{"id":18803,"date":"2024-07-03T11:19:21","date_gmt":"2024-07-03T09:19:21","guid":{"rendered":"https:\/\/www.space-cycle.com\/?p=18803"},"modified":"2026-07-08T11:42:22","modified_gmt":"2026-07-08T09:42:22","slug":"programme-musculation-cyclisme","status":"publish","type":"post","link":"https:\/\/www.space-cycle.com\/en\/programme-musculation-cyclisme\/","title":{"rendered":"Programme musculation cyclisme : exercices et plans"},"content":{"rendered":"\t\t<div data-elementor-type=\"wp-post\" data-elementor-id=\"18803\" class=\"elementor elementor-18803\" data-elementor-post-type=\"post\">\n\t\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-56e7b21b first-img elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"56e7b21b\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div 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src=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-1024x683.png\" class=\"attachment-large size-large wp-image-18813\" alt=\"programme musculation cyclisme : cyclisme en for\u00eat\" srcset=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-1024x683.png 1024w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-300x200.png 300w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-768x512.png 768w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-1536x1024.png 1536w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-2048x1365.png 2048w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-1-18x12.png 18w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-382a43fb elementor-hidden-mobile\" data-id=\"382a43fb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5608dbb0 elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"5608dbb0\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-63efa614 elementor-hidden-mobile\" data-id=\"63efa614\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-6e10b2ef sticky-somm elementor-widget elementor-widget-table-of-contents\" data-id=\"6e10b2ef\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;marker_view&quot;:&quot;bullets&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;],&quot;sticky_offset&quot;:100,&quot;sticky_effects_offset&quot;:100,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;sticky_anchor_link_offset&quot;:0}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__6e10b2ef\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-5fd0acc9\" data-id=\"5fd0acc9\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-1d8ba59 elementor-widget elementor-widget-breadcrumbs\" data-id=\"1d8ba59\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"breadcrumbs.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<p id=\"breadcrumbs\"><span><span><a href=\"https:\/\/www.space-cycle.com\/\">Accueil<\/a><\/span><\/span><\/p>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-5c7c9168 elementor-widget elementor-widget-heading\" data-id=\"5c7c9168\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.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\">Programme musculation cyclisme : exercices et plans<\/h1>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-775bfac elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"775bfac\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-6d639eb\" data-id=\"6d639eb\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-2c14706 elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-shortcode\" data-id=\"2c14706\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"shortcode.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-shortcode\"><span class=\"wtr-time-wrap after-title\">Temps de lecture : <b><span class=\"wtr-time-number\">6<\/span> min<\/b><\/span><\/div>\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-4bcbf0f elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"4bcbf0f\" data-element_type=\"widget\" data-e-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-1136e29 elementor-inline-item\" itemprop=\"datePublished\">\n\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<span class=\"elementor-post-info__item-prefix\">le <\/span>\n\t\t\t\t\t\t\t\t\t\t<time>03\/07\/2024<\/time>\t\t\t\t\t<\/span>\n\t\t\t\t\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-0c0ac81 elementor-mobile-align-center elementor-widget__width-auto elementor-widget-mobile__width-inherit elementor-widget elementor-widget-post-info\" data-id=\"0c0ac81\" data-element_type=\"widget\" data-e-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-1136e29 elementor-inline-item\" itemprop=\"author\">\n\t\t\t\t\t\t<a href=\"https:\/\/www.space-cycle.com\/en\/author\/groux\/\">\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-author\">\n\t\t\t\t\t\t\t<span class=\"elementor-post-info__item-prefix\">par<\/span>\n\t\t\t\t\t\t\t\t\t\tGr\u00e9goire Roux\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\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<div class=\"elementor-element elementor-element-31e73f74 elementor-widget elementor-widget-text-editor\" data-id=\"31e73f74\" data-element_type=\"widget\" data-e-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><b>Vous p\u00e9dalez dur, vous accumulez les kilom\u00e8tres. <\/b><span style=\"font-weight: 400;\">Et pourtant : genou qui craque apr\u00e8s 80 km, mal de dos en fin de sortie, puissance qui plafonne. Le probl\u00e8me ? Le v\u00e9lo seul ne renforce pas tous vos muscles. Un programme de musculation pour cycliste change tout : il cible les muscles profonds, corrige les d\u00e9s\u00e9quilibres et augmente votre rendement sur la selle. Dans cet article, retrouvez les exercices cl\u00e9s, un programme \u00e0 la maison sans mat\u00e9riel et un programme en salle sur 12 semaines, adapt\u00e9s \u00e0 tous les niveaux. Que vous rouliez sur route, en VTT ou en indoor cycling, les bases sont les m\u00eames. Let&#8217;s ride.