High Altitude Training Camps – How much do they cost?

Elite runners will do blocks of training in high-altitude locations like Flagstaff, Arizona (2,106 m), Aspen, Colorado (2,438 m) or even all the way to the “Home of the Champions” in Iten, Kenya (2,400 m). Why go the distance to run at high elevations? To stimulate a process called erythropoiesis. Erythropoiesis is the process that produces red blood cells in the body, expanding oxygen carrying capacity and resulting in improved endurance, stamina and aerobic performance.

And the records show that altitude training does in fact work. According to Runner’s World, 95% of all medalists at the world championships and the Olympic Games since 1968 have either lived or trained at altitude.

Do you have to be an elite athlete to train at altitude? No! It’s a common misconception about altitude is that it’s only for elite athletes or people competing at altitude. But the benefits of altitude training can also be enjoyed and achieved by regular people and recreational runners looking to enhance oxygen transport/uptake for improved stamina and aerobic capacity.

 

THE PAIN POINTS

 

The struggle for us regular people (who live at sea-level and don’t have mountain just around the corner) isn’t whether or not altitude training can yield benefit. It is physically getting to altitude itself.

In most cases, these elite athletes have the time and support to head to elevation for a performance boost.  But when it comes to those of us who aren’t quite professionals – but still take our training very seriously – we often don’t have that luxury. Most of us can only get away for a week or two at a time – which isn’t even enough to fully reap the benefits of a high altitude training experience (research says it takes about a month for physiological changes to occur).

Indeed, there is a lot of time and money involved when it comes to high altitude training camps. Whether it be as part of a structured high altitude training camp for runners, an individual, self-guided trip, or a practice expedition to prepare for an upcoming climb.

Since altitude training can be so beneficial for athletes of all levels, and this is something very desirable amongst the running and endurance athlete community, we wanted to get an idea of how much this kind of trip would cost. Check out what we learnt:

 

THE BREAKDOWN

*Note prices may vary throughout the year, these are based on Late Summer-Early Fall

Camp #1 – Running Mecca Boulder Summer Training Camp

  • Location: Boulder, Colorado, USA.
  • Elevation: Approximately 6,614 feet (2,015 meters).
  • Duration: 7 days.
  • Type of Training Camp: Trail Running Camp.
  • What’s Included:
      • Guided trail runs: 10 sessions.
      • Long run: 1 session.
      • Track workouts: 2 sessions.
      • Airport transportation (pick-up and drop-offs).
      • Lunch daily.
      • One-on-one coaching by Olympic Runner and Head Coach Luis Orta, and support coach Hiruni Wijayaratne.
      • Classroom sessions: Covering mobility, stretching, warm-up, cool-down, running form, strides, drills, race strategy, and mental strength.
      • Weekend exploration: Discover the beauty of Boulder and its vicinity with local market visits and downtown Boulder lunches.
      • Small group experience: Limited capacity for a personalized and fun training camp.
  • Not included:
      • Airfare to Boulder, Colorado.
      • Meals during the camp.
      • Athlete accommodation.
  • Pricing Options:
    • Pay in full: $750 USD.
    • Monthly installments: Reserve your spot with $250 USD

Camp #2 – Rob Krar Ultra Camp

  • Location: Flagstaff, Arizona.
  • Elevation: Approximately 6,614 feet (2,015 meters).
  • Duration: 4-5 Days
  • Type of Training Camp: Trail Running Camp.
  • What’s Included:
      • Guided trail runs: Over a variety of terrains, distances, and altitudes.
      • All meals are included
      • Small group experience: Generous individual attention.
      • Coaching: Learn from experienced trail runners.
      • Open to all abilities: From beginner to intermediate experience levels
  • Not Included
    • Airfare to Flagstaff, Arizona
  • Costs
      • $2,100/person for private room
      • $1,875/person for shared room
      • A non-refundable deposit of $200 due at registration.

Camp #3 – Kenya Experience Running Camp

Location: Iten, Kenya

Elevation: 2,400 meters (7900 feet)

Duration: 2 weeks

Type of Training Camp: Running Camp for All Levels

What you get:

    • Guided Runs: You’ll run daily with local guides on the same trails as Kenyan greats.
    • Practical Workshops: Learn from top Kenyan runners and coaches.
    • Cultural Immersion: Gain unique insider access to the lives of Kenya’s runners.
    • Inspiring Location: Explore endless dirt trails and enjoy breathtaking views across the Great Rift Valley.
  • What’s Not Included:
      • Flights: You’ll need to arrange your own flights to Kenya.
      • Personal Expenses: Any additional personal expenses are not covered.
  • Costs:
        • The camp fee is £1350 (British pounds) per person.
        • This includes full board accommodation, all coaching, and activities during the camp.

