Excessive Altitude Coaching and Racing – iRunFar

When Sir Roger Bannister, a neurologist and the primary individual to interrupt the four-minute mile, was requested what he thought it might take to turn out to be absolutely acclimatized to altitude he responded, “There are two methods. Be born at altitude … or prepare there for 25 years.”

Sadly, the vast majority of runners taking part in excessive altitude ultramarathons don’t fall into both class. On this article, we try and summarize among the current info and relate it to our sport within the hopes of arming the altitude-disadvantaged athlete with some primary data to be higher ready for occasions at elevation.

Remember the fact that the vast majority of scientific research printed on altitude and its results have centered on and benefited athletes getting ready for nationwide, world, and Olympics occasions from the marathon on down. Although a number of anecdotal proof is on the market, little or no analysis has been achieved in the best way of clarifying the way it particularly impacts the ultrarunner.

Darcy Piceu throughout the 2022 Hardrock 100. Photograph: iRunFar/Bryon Powell

Sucking Wind: How the Air Round Us Modifications at Altitude

The ocean-level dwelling athlete’s first response to excessive altitude operating is finest described like this, “I really feel like I’ve a sock in my mouth, a vise on my head, and I’m operating in moist cement.” It’s an terrible feeling. Why does our effort improve and efficiency lower once we run at larger elevations?

The air round us supplies the oxygen we have to run. We breathe this oxygen into our lungs, which is then transported into the bloodstream, and is then carried by hemoglobin to the working muscle tissue. Touring up in altitude relinquishes gravity’s maintain on the air round us and causes atmospheric strain to drop. Although the proportion of oxygen stays the identical, the shortage of strain preserving these molecules collectively lessens permitting oxygen — in addition to different atmospheric gasses — to disperse and impacts oxygen’s fee of absorption via lung membranes. Although lung capability stays the identical at altitude, the scarcity of oxygen and decrease atmospheric strain make it inconceivable to get the identical quantity of oxygen to the muscle tissue in every breath in comparison with being at sea stage.

Merely put, at altitude we’re affected by hypoxia — when the working tissues of the physique are disadvantaged of satisfactory oxygen provide. This phenomenon triggers a cascade of physiological occasions.

Channeling the Unbelievable Hulk: Altitude’s Physiological Results

Although we don’t really flip inexperienced, many people really feel flu-like signs or hungover when initially offered with excessive altitude circumstances. Like David Banner throughout a Hulk rage, we bear important inner adjustments.

Instantly upon publicity to larger altitude:

• Blood plasma, the “water” of our blood, ranges lower quickly so as to improve the density of crimson blood cells and oxygen carrying hemoglobin being pumped via the circulatory system.
• As a result of this preliminary drop in plasma, stroke quantity — the quantity of liquid pushed via the guts — decreases, and in flip coronary heart fee will increase to compensate.
• Respiratory charges improve each at relaxation and through train to carry extra oxygen into the lungs.

In roughly two weeks’ time:

• Plasma ranges return to regular and oxygen uptake turns into environment friendly.
• Resting coronary heart charges, relying on the person, both stay excessive or return to that of their sea-level worth.
• Maximal coronary heart fee stays unchanged however is achieved at a a lot decrease work fee than at sea stage.
• Muscle mitochondria, the cell’s energy producers, improve in dimension and quantity and there’s a higher reliance on fatty acids as the first gasoline supply moderately than glycogen throughout train.
• Kidneys improve their output of the hormone erythropoietin that stimulates bone marrow to extend crimson blood cell and hemoglobin manufacturing.

Operating excessive within the Austrian Alps. Photograph: iRunFar/Meghan Hicks

Who’s Affected by Altitude When Operating?

Each scientific research and anecdotal proof assist the truth that operating and racing at altitude is tough for all athletes, regardless of their stage of health.

In a extensively referenced 1982 research, Squires and Buskirk discovered a predictable discount in VO2 max of roughly 8% for each 1,000 meters (3,280 ft) above 700 meters (about 2,300 ft). Bear in mind, from our earlier speed-based exercise column, that VO2 max refers back to the most quantity of oxygen a person can use throughout intense train. The extra oxygen one can make the most of throughout arduous bouts of train, the upper their VO2 max, and the extra energy produced throughout a exercise. Naturally, if there may be much less oxygen, like at altitude, then VO2 max will endure.

Jim Ryun, a former mile world-record holder, needed to cease 1 / 4 mile into his first run at 8,000 ft. His first one-mile time trial in Alamosa, Colorado, was 4:32, 37 seconds slower than his most up-to-date mile at sea stage.

Ryan Corridor, an achieved 2:04:55 marathoner, describes altitude operating like this, “Operating at altitude is difficult. Don’t really feel like you might be experiencing something totally different from anybody else when you end up out of breath on the prime of stairs or style blood after a tough exercise as a result of all of us really feel it.”

