[{"data":1,"prerenderedAt":1699},["ShallowReactive",2],{"listing-index":3,"blog-en-comment-preparer-son-premier-trail":191,"blog-related-en-comment-preparer-son-premier-trail":486},{"minEvents":4,"indexable":5,"stats":174},5,{"sport":6,"format":14,"country":49,"region":63,"department":77},[7,8,9,10,11,12,13],"cycling","fun_run","other","running","trail","triathlon","walking",[15,16,17,18,19,20,21,22,23,24,25,26,27,28,29,30,31,32,33,34,35,36,37,38,39,40,41,42,43,44,45,46,47,48],"cycling/cyclosportive","cycling/gravel","cycling/mtb","fun_run/color_run","fun_run/fun_run_other","fun_run/hyrox","fun_run/night_run","fun_run/obstacle_race","other/canicross","other/raid","running/10k","running/5k","running/cross_country","running/half_marathon","running/marathon","running/running_other","running/ultra","trail/trail_l","trail/trail_m","trail/trail_s","trail/trail_xl","trail/trail_xs","triathlon/aquathlon","triathlon/du_m","triathlon/du_s","triathlon/du_xs","triathlon/swimrun","triathlon/tri_l","triathlon/tri_m","triathlon/tri_s","triathlon/tri_xl","triathlon/tri_xs","walking/hiking","walking/nordic_walking",[50,51,52,53,54,55,56,57,58,59,60,61,62],"australia","austria","belgium","canada","france","germany","italy","netherlands","new-zealand","spain","switzerland","united-kingdom","united-states",[64,65,66,67,68,69,70,71,72,73,74,75,76],"auvergne-rhone-alpes","bourgogne-franche-comte","bretagne","centre-val-de-loire","corse","grand-est","hauts-de-france","ile-de-france","normandie","nouvelle-aquitaine","occitanie","pays-de-la-loire","provence-alpes-cote-d-azur",[78,79,80,81,82,83,84,85,86,87,88,89,90,91,92,93,94,95,96,97,98,99,100,101,102,103,104,105,106,107,108,109,110,111,112,113,114,115,116,117,118,119,120,121,122,123,124,125,126,127,128,129,130,131,132,133,134,135,136,137,138,139,140,141,142,143,144,145,146,147,148,149,150,151,152,153,154,155,156,157,158,159,160,161,162,163,164,165,166,167,168,169,170,171,172,173],"ain","aisne","allier","alpes-de-haute-provence","alpes-maritimes","ardeche","ardennes","ariege","aube","aude","aveyron","bas-rhin","bouches-du-rhone","calvados","cantal","charente","charente-maritime","cher","correze","corse-du-sud","cote-d-or","cotes-d-armor","creuse","deux-sevres","dordogne","doubs","drome","essonne","eure","eure-et-loir","finistere","gard","gers","gironde","haut-rhin","haute-corse","haute-garonne","haute-loire","haute-marne","haute-saone","haute-savoie","haute-vienne","hautes-alpes","hautes-pyrenees","hauts-de-seine","herault","ille-et-vilaine","indre","indre-et-loire","isere","jura","landes","loir-et-cher","loire","loire-atlantique","loiret","lot","lot-et-garonne","lozere","maine-et-loire","manche","marne","mayenne","meurthe-et-moselle","meuse","morbihan","moselle","nievre","nord","oise","orne","paris","pas-de-calais","puy-de-dome","pyrenees-atlantiques","pyrenees-orientales","rhone","saone-et-loire","sarthe","savoie","seine-et-marne","seine-maritime","seine-saint-denis","somme","tarn","tarn-et-garonne","territoire-de-belfort","val-d-oise","val-de-marne","var","vaucluse","vendee","vienne","vosges","yonne","yvelines",{"upcoming":175,"countries":176,"byCountry":177},35248,13,{"austria":178,"australia":179,"belgium":180,"canada":181,"switzerland":182,"germany":183,"spain":184,"france":185,"united-kingdom":186,"italy":187,"netherlands":188,"new-zealand":189,"united-states":190},248,633,235,307,534,1722,4805,10126,2300,880,716,312,12429,{"article":192,"translated":485},{"id":193,"title":194,"audiences":195,"author":197,"body":198,"cta":466,"date":467,"description":468,"extension":469,"image":470,"meta":471,"navigation":472,"path":473,"relatedPages":474,"seo":476,"stem":477,"tags":478,"updated":483,"__hash__":484},"blog/blog/comment-preparer-son-premier-trail.md","Comment préparer son premier trail : guide complet pour débutants",[196],"participant","Raceup Team",{"type":199,"value":200,"toc":442},"minimark",[201,206,210,214,217,234,241,245,250,261,265,276,280,291,295,306,310,314,317,328,332,335,339,350,354,358,369,373,384,388,391,418,422,436,439],[202,203,205],"h2",{"id":204},"se-lancer-dans-le-trail-une-aventure-accessible-à-tous","Se lancer dans le trail : une aventure accessible à tous",[207,208,209],"p",{},"Le trail running attire de plus en plus de coureurs en quête de nature et de dépassement de soi. Contrairement aux idées reçues, cette discipline n'est pas réservée aux athlètes confirmés. Avec une bonne préparation, tout le monde peut découvrir les joies de la course en pleine nature.",[202,211,213],{"id":212},"choisir-sa-première-course","Choisir sa première course",[207,215,216],{},"Pour débuter, privilégiez une distance raisonnable :",[218,219,220,228,231],"ul",{},[221,222,223,227],"li",{},[224,225,226],"strong",{},"10-15 