TriDevilDog wrote:
I agree biking and running at IM pace are not a strain in Boulder altitudes ( I lived there for 10 years ) but your Z2 / Z3 paces will be slower on the run... somewhere in the 15-30 sec per mile. If you have trained at sea level at say, 8 min/mile, expect to run at 8:15-8:30 at mile high. Insisting on running your sea level pace at altitude will catch up to you just like overcooking your pace.
I do think you feel it on the swim however. If you're like me and tend to go out too hard on the swim trying to beat the crowd to the first turn...there is just not as much O2 coming in when you take a breath. I would advise anybody coming from sea level to go out steady on the swim. Thin air combined with the constriction from a wetsuit will feel very different than laps in your pool.
A rule of thumb on the bike - The terrain can be a little hard to read there with lots of rolling hills. If you're heading West ( with the mountains in front of you) you are most likely trending uphill, if you're heading East with the mountains behind you, that will be the downhill stretches and a chance to make some time. ( The section on Niwot / Nebo road is infamously known for it's afternoon headwinds as you climb West) The Eastbound sections of Nelson and 66 are gloriously fast and smooth, and the southbound leg on 75th is also a very fast smooth section.
Enjoy!
Great take.
Definitely going to take that advice on the swim. I've spent a decent amount of time (never raced though) in elevation, and have never had problems. Including up to 14K feet. That being said, I have never swam at elevation, I've heard breathing is like sucking through a straw. Going to pace it easily so i don't get too burned out later in the swim.
-------------------------------------------------------------
Tough Times Don't Last, Tough People Do.