La pajara in cycling: causes, symptoms and treatment
It is difficult to understand the world of cycling without the term " bird" A concept that is directly related to endurance sports and that we have all heard it pronounced on occasion.
If you are a veteran of cycling I am convinced that you will still remember your first bird And if you are one of the newcomers, you may have already tried in your own meat what it feels like when the “uncle of the mazo” comes to visit you.
To get the cyclist card you will have to go through the tube like everyone and sooner rather than later you can be sure that you will pay the hazing. Whether you like it or not, you will have the pleasure of tasting and suffering the typical fainting bird that makes you get home with the fuel tank low. Even the greats of this sport like Miguel Indurain, Alberto Contador or Alejandro Valverde have lost great races for this reason.
Today we tell you everything related to Pajara in cycling. causes, symptoms and treatment. If the bird catches you, don't be caught off guard!
What is a bird?
The dreaded bird is the cyclist's great enemy. A concept that refers to the energy fainting suffered by the cyclist when the levels of Blood glucose they are especially low.
At a scientific level, the most comparable to a bird is hypoglycemia. The "sugar crisis" is directly related to the body's limited ability to store glycogen.
When we do physical exercise at high intensity or for a prolonged period of time our energy reserves begin to decrease. If we go over the line or we do not pay enough attention to hydration and food, it is very likely that our body will faint energetically.
The worst thing about the bird is that it generally does not warn and when you want to take charge of the situation it is too late to reverse the situation.
It should not be forgotten that in sports such as cycling, running or triathlon, the caloric requirement is maximum and that with the passage of hours, our body is expending energy that must be replaced.
The body is very wise and whenever it is in extreme situations it tends to prioritize. When blood sugar levels are very low, the brain and vital functions will always take their necessary part. It will be then when the weakness will take over you especially at the muscular level.
At this point it is convenient to differentiate that there are several types of birds and the causes for which they appear vary depending on the type of effort made and the existing weather conditions (heat and / or humidity) during exercise also influence. The one that comes from the slang of cyclists, described above, when the body's glycogen reserves are depleted and the muscles are left without their main and most efficient source of energy to continue exercising their activity. Then we have the one that makes an appearance when a resistance training to speed or anaerobic lactic capacity very typical in speed efforts. It is the one that forces the muscles to work with oxygen debt (anaerobiosis) and producing lactic acid (lactate) and a decrease in PH (acidosis). When lactate accumulation reaches a certain limit, energy formation decreases, acidosis increases, and the muscle can no longer function with the same intensity, at which time an enormous discomfort appears.
Symptoms of a bird:
If you are feeling any or some of the following symptoms in your body, I am almost convinced that you are on the verge of a bird. Do not take any of the following symptoms lightly.
- -Muscular weakness
- -Loss of reflexes
- -Cold sweating
- -Blurry vision
- -Increased or decreased heart rate
- -Concentration problems
How to avoid a bird?
Discarding the remote possibility that you want to take a pájara for pleasure, you will surely have all the interest in the world to know some practical tips to avoid the always annoying visit of the mazo's uncle (synonymous cyclist of the term pájara).
-Breakfast enough: You must have breakfast according to the requirement of training or competition. If you have 5 hours of specific work with series you cannot have the same breakfast as if you have 1 and a half hours of regeneration. Breakfast is the most important meal of the day and not long ago I already told you about some specific guidelines for acting at breakfast for cyclists.
-Care hydration: Both cramps and birds tend to appear due to poor hydration. Try to drink small sips of water or isotonic drink every 10-15 minutes. It is calculated that once the first hour of physical activity is over, you should drink 0.5 liters of liquid for every 60 minutes of exercise. In winter we tend to leave hydration aside. Remember to always drink even if you don't feel thirsty.
-Take care of the diet: not everything will be drinking. Isotonic drinks are increasingly worked from a nutritional point of view but do not forget to eat solid food. Energy bars, fruit, sweets or sweets as you wish can save you from a dangerous bird.
-Dose: All of the above is fine, but we are all aware of our physical abilities and although cyclists are warm blooded people we must learn to regulate our energy level. If your functional power threshold (FTP) is at 340 watts it doesn't make any sense to start the competition or the cycling tour trying to follow those who have it at 380 (keeping the weight factor constant). The fuel tank is limited and you will be solely responsible for managing the remaining gasoline as well as possible.
-Get a realistic vision: In this endurance sports it is common to see unconscious people who try to emulate their sports idols and enter ultra-deep competitions that are not within their reach. You must be aware of your physical abilities and your limitations.
What to do in case of a bird?
If nothing in the previous point has served to prevent the arrival of the bird it is best to arm yourself with patience and find the quickest way to return home.
The body takes to recover the initial energy levels and as much as you eat, it will be very difficult for you to turn the situation around.
If you are broken and you feel that you have difficulties even to follow a smooth pedaling rhythm, it is recommended that you stop immediately at eat and drink. If you have run out of food do not make the mistake of wanting to get home as soon as possible and in a hurry. I assure you that 10 miserable kilometers can become a veritable ordeal and a physical and mental hell.
A gas station, a bar, a restaurant or even an acquaintance's house can be your salvation. Eat something with sugar, but don't neglect carbohydrates either. The energy drinks or the sugary soft drinks they are a good alternative. If you are very fair, some caffeine can give you an extra little boost.
As much as you have in mind the idea of completing the route, it is best that you become aware of the situation and act with respect. A timely withdrawal will be the best of victories.