My personal experience of altitude training

Running on altitude might not be just beautiful, but also may increase running performance at sea level.

Jack Daniels in his book Danilel's Running Formula states:

"Upon arrival at altitude, one's aerobic capacity (VO2max) is reduced by about 12 to 16 percent, but a runner's performance is affected only about 6 to 8 percent. This happens because the "cost" (aerobic demand) of running is less at altitude compared to sea level, as a result of the less dense air against which you are running. So you lose some in aerobic power but gain some back in running economy."

I have being coming to Boulder for 2 years in a row to train on altitude for about 8 to 10 weeks. During those 2 times my acclimatization occurred probably after 2 weeks and each time it was easier. Usually it is known to take about 2 to 3 weeks. In my case as a runner from Texas, where weather conditions (hot and humid) are very difficult for training, the change of climate (cold and dry) may also have played a big role.

Several facts to consider about altitude training or racing at altitude:

1. adaptation takes up to 3 weeks; each additional 1000 feet after 7500 feet take one more week to adapt

2. the worst performance occur after 3-6 days after arrival

3. metabolic rate is increased on altitude, so it is very important to fuel your body appropriately

4. thin air leads to more water loss, therefore it is very important to stay hydrated (feeling of thirst may be diminished)

Benefits of altitude training: due to lack of oxygen body learns how to create more red blood cells, so when returning to sea level running performance may be increased for next 10-14 days.

Online running coaching is here www.lomonosovi.com

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