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Altitude adjustments. If you are training or traveling to a race above an altitude of 6,000 feet (1,830 meters) for the first time, or if you do so infrequently, your heart rate will naturally be higher, even at rest. Above 10,000 feet (3,050 meters), you may find your heart rate is a full 50 percent higher. This increase is due to the lower concentration of oxygen in the air at higher altitudes. Of course, the more time you spend at higher altitudes, the greater your body’s ability to adapt, and you’ll probably see a return to your normal heart rate levels after 14 to 21 days.

This increase is due to the lower concentration of oxygen in the air at higher altitudes. Of course, the more time you spend at higher altitudes, the greater your body’s ability to adapt, and you’ll probably see a return to your normal heart rate levels after 14 to 21 days. In fact, you can track your acclimatization with your heart rate monitor, noting how 44 Triathlon Workout Planner your rate decreases and finally gets back to normal within a few weeks. During this time of acclimatization, don’t push beyond your ability, and stay in your target zones.

But take heed—those in the aforementioned study who did absolutely no exercise for a full week before race day also showed a decrease in their lactate threshold, although it was not as significant as in the overtrained group. The lesson we learn from this study is that tapering should be a metaphoric easing of the foot on the gas pedal or a downshift into a lower gear, not an abrupt braking that causes you to lose some of your physical and mental edge. When you create your training schedule, planning a tapering program before your races will ensure that you are fresh and race ready at the starting line.

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