Thursday, May 31, 2012

Altitude: a novice's experience

In the last few years, altitude training has become a lot more accessible to the Average Joe. In the Brisbane area alone, there is now a choice of at least 5 fitness facilities (Morningside, Milton, Gabba, Wellington Point, North Lakes) that offer altitude training (in a commercial chamber).
http://ats-altitude.com/index.php?option=com_content&view=article&id=27&Itemid=35

For some reason, even though anyone can now have access to this training, it still seems to be somewhat of a “secret society” type of training, and not as mainstream as I would have expected it to be by now. I remember a few athletes speaking to me about altitude back in 2009, convinced of its benefits.

So does it work?

There are certainly a few journal articles that are convincing.
http://www.jssm.org/vol10/n1/24/v10n1-24pdf.pdf

But like anything to do with cycling and increasing performance, what works for one person, may not work for another.
So has it worked for me (remembering that I am doing the train-high, live-low version, not the train-low, live-high version)?

I am not 100% certain yet. My power figures look considerably better than at the start of the year, but some other things have changed as well, which makes me unable to put all the improvements down to just the altitude. I am stretching more, and my diet is better. I have also lost weight and my thyroid levels are better regulated. Since my recovery sessions are now in altitude, my recovery sessions have also become (much) better quality sessions. And how many times have you heard it being mentioned that your recovery days are what allows improvements in fitness?

I have finished a ten week block of altitude, had a 2 week rest period, and have started again on my next block. For many athletes, the true “gains” are supposed to be seen during the 10-14 day period after stopping altitude. For me, I found I was absolutely “flying” in the last week of altitude, and then during the first week off. By the second week off, I didn’t have the same “unbeatable” feeling as I experienced the previous week. Again, everyone is different.

So can I offer any practical advice?

(1) consult your doctor BEFORE you start altitude training, even if you seem to be perfectly healthy. Altitude training is one more stress on your body, and you never know when something like this might be the straw that broke the camel’s back. Be sure you are in a good starting position to gain the benefits from altitude training.

(2) get your iron levels checked BEFORE starting. Athletes (males and females) are prone to iron deficiency in any case, and altitude training will put an additional strain on this part of your body’s physiology.

(3) only do recovery sessions in altitude for the first 6-8 weeks. This allows your body to acclimatise properly.

(4) be prepared for the excessive fatigue and tiredness that you will experience in the first 2 weeks of altitude. After this, you adapt and the fatigue goes away again. It can be difficult to explain to your work colleagues when you want to take a nap at 10am!

(5) consult someone who knows lots about altitude when putting together your program for increasing efforts at altitude.
http://ats-altitude.com/index.php?option=com_fabrik&view=form&fabrik=9&random=0&Itemid=18

(6) shop around for altitude centres and compare their pricing and advice / experience. Increasingly in Brisbane there are fitness centres that have installed an altitude chamber that allow unlimited access to altitude as part of your regular gym membership (for only a small increase in fees). Make sure they supply you with a pulse oximeter (to monitor oxygen saturation) for each session that you do. Be aware that the fitness industry in Australia is mostly self-regulated and although you should be able to trust most fitness professionals, you need to look after yourself as well.

Monday, May 21, 2012

Learning to climb again

... like a mountain goat! 
So after 6+ months of training, the big "test" will come this weekend at Balmoral Club's Metropolitan Road Champs. 

For the first time in many years, we will have over ten girls on the start line for Women's A.  Historically the "Metro's" race (as it is affectionately known) at Mt Alford has been a very tough race of attrition; often with less than half a dozen girls showing up.  In previous editions of this race, we have often been combined with the Masters A men to make a larger field, which leads to an incredibly daunting and demanding race.

With my thyroid condition finally all sorted, there will be no excuses!  Random muscle cramps will be another issue to contend with, but hopefully the weather will be cool (or even cold), and the previous weeks of salt and magnesium loading (thanks Rob R, Rob D, and nutritionist Angie for the suggestion of SaltStick capsules) will avoid any problems there (at least it wasn't Addison's after all).  Even more encouraging will be the fact that we have almost our entire team racing (with Jane, Claire, Maddi, Jemma and myself).  And as Craig B often reminds me, we just gotta chew some more bar tape!

