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
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 3
1.
INTrOdUCTION
Altitude training - in the modern era – is used by the majority
of the world’s 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 Marathon’s 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.Mary’s 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.
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 5
Mo Farah has been a
regular at the UKA/
London Marathon
altitude camps in Font
Romeu and Iten
Fudge’s 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.
“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
This is a model favoured by British athletes
including Mo Farah, Chris Thompson and
Paula Radcliffe.
“There’s 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 I’ve had the
opportunity to increase the amount of time I’ve 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. I’ve no doubt that it
contributed to my major successes in 2010, helping me to win
double gold in Barcelona.”
6 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
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.
PB’s
Progression of race times
30
*1.4
25
1.4
1.2
Number of PB’s
20
1.0
0.9
15
0.8
0.8
0.6
10
0.4
5
0.2
0
2008
Figure 1
*Statistically significant
2009
2010
0
Progression of race times from previous year (%)
1.6
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.
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 7
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 world’s 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.Mary’s. 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.
The preparation camp costs prior to Barcelona
were funded from the Championship budget and
the Marathon team European Team Cup budget.
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 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.”
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.
Chris Thompson who prepared for the European
Championships in Font Romeu, said:
8 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
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.Mary’s 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 didn’t 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).
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 9
6.
CASE STUdy:
hELEN CLIThErOE,
IMpACT OF ALTITUdE TrAINING
ON hEr phySIOLOGICAL prOFILE.
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
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)-Mar 11
(La)-Dec 10
(La)-Jan 08
(La)-Mar 07
HR-Mar 11
HR-Dec 10
HR-Jan 08
HR-Mar 07
10
200
8
150
6
100
4
50
2
0
Heart Rate (beats/min)
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.
Blood (La) (mM)
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.
0
13
14
15
16
17
18
Speed (km/h)
19
20
21
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
Table 1: Key physiological markers over a series of tests.
3
Jan-08
59.0
16.0
18.0
199
70
4
Mar-07
58.9
16.0
18.0
199
66
10 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
CASE STUdy CONTINUEd
Helen’s 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 Helen’s 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
Test
3000m
5000m
10000m
Marathon
Mar-11
08:27.86
14:50.98
31:34.74
2:28:55
Table 2: predicted racing potential.
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.
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
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.
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 11
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.
30.00
ChO/Fat
25.00
20.00
15.00
10.00
5.00
0.00
14
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.
Fat (kcal/min)
CHO (kcal/min)
15
16
17
18
19
pre altitude fat oxidation
Fat (kcal/min)
CHO (kcal/min)
30.00
ChO/Fat
25.00
20.00
15.00
10.00
5.00
0.00
15
16
17
18
19
post altitude changes in fat oxidation
20
12 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
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 UK’s 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
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Sent: 03 Feb
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To: Ian Stew
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B
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Subject: Than
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UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 13
ALTITUDE
TRAINING
OPPORTUNITIES
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
h’s double European
Championships gold over 5,000m and
10,000m and Chris Thompson’s
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 UK’s
leading endurance athletes.
Description
(2011/early 2012 altitude camps)
Spring Training Camp
Summer Training Camp and
Preparation Camp pre World
Champs (Daegu)
Winter Training Camp
Training Camp – Indoor/Cross
Country/Road Race Season
Spring Training Camp
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.
UKA/London Marathon funded plac
es will be
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 [email protected]
k with details of the camp they
would like to attend.
Departure and return dates
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
Iten, Kenya
31 August 2011
3-5 weeks
January to April 2012 (exact dates TBC)
Iten, Kenya
1 November 2011
3-6 weeks
Mid April to Mid May 2012 (exact dates
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.
If you have any questions on the abo
ve please contact:
UKA National Endurance Senior Coo
rdinator - Spencer Barden
by email [email protected]
14 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
m. Copyright © 2011.
) at www.exacteditions.co
Weekly (10 February 2011
ekly.com from Athletics
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) at www.exacteditions.co
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16 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
m. Copyright © 2011.
) at www.exacteditions.co
Weekly (10 February 2011
ekly.com from Athletics
son@athletics-we
Printed for Jason.Hender
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m. Copyright © 2011.