km"," avec un dénivelé modéré (300-500 m D+)",[221,229,230],{},"Un parcours dans une région que vous connaissez",[221,232,233],{},"Une course bien organisée avec ravitaillements réguliers",[235,236,238],"callout",{"type":237},"tip",[207,239,240],{},"Consultez le calendrier des événements sur RaceUp pour trouver un trail adapté à votre niveau près de chez vous.",[202,242,244],{"id":243},"plan-dentraînement-sur-8-semaines","Plan d'entraînement sur 8 semaines",[246,247,249],"h3",{"id":248},"semaines-1-2-construire-les-bases","Semaines 1-2 : Construire les bases",[218,251,252,255,258],{},[221,253,254],{},"3 sorties par semaine de 30-45 minutes",[221,256,257],{},"Alternez course et marche",[221,259,260],{},"Intégrez une sortie sur terrain vallonné",[246,262,264],{"id":263},"semaines-3-4-augmenter-progressivement","Semaines 3-4 : Augmenter progressivement",[218,266,267,270,273],{},[221,268,269],{},"Passez à 4 sorties hebdomadaires",[221,271,272],{},"Une sortie longue de 1h à 1h15",[221,274,275],{},"Travaillez les côtes 1 fois par semaine",[246,277,279],{"id":278},"semaines-5-6-spécificité-trail","Semaines 5-6 : Spécificité trail",[218,281,282,285,288],{},[221,283,284],{},"Sorties en terrain naturel majoritaires",[221,286,287],{},"Pratiquez la descente technique",[221,289,290],{},"Simulez les conditions de course",[246,292,294],{"id":293},"semaines-7-8-affûtage","Semaines 7-8 : Affûtage",[218,296,297,300,303],{},[221,298,299],{},"Réduisez le volume de 30%",[221,301,302],{},"Gardez l'intensité",[221,304,305],{},"Reposez-vous les 3 derniers jours",[202,307,309],{"id":308},"léquipement-indispensable","L'équipement indispensable",[246,311,313],{"id":312},"chaussures-de-trail","Chaussures de trail",[207,315,316],{},"L'investissement le plus important. Choisissez des chaussures avec :",[218,318,319,322,325],{},[221,320,321],{},"Un bon amorti",[221,323,324],{},"Une semelle crantée pour l'accroche",[221,326,327],{},"Un maintien adapté à votre foulée",[246,329,331],{"id":330},"le-sac-dhydratation","Le sac d'hydratation",[207,333,334],{},"Même sur 15 km, emportez de l'eau. Un gilet de trail de 5L suffit pour débuter.",[246,336,338],{"id":337},"vêtements-techniques","Vêtements techniques",[218,340,341,344,347],{},[221,342,343],{},"Couche respirante près du corps",[221,345,346],{},"Veste coupe-vent compacte",[221,348,349],{},"Buff ou casquette selon la météo",[202,351,353],{"id":352},"nutrition-et-hydratation","Nutrition et hydratation",[246,355,357],{"id":356},"avant-la-course","Avant la course",[218,359,360,363,366],{},[221,361,362],{},"Repas léger 3h avant le départ",[221,364,365],{},"Hydratez-vous bien la veille",[221,367,368],{},"Évitez les aliments nouveaux",[246,370,372],{"id":371},"pendant-leffort","Pendant l'effort",[218,374,375,378,381],{},[221,376,377],{},"Buvez régulièrement par petites gorgées",[221,379,380],{},"1 gel ou barre énergétique toutes les 45 minutes",[221,382,383],{},"Profitez des ravitaillements",[202,385,387],{"id":386},"le-mental-votre-meilleur-allié","Le mental : votre meilleur allié",[207,389,390],{},"Le trail est autant mental que physique. Quelques astuces :",[392,393,394,400,406,412],"ol",{},[221,395,396,399],{},[224,397,398],{},"Découpez la course"," en sections",[221,401,402,405],{},[224,403,404],{},"Marchez dans les montées"," sans culpabiliser",[221,407,408,411],{},[224,409,410],{},"Profitez des paysages"," - vous n'êtes pas là que pour la performance",[221,413,414,417],{},[224,415,416],{},"Encouragez les autres"," coureurs",[202,419,421],{"id":420},"le-jour-j-nos-derniers-conseils","Le jour J : nos derniers conseils",[218,423,424,427,430,433],{},[221,425,426],{},"Arrivez 1h30 avant le départ",[221,428,429],{},"Récupérez votre dossard sereinement",[221,431,432],{},"Échauffez-vous légèrement",[221,434,435],{},"Partez prudemment, finissez fort",[437,438],"hr",{},[207,440,441],{},"Le trail running est une formidable porte d'entrée vers le dépassement de soi et la découverte de paysages exceptionnels. N'attendez plus pour vous inscrire à votre première aventure !",{"title":443,"searchDepth":444,"depth":444,"links":445},"",2,[446,447,448,455,460,464,465],{"id":204,"depth":444,"text":205},{"id":212,"depth":444,"text":213},{"id":243,"depth":444,"text":244,"children":449},[450,452,453,454],{"id":248,"depth":451,"text":249},3,{"id":263,"depth":451,"text":264},{"id":278,"depth":451,"text":279},{"id":293,"depth":451,"text":294},{"id":308,"depth":444,"text":309,"children":456},[457,458,459],{"id":312,"depth":451,"text":313},{"id":330,"depth":451,"text":331},{"id":337,"depth":451,"text":338},{"id":352,"depth":444,"text":353,"children":461},[462,463],{"id":356,"depth":451,"text":357},{"id":371,"depth":451,"text":372},{"id":386,"depth":444,"text":387},{"id":420,"depth":444,"text":421},"CtaParticipant","2025-12-15","Découvrez