running question about alt

I am in the middle of training for a half marathon in las vegas on Dec 6th, and here is the question:

I live and run in Chicago, which is about sea level.  How will I run in vegas when it is 4500 feet above sea level?

I can I train for this?

 

At 4500 ft you may experience some noticeable decriments in performance but it should not be too bad.

As far as training for it....

Unless you have access to a hypobaric chamber it is going to be impossible to prepare for significant increases in altitude while living in Chicago. In order to prepare for altitude you either need to live at altitude or simulate high altitude oxygen concentrations with a hypobaric chamber.

Don't sweat it too much though, you should do just fine.

You do not need a hypobaric chamber to train for altitude.... You simply need to learn how to breath more effectiveand and efficiently. Here is a product that I use and many others who live at sea live use to help increase lung capacity. You will not experience much difference in Vegas. Just trust your training and do your thang!

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As MacMadame said, the fitter you are the better you perform at higher altitudes. There are a number of ways to increase endurance performance in general and respiratory muscle training is one method that may improve performance. With this said, there have been mixed results from respiratory muscle training where some studies suggest that healthy subjects do benefit and other studies suggesting that they do not benefit. When all is said and done, respiratory muscle training probably does improve endurance performance. To what extent is still unknown from population-to-population. There is some evidence to suggest that well trained or elite athletes may benefit more than the "average joe" while other research suggests that elite combat forces do not benefit. Quantifying the benefit received from respiratory muscle training is pretty difficult at this time and certainly warrants more research.

So, will respiratory muscle training improve running performance at altitude? Sure but so will running on a regular basis. Increasing the strength and endurance of respiratory muscles will improve endurance performance regardless of where you are competing. Running on a regular basis, using a periodized strength training program, using high intensity intervals, eating properly, getting enough rest, and number of other things will prepare you for running a half marathon regardless of where it takes place. Being more fit increases performance at sea level or at altitude.

There are a number of adaptations that occur when someone lives at altitude or simulates living at altitude that CANT be achieved through training. A couple of these include increases in hemoglobin and hematocrit.

The fitter you are, the better you will handle the altitude.

I did a triathlon at altitude and I found it did impact my pace a bit, but the real detriment was to my ability to think. I did not follow my normal pre-race routine and made a lot of dumb mistakes along the way.

So doing what you can to race on automatic pilot would be very helpful. I plan to do that race again next year and I plan not to be a stupid-head during it.