General Discussion Triathlon Talk » heat/altitude acclimation Rss Feed  
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2011-10-07 11:20 AM

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Subject: heat/altitude acclimation

After reading some race reports from Vegas, i noticed some metioning getting acclimated, but none said how long this took.

Does anyone have an idea of how long acclimation to heat or altitude takes? I'm sure everyones a little different but generally i would think everyones close.

As I prgress in my training atnd look at races this seems like something that could play a huge role in the planning/preparing stages. I'm sure there will be times where "it is what it is" and you just deal with it, but if possible I'm sure its best to prepare.

Thanks in advance for your time



2011-10-07 11:24 AM
in reply to: #3715133

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Subject: RE: heat/altitude acclimation

High altitude (9000-10,000 feet) usually takes me 3-4 days to acclimate. (And yes, I am one of those lucky ones who gets altitude sickness.

Heat - sigh. I *never* adapt to heat. Which is why I live in the tundra.

2011-10-07 12:38 PM
in reply to: #3715133

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Master
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Subject: RE: heat/altitude acclimation

To get fully acclimated to altitude, it usually takes me a couple of weeks. Most of it occurs within the first week though. If I've been at altitude and go away for a week or so, it only takes a few days to get back to where I was.

Heat usually takes me a week or so also. It depends on how much I'm in the heat and how big the difference is from where I've been.

If I wanted to perform optimally at a race that was several thousand feet higher and quite a bit hotter, I would try to get at least a week in the area and stay out of air conditioning when possible.

2011-10-07 12:56 PM
in reply to: #3715291

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Subject: RE: heat/altitude acclimation
An average I hear often  for heat is 2 weeks, and I would say this matches my experience.    I am training for a January race in Florida, in Minnesota, so I will be incorporating heat training.  That will consist of short stints in the sauna.
2011-10-07 12:59 PM
in reply to: #3715311

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Subject: RE: heat/altitude acclimation

BikerGrrrl - 2011-10-07 1:56 PM An average I hear often  for heat is 2 weeks, and I would say this matches my experience.    I am training for a January race in Florida, in Minnesota, so I will be incorporating heat training.  That will consist of short stints in the sauna.

Yep, I have a similar problem - getting ready for a HM in Dallas in February and I live in Lake Placid.  My plan was to seriously overdress on runs.  Should be interesting as I'm comfortable running in shorts and a t-shirt when it's in the 40's.

2011-10-07 2:40 PM
in reply to: #3715133

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Subject: RE: heat/altitude acclimation

Acclimate to the altitude in two days just drink bottle after bottle of water.  You may not be able to leave the bathroom but you will feel great.  Seriously though drink bottled or filtered water and a lot of it.  The tap water is not terrible  (wait you were talking vegas, I was thinking colorado rockies, stay away from the tap water at all costs!) but the chemicals have enough of an impact on adapting.  But if you would like to blow up like Pillsbury Dough Boy then drink very little water and get it from the tap, oh now that is fun.

Acclimating to the heat can be done during the race; just run fast, run faster, drink some water run faster now finish the race.  See don't you feel better now?



Edited by Jambone1 2011-10-07 2:45 PM


2011-10-07 3:16 PM
in reply to: #3715316

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Subject: RE: heat/altitude acclimation
PinkPrincess - 2011-10-07 12:59 PM

BikerGrrrl - 2011-10-07 1:56 PM An average I hear often  for heat is 2 weeks, and I would say this matches my experience.    I am training for a January race in Florida, in Minnesota, so I will be incorporating heat training.  That will consist of short stints in the sauna.

Yep, I have a similar problem - getting ready for a HM in Dallas in February and I live in Lake Placid.  My plan was to seriously overdress on runs.  Should be interesting as I'm comfortable running in shorts and a t-shirt when it's in the 40's.



Dallas will most likely be in the 40's or 50's in Feb...
2011-10-07 3:17 PM
in reply to: #3715506

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Subject: RE: heat/altitude acclimation
Jambone1 - 2011-10-07 2:40 PM

Acclimate to the altitude in two days just drink bottle after bottle of water.  You may not be able to leave the bathroom but you will feel great.  Seriously though drink bottled or filtered water and a lot of it.  The tap water is not terrible  (wait you were talking vegas, I was thinking colorado rockies, stay away from the tap water at all costs!) but the chemicals have enough of an impact on adapting.  But if you would like to blow up like Pillsbury Dough Boy then drink very little water and get it from the tap, oh now that is fun.

Acclimating to the heat can be done during the race; just run fast, run faster, drink some water run faster now finish the race.  See don't you feel better now?



Nice recipe for hyponatremia for one and heat stroke for the other...
2011-10-08 8:56 AM
in reply to: #3715571

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Subject: RE: heat/altitude acclimation


Nice recipe for hyponatremia for one and heat stroke for the other...

..

Ok how would you acclimate to altitude low lander?  I just spent 5 days at 10k feet training for this weeks race and my avitar is me at 14,200 feet.  I get high (14k +) 4-5 times a year, why don't you fill me in on acclimating to altitude?  Plenty of water is the only hope for avoiding altitude sickness.