) at www.exacteditions.co
Weekly (10 February 2011
ekly.com from Athletics
son@athletics-we
Printed for Jason.Hender
18 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
m. Copyright © 2011.
) at www.exacteditions.co
Weekly (10 February 2011
ekly.com from Athletics
son@athletics-we
Printed for Jason.Hender
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m. Copyright © 2011.
) at www.exacteditions.co
Weekly (10 February 2011
ekly.com from Athletics
son@athletics-we
Printed for Jason.Hender
20 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
running Fitness, May 2011
s
Last month, we revealed the secret
of Lornah Kiplagat’s High Altitude
ya.
Training Centre (HATC) in Iten, Ken n’s
tai
Bri
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 CAN’T FAIL TO BE INSPIRED
IT’S
T,
EA
ITEN: THE WEATHER’S GR
E
AT HIGH ALTITUDE AND THERE AR N.
LOTS OF BEAUTIFUL PLACES TO RU
IT LITERALLY TICKS EVERY BOX.”
finisher in last year’s European
So says Lee Merrien, Britain’s top
one of 17 British international
was
Championships marathon. He
UKA/London Marathon altitude
t
recen
a
ded
atten
who
tes
athle
gat High Altitude Training Centre.
training camp at the Lornah Kipla
built on the successful
camp
The delivery of the training
altitude programme in 2010
/LM
UKA
all
over
the
of
n
tatio
implemen
rtunity for athletes
oppo
ing
train
sed
focu
and offered another
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 21
BRITAIN'S TOP MIDDLE AND
LONG DISTANCE RUNNERS
ARE HOPING TO BENEFIT
FROM THE ALTITUDE
TRAINING PROGRAMME
ent, a key objective of UKA’s
and coaches in a group environm
endurance strategy.
ted in the famous Rift Valley
As revealed last month, Iten, situa
reds of athletes including
hund
for
Province, is the training base
i
Kiplagat, Mary Keitany, Linet Masa
nce
Flore
s
pion
cham
d
worl
2009
d as the “capital of
ence
refer
it’s
while
and
,
uiyot
and Vivian Cher
the epicentre of the endurance
running” in Kenya, it is arguably
s growing.
keep
that
n
tatio
repu
a
with
,
d
worl
p training offers greater
grou
that
f
belie
Based on the firm
s endurance team wanted
UKA’
ing,
benefits than individual train
of appropriate and expert
ision
prov
with
e
ramm
prog
a
er
to deliv
post-camp to ensure that
and
g
durin
amp,
pre-c
support personnel
d be exposed to altitude
woul
m
who
athletes and coaches, many of
and prepared.
ated
educ
ctly
corre
were
,
time
for the first
e was almost 12 months
ramm
prog
de
altitu
LM
The resultant UKA/
iled and evidence-based input
in the planning, and following deta
Fudge and Professor Andy
Barry
Dr
ists
iolog
phys
cise
from exer
nt of experience in working
amou
huge
a
have
Jones - both of whom
ultation with leading
cons
to
ion
with athletes at altitude - in addit
and coaches, the two
tes
athle
rance
endu
seas
over
domestic and
eu
en by UKA and LM were Font Rom
altitude venues ultimately chos
and
0ft)
(600
m
1800
of
hts
in France and Iten in Kenya, at heig
2385m (8000ft) respectively.
WATCHFUL EYES
support, primarily delivered by
Sports science and educational
UKA/LM altitude programme.
the
to
ral
integ
is
s,
Fudge and Jone
monitoring protocol set up for
ical
Athletes follow the physiolog
g
they’re best prepared prior to goin
altitude training which ensures
venue and are then
the
at
once
de
altitu
the
to
t
to altitude, adap
22 | UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt
82 ENDURANCE
level.
reviewed when they return to sea
ude
-altit
post
and
pre
ves
invol
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
to
back
feed
ific
spec
ide
are able to prov
g their
both to ensure they are maximisin
from the
time at altitude and are benefiting
nding
respo
with
d
ciate
asso
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
ded
inclu
e
Thes
on.
