The Effectiveness of altitude training for a particular athlete depends on many factors, including genetics, training status, total physical and mental stress, diet and recovery.
Most altitude training locations are between 1800m to 2800m and the duration of exposure is usually 2-4 weeks.
For endurance athletes looking to enhance haemoglobin mass by legal and natural methods, altitude exposure produces a greater erythropoietin effect than training at sea level and in some cases can be of the same magnitude as that seen following a low dose blood transfusion which is illegal in sport.
On return to sea level, an initial improvement in performance might be present in the first few days, but large performance gains might not occur until weeks later.
Five factors can interfere with adaptations to altitude training. These are:
Insufficient Iron Intake – For the purpose of altitude training, it is recommended that athletes with low iron start supplementing iron two weeks before the beginning of the altitude training camp. If iron stores are below 150 ng/ml, supplement 100mg of elemental iron per day with a Vitamin C Source (such as orange juice).
Calorie Intake – Low calorie diets do not support adaptations to altitude training. Carbohydrate depleted states may cause further stress for the immune system and increase the risk of illness. Adequate protein intake is necessary in order to facilitate recovery.
Injuries – Prolonged inflammatory responses associated with serious injuries interfere with altitude adaptations. Furthermore, Hypoxia (low oxygen levels) results in slow wound healing.
Illness – Viral and bacterial infections impair the ability to adapt to altitude training. It is advised to get healthy before going to altitude.
Intensity – High intensity within the first week of training can promote excessive fatigue. Best results come to individuals that ease into training volume and intensity.
Individuals should leave an altitude training session knowing they can do more.