tous les conseils essentiels pour réussir votre premier trail running. Entraînement, équipement, nutrition et mental : le guide ultime pour franchir la ligne d'arrivée.","md","https://images.unsplash.com/photo-1699959381686-2bb76f9a64c7?w=1200&h=630&fit=crop",{},true,"/blog/comment-preparer-son-premier-trail",[475],"/events",{"title":194,"description":468},"blog/comment-preparer-son-premier-trail",[11,479,480,481,482],"débutant","préparation","entraînement","conseils",null,"z0KOiyah4gLXG0y3h_GLoMmeSENH7wkNBsbj8qOAYec",false,[487,915,1165],{"id":488,"title":489,"audiences":490,"author":197,"body":491,"cta":466,"date":903,"description":904,"extension":469,"image":905,"meta":906,"navigation":472,"path":907,"relatedPages":908,"seo":910,"stem":911,"tags":912,"updated":483,"__hash__":914},"blogEn/blog-en/allure-vma-objectif.md","Which pace for which VMA and which goal?",[196],{"type":199,"value":492,"toc":895},[493,497,503,510,514,546,549,553,556,756,760,763,847,858,862,873,877],[202,494,496],{"id":495},"vma-the-starting-point-for-every-pace","VMA, the starting point for every pace",[207,498,499,502],{},[224,500,501],{},"VMA"," (maximal aerobic speed, close to the vVO2max used in English-speaking countries) is the speed at which your oxygen uptake reaches its ceiling. You can only hold it for 4 to 7 minutes, but it is the reference for every other pace, expressed as a percentage of VMA.",[207,504,505,506,509],{},"A simple way to estimate it: ",[224,507,508],{},"the half-Cooper test",". After a good warm-up, run as far as you can in 6 minutes on a track or a measured flat course. The distance in metres divided by 100 gives your VMA in km/h (1,500 m in 6 minutes = 15 km/h).",[202,511,513],{"id":512},"training-zones-easy-first-threshold-second-threshold-vma","Training zones: easy, first threshold, second threshold, VMA",[218,515,516,522,528,534,540],{},[221,517,518,521],{},[224,519,520],{},"Easy running (60 to 70% of VMA)",": the pace at which you can hold a conversation. It makes up 70 to 80% of your training volume.",[221,523,524,527],{},[224,525,526],{},"First threshold, VT1 (around 70 to 75% of VMA)",": your breathing starts to pick up. Below it, you can keep going for hours.",[221,529,530,533],{},[224,531,532],{},"Marathon pace (75 to 85% of VMA)",": between the two thresholds, depending on your level and endurance.",[221,535,536,539],{},[224,537,538],{},"Second threshold, VT2 (around 85 to 90% of VMA)",": beyond it, lactate builds up quickly. Half marathon and 10K paces sit on either side of this threshold.",[221,541,542,545],{},[224,543,544],{},"VMA (95 to 100%)",": short interval sessions (30/30, 200 m, 400 m).",[207,547,548],{},"Exact thresholds are measured in a lab (exercise test with gas analysis); the percentages above are average guidelines.",[202,550,552],{"id":551},"pace-chart-for-your-vma","Pace chart for your VMA",[207,554,555],{},"Paces in minutes per kilometre:",[557,558,559,583],"table",{},[560,561,562],"thead",{},[563,564,565,568,571,574,577,580],"tr",{},[566,567,501],"th",{},[566,569,570],{},"Easy (65%)",[566,572,573],{},"Marathon (80%)",[566,575,576],{},"Half (85%)",[566,578,579],{},"10K (90%)",[566,581,582],{},"VMA (100%)",[584,585,586,607,627,647,666,685,703,720,740],"tbody",{},[563,587,588,592,595,598,601,604],{},[589,590,591],"td",{},"12 km/h",[589,593,594],{},"7:42",[589,596,597],{},"6:15",[589,599,600],{},"5:53",[589,602,603],{},"5:33",[589,605,606],{},"5:00",[563,608,609,612,615,618,621,624],{},[589,610,611],{},"13 km/h",[589,613,614],{},"7:06",[589,616,617],{},"5:46",[589,619,620],{},"5:26",[589,622,623],{},"5:08",[589,625,626],{},"4:37",[563,628,629,632,635,638,641,644],{},[589,630,631],{},"14 km/h",[589,633,634],{},"6:36",[589,636,637],{},"5:21",[589,639,640],{},"5:03",[589,642,643],{},"4:46",[589,645,646],{},"4:17",[563,648,649,652,655,657,660,663],{},[589,650,651],{},"15 km/h",[589,653,654],{},"6:09",[589,656,606],{},[589,658,659],{},"4:42",[589,661,662],{},"4:27",[589,664,665],{},"4:00",[563,667,668,671,673,676,679,682],{},[589,669,670],{},"16 km/h",[589,672,617],{},[589,674,675],{},"4:41",[589,677,678],{},"4:25",[589,680,681],{},"4:10",[589,683,684],{},"3:45",[563,686,687,690,692,694,697,700],{},[589,688,689],{},"17 km/h",[589,691,620],{},[589,693,678],{},[589,695,696],{},"4:09",[589,698,699],{},"3:55",[589,701,702],{},"3:32",[563,704,705,708,710,712,714,717],{},[589,706,707],{},"18 km/h",[589,709,623],{},[589,711,681],{},[589,713,699],{},[589,715,716],{},"3:42",[589,718,719],{},"3:20",[563,721,722,725,728,731,734,737],{},[589,723,724],{},"19 