Cuando usar bastones en el Trail
by: Charly TacachoPosted on:

CUANDO USAR BASTONES EN EL TRAIL

En el Trail Running tenemos cuestas, muchas trepadas y de diferentes tipos. Según la longitud suelen ser cortas (hasta 200 metros), medias (entre 200 y 500m.) y largas (más de 500m.). Según el grado de tecnicidad hay cuestas más o menos técnicas, diferenciándose por el tipo de terreno: rocas muy angulosas, de grava o terreno compactado, puede estar húmedo o seco. Las hay más pronunciadas: mayor al 20% y más suaves: menor al 20% de pendiente.

Lo que está claro es que no nos libramos de ellas, por eso te dejaremos este artículo de cuando usar bastones en el Trail Running según últimos estudios realizados.

Antes debes conocer algunos términos como el índice de percepción del esfuerzo, VO2 máximo, algunos consejos para iniciarte en el Trail Running de los que ya hay artículos en el sitio.

Trail Running

Como usar batones en el Trail Running
Como usar batones en el Trail Running

Trail running significa actividad todo terreno en diferentes entornos naturales y está ganando popularidad, ahora incluso reconocida como una disciplina de atletismo con reglas específicas. Se clasifica según diferentes categorías y distancias hasta más de 320 km en carreras de trail de resistencia.

La carrera por senderos es sorprendentemente menos traumática que la carrera por carretera, ya que evita el estrés repetitivo de la carrera por carretera. Las zapatillas cómodas son el equipo principal. Los bastones son un elemento específico cada vez más utilizado por los corredores de montaña en terrenos irregulares.

Las estrategias de entrenamiento adecuadas son medidas preventivas importantes para disfrutar libremente de una inmersión total en tierras naturales e incontaminadas. Las montañas son un terreno elevado que debemos afrontar, pero…

…¿Cuál es la forma más eficiente para hacerlo? Vamos a intentar develar como depende de que tan larga es la carrera, la dificultad y pendiente en cada tramo, y de la habilidad y musculatura que posea el corredor, con evidencia científica.

Sprints Trail y Distancias Cortas

Oriol Cardona en el kilómetro Vertical de Zegama 2019.
Oriol Cardona en el kilómetro Vertical de Zegama 2019.

En un reciente estudio del 2022 se comparó el caminar con bastones y sin bastones en un sendero empinado cuesta arriba de 1,3km y 433m de desnivel. Hubo dos intensidades marcadas, una a esfuerzo máximo que simularía un kilómetro vertical y una intensidad menor (80% de la capacidad máxima) simulando una carrera de Ultra Trail, aunque sabemos que el metabolismo en una distancia larga es muy complejo e involucra muchos otros parámetros que no se pueden tener en cuenta en el estudio.

En un laboratorio se determinaron sus parámetros fisiológicos máximos como:

  • Punto de compensación respiratorio (PCR): El punto de compensación respiratoria es la tasa metabólica para un test incremental máximo, a partir de la cual se pierde el equilibrio ácido-base.
  • Umbral de intercambio de gases o ventilatorio: es una técnica no invasiva basada en variables de intercambio de gases que describe los cambios respiratorios asociados con el aumento en el trabajo físico de ejercicio. Se caracteriza por aumentos desproporcionados en la ventilación expirada en función del consumo de oxígeno y producción de dióxido de carbono debido al aumento en la actividad buffer de protones del sistema de bicarbonato, y de otras respuestas fisiológicas al ejercicio.

Los corredores completaron 4 días separados, 2 en sus máximos y 2 al 80% de su capacidad respiratoria.  Se recopiló datos metabólicos, frecuencia cardíaca, concentración de lactato en sangre y calificación del esfuerzo percibido al final de cada prueba. También se recolectó índices de esfuerzo percibido cada 100 m de ganancia de elevación durante el trabajo al 80% con y sin bastones.

Como resultado los participantes completaron el esfuerzo máximo más rápido con bastones que sin bastones. Doce (12) de los 15 participantes (80%) mejoraron su desempeño cuando usaron bastones. Como conclusión los atletas deben usar bastones durante los esfuerzos máximos en cuestas mayores al 30%(como la del estudio) para obtener el mejor rendimiento. Por el contrario, durante el esfuerzo submáximo, el uso de bastones no proporciona ventajas significativas.

Bastones en el Trekking

Los bastones de trekking aumentan las respuestas fisiológicas al senderismo sin un mayor esfuerzo percibido
Los bastones de trekking aumentan las respuestas fisiológicas al senderismo sin un mayor esfuerzo percibido

En un estudio se intentó evaluar como los bastones de trekking aumentan las respuestas fisiológicas al senderismo sin un mayor esfuerzo percibido.

Los excursionistas utilizan bastones de trekking para mejorar la estabilidad y reducir la fatiga de las piernas debido a la mayor participación de los músculos de la parte superior del cuerpo. Sin embargo, el peso de los bastones y el movimiento exagerado de la parte superior del cuerpo cuando se usan bastones pueden aumentar el gasto total de energía a una determinada velocidad de marcha. 