Thursday, May 10, 2012

QSM Battle Report 2012...

The QSM/Upper Limb/DWBH/Velo women’s team performed admirably last weekend at their first NRS race for 2012. Lining up for women’s A were Jane Walker, Claire Trembath, Maddison Vit and Natalie Langer, while Jemma Brown battled on solo in her last series of races for women’s B.
In the short but technical TT, Claire (28th) and Maddi (27th) were only 1 minute off Rebecca Wiasek’s (Suzuki Trek) best time of 10:08. Jane W came in at 42nd spot, and Natalie at 62nd. Then in the first road race on Saturday afternoon, the QSM girls finished well up the front with Maddi in 11th place (almost a top 10!), Jane in at 16th place and Claire at 24th. Natalie unfortunately had some “issues” with muscle cramps, and although she comfortably made the selection over the first KOM, she finished her race solo in 53rd spot. Ruth Corset (Pensar Hawk, former AIS) won the stage that day and gained the overall lead.

The Sunday road race was also challenging but all the QSM girls were comfortable in the bunch. Some bad luck left Maddi chasing back onto the bunch after a flat tyre, and she finished way down on time. We expect much better things from her next race, since we know what potential she has. Jane and Claire did very well again and finished 19th and 22nd respectively. Natalie once again had muscle cramping problems most of the race (possibly due to low sodium levels), and despite racing assertively, she finished way down in 55th spot.


The criterium was quite fast and furious around Salt, with Maddi and Claire being the best QSM finishers in 20th and 30th respectively. Ruth Corset once again won the day, wrapping up the overall GC, with Wiasek 2nd and Chloe McConville (VIS) 3rd overall.

Meanwhile in women’s B, Jemma finished in 3rd spot in the TT (without a TT bike!), and then came first in the afternoon road race. She then did an amazing job to win the next road race on Sunday, as well as dominate the criterium on Monday morning. This gave Jemma a total of 3 wins, the KOM jersey and the overall win on GC!!!
Congratulations to all girls for a super effort all weekend, and we look forward to the next series of races.

Thursday, May 3, 2012

Aim for the moon...


since even if you miss, you'll land among the stars. - W Clement Stone.

Tuesday, May 1, 2012

Tim Francis RIP


It still seems incredibly difficult to believe that Tim won’t be around at SE Qld races anymore.  Most CQ members would be aware by now that he was killed tragically in a motorvehicle accident on Sunday April 22nd.  His wife Robyn was travelling with him at the time, and remains in hospital recovering in ICU. 
I didn’t know Tim very well, but like many others who met him, Tim instantly gave me the impression of someone with a great passion for the sport of cycling, with a great sense of humor.  Tim was always very respectful to everyone, and seemed to give everyone the time of day, no matter how well he knew them; even if he had just met them.  I first met Tim at the 2008 New Year’s Day criterium at Nerang, where he was actively involved in promoting the event to help raise money for the Daniel Bennett Memorial Fund.  Tim would regularly take photos at these events to help raise money towards this great cause. 
Over the years, I often ran into Tim again at other events in SE Qld, where he was either competing, or taking photos, or commissaring.  I particularly remember taking photos (with Tim’s awesome camera) of Tim and Robyn when they raced the Avanti Classic in 2009.  I think Tim was quite happy to be racing for once that day, rather than behind the camera lens, or behind a commissaire’s clipboard! 
 Tim has been a President of the Goldstars Cycling Club (on the Gold Coast), as well as commissaired at the TDU, and the UCI world track champs.  We saw him recently at the Crestmead Summer Series criteriums (once again he was there to take photos), and asked about what it was like to be part of the motorcycle commissaire “brigade” at the TDU.   Tim couldn’t wipe the smile of his face and said “mate, it was absolutely awesome”.  I am glad Tim got to do the things he was passionate about in life.  We will miss you lots and lots Tim.
http://goldstarscyclingclub.com/2012/04/tim-robyn/