I am very interested in swimming a 10 mile event this summer but it is at 5,500 ft altitude. I train around 2,400 ft. Does anyone have any advice for what I should expect, ie how much slower I will be or what type of training I can do barring traveling somewhere else to train?
Also, any advice on nutrition for that distance race would also be greatly appreciated.
Thanks.
Sandy
I realize this post is a little old, but thought I'd pass along what the website for the Pikes Peak Marathon has to say about altitude. Of course running to 14,000 ft is a little more extreme than what you plan, but you may find it informative.
"How can someone who lives at a lower elevation prepare for the reduced level of oxygen? The effect of altitude that accompanies these races will affect each person differently. However, there is no denying that those who live and train at higher elevations will have, in most cases, an advantage. Exercise physiologists have determined that, for the general population, it takes 10 - 14 days for the body to begin adapting to lower levels of oxygen in the air. However, don’t let that deter you from participating in these races. Every year more than half of the race participants reside outside the Mountain States region and will arrive only a day or two prior to the race and do well. This even includes some top finishers. Conversely, participants who live in the Pikes Peak region and train on Barr Trail sometimes are unable to complete the race. Bottom line, if you train rigorously, are well hydrated prior to the start, take in fluids during the race, and do not over-extend early in the race there is no reason that you should not do well in these races!"
The only other thing I would add for swimming specific advice is to do a lot of restricted breathing (especially distance sets) to get your muscles used to functioning with limited amounts of O2 in your bloodstream.
Good luck.
P.S. As someone else mentioned, try to be well hydrated before your race. The western U.S. is a very dry climate, and it's easy to underestimate the amount of water you lose just breathing.
I realize this post is a little old, but thought I'd pass along what the website for the Pikes Peak Marathon has to say about altitude. Of course running to 14,000 ft is a little more extreme than what you plan, but you may find it informative.
"How can someone who lives at a lower elevation prepare for the reduced level of oxygen? The effect of altitude that accompanies these races will affect each person differently. However, there is no denying that those who live and train at higher elevations will have, in most cases, an advantage. Exercise physiologists have determined that, for the general population, it takes 10 - 14 days for the body to begin adapting to lower levels of oxygen in the air. However, don’t let that deter you from participating in these races. Every year more than half of the race participants reside outside the Mountain States region and will arrive only a day or two prior to the race and do well. This even includes some top finishers. Conversely, participants who live in the Pikes Peak region and train on Barr Trail sometimes are unable to complete the race. Bottom line, if you train rigorously, are well hydrated prior to the start, take in fluids during the race, and do not over-extend early in the race there is no reason that you should not do well in these races!"
The only other thing I would add for swimming specific advice is to do a lot of restricted breathing (especially distance sets) to get your muscles used to functioning with limited amounts of O2 in your bloodstream.
Good luck.
P.S. As someone else mentioned, try to be well hydrated before your race. The western U.S. is a very dry climate, and it's easy to underestimate the amount of water you lose just breathing.
