{"id":9500,"date":"2023-03-13T11:58:05","date_gmt":"2023-03-13T11:58:05","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/planificando-tu-ano-en-la-silla\/"},"modified":"2026-03-30T23:07:55","modified_gmt":"2026-03-30T22:07:55","slug":"planificando-tu-ano-en-la-silla","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/planificando-tu-ano-en-la-silla\/","title":{"rendered":"Planificando tu a\u00f1o en la silla"},"content":{"rendered":"

Con la pandemia causando estragos en las rutinas de entrenamiento habituales, es posible que sus planes de acondicionamiento f\u00edsico para 2021 hayan tenido un comienzo lleno de obst\u00e1culos o ning\u00fan comienzo.With the pandemic wreaking havoc on usual training routines, your 2021 fitness plans might have suffered from a bumpy start, or no start at all. <\/span><\/p>\n

Sin embargo, ya seas un ciclista experimentado o est\u00e9s buscando una nueva forma de mejorar tu condici\u00f3n f\u00edsica, puedes estar seguro de que no es demasiado tarde para crear un plan de entrenamiento para el pr\u00f3ximo a\u00f1o.However, whether you\u2019re an experienced cyclist or looking for a new way of building your fitness, rest assured it is not too late to create a training plan for the year ahead. <\/span><\/p>\n

A medida que nos acercamos a la primavera, las restricciones de encierro comienzan a disminuir y alguna forma de normalidad nos llama, ahora es el momento de poner en marcha tu forma f\u00edsica y planificar tu a\u00f1o sobre la bicicleta.As we head into spring, lockdown restrictions start to ease and some form of normality beckons, now is the time to jump start your fitness and plan your year in the saddle. <\/span><\/p>\n

Why plan? <\/strong><\/span><\/h3>\n

\u00bfPor qu\u00e9 planificar?
\nTener un plan de entrenamiento es crucial para cualquier ciclista que quiera ser m\u00e1s r\u00e1pido, estar en forma y llegar m\u00e1s lejos, sea cual sea su nivel actual de experiencia ciclista. Tener un plan le permite hacer tangible su objetivo, alimentar su motivaci\u00f3n y darle un sentido de prop\u00f3sito. Sin uno, probablemente te estancar\u00e1s o incluso te rendir\u00e1s sin un objetivo final a la vista. Y no olvides que los objetivos de entrenamiento siempre deben ser INTELIGENTES: espec\u00edficos, mensurables, alcanzables, realistas y basados \u200b\u200ben el tiempo.Having a training plan is crucial for any cyclist who wants to be faster, fitter and go further, whatever your current level of cycling experience is. Having a plan enables you to make your objective tangible, fuel your motivation and give you a sense of purpose. Without one, you will likely plateau or even give up with no end goal in sight. And don\u2019t forget that training goals should always be SMART: specific, measurable, achievable, realistic, time-based.<\/span><\/p>\n

Tener un plan de entrenamiento estructurado y basado en objetivos combinar\u00e1 sesiones de umbral, resistencia, l\u00ednea base y velocidad\/intervalos de alto nivel, empujando a su cuerpo a adaptarse para aumentar la fuerza y \u200b\u200bla eficiencia. Lo que realmente mejora tu condici\u00f3n f\u00edsica es este proceso de adaptaci\u00f3n, que ocurre durante los per\u00edodos de recuperaci\u00f3n, a diferencia del ejercicio en s\u00ed.Having a structured, goal-based training plan will combine threshold, endurance, baseline and high-end speed\/intervals sessions, pushing your body to adapt to increase strength and efficiency. What actually improves your fitness is this adaptation process, which happens during recovery periods, as opposed to the exercise itself.<\/span><\/p>\n

Entonces, \u00bfc\u00f3mo puedes crear tu propio plan?So how do you go about creating your own plan? <\/span><\/p>\n

Organise your schedule<\/strong><\/span><\/h3>\n

Organiza tu agenda
\nAntes de elegir o comenzar su objetivo, hay un paso que lo precede: debe organizar su agenda. Preg\u00fantese cu\u00e1nto tiempo tiene realmente disponible para entrenar y cu\u00e1ndo estar\u00e1 disponible para entrenar.Before you choose or start your goal, there is one step that precedes this – you need to organise your schedule. Ask yourself how much time you realistically have available to train and when you are available to train.<\/span><\/p>\n

