PEDALE PARA CORRER MELHOR
Autor: http://twitter.com/personal_se | Publicado: 2011-11-08T06:36:00-08:00

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 <![endif]-->  Incluir treinos de bicicleta entre uma e outra corrida melhora o condicionamento, distrai e evita lesõesA corrida faz parte da sua vida. Religiosamente você calça o tênis e sai duas, três ou quatro vezes por semana para treinar. Espera ansiosamente pela prova do mês e não vê a hora de bater o próprio recorde. Já pensou, então, em incluir treinos de bicicleta na rotina e melhorar seu desempenho nas pistas? Sessões de bike, indoor ou outdoor, podem ajudar no condicionamento vascular, trabalhar a musculatura inferior, aumentar o seu VO2 e, de quebra, lhe livrar da monotonia.E o melhor, não precisa se acabar no pedal. Um ou dois treinos semanais, em dias alternados com a corrida, já geram benefícios ao corredor. Para o médico Moisés Cohen, professor do departamento de ortopedia e traumatologia da Unifesp e diretor do Instituto Cohen de Ortopedia, Reabilitação e Medicina do Esporte, em São Paulo, a bicicleta, por se tratar também de uma atividade aeróbica, ajuda os praticantes de corrida, pois ao misturar estas atividades, há uma melhora da resistência da musculatura dos membros inferiores, cuidado importante para a prática da corrida. "Além de melhorar o condicionamento físico através dos sistemas cardiorrespiratório e vascular". "A bicicleta pode fazer parte do treinamento de corrida como uma alternativa de exercitar o músculo cardíaco e o sistema respiratório sem o impacto típico da corrida" diz o professor de bike da academia Bio Ritmo, Gilberto Ambrogi, o Giba, ex-campeão brasileiro de ciclismo e maratonista. "O ciclismo traz aumentos significativos na capacidade aeróbica e no metabolismo das gorduras. Além disso, sobrecarrega menos as articulações (joelho, coluna), pois é considerado um esporte de baixo impacto, se comparado à corrida".Para ele, como a solicitação muscular ao pedalar é completamente diferente da corrida, isso pode favorecer o maior equilíbrio muscular das pernas do corredor. "No entanto, com base no princípio da especificidade do treinamento, se você quer correr melhor deve focar seus treinos na corrida, deixando o ciclismo apenas como coadjuvante do treinamento".A corredora santista Luciane Mecias é figurinha carimbada nos pódios femininos de provas de 10 km, revezamento e meias-maratonas, pela região de São Paulo e Santos, cidade na qual mora. Durante a semana, para dar um gás no condicionamento, ela usa a bicicleta como meio de locomoção e chega a pedalar 30 km por dia. "Se preciso de força para determinada prova, pedalo de casa para o trabalho na marcha mais pesada, com mais carga". Para ela, a força imposta no exercício é complementar ao treino principal e não concorrente. "Se o foco é a corrida, a bike deve ser complementar, para ajudar no desempenho das passadas na pista".Mas Giba alerta: "Não busque performance na bike! Foque sua energia na corrida e use a bicicleta apenas como descanso ativo e motivação para os treinamentos".RECUPERAÇÃO ATIVA&nbsp;Intercalar a bicicleta nos descansos da corrida é uma forma de fazer um descanso ativo, explicam os treinadores. "O descanso é tão importante quanto a atividade física", explica Cohen. Isso porque, durante a atividade física, entramos numa fase catabólica (consumo, gasto), ou seja, estamos catabolizando energia, destruindo nossas fibras musculares, gastando nossas reservas energéticas e gerando "estresse" muscular, explica o médico. "No período de recuperação entramos numa fase anabólica (síntese, reparação), de recuperação dos substratos energéticos gastos durante a atividade física e da reconstrução das fibras musculares lesionadas". Logo, o equilíbrio entre essas duas fases traz um bom funcionamento das funções vitais do organismo, evitando assim as conseqüências indesejadas do super-treinamento.EVITE LESÕES!Pedalar pode ser também a salvação de quem está machucado ou quer treinar sem se machucar. "Serve para as duas coisas: tanto para aquele atleta que se lesionou e não quer perder o condicionamento, como para aqueles que querem melhorar a resistência, aumentando o volume de treino, sem correr o risco de se lesionar", explica Ricardo Arap, diretor técnico da Race Consultoria Esportiva.O economista Caio Antunes, 27, sentiu fortes dores na perna, após a Maratona de Paris, no ano passado e, dado o diagnóstico, teve de cuidar de fraturas de estresse nas duas tíbias. "Fiquei seis meses pedalando para não perder o condicionamento adquirido nos treinos da maratona". Quando voltou a correr, há três meses, fez uma prova de 10 km no mesmo tempo que costumava correr em março do ano anterior à maratona. "Sinto que não perdi o ritmo nem o condicionamento. Fiz treinos de bicicleta na rua e na academia", explica Caio. "Com o ciclismo você ganha os mesmos benefícios cardiovasculares da corrida e fortalece músculos que ajudarão na hora de correr", diz Arap. No caso da mountain bike, é preciso fazer também força com os braços para controlar a bicicleta, trabalhando assim os membros superiores.BOM PARA O CORPO&nbsp;Os benefícios do treino de bicicleta entre uma e outra corridinha vão muito mais além das perninhas durinhas e pinta de ciclista. Fisiologicamente, explica Cohen, é muito bom intercalar a corrida com outros esportes, principalmente aqueles de menor impacto, como o ciclismo, que poupa o joelho, tornozelo e coluna vertebral, partes do corpo bastante sobrecarregadas durante os treinamentos de corrida."Incorporar outros esportes ajudará o atleta a prevenir algumas das principais lesões relacionadas à corrida, como tendinite, tibialgia (canelite) e as fraturas por estresse", diz Cohen.Segundo o médico, o recomendado para um corpo saudável e condicionado é intercalar uma atividade de força com os treinos aeróbicos. Segundo estudos do American College of Sports Medicine, exercícios de força devem ser feitos de duas a três vezes por semana e os exercícios aeróbicos, de três a cinco vezes por semana. "Quanto mais o corredor estiver preparado para a atividade física melhor será seu desempenho e, além disso, menor o risco de lesões", explica Cohen.
