UKA/London Marathon Altitude Programme Annual Report 2010/11

Prepared by: Spencer Barden and Ian Stewart

CONTENTS
1. Introduction 2. UKA/LM Altitude Model and Venues 3. World Leading Sport Science and Support 4. Font Romeu, France Spring and Pre Barcelona Camp 5. Iten, Kenya Winter Camp 2010/11 6. Case Study 7. The Marathon 8. Conclusion 9. Appendices 3 4-5 6 7 8 9-10 11 12 12-23

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1. INTrOdUCTION
Altitude training - in the modern era is used by the majority of the worlds best endurance athletes from 800m to Marathon. UK endurance athlete and coach pairings need to be exposed to the benefits of training at altitude if they are to challenge the best in the world, and this is especially true in the long endurance events. Group training at altitude is a philosophy that is a key element of the UKA Endurance Strategy.
Over the past twelve months UKA and London Marathon have worked in partnership to deliver an extensive endurance altitude programme. London Marathons investment has enabled UKA to create, for the first time ever, a centrally coordinated and supported approach to altitude training for athletes and coaches in Font Romeu, France and Iten, Kenya. The opportunity for athletes to train at altitude is promoted widely through a UKA/LM advertisement, the UKA website, England Athletics and through direct contact with athletes and coaches. The advert invites athletes and coaches to apply for a place on each of the camps. Athlete selection for each of the altitude camps involves UKA endurance staff Ian Stewart, Spencer Barden, George Gandy and John Nuttall; Mick Woods and Craig Winrow at St.Marys College have also been part of the identification and selection process, with approval from Dave Bedford at London Marathon on all selected athletes. The UKA/London Marathon altitude programme delivers access to altitude training for UK athletes and coaches in a managed, supported, and sustainable environment rather than resourcing athletes to fund their own camps. This is to ensure the following benefits: a) It is essential that athletes and coaches using altitude for the first time are correctly educated and prepared to ensure they maximise the benefits and avoid the potential pitfalls. b) A centrally coordinated programme enables UKA to provide appropriate and expert support personnel pre, during and post camp; c) The UKA endurance team firmly believe that group training offers greater benefit than individual training; d) It is important to ensure that coaches as well as athletes benefit from the provision. UKA National Event Coach George Gandy is a big believer in the benefits athletes gain from training and preparing at altitude: In my opinion the UKA and London Marathon altitude programme is the most significant advance I have seen in UK endurance running for thirty years, he said.

2. UKA/LM ALTITUdE MOdEL ANd vENUES

The UKA/LM altitude programme was almost twelve months in the planning, throughout which period a number of potential group training altitude venues were explored. Altitude training bases were initially considered through dialogue with a number of the leading UK athletes and coaches who regularly train at altitude, in addition to overseas athletes and coaches from the endurance world. Options were subsequently discussed with Exercise Physiologists Dr Barry Fudge and Professor Andy Jones, both of whom have a huge amount of experience in working with athletes at altitude.

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Mo Farah has been a regular at the UKA/ London Marathon altitude camps in Font Romeu and Iten

Fudges PhD focused on the environmental factors leading to the success of elite east African runners. During that time he worked with elite runners in Kenya and Ethiopia, a number of whom are World Record holders and/or World and Olympic medallists (e.g. Keninisa Bekele, Eluid Kipchoge, Felix Limo, Brimin Kipruto, Geleta Burka, Sileshi Sihine and others). Jones has been working with and advising Paula Radcliffe on her altitude strategy for the past 15 years, including conducting regular lab tests in Loughborough. More recently, he has been advising and working with Mara Yamauchi on her altitude strategy. The two altitude venues chosen by UKA and LM were Font Romeu, France and Iten, Kenya. Both are established altitude venues at 1800m (6000ft) and 2385m (8000ft) respectively. Key to the venue selection process was giving consideration to the preferred time of year to take large groups of UK athletes and coaches to altitude. These were identified as being two periods of four to five weeks; spring (April/May) and autumn/ winter (Oct/Nov). In addition to the core large group altitude camps, a rotational model of exposure to altitude with smaller groups is also integral to the altitude programme. This involves approximately three to six week blocks at high altitude and four to six week blocks at sea level, periodising the exposure to altitude to best prepare athletes and support the key domestic and international track, cross country and road events, including annual major Championships. The periodisation altitude model prolongs the time athletes spend at altitude so that the potential benefits can be maximised over a twelve month period. This is a model favoured by British athletes including Mo Farah, Chris Thompson and Paula Radcliffe.