Heat?  Since it is not possible to acclimate to it, unless you have trained in it, what would you suggest?  I would suggest just doing your best and finish the race as soon as possible to get out of the heat.  The best way to avoid heat stroke is to get out of the heat.

2011-10-08 2:59 PM
in reply to: #3716127

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Subject: RE: heat/altitude acclimation
Jambone1 - 2011-10-08 8:56 AM


Nice recipe for hyponatremia for one and heat stroke for the other...

..

 

Ok how would you acclimate to altitude low lander?  I just spent 5 days at 10k feet training for this weeks race and my avitar is me at 14,200 feet.  I get high (14k +) 4-5 times a year, why don't you fill me in on acclimating to altitude?  Plenty of water is the only hope for avoiding altitude sickness.

Heat?  Since it is not possible to acclimate to it, unless you have trained in it, what would you suggest?  I would suggest just doing your best and finish the race as soon as possible to get out of the heat.  The best way to avoid heat stroke is to get out of the heat.




I call BS on you and all your stories of I ran a half marathon after running 5 times. 


Edited by ashort33 2011-10-08 3:02 PM
2011-10-08 10:11 PM
in reply to: #3715133

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Master
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Subject: RE: heat/altitude acclimation

Vegas really isn't high enough in elevation to need more than a day to gets used to the altitude I don't think. Just be prepared to be a little slower/more winded than at home.

The heat's another story, though.



2011-10-08 10:44 PM
in reply to: #3716127

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Subject: RE: heat/altitude acclimation

Ok how would you acclimate to altitude low lander?  I just spent 5 days at 10k feet training for this weeks race and my avitar is me at 14,200 feet.  I get high (14k +) 4-5 times a year, why don't you fill me in on acclimating to altitude?  Plenty of water is the only hope for avoiding altitude sickness.

Heat?  Since it is not possible to acclimate to it, unless you have trained in it, what would you suggest?  I would suggest just doing your best and finish the race as soon as possible to get out of the heat.  The best way to avoid heat stroke is to get out of the heat.

Huh?



Edited by kloofyroland 2011-10-08 10:45 PM
2011-10-09 5:14 PM
in reply to: #3716674

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Subject: RE: heat/altitude acclimation

Thanks for all of the posts! I know it'll be different for everyone but was hoping for some general insight that would give me an idea of what to expect, which was provided!

Thank you all again!

2011-10-09 5:28 PM
in reply to: #3715133

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Subject: RE: heat/altitude acclimation

As others have said, Vegas is not so high, so that wouldn't be such a big deal altitude-wise.

When I spent 5 weeks in Boulder this past summer (5400') it took me a couple of weeks to feel comfortable training at altitude, but the adaptation was different in the 3 sports. On the bike I hardly noticed anything at all: the speed benefits of the thinner air substantially compensate for the reduced amount of oxygen getting to the muscles. On the run there was a gradual adjustment. It was in the pool where I found it hardest, to my surprise. I had been accustomed to a 3-stroke breathing pattern, which served me just fine at sea level, but at altitude I had to switch to a 2-stroke pattern, and had to learn to do that more smoothly.

2011-10-09 5:37 PM
in reply to: #3715133

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Subject: RE: heat/altitude acclimation
As someone who lives in south Georgia where we have heat index above 100 a lot of the summer, I would submit that you can never totally acclimate to the heat. Some people - usually those weighing less than 150 do well in the heat and the rest of us just have to factor it into our pace and fluid consumption. If you try to keep the same pace at 90 as you do at 70 degrees you will get your $&@ kicked no matter how long you adjusted. Just my .02
2011-10-09 5:37 PM
in reply to: #3715133

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Veteran
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STATESBORO, GA
Subject: RE: heat/altitude acclimation
As someone who lives in south Georgia where we have heat index above 100 a lot of the summer, I would submit that you can never totally acclimate to the heat. Some people - usually those weighing less than 150 do well in the heat and the rest of us just have to factor it into our pace and fluid consumption. If you try to keep the same pace at 90 as you do at 70 degrees you will get your $&@ kicked no matter how long you adjusted. Just my .02


2015-01-07 11:19 PM
in reply to: pace13


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Subject: RE: heat/altitude acclimation
Jeff,

I live in Washington State and I can see the Pacific Ocean from my deck. I did a Sprint in Las Vegas in October. Actually in Boulder City maybe slightly higher than LV. I left here on a Monday, arrived in LV on Tuesday night and did the event on the following Saturday. I did't have problem with the altitude or climate after four nights. The week after the event we went up to Utah and rode our bikes for a couple of days. Where we rode was 2-3K higher than LV and I could feel the altitude. We were sucking wind all day for the first day and then it got better.

Everybody is different and some people suffer more than others. Hope that this helps

Greg
2015-01-08 1:50 PM
in reply to: #3715133

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Sylvania
Subject: RE: heat/altitude acclimation
Army guide to get heat acclimated. http://www.benning.army.mil/common/content/PDF/Heat%20Acclimatizati...

Granted it is Army. As an AF vet I am never too trusting of Army. :-)
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