{"id":9510,"date":"2023-03-13T12:08:30","date_gmt":"2023-03-13T12:08:30","guid":{"rendered":"https:\/\/ciclozone.com\/blog\/sabiduria-del-miercoles-gareth-winter-rompiendo-la-meseta\/"},"modified":"2026-03-30T23:07:56","modified_gmt":"2026-03-30T22:07:56","slug":"sabiduria-del-miercoles-gareth-winter-rompiendo-la-meseta","status":"publish","type":"post","link":"https:\/\/ciclozone.com\/es\/blog\/sabiduria-del-miercoles-gareth-winter-rompiendo-la-meseta\/","title":{"rendered":"Sabidur\u00eda del mi\u00e9rcoles: Gareth Winter \u2013 Rompiendo la meseta"},"content":{"rendered":"<p class=\"p1\">\u00bfQu\u00e9 haces cuando llegas a la meseta: el punto en el que tu progreso comienza a disminuir y tus PB se vuelven pocos y espaciados?<span class=\"s1\">What do you do when you reach the plateau: The point where your progress begins to slow and your PB&#8217;s become few and far between?<\/span><\/p>\n<p class=\"p1\">La tentaci\u00f3n es hacer m\u00e1s. Sin embargo, hacer menos podr\u00eda ser la clave para superar el techo.<span class=\"s1\">The temptation is to do more. However, doing less might be the key to breaking through the ceiling.\u00a0<\/span><\/p>\n<p class=\"p1\">Becky James (ex ciclista de pista de Gran Breta\u00f1a, campeona mundial de sprint y Keirin, doble medallista de plata en los Juegos Ol\u00edmpicos de R\u00edo) una vez me ense\u00f1\u00f3 una vieja frase del ciclismo brit\u00e1nico:<span class=\"s1\">Becky James (ex GB track cyclist, World Sprint and Keirin Champion, Rio Olympics Double Silver Medallist) once taught me an old British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>\u00abThere is no such thing as overtraining, just under resting.\u00bb<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u00abNo existe el sobreentrenamiento, sino el descanso insuficiente\u00bb.<br \/>\nAunque disfrut\u00e9 el sentimiento, nunca me di cuenta realmente de su significado hasta que comenc\u00e9 a descansar tan duro como entrenaba.<span class=\"s1\">Although I enjoyed the sentiment, I never truly realised its meaning until I began resting just as hard as I trained.<\/span><\/p>\n<p class=\"p1\">Si conduces demasiado, demasiado, te quemas y no logras recuperarte. Me gusta andar en bicicleta todos los d\u00edas; para mi cabeza y mi cuerpo. Es un escape necesario de las presiones de la sociedad moderna.<span class=\"s1\">If you ride too hard, too much, you burn out and fail to recover. I like to ride my bike every day; for my head and my body. It&#8217;s a necessary escape from the pressures of modern society.<\/span><\/p>\n<p class=\"p1\">A menos que respete sus d\u00edas de recuperaci\u00f3n, simplemente estar\u00e1 acumulando \u201cmillas basura\u201d. Ahora entreno duro tres d\u00edas a la semana. Los otros cuatro d\u00edas son de recuperaci\u00f3n activa, donde me limito a montar al 50% de mi FTP. Me gusta pasear en mi zona de recuperaci\u00f3n con mi turboentrenador con Netflix o Eurosport para hacerme compa\u00f1\u00eda, o si hace buen d\u00eda, me gusta salir a \u201ctomar el sol sobre dos ruedas\u201d.<span class=\"s1\">Unless you respect your recovery days, you are just clocking up &#8216;junk miles&#8217;. I now train hard three days a week. The other four days are active recovery &#8211; where I limit myself to riding at 50% of my FTP. I like to ride in my recovery zone on my turbo trainer with Netflix or Eurosport to keep me company &#8211; or if it&#8217;s a nice day, I like to go out &#8216;sunbathing on two wheels&#8217;.<\/span><\/p>\n<p class=\"p1\">Si llegas a tus sesiones de entrenamiento con un cuerpo fuerte, obtendr\u00e1s mejores n\u00fameros y podr\u00e1s hacer m\u00e1s da\u00f1o (bueno) que si llegas fatigado.<span class=\"s1\">If you turn up to your training sessions with a strong body, you kick out better numbers and can do more\u00a0<\/span><span class=\"s2\"><em>(good)<\/em><\/span><span class=\"s1\">\u00a0damage than if you turned up fatigued.\u00a0<\/span><\/p>\n<p class=\"p1\">Si su cuerpo est\u00e1 cansado, no ha descansado lo suficiente, no ha descansado lo suficiente, no ha dormido lo suficiente y su cabeza no puede soportar otra tortuosa fiesta de sudor, nunca podr\u00e1 sacar lo mejor de s\u00ed mismo.<span class=\"s1\">If your body is tired, under-rested, under-fuelled, under-slept, and your head can&#8217;t take another torturous sweat-fest &#8211; you are never going to get the best out of yourself.\u00a0<\/span><\/p>\n<p class=\"p1\">En mis d\u00edas de recuperaci\u00f3n activa, me gusta hacer algo de entrenamiento central y de fuerza, pero siempre me aseguro de no dejar que mis piernas se involucren demasiado.<span class=\"s1\">On my active recovery days, I like to do some core and strength training but I always make sure I don&#8217;t let my legs get involved too much.\u00a0<\/span><\/p>\n<p class=\"p1\">Otra frase del ciclismo brit\u00e1nico:<span class=\"s1\">Another British Cycling phrase:<\/span><\/p>\n<h4 class=\"p1\"><em><span class=\"s2\"><strong>\u00abWhy stand when you can sit? Why sit when you can lie down?\u00bb<\/strong><\/span><\/em><\/h4>\n<p class=\"p1\">\u00ab\u00bfPor qu\u00e9 estar de pie cuando puedes sentarte? \u00bfPor qu\u00e9 sentarte cuando puedes acostarte?\u00bb<br \/>\nComo puede ver, los atletas profesionales se toman en serio la recuperaci\u00f3n, y nosotros, los aficionados, tambi\u00e9n deber\u00edamos hacerlo. Es la clave para un fitness y un estilo de vida sostenibles.<span class=\"s1\">As you can see, professional athletes take recovery seriously, and so should us amateurs. It&#8217;s the key to sustainable fitness and lifestyle.\u00a0<\/span><\/p>\n<p class=\"p1\">He superado mi estancamiento y ahora estoy viendo excelentes cifras.<span class=\"s1\">I have broken through my plateau, and I am now seeing some great numbers. <\/span><\/p>\n<p class=\"p1\">En mi pr\u00f3ximo blog, hablar\u00e9 sobre el entrenamiento VO2max o Zona 5, que no solo ha desbloqueado un poco m\u00e1s de potencia, sino que tambi\u00e9n ha acumulado tanto m\u00fasculo en las piernas que ninguno de mis pantalones me queda bien&#8230;.<span class=\"s1\">In my next blog, I will talk about VO2max or Zone 5 training, which has not only unlocked a bit more power &#8211; but I have packed on so much leg muscle that none of my trousers fit&#8230;!<\/span><\/p>\n<p class=\"p1\">Gareth.<span class=\"s1\">Gareth.<\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>\u00bfQu\u00e9 haces cuando llegas a la meseta: el punto en el que tu progreso comienza a disminuir y tus PB se vuelven pocos y espaciados?<\/p>\n","protected":false},"author":3,"featured_media":9511,"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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