Altitude training two weeks before "A" Ironman... smart?

Triathlon Forum
1

turns out I will be spending a week at altitude starting 11 days before IM CdA. I’m actually not that pleased, it’s not by choice. The altitude kicks my ass, and I’d rather not be dealing with all the metabolic adaptations and crap workouts when I’m trying to get tuned up for a race.

anybody ever experience this? Any advice on what to try to do for my peak week workouts? I’m considering avoiding it and going somewhere else for the week.

TIA

2

What altitude is “at altitude”?

There is a massive difference between say 4000ft & 8000ft.

3

going from 700’ to 6700’

I can tell you from experience that I am nearly useless at that rate of change. Jogging along at a slow shuffle, gasping for breath and stopping every 50m in the pool, etc.

I can’t imagine how I’m going to get a weeks worth of important workouts in under those conditions.

4

My advice…

  1. Relax and accept that this is where you will be for the week. Find as many positives as you can about it. For example, most places at altitude have incredible scenery.
  2. Workouts between 4 and 11 days out from an IM distance triathlon are not as important as you suggest. The hay is in the barn. Be happy the trip wasn’t 2-3 weeks earlier.
  3. Back off the training significantly. I would go so far as to say that none of your activity during this week should be strenuous or long enough to qualify as “training”. Movement, yes. Training, no. Use the extra time to rest.
  4. One challenge with new expossure to altitude is dehydration. Make hydration a priority (but don’t go crazy). No alcohol either.
  5. If you can race 2 weeks out, do it. Among other things, it will probably help you between the ears. Something 40-90min like a 10k or sprint triathlon is best. Olympic Distance triathlons can also be good for experienced athletes.

Good luck!

5

I spend a lot of time at altitude, and live at over 5000’. The whole idea of the last 3 weeks of taper is to reduce stress and allow all major systems to recover and rejuvenate. Going to altitude, in my mind and experience, is a MAJOR stress on your body, especially at the cellular level. It’s drier at altitude, so it’s difficult to stay hydrated. Your body is trying to make more red blood cells, which is a major cellular adjustment. You won’t sleep as well, compromising your immune system and delaying recovery. Sure, it won’t be any harder on your muscles, but that’s only part of what makes an athlete. If it were me, there is no possible way I would do that to myself after investing all the time and effort to get to the starting line and get a good result.

6

Yeah – just do what you can at altitude. Your ironman-fitness-building is done by then anyway. Then enjoy the benefits of coming back down from altitude and being “super-oxygenated” for your race!

7

Eric…tell me that you are going to Colorado Springs!!!

Go have fun, do some road riding, mountain biking and just do a bit of “whatever”…yeah, the altitude will mess with your metabolism, but one thing you and I know is that we do no get paid to perform in triathlon. So focus on what you are getting paid to perform at while there, and just use time doing some mental prep for your A Ironman.

By the way, congrats on Auburn…I forgot to answer your email, but my bike soft bike case is AKona.

Finally are you going back to Clearwater this year? I got Mooseman and IMFrance over the next 3 weeks, so lots of climbing coming up!

8

For your best race at CdA i would avoid this. If it is inevitable there are contingency plans that can be put in place.

9

irongirlk and I live in the same house and we don’t agree on this… :wink:

If you do go, cut your wo back more than you would normally. Drink MUCH more than you would normally. Up your iron intake starting now. Make sure you take a nap if you can work it in. But if you don’t have to go, don’t.

10

ok everyone,

so I changed my plans… will go visit family for a while before the race and then go to CO after… really it makes more sense, even without the altitude.

Glad I asked you guys.

Dev, good luck in France, let me know how it goes.