Tuesday, May 5, 2015

Elevation and Racing

Peaks Coaching Group Cycling Racing Elevation Altitude

Riding at elevation is always a challenge, regardless of whether you live there and deal with it every day or whether you’re a sea-level rider who gets the privilege of higher riding only once in a while. It requires adjustments to our training, including the types of intervals and rest periods we use, and we may have to change our racing and pacing strategies to compensate for the lack of partial pressure of oxygen. The wattage we’re able to produce reduces dramatically based on our acclimatization, time at elevation, and height above sea level.

For those of us not accustomed to a higher elevation, it can be quite a shock to the system as our watts plummet, our breathing rate shoots through the roof, and our heart just can’t seem to beat fast enough to keep up with the demands we put on it. As we climb higher, it just gets worse and worse. An FTP of 300 watts at sea level is soon reduced to 250 watts and suffering a thousand deaths. Even if you’re already acclimatized to a higher elevation, riding even higher is still difficult and lowers your watts, though it’s a little easier for you and the suffering is less.

The impact of high elevation varies with each individual; no standard measurement of its effects can be exactly applied to all cyclists. One rider might be highly impacted as he approaches 7000 feet, while another won’t really begin to feel the effects until 9500 feet. It’s very tough to figure out ahead of time how you’ll respond; really the only way is to just get out there and do some riding at various elevations. There are quite a few good studies that go in depth on this topic alone and propose elevation adjustment schedules based on detailed research. Check out the study by Bassett, Kyle, et al., and a very good one by Fulco, et al. These give us some insight into just how difficult it is to predict the effects of elevation on cyclists; while they get to within 5% accuracy in their elevation correction tables, 5% is a very large number when considering wattage output; it could be the difference between trying to hold 300 watts and 285 watts! So we must be careful to adopt a wide range of power output when considering a specific pacing schedule at elevation.

The next consideration we must make and understand while at elevation is that it’s the aerobic component of fitness that is affected by a higher and higher elevation. This means that our power output will still be the same for short, intense anaerobic and neuromuscular power efforts lasting from 5 seconds to 1 minute. Since these efforts don’t rely as much on producing energy through using oxygen, we should be able to knock out almost the same wattages as we would at sea level. The critical consideration when doing such intervals, though, is that we have to increase the rest period between the efforts. Recovery from high-intensity exercise is heavily dependent on the aerobic system (even for super short efforts), and I suggest lengthening recovery periods between intervals to three times the normal length. For example, instead of doing 10 x 1-minute at 150% of FTP with two minutes of rest between each, we should increase that rest period to six minutes. Yes, that dramatically lengthens the time of a ride, but it also allows us to still achieve the maximum training stimulus for our anaerobic and neuromuscular power efforts.

It’s also important to consider our initial pacing of longer, more aerobic intervals when we train and race at a higher elevation. Any time we do intervals longer than three minutes, we should consider taking it a bit easier in the first three minutes to “ramp” into the effort. A normal, super-hard attack from the start of the timer will be a mistake; we can’t even come close to maintaining sea-level intensity for longer, more aerobic efforts. We should start strong on intervals but “sneak up” on our wattage goals for each interval, and possibly lengthen the interval at least 20% so we appropriately stress the correct energy system. For example, we would normally do VO2Max intervals between 106-120% of FTP and for 3-8 minutes. When doing a 5-minute interval at sea level, targeting 115% of FTP would be a great goal and certainly achievable, but when we’re at higher elevation, we should extend the time of this interval to 7 minutes and target 110% of FTP only in the last 4 minutes of the interval, using the first 3 minutes of the interval to ramp up to that wattage carefully so that instead of “blowing up,” we’ll be able to maintain that 110% for the full final four minutes, which should be long enough to create an appropriate training stress to improve the VO2Max system. This also applies for longer FTP-type intervals, as well as pacing in an attack off the front of the peloton or starting out in a time trial at elevation. Time trialing is especially problematic from a pacing perspective, since at sea level we should always hold back at the start to allow our perceived exertion to catch up with our actual exertion; when at elevation, however, we need to hold back even more and for a little bit longer so we can, again, ramp up to FTP.