<\/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-47af61fb elementor-hidden-desktop elementor-hidden-tablet elementor-widget elementor-widget-table-of-contents\" data-id=\"47af61fb\" data-element_type=\"widget\" data-e-type=\"widget\" id=\"sticky-somm2\" data-settings=\"{&quot;headings_by_tags&quot;:[&quot;h2&quot;],&quot;exclude_headings_by_selector&quot;:&quot;.title-related h3&quot;,&quot;icon&quot;:{&quot;value&quot;:&quot;&quot;,&quot;library&quot;:&quot;&quot;},&quot;marker_view&quot;:&quot;bullets&quot;,&quot;sticky&quot;:&quot;top&quot;,&quot;sticky_on&quot;:[&quot;desktop&quot;,&quot;tablet&quot;],&quot;sticky_offset&quot;:100,&quot;sticky_effects_offset&quot;:100,&quot;no_headings_message&quot;:&quot;Aucun titre n\\u2019a \\u00e9t\\u00e9 trouv\\u00e9 sur cette page.&quot;,&quot;min_height&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;min_height_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;sticky_anchor_link_offset&quot;:0}\" data-widget_type=\"table-of-contents.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-toc__header\">\n\t\t\t\t\t\t<h4 class=\"elementor-toc__header-title\">\n\t\t\t\tSommaire\t\t\t<\/h4>\n\t\t\t\t\t\t\t\t<\/div>\n\t\t\t\t<div id=\"elementor-toc__47af61fb\" class=\"elementor-toc__body\">\n\t\t\t<div class=\"elementor-toc__spinner-container\">\n\t\t\t\t<i class=\"elementor-toc__spinner eicon-animation-spin eicon-loading\" aria-hidden=\"true\"><\/i>\t\t\t<\/div>\n\t\t<\/div>\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-f3c05d3 elementor-widget elementor-widget-text-editor\" data-id=\"f3c05d3\" data-element_type=\"widget\" data-e-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<h2><b>Pourquoi la musculation est indispensable pour les cyclistes<\/b><\/h2><h3><b>Gagner en puissance de p\u00e9dalage<\/b><\/h3><p><span style=\"font-weight: 400;\">Chaque coup de p\u00e9dale engage les quadriceps, les fessiers, les ischio-jambiers et les mollets. Plus ces muscles sont forts et coordonn\u00e9s, plus vous produisez de puissance \u00e0 chaque rotation. <a href=\"https:\/\/www.space-cycle.com\/velo-musculation-jambes\/\">Un programme de renforcement musculaire<\/a> s\u00e9rieux peut am\u00e9liorer la puissance de 5 \u00e0 10 % en 8 \u00e0 12 semaines, sans changer votre volume de v\u00e9lo.<\/span><\/p><p><b>La musculation cible aussi les muscles stabilisateurs<\/b><span style=\"font-weight: 400;\">, ceux qui maintiennent votre position sur la selle pendant des heures. Un cycliste bien gain\u00e9 perd moins d&#8217;\u00e9nergie via des mouvements parasites du tronc. R\u00e9sultat : plus d&#8217;efficacit\u00e9 et moins de fatigue \u00e0 effort \u00e9gal.<\/span><\/p><p><img decoding=\"async\" class=\"aligncenter wp-image-18804 size-full\" src=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/iStock-1338185944.jpg\" alt=\"programme musculation cycliste\" width=\"1411\" height=\"744\" srcset=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/iStock-1338185944.jpg 1411w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/iStock-1338185944-300x158.jpg 300w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/iStock-1338185944-1024x540.jpg 1024w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/iStock-1338185944-768x405.jpg 768w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/iStock-1338185944-18x9.jpg 18w\" sizes=\"(max-width: 1411px) 100vw, 1411px\" \/><\/p><h3><b>Pr\u00e9venir les blessures courantes<\/b><\/h3><p><span style=\"font-weight: 400;\">Le cyclisme r\u00e9p\u00e8te le m\u00eame mouvement des milliers de fois par sortie. Sans renforcement, certains muscles se sursollicitent tandis que d&#8217;autres restent passifs. C&#8217;est la recette parfaite pour les tendinites rotuliennes, les douleurs lombaires et les blessures \u00e0 la hanche.<\/span><\/p><p><span style=\"font-weight: 400;\">En renfor\u00e7ant l&#8217;ensemble des cha\u00eenes musculaires, vous r\u00e9duisez ces risques de fa\u00e7on significative. Les kin\u00e9sith\u00e9rapeutes du sport le recommandent syst\u00e9matiquement aux cyclistes de tout niveau.<\/span><\/p><h3><b>Corriger les d\u00e9s\u00e9quilibres musculaires<\/b><\/h3><p><span style=\"font-weight: 400;\">Le p\u00e9dalage renforce principalement les quadriceps. Ischio-jambiers, fessiers et muscles stabilisateurs du bassin restent souvent bien en retrait. Ce d\u00e9s\u00e9quilibre cr\u00e9e des compensations, une posture d\u00e9grad\u00e9e sur le v\u00e9lo et des blessures \u00e0 terme.<\/span><\/p><p><span style=\"font-weight: 400;\">La musculation remet les compteurs \u00e0 z\u00e9ro. Elle cible pr\u00e9cis\u00e9ment les muscles sous-d\u00e9velopp\u00e9s et r\u00e9tablit un \u00e9quilibre entre les cha\u00eenes ant\u00e9rieure et post\u00e9rieure.<\/span><\/p><h2><b>Quels muscles cibler en priorit\u00e9 pour le cyclisme ?<\/b><\/h2><h3><b>Les jambes : quadriceps, ischio-jambiers, fessiers<\/b><\/h3><p><span style=\"font-weight: 400;\">Les quadriceps produisent la pouss\u00e9e principale sur les p\u00e9dales. Les ischio-jambiers travaillent sur la remont\u00e9e du pied et stabilisent le genou. Les fessiers assurent l&#8217;extension de la hanche et la stabilit\u00e9 du bassin. Ces trois groupes doivent \u00eatre renforc\u00e9s de fa\u00e7on \u00e9quilibr\u00e9e.