Altitude Training: Benefits, Effectiveness, and Potential Issues
Altitude training involves training at high altitudes, typically above 8,000 feet, for extended periods, usually at least 30 days. The reduced oxygen levels at altitude stimulate the body to produce more red blood cells and hemoglobin, increasing oxygen-carrying capacity.
Benefits of Altitude Training:
Increased hemoglobin levels, enhancing oxygen transport Increased myoglobin levels, boosting oxygen storage in muscles Delayed lactate threshold, allowing for longer durations at higher intensities These benefits can last up to six to eight weeks, providing a performance advantage for endurance athletes.
Effectiveness of Altitude Training:
While altitude training can improve performance, it also comes with potential issues:
Effectiveness Considerations:
Benefits diminish within days of returning to sea level, reducing the long-term effectiveness. Time away from family and other commitments can be a significant drawback. Altitude sickness, characterized by nausea, dizziness, and headaches, can hinder training quality. Reduced training intensity in the initial days due to altitude sickness. Train Low, Recover High Approach:
To mitigate these issues, a new approach called “train low, recover high” has emerged. This involves training at sea level and recovering at altitude using hypoxic tents, which simulate altitude conditions.
Benefits of Train Low, Recover High:
Eliminates time away from family and other obligations. Reduces altitude sickness and improves training quality. Maintains training intensity and recovery benefits. Conclusion:
Altitude training can enhance performance by increasing oxygen-carrying capacity, but it also has limitations. The “train low, recover high” approach offers a more practical and effective alternative, providing similar benefits without the drawbacks associated with traditional altitude training.