Pro Tips: HOW CYCLISTS AND RUNNERS USE ALTITUDE TRAINING - When, where, why, and is it for you?
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- Опубликовано: 15 окт 2024
- After a successful altitude camp in Big Bear, I realized that there's a somewhat complicated protocol that I've used over the years on the advice of teams and other athletes. I know it's worked for me, but I couldn't explain why. Thankfully, my sponsor InsideTracker gave us a few minutes with their expert Stevie Smith to provide some answers.
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As a paramedic who works out of a fire station at 9,600', I can tell you that AMS symptoms don't usually develop within the first 24 hours of arrival at altitude; 48-72 hours after arrival is typical. Also, consider sleeping at a lower elevation before your race. For example, if you were going to race in Leadville, CO (10,100'), you could sleep in Eagle, CO (6,600') and (depending on traffic) be in Leadville after an hour's drive.
I like the banners on Stevie's wall.
I like her bar tape and the fact that she is a metric person
This was very cool and insightful
I live at 7400' and routinely train between 5200' and 10600', both biking and running. My last running race was a mountain marathon that started at 9600' and topped out over 12k. I've never run at sea level, though. The last time I was at sea level was 5yrs ago. Would be interesting to see how my performance changes at lower elevation.
Great interview. Useful but often hard to parse info.
I’ve wondered how much high humidity training can prepare you for elevation. I live in the south only a few hundred ft above sea level and have to train in very humid conditions. I recently was at Lake Tahoe and completed the 72 mile lake loop with relative ease even though the lake sits at just over 6000ft with sections of the ride going much higher. I also hiked Maggie’s peak the next day which is over 8000ft and never felt any adverse affects from the altitude. Can it be that the high humidity which never dipped below a 70% all summer helped?
Thanks Phil
I would like to know how carb loading would effect your blood and what kind blood type A,B,AB and O…with + and ~ blood types would effect your performance…is better for performance …I know for me personally I carb load for two days before the event…eat some fish and a salad about 5pm or 6pm the evening before the event … then about 9pm to 9:30 eat again some kind of meat ,eggs and beans…my I’m a type A BLOOD type… whether I’m gonna run or on a bike I’m a beast…lol…it works for me…and you gave me some insight on video … very good content…
I live at 7,200' and raced the 3 day stage race at Leadville this year. I did not feel a big impact from the added elevation though I don't doubt there was some drop in performance. I kept an eye on HR while racing and did notice it would climb quicker than normal. Next year I am planning on staying outside of Leadville closer to 7,000' and driving into town for the race in the mornings. I'm curious if that will help. I guess it couldn't hurt. Oh, and Ice Legs! always bring those along on race weekends! Only need to improve by 20 minutes to get my big belt buckle 🙂
Interesting and informative interview, thanks Phil! I would love to hear more about the differences between the strategies to feel decent/avoiding AMS symptoms, vs optimizing performance at altitude. For the latter, you mentioned showing up either the day before an altitude event (yikes!), or 2-3 weeks before. For us weekend warriors and Freds, we almost never have the luxury to show up 2 weeks before an event, but a few days is usually doable. I've stumbled upon some research in the past that suggests 2-3 days before a higher altitude (3-4k+ meters) is best for avoiding AMS but that seems to contradict your experience. What do you suggest for us mere mortals? Thanks!
Get there the day before. Swoop right in and out like a spy.
I'm from sea level, and go to university around 6,000ft (1800m) and can definitely attest to the fact that you cannot adjust in only a few days.
I've been running at altitude in Kenya for the past five months. Two days ago I had my blood tested and discovered my HCT, RBC, WBC and Haemaglobin are all at the bottom end of the safe ranges. I'm demoralized because I of course hoped I'd see these levels rise.
My Haemaglobin is only 13.3
RBC only 4.32
WBC only 4.0
HCT only 38%
I would think you need more rest and maybe more iron
@@worstretirementever Thanks for the suggestions. I've been taking iron 2x50mg a day but my RBC is still dropping. A nurse thought I had internal bleeding!
Resting is harder than training, but likely a wise choice.
Yeah i take an iron supplement cuz my RCC is only just in the normal range, its low, haven't seen any improvement though, sadly.
Do the same acclimation principles work in reverse? I live at altitude and travel to sea level for events. Should I expect a similar proportional performance bump, and do the same arrival time recommendations apply?
I’m no expert, but from what I understand, there is less oxygen in the air at altitude. Your muscles need oxygen to work. So altitude training is used to help the athlete’s muscles get used to reduced oxygen levels. If you live and train at high altitude, but are doing an event at low(er) altitude, you shouldn’t need any acclimation, because your muscles will just receive more oxygen so that will just be better. Hope this helps. Sorry if some things are unclear, English isn’t my first language.
Don’t ask me to explain it but when you land at sea level you can immediately just do more power. No need to acclimate
Is it ever worth it to go for just a few days a few weeks before an event?
And go back to sea level in between? Probably not worth it
This is why I sleep in a coffin.
Hi Phil, if this is sponsored content you have a legal obligation to put a disclaimer somewhere. I didn't see a disclaimer anywhere - google has a help article that will show you how to do this. The FTC also says you must clearly state if this is a sponsored spot in the video description.
He mentioned that they were a sponsor of his, and he explains it in the description again. This is more than enough as I don’t think this is his sponsor specifically paying for this piece of content to be produced.
Also, who’s really worried about this?
Thanks, Ryon. Yeah I'm a sponsored athlete covered in logos with a coupon code and a list of sponsors in my description so I think I'm clear enough that everything I do is sponsored to a degree and that's how I make a living. If anyone's wondering, I have 100% control of the creative in every video I do, and I film and edit myself (or direct when I hire someone). In this case I pitched the idea to the sponsor because their product integrates really well with my altitude training and I know they have a bunch of scientists on staff. I came up with the questions and they gave me access to someone who I think provided a bunch of useful information that took me years to learn as a pro.
Lighten up Francis. Phil promotes “No Kid Hungry”. I understand that here in the Nanny States of America, we are all too stupid to wash our hands and wear a mask let alone decide if there is an evil agenda in learning about altitude training.