Cómo prevenir los calambres musculares desde la alimentación

Por Licenciada Nelsa M. Valenzuela (*)

Los calambres musculares son contracciones involuntarias y dolorosasde uno o varios músculos que aparecen repentinamente durante o inmediatamente después del ejercicio y son comunes en atletas de resistencia.

¿Qué causa los calambres?

La actividad deportiva prolongada e intensa causa fatiga muscularque lleva a  anormalidades en los mecanismos que controlan la contracción muscular generando espasmos musculares involuntarios.

Esto sumado a la pérdida de líquidos y electrolitos (principalmente sodio) por sudoración (principalmente sodio) predispone a  la aparición de calambres musculares. Por lo tanto sobreesfuerzo (acumulación de sustancias toxicas como ácido láctico) + deshidratación (desequilibrio hidroelectrolitico) son los principales factores involucrados. Edad avanzada, IMC elevado, estiramiento diario insuficiente falta de flexibilidad, carrera de alta intensidad (competición), carreras largas como el Maratón y carrera en ascensoson condiciones también que pueden llevar a fatiga muscular.

Prevención a través de alimentación e hidratación:

Durante el ejercicio físico se activan mecanismos de termorregulación corporal, vamosperdiendo agua y electrolitos (principalmente Sodio y potasio) a través de la sudoración.

El sodio es clave no sólo para mantener el volumen sanguíneo, sino también participa en la estimulación de los nervios y el trabajo muscular. La depleción de sodio dificulta la coordinación de los nervios y músculos y el resultado puede ser la aparición de calambre muscular.

Fundamental como prevención es hidratación deportiva adecuada antes, durante y después de entrenamientos/competencias.

Comenzar el ejercicio físico bien hidratado, Durante las 24 horas previas a la actividad aumentar la cantidad de líquidos y controlar el estado de hidratación.

Se recomienda 5-7 ml/kg de peso corporal hasta dos horas antes de la actividad para permitir excretar exceso por orina.

Hidratación temprana y a intervalos regulares aproximadamente entre 400-500 ml/hora ó 150-200 cada 15-20 minutos.

 Cuando la actividad supera los 60 minutos de duración o en condiciones climáticas muy cálidas y húmedas, conviene ingerir bebidas de rehidratación deportiva (6-8% de carbohidratos) y 500-700mg de sodio por litro de bebida. Esto promueve la retención de líquidos y estimula su ingestión.

Para quienes son propensos a sufrir calambres musculares o quienes son sudadores profusos, eso puede no resultar suficiente y pueden adicionar ¼ de cucharadita de sodio por litro de bebida deportiva.

Después de la actividad se debe comenzar a beber y recuperar el 150% de peso perdido durante las seis horas posteriores. Consumir bebidas con sodio y aportar sal en las comidas. La ingesta de agua sola durante el periodo de recuperación  NO ES SUFICIENTE y produce caída de la osmolaridad plasmática. El consumo de sodio a través de bebidas o alimentos ayudará a mantener los líquidos y la osmolaridad y estimular la sed.

Levar a diario una alimentación variada y equilibrada con aporte de alimentos frescos(frutas, verduras, lácteos, cereales integrales, frutos secos) nos asegurará cubrir con las necesidades de calcio, magnesio, potasio y vitaminas.

Además de las pautas de alimentación e hidratación,  un acondicionamiento adecuado al deporte incluyendo ejercicios de flexibilidad, calentamiento y estiramientos adecuados son prácticas nos ayudará a alejarnos de los tan temidos calambres musculares.

Log a Better Bike Split: The Basics

Martin Paldan 2012

Is your bike leg suffering? Focus on these three areas to zero in on your weakness.

About 50 percent of an IRONMAN race is spent on the bike, compared to the swim (20 percent) and run (about 30). Because the bike makes up such a significant chunk of your race, overexerting yourself can lead to a rough run. Think of it like this: if you pace yourself on the bike, you can use the extra energy you reserved to shave critical time off the run. If you overdo it on the bike you can run the risk of bonking on the run because you’re out of steam, adding minutes (if not hours) to your total time. Instead, dial your bike back a notch to ensure you’re able to stay strong through the entire 26.2 miles. 

If you train properly there’s no need to make any serious sacrifices. Instead, focus on the tactics that will help you successfully execute the bike without putting your body into overdrive, or tapping into important run energy reserves. Here are some tips to kick your bike endurance into high gear.

