{"id":86101,"date":"2016-03-11T13:00:01","date_gmt":"2016-03-11T12:00:01","guid":{"rendered":"https:\/\/blog.arenaswim.com\/?p=86101"},"modified":"2021-04-28T17:10:00","modified_gmt":"2021-04-28T15:10:00","slug":"aguas-abiertas-pro-tips-2","status":"publish","type":"post","link":"https:\/\/blog.arenaswim.com\/es\/triatlon-y-aguas-abiertas\/aguas-abiertas-pro-tips-2\/","title":{"rendered":"Aguas abiertas \u2013 Pro tips"},"content":{"rendered":"<p>Eres \u201cnadador de aguas abiertas\u201d. Eso denota de ti valent\u00eda, audacia, fuerza, disciplina y coraje. Aun as\u00ed, si quieres llegar muy alto, debes\u00a0 ser capaz de lidiar con much\u00edsimas y muy dificultosas variables. Has elegido uno de los deportes y disciplinas mas exigentes y agobiantes que existen. Lo sabes y te motiva. El conocimiento y control de todas esas habilidades, har\u00e1n de ti un gran nadador, un gran competidor, un gran hombre.<\/p>\n<p>Definamos tu estructura y preparaci\u00f3n en tres bloques fundamentales que pueden ser la clave del \u00e9xito: cuerpo, mente y entorno.<\/p>\n<p><strong>CUERPO:<\/strong><\/p>\n<p>A nivel estructural, las estad\u00edsticas nos dicen, y con l\u00f3gica, que los mejores y mas r\u00e1pidos nadadores del mundo tienen una contextura media, con un porcentaje moderado de masa muscular (cuerpos livianos y con gran capacidad de resistencia). Das con ese perfil?<\/p>\n<p>En t\u00e9rminos de fisiologia, debemos reconocer que la nataci\u00f3n de alto rendimiento en aguas abiertas es un deporte relativamente nuevo, y no abunda demasiada literatura cient\u00edfica al respecto. Si tenemos claro que debes desarrollar una gran capacidad de tolerar ritmos de nado cercanos a tu vo2max y poseer un buen sprint final.<\/p>\n<p>Mides tu vo2max a menudo?<\/p>\n<p>Hablando de entrenamiento, tu deporte tiene que ver con la resistencia, por lo cual procura explorar y desarrollar esta capacidad en todas sus posibilidades. A parte de nadar , corre, rema, pedalea, salta a la cuerda, etc.\u00a0 Y siempre que puedas busca desafiarte: Llega hasta el pico de esa monta\u00f1a, mejora tu marca en el recorrido de bicicleta, agrega repeticiones a los workouts, y sobretodo siempre termina muy fuerte tus series principales de nado! Te motiva?<\/p>\n<p>Todo proceso de entrenamiento demanda de una correcta recuperaci\u00f3n. Ser\u00e1 fundamental que respetes tus tiempos de descanso, que recurras a terapias de regeneraci\u00f3n como los masajes, fisioterapia, crioterapia, etc. Y que cuides al detalle tu nutrici\u00f3n. Cumples con esto?<\/p>\n<p>En el agua destacamos varios puntos fundamentales:<\/p>\n<p><strong>\u2013 La t\u00e9cnica:<\/strong>\u00a0la posici\u00f3n de tu cuerpo y estabilidad del tronco en el agua ser\u00e1n cruciales; sobretodo para \u201ceconomizar energ\u00eda\u201d en las largas distancias.<\/p>\n<p><strong>\u2013 Tus skills para el control de variables del medio:<\/strong>\u00a0viento, olas, orientaci\u00f3n, alimentaci\u00f3n\/hidrataci\u00f3n.<\/p>\n<p><strong>\u2013 Tu experiencia:<\/strong>\u00a0conocer a tus rivales, los circuitos, las condiciones a las que te vas a enfrentar, te permitir\u00e1n de antemano, desarrollar un plan con la que podr\u00e1s beneficiarte del drafting, las corrientes, de la t\u00e9cnica y estrat\u00e9gica de nado que emplearas, de las gafas o tipo neopreno mas adecuado, etc.<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86079 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_fabioferrari_2OK-700x466.jpg\" alt=\" Aguas abiertas \u2013 Pro tips\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_fabioferrari_2OK-700x466.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_fabioferrari_2OK-700x466-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_fabioferrari_2OK-700x466-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>MENTE:<\/strong><\/p>\n<p>He aqu\u00ed el kit de la cuesti\u00f3n! Tu preparaci\u00f3n psicol\u00f3gica.