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Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft)
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Greetings everyone, I am searching for some advice to help with training for this race. If anyone has experience training at a similar elevation and running a race in CO I would very much love to hear your experience.

I originally didn't intend to sign up for Boulder (August 1st) but my calendar really works well with this race and I am eager to see this state. Training has already commenced, and I am now very nervous about the elevation. My current plan is to arrive Wednesday for the race on Saturday. I perhaps may bump it up to the Tuesday if there will be a greater benefit.
Now for my training I have incorporated more hills than I suspect the course has from what I have research. I have also purchased a training mask (Which thanks to some threads in this forum make me think I wasted $60 bucks). Other than that I am not exactly sure how to tackle this one.

Perhaps its a bad idea to do this one (I purchased the cancellation insurance LOL)? Look forward to hearing some responses. Have a great day,

Alex
Last edited by: alivingstone: Feb 13, 20 7:00
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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I don't live quite that low, but my experience with some higher altitude races tells me I respond best either showing up right before or a few weeks before. In between I experience a performance decline.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [turdburgler] [ In reply to ]
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turdburgler wrote:
I don't live quite that low, but my experience with some higher altitude races tells me I respond best either showing up right before or a few weeks before. In between I experience a performance decline.

Thanks for the reply. Yeah I am throwing any ideas of a PB out the window at this point lol.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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I'm going to link this podcast again, which you may have seen from the previous thread: https://flocycling.com/pages/podcast (episode 18)

Listen to the entire thing and the doctor addresses most points you ask. The TLDListen is pretty much this: if possible, show up 2 weeks before, otherwise it doesn't make a bit of difference. The only benefit that an altitude mask would provide would be a psychological one, getting your body and mind more accustomed to the idea of getting less oxygen. It won't actually provide any adaptation.

The race itself is fantastic. Aside from an uninspiring run course, the swim and the bike are top notch. The best way you can prepare for the race is just train hard and smart. The altitude will make a difference for your heart rate and threshold efforts once you're there, but if you don't overthink it you'll be a step ahead of everyone else coming from sea level.

Benjamin Deal - Professional - Instagram - TriRig - Lodi Cyclery
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Last edited by: realbdeal: Feb 13, 20 7:45
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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You don't necessarily need to do that. That isn't too high and people respond differently. I am fairly certain that showing up right before work couple weeks before is generally accepted as the way to go.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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Not quite the same , but close enough?

A while back I did a trek to Everest Base camp, which is slightly above 18,000ft. That included 6 days of walking to get there starting at 8,000ft.
I borrowed an altitude tent from a friend and spent a couple of weeks in advance gradually moving the "level" to 12,000ft (or thereabouts).
It was a Hypoxic system that provided air with oxygen equivalents of the altitude. It certainly induced a feeling of oxygen debt.
I also took Diamox, which is a PED as far as athletic competition is concerned.
It promotes the growth of blood cells, so you can't have it for an IM.

After all of that I was fine....by the 2nd week and on the way down.
Sorry but from my point of view and experience acclimatization works and it doesn't happen in 3 days.
One thing that did alleviate some of the altitude problems was beetroot, so I must admit I was a big fan of that.
Watch out for the sun, it's a bit nastier at altitude and I got badly burned on an overcast day.
ps one of the emergency treatments for altitude sickness is Viagra.
Enjoy.

Good luck.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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Back in 2015 I did Ironman Boulder. I live in Houston at about 53 feet above sea level.

I spent several days in New Mexico at around 7700 feet before heading to Boulder five days before the race. I thought that being above race elevation some would help me adjust to the lower Boulder altitude but was I wrong.

I felt it on the swim and the run.


.

Once, I was fast. But I got over it.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [hblake] [ In reply to ]
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Thanks all. There is some valuable information here. After listening to the pod (Thank you realbdeal...This pod is a great channel I was not aware of) I am actually leaning towards doing a different race. Showing up right before makes sense and works with the schedule but I am already stressed about travelling and getting my bike ready last minute lol. (I'm not savvy with my bike to get it ready myself) I know there are plenty of bikeshops in Boulder but gut is screaming...go do the Mussleman 70.3 in stead. I'll need to stew on this one :)
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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I live in CO and, in my opinion, you aren't going to make any meaningful adaptations at altitude whether you come in the day before or a couple of weeks before. I would just plan on being slower than you normally are.