As a result of the consequences are so actual, quite a few establishments, together with the NCAA and USATF, make allowances for race outcomes at altitude. When making an attempt to qualify for a 10-kilometer championship race, for instance, in Boone, North Carolina, which is at 3,300 ft, collegiate males obtain a 30-second adjustment. At 5,200 ft in Boulder, Colorado, the allowance is 64 seconds. And a ten,000-meter race on Northern Arizona College’s observe in Flagstaff, Arizona, at 6,900 ft elevation, is given a 99-second enchancment. Whereas at 7,700 ft in Gunnison, Colorado, runners lop off two full minutes from their posted time.

A runner tackling the high-altitude terrain of Colorado’s Sawatch Mountains. Photograph: iRunFar/Eszter Horanyi

Getting ready for Operating Altitude

Although the unwanted side effects of altitude are inevitable and unavoidable, there are a number of issues we are able to do to prepared our minds and our bodies for the expertise. Due to the wide-ranging reactions people bear at altitude, listed below are each accepted and debatable coaching methods.

Compete Instantly

If a sea-level skilled athlete travels to a race at elevations above what she is used to, the very best plan of action is to compete instantly upon arrival. If extra time had been obtainable, a stint on the competitors’s location of three to 4 weeks, the purpose at which most physiological diversifications have reached stasis, can be ideally suited. You will need to observe that after the primary 24 hours at excessive altitude dehydration and sleep disturbances can turn out to be extra apparent, nonetheless, different unfavorable results — for instance plasma density variations and elevated breath and coronary heart fee — shall be noticeable even earlier than the 24-hour window is reached.

Scale back Exercise Depth

When you’ve simply moved to altitude for a protracted time frame, exercise depth needs to be lowered throughout the first two weeks whereas your physique adjusts. Practice no more durable than your sea stage straightforward run and future coaching efforts for this transient interval.

Race and Practice at a Slower Tempo

On a straightforward and flat eight- to 10-mile run at 7,000 ft you possibly can count on to maneuver a full 20 to 30 seconds per mile slower than throughout the identical distance at sea stage. Operating by really feel is your finest tactic whereas racing and coaching at altitude. Operating too aggressively too usually will result in overtraining.

Give attention to Restoration

Restoration whereas residing and coaching at altitude, because of the lack of oxygen, is much more essential than at sea stage. Runners who don’t monitor their work output or eat correctly can turn out to be anemic, expertise muscle loss, and endure from lengthy bouts of muscle soreness and fatigue.

Carry out VO2 Max Exercises Earlier than Going to Altitude

In preparation for competitors at altitude, deal with a number of weeks of VO2 max exercises at sea stage to assist put together the physique for the efforts you’ll expertise. Listed here are two examples:

• Brief hill repeats — The exercises will construct leg power and improve VO2 max. Discover a hill with a medium slope (6% to 12%) that takes between 45 to 90 seconds to ascend. Run up at an effort equal to your 5k race tempo. Give attention to good type with highly effective pushoff and powerful arm swing. Slowly jog down the hill to recuperate. Begin with 4 to six repeats and construct as much as 12 to 14 reps.
• VO2 max intervals — These ought to final between one and 6 minutes with paces that emulate an 8- to 15-minute race. They’re powerful so recuperate with a jog or stroll that lasts the size of the quick repeat. Full 6 to half-hour of VO2 max work throughout every exercise relying in your expertise and health stage.

Anticipate and Deal with Acute Mountain Illness 

Acute mountain illness might be skilled as little as 6,000 ft, inside the first six hours of publicity, and might final for so long as two days. Signs are headache, fatigue, dizziness, and sleep and abdomen misery. Cures embody many pure treatments, like correct hydration and returning to decrease elevation. If the signs are extreme, although, search medical care.

Ultrarunners throughout the 2018 Hardrock 100. Photograph: iRunFar/Bryon Powell

Modify Hydration and Vitamin

Meredith Terranova, a sports activities nutritionist, explains why altitude coaching and racing will increase fluid and vitamin necessities, “As a result of an elevated dependence of blood glucose as gasoline, fatigue and low blood sugar ranges happen extra quickly at altitude in comparison with sea stage. As a result of the air at altitude is chilly and dry, water and sodium are misplaced — through sweat and respiration — to the surroundings extra shortly. As well as, at excessive altitude, meals digestion effectivity declines because the physique suppresses the digestive system in favor of cardiopulmonary features like coronary heart fee and stroke quantity.”