Set it up

Getting a bike fit by a professional bike fitter can make all the difference in efficiency and can make the transition to the run less painful. As you start out in the sport, you should be in the least aggressive position (higher) on your bike, which means the aerobar pads on your handlebars will be almost level, or just below, the saddle. The bike position for triathlons is more forward than that of a road bike, so you need time to get used to the new position. Saddle pressure will also be affected, so make gradual adjustments over time as you work towards a more aggressive position.

Interval training

Tabata intervals are a high-intensity interval training program where you work at a high intensity for a short amount of time. In one study, a period of Tabata training increased trained athletes’ V02 max by 14 percent and their anaerobic capacity by 28 percent. Practice eight sets of full-out sprints at about 90 percent capacity for 20 seconds, followed by 10 seconds of rest. While this is a super quick workout, you’ll feel the effects and see the results. Try incorporating this into your bike workout every week and a half or so, and record your results. Over time, you’ll notice that your sprints are faster and more consistent, and you’ll improve your pedaling power to boot.

Work those transitions 

Keep your transitions up to snuff by incorporating bike-to-run workouts in your weekly training. A focus on the transition to the run will impact on how you do in the race overall, whether the bike portion is your weakest leg or not. Elite triathletes and newbies alike know just how heavy the legs can feel after riding, so train your legs to react quickly by doing regular brick sessions. This transitional training is just what your body needs to learn how to shunt blood that’s pooling in your legs—and causing that heaviness—out to the rest of your body.

Incorporate these small details into your training and watch your power go up and your times come down.

Originally from: http://www.ironman.com/triathlon/news/articles/2013/10/secrets-for-a-speedy-bike.aspx#ixzz2j1M3YS4o

Ciclismo Sin Drafting

En lo que sigue comentaremos brevemente las reglas que aplican a las carreras con drafting prohibido o restringido en base al Reglamento de Competición ITU 2008.



En las competiciones en las que no esté permitido ir a rueda (drafting prohibido), no está permitido aprovechar la estela de otro competidor o de un vehículo durante el segmento ciclista. Se considerará que un participante está infringiendo esa norma cuando se encuentre a menos de 7 m. por detrás o 1,5 m. a un lado de otro participante, o en algún lugar dentro del rectángulo delimitado por estas distancias, en lo que se conoce como zona de drafting:

La distancia de drafting se extiende a 10m para la categoría Elite/PRO.

Un triatleta puede entrar en la zona de drafting de otro triatleta, sujeto a la decisión de los jueces y oficiales, en las siguientes circunstancias:

• Si adelanta antes de 15 segundos
• Por razones de seguridad
• En un avituallamiento (100m antes y después)
• A la entrada o salida del área de transición (50m antes y después)
• En giros pronunciados
• Otras razones de seguridad determinadas por los jueces y oficiales

Sobrepaso

Un triatleta puede entrar en la zona de drafting para adelantar al triatleta que le precede. Para efectuar esa maniobra tiene 15 segundos. Si pasado ese tiempo no se ha producido el adelantamiento, el triatleta ha infringido la norma de no ir a rueda.
Un triatleta es superado cuando la rueda delantera de su competidor está por delante de la suya
Un triatleta que es superado, debe abandonar inmediatamente la zona de drafting del triatleta que lo esta adelantando (5 segundos)
Bloqueo: los competidores deben mantenerse en el lateral de la ruta, el bloqueo se produce cuando se circula por el centro de la ruta dificultando el sobrepaso, el bloqueo constituye una falta.
En este caso B está alcanzando a A, y B está ahora en la zona de drafting de A, tiene 15 segundos para adelantarlo sin quedar en falta. Si lo consigue es responsabilidad de A salir de la zona de drafting de B en 5 segundos.
En este caso A y B mantienen la adecuada separación. C no está intentando pasar a B, está en su zona de drafting y por lo tanto en falta. A y B no están haciendo drafting.
En el caso de vehículos motorizados, el rectángulo es de 35 m. de longitud y de 2,5 m a cada lado:

7 Open Water Swimming Tips You Didn't Know

GO IN BLIND

Obviously, the best way to get used to open water swimming is to, well, swim in open water. But if you can't make it to a bay, lake or beach before race day, there are some tricks to try in the pool that can help minimize your fears.

For starters? Practice swimming with your eyes closed. "Many bodies of water we race in are dark with no semblance of clarity whatsoever," says Michelle Jezycki, a USAT Level I Triathlon Certified Coach and a Hyland's masters athlete in Washington, D.C. "This adds to your panic and can make you feel mentally defeated before you even get on the bike." Try swimming part of your sets with your eyes closed, focusing on getting more comfortable with your ability to swim straight.