En el estudio catorce senderistas recreativos completaron cuatro pruebas de senderismo en un recorrido que incluía secciones sostenidas de llano, empinadas subidas (>10 % de pendiente), subidas graduales (5 % de pendiente), descenso gradual (pendiente de −5 %) y descenso empinado (pendiente de <−10 %). A velocidades seleccionadas por ellos, con y sin bastones.

El resultado fue una mayor eficiencia ventilatoria y frecuencia cardíaca cuando usaban los bastones. Las medidas de Percepción del Esfuerzo (RPE) no fueron significativamente diferentes entre las pruebas de bastones en cualquier grado.

Se concluyó que los bastones de trekking pueden ser una herramienta beneficiosa para aumentar el gasto calórico, ya que la producción de energía aumenta durante el ejercicio sin que aumente la percepción del esfuerzo.

Cuando usar bastones en el Trail

Cuando usar bastones en el Trail Running
Cuando usar bastones en el Trail Running

En carreras de montaña y en carreras cuesta arriba o km vertical, muchos atletas usan bastones. Sin embargo, hay pocos datos sobre la caminata con bastones en cuestas empinadas, y la interacción entre el pie y el suelo durante con pendientes de diferente inclinación.

En un estudio del 2019 catorce atletas de carreras de montaña caminaron en una cinta rodante en dos condiciones (con y sin bastones) durante 5 min en siete ángulos diferentes (10°, 15°, 20°, 2°, 30°, 35° y 40°). Se medió parámetros cardiorrespiratorios, concentración de lactato en sangre y índice de esfuerzo percibido (RPE). Luego, calcularon el costo vertical de transporte. Usando análisis de video, medimos la frecuencia de zancada y la longitud de zancada.

El resultado fue sorprendente, en pendiente pronunciadas del 25° o más caminar con bastones produce una menor concentración de lactato en sangre, el índice de percepción del esfuerzo fue menor y la longitud de zancada mayor.

Con lo que se concluye que usar bastones en pendientes pronunciadas es mas económico y retrasa el efecto de la fatiga durante un esfuerzo prolongado.

En otro estudio el uso de bastones indujo una disminución en la intensidad de la presión plantar incluso cuando la velocidad de carrera se mantuvo constante en pendientes cuesta arriba (+9°), niveladas y cuesta abajo (−6°). Este resultado respalda un efecto facilitador del uso del bastón para la propulsión durante la carrera nivelada y para la fase de absorción durante la carrera cuesta abajo.

Bastones en el Ultra Trail

El francés D’Haene vence en el Ultra Trail del Mont Blanc 2017.
El francés D’Haene rumbo a la victoria en el Ultra Trail del Mont Blanc 2017.

Los eventos de resistencia han aumentado en popularidad durante los últimos 30 años y la cantidad de nuevos eventos de ultra resistencia disponibles cada año continúa multiplicándose (Bridel, Markula y Denison, 2015). Una ultramaratón (cualquier distancia mayor a 42,3km) de senderos consiste principalmente en senderos rurales y forestales, senderos de montaña y puede incluir terrenos muy irregulares, rocosos o fangosos. En ellas vemos a muchos corredores usar bastones en llano e incluso bajadas.

En un estudio se puso a correr a ocho atletas de resistencia experimentados en un recorrido de 3,2 km al aire libre con pendientes de hasta el 17% y bajadas de hasta el 15%. Se midió el consumo de oxígeno (VO2), la frecuencia cardíaca (FC), el lactato en sangre y el inicio tardío del dolor muscular (DOMS).

Los principales hallazgos de este estudio fueron que el uso promedio de energía aumentó significativamente cuando se corría con bastones en comparación con la condición sin bastones; un aumento del 7,4%. Sin embargo, esto se redujo a 4.3% durante la locomoción cuesta arriba empinada.

Figura 2: Comparación de VO2 por condición, destacando la reducción del uso de energía durante la sección empinada cuesta arriba entre los minutos 8 y 10.
Figura 1: Comparación de VO2 por condición, destacando la reducción del uso de energía durante la sección empinada cuesta arriba entre los minutos 8 y 10.

Los presentes hallazgos sugieren que el uso de bastones podría mejorar el rendimiento durante los ultramaratones de senderos al reducir el daño muscular y, por lo tanto, aumentar el tiempo que
se podría mantener el %VO2max.

Conclusión

El uso de bastones es un tema complejo y que todavía falta mucho por investigar, la evidencia indica que usarlos en llanos y bajadas puede generar más coste energético, ya que ponemos mayor cantidad de músculos a trabajar, el tren inferior al correr y también tren superior que usamos para manipular los bastones.

Caminar con bastones tiene sus beneficios en inclinaciones fuertes, mayores al 25% de pendiente. Tiene un mayor efecto psicológico que fisiológico, disminuye algo el coste energético, pero mucho el índice de percepción del esfuerzo.

En carreras cortas con pendientes muy abruptas como un km vertical puedes llevar los bastones sólo si eres débil subiendo. A ritmos altos y pendientes de más del 25% es mejor correr que caminar con bastones, o combinar ambos de acuerdo a tu estrategia, ya que cargarás mucho sóleo y gastrocnemios al caminar.

El uso de bastones requiere una técnica apropiada y específica que abordaremos en el siguiente artículo. Gracias por llegar hasta aquí y leernos. Nos vemos en alguna senda disfrutando de lo que más amamos, el Trail Running.

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