Lun. May 16th, 2022

Si deseas participar o poner a prueba tu destreza física, te presentamos algunas reglas básicas para tu primer triatlón.

El triatlón es un deporte apasionante y que vale la pena practicar.
  1. Controla las tres disciplinas.
    Javier Gómez Noya, campeón del Mundo de Triatlón, aconseja comenzar a dominar cada ejercicio que lo componen. Afirma que no es lo mismo nadar en el mar o en un lago que en una piscina, tampoco andar en bici en un camino dificultoso. De ahí que esta sea la primera regla de oro.
  2. Ponte una meta real.
    La FMTRI explica que al establecer una meta real puedes seleccionar el triatlón ideal y prepararte adecuadamente. Recuerda que la clave de entrenamiento es la consistencia y un horario establecido y respetarlo.
  3. Iniciar con distancias cortas.
    Lo mejor es empezar con un sprint, esto te ayudará a dominar las transiciones y ganar seguridad, afirma Javier Gómez.
  4. Tiempo de entrenamiento.
    La FMTRI sugiere un entrenamiento pensado para nadar 750 mts. en un tiempo de 25 a 30 minutos, completarlo con 20 kms en bici por 40 minutos o una hora. Finalmente, correr 5kms. entre 30 a 40 minutos. Con ello, lograrás terminar un sprint en poco más de una hora.
  5. Alimentación y equipo.
    Mantén una alimentación equilibrada, evita grasas saturadas y azúcares refinados. Incluye fruta, verdura y pescado azul, así como carne magra cocinado a la plancha. Hidrátate y desayuna. Deja todo tu equipo listo un día antes del entrenamiento: ropa, casco, reloj, pulsómetro, gafas, gorra y complementos. Asegúrate de que tu bicicleta esté en buen estado, indica Gómez Noya.
  6. Natación.
    Esta es la primera etapa del triatlón, por lo que vas a necesitar un traje de baño, goggles y una gorra para nadar. Lo interesante es que mantengas disciplina para entrenar de dos a tres veces a la semana.
  7. Ciclismo.
    Como medida de seguridad, es muy importante que esté en óptimas condiciones. Usa un casco para protegerte y lleva agua para hidratarte y aguantar el entrenamiento. Un tip adicional es que lleves herramientas para reparar la bici en caso de que se ponche una llanta.
  8. Carrera.
    Usa tenis cómodos y adecuado para correr. Puedes empezar trotando de 10 a 15 minutos y aumentando gradualmente y hacerlo por lo menos dos veces en la semana. Cuando hayas tomado condición, puedes variar la forma de entrenamiento. Incluye ejercicios de velocidad, aumenta la distancia y hasta combinar la carrera con un recorrido en bici, de esta manera te irás preparando.

Fuente: Salud 180

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