{"id":9488,"date":"2023-03-13T11:44:30","date_gmt":"2023-03-13T11:44:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabiduria-del-miercoles-gareth-winter-recuperar-la-relacion-potencia-peso\/"},"modified":"2026-03-30T23:07:54","modified_gmt":"2026-03-30T22:07:54","slug":"sabiduria-del-miercoles-gareth-winter-recuperar-la-relacion-potencia-peso","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/sabiduria-del-miercoles-gareth-winter-recuperar-la-relacion-potencia-peso\/","title":{"rendered":"Sabidur\u00eda del mi\u00e9rcoles: Gareth Winter \u2013 Recuperar la relaci\u00f3n potencia-peso"},"content":{"rendered":"<p>Lo mejor de empezar desde abajo es que s\u00f3lo puedes mejorar.<br \/>Entre 2017 y 2020, mi \u201crelaci\u00f3n potencia-peso\u201d cay\u00f3 de 5,07 vatios por kilo a 3,89 w\/k. Mi mentalidad ciclista estaba desequilibrada (lee mi entrada anterior para conocer la historia completa). Darren Lee (entrenador de ciclismo y fundador de CicloZone) me dio una llamada de atenci\u00f3n y me volvi\u00f3 a entrenar para entrenar con potencia y datos.<br \/>Lo mejor de los n\u00fameros es que no mienten. Nuestros cerebros, sin embargo, son excelentes para mentir y justificar malas decisiones. Me sent\u00e9 en mi entrenador turbo (uso un Wahoo Kickr Core) y me puse a trabajar con un claro sentido de prop\u00f3sito: aumentar lentamente mi FTP de 20 minutos hasta 5w\/k+. Ten\u00eda un largo camino por recorrer.<br \/>Pero con una mentalidad renovada y mucha memoria muscular en las piernas, la progresi\u00f3n fue f\u00e1cil y r\u00e1pida. Mis n\u00fameros aumentaron semana tras semana. Planifiqu\u00e9 tres sesiones de entrenamiento intenso durante mi semana, con recorridos de recuperaci\u00f3n activa en el medio.<br \/>Hice mucho entrenamiento de fuerza para reconstruir mi n\u00facleo y mi atletismo en general.<br \/>16 de enero de 2020: 239 vatios, 61,4 kg (2,89 w\/k)<br \/>9 de julio de 2020: 305 vatios, 61,8 kg (4,94 w\/k)<br \/>La sensaci\u00f3n de progreso me manten\u00eda motivado. Me enamor\u00e9 del entrenamiento en interiores y de las clases dirigidas por entrenadores, que son excelentes para motivarte cuando necesitas un poco m\u00e1s de fuego en tu est\u00f3mago.<br \/>Luego llegu\u00e9 a la temida \u201cmeseta\u201d, el punto en el que el progreso se vuelve m\u00ednimo, no m\u00e1ximo. Hab\u00eda alcanzado 4,94 semanas por semana, peligrosamente cerca de mi objetivo de 5 semanas por semana.<br \/>La meseta es m\u00e1s un muro mental que f\u00edsico. Es natural que el progreso se ralentice pero, en lugar de aceptar su \u201ctecho\u201d, hay que buscar m\u00e1s \u00e1reas de mejora.<br \/>Compartir\u00e9 c\u00f3mo super\u00e9 ese estancamiento en mi pr\u00f3xima entrada de blog.<br \/>gareth<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Lo mejor de empezar desde abajo es que s\u00f3lo puedes mejorar.<br \/>\nEntre 2017 y 2020, mi \u201crelaci\u00f3n potencia-peso\u201d cay\u00f3 de 5,07 vatios por kilo a 3,89 w\/k. Mi mentalidad ciclista estaba desequilibrada (lee&#8230;<\/p>\n","protected":false},"author":3,"featured_media":9489,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"site-sidebar-layout":"default","site-content-layout":"","ast-site-content-layout":"default","site-content-style":"default","site-sidebar-style":"default","ast-global-header-display":"","ast-banner-title-visibility":"","ast-main-header-display":"","ast-hfb-above-header-display":"","ast-hfb-below-header-display":"","ast-hfb-mobile-header-display":"","site-post-title":"","ast-breadcrumbs-content":"","ast-featured-img":"","footer-sml-layout":"","ast-disable-related-posts":"","theme-transparent-header-meta":"","adv-header-id-meta":"","stick-header-meta":"","header-above-stick-meta":"","header-main-stick-meta":"","header-below-stick-meta":"","astra-migrate-meta-layouts":"default","ast-page-background-enabled":"default","ast-page-background-meta":{"desktop":{"background-color":"var(--ast-global-color-5)","background-image":"","background-repeat":"repeat","background-position":"center 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