<\/p>\n<p>En los deportes de resistencia, la mente es la que manda y gana las competiciones. Literalmente\u2026<\/p>\n<p>Es la que te ayuda a mantenerte en foco,\u00a0 a luchar por tu objetivo, tu sue\u00f1o. Es quien saca fuerzas para madrugar cada d\u00eda, para no fallar ni\u00a0 a uno de esos agobiantes entrenamientos. Es el \u00e1ngel que lucha con el diablo sobre tu cabeza cuando tienes que decidir entre salir con tus amigos o ir al gimnasio, entre comer una fruta o una tarta de chocolate, o entre soportar el dolor e intentar ganar una prueba o rendirte en el intento.<\/p>\n<p>Es tu mejor amiga, tu aliada, la \u00fanica que verdaderamente cree en ti y la \u00fanica capaz de hacerte conquistar lo imposible\u2026.<\/p>\n<p>Entrenar este aspecto:<\/p>\n<p>La psicolog\u00eda deportiva, el coaching y terapias como la meditaci\u00f3n o\u00a0 el mindfulness son grandes y potentes herramientas que pueden ayudarte a consolidar conceptos claros sobre ti y tus objetivos.<\/p>\n<p>Este es sin duda el as que puedes esconder bajo tu manga, sobre todo en competiciones de largas distancias o a la hora de aspirar a un podio.<\/p>\n<p>Aprovecho para recordarte mi frase favorita: Pain is temporary, Glory is for ever!<\/p>\n<p><img decoding=\"async\" loading=\"lazy\" class=\"alignnone wp-image-86085 size-full\" src=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_FINA-World-Championships-Kazan-700x466.jpg\" alt=\" Aguas abiertas \u2013 Pro tips\" width=\"100%\" height=\"100%\" srcset=\"https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_FINA-World-Championships-Kazan-700x466.jpg 800w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_FINA-World-Championships-Kazan-700x466-300x225.jpg 300w, https:\/\/blog.arenaswim.com\/wp-content\/uploads\/2021\/04\/OW_FINA-World-Championships-Kazan-700x466-768x576.jpg 768w\" sizes=\"(max-width: 800px) 100vw, 800px\" \/><\/p>\n<p><strong>ENTORNO:<\/strong><\/p>\n<p>Aqui podr\u00edamos definir dos tipos de entornos: el natural y el personal.<\/p>\n<p>Del natural ya hemos comentado algo en p\u00e1rrafos anteriores. Recuerda, si quieres triunfar, debes ser un experto en nadar en el mar y sus condiciones, en los r\u00edos y sus variables, en los lagos y sus temperaturas. Todas esas circunstancias se pueden y deben entrenar, sobre todo en la etapa final y especifica de la preparaci\u00f3n y en el tapering.<\/p>\n<p>Con el entorno personal, nos referimos a tu familia, amigos, compa\u00f1eros, entrenador. Ser\u00e1 de suma importancia que este circulo que te rodea te apoye, respete, motive y sobretodo crea en ti. El dialogo y la honestidad ser\u00e1n fundamentales\u2026<\/p>\n<p>&nbsp;<\/p>\n<p>Resumimos este informe en una simple, pero muy compleja ecuaci\u00f3n, que nos ense\u00f1a que solo la suma de todas las partes da el resultado deseado.<\/p>\n<p><strong>BODY TRAINING + MIND TRAINING + TACTICS TRAINING + EXPERIENCE + PROPER NUTRITION &amp; RECOVERY = SUCCESS<\/strong><\/p>\n<p>Exito!<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Eres \u201cnadador de aguas abiertas\u201d. Eso denota de ti valent\u00eda, audacia, fuerza, disciplina y coraje. Aun as\u00ed, si quieres llegar muy alto, debes\u00a0 ser capaz de lidiar con much\u00edsimas y &hellip;<\/p>\n","protected":false},"author":1324,"featured_media":86091,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[12820],"tags":[],"acf":[],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v19.14 - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>Aguas abiertas \u2013 Pro tips - The arena swimming blog<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/blog.arenaswim.com\/es\/triatlon-y-aguas-abiertas\/aguas-abiertas-pro-tips-2\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Aguas abiertas \u2013 Pro tips - The arena swimming blog\" \/>\n<meta property=\"og:description\" content=\"Eres \u201cnadador de aguas abiertas\u201d. 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