MODELO DE ENTRENAMIENTO POLARIZADO
by: Charly TacachoPosted on:

MODELO DE ENTRENAMIENTO POLARIZADO

Cuando planificamos un entrenamiento polarizado, modelo a umbral o modelo de entrenamiento piramidal debemos entender las dos variables con las que se trabaja.

Una primer variable es el volumen de entreno, o sea duración o cantidad de entrenamiento, que por lo general se expresa en horas o kilómetros, y se establece el volumen de cada sesión, así como el volumen semanal y mensual de cada atleta. La otra variable es la intensidad, o calidad del entrenamiento, y un punto clave a tener en cuenta es que no es tan simple expresarla como en el caso del volumen.

Para expresar la intensidad, la literatura científica, propone un modelo trifásico o de tres zonas de entrenamiento. Como hemos visto existe el umbral de lactato o láctico y las tres vías metabólicas sobre las que se pauta cada entreno. Ritmos de carrera por debajo del umbral láctico corresponden a ritmos suaves, baja intensidad y niveles bajos de Lactato en sangre.

A medida que aumentamos ligeramente la intensidad, los niveles de Lactato en sangre se disparan con poco aumento de intensidad. Este punto se denomina umbral láctico. De manera que a ritmos por encima de umbral láctico, la fatiga es palpable, y la capacidad de mantener el esfuerzo durante tiempo prolongado es más limitado.

Una vez definido el umbral láctico, entonces podemos decir que zona 1 de entrenamiento corresponde a ritmos inferiores al ritmo umbral, zona 2 correspondería a ritmo de umbral, y zona 3 estaríamos hablando de ritmos por encima de umbral, difícilmente sostenibles en el tiempo (máximo estado estable de lactato), como mencionamos.

Curva de desempeño de umbral de lactato. el entrenamiento polarizado consistiría en realizar el 80% del entrenamiento en zona 1, y el 20% restante en zona 3, sin apenas entrenar zona 2.
Curva de desempeño de umbral de lactato. El entrenamiento polarizado consistiría en realizar el 80% del entrenamiento en zona 1, y el 20% restante en zona 3, sin apenas entrenar zona 2.

Conceptos a tener en cuenta

Hemos visto que para prescribir un entrenamiento la intensidad del ejercicio y su distribución en el tiempo es fundamental. La misma se divide en función de parámetros como la frecuencia cardíaca, potencia, nivel de lactato en sangre intercambio de gases y la velocidad o esfuerzo percibido. Ahora repasaremos algunos conceptos:

1. Entrenamiento de alto volumen y baja intensidad

Entrenamiento de baja intensidad (p. ej., por debajo del primer umbral ventilatorio o a concentraciones estables de lactato < 2 mM) de mayor duración, también conocido como entrenamiento de larga distancia lento o entrenamiento de “zona 1”.

2. Entrenamiento de umbral

El entrenamiento realizado principalmente a una intensidad de ejercicio correspondiente al umbral de lactato (p. ej., 4 mM de lactato en sangre) o segundo umbral ventilatorio, implica principalmente ejercicio continuo o a intervalos de intensidad moderada y, a menudo, se define como “zona-2”.

3. Entrenamiento polarizado

Distribución de la intensidad en el entrenamiento polarizado.
Distribución de la intensidad en el entrenamiento polarizado.

El entrenamiento polarizado consiste en proporciones significativas de entrenamiento de alta y baja intensidad y solo una pequeña proporción de entrenamiento de umbral. La distribución entre el entrenamiento de baja y alta intensidad a menudo se cuantifica como 80:20%, o 75-80% con baja intensidad, 5% de umbral de intensidad y 15-20% como entrenamiento de alta intensidad.

4. Distribución de la intensidad del entrenamiento piramidal

Con la distribución piramidal, la mayor parte del entrenamiento es de baja intensidad, con proporciones decrecientes de umbral y entrenamiento de alta intensidad.

Entrenamiento Polarizado vs. a Umbral

Un estudio del 2012 se llevó a cabo para investigar la adaptación fisiológica con dos períodos de entrenamiento de resistencia que difieren en la distribución de la intensidad. De forma cruzada aleatoria, separados por 4 semanas de desentrenamiento, 12 ciclistas masculinos completaron dos períodos de entrenamiento de 6 semanas: 1) un modelo polarizado [6,4 ( 80%, 0% y 20% del tiempo de entrenamiento en zonas de baja, moderada y alta intensidad, respectivamente]; y 2) un modelo de umbral [7,5 (57%, 43% y 0% de distribución de la intensidad del entrenamiento).

Una distribución de entrenamiento polarizada da como resultado una mayor adaptación sistémica durante 6 semanas en ciclistas que ya están bien entrenados. La mejora se obtuvo en el rendimiento de resistencia, la potencia máxima, el umbral de lactato y la capacidad de mantener el ejercicio de alta intensidad.

