{"id":1762847187,"date":"2026-04-06T07:06:53","date_gmt":"2026-04-06T07:06:53","guid":{"rendered":"https:\/\/www.veloexotique.fr\/?page_id=1762847187"},"modified":"2026-04-06T07:09:46","modified_gmt":"2026-04-06T07:09:46","slug":"training-plans","status":"publish","type":"page","link":"https:\/\/www.veloexotique.fr\/en\/plans-entrainement\/","title":{"rendered":"Road Cycling Training Plans: 50km &amp; 100km"},"content":{"rendered":"<div class=\"et_pb_section_0 et_pb_section et_section_regular et_flex_section\">\n<div class=\"et_pb_row_0 et_pb_row et_flex_row\">\n<div class=\"et_pb_column_0 et_pb_column et-last-child et_flex_column et_pb_css_mix_blend_mode_passthrough et_flex_column_24_24 et_flex_column_24_24_tablet et_flex_column_24_24_phone\">\n<div class=\"et_pb_text_0 et_pb_text et_pb_bg_layout_light et_pb_module et_flex_module\"><div class=\"et_pb_text_inner\"><h1 data-path-to-node=\"4\" style=\"text-align: center;\">Your first training plan<\/h1>\n<p>&nbsp;<\/p>\n<p data-path-to-node=\"4\">At <b data-path-to-node=\"4\" data-index-in-node=\"5\">VeloExotique<\/b>, we are convinced that bicycle optimization does not stop at choosing a pair of carbon wheels or an aero frame. True performance lies in the balance between a cutting-edge machine and a prepared cyclist. Installing an integrated cockpit or ceramic bearings only makes sense if your physical engine is capable of harnessing its potential.<\/p>\n<p data-path-to-node=\"5\">That is why we designed these training guides. Whether you are returning to training or looking to reach a new level of durability, progress relies on a rigorous methodology and scientific management of your intensity zones.<\/p>\n<p data-path-to-node=\"6\">Modern cycling training is no longer measured solely by mileage, but by the quality of the stimuli imposed on your body. By following our structured plans, you learn to work your various energy systems to transform every pedal stroke into a real performance gain.<\/p>\n<blockquote data-path-to-node=\"7\"><\/blockquote>\n<\/div><\/div>\n<\/div>\n<\/div>\n\n<div class=\"et_pb_row_1 et_pb_row et_flex_row\">\n<div class=\"et_pb_column_1 et_pb_column et-last-child et_flex_column et_pb_css_mix_blend_mode_passthrough et_flex_column_24_24 et_flex_column_24_24_tablet et_flex_column_24_24_phone\">\n<div class=\"et_pb_text_1 et_pb_text et_pb_bg_layout_light et_pb_module et_flex_module\"><div class=\"et_pb_text_inner\"><h2 data-path-to-node=\"6,0\">50 km cycling training plan: Building your base endurance<\/h2>\n<p data-path-to-node=\"3\"><strong>Base endurance: The foundation of your progression<\/strong><\/p>\n<p data-path-to-node=\"3\"><strong><\/strong><\/p>\n<p data-path-to-node=\"4\">To conquer your first 50 km, we won't be calling upon your brute strength, but rather your <b data-path-to-node=\"4\" data-index-in-node=\"103\">aerobic capacity<\/b>. At this stage, the challenge is to teach your body to optimize the use of fat as fuel and to maintain a prolonged effort without a breakdown in posture.<\/p>\n<p data-path-to-node=\"5\">This preparation plan focuses on working in <b data-path-to-node=\"5\" data-index-in-node=\"54\">Zone 2<\/b> and pedaling smoothness (cadence). By following these three weekly sessions, you build the essential physiological foundation before considering hillier terrain or longer distances. The objective is simple: conquer your first legendary milestone with perfect energy management while remaining \"comfortable\" on your machine.<\/p>\n<p data-path-to-node=\"6,1\" style=\"text-align: center;\">\"Before getting started, make sure to use our<br \/><b data-path-to-node=\"13,0\" data-index-in-node=\"49\"><a href=\"https:\/\/www.veloexotique.fr\/en\/ftp-power-zones-calculator\/\">FTP zone calculator<\/a><\/b><br \/>to correctly identify your training paces (Zone 2, Zone 3) mentioned in the plan.