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High Altitude Training
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Contents
Other Names
- Altitude Training
Background
- This page is a review of the literature on training at altitude (work in progress)
History
Epidemiology
Terminology
- Training
- LHTL: Live high, train low (live at altitude, train at sea level)
- LHTH: Live high, train high (live at altitude, train at altitude)
- LLTH: Live low, train high (live at sea level, train at altitude)
- IHT: intermittent hypoxic training
- IHE: intermittent hypoxic exposure
- Physiology
- Hbmass: Hemoglobin mass
General
- General
- General assumption unacclimatized athlete is at a disadvantage compared to the acclimatized athlete competing at altitude
- Utilizing physiologic effects of high altitude acclimatization on hypoxia and exercise performance at both altitude and sea level is the primary driver of utilization of altitude training among athletes.
- Optimal Elevation
- <2000 Meters: Not enough stimulus
- 2000-2500 meters: 22+ hours per day
- 2500-3000 meters: 12+ hours per day
- 3000: no benefit above 3000 meters
Benefits of Training at Altitude
- Improved aerobic capacity
- Increased VO2 max
- Increased erythropoietin (EPO)
- Leads to corresponding increase in red blood cell mass
- Theorized to be the key acclimatization response that enhances both VO2max and performance[1]
- However, studies supporting this finding are variable and inconclusive
- Increased Muscle buffer capacity
- Improved pH regulation
- More efficient exercise economy
- Improved mitochondrial function and efficiency
- Augmented skeletal muscle capillary-to-fiber ratio
- Central factors (cerebral hypoxia)
Negative Effects of Altitude on Performance
- Decreased Muscle Mass
- Diminished efficiency of energy expenditure
- Cardiac output decreases
- Increased risk of dehydration
- Decreased training intensity
- Decreased power output
- Longer recovery time
Practical Considerations
- LHTH Model (live high, train high)
- Investigation into this model has produced mixed results
- Some show improved VO2max, performance
- Others show athletes inability to maintain high intensity training at altitude with subsequent decline in performance[1]
- Limitations may may result from tissue hypoxia and centrally induced reduction in exercise effort
- Investigation into this model has produced mixed results
- LHTL Model (live high, train low)
- Addresses the training intensity limitation seen with LHTH, still achieves benefits of acclimatization[2]
- This model is most commonly adopted by elite athletes and teams
- Overall conflicting evidence
- Some studies show benefit with improved athletic performance, serum erythropoietin levels, VO2max
- Other studies show no significant difference[1]
- Artificial "altitude environments" have been created to simulate living high, including:
- Nitrogen dilution apartments
- Oxygen filtration apartments/tents
- Training at altitude with the use of supplemental oxygen
- LLTH Model (live low, train high)
- Varies from other models in that the altitude/ hypoxic training period is smaller and more discrete
- Hypoxia may be used during a resting state (IHE) or with exercise training (IHT)
- Time is typically limited to 180 minutes or less
- Hypoxia can be natural or artificial
- Evidence for benefit to exercise performance is limited
- Likely helps with pre-acclimatization prior to competition at altitude[1]
- Optimal training strategy
- Has yet to be totally delineated
- Current best evidence states the recommendation for competing/participating in the high-altitude environment is to allow for adequate acclimatization over a period of weeks[3]
- (Editors note: this section needs to be organized)
- Mixed altitude strategies (such as LHTL plus train high) appear to increase Hbmass, V˙O2max, and endurance performance greater than typical LHTL.
- Absolute changes in Hbmass and V˙O2max do not necessarily translate into proportional changes in endurance performance.
- Absolute changes in Hbmass and V˙O2max appear to be repeatable as a result of LHTL, but performance improvements are far more variable.
- LHTL may induce additional nonhematological improvements that transfer into cycling performance improvement.
- Enhancement of Hbmass as a result of LHTL may improve repeat maximal cycling performance.
- In elite athletes, sedentary and confined living conditions as a result of living in an altitude house may not provide an adequate stimulus for enhanced erythropoietic activity, leading to a substantial increase in Hbmass.
- Consideration of current training phase is required when implementing an altitude training program designed to enhance specific endurance performance determinants, in particular, running economy.
Athlete Specific Considerations
- Need to discuss sickle cell disease, trait, other hemoglobinopathies
See Also
References
- ↑ 1.0 1.1 1.2 1.3 Wilbur RL. Application of altitude/hypoxic training by elite athletes. Med. Sci. Sports Exerc. 2007; 39:1610Y24.
- ↑ Levine BD. Intermittent hypoxic training: fact and fancy. High Alt. Med. Biol. 2002; 3:177Y93.
- ↑ Subudhi AW, Roach RC. Endurance performance at altitude. Curr. Sport Med. Rep. 2008; 7:6Y7.
Created by:
John Kiel on 7 July 2019 22:12:03
Authors:
Last edited:
24 April 2022 12:33:19
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