High Altitude Training Camps – How much do they cost?

by | Altitude Training Information, Endurance

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.

    How to Run Your Fastest 5K Ever

    by | Altitude Training Information, Endurance, General Fitness

    If you’re a beginner runner, 5 km is the perfect ‘first race” distance to prepare for. If you’re more experienced and enjoy speed, you can use the 5K distance as a platform to push faster times and try for new PBs. Regardless of your level or intention, completing a successful (and fast 5K) requires training and practice. Here are some tips on how to run your fastest 5K ever.

     

    1. Have a Plan

     

     

    Running a 5K fast is a challenge. And just like most other challenges in life, it helps to be prepared. So, unless your 5K is tomorrow, now is the time to make a plan. Start with answering, “what is your goal?”. Your goal should be realistic and dictated by how much time you can put into your training, how experienced you are and your current fitness level. 

    Having a plan ensures you aren’t just training blindly or trying to run 5km every training session. You should have a comprehensive schedule that includes a balance of speed work, recovery, base runs and strength training. Keep on track with your plan by monitoring your heart rate and pace. 

    In general, we recommend starting your training at least a month in advance. 3 months will give you plenty of time to get race ready, but it all comes back to your initial goal. Other variables like your fitness level and running experience will also play a part. Again, your plan should include a breakdown of your interval run days, base runs, strength/cross training and recovery to get the most out of your training.  

    Strategies like building a tapering period into the days leading up to your race will ensure you aren’t weighed down by training and have given your body the chance to recover and re-energize. If you keep on training hard right up until the day of your race, it might actually hinder your performance!

    If this is all new to you and you don’t know how to plan? Reach out to one of our coaches at Altitude! You can book a coach consult to come into the facility and talk about your goals and training needs here: SCHEDULE COACH CONSULT

     

    2. Incorporate Intervals 

     

    5Ks are fast-paced and usually over before you even know it. Be prepared to keep up with the pace and accelerate in key moments. In a marathon, you may get away with purely aerobic training. But in a 5K, you’ll want to work on what’s called your anaerobic energy system. Interval training (alternating between hard and easy efforts) will help increase your aerobic and anaerobic energy system. Need to pass someone quickly? Or finish pick your speed for the last leg of the race? You may need to tap in to your anaerobic energy system for the extra burst to make sure you reach your goal.   

     

    3. Start (or Continue) Strength Training 

     

    As runners, strength training can be a bit boring and feel unnecessary. But it’s actually a fundamental part of boosting speed and efficiency and protecting us from injury. Although the bulk of your training will be running, it would be a mistake to neglect strength.  

    Strength training can improve the elastic capabilities of your muscles and tendons. While you run, your muscles are contracting and using energy. It’s hard work! What if there was something that could save you from burning through precious energy in a race? Well, by strength training and working on plyometrics, you can tap into that elastic energy and reduce the load on your muscles. We can’t think of anyone who wouldn’t want to take advantage of an energy save like that!

    Strength training can also keep tissue strong and resilient to reduce chance of acute and chronic injury. Remember, running is an impact sport, and strength training can save you from the aches and pains you can suffer down the road. This will allow you to do what you love more often.  

     

     

     4. Know Your Target Pace

     

     

    Like we mentioned earlier, having a goal is key to running a fast 5km. So you will need to set a base line at the beginning of your training so you know a pace you can sustain over the 5km.

    If you are just starting to get into running, you may have no idea. Just going out on a run and experimenting with speeds can be an easy way to pinpoint your starting pace. Additionally, there are many free pace calculators on the internet to help you get a feel for pacing. Wearable tech – like a smart watch – can also be used to help track your pace in real time.

    Remember, shaving off significant time on your pace doesn’t happen overnight, stick to the training plan and make adjustments. That being said this leads us into our next tip.  

     

     

    5. Be Consistent 

     

    We have emphasized the importance of having a plan a few times in this post, only because it is so important. But we all know that sometimes things get in the way and plans go out the window. And that’s okay! If you find yourself in a situation where you are falling off track, remember that doing something is better than nothing, even if it’s not exactly what you planned.  

    As long as you are feeling good and pain-free, keep consistent with movement so that when your race day rolls around you aren’t coming into it from days (or even weeks) on the couch or at the desk. It can be helpful to create a Plan B workout for if you can’t make a run on a certain day – I.e., a quick 10-minute HIIT workout, a 30-minute walk during a conference call or some stretching at night to keep your body loose and mobile.  

    It also helps to find a running partner to train with (ideally on the same plan!) that can help keep you accountable and just makes training more fun to engage with others.  

     

     

    6. Work on Your Breath

     

     

    You probably never thought you could be bad at something you do more than 20,000 times a day, but there are better ways to breathe and worse ways to breathe. And breathing can help you run a fast 5K. 

    Developing good breathing patterns will help you get sufficient O2 to your limbs to help your engine keep gunning. The diaphragm is a massive muscle and we need it to work well to breathe well, therefore training it is important. Secondly, nose breathing can help with relaxing our blood vessels to increase blood flow an O2 delivery systemically.