    These are all top notch camps with great amenities in stunning locations. And they are designed to help athletes of all levels experience the benefits of training in real high-altitude conditions. However, taking 7 days at any one of these camps is not cheap. Based on our research – the average cost (assuming you are leaving from Toronto) is around ~$3700 CAD – taking into account basic transport, lodging and meal requirements.

    altitude fitness classes toronto

    AN ALTERNATIVE SOLUTION

    So, how can we trigger the benefits of altitude training closer to home? A good solution is simulated altitude training. Simulated altitude training involves exercising in or simply inhaling the oxygen-reduced air that you find at high altitudes. Simulated altitude is created by decreasing the percentage of oxygen in the air (normal atmospheric air consists of 20.9% oxygen).

    There are different ways you can do it. For example, you can purchase a hypoxic training mask (NOT the altitude masks that just restrict air intake) for stationary exercise. You can place a hypoxic tent over your bed to get the benefits of longer term passive exposure. Or you can train mask-free in a simulated altitude gym – like what we offer here at Altitude Athletic Training. Read more about the science and benefits of the different types of altitude training and exposures here.

    And if you’re wondering what to expect from a pricing perspective, in most cases you will most certainly be paying less for simulated altitude training at home than the altitude camp comparison. For instance, a three month membership at Altitude with personalized fitness programming, unlimited facility access and fitness testing will cost you $400 CAD per month. Check out the membership details here. This would be a great (and more cost effective) alternative for those of us who don’t quite have the funds (or time) to jet off for a run in the mountains.

    Back To The Basics: What is Altitude Training?

    Simulated altitude training, also known as hypoxic training, is a method of training that involves exposing the body to reduced oxygen levels in order to improve physical performance.

    It is commonly used by athletes to improve their endurance and capacity for oxygen uptake, as well as by those living at sea-level to acclimate to the lower levels of oxygen present at high elevations.

    There are several ways to do simulated altitude training, including the use of hypoxic tents or chambers and altitude simulation masks.

    Hypoxic tents and chambers are enclosures that are designed to mimic the reduced oxygen levels found at high altitudes. They work by using a system of pumps and filters to remove oxygen from the air inside the enclosure, creating a hypoxic environment.

    Altitude simulation masks, also known as “altitude masks,” can also be used to mimic the effects of altitude. These masks are connected to “altitude simulators,” which use a combination of pressurized air and oxygen to simulate the reduced oxygen levels found at high altitudes.

    rehab and reconditioning

    By simulating the conditions of high altitudes, the body can adapt and become more efficient at using oxygen, leading to improved athletic performance and other benefits such as:

    1. Improved Oxygen Uptake and Utilization

    Simulated altitude training can also lead to improved oxygen uptake and utilization. When an individual trains at simulated altitudes, their body becomes more efficient at using the oxygen that is available. This can lead to improved athletic performance, as the muscles are able to work harder and longer without becoming fatigued.

    2. Increased Red Blood Cell Production

    Another benefit of simulated altitude training is increased red blood cell production. Red blood cells are responsible for carrying oxygen to the muscles, and at high altitudes, there is less oxygen available. When an individual trains at simulated altitudes, their body responds by producing more red blood cells to help transport oxygen to the muscles. This can lead to improved oxygen delivery to the muscles, resulting in improved athletic performance.

    3. Enhanced Muscle Strength and Endurance

     

    In addition to the benefits mentioned above, simulated altitude training can also lead to enhanced muscle strength and endurance. This is because the body has to work harder to get the oxygen it needs to function, leading to an increase in muscle strength and endurance.

    Overall, simulated altitude training is a useful tool for athletes and individuals looking to improve their overall health, physical performance and pre-acclimate to high altitude. To learn more about altitude training and training programs, please check out our website here Altitude Athletic Training or email us at info@altitudeathletictraining.com.

    Altitude Training for General Health and Fitness: 3 Case Studies to Read

    The recent literature on Intermittent Hypoxic Training (IHT) shows benefits that go beyond high performance for athletes. Indeed, we see benefits that extend to your average gym-goer training for improved fitness, overall health and disease prevention.

    Today we’ll highlight some case studies that show the impact of hypoxic training on general health and fitness populations. The results are also helpful in comparing the outcomes of training at altitude vs. sea-level.

