Excessive Altitude Coaching and Racing – iRunFar

When Sir Roger Bannister, a neurologist and the primary particular person to interrupt the four-minute mile, was requested what he thought it will take to change into totally acclimatized to altitude he responded, “There are two methods. Be born at altitude … or practice there for 25 years.”

Sadly, the vast majority of runners collaborating in excessive altitude ultramarathons don’t fall into both class. On this article, we try to summarize a few of the present data 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 revealed on altitude and its results have targeted on and benefited athletes getting ready for nationwide, world, and Olympics occasions from the marathon on down. Although a whole lot of anecdotal proof is on the market, little or no analysis has been finished in the way in which of clarifying the way it particularly impacts the ultrarunner.

Darcy Piceu in the course of 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 after we run at increased elevations?

The air round us gives 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 dearth of strain retaining these molecules collectively lessens permitting oxygen — in addition to different atmospheric gasses — to disperse and impacts oxygen’s charge of absorption by way of lung membranes. Although lung capability stays the identical at altitude, the scarcity of oxygen and decrease atmospheric strain make it unimaginable 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 enough oxygen provide. This phenomenon triggers a cascade of physiological occasions.

Channeling the Unimaginable 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 situations. Like David Banner throughout a Hulk rage, we bear vital inside modifications.

Instantly upon publicity to increased altitude:

• Blood plasma, the “water” of our blood, ranges lower quickly with a purpose to improve the density of crimson blood cells and oxygen carrying hemoglobin being pumped by way of the circulatory system.
• As a consequence of this preliminary drop in plasma, stroke quantity — the quantity of liquid pushed by way of the center — decreases, and in flip coronary heart charge will increase to compensate.
• Respiration 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 charge stays unchanged however is achieved at a a lot decrease work charge than at sea stage.
• Muscle mitochondria, the cell’s energy producers, improve in dimension and quantity and there’s a better reliance on fatty acids as the first gasoline supply fairly 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 help the truth that operating and racing at altitude is troublesome for all athletes, regardless of their stage of health.

In a broadly referenced 1982 research, Squires and Buskirk discovered a predictable discount in VO2 max of roughly 8% for each 1,000 meters (3,280 toes) above 700 meters (about 2,300 toes). Keep 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 onerous bouts of train, the upper their VO2 max, and the extra energy produced throughout a exercise. Naturally, if there’s 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 toes. 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 completed 2:04:55 marathoner, describes altitude operating like this, “Operating at altitude is tough. Don’t really feel like you might be experiencing something completely 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 results are so actual, plenty of 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 toes, collegiate males obtain a 30-second adjustment. At 5,200 toes 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 toes elevation, is given a 99-second enchancment. Whereas at 7,700 toes 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

Making ready for Operating Altitude

Although the uncomfortable 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 here are each accepted and debatable coaching strategies.

Compete Instantly

If a sea-level skilled athlete travels to a race at elevations above what she is used to, the perfect plan of action is to compete instantly upon arrival. If extra time have been accessible, a stint on the competitors’s location of three to 4 weeks, the purpose at which most physiological variations have reached stasis, could be perfect. It is very important word that after the primary 24 hours at excessive altitude dehydration and sleep disturbances can change into extra apparent, nonetheless, different destructive results — for instance plasma density variations and elevated breath and coronary heart charge — can be noticeable even earlier than the 24-hour window is reached.

Cut back Exercise Depth

For those who’ve simply moved to altitude for a protracted time period, exercise depth must be diminished in the course of the first two weeks whereas your physique adjusts. Practice no tougher than your sea stage simple run and long term coaching efforts for this temporary interval.

Race and Practice at a Slower Tempo

On a straightforward and flat eight- to 10-mile run at 7,000 toes you may anticipate 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.

Concentrate on 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 change into 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, concentrate on 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:

• Quick 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. Concentrate on good type with highly effective pushoff and powerful arm swing. Slowly jog down the hill to get better. 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 robust so get better 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 toes, inside the first six hours of publicity, and may final for so long as two days. Signs are headache, fatigue, dizziness, and sleep and abdomen misery. Cures embody many pure cures, like correct hydration and returning to decrease elevation. If the signs are extreme, although, search medical care.

Ultrarunners in the course of the 2018 Hardrock 100. Photograph: iRunFar/Bryon Powell

Modify Hydration and Diet

Meredith Terranova, a sports activities nutritionist, explains why altitude coaching and racing will increase fluid and vitamin necessities, “As a consequence 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 — by way of sweat and respiration — to the setting 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 charge and stroke quantity.”

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

• Hydration — Additional fluid consumption is important. Larger altitude implies that respiration is shallower and extra frequent; this elevated air flow together with dry air results in better fluid losses by way of the respiratory system. As a result of sweat evaporates shortly, you might be led to consider that you’re not dropping a lot fluid and can be much less inclined to drink.
• Gas utilization — Basal metabolic charge (BMR), the quantity of vitality 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 better reliance on carbohydrate versus fats shops. Upon reaching altitude, take into account frequent small meals which might be carbohydrate-rich to keep up vitality 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 better variety of crimson blood cells are produced. Earlier than you go to altitude, take into account having a blood check to make sure your iron shops are enough. Discuss to your physician about contemplating using iron dietary supplements and you should definitely embody iron-rich meals in your weight-reduction plan.
• Immune stress — Altitude and onerous coaching locations a hard-hitting mixture of stress on the physique. A weight-reduction plan 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 element that carries oxygen, proteins, and hormones to the muscle tissue), improves sweat charge and lactate threshold, and reduces electrolyte loss and physiological pressure. These benefits, and extra, might be garnered in just a few weeks’ time and help when racing within the mountains. Extra on methods to obtain this profit might be discovered on this research.

Use Altitude Simulation Methods

That is probably 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 helpful for acclimatization. Different research have concluded that instruments akin 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’t alter atmospheric strain. Masks could improve lung capability and energy, however can’t modify strain, oxygen content material, or be worn all day.

Altitude Acclimation Methods

• Dwell excessive, practice 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, practice low — By coaching close to sea stage and residing at elevation, you acquire the advantages of altitude with out dropping your racing health since you’ll be capable of carry out exercises at actual VO2 max ranges. Nonetheless, there are usually not many areas that match these parameters. As a consequence of every particular person’s response to the excessive element, the result of this technique will fluctuate considerably from one particular person to the following.
• Dwell low, practice excessive — Although, physiologically, no features are made, mentally you may be extra ready for the occasion as you’ll be acquainted with the results of excessive altitude in your physique and methods to tempo your self below these situations.
• Dwell low, practice low — The most typical situation. Use the solutions on this article that will help you higher put together to your subsequent occasion at excessive altitude.

Altitude is sort of a bee sting — folks react to it in another way. In case your subsequent race is within the mountains, on elevated plateaus, or excessive deserts, learn the way your physique responds in these situations and take the perfect steps to make sure a profitable race.

Dwelling excessive, no less than briefly, at 4,940 meters (16,200 toes) above sea stage in the course of 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 Crucial Info. Coachdeanhebert.wordpress.com, Aug. 2, 2009.
• Hutchinson, Alex. A Actuality Examine for Altitude Tents and Homes. Sweatscience.com, Nov. 29, 2011.
• Little, Chelsea. Is Dwell Excessive, Practice Low Useless? Not a Probability, Says Stray-Gundersen-It’s Simply Laborious. 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, Could 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.]