km/h",[589,726,727],{},"4:51",[589,729,730],{},"3:57",[589,732,733],{},"3:43",[589,735,736],{},"3:31",[589,738,739],{},"3:09",[563,741,742,745,747,749,751,753],{},[589,743,744],{},"20 km/h",[589,746,626],{},[589,748,684],{},[589,750,702],{},[589,752,719],{},[589,754,755],{},"3:00",[202,757,759],{"id":758},"which-goal-for-which-vma","Which goal for which VMA?",[207,761,762],{},"Applying these percentages gives the following theoretical times:",[557,764,765,780],{},[560,766,767],{},[563,768,769,771,774,777],{},[566,770,501],{},[566,772,773],{},"10K",[566,775,776],{},"Half marathon",[566,778,779],{},"Marathon",[584,781,782,795,808,821,834],{},[563,783,784,786,789,792],{},[589,785,591],{},[589,787,788],{},"55:33",[589,790,791],{},"2:04:06",[589,793,794],{},"4:23:43",[563,796,797,799,802,805],{},[589,798,631],{},[589,800,801],{},"47:37",[589,803,804],{},"1:46:22",[589,806,807],{},"3:46:03",[563,809,810,812,815,818],{},[589,811,670],{},[589,813,814],{},"41:40",[589,816,817],{},"1:33:05",[589,819,820],{},"3:17:47",[563,822,823,825,828,831],{},[589,824,707],{},[589,826,827],{},"37:02",[589,829,830],{},"1:22:44",[589,832,833],{},"2:55:49",[563,835,836,838,841,844],{},[589,837,744],{},[589,839,840],{},"33:20",[589,842,843],{},"1:14:28",[589,845,846],{},"2:38:14",[207,848,849,850,857],{},"These times assume training suited to the distance. A runner with less endurance will hold a lower percentage over the half and full marathon; a well-trained runner, a higher one. To turn any pace into split times, ",[851,852,856],"a",{"href":853,"rel":854},"https://runometry.com/en/tools/pace-chart",[855],"nofollow","Runometry's running pace chart"," calculates everything to the second.",[202,859,861],{"id":860},"using-these-paces-well","Using these paces well",[218,863,864,867,870],{},[221,865,866],{},"Retest your VMA every 2 to 3 months: it improves quickly when you start running.",[221,868,869],{},"Don't run your easy runs too fast: it is the most common mistake, and it keeps you from recovering for your sessions.",[221,871,872],{},"On a trail, think in effort and heart rate rather than pace: elevation changes everything.",[202,874,876],{"id":875},"choose-your-goal","Choose your goal",[207,878,879,880,884,885,889,890,894],{},"Once you know your VMA, pick a race 8 to 12 weeks away: upcoming ",[851,881,883],{"href":882},"/en/events/running/10k","10K races",", ",[851,886,888],{"href":887},"/en/events/running/half_marathon","half marathons"," or ",[851,891,893],{"href":892},"/en/events/running/marathon","marathons",".",{"title":443,"searchDepth":444,"depth":444,"links":896},[897,898,899,900,901,902],{"id":495,"depth":444,"text":496},{"id":512,"depth":444,"text":513},{"id":551,"depth":444,"text":552},{"id":758,"depth":444,"text":759},{"id":860,"depth":444,"text":861},{"id":875,"depth":444,"text":876},"2026-10-07","VMA, first and second thresholds, easy running: training zones explained simply, with the pace chart for your VMA, from easy runs to 10K.","https://images.unsplash.com/photo-1734574226134-9f0f07e62407?w=1200&h=630&fit=crop",{},"/blog/allure-vma-objectif",[909],"/events/running",{"title":489,"description":904},"blog-en/allure-vma-objectif",[10,481,913,480],"performance","aSrZ2sSFe814yUwhBxFPBS5Wj_PVRygRDQZNfxFdX-c",{"id":916,"title":917,"audiences":918,"author":197,"body":919,"cta":466,"date":1153,"description":1154,"extension":469,"image":1155,"meta":1156,"navigation":472,"path":1157,"relatedPages":1158,"seo":1160,"stem":1161,"tags":1162,"updated":483,"__hash__":1164},"blogEn/blog-en/estimer-temps-course.md","Predict your race time: from 10K to marathon",[196],{"type":199,"value":920,"toc":1145},[921,925,928,932,935,940,943,947,1035,1044,1048,1068,1072,1079,1129,1132,1136],[202,922,924],{"id":923},"start-from-a-real-result","Start from a real result",[207,926,927],{},"The best estimate starts from a recent race (less than two months old), run all out, on a flat course. A 10K is ideal: long enough to reflect endurance, short enough to be raced often.",[202,929,931],{"id":930},"riegels-formula","Riegel's formula",[207,933,934],{},"Published by engineer Peter Riegel in 1977, it is still the reference:",[207,936,937],{},[224,938,939],{},"T2 = T1 × (D2 / D1)^1.06",[207,941,942],{},"T1 is your time over distance D1, T2 the estimated time over distance D2. The 1.06 exponent reflects the natural slowdown as distance grows.",[202,944,946],{"id":945},"examples-from-a-10k","Examples from a 10K",[557,948,949,963],{},[560,950,951],{},[563,952,953,956,959,961],{},[566,954,955],{},"10K