votre record, mais en termes de vitesse ! Là aussi l’utilisation d’une montre connectée pour le sport est nécessaire, mais vous pouvez aussi essayer de juste compter vos longueurs, si vous arrivez (moi j’y arrive pas, je les oublie vite).

8. Avez-vous déjà essayé de nager avec des accessoires ?

Par exemple des palmes, un pullboy, une planche… ça vous permettra de travailler vos muscles autrement et de changer un peu votre routine !

9. Essayez un nouveau style de nage

Des styles de nages différents, il y en a beaucoup ! Les plus connus sont la brasse, le crawl, dos crawlé, nage papillon… les avez-vous déjà tous essayés ?

10. En été, nagez en eau libre !

Lorsqu’il fera plus beau et chaud et qu’il y a un lac près de chez vous, essayez de nager en eau libre ! Les sensations seront différentes puisqu’il n’y a pas de bords pour vous reposer ou arrêter, et l’avantage de nager dans le lac (attention aux conditions météo et de sécurité!) c’est que vous serez tranquille, il n’y a pas de nageurs partout comme il peut y en avoir lorsqu’on nage dans une piscine !

Si vous faites du fitness :

11. Essayez des nouvelles machines ou positions pour les exercices !

Si vous habituez votre corps a faire toujours les mêmes mouvements, au bout d’un moment il ne va plus évoluer. Essayez de varier les entraînements pour être toujours au top !

12. Découvrez un cours collectif !

L’avantage des cours collectifs c’est que ça vous motivera autrement, il y a l’effet de groupe qui entre en jeu, et c’est aussi l’occasion de rencontrer de nouvelles personnes. Puis ça vous changera de votre routine ! Les cours collectifs sont inclus dans votre abonnement, il vous faudra seulement vous inscrire à celui que vous souhaitez. La liste des cours se trouve sur le site internet en cliquant ici !

13. Se challenger au niveau du cardio !

D’habitude il est conseillé de faire un peu de vélo ou de course sur tapis avant de commencer les entraînements avec les machines, afin de se chauffer les muscles. Mais pourquoi pas essayer de courir plus longtemps ? Ou de faire plus de vélo ? Ou de varier l’inclinaison ? Ou la force ? Ou essayer une autre machine pour le cardio ?

14. Prendre contact avec un coach personnel pour remettre en question sa pratique

C’est l’occasion de faire le bilan après tant de mois de pratique, ou d’avoir de nouveaux objectifs selon notre niveau d’amélioration ! Mais c’est aussi intéressant de voir si nos exercices sont réalisés correctement, et s’il y a des choses à améliorer. Le coach pourra aussi vous donner ses conseils.

15. Prendre du temps pour soi en profitant des services du fitness

En effet, pourquoi pas se dire qu’une fois par mois, on profite des accès gratuits au hammam ou saunas de certains centres pour prendre soin de soi ? Certains fitness proposent également des services de massages, l’idéal après une compétition par exemple.

Je tiens à préciser que tous les challenges qui requièrent un entraînement plus spécifique (du type semi-marathon, marathon, ou plus !) ne sont pas à prendre à la légère si vous en avez jamais fait, et qu’à partir d’un certain âge il est important de consulter un médecin avant de réaliser certains exercices.)

Et vous, quels sont vos objectifs et challenges sportifs pour 2019 ?

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160 comments

  • Bonjour à tous, les vidéos des cours collectifs sont artistiquement très bien faites, mais ne donnent pas vraiment l’idée du cours. J’hésite à éventuellement changer, mais basé sur ce que je vois, ne peux pas prendre de décision.
    Sinon sachez que j’apprécie beaucoup le fitness à Epalinges où je me rends avec plaisir.
    Bien à vous

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