I might leave the sprint zone the same because thats getting anaerobic which doesn’t change at altitude. But I might lower the top of low through bottom of high when I get there and see how it feels? Or, just do that and then let it adjust on its’ own throughout the 2 weeks I’m there?
Edit: just checked I feel like I may lower mine and let them adjust while I’m there. Otherwise I think I’ll be open too much. At the same time, I do use the override a good amount.
You typically acclimate for 2 weeks, right? Not feeling motivated to go digging studies but I suspect acclimation plays a role in HR response. I’ve never had the opportunity to acclimate, so my experience is sea level → 14,000 feet in 24 hours: I’ve found my HR to be disconnected (higher) than my RPE.
Yes, I’ve spent 2 weeks out there every time, but my HR stabilizes faster than that. If I arrive day 0 (Sunday evening):
Day 1 - Feel awful. No way I could arrive and race. Heart rate elevated. Recovery Spin.
Day 2 - meh. Endurance Spin.
Day 3, 4 - Functional Again. Could race by day 3 if I needed to. Endurance Spin and then a rest day.
Day 5 - Threshold Check / Modified Short Test (15-20 minutes at threshold dialing in FTP at elevation) on the bottom of Columbine - Heart Rate Stabilized for me, finish the climb to the top and descent.
Day 6 - Start through the Powerline Descent and back up Boulevard to the start.
After that - mostly shorter endurance and opener type rides on Pipeline, etc. But that second week tends to be “icing on the cake” for me as sleep continues to get better.
I just upgraded my bike a month ago to Flight Attendant so still learning the system. My thought was to possibly mess with the bias adjustments and go -1 or -2 before the big descents. I will try this pre-riding over the next month. I likely will not adjust my power numbers down. I am impacted at Leadville but it doesn’t seem to be a significant impact for me…maybe 7-10%. I think it helps that I live at 6000’.
If you have enough time for pre-riding (which it sounds like you do) I would have the system reset your zones which likely would be the most accurate. I think it takes 7-8 rides which my guess you would be able to get in before the big race in Leadville.
I haven’t played with the bias adjustment too much, but I’ve only noticed it making a difference on sections where I’m pedaling. Any time your aren’t making power (ie - coasting downhill), the bike is fully open even if it’s smooth tarmac. At least that’s my experience.
I’ve used the auto-sensing approach and I find it does a good job as a starting point, but not as good as I can set myself. Also, if you aren’t training or pre-riding at similar power and approach as you race, the system will set zones based on the training rides which may not end up optimized for how you race. And even different courses can skew the settings (punchy short races with lots of high spikes vs. long marathon events with steady/lower output). But mostly, I’m just a control freak, so I want to always know what power & conditions are putting my bike into what modes. With all the time I’ve put on FA, I know exactly what the suspension is going to do before it does it and I have it set to make suspension changes at the power levels and chunkiness that I prefer. I know it’s supposed to be a system you can just ignore and let it do it’s thing (and it does that very well), but I just like a little more predictability and I’m glad they give the option to set the zones manually and lock them in. It’s probably one of the reasons I don’t use the bias adjustment that much, I have it set like I like it.
Another option that worked for me is slowly ascending. Meaning, arriving and staying at 5000ft for a couple of days, then increase to 7500ft for a few days….it helped with the first few days feeling like absolute
I feel pretty lucky to never feel bad at elevation, even the first few days. Which is kinda crazy because I live at 800’. Not saying I’m going to just show up and have all my sea level power, though
My best result was 10:12 in 2021. Still chasing the big buckle. This is my A event for the year.
I’m 198 right now. Hoping for closer to 190 come race day but not sure its going to happen. 3.65 w/kg. I have transmission xx sl, so like others have mentioned I am stuck with at least a 32 unless I change spiders or cranks. I have an xo transmission PM on my other bike that I could swap to get lower, but I think I’ll want to push a bigger gear on the easier parts of the course. I think I can pull off the 32 since I’ll likely be walking at least part of the way up Columbine in the conga line. And I’ll almost certainly be walking up powerline on the return.
I also have flight attendant. Wouldn’t it make sense to just temporarily scale the numbers by the altitude FTP adjustment factor?
Planning on running 2.4 Schwalbe Ricks for the race. These tires are fassst.
I live in Phoenix, and I have about a week off work ahead of the race. My friend has a place in Flagstaff, and I was debating doing a short altitude camp. But it seems like a week isn’t enough time. My other option would be to stay here in Phoenix and do my race week easy stuff in the heat to get some of that adaptation. But honestly, I think by then I will already be heat acclimated. Or I could stay with a friend in Denver. Ultimately leaning toward staying put in Phoenix.
