Height training

Many athletes go on altitude training because they are convinced that they will therefore perform better at lowland level. However, studies show that 'Live High, Train Low' is better than the traditional 'Live High, Train High'.

The traditional altitude training

Planning an altitude internship

It is also clear that there are quite a few snags on a traditional altitude internship. For example, it is important to properly weigh up the pros and cons of the different locations in advance. The training locations in Europe are located in the mountains. The training sessions are then complicated by the height difference and by the snow, which may be present until May. In other parts of the world these disadvantages can be overcome, but then often a long travel time, time difference (jet lag), the chance of diarrhea and possibly also tropical diseases must be taken into account. To prevent the latter, not only on-site hygienic measures, but also often vaccinations and malaria prophylaxis are necessary. Some vaccinations and some types of malaria tablets can limit training capacity because athletes can get sick or even sick.

For an internship to be able to have a height internship, this internship must last at least 2 weeks (but preferably 3-4 weeks). In addition, an altitude training is only useful for athletes who already have a very well trained (aerobic) endurance. If it is the first time that someone is going on a height internship, it is wise to save the base camp at an altitude of 1000m-1200m and give the internship the character of a recovery internship. This gives the body the chance to get used to this new training form. If the height internship is satisfactory, it is advisable to go on altitude internship several times a year. The adjustment to the height then improves, so that training can be done faster at a higher intensity. If an altitude training course is used as direct competition preparation, it is generally recommended to plan the most important competition 8 to 14 days after returning. However, there are large individual differences per athlete. It is therefore wise to first try out how the individual response to an internship is!

(Individual) preparation for the height internship

It is advisable for the athlete to keep a training log in the months prior to the training period with training and test data, heart rate at rest and body weight. For the trainer it is important to gain insight per athlete into the relationship between the training speeds, the heart rate and possibly the lactate concentrations. It should be noted, however, that the relationship between these parameters will be different at height! In addition, it is useful to have the iron supply (ferritin) measured in the blood, because during the height training period the body needs extra iron for the production of hemoglobin. If the iron content is on the low side, it is advisable to swallow extra iron tablets in the weeks before departure and continue with this during the stay at height.

At the start of altitude training, the acclimatisation process must be taken into account. This means that during the first week only recovery runs and walks should be planned, after which the training volume and intensity should be slowly increased. It is difficult, especially in the first week, to estimate the training load based on the heart rate, as this is higher at altitude. Usually, the athlete can rely on his feeling when determining the intensity of the training. This feeling can be supported numerically by means of lactate measurements.
Practical guidelines for the height training are:

  • Perform pace-interval training at a lower speed.
  • Perform endurance training less intensive and shorter.
  • Perform the training at a faster pace over shorter distances.
  • Allow more time for recovery.

If the training is insufficiently adjusted, you can get overtrained faster. If the training is properly adjusted, the tendon and muscle system will not become overloaded (so quickly). It is important that the training placement is properly trained in terms of training and in terms of sports medicine!

Points of attention during the altitude internship

The following points of interest are important for the athlete during the height training:

  • Drink more than 3 liters in one day, because the water loss at height is greater.
  • Eat enough and healthy. The total energy intake must be at least 60% covered by carbohydrate intake. There may be an increased need for proteins, so it is wise to increase protein intake to 2 grams per kilogram of body weight per day. When in doubt about the nutritional composition, a nutritional analysis can be performed prior to the internship.
  • Make sure there is enough iron in the blood. During the height training period there is an increased need for iron due to the increased blood production. It is therefore advisable to replenish the iron stock 3-4 weeks in advance and continue this during the internship. Swallowing the iron tablets simultaneously with vitamin C (400-1000mg extra) will improve their absorption.
  • Consider taking extra vitamins. There may be an increased need for vitamin B complex due to the increased protein turnover / intensive exercise. Supplementation with low-dose vitamin B complex tablets is to be considered. In addition, extra vitamin E (3x daily 50-100mg) is recommended. Vitamin E can prevent tissue damage caused by free radicals. Free radical formation can occur more often in a situation with a relative oxygen deficiency (with training at height).
  • Make sure you don't burn. So use a sun visor, cover your skin as much as possible and use sunscreens (with a high protection factor).

Points for attention after the altitude internship

After the altitude training period, set aside the first two days for rest and recovery from traveling. For most athletes, the first competition can be scheduled after 8 to 14 days. If an athlete wants to plan a competition the first few days after returning, it is advisable to gain experience with it first! After the height training period it is useful to have blood taken for laboratory tests again:

  • Ferritin to determine if the iron supply is still up to standard.
  • Reticulocytes (young red blood cells) to see if the production has increased. Determining the number of reticulocytes is therefore a more accurate measure than the increase in hemoglobin (Hb), which increases on average by only 1% per week on altitude training.
  • Muscle and metabolic enzymes (CPK, SGOT / SGPT, Urea, Creatinine) to see if there are any signs of (muscle) overload.
  • Hormone values (testosterone and cortisol) to see if there are any signs of an excessive training load. This is only useful if the prior to the height training period has already been determined more often.

Resume

More and more athletes are going on 'traditional' altitude training (Live high, train high) because they are convinced that it will help them perform better at lowland level. Traditional' altitude training is only useful for the (already very well aerobically trained) athlete if there is good periodisation in the training and planning of the altitude training, good individual preparation, good dosage of the training load at altitude and sufficient rest after the altitude training. At altitude, the need for iron is higher, so it is advisable to determine and adjust the iron supply before departure. Taking extra vitamins (E, B and C) can also be considered.

Live high, Train low.

In recent years, thanks to technology and simulated altitude, it has become possible to sleep in an altitude tent at night and train at sea level during the day. The big advantage of this is that you have the advantages of altitude without the disadvantages described above. For example, athletes do not have to adjust the intensity of their training at all.

Source: Athletics Union

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