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Quadriceps : <\/b><span style=\"font-weight: 400;\">squats, fentes avant, presse \u00e0 jambes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Ischio-jambiers : <\/b><span style=\"font-weight: 400;\">soulev\u00e9 de terre, fentes arri\u00e8re, leg curl<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fessiers : <\/b><span style=\"font-weight: 400;\">pont fessier, squat bulgare, hip thrust<\/span><\/li><\/ul><h3><b>Le core : abdominaux et lombaires<\/b><\/h3><p><span style=\"font-weight: 400;\">Le core est la passerelle entre vos jambes et votre guidon. Un gainage solide transmet mieux la puissance des jambes au v\u00e9lo et pr\u00e9serve le bas du dos sur les longues distances. Abdominaux profonds (transverse), obliques et lombaires sont les cibles prioritaires.<\/span><\/p><p><b>Un core faible, c&#8217;est de la puissance perdue<\/b><span style=\"font-weight: 400;\"> \u00e0 chaque coup de p\u00e9dale. Renforcez votre gainage et vous convertirez mieux l&#8217;effort musculaire en vitesse r\u00e9elle.<\/span><\/p><h3><b>Le haut du corps : dos, \u00e9paules, bras<\/b><\/h3><p><span style=\"font-weight: 400;\">Souvent n\u00e9glig\u00e9, le haut du corps maintient votre position pendant des heures. Un dos faible se courbe, cr\u00e9e des tensions cervicales et force le bas du dos \u00e0 compenser. Travailler dos, \u00e9paules et bras am\u00e9liore votre endurance de position et votre contr\u00f4le du v\u00e9lo en terrain technique.<\/span><\/p><h2><b>Les meilleurs exercices de musculation pour cyclistes<\/b><\/h2><h3><b>Squats et variantes<\/b><\/h3><p><span style=\"font-weight: 400;\">Le squat est l&#8217;exercice roi du cycliste. Il renforce simultan\u00e9ment les quadriceps, les fessiers et les ischio-jambiers dans un mouvement proche du coup de p\u00e9dale.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat classique : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 12 \u00e0 15 r\u00e9p., descendre les fesses sous les genoux, dos droit<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat bulgare : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 10 par jambe, pied arri\u00e8re sur un banc, excellent pour corriger les d\u00e9s\u00e9quilibres droite\/gauche<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Squat saut\u00e9 : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 8 \u00e0 10 r\u00e9p., travaille l&#8217;explosivit\u00e9 pour les sprints et les relances<\/span><\/li><\/ul><h3><b>Fentes et soulev\u00e9 de terre<\/b><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fentes avant : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 12 par jambe, genou avant dans l&#8217;axe du pied<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Fentes arri\u00e8re : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 12 par jambe, plus de sollicitation des ischio-jambiers<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Soulev\u00e9 de terre sur une jambe : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 10 par jambe, renforce les ischio-jambiers et l&#8217;\u00e9quilibre<\/span><\/li><\/ul><p><span style=\"font-weight: 400;\">Le soulev\u00e9 de terre unilat\u00e9ral est particuli\u00e8rement efficace : il cible les muscles souvent n\u00e9glig\u00e9s \u00e0 l&#8217;arri\u00e8re des cuisses et am\u00e9liore la sym\u00e9trie entre les deux jambes.<\/span><\/p><h3><b>Exercices de gainage<\/b><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planche ventrale : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 30 \u00e0 60 sec., corps en ligne, abdominaux contract\u00e9s<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Planche lat\u00e9rale : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 20 \u00e0 45 sec. par c\u00f4t\u00e9, cible les obliques<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pont fessier : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 15 r\u00e9p., hanches lev\u00e9es, fessiers bien contract\u00e9s<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Gainage dynamique : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 45 sec., toucher alternativement les \u00e9paules en position planche<\/span><\/li><\/ul><h3><b>Tractions, rowing et pompes<\/b><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pompes : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 12 \u00e0 15, renforce pectoraux, triceps et \u00e9paules<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Rowing halt\u00e8re : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 12 par bras, renforce les dorsaux et les rhombo\u00efdes<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Tractions : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 6 \u00e0 10, utiliser un \u00e9lastique si n\u00e9cessaire, excellent pour le dos<\/span><\/li><\/ul><h2><b>Programme musculation cyclisme \u00e0 la maison (sans mat\u00e9riel)<\/b><\/h2><p><span style=\"font-weight: 400;\">Ce circuit training est con\u00e7u pour \u00eatre r\u00e9alis\u00e9 2 fois par semaine, en 45 minutes, avec le poids du corps uniquement. Encha\u00eenez les 6 exercices avec 45 secondes de r\u00e9cup\u00e9ration entre chaque. Faites 2 tours complets avec 2 minutes de repos entre les tours.