time",[566,957,958],{},"5K",[566,960,776],{},[566,962,779],{},[584,964,965,979,993,1007,1021],{},[563,966,967,970,973,976],{},[589,968,969],{},"40:00",[589,971,972],{},"19:11",[589,974,975],{},"1:28:15",[589,977,978],{},"3:04:00",[563,980,981,984,987,990],{},[589,982,983],{},"45:00",[589,985,986],{},"21:35",[589,988,989],{},"1:39:17",[589,991,992],{},"3:27:01",[563,994,995,998,1001,1004],{},[589,996,997],{},"50:00",[589,999,1000],{},"23:59",[589,1002,1003],{},"1:50:19",[589,1005,1006],{},"3:50:01",[563,1008,1009,1012,1015,1018],{},[589,1010,1011],{},"55:00",[589,1013,1014],{},"26:23",[589,1016,1017],{},"2:01:21",[589,1019,1020],{},"4:13:01",[563,1022,1023,1026,1029,1032],{},[589,1024,1025],{},"1:00:00",[589,1027,1028],{},"28:47",[589,1030,1031],{},"2:12:23",[589,1033,1034],{},"4:36:01",[207,1036,1037,1038,1043],{},"To work from any distance, ",[851,1039,1042],{"href":1040,"rel":1041},"https://runometry.com/en/tools/race-time-predictor",[855],"Runometry's race time predictor"," applies the formula and gives the pace to hold.",[202,1045,1047],{"id":1046},"the-limits-of-the-estimate","The limits of the estimate",[218,1049,1050,1056,1062],{},[221,1051,1052,1055],{},[224,1053,1054],{},"The marathon is often overestimated",": the formula assumes training suited to the distance. Without regular long runs (2 hours or more), add 5 to 10%.",[221,1057,1058,1061],{},[224,1059,1060],{},"Elevation and heat"," are not taken into account: a hilly course or a summer race easily costs several minutes.",[221,1063,1064,1067],{},[224,1065,1066],{},"Trail running"," does not fit this calculation: time depends mostly on elevation and terrain.",[202,1069,1071],{"id":1070},"an-estimate-not-an-individual-prediction","An estimate, not an individual prediction",[207,1073,1074,1075,1078],{},"Formulas like Riegel's describe an ",[224,1076,1077],{},"average"," observed across many runners. For a single person, the gap can be large, because many other factors come into play:",[218,1080,1081,1087,1093,1099,1105,1111,1117,1123],{},[221,1082,1083,1086],{},[224,1084,1085],{},"Running economy",": at the same speed, some runners use less energy thanks to their stride, their weight or their gear.",[221,1088,1089,1092],{},[224,1090,1091],{},"The ability to hold a high percentage of your thresholds",": two runners with the same VMA (maximal aerobic speed) will not hold the same share of it, or of their second threshold, over a half or a full marathon. Endurance can be trained, and it makes the difference over long distances.",[221,1094,1095,1098],{},[224,1096,1097],{},"Mindset",": handling the discomfort of the final kilometres matters as much as fitness.",[221,1100,1101,1104],{},[224,1102,1103],{},"Race-day condition",": sleep over the previous nights, fatigue, a minor illness, stress.",[221,1106,1107,1110],{},[224,1108,1109],{},"Nutrition",": glycogen stores before the race and fuelling during it, decisive beyond 90 minutes.",[221,1112,1113,1116],{},[224,1114,1115],{},"Course profile",": changes of pace, turns, climbs and descents.",[221,1118,1119,1122],{},[224,1120,1121],{},"Weather",": heat, humidity and wind can cost several minutes.",[221,1124,1125,1128],{},[224,1126,1127],{},"On trails",": terrain technicality (rocks, roots, mud) and elevation make these formulas unusable.",[207,1130,1131],{},"So treat the estimate as a ballpark figure, to compare with how you feel in training.",[202,1133,1135],{"id":1134},"turn-the-estimate-into-a-goal","Turn the estimate into a goal",[207,1137,1138,1139,1142,1143,894],{},"Use the estimate as the upper end of your range, then set a slightly more cautious goal for your first race over the distance. All that is left is choosing the date: ",[851,1140,1141],{"href":892},"upcoming marathons"," and ",[851,1144,888],{"href":887},{"title":443,"searchDepth":444,"depth":444,"links":1146},[1147,1148,1149,1150,1151,1152],{"id":923,"depth":444,"text":924},{"id":930,"depth":444,"text":931},{"id":945,"depth":444,"text":946},{"id":1046,"depth":444,"text":1047},{"id":1070,"depth":444,"text":1071},{"id":1134,"depth":444,"text":1135},"2026-10-05","Estimate your time over another distance from a recent result with Riegel's formula. Worked examples from 5K to marathon, and the limits of the estimate.","https://images.unsplash.com/photo-1613937222253-d1a4a773b521?w=1200&h=630&fit=crop",{},"/blog/estimer-temps-course",[1159],"/events/running/marathon",{"title":917,"description":1154},"blog-en/estimer-temps-course",[10,1163,480,913],"marathon","qxeNNOlueqUAoA6-eFLOTK9SmdBuL_ud36TUjqE21Rg",{"id":1166,"title":1167,"audiences":1168,"author":197,"body":1169,"cta":466,"date":1684,"description":1685,"extension":469,"image":1686,"meta":1687,"navigation":472,"path":1688,"relatedPages":1689,"seo":1691,"stem":1692,"tags":1693,"updated":483,"__hash__":1698},"blog/blog/meilleures-marques-velos-gravel-2026.md","Meilleures marques de vélos gravel en 2026 : le meilleur rapport qualité prix pour