It's a good course and you can make a longer trip out of it to go check out the mountains during a beautiful time of year. If that's appealing then don't cancel. If you want to set a PR, I would do another race.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [realbdeal] [ In reply to ]
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realbdeal wrote:
I'm going to link this podcast again, which you may have seen from the previous thread: https://flocycling.com/pages/podcast (episode 18)

Listen to the entire thing and the doctor addresses most points you ask. The TLDListen is pretty much this: if possible, show up 2 weeks before, otherwise it doesn't make a bit of difference. The only benefit that an altitude mask would provide would be a psychological one, getting your body and mind more accustomed to the idea of getting less oxygen. It won't actually provide any adaptation.

The race itself is fantastic. Aside from an uninspiring run course, the swim and the bike are top notch. The best way you can prepare for the race is just train hard and smart. The altitude will make a difference for your heart rate and threshold efforts once you're there, but if you don't overthink it you'll be a step ahead of everyone else coming from sea level.

I'm a pretty big fan of the run course....finish line could be a lot better, but I like that it's 90% dirt with some rolling hills and mountain views. The leg with the turnaround on the far end of the course is the only part
I thought sucked.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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I did Boulder 140.6 last year. I arrived about two weeks before the race, first spending about 10 days in Winter Park at 9,100 feet. I trained at that altitude and by the end of my time there, my watch said I had acclimated to this elevation.

While I was in Winter Park, I wanted to know what it feels like to hit max at altitude, so did some testing in SBR of what hitting max feels like in thin air.

For instance, on the bike, you might have to go with a higher cadence easier gear than a lower cadence heavy gear in the altitude.

It’s not super bad hitting an altitude wall though, you just have to step back and go a little lighter.

I have heard to arrive 2 weeks before or 1-2 days before...

https://www.strava.com/...tes/zachary_mckinney
Last edited by: plant_based: Feb 13, 20 13:03
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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More anecdotal evidence but here's my n of 1 --

Until last year I lived and trained at actual sea level, a few blocks from the beach.


I raced Boulder 70.3 and arrived late the day before basically only in time to check-in and make sure my bike worked.

I felt very slightly off on the swim (but it's also warm water), didn't notice anything on the bike, and ran maybe a little slower than I expected given the course/heat. It was basically a nonissue because I don't think my body had adjusted yet.

The post-race beers seemed to be where elevation impacted me the most.

Good luck!

(Formerly SoCalTricurious, now in the PNW).
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [TwoDollarSteak] [ In reply to ]
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I travel to Colorado every year to ride. I live at around 650-700 feet above sea level. I fly into Denver and stay in Englewood which is close to boulder and golden. Most of my riding is done in that area.

I notice my HR is increased (Garmin wrist hr) the first day I arrive but after waking up the next morning i feel normal and my garmin hr reflects that.

At least for me 5,000ish feet does not effect my performance too much. I agree with the don’t expect a PR advice, but you won’t be gasping for air at 5300 feet.
Summer of 2018 i rode up pikes peak. That will teach you about elevation. Somewhere between 9k and 10k is where it hits you, thats where you can’t seem to get enough oxygen.

I think you will be fine arriving Wednesday to race the weekend at 5300ft
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [Jcgill21] [ In reply to ]
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One bit of advice I can give that can make or break your day is to start off conservatively on the swim, even if you're a strong swimmer. The bike will be fast regardless, unless winds are blowing. The run can be hot but don't tank your race early on from the swim. I think the heat can be a bigger concern than the altitude. No, I do not recall how many times I've raced Boulder 70.3, I really don't *want* to remember at this point. But it's been a lot.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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My personal experience has been that i can't hit the same power numbers as i do in Oklahoma City where I live. If I tried to pace off a PM, I'd blow up way early. I think it's better to just go by feel.

I haven't felt terrible in Boulder. Leadville was a different story. From different races I've done at altitude, it seems like around 7k is when i start to really notice it.

I tried sleeping in a hypoxic tent during two different seasons. Both times my wife and I were trying to get an advantage for races that were NOT at elevation, so perhaps this doesn't apply to people who are trying to get an advantage at altitude...but my experiences with the tent were not positive. It seemed like all it did was hurt my ability to recover. Part of that could have been that the tent gets hot, and i had an inflatable mattress in there, so my sleep was already going to be worse than it would have been in my normal bed. For me personally, it wasn't worth it. I've heard success stories, but my trials not successful.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [rob_bell] [ In reply to ]
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Thanks a lot for all the great advice and wisdom on Boulder 70.3.

I've gained a slight bit more confidence for this race, and I'll just have to tweak my thinking around trying to go fast. This might be just a 'go and run it race' rather then 'go and race it race' lol. I think I am going to try to arrive the Friday morning, early if I can, and then head directly to a bike shop. I hope to rent a bike so its primed and ready - then just get a quick fit on the spot if possible. If anyone can refer me a bike shop that would be great! :)

After all this is my first race with elevation and it'll be neat to see how my body performs.