    Altitude Training Benefits: Case Studies

    1. Effects of systemic hypoxia on human muscular adaptations to resistance exercise training

    Oxygen Level (%): 14.4%

    Equivalent Elevation (m): 3000 m

    Methods: Subjects performed resistance training 2x/week for 8 weeks

    Results: IHT resistance training improved cross sectional area of muscles (muscle size), strength and muscular endurance and increased formation of capillaries (improved blood flow) to muscles. In comparison to sea-level training, a greater effect was seen specifically on muscular endurance and capillary density.

    Summary:

    • Hypoxic training improved muscular endurance more than the same training sea-level
    • Hypoxic training increased capillary density more than sea-level training
    • Capillary density is important for delivery of blood and oxygen and removal of waste by-products from working tissues.

    Read the full paper →

    2. Effects of strength training under hypoxic conditions on muscle performance, body composition and haematological variables

    Oxygen Level (%): 13.0%

    Equivalent Elevation (m): 4000 m

    Methods: Participants trained 3 days per week for 7 weeks (3 sets x 65−80% 1RM to failure).

    Results: Both groups improved their strength performance and muscle perimeters, but the hypoxia group obtained a greater increase in muscle mass (hypoxia: +1.80% vs. normoxia: +0.38%; p<0.05) and decrease in fat mass (hypoxia: -6.83% vs. normoxia: +1.26%; p<0.05) compared to the normoxia group. Additionally, haematocrit values were also higher for the hypoxia group after the detraining period (hypoxia: +2.20% vs. normoxia: -2.22%; p<0.05).

    Summary:

    • Hypoxic group had greater gains in muscle mass and greater decreases in fat mass.
    • For individuals seeking improved health and body composition, hypoxic training can increase muscle mass and decrease fat mass more effectively than normoxic training

    Read the full paper →

     

    altitude training benefits for general fitness

     

    3. The Effects of Aerobic Exercise at Hypoxic Condition during 6 Weeks on Body Composition, Blood Pressure, Arterial Stiffness, and Blood Lipid Level in Obese Women

    Oxygen Level (%): 16.5% & 14.5%

    Equivalent Elevation (m): 2000 m & 3000 m

    Methods:

    Subjects: Women, 30-55 years old, BMI > 30 and BF% > 30

    Participants were divided into three groups: Sea-level (normoxic), 16.5% O2 (2000 m) moderate altitude, 14.5% O2 (3000 m) high altitude

    Participants performed 30 minutes on the treadmill followed by 30 minutes on the bike, 5 times per week for 6 weeks

    Results: Both hypoxic groups saw a larger reduction rate of fat mass and % body fat vs. the normoxic group. The 14.5% O2 group saw the most significant decrease in body weight.

    Systolic blood pressure significantly improved in both hypoxic groups. Diastolic blood pressure improved in all groups, but more so in both hypoxic groups.

    All groups had improvements in LDL (low-density lipoprotein, sometimes called “bad” cholesterol because it collects in the walls of your blood vessels, raising your chances of health problems). Hypoxic training groups improved more than the normoxic group.

    Both hypoxic groups showed greater improvements in arterial stiffness compared to the normoxic group.

    Summary:

    • Greater improvements in heart rate, blood pressure, cholesterol arterial stiffness and weight loss with hypoxic training compared to normoxic training
    • Both hypoxic groups saw a larger reduction rate of fat mass and % body fat vs. the normoxic group
    • Greater health benefits can be achieved with a lower exercise intensity at simulated altitude compared to sea-level training in overweight individuals

    Read the full paper

    Alongside performance benefits, simulated altitude training has benefits that contribute to overall health and fitness. So if you’re trying to find the most efficient way to feel good and optimize your time in the gym, let us know and we’ll help you get there with a combination of altitude training and personalized fitness programming.

    Speak with one of our coaches about training options for your specific goals.

    Altitude Athletic is Toronto’s first and one of the largest altitude training facilities in the world. We’re here to help you prepare for your next big climb, event or meet your health goals. Learn more about what we do here at Altitude: About Us

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    The Great Gender Gap – The Past, Present and Future of Women in Endurance Sports

    WOMEN IN ENDURANCE SPORT. For many years, sport was considered to be only for men, as women’s physiology was viewed as being less efficient, weaker, and unable to push their bodies in the rigor of sport. Prior to the 1960’s, women were banned or restricted from longer running and endurance events. This is because they were considered “too fragile” for distance sport or even shorter Olympic events like the 400 and 800m sprints.

    This began the era of mass participation of women in sports, and in the 1972 Olympics the first women’s 1500m was run. The same year, eight women “legally” ran the Boston marathon. By 1984 (only 35 years ago!) the first women’s Olympic marathon was sanctioned.