débuter",[196],{"type":199,"value":1170,"toc":1662},[1171,1175,1178,1181,1188,1195,1197,1201,1205,1208,1213,1227,1232,1240,1246,1252,1254,1258,1269,1273,1287,1291,1302,1307,1311,1313,1317,1324,1328,1339,1343,1354,1359,1364,1366,1370,1459,1465,1467,1471,1477,1481,1484,1488,1491,1495,1498,1502,1505,1518,1520,1524,1528,1535,1540,1544,1558,1565,1569,1575,1578,1582,1585,1605,1607,1611,1618,1621,1644,1651],[202,1172,1174],{"id":1173},"vélo-gravel-en-2026-le-choix-idéal-pour-se-lancer","Vélo gravel en 2026 : le choix idéal pour se lancer",[207,1176,1177],{},"Le gravel est devenu en quelques années le phénomène incontournable du cyclisme. Entre la liberté de la route et l'aventure des chemins, ce type de vélo séduit autant les cyclistes aguerris que les débutants qui cherchent un seul vélo capable de tout faire : sortie dominicale, bikepacking, route forestière, petite course d'aventure.",[207,1179,1180],{},"Et c'est précisément pour ça que le gravel explose. Pas besoin de deux vélos différents. Un seul suffit.",[207,1182,1183,1184,1187],{},"Mais face à la multiplication des marques et des modèles, choisir son premier ",[224,1185,1186],{},"vélo gravel"," peut vite devenir compliqué. Quel budget prévoir ? Cube, Canyon ou Rose ? Aluminium ou carbone ? GRX ou Sora ?",[207,1189,1190,1191,1194],{},"Ce guide vous aide à y voir clair pour choisir le ",[224,1192,1193],{},"meilleur gravel rapport qualité prix"," en 2026, sans vous noyer dans les fiches techniques.",[437,1196],{},[202,1198,1200],{"id":1199},"les-meilleures-marques-de-gravel-en-2026","Les meilleures marques de gravel en 2026",[246,1202,1204],{"id":1203},"cube-la-référence-accessible-pour-les-débutants","Cube — La référence accessible pour les débutants",[207,1206,1207],{},"Cube est une marque allemande qui s'est imposée comme l'une des plus populaires en Europe, et ce n'est pas un hasard. Elle propose un excellent niveau d'équipement pour un prix maîtrisé, avec une distribution large : on trouve facilement un Cube chez son vélociste local, ce qui facilite l'essai, l'achat et l'entretien.",[207,1209,1210],{},[224,1211,1212],{},"Points forts :",[218,1214,1215,1218,1221,1224],{},[221,1216,1217],{},"Très bon rapport qualité prix, surtout en entrée et milieu de gamme",[221,1219,1220],{},"Disponibilité en magasin partout en France et en Europe",[221,1222,1223],{},"Gamme gravel complète (Nuroad, Cross Race, Attain)",[221,1225,1226],{},"Service après-vente facilité par le réseau physique",[207,1228,1229],{},[224,1230,1231],{},"Points faibles :",[218,1233,1234,1237],{},[221,1235,1236],{},"Design parfois perçu comme trop \"générique\"",[221,1238,1239],{},"Composants d'entrée de gamme parfois un peu lourds",[207,1241,1242,1245],{},[224,1243,1244],{},"Pour qui ?"," Le débutant qui veut un gravel fiable, bien équipé, facile à trouver et à entretenir.",[207,1247,1248,1251],{},[224,1249,1250],{},"Rapport qualité prix :"," ★★★★★",[437,1253],{},[246,1255,1257],{"id":1256},"canyon-le-meilleur-équipement-pour-le-prix","Canyon — Le meilleur équipement pour le prix",[207,1259,1260,1261,1264,1265,1268],{},"Canyon est le pionnier de la vente directe en cyclisme. En supprimant les intermédiaires, la marque allemande propose des vélos avec des composants nettement supérieurs à budget équivalent chez un revendeur classique. Les modèles ",[224,1262,1263],{},"Grail"," et ",[224,1266,1267],{},"Grizl"," sont devenus des références dans le monde du gravel.",[207,1270,1271],{},[224,1272,1212],{},[218,1274,1275,1278,1281,1284],{},[221,1276,1277],{},"Composants premium pour le prix (souvent une gamme au-dessus des concurrents)",[221,1279,1280],{},"Design soigné et reconnaissable",[221,1282,1283],{},"Grail : géométrie unique avec cockpit double deck très apprécié",[221,1285,1286],{},"Grizl : orienté aventure et bikepacking",[207,1288,1289],{},[224,1290,1231],{},[218,1292,1293,1296,1299],{},[221,1294,1295],{},"Vente uniquement en ligne : impossible d'essayer avant d'acheter",[221,1297,1298],{},"Délais de livraison parfois longs (ruptures fréquentes sur les tailles populaires)",[221,1300,1301],{},"Entretien à trouver soi-même (pas de réseau propre)",[207,1303,1304,1306],{},[224,1305,1244],{}," Le cycliste à l'aise avec l'achat en ligne, qui veut le meilleur équipement possible pour son budget.",[207,1308,1309,1251],{},[224,1310,1250],{},[437,1312],{},[246,1314,1316],{"id":1315},"rose-le-compromis-design-et-performance","Rose — Le compromis design et performance",[207,1318,1319,1320,1323],{},"Rose est une marque allemande moins connue du grand public, mais très appréciée des cyclistes avertis. Comme Canyon, elle vend essentiellement en direct, mais avec une attention particulière au design et à la finition. Son modèle phare, le ",[224,1321,1322],{},"Backroad",", est