Optimize your performance: the benefits of altitude training

Optimize your performance: the benefits of altitude training

Altitude training is a method favored by many elite athletes for its undeniable benefits for sports performance. By training at higher elevations, the body is exposed to an environment where oxygen is scarcer, triggering physiological adaptations that support improvements in endurance and strength. But what exactly are these benefits, and how can you, as an experienced athlete, incorporate this method into your training program? In this article, we will explore the mechanisms behind altitude training, the benefits it offers, and the best practices for maximizing its benefits. Whether you are a runner, cyclist, or triathlete, discover how altitude training can help you push your limits and reach new heights, as your races may include several sections above 2,000 meters in trail races or certain extreme triathlons where some mountain passes also exceed 2,000 meters.

 

I. Understanding Altitude Training

A. What is altitude training?

Altitude training refers to the practice of physical exercise at elevations higher than sea level, generally starting at 1,500 meters, although the benefits and results are better at 1,800 m and above. This method is commonly used by athletes to improve their performance, particularly in endurance sports such as running, cycling, and triathlon. The air at altitude contains less oxygen than at sea level, forcing the body to adapt in order to maintain an optimal level of performance. This adaptation triggers several physiological changes that benefit athletes when they descend to lower elevations to compete.

 

B. Physiological mechanisms

1. Hypoxia and erythropoiesis

At altitude, the decrease in atmospheric pressure reduces the amount of oxygen available in the inhaled air. This low-oxygen state, called hypoxia, stimulates the body to produce more red blood cells to improve oxygen transport to the muscles and organs. This process is known as erythropoiesis.

A study published in the Journal of Applied Physiology showed that athletes training at altitude experience a significant increase in the concentration of red blood cells and erythropoietin (EPO) in the blood. Hypoxia induces the production of EPO, a hormone that stimulates the bone marrow to produce more red blood cells. This increase in red blood cells improves the blood's ability to transport oxygen, which is particularly advantageous for endurance performance.

2. Respiratory and cardiovascular adaptations

Altitude training also leads to respiratory and cardiovascular adaptations.

• Respiratory adaptations : In response to hypoxia, the body increases its respiratory rate to maximize oxygen intake. This leads to improved respiratory muscle function, making them stronger and more efficient. These respiratory adaptations help increase the total amount of oxygen available to the muscles during exercise.
• Cardiovascular adaptations : The heart responds to hypoxia by increasing cardiac output (the amount of blood pumped by the heart per minute) in order to deliver more oxygen to the tissues. In addition, capillaries, which are small blood vessels surrounding muscle fibers, increase in number and density. This increased capillarization improves the diffusion of oxygen from red blood cells to muscle cells, thereby increasing the efficiency of oxygen delivery during exercise.

A study published in the Journal of Sports Sciences found that athletes training at altitude showed significant improvements in aerobic capacity and cardiorespiratory adaptations after several weeks of exposure to altitude. These adaptations increase athletes' performance and endurance when they return to lower altitudes.

In summary, altitude training triggers a series of physiological adaptations intended to compensate for reduced oxygen availability. These adaptations, when properly managed and combined with appropriate nutrition and recovery strategies, can significantly improve athletic performance, particularly in endurance disciplines. These benefits generally last for a maximum of 3 weeks and can offer a significant competitive advantage during competitions held at lower altitudes.

 

II. Benefits of Altitude Training

Altitude training is recognized for its many benefits to athletic performance, particularly for endurance athletes. These benefits are mainly due to the physiological adaptations induced by exposure to a low-oxygen environment. Here are the main benefits of altitude training:

A. Improved endurance

One of the main benefits of altitude training is improved endurance. When you train at altitude, your body must adapt to lower oxygen levels, which stimulates the production of red blood cells and hemoglobin, thereby increasing your blood's ability to transport oxygen. This adaptation is beneficial when you return to lower altitudes, as your body can use oxygen more efficiently.

A study published in the Journal of Applied Physiology found that endurance athletes who train at altitude experience a significant increase in VO2 max (the maximum amount of oxygen the body can use during intense exercise) after a period of several weeks at altitude. This increase in VO2 max translates into better endurance and improved performance during competitions.

B. Increased aerobic capacity

Aerobic capacity, or the body's ability to perform prolonged exercise using oxygen as an energy source, is also significantly improved by altitude training. This improvement is due to several factors, including increased muscle capillary density and better oxygen diffusion into the muscles.

Research conducted by Julian and Gore (2008) showed that intermittent hypoxia training (low-oxygen environments) improves aerobic performance by increasing the oxidative capacity of the muscles. These adaptations enable athletes to maintain higher levels of exertion for longer periods, which is essential for endurance sports.

