Altitude training, also known as hypoxic training, is a method used by athletes to improve their endurance and performance by exposing themselves to reduced oxygen levels found at higher altitudes. It involves spending as much time as possible in thin air in the mountains in order to trigger the production of hemoglobin-rich red blood cells to ferry oxygen to the muscles. Because the air is thinner”at altitude, the red blood cells take up less oxygen than usual. In order to improve the oxygen supply to the organs, the body first eliminates blood plasma and “thickens” the blood. In addition, the heart pumps faster and thus increases the volume of blood pumped per minute.
Training at altitude bring also the danger of overtraining much greater than in the lowlands. In order not to get exhausted, overtraind off injuries. Her 10 rules for a optimal altitude training:
1. The Right Altitude
Choose the Right Altitude: The ideal altitude for training varies from person to person, but many athletes find benefits at altitudes between 6,000 and 8,000 feet (1,800 to 2,400 meters) above sea level.
2. Gradual Acclimatization
Altitude training places additional stress on the body. It’s important to listen to your body and not push yourself too hard, especially when adapting to the reduced oxygen levels. Start your altitude training at a lower intensity with easy runs to gradually increase the volume and intensity over time. This allows your body to acclimate to reduced oxygen levels and minimizes the risk of altitude sickness and Injuries. Monitor Oxygen Levels: Invest in a pulse oximeter to monitor your blood oxygen saturation levels (SpO2). This device helps you track your adaptation to altitude and ensure you’re not pushing yourself too hard.
3. Maintain Hydration, balanced Nutrition and Good iron stores
Staying hydrated is crucial at high altitudes. The dry air can lead to increased fluid loss through respiration, so drink plenty of water throughout the day. Proper nutrition is essential for altitude training. Ensure you are consuming enough calories, carbohydrates, and nutrients to support your increased energy expenditure and recovery needs.
To make red blood cells, you need iron. That means there’s no point in heading to altitude if your iron levels are low. Check the iron level before the altitude trainingscamp, the ferritin are at least 20 micrograms per liter for women, and at least 30 for men. We advice runners to take iron supplements while they’re at altitude.
4. Getting overtrained will negate the benefits
A. Sleep Quality: Altitude can indeed disrupt sleep patterns. Many athletes experience poor sleep quality when training at higher altitudes due to factors such as reduced oxygen levels and changes in atmospheric pressure. It’s essential to prioritize good sleep hygiene, including a comfortable sleeping environment, maintaining a consistent sleep schedule, and possibly using techniques like altitude-adjusted sleeping arrangements or oxygen supplementation to improve sleep quality.
B. Dehydration: Dry air at higher altitudes can lead to increased fluid loss through respiration and sweat. Staying adequately hydrated is crucial for performance and overall well-being. Drink water regularly throughout the day and consider using sports drinks or electrolyte supplements to help maintain electrolyte balance.
C. Monitoring Recovery: Pay close attention to your body’s recovery signals. Keep a training log to track your training load, how you feel during and after workouts, and any signs of overtraining or fatigue. Recovery techniques such as light jogging, or stretching massage, foam rolling, bikking and contrast baths can also be beneficial.
5. Heat and high-altitude sprints
You’ve mentioned two interesting strategies that can be used as add-ons to enhance the effectiveness of Live High, Train Low (LHTL) altitude training. These strategies involve incorporating high-altitude sprints and heat training into your altitude training program:
5.1 High-Altitude Sprints:
Benefits: High-altitude sprints can be beneficial for improving repeated-sprint performance, particularly in team-sport athletes who need to perform short bursts of high-intensity efforts during a game.
How It Works: Instead of doing all your intense training at low altitude, you can incorporate high-intensity sprint sessions at high altitudes. This approach takes advantage of the reduced oxygen levels at altitude to challenge your anaerobic energy systems.
Considerations: High-altitude sprints should be integrated thoughtfully into your training plan to avoid overtraining or injury.
5.2 Heat Training:
Benefits: Heat training can increase plasma volume, which is the liquid component of your blood without red blood cells. This increase in plasma volume can improve cardiovascular function and potentially enhance your body’s ability to adapt to altitude training.
How It Works: Before heading to altitude for LHTL training, you expose yourself to heat stress through activities like hot baths, saunas, or hot yoga. This heat exposure triggers adaptations in your cardiovascular system.
Considerations: Heat training should be supervised and carried out cautiously to prevent dehydration and overheating. Both of these strategies can complement LHTL altitude training, but it’s essential to tailor them to your specific sport, fitness level, and goals.
6. Timing is crucial
Timing is indeed a crucial consideration when planning an altitude training block relative to your goal race. While there is some general guidance, individual variation plays a significant role in determining the optimal timing for altitude training. Here are some key points to keep in mind:
First Week After Altitude: Racing in the first week immediately after coming down from altitude can be advantageous for some athletes. This is when your body is still adapted to the altitude and may have an increased red blood cell count, which can enhance endurance performance. However, it’s essential to gauge your own response, as some individuals might experience fatigue or a temporary drop in performance during this period.
Second Week After Altitude: The second week after returning to sea level is often considered a less favorable period for racing. This is when your body is readapting to the lower oxygen levels, and you may experience a decrease in performance. It’s a time when fatigue can be more pronounced, so it’s generally not recommended for peak competitions.
