5 RAZONES PARA USAR STRAVA

Es una aplicación para el deporte creada de forma casi fortuita en 2009 en San Francisco, California, EE.UU. Strava significa esforzarse en sueco, o lo que coloquialmente decimos: «exprimir al máximo un entrenamiento». Ya tenemos una nota donde te enseñamos como descargar tracks sin ser premium con Strava y Wikiloc, y ahora te traemos 5 razones para usar Strava y potenciar tus entrenamientos.

Mark Gainer se inspiró en 2002 para crear la exitosa aplicación por una caída en su bicicleta que le destrozó su brazo izquierdo y necesitó 11 operaciones para reparar el daño.

Usa tecnología GPS en el smartphone para poder registrar la carrera y observar después la ruta sobre un mapa electrónico. Te dice cuán lejos y cuán rápido llegaste, comparando tus tiempos en determinados tramos con tus propios resultados y con los de otros usuarios, ya que es también una red social.

Algunos inconvenientes al ser una red social

Algunos inconvenientes al ser una red social
Algunos inconvenientes de Strava al ser una red social
  • Obsesionarse con el número de seguidores y likes, que en Strava se llaman Kudos.
  • Perder la motivación del entrenamiento, ya que si no tienes las métricas que te da la aplicación como: calorías gastadas, vatios generados, frecuencia cardíaca, ritmos o paces, etc., no deseas entrenar en ese momento.
  • Perder la capacidad de disfrute, estar más preocupado por las reacciones de tu actividad e interacciones que por lo que tienes que hacer en el día. Tambien por las intensidades que debes llevar en ese día, piensas que podría no gustar entre tus seguidores y quieres hacer algo más intenso o no entrenar.
  • Malgastar demasiado tiempo mirando las actividades de otros atletas o comparándote con sus actividades. Entonces veamos como podemos utilizar Strava a nuestro favor.

Las 5 nuevas formas de usar Strava

Las 5 nuevas formas de usar Strava
Las 5 nuevas formas de usar Strava

1. Evalúa tu nivel de forma

Análisis de datos en Strava de un Ultra Trail
Análisis de datos en Strava de un Ultra Trail

Al final de cada actividad que realizamos, revisar y entender el entrenamiento nos ayudará a analizar lo que hicimos bien o mal, para corregir y mejorar con cada salida.

Lo primero tras un entrenamiento es ver el resumen del entrenamiento, que es la pestaña principal en la app. Esto nos dará una idea general de cómo fue nuestro entrenamiento, si estás usando medidor de potencia nos indicara la potencia media ponderada (referido como potencia normalizada en la mayoría otras plataformas), dará una idea al instante de lo duro que fue el entrenamiento.

En caso de Trail o Running tendremos la frecuencia cardíaca, ritmos o paces, amplitud de zancada y cadencia. Podemos evaluar un segmento significativo que hagamos de forma habitual y comparar esas métricas para analizar el progreso.

Esa ruta o segmento que hacemos de forma habitual y que tenga llanos, subidas, bajadas, un poco de todo, estará guardado de otras temporadas o ciclos de entrenamiento. Podemos comprar  la frecuencia cardíaca media, queda una buena Indicación de lo duro que fue el Trabajo durante la sesión.

El seguimiento de la frecuencia cardíaca es una buena forma de evaluar nuestro estado de forma a lo largo de la temporada, una disminución en este número en recorrido mas o menos similares nos indicaría una mejora en el estado de forma. Asimismo la frecuencia cardíaca máxima conseguida en un esfuerzo puntual extremo, por ejemplo un sprint entre amigos puede ser un gran indicador de nuestro estado de forma.

Se debe tener en cuanta a la hora de comprar la climatología del lugar: temperatura, presión, si ha llovido o no, también si hemos aumentado o bajado de peso y la hidratación. Si estamos saliendo de una lesión es un buen inicio para ver donde estamos parados con el estado de forma y desde allí progresar.

2. Evalúa tu nivel competitivo

5 RAZONES PARA USAR STRAVA
5 RAZONES PARA USAR STRAVA

En este caso el elemento de comparación va a cambiar, no nos comparamos con nosotros mismos, sino con los demás. Lo más importante será con quien nos vamos a comparar. Para eso existen los segmentos.

