General Discussion Triathlon Talk » Altitude Training Rss Feed  
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2015-09-14 7:40 AM

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Waukegan, IL
Subject: Altitude Training
So I've been a runner for awhile and had decent success with it. All of my training up to recently has been in the Chicago area which is at 600 ft. above sea level (maybe its 800?). However, I recently moved abroad for 2 years to Ethiopia and will be living at about 7000 ft. above sea level. I've been here for a few months already, but haven't been able to run yet due to my schedule. I'll have time to start running again in the next few weeks. So my question is apart from normal taking it slow to start up, do I need to be aware of anything else? I'm at a much higher altitude than I'm used to. Suggestions?


2015-09-14 7:53 AM
in reply to: The Chupacabra

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Master
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Eugene, Oregon
Subject: RE: Altitude Training
Wow--would love to hear what it's like there! Talked with a friend about working in Adis a few years ago but he didn't get the admin job so I didn't apply. I've done quite a bit of training and racing at altitudes of up to 9,000 feet and a few times a bit higher, and trekking up to nearly 19,000 feet. Basically, just back off the pace and listen to your body--either run by RPE or heart rate, not pace. You'll really notice the altitude going uphill or if you try to do a tempo run or race. I'd avoid that for a while! You didn't mention swimming (not sure what there is there anyway) but if you do, you may have to change your breathing pattern (I have to switch mine from every 3-4 strokes to every 2). It's easier to get dehydrated at higher altitude as air tends to be drier, even when it's cool. Dehydration makes the effects of altitude worse (and, sadly, alcohol in almost any amount hastens the effects of both), so make sure to stay well-hydrated, but you might want to skip the post-run beer.

I personally think pre-exercise caffeine helps a little with altitude adaptation, but make sure you hydrate enough if you're hitting the Ethiopian coffee! Also swear by the Sherpa favorites of potatoes and garlic, but will pass on their smoking habit ("Sherpa oxygen"?????)
2015-09-14 8:45 AM
in reply to: Hot Runner

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Subject: RE: Altitude Training
Thanks! So just making sure to take it really easy, especially at first and before trying anything speed related.

Swimming isn't really an option for me. There are probably a few pools in the capital but I'm living and teaching about 4 hours south of the capital. Also the organization I'm with pays us at about the level of local teachers so even if there was a pool near me, it would be out of the question financially.

Ethiopia is pretty neat. Very beautiful country. Addis is pretty cool too. I haven't spent that much time in Addis even though I've been here for 2 1/2 months. I'm teaching about 4 hours outside of the capital in a little mountain town.
2015-09-14 12:57 PM
in reply to: The Chupacabra

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Subject: RE: Altitude Training

I'll second the point that dehydration is a huge factor. So hydrate, hydrate, hydrate!

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