C. Strengthening the respiratory muscles

Altitude training also helps strengthen the respiratory muscles. Hypoxia stimulates an increase in breathing rate, which places an additional load on the muscles involved in breathing, particularly the diaphragm and intercostal muscles. Over time, these muscles become stronger and more efficient.

A study published in Respiratory Physiology & Neurobiology showed that athletes training at altitude had better respiratory muscle endurance than those training at sea level. This improvement in respiratory function not only enables better athletic performance but also faster recovery after exertion.

 

III. How to Incorporate Altitude Training into Your Program

Incorporating altitude training into your training program requires careful planning and an understanding of the different methods and approaches available. Here are some guidelines for optimizing the benefits of altitude training.

A. Choosing the right altitude

Selecting the appropriate altitude for training is crucial. Studies suggest that moderate altitudes, between 1,800 and 2,500 meters (6,000 to 8,000 feet), offer a good balance between the benefits of hypoxia and the potential risks of altitude-related illnesses. At these altitudes, athletes can achieve significant adaptations without the negative effects associated with higher altitudes, such as acute mountain sickness.

In France, the choice often focuses on these resorts:
-Val Thorens (2300m)
-Tignes (2100m)

-L’Alpes d’Huez (1860m)
-Val d’Isère (1850m)
-La Rosière (1850m)
-Font-Romeu (1800m)
-Les Arcs (1800m)
-Morzine / Avoriaz (1800m)

B. Duration and frequency of training sessions

The duration and frequency of altitude training sessions vary depending on the athlete's goals and fitness level.

• Acclimatization period Athletes should allow an acclimatization period of 1 to 2 weeks before beginning intensive training at altitude. This allows the body to gradually adapt to the reduced oxygen availability.
• Length of altitude stays To maximize the benefits, altitude stays should last between 3 and 4 weeks. Shorter stays can also be beneficial, but they require a higher training intensity to compensate for the shorter exposure period.
• Training frequency It is recommended to maintain a training frequency similar to that used at sea level, adjusting the intensity according to individual tolerance to altitude. Less intense but more frequent training sessions can help minimize fatigue and maximize physiological adaptations.

C. Combining with other training methods

Combining altitude training with other training methods can amplify the benefits. Here are some effective strategies:

• Intermittent hypoxic training This method involves alternating periods of exercise at normal and reduced oxygen levels. This can be done using hypoxic masks or hypoxic chambers. Studies show that intermittent hypoxic training can improve aerobic performance and recovery capacity. However, hypoxic chambers are particularly expensive.
• Living High-Training Low (LHTL) This model involves living at a high altitude to benefit from hypoxia and training at a lower altitude to maintain a high training intensity. This approach is supported by research showing significant improvements in athletic performance, thanks to increased red blood cell mass and improved aerobic capacity. Once again, it must be possible to travel back and forth between one station and a lower-altitude city for training sessions.
• Resistance training Integrating resistance training sessions at altitude can strengthen the respiratory muscles and improve overall muscular power. This can be particularly beneficial for endurance athletes seeking to improve their strength and endurance simultaneously.

 

IV. Nutrition and Recovery at Altitude

Nutrition and recovery are essential aspects of maximizing the benefits of altitude training and minimizing the associated risks. The hypoxic environment of altitude places additional demands on the body, requiring a specific nutrition and recovery approach to support athletes' performance and health.

A. Specific nutritional needs

Altitude training increases energy needs and nutritional needs because of the additional effort required to adapt to hypoxia. Here are some recommendations to meet these specific needs:

1. Hydration

The air at altitude is often drier, which can lead to faster dehydration. In addition, the increased breathing rate and water loss through respiration require special attention to hydration. It is recommended to drink water regularly throughout the day, increasing the amount of water consumed compared with what is normally needed at sea level.

• Recommendations Drink at least 3 to 4 liters of water per day at altitude. Drinks containing electrolytes can also help maintain fluid balance.

2. Energy intake

Altitude training increases basal metabolism, meaning that the body burns more calories at rest. To maintain energy and performance, it is crucial to consume enough calories from sources balanced in macronutrients.

• Carbohydrates Carbohydrates are the primary source of energy during intense exercise. A diet rich in carbohydrates helps maintain muscle glycogen levels.
• Protein Protein is essential for muscle repair and recovery. Adequate protein intake helps prevent muscle breakdown caused by increased physical exertion.
• Fat Fat provides a sustainable source of energy and is important for cellular and hormonal functions.
• Recommendation Consume approximately 60% of your caloric intake as carbohydrates, 20% as protein, and 20% as fat.

