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Racing with power at altitude - without training at altitude

Dave VDave V
in General Training Discussions

So I've been training my butt off for the LOTOJA Classic which is a one-day, 206 mile, point-to-point, road bike race from Logan, UT to Jackson, WY. I've been doing as much climbing as I can in VA, WV, and NY, and also just putting in lots and lots of hours on the bike. I've even spent a few 3-4 hour rides on my rollers during thunderstorms riding tempo and building my mental six-pack.  So in terms of my training/fitness/form I'm fairly confident that I've set myself up for a pretty good race.

What I can't do is train at altitude. This is an issue because most of the race is spent at over 6000 ft. I will be able to be out west at altitude in Boulder for about a week leading up to the race, so I'm hopeful that I'll adapt a little bit, but I know that I won't get all the way there. I've been told to expect to not hit my numbers but I don't know how far down to adjust. Any estimates?

Thanks!

Comments

  • steveperxsteveperx
    What has your training venue been like? Hot and humid? I live in Denver, and when I race at sea level, I obviously get some benefit. However, I've noticed that when racing in hot, humid climates, even at sea level, the effects of altitude training are usually offset by a drop in performance due to lack of adaptation to the heat and humidity. I would expect Logan to Jackson will be a fairly dry climate. If it's cooler, too, you may be able to get close to your numbers because of your adaptation to riding in heat and humidity.

    I have read that the best way to do these things is fly in the night before because your worst day after arriving at altitude is typically the 2nd or 3rd day. A week in Boulder probably won't make much difference.

    May I suggest you try to get some feeling for RPE at power levels close to your goal watts, and try to match/adjust that when you're at altitude?
  • NortonNorton
    Dave,

    For one thing: nice increase in the FTP!

    Having a PM will give you a great advantage over your competition in these longer events. EVERYONE drills it waaay too hard in the opening miles; you can use your knowledge to control the damage. Most of those hard-charging guys will fade badly as the miles pile up; make sure you finish strong!

    Another thing I use my PM for is to monitor nutrition; if my power sags slightly compared to PE then I know it's time to slam some calories.

    Good luck and keep us posted!
  • Al TruscottAl Truscott

    Twice a year for the past four years, I have done a two week block of training at altitude about 4-5 weeks before my IMs. Living at 8400 feet, and biking between 5700 and 9600 feet (with an occasional foray up to 12K). Like you, I'm a 4 w/kg guy. The rest of the year, I live at sea level. Here's what I've learned about my own performance attempting FTP rides,  long race rehearsals, and everything in between. Remember, this comes when I am probably at my most fit, about 4 weeks before an IM.

    I have no trouble working a 40-60 minute FTP ride when I am doing it as an uphill ride - going at 95-100% up a 5-8% grade at 8000-9600'. I have no trouble hitting 70-72% of FTP on a 5-6 hour ride at 5700-8000 feet. But when I try to put in some intense effort above 7500 feet, the stuff above 100% really taxes me - shorter efforts, longer to recover, and above about 10,500, it just doesn't happen. So if your bike race will require surges uphill at higher elevation, or even attempts to catch or go with a breakaway at higher elevation, you might not have the same pop that folks who live there have. At 8000 feet, there is 30% less oxygen, in the air in attached to your red cells. You need more red cells to compensate.

    It takes at least six weeks to get full EPO (higher number of red cells) effect from training at altitude (85% at three weeks), so you will be at a disadvantage to those who live say, in Durango. The only race I have ever come in dead last in my AG was an Xterra at 9-11,000 feet, me against 3 guys who all lived above 7500 feet, and me coming directly from sea level. 

  • Dave VDave V
    Thanks for the input guys. In response to some of the questions:
    1) I've been doing all of my training since May in the D.C. area where we have had record heat and high humidity. Maybe some of that will translate into better performance in a more moderate climate.
    2) There are three major climbs in LOTOJA, all within the first 100 miles. My goal is to get over those as fast as I can and then look for a group to ride with.

    I've done enough road racing to know how/when to apply the EN riding approach vs. roadie approach. I'm hoping that a good mix of the two will serve me well. One great thing about the EN approach to including so much ABP riding is that I can ride a killer tempo pace, even after burning matches on a climb. #workworks!

    So should I expect to lose 10% due to the altitude? More? Less?

    I've heard that one key is to be sure to eat and drink more at altitude (on and off the bike) and also to ease into the first few days of training/adaptation rides or I'll end up paying for it later in the week.
  • t.mellingert.mellinger

    I live near boulder, i've chatted with one of the bigger coaches in boulder(coaches some top pros), when we talked about power at ironman, he has his athletes race ~7% higher power if they will be racing at sea level(coming from Boulder).  I know his numbers were data driven.

  • Dave VDave V

    Todd,

    Thanks for the info, that's exactly the kind of thing I was looking for. Do you know if it works in reverse (going from sea-level to altitude)? Is it that kind of linear relationship? Hopefully it will be a little bit less of an issue as I've now convinced my wife that we should spend at least 2 weeks at altitude leading up to the race... image

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