Que viene la pájara. Consejos para evitar esta alteración en los ciclistas


¿Quién no ha sufrido alguna vez la temida pájara? ¿Quién no ha tenido que parar, agotado y exhausto, alguna vez para tumbarse a la sombra a poder recuperarse? ¿Quién no ha sentido la sensación de mareo, debilidad o cansancio, tras un sobreesfuerzo?

Si no la habéis sufrido nunca, enhorabuena. Pero para evitar que esto ocurra, hemos de tener en cuenta una serie de recomendaciones ante lo que significa una hipoglucemia, es decir, una disminución seria de glucosa en la sangre.

Cansancio, irritabilidad, mareo, desorientación y a veces pérdida del conocimiento son sus  síntomas. Vienen en muchas ocasiones acompañados de calor y de un esfuerzo excesivo por no haber comido nada, y por tanto, haber agotado todas las reservas. El azúcar o glucosa, es la única sustancia que da al cerebro el combustible que necesita y también al sistema nervioso central. Se deriva de las mismas comidas y bebidas ricas en carbohidratos que producen también el glucógeno que le sirve de combustible a los músculos.

Existen dos tipos de “pájaras”: la que se produce por falta de alimento y la que es provocada por la falta de líquido. En cada una, aunque la definamos de la misma manera, los efectos que se producen son distintos. En la “pájara” por falta de líquido los principales efectos son mareos y pérdidas del conocimiento, y en la que se produce por falta de alimento se nota la debilidad, cansancio y agotamiento.

El sudor reduce los líquidos y las sales del cuerpo, por lo que el corazón se ve forzado a trabajar más rápidamente, ya que al bajar la cantidad de líquidos también baja el volumen de sangre. El corazón se verá obligado a trabajar más rápido para que nuestro organismo reciba la misma cantidad de oxígeno y se desviará la energía necesaria del resto de los músculos para dirigirla al corazón y que éste alcance el ritmo cardiaco adecuado.

En nuestro organismo la glucosa se almacena en forma de glucógeno en los músculos y en el hígado. Su función es mantener constantes los valores de azúcar en sangre para que el sistema nervioso funcione con normalidad. En los músculos existen depósitos de glucosa que aumentan de capacidad con el entrenamiento hasta alcanzar un valor máximo que permite al deportista realizar un esfuerzo de alta intensidad.

Hay que beber con frecuencia, esto lo hemos repetido hasta la saciedad, y por ello son convenientes las mochilas tipo “Camel back” en la que podemos llevar hasta tres litros en la espalda y beber a sorbos sin ni siquiera parar. Si hemos estado un día sin comer, o llevamos muchas horas encima de la bici sin reponer “combustible”, tenemos todas las papeletas para sufrir una hipoglucemia. Si notamos los síntomas, hay que beber inmediatamente algún líquido rico en carbohidratos. Si actuamos con rapidez podemos reponernos con hidratación, comida y descanso. Pero cuando se toca fondo ya no hay forma de recuperarse en todo el día. Si al músculo se le agota el glucógeno en su totalidad, únicamente el descanso y la ingesta rápida de comidas ricas en hidratos de carbono nos sacará de esta situación pero por supuesto, llevará su tiempo.

Como norma debemos anticiparnos siempre y evitar cualquiera de los dos tipos de “pájaras” ya que no se puede decir cuál de las dos es más peligrosa. La hidratación es fundamental y la glucosa es un combustible que llega rápidamente al músculo, por lo que sólo se debe utilizar cuando notemos que nos van a fallar las fuerzas durante el ejercicio, ya que consumirla antes puede ser contraproducente. Consumirla antes del ejercicio puede producir que la insulina que genera nuestro cuerpo para contrarrestar el azúcar lo baje a mínimos.  Por tanto, es conveniente llevar glucosa encima pero no hacer uso de ella salvo en caso de necesidad. Como más rápido llega al músculo es si está disuelta en agua. En caso de desfallecimiento y no teniendo tabletas o barritas energéticas, se podría tomar azúcar directamente disuelto en agua.

Pero como hemos dicho, y la experiencia nos lo atestigua, hay que reponer nuestro organismo de alimentos ricos en carbohidratos antes de comenzar la excursión. La cena de la noche anterior es fundamental, al  igual que el desayuno, y comer pequeñas cantidades durante la marcha. Mucho cuidado con comer mientras vamos en bicicleta, ya que corremos el peligro de asfixiarnos. Es mejor parar y comer con tranquilidad, aunque sean bocados pequeños.

Una causa frecuente de las pájaras es el intento de hacer dieta en verano. Esto es un error, ya que jamás debemos intentar rebajar calorías cuando salimos con frecuencia y haciendo largas distancias los fines de semana. Seguro que perdemos peso, pero también nos faltará viveza, fuerza y ganas de pedalear. También, y esto nos ha ocurrido alguna vez, cuando hemos quedado por la tarde tras el trabajo y no nos ha dado tiempo a comer. En este caso el agotamiento puede llegar a ser grave ya que te deja sin fuerzas, posiblemente durante un trayecto largo, en un lugar solitario, y cayendo el día hacia la noche.

Seamos previsores y anticipémonos a los problemas, tanto por nosotros mismos como por los que nos acompañan. En un recorrido largo no deben faltar en la mochila, bocadillos que contengan proteínas, alguna pieza de fruta, galletas, barritas energéticas y alguna pastilla o gel de glucosa para emergencias.

La bebida isotónica no debe faltar nunca, especialmente en verano.

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Que viene la pájara. Consejos para evitar esta alteración en los ciclistas, 4.6 out of 5 based on 11 ratings
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    Muy interesante el post, a ver si aprendemos y nos alimentamos como toca! Gracias por la info.

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    • 02 José Manuel Almerich 13 enero, 2011 | José Manuel |

      Así es Sergio. Las barritas pesan poco y van muy bien por el valor energético que tienen. Pero que no se las coma el zorro, como en la foto. Saludos jM

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  3. 04 13 diciembre, 2012 | Comer en las excursiones. El almuerzo imprescindible.BTT | BTT |

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José Manuel Almerich

José Manuel AlmerichEscritor, geógrafo y ciclista de montaña, José Manuel Almerich es un apasionado de la bicicleta por caminos forestales y divulgador por naturaleza del patrimonio rural valenciano. Viajero incansable, ha publicado [...]

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