Its no lie, running at high altitudes will challenge you to the max, it can make you feel like a wheezing slow snail. But it doesn't have to be that way if you follow some simple rules:
1.) PREPARE PROPERLY: You definitely don't want to just "wing it." Make sure you are very prepared to take on an altitude race. Higher altitude = less air...and according to Dr Jack Daniels, at an elevation of 6500 feet you lose 10-12% of your VO2 max. At sea level, you want to make sure you incorporate plenty of tempo runs, fartlek runs and hills runs. All of those will challenge your cardio respiratory system and prepare your body to run efficiently even at high altitudes. Don't train at just one pace. During taper week, take it really easy, nothing hard or fast.
2.) HYDRATE: Do so more than usual. At higher altitudes, the air is dryer and dehydration occurs at a much faster rate....so make sure to keep a bottle with you at all times and chug a little more than usual the week leading up to the race (yes, even while you're at sea level so your cells can adjust properly to the increase in liquids)
3.)START SLOWER: This is the hardest thing for people to accept, but its key to having a "comfortable" race. At altitudes higher than 5000 feet, your pace per mile should be 10-20 seconds slower than at sea level. Don't let your adrenalines take over, they may end up taking you right to that "wall" much earlier than expected. Start slow, pace yourself and focus on your form and your breathing.
4.) ARRIVE EARLY: How early? Well, ideally a couple weeks before the race, but most of us have lives beyond just running, so that is not very practical. To minimize discomfort during race day, try to arrive at least 2-3 days earlier and definitely try to get in a short run the day or 2 days before your race so your muscles and lungs can get a little better acclimated.
5.) SUNBLOCK: Believe it or not, a mile higher will attract stronger rays from the sun onto you, so bring some sweat proof sunscreen.
6.) STICK WITH YOUR GAME PLAN: Don't try anything new (that rules applies to any race you do) Stick with the foods you are used to eating, don't wear new shoes on race day and try to relax. Follow these rules and you'll be fine. Remember, most altitude races offers incredible views that you don't get anywhere else.
Train Smart, Race Smarter and Enjoy the Scenery!
Committed to your health,
Coach Kendrick
1.) PREPARE PROPERLY: You definitely don't want to just "wing it." Make sure you are very prepared to take on an altitude race. Higher altitude = less air...and according to Dr Jack Daniels, at an elevation of 6500 feet you lose 10-12% of your VO2 max. At sea level, you want to make sure you incorporate plenty of tempo runs, fartlek runs and hills runs. All of those will challenge your cardio respiratory system and prepare your body to run efficiently even at high altitudes. Don't train at just one pace. During taper week, take it really easy, nothing hard or fast.
2.) HYDRATE: Do so more than usual. At higher altitudes, the air is dryer and dehydration occurs at a much faster rate....so make sure to keep a bottle with you at all times and chug a little more than usual the week leading up to the race (yes, even while you're at sea level so your cells can adjust properly to the increase in liquids)
3.)START SLOWER: This is the hardest thing for people to accept, but its key to having a "comfortable" race. At altitudes higher than 5000 feet, your pace per mile should be 10-20 seconds slower than at sea level. Don't let your adrenalines take over, they may end up taking you right to that "wall" much earlier than expected. Start slow, pace yourself and focus on your form and your breathing.
4.) ARRIVE EARLY: How early? Well, ideally a couple weeks before the race, but most of us have lives beyond just running, so that is not very practical. To minimize discomfort during race day, try to arrive at least 2-3 days earlier and definitely try to get in a short run the day or 2 days before your race so your muscles and lungs can get a little better acclimated.
5.) SUNBLOCK: Believe it or not, a mile higher will attract stronger rays from the sun onto you, so bring some sweat proof sunscreen.
6.) STICK WITH YOUR GAME PLAN: Don't try anything new (that rules applies to any race you do) Stick with the foods you are used to eating, don't wear new shoes on race day and try to relax. Follow these rules and you'll be fine. Remember, most altitude races offers incredible views that you don't get anywhere else.
Train Smart, Race Smarter and Enjoy the Scenery!
Committed to your health,
Coach Kendrick
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