B. Recommended Supplements

Certain vitamins and minerals may help support performance and recovery at altitude. Here are some supplements that may be beneficial:

• Iron : Increased red blood cell production at altitude can deplete iron stores. An iron supplement may help prevent anemia and maintain red blood cell production.
• Antioxidants : Supplements containing vitamins C and E may help combat the increased oxidative stress at altitude.
• Beta-alanine : This supplement may help improve muscle buffering capacity and delay fatigue.
• Recommendations : Take iron, vitamin C, vitamin E, and beta-alanine supplements after consulting a healthcare professional to ensure they are appropriate for your individual needs.

C. Recovery Strategies

Recovery at altitude requires specific strategies to ensure that the body repairs itself and adapts effectively to intensive training. Sleep is by far the most effective recovery method. Make sure to sleep at least 8 hours per night to recover from your training sessions. It may be more difficult to fall asleep because of hypoxia at altitude.

Nutrition is just as important. Indeed, altitude places greater demands on the body. You therefore need to nourish your body more and provide it with the energy necessary to function and recover. Be sure to increase your carbohydrate and protein portions to replenish glycogen stores and repair muscle tissue.

V. Precautions and Contraindications

Altitude training can offer many benefits, but it also involves risks and challenges that require special precautions. It is important to understand these risks and know how to manage them to maximize the benefits of training while minimizing potential dangers. Here are the main precautions and contraindications to consider.

A. Potential Risks and Side Effects

1. Acute Mountain Sickness (AMS)

Acute mountain sickness is one of the most common risks associated with altitude training. It manifests through symptoms such as headaches, nausea, vomiting, fatigue, and insomnia. These symptoms generally appear within the first 24 hours after arriving at altitude and may last several days.

• Prevention Gradually ascending to higher altitudes and allowing adequate acclimatization before beginning intensive training can help prevent acute mountain sickness (AMS). A study published in the New England Journal of Medicine recommends a gradual ascent and adequate hydration to reduce the risk of AMS.

2. Dehydration

The air at altitude is drier, which can accelerate dehydration. Rapid breathing and increased sweating due to intense exercise further increase the risk of dehydration.

• Prevention It is crucial to drink water and electrolyte beverages regularly to maintain optimal hydration. Athletes should monitor their fluid intake and adjust it according to their individual needs.

3. Sleep disturbances

Altitude can affect sleep quality, especially during the first nights spent at altitude. Hypoxia can cause sleep interruptions and reduce the duration of deep sleep, which can impair recovery.

• Prevention Creating a comfortable sleeping environment, using a humidifier to combat dry air, and practicing relaxation techniques before bed can help improve sleep quality. If problems persist, it may be helpful to consult a healthcare professional.

B. Medical contraindications

Certain medical conditions can make altitude training dangerous. It is essential to consult a healthcare professional before starting an altitude training program, especially if you have a medical history.

1. Heart problems

People with heart conditions, such as hypertension or coronary artery disease, should be especially cautious. Hypoxia places additional strain on the heart, which can worsen existing heart conditions.

2. Respiratory diseases

People with chronic respiratory diseases, such as asthma or chronic obstructive pulmonary disease (COPD), may experience additional difficulties at altitude. Reduced oxygen levels can worsen respiratory symptoms.

3. Anemia

Altitude training requires increased red blood cell production. People with anemia may have difficulty meeting this increased demand, which can lead to excessive fatigue and reduced performance.

• Advice A blood test to assess iron and red blood cell levels, along with nutritional advice to increase iron intake, may be necessary before altitude training.

C. Strategies for minimizing risks

To maximize the benefits of altitude training while minimizing risks, here are some key strategies:

• Gradual ascent : Avoid ascending too quickly to allow for gradual acclimatization.
• Medical follow-up : Have regular follow-up with a healthcare professional to monitor the effects of altitude on the body.
• Nutrition and hydration : Ensure adequate nutrition and maintain good hydration to support physiological adaptations.
• Adequate rest : Allow enough rest and recovery to enable the body to adapt effectively.

Source: https://reservation.valthorens.com/

Conclusion

Altitude training, although demanding, offers significant benefits for athletes seeking to optimize their performance. By understanding its mechanisms and incorporating this method appropriately into your program, you can benefit from increased endurance, improved aerobic capacity, and an overall strengthening of your fitness. Be sure to follow nutritional and recovery recommendations to maximize your results and minimize risks. If we consider all the information in this article, as amateur athletes, we cannot do all of this. Ideally, you should be able to leave for at least two weeks, but three is even better, at an altitude of at least 1,800 m. Pay attention to your intake, as it is much (much) more important at altitude, and to your sleep. Now it’s your turn! Change your surroundings by spending your holiday in the mountains and take the opportunity to improve!

