Altitude training takeaways

The team went on a three-week high-altitude training camp in Font-Romeu, France last month. Training at altitude can improve performance, but there are a few key points that athletes and coaches need to bear in mind. Vanessa and Ivo have listed them here for you: Due to the reduced oxygen content in the air, your body will stimulate the production of the hormone erythropoietin in the kidneys. This causes more red blood cells to be produced and increases the haemoglobin concentration in the blood. Not only is the oxygen content lower, but the air pressure is also different. Both factors affect your body. 

In short, the following aspects will improve:

- Oxygen exchange in the lungs 

- More efficient use of oxygen by the muscles 

- More efficient carbohydrate utilisation 

- Improved endurance

- ...

To get the most out of your altitude training, it is best to bear the following points in mind. 

1. Blood test

Before you head to high altitude, it may be wise to have your blood tested by a sports doctor. They can check that you do not have any nutritional deficiencies. Travelling to altitude whilst suffering from nutritional deficiencies is a bad idea. You will not achieve the desired results; what’s more, your condition could actually worsen. Have your blood tested approximately 4 weeks before departure, so that you can make any necessary adjustments. Some important parameters you should have checked include: iron, haemoglobin saturation, ferritin, vitamin B12 and folic acid.

2. Training

When you arrive at altitude, your body needs time to adapt. For the first few days at altitude, stick mainly to low-intensity aerobic exercise. You’ll notice that your heart rate is higher; take it easy and you’ll acclimatise more quickly. An important point to pay attention to  is that your maximum heart rate is lower at altitude, so during your sessions it’s best to run a few beats lower than you would at home (even though your heart rate is elevated due to the lack of oxygen) to stay in the right zone. So definitely do not try to aim for the same heart rates and paces as you would at sea level. 

For some athletes, it may be useful to shorten the tempo intervals as well. For example: at home you might do 6 x 1000m threshold runs; at altitude, do 10 x 600m threshold runs and build up as the training camp progresses. In addition, you can make use of the reduced air resistance to incorporate some good speed and strength sessions. In principle, you’ll run faster than at home on short sprints and can handle a bit more weight in the gym.

3. Nutrition 

Extremely important at sea level and perhaps even more so at altitude: the right diet! At altitude, you’ll burn more energy because your body will have to work harder, even at rest. However, your appetite may be reduced due to the altitude. It’s important not to develop an (excessive) energy deficit, as this can disrupt your hormonal balance and your immune system. At altitude, you burn more carbohydrates, muscle breakdown occurs more rapidly, you dehydrate more quickly and your body is subjected to greater oxidative stress. You should therefore focus on:

- Increasing your energy intake in the form of carbohydrates. It is very important to consume sufficient carbohydrates before, during and after training. 

- Try to consume a minimum of 20g of protein 4–5 times a day to maintain and repair muscle mass. 

- You’ll also need to drink more as your body loses more fluid through sweat and breathing. Check the colour of your urine regularly. If you’re losing a lot of fluid, you can add electrolytes to your water. 

- Make sure your meals include a good amount of vegetables, fruit and wholegrains, as these are rich in vitamins and minerals that help combat the extra oxidative stress. There is no need to take supplements for this, as they may actually reduce the benefits of your altitude training.

4. Sleep

At altitude, your sleep can be disrupted. Many athletes report sleeping less well at altitude. Be sure to keep a close eye on this. At altitude, your recovery is already impaired, so a good night’s sleep is crucial for your recovery. Try to avoid blue light for 60 minutes before you go to bed. You could take some melatonin before bed if you find you’ve had a few bad nights’ sleep. Be sure not to take this every day. 

We hope you’ve learnt something and that your next altitude training camp will be even better! 

Team 2-Boost