Understanding the fundamentals of altitude physiology is crucial for grasping both the potential performance benefits and the inherent risks associated with altitude training. While various methods of altitude training have been proven effective, adherence to recommended protocols is paramount. However, the challenge lies in the fact that these protocols may differ among athletes, requiring trial & error, and diligent monitoring.
Several key factors must be considered when incorporating altitude into a training plan:
1) (Training) age: Altitude training is generally unsuitable for junior and inexperienced athletes, unless they already reside at altitude. Young and novice athletes have much to learn and experience in their training and racing, making the addition of altitude training potentially overwhelming.
2) Level of fitness: Altitude training can be used for dual purposes: developing base fitness (early in the season) and optimising race fitness (close to and during the race season). Aligning the training with the specific goal is crucial. While the principles remain consistent with sea-level training, execution requires adjustment.
3) Experience: Like any form of training, familiarity breeds success with repeated exposure to altitude training. The body develops a memory for altitude, learning to adapt to its demands over time. Training and elevation can be progressively increased, but not indefinitely.
4) Level of altitude (hypoxic load): Individual responses to altitude training vary. Athletes sensitive to altitude may benefit from conservative altitudes (1000-1800 meters / 3000-6000 feet), while more resilient individuals can venture higher. The ability to train and recover is the best monitor for altitude training resilience.
5) Timing and length of exposure: Meaningful adaptations typically require 2-3 weeks of altitude exposure, though even a single day can yield short-term benefits. Stays exceeding four weeks demand careful planning to avoid boredom and irritations within the team.
6) Geography and weather: The chosen altitude training location's geography and weather are critical considerations. Most popular sites are accessible in the summer only, except, of course, for winter sport athletes.
7) Preparedness to adjust training: Despite the awareness of the need to reduce training loads at altitude, athletes often find it challenging to maintain discipline. The desire to return to, or even exceed, sea-level training intensity, may return after the initial adjustment period.
8) Monitoring subjective perception ratings: Daily monitoring of subjective perceptions regarding sleep, nutrition, stress, muscle soreness, and training is essential. Overreaching or overtraining can occur quickly at altitude, with early symptoms detectable through monitoring of subjective feedback. It is much harder to come back from overreaching and impossible to come back from overtraining at altitude.
9) Monitoring of physiological parameters: Regular monitoring of resting heart rate, training heart rate, SpO2 (blood oxygen concentration), and body weight is crucial at altitude. A declining SpO2 over time signals maladaptation, and any weight loss must be monitored and correlated with nutrition.
10) Iron status: Optimal iron levels are necessary for altitude adaptations, given iron's vital role in oxygen physiology. Iron supplementation during altitude training is recommended, even for athletes with initially healthy iron stores.
In conclusion, incorporating altitude into a training plan demands careful consideration of various factors, with ongoing monitoring and adaptability being key to success. Balancing the potential benefits with the associated risks ensures a comprehensive and effective altitude training experience.
Coaches, Athletes & Sports Scientists
Planning:
Incorporate altitude training into the overall training plan, aligning with both short-term and long-term (cyclical) periodisation strategies.
It's advisable not to try altitude training for the first time immediately before a major event.
Use a seasonal approach:
Use the Live High-Train High method in the early season for base conditioning.
Use the Live High-Train High and Train Low method just before and during the race season.
Combine natural and artificial methods of altitude exposure to optimise adaptation over time.
Optimise training status before venturing to altitude.
Optimize nutrition status before and during altitude in view of the increased energy demands.
Optimise health and specifically assess iron status prior to altitude to address potential deficiencies.
Collaborate with an experienced sports scientist for comprehensive monitoring, unless you have a background in sports science.
Regularly monitor post-altitude performance, comparing it with the pre-altitude baseline, to gauge improvement.
Continue tracking athlete response for at least 3-4 weeks post-altitude to assess the sustained impact of the altitude training venture.
Specific Recommendations for Sports Scientists
Collaborate closely with coaches to monitor and interpret data during and after altitude training.
Try to identify strong, moderate, weak, non and negative responders and establish reasons for this where possible. Consider the altitude, the athlete’s training, health and other factors.
Offer tailored recommendations based on the identified response category, as to adjust and optimise future altitude training plans as necessary.
Evaluate the recommendations continuously.
By implementing these recommendations, coaches and athletes can enhance the effectiveness of altitude training, while sports scientists play a crucial role in fine-tuning strategies based on individual athlete responses. This collaborative approach results in an increased likelihood of success.
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