    What is a good breathing pattern and how can you practice good breathing? Here’s an example: Lay on your back, put your feet flat on the ground (hook lying position). Next, put one hand on your chest the other on your stomach. Take a deep breath in through your nose, you should feel your stomach rise and then your chest. Practice breathing in through your nose for 5 seconds and slowly exhaling out for 5 seconds. The bonus of doing this is decreasing your stress levels too, so give it a try.

     

    7. Recover Well

     

     

    It isn’t all about the training! Your ability to run your fastest 5K is influenced by your ability to recover well throughout training. Recovery is so important, because this is when your body fulfills the adaptations you work so hard to get from training, like stimulating more robust energy systems and stronger tissue.  

    So how can you recovery well? It isn’t sexy like all the recovery modalities make it out to look like. Really you just need to focus on the basics – good nutrition, hydration and the most important, sleep. Once you’ve gotten that covered and do those few things then you can get into extra modalities like expensive massage guns, ice baths and red-light therapy.  

    So there you have it, that’s how you can run your fastest 5K ever. Even just taking a few of these tips will set you on the right back towards running your fastest 5K ever. And remember, at the end of the day the most important thing is that you have fun and enjoy each step along the 5000 m course.

    We’re here to help you optimize your prep for any race distance. Learn more about training options at Altitude here.

     

    About the Author

    About the Author

    TJ McInnes

    TJ McInnes is one of our Strength and Conditioning Coaches here at Altitude Athletics. He has a strong background in strength and conditioning and high performance coaching and is passionate about developing and delivering exercise programming that is tailored to his clients wants and needs. He has a particular interest in the athletic population and is constantly seeking a better understanding of the art and science of effective coaching.

    A strong interest in sport and physical activity has led him to complete his Bachelor of Arts in Kinesiology and Physical Education at Wilfrid Laurier University in Waterloo. He went on to complete his Masters of Professional Kinesiology at the University of Toronto, with a specialization in high performance. He has since completed additional certification in a wide range of areas of nutrition, sleep and recovery, functional strength, neurology, biomechanics and exercise selection.

    Base Building: 5 Benefits of Off-Season High Altitude Training 

    by | Altitude Training Information, Endurance, General Fitness

    As the leaves begin to turn and temperatures begin to drop, for many people this time of year becomes staying indoors with Netflix. For the endurance athlete however, the time between November and April can represent a big wide window of opportunity. This is your opportunity to reflect on what went well in your season. You can also identify areas of focus for next season and develop a finely-tuned base-building plan to prep you to conquer the spring.

    If your racing season took you into the fall, it’s always a good idea to take a few weeks, or even a couple of months, off of a structured training plan. Physically, this gives your body a true chance to recover. Recovery is needed because prolonged racing and training causes a substantial degree of muscle breakdown and a systemic inflammatory response. It can take up to 19 days after an Ironman-distance triathlon for inflammation and cortisol to return to baseline levels, even in a well-trained athlete. Mentally, endurance events require long term commitment, self-discipline, and a high degree of day-to-day planning and time management. It’s healthy to give yourself a break from the rigidity of this type of schedule. 

    So once you’ve refreshed your mind and body and as the mornings continue to get darker, here are 5 reasons why you should get yourself back in gear with off-season high altitude training over the colder indoor months. 

    off-season high altitude training

    Controlled environments let you hone in on specific weaknesses. 

    Did hills eat you up this year? Does your form start to fall apart at a certain speed? Now is the time to work on whatever’s holding you back from the next level. Not having a race schedule allows you to build training blocks and choose training workouts with these goals in mind. Try running or cycling workouts using the treadmills and indoor trainers at Altitude. These workouts can help you work on goals like building aerobic capacity, speed and endurance.

    Altitude workouts give you more bang for your buck.

    In the altitude chamber, the air contains less oxygen, forcing your body to work harder to meet its oxygen demands. This natural challenge triggers a cascade of physiological adaptations, resulting in increased red blood cell production, enhanced lung capacity, and improved overall endurance. Altitude workouts supercharge your cardiovascular system, making every breath count and maximizing your calorie burn. This is a good thing, since even the strongest mental game can go a little bananas when on a trainer for long periods of time. Which brings us to our next point…

    Classes do the job, and they’re social. 

    Endurance sports can be a little lonely. Maybe you’ve got some friends in the summer that you can join for long runs or rides, but the winter can be much more isolating. Rather than hole up, try a class specifically designed to challenge runners or cyclists at high altitude. Whether you’ve got a friend to go with you or not, the time always passes much more quickly in a group setting, not to mention it’s way more fun. Check out Altitude’s classes here!

    Hit March with a spring in your step. 

    Most athletes look to start racing again for March-April. Nothing feels worse than sitting on your couch for several months, only to blow the dust off of your shoes in spring and have to dedicate the first 6-12 weeks of training to just base build. Even doing a few key workouts per week can keep you from detraining. Or, even better, can help you beef up your base before the warm weather comes around again. You’ll see faster progress and better results with consistent off-season high altitude training.

    Keeps the winter blues at bay.

