Mié. May 18th, 2022

Cualquier prueba de triatlón en el nivel que sea y sin importar la distancia, requiere de un periodo de recuperación antes de volver a entrenar. Te compartimos una semana ideal después de un esfuerzo realizado.

 

En triatlón tenemos la ventaja de poder realizar micro-ciclos o sesiones post competencia con menos impacto y estrés fisiológico. El siguiente es un pequeño esquema general que se puede adaptar según el esfuerzo realizado.

Dia 1.- Normalmente, el día después de la competencia, daremos prioridad a una sesión activa sin impacto. Con esto ayudaremos a oxigenar y aceleraremos el proceso de regeneración del tejido muscular. Se sugiere una sesión de natación leve o bicicleta a ritmo suave y sin esfuerzo para aflojar las piernas.

Dia 2.- Se sugiere una sesión de fisioterapia, hidroterapia, crioterapia, sauna, masajes, estiramientos o electro estimulación. Sobre todo si la competencia ha sido de Media o larga distancia.

Dia 3.- Ya podríamos considerar en el proceso de recuperación trabajo de calidad dando prioridad a: si es corta distancia a la natación y carrera con series cortas y recuperaciones cortas. Si el esfuerzo realizado fue en larga distancia, involucrar natación y ciclismo con un trabajo de intervalos con cadencias altas de 90/100 rpm’s.

Dia 4.- Ahora podríamos perfectamente introducir el trabajo de fuerza específico en el gimnasio para la mejora de esa fuerza máxima/explosiva y prevención de lesiones, seguida de una sesión de carrera con series mayores a los 800-1000 metros.

Día 5.- En este día muchos de nosotros coincidimos en nuestras planificaciones o sesiones la Natación y/o bici trabajo de intervalos moderados introduciendo y preparando lo que se avecina en el fin de semana.

Día 6.- Salida extensa en el cual priorizamos la sesión de ciclismo puro y duro, con la opción de introducir una transición. Dependerá mucho de la distancia en la que hemos centrado nuestro objetivo para distribuir tanto el volumen como la intensidad como el tiempo en la opción de la transición.

Día 7.- Si realmente este micro ciclo lo hemos ajustado, individualizado y siempre enfocado a la recuperación, entonces este día lo podemos utilizar para dar un trote de 1 hora a ritmo ligero. Si el cansancio es demasiado, puedes optar por descansar.

En todo caso, si tienes dudas, siempre es bueno pedir consejos de los profesionales del deporte para enfocar, guiar, adaptar cualquier sesión respetando siempre el principio de la individualización.

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