{"id":2033,"date":"2026-04-14T13:41:22","date_gmt":"2026-04-14T11:41:22","guid":{"rendered":"https:\/\/zona7.cat\/?p=2033"},"modified":"2026-04-14T13:41:22","modified_gmt":"2026-04-14T11:41:22","slug":"control-de-la-fatiga-en-ciclismo-y-btt-mediante-la-caida-de-velocidad-en-el-entrenamiento-de-fuerza","status":"publish","type":"post","link":"https:\/\/zona7.cat\/es\/control-de-la-fatiga-en-ciclismo-y-btt-mediante-la-caida-de-velocidad-en-el-entrenamiento-de-fuerza\/","title":{"rendered":"Control de la fatiga en ciclismo y BTT mediante la ca\u00edda de velocidad en el entrenamiento de fuerza"},"content":{"rendered":"<blockquote><p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">En ciclismo y BTT, la gesti\u00f3n de la fatiga es uno de los factores determinantes del rendimiento. No s\u00f3lo importa la carga acumulada sobre la bicicleta, sino tambi\u00e9n c\u00f3mo el entrenamiento de fuerza afecta a la capacidad de producir potencia en d\u00edas posteriores.<\/span><\/span><\/p><\/blockquote>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Una de las herramientas m\u00e1s precisas para controlar la fatiga neuromuscular en el entrenamiento de la fuerza es la <\/span><\/span><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">ca\u00edda de velocidad (velocity loss, VL)<\/span><\/span><\/strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> dentro de una serie.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">La literatura cient\u00edfica liderada por <\/span><\/span><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Gonz\u00e1lez-Badillo y S\u00e1nchez-Medina (2010)<\/span><\/span><\/strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> demuestra que la velocidad de ejecuci\u00f3n es un indicador fiable de la intensidad relativa y del estado neuromuscular. Posteriormente, <\/span><\/span><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">S\u00e1nchez-Medina y Gonz\u00e1lez-Badillo (2011)<\/span><\/span><\/strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> confirmaron que la p\u00e9rdida de velocidad dentro de una serie est\u00e1 estrechamente relacionada con la acumulaci\u00f3n de fatiga neuromuscular.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Para ciclistas y bikers, esto es clave: permite estimular el sistema neuromuscular sin comprometer la calidad de los entrenamientos aer\u00f3bicos posteriores.<\/span><\/span><\/p>\n<p><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">\u00bfQu\u00e9 es la ca\u00edda de velocidad y lo que nos dice en ciclismo?<\/span><\/span><\/strong><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">La ca\u00edda de velocidad es el porcentaje de reducci\u00f3n de la velocidad media respecto a la primera repetici\u00f3n de una serie.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Ejemplo:\u00a0<\/span><\/span><\/p>\n<ul>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Primera repetici\u00f3n de una sentadilla: 0,85 m\/s<\/span><\/span><\/li>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">\u00daltima repetici\u00f3n: 0,65 m\/s <\/span><\/span><br \/>\n<span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">\u2192 VL \u2248 23%<\/span><\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Este porcentaje refleja:<\/span><\/span><\/p>\n<ul>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Fatiga perif\u00e9rica muscular<\/span><\/span><\/li>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Estr\u00e9s metab\u00f3lico<\/span><\/span><\/li>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Alteraci\u00f3n de la funci\u00f3n neuromuscular<\/span><\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">En estudios con atletas entrenados, <\/span><\/span><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Pareja-Blanco et al. (2017)<\/span><\/span><\/strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> demostraron que distintos niveles de VL generan diferentes magnitudes de fatiga y adaptaci\u00f3n.<\/span><\/span><\/p>\n<p><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">\u00bfPor qu\u00e9 es especialmente relevante en ciclismo y BTT?<\/span><\/span><\/strong><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">El ciclismo es un deporte donde:<\/span><\/span><\/p>\n<ul>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">La potencia relativa es determinante<\/span><\/span><\/li>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">La recuperaci\u00f3n entre sesiones es cr\u00edtica<\/span><\/span><\/li>\n<li><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">La acumulaci\u00f3n de fatiga central puede afectar a la calidad de las series de intensidad<\/span><\/span><\/li>\n<\/ul>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Un exceso de fatiga neuromuscular derivada de la fuerza puede reducir la capacidad de producir potencia en intervalos VO\u2082max o en esfuerzos repetidos en BTT.