BUNCH UP

Hundreds of triathletes rushing into the water at once, hands and arms waving wildly, feet kicking like motors just millimeters from your face. No doubt, swimming is a full contact sport. So it's best to get prepared in the pool. "Swimmers who are taken by surprise can stall in the water and slow down," says Jezycki.

To simulate the chaos that often ensues at the start of a swim, practice swimming in bunches with your lane mates. "We do sets where several athletes start in the lane simultaneously. This helps you learn to maintain composure if and when you're hit."

HANG BACK

And at the start of the race? You may be anxious to get out there, but it's best for you to begin towards the back of your wave. "Let the aggressive swimmers go first," says Jennifer Purdie, a triathlon coach in San Diego. "It lessens your chances of getting whacked in the head or smacked in the face."

Once you're out there, take it easy and work your way from one buoy to the next, rather than focusing on how long the course looks. "Stay relaxed with long strokes," says Jezycki. "There is a tendency to shorten the stroke, which only tires you out sooner and wastes energy."

SUIT UP

Wetsuits aren't just for keeping you warm. The extra layer of neoprene can keep you relaxed, too, says Purdie. "Feeling more buoyant in the water can help subside your worries about drowning."

Don't have a wetsuit? No need to run out and buy one. Many online and local tri shops offer wetsuit rentals so you can take it out for a test drive before you fully commit to the sport.

CLEAN AND CLEAR

Nothing like losing your goggles to make you feel completely disoriented in the swim. To keep yours from slipping off your head, Purdie suggests securing yours over your hair—and underneath your cap. "That way, if you get hit by another swimmer, your goggles will stay on because they're protected by the cap," she says.

You may also want to race with wide-lensed goggles for a full field of view. "Test out a bunch to see what works for you," says Purdie.

SIGHT RIGHT

Regardless of which goggles you choose, the best way to get a sense of where you are in the swim is sighting—or looking up to check where you are along the course. "It's easy to get confused as to where you are, especially since there's no black line to follow like a pool," says Purdie.

The key to keeping on course is sighting often. "You'll want to sight every 8 to 10 strokes," advises Jezycki. "Practice swimming while sighting so you are efficient and not going upright as you locate your next buoy." Also, picking out a landmark—like a building or a tree—along the swim course can keep you in line without having to look up so much. "Eventually you will be sighting less often and keeping good momentum," says Jezycki.

DAMAGE CONTROL

Despite the practice and precautions, there's still a chance you'll hit a snag in the swim. And if you do? "Take a quick inventory of the extent of your condition," says Jezycki. "If you are losing your breath, switch to breaststroke or roll over on your back until you can regain your composure and get back to the forward motion."

Don't be afraid to hold onto a kayak if you have to, either. Says Jezycki, "It can be scary, but if you keep moving forward, you'll get to T1 before you know it."

Are You Ready for the Swim Start?

The Asia Pacific racing season is drawing near with a host of IRONMAN and IRONMAN 70.3 races to beckon athletes. Coach Andrew Mackay makes sure you're swim ready.

With the first Asia Pacific IRONMAN in Western Australia in early December and a number of IRONMAN 70.3 races over the next few months, there's no time like the present to fine-tune your training program. We tapped Andrew Mackay of Auckland-based Boost Coaching, a former top ranked swimmer, professional triathlete and qualified coach, for some beginner's swim-tips.

Read his checklist below and try his favorite stamina-building swim workout.

Don't Forget Technique

Over the winter months, the focus should have been on making sure you’ve tackled any weaknesses you might have with your swim technique—but don’t panic if you’ve still got work to do. Rather than trying to push the mileage in the pool too soon I would recommend you give yourself one session a week or even a part of your swim session over to technique.

If you haven’t already had a swim coach give your stroke the once over, get that done as soon as possible. Efficiency is the key when it comes to getting the most out of your IRONMAN swim; it’s not always about the time.  Money spent on that swim analysis will be a good return on your investment.

Take a Critical Swim Speed Test

Begin keeping an eye on your swim progress over the coming months by carrying out a Critical Swim Speed test at swimsmooth.com/training. The CSS test will give you a  starting point which will help with motivation over the coming months and hopefully give you a realistic idea of how long your IRONMAN swim might take come race day. Complete the test every three or four weeks but don’t panic if you don’t see big improvements in times, it’s more about efficiency on the big day. 