Heat Acclimation between now and the race will absolutely help. There are studies that have shown it too. Obviously you don’t want to ruin your hard workouts and overdo the stress, but take every chance you can to get some heat between now and the race IMO. I went all in this year and am adding in Sauna time and some easy indoor rides wearing all sorts of clothing and no fans…
Altitude is one of those things where everyone responds differently, which is why I think everyone should try it out before the race if possible. I’ve never had any issue being functional in the 7000-8000’ range, maybe a little out of breath. Something just hits me different at 10,000+ though, especially that first day.
Just wanted to check is this where you meant to get dropped off for a short scout ride on the Thursday? I figure my wife might as well pick me up from the fish hatchery. My son and her can spend 10 mins having a look at the fish whilst they are waiting for me. Cheers
That is correct. Hagerman is a dirt road and just have your map download. The 180 degree turn onto Sugarloaf from Hagerman can be easy to miss. This would be a good place to drop off as @grwoolf said. I likely wouldn’t take a normal car up Sugarloaf unless it is a 4 wheel drive SUV/Truck.
Thanks. We will have a 4x4 truck but dont fancy driving up there and happy to ride up Sugarloaf. I take it Hagerman isnt an issue to drive up to the drop off point?
Correct, Hagerman is just a normal dirt road and could drive any car. Riding Sugarloaf would be good plus has some of the prettiest views besides top of Columbine. Also, fish hatchery is good place for your wife and kids to meet up. It is really cool seeing all the fish.
Perfect thanks! Cant wait to get out there now. Coming up to my last recovery week next week then its only a few more workouts a taper and then flying out on the 3rd! Feels like we have spent a long pre-season to get to the main event.
Will be quite nice to go up Sugarloaf and get some sightseeing photos. I wont be stopping on race day in all likelihood for pictures! Going to do that on the Thursday and then head into town and pick up the race pack before checking into our accommodation in Copper. Will need to come back into Leadville on the Friday for the drop bags but that should be it. Oh and attend the rider briefing.
I would not drive up Sugarloaf off of Hagerman in any rental car, or any personal car where you don’t have better tires and know a little about driving off road. Even with enough clearance, getting a flat up there would be a real possibility.
What does everyone have planned for the last 5 weekends of training leading into race weekend? I focus on the weekends because that’s where probably 2/3rds of my total volume comes from.
I’m still trying to think it through.
Jul 4-6: 3 day block with of mostly endurance pace and total 12 hours with the longest ride of 5 hours. Did Lutsen last weekend so want to keep the intensity low.
Jul 12-13: Big ride Saturday of 7 hours plus 1-3 hours (depending on how I feel) on Saturday. This would be my last ride over 4 hours. Saturday will start a little on the hard side then settle into endurance to try and simulate that late race fatigue.
Jul 19-20: Rides of 2-3 hours this weekend and allow some recovery.
Jul 25-27: In Leadville! Big 3 day climbing block but nothing over 4ish hours. Fri will be Kevin’s, sugarloaf then back again over Powerline/carters. Saturday will be 1.5 columbines, first to the top and second time up turn around at the goat trail. 3rd day will be similar to Friday but may shorten deepending on how I’m feeling.
Aug 2-3: Saturday will likely do Kevin’s/sugarloaf (2.5 hours total) and then it’s onto the big rest and chill for the next 6 days.
Finishing a recovery week through this weekend. Then, 3 more weeks of work with two big weekends, workouts ending on the 25th before I head to Leadville for taper and get acclimated.
The two big weekends will be 10 hours+, spending significant amounts of time at race pace for hours on end. (Usually 3-4 hours Fartlek type ride at around 75-80% IF with hard-ish Z2 at the end out to 6+ depending on the day)
Once I’m in Leadville, Friday - Sunday at the end of the first week I’ll do Columbine, then Start through Pipeline before heading back to town, and then a Pipeline Recon. Most everything else will be openers and shorter for taper.
Nothing over 2.5 hours for me and about 4.5 hours total at the weekend unless I can squeeze a bit more time in. Did some good practice rides recently though and feeling pretty good. I’m still averaging about 12 hours a week though so decent overall volume but balanced across the week.
This
There is a whole thread going on about it and the Core sensor team (yes they want to sell you a thing) has a 5 week acclimation program. You might get part of the way there, but to BCM’s point it’s worth it to get at least some heat training in even if race day is cool as it has been shown to have a positive effect on blood plasma levels.
It also doesn’t need to be 5 weeks. The more time the better as it allows you to ease into it, but a lot of the studies show significant gains in 5-10 days of heat exposure.
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