Daily Archives: December 3, 2010

During the months of September and October I had the privilege to partake in a scientific study focused on the Live High, Train Low (LHTL) altitude training protocol.  Many previous research studies have confirmed that endurance athletes following the LHTL protocol outperform athletes using any other altitude training protocol.  The particular study that I was involved with was organized by Dr. Carsten Lundby of the University of Zurich.  He and his team of researchers sought to define the mechanisms by which the LHTL protocol allowed elite cyclists to outperform other elite cyclists who lived and trained at low elevation.  Sure LHTL might work, but how and why does it work?  This is what the study sought to quantify.

There are three ways in which athletes can adhere to a LHTL protocol.  1) There are some geographic locations that allow athletes to live at high altitude and commute to lower altitude to do their training. Some athletes are willing and able to take advantage of this in places such as Park City/Salt Lake City, Utah, or Summerhaven/Tucson, Arizona.  Living above 8000 feet and training below 4000 feet has been thought to provide athletes the best results.  2) Athletes living at high elevation and without access to lower elevation for training can do their high intensity interval work with supplemental oxygen in a laboratory setting.  This tactic was employed by US MTB National Champion Todd Wells as he prepared for Nationals from his hometown of Durango, CO.  3) Most athletes happen to live at elevations below 4000 feet so a altitude tents can allow athletes to sleep at simulated higher elevations.  Going beyond a tent system, entire rooms can be converted to altitude for those willing to spare no expense.  National sporting programs sometimes convert dormitories into altitude facilities so that athletes can follow LHTL protocols when preparing for the Olympics or other high priority competitions.

Converted dorm facilities were used for the study.  Our training was done in local area at elevations varying roughly between 2500 to 3500 feet.  Subjects in the test group slept in hypoxic rooms at a simulated 9200 feet, while the control group slept in normoxia at the actual elevation of 3500 feet.  Following a two week baseline testing period, the intervention phase lasted four weeks, during  which 16 hours per day were spent inside the altitude rooms (actual for the test group, placebo for the control group).  During the final two weeks of the study all subjects went without the altitude stimulus while follow up tests were conducted.  All subjects were asked to train “as normal” for the entire duration of the study so that the effects of the altitude intervention would be in addition to any effect of our normal training routine.

The testing was thorough and frequent.  Blood testing, performance testing in the lab, and even two muscle biopsies were collected along with daily training data.  Researchers collected baseline values, values during the intervention phases, and follow up values.  The complete findings will be published in the scientific journals sometime during 2011 and as of now, the researchers are still crunching all of the data collected so I’m still waiting to see my own testing results.  More details will come as they are available.

What do the recently crowned Iceman Cometh champions share in common with four other of the top ten pro male finishers?  All did training camps in Tucson as part of their 2010 season preparations.   Traverse City and Tucson might not share a lot of similarities, but for many of the top Iceman finishers the route to the podium came through Tucson.  With an average of 284 days of sunshine annually and an excellent variety of riding options Tucson is a fantastic training destination, especially during otherwise cold and dark winter months.

The Iceman Cometh mountain bike race in Traverse City, MI was held on November 6^th, 2010.  Large cash purses ($3,500 to both men’s and women’s winners) and the lure of a big season finale drew pro fields that were more competitive than ever before.  Regional pros went head to head with some of the fastest from the National circuits and the action did not disappoint with Brian Matter and Amanda Carey earning the wins.

Momentum Endurance offers Tucson based training camps that are custom built to meet the demands of your training program.  Whether just three days long or perhaps ten, we will tailor the camp schedule so that you will make the most of the opportunity.   Not only will you accumulate some excellent training, you’ll also discover new ways to improve your training for your return home.  With plenty of coaching interaction built into the camp you will gain new perspectives that will benefit your training over the long term.  Getting out of your “normal grind” for a training camp experience is an excellent way to freshen up your training approach and jumpstart your season.  During your training camp you’ll have a tremendous opportunity to learn techniques that can improve your riding, recovery, and overall development – all while we have fun and enjoy the sunshine.

Whether or not you’re aiming for an Iceman win, you’ll certainly benefit from an early season training camp in Tucson!  Make plans now for a training camp that’s sure to boost your 2011 preparations.  Feel free to contact Momentum for more details or with your camp inquiries. Three day camps start at $500 and all camps will be customized to meet your goals and budget.