Altitude training for endurance athletes

Overview

Low oxygen partial pressure at altitude, acclimatisation, Iten and other bases, live high train low, altitude tents, benefits and timing, altitude sickness, dehydration, iron and the 1968 Olympics.

What you need to know

Answer each one before you reveal it.

Questions from this subtopic

Each one with the model answer underneath.

1. 1

   What is altitude training?

   Model answer

   Altitude training is training or living at high altitude, usually above about 2,000 m, where the partial pressure of oxygen is lower. The aim is to improve oxygen transport and endurance performance.

2. 2

   Why is less oxygen available at altitude?

   Model answer

   Barometric pressure falls with altitude, so the partial pressure of oxygen falls too. The air is still about 21% oxygen, but each breath delivers fewer oxygen molecules.

3. 3

   How does the low partial pressure of oxygen affect an athlete on arrival at altitude?

   Model answer

   The diffusion gradient at the alveoli is smaller, so haemoglobin is less saturated with oxygen. Less oxygen reaches the muscles, and heart rate and breathing rise to compensate.

4. 4

   Explain the main physiological principle behind altitude training.

   Model answer

   Low oxygen levels stimulate the kidneys to release the hormone erythropoietin (EPO). EPO increases red blood cell production, raising the haemoglobin content of the blood.

5. 5

   What is acclimatisation?

   Model answer

   Acclimatisation is the gradual adjustment of the body to reduced oxygen at altitude. Acclimatisation takes several weeks, so altitude camps commonly last three to four weeks.

6. 6

   Name three well-known altitude training locations.

   Model answer

   Iten in Kenya, Flagstaff in Arizona and St Moritz in Switzerland are well-known altitude training bases. Each sits roughly 1,800 to 2,400 m above sea level.

Other ways to work this

The same content, four other ways.

What is inside Levo

Six ways to work the same material.