Dicho estudio confirma la hipótesis de que un modelo polarizado de distribución de la intensidad del entrenamiento es una estrategia efectiva en atletas de resistencia ya bien entrenados. Se recomienda un modelo de entrenamiento polarizado para atletas entrenados que deseen mejorar al máximo el rendimiento y la adaptación fisiológica durante un período de entrenamiento a corto plazo, especialmente si siguen un modelo de distribución de entrenamiento de umbral.

Entrenamiento polarizado vs. a umbral.
Entrenamiento polarizado vs. a umbral. Se puede observa que un modelo polarizado es significativamente mejor y genera mejores adaptaciones

Intensidad del entrenamiento en atletas de resistencia

Nienke Brinkman es una deportista neerlandesa que compite en atletismo.​ Ganó una medalla de bronce en el Campeonato Europeo de Atletismo de 2022, en la prueba de maratón.
Nienke Brinkman es una deportista de resistencia neerlandesa que compite también en atletismo.​ Ganó una medalla de bronce en el Campeonato Europeo de Atletismo de 2022, en la prueba de maratón.

En una revisión sistemática muy interesante para nosotros, los Trail Runners, han investigado la distribución de la intensidad del entrenamiento (TID) en atletas competitivos a nivel nacional e internacional en diferentes disciplinas de resistencia para determinar el volumen y la intensidad óptimos para una adaptación máxima.

Se encontró que, la mayoría de los estudios retrospectivos en atletas de resistencia bien entrenados y de élite, informan una TID piramidal, con una gran proporción de entrenamiento de alto volumen y baja intensidad (HVLIT).

Algunos atletas de clase mundial parecen adoptar el llamado TID «polarizado» (es decir, un porcentaje significativo de HVLIT y entrenamiento de alta intensidad) durante ciertas fases de la temporada.

Se ha demostrado que el TID polarizado es una estrategia eficaz para algunos atletas de élite durante ciertas fases de la temporada. Por lo que  puede mejorar el rendimiento de resistencia con potencialmente menos estrés y aburrimiento autonómico y hormonal.

En conclusión un modelo Piramidal y uno Polarizado van a generar adaptaciones positivas en atletas de resistencia gracias a que se enfocan en trabajar la zona 1 de baja a muy baja intensidad. Ambos realizan un 80% del entreno en Z1.

Formas de organizar el volumen y la intensidad

Kilian Jornet quien aboga por realizar un Modelo de Entrenamiento Polarizado
Kilian Jornet quien aboga por realizar un Modelo de Entrenamiento Polarizado.
  • Entrenamiento de baja intensidad y alto volumen del entrenamiento: El 80/90% del entrenamiento se realiza por debajo del VT1
  • Entrenamiento de alta intensidad y bajo volumen: Prioriza el entrenamiento por encima del VT2
  • Entrenamiento entre umbrales: Se prioriza el entrenamiento en Fase II, es decir, entre el umbral VT1 y VT2 (conocido como entrenamiento a ritmo moderado o zona Tempo).
  • Entrenamiento polarizado: Caracterizado por evitar en la medida de lo posible el trabajo en Fase II

El entrenamiento centrado en la zona entre umbrales (Fase II) es muy popular entre los atletas aficionados, sobre todo en aquellos con poco tiempo disponible para entrenar, que se auto entrenan y/o que entrenan en grupo (salidas en grupo en bici o carrera, donde siempre altas intensidades). Un meta análisis donde se analizaron 34 estudios (Londeree et al. 1997) concluyó que el entrenamiento a intensidades cercanas a los umbrales ventilatorios es un excelente estímulo para personas sedentarias o poco entrenadas, pero que no suponía suficiente estímulo para aquellos deportistas con mayor experiencia en el entrenamiento o atletas de élite.

Conclusión

Sabemos perfectamente que a la hora de realizar una competición la intensidad que aplicamos es en Zona 2 o de umbral, entre un 60/70% del total, dependerá de si el atleta es profesional o amateur, o que tan preparado esté. Sin embargo la evidencia indica que una preparación donde la mayor parte del tiempo se entrena en Zona 1 (un80% aprox.) tendrán mejores resultados en competencia.

Contrapuesto a esto, se ven muchos atletas entrenando en zona de umbral o zona 2 pensando que si realizan cada entrenamiento a intensidad de carrera van a mejorar. Pero la realidad es que la intensidad es muy lesiva, la recuperación es más lenta con la consiguiente pérdida de la eficiencia en el deporte de resistencia.

También parece ser que el entrenamiento de baja intensidad (por debajo del primer umbral) produce una menor perturbación del sistema nervioso (comparado con el entrenamiento en Fase 2), por lo que su correcta combinación con el entrenamiento por encima del segundo umbral, (Fase 3) maximizaría las adaptaciones aeróbicas con un menor riesgo de lesión.

Gracias por llegar hasta aquí con la lectura, tienen toda nuestra información en las redes y si te gustó puedes compartir el artículo con amigos a los que le pueda ser de utilidad.

 

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MODELO DE ENTRENAMIENTO PIRAMIDAL

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