Going one step further with altitude training or h...

Though altitude coaching had been used for a few years, the previous couple of years it has develop into extremely standard with endurance athletes. Athletes and trainers appear compelled to incorporate hypoxia (actual or simulated altitude) of their coaching routine anticipating extra features by way of physiological diversifications (See infographic). The first purpose is to induce diversifications in blood (haematological diversifications: e.g., enhance in haemoglobin mass), for an improved oxygen supply on the muscle stage. Right here we are going to take a look at a few of presently used strategies and their proof.

The principle cause why athletes are going to altitude is the concept this may leads to varied advantageous haematological adaptation, together with a rise in haemoglobin mass. Haemoglobin is the iron-containing protein that carries oxygen in your bloodstream in direction of the working muscle groups; and the extra oxygen you possibly can utilise, the extra (cardio = utilizing oxygen) energy it is possible for you to to supply.

For many, altitude coaching would ideally be outlined as a chronic keep at a reasonable altitude (1800-2500 m) following methods like “dwell high-train excessive” or the “dwell high-train low” to stimulate a rise in haemoglobin mass whereas making an attempt to protect coaching high quality. Regardless of contentious underpinning physiological mechanisms, many key classes have been realized prior to now 25 years associated to hypoxic dose, timing, and particular person variability within the adaptive features, amongst others (1).

An outline of all altitude coaching research to this point outlines very particular person responses to altitude coaching camps. To know if it really works for you, you should comply with suggestions (e.g., at the least 18 days at an optimum altitude of 2100-2500 m, whereas coaching ideally at a decrease altitude, and with adequate iron shops firstly, and optimum hydration, and so forth.). Additionally, you will must strive first and comply with a person plan permitting you to coach and get better nicely earlier than, throughout and after the interval at altitude.

In addition to, services permitting to simulate altitude (i.e., normobaric hypoxia) in chambers or tents have allowed to make use of hypoxia as an extra stressor to focus on diversifications on the peripheral (muscular) stage. This defines the “Stay Low-Practice Excessive” technique that features all types of “Intermittent Hypoxic Coaching” (IHT). It was, nonetheless, evident that “IHT results in strikingly poor advantages for sea-level efficiency enchancment, in comparison with the identical coaching protocol carried out in regular air situations” if the train depth will not be set appropriately (2).

This was a place to begin to develop the primary examine with based mostly on the repetition of quick (< 30 s) “all-out” sprints with incomplete recoveries in hypoxia; the so-called Repeated-Dash coaching in Hypoxia (RSH). RSH was conceived with a maximal-intensity coaching stimulus (i.e., “all-out” sprints) permitting to keep up a excessive fast-twitch fibers (FT) recruitment. In the previous decade, RSH has gained nice reputation amongst athletes. Coaches and scientists report useful outcomes that assist RSH as an efficient (however not magic) coaching technique (3). A big majority of the 120 scientific research printed because the first in 2013 (4) assist the efficacy of RSH when applied in ecological sport-specific conditions at a simulated (or actual) altitude of ~3000 m.

If hypoxia will not be potential, warmth coaching has additionally gained curiosity recently with a number of research displaying a acquire in haemoglobin mass after 5 weeks of coaching classes within the warmth (with heat clothes or in warmth chambers). The rationale behind this technique lies within the enhance in plasma quantity induced when coaching within the warmth. This might in flip dilute the pink blood cells within the blood (i.e. cut back the haematocrit) with the kidneys reacting to this dilution appearing as a so-called “critmeter”. In different phrases, the physique will react to the lesser focus of the diluted pink blood cells by producing extra of them. Warmth coaching response could also be linked to a rise in erythropoietin manufacturing vital for pink blood cell manufacturing. Constructive adjustments in haemoglobin mass have not too long ago been noticed in a number of warmth coaching research with additional investigations warranted to discover the precise underlying mechanisms.

Total, coaching within the warmth additionally permits an acclimation to the thermal surroundings that’s constructive for performing within the warmth (and even in temperate situations). Combining altitude and warmth is engaging however extra analysis is presently wanted to outline probably the most useful sequence (warmth earlier than altitude or vice versa) whereas simultaneous warmth and hypoxic coaching might signify a far too robust stimulus (5).

In conclusion, there may be actually an interaction within the adaptive mechanisms when coaching in hypoxia and/or within the warmth. Each situations signify a stress including to the coaching stimulus with pronounced physiological diversifications. Nevertheless, these diversifications are very particular person, and it is best to strive what fits you and search professional suggestions earlier than blindly following protocols present in scientific publications.

1. Girard, O., B.D. Levine, R.F. Chapman, and R. Wilber, “Dwelling Excessive-Coaching Low” for Olympic Medal Efficiency: What Have We Discovered 25 Years After Implementation? Int J Sports activities Physiol Carry out, 2023. 18(6): 563-572.

2. Faiss, R., O. Girard, and G.P. Millet, Advancing hypoxic coaching in group sports activities: from intermittent hypoxic coaching to repeated dash coaching in hypoxia. Br J Sports activities Med, 2013. 47 Suppl 1(Suppl 1): i45-50.

3. Faiss, R., A. Raberin, F. Brocherie, and G.P. Millet, Repeated-sprint coaching in hypoxia: A evaluate with 10 years of perspective. J Sports activities Sci, 2024: 1-15.

4. Faiss, R., B. Leger, J.M. Vesin, et al., Vital molecular and systemic diversifications after repeated dash coaching in hypoxia. PLoS One, 2013. 8(2): e56522.

5. Girard, O., P. Peeling, S. Racinais, and J.D. Periard, Combining Warmth and Altitude Coaching to Improve Temperate, Sea-Degree Efficiency. Int J Sports activities Physiol Carry out, 2024. 19(3): 322-327.