<\/span><\/p><table><tbody><tr><td><p><b>Exercice<\/b><\/p><\/td><td><p><b>Dur\u00e9e \/ R\u00e9p\u00e9titions<\/b><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Squat bulgare<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">45 sec par jambe<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Planche ventrale<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">45 sec<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Fentes avant<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">45 sec par jambe<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Planche lat\u00e9rale<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">30 sec par c\u00f4t\u00e9<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Soulev\u00e9 de terre sur 1 jambe<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">12 r\u00e9p. par jambe<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Pompes<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">15 r\u00e9p.<\/span><\/p><\/td><\/tr><\/tbody><\/table><h3>\u00a0<\/h3><h3><b>Planning semaine type : v\u00e9lo et musculation \u00e0 la maison<\/b><\/h3><table><tbody><tr><td><p><b>Jour<\/b><\/p><\/td><td><p><b>Activit\u00e9<\/b><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Lundi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">V\u00e9lo (intensit\u00e9 ou intervalles)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Mardi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Repos<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Mercredi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Musculation \u00e0 la maison (45 min)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Jeudi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">V\u00e9lo (endurance)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Vendredi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Repos ou mobilit\u00e9<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Samedi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">V\u00e9lo (sortie longue)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Dimanche<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Musculation \u00e0 la maison (45 min)<\/span><\/p><\/td><\/tr><\/tbody><\/table><h3>\u00a0<\/h3><h2><b>Programme musculation cyclisme en salle : 12 semaines<\/b><\/h2><p><span style=\"font-weight: 400;\">Ce programme progressif est organis\u00e9 en 3 phases. Il est con\u00e7u pour d\u00e9velopper la force, la puissance et l&#8217;endurance musculaire tout en s&#8217;adaptant \u00e0 votre calendrier v\u00e9lo.<\/span><\/p><h3><b>Phase 1 : Adaptation (semaines 1 \u00e0 4)<\/b><\/h3><p><span style=\"font-weight: 400;\">L&#8217;objectif est d&#8217;habituer vos muscles et vos tendons \u00e0 la musculation. On travaille la technique et on construit les bases sans forcer.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercices : <\/b><span style=\"font-weight: 400;\">squat, fentes, pompes, planche, rowing halt\u00e8re<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 12 \u00e0 15 r\u00e9p\u00e9titions par exercice<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>R\u00e9cup\u00e9ration : <\/b><span style=\"font-weight: 400;\">1 minute entre les s\u00e9ries<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Charges : <\/b><span style=\"font-weight: 400;\">l\u00e9g\u00e8res \u00e0 mod\u00e9r\u00e9es, priorit\u00e9 \u00e0 la technique<\/span><\/li><\/ul><h3><b>Phase 2 : D\u00e9veloppement de la force (semaines 5 \u00e0 8)<\/b><\/h3><p><span style=\"font-weight: 400;\">On augmente les charges pour stimuler les gains de force. Deux ou trois exercices suppl\u00e9mentaires compl\u00e8tent le programme.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercices : <\/b><span style=\"font-weight: 400;\">squat bulgare, soulev\u00e9 de terre, presse \u00e0 jambes, tractions, d\u00e9velopp\u00e9 \u00e9paules<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume : <\/b><span style=\"font-weight: 400;\">3 \u00e0 4 s\u00e9ries de 8 \u00e0 10 r\u00e9p\u00e9titions<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>R\u00e9cup\u00e9ration : <\/b><span style=\"font-weight: 400;\">1 min 30 entre les s\u00e9ries<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Charges : <\/b><span style=\"font-weight: 400;\">progressives, viser l&#8217;\u00e9chec musculaire sur la derni\u00e8re s\u00e9rie<\/span><\/li><\/ul><h3><b>Phase 3 : Puissance et endurance (semaines 9 \u00e0 12)<\/b><\/h3><p><span style=\"font-weight: 400;\">On int\u00e8gre des exercices explosifs pour travailler la puissance, indispensable pour les sprints et les relances en c\u00f4te.<\/span><\/p><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Exercices : <\/b><span style=\"font-weight: 400;\">squat saut\u00e9, box jumps, kettlebell swing, circuits<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Volume : <\/b><span style=\"font-weight: 400;\">3 s\u00e9ries de 6 \u00e0 8 r\u00e9p. pour la force, circuits de 30 \u00e0 45 sec pour l&#8217;endurance<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>R\u00e9cup\u00e9ration : <\/b><span style=\"font-weight: 400;\">2 minutes entre les s\u00e9ries<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Conseil : <\/b><span style=\"font-weight: 400;\">r\u00e9duire l\u00e9g\u00e8rement les charges vs phase 2, mais augmenter la vitesse d&#8217;ex\u00e9cution<\/span><\/li><\/ul><h2><b>Comment int\u00e9grer la musculation dans votre plan d&#8217;entrainement v\u00e9lo<\/b><\/h2><h3><b>La r\u00e8gle d&#8217;or : ne jamais sacrifier une s\u00e9ance v\u00e9lo cl\u00e9<\/b><\/h3><p><span style=\"font-weight: 400;\">La musculation compl\u00e8te votre entra\u00eenement v\u00e9lo, elle ne le remplace pas. Ne placez jamais une s\u00e9ance de musculation lourde la veille ou le matin d&#8217;une sortie longue ou d&#8217;un entra\u00eenement en intervalles. La fatigue musculaire perturbe la qualit\u00e9 de l&#8217;effort v\u00e9lo.