Terranova, referencing a web-based “Triathlete” article by Pip Taylor, recommends that athletes coaching and residing at excessive altitude observe these tips:

• Hydration — Further fluid consumption is important. Larger altitude signifies that respiration is shallower and extra frequent; this elevated air flow together with dry air results in higher fluid losses via the respiratory system. As a result of sweat evaporates shortly, you might be led to imagine that you’re not dropping a lot fluid and shall be much less inclined to drink.
• Gasoline utilization — Basal metabolic fee (BMR), the quantity of power used at relaxation or sleep, will increase at altitude, particularly within the first couple of days. Urge for food can also be suppressed by hypoxia. To attenuate discount in physique mass and lack of muscle, take care to match your caloric wants. Throughout acclimatization, BMR will slowly return to regular, however not fairly to base stage. There additionally appears to be a shift in gasoline utilization towards a higher reliance on carbohydrate versus fats shops. Upon reaching altitude, think about frequent small meals which can be carbohydrate-rich to take care of power ranges.
• Iron stress — Iron is required to fabricate hemoglobin, the oxygen-binding portion of crimson blood cells. Because the physique tries to adapt to the decrease oxygen concentrations a higher variety of crimson blood cells are produced. Earlier than you go to altitude, think about having a blood check to make sure your iron shops are satisfactory. Speak to your physician about contemplating the usage of iron dietary supplements and make sure you embody iron-rich meals in your weight loss program.
• Immune stress — Altitude and arduous coaching locations a hard-hitting mixture of stress on the physique. A weight loss program wealthy in pure antioxidants is essential to assist the physique regulate and stay wholesome with the calls for you’ll be inserting upon it.

Warmth Practice Earlier than Going to Altitude

Coaching in heat temperatures will increase blood plasma (the blood part that carries oxygen, proteins, and hormones to the muscle tissue), improves sweat fee and lactate threshold, and reduces electrolyte loss and physiological pressure. These benefits, and extra, might be garnered in a couple of weeks’ time and help when racing within the mountains. Extra on how one can obtain this profit might be discovered on this research.

Use Altitude Simulation Strategies

That is essentially the most debatable mechanism for getting ready for altitude. Current research have proven that real-world altitude conditions the place each the oxygen content material and the atmospheric strain are low are extra useful for acclimatization. Different research have concluded that instruments similar to an altitude tent could have for use for 16-plus hours a day to yield advantages for the athlete. Altitude tents cut back the oxygen content material within the air inside them thus permitting the athlete to provide extra crimson blood cells, however they can not alter atmospheric strain. Masks could improve lung capability and energy, however can not modify strain, oxygen content material, or be worn all day.

Altitude Acclimation Methods

• Dwell excessive, prepare excessive — You’ll be superb at coaching and racing at altitude. Count on to by no means obtain comparable sea-level coaching paces and race PRs whereas at altitude. Nice for runners who gravitate towards excessive mountain programs.
• Dwell excessive, prepare low — By coaching close to sea stage and residing at elevation, you achieve the advantages of altitude with out dropping your racing health since you’ll have the ability to carry out exercises at actual VO2 max ranges. Nevertheless, there should not many areas that match these parameters. As a result of every particular person’s response to the excessive part, the end result of this technique will differ considerably from one individual to the following.
• Dwell low, prepare excessive — Although, physiologically, no good points are made, mentally you may be extra ready for the occasion as you’ll be conversant in the consequences of excessive altitude in your physique and how one can tempo your self below these circumstances.
• Dwell low, prepare low — The commonest situation. Use the options on this article that can assist you higher put together on your subsequent occasion at excessive altitude.

Altitude is sort of a bee sting — folks react to it in a different way. In case your subsequent race is within the mountains, on elevated plateaus, or excessive deserts, find out how your physique responds in these circumstances and take the very best steps to make sure a profitable race.

Dwelling excessive, a minimum of briefly, at 4,940 meters (16,200 ft) above sea stage throughout the 2022 Snowman Race. Photograph: iRunFar/Bryon Powell

Name for Feedback

• The place have you ever run or raced at altitude? How did your physique react?
• How have you ever ready to run or race altitude? What appeared to work or not work effectively for you?

References

• Acclimatization To Altitude. Sports activities-Health-Advisor.com.
• Hebert, Dean. Altitude Coaching – Some Vital Info. Coachdeanhebert.wordpress.com, Aug. 2, 2009.
• Hutchinson, Alex. A Actuality Verify for Altitude Tents and Homes. Sweatscience.com, Nov. 29, 2011.
• Little, Chelsea. Is Dwell Excessive, Practice Low Useless? Not a Likelihood, Says Stray-Gundersen-It’s Simply Onerous. Fasterskier.com, July 26, 2012.
• Foyer, Mackenzie. The Newest Analysis on Coaching and Racing at Altitude. Operating Instances Journal. [Article removed]
• Martin, David E., Peter N. Coe, and David E. Martin. Higher Coaching for Distance Runners. Champaign, IL: Human Kinetics, 1997.
• NCAA, comp. 2010 NCAA Championship Qualifying Time Altitude Changes. N.p.: NCAA.
• Noakes, Timothy. Lore of Operating. Champaign, IL: Human Kinetics, 2003.
• Sawka, Michael N., et al. Warmth Acclimatization to Enhance Athletic Efficiency in Heat-Scorching Environments. Gatorade Sports activities Science Institute, Jan. 2016.
• Taylor, Pip. Keys To Correct Fueling When Coaching At Altitude. Triathlete.com, Might 11, 2012.

[Editor’s Note: As one of iRunFar’s best training articles, we’ve worked with author Ian Torrence to update this article before resharing it.]