Altitude Training

Question 1

How does training at altitude affect our body?

Answer 1

1. Partial pressure of O2 drops as we go higher, leads to reduction in diffusion gradient between air & lungs, alveoli & blood
2. Haemoglobin not fully saturated – lower O2 supply to tissues. Earlier onset of fatigue.
3. As response, more RBCs produced. Higher concentration of haemoglobin. Increased capillarisation. Enhanced o2 transport.
4. Effects can last for 6-8 weeks upon return to sea level. More RBCs mean more O2 transport capacity & more resistance to fatigue.

Question 2

How does training at altitude impact gaseous exchange?

Answer 2

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

Question 3

What is the impact of reduction in partial pressure of O2?

Answer 3

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

Question 4

What is the % O2 availability at altitude compared to sea level?

Answer 4

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.

Question 5

Explain the term altitude acclimatisation and outline some benefits

Answer 5

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

Question 6

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.

Answer 6

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.

Question 7

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.

Answer 7

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