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Cómo hacer mi primer triatlón

Te sorprenderías de todo lo que puedes lograr, basta estar enfocado, preparado y tener claro que hay que ser siempre estrategas y disciplinados. Si estás convencido de hacer pronto tu primer triatlón, sigue estos tips y lógralo:

  • Lo primordial es llevar un buen plan de entrenamiento, busca alguno online o a algún equipo de entrenamiento presencial para que te guíen en el período de preparación, pre-competencia, competencia y post. ¡Es más relevante de lo que crees!
  • Para que garantices un papel digno, un buen debut y lo más importante “que lo disfrutes”. Te aconsejo empezar con la distancia sprint (750 metros de natación, 20km de bicicleta y 5km de carrera a pie); esto no es una regla, pero es una distancia que te va a dejar con ganas de seguir toda la temporada.
  • Tu preparación inicial deberá durar de 4 a 6 semanas, si ya realizas alguna actividad física (ciclismo, carrera, o natación). En caso de que inicies de cero, el entreno sería más suave, especialmente en las tres primeras semanas, y el periodo total sería de 12 a 14, dependiendo de tu forma física

como hacer mi primer triatlon

  • Si vas a aprender a nadar, considera que esto toma, si lo haces de forma intensiva, y para lograrlo en aguas abiertas, alrededor de 12 semanas.
  • Para tu 1er. evento, es importante tener en cuenta que el entrenamiento hay que hacerlo progresivo, empezando con menos kilómetros y menos tiempo de trabajo en las tres disciplinas. Así mismo, la última semana debe ser suave, de recuperación.

¡Disfruta los entrenamientos! No te obsesiones con tiempos ni marcas personales.
Lleva una alimentación correcta: carbohidratos (pasta, arroz, legumbres…) proteínas, frutas, vegetales, etcétera. No abusar de los dulces y las grasas

triatlon

Para el día del evento:

  • Equipamiento: el triatlón es un deporte caro: requieres trisuit, tenis para correr, zapatillas para la bici, gafas, casco, porta número, goggles, bidón, llantas bien infladas, etc.
  • Llegar con tiempo el día del triatlón, cuando se abre la zona de transición es ideal.
    Tener claro el orden y horario del arranque, así como la ubicación de tu bicicleta.
  • La hidratación es importantísima, tanto el día previo, horas antes y durante la carrera, especialmente los días de mucho calor. Puntualmente, y si se ha probado en algún entrenamiento previo, se puede utilizar cualquier tipo de alimento: geles, barritas…
  • Lleva una muda de ropa, de preferencia de algodón para después de tu competencia.
  • Controla tu salida, ubícate a un costado, del lado contrario a donde giras en la boya, normalmente son muchos participantes y en las primeras brazadas se pueden ocasionar golpes, inmersiones. No te agobies, no te espantes; si hay algún problema, para un momento y relájate.

Lleva un orden en la transición:
1. Quítate los goggles,
2. ponte las zapatillas,
3. toma el casco,
4. toma tu bicicleta,
5. Al terminar, deja tu bicicleta,
6. quítate el casco, ponte los tenis,
7. toma tu número y
8. llega a la meta.

triatlon2

  • Circula con mucha precaución en el ciclismo, de preferencia de tu lado derecho, utiliza la técnica que aprendiste en los entrenamientos.
  • Suaviza el ciclo de pedaleo durante los últimos dos kilómetros del ciclismo, preparando las piernas para la tercera etapa.
  • Después de dejar la bici y quitarte el casco, empieza a correr con suavidad y en progresión, si arrancamos a gran velocidad podemos ser víctimas de las dolorosos calambres o tirones. Aprovecha los avituallamientos que las organizaciones brindan.
  • Al finalizar la prueba es aconsejable hidratarse poco a poco y alimentarse durante la hora siguiente; es cuando el músculo asimila y se recupera más rápido.

¡Éxito y a Ganar!

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