Boundless Webinar #1: Are You Ready for Leadville?
By The Feed.
Boundless Coaching's Jay Friedman lays out a proper approach for a successful race at altitude. Specifically, he talks about how to acclimate, mitigate the effects of altitude. and plan for the Leadville 100.
As a physiologist and physician, I believe in integrating the scientific aspects of training with the joy and appreciation for the sport I’ve gained over thirty years of running and racing on trails, roads, and track. My goal is to help build a varied, sensible training plan that fits into your busy lifestyle, and will help you reach the finish line happy, healthy, and enthusiastic for whatever challenges lie ahead.
Highlights from Are you ready for Leadville?
Basic effects of altitude:
Disturbed sleep, increased ventilation, decrease blood O2 saturation, and various performance effects (such as drop in VO2max)
Acclimatization and Strategies
Increased ventilation, circulatory changes, blood changes
Acute Mountain Sickness
Dependent upon the rate of ascent, level of exertion, altitude attained, length of exposure, and inherent susceptibility.
Onset 12-48hrs but symptoms can persist.
Strategies for Success
Stay hydrated
Avoid alcohol
Small frequent high-carbohydrate meals
Acetazolamide, Vit. C, Antioxidants
Anticipate issues (nausea, poor appetite, etc.)
Adjust your expectations (run/ride by feel)
When should I arrive?
Now!
Ideally, 1-2 weeks before the event
OR, consider <24hr before the event
Acclimatization Strategies
Training camp weekend
Do another race (series) before
Hiking or training trip at altitude
Ideally, you focus on nailing your training at home (or low level) before compromising it for altitude
Live high/train low (4-6weeks, 5-6 nights/week)
Intermittent hypoxic training
Rental altitude tents, training centers
Heat Training
Creates a “cross-tolerance” effect from heat stress
Inc. Plasma volume
Inc. red blood cell (RBC) production
Can utilize the summer temps. by including some workouts in the heat of the day
Performance at Altitude
Slowing/decrement in performance
Constraints at upper limits of alt.
Nutritional errors can be magnified
There is no substitute for fitness!
Train for the event, not the altitude
Altitude: It is what it is
Be diligent about preparation but don’t obsess
Don’t let the course rule you - you chose it!
Dial in your nutrition now
When in doubt, train!
Q: How long does/do the benefits of altitude persist?
They should last about 3-4mo. Beyond then, you should see it start to wear off.