Altitude Thoughts

I might build this out but this is an extract of a post I put up on altitude.

At sub-threshold sea level efforts the performance improvement comes in terms of reduced fatigue, rather than increased power/pace. In other words, I run faster off the bike due to reduced fatigue -- rather than -- I run faster when fresh in training. I am guessing that more O2 is being delivered to my muscle cells (via increased red blood cells and other factors).

At FT and at vVO2/CP VO2 -- my numbers improve in line with being able to achieve and sustain a higher HR. I haven't seen an increase in power/pace for a given HR. In fact, due to more dense air, my pace at a given HR could decrease -- I see this on the bike for example. 300w is a lot quicker at 6,000 ft than sea level.

Having experimented widely with natural and artificial altitude, the protocol that works best (for me) is consistent endurance training the 7500-9500 ft range and sleep at 5-6000 ft. I feel that desaturation, while training, is a key driver of beneficial changes due to altitude. Not all of these benefits appear as increased red blood cells.

Once acclimatized, I find the following works for maintenance... 2x80 min easy runs at avg height of 8500ft; 1x3 hour ride with 60-75 min steady/mod-hard main set climbing from 6000-9500ft // that ride is my key 'desaturation' workout for the week. When acclimatizing, I'll do up to 50% of total volume above 6,000 feet (but I don't think that much is required). I find that 5,000 feet is enough for me to desaturate when swimming.

What I haven't found is a Southern Hemisphere base where I can train as well as, say, Boulder. So my use of altitude is typically 2-4 mths prior to my A race, most years that has been IMC. I have always had my best runs, relative to fitness, following altitude training.

Based on my tri and mountaineering experience, I am a high responder to altitude. Some folks just get tired, rather than faster. A speedy Swede that I work/train with could be an example of an (8:21 IM) athlete that doesn't appear to get a lot of benefit from altitude training. So you need to see what works for you.

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