Training for meet at high altitude

The end of the article says, " Aim for at least 45 hours prior to race start, and a few days more than that might be better for you." It looks like it contradicts what you say above. If I'm lucky, the 400 IM and 200 Fly will occur later in the multi-day meet! That was the writer's personal experience/opinion. I was referring to a paragraph before that about the recommendations of other resources which concludes: The Majority of Research When it comes to racing at altitude, many resources recommend that athletes with a limited budget and little time arrive as close to an event’s start time as possible—usually the same day. Other sources recommend arriving between 18 and 47 hours prior to the event, commenting that there is no difference in the hours within that timeframe... Dan

I have never swum at high altitude, so I have no idea how my body will react when I compete at the 2019 National Senior Games in Albuquerque. The meet is over a year from now, so I have plenty of time to prepare. How should I train for it when I currently live and train at near-sea level elevation? The difference in elevation between here and there is about 4,300 feet. The events I will be competing in will be: 400 IM, 200 Fly, 200 ***, 200 IM, 100 Fly, and 50 ***. I am 56 years old, swim six days/week (averaging a total of 12-13,000 yds./wk; I trade off heavier days with lighter days), and do various forms of dryland after each swim (yoga, weights, Theraband exercises, etc.). Thanks! :) First, the premise that you are swimming at high altitude is flawed. It is higher altitude, but not high altitude. A mile high is only considered moderate altitude. Yes you will have some impact above 4000, but if I remember correctly it is about 4800 and really 5000 where the cardiovascular impact really starts to kick in. While it takes a few weeks for acclimatization, doing a week before and doing some light to moderate training is military guideline. The other guideline, which is for the mile range of altitude, is oxygen restricted and hypoxic training in advance. but the lean is more towards restricted oxygen training.. ( get a cap that restricts for a snorkel ). And actually training at the altitude is actually the best way. Since you seem to be concerned.. why don't you find a place to swim that is in the higher altitude and take a weekend road trip.. we don't have the Rockies in the east, but there might be somewhere that at least has altitude.

When it's time for the event, bring some ibuprofen for headaches, maybe some canned oxygen too. Not sure what you can do to prep for it a year in advance though. I see people wearing those oxygen-restriction masks at the gym sometimes.

Elaine, There is not much you can do to increase the amount of hemoglobin in your system although three weeks is better than nothing. BUT, don't lose hope because this was my experience from 1994. I attended the Breadbasket Zone meet in Denver in 1994. I got there a couple of days in advance - mixed a business trip into the fray. The first 2 practice days absolutely sucked - no other word for it. BUT, come the weekend and the racing - everything from 50s to 500s and I was on track and not slower than at meets in Minnesota (700 ft elevation). I was pleasantly surprised. With a year to plan, the snorkel might help although I would personally opt for training harder instead of restricting your airway. You might try adding an iron supplement in an attempt to increase your hemoglobin and red blood cell count. Normally this is a suggestion for people suffering from anemia (like me), but it might be marginally beneficial in your case. That is my experience. I suspect, you will do just fine. Windrath That gives me hope! Going out three weeks ahead isn't an option for us; however, a couple of days ahead is what we had planned anyway. Hopefully, my experience will be similar to yours! For me, training any harder isn't a wise option. It has taken all of my willpower to cut back on the 450+ miles annual miles I used to log in, because my body couldn't tolerate the volume. Between my sports orthopedic surgeon (a former college football player himself) and my husband, they finally convinced me that my land-based repetitive stress injuries and congenital issues would follow me into the pool if I didn't back off. I'll check with my doc about that iron supplement. Thanks for the suggestion! Elaine, I was out in ABQ visiting family at Christmas last year and had planned to go to the pool, but didn't. My heart rate was way up there just resting so I can imagine it's going to be a little nuts while exercising. I've been having the same thoughts about the games next year and have just decided to just have fun and live with it. There won't be any records broken by me or probably not even PRs, but we'll represent our states just fine. :) Hey, Flystorms! Thanks for sharing your experience. I had this same discussion with my husband last night, drawing the same conclusion to go out and have fun; and, not worry about my race times. Hey, at this point, I'm thinking I'll just be happy if I can complete the 200 fly without getting DQ'd for passing out mid-pool! :whiteflag: I'm looking forward to meeting you at the games! Please let me know which events and age group you will be competing in, so I can cheer you on. :cheerleader: Off the subject, I've enjoyed your town a few times before hopping on an American Queen Steamboat Company paddle wheeler for a river cruise. The last time was in January during your wicked snow storm! It sure was cold and icy in Memphis!

