Optimize your performance: the benefits of training at altitude

Optimize your performance: the benefits of training at altitude

L'altitude training is a method favored by many high-level athletes for its undeniable benefits on sports performance. By training at higher altitudes, the body is subjected to an environment where oxygen is scarce, which triggers physiological adaptations favorable to the improvement of endurance and strength. But what exactly are these benefits and how can you, as an informed practitioner, integrate this method into your training program? In this article, we'll explore the mechanics behind altitude training, the benefits it offers, and best practices for reaping the maximum benefits. Whether you're a runner, cyclist or triathlete, find out how altitude training can help you push your limits and reach new heights because it is possible that your races include several passages over 2000 meters on trails or on some extreme triathlons where certain passes also pass over 2000 meters.

 

I. Understanding Altitude Training

A. What is altitude training?

Altitude training refers to the practice of physical exercise at altitudes above sea level, usually from 1 meters even if the benefits and results are better 1800m and beyond. This method is commonly used by athletes to improve their performance, especially in endurance sports such as running, cycling, and triathlon. The air at altitude contains less oxygen than at sea level, forcing the body to adapt in order to maintain a level of optimal performance. This adaptation induces several physiological changes that are beneficial for athletes when they descend to lower altitudes to compete.

 

B. Physiological mechanisms

1. Hypoxia and erythropoiesis

At altitude, the decrease in atmospheric pressure reduces the quantity of oxygen available in the inspired air. This state of low oxygen, called hypoxia, stimulates the body to produce more red blood cells to improve oxygen transport to muscles and organs. This process is known aserythropoiesis.

A study published in the Journal of Applied Physiology showed that athletes training at altitude have a significant increase in the concentration of red blood cells and erythropoietin (EPO) in the blood. Hypoxia induces the production of EPO, a hormone that stimulates the bone marrow to produce more red blood cells. This increase in red blood cells improves the blood's ability to carry oxygen, which is particularly beneficial for endurance performance.

2. Respiratory and cardiovascular adaptations

Altitude training also leads to respiratory and cardiovascular adaptations.

• Respiratory adaptations : In response to hypoxia, the body increases its respiratory rate to maximize oxygen delivery. This leads to improved function of the respiratory muscles, which become stronger and more efficient. These breathing adaptations help increase the total amount of oxygen available to the muscles during exercise.
• Cardiovascular adaptations : The heart responds to hypoxia by increasing cardiac output (the amount of blood pumped by the heart per minute) to deliver more oxygen to the tissues. Additionally, capillaries, which are small blood vessels surrounding muscle fibers, grow in number and density. This increased capillarization improves the diffusion of oxygen from red blood cells to muscle cells, thereby increasing the efficiency of oxygen delivery during exercise.

A study published in the Journal of Sports Sciences found that athletes training at altitude showed significant improvements in aerobic capacity and cardiorespiratory adaptations after several weeks of exposure to altitude. These adaptations increase the performance et endurance athletes when they return to lower altitudes.

In short, altitude training triggers a series of physiological adaptations that aim to compensate for reduced oxygen availability. These adaptations, when managed well and combined with appropriate nutrition and recovery strategies, can significantly improve athletic performance, particularly in endurance disciplines. These benefits generally last up to 3 weeks and can provide a significant competitive advantage when competing at lower altitudes.

 

II. The Benefits of Altitude Training

L'altitude training is recognized for its numerous benefits on sports performance, particularly for athletes endurance. These benefits are mainly due to physiological adaptations induced by exposure to an environment poor in oxygen. Here are the main benefits of altitude training:

A. Improved endurance

One of the main benefits of training at altitude is theimproved endurance. When you train at altitude, your body must adapt to lower oxygen levels, which stimulates the production of red blood cells and hemoglobin, increasing your blood's ability to carry oxygen. This adaptation is beneficial when you return to lower altitudes because your body can use oxygen more efficiently.

A study published in the Journal of Applied Physiology found that endurance athletes who train at altitude show a significant increase in VO2 max (the maximum amount of oxygen the body can use during intense exercise) after a period of several weeks at altitude. This increase in VO2 max translates into better endurance and improved performance during competitions.

B. Increased aerobic capacity

La aerobic capacity, or the body's ability to perform prolonged exercise using oxygen as an energy source, is also significantly improved by altitude training. This improvement is due to several factors, including increased density of muscle capillaries and better diffusion of oxygen into the muscles.

