{"id":80,"date":"2014-10-23T10:00:13","date_gmt":"2014-10-23T08:00:13","guid":{"rendered":"http:\/\/www.bikilo-running.esy.es\/blog\/?p=80"},"modified":"2017-01-26T07:23:44","modified_gmt":"2017-01-26T06:23:44","slug":"como-entrenar-despues-de-una-competicion","status":"publish","type":"post","link":"https:\/\/www.bikilo-running.es\/blog\/como-entrenar-despues-de-una-competicion\/","title":{"rendered":"C\u00f3mo entrenar despu\u00e9s de una competici\u00f3n"},"content":{"rendered":"<p><a href=\"http:\/\/www.bikilo-running.esy.es\/blog\/wp-content\/uploads\/2014\/10\/entrenar-despues-competicion1.jpg\"><img loading=\"lazy\" decoding=\"async\" class=\"aligncenter wp-image-88 size-large\" src=\"http:\/\/www.bikilo-running.es\/blog\/wp-content\/uploads\/2014\/10\/entrenar-despues-competicion1-750x294.jpg\" alt=\"entrenar despu\u00e9s competici\u00f3n\" width=\"750\" height=\"294\" \/><\/a><\/p>\n<p>&nbsp;<\/p>\n<p>Una vez realizada la competici\u00f3n o carrera, surge la duda de c\u00f3mo se debe retomar la rutina de entrenamiento.<\/p>\n<p>Primero de todo <strong>habr\u00eda que discriminar entre una competici\u00f3n incluida en el plan de entrenamiento o bien una competici\u00f3n de objetivo de temporada o fin del ciclo<\/strong>.<\/p>\n<p><strong>En el primer caso<\/strong>,\u00a0 sabiendo que tenemos que seguir entrenando porque el objetivo todav\u00eda no se ha cumplido, <strong>aconsejo retomar el entrenamiento al d\u00eda siguiente<\/strong>. El d\u00eda posterior, por muy tocado que uno est\u00e9, ya sea por agujetas, \u00a0cansancio muscular o articular;\u00a0 ser\u00eda conveniente salir a trotar entre 20 \u00f3 30 minutos.\u00a0 Como he dicho, <strong>rodar muy suave acabando con una tabla de estiramientos suaves<\/strong>.\u00a0 Tambi\u00e9n se podr\u00eda sustituir por una actividad alternativa como piscina,\u00a0 bici o el\u00edptica.<!--more--><\/p>\n<p>El objetivo con este tipo de trabajo es realizar una actividad suave para activar la circulaci\u00f3n sangu\u00ednea y en la medida de lo posible limpiar los cristales de \u00e1cido l\u00e1ctico que pueda haber en los m\u00fasculos.<\/p>\n<p>El segundo d\u00eda,\u00a0 dependiendo del tipo de competici\u00f3n, o se descansa totalmente o se realiza otro entreno de rodaje, este ya un poco m\u00e1s largo y un poco m\u00e1s intenso. A partir del tercer d\u00eda, ya se puede volver a enganchar al plan introduciendo cargas duras al cuerpo. Es conveniente descansar\u00a0 48h despu\u00e9s de\u00a0 una competici\u00f3n.<\/p>\n<p><strong>En el segundo de los casos<\/strong>,\u00a0 donde coincide con el final de un ciclo y la competici\u00f3n realizada es el objetivo,\u00a0 seguir\u00eda con la misma estructura anterior.\u00a0 <strong>Es mejor descanso total el segundo d\u00eda,\u00a0 pero al d\u00eda siguiente al de la competici\u00f3n, saldr\u00eda a trotar un poco con el fin de ayudar a la recuperaci\u00f3n muscular<\/strong>. Despu\u00e9s entrar\u00eda en una etapa de varias semanas donde uno debe olvidarse de planes y obligaciones relacionadas con entrenos.\u00a0 S\u00ed que no descartar\u00eda actividades alternativas sin impacto como bici, treking, el\u00edptica, nataci\u00f3n, piragua\u2026<\/p>\n<p>Recordad estas dos frases:<\/p>\n<p>\u00ab<strong>Nunca entrenos duros antes de las 48h despu\u00e9s de una competici\u00f3n<\/strong>.\u00bb<\/p>\n<p>En caso de corredores de marat\u00f3n: \u00ab<strong>El resultado de tu siguiente marat\u00f3n depender\u00e1 de c\u00f3mo recuperes esta<\/strong>\u00ab.<\/p>\n<p>[<em>Post escrito por <a href=\"http:\/\/www.bikilo-running.es\/toni-penya.html\">Toni Pe\u00f1a<\/a><\/em>]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>&nbsp; Una vez realizada la competici&oacute;n o carrera, surge la duda de c&oacute;mo se debe retomar la rutina de entrenamiento. Primero de todo habr&iacute;a que <span class=\"ellipsis\">&hellip;<\/span> <span class=\"entry-more-link-wrapper\"><a href=\"https:\/\/www.bikilo-running.es\/blog\/como-entrenar-despues-de-una-competicion\/\" class=\"entry-more-link entry-more-link-excerpt btn btn-primary\"><span>Leer m\u00e1s<\/span><\/a><\/span><\/p>\n","protected":false},"author":1,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[12,3],"tags":[41,13,9],"class_list":["post-80","post","type-post","status-publish","format-standard","hentry","category-carrera","category-plan-entrenamiento","tag-carrera","tag-competicion","tag-entrenamiento-running"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.8 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>C\u00f3mo entrenar despu\u00e9s de una competici\u00f3n<\/title>\n<meta name=\"description\" content=\"Una vez realizada la competici\u00f3n o carrera, surge la duda de c\u00f3mo se debe retomar el plan de entrenamiento. 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