Training at altitude is so important to me as an athlete you have to train like the best in the world if you want to beat them.
Mo Farah

Theres no doubt that training at altitude in Kenya and Font Romeu has made me a better athlete, says Farah. The support of UKA and London Marathon means Ive had the opportunity to increase the amount of time Ive spent in these locations, but also to increase the benefits due to the rigorous scientific support and planning. You have to train like the best in the world if you want to beat them. Ive no doubt that it contributed to my major successes in 2010, helping me to win double gold in Barcelona.

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3. WOrLd LEAdING SpOrT SCIENCE ANd SUppOrT

Professor Andy Jones and Dr Barry Fudge are an essential part of the UKA/LM altitude programme team, educating and advising athletes and coaches. All athletes and coaches involved in the UKA/LM altitude training camp follow the physiological monitoring protocol set up for altitude training, which ensures athletes are best prepared prior to going to altitude, adapt to the altitude once at the venue and are reviewed when returning to sea level. The protocol set up by Jones and Fudge involves pre and post altitude laboratory/field work, and adaptation monitoring whilst at altitude. A key element within this process is blood profiling, which ensures all athletes have sufficient iron levels prior to going to altitude. As well as being part of the education process in exposing athletes and coaches to altitude training, the exercise physiologists will be able to provide specific feedback to the athletes and coaches to ensure they are maximising their time at altitude and are benefiting from the potential gains associated with responding well to altitude conditions. Data produced by Dr Barry Fudge highlights some of the progressions made in performances made by UK athletes who have been training at altitude: At the group level, there were 43 personal best performances (800m to 10,000m event groups) completed by the athletes that attended the Font-Romeu camp for four weeks prior to the 2010 track season. After normalising the data (i.e. discounting athletes who did not have three years competition data and/or athletes who completed their previous personal best performances indoors) there were 24 personal best performances from 14 athletes in the 2010 track season compared to just 15 in 2009 and 16 in 2008 (800m to 10,000m event groups). Given that these athletes were highly trained, it may be expected that the rate of progression would be similar or gradually smaller for each subsequent year. In the present group the rate of progression in performance was 0.8%, 0.9% and 1.4% in 2008, 2009 and 2010, respectively (see figure 1). Therefore this data suggests that a four week training period at altitude may be beneficial for subsequent endurance running performance, equating to about 0.5% improvement in progression of race times compared to sea level training.

PBs 30

Progression of race times 1.6 *1.4 1.4 1.2

25

20 Number of PBs 0.9 15 0.8

1.0 0.8 0.6 0.4

10

5 0.2 0 0

2008

2009

2010

Figure 1
*Statistically significant

Progression of race times from previous year (%)

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4. FONT rOMEU, FrANCE SprING CAMp 2010

Nestled in the French Pyrenees, 1800m (6000ft) above sea level, Font Romeu has been a popular base in Europe for many of the worlds best endurance athletes in recent years, including Paula Radcliffe who has a permanent base there. In the spring of 2010 (mid April to mid May) UKA, with support from London Marathon, held its main altitude camp for 3-4 weeks in Font Romeu. The group consisted of World Class Programme, Futures, Aviva GB&NI Team athletes and a number of developing athletes linked to the National Performance Centre at Loughborough and Regional Centres, such as Birmingham and St.Marys. The Font Romeu camp catered for 28 athletes and various support staff, of which details are listed here. Spring 2010: 28 x Athletes (i.e. Mo Farah, Lisa Dobriskey and Laura Kenney) 1 x Camp manager 2 x Personal coaches 3 x UKA Coaches (George Gandy, John Nuttall and Alasdair donaldson) 3 x Physiotherapists 2 x Exercise Physiologists 1 x Doctor 1 x Strength and Conditioning coach
Note: not all support staff are there for a four week period, the staffing support is split across the camp

