Training at High Altitude - Summit County, Colorado

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Training at High Altitude Studies have been done on the effects of training at high altitude but many of them are inconclusive whether training at high altitude will increase performance while competing at sea level. The studies, however, that have been conducted concluded that training at high altitude will have beneficial effects on the human body if you are already adapted to the altitude. In general the higher the altitude the longer it takes to adapt. A number of physiologic changes occur to allow for acclimatization at high altitude. The intensity of the work out will most likely be lower until adaptation of the altitude can occur. Pushing your workouts too hard may increase your risk of over training or injury. Nevertheless, high altitude training is a widely accepted and used method in elite endurance sports. The result is an improved blood oxygen carrying capacity. This will help one work harder and longer at the same physical exertion and heart rate. Athletes that train at a higher altitude have a drop in VO2 max of 2% for every 300 m elevation above 1500 m even after allowing for full acclimatization. An increase in red blood cell mass. Big red cell mass means more oxygen available to the muscles to convert to energy and increase performance. An increase in total blood volume. When more oxygen is moving efficiently through the blood stream it increases the stroke volume of the heart. An increase in the capillaries means more pathways for the blood to get to the muscle cells. An increase in the volume of mitochondria which convert oxygen into energy. An increase in oxygen into the blood stream with each inhale. Train Low, Sleep High Research has gone into the train at a lower altitude and sleep in a high altitude may have some advantages to performance. Training at a low altitude pushes anaerobic threshold and VO2 max and sleeping at a high altitude will increase red blood cells. It may give the althlete the best of both worlds for performance. Living in the mountains but training at a lower altitude is worthy of consideration for increased endurance. However, training at high altitudes to improve sea-level performance is not certain. The idea has physiological support but studies with runners where they could not detect any improvement in the body’s ability to use oxygen.

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