A final thought: When analyzing power data after a training session or race, it can be difficult to account for the effects of elevation. It is clearly nonsensical to simply apply a generic correction equation to adjust power outputs across the board (i.e., at both lower and higher intensities). As mentioned above, not only do the effects of elevation vary between individuals, but also the different energy systems (i.e., aerobic and non-aerobic) are impacted to varying degrees. Ignoring these critical aspects (as some do) often leads to significant under- or over-correction of the raw data and thus incorrect values for TSS.

Enjoy the view! For more reading, Dr. Randy Wilber's excellent book, Altitude Training and Athletic Performance.

Want more coaching and training tips? Request information about our coaching packages or schedule a consulting session with one of our expert coaches. With power training, we get powerful results.  


Hunter Allen is a USA Cycling Level 1 coach and former professional cyclist. He is the coauthor of Training and Racing with a Power Meter and Cutting-Edge Cycling, co-developer of TrainingPeaks’ WKO software, and CEO and founder of Peaks Coaching Group. He and his coaches create custom training plans for all levels of athletes. Hunter can be contacted directly through PeaksCoachingGroup.com.

44 comments:

  1. Showbox is not an official app assignmenthelper
    of Google so you have to download it from a trusted website or source. It is not easy to find and download the application as it is sideloaded from the platform. But we will tell you how you can download and install Latest Version of Showbox Apk on your device.

    ReplyDelete
  2. Those students who need Assignment Help for preparing their academic papers must read your article. You have captured all essential point in your write-up which is quite informative. If you need any information related to expert help, connect customer care services of greatassignmenthelp
    Assignment Help Online
    Online Assignment Help
    Assignment Help Online Services
    Assignment Helper
    Assignment Assistance
    Assignment Help Experts
    Online Assignment Help Services
    Assignment Writing Help

    ReplyDelete
  3. Thank you for sharing this! Quicken is used to follow finances and finance related work. It can record and categorize spending, create detailed budgets, and give information about bank and credit card balances. Quicken send reminders when bills are due, either by SMS or e-mail, or through its mobile app. For an extra fee, Quicken offers a service called Quicken Bill Pay, which allows users to pay their bills directly through Quicken. You can done any finance related work with Quicken during work sometime you can face some problem with this app if you face any problem you can call freely in our Quicken support Phone number +1-888-817-0312. Quicken support team is always help you.
    quicken won't update
    Quicken Error OL-301-A
    quicken error cc-506
    Quicken Password problems
    Quicken one step update not working

    ReplyDelete
  4. How Can I Bring Online From Canon Printer Offline?
    Is your Canon printer showing an error message “Canon Printer Offline” during print job? If yes, then the reasons behind such problem is- your printer might not be set as default, due to low network connection, and having issue with Connect Canon Printer To Wi-Fi settings. So, now you will have to do somethings to correct this error, it includes: Setting the printer online, be assure that the correct printer is selected, and power cycling the printer. In case, you are not proficient to do these things on your own, then place a call on our given helpline number and tune with us hassle-freely. The highly expert techies will lend your hand and deliver fruitful solution in a minute. Sometime some error connecting Wi-Fi to pc contact
    Canon Wireless Printer Setup
    Connect Canon Printer To Wi-Fi
    Canon printer offline

    ReplyDelete
  5. AllAssignmentHelp offers the best programming assignment help to the college students who want to score top grades in their academic career.

    ReplyDelete
  6. These printers are made from excellence components and have been tested to check any kind of error present in them. then make an instant call at Epson Support as the immense years of experienced candidates are available to pick up your call and provide you desired solution at your door-step. Simply call at Epson Printer Offline and this service is available 24 hours 7 days in a week for resolving technical issues for customers.