Hit the Open Water

As all IRONMAN swims take place in open water, get out of the pool and into the ocean or a lake to practice your open-water swimming skills at least once a week as soon as you can. The time you spend in the ocean doesn’t have to be long but it’s good to start practicing in a wetsuit if you’ll need one come race day along with entry and exit practice. If you can find an open-water swim session or a chance to swim with more experienced open-water swimmers, then that’s even better.

If you can’t get out into open water there are numerous drills you can practice in the pool such as dolphin dives, water polo drill, drafting, hypoxic breathing and turning 90 degrees as practice for turning at buoys in a race situation.

Dust Off Your Wetsuit

And talking of wet suits: check it out after a winter of being in storage. Make sure it still fits well and is comfortable and if you need to get a new one buy from someone who knows how to fit it properly—it will make all the difference to your swim.

Here’s a sample pool swim session that will help build your stamina whilst still focusing on your technique.

Pool session - 1-1.5hr - varied pace

Warm up

400m choice of stroke

2 x 50m freestyle pull buoy catch up drill with 10 sec rest

2 x 50m freestyle catch up drill with 10 sec rest

2 x 50m freestyle stroke count with 10 sec rest

4 x 50m freestyle descending stroke count 10 sec rest

Main set

3 x (3 x 200m descending with 20 sec rest, 100m hard with 30 sec rest)

Warm down

200m easy choice.

TOTAL = 3200m

Originally from: http://ap.ironman.com/triathlon-news/articles/2013/08/advice-for-the-novice-...-in-the-swim.aspx#ixzz2g0IKjTMg

How to Get the Best from Your Bike

With the Asia-Pacific racing season drawing near, there's more to cycling than miles on the roads.

If you're at the dawn of your triathlon career, there's a key set of tenets that'll help get the best out of your bike with summer racing on the horizon. Andrew Mackay from Auckland-based Boost Coaching, a former professional, breaks it down for this second installment in his beginner's series. (Don't miss the first: Are You Ready for the Swim Start?)

Get That Bike Fit

Before you even venture out on the road, it’s important to invest in a bike fit. If you buy a new bike, most good bike shops will offer a full fitting. It’s worth its weight in gold to ensure you are comfortable and avoid injury for the many hours you will be on the bike. 

Even if you've had a comprehensive bike fit before, it’s worth getting it checked because things do change. Evaluate how your feel on your bike and don’t be afraid to tweak your set-up as you go.

Build Bike Mileage

Build the number of hours on your long ride gradually. Ideally you want to be riding for at least three hours, building gradually over the coming weeks. For the novice IRONMAN athlete, "time in the saddle" is invaluable; especially if you'll be enduring what could be up to eight hours of riding during your race. Building those miles gradually will be far less daunting than leaving it until race day calls for you to cover that 180km.

Even if the bike course on your planned event is flat, make sure you mix up the terrain in training, including hill reps which help build strength. Sessions can be out on the road or on the wind trainer.

Practice Nutrition While You Train

On race day, getting your nutrition right is vital. As a first-timer it’s important to practice your fueling plan on long rides in particular. The earlier you begin test-driving your nutritional needs, the more time you give yourself to fine tune. If you’re not sure what you should be eating or how much, it’s well worth a visit to a sports nutritionist to get some guidelines.

Run Off the Bike

It's important to run off your bike at least once or twice a week. This doesn’t have to be a long run at the beginning of your training—just 10 to 15 minutes. It will train your legs early on to know what’s expected of them come those long training days and, of course, on race day. As you progress with your program you will find those runs off the bike become longer.

Keep Your Bike in Good Condition

As you begin to build up the miles on your bike, make sure you look after it. Check your brakes and cables regularly and don’t try cutting corners by riding on worn tires which can be dangerous. Check all your bike equipment regularly and if you are riding in the dark, make sure you have a light and safety clothing so that other road users can see you. Safety out on the road is of paramount importance.

As a first-timer, don't venture out on the bike after dark. If your training has been compromised, then stick to the wind trainer and get the most from your sessions by understanding your heart-rate zones. 

Threshold Wind-Trainer Test

Before you start this session make sure your heart-rate monitor is working properly and that you hit the lap button as you progress through the test.

15 min easy riding

3 x 1 min fast pedaling 100 rpm, 1 min rest

5 mins easy riding

5 mins maximum effort

10 mins easy

20 mins time trial at 100% effort

10 mins easy warm down.