<\/span><\/p><p><b>Le bon r\u00e9flexe : <\/b><span style=\"font-weight: 400;\">placez vos s\u00e9ances de renforcement les jours de r\u00e9cup\u00e9ration active ou les jours de sortie courte et l\u00e9g\u00e8re.<\/span><\/p><h3><b>Adapter selon la saison<\/b><\/h3><ul><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Hiver (hors comp\u00e9tition) : <\/b><span style=\"font-weight: 400;\">2 s\u00e9ances de musculation par semaine, charges progressives, travail de force<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Pr\u00e9-saison : <\/b><span style=\"font-weight: 400;\">1 \u00e0 2 s\u00e9ances par semaine, transition vers la puissance et l&#8217;explosivit\u00e9<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Saison : <\/b><span style=\"font-weight: 400;\">1 s\u00e9ance d&#8217;entretien par semaine, charges r\u00e9duites, volume limit\u00e9<\/span><\/li><li style=\"font-weight: 400;\" aria-level=\"1\"><b>Apr\u00e8s-saison : <\/b><span style=\"font-weight: 400;\">reprise progressive du renforcement, mobilit\u00e9 et r\u00e9\u00e9quilibrage musculaire<\/span><\/li><\/ul><h3><b>Exemple de planning hebdomadaire complet<\/b><\/h3><table><tbody><tr><td><p><b>Jour<\/b><\/p><\/td><td><p><b>Activit\u00e9<\/b><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Lundi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Musculation force (bas du corps) + v\u00e9lo court en endurance<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Mardi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">V\u00e9lo (zone 2 ou 3)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Mercredi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Repos ou mobilit\u00e9<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Jeudi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Musculation endurance (haut du corps + core)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Vendredi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">V\u00e9lo (intervalles)<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Samedi<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">Repos ou musculation l\u00e9g\u00e8re<\/span><\/p><\/td><\/tr><tr><td><p><span style=\"font-weight: 400;\">Dimanche<\/span><\/p><\/td><td><p><span style=\"font-weight: 400;\">V\u00e9lo (sortie longue)<\/span><\/p><\/td><\/tr><\/tbody><\/table><h3><br \/><br \/><\/h3><p><img decoding=\"async\" class=\"aligncenter size-full wp-image-18805\" src=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2.png\" alt=\"programme musculation cyclisme : cycliste dehors\" width=\"2070\" height=\"1380\" srcset=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2.png 2070w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2-300x200.png 300w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2-1024x683.png 1024w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2-768x512.png 768w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2-1536x1024.png 1536w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2-2048x1365.png 2048w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/programme-musculation-cyclisme-2-18x12.png 18w\" sizes=\"(max-width: 2070px) 100vw, 2070px\" \/><\/p><h2><b>FAQ : musculation et cyclisme<\/b><\/h2><h3><b>Est-ce que la musculation va me faire prendre de la masse ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Non, si votre programme est bien dos\u00e9. La prise de masse n\u00e9cessite un entra\u00eenement tr\u00e8s sp\u00e9cifique avec charges tr\u00e8s lourdes, surplus calorique important et s\u00e9ances tr\u00e8s fr\u00e9quentes. Un programme de renforcement pour cycliste, avec des charges mod\u00e9r\u00e9es et des r\u00e9p\u00e9titions \u00e9lev\u00e9es, d\u00e9veloppe la force sans gonfler les muscles. Les pros du Tour de France font de la musculation : personne ne les confond avec des halt\u00e9rophiles.<\/span><\/p><h3><b>Peut-on faire du v\u00e9lo et de la musculation le m\u00eame jour ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Oui, c&#8217;est m\u00eame recommand\u00e9 pour optimiser le temps d&#8217;entra\u00eenement. L&#8217;ordre d\u00e9pend de vos priorit\u00e9s : si la sortie v\u00e9lo est cl\u00e9 (intervalles, comp\u00e9tition), faites-la en premier. Si c&#8217;est une sortie l\u00e9g\u00e8re, la musculation peut passer avant. Dans tous les cas, \u00e9vitez de combiner une s\u00e9ance de musculation intense avec une sortie longue ou difficile.<\/span><\/p><h3><b>Est-ce que les cyclistes professionnels font de la musculation ?<\/b><\/h3><p><span style=\"font-weight: 400;\">Oui, tous. La musculation est int\u00e9gr\u00e9e dans la pr\u00e9paration de l&#8217;ensemble des \u00e9quipes professionnelles, particuli\u00e8rement en hiver. Des coureurs comme Pogacar ou Van Aert incluent du renforcement musculaire dans leurs cycles de pr\u00e9paration. C&#8217;est devenu un standard dans le cyclisme moderne.<\/span><\/p><h3><b>C&#8217;est quoi la r\u00e8gle des 75 % en cyclisme ?