prEpArATION CAMp prE ThE EUrOpEAN ChAMpS

A group of endurance athletes used Font Romeu to prepare for the European Championships. The group consisted of Mo Farah, Chris Thompson, Jemma Simpson, Lee Merrien, Michelle Ross Cope, Helen Decker, Jo Jackson, Martin Williams and Ben Moreau. From that group, Farah won double gold in the 5000m and 10000m, Thompson took 10000m silver, Merrien finished eighth and first GB & NI team member in the marathon, Ross-Cope and Decker won team bronze in the marathon and Jo Jackson finished 10th in the 20k walk; she went on to win Commonwealth Games gold in Delhi in October. The preparation camp was a huge success and a similar preparation camp will be in operation prior to the World Championships in Daegu and the London 2012 Olympics. The preparation camp costs prior to Barcelona were funded from the Championship budget and the Marathon team European Team Cup budget. Chris Thompson who prepared for the European Championships in Font Romeu, said: The altitude camps have helped to me to focus solely on my running and put the edge on my fitness. I have found that my aerobic capacity has improved immensely through the camps being at altitude and this without doubt played a huge part in me gaining my silver medal in the European Championships this summer. My blood profiling has increased in ways impossible to recreate at sea level, and given me great confidence.

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5. ITEN, KENyA AUTUMN/WINTEr 2010/11

Located at 2385m (8000ft) above sea level in the escarpment of the Rift Valley, the majority of the Kenyan athletes are born within a 50-mile radius of the town, whilst estimates put about 800 plus elite athletes from around the world training in Iten. The main autumn/winter camp operated in Kenya for 4-6 weeks through October-November 2010. The group consisted of World Class Programme, Futures, GB&NI Team athletes and a number of developing athletes linked to the National Performance Centre at Loughborough and Regional Centres, such as Birmingham and St.Marys and other talented athletes around the UK. Autumn/Winter 2010: 26 x Athletes (i.e. Mo Farah, Marilyn Okoro, helen Clitheroe, Charlene Thomas, Kate Avery, James Brewer, Andrew Osagie, and Colin McCourt) 1 x Camp manager 5 x Personal coaches 3 x UKA Coaches (George Gandy, John Nuttall and Alasdair donaldson) 3 x Physiotherapists 2 x Exercise Physiologists 1 x Doctor 1 x Soft Tissue Therapist
Note: not all support staff are there for a four week period, the staffing support is split across the camp.

Winter (Jan April) 2011: Continuing on from a successful altitude camp pre Christmas in Iten, there was considerable interest in the January camp, much more than initially anticipated. This was in part due to the positive feedback and key performance indicators shown by athletes who had previously attended the camps and our ability to fund more places with London Marathon funding. Details are below of the Jan April camp, detailing the breakdown of camp personnel and some of the key athletes. 24 x Athletes (i.e. Hannah England, Marilyn Okoro, Lee Merrien, Charlene Thomas, helen Clitheroe, James Brewer, Andrew Osagie, Ben Whitby, Andy Baddeley and Colin McCourt) 1 x Camp manager 6 x Personal coaches 2 x UKA Coaches (George Gandy, John Nuttall) 3 x Physiotherapists 1 x Exercise Physiologists 1 x Soft Tissue Therapist Helen Clitheroe in particular returned to the UK in outstanding form and almost immediately reduced her 3000m best to 8:39.81 to go sub8:40 for the first time. She went to the European Indoor Championships ranked number one on the continent and didnt disappoint, racing to gold and her first ever major Championship medal. A number of athletes on the camp sent emails containing positive feedback (see appendices).

