Altitude Training – Passion Challenged, Patience Required

By: BA Becky McLean

A fellow triathlete and someone dear to me showed me this quote “A great triathlete is not great because of their technique, they are great because of their passion”.     Well, that passion has been tested recently.  Why you ask?  Because altitude sucks.

I relocated back to Denver in January after living in Washington, DC.  While in DC, I had taken my training to the next step.  I had just come off my first 70.3, I PRed at the Annapolis Half marathon, was swimming more than ever and despite bringing my bike in for the winter, I was teaching spinning classes and was attempting to retain the muscle memory during those workouts (because we all know indoor cycling classes just cannot replicate the road).



Becky with her dog atop Mt Sanitas in Boulder



Fast forward a few months and I am surrounded by the Rocky Mountains.  This is great!  I can continue to increase my running speed, will jump on my road bike, tackle those Colorado hills (DC, hills, what?) and will be swimming again in no time.   And bonus?  I will be surrounded by some of the most elite athletes in the world – talk about a positive influence!

One of my favorite places to run in Denver is Washington Park and I am excited to get back to it.  After two miles, reality hits me.  Becky, you are not immune to the altitude.  I see my heart rate spike, my lungs burn and I slow down.  One of the most miserable runs of my life.  Same thing happens to me a few days later when I am in the pool and I have to stop every six to eight laps.  The altitude monster has reared its ugly head; I couldn’t stay hydrated and I am no longer the confident triathlete I was back in November when my level of performance was high.

Here we are in April and two and a half months later, I finally feel fully acclimated.  I am back to enjoying my runs, I teach four cycling and two strength training classes a week, hop on my bike when I can and I am no longer dreading my pool workouts.  I never lost sight of my passion for the sport, but really had to push through those mediocre workouts in order to get back to a place where I felt strong and worthy of the sport.  Looking back, I was unprepared. 

Living in Washington, DC is one of the ideal places to compete because our bodies perform best at sea level. That’s also why The Nation’s Triathlon is a great race to compete in.  However, like many of us, we like to travel for races.  We must prepare our bodies for new environments and all of the factors within it.  As I can attest, our bodies can acclimate faster or slower than others and in different ways – just be patient and willing to suffer through it. 

If any of you are training or competing above sea level this season, Competitor has put together a great list of things to remember:

Hydration - Rising altitude means that breathing is shallower and more frequent; this increased ventilation along with dry air leads to greater fluid losses through the respiratory system. Additionally, sweat evaporates quickly, which can lead you to believe you are not losing much fluid and are less inclined to drink.

Fuel Utilization - Basal metabolic rate (BMR) increases at altitude, especially in the first couple of days.  Appetite is also suppressed by hypoxia, so to minimize reduction in body mass and loss of muscle, take care to match your caloric needs.  If flying in for a race, you might consider frequent small meals that are carbohydrate-rich to maintain energy levels.

Immune Stress - Altitude places stress on the body, which might affect your immune system when combined with hard training. A diet rich in natural antioxidants is perhaps even more important to help the body cope, adapt and stay healthy. Along with a healthy diet, good hygiene habits and plenty of recovery will also help.

Please learn from my mistakes!  Don’t take your training for granted and be prepared if you are training or racing above sea level.  If you’re training has plateaued, take some vacation days, ship your bike and come to Colorado.  You won’t regret it.  Your passion will be challenged, but you’ll ultimately be again inspired by the sport of triathlon.  And of course, celebrate your finish after with some good beer!

Odell's Brewing Company