APRENDA COM QUEM PEDALA&nbsp;O heptacampeão do Tour de France, Lance Armstrong foi, durante muitos anos, o astro das pistas sobre duas rodas. Com ele, não tinha para ninguém. Quando aposentou a magrela e resolveu fazer a Maratona de Nova York, em 2006, concluiu os 42 km em 2:59:36, ficando na 214ª posição (na prova correm cerca de 30 mil pessoas). "Considerando todos os Tours de France que participei, até os piores dias de competição, nada foi tão difícil ou me deixou com uma sensação tão grande de cansaço como fazer uma maratona. Mas o condicionamento do ciclismo, sem dúvida, foi essencial para meu desempenho abaixo de três horas de prova", disse o atleta após a prova. Em 2007 ele baixou seu tempo para 2:46:43 em NY e este ano vai estrear na Maratona de Boston."De fato, a bike é uma excelente ferramenta para estimular e melhorar os treinos de corrida, seja para uma prova de 10 km ou para uma maratona. É um descanso ativo que poucos brasileiros fazem", explica o atleta Hugo Pradoneto, único brasileiro a trabalhar com o Carmichael Training System (CTS), centro de treinamento norte-americano voltado para ciclistas e atletas de outras modalidades, amadores e profissionais. O treinador aconselha uma hora no pedal como forma de descanso ativo, após os treinos mais exaustivos de corrida.Mas não precisamos ir até os Estados Unidos para termos ciclistas que trocaram a magrela por um par de tênis. Nosso editor da CR foi ciclista durante anos e quando decidiu começar a correr constatou que não era nada difícil e logo estava fazendo 20 ou mais quilômetros. O condicionamento no ciclismo lhe permitiu se preparar para a primeira maratona em apenas dois meses e completar em Blumenau 1992, aos 45 anos, os 42 km em 3h04, que continua sendo seu recorde pessoal. BENEFÍCIOS DA RECUPERAÇÃO ATIVA (USO DE OUTRA MODALIDADE ESPORTIVA NOS INTERVALOS DA CORRIDA)- Redução do número de lesões, pois diminui o impacto repetitivo da corrida e o corpo continua em atividade, com exercícios que fortalecem outros músculos da perna e protegem o joelho do atleta que corre.- Melhora a agilidade, habilidade e o equilíbrio, pois mesclando outras atividades, o atleta desenvolve diferentes técnicasO QUE O CORREDOR GANHA PEDALANDO- Descanso dos músculos usados na corrida, mesmo pedalando- Aumento da flexibilidade: os músculos posteriores da coxa alongam de maneira relaxada- Trabalho do sistema cardiovascular- Fortalecimento dos músculos da perna- Trabalho dos músculos superiores (braços, costas), principalmente no mountain bike- Fortalecimento dos tendões e articulações, diminuindo o risco de lesões- É uma ótima maneira de relaxar entre uma prova e outra de corrida e de variar o treinoATENÇÃO- Os esportes de mesma intensidade e impacto que a corrida devem ser feitos em dias alternados e, nunca, juntos- Atividades de relaxamento, flexibilidade ou alongamento são indicadas no mesmo dia da corrida, desde que haja disposição física- O treino de corrida regenerativo pode ser substituído por braçadas na piscina ou no mar, ou um passeio de bike, com carga leve a moderada- No planejamento da temporada, o treino de corrida deve preencher pelo menos três dias da semana do atleta, já que essa é a atividade principal- Qualquer sinal de dor, desconforto, cansaço excessivo e tumulto na agenda por conta da quantidade de atividades, o melhor é parar o esporte secundário, consultar um especialista e checar como está o corpo. Isso pode ser sintoma de treinamento em excesso (overtraining).<!--[if gte mso 9]>     Normal   0         21         false   false   false      PT-BR   X-NONE   X-NONE                                                     MicrosoftInternetExplorer4                                                   <![endif]--><!--[if gte mso 9]>  <w:LatentStyles DefLockedState="false" DefUnhideWhenUsed="true"
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