2 months before the Grand Raid BCVS 😍
Preparing at altitude: a secret weapon?
Endurance performance depends on many factors, but oxygen transport is a key one. Let’s make red blood cells at altitude, like the pros!
It’s possible, but not for everyone, for the simple reason that it’s a slow process. Despite popular belief, a night in a hut or at altitude makes no difference. Scientific research tells us that you need to spend 100 hours at altitude to increase your total haemoglobin mass by 1%. A pro course lasts around 20 days, with a benefit of around 3% on hemoglobin, the body’s oxygen carrier.
A training method that will undoubtedly be used by the future world champion, but are you ready to sweeten all your vacations for a gain of 3%? Probably not.
More recently, studies have shown that short, intensive training at simulated altitude (hypoxic chamber) produces significant peripheral adaptations in 5 to 6 sessions, which also improve oxygen utilization at muscle level. More accessible if you have access to hypoxic chambers. This type of training fits in well with the pre-competition sharpening period.
For the amateur mountain biker, the easiest way is still to get out on the course via reconnaissance and acclimatize your body to the altitude. The Pas de Lona culminates at almost 2800 metres, and performance capacity is reduced. However, an acclimatized body becomes more efficient. The portage is also a special exercise, and a little training never hurts.
Have a great summer!
Arnaud

Registration and information at www.grand-raid-bcvs.ch.

Introducing your coach :
Arnaud Rapillard, 37, 5x top 10 Verbier-Grimentz, PR: 6h23 and 49 seconds in 2016.
He has 18 editions to his credit between 2004 and 2023, including 12 from Verbier. He knows the course “like the back of his hand.
Trained at the University of Fribourg and then at Macolin in the field of sports science, his knowledge of training and physiology were the keys to his consistency on this legendary event. A hard worker and perfectionist, he has always sought to pay attention to the details of his training and his equipment in order to push back his limits.
Now retired from competitive sport, he puts the same energy into his company Next Percent to help endurance athletes achieve their goals.

Grand Raid BCVS