ARRIVE EARLY OR FASHIONABLY LATE?
ALTITUDE CONSIDERATIONS FOR YOUR BEST PERFORMANCE
The Mammoth Gran Fondo staff is psyched to partner with Coach Brian at Big Wheel Coaching to provide you all with some insightful articles about how to approach the Mammoth Gran Fondo, your training, and overall spread the psyche for getting in shape and ready for the Mammoth Gran Fondo.
If you have spent any time researching the effects of altitude on cycling performance you probably already know the answer to this question, but it’s worth discussing it here because in my estimation the research papers don’t account for various “real life” aspects of getting to, completing, and ENJOYING a big ride like The Mammoth Gran Fondo.
For the record, research suggests you need two weeks or so, to fully “adapt” to altitude and therefore it is often suggested to arrive as late as possible to your altitude event.
So what is a bike rider to do?
Make the long drive to Mammoth the morning of the Fondo?
Stay at a lower altitude?
Rent an altitude tent to sleep in for 15+ days before the race?
As a Coach, I don’t see any of those as viable solutions for my Athletes, that is, unless staying Bishop is your best option. But the other two don’t make any sense at all.
With that said, I think for you, the reader of this article, and the bike rider that is excited to go to Mammoth for a fun weekend that melds a nationally recognized bike ride with a beautiful weekend in the Eastern Sierras, I say get altitude as early as it works for you and follow these suggestions.
Tip #1: Add Electrolytes To Ride Bottles & Off The Bike Beverages
Our breathing rate increases at altitude, which means we dehydrate due to water vapor we breathe out. To combat that, not to mention the water lost through exercise and exertion, add electrolytes to every ride bottle you have.
Adding electrolytes to your ride bottles, even when you are riding easy or short, will go a long way to staving off the inevitable dehydration that characterizes altitude exposure.
You can even add electrolytes to your off-the-bike drinking routine. Try adding electrolytes to every other glass of water you drink through the day once you are at altitude and you will have done a lot to ensure you can ride well in the mountains every time out!
Tip #2: Ride Easy To Get A Sense For How Altitude Will Impact Your Pacing
Even if you don’t use a Power Meter or Heart Rate Monitor, it’s almost impossible not to notice the effects of the thin air on your very first ride at altitude.
So if you are a flat-lander coming to altitude, your best bet is to ride EASY on each ride you do in the mountains before the Fondo begins.
How easy?
Depending on what altitude you call home you can see a 10-15% drop in your power output or more. That means you need to take it VERY EASY on your rides.
Get out of the big-ring and into your granny-gear, or join one of the great Mammoth Gran Fondo pre-rides to see how easy an easy ride can and should be.
Tip #3: Get To Bed 1/2hr Earlier Than Normal
If you’re like me, the Mammoth Gran Fondo is a riding vacation, meaning once you load up, leave work, and head to the mountains it’s about fun with friends, good food, crisp mountain air, and riding bikes.
That means an early bed-time is likely not on your “to do” list.
However, because of the lack of oxygen getting deep/restorative sleep is hard to come by at altitude. You can combat this by going to bed earlier and spending more time in bed or taking a nap while at altitude. It’s an easy way to be able to “have your cake and eat it to”.
With some extra rest the effects of altitude will be minimized and you get to enjoy more great mountain views by bike!
Tip #4: Hold The Beer/Curb The Alcohol
OK, before you coronate me as the “enemy of fun”, hear me out.
Alcohol dehydrates you, so if you can, hold the beer or wine or at the very least minimize its consumption until after the Fondo.
After the event, it’s party time, but before the event, just keep the libations to a minimum. It will help you sleep better and perform to your potential on event day.
So there you have it, a Coach certified endorsement for you to take a day off work and head to the mountains early!
If you follow this guidance you can confidently head to altitude early and ride your bike knowing you are poised to have a great ride on event-day.
On that note, you’ve got some training to get to! I hope you have a great ride in Mammoth and look forward to seeing you there!
-Coach Brian