If you are reading this, you are probably thinking about experimenting with low oxygen (hypoxic) training.
Great move. Altitude training has many benefits when it comes to marathon training. Exercise physiologists around the world say that it can improve fitness by increasing mitochondrial activity, augmenting red blood cell count, even changing gene expression.
But here’s the thing: no matter your fitness level or sport of choice, it’s best to have a plan when implementing a new form of training. Here, we suggest how you can make the most of Altitude Athletic in each phase of your race build-up.
1) The Base Phase
When: up to two months before race day
You might like to start to build your base five to six months in advance of your race, particularly if it’s a longer event like a half-marathon, marathon or Ironman. If so, your question might be: when do I start implementing altitude training? New research indicates that there could be a memory component to altitude training benefits. The more accustomed you are to low-oxygen training, the greater the benefits you might reap. So, best to acquaint yourself with thin air as soon as possible.
That being said, ease into running, cycling or other workouts at altitude slowly. If this is your first experience with low-oxygen training, and your goal race is still months away, start your build with easy efforts in the first week at altitude.
So, if you’re focused on an upcoming marathon training, begin by targeting recovery and non-workout runs. And adjust how you define “easy pace.” Unlike running at a measly 250m in Toronto, running even the easiest of paces at, say, 9,000 ft will at first feel challenging. After one month of base, also try one of your weekly workouts at altitude.
Tip: Monitor your blood ferritin and haemoglobin levels monthly during this phase to see how you are responding to the change in stimulus.
2) The Added Stimulus Phase (two months to two weeks before race day)
This is when you dive into harder, higher-volume and race simulation workouts. Executing these tough sessions at altitude can boost fitness and confidence.
In this phase, alternating between altitude simulation and sea level workouts can be useful for two reasons:
First, working out in a low-oxygen environment will make it harder to hit splits. Use those workouts for building fitness and accustom yourself to the feeling of running hard, and use the sea level workouts for teaching your body what it’s like to run at your goal pace.
Second, doing big workouts at altitude may tire you out at times in this phase. By mixing in sea level workouts, you mitigate the risk of overtraining and burnout.
Tip: Hard training at altitude will likely elevate your basal metabolism, so hydrate aggressively and eat many nutrient-rich foods in this phase. Remember that this phase is more refined. It’s where you can make the most gains, but it’s where you are most likely to overexert yourself. These tenets are significantly augmented at altitude, so make sure you are giving your body enough fuel to recover.
3) The Sharpening Phase
Last two weeks before race day
If altitude simulation feels comfortable by now, try to train exclusively at low oxygen for these last two weeks. It is common practice for athletes to spend the two weeks prior to a goal race at altitude, before coming down two to three days before your race.
That is because even though it likely takes longer than two weeks to see haematological (blood) adaptations, studies show that other benefits of altitude training can be made faster. In the two weeks before your race, training at altitude could improve your muscles’ buffering capacity, making them better at working in acidic conditions (like the final parts of your race.)
Tip: Do not fret over workout splits in this phase. Remember that workouts at altitude will still feel harder than normal, even if you are sharp. If you have made it to this phase healthy and fit, your reward should be to feel good during workouts, instead of worrying about pace.
Tip II: Do your last training session at altitude at least three days before your race, to ensure that you do not have leftover fatigue on the start line.
No matter the training phase you are in, approach altitude training like regular marathon training: with diligence. Eat well, drink lots of water, and always listen to your body’s signals. Do those three things, follow our tips, and put in the work – the results will take care of themselves.
Learn more about altitude training for endurance athletes here.
Want to do some more research on hypoxic training literature? Check out our Hypoxic Training Literature folder in our Linktree!
For many of us, the traditional job of 40 hours per week, from 9:00 am to 5:00 pm is a thing of the past. If you’re fortunate enough to work at a startup or more flexible spot that has work from home options, it can sometimes be a little easier to fit physical (and mental) breaks into your day. However, there are still plenty of positions and roles that can be much more demanding and require you to be present or at least on-call for well over 40 or 50 hours per week. Hopefully you love your job if this is you – but it can make time for exercise a definite challenge.
We’ve compiled our top hacks to staying healthy when you feel like you’ve got zero time to spare. We all know the benefits of exercise: Improved anxiety and/or depression, improved self-confidence and mood, and a decreased stress response, not to mention improved blood sugar regulation and weight control, but let’s be honest – life can be really, really busy. Here’s how you can make – and keep! – an exercise routine no matter what the weeks throw at you.
Hack #1: Choose your activity based on how you want to feel.
