Lun. May 16th, 2022

Una buena puesta a punto es imprescindible si deseas obtener el máximo provecho de tu rendimiento el día de la carrera. Hay algunas cosas que debes hacer para maximizar tus energías en la semana previa a la competencia.

Estos 8 consejos básicos son una buena guía para tu próximo “tapering”.

  1. Asegúrate de meterte en el agua.- Si puedes ir a nadar días antes de la carrera te ayudará a calmar los nervios del día de la competencia. Si la competencia es en aguas abiertas, intenta practicarlo durante esa semana en aguas abiertas.
  2. Duerme lo suficiente.- Te recomendamos al menos 8 horas de sueño la semana previa a la carrera.
  3. Reduce tu volumen de 60 a 70 por ciento.- A dos semanas del evento ya no vas a poder mejorar mucho. Debes ser feliz y responsable con el entrenamiento que has hecho y concéntrate en el tapering estas dos semanas.
  4. Manten la intensidad alta.- Intenta hacer entrenamientos de alta intensidad como intervalos, pero reduce la cantidad de repeticiones que harías normalmente. Asegúrate de no hacer ningún intervalo difícil 48 horas antes del evento.
  5. Come comidas saludables que sean fáciles de digerir.- Los jugos son una excelente manera de desarrollar tu sistema inmunológico obteniéndolo de frutas y vegetales. También ayuda en la recuperación y facilita la digestión, lo que ahorra energía.
  6. Haz algo de ejercicio 1 día antes del evento.- Para la mayoría de los atletas, no hacer nada el día antes de la carrera puede hacer que se sientan pesados ​​y perezosos el día de la carrera. Si quierse tomarte un día libre, hazlo dos días antes. Realiza un breve calentamiento de 30 minutos en bicicleta o alguna carrera ligera de 3-4 kilómetros.
  7. Haz tu entrenamiento en el campo que es similar a la carrera en la que competirás. Si se trata de una carrera montañosa, dirígete a tu lugar favorito de trail running.
  8. No lo pienses demasiado.- Simplemente hazlo lo mejor que puedas.
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  388. Sodann noch ein weiteres Foto, aufm ihr ganz wunderbar sehen könnt, was das
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