IM Boulder and Altitude

Pat Koss

Starting to think about IM Boulder and training. Little Rock is about 400 ft and Boulder 5,400 ft. What do I need to be considering as I plan my training season? I might have the latitude to go early and adjust. Any recommendations on timeframe to go early? 2 weeks? More? Less? Is there even a value to going early if I've trained in the lowlands all season?

Just general orientation questions at this point. Thanks!

Paul Hough

I've read that when it comes to adjusting to altitude you either go 2 or more weeks early, a luxury for most people, or as close to the event as possible. I have made many trips from Tampa (20 feet) to Colorado Springs (6700 to 7250 where I stay) and find that I am relatively adjusted in a couple days. When running trails, I only feel the altitude on the uphills...then it is wheez city! Boulder will have a less substantial impact.

eflang3

I am doing IM Boulder as well and plan on going out about a week early. I live in New Orleans so all of my training is at sea level. I go out to Colorado a couple of times a year and find that within a week I get somewhat adjusted. I'm planning on going out in June for a long weekend to do some training so I can get a better feel for the higher altitude.

Coach Rich

We had a lot of discussions about this topic last year in the lead up to IMTahoe. Please do a search in the Race Execution Forum, in the IMLT forum, and I know I covered it in my IMLT webinar for the Team. Short answers:

• 5500 isn't that bad, not "too" much to worry about.
• Effects, if you feel them, will be much more on the swim vs the bike and run.
• For the bike and run, you'll just be going slower / fewer watts at the same HR and RPE. Which is fine as long as you don't wig out and try to hold your sea level watts/ paces at altitude...which, again, isn't that bad at 5-5.5k. In my experience, things change pretty quickly when you get north of ~6500-7k. 
• Adaptation: it takes your body about 2-3wks to adapt to altitude. So unless you can get there 2-3wks early, you're better off spending as little time as possible at altitude before the race. And there's really no benefit to training at altitude, ie a training camp weeks before the race, as far as adaptations goes. Wrapping your head around the differences in watts, pace, hr, and RPE yes. Adaptations, no

But, again, 5k isn't that bad. Not too much to worry about. 

I'm moving your post to the Race Execution forum where you'll get more responses.

GentlemanArcher

I live in Boulder....I believe the bigger issue than the altitude for most will be the humidity...or lack there of...Its dry...like desert dry. like riding and running with a hair dryer blowing on you dry. I'm talking double your normal intake of water and electrolytes or you'll turn into a big ole piece of Ironman-Jerky dry. I spent the first 15 years of my racing in PA, and I lived in North Carolina. It gets hot there and you need to hydrate...but nothing like I've experienced in Colorado. I think dehydration is the hidden challenge for this ironman.

As far as altitude...it affects some more than others. I would recommend getting a good handle on your HR zones vs power and pace zones. During your few pre-race workouts once you arrive, watch your HR vs power and pace. This will help you adjust your power and pace zones based on what you are seeing your HR do at altitude.

Kia Kaha

Pat Koss

@rich, thanks for your input and moving this. I check out the Race Execution and IMLT forums deeper.

All, I had heard of dryness. Little Rock can be very humid, especially in the summer. Hydration plan will need to be tuned up to meet the dry challenge.

baprince15

My plan for IM Boulder is to head out the Sunday before the race, as there is no way I can be out there any longer, and spend the week up in Silverthorne (~8000 ft). I'll come back down to Denver/Boulder as close to the race as possible.

I've heard the theory of getting to the race site as soon before the race as possible, but with logistics, etc, that will still be 2-3 days before the race by which time I'm still usually just starting to feel comfortable at the altitude. I'll also dig into the forums more, to hear what people said in the past, but for me, my first 1-2 days in Denver or higher are a waste physically.

My experience has been that I need 2-3 days before I'm back to feeling normal at in Denver. I haven't had a chance to try 2+ weeks at 5000+ feet.

The dehydration point is key. When I travel from sea level to Denver, I really need to focus on taking in extra fluid, even when I'm not trying to get ready for a race.