considéré comme l'un des gravels les mieux finis de sa catégorie.",[207,1325,1326],{},[224,1327,1212],{},[218,1329,1330,1333,1336],{},[221,1331,1332],{},"Finitions et design soignés",[221,1334,1335],{},"Prix compétitifs en direct-to-consumer",[221,1337,1338],{},"Backroad : géométrie équilibrée, polyvalente route/gravel",[207,1340,1341],{},[224,1342,1231],{},[218,1344,1345,1348,1351],{},[221,1346,1347],{},"Moins accessible que Cube (pas de réseau physique)",[221,1349,1350],{},"Moins visible en France que Canyon",[221,1352,1353],{},"Gamme moins étendue",[207,1355,1356,1358],{},[224,1357,1244],{}," Le cycliste qui veut se démarquer avec un beau vélo bien fini, sans passer par une marque ultra-classique.",[207,1360,1361,1363],{},[224,1362,1250],{}," ★★★★☆",[437,1365],{},[202,1367,1369],{"id":1368},"comparatif-des-meilleurs-gravels-rapport-qualité-prix-en-2026","Comparatif des meilleurs gravels rapport qualité prix en 2026",[557,1371,1372,1391],{},[560,1373,1374],{},[563,1375,1376,1379,1382,1385,1388],{},[566,1377,1378],{},"Modèle",[566,1380,1381],{},"Prix indicatif",[566,1383,1384],{},"Transmission",[566,1386,1387],{},"Usage",[566,1389,1390],{},"Niveau",[584,1392,1393,1410,1427,1443],{},[563,1394,1395,1398,1401,1404,1407],{},[589,1396,1397],{},"Cube Nuroad Pro",[589,1399,1400],{},"~1 200 €",[589,1402,1403],{},"Shimano Sora / GRX",[589,1405,1406],{},"Route + chemins",[589,1408,1409],{},"Débutant",[563,1411,1412,1415,1418,1421,1424],{},[589,1413,1414],{},"Canyon Grail AL",[589,1416,1417],{},"~1 500 €",[589,1419,1420],{},"Shimano GRX 600",[589,1422,1423],{},"Polyvalent / compétition",[589,1425,1426],{},"Intermédiaire",[563,1428,1429,1432,1435,1437,1440],{},[589,1430,1431],{},"Canyon Grizl AL",[589,1433,1434],{},"~1 400 €",[589,1436,1420],{},[589,1438,1439],{},"Aventure / bikepacking",[589,1441,1442],{},"Débutant+",[563,1444,1445,1448,1451,1454,1457],{},[589,1446,1447],{},"Rose Backroad",[589,1449,1450],{},"~1 600 €",[589,1452,1453],{},"Shimano GRX",[589,1455,1456],{},"Route + gravel",[589,1458,1426],{},[235,1460,1462],{"type":1461},"info",[207,1463,1464],{},"Les prix sont indicatifs et peuvent varier selon les configurations et la disponibilité. Toujours vérifier sur le site officiel ou en magasin.",[437,1466],{},[202,1468,1470],{"id":1469},"pourquoi-le-cube-nuroad-pro-est-souvent-le-meilleur-choix-pour-débuter","Pourquoi le Cube Nuroad Pro est souvent le meilleur choix pour débuter",[207,1472,1473,1474,1476],{},"Parmi tous les modèles disponibles en 2026, le ",[224,1475,1397],{}," revient systématiquement dans les recommandations pour un premier gravel. Et pour de bonnes raisons.",[246,1478,1480],{"id":1479},"un-prix-qui-ne-fait-pas-peur","Un prix qui ne fait pas peur",[207,1482,1483],{},"Autour de 1 000 à 1 500 €, il se positionne dans la fourchette idéale pour un débutant : assez accessible pour ne pas prendre un risque financier énorme, assez équipé pour ne pas regretter son achat dès la première vraie sortie.",[246,1485,1487],{"id":1486},"des-composants-fiables-et-éprouvés","Des composants fiables et éprouvés",[207,1489,1490],{},"Le Nuroad Pro est généralement équipé d'une transmission Shimano (Sora ou GRX selon les configurations), réputée pour sa fiabilité et sa facilité d'entretien. Pas besoin d'un mécanicien spécialisé pour un simple réglage.",[246,1492,1494],{"id":1493},"une-vraie-polyvalence","Une vraie polyvalence",[207,1496,1497],{},"Il tient aussi bien sur une route de campagne que sur un chemin forestier ou un sentier caillouteux. C'est exactement ce qu'on attend d'un gravel : ne pas avoir à choisir son itinéraire en fonction du vélo.",[246,1499,1501],{"id":1500},"la-tranquillité-du-réseau-physique","La tranquillité du réseau physique",[207,1503,1504],{},"C'est peut-être l'argument décisif pour un débutant : on peut entrer dans un magasin Cube agréé, essayer le vélo, poser des questions à un vrai vendeur, et surtout revenir en cas de problème. Pour quelqu'un qui ne sait pas encore changer ses câbles ou régler ses freins à disque, c'est précieux.",[235,1506,1507],{"type":237},[207,1508,1509,1510,1513,1514,1517],{},"Si le Cube Nuroad Pro est un peu au-dessus de votre budget, regardez aussi le ",[224,1511,1512],{},"Cube Nuroad"," (version de base) ou le ",[224,1515,1516],{},"Cube Attain GTC"," pour une première approche gravel orientée route.",[437,1519],{},[202,1521,1523],{"id":1522},"comment-choisir-son-gravel-quand-on-débute","Comment choisir son gravel quand on débute ?",[246,1525,1527],{"id":1526},"le-budget-le-vrai-point-de-départ","Le budget : le vrai point de départ",[207,1529,1530,1531,1534],{},"Pour un premier gravel de qualité, comptez entre ",[224,1532,1533],{},"1 000 et 2 000 €",". En dessous de 1 000 €, les composants et