Los segmentos son una vía y una de las mejores características de Strava. Son porciones de camino o sendero creadas por usuarios de la aplicación donde los atletas pueden comparar tiempos. Como la mayoría somos corredores populares, quienes figuren en el top 10 de corredores seguro serán de nuestro nivel de entrenamiento o similar.

A esos corredores los puedes buscar en Strava y, seguirlos para ver y analizar sus actividades. Veremos los tiempos que realizan en cada uno de los segmentos que conocemos, ver si estamos muy lejos de su rendimiento y si es el caso están cerca de nuestro nivel.

Hay tres categorías en «Mis segmentos»: mis KOM/QOM/CR, que enumera los segmentos en los que actualmente ocupa el primer lugar. Luego Preferencias de segmento, que realiza un seguimiento de los segmentos que ha ocultado (esencialmente, los eliminó de su experiencia de visualización pero no para otros usuarios) o no ocultos (elegido para ver que otros han ocultado), luego están los Segmentos creados, aquellos que ha creado personalmente y que «posee» de manera efectiva.

Como crear un segmento en Strava
Como crear un segmento en Strava

La otra vía para encontrar verdaderos rivales con quien compararnos, es ver la tabla de clasificación de los corredores que participan en las mismas carreras. Veremos nuestro tiempo vs. el de atletas que están cerca de nuestro rendimiento y comenzamos a seguirlos para ver como entrenan, y lo que hacen en cada momento de sus ciclo de entrenamiento.

3. Conoce tu cuerpo

Conoce tu cuerpo con Strava
Conoce tu cuerpo con Strava

Por ejemplo, volvemos a ese segmento o patio de casa que solemos hacer de forma frecuente como entrenamiento. Tendremos una base de dato muy grande sobre la que realizar algunos análisis.

Aquí deberemos cotejar los datos que la aplicación nos brinda, por ejemplo hay días donde sentimos que el cuerpo no marcha con fluidez y otros días donde nos sentimos con más fuerzas. Otras veces donde apretamos más en la ruta por lo bien que nos sentimos o porque lo tenemos prescripto en la rutina.

Entonces tenemos las sensaciones buenas o malas y un índice de esfuerzo percibido alto o bajo, sobre la actividad. Las sensaciones, aunque pueden llegar a ser muy certeras, son subjetivas. En cambio el esfuerzo percibido es más interesante si comparamos con los tiempos objetivos de la carrera.

Para ajustar y hacer más fiables las sensaciones podemos anotarlas en ese segmento realizado y contrastarlas con nuestro tiempo por un lado, y con el historial y tiempo por el otro.  Quizás nos sorprenda lo que hoy sentimos como malas sensaciones, en realidad no se diferencia en tiempos objetivos de lo que otro día juzgamos como buenas sensaciones.

Experiencias repetidas de este tipo nos permitirán ir calibrando cada vez mejor nuestra lectura corporal. Aprenderemos a saber lo que en realidad nos dice el cuerpo, en cada entreno o carrera. Sabremos si nuestra mente nos traiciona o refleja fielmente lo que dicen los tiempos obtenidos. Repetimos el proceso hasta que aprendamos a conocer a nuestro cuerpo.

En cuanto al esfuerzo percibido es más valioso cuando consideramos también los tiempos. Puede ocurrir que haciendo los mismos tiempos en el pasado en un segmento dado, la percepción del esfuerzo sea cada vez menor. Esto significa que estás mejorando tu forma física, correr a determinado ritmo cada vez te cuesta menos.

En resumen, realizar este tipo de contraste te puede ayudar por un lado, a identificar mejor tus sensaciones y por otro, a comprobar si a igualdad de tiempos el esfuerzo es cada vez menor. Esto indicará tu progreso. Siempre debemos tener en cuenta las condiciones de hidratación, calor o temperatura, humedad, época del año, el volumen de entrenamiento que llevamos, etc., pues tiene un gran impacto en las sensaciones e índice de esfuerzo percibido.

4. Comprender lo que significa ser un élite

Kilian Jornet ha compartido en Strava su actividad durante la Zegama-Aizkorri 2022 en la que ha batido el récord de la prueba. Sus parciales cada kilómetro son tremendos.
Kilian Jornet ha compartido en Strava su actividad durante la Zegama-Aizkorri 2022 en la que ha batido el récord de la prueba. Sus parciales cada kilómetro son tremendos.

