Why training at altitude can help

Training at altitude, typically above 5,000 feet, has a range of benefits, especially for endurance athletes. Many of you will know of my work with Kenyan athletes, hence my interest in this topic.

Here’s a breakdown of the key benefits:

Physiological Benefits

1. Increased Red Blood Cell Production:

   • Hypoxia stimulates the production of erythropoietin (EPO), a hormone that increases the production of red blood cells.

   • More red blood cells improve the oxygen flow to muscles, boosting endurance.

2. Enhanced Hemoglobin Concentration:

   • Higher altitude training increases hemoglobin levels, improving the blood’s oxygen-carrying capacity.

3. Improved Oxygen Utilization:

   • Muscles adapt to use oxygen more efficiently, increasing aerobic capacity.

4. Increased Capillary Density:

   • Exposure to altitude can lead to angiogenesis (formation of new blood vessels), improving oxygen delivery to tissues.

5. Mitochondrial Efficiency:

   • Muscle cells adapt by enhancing mitochondrial function, which supports better energy production during exercise.

Performance Benefits

1. Enhanced VO₂ Max at Sea Level:

   • Returning to lower altitudes after altitude training can result in a higher maximum oxygen uptake, benefiting endurance events. One of my English athletes and with me in Kenya now, returns to race in three days!

2. Improved Endurance:

   • The physiological adaptations allow athletes to sustain higher levels of performance for longer durations.

3. Increased Lactate Threshold:

   • Training at altitude can help delay the point at which lactate begins to accumulate, improving performance in high-intensity efforts. Lactate is one of the huge cause of fatigue in endurance athletes.

Psychological and Neurological Benefits

1. Mental Toughness:

   • Training in challenging hypoxic conditions creates resilience and mental strength.

2. Neuromuscular Adaptation:

   • The lower oxygen environment can improve muscle unit movement & contraction plus co-ordination during exercise.

Potential Applications

• "Live High, Train Low" Model:

  • Athletes live at high altitude to gain the physiological benefits but train at lower altitudes to maintain high-intensity performance. Over the last two weeks my athletes have trained on the track in Eldoret…lower level, and faster paced!

• Pre-Competition Training:

  • Altitude training is often used as preparation for major competitions to optimise performance. Outside of my own group, there are atletes here from across the globe and training for competition.

Cautions and Considerations

• Individual responses to altitude vary… not everyone experiences the same benefits.

• Proper acclimatisation helps. My English athletes take a few days to adapt.

• Training intensity may need to be adjusted initially due to reduced oxygen availability.

To conclude, altitude training is a proven method to enhance endurance performance, provided it’s done strategically and with proper monitoring.

Fancy coming with me on my next trip?