How to achieve good results in a High Mountain trail

HOW TO ACHIEVE GOOD RESULTS IN HIGH MOUNTAIN TRAIL

BY THE WTS COACHES

– The Coaching Company (http://www.wts.fr)
Jean-Batiste Wiroth, Rachid El Morabity’s coach (https://www.facebook.com/elmorabityofficial/)

The Morocco Ultra Toubkal Atlas Trail will take place in October. Its main characteristics are its length (105km -65,6 miles) its differences in height (-6,500m) and its altitude (from 2,600m to 3,450m).

One’s maximum endurance capacity is reduced in high mountains because of the diminution of oxygen in the blood. The runner must therefore change the intensity of his or her training, the management of his or her efforts, his or her food and drink-taking in order to avoid this reduction in terms of results.

Why is one’s endurance capacity hindered by altitude ?

One often hears that oxygen (O2) is reduced in altitude. This is only partly true. The oxygen percentage remains constant whatever the altitude (20,95%). What is reduced is the pressure in O2(PpO2) due to reduction in the barometric pressure (Pb). At sea level this pressure is of 760 mmHg. At an altitude of 1800m it reaches 596 mmHg whereas at the top of Mont Blanc (4,810m) it falls to 430 mmHg. - Reducing the barometric pressure – e.g. part reduction in oxygen - results in a diminution of oxygen to the muscles. The ultimate consequence of this phenomena called hypoxia is the diminution of the maximum oxygen consumption, since it depends on the cardiac output and the arterial-venous difference in oxygen. This difference is reduced by approximately 9% every 1,000m. Several studies have shown that this phenomena called “hyposical stress” occurs at a height of about 600m even with trained runners.

In order to limit this hypoxia the human body sets up a number of physiological adaptations as soon as the blood pressure falls under its normal level : Extra ventilation is produced to thwart reduction of SaO2 and satisfy the muscles’ demand in O2. This extended activity of the breathing muscles partly explains why one burns more energy at 2,000 m than at 1,000m.

In order to cope with these adaptations, the Ultra Toubkal Trail runner who doesn’t live above sea level must try and arrive a few days before the run in order to adapt to the hights/ His VO2max will however remain always lower than that at sea level.

How does one manage a mountain trail ?

To limit the negative impact of heights during a competition, the trailer must give particular attention to the way he manages effort, nutrition, drinking and gear.

Each acceleration requires far more energy in the mountains than at sea level. Therefore any useless effort will be paid for sooner or later during the competition. It is therefore vital to

Keep a steady pace throughout the run

Run at a slightly slower pace than at sea level

Muscles mainly use carbohydrates during an effort in the heights even if the relative intensity of the exercise is weaker. Therefore carbohydrates must be increased before, during and after the effort. Before by consuming extensive carbohydrates, during with high-energy drinks and after with carbohydrates with a high glycaemia level in order to rebuild the muscular and liver glycogenes reserves. It this carbohydrat level is too weak, the runner runs a danger of hypoglycaemia. One must not forget that one “pays cash” for any useless effort or brutal acceleration at high altitude.
One should also drink more at high altitude because one makes more water (+500ml/day). Moreover the increase in ventilation increases loss of water since a small quantity of water evaporates on each expiration. One must keep in mind that the aerobic performance is reduced by 20% when hydric losses reach 2% of the body mass. Good hydration is necessary BEFORE, DURING and AFTER the effort, just like the carbohydrate fuel.
It is also fundamental to optimize one’s quantity of iron in the blood before a run in altitude
It is also strongly advised to increase the consumption of anti-oxydants (vitamins A C E , selenium) in order to fight against free radicals. These molecules deriving from the oxygen in the blood are partly responsible for the destruction of the cellular membranes and ageing. This process called oxidative stress is intensified in high altitude because of the increase in ventilation.
Lastly one must remember to dress in the appropriate clothes to fight against cold : temperature decreases by approx. 1°c every 150m you climb.

So, in a nutshell : if you want to put all chances on your side hydrate frequently and sufficiently, eat carbohydrates at regular intervals and be very careful how you manage your effort because exhaustion can happen at any time !

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