\"<\/p>\n<\/div><\/div>\n\n<div class=\"et_pb_row_2 et_pb_row et_pb_row_nested et_flex_row\">\n<div class=\"et_pb_column_2 et_pb_column et-last-child et_flex_column et_pb_css_mix_blend_mode_passthrough et_flex_column_24_24 et_flex_column_24_24_tablet et_flex_column_24_24_phone\">\n<div class=\"et_pb_code_0 et_pb_code et_pb_module\"><div class=\"et_pb_code_inner\"><link href=\"https:\/\/fonts.googleapis.com\/css2?family=Barlow+Condensed:wght@700;800&family=DM+Sans:wght@400;500;600&display=swap\" rel=\"stylesheet\">\n\n<style>\n\/* \u2500\u2500 COH\u00c9RENCE VELOEXOTIQUE \u2500\u2500 *\/\n.vtp-plan * { box-sizing: border-box !important; }\n.vtp-plan {\n    font-family: 'DM Sans', sans-serif;\n    --g: #1db954; --gd: #159140; --gl: #e8f8ef;\n    --bk: #0d0d0d; --wh: #fff; --gr: #f5f5f3; --gm: #e0dedd; --mu: #888;\n    --fh: 'Barlow Condensed', sans-serif;\n    max-width: 900px; margin: 20px auto;\n}\n\n\/* \u2500\u2500 CONTENEUR TABLEAU \u2500\u2500 *\/\n.vtp-table-container {\n    background: var(--wh);\n    border: 1px solid var(--gm);\n    border-radius: 12px;\n    overflow: hidden;\n    box-shadow: 0 4px 15px rgba(0,0,0,0.05);\n}\n\n.vtp-table-header {\n    background: var(--bk);\n    padding: 20px;\n    display: flex;\n    justify-content: space-between;\n    align-items: center;\n    flex-wrap: wrap; gap: 10px;\n}\n\n.vtp-plan-title {\n    color: var(--wh); margin: 0;\n    font-family: var(--fh); font-size: 24px; text-transform: uppercase;\n}\n\n.vtp-plan-badge {\n    background: var(--g); color: var(--wh);\n    padding: 4px 12px; border-radius: 20px;\n    font-family: var(--fh); font-size: 12px; font-weight: 700;\n}\n\n\/* \u2500\u2500 STRUCTURE TABLEAU \u2500\u2500 *\/\n.vtp-table {\n    width: 100%; border-collapse: collapse;\n}\n\n.vtp-table th {\n    background: var(--gr);\n    font-family: var(--fh); font-size: 13px; font-weight: 700;\n    text-transform: uppercase; color: var(--mu);\n    padding: 12px; text-align: left;\n    border-bottom: 2px solid var(--gm);\n}\n\n.vtp-table td {\n    padding: 15px 12px;\n    border-bottom: 1px solid var(--gm);\n    vertical-align: top;\n}\n\n\/* \u2500\u2500 STYLE DES S\u00c9ANCES \u2500\u2500 *\/\n.vtp-day {\n    font-family: var(--fh); font-weight: 800; font-size: 16px; color: var(--bk);\n}\n\n.vtp-session-type {\n    display: block; font-size: 11px; font-weight: 700;\n    text-transform: uppercase; margin-bottom: 5px;\n}\n\n.vtp-st-recup { color: var(--mu); }\n.vtp-st-endurance { color: #3498db; }\n.vtp-st-intervalle { color: #e67e22; }\n\n.vtp-session-desc {\n    font-size: 13px; line-height: 1.4; color: #444;\n}\n\n.vtp-intensity {\n    display: inline-block; margin-top: 8px;\n    font-size: 11px; font-weight: 600;\n    padding: 2px 6px; background: var(--gl); color: var(--gd);\n    border-radius: 4px;\n}\n\n\/* \u2500\u2500 RESPONSIVE \u2500\u2500 *\/\n@media (max-width: 600px) {\n    .vtp-table thead { display: none; }\n    .vtp-table tr { display: block; border-bottom: 2px solid var(--gm); padding: 10px 0; }\n    .vtp-table td { display: block; padding: 8px 20px; border: none; }\n    .vtp-day { font-size: 20px; border-bottom: 1px solid var(--gr); padding-bottom: 5px; margin-bottom: 10px; }\n}\n<\/style>\n\n<div class=\"vtp-plan\">\n    <div class=\"vtp-table-container\">\n        <div class=\"vtp-table-header\">\n            <h3 class=\"vtp-plan-title\">Typical Week: Goal 50 KM<\/h3>\n            <span class=\"vtp-plan-badge\">Level: Beginner<\/span>\n        <\/div>\n\n        <table class=\"vtp-table\">\n            <thead>\n                <tr>\n                    <th style=\"width: 15%;\">Day<\/th>\n                    <th style=\"width: 25%;\">Type<\/th>\n                    <th>Session &amp; Objective<\/th>\n                    <th style=\"width: 20%;\">Duration<\/th>\n                <\/tr>\n            <\/thead>\n            <tbody>\n                <tr>\n                    <td class=\"vtp-day\">LUN<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Repos<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Full recovery. Stay well hydrated.<\/td>\n                    <td>-<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">MAR<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-intervalle\">Rhythm<\/span><\/td>\n                    <td class=\"vtp-session-desc\">\n                        <strong>Leg awakening:<\/strong> 15-min warm-up + 3 x (5 min in Zone 3 \/ 2 min rest Z1). Focus on a smooth pedal stroke.\n                        <div class=\"vtp-intensity\">Zone 3<\/div>\n                    <\/td>\n                    <td>50 min<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">SEA<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Repos<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Light walking or complete rest.