    ReplyDelete
  7. AllAssignmentHelp offers the best programming homework help to the college students who want to score top grades in their academic career.

    ReplyDelete
  8. “Avail the assistance from our experts to eradicate Canon error code 5b00”
    To Resolve Canon Printer Error Code 5b00 is not such a difficult task for you if you come across an error, and particularly when the continuous ink systems are being installed all the time. These tend to push the printers to their very limits. The error encounters on the canon printers when the inkpad absorber has filled up with the ink. If you are also dealing with the same issue with your Canon printer, follow some given steps. First of all, turn off your printer, then hold the “Resume” button subsequent by holding the power button. Now, release the Resume and Power button. After that, Reset Counter Absorber and at last switch on your printer. If these steps won’t satisfy you, go for Canon Support to eradicate Canon error code 5b00. Dial our toll-free number and take assistance from our experts.
    Canon error code 5b00
    Canon B200 Error
    Canon Wireless Printer Setup
    Connect Canon Printer To Wi-Fi
    Canon printer offline

    ReplyDelete
  9. Australian assignment help is given by experts of AllAssignmentHelp.com/au/ proved as number 1 instant assignment help service and students enjoying it a lot. A huge number of return rate of customers is a witness of our quality work delivery which is affordable and quick also.

    University of Melbourne Assignment Help

    ReplyDelete
  10. Very nice blog!!! This is really good blog information thanks for sharing. We are a reliable third party Garmin Map Update company, offering technical GPS support for various types of technical any types solve errors.

    ReplyDelete

  11. Writing essays can be both time consuming and hectic. This is why most students hate the task. If nothing else is constant in your life, essay writing is what will take the place. MyAssignmenthelp.com has the best essay writing service for you. If you cannot perfect your papers or don’t know how to write a winning essay, then our service is what you need.

    uk essays
    essay writing service
    essay typer

    ReplyDelete
  12. Livewebtutors aims at providing the students with a one stop solution for all the academic related issues. The company has Livewebtutors is an online Assignment Help and assignment writing service offering expert assignment help. Hire Australian assignment writing experts.
    visit now:- Nursing Assignment Help

    ReplyDelete
  13. Many HP printer users have reported in forum that how to bring back their printer from offline to online state so that they can start printing. This is known as one of the most common issue which is eventually had to face by every printer user. Now, the question arises, How To Get Printer Online once again in order to continue working. Before, being familiar with the steps to eliminate this issue, you must know the responsible causes for this issue. A connection problem, damaged driver and poor configurations, all are the factors which lead to this issue. So, we suggest you to put a call on printer support executives to know all about this issue. https://www.hpprintersupportpro.com/blog/bring-online-from-hp-envy-4500-driver-offline/
    hp envy 4500
    hp envy 4500 driver
    how to get printer online
    how do i get my printer online
    hp envy 4500 printer
    hp envy 4500 software
    hp 4500 printer
    hp 4500
    how to turn printer online
    how to get a printer online
    hp envy 4500 scan to computer
    hp envy 4500 drivers
    how to put printer online
    how to get hp printer online
    how to make printer online



    ReplyDelete
  14. Nidhi company registration requires a minimum of 3 members. The procedure of Nidhi Company Registration is very economical. However, Nidhi company registration can be done in Delhi-NCR, and other major Indian cities with best corporate team of Filing Bazaar. Before discussing in detail procedure of registration first let us understand what a Nidhi Company is. ‘Nidhi’ is a Hindi origin word meaning finance or fund. Nidhi means a company which has been incorporated with the object of developing the habit of thrift and reserve funds amongst its members and also receiving deposits and lending mutual benefits to its members. The Nidhi Company Registration is very easy. https://www.filingbazaar.com/service/nidhi-company-registration

    Nidhi Company Registration

    ReplyDelete
  15. For students assignment help you just look at the Australian Assignment help given by the assignment experts. Opting for our Assignment Help could be ideal for such students and they can get a complete assignment solution from us. Hire Now!