<\/b><\/h3><p><span style=\"font-weight: 400;\">La r\u00e8gle des 75 % stipule que 75 % de votre volume d&#8217;entra\u00eenement doit \u00eatre r\u00e9alis\u00e9 \u00e0 faible intensit\u00e9 (zone 1 et 2). Elle vient du monde de l&#8217;endurance et s&#8217;oppose au tout-intensit\u00e9. La musculation ne compte pas dans ce volume v\u00e9lo : vous pouvez respecter la r\u00e8gle des 75 % et ajouter 2 s\u00e9ances de renforcement par semaine sans conflit.<\/span><\/p><h2><b>Indoor cycling et renforcement musculaire avec Space Cycle<\/b><\/h2><p><span style=\"font-weight: 400;\">Vous cherchez \u00e0 combiner cardio et renforcement sans quitter le studio ? Chez Space Cycle, notre cours POWER RIDE est con\u00e7u exactement pour \u00e7a. Il allie le travail cardiovasculaire <a href=\"https:\/\/www.space-cycle.com\/\">de l&#8217;indoor cycling<\/a> avec un renforcement cibl\u00e9 du core et du haut du corps, dans une ambiance immersive avec lumi\u00e8res et playlists exclusives.<\/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-242f3202 elementor-align-center btn-mobile btn-mini elementor-mobile-align-justify elementor-widget elementor-widget-button\" data-id=\"242f3202\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.space-cycle.com\/concept\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Je d\u00e9couvre SPACE CYCLE<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-59612de elementor-hidden-mobile\" data-id=\"59612de\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-1a67828 related-posts elementor-section-boxed elementor-section-height-default elementor-section-height-default\" data-id=\"1a67828\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-f4aa084 elementor-hidden-mobile\" data-id=\"f4aa084\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t<div class=\"elementor-column elementor-col-33 elementor-top-column elementor-element elementor-element-9f1c14e\" data-id=\"9f1c14e\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-fe30f32 elementor-widget elementor-widget-heading\" data-id=\"fe30f32\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">A lire aussi<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4f9ca25 elementor-section-full_width related-posts elementor-section-height-default elementor-section-height-default\" data-id=\"4f9ca25\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-50 elementor-inner-column elementor-element elementor-element-99fc1e5\" data-id=\"99fc1e5\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-ab8af0f elementor-grid-2 elementor-posts--thumbnail-top elementor-grid-tablet-2 elementor-grid-mobile-1 elementor-widget elementor-widget-posts\" data-id=\"ab8af0f\" data-element_type=\"widget\" data-e-type=\"widget\" data-settings=\"{&quot;custom_columns&quot;:&quot;2&quot;,&quot;custom_columns_tablet&quot;:&quot;2&quot;,&quot;custom_columns_mobile&quot;:&quot;1&quot;,&quot;custom_row_gap&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:35,&quot;sizes&quot;:[]},&quot;custom_row_gap_tablet&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]},&quot;custom_row_gap_mobile&quot;:{&quot;unit&quot;:&quot;px&quot;,&quot;size&quot;:&quot;&quot;,&quot;sizes&quot;:[]}}\" data-widget_type=\"posts.custom\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t      <div class=\"ecs-posts elementor-posts-container elementor-posts   elementor-grid elementor-posts--skin-custom\" data-settings=\"{&quot;current_page&quot;:1,&quot;max_num_pages&quot;:&quot;5&quot;,&quot;load_method&quot;:&quot;&quot;,&quot;widget_id&quot;:&quot;ab8af0f&quot;,&quot;post_id&quot;:18803,&quot;theme_id&quot;:18803,&quot;change_url&quot;:false,&quot;reinit_js&quot;:false}\">\n      \t\t<article id=\"post-21776\" class=\"elementor-post elementor-grid-item ecs-post-loop post-21776 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"13714\" class=\"elementor elementor-13714 post-21776 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cdb95ef elementor-section-height-min-height elementor-section-items-stretch elementor-hidden-mobile elementor-section-boxed elementor-section-height-default\" data-id=\"5cdb95ef\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aa27278\" data-id=\"aa27278\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69d13562 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"69d13562\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-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\t<a href=\"https:\/\/www.space-cycle.com\/en\/programme-biking-perte-de-poids\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-1024x683.jpg\" class=\"attachment-large size-large wp-image-16361\" alt=\"\" srcset=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-1024x683.jpg 1024w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-300x200.jpg 300w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-768x512.jpg 768w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-1536x1024.jpg 1536w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-2048x1365.