British 24-hour record holder and ultrarunning coach, Robbie Britton, identifies the common problems that athletes encounter when they train and race at altitude.
And he shares some useful tips for overcoming those pitfalls to help you make the most of your time at altitude...
Start easy, start calm
Sat at 2,144 metres (~7,000 feet) in the French ski resort of Tignes in July on day two of an altitude camp, it’s easy to see why people get carried away when they first get up high. Even the drive up to the mountain town is full of breathtaking views as you pass countless trail heads that mean adventure is just around the corner.
Add in the likelihood that you could be running with others, some of whom have already adapted to the thinner air and recovered from any travel, and it’s no surprise that the main issue I see at altitude is athletes going too hard, too early.
Your body needs time to adapt to the lower percentage of oxygen in the air, so your runs are harder at first. Plus, there’s a double whammy since your sleep quality and recovery can be impacted as well. The paces you normally run will be different, even when acclimatised, but at first they’ll be a lot harder to hold; this isn’t a problem. It’s a sign you’re in the right place, but you just need to be patient.
Altitude training camps can be a really useful addition to your training, especially if you’re building up to an event that's higher up, like I am with the Leadville 100 in Colorado (average altitude 3,000 metres / ~9,800 feet). But the problem with training at altitude is that it puts additional stress onto your normal training, which needs to be taken into account.
If it’s your first time or if you felt flat and exhausted after time at altitude previously, then it’s best to err on the side of caution in terms of intensity for the first week at least. Do what you can to monitor how you’re adapting to your 'new normal' up high.
US trail runner, Robyn Lesh, recently won the 28K Speedgoat Mountain Race at altitude and said, “don't beat yourself up if you feel like rubbish at some point in the first week. It's part of the process”. Lesh travels to and from altitude for training regularly and still needs to remind herself that it won't be a smooth transition.
Watches and phones have different apps to provide insights on how adapted and recovered you are, so investigate these but also listen to your body. Whether it’s resting heart rate, heart rate variability data, or just an awareness that you don't feel like you're breathing through a straw quite as much today, err on the side of caution when it comes to adding intensity into your training at altitude.
Be wary of the influence that other athletes can have too. They might have been there longer, be fitter anyway, or just be an absolute wally who’ll be blaming the altitude camp for their poor performance in six weeks' time.
Learn from others
One of the things that’s become clear over the years is that it’s not always evident why somewhere is a top training location at first sight. There might be a good track and a great climb to cycle up, but that’s not going to be what you do every day.
You need to find the easy routes, the evening runs or the trails that aren’t full of tourists all day. Knowing someone who has been to the same training location beforehand can be worth its weight in gold, even if it’s just to help you find the cheaper supermarket for stocking up on essentials.
In Europe, altitude towns can be a little cut off from bigger amenities. It might be a ski town out of season or a more remote village, so don’t assume that all your usual foods and products will be readily available. If there's something you can’t live without on a training camp, take it with you.
And for the local routes, always remember that those who are there already might be better acclimatised. You might think, “it’s only a 50-60 minute easy run”, but that 'easy run' might take a bit longer if you're just getting to altitude. And if someone arrived a week earlier than you, then don’t be afraid to ask them to slow down, stop to enjoy this view for five minutes, or even just do your own thing until you’re feeling better.
Remember the essentials
Baz Luhrmann once said, “If I could offer you only one tip [when training at altitude] for the future, sunscreen would be it.”
Being up high in sunny climes will make you more vulnerable to the sun and it’s easy to get caught out. Be smart about this. The same goes for hydration and nutrition at altitude. The whole process means you will need more fluids and a few more snacks just to keep your usual equilibrium.
Your sleep might be different too, so respect that throughout your trip. You might not recover as quickly as you do at sea level, especially if you’re attempting to run similar paces. But don’t run the same paces you would at sea level - it means you’re working harder.
You can come out of a spell at altitude feeling fitter than ever, but respect your recovery and don’t be a 'week one hero'. And definitely remember to pack your electrolytes.