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6.
CASE STUdy:

hELEN CLIThErOE,
IMpACT OF ALTITUdE TrAINING ON hEr phySIOLOGICAL prOFILE.
Some of the physiological factors that are known to be related to endurance running performance include: maximal O2 uptake (VO2max), running economy, and the fractional utilisation of the VO2max (which is itself related to markers of blood lactate accumulation during exercise, including the lactate threshold (LT) and lactate turn-point (LTP). Physiological laboratory testing measures these factors and repeated testing provides information on progression of these key markers as well assessment of recent training prescription (including the impact of training practices such as altitude training). This brief case study of Helen Clitheroe is to provide a specific example of the impact altitude training can have on the physiology of an athlete with particular reference to racing performance. Altitude training From a physiological perspective the main benefit of altitude training is to increase the number of red blood cells (haemoglobin mass). Red blood cells are the vehicle by which oxygen is delivered round the body to the working muscles; in general terms the more red blood cells the greater the aerobic work capacity. For example an increase in haemoglobin concentration of 0.3 g/ dL will theoretically result in a 1% improvement in VO2max. There are also other physiological benefits from living and/or exercising in a low oxygen environment. For example altitude training can generally enhance many other key aerobic elements such as increased capillary number and length, increased number of mitochondria, improved blood lactate removal and improved muscle buffer capacity to name a few. physiology of helen Clitheroe Helen has had physiological testing completed for a number of years that consists of a warm up of 10 min followed by a multi-stage incremental treadmill protocol, typically involving 5-7 exercise stages, each of 3 min duration. The test is designed to monitor progression in key variables (see above) and also to generate
(La)-Mar 11 HR-Mar 11 10 8 Blood (La) (mM) 6 100 4 2 0 13 14 15 16 17 18 Speed (km/h) 19 20 21 50 0 (La)-Dec 10 HR-Dec 10

accurate training zones by measuring blood lactate concentration, heart rate and oxygen uptake throughout the test. Shifting the LT and/or LTP to a higher speed is an important goal of endurance training. The lactate concentration at any speed should be lower (downward shift in the lactate curve) and the LT and LTP should occur at higher speeds (rightward shift in the lactate curve) with endurance training. In addition, HR should be lower for a given speed (downward shift in HR curve). Figure 2 and Table 1 detail
(La)-Jan 08 HR-Jan 08 (La)-Mar 07 HR-Mar 07 200 150 Heart Rate (beats/min)

Figure 2: Aerobic profile over a series of tests.

Test: date: Body mass (kg): LT (km/h): LTP (km/h): Economy (mL O2/kg/km): VO2max (mL/kg/min): 1 Mar-11 57.4 17.0 19.0 214 76 2 dec-10 58.4 16.5 18.5 207 73 3 Jan-08 59.0 16.0 18.0 199 70 4 Mar-07 58.9 16.0 18.0 199 66

Table 1: Key physiological markers over a series of tests.

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CASE STUdy CONTINUEd

Helens aerobic profile over a series of four tests. It can be seen that there has been a dramatic shift in her aerobic profile between December 2010 and March 2011 with some changes evident in December 2010 compared to previous tests. For an athlete of Helens calibre and running experience such changes are extremely difficult to achieve and are usually the result of year on year progression rather than a dramatic shift. This may to a large degree be explained by a number of repeated altitude exposures. Prior to the December 2010 test Helen undertook

a four week period of training in Iten, Kenya (2450m above sea level) and prior to the March 2011 test she undertook a further four week training block in Kenya.
Table 2 details predicted racing potential based on known fixed physiological values. It is clear that the physiological changes evident after repeated altitude trips (Table 1 and Figure 2) have the potential to influence racing performance over a wide number of events significantly.

Test 3000m 5000m 10000m Marathon

Mar-11 08:27.86 14:50.98 31:34.74 2:28:55

Dec-10 08:30.41 14:55.46 32:25.95 2:32:43

Jan-08 08:31.71 14:57.74 33:20.00 2:37:30

Mar-07 09:02.73 15:52.15 33:20.00 2:37:30

Prediction 100% vVo2max 97% vVo2max Using LtP Using Lt

Table 2: predicted racing potential.

vVO2max = velocity at VO2max

Summary Altitude training can enhance key physiological markers greater than expected from sea level training alone. Repeat altitude exposures likely have an additive effect resulting in larger gains than one trip alone.

The gains (as evidenced by key physiological markers) have the potential to significantly improve racing performance over a wide range of events.