La enorme mayoría de nosotros somos Trail Runners recreacionales, no logramos marcas de los élites ni estamos entre los 5 primeros en las grandes carreras, tampoco es que lo pretendamos. Aunque si, de vez en cuando tenemos la oportunidad de compartir competencias y senderos con la élite.

Por ejemplo la Confederación Argentina de Atletismo (CADA) ha asignado tres sedes para el Campeonato Nacional de Trail y Montaña siendo las modalidades de:

  1. Modalidad Kilómetro Vertical: Chivas Trail en Mendoza, del 24 al 26 de Febrero 2023.
  2. Modalidad U20 y Short Trail: Run Altas Cumbres en Córdoba, el 25 de Marzo de 2023.
  3. Modalidad Classic y Long Trail: Champa Ultra Trail en Córdoba, de 10 al 12 de Marzo 2023.

O como sucede en Valhöl By UTMB el 12-14 de Mayo 2023 donde estarán élites muy conocidos como Miguel Heras, Cristofer Clemente, Adriana Vargas y Emily Hawgood, entre otros en las distintas distancias de ultra, en el pintoresco pueblo de Villa General Belgrano, Córdoba.

Al final de cada carrera puedes ir a los perfiles de los élites en Strava y analizar sus tiempos, ritmos, promedios, segmentos claves y resultado final, te sorprenderá. Verás como en llano manejan tiempos cercanos a los 3min/km, en subidas 5 o 6min/km, promediando cerca de 4min/km. Algo que no podemos sostener por muchos minutos los corredores promedio.

En la imagen vemos como Kilian Jornet ha corrido el maratón de Zegama-Aizkorri de 42km  y 5.472 metros de desnivel acumulado a un promedio de 5min/km, donde subía a una media de 6min. Recordemos que tiene pendientes máximas de más del 50%, lo cual es brutal y la terminó en 3hr36min haciendo el récord de circuito. Mientras que la gran mayoría de populares tiene un ritmo de 7min/km en llano, según datos anuales de Strava.

5. Diseña tu estrategia de carrera

Diseña tu estrategia de carrera
Diseña tu estrategia de carrera con Strava

Creo que es el punto más importante luego de una planificación, pasaste muchos meses entrenando para un objetivo y lo adecuado será saber que hacer y en qué momento, en cada etapa o segmento de la carrera.

Primero deberás buscar el circuito en Strava de otras ediciones, o a través de tus amigos de la aplicación que hayan realizado la carrera buscar el circuito. También puedes ver las clasificaciones y buscar con esos nombres hasta encontrar tu carrera elegida.

Debes tener en cuenta al tipo de corredor que estás examinando, como ya lo mencioné en puntos anteriores, para no caer en sobre o sub-estimaciones. Si el corredor es un digno rival, puedes ver los puntos de paso en cada segmento y anotarlos en una hoja de excel, word o a la vieja usanza: papel.

Así tendrás una idea de como se desarrollará tu carrera y los tiempos estimados que obtendrás en cada segmento hasta llegar a meta.

Si tienes un punto fuerte, como subir, bajar o en llanos, puedes aplicar un factor correctos a los tiempos de paso. Por ejemplo si subes bien y conoces tus tiempos de trepadas en 500m positivos o kilómetro vertical con determinados porcentajes de pendiente lo puedes extrapolar a tu carrera y mejorar la predicción de tiempo total a invertir en el objetivo.

Si la carrera la realiza un élite, como en el punto anterior deberás aumentar en promedio 2min por kilómetro como marca los datos de Strava que se publican cada final de año. Si ya corriste la carrera será más sencillo, tomas ese tiempo, aplicas el factor de corrección relacionado a tus entrenamientos o a los segmentos y calculas el tiempo total.

Conclusión

Como vimos Strava al igual que toda red social tiene sus pros y contras, pero si sabemos como analizar y gestionar los datos que nos brinda, tendremos valiosa información para mejorar nuestra motivación en el objetivo elegido.

Usa de forma inteligente la aplicación para evaluar tu nivel de forma, tu nivel competitivo, para aprender a leer correctamente tus sensaciones, para entender los ritmos, frecuencia cardíaca, amplitud de zancada y cadencia, y sobre todo para diseñar tu estrategia de carrera.

¡Espero que la información les sea útil y sobre todo que los anime a salir de casa a disfrutar de la naturaleza!

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