**Denver Devices: Altitude Lies About Summer Gains?**
By Franklin Everett ShawEver feel like your summer fitness goals are stuck in the mud, even though you’re sweating it out on those Denver trails or pushing through those Boulder bike rides? You’re not alone. The “mile-high city” and its neighbor to the north present unique challenges to fitness enthusiasts, especially when the summer heat kicks in. It’s not just the heat; it’s the altitude, and it’s messing with your gains.
Denver’s altitude, sitting at 5,280 feet, and Boulder even higher, significantly impacts your body’s ability to perform. The lower air pressure means less oxygen available, forcing your body to work harder for every breath. This affects both muscle growth and cardiovascular performance, leading to that frustrating plateau.
So, how do you break through this altitude-induced fitness barrier? It’s not about just pushing harder; it’s about training smarter.
First, let’s talk about training intensity. Many Denver and Boulder residents make the mistake of maintaining their sea-level training intensity when they move here. This is a recipe for burnout and injury. Reduce your initial training volume and intensity by 20-30%. This allows your body to adapt to the lower oxygen levels without overstressing it. For example, if you typically run 5 miles at a 7-minute pace, start with 3-4 miles at a 7:30-8 minute pace.
Gradually increase the intensity and volume as your body adapts. Listen to your body; don’t be afraid to take rest days. A heart rate monitor can be your best friend here. Track your heart rate during workouts and aim to stay within your target zones, adjusting your pace or resistance as needed.
Next, hydration is key. The dry Colorado air exacerbates dehydration, which further impairs performance at altitude. You need to drink significantly more water than you would at sea level. Aim for at least a gallon of water per day, especially on workout days.
Electrolyte balance is also crucial. Sweating depletes electrolytes, which are essential for muscle function and hydration. Consider adding electrolyte tablets or a sports drink to your routine, especially after intense workouts. Look for products with sodium, potassium, and magnesium.
Nutrition plays a vital role in overcoming altitude-related limitations. Your body needs more iron to produce red blood cells, which carry oxygen. Include iron-rich foods like lean meats, spinach, and beans in your diet. Vitamin C helps with iron absorption, so pair these foods with citrus fruits or supplements.
Carbohydrates are your primary fuel source, especially at altitude. Ensure you’re consuming enough complex carbohydrates like whole grains, fruits, and vegetables to fuel your workouts. Don’t skimp on protein either; it’s essential for muscle repair and growth. Aim for 0.8-1 gram of protein per pound of body weight.
Now, let’s talk about something a bit more controversial: red blood cell boosters. While performance-enhancing drugs are illegal and unethical, there are legal and natural ways to boost red blood cell production in Colorado.
One option is iron supplementation. However, it’s crucial to consult with a doctor before starting any supplement regimen, as excessive iron can be harmful. Another option is altitude training masks. These masks simulate higher altitudes, forcing your body to adapt to lower oxygen levels. While the science is still evolving, some studies suggest they can improve performance at altitude.
Beetroot juice is another natural red blood cell booster. It contains nitrates, which convert to nitric oxide in the body, improving blood flow and oxygen delivery to muscles. Drink beetroot juice before your workouts to enhance performance.
Common mistakes Denver and Boulder residents make include:
- Ignoring altitude sickness symptoms: Headaches, nausea, and fatigue are signs of altitude sickness. Don’t push through them; rest and hydrate.
- Overtraining: Pushing too hard too soon can lead to injury and burnout.
- Not adjusting nutrition: Failing to increase iron and carbohydrate intake can hinder performance.
- Ignoring recovery: Adequate sleep and rest are crucial for adaptation and muscle recovery.
Real-world application: Imagine you’re training for the Bolder Boulder 10K. Start your training with shorter distances and lower intensity than you would at sea level. Focus on hydration and electrolyte balance. Incorporate iron-rich foods and beetroot juice into your diet. Gradually increase your mileage and intensity as your body adapts. Listen to your body and take rest days when needed.
Another example: A Denver resident who loves to hike 14ers. Before attempting a summit, spend a few days acclimatizing at a lower altitude. Hydrate well and consume plenty of carbohydrates. Consider using an altitude training mask in the weeks leading up to the hike.
Overcoming the altitude plateau in Denver and Boulder requires a strategic approach. It’s about understanding how altitude affects your body and adjusting your training, nutrition, and recovery accordingly. By implementing these strategies, you can break through the barrier and achieve your summer fitness goals. Remember, consistency and patience are key. Don’t get discouraged if you don’t see results immediately. Keep pushing, keep adapting, and you’ll eventually reach new heights.