<\/td>\n                    <td>-<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">GAME<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-endurance\">Endurance<\/span><\/td>\n                    <td class=\"vtp-session-desc\">\n                        <strong>In-depth work:<\/strong> Ride at a conversational pace. Do not push on the climbs.\n                        <div class=\"vtp-intensity\">Zone 2<\/div>\n                    <\/td>\n                    <td>1 hour and 10 minutes<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">COME<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Repos<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Rest. Check your tire pressure.<\/td>\n                    <td>-<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">SAM<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-endurance\">Long Run<\/span><\/td>\n                    <td class=\"vtp-session-desc\">\n                        <strong>The objective:<\/strong> Increase the distance by 5km each week. This is where you build your endurance.\n                        <div class=\"vtp-intensity\">Zone 2<\/div>\n                    <\/td>\n                    <td>2h15<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">DIM<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Recovery<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Short, very easy spin to \"loosen up\" the legs after the long ride.<\/td>\n                    <td>30 min<\/td>\n                <\/tr>\n            <\/tbody>\n        <\/table>\n    <\/div>\n<\/div><\/div><\/div>\n\n<div class=\"et_pb_text_2 et_pb_text et_pb_bg_layout_light et_pb_module et_flex_module\"><div class=\"et_pb_text_inner\"><h2 data-path-to-node=\"3\"><\/h2>\n<h2 data-path-to-node=\"3\">100 km preparation: Optimizing aerobic durability<\/h2>\n<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\">Critical Endurance Optimization: The Transition to the Century<\/b><\/p>\n<p data-path-to-node=\"3\"><b data-path-to-node=\"3\" data-index-in-node=\"0\"><\/b><\/p>\n<p data-path-to-node=\"4\">Crossing the 100 km mark (the benchmark \"Gran Fondo\") marks a major transition in your progression: you are leaving behind simple athletic rides to enter the realm of ultra-endurance. At this level, performance no longer depends solely on your threshold power, but on your <b data-path-to-node=\"4\" data-index-in-node=\"301\">sustainability,<\/b> that is to say your ability to minimize the degradation of your performance after 3 or 4 hours in the saddle.<\/p>\n<p data-path-to-node=\"5\">This specific preparation plan targets the expansion of your aerobic base while introducing intensity reminders (SST\/Threshold). The physiological goal is twofold: accustom your muscle fibers to repeated fatigue and train your digestive system to assimilate carbohydrates under effort. Over this distance, gear and position management become paramount to avoid postural pain that often appears after the 70th kilometer.<\/p>\n<blockquote data-path-to-node=\"6\">\n<p data-path-to-node=\"6,0\"><b data-path-to-node=\"6,0\" data-index-in-node=\"0\">The expert's eye:<\/b> A successful 100 km is a 100 km where the power developed during the last hour is as close as possible to that of the first. To do this, the use of your<a href=\"https:\/\/www.veloexotique.fr\/en\/ftp-power-zones-calculator\/\"> <b data-path-to-node=\"6,0\" data-index-in-node=\"191\">FTP zone calculator<\/b><\/a> is essential in order not to \"burn\" your glycogen reserves too early by staying in Zone 3 for too long.<\/p>\n<\/blockquote>\n<\/div><\/div>\n\n<div class=\"et_pb_code_1 et_pb_code et_pb_module\"><div class=\"et_pb_code_inner\"><div class=\"vtp-plan\">\n    <div class=\"vtp-table-container\">\n        <div class=\"vtp-table-header\">\n            <h3 class=\"vtp-plan-title\">Typical Week: Target 100 KM<\/h3>\n            <span class=\"vtp-plan-badge\" style=\"background:#e67e22;\">Level: Intermediate<\/span>\n        <\/div>\n\n        <table class=\"vtp-table\">\n            <thead>\n                <tr>\n                    <th style=\"width: 15%;\">Day<\/th>\n                    <th style=\"width: 25%;\">Type<\/th>\n                    <th>Session &amp; Objective<\/th>\n                    <th style=\"width: 20%;\">Duration<\/th>\n                <\/tr>\n            <\/thead>\n            <tbody>\n                <tr>\n                    <td class=\"vtp-day\">LUN<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Repos<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Total rest is essential after the heavy weekend volume.