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4d7b036a elementor-section-height-min-height elementor-section-boxed elementor-section-height-default\" data-id=\"4d7b036a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-626467b4\" data-id=\"626467b4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e220999 elementor-widget elementor-widget-heading\" data-id=\"e220999\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">Programme biking perte de poids : le guide complet pour maigrir<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b14d851 elementor-widget elementor-widget-text-editor\" data-id=\"1b14d851\" data-element_type=\"widget\" data-e-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\tSommaire Sommaire Le biking aide \u00e0 perdre du poids quand il suit une structure claire et r\u00e9guli\u00e8re. Un\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-60992023 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"60992023\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.space-cycle.com\/en\/programme-biking-perte-de-poids\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"7\" height=\"12\" viewBox=\"0 0 7 12\" fill=\"none\"><path d=\"M2.00978 0.45511L5.9343 5.28282C6.03362 5.40505 6.08784 5.55773 6.08784 5.71522C6.08784 5.87272 6.03362 6.0254 5.9343 6.14763L2.00978 10.9753C1.95274 11.0453 1.88089 11.1018 1.7994 11.1407C1.71792 11.1796 1.62882 11.1999 1.53853 11.2002H0.914611C0.487238 11.2002 0.254582 10.7916 0.530661 10.4643L4.38296 5.80847C4.40384 5.78373 4.4153 5.7524 4.4153 5.72002C4.4153 5.68765 4.40384 5.65632 4.38296 5.63158L0.528833 0.965672C0.254583 0.6384 0.485867 0.230225 0.913697 0.230225L1.53853 0.230225C1.62882 0.230539 1.71792 0.250871 1.7994 0.289758C1.88089 0.328644 1.95274 0.385117 2.00978 0.45511Z\" fill=\"black\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire l'article<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t<style> @media (max-width: 1024px) {#post-21776 .elementor-13714 .elementor-element.elementor-element-6f5514ab:not(.elementor-motion-effects-element-type-background), #post-21776 .elementor-13714 .elementor-element.elementor-element-6f5514ab > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-image: url(\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-scaled.jpg\");}} @media (max-width: 767px) {#post-21776 .elementor-13714 .elementor-element.elementor-element-6f5514ab:not(.elementor-motion-effects-element-type-background), #post-21776 .elementor-13714 .elementor-element.elementor-element-6f5514ab > .elementor-motion-effects-container > .elementor-motion-effects-layer{background-image: url(\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/11-scaled.jpg\");}}<\/style>\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-6f5514ab elementor-section-height-min-height one-post-loop elementor-hidden-desktop elementor-hidden-tablet elementor-section-boxed elementor-section-height-default elementor-section-items-middle\" data-id=\"6f5514ab\" data-element_type=\"section\" data-e-type=\"section\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t\t\t\t\t<div class=\"elementor-background-overlay\"><\/div>\n\t\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-20824a86\" data-id=\"20824a86\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71724fb elementor-widget elementor-widget-heading\" data-id=\"71724fb\" data-element_type=\"widget\" data-e-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\"><a href=\"https:\/\/www.space-cycle.com\/en\/programme-biking-perte-de-poids\/\">Programme biking perte de poids : le guide complet pour maigrir<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c5997d1 elementor-widget elementor-widget-spacer\" data-id=\"2c5997d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div class=\"elementor-spacer-inner\"><\/div>\n\t\t<\/div>\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-71a8c63e btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-tablet-align-center elementor-widget elementor-widget-button\" data-id=\"71a8c63e\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" href=\"https:\/\/www.space-cycle.com\/en\/programme-biking-perte-de-poids\/\">\n\t\t\t\t\t\t<span class=\"elementor-button-content-wrapper\">\n\t\t\t\t\t\t<span class=\"elementor-button-icon\">\n\t\t\t\t<svg xmlns=\"http:\/\/www.w3.org\/2000\/svg\" width=\"6\" height=\"12\" viewBox=\"0 0 6 12\" fill=\"none\"><path d=\"M1.76076 0.358186L5.68528 5.1859C5.7846 5.30812 5.83882 5.46081 5.83882 5.6183C5.83882 5.77579 5.7846 5.92848 5.68528 6.0507L1.76076 10.8784C1.70372 10.9484 1.63187 11.0049 1.55038 11.0438C1.46889 11.0827 1.3798 11.103 1.28951 11.1033H0.665587C0.238214 11.1033 0.00555888 10.6947 0.281637 10.3674L4.13394 5.71155C4.15482 5.68681 4.16627 5.65548 4.16627 5.6231C4.16627 5.59073 4.15482 5.55939 4.13394 5.53465L0.279809 0.868748C0.00555918 0.541476 0.236843 0.133301 0.664673 0.133301L1.28951 0.133301C1.3798 0.133615 1.46889 0.153948 1.55038 0.192834C1.63187 0.231721 1.70372 0.288193 1.76076 0.358186Z\" fill=\"white\"><\/path><\/svg>\t\t\t<\/span>\n\t\t\t\t\t\t\t\t\t<span class=\"elementor-button-text\">Lire<\/span>\n\t\t\t\t\t<\/span>\n\t\t\t\t\t<\/a>\n\t\t\t\t<\/div>\n\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<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t\t\t<\/article>\n\t\t\t\t<article id=\"post-21651\" class=\"elementor-post elementor-grid-item ecs-post-loop post-21651 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\">\n\t\t\t\t<div data-elementor-type=\"loop\" data-elementor-id=\"13714\" class=\"elementor elementor-13714 post-21651 post type-post status-publish format-standard has-post-thumbnail hentry category-conseils-pour-debuter\" data-elementor-post-type=\"elementor_library\">\n\t\t\t\t\t<section class=\"elementor-section elementor-top-section elementor-element elementor-element-5cdb95ef elementor-section-height-min-height elementor-section-items-stretch elementor-hidden-mobile elementor-section-boxed