Sweet Spot from Third to Fifth Week: There is often a consensus that a sweet spot for performance can occur during the third to fifth week after returning from altitude. This is when your body has had time to recover from the altitude stress while still retaining some of the physiological benefits. Many athletes aim to schedule their goal races during this period to maximize the advantages gained from altitude training.
Recovery Period: After an altitude training block, whether you plan to race immediately or in the following weeks, it’s crucial to incorporate a few days of easy training or active recovery. This helps your body adjust to sea-level conditions and reduces the risk of overtraining or fatigue.
Individual Variation: Keep in mind that individual responses to altitude training and timing can vary widely. Some athletes may perform well immediately after returning from altitude, while others may need more time to readjust. It’s essential to monitor your own body’s response and adapt your race timing accordingly.
Ultimately, the optimal timing for altitude training relative to your goal race should be based on your specific goals, training history, and how your body responds to altitude. Make a plan with the coach can help you fine-tune your plan and determine the best timing for your unique circumstances.
7. Simulated Altitude Training (Altitude Tents/Chambers):
Using altitude tents or chambers, can induce physiological adaptations that benefit athletes. The pros and cons from simulated altitude training:
Pros
Convenient and controlled: Altitude tents or chambers allow you to create a controlled and consistent hypoxic environment at a lower altitude, which can be more convenient and accessible.
Time efficiency: You can sleep or rest in the hypoxic environment, potentially achieving the recommended daily exposure of 12 to 14 hours without significantly altering your daily routine.
Cons
Limited environmental factors: Simulated altitude may lack the environmental variations and natural terrain found in real high-altitude locations.
Comfort and adaptability: Spending long hours in an altitude tent or chamber can be challenging and may affect your daily activities, social life, and sleep quality.
Cost: The initial purchase and installation of altitude equipment can be expensive.
8. Monitoring lactate levels during altitude training
Monitoring lactate levels during altitude training is essential for assessing an athlete’s physiological response to hypoxic conditions and optimizing their training program. Lactate threshold testing and lactate monitoring can provide valuable insights into an athlete’s performance and help in tailoring their training intensity and duration. Here’s how lactate measurement is used for control during altitude training:
Lactate Threshold Testing: Lactate threshold testing is a common method to assess an athlete’s aerobic and anaerobic fitness. It involves measuring blood lactate levels at various exercise intensities to determine the point at which lactate accumulation in the blood increases significantly. This threshold marks the transition from aerobic to anaerobic energy production and can help determine training zones.
Training Intensity Zones: Athletes use lactate threshold data to establish specific training intensity zones. These zones help control the intensity of workouts during altitude training. The zones are typically categorized as aerobic, anaerobic, and lactate threshold zones, each with its respective training goals.
Lactate Monitoring During Workouts: Athletes often perform periodic blood lactate tests during training sessions at altitude. This provides real-time data on how their bodies are responding to the hypoxic conditions. By measuring lactate levels at various stages of a workout, athletes can adjust their training intensity to stay within their target zones.
Individualization: Lactate testing allows for the individualization of training plans. Different athletes may have different lactate thresholds and responses to altitude training. Monitoring lactate levels helps tailor training regimens to each athlete’s specific needs and goals.
Progress Tracking: Regular lactate testing during altitude training allows athletes to track their progress and adaptations to the reduced oxygen environment. Over time, athletes should see improvements in their lactate thresholds and fitness levels.
Optimizing Altitude Exposure: Lactate data can help determine when it’s most beneficial to perform certain types of workouts at altitude. For example, athletes may choose to do threshold or interval training at specific altitudes to target different physiological adaptations.
Minimizing Overtraining: Monitoring lactate levels can also help identify signs of overtraining or excessive fatigue. Elevated lactate levels during low-intensity workouts or persistent high levels at rest can signal potential overtraining issues, prompting adjustments to the training plan.
It’s important to note that lactate threshold testing typically requires the assistance of coach who can administer the tests, interpret the results accurately and to ensure that their altitude training program is optimized based on their individual lactate threshold data and physiological responses.
9. Terrain Adaptations
Terrain adaptations during altitude training involve adjusting your training strategies to account for the unique challenges presented by different altitudes and terrains. Altitude training typically takes place in high-altitude locations, which can vary in terms of elevation, terrain, and environmental conditions. Here are some key terrain adaptations to consider during altitude training:
Mountainous Terrain: Train on hilly or mountainous terrain to simulate race conditions if your goal event is in a similar environment. Uphill and downhill running techniques become crucial, and you’ll need to adapt your pace accordingly. Incorporate hill repeats and trail running into your training to build strength and agility.
Rocky or Uneven Surfaces: High-altitude locations often have rocky or uneven terrain. Practice running on such surfaces to improve your balance and stability. Adjust your pace to navigate safely, especially during descents.
Trail Running: If your altitude training involves trail running, adapt to the varying surfaces, steep inclines, and technical descents. Trail running can provide an excellent cardiovascular workout while enhancing agility and proprioception. For more information about Trail Running check
10. Periodization
Periodization is a crucial aspect of effective altitude training. It involves structuring your training program into specific phases or blocks, each with its own focus and goals. Integrating altitude training into your periodization plan can help you maximize the benefits of hypoxic exposure while optimizing your overall athletic performance.
What is the next step?
We can help you incorporate altitude training into a periodized training plan to effectively peak into your target events and achieve your best performance while minimizing the risk of overtraining or adverse effects.
Soon more information about Altitude Training Events in 2024, Stay tuned!!