Originally from: http://ap.ironman.com/triathlon-news/articles/2013/09/get-the-best-from-your-bike.aspx#ixzz2g0F7bmE2

Alimentos que ayudan a prevenir lesiones?

“Un músculo mal hidratado tiene más riesgo de lesión, contracturas y calambre”

Una alimentación adecuada puede influir en el desarrollo óseo y muscular, por ejemplo, el colágeno es sumamente importante en relación con las articulaciones. Y es que los cientos de músculos del cuerpo humano son muy exigentes y es necesario nutrirlos de forma adecuada para prevenir cualquier tipo de lesión.

El consumo de hierro es importante, sobre todo si se realiza mucho deporte. El contenido en calcio de los alimentos resulta vital para el desarrollo óseo. La leche, el ajo, los pescados, las lentejas… todos son algunos ejemplos de alimentos que pueden ayudarte a prevenir lesiones. A continuación, te dejamos algunos más:

Hortalizas

Los ajos, cebollas, puerros, etc., además de ricos, aportan azufre a las articulaciones, una sustancia imprescindible para la formación de los componentes que dan forma al colágeno.

Mariscos

Son beneficiosos para prevenir lesiones musculares. Si bien algunos seguramente no sean muy habituales, te recomendamos incluirlos en la dieta: calamar, sepia, pepino de mar, pulpo, etc.

Este tipo de alimentos poseen una estructura cartilaginosa que también te ayudará a reponer el cartílago dañado y a restaurar el tejido articular.

Pescados

Los pescados ricos en Omega-3 son bien conocidos por sus efectos protectores para el corazón y la circulación. Además de aumentar la regeneración muscular y acelerar la síntesis del colágeno, contienen vitamina D, fósforo y magnesio.

Los pescados más ricos en Omega-3 son las sardinas, el salmón, el atún, la caballa y los arenques.

Gelatina

La gelatina contiene muy pocas calorías y es muy rica en aminoácidos, que actúan en la síntesis del colágeno cartilaginoso. Además, reduce el dolor articular producido por las cargas de entrenamiento.

Vino

Siempre que se beba con moderación, el alto contenido en polifenoles y taninos del vino no sólo protegen el corazón, sino que también actúan mejorando el sostén articular, tienen efectos antiinflamatorios y colaboran en la estabilización de las fibras del colágeno.

Vitamina C

Hay frutas tropicales que contienen enzimas proteolíticas y vitamina C (piña, papaya, etc.) que ayudan a disminuir la inflamación muscular, ya que digieren las proteínas de los tejidos dañados y estimulan la reparación de nuevo tejido muscular.

La vitamina C es un potente antioxidante que resulta imprescindible para la producción y mantenimiento del colágeno, también estímula cicatrización de las heridas y reduce el tiempo de recuperación tras una lesión. Otros ejemplos de alimentos ricos en vitamina C son el kiwi, las frambuesas, los pimientos, y verduras como el repollo (facilitan la contracción y relajación muscular).

Especias

Añadir especias en combinación con los alimentos que consumes en tu día a día puede ser una buena idea si quieres reducir lesiones. Por ejemplo, el clavo y el azafrán tienen un efecto analgésico que influye en las articulaciones doloridas, y el jengibre reduce la inflamación.

Agua

Un buen nivel e hidratación corporal es clave para prevenir lesiones, beber adecuadamente tanto durante el ejercicio físico como en inactividad es una garantía para prevenirlas.

El cartílago está compuesto en un 60-80% de agua y de ella depende que sea capaz de soportar presiones y cargas de entrenamiento. Para no correr riesgos, es importante beber entre 2 y 3 litros diarios y reponer los líquidos perdidos durante el entrenamiento.

Proteínas

Las legumbres, los frutos secos y las carnes magras contienen aminoácidos que ayudan a la construcción muscular, y además, acortan el tiempo de reparación de una posible lesión.

Estos alimentos (ternera, almejas, mejillones, conejo, etc.) también contienen zinc, un mineral que te ayudará a reparar tejido muscular, ya que estimula la síntesis del colágeno.

Cobre

El cobre favorece la elasticidad de los tejidos musculares. Los alimentos ricos en cobre unen las fibras de colágeno de tus músculos y aumentan la resistencia a la tracción de las articulaciones.

Unos buenos ejemplos de alimentos ricos en cobre son las nueces, los hongos, los tomates y la levadura de cerveza.