How to train adjust to the altitude?

Forums

Forum guidelines BT super discount

Updated posts

My threads
No new posts

My favorite threads

General Discussion

Triathlon Talk » How to train adjust to the altitude?

Rss Feed

Moderators: k9car363, alicefoeller

xmann1102

2009-07-16 10:24 AM

Expert

1158

Ocala, Florida

Subject: How to train adjust to the altitude?

With my move from Florida to Parker in a couple weeks, i'm curious what suggestions anyone would have for adjusting my training for the altitude. When we were looking at homes when we visited, i got winded just walking up a flight of steps....much less jog a few miles or bike or probably even swim.

Anyone have some advice, suggestions or any idea on typically how quick it takes someone to adjust from a move?

My Race Log

rayd

2009-07-16 10:46 AM

in reply to: #2289275

Pro

4277

Parker, CO

Subject: RE: How to train adjust to the altitude?

I've been in Colorado for almost my entire life so I am no help in telling you how long it will take to become acclimated to the altitude. I do know that staying hydrated is very important with being at altitude. The Denver area has been more humid than normal this summer but normally the climate is very dry. You probably will feel like you don't need as much water because yu won't sweat as much as you did in Florida. But you will! It just evaporates with the dry air. So drink lots of fluids...not only when exercising but all day long. Again, I don't know how long...but you will get acclimated. Something elase to keep in mind, your running times will probably be somewhat slower than what you experienced at sea level.

welcome to Colorado!

My Race Log

cooutdoors

2009-07-16 11:01 AM

in reply to: #2289275

Expert

606

Lakeville, MN

Subject: RE: How to train adjust to the altitude?

When I moved out here, it took me about one week to get fully adjusted. By that I mean I didn't explicitly notice anything beyond the ordinary during a workout (not to say it wasn't still impacting me though). My sense is the acclimation period will be slightly different for each person based on fitness level and ability to adjust to oxygen-level changes. Might take a day; might take several weeks. Like rayd mentions, water is key out here, but like everything else, is also highly individual. Basic rule-of-thumb when first coming out here is force yourself to drink more than you normally do just to err on the safe side. Your body will eventually settle on a natural intake level required to get you through the day and workouts.

And even though you may have a slight drop-off in performance here, just think about the times you'll put up when you return to those "oxygen rich" environments to race! I knocked almost 45 seconds/mile off my normal 5K pace earlier this year during a race out East, even with limited run training this year.

breckview

2009-07-16 11:20 AM

in reply to: #2289275

Master

1651

Breckenridge, CO

Subject: RE: How to train adjust to the altitude?

xmann1102 - 2009-07-16 9:24 AM
With my move from Florida to Parker in a couple weeks, i'm curious what suggestions anyone would have for adjusting my training for the altitude. When we were looking at homes when we visited, i got winded just walking up a flight of steps....much less jog a few miles or bike or probably even swim.

Anyone have some advice, suggestions or any idea on typically how quick it takes someone to adjust from a move?

Moving to the Denver area, I wouldn't worry about altitude one bit. You'll naturally adjust and the O2 environment will feel perfectly normal. As others said above, you're moving from humid Florida to Dry Denver. You're going to lose hydation with every breath and so I'd be far more concerned about learning how to drink enough fluid. It's not as easy as you might think. I have a bike bottle of hydratng fluid with me almost 24 hours a day.

I moved from Dallas (500') to Breck (9600') and it took a full six months before I really felt normal and didn't wake up in the middle of the night thinking I was suffocating but the difference between Breck and Denver is huge. After 11 years here I still can't breath as well as in normal environments. It's really obvious in swimming and trying to eat/drink on the bike. Even at an easy effort, if I miss one breath on the bike I require a period to catch back up and become comfortable again.

The upside is the first few days I'm at sea level, it's pretty much impossible for me to push my muscles hard enough to get out-of-breath. The downside is that fact causes my RPE to get all messed up since I lose the breathing component and so pacing becomes more difficult.

My Race Log

mop_sack

2009-07-16 4:15 PM

in reply to: #2289275

Regular

122

Denver, CO

Subject: RE: How to train adjust to the altitude?

I moved out here from Houston (similar in altitude, heat, humidity, and lack of hills to Florida) last year. My first few runs were pretty tough, as I got winded real easily; however, swimming was the hardest sport for me to acclimatize in. Aftew a few weeks, I felt much stronger, but it is my understanding that it takes about 6 months for your body to full physioligically adapt, and that pretty much fit with my experience.

Oh yeah, get used to swimming in COLD water. Most of the tris I did in TX, the water temps were in the mid to high 80's. My first race out here, the water was 56.

My Race Log

zionvier

2009-07-16 5:30 PM

in reply to: #2289275

Expert

1116

Thornton, CO

Subject: RE: How to train adjust to the altitude?

My experiences, with myself and friends who have moved here from different sea level states is that if you're in decent shape (which if you're on here you probably are) you'll start feeling better in about 2 weeks. You'll probably notice that workouts feel harder for longer than that though. It will take some time before you'll be able to run a 5k, 8k, 10k here at the same pace you did in FL for example. After a few weeks you won't notice a difference in any difficulty breathing during the workouts, but your muscles still won't have the O2 they are used to. So you'll be wanting to swim/bike/run at the same pace mentally but your muscles just won't let you even though your lungs and heart feel fine. "Complete" acclimation will actually take 4-6 months, but the majority of acclimating is done within those first couple weeks. Kind of like that 80/20 rule or perhaps it's the law of diminishing returns, that last 20%, 10%, 5% takes the longest.

stay hydrated like everyone says, it sneaks up on you here with the dry air. And listen to your body when it tells you things like you probably do already. Don't get frustrated because your muscles just don't have the O2 they are used to, they will adapt. Plus, when you go back to FL to visit friends, you become superman for a while ;-)

My Race Log

stevemurf1

2009-07-16 6:27 PM

in reply to: #2289275

Regular

Parker

Subject: RE: How to train adjust to the altitude?

I grew up here but moved to Hawaii for 4 years. I moved back a year ago and I will second everything that has already been mentioned and add that especially during the winter when your heater is on all day your skin gets unbearably dry and flakey. I went through a ton of lotion and a couple of bloody noses when I got back. I know most people don't like high humidity but I loved it. Of coarse over a few months your body adjusts and everything gets back to normal.

StMaas

2009-07-16 7:22 PM

in reply to: #2289275