Ordene su diario teniendo en cuenta otras actividades de ejercicio, planes sociales, horarios de trabajo, etc. La honestidad es la clave aqu\u00ed: si no sabe qu\u00e9 tiempo tiene, ser\u00e1 dif\u00edcil ser realista acerca de sus objetivos.Get your diary sorted factoring in other exercise activity, social plans, work schedules, etc. Honesty is the key here \u2013 if you don\u2019t know what time you\u2019ve got, it makes it difficult to be realistic about your goals.<\/span><\/p>\n

Personalise your plan<\/strong><\/span><\/h3>\n

Personaliza tu plan
\nLo bueno de planificar tu entrenamiento es que puedes ser tan flexible como quieras y tambi\u00e9n adaptar los d\u00edas de entrenamiento a tu estilo de vida.The good thing about planning your training means you can be as flexible as you like, and also tailor training days around your lifestyle.<\/span><\/p>\n

Habr\u00e1 factores personales que deber\u00e1n entrar en la ecuaci\u00f3n, como la edad. Si es mayor, es posible que sea necesario agregar m\u00e1s tiempo de recuperaci\u00f3n. Si ya tienes una condici\u00f3n f\u00edsica b\u00e1sica, entonces unas horas m\u00e1s inteligentes sobre la silla podr\u00edan ser mejores para ti que unas m\u00e1s largas, que es donde los entrenamientos personalizados y basados \u200b\u200ben la ciencia como CicloZone agregan valor real.There will be personal factors that need to come into the equation, such as age. If you\u2019re older, adding in more recovery time might be required. If you already have base fitness, then smarter hours in the saddle might be better for you than longer ones, which is where science-driven, personalised workouts like CicloZone add real value.<\/span><\/p>\n

The FTP factor <\/strong><\/span><\/h3>\n

El factor FTP
\nSu plan debe consistir en una combinaci\u00f3n de sesiones de baja, media y alta intensidad basadas en su umbral de potencia funcional para activar los diferentes sistemas de energ\u00eda del cuerpo durante el tiempo \u00f3ptimo para lograr ganancias de rendimiento.Your plan should consist of a mix of low, medium and high-intensity sessions based on your Functional Threshold Power to activate the body\u2019s different energy systems for the optimal amount of time to deliver performance gains. <\/span><\/p>\n

Las clases en interior te permiten trabajar la forma, la t\u00e9cnica y la cadencia; combinar tus objetivos con una variedad de sesiones te permitir\u00e1 aprovecharlas al m\u00e1ximo, optimizando tus niveles de condici\u00f3n f\u00edsica.Indoor classes\u00a0 enable you to work on form, technique and cadence; matching your objectives to a variety of sessions will allow you to get the most from them, optimising your fitness levels.<\/span><\/p>\n

Conocer su FTP le permite calcular cu\u00e1nta energ\u00eda necesita generar y durante cu\u00e1nto tiempo para funcionar de manera efectiva. Simplemente toma la clase corta de FTP dentro de la aplicaci\u00f3n CicloZone y la aplicaci\u00f3n har\u00e1 el resto.Knowing your FTP allows you to work out how much power you need to generate, for how long, to work out effectively. Simply take the short FTP class within the CicloZone app and the app will do the rest.\u00a0<\/span><\/p>\n

Ride, record, rest, repeat <\/strong><\/span><\/h3>\n

Monta, graba, descansa, repite
\nLleve un diario de entrenamiento para registrar y analizar su progreso y no olvide realizar sesiones de descanso o recuperaci\u00f3n activa para maximizar los resultados. CicloZone registra sus datos de rendimiento para que pueda realizar un seguimiento del progreso recorrido por recorrido, ya sea que sea suscriptor o miembro de FreeRide. Contin\u00fae y no pasar\u00e1 mucho tiempo hasta que haya creado una rutina que se adapte naturalmente a su estilo de vida y le brinde una base s\u00f3lida para el \u00e9xito.Keep a training diary to log and analyse your progress and don\u2019t forget to build in rest or active recovery sessions to maximise results. CicloZone records your performance data so you can track progress ride-by-ride, whether you’re a subscriber or FreeRide member. Keep at it and it won\u2019t be long until you\u2019ve built a routine that fits naturally into your lifestyle, giving you a strong foundation for success.\u00a0<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"

Con la pandemia causando estragos en las rutinas de entrenamiento habituales, es posible que sus planes de acondicionamiento f\u00edsico para 2021 hayan tenido un comienzo lleno de obst\u00e1culos o ning\u00fan…<\/p>\n","protected":false},"author":3,"featured_media":9501,"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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