dumb question - Denver CO elevation and exercise
Is Denver at an altitude that would normally impair / limit athletic performance? iow, is performance impaired at 5200 feet (or whatever it Denver is at)?
I'll be there for a short conference, but it falls smack in the middle of peak training, and I want to know the extent that I should shuffle key workouts out of that travel block. For reference, I'm a 'slow adapter' to altitude.
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answer is likely yes...
a few years ago I went to boulder on my way to do the LV MTB100. I was a few weeks post IMLP. I find in general that altitude affects your perceived exertion least on the bike, a little noticeable on the run, and highly noticeable on the swim. That said, doing key workouts with adjusted pace values for the altitude will allow you to still do effective workouts.
You noticed this most at Al's house where his adjustments are roughly 10% for FTP & pace per mile on the run (calculate in seconds).
I would expect to see values of around 5% at Denver/ Boulder "Mile High" elevations.
I would also expect @Al Truscott to chime in here soon!
@Scott Dinhofer is correct - the discount factor @ 5200' is about 3-5 % (low end if you are fit).
You get good training value from long runs and rides just fine @ that elevation, just expect your FTP & threshold to be about 3% lower. IOW, don't ride to your sea level numbers, but to the discounted ones.
When it comes to faster, shorter intervals it might be best to work those in around your travel there, rather than get totally depressed by how winded and slow you would find yourself if you tried them @ altitude. Same applies to swimming, along with Scott's caveat about don't start out hard - easy warm-up, then LSD work.
@Dave Tallo I'm on the hunt for all things altitude. Alan Couzens brings up some good points here: https://alancouzens.com/blog/altitude_prez.html look at slide #13, increase CHO intake.
Hydration is massively;y important. The first 24 hours you don't notice altitude. Second day is when adaptations start. There is a difference between acclimating and adapting.
You'll need to accept that you have to adjust pace and power while training during your conference.
PS - no question is dumb 🤓
@Sheila Leard - the guru of altitude training is @Al Truscott - start a thread, oh wait, Dave already did, ask away! better, come to AL Camp where I think there are a few spots in late May / early June and learn first hand!
@Dave Tallo I'd second moving any high intensity work around the conference if possible. The one time I was in Denver for a figure skating competition I can say it did affect the me as Al mentions on the short burst needed for jumping over a 4.5 minute program. I was sucking considerably more air than normal by the 4' mark and I feeling winded. I could typically go double, triple 4X through my program at 1500' of elevation back home. During practice of around 1 hour when you could manage the aerobic and anaerobic bursts I did not feel the altitude but knew to take a few extra breathes between jumps or after a spin. I still thought I was invincible and did make it through the program fairly strongly but as mentioned I was not used to feeling that level of fatigue and was surprised what elevation can do.
Just my n=1 experience, from memory which is 25 years ago.
Thanks all. This information is exactly what I was
after.