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¿Por que el rodillo? « Bike Training
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¿Por que el rodillo?

By Bike Training / febrero, 2, 2012 / 0 comments

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No escapa a nadie que el rodillo es un accesorio que muchos ciclistas suelen evitar en sus entrenamientos. La motivación de salir a pedalear al aire libre y en grupo lo relega, injustamente, a un segundo plano convirtiéndolo en la última alternativa antes de quedarse en casa sin hacer nada. De hecho, seguro que todos hemos oído, o pronunciado alguna vez, una frase parecida a “si no queda más remedio, haré algo de rodillo”.

Pedalear en indoor  es probablemente una de las mejores opciones para realizar determinados entrenamientos específicos, en muchas ocasiones, con adaptaciones más interesantes incluso que las generadas por entrenamientos a la misma intensidad pero en outdoor. Obviamente trabajar ritmos constantes y durante mucho tiempo, lo que podemos llamar fondo, es muy poco atractivo y costoso a nivel psicológico el llevarlo a cabo pedaleando en una habitación. Sin embargo, ¿alguien ha pensado que en rodillo o bicicleta indoor no se deja nunca de pedalear? ¿o que al menos no hay motivo alguno para hacerlo?. Esta circunstancia hace que todo el tiempo que pasamos sobre el rodillo sea efectivo de movimiento ininterrumpido de nuestras piernas generando potencia y de trabajo cardiovascular. Aprovechar al máximo el tiempo de entrenamiento es crucial en sesiones cortas, donde las interrupciones pueden llegar a desvirtuar sensiblemente los efectos esperados. Salir a rodar una hora a la carretera y tener que pasar por 6 semáforos, 5 rotondas con tráfico, 2 incorporaciones de coches, o la bajada de un pequeño puerto, eso sin contar si nos tenemos que para por un pinchazo, hace que probablemente el tiempo efectivo de pedaleo apenas llegue a 45 minutos, simplemente como ejemplo. En casos como este es mucho más interesante en aras a ofrecer un estímulo más intenso al organismo, pasar esa hora de tiempo sin parar de pedalear. Por tanto, ante entrenamientos cortos, el rodillo permite optimizar mucho más el tiempo de trabajo; menos tiempo, mejores resultados.

Otro aspecto interesante del rodillo está relacionado con el trabajo interválico. Cuando hacemos este tipo de entrenamientos es realmente importante que no tengamos interrupciones, tampoco oscilaciones de intensidad y que por supuesto, podamos controlar y cuantificar el trabajo o rendimiento realizado en cada uno de los intervalos. En este sentido ocurre lo mismo que hemos explicado anteriormente, si el intervalo es largo, podemos aceptar cierta variabilidad, pero a medida que los intervalos son más cortos, más importante es mantenerse de manera estable dentro de la intensidad propuesta si queremos obtener las adaptaciones deseadas. Intervalos a partir de 30” hasta los 4-5 minutos parecen que son los más idóneos para reproducirlos en el rodillo. Por debajo de los 30” normalmente nos levantaríamos para hacer un sprint largo, algo poco pr´áctico hacerlo sobre un rodillo o bici estática. Por encima sin embargo, de 4 ó 5 minutos los efectos de rodar constante o de tener alguna pequeña interrupción, como las que se tienen en outdoor, comienzan a ser poco significativos. En este rango de tiempo, un intervalo a tope requiere concentración muy elevada, agarrarse bien al manillar, centrarse en el pedaleo y apretar los dientes para mantener la intensidad objetivo. Hacer esto en un rodillo es mucho más fácil que en la carretera, pues la atención sólo se centra en pedalear y no en el tráfico ni en el trazado de la carretera, entre otras cosas que nos pueden hacer variar la intensidad del esfuerzo. Además, si contamos con un medidor de potencia o incluso un velocímetro, podemos comprar exactamente el rendimiento de un intervalo respecto al otro porque todos se han realizado exactamente bajo las mismas condiciones de viento, peso del ciclista, resistencia de la rodadura del neumático. Por tanto, hacer 35 k/h de promedio en un intervalo y 37km/h en otro nos indica que hemos corrido más en el segundo, nos hemos esforzado más porque no hay elementos externos que contaminen esos datos, en carretera eso no ocurre, pues ese promedio de velocidad es altamente variable en función de numerosos factores externos independientes de nuestro rendimiento.

Por último, es evidente que trabajar sobre el rodilo, permite también entrenar aspectos como la cadencia o la técnica de pedaleo debido a que al no tener que interactuar con el medio, el ciclista puede interiorizar y concentrarse mucho más en el gesto técnico de dar pedales en cuanto al movimiento y la velocidad de este.

Los beneficios que ofrece trabajar en rodillo nos deberían, por lo menos, hacer reflexionar sobre la posibilidad de usarlo como una buena herramienta en entrenamientos específicos.

 

Foto: Revista Triatlón


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