Date: Wed, 27 Jan 1999 18:57:35 -0800
From: Karl L King
Sender: Ultrarunning <ULTRA@LISTSERV.DARTMOUTH.EDU>
Subject: Altitude acclimation for Leadville
I posted the following shortly after the 1998 Leadville 100. With the
questions about altitude acclimation, it may be useful again to those
who now find themselves in the LT 100.
============================================================
Altitude acclimation and tapering plan for the Leadville 100
============================================================
One obvious difficulty at Leadville is the altitude. Very few
low-landers can simply go there and do well with no acclimation time.
When asking others how to prepare for altitude, I got many different
suggestions,
such as:
Spend two or three weeks in Leadville
Arrive the day before the race
Spend a week there, and climb Mt. Elbert
Hike up to Hope Pass and run down.
The first is impractical for me, I tried the second before and had
terrible results, and the last two seemed inconsistent with a taper
week. My best results have usually come when I rested the last week
before an ultra.
Before Leadville in 1997 I spent one week in Colorado - two days in
Vail, two days in Aspen and three days in Leadville. At Vail and Aspen
( 8,500 ) I went up on the local mountain ( 11,000 ) via the lifts and
hiked for a few hours. At Leadville I climbed up to tree line on Hope
and ran down ( once ), and did the climb out of Twin Lakes to see the
trail on the side of Mt. Elbert.
By race day I felt much better at altitude. However, my running
performance was not good. On top of Sugarloaf I could barely shuffle.
Before reaching Twin Lakes I had flashes of mental confusion and visual
disturbances. Clearly, there wasn't enough oxygen for the brain.
Finishing the race with that handicap wouldn't have been possible - a
more effective acclimation was needed during the week that I could
arrange to stay in the mountains.
So, I hit the books to learn more about the physiology of the
acclimation process. The main processes are: shift in blood acidity
because of reduced carbon dioxide in the air, formation of more red
blood cells because of reduced oxygen delivery to the kidneys, and
formation of the chemical 2,3 DPG which helps hemoglobin deliver the
oxygen it carries. The first process happens in hours, the others take
many days.
My plan was to get major altitude exposure to start the process for
formation of red blood cells and to shift blood acidity, then do some
easy hiking and running to help with the 2,3 DPG formation.
How well did it work? In short, great Yes, it is only a sample of one,
but this year at Leadville I felt far better than last year. Instead of
walking up Sugarloaf and not running on top, I ran much of Haggerman
road, walked the jeep trail, and ran when on top.
The two big climbs on the way to Twin Lakes were much easier this time.
Going up Hope Pass was not too bad until I got past the aid station at
12,200. The last 200 feet to the summit were a lot of work, with heavy
breathing, but it wasn't easy for anybody around me either. At no time
did I have any vision problems or ataxia ( poor coordination ).
This showed that I could acclimate well enough in one week to perform up
to capability at Leadville.
Here's the program.
Saturday morning, arrive Denver and drive to Idaho Springs, then on to
Mount Evans ( 28 miles ). Bring sun block because the rays are really
intense at that height. Also bring plenty of water to drink, and
something to snack on. Drive up to the top ( 14,100 - the highest paved
road in the world ) and walk to the summit at 14,258. Hang out for 3 to
4 hours, watching the goats and enjoying the view. Jog a little bit in
the parking lot to see how you feel. As Dana Roueche noted, you can run
at altitude if you relax and get very efficient. Spend the night in
Idaho Springs ( 7,500 ). The 4 hours at altitude effected the shift in
blood acidity quite nicely. Coming back down, I felt pretty good at
Summit Lake ( 12,700 ).
Sunday, go up to Mount Evans again for 4 hours. Note that it is
important to spend time at altitude rather than just go up and come back
down right away. Bring along your race material and read it while you
hang out. Jog a bit to see how you feel. Try to get up on the mountain
early in the morning. The afternoon is likely to bring rain and
lightning. Keep alert, because storms can pop up quickly, and you don't
want to be a lightning rod. Spend the night in Idaho Springs. Sleeping
at the lower altitude will help your body respond to the altitude
challenge.
