Altitude Training Flashcards
what is the optimal level for altitude training
1700m-3000m
evidance for optimal level of altitude
(Chapman et al. (2014))
Looked at defining the dose of altitude (high how they needed to live to get an enhancement at sea level performance
Baseline group - 4 week training study at lower levels of altitude to get bassline parameters before moving the athletes to various levels of
altitude
Took 12 athletes independently to the different altitudes 1700-3000m in altitude
Found: time trail performance
- Based on what they were doing after the first training camp, pre altitude , they can see very little changes at the lower altitudes at 1700
- Seeing 3-4% increase immediately post altitude at more higher elevations
- No changes in performance at 3000m 2 weeks later
- Performance has sustained (3-4% higher than before altitude training)
- Little or not effect in lower altitudes of 1700m
- No effect at the people at the 3000m
how does Hypoxic Ventilatory repones play a crucial role in altitude training to improve elite performance
The hypoxic ventilatory response (HVR) is the body’s reaction to low oxygen levels, increasing ventilation to maintain oxygen supply.
At higher altitudes, oxygen partial pressure decreases, lowering oxygen saturation. Carotid receptors detect this decrease, signalling the brain to increase ventilation for oxygen uptake.
Hyperventilation increases oxygen intake, raising blood oxygen levels but also decreasing carbon dioxide (PCO2). This disrupts pH balance, as the bicarbonate buffering system requires CO2.
While the body prioritizes oxygen, PCO2 and pH become imbalanced. Central chemoreceptors deactivate ventilation drive, causing PCO2 to increase back to normal but leading to another drop in PO2.
Ventilation adjustments may involve slower, deeper breaths, yet the demand for oxygen remains unmet.
what is the oxygen cascade
refers to the sequential decrease in the partial pressure of oxygen (PO2) as air moves from the atmosphere to the cells of the body.
o When you breathe in, air enters your lungs where oxygen diffuses across the alveolar membrane into the blood vessels surrounding the alveoli. Thisprocess is driven by the pressure difference between the oxygen in the alveoli and the oxygen-poor blood in the pulmonary capillaries.
o Oxygen molecules bind to haemoglobin in red blood cells, formingoxyhaemoglobin. This oxygenated blood is then pumped by the heart to tissues
throughout the body.
o At the tissue level, oxygen is released from haemoglobin and diffuses into cells where it is used for cellular respiration to produce energy (ATP) throughaerobic metabolism.
- At sea level, the partial pressure of oxygen in the atmosphere is around 160 mmHg. As you ascend to higher altitudes, the atmospheric pressure decreases, leading to a decrease in the partial pressure of oxygen. This decrease in atmospheric pressure reduces the driving force for oxygen diffusion into the blood in the
lungs, resulting in lower arterial oxygen saturation levels. - Altitude training exposes athletes to lower oxygen levels, prompting physiological adaptations that enhance oxygen utilization.
Exercise hypoxia has negative effects of high altitude…
Reduction in Maximum Power:
- In hypoxia, reduced oxygen availability limits the muscles’ ability to generate maximal power, leading to decreased sprinting speed and force production.
Reduction in Oxygen Flux through Mitochondrial Systems:
- Hypoxia impairs oxygen utilization in mitochondria, hampering aerobic metabolism and diminishing endurance capacity.
Reduction in Work Capacity:
- Exercise in hypoxia increases perceived exertion and fatigue, limiting the ability to sustain high-intensity efforts or prolonged exercise.
Blunted Peak Response to Endurance Training:
- While hypoxic training induces adaptations, the peak improvement in aerobic capacity and endurance performance may be blunted compared to sea-level training, potentially limiting overall performance gains.
what is the live high train low model
(Levine & Stray-Gundersen, 1997)
The “live high, train low” method of altitude training involves athletes living at
high altitude (usually above 2,000 meters) to stimulate physiological adaptations to hypoxia, while conducting their training sessions at lower altitudes (typically near sea level) to maintain high-intensity training and performance.
This approach aims to capitalize on the benefits of altitude acclimatization while minimizing the negative effects of reduced oxygen availability on training intensity and performance.
evidnace the live high train low theory works
Bonetti & Hopkins, 2009)
In a meta-analysis (Bonetti & Hopkins, 2009) of sea level performance after altitude exposure, it was found that in elite athletes, enhancement of maximal endurance power output was only possible (i.e. ~50% chance of enhancement) with natural LHTL (4.0%).
effects of the live high train low method
Enhanced Aerobic Capacity - Living at high altitude stimulates the production of red blood cells (erythropoiesis) and increases blood volume, leading to improvements in aerobic capacity and endurance performance. These adaptations are facilitated by exposure to the chronic hypoxia experienced at high altitude.
Maintenance of Training Intensity- By conducting training sessions at lower altitudes where oxygen availability is higher, athletes can maintain higher training intensities compared to