    ReplyDelete
  16. I personally thought the written post is well suited and trouble-free for me to go after provided guideline. Overall, I really enjoyed the assistance provided by Microsoft Chat Support team. Hence, if any of my friends needed assistant regarding Microsoft Office 365 I would personally recommend this support service to him/her. Get support click here Office 365 Support
    Microsoft 365 Support
    Microsoft Office 365 Support
    Outlook Support
    Outlook Support Phone Number
    Microsoft Outlook Support
    Outlook Tech Support
    Outlook Tech Support Number
    Outlook Tech Support Phone Number
    Outlook Technical Support
    Outlook Technical Support Number
    Outlook Technical Support Phone Number
    Microsoft Support
    Microsoft Number
    Microsoft Support Number
    Microsoft Support Phone Number
    Microsoft Chat Support
    Microsoft Support Chat
    Microsoft Live Chat

    ReplyDelete
  17. Geek Squad Tech Support provides the best technical help and guidance. Get in touch with extensively trained tech support team for all sort of queries and issues regarding your devices. You can contact Geek Squad round the clock according to your convenience.

    ReplyDelete
  18. This comment has been removed by the author.

    ReplyDelete
  19. Geek Squad Protection is an insurance plan offered by Geek Squad experts for customer ease. Under this plan you need not to pay labor cost or instruments retrieved while fixing the damage. Contact us for Geek squad protection plan renewal.

    ReplyDelete

  20. Geek Squad Webroot being an antivirus software is very crucial in respect to today's time. The experts working behind the toll-free helpline of this antivirus are great at resolving all your virus and malware issues. Call Geek Squad now for expert help, anytime.

    ReplyDelete
  21. Hi, I am anyageorge as an Office tech support executive well praised among the customer to help them in resolving their queries related to office setup. As problem or queries can turn up at anytime so you should be ready for it, just visit Office.Com/Setup and download the latest office setup. While doing so if you come across any difficulty then you can make connection with me.
    office.com/setup

    www.office.com/setup

    ReplyDelete
  22. The mentioned points in this guide are very informative and helped me to resolve my issue in a very proficient manner. At the time of solving my query I got stuck at one point, so I called at outlook Support Phone number and the technician who answered my call guided me thoroughly to get rid of my issue. I really appreciate the hardworking of that guy, who helped me during my crisis of time and never leave my side until problem didn’t get resolved. Therefore, I personally suggest everyone to get hold of Microsoft outlook Support if you really want to resolve your query related to your Outlook.
    Website:- https://www.microsoftoutlooksupportnumber.com/

    outlook Support Number
    outlook Support Phone number
    outlook Support
    outlook Tech Support
    outlook technical Support
    Microsoft outlook Support
    outlook customer Service
    microsoft outlook customer service
    outlook customer Support
    outlook help
    Microsoft outlook help
    outlook Number
    outlook Phone Number
    outlook help Number
    outlook help Phone Number
    outlook Tech Support Number
    outlook Tech Support Phone Number
    outlook Technical Support Number
    outlook Technical Support Phone Number
    outlook customer Support number
    outlook customer Support phone number
    outlook customer Service number
    outlook customer Service Phone number
    Microsoft Support
    Microsoft Support Phone Number
    Microsoft Support Number
    Microsoft Phone Number
    Microsoft Number
    Microsoft Support chat

    ReplyDelete
  23. A digital marketing strategy that a method to advance your business is nothing without a basic component site design improvement also called SEO. At this present minute, for over two decades, Cheap SEO Services have now turned into a basic piece of computerized promoting.

    ReplyDelete
  24. I loved the article, keep updating interesting articles. Thanks for your efforts in this blog.
    Assignment Help Australia
    Programming Assignment Help

    ReplyDelete
  25. Norton.com/Setup is  best  antivirus available in the market. If you want to protect your system online or locally from any unforeseen events Norton.com/Setup   is is a must have software in your PC or Mac.  