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7. ThE MArAThON
A number of athletes who took part in the 2011 Virgin London Marathon had spent periods at the UKA/London Marathon Altitude Training Camp in Kenya, including Lee Merrien who was the first British athlete to finish in 14th in a lifetime best of 2:14:27. Merrien who finished eighth in the 2010 European Championships marathon in Barcelona following a period of training at the UKA/LM camp in Font Romeu, France has spent over two months training in Kenya this winter (2010/11), and following his recent selection for the IAAF World Championships Marathon in Daegu this summer, will return to the UKA/LM spring/summer camp in Font Romeu prior to the event. In addition to Merrien, Helen Decker, team bronze medallist in the European Championships marathon in July 2010 and also a beneficiary of the spring/summer Font Romeu camp, finished 27th in the Virgin London Marathon in 2:35:43. Linked to the marathon specifically, Decker as evidenced in the following charts - is proven to have a significant increase in fat oxidation following a period of training at altitude in Kenya which is a key determinant of performance; to get round the marathon an elite athlete needs around 5-6kcal/min at marathon pace from fat oxidation, anything less and they will likely hit the wall and/or run a lot slower than they should. In addition, the data produced by Dr Barry Fudge (section 3) identified the potential 0.5% improvement in performance for endurance events (800m 10,000m), which is significant for athletes preparing or moving towards the Marathon or currently preparing for the event over the shorter distances. The altitude strategy that has been developed through the support from London Marathon will continue to ensure that key Marathon athletes are given the opportunity to train at altitude. They can prepare for the Virgin London Marathon during the January to April period, and look to achieve qualifying times for the forthcoming major Championship Marathon. Marathon athletes selected for the World Championships in Daegu and the London Olympics will all have the opportunity to train in Font Romeu prior to the Championships, thus ensuring the Marathon athletes are best prepared.
30.00 CHO (kcal/min) 30.00 Fat (kcal/min)

ChO/Fat
25.00 20.00

15.00

10.00

5.00

0.00 14 15 16 17 18 19

pre altitude fat oxidation

CHO (kcal/min)

Fat (kcal/min)

ChO/Fat
25.00 20.00

15.00

10.00

5.00

0.00 15 16 17 18 19 20

post altitude changes in fat oxidation

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8. CONCLUSION
The altitude camps have been well supported to date and going forward, a stronger focus will be put on ensuring that our key endurance athletes maximise the opportunity to train at altitude as we move towards 2012 and beyond. Already the interest for future camps has been extremely positive, and word on how good the camps are is spreading back to the UK from those who have been to Font Romeu and Iten. The important factor is that over the past 12 18 months the investment into the altitude programme, not just in pounds, but in man-hours in terms of organisation and camp management/support, is actually having a positive and progressive impact on athlete performances. The January 2011 camp in Kenya was the most successful to date with a selection of the UKs best endurance athletes in attendance. This highlights that key athletes, some of whom are serious Championship medal contenders, are now using altitude to enhance their performance. The online survey feedback through online survey tool survey monkey has provided some useful information from athletes and coaches to help fine tune the athlete camps to make then event better. For example, UKA will look to support future altitude camps in Kenya with a UKA nutritionist, in addition to purchasing mountain bikes to help the coaches and relevant support staff to accompany athletes on training runs. Going forward, as the altitude programme continues to expand, consideration should be given to acquiring land/property in Kenya and Font Romeu. Given the altitude programme is a long term project it will probably be more cost effective to own a property/base at altitude.

9. AppENdICES
Stevenson ach to Ricky teve Shaw, co From S :0 4 uary 2011 21 Sent: 28 Febr Barden To: Spencer Kenya Subject: Re: er. Hello Spenc UK Athletics u to you and big thank yo t inspiring Again, a d I on the mos ver nding Rick an for se ip we will ne enya, Its a tr e, ach is simpl perience in K ex as a co e vision I have ya, the more trips to forget. Th e seen in Ken with the from what Iv in groups or tter, working to future Kenya the be es is the key at certain tim well give in, Kenyans we might as it. s, if we dont st how I saw succes y but thats ju d thing to sa there, so a sa h out arned so muc Ricky and I le ain. thank you ag

