Do altitude training mask work? If so how much time should be spent running/biking and at what kind of intensity should be applied? I'm looking at less expensive options 1st to prepare myself for Ironman Lake Tahoe. I'am able to train at 8,000-12,000ft of elevation only 1 day a week due to time it takes to travel (3hr roundtrip). Does this one day a week have any validity in my training? Any other suggestions would be appreciated.
Don't know what you mean by "altitude training mask", but I do have experience with Intermittant Hypoxication, which is passive altitude training. The devices and required air filtering systems are sold by at least two firms, one in Australia: http://www.altipower.com/sports/index.html, and one in the US: http://www.pharmapacific.com/. I've seen claims that they have been used by cyclists such as Fabian Cancellara, and Triathletes such as Cameron Browne and Bevan Docherty. I give my own personal endorsement to the concept, having used it 1-2 times a year since 2006.
I also have experience 2-3 times a year with "altitude training camps" lasting 10-20 days. My conclusions are detailed in a post on page 1 of this thread.
So, to the question of, is it worth it to travel to 8-12,000 feet 1 day a week to get ready for an event @ 6200'? I'd say there is value in getting up to the race altitude and doing longer runs and bikes, and even swimming if possible. But going up higher, above 2000 meters? I think that would be counter productive. Your ability to ride @ 80% of FTP for extended periods, much less anything higher, is severely compromised. I see absolutely no training value in biking above about 9600', and no value in running at any speed above 8,000, with any "real" running reserved for lower than around 6700'. (Your altitude may vary). Back before I did altitude camps and used the IHT system, I would go mountain biking in the Washington Cascades @ 4-6,000 feet, as a natural part of my training for Xterra racing. I think even 1 day a week or so was valuable for the races I ended up doing at Tahoe (Xterra Nat'l Champs), even though I wasn't consciously trying to "altitude train".
My advice for Tahoe (if you can't get out to Colorado and train with me between August 16 and Sep 11 ) is to go ahead and do some biking and bricks at about 5-6000 feet one day a week. Better yet, try swimming at that altitude, which can be a real eye opener about pacing for race day. And if you don't want to sleep in a tent for $350 for two weeks (the minimum you'd need to get a good benefit), consider buying an IHT system, and using it between 3.5 and 1.5 weeks before the race.
Robin is correct, the *best* program is to live high, train low, meaning sleep nightly above, say, 7500-8000', and train at as low an elevation as possible, at least for harder, interval type work. But not only do you need the right location, you also have to do that for at least two weeks before the race (ending 1-2 weeks before the race) to make it worth the investment of time and $. An altitude tent will get you there, but it's not nearly as much fun (or scenic) as an extended training camp in the mountains.
I've started to see this mask quite a bit more recently http://www.trainingmask.com/ and they claim it is endorsed by Pete Jacobs FWIW.
I have to admit I'm predisposed against altitude training masks based off of two main factors. First, it is contrary to the basic mantra I accept about conventional altitude training wisdom, live high, train low.
Second, I'm afraid to admit that I'm suspicious of anything that is big in the crossfit community. I'm not saying that crossfit is inherently bad, but it is without question a fitness domain that is 'hot' right now, and suffers some of the associated consequences of that. There is a lot fad hype around crossfit and all sorts of gimmicky products to cater to that community. Triathletes are every bit as bad as crossfit'ers in terms of buying into fads, don't get me wrong, but at least we aren't paying $300 for plywood (plyo boxes).
I've heard of IHT and I've assumed that is what the mask is going for but the 'science' section on the product is just so weak and still full of un-substantiated claims that it makes it really hard for me take something like this seriously.
Back to Al, I agree, spending a few weeks in the mountains would be infinitely better than sleeping in a tent. Unfortunately that's not possible for me with work so my current strategy for tahoe is some IHT by spending a weekend or so a month up at 6'000 biking and running in SD county (Mt Laguna), my race experience at upcoming June Lake Triathlon (HIM at almost 8,000ft by Mammoth Mtn CA) and *maybe* the tent closer to race day if I get crazy enough.
Comments
Don't know what you mean by "altitude training mask", but I do have experience with Intermittant Hypoxication, which is passive altitude training. The devices and required air filtering systems are sold by at least two firms, one in Australia: http://www.altipower.com/sports/index.html, and one in the US: http://www.pharmapacific.com/. I've seen claims that they have been used by cyclists such as Fabian Cancellara, and Triathletes such as Cameron Browne and Bevan Docherty. I give my own personal endorsement to the concept, having used it 1-2 times a year since 2006.
I also have experience 2-3 times a year with "altitude training camps" lasting 10-20 days. My conclusions are detailed in a post on page 1 of this thread.
So, to the question of, is it worth it to travel to 8-12,000 feet 1 day a week to get ready for an event @ 6200'? I'd say there is value in getting up to the race altitude and doing longer runs and bikes, and even swimming if possible. But going up higher, above 2000 meters? I think that would be counter productive. Your ability to ride @ 80% of FTP for extended periods, much less anything higher, is severely compromised. I see absolutely no training value in biking above about 9600', and no value in running at any speed above 8,000, with any "real" running reserved for lower than around 6700'. (Your altitude may vary). Back before I did altitude camps and used the IHT system, I would go mountain biking in the Washington Cascades @ 4-6,000 feet, as a natural part of my training for Xterra racing. I think even 1 day a week or so was valuable for the races I ended up doing at Tahoe (Xterra Nat'l Champs), even though I wasn't consciously trying to "altitude train".
My advice for Tahoe (if you can't get out to Colorado and train with me between August 16 and Sep 11
) is to go ahead and do some biking and bricks at about 5-6000 feet one day a week. Better yet, try swimming at that altitude, which can be a real eye opener about pacing for race day. And if you don't want to sleep in a tent for $350 for two weeks (the minimum you'd need to get a good benefit), consider buying an IHT system, and using it between 3.5 and 1.5 weeks before the race.
Robin is correct, the *best* program is to live high, train low, meaning sleep nightly above, say, 7500-8000', and train at as low an elevation as possible, at least for harder, interval type work. But not only do you need the right location, you also have to do that for at least two weeks before the race (ending 1-2 weeks before the race) to make it worth the investment of time and $. An altitude tent will get you there, but it's not nearly as much fun (or scenic) as an extended training camp in the mountains.
I've started to see this mask quite a bit more recently http://www.trainingmask.com/ and they claim it is endorsed by Pete Jacobs FWIW.
I have to admit I'm predisposed against altitude training masks based off of two main factors. First, it is contrary to the basic mantra I accept about conventional altitude training wisdom, live high, train low.
Second, I'm afraid to admit that I'm suspicious of anything that is big in the crossfit community. I'm not saying that crossfit is inherently bad, but it is without question a fitness domain that is 'hot' right now, and suffers some of the associated consequences of that. There is a lot fad hype around crossfit and all sorts of gimmicky products to cater to that community. Triathletes are every bit as bad as crossfit'ers in terms of buying into fads, don't get me wrong, but at least we aren't paying $300 for plywood (plyo boxes).
I've heard of IHT and I've assumed that is what the mask is going for but the 'science' section on the product is just so weak and still full of un-substantiated claims that it makes it really hard for me take something like this seriously.
Back to Al, I agree, spending a few weeks in the mountains would be infinitely better than sleeping in a tent. Unfortunately that's not possible for me with work so my current strategy for tahoe is some IHT by spending a weekend or so a month up at 6'000 biking and running in SD county (Mt Laguna), my race experience at upcoming June Lake Triathlon (HIM at almost 8,000ft by Mammoth Mtn CA) and *maybe* the tent closer to race day if I get crazy enough.