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Robert Chapman Explains Altitude Results
Wednesday, December 17th, 2008
Robert, Brian, and Rob
Below is a general summary from the testing you did in the lab
–VO2max
VO2max is a measure of the maximal amount of oxygen you can consume. The primary adaptation with altitude training in an increase in red blood cells, which then can deliver more oxygen to the muscles. Typically with the live high – train low method of altitude training (which you guys did) we see an average response of a 5% increase in VO2max.
Brian’s VO2max went from 74.3 ml/kg/min to 83.5 ml/kg/min — an increase of 9.2 ml/kg/min or 12.4%.
Rob’s VO2max went from 71.0 to 78.2 — an increase of 7.2 ml/kg/min or 10.1%
The increase in VO2max can be partitioned up into three factors: 1) weight loss, 2) training induced increase in VO2max (i.e. just being more fit) and 3) an increase in oxygen delivery due to extra red blood cells (i.e. the part due to altitude)
Both guys lost weight. Brian’s weight went from 59.4 kg pre-alt to 57.4 kg post-alt (a los of 2kg or about 4.4 lbs). So of the 12.4% increase in VO2max after altitude training, 3.8% can be explained by weight loss alone. So Brian’s actual increase in VO2max due to altitude + training is about 8.6%. We can’t really tease out how much is due to altitude only, since Brian wasn’t near top shape before leaving for altitude.
Similar results for Rob — weight went from 62.8 kg to 61.1 kg. So of the 10.1% increase in VO2max, 3.1% is due to weight loss alone. So Rob’s increase in VO2max due to altitude + fitness is 7%.
For both Rob and Brian, my estimate is that they respond to altitude very similarly to most people. If they did it again, and were fit before the left, I would guess that they would see about a 5% increase in VO2max (assuming their weight stayed the same). Note that normally with a 5% increase in VO2max, we typically see an average improvement in performance of about 1.1 to 1.5% — which in our world is pretty big.
–Running economy
After altitude training, running economy can improve, stay the same, or get slightly worse. If it gets worse, it is usually due to ventilation (breathing) being a lot higher after altitude. The increased ventilation goes away with time back at sea level. This is one reason why some athletes feel better about 10 days or so after return to sea level, instead of the first few days down.
Basically, Brian’s running economy stayed about the same — which is good, since his ventilation was about 5% higher at each pace (5:30/mi down to 5:00/mi).
Rob’s running economy improved a slight amount. With Rob, his ventilation was not much different after altitude training, which is a good thing.
Taken together, this MIGHT suggest that Brian should consider coming down to sea level for 10-14 days before racing, while Rob should be OK racing within the first few days down. This is not a fool-proof recommendation, but the data would suggest that this might be the case. **With all of this, probably the most important thing is to keep in mind how you felt after coming down. My advice is to make detailed notes on how you feel in your log, and use that information (along with the testing results) to plan when to come down before a major competition.
**In general with running economy, the responses from the two of you were pretty interesting. Compared to other elites, Rob’s running economy was on the worse side — which is somewhat typical of 800/1500 guys. Brian’s running economy was among the best I have every tested — again more representative of what we see in 5k/10k types.
–Running mechanics
For this test, you ran for 30s at 9 different speeds, from 80s/400m down to 57.1s / 400m. The reason for doing this test — some people feel that when they come down from altitude that their turnover is impaired, and it takes them a little while at sea level to feel “coordinated” with their turnover.
Attached is a spreadsheet with the results. Some definitions
GCT = ground contact time (in seconds)
stride time = time from touch down to touch down of the same foot (in seconds)
swing time = toe off to touch down of the same foot — basically how much time the foot is in the air (in seconds)
SF = stride frequency (#of steps per minute)
SL = stride length — the distance from toe off of one foot to touch down of the other foot (in m)
Here is a summary of the results:
–In general, your ground contact times were slightly shorter pre altitude versus post-altitude. What is hard to know is if this is due to altitude or the difference in fitness. For example, our group showed no difference in GCT after altitude — but remember they were fit before they left. But we did see that when guys were “unfit” they had shorter ground contact times, generally higher stride frequencies, and shorter stride lengths versus when they were fit. We saw similar results with both of you — generally shorter GCT. My guess is that this is more related to fitness and less with altitude.
–Brian’s responses were different from Rob’s. Rob’s responses pre- and post were very similar. So much so, I would say no difference. My guess is this reflects Rob’s make up as more of a speed oriented athlete. Rob had very high stride frequencies at any speed — which is probably due more to height than anything else.
Brian had a unique response. After altitude (more fit) he showed longer GCT. But he also had higher SF and shorter SL. To do this, Brian had to cut his swing time (time in the air) way down. Usually, with lengthened GCT, most people decrease SF. Brian increased it. Not sure exactly what this means, but I am working on it.
**In general:
–Altitude appears to increase VO2max in both guys about 5% — which is similar to most people’s response. A 5% increase in VO2max usually corresponds to a 1-1.5% improvement in performance
–Brian had a larger increase in ventilation than Rob. This may suggest that Brian look to time competitions about 10-14 days or longer out from coming down from altitude (so that extra ventilation would subside). Rob would likely feel fine competing immediately after coming down
–Neither guy had a negative response in terms of running mechanics after altitude. This is probably due to the sessions down at low altitude, where they could turn over similar to what they could do at sea level. This suggests that neither guy would need to have a sea level training period after coming down to feel like they had good turnover.
Hope that helps — let me know if you have any questions
RC
Robert Chapman, Ph.D.
Department of Kinesiology
Indiana University
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30TH ANNUAL LAST CHANCE RUN
Wednesday, December 17th, 2008
30TH ANNUAL LAST CHANCE RUN
December 27, 2009 10:00 am Creekside Meadow
Columbus Metro Park , Clearcreek Road Rockbridge , Ohio
No fee, no awards, no cry babies.
Since 1978 it has been an honor and a pleasure to assemble some of the greatest runners of central Ohio for a holiday gathering to celebrate friendships and accomplishments of the year. The tradition was started to give runners who are in college or training in other parts of the world to have an opportunity to run with past training partners and friends while visiting the Lancaster area during Christmas break.
This year is the 30th annual of such runs and will be held once more start at the Creekside Meadows parking lot of Clearcreek Metro Park . Directions to metro park ,take U.S. 33 seven miles south of Lancaster and turn right on Clearcreek Road (Hocking Co. Road 116). The Creekside Meadow parking lot is approximately 2 miles on the left.
There is no entry fee, the run is of the participants choosing , either to run the designated course of 5 miles or run a trail or road for the 30 to 40 minutes when the runners reassemble at the parking lot.
We will then travel back to Lancaster to the Four Reasons Bakery and Deli 135 W. Main St in downtown Lancaster , Ohio for refreshment. All walkers and runners of all levels are welcome to participate.
Running memorabilia of the past 30 years will also be welcome at the gathering at Four Reasons.
Yours in Running,
Phil Freeland 30yr Race Director
740-503-3997
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