elementor-section-height-default\" data-id=\"5cdb95ef\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-top-column elementor-element elementor-element-aa27278\" data-id=\"aa27278\" data-element_type=\"column\" data-e-type=\"column\" data-settings=\"{&quot;background_background&quot;:&quot;classic&quot;}\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-69d13562 elementor-widget elementor-widget-theme-post-featured-image elementor-widget-image\" data-id=\"69d13562\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"theme-post-featured-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\t<a href=\"https:\/\/www.space-cycle.com\/en\/velo-d-appartement-ou-biking\/\">\n\t\t\t\t\t\t\t<img loading=\"lazy\" decoding=\"async\" width=\"800\" height=\"534\" src=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/Space-1306-1024x683.jpg\" class=\"attachment-large size-large wp-image-16686\" alt=\"spinning indoor cycling paris 1 : un homme fait du v\u00e9lo d&apos;appartement\" srcset=\"https:\/\/www.space-cycle.com\/wp-content\/uploads\/Space-1306-1024x683.jpg 1024w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/Space-1306-300x200.jpg 300w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/Space-1306-768x512.jpg 768w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/Space-1306-1536x1025.jpg 1536w, https:\/\/www.space-cycle.com\/wp-content\/uploads\/Space-1306-2048x1366.jpg 2048w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/>\t\t\t\t\t\t\t\t<\/a>\n\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<section class=\"elementor-section elementor-inner-section elementor-element elementor-element-4d7b036a elementor-section-height-min-height elementor-section-boxed elementor-section-height-default\" data-id=\"4d7b036a\" data-element_type=\"section\" data-e-type=\"section\">\n\t\t\t\t\t\t<div class=\"elementor-container elementor-column-gap-default\">\n\t\t\t\t\t<div class=\"elementor-column elementor-col-100 elementor-inner-column elementor-element elementor-element-626467b4\" data-id=\"626467b4\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-e220999 elementor-widget elementor-widget-heading\" data-id=\"e220999\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"heading.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t<h4 class=\"elementor-heading-title elementor-size-default\">V\u00e9lo d\u2019appartement ou biking : quelles diff\u00e9rences et similarit\u00e9s ?<\/h4>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-1b14d851 elementor-widget elementor-widget-text-editor\" data-id=\"1b14d851\" data-element_type=\"widget\" data-e-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\tSommaire Sommaire Choisir entre v\u00e9lo d\u2019appartement ou biking soul\u00e8ve souvent la m\u00eame question : quelle pratique est la\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-60992023 btn-mobile new-btn elementor-align-left elementor-mobile-align-center elementor-widget elementor-widget-button\" data-id=\"60992023\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"button.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t\t\t<div class=\"elementor-button-wrapper\">\n\t\t\t\t\t<a class=\"elementor-button elementor-button-link elementor-size-sm\" 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elementor-element-populated\">\n\t\t\t\t\t\t<div class=\"elementor-element elementor-element-71724fb elementor-widget elementor-widget-heading\" data-id=\"71724fb\" data-element_type=\"widget\" data-e-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\"><a href=\"https:\/\/www.space-cycle.com\/en\/velo-d-appartement-ou-biking\/\">V\u00e9lo d\u2019appartement ou biking : quelles diff\u00e9rences et similarit\u00e9s ?<\/a><\/h3>\t\t\t\t<\/div>\n\t\t\t\t<\/div>\n\t\t\t\t<div class=\"elementor-element elementor-element-2c5997d1 elementor-widget elementor-widget-spacer\" data-id=\"2c5997d1\" data-element_type=\"widget\" data-e-type=\"widget\" data-widget_type=\"spacer.default\">\n\t\t\t\t<div class=\"elementor-widget-container\">\n\t\t\t\t\t\t\t<div class=\"elementor-spacer\">\n\t\t\t<div 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elementor-hidden-mobile\" data-id=\"e5d84d6\" data-element_type=\"column\" data-e-type=\"column\">\n\t\t\t<div class=\"elementor-widget-wrap\">\n\t\t\t\t\t\t\t<\/div>\n\t\t<\/div>\n\t\t\t\t\t<\/div>\n\t\t<\/section>\n\t\t\t\t<\/div>\n\t\t","protected":false},"excerpt":{"rendered":"<p>Despite the prejudices, it is very advisable to do bodybuilding if you cycle. Discover our sample programs.<\/p>","protected":false},"author":11,"featured_media":18813,"comment_status":"closed","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_acf_changed":false,"_jetpack_newsletter_access":"","_jetpack_dont_email_post_to_subs":false,"_jetpack_newsletter_tier_id":0,"_jetpack_memberships_contains_paywalled_content":false,"_jetpack_feature_clip_id":0,"_jetpack_memberships_contains_paid_content":false,"footnotes":"","jetpack_post_was_ever_published":false},"categories":[13],"tags":[],"class_list":["post-18803","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-conseils-pour-debuter"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.2 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Programme musculation cyclisme : exercices et plans<\/title>\n<meta name=\"description\" content=\"Squats, fentes, gainage : d\u00e9couvrez les meilleurs exercices de 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