Best U.S. Locations for Altitude Training

Luv2Run wrote:

Yerrrrmommasahoya wrote:

My friends and I are planning to spend two months of next summer training at altitude in preparation for the coming collegiate Cross Country season. We are a relitavely talented group of guys from a competitive program that will likely be looking to pound out 75-95 mile weeks before heading straight back to school on the East coast. We have considered the two obvious choices of Boulder, CO and Flagstaff, AZ, however, we are seeking any and all suggestions. Seeing that we are all North East natives, we have little knowledge of the Mountain west.

An ideal location would have:

Average altitude between 6,000 and 8,000 ft

Variety of quality of running trails

Decent Job market (we can always settle for restaurant jobs)

Affordable housing

A track of some sorts

The piece that most people miss is that the best set up is to live high, train low. In the classic study of the three groups the one that improved the most was the group that lived at altitude (~9000 feet IIRC) but came down to about 4000 feet to do their high intensity runs. The group that did all of its training at 9000 feet did better than the sea level only group so it would be better.

I am biased toward Colorado Springs. Maybe live in Woodland Park and come down to train (or live at least higher than downtown COS even north of the city is higher). More job opportunities in COS than WP and more to do although maybe that could be a bad thing. Colorado College track is available most of the time.

I would recommend before coming out that you get your iron checked several months out. If there are any low values, see if you can improve. The runners who respond worse are the ones with poor iron status.

I would also recommend reading Randy Wilber's book on altitude training before you come out and come out with a plan. Remember the first couple of weeks may suck especially if you do some of the hillier runs. You might not notice the altitude so much on the flats, but that first hill is going to remind you quickly.

Also some people adapt to the altitude faster than others and some people get a bigger boost than others.

Lastly, remember to hydrate and wear sunscreen. The higher elevations are drier and that lack of sweat hanging on the skin like you get in other more humid places gives a false sense of "I am not sweating". Sunscreen because you burn faster up here.

Luv2Run wrote:

Yerrrrmommasahoya wrote:

My friends and I are planning to spend two months of next summer training at altitude in preparation for the coming collegiate Cross Country season. We are a relitavely talented group of guys from a competitive program that will likely be looking to pound out 75-95 mile weeks before heading straight back to school on the East coast. We have considered the two obvious choices of Boulder, CO and Flagstaff, AZ, however, we are seeking any and all suggestions. Seeing that we are all North East natives, we have little knowledge of the Mountain west.

An ideal location would have:

Average altitude between 6,000 and 8,000 ft

Variety of quality of running trails

Decent Job market (we can always settle for restaurant jobs)

Affordable housing

A track of some sorts

The piece that most people miss is that the best set up is to live high, train low. In the classic study of the three groups the one that improved the most was the group that lived at altitude (~9000 feet IIRC) but came down to about 4000 feet to do their high intensity runs. The group that did all of its training at 9000 feet did better than the sea level only group so it would be better.

I am biased toward Colorado Springs. Maybe live in Woodland Park and come down to train (or live at least higher than downtown COS even north of the city is higher). More job opportunities in COS than WP and more to do although maybe that could be a bad thing. Colorado College track is available most of the time.

I would recommend before coming out that you get your iron checked several months out. If there are any low values, see if you can improve. The runners who respond worse are the ones with poor iron status.

I would also recommend reading Randy Wilber's book on altitude training before you come out and come out with a plan. Remember the first couple of weeks may suck especially if you do some of the hillier runs. You might not notice the altitude so much on the flats, but that first hill is going to remind you quickly.

Also some people adapt to the altitude faster than others and some people get a bigger boost than others.

Lastly, remember to hydrate and wear sunscreen. The higher elevations are drier and that lack of sweat hanging on the skin like you get in other more humid places gives a false sense of "I am not sweating". Sunscreen because you burn faster up here.