Athlete testimonials

Clémence Beretta was born on December 22, 1997, in Remiremont. She is a French athlete specializing in race walking. She currently holds the French record for the 20 km race walk, with a time of 1 h 28 min 44 s, achieved in Taicang, China, on March 3, 2024.

She shares her experience of altitude training to prepare for her goals. 

First, Clémence, can you tell us what altitude you are at? For how long? What made you choose the place where you are?
I’m in Switzerland, in St. Moritz, at 1,800 m for four weeks. It’s in the Swiss Alps, and the real advantage is that it’s a valley, which allows for kilometers and kilometers of flat paths. And with my discipline, that’s exactly what I’m looking for. Unlike trail running, I avoid climbs as a race walker.

How do you organize your training up there? (Your workouts, the gradual progression to acclimatize, whether it went well, etc.)

I went there the day after the European Athletics Championships, so I had to recover properly AND acclimatize. I therefore spent two weeks doing only low-intensity, slow mileage. I always have a fairly long and not necessarily pleasant acclimatization period. During this acclimatization period, which is completely individual and specific to each athlete, you absolutely have to listen to your body. It’s a crucial period when you have no choice but to follow your body’s pace, without pushing yourself. Once this phase was over, I returned to a standard weekly mileage: 130 km, with two intense sessions per week.

 

Do you pay more attention to your nutrition and recovery?

A mistake and a trap at altitude is not eating enough. So I make sure to properly cover my calorie and carbohydrate needs. Unfortunately, this is something most athletes either don't do or don't realize they're not doing enough of. But at altitude, you can’t get away with it: you really need to fuel the engine to keep moving forward and, above all, recover properly. Obviously, good hydration is also part of it. Recently, I discovered Baouw carbohydrate gels, peach matcha flavor, and I’m absolutely hooked! It was a real discovery for me because I’ve always hated the chemical flavors that are so common in energy products, and with their products, they’ve really managed to create a great flavor that’s easy to consume. I genuinely enjoy having them during my runs. When I need more energy, I go for Maurten 160 gels; they have no taste and provide me with 40 g of carbohydrates.

Before this training camp, I also invested in an ice bath and put it in the garage of the Airbnb I am renting. I can really feel the positive effect on my recovery. I try to do it every day for between 5 and 10 minutes.

 

-Do you supplement at altitude?

Iron, yes, it is very important at altitude! And also vitamins and magnesium.

 

-Are you accompanied during this training camp? (coach / training group / dietitian / strength and conditioning coach)

I am with the training group of race walkers qualified for the Olympic Games like me, from all nationalities. My coach, who is my father, is also accompanying me there. The rest of my team is following me remotely with regular calls.

 

-What are your objectives?

The objective is the final preparation for the Olympic Games. The goal is to build an aerobic base and begin quality training.

 

-How many days before the competition will you decide to descend to benefit from the benefits of the training camp? Or what is your protocol?

I follow the J-21 protocol before an event. This is usually the one I practice, even though I have already done the one with dates very close together: J-2

 

-Have you ever done altitude training camps? If so, where? And what effects did you experience?
Yes, I have already been to Potchefstroom in South Africa, Perisher in Australia, Livigno in Italy, and St Moritz in Switzerland.

For several days, you may feel a kind of euphoria, as if you are really flying. Everything seems easy during training.

We wish Clémence, our Nutribay ambassador preparing for these Olympic Games, an excellent preparation. Make us dream this summer!

 

References

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2. Millet, G. P., & Roels, B. (2006). Effects of intermittent hypoxic training on aerobic and anaerobic performance. Journal of Sports Sciences, 24(4), 277-286.
3. Levine, B. D., & Stray-Gundersen, J. (1997). "Living high-training low": effect of moderate-altitude acclimatization with low-altitude training on performance. Journal of Applied Physiology, 83(1), 102-112.
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6. Millet, G. P., & Roels, B. (2006). Effects of intermittent hypoxic training on aerobic and anaerobic performance. Journal of Sports Sciences, 24(4), 277-286.
7. Gore, C. J., & Hopkins, W. G. (2005). Counterpoint: positive effects of intermittent hypoxia (live high
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11. Gore, C. J., Hahn, A., Aughey, R. J., et al. (2001). Live high: train low increases muscle buffer capacity and submaximal cycling efficiency. Acta Physiologica Scandinavica, 173(3), 275-286.
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