Inicio carrera Qué es el triatlón y cómo empezar

Qué es el triatlón y cómo empezar

Por definición, un triatlón es una carrera individual, que consiste en nadar, andar en bicicleta y correr, casi siempre en ese orden. ¿La razón? Seguridad primero. La natación es el evento más arriesgado, por lo que se completa mejor cuando el atleta está fresco. Si comparas los riesgos de lesiones de una carrera ciclista con una carrera común, las consecuencias de un contratiempo relacionado con el agotamiento son más bajas en la carrera, por lo que este evento suele ser el último.

  • La variable principal en un triatlón es la distancia de cada evento. Oficialmente, hay cuatro distancias principales: Sprint, Olympic, Half-Iron e Iron. Las distancias en un triatlón sprint pueden variar mucho, dependiendo del evento.
  • La otra variable es la ubicación. Carreras y carreras de bicicletas pueden llevarse a cabo en caminos o senderos; los eventos de natación pueden ocurrir en mar abierto – ríos, bahías, océano – y algunos eventos se llevan a cabo en piscinas. A continuación te decimos cuáles son las distancias básicas de un triatlón, pero revisa los detalles de distancia de una clase particular antes de registrarte.

CÓMO EMPEZAR

Si sabes nadar y ya haces ejercicio regularmente, estás listo para entrenar para un triatlón. La mayoría de las personas pueden pasar de aptos a triatletas en seis cortas semanas. Si estás comenzando desde tu sillón, necesitarás pasar algunos meses mejorando tu condición física, tres días a la semana de correr, nadar o andar en bicicleta, antes de comenzar tu plan de entrenamiento de triatlón de seis semanas.

Finalmente, si no puedes nadar o eres un nadador débil, toma algunas lecciones y pasa un tiempo en la piscina antes de intentar un triatlón. El nado es a menudo la parte más peligrosa y agotadora del evento, y debe intentarse solo si eres un nadador relativamente fuerte (no necesariamente rápido). Si no estás seguro de tu capacidad de natación, asegúrate de que tu primer triatlón comience en una piscina y no en aguas abiertas.

ELIGE UNA CARRERA

El primer paso en el entrenamiento para un triatlón es encontrar tu primera carrera. Usa un sitio como Trifind.com o Active.com para encontrar una carrera local. Una vez que encuentres unas pocas cerca, ve al sitio web de la carrera para obtener información sobre el curso.

Los principiantes deben evitar las carreras con los océanos, ya que las olas y las corrientes pueden ser difíciles. También evita las rutas en bicicleta con pases de montaña empinados y evita los recorridos por la arena. Finalmente, verifica las horas de corte.

La hora límite es el tiempo máximo en el que una carrera te permite terminar un curso. Algunos eventos tienen camionetas “barredoras” que recogen a los corredores detrás de la manada que no terminaron a tiempo. Un corte de dos y media a tres horas para un triatlón sprint es ideal. Recuerda, ganar un triatlón puede tomar una destreza atlética extrema, pero llegar al final no.

ELIGE UN PLAN

Una vez que estés en forma, este programa de entrenamiento de seis semanas, diseñado por Jennifer Rulon, entrenadora de San Antonio y atleta de Ironman, te preparará para una carrera de velocidad olímpica o sprint. Si todavía no vas al gimnasio unos días a la semana, comienza tu entrenamiento con cuatro semanas de hacer algún tipo de ejercicio cardiovascular dos o tres veces por semana, solo para construir tu base.

“Para un triatleta principiante que comienza su entrenamiento, sugiero hacer 2 nadadas, 2 bicicletas y 2 carreras por semana”

dice la Sra. Rulon. Solo seis entrenamientos por semana; eso no es tan malo, ¿verdad? Este plan te permitirá prepararte para un triatlón sprint en seis semanas sin los difíciles entrenamientos de dos por día (dos entrenamientos en un día) que tienen la mayoría de los planes de entrenamiento de triatlón.

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