    Women’s Participation Grows

    In 2019, 45% of runners were women and in more local smaller city races, women tend to comprise over 50% of participants. Women’s participation in running and endurance sports has come leaps and bounds in just the last several decades, but only recently has science and psychology begun to identify some profound differences between the sexes. What exactly is it that differentiates women’s performance abilities from men?

    Physiological Differences

    It is generally accepted that women are smaller in stature. Women have more body fat, and less absolute muscle mass and fewer and smaller muscle fibers than men. As well, women have physiologically lower VO2 max numbers than men (the maximum amount of oxygen their bodies can utilize during high-intensity exercise), which is also sensible. In power-based activities, these differences are likely where the discrepancies primarily lie. Across the board, women’s distance running and cycling records among elite athletes are typically 10-12% slower than men, although with longer distances these patterns tend to change as we’ll discuss more later. It has also been seen that men have greater running velocity and can cover more distance in a set period of time. These differences are more profound in shorter, more powerful contexts like shuttle runs or sprints.

    However, when it comes to longer, slower, or more submaximal effort events, women have some interesting advantages. Women have higher prevalence of slow-twitch muscle fibres which contract less quickly, but can contract consistently for very long periods of time. The hormone estrogen also seems to improve the oxidative capacity of muscles. This means greater oxygen update and improved recovery. Men however, tend to be able to have enhanced muscle growth due to higher level of testosterone – again, benefitting sports that favour power but potentially less valuable to low-and-slow type training and racing.

    What Does This Mean?

    So, when women train at the same intensity as men, they are able to adapt to the same degree, and in some circumstances even more effectively. As we’ve discussed, especially in distance events, women in endurance sports who focus on endurance training are able to become more metabolically efficient and run just as far as men. The science tells us that they should be as quick, but not so fast!

    Female marathon runner competing

    Go a Little Longer

    When it comes to ultra-endurance events, women seem to have the upper hand. Many ultra-endurance race winners in unisex races are women – and not by a small margin. This past year, German cyclist Fiona Kolbinger raced 4000km through Europe and finished the Transcontinental Race 10 hours ahead of her closest male opponent. This past May, Katie Wright beat 40 men and six other women to win the Riverhead Backyard ReLaps Ultra-marathon in New Zealand, running almost non-stop for 30 hours. It seems that when the distances get longer, the women are rising to the top.

    Why is this? Well, for all of the physiological science out there, there is only just recently a rise in the “biopsychosocial model” – which essentially looks at the mind-body connection and how the mind can affect boundaries within our deeply-entrenched biological systems. In excruciatingly-long distance races, athletes are working far under their maximal power for very long periods of time. Absolute strength and power is of less importance, and mental patience and grit hold much more water. Women also tend to be better at pacing themselves and “seeing further into the future” when moderating their early-race paces. Females also tend to use more emotion-focused coping mechanisms during the pain, fatigue, and sleep deprivation points in long races. Whether its experiences like childbirth or mental toughness from, well, life, it seems that this has given women a leg up when the going gets beyond difficult.

    On the Whole…

    Women have traditionally been seen as the physiologically “weaker sex” for many years. Culture and society has finally started challenging these norms, as women are now participating in events similar to men, and in some cases out-performing them. While it’s unlikely that women will naturally be lifting heavier weights than men or sprinting 100m faster than men, in longer races the gap is significantly lessened. Moreover, both genders need to remember that the power of the mind is probably the greatest tool of all, and with consistent training for both mind and body, great things can be achieved.

     

    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

    About Altitude Athletic Training: We are a group of coaches, scientists and fitness enthusiasts who empower members of all fitness levels to reach and exceed their athletic goals. All coaches have bachelor’s degrees in kinesiology (at minimum) and will help clients every step of the way. Learn more –>

    Female athlete competing


    References

    Boston Athletic Association. (2019). 2019 Boston Marathon Statistics. Retrieved from https://registration.baa.org/2019/cf/Public/iframe_Statistics.htm

    C. Baumgart, M. H. (2014). DIFFERENT ENDURANCE CHARACTERISTICS OF FEMALE AND MALE GERMAN SOCCER PLAYERS. Biology of Sport, 227-232.

    Joyner, M. J. (2016). Physiological limits to endurance exercise performance: influence of sex. The Journal of Physiology.

    K.M Haizlip, B. H. (2015). Sex-Based Differences in Skeletal Muscle Kinetics and Fiber-Type Composition. American Physiological Society, 30-39.

    Williams, S. (2019, August 11). Are women better ultra-endurance athletes than men?