A common mistake that we often make is trying to convince yourself to get into an activity that you…don’t even like. Maybe you read an article about how something like swimming is fantastic for your health. So you head to the pool on a Sunday afternoon and buy a pass. Once you hit the changeroom, you realize that it’s kind of chilly and cold, you forgot your flipflops and the floor is a bit gross, the pool temperature is less than ideal, and the lanes are so crowded you spend your whole time stressing about how fast or how slow you should be going and in what lane you should be in. For a few weeks you force yourself out the door, but the pool still feels cold, and your still getting kicked in the face with people on a busy weekend. Soon enough, your fresh new habit has fallen by the wayside, along with your wet bathing suit and goggles. Because wait, did you ever consider if you even really liked swimming? Especially for those taxed for time, ask yourself, what do I like doing? More importantly – How do I want to feel?
If you’re mega stressed and craving something intense, an instructor-lead cardio workout not only takes your mind off your stresses, but gets you out of your brain and kickstarts your endorphins. Or if you feel exhausted and fatigued, maybe you want to feel more rested. Perhaps try an easy yoga class to ease stress and just get your body moving in positions that are away from the desk. If you’re somewhere in the middle and feeling ambivalent about really anything at all, nothing does the trick better than a brisk walk around the block, even for 15-20 minutes. We all know activity and exercise makes you feel better, but you’re much more likely to stick with it when you can look forward to the thing that you know will do just the trick for you on any given day.
Hack #2: Change it up.
While many of us are self-professed creatures of habit, studies in habit-building psychology and in “sticktoitiveness” have shown time and time again that we’re much more likely to stick with a goal for the long term when we can make small microchanges to it day-to-day and week-to-week. For example, have you ever bought a new pair of running shoes and been really excited to try them out? Your run that day probably felt much more exciting and fun because of your new kicks!
By ever so slightly changing up your routine, you can keep things fresh and exciting, and trick your mind into looking forward to things that are sometimes less desirable. If you’re starting to feel stuck in a fitness rut, think about trying something new, or maybe asking a friend what they’ve been doing lately and joining them someplace you haven’t been before. There are always new and exciting places to check out in the city – and here at Altitude, we can’t wait to open our doors as the first and only place to offer altitude training in a 1,100 sq ft. chamber. Now that’s something fresh and different to get excited for!
Hack #3: Small things equal big things.
Sometimes there are just those days where you are not going to get a workout in. A deadline, having to pick up your child from daycare because your partner is sick, or just a day where you can’t get on the ball – these things happen. One of the easiest and simplest ways to get even a little bit of health and fitness (and sanity) in on these days is to inject “movement snacks” into your day. For example, if you struggle with back pain, make an effort to do a few little back bends and 10 mini squats every time you refill your water or go to the bathroom. If you go to the bathroom 6 times, you’ve now done 60 squats in the day. If you have a wonky shoulder or neck, invest $8 into a stretchy band and keep it in a desk drawer. Every hour, make a deal with yourself to take a five-minute break, grab your band, and do a quick shoulder stretch. Not only will this help combat postural-related problems like headaches and neck pain, but also gets your blood flowing and gives your brain a second to reset. No one can work straight through for 10 hours a day without some breaks. You owe it to yourself to take these little breaks, and when you finally head home at the end of the day, your body will thank you.
Hack #4: Check your health insurance policy or corporate discounts.
You’re paying into it, don’t let it go to waste! People often wait until December and realize that they have unspent dollars of massage, physiotherapy, or acupuncture. Not only are these things great for stress management, but a good physio clinic will include a home exercise programs for you, or they can work with your particular lifestyle to help put together something specific for your needs and in line with what’s available to you. If you aren’t a gym person, you can absolutely still do equipment-free, home exercises that pack a ton of benefit. You don’t have to be hurt to utilize these services! Also be sure to check out if your company has any discounts to local gyms or other hot fitness spots – use those perks! You’ve earned it.
Always remember that your work reflects your own well-being. One of the greatest gifts you can give yourself is a sound body and a sound mind.Fitness can come in all types of forms, whether it’s a few pushups at your desk while on a call, or kicking it on a treadmill in a high-energy class at 6 am. Remember that there’s no one-size-fits-all approach, and you have to make it work for you. Above all, enjoy it, and feel good about how amazing your body and mind truly is.
About the Author:
Lauren Roberts is a Registered Physiotherapist and Founder of The Running Physio in Toronto. For more information on her team, the clinic, and for more great blog articles, visit www.therunningphysio.ca
