Powering up your cycling performance, with hypoxic training Here at The Altitude Centre, we have seen first hand the benefits that training at altitude can provide for health and wellbeing, acclimatisation, and sporting performance. But we wanted to find a way of showing you just how much of a difference it can make to your sporting performance, in just 6 weeks... Now don't think we haven't seen the flaws in this case study. We know that it's not scientifically controlled, but that's not what we were after. We wanted to show you guys, in a fun and informative way how training here at Trump Street can help boost your numbers in preparation for the riding season ahead. So what did we do.. we got in touch with the guys at Bike Radar and asked if they wanted to try out a block of 6-weeks of altitude training, in conjunction with their usual rides, to see what sort of performance gains could be made. The Testing As you'll hear in the video below, we took Joe through a few of the tests we complete during our Power Profiling service, testing his 20-minute Threshold (FTP), his 5s max power, and some 30s repeated wingates to test anaerobic capacity! This one is a workout in itself, so fresh legs are definitely recommended (Joe can vouch for that!) The Results Name: Joe Norledge Pre-Training Weight: 63 Kg Sea level FTP: 324W (5.14 W/Kg) Altitude FTP:286W (4.53 W/Kg) Post-Training Weight: 63 Kg Sea level FTP: 354W (5.62 W/Kg) - A whopping 9.3% improvement over 6 weeks, and a new personal best! Altitude FTP: 310W (4.92 W/Kg) - Joe also saw an 8.4% improvement in his altitude FTP! As the results show, Joe hit some dizzy heights, with a new 20-min PB on the sea level FTP test, suggesting that the added stimulus of training at altitude helped to take him further than he has ever gone before! Train Like Joe! If you'd like to train like Joe, and see how we can take your performance to the next level by training at 2700m, we're offering a Bike Radar special! Just click the link here, and use discount code bikeradarpower to receive a huge £187 discount on our Bike Radar Package! Package includes: - Pre-Testing at The Altitude Centre - 6 Weeks of training (2 Exercise and 1 POD session per week) - Post-Testing at The Altitude Centre If training at our London HQ in the chamber isn't possible, why not give one of our rentals a go like Joe! The Gold standard technique for altitude training, has always been sleeping at altitude. You can maintain your training intensity at sea level, while gaining the physiological benefits that sleeping at altitude provides. Unfortunately, logistically that just isn't as easy to complete as it may sound! I mean, we can't all take a 3-4 week holiday in the mountains just for training now, can we! Here at The Altitude Centre we do provide Sleep systems, for rental or for purchase, to allow you to sleep at altitude in the comfort of your own home. If you're unsure of what system, or type of training is best for you and your event, please get in touch on 020 7193 1626, or drop us an email to city@altitudecentre.com! #AimHighTrainHigh

The countdown is on to London, and you are less than two weeks away. If you haven't already, you should be thinking about how you're going to manage your tired limbs through the next couple of weeks to make sure you are fresh and ready to run well on race day! We caught up with Max Curle, our resident Endurance Coach, to ask him a few questions about tapering for marathons, and get a few top tips to help you get it right! The Altitude Centre: Tapering is a key part in any marathon runners training programme. How important is it to taper for a marathon to optimise performance on race day? Max Curle: The taper is a vital part of any training plan. Over the final few weeks training volume and intensity would be at it’s highest. The taper allows the body to recover both physically and mentally; meaning the body and mind will be fresh and rearing to go on race morning. TAC: So we’ve established tapering is definitely something to do. As a general guide, how long prior to race day should you start to taper? MC: With athletes I coach I tend to encourage a 2-week taper, we bring the intensity and volume of training down, whilst keeping active. Depending on the experience of the athlete we will agree that the last long run is 3 weeks prior to race day. TAC: So we’re tapering from 2 weeks out, with our last long run 3 weeks before race day. Is there a set amount we should reduce our running miles by during the taper? MC: I always encourage a gradual taper, perhaps only running twice a week for no more than an hour at a time. Some athletes are harder to convince on this than others, I like to remind them that the hard work (should) be done already, and very little is to be gained in this time, but a lot could be lost! TAC: Would these runs mainly be steady state, or interval based? MC: I would suggest a very steady run, (Heart Rate Zone 2). I would avoid intervals as stress on the muscles and joints should be avoided. It could be opportunities to try some cross training, a cycle or a swim for example. But do avoid activates where contact and high impact is involved as an injury this close to race day could result in a DNS. TAC: When would be the last day you’d recommend running, prior to the race? MC: 4 days out would be the ideal for a first time marathon runner. In those remaining three days I would encourage the athlete to keep active, by walking and stretching. Perhaps have a massage. TAC: What other top tips do you have for tapering? MC: The taper can be a tricky time for some athletes as you may feel you are losing fitness by doing less training than you have been used to, I would encourage athletes to do some light sessions, keep loose by stretching. The use of the POD at the Altitude Centre is an excellent way to keep the Cardio-vascular fitness levels high, but without putting any stress on the muscles and joints. TAC: Carb-loading is often something discussed around marathon time. What would be your recommendations regarding dietary requirements in the final days? MC: The chances are over the last few weeks as training volume has been high you would of naturally been eating more calories in order to fuel and recover from those long runs. However, during the final week before the marathon, I would advice you to cut back on the amount of CHOs from Sunday – Wednesday, try to get as much of your calories from protein and healthy fats. Thursday – Sunday morning (race day), reintroduce CHO at the level you were eating them at during the heavier weeks of training. By cutting the CHOs out for a few day, when they are reintroduced the body will absorb them and hold on to them, meaning they are available as your primary source of energy during the marathon. Your fluid intake should be a little higher than normal also; it is a little crude but try and keep an eye on the colour of your urine, the clearer the better. The night before, eat your favourite CHO meal, for me it is always Tomato Pasta with Chicken. This is tried and tested for me, so hold no surprises. Avoid fatty foods, very high amounts of protein, high fibre foods, as well as anything too spicy, this could cause discomfort during the marathon. A small CHO breakfast before the race is important, but ensure you have enough time to properly digest it before your start time. TAC: If you could give our runners one last piece of advice before race day, what would it be? MC: Respect the marathon, it is a long way! Especially for those first timers! However if you have put the hard work in over the last few months and have given the taper and your nutrition some thought. You will have one of the most amazing experiences there is. Enjoy it. If you'd like to find out more about how The Altitude Centre can help you get you race ready, just get in touch on city@altitudecentre.com! To find out a little more about Max, just follow the link here!