Elaine, I was out in ABQ visiting family at Christmas last year and had planned to go to the pool, but didn't. My heart rate was way up there just resting so I can imagine it's going to be a little nuts while exercising. I've been having the same thoughts about the games next year and have just decided to just have fun and live with it. There won't be any records broken by me or probably not even PRs, but we'll represent our states just fine. :)

LOL! Glad you enjoyed Memphis It's even better in the spring and fall when it's more moderate. Festival season just started a few weekends ago and there is something going on nearly every weekend between now and the end of September. It's a great town. Yes, we'll have to connect at Nationals next year. This is my first so I'm super excited. I'll be in the 50-55 group swimming all four free events. Great! I'm in the 55-59 age group, and I won't be racing in any of the free events! That makes it so much easier to cheer you on! Our age groups race on the same days, too. (The 65 and up groups race on different days.) Even though it took me a week to find it (the new USMS website is not too friendly). There is an altitude adjustment factor that will give you an idea of how your times may be affected. It's in the rule book at 104.5.3(1) Here's a screen shot. 11540 Also, University of New Mexico Seidler Natatorium is 5133' above sea level. Yikes! I'm sorry you went through all the trouble, but I appreciate it! Knowing now what I can expect (especially in my 400 IM), swimming personal best times will definitely NOT be one of my goals for the meet! I see you're from ABQ, the city with the heavy metal-performing mayor with a past history of playing college football! :D I have good memories of attending (and photographing) the Hot Air Balloon Fiesta every year from 1986-1991. What a blast, especially when I got to fly in one during one of the competitive events, thanks to my buddy who got me a press pass. :banana: Will you be at the games? If so, I hope to meet you, too! Elaine, I think training at "Hi Attitude" would be much easier in Colorado where it's legal. :) I didn't seem to notice much of difference skiing in the Rockies, possibly because I wasn't racing and could just stop when I needed air. Seems like something to put aside and just race. Should be a great trip. There are a bunch of swimmers here who have been itching to go to a senior games, so who knows. Good luck way in advance. :lmao: Hmmm, somehow I don't think that kind of training would be conducive to swimming very well. :bed: Thanks for your "good luck" wishes! Will you be joining us at the games? It would be great to meet all of the Forumites who will be there!

Yeah, Albuquerque is all right I guess. If you can spell it. And keep your car from being stolen. Oh, and not get shot. Then it's real nice. Mostly kidding. I don't know if I'll be there. I haven't entered swim meet since 1978. Don't have fond memories of age group swim meets either. I know it's all different now, just haven't taken the plunge. I was going to do the NM State games this year. But I'm getting my shoulder fixed in June and won't be able to. If you come here, swim with us at LOBO. Hey, one thing Albuquerque DOES have (in addition to the awesome Hot Air Balloon Fiesta) is great New Mexican food! Coming from Southern California, I was used to Baja-Mexican food. I really enjoyed the Indian influence in the cuisine of your state. :dinner: I'm sorry to hear about your shoulder. Good luck with your surgery! As for swimming with your team, thanks for the invite!

LOL! Glad you enjoyed Memphis It's even better in the spring and fall when it's more moderate. Festival season just started a few weekends ago and there is something going on nearly every weekend between now and the end of September. It's a great town. Yes, we'll have to connect at Nationals next year. This is my first so I'm super excited. I'll be in the 50-55 group swimming all four free events.

Elaine, I think training at "Hi Attitude" would be much easier in Colorado where it's legal. :) I didn't seem to notice much of difference skiing in the Rockies, possibly because I wasn't racing and could just stop when I needed air. Seems like something to put aside and just race. Should be a great trip. There are a bunch of swimmers here who have been itching to go to a senior games, so who knows. Good luck way in advance.

Elaine, this is swimshark (darn new forum wouldn't let me log in with my old name). I live about 90 min north of ABQ now. I train at 7200 every day. I've been told it takes 1 month per 1000 feet in elevation gain to adjust but there are days I still feel like I'm adjusting and I've been here for 2 years. Drink plenty of water for about a week before arriving and get here as far in advance as you can. I wish I could swim in the meet but I miss the age limit by 1 year! :wave:Hi, Swimshark! How have you been? It's been a long time since our Forumite t-shirt days! You know, it's because of your encouragement that I've been competing in the 400 IM and 200 Fly over the past six years. Thanks! I appreciate your feedback on this. I'll take your advice on the water (I've already calendared it!), but I think I will only be able to get out a few days in advance. We'll see as it gets closer. I'm sorry you won't be able to compete in the games. Hopefully, we'll catch up with each other at another one (or Nationals) in the future!