I will be competing in several races this summer for the first time. I have no real concerns about my local races, but I will be running the Boulder Peak event in July and I have some concerns about the altitude. I live in Michigan, and will not have the opportunity to go out early to get acclimated.
My question is, what should I be doing to get ready for the altitude? I already plan on a very slow race, but want to make sure that I finish. Any advice?
Hmmmm… I am doing the Boulder Peak this spring and I am originally from Michigan (although have lived on CO for 10+ years) so I feel obligated to reply for some strange reason. Heh… Anyway, there isn’t much you can do about the elevation, but I might be able to give you some beta on the race so you know what to expect/train for.
One elevation thing: Are you a strong swimmer? You may try to do some drills cutting back on breathing i.e., every 3rd or 5th. Anyone feel free to chime in if you think I am crazy on that one.
About 1/5th the way into the bike there is a very steep hill; the rest of the bike is downhill or rolling for the most part. I would train for that hill though by pushing some big gears or happily riding into a stiff headwind now and again.
The run is quite flat but it will likely be hot and dry. You might want to do some middle of the day runs to acclimate to the heat. The run is also on dirt.
Not sure if this helps at all… It is a great race though!
Be extra cautious with your swim start – anaerobic at altitude is a special sensation
The bike is climbing the entire way to the left turn that will lead you to the steep hill the other poster mentioned - don’t sweat your speed if it seems a little slow
Most folk emphasize the climb of Olde Stage – I think that the focus you bring to the final 20K of the ride is what really matters
Recon the sweeping left turn at the far side of Olde Stage Hill – it’s possible to lose control
g
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Try coming in late. It’s funny, but it usually takes a day or two for you to really feel the effects of altitude when coming from the low lands. A friend was in town this weekend from Dallas, and we did a little training. He had no problems on Friday and Saturday, but was really wheezing on our long run on Sunday, and we really slowed it down.
Don’t worry about it too much. I swear some people think, “Oh my God its high elevation” and freak out and slow down more than they would if they never knew the elevation … But ask anyone, running at 8,000 feet is undoubtedly tougher than sea level . I live at 3,000 feet and don’t think there is any difference.
tidbit - I moved from Colo. to Oregon in ninth grade. In Colo. the X-country kids complained about running in Leadville. In Oregon, the complain about running in Bend. It’s all relative.
I don’t think it will be too bad just a little slower. Extra fluids and afternoon naps will help. I used to go to Colorado every year from Florida and would always get dehydrated because in the low humidity you notice the sweat loss as much.
heyo -
have done a fair deal of altitude stuff over my short life, including the everest marathon last spring. first off, medical science knows very little about altitude. responses are very personal, and highly variable. you might feel fine, and your brain might explode. (not really.) general fitness seems to generally help, but couch potatoes sometimes outperform olympians up there, too. i’ll qualify all this by say that colorado isn’t super-high, so you’re likely not at a huge risk of stroke or odema or something - you just want to race well and comfortably, if possible.
anyway, it’s true what steve said that many people actually perform quite well on their first day or two at altitude; it could be that there’s some sort of hypercompensation effect or something, since apnea and low pressure are immediate things (unlike, say anemia or something). regardless, it’s also true that even if there’s a compensation initially, it’s gone, and by day 2-3 you’re usually hurting. max HR is lower, resting HR is higher, and breathing is faster. your kidneys will dump bicarb to balance blood Ph, so it’s a healthy thing if you’re peeing more often. i’d consider looking into Gingko Biloba (a cheap herbal supplement). it’s been used in a series of altitude studies and some have concluded it’s good for you, and some are indifferent. but at least it’s not bad for you.
if at all possible, though, i’d arrive early - banking on arriving the morning of and feeling great might be a risk. after even a few days, your body will be adjusting. but ditto what the others said on top-end efforts: being anaerobic at altitude is a unique agony.
all up, i’d say stay very well hydrated, bring some asprin, avoid booze, try to eat light (and mainly carbs), and race within yourself. you may be pleasantly surprised, and you may be in agony. have fun finding out!
-mike
Thanks for the advice. There is something about the phrase “unique agony” that I feel a little uncompfortable with, but I still look forward to the race.
I will see some of you there! I will be the one smiling with the blue lips and pastey complection 