From Emma Pallant Sent: 03 Feb ruar y 2011 10 :14 To: Ian Stew ar t; Spencer Barden Subject: Than k you Dear Ian, Spe ncer and Dav e, I just wanted to write to yo u all to say th past three w ank you so m eeks altitude uch for the training in K early hours enya. I arrive of this morni d back in the ng and I am before had th missing it al e opportunit ready. I have y to dedicate that I love do never three weeks ing, running. to the one th This wouldn the superb ch ing t have been oice of venue, possible with generous sp and fantastic out onsor of Lon organisation don Maratho by UK A endu want to be th n rance. I know e best there that if you is no easy pa working hard th to get ther for it but guys e and I love like you, putt help to clear ing on camps that path so that we can like these that all my ne then work ev eds were prov en harder. I fe ided for, from food and drin lt the basics su k to the traini ch as good ng essentials coach, Mick. such as the I am extrem presence of ely grateful fo putting into ou my r the hard w r spor t and in ork you are al particular m l y personal de Many Thanks velopment. Emma Palla nt

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UKA and London Marathon are plea sed to announce the 2011 and early 2012 altitude training cam p programme for UK endurance athletes.
Following the successful implementati on of the UKA/London Marathon altitude programme throughout 2010 , the key objective for the altitude strategy going forward is to continue to provide athletes and coaches with the opportunity to train in a grou p environment within a managed and supported programme in Font Romeu (France) and Iten (Kenya) at heights of 1850m and 2350m abov e sea level respectively. The main camps will be supported by a team of UKA support staff including coaches, physiotherapis ts, doctors, soft tissue therapists and exercise physiologists. The UKA/London Marathon altitude programme has already had a positive impact with a number of succ essful performances throughout the 2010 summer season including Mo Fara hs double European Championships gold over 5,000m and 10,000m and Chris Thompsons European Championships silver at 10,00 0m following periods of altitude training in Iten and Font Romeu. Jo Jack son who finalised her preparations for the European Cham pionships 20km Walk in Font Romeu and finished tenth went on to win Com monwealth Games gold in Delhi. The positive feedback surrounding the altitude programme and the continued forward momentum in UK endurance running has meant that the altitude camps are now beco ming increasing popular, especially amongst some of the UKs leading endurance athletes. Description (2011/early 2012 altitude camps) Spring Training Camp Summer Training Camp and Preparation Camp pre World Champs (Daegu)

ALTITUDE TRAINING OPPORTUNITIES

The camps are open to all UK endu rance athlete and coach pairings, however, the availability for places funded by UKA/London Marathon for 2011 will be prioritised from the list below. If availability allows at each venue, athletes and coaches are welcome to attend the camps on a self funded basis. prioritised as follows: 1. World Class Performance Prog ramme (WCPP) athletes 2. UKA Futures Programme athle tes 3. Current GB&NI team athletes (GB& NI representation in the 12 months prior to the start of each camp) 4. UKA and London Marathon nom inated athletes and coaches 5. Home Country Federation nom inated coaches (linked to coach development initia tives through the National Coach Mentor programme) The UKA/London Marathon altitude camp programme is detailed below. Any UK endurance athletes who fulfil the above criteria and are interested in attending any futur e altitude training camps should in the first instance express their inter est before the relevant closing dates with UKA National Enduranc e Senior Coordinator Spencer Barden by email sbarden@uka.org.u k with details of the camp they would like to attend. UKA/London Marathon funded plac es will be

Closing date for Location expression of interest @Altitude Depart: 11 or 18 April 2011 Return: 2 May or 13 May 2011 Font Romeu, France 31 January 2011 (option to stay longer for WCPP or Futur 3-4 weeks es funded athletes) Depart: 21 June Agreed return dates UK Champs/Trials/various DL meets/Wo rld Champs Depart: 23 July Agreed return dates for World Champs - Font Romeu, Fran ce Primarily Marathon athletes selected N/A 3-6 weeks for Daegu Depart: 1 August Agreed return dates for World Champs Depart: 27 October or 10 November 2011 Return: 24 November or 8 December 2011 January to April 2012 (exact dates TBC) Mid April to Mid May 2012 (exact dates Iten, Kenya Iten, Kenya 31 August 2011 1 November 2011 3-5 weeks 3-6 weeks

Departure and return dates

Winter Training Camp Training Camp Indoor/Cross Country/Road Race Season Spring Training Camp

TBC) France TBC 3-4 weeks George Gandy (National Event Coach Endurance), Ian Stewart (Head of Endu rance), Spencer Barden (National Endu David Bedford (Race Director London rance Senior Coordinator) and Marathon) will make the final decision on who will be offered the available place s on each of the altitude camps.