<\/td>\n                    <td>-<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">MAR<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-intervalle\">Threshold<\/span><\/td>\n                    <td class=\"vtp-session-desc\">\n                        <strong>Power:<\/strong> 15' warmup + 2 x 10' in Zone 4 (sustained but controlled effort) \/ 5' recovery between the two.\n                        <div class=\"vtp-intensity\">Zone 4<\/div>\n                    <\/td>\n                    <td>1 hour and 5 minutes<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">SEA<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Repos<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Active recovery or complete rest.<\/td>\n                    <td>-<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">GAME<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-endurance\">Endurance<\/span><\/td>\n                    <td class=\"vtp-session-desc\">\n                        <strong>Rhythmic outing:<\/strong> Ride in Zone 2 with a few accelerations at the end of the climb to simulate changes in pace.\n                        <div class=\"vtp-intensity\">Zone 2-3<\/div>\n                    <\/td>\n                    <td>1 hour and 30 minutes<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">COME<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Repos<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Rest. Prepare your nutrition (bars, electrolytes) for Sunday.<\/td>\n                    <td>-<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">SAM<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-endurance\">Long Run<\/span><\/td>\n                    <td class=\"vtp-session-desc\">\n                        <strong>Land:<\/strong> Work on your base endurance. Focus on nutrition (eating every 45 min).\n                        <div class=\"vtp-intensity\">Zone 2<\/div>\n                    <\/td>\n                    <td>3:30 AM<\/td>\n                <\/tr>\n                <tr>\n                    <td class=\"vtp-day\">DIM<\/td>\n                    <td><span class=\"vtp-session-type vtp-st-recup\">Cleanup<\/span><\/td>\n                    <td class=\"vtp-session-desc\">Very quiet neighborhood tour, easy gear, to flush out toxins.<\/td>\n                    <td>45 min<\/td>\n                <\/tr>\n            <\/tbody>\n        <\/table>\n    <\/div>\n<\/div><\/div><\/div>\n\n<div class=\"et_pb_text_3 et_pb_text et_pb_bg_layout_light et_pb_module et_flex_module\"><div class=\"et_pb_text_inner\"><h2 data-path-to-node=\"3\">The 3 Golden Rules to succeed in your challenge<\/h2>\n<p data-path-to-node=\"4\"><i data-path-to-node=\"4\" data-index-in-node=\"0\">To progress without getting injured, discipline matters as much as watts.<\/i><\/p>\n<p data-path-to-node=\"5\"><b data-path-to-node=\"5\" data-index-in-node=\"0\">1. Respect Zone 2 (Fundamental Endurance)<\/b> This is the #1 beginner mistake: wanting to run too fast on every outing. Your long runs should be done at a pace where you can converse without running out of breath. This is how you teach your body to burn fat and go the distance. If you finish your \"easy\" runs exhausted, you are not going to progress, you are going to plateau.<\/p>\n<p data-path-to-node=\"6\"><b data-path-to-node=\"6\" data-index-in-node=\"0\">2. The 10% Progression Rule<\/b> The body (and especially the joints) hates sudden changes. Never increase your weekly training volume or total distance by more than 10% from one week to the next (unless you\u2019re starting from scratch \ud83d\ude09 ). Consistency always beats intensity in the long run.<\/p>\n<p data-path-to-node=\"7\"><b data-path-to-node=\"7\" data-index-in-node=\"0\">3. Rest is a workout<\/b> It is not on the bike that you become stronger, but during your sleep. The rest days indicated in the plan are <b data-path-to-node=\"7\" data-index-in-node=\"169\">mandatory<\/b>. They allow your muscle fibers to rebuild more solidly.<\/p>\n<\/div><\/div>\n\n<div class=\"et_pb_text_4 et_pb_text et_pb_bg_layout_light et_pb_module et_flex_module\"><div class=\"et_pb_text_inner\"><h2 data-path-to-node=\"9\">Hardware: Optimize your mount<\/h2>\n<p data-path-to-node=\"10\"><i data-path-to-node=\"10\" data-index-in-node=\"0\">Going from 50 km to 100 km requires a reliable and comfortable bike.