la géométrie sont souvent trop compromis pour une vraie expérience gravel. Au-delà de 2 000 €, vous entrez dans une gamme qui demande un niveau de pratique justifiant cet investissement.",[207,1536,1537],{},[224,1538,1539],{},"Le sweet spot pour un débutant : 1 000 à 1 500 €.",[246,1541,1543],{"id":1542},"aluminium-ou-carbone","Aluminium ou carbone ?",[218,1545,1546,1552],{},[221,1547,1548,1551],{},[224,1549,1550],{},"Aluminium"," : plus lourd, mais plus solide et bien moins cher. Largement suffisant pour débuter et même pour la compétition.",[221,1553,1554,1557],{},[224,1555,1556],{},"Carbone"," : plus léger, plus confortable en vibrations, mais plus fragile aux chocs et beaucoup plus cher.",[207,1559,1560,1561,1564],{},"Pour un premier gravel, ",[224,1562,1563],{},"l'aluminium est le choix logique",". Vous progresserez plus vite en roulant qu'en ayant un cadre carbone.",[246,1566,1568],{"id":1567},"la-transmission-misez-sur-shimano-grx","La transmission : misez sur Shimano GRX",[207,1570,1571,1572,1574],{},"La gamme ",[224,1573,1453],{}," est spécifiquement conçue pour le gravel. Elle offre des développements adaptés aux terrains variés, une fiabilité reconnue et un entretien accessible. C'est le standard du marché, et pour une bonne raison.",[207,1576,1577],{},"Évitez les transmissions inconnues ou d'entrée de gamme bas de marché : c'est souvent là que les économies se font… et se payent ensuite.",[246,1579,1581],{"id":1580},"quel-usage-principal","Quel usage principal ?",[207,1583,1584],{},"Avant d'acheter, posez-vous la question :",[218,1586,1587,1593,1599],{},[221,1588,1589,1592],{},[224,1590,1591],{},"Balades et sorties plaisir"," : un gravel orienté confort (Cube Nuroad, Grizl) suffit largement",[221,1594,1595,1598],{},[224,1596,1597],{},"Bikepacking"," : privilégiez les points d'ancrage pour les sacoches (Canyon Grizl, Rose Backroad)",[221,1600,1601,1604],{},[224,1602,1603],{},"Performance et petites compétitions"," : le Canyon Grail ou le Rose Backroad seront plus adaptés",[437,1606],{},[202,1608,1610],{"id":1609},"conclusion-quel-gravel-choisir-en-2026","Conclusion : quel gravel choisir en 2026 ?",[207,1612,1613,1614,1617],{},"Le marché du ",[224,1615,1616],{},"gravel 2026"," est riche, et c'est une bonne nouvelle pour les débutants : il y a un excellent vélo pour chaque profil et chaque budget.",[207,1619,1620],{},"Pour résumer :",[218,1622,1623,1630,1637],{},[221,1624,1625,1626,1629],{},"🟦 ",[224,1627,1628],{},"Cube"," = meilleur rapport qualité prix, le plus accessible, idéal pour débuter sans risque",[221,1631,1632,1633,1636],{},"🟧 ",[224,1634,1635],{},"Canyon"," = meilleur équipement pour le prix, mais vente uniquement en ligne",[221,1638,1639,1640,1643],{},"🟥 ",[224,1641,1642],{},"Rose"," = bon compromis design et performance, pour ceux qui veulent se démarquer",[207,1645,1646,1647,1650],{},"Quel que soit votre choix, le plus important reste de ",[224,1648,1649],{},"pédaler",". Et pour ça, il faut des événements gravel à mettre dans l'agenda.",[207,1652,1653,1654,1661],{},"👉 Découvrez toutes les courses et événements gravel disponibles près de chez vous sur ",[224,1655,1656],{},[851,1657,1660],{"href":1658,"rel":1659},"https://raceup.org",[855],"RaceUp"," — la plateforme qui regroupe des centaines d'événements cyclisme, gravel et aventure à travers la France et l'Europe.",{"title":443,"searchDepth":444,"depth":444,"links":1663},[1664,1665,1670,1671,1677,1683],{"id":1173,"depth":444,"text":1174},{"id":1199,"depth":444,"text":1200,"children":1666},[1667,1668,1669],{"id":1203,"depth":451,"text":1204},{"id":1256,"depth":451,"text":1257},{"id":1315,"depth":451,"text":1316},{"id":1368,"depth":444,"text":1369},{"id":1469,"depth":444,"text":1470,"children":1672},[1673,1674,1675,1676],{"id":1479,"depth":451,"text":1480},{"id":1486,"depth":451,"text":1487},{"id":1493,"depth":451,"text":1494},{"id":1500,"depth":451,"text":1501},{"id":1522,"depth":444,"text":1523,"children":1678},[1679,1680,1681,1682],{"id":1526,"depth":451,"text":1527},{"id":1542,"depth":451,"text":1543},{"id":1567,"depth":451,"text":1568},{"id":1580,"depth":451,"text":1581},{"id":1609,"depth":444,"text":1610},"2026-03-18","Cube, Canyon, Rose... Quel gravel choisir en 2026 quand on débute ? Notre comparatif complet pour trouver le meilleur rapport qualité prix et se lancer sereinement dans le gravel.","https://images.unsplash.com/photo-1734976171158-0758b346bd36?q=80&w=2070&auto=format&fit=crop",{},"/blog/meilleures-marques-velos-gravel-2026",[475,1690],"/start",{"title":1167,"description":1685},"blog/meilleures-marques-velos-gravel-2026",[1694,1695,1696,1697,479],"gravel","cyclisme","équipement","comparatif","hdVlSK2aqld_5HZlVBT4dzWFEree_Ry58xTufnCt4S0",1791359324229]