    SADS, or seasonal affective disorder syndrome, is a proven disorder that manifests as an increase in sleep, sedentary behavior, depression and sometimes weight gain that occurs during the fall/winter months and remits in the spring. Research has shown that light therapy and getting outside is helpful to combat symptoms, as well as aerobic exercise. Bonus points if you can grab a buddy to join you.

    Don’t let the cold winter days get in the way of your progress. Off-season high altitude training can help you build strength and maximize your fitness gains for your next big race.

    How to properly implement altitude training in your race build-up

    by | Altitude Training Information, Endurance

    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!

    Training For Your First Triathlon: 5 Tips For Success

    by | Altitude Training Information, Endurance, General Fitness

    Training for your first triathlon can be an intimidating experience. From seemingly endless amounts of gear to scarily fast transitions, there can be a lot to wrap your head around leading up to the day. Here are some tips and tricks that will help you feel ready when it’s time to race.

    Tip 1: KNOW THE COURSE:

    Register for a race close to home, so that you can visit the course before your race to check it out. Take note of the current and terrain; have a sense of how hilly the bike and run will be. Have a sense of what the weather will be like around race day so that you can properly prepare for the appropriate conditions. Prepare at least 12 weeks before your race to give yourself ample time to get ready both mentally and physically.

    Try practicing specific course sections you may find tricky; this could be a sharp U-turn on the bike, an uphill climb you are nervous about, or running through a transition zone so you don’t get lost or forget something. After all, transition time counts too and while we’ve all ran with that bike helmet on, it may be easier without!

    Tip 2: KNOW YOUR GEAR:

    You may feel pressured to have a lot of equipment from your online research or local triathlon group. The most important thing is to be comfortable and able to work with the equipment you have. Run through your gear the night before race day to avoid forgetting anything essential! Here are a few things you do need:

    Shoes: Do NOT break in new shoes the day of the race. We often recommend getting running shoes that fit to your gait & tread pattern but go with what you’ve trained in and are most comfortable with. If you have cycling shoes and clipless pedals, be sure to be comfortable with clipping in and out.

    Race Kit: You don’t NEED a tri suit for your first race, especially if it is a short course. Swimming in a swimsuit and quickly throwing on shorts and a t-shirt for the other two disciplines will work; I’ve done it and have even thrown on a hoodie for a rather windy bike ride. If you’re lucky enough to have a tri suit for your first race, do a training session or two with it before race day to avoid any surprises. All of these options including your wetsuit (if the race calls for one) can be sleeved or sleeveless. Don’t forget an extra layer if the forecast looks a bit cold.

    Wetsuit: To prevent chaffing and to help with removing your wetsuit in the transition zone use petroleum jelly or Vaseline around key connection points like the neck, ankles, and wrists!

    Bike: While there is technical assistance on each race, you should feel comfortable with basic maintenance (eg. fixing a flat). Bring a spare tube and CO2 or a small pump in the trusty bike bag. Be comfortable on the bike you are riding, and double check that the gears shift well the night before your race. Give it a test run if you are renting a road bike for your first race. Pump up your tires the morning of to avoid the awful, sluggish ride I endured on my first triathlon. Don’t forget your helmet, sunglasses, and a water bottle!

    Looking for some great athletic wear? Check out Alba Athletic. Their gear is designed in Canada and sustainably made to order. (www.albaathletic.com and https://www.instagram.com/albaathletic/)

    Men's Toronto Run Tank
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    Men's Lightweight Run Shirt
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    Tip 3: KNOW YOURSELF:

    Your first triathlon is not a race to win: Triathlons are a test of mental endurance. Don’t forget this as you start training for your first triathlon. There are two common issues: struggling with a section too often or exhaustion from trying to keep up with someone else. A 5x Iron man once said: “Understand if the swim if your hardest leg; it is also the shortest a mere 20-40min of the +3hrs often spent on a course.

    The bike is your time sitting, eating, drinking and drying off before you set out on a nice scenic run. Some people will beat you in the water but understand they won’t be as comfortable in their splits on land.” For training: BRICK workouts! Try riding your bike the length of the course, and then immediately going for a run. Time yourself and your split times of each kilometer to understand how you feel & where you can improve on your own time. You will encounter a jelly leg feeling and it’s better to encounter this in training than on race day.   triathlon training

    TIP 4: START SHORT

    While IRONMANs seem exciting to watch and read about, they are extremely taxing on the mind, body, and wallet. Starting with a sprint triathlon allows you to get the jist of a (potentially chaotic) open water swim start, learn how to navigate transition zones, while being able to make some forgiving mistakes. Avoid a race long enough that requires you to worry about fuel (besides a bottle of water on the bike) during your triathlon, as that is a whole other discipline in itself.

    TIP 5: LEARN FROM OTHER ATHLETES

    Finding a group to train with can boost confidence (and speed). A seasoned athlete can easily tell you what to look out for, and can give simple but important tips on your posture/form to help you be a little more aerodynamic. Plus, it’s always nice to have someone there for you on those bad weather training days to keep you motivated!

     

    Author: Carina Chung