Altitude

[Bonker]

Hi guys

 

So I'm in Joburg for the next month and a bit for work (from the Cape). I'm new to cycling but I've been following Trainerroad religiously for the past 3 months making good, steady progress. However, since coming to Joburg, I've really been struggling to keep up with the power numbers. I find myself blowing out way before the end of the workout- barely finishing, or like today, not finishing at all (and almost throwing up previous night's dinner  ).

 

I'm aware (from running background) that altitude has a big impact but could it be that significant or is something else off?  

 

Everything else is the same as far as I can tell. Same IDT, bike, power meter, phone, app.  

 

I'll appreciate any thoughts you guys have. Been here for about a week now. 

 

Cheers! 

[Jurgens Smit]

I think there is a difference of around 5-10% higher watts at sea level due to extra oxygen available for muscles.

 

So at elevation you should maybe try reducing your ftp by 10% for your intervals and see if you can complete them.

 

Else just HTFU????

[thisismyotherbike]

There should be a reduction in your FTP at altitude. Just do a new FTP test (at altitude) and Trainerroad will adjust your training program proportionately

[Veebee]

The altitude does play a big role. Also experienced it this week while being in Jozi.

 

Just reduce your intervals to 90% of ftp as Jurgens pointed out.

 

Or push through a few at 100% and then reduce the second half of workout, will make you stronger when you back at the coast.

[Bonker]

Cool. Thanks for the responses guys.

 

Adjusted it to 90% and it felt much more manageable today. I guess my ego just took a hit because I felt like I was progressing well. Haha 

 

This article also gave a good explanation:

 

https://www.trainingpeaks.com/blog/the-effect-of-racing-at-altitude/

[Tristand]

Remember that you will also adapt to the increased altitude to some extent. So trying to up the intensity a little bit at a time is not a bad idea either.

[Bonker]

Ja I felt a lot better today (compared to the rest of the week). I'll slowly adjust as I go along. 

 

Remember that you will also adapt to the increased altitude to some extent. So trying to up the intensity a little bit at a time is not a bad idea either.

[Knersboy]

There have been studies. At 5000ft, which is around 1500m so joburg altitude, your available aerobic power is about 91% of what it would be at sea level if you are not acclimatized to the altitude.

 

If you are acclimatized, so for example If you live in joburg, your available aerobic power is about 94% of what it would be at sea level.

[Andreas_187]

I remember as a fit 25 year old going to Joburg from london and playing soccer with my 40year old cousin and his friends. I was huffing and puffing while they gave me the runaround! It takes minimum a week to acclimatise. 2-3 weeks to feel back to normal.