<\/span><\/span><\/p>\n<p><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">R\u00f8nnestad et al. (2010, 2011)<\/span><\/span><\/strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> mostraron que el entrenamiento de fuerza mejora la potencia y la econom\u00eda en ciclistas, pero el volumen y gesti\u00f3n de la fatiga son determinantes para no interferir con el trabajo espec\u00edfico sobre la bicicleta.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Aqu\u00ed es donde entra la VL como herramienta de autorregulaci\u00f3n.<\/span><\/span><\/p>\n<p><strong><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">\u00bfQu\u00e9 ca\u00edda de velocidad es recomendable por ciclistas?<\/span><\/span><\/strong><\/p>\n<p><strong>&#8211;<\/strong><strong>VL baixa (\u2264 20\u201325%)<\/strong><\/p>\n<ul>\n<li>Mant\u00e9 qualitat neuromuscular<\/li>\n<li>Redueix estr\u00e8s metab\u00f2lic<\/li>\n<li>Permet recuperar millor per sessions de bici<\/li>\n<\/ul>\n<p>En l\u2019estudi de <strong>Pareja-Blanco et al. (2017)<\/strong>, protocols amb 20% de VL van produir millores similars en for\u00e7a que protocols amb 40%, per\u00f2 amb molta menor fatiga residual.<\/p>\n<p>Per ciclistes de ruta o BTT, aquesta estrat\u00e8gia \u00e9s ideal en per\u00edodes competitius o amb alta c\u00e0rrega aer\u00f2bica.<\/p>\n<p><strong>VL moderada-alta (30\u201340%)<\/strong><\/p>\n<ul>\n<li>Major estr\u00e8s hormonal i metab\u00f2lic<\/li>\n<li>Major temps de recuperaci\u00f3<\/li>\n<li>Pot \u00fatil en pretemporada<\/li>\n<\/ul>\n<p>Segons <strong>Pareja-Blanco et al. (2020)<\/strong>, entrenar amb alta VL incrementa el temps necessari per recuperar marcadors neuromusculars.<\/p>\n<p>Aix\u00f2 pot ser interessant en fases d\u2019acumulaci\u00f3, per\u00f2 no \u00e9s \u00f2ptim durant blocs d\u2019alta intensitat espec\u00edfica en bici.<\/p>\n<p><strong>Aplicaci\u00f3 pr\u00e0ctica en un ciclista de BTT<\/strong><\/p>\n<p>Exemple de protocol:<\/p>\n<p><strong>Exercici:<\/strong> Sentadilla<br \/>\n<strong>C\u00e0rrega:<\/strong> 70\u201380% 1RM<br \/>\n<strong>Objectiu:<\/strong> VL m\u00e0xima 20%<\/p>\n<p>Procediment:<\/p>\n<ol>\n<li>Registrar la velocitat de la primera repetici\u00f3.<\/li>\n<li>Aturar la s\u00e8rie quan la velocitat disminueixi un 20%.<\/li>\n<li>Realitzar 3\u20134 s\u00e8ries amb recuperaci\u00f3 completa.<\/li>\n<\/ol>\n<p>Aix\u00f2 permet:<\/p>\n<ul>\n<li>Est\u00edmul neuromuscular eficient<\/li>\n<li>Menor interfer\u00e8ncia amb la bici<\/li>\n<li>Millor control de la c\u00e0rrega global setmanal<\/li>\n<\/ul>\n<p>Segons <strong>Jovanovi\u0107 &amp; Flanagan (2014)<\/strong>, aquest model permet autoregular la c\u00e0rrega segons l\u2019estat real del sistema nervi\u00f3s aquell dia.<\/p>\n<p><strong>Com integrar-ho amb la planificaci\u00f3 de ciclisme<\/strong><\/p>\n<p>Recomanaci\u00f3 pr\u00e0ctica per ciclistes:<\/p>\n<ul>\n<li>Temporada competitiva \u2192 VL \u2264 20%<\/li>\n<li>Pretemporada \u2192 VL 25\u201330%<\/li>\n<li>Fase de for\u00e7a m\u00e0xima \u2192 puntualment fins 30\u201335%<\/li>\n<\/ul>\n<p>Sempre combinant amb:<\/p>\n<ul>\n<li>RPE<\/li>\n<li>Sensacions sobre la bici<\/li>\n<li>Qualitat dels intervals<\/li>\n<li>Variabilitat de la freq\u00fc\u00e8ncia card\u00edaca<\/li>\n<\/ul>\n<p><strong>Helms et al. (2018)<\/strong> suggereixen que la combinaci\u00f3 de m\u00e8triques objectives i subjectives optimitza el control de la fatiga en esportistes entrenats.<\/p>\n<p><strong>Conclusi\u00f3 per ciclistes i BTT<\/strong><\/p>\n<p>En ciclisme i BTT, la clau no \u00e9s generar la m\u00e0xima fatiga possible en la sala de for\u00e7a, sin\u00f3 generar el m\u00ednim est\u00edmul efectiu que permeti millorar la pot\u00e8ncia sense comprometre el rendiment espec\u00edfic.<\/p>\n<p>La caiguda de velocitat permet:<\/p>\n<p>-Controlar la fatiga neuromuscular en temps real<br \/>\n-Individualitzar la c\u00e0rrega<br \/>\n-Optimitzar la recuperaci\u00f3<br \/>\n-Reduir interfer\u00e8ncies amb el treball aer\u00f2bic<\/p>\n<p>En esports d\u2019endurance, la qualitat sempre supera la quantitat.<br \/>\nEntrenar amb control de la velocitat no \u00e9s entrenar menys, \u00e9s entrenar amb m\u00e9s precisi\u00f3.