Altitude Training

MUSINGS FROM A COACH - 29 APRIL '25

A few weeks ago, I wrote about the benefits of Heat Training and how to do it correctly. This week's, let's review Altitude Training.

Training at Altitude:

When we ascend to higher elevations, the pressure decreases, making it more challenging to transfer oxygen into the bloodstream. In response, our body produces more of the hormone erythropoietin (EPO), leading to an increased production of red blood cells.

Over time, our body becomes more efficient at transporting oxygen in this environment of lower pressure. Upon our return to sea level, the enhanced red blood cell count, combined with the higher atmospheric pressure, facilitates a more effective oxygen transportation, ultimately enhancing our aerobic capacity.

Initial Physiological Responses within first 72 hours:

• Respiratory Rate increases

• HR increases (compensates for lower atmospheric pressure)

• Potential Headaches

• Risk of dehydration

• Body relies more on stored carbohydrate (glycogen)

• Resting metabolism goes up, but appetite goes down (weight loss)

• Restful sleep goes down as our breathing pattern changes

• Iron needs go up

Effects of Acclimatization following 2-3 weeks training at altitude:

• Increase in Red Blood Cells (cells that carry oxygen throughout our body)

• Overall blood volume will increase (fluid component, or Plasma)

• Growth of more capillaries in the tissues throughout the body

• Cellular level: Increase in the number of mitochondria occurs

• Increase in the number of glycolytic enzymes

• Increase in pH regulation = increase in exercise tolerance

How high do we have to go to elicit significant adaptations?

• From about 5,000-9,500 feet (with the sweet spot around 7,000 feet).

How long do we have to stay at altitude to receive the full advantage of adaptation?

• 3.5 to 4 weeks is recommended for athletes if they are healthy, well rested, and have sufficient iron stores before arriving. 4 to 6 weeks may be even more ideal.

When we return to sea level, how long do the benefits last?

• From about 12 to 14 days.

What kind of performance gain can we expect?

• 2 to 5% in fairly competitive athletes and 1 to 2% improvement in elite athletes. Of course this is all very individual and depends on a lot of factors. And, don't forget about that mental performance gain - you feel amazing! 

But, as my friend and author of much of this information above, Geoff Burns, PhD in Exercise Physiology at the USOPC says,"It’s a sword that can be beneficial if used correctly, but can really whack you and put you behind if not."

If you're going to do an altitude camp, show up rested, with good Iron stores and commit to the belief that just being at altitude is a workout. You should keep most sessions aerobic (especially through first three days), aggressively hydrate and eat more calories throughout the day. Finally use Heart Rate and Perceived Exertion as your guide for efforts, not pace or watts.Feel free to reach out if you have any comments or questions or want to know more details.

Gratefully,

Mark

CEO Team MPI