<\/i><\/p>\n<ul data-path-to-node=\"11\">\n<li>\n<p data-path-to-node=\"11,0,0\"><b data-path-to-node=\"11,0,0\" data-index-in-node=\"0\">Comfort above all:<\/b> For rides over 3 hours, check your saddle comfort. A carbon saddle with 3D padding (such as those found from specialized brands) offers an unbeatable weight-to-comfort compromise.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,1,0\"><b data-path-to-node=\"11,1,0\" data-index-in-node=\"0\">Tire pressure:<\/b> Do not inflate them too much! Tires that are too hard transmit all vibrations to your body, which causes unnecessary fatigue. Use<a href=\"https:\/\/www.veloexotique.fr\/en\/bicycle-tire-pressure-calculator\/\"> our guide to finding the ideal pressure for your weight.<\/a><\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"11,2,0\"><b data-path-to-node=\"11,2,0\" data-index-in-node=\"0\">Safety and autonomy:<\/b> Always set out with two bottle cages, a saddle bag containing two inner tubes, tire levers, and a mini-pump (or CO2 cartridge). Over 100 km, a flat tire can happen quickly\u2014be prepared.<\/p>\n<\/li>\n<\/ul>\n<h2 data-path-to-node=\"13\"><\/h2>\n<h2 data-path-to-node=\"13\">Nutrition &amp; Hydration: The Cyclist's Fuel<\/h2>\n<p data-path-to-node=\"14\"><i data-path-to-node=\"14\" data-index-in-node=\"0\">The \"bonk\" is a cyclist's worst enemy. Here is how to avoid it.<\/i><\/p>\n<ul data-path-to-node=\"15\">\n<li>\n<p data-path-to-node=\"15,0,0\"><b data-path-to-node=\"15,0,0\" data-index-in-node=\"0\">Hydration:<\/b> Drink in small sips, even if you are not thirsty. The goal is to empty a 500ml bottle per hour (adjust according to the heat). For long outings, add electrolytes to compensate for the loss of mineral salts.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,1,0\"><b data-path-to-node=\"15,1,0\" data-index-in-node=\"0\">The solid (The engine runs on sugar):<\/b> For the 50 km plan, one cereal bar is enough. For the 100 km, it's crucial: eat <b data-path-to-node=\"15,1,0\" data-index-in-node=\"129\">30g to 50g of carbohydrates per hour<\/b> (banana, marzipan, energy bar) from the first hour of driving. Do not wait until you are hungry, it would already be too late.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"15,2,0\"><b data-path-to-node=\"15,2,0\" data-index-in-node=\"0\">Recovery:<\/b> Within 30 minutes of your return, consume a protein- and carbohydrate-rich snack to stop muscle catabolism and replenish your glycogen stores.<\/p>\n<\/li>\n<\/ul>\n<h3 data-path-to-node=\"17\"><\/h3>\n<h3 data-path-to-node=\"17\">Short Glossary to understand your plan<\/h3>\n<ul data-path-to-node=\"18\">\n<li>\n<p data-path-to-node=\"18,0,0\"><b data-path-to-node=\"18,0,0\" data-index-in-node=\"0\">RPM (Cadence):<\/b> The number of pedal revolutions per minute. Aim for between 85 and 90 RPM to save your muscles.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,1,0\"><b data-path-to-node=\"18,1,0\" data-index-in-node=\"0\">Zone 2 (Endurance):<\/b> Easy pace, calm breathing.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,2,0\"><b data-path-to-node=\"18,2,0\" data-index-in-node=\"0\">Zone 3 (Tempo):<\/b> Sustained effort, we're starting to sweat, speaking is more difficult.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,3,0\"><b data-path-to-node=\"18,3,0\" data-index-in-node=\"0\">Zone 4 (Threshold):<\/b> Intense effort, slight burn in the legs, maximum concentration required.<\/p>\n<\/li>\n<li>\n<p data-path-to-node=\"18,4,0\"><b data-path-to-node=\"18,4,0\" data-index-in-node=\"0\">SST (Sweet Spot):<\/b> The effective \"happy medium\" to increase your <a href=\"https:\/\/www.veloexotique.fr\/en\/ftp-power-zones-calculator\/\">FTP<\/a> without getting too tired.<\/p>\n<\/li>\n<\/ul>\n<\/div><\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>\n<\/div>","protected":false},"excerpt":{"rendered":"","protected":false},"author":1,"featured_media":1762847189,"parent":0,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-1762847187","page","type-page","status-publish","has-post-thumbnail","hentry"],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v28.6 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Plans d&#039;Entra\u00eenement V\u00e9lo Route : 50km &amp; 100km - VeloExotique.fr<\/title>\n<meta name=\"description\" content=\"Pr\u00eat \u00e0 franchir un palier ? 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