Research by Julian and Gore (2008) showed that intermittent training in hypoxia (low-oxygen environments) improves aerobic performance by increasing the oxidative capacity of muscles. These adaptations allow athletes to maintain higher levels of effort over longer periods of time, which is essential for endurance sports.

C. Strengthening the respiratory muscles

Laltitude training also contributes to strengthening the respiratory muscles. Hypoxia stimulates an increase in respiratory rate, which places additional load on the muscles involved in breathing, including the diaphragm and intercostal muscles. Over time, these muscles become stronger and more efficient.

A study published in Respiratory Physiology & Neurobiology showed that athletes trained at altitude had better respiratory muscle endurance compared to those training at sea level. This improvement in respiratory function not only allows for better athletic performance, but also faster recovery after training. 'effort.

 

III. How to Incorporate Altitude Training into Your Program

Incorporating altitude training into your training program requires careful planning and an understanding of the different methods and approaches available. Here are some guidelines for maximizing the benefits of altitude training.

A. Choosing the right altitude

Selecting the correct altitude for training is crucial. Studies suggest that moderate altitudes, between 1 and 800 meters (6 to 000 feet), provide a good balance between the benefits of hypoxia and the potential risks of altitude-related illnesses. At these altitudes, athletes can achieve significant adaptations without the negative effects associated with higher altitudes, such as acute mountain sickness.

In France, the choice often revolves around these stations:
-Val Thorens (2300m)
-Tignes (2100m)

-Alpes d’Huez (1860m)
-Val d’Isère (1850m)
-La Rosière (1850m)
-Font-Romeu (1800m)
-Les Arcs (1800m)
-Morzine / Avoriaz (1800m)

B. Duration and frequency of training sessions

The duration and frequency of altitude training sessions vary depending on the athlete's goals and fitness level.

• Acclimatization period : Athletes should allow an acclimatization period of 1 to 2 weeks before beginning intensive training at altitude. This allows the body to gradually adapt to the reduction in available oxygen
• Duration of stays at altitude : To maximize benefits, stays at altitude should last hile 3 semaines et 4. Shorter stays can also be beneficial, but they require a higher training intensity to compensate for the lesser duration of exposure.
• Frequency of sessions : It is recommended to maintain a training frequency similar to that practiced at sea level, adjusting intensity according to individual altitude tolerance. Less intense but more frequent workouts can help minimize fatigue and maximize physiological adaptations.

C. Combination with other training methods

Combining altitude training with other training methods can amplify the benefits. Here are some effective strategies:

• Intermittent hypoxia training : This method involves alternating periods of exercise at normal and reduced oxygen levels. This can be done using hypoxia masks or hypoxic chambers. Studies show that intermittent hypoxia training can improve aerobic performance and recovery ability. However, hypoxia chambers are particularly expensive.
• Living High-Training Low (LHTL) : This model involves living at a high altitude to benefit from hypoxia and training at a lower altitude to maintain a high training intensity. This approach is supported by research that shows significant improvements in athletic performance, through increased red blood cell mass and improved aerobic capacity. Once again, you have to be able to go back and forth to another resort and a lower town to do your sessions.
• Resistance training : Incorporating resistance training sessions at altitude can strengthen respiratory muscles and improve overall muscle power. This can be particularly beneficial for endurance sports athletes looking to improve their strength and endurance simultaneously.

 

IV. Nutrition and Recovery at Altitude

La nutrition and the recuperation are essential aspects to maximize the benefits of altitude training and minimize the associated risks. The hypoxic environment of altitude places additional demands on the body, requiring a specific nutritional and recovery approach to support athlete performance and health.

A. Specific nutritional needs

Altitude training increases energy needs et nutritional due to the extra effort required to adapt to hypoxia. Here are some recommendations to meet these specific needs:

1. Hydration

The air at higher altitudes is often drier, which can lead to faster dehydration. Additionally, increased respiratory rate and water loss through breathing require special attention to hydration. It is recommended to drink water regularly throughout the day, increasing the amount of water consumed compared to what is normally needed at sea level.

• Recommendations : Drink at least 3 to 4 liters of water per day at altitude. Drinks containing electrolytes can also help maintain fluid balance.

2. Energy intake

Altitude training increases basal metabolism, which means the body burns more calories at rest. To maintain energy and performance, it is crucial to consume enough calories from balanced macronutrient sources.