    ReplyDelete
  26. McAfee.com/Activate Since the world is developing each day with new computerized advances, digital dangers, malware, information, and harming diseases have additionally turned out to be increasingly more progressed with every day. These digital contaminations harm a gadget or documents in different ways. McAfee.com/Activate 

    ReplyDelete
  27. McAfee.com/Activate  follows the concept of refine your system, you don’t need to worry about data loss or system failure because of the malfunctions. McAfee.com/Activate   works finely on every system including android and ios and supports device like, computer, laptops, mobile phones and tablets.

    ReplyDelete
  28. office.com/Setup is a software which is used by almost all company and business and even by individuals For all their office activities or for personal use. It has excels, word, and ppt as their constituent are most widely used apps. Install your office.com/Setup by downloading now.

    ReplyDelete
  29. Does the performance of HP product instantly stop? Well, there is no need to carry on debate for the wrong and unexpected performance of HP printer. There is no certainty when the performance of HP printer suddenly suffers a lot and user cannot implement the exact plan for the removal of it. One should have to reach on the active link of 123.hp.com.

    ReplyDelete
  30. I am Providing Here the Technical Help Site that is Very Helffull For Setup a HP Printer.

    ReplyDelete
  31. From last couple of days, I am facing an issue by which I am not able to activate my McAfee antivirus software. This made my system vulnerable to various threats. One of my friends guides me to visit mcafee.com/activate to activate it. But, due to having less technical knowledge about this, I am not able to complete the action. Please anyone help to activate McAfee software.

    ReplyDelete
  32. Fix all electronic appliances and devices round the clock at Geek Squad Tech Support. Connect with experts at Geek Squad Tech Support for added assistance and support.

    ReplyDelete
  33. For my entire printing or scanning work, I completely rely on HP Printers. In order to connect my printer with computer, I have to download its drivers too. But I don’t know the proper steps by which I can set up by printer via 123.hp.com. Could someone assist me to get my printer’s drivers easily on my computer system.

    ReplyDelete
  34. While working on my project within my computer system, suddenly an error popped out that says, in order to continue using McAfee you need to activate it first. One of my friends recommended me a website from which I can activate my McAfee antivirus. But, I am not capable to do so as I don’t have proper knowledge about activating any antivirus software. So, I just want guidance to visit www.mcafee.com/activate site and learn to download the McAfee software.

    ReplyDelete
  35. Very nice!!! This is really good blog information thanks for sharing. We are a reliable third party Quickbooks Help company offering technical support for various any types of technical errors.

    ReplyDelete
  36. Thank you for sharing valuable information. Nice post. I enjoyed reading this post.
    Paperssolution
    topacademictutors
    liveassignmenthelp

    ReplyDelete
  37. Thanks for sharing such important information which is very useful .I really appreciate your way of work.
    123.hp.com/setup | HP Printer Assistant Software | 123.hp.com/Laserjet | 123.hp.com/envy5540

    ReplyDelete
  38. Suddenlink Email account is available for users who want to avail the services or need help for an issue Get instant support by Suddenlink Email .

    ReplyDelete
  39. Get Microsoft Windows 10 Support Remotely When The Problem Pops Up
    An operating system is like a lifeline of any computer. The market today is loaded with a collection of operating systems released by different vendors to assist users for enjoying a better experience than had before ever. Microsoft known to bring new and improved operating systems recently made news by the introduction of Windows 10 operating system. This is a perfect blend of simplicity, innovation, dependability, ease of use and virtually everything at its finest level. But we never know when could be the disaster appears while operating on computer. All of sudden technical glitches can be encountered by the users and need instant quality Microsoft windows 10 support remotely from experts’ hand. That’s why, we recommend you to put a call on our helpline number as there you will be in touch with tech-savvy.
    microsoft windows 10 support
    windows 10 support
    windows 10 tech support
    Windows 10 Customer Service
    how to fix broken registry items windows 10
    microsoft support windows 10
    windows help
    windows 10 help

    ReplyDelete