Altitude Training
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How does training at altitude affect our body?
• Partial pressure of O2 drops as we go higher, leads to reduction in diffusion gradient between air & lungs, alveoli & blood • Haemoglobin not fully saturated – lower O2 supply to tissues. Earlier onset of fatigue. • As response, more RBCs produced. Higher concentration of haemoglobin. Increased capillarisation. Enhanced o2 transport. • Effects can last for 6-8 weeks upon return to sea level. More RBCs mean more O2 transport capacity & more resistance to fatigue.
How does training at altitude impact gaseous exchange?
21% of gases inhaled is still O2, despite what altitude we’re at However, with reduction in partial pressure; the rate of diffusion reduced at alveoli. Leading to: 1) Decreased saturation of haemoglobin. 2) Decreased O2 transportation to muscles. 3) Reduced diffusion of O2 into the muscle cell. STD
What is the impact of reduction in partial pressure of O2?
Increased breathing rate at rest & exercise. ▪ Blood plasma volume decreases by up to 25% - increase density of RBC ▪ Stroke volume decreases = increased HR. ▪ Max cardiac output decreases. ▪ Reduced metabolic processes in muscle cell. BRIMS
What is the % O2 availability at altitude compared to sea level?
o Sea level – 100% o Medium altitude 1500m = 84% o High Altitude 2400m = 76% o Extreme Altitude 5500m = 52% Days of training required for performance at differing altitudes: 1000-2000m = 3-5 days. 2000-300m = 2 weeks. 3000m+ = 2+ weeks.
Explain the term altitude acclimatisation and outline some benefits
Process where athlete gradually adapts to change in their environment. Benefits: 1. Release of Erythropoietin (EPO). 2. Increase O2 transport in blood leads to improved O2 consumption in muscle cell. 3. Breathing rate & ventilation stabilize but still remain elevated compared to sea level. 4. Stroke volume & cardiac output reduce as O2 transport improves
As elite athletes prepare for major competitions; many will be seeking to maximise their impact with training sessions at high altitude. Assess the use of altitude training as a way to improve performance in endurance events.
Altitude is measurement of elevation. (2000m/ 8000 ft above sea level). ❑ Atmospheric pressure as altitude increases. – Fall in partial pressure leads to shortage of O2 (hypoxia). ❑ Training phases – usually 3: acclimtisation, primary training & recovery). ❑ Body’s response to changes in altitude occur immediately. ❑ Live High Train Low method – best solution? (6000m – 2000m). ❑ Use of simulated low O2 environments? Hypoxic apartments/chambers.
As elite athletes prepare for major competitions; many will be seeking to maximise their impact with training sessions at high altitude. Assess the use of altitude training as a way to improve performance in endurance events.
Benefits: Number & concentration of RBCs (haematocrit) increase Increased concentration of haemoglobin & myoglobin. Enhanced o2 transport. Increased tolerance to lactic acid – delayed OBLA Upon returning to sea level – benefits remain approx. 6-8 weeks. SECT Drawbacks: Expensive Altitude sickness, dizziness, nausea. Detraining effect – less O2 makes training harder, loss of intensity? Benefits can be lost quicker than anticipated on return to sea level. Lonely training method, potential psychological impact. BALDE