Altitude Training

Acclimatization

'This is the process of adapting to a change in your environment, where the partial pressure of oxygen is lower' 

Guidelines:

1. 3-5 days for low altitude (1000-2000m)

2. 1-2 weeks for moderate altitude (2000-3000m)

3. 2+ weeks for high altitude (3000m+)

- Blood volume decreases (by up to 25%) 

- Slightly raises cardiac output

- SV decreases (increasing HR)

- Rate of O2 diffusion decreases 

- Reduces Hb saturation 

- Increases breathing frequency 

- Maximal Q, SV, and HR decreases 

- Reduces aerobic capacity 

- Reduced Vo2 max

- Limited effect on performance under 1500m 

- For every 1000m above 1500m, Vo2 max drops by 8-11% 

- So, at the summit of Everest, an anaerobic energy system is needed to maintain energy production.

- Causing lactic acid production and early fatigue. 

Training 

Training regularly to force your body to adapt to more difficult conditions 

Training intensity and duration vary according to the event. 

Recovery 

A short recovery stage is built into the 30-day process to allow the adaptations to occur.

Effects last 6-8 weeks & it should take place a month and a half before completion to ensure adaptations occur in time. 

- Synthesis of EPO within 3 hours of exposure, which peaks 24-48 hours after. Increases RBC count.

- 4500m +, RBC count can increase by 14% in 6 weeks. 

- Encourages oxygen-carrying capacity of the body. 

- Q and SV reduce as O2 extraction becomes more efficient.

- Delays OBLA and increased tolerance to lactic acid 

- Increases Vo2 max or proportion that can be accessed. 

Benefits 

- Increased hematocrit 

- Increased concentration of Hb 

- Enhanced O2 transport 

Drawbacks 

- Cost 

- Altitude sickness

- Training quality lost 

- Benefits quickly lost