I’m considering doing Ironman Boulder this year and was curious to know if any sea level athletes on here have done any of the Boulder training camps in advance of race day? From my somewhat limited understanding of the effects of altitude on the body, I would plan to travel 7-10 days in advance of race day in order to acclimatize to the conditions in Boulder.
I understand that in order to reap the benefits of altitude training one must be at altitude for 4+ weeks before the body adapts and gains can be seen. In saying that, I’d like to get some opinion on doing one of the training camps in the months in advance of race day. Is there any physical benefit (aside from course familiarization) on just a week long block, and what would be the optimum period before race day to do such a camp (i.e. 4 weeks out, 6 weeks out, 8 weeks out, etc.)?
I live in MT at roughly the same elevation as Boulder. A few personal observations about acclimatizing:
A week long camp is not going to get you thick mountain man blood to the extent that you’ll notice anything on race day. I’ve spent weeks at over 10k feet, and weeks at sea level and felt no different when I returned home. I would get to Boulder as late as possible before the race. I generally feel the best racing at high altitude when I get there right before the race. After a few days at higher elevation I usually feel worse than when I first got there. I’ve heard various explanations for this ranging from still having oxygen stored in your system from sea level, to acclimatizing being stressfull on the body.
Mike
So much of it is individual. I grew up in Wyoming and spent a lot of time in the Rockies. For the last 20 or so years, I have lived within 1000’ of sea level. When I go back, it takes 48-72 hours for my body to full adapt to the altitude. These trips always involve things like trail races or cycling, so my body is being stressed. The crazy thing is that I can actually feel it hit. In the course of just a couple hours, everything just gets easier.
Here is the approach that I have found works FOR ME. The first day, I take it easy–just walking and eating iron rich foods. I like beef or buffalo, but obviously vegetarians would have to find other options. The second day, I do intervals, eat, rest, repeat at least once. Throw in some hiking or an easy bike ride. At this point, my legs still feel like lead going up the hills. Day 3–boom. I am adapted. Full steam ahead.
I will say that the effects only last a couple days after I return home, though. A few years ago, I spent a week riding through the Colorado Rockies, including a few 12,000’ peaks. I had the Garrett Country Gran Fondo a week later, which takes place on the same roads as Savageman. I thought I would do great, but the GF kicked my ass–I was already back to normal.
Also, I know some people who never adapt to altitude. I know a guy who went out to CO to bike race and suddenly developed exercise induced asthma, which he has never experienced here. Another example is my husband who grew up at sea level and whose body has just never developed the mechanisms to handle the altitude. After even two weeks in the Rockies, he still gets winded and light-headed from just walking. Like I said, it is completely dependent on the individual.
Thanks guys. It would seem a week long camp as being of limited value physically. There’s conflicting recommendations for arriving for the race, some say a day before the race, others say a week. I’d be travelling quite a distance to get to Boulder so I’d likely plan to be there 10 days before to get used to conditions and familiarize myself somewhat with the course.
I think I just saved myself a few hundred bucks by not going, power meter suggestions anybody!?
The only thing I would add, as someone who moved from Seattle to Boulder in late 2014 (grew up in LA) - everyone reacts differently to altitude. I came out here and within a week I was struggling. I tried an FTP test in the first month I was here and failed to complete it. Sad really.
When I went up to Leadville, I arrived morning of the race. Didn’t feel any altitude affects out of the ordinary. I couldn’t get up the stairs my first week here. I rode the Silver Rush 50 just fine. Slow. But fine.
It may be worth it to come to altitude to see how your body reacts. Try getting here and going for a hard ride the next day. Better to find that out before your IM race fee is on the line. Take the week or so and listen to your body. If you are working with a coach, let them know what you are feeling day to day. Then you can plan for the best plan of action come race day.
The full IM out here is a fun course. Great people. Lovely scenery. I will be volunteering. Have a great time.
I lead high altitude camps, and one thing you’ll definitely gain in a camp is knowledge of how your body reacts to and what helps minimize the effects of altitude. It won’t make you altitude impervious in a week, but it helps you understand what you will go through.