Thanks again!
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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First off - don't worry too much - the Raptors and Maple Leafs do fine playing in Denver

I lived in Boulder for many years and did this race several times as well as hosting flatlander friends who came in to 'race' ( none of us are very fast in the grand scheme of things) and they all did fine.

As RockyM says - coming up for air in the swim can be a little unfulfilling, so go a little easy at the start and settle into a rhythm. The first 4-5 miles of the bike is a false flat that can make you feel like you're underperforming ( " I'm only going 16MPH and I should be at 20! " ) but watch your power meter ( if you have one) and wait to collect the gravity points as you leave town. The run is almost completely unshaded and can be very hot so bring a big hat!

The dry air will affect your sleep, so hydrate as you go to bed and when you wake up.

" I take my gear out of my car and put my bike together. Tourists and locals are watching from sidewalk cafes. Non-racers. The emptiness of of their lives shocks me. "
(opening lines from Tim Krabbe's The Rider , 1978
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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You're going to want to use Colorado Multisport for the bike shop to visit. You may randomly run into one of the many pros in town there. Couldn't tell you how many are in & out of there, but it's commonplace. One of the bike fitters (Ryan) is a pro Xterra athlete. The head mechanic is a former World Tour/Garmin TDF mechanic. You'll be well taken care of by Mike Stone (owner) and his crew.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [TriDevilDog] [ In reply to ]
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TriDevilDog wrote:

First off - don't worry too much - the Raptors and Maple Leafs do fine playing in Denver

I lived in Boulder for many years and did this race several times as well as hosting flatlander friends who came in to 'race' ( none of us are very fast in the grand scheme of things) and they all did fine.

As RockyM says - coming up for air in the swim can be a little unfulfilling, so go a little easy at the start and settle into a rhythm. The first 4-5 miles of the bike is a false flat that can make you feel like you're underperforming ( " I'm only going 16MPH and I should be at 20! " ) but watch your power meter ( if you have one) and wait to collect the gravity points as you leave town. The run is almost completely unshaded and can be very hot so bring a big hat!

The dry air will affect your sleep, so hydrate as you go to bed and when you wake up.

The pro teams especially NBA and NHL probably fly in the day before or early morning the day of games.

Let food be thy medicine...
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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Even elite swimmers struggle at elevation if there are not local. Most of the pools here in Calgary are 3500-4000' and the West coast/Eastern distance guys would suffer hard here.

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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [Rocky M] [ In reply to ]
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Rocky M wrote:
You're going to want to use Colorado Multisport for the bike shop to visit. You may randomly run into one of the many pros in town there. Couldn't tell you how many are in & out of there, but it's commonplace. One of the bike fitters (Ryan) is a pro Xterra athlete. The head mechanic is a former World Tour/Garmin TDF mechanic. You'll be well taken care of by Mike Stone (owner) and his crew.

Thank you, I really appreciate this! I'll check them out.
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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Pan Am Center Scarborough has an altitude chamber

https://www.csiontario.ca/...pan-am-sports-centre

a friend used it when training for Leadville. think she had 20 sessions in the chamber
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [michael Hatch] [ In reply to ]
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michael Hatch wrote:
Not quite the same , but close enough?

A while back I did a trek to Everest Base camp, which is slightly above 18,000ft. That included 6 days of walking to get there starting at 8,000ft.
I borrowed an altitude tent from a friend and spent a couple of weeks in advance gradually moving the "level" to 12,000ft (or thereabouts).
It was a Hypoxic system that provided air with oxygen equivalents of the altitude. It certainly induced a feeling of oxygen debt.
I also took Diamox, which is a PED as far as athletic competition is concerned.
It promotes the growth of blood cells, so you can't have it for an IM.

After all of that I was fine....by the 2nd week and on the way down.
Sorry but from my point of view and experience acclimatization works and it doesn't happen in 3 days.
One thing that did alleviate some of the altitude problems was beetroot, so I must admit I was a big fan of that.
Watch out for the sun, it's a bit nastier at altitude and I got badly burned on an overcast day.
ps one of the emergency treatments for altitude sickness is Viagra.
Enjoy.

Good luck.

Diamox is a diuretic, it doesn't "promote the growth of blood cells"
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Re: Tips for Boulder 70.3 altitude (5300ft), training in Toronto (300ft) [alivingstone] [ In reply to ]
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Hope for a wetsuit swim!!!
The bike no factor
Run limited factor

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