Evaluating the Impact of Altitude Training
Understanding Altitude Training
Altitude training is a specialized training method where athletes train at high elevations (typically 2000-2500m above sea level) to improve their performance at sea level. Let's break down how this fascinating training approach works and evaluate its impact on different types of athletes.
NoteAltitude training works primarily because the air at higher elevations contains less oxygen, forcing the body to adapt to these challenging conditions.
Physiological Adaptations
Short-term Adaptations
- Increased breathing rate and depth
- Higher heart rate
- Initial decrease in training capacity
- Reduced VO2 max
Long-term Adaptations
- Increased red blood cell production (erythropoiesis)
- Higher hemoglobin concentration
- Enhanced oxygen-carrying capacity
- Improved buffering capacity against lactic acid
- Greater capillarization in muscles
Training Methods
Live High, Train High (LHTH)
Athletes both live and train at altitude
- Advantages:
- Maximum exposure to altitude stimulus
- Comprehensive physiological adaptations
- Disadvantages:
- Reduced training intensity
- Risk of overtraining
- Longer recovery needed
Live High, Train Low (LHTL)
Athletes live at altitude but train at lower elevations
- Advantages:
- Maintains training intensity
- Better quality workouts
- Optimal adaptation stimulus
- Disadvantages:
- Logistically challenging
- More expensive
- Requires specific facilities
LHTL is often considered the most effective method as it combines the benefits of altitude adaptation with high-quality training.