• Carbohydrates : Carbohydrates are the main source of energy during intense exercise. A diet rich in carbohydrates helps maintain muscle glycogen levels.
• Proteins : Protein is essential for muscle repair and recovery. Adequate protein intake helps prevent muscle breakdown due to increased physical exertion.
• Lipids : Fats provide a sustainable source of energy and are important for cellular and hormonal functions.
• Recommendation : Consume approximately 60% of calories in the form of carbohydrates, 20% in the form of protein, and 20% in the form of fat.

B. Recommended Supplements

Certain vitamins and minerals can help support performance and recovery at altitude. Here are some supplements that may be beneficial:

• Iron : Increased red blood cell production at altitude can deplete iron stores. Supplementing iron can help prevent anemia and maintain red blood cell production.
• antioxidants : Supplements containing vitamins C and E can help combat increased oxidative stress at altitude.
• Beta-alanine : This supplement may help improve muscle buffering capacity and delay fatigue.
• Recommendations : Take iron, vitamins C and E, and beta-alanine supplements after consulting a healthcare professional to ensure they are appropriate for your individual needs.

C. Recovery Strategies

La recuperation at altitude requires specific strategies to ensure the body repairs and adapts effectively to the intensive training. THE asleep is by far the most effective recovery method. Make sure you get at least 8 hours of sleep per night to recover from your workouts. It may be more difficult to fall asleep due to hypoxia at altitude.

La nutrition is an equally important part. Indeed, altitude requires more effort from the body. You therefore need to nourish your body more and provide it with the energy necessary to function and recover. Be sure to increase your servings of carbohydrates and proteins to replenish glycogen stores and repair muscle tissue.

V. Precautions and Contraindications

Altitude training can provide many benefits, but it also carries risks and challenges that require special precautions. It is important to understand these risks and know how to manage them to maximize the benefits of training while minimizing the potential dangers. Here are the main precautions and contraindications to take into account.

A. Risks and potential side effects

1. Acute mountain sickness (AMS)

Acute altitude sickness is one of the most common risks associated with altitude training. It manifests itself with symptoms such as headache, nausea, vomiting, fatigue, and insomnia. These symptoms usually appear within the first 24 hours after arriving at altitude and can last for several days.

• Prevention : Gradually increasing altitude and allowing adequate acclimatization before beginning intensive training can help prevent AMS. A study published in the New England Journal of Medicine recommends a gradual climb and adequate hydration to reduce the risk of AMS.

2. Dehydration

The air at higher altitudes is drier, which can accelerate dehydration. Rapid breathing and increased sweating due to intensive exercise further increase the risk of dehydration.

• Prevention : It is crucial to drink water and electrolyte drinks regularly to maintain optimal hydration. Athletes should monitor their fluid intake and adjust according to their individual needs.

3. Sleeping troubles

Altitude can affect sleep quality, especially during the first few nights spent at altitude. Hypoxia can lead to sleep interruptions and reduced duration of deep sleep, which can impair recovery.

• Prevention : Creating a comfortable sleeping environment, using a humidifier to combat dry air, and practicing relaxation techniques before bed can help improve sleep quality. If problems persist, it may be helpful to consult a healthcare professional.

B. Medical contraindications

Certain medical conditions can make training at altitude dangerous. It is essential to consult a healthcare professional before beginning an altitude training program, particularly if you have a medical history.

1. Heart problems

People with heart conditions, such as hypertension or coronary heart disease, should be especially careful. Hypoxia places an additional load on the heart, which can worsen existing heart conditions.

2. Respiratory diseases

People with chronic respiratory diseases, such as asthma or chronic obstructive pulmonary disease (COPD), may experience additional difficulties at altitude. Reduction of oxygen may worsen respiratory symptoms.

3. Anemia

Altitude training requires increased red blood cell production. People with anemia may have difficulty meeting this increased demand, which can lead to excessive fatigue and reduced performance.

• Consulting : A blood test to assess iron and red blood cell levels, as well as nutritional advice to increase iron intake, may be necessary before altitude training.

C. Strategies to minimize risks

To maximize the benefits of altitude training while minimizing the risks, here are some key strategies:

• Gradual rise : Avoid increasing altitude too quickly to allow gradual acclimatization.
• Medical monitoring : Have regular follow-up with a healthcare professional to monitor the effects of altitude on the body.
• Nutrition and hydration : Ensure adequate nutrition and maintain good hydration to support physiological adaptations.
• Adequate rest : Incorporate sufficient rest and recovery to allow the body to adapt effectively.