UKA National Endurance Senior Coo rdinator - Spencer Barden by email sbarden@uka.org.uk

If you have any questions on the abo ve please contact:

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running Fitness, May 2011

s Last month, we revealed the secret of Lornah Kiplagats High Altitude ya. Training Centre (HATC) in Iten, Ken ns Britai Here we catch up with one of en, top marathon runners, Lee Merri of to find out how he, and some our leading endurance athletes, are benefiting from a UKA/London Marathon altitude programme to help make their 2011 seasons and beyond as successful as possible

BY YOU CANT FAIL TO BE INSPIRED EAT, ITS ITEN: THE WEATHERS GR E AT HIGH ALTITUDE AND THERE AR N. LOTS OF BEAUTIFUL PLACES TO RU IT LITERALLY TICKS EVERY BOX.

finisher in last years European So says Lee Merrien, Britains top was one of 17 British international Championships marathon. He UKA/London Marathon altitude athletes who attended a recent ing Centre. Lornah Kiplagat High Altitude Train training camp at the camp built on the successful The delivery of the training /LM altitude programme in 2010 implementation of the overall UKA athletes focused training opportunity for and offered another

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BRITAIN'S TOP MIDDLE AND LONG DISTANCE RUNNERS ARE HOPING TO BENEFIT FROM THE ALTITUDE TRAINING PROGRAMME
iled and evidence-based input in the planning, and following deta e and Professor Andy cise physiologists Dr Barry Fudg from exer e in working have a huge amount of experienc Jones - both of whom ion to consultation with leading with athletes at altitude - in addit athletes and coaches, the two domestic and overseas endurance Romeu chosen by UKA and LM were Font altitude venues ultimately hts of 1800m (6000ft) and in France and Iten in Kenya, at heig 2385m (8000ft) respectively.

ent, a key objective of UKAs and coaches in a group environm endurance strategy. ted in the famous Rift Valley As revealed last month, Iten, situa for hundreds of athletes including Province, is the training base i Kiplagat, Mary Keitany, Linet Masa 2009 world champions Florence the capital of uiyot, and while its referenced as and Vivian Cher the epicentre of the endurance running in Kenya, it is arguably growing. d , with a reputation that keeps worl greater belief that group training offers Based on the firm ed ing, UKAs endurance team want benefits than individual train appropriate and expert er a programme with provision of to deliv g and post-camp to ensure that support personnel pre-camp, durin de whom would be exposed to altitu athletes and coaches, many of prepared. time, were correctly educated and for the first ramme was almost 12 months The resultant UKA/LM altitude prog

WATCHFUL EYES

support, primarily delivered by Sports science and educational de programme. s, is integral to the UKA/LM altitu Fudge and Jone ical monitoring protocol set up for Athletes follow the physiolog g theyre best prepared prior to goin altitude training which ensures e and are then t to the altitude once at the venu to altitude, adap

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82 ENDURANCE

level. reviewed when they return to sea involves pre and post-altitude The protocol n laboratory/field work and adaptatio monitoring whilst at altitude. ational As well as being part of the educ coaches to process in exposing athletes and iologists altitude training, the exercise phys ide specific feedback to are able to prov g their both to ensure they are maximisin the at altitude and are benefiting from time associated with responding potential gains well to altitude conditions. has The UKA/LM altitude programme a number already had a positive impact with ghout of encouraging performances throu summer season. These included the 2010 pionships Mo Farahs double European Cham Chris gold over 5,000m and 10,000m and s European Championships silver Thompson ds of at 10,000m both won following perio u altitude training in Iten and Font Rome an Pyrenees. Jo Jackson who in the Catal European finalised her preparations for the Romeu Championships 20km walk in Font tenth went on to win and finished i. Commonwealth Games gold in Delh

camp Athletes who attended the first already of the year in Kenya in 2011 are who excelling, including Helen Clitheroe of recorded a European leading time ing 8:39.81 in the 3000m when finish d class field in the Aviva fourth in a worl held on Grand Prix in February. Helen also pean a thrilling victory in the recent Euro to ships. Indoor Champion art, UKAs Head of Endurance, Ian Stew its the whole package and not just says the edge: the altitude that gives athletes endurance The majority of the worlds best have tes are based at altitude and we athle why it a strong evidence base to prove and with works, he says. Thanks to UKA ort of London Marathon were now the supp coaches able to offer our athletes and their st 12 access to altitude training for almo time. months of the year for the first onment Training together in a group envir strategy, is a key aspect of our endurance and Iten but the fact that both Font Romeu full of likeare such inspirational places and as the minded people is just as important based at altitude. fact that were

Above right: Helen Clitheroe training on the track near Iten

Left: Lee Merrien

Below right: Nick McCormick and Steph Twell training under the watchful eyes of UK coach Mick Woods

Below left: Nick McCormick meets some of the local wildlife

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83
LEE MERRIEN DISCUSSES HIS ITEN EXPERIENCE

and supported programme with Were offering a fully managed tance and were giving physiological and nutritional assis medical, al training rtunity to benefit from an exception our athletes the oppo class athletes. d environment surrounded by worl great thing about Kenya, for It doesnt have to be fancy the lly and miles of dirt trails; theres litera example, are the miles , which is exactly what they train nothing else to do up there but need to maintain their focus. as well as in Font Romeu - is The training environment in Iten tes. unprecedented for endurance athle says Lee Merrien. Its a fantastic I loved the experience of Iten, ing life. I had a little bit of an environment in all aspects of runn out there already, but I what to expect as friends had been idea hing touches will be going back to put the finis really liked it and to my VLM preparations. s which run for four to five In addition to the two core camp Nov), smaller l/May) and autumn/winter (Oct/ weeks in spring (Apri weeks, as well as Aviva holding/ dedicated camps of three to four ted for the annual major preparation camps for athletes selec be operational going forward. championships will of exposure to altitude which This enables a rotational model ramme and involves to the success of the altitude prog is central and four to six week blocks at high altitude approximately three periodisation altitude model to six week blocks at sea level; this d at altitude so that the potential prolongs the time athletes spen RF d over a twelve month period. benefits can be maximise

in the day. Steady runs would Generally, I will use a head out at about 5pm, or, if it camp in the buildtraining had been an interval session important race. up to an mid-morning, then the second for example, Ive This year, run would be about half an le of camps in used a coup hour later.Wed run twice a for the Virgin preparation day, every day, and wed also thon and last London Mara do weights, says Lee. I was Font Romeu year I used averaging around 120 miles a monwealth before the Com week, but with the altitude, it European Games and the be would be worth a bit more . The main Championships in the UK. is that you benefit for me can focus purely on training and get the rest you need without any distractions. It means you can eat and sleep like an athlete, perhaps better than you can in your own home environment. Most days, wed run as a group at 7am, although we also had the opportunity to run with the Kenyans, and their runs would start at 6.15am.We would join the Kenyans on what were their easy easy runs. These would be about 70-80 minutes and at an average of no faster than 6.30 min/miling, but bearing in mind the first mile is run at 9 minutes, it gives you an idea of how much it picks up. Its a fantastic time to run as the sun comes up.Wed run in almost complete silence: the Kenyans are incredibly focused. As you might expect, with everything concentrated on running, the distractions of everyday life are few and far And how has it helped between. We all got very his preparation? If good at table tennis, says Lee. everything goes well, Id be We did have Internet access, looking at trying to get some but the connection wasnt qualifying times at London for great. And we played a lot of the World Championships, board games something I says Lee. Training is going hadn't done for ages.Youre well: if I dont run faster than happy to be relaxing and last year, than something doing things like having an will have gone wrong. I was afternoon nap: you just tend actually in shape at last year's to fall into the Kenyan way of European Championships in life, which generally means Barcelona to run quicker than that everythings done at its I did at London, so if I can own pace. push on again from that, I will A second training session get the times I need. d then take place later woul

For more information on the UKA/ LM Altitude Training Camps please contact UKA National Endurance den: Senior Co-ordinator Spencer Bar sbarden@uka.org.uk

All photos courtesy of Mark Shearman