<\/p>\n<p><strong>Bibliografia<\/strong><\/p>\n<p>Gonz\u00e1lez-Badillo, J. J., &amp; S\u00e1nchez-Medina, L. (2010). Movement velocity as a measure of loading intensity in resistance training. <em>International Journal of Sports Medicine, 31<\/em>(5), 347\u2013352.<\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">S\u00e1nchez-Medina, L., &amp; Gonz\u00e1lez-Badillo, JJ (2011). Velocity loss as tienen indicador of neuromuscular fatigue during resistance training. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Medicine &amp; Science in Sports &amp; Exercise, 43<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> (9), 1725\u20131734.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Pareja-Blanco, F., Rodr\u00edguez-Rosell, D., S\u00e1nchez-Medina, L., et al. (2017). Effects of velocity loss during resistance training on athletic performance. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Scandinavian Journal of Medicine &amp; Science in Sports, 27<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> (7), 724-735.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Pareja-Blanco, F., et al. (2020). Time course of recovery following resistencia training leading to failure versus non-failure. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">European Journal of Applied Physiology, 120<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> , 1\u201313.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">R\u00f8nnestad, BR, Hansen, J., &amp; Raastad, T. (2010). Strength training impruebes performance in competitive cyclists. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Escandinavia Journal of Medicine &amp; Science in Sports, 20<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> (1), e89\u2013e98.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">R\u00f8nnestad, BR, et al. (2011). Short-term effects of strength training on cycling performance. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Journal of Strength and Conditioning Research, 25<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> (8), 2157-2165.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Jovanovi\u0107, M., &amp; Flanagan, EP (2014). Researched applications of velocity basada en strength training. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Journal of Australian Strength and Conditioning, 22<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> (2), 58-69.<\/span><\/span><\/p>\n<p><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Helms, ER, et al. (2018). RPE and velocity relationships in resistance training. <\/span><\/span><em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\">Sports, 6<\/span><\/span><\/em><span dir=\"auto\" style=\"vertical-align: inherit;\"><span dir=\"auto\" style=\"vertical-align: inherit;\"> (3), 1-14.<\/span><\/span><\/p>\n","protected":false},"excerpt":{"rendered":"<p>En ciclismo y BTT, la gesti\u00f3n de la fatiga es uno de los factores determinantes del rendimiento. No s\u00f3lo importa la carga acumulada sobre la bicicleta, sino tambi\u00e9n c\u00f3mo el entrenamiento de fuerza afecta a la capacidad de producir potencia en d\u00edas posteriores. Una de las herramientas m\u00e1s precisas para controlar la fatiga neuromuscular en [&hellip;]<\/p>\n","protected":false},"author":3,"featured_media":1994,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":{"footnotes":""},"categories":[37],"tags":[38],"class_list":["post-2033","post","type-post","status-publish","format-standard","has-post-thumbnail","hentry","category-blog","tag-entrenamiento"],"yoast_head":"<!-- This site is optimized with the Yoast SEO plugin v27.3 - https:\/\/yoast.com\/product\/yoast-seo-wordpress\/ -->\n<title>Control de la fatiga en ciclismo y BTT mediante la ca\u00edda de velocidad en el entrenamiento de fuerza - Zona 7<\/title>\n<meta name=\"robots\" content=\"index, follow, max-snippet:-1, max-image-preview:large, max-video-preview:-1\" \/>\n<link rel=\"canonical\" href=\"https:\/\/zona7.cat\/control-de-la-fatiga-en-ciclisme-i-btt-mitjancant-la-caiguda-de-velocitat-en-lentrenament-de-forca\/\" \/>\n<meta property=\"og:locale\" content=\"es_ES\" \/>\n<meta property=\"og:type\" content=\"article\" \/>\n<meta property=\"og:title\" content=\"Control de la fatiga en ciclismo y BTT mediante la ca\u00edda de velocidad en el entrenamiento de fuerza - Zona 7\" \/>\n<meta property=\"og:description\" content=\"En ciclismo y BTT, la gesti\u00f3n de la fatiga es uno de los factores determinantes del rendimiento. 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