Source: https://reservation.valthorens.com/

Conclusion

Altitude training, although demanding, offers significant benefits for athletes wishing to optimize their performance. By understanding its mechanisms and integrating this method appropriately into your program, you can benefit from increased endurance, better aerobic capacity and an overall strengthening of your fitness. Be sure to follow nutritional and recovery recommendations to maximize your results and minimize risks. If we take all the information from this article, as amateur athletes we cannot do all of this. The best is to be able to leave for at least 2 weeks but 3 is even better at an altitude of at least 1800m. Pay attention to your intake because it is much (much) more important at altitude and to your sleep. Now, it is your turn ! Change scenery to spend your vacation in the mountains and take advantage of it to progress!

Athlete testimonials

Clémence Beretta was born on December 22, 1997 in Remiremont. She is a French athlete, specialist in walking. She is the current holder of the French record for the 20km walk in 1 h 28 min 44 s obtained in Taicang (China) on 3/03/2024.

She shares her experience of training at altitude to prepare for her goals. 

First Clémence, can you tell us where you are at altitude? For how long ? The reasons that made you choose where you are?
I am in Switzerland, in St-moritz, 1800m for a period of 4 weeks. It's in the Swiss Alps and the real advantage that it represents is that it's a valley, which also allows for kilometers and kilometers of flat paths. And with my discipline, that's all I'm looking for. Unlike trail running, I avoid climbs as an athletic walker.

How do you organize yourself up there? (your training, the progression to acclimatize, did it go well etc...)

I went there the day after the European Athletics Championships, so I had to recover well AND acclimatize. So I did 2 weeks with only low intensity and slow mileage. I always have a fairly long and not necessarily pleasant acclimatization period. During this acclimatization period which is totally individual and very specific to each athlete, you absolutely have to listen to your body. This is a crucial period where we have no choice but to go at the body's rhythm, without forcing. Once this phase was over, I returned to a classic mileage volume: 130km, with 2 intensity sessions/week.

 

Are you paying more attention to your nutrition? Recovery ?

A mistake and a trap at altitude is not eating enough. So I make sure to really cover my calorie and carbohydrate intake, which is something that unfortunately most athletes don't do or don't realize they're not eating enough. But at altitude, it's not forgiving, you really have to put fuel in the engine to move forward and, above all, recover well. Obviously, this also requires good hydration. Recently, I discovered carbohydrate gels from Baouw, matcha peach flavor, I'm totally crazy about it! It was a real discovery for me because I always hated the chemical tastes that we often find in energy products and with their products, they really managed to create a great taste, easy to ingest. I really enjoy eating them when I go out. When I need more energy, I opt for gels Maurten 160, it has no taste and it provides me with 40g of carbohydrates.

Before this internship, I also invested in a cold bath, I put it in the garage of the Airbnb that I rent, I really feel the positive effect on my recovery. I try to do it every day for between 5 and 10 minutes.

 

-Do you supplement at altitude?

In iron yes, it is very important at altitude! And also Vitamins and Magnesium.

 

-Are you accompanied during this internship? (trainer / training group / diet / physical prep)

I am with the training group of walkers qualified for the Olympics like me, of all nationalities. My coach who is my father also accompanies me there. The rest of my team follows me remotely with regular calls.

 

-What are your goals ?

The goal is final preparation for the Olympics. The goal is to make land and start quality work.

 

-How many days will you decide to go down before the competition to benefit from the benefits of the course? Or what is your protocol?

I follow the D-21 protocol before an event. This is usually the one that I practice even if I have already done the one very close together: D-2

 

-Have you ever done altitude training? If yes, where? And what effects did you feel?
Yes I have already been to South Africa to Potchefstroom, to Australia to Perisher, to Italy to Livigno and to Switzerland to St Moritz.

For several days you can feel a form of euphoria, you really feel like you're flying. Everything seems easy to us in training.

We wish excellent preparation to Clémence, our Nutribay ambassador for the preparation of these Olympics. Make us dream this summer!

 

References

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2. Millet, GP, & Roels, B. (2006). Effects of intermittent hypoxic training on aerobic and anaerobic performance. Journal of Sports Sciences, 24 (4), 277-286.
3. Levine, B.D., & Stray-Gundersen, J. (1997). “Living high-training low”: effect of moderate-altitude acclimatization with low-altitude training on performance. Journal of Applied Physiology, 83 (1), 102-112.
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