High Altitude Training
by Kelly Keane winner of the Houston Marathon 2005 and Master Amino Acid Pattern (MAP) Team member.
Many athletes around the world train at high altitude to improve performance. There are many positive adaptations to high altitude training. In this article, I will attempt to outline the benefits of a high altitude training program as well as some tips for athletes and coaches.
Most athletes who experiment with high altitude training experience an improvement in performance. This assumes that the athlete continues with the same training load as they were doing at sea level and that he/she is fit before traveling to high altitude. Many Studies have found that living at high altitude and training at low altitude (live high/train low) is the best way to go. High altitude exposure leads to increased red blood cell mass and increased VO2 max, and therefore enhanced performance. (In most athletes)
The body makes physiological adaptations and responds to living high. Living at altitude Increases EPO and leads to an increase in red blood cell mass, This adaptation is the reason most athletes experience an enhanced performance. Many studies have indicated that 3-4 weeks is optimal for a training effect. When athletes return to sea level, EPO level is suppressed and red blood cell mass gradually decreases. This is why it is crucial to plan altitude training completely around your peak race. It is also important to note that not all athletes experience the same positive results from altitude training. Everyone is different and it is important to create the perfect plan to maximize the benefit. Often times, this is through trial and error.
There are certain things the athlete should do before training at altitude. These preparations will increase the likelihood of a positive adaptation. Athletes should have a blood test 6 weeks before starting altitude training. Talk to your doctor about desired levels of serum ferritin. If it is low, you will need to increase dietary iron. This is accomplished by supplementing to increase ferritin prior to altitude exposure. Otherwise, red blood cell response will be reduced and the altitude training may not be beneficial at all. Remember iron should be taken about 1 hour before or 1 hr after meals with vitamin C to increase absorption
Athletes often wonder how high to go to train at altitude. Many seem to think that higher is always better. It is important to not that going too high may cause the athlete to experience excessive ventilatory acclimatization, and other negative side effects. You will not get desirable positive training effect if this is the case. The quality or intensity of your training will be sacrificed. On the other hand, training too low may not cause an increase in red blood cell mass and therefore would not lead to an increase in performance.
There is scientific evidence that 2,000 to 2,500 meters is the optimal altitude range for many athletes. Again, it is important to note that not all athletes have a positive training effect when including altitude training to their plan. Athletes and coaches must work closely together to develop an effective beneficial plan. Blood tests before and after altitude training can help define what is best for the athlete and what altitude may be optimal. As with all aspects of training, it is about learning what works for you.
Other Articlea : How to stay energized and hydrated during a marathon and Train for Aerobic Capacity and Lactate Threshold
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