Monday, drive to Leadville and right away drive up to the Diamond Mine
east of town ( Take 7 th street. You may need a map or other good
directions. ). This will allow you to park at 11,300 and walk up the
road towards Mosquito Pass. Park where the road forks. Walk the left
fork and go left at the white gate. Proceed towards the switch backs on
the side of the mountain. The last group of trees is at 11,900. The
second road to the left is at 12,200. The northern end of the first
switchback is at 12,400 and the northern end of the second switchback (
with the telephone poles ) is at 12,600. Look out to the southwest and
notice that you are at eye level with the summit of Hope Pass. As
usual, bring sunblock, plenty of water and something to eat. Hang out
for 20-30 minutes and then walk back down.
Tuesday, repeat the Mosquito trip, going to 12,400. Do this early in
the day. In the afternoon, either walk the Colorado Trail from May
Queen to Haggerman Road and back. Note where you can run, and where you
should walk. The trail should be marked with pink/black tape. Or,
drive to Aspen, going over Independence Pass ( 12,095 ) twice. If you
haven't seen the trail before, walking the Colorado Trail will be more
valuable than the trip to Aspen.
Wednesday, repeat the Mosquito trip to 12,200. Take your time and
relax. You want to spend time at altitude, so there's no point in
seeing how fast you can ascend. In the afternoon, run from Tabor Boat
Ramp to May Queen so that you see that section of trail, especially the
parts with tricky footing. Before or after dinner, drive the Boulevard
almost to the end. Do not try to drive the road that parallels the
railroad tracks - it has some nasty ruts on the south end. Also drive
Turquoise Lake Road to see the part from the railroad tracks to the hill
climb.
Thursday, repeat the Mosquito trip to 11,900, the last group of trees
along the road. Relax there for an hour or two. Review your race
plans, and re-read Dana's Strategy for the 17 th time. In the
afternoon, drive to the Fish Hatchery so you see where it is in relation
to the exit from Sugarloaf. Drive on to Tree Line so you see the road
conditions. Then drive to Twin Lakes. Find the aid station location,
and see the hill to the west that you'll run down. Cross the highway
into the parking lot to the south and find the exit to the trail that
goes by some bathroom facilities. Look for the flags that dot the trail
through the meadow. Look up to Hope Pass, in the saddle between the
peaks, and recognize that that journey will be something you long
remember. Return to Leadville and enjoy the pasta dinner. Your
altitude acclimation protocol is done. You've gotten the altitude to
drive red blood cell production, and some light exercise to drive 2,3
DPG production, without trashing your quads on long downhills.
Note that the driving to/from altitude ( Mt. Evans, Mosquito Mt. ) will
get you to altitude while saving your legs for the run. The only
running you'll do during the week will be at the low altitude of
Turquoise Lake.
Friday will be taken up with the medical check, the briefing that you
will not want to miss, and depositing any Endurance Bags ( drop bags )
at the courthouse lawn. Enjoy, but relax - you have a big weekend ahead
of you. Avoid unusual or uncooked food.
-----------------------------
A final word on nutrition for red blood cell formation. Certain
nutrients are needed for the process, and you don't want to be
deficient. I ate red meat for the iron, and took supplements in the
following amounts:
Folic acid 2.4 mgm = 6 RDA
B12 600 micrograms = 100 RDA
Omega 3 fatty acid 1.1 grams from flax oil capsules ( no RDA )
Vitamin E 1000 IU = 33 RDA
The omega 3 fatty acids are important in the formation of red blood cell
walls. If omega 3s are deficient, the resultant cells do not transport
oxygen as effectively as they could.
Some studies show that vitamin E is important for performance at
altitude, so I took plenty.