seas
er
summ
the 2010
pionships
Mo Farah’s double European Cham
Chris
gold over 5,000m and 10,000m and
silver
hips
pions
Cham
pean
Euro
’s
Thompson
ds of
at 10,000m both won following perio
u
altitude training in Iten and Font Rome
who
–
on
Jacks
Jo
.
nees
Pyre
an
in the Catal
European
finalised her preparations for the
Romeu
Championships 20km walk in Font
win
to
on
went
–
tenth
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
Aviva
the
in
field
class
d
fourth in a worl
held on
Grand Prix in February. Helen also
t European
recen
the
in
ry
victo
ing
thrill
a
to
Indoor Championships.
art,
UKA’s Head of Endurance, Ian Stew
not just
and
age
pack
le
who
the
it’s
says
the edge:
the altitude that gives athletes
endurance
“The majority of the world’s best
we have
and
de
altitu
at
d
base
are
tes
athle
why it
a strong evidence base to prove
and with
works,” he says. “Thanks to UKA
we’re now
thon
Mara
on
Lond
of
ort
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
de.
altitu
at
d
base
fact that we’re
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
UKA/London MARAthon (LM) ALtItUde tRAInIng CAMP AnnUAL RePoRt | 23
83
LEE MERRIEN
DISCUSSES HIS
ITEN EXPERIENCE
and supported programme with
“We’re offering a fully managed
l assistance and we’re giving
tiona
nutri
and
ical
iolog
phys
medical,
fit from an exceptional training
bene
to
ty
rtuni
our athletes the oppo
athletes.
class
d
environment surrounded by worl
t thing about Kenya, for
grea
the
–
y
fanc
be
to
have
“It doesn’t
; there’s literally
trails
dirt
of
miles
and
example, are the miles
exactly what they
is
h
whic
,
train
nothing else to do up there but
s.”
focu
their
tain
need to main
– as well as in Font Romeu - is
The training environment in Iten
tes.
unprecedented for endurance athle
says Lee Merrien. “It’s a fantastic
“I loved the experience of Iten,”
ing life. I had a little bit of an
environment in all aspects of runn
been out there already, but I
had
ds
frien
as
ct
expe
to
what
idea
to put the finishing touches
back
g
goin
be
will
really liked it – and
to my VLM preparations.”
s which run for four to five
In addition to the two core camp
mn/winter (Oct/Nov), smaller
autu
and
)
l/May
weeks in spring (Apri
s, as well as Aviva holding/
week
dedicated camps of three to four
ted for the annual major
selec
tes
athle
for
s
camp
on
preparati
al going forward.
championships will be operation
of exposure to altitude which
This enables a rotational model
de programme and involves
altitu
the
of
ess
succ
the
to
is central
s at high altitude and four
block
week
six
to
approximately three
disation altitude model
perio
to six week blocks at sea level; this
de so that the potential
altitu
at
d
spen
tes
athle
time
prolongs the
RF
th period.
mon
ve
twel
a
over
d
benefits can be maximise
in the day. Steady runs would
“Generally, I will use a
head out at about 5pm, or, if it
build
the
in
camp
training
had been an interval session
race.
rtant
impo
up to an
mid-morning, then the second
I’ve
ple,
exam
for
This year,
run would be about half an
in
s
camp
of
le
used a coup
hour later.“We’d run twice a
in
Virg
the
for
preparation
day, every day, and we’d also
last
and
thon
London Mara
do weights,” says Lee. “I was
eu
Rom
Font
year I used
averaging around 120 miles a
th
weal
mon
before the Com
week, but with the altitude, it
pean
Euro
Games and the
be would be worth a bit more
main
The
.
Championships
in the UK.”
you
that
is
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, we’d 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. It’s a
fantastic time to run as the sun
comes up.We’d 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, I’d be
“We did have Internet access,
looking at trying to get some
but the connection wasn’t
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.You’re
well: if I don’t 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 everything’s 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.”
later
place
take
then
d
woul
For more information on the UKA/
LM Altitude Training Camps please
contact UKA National Endurance den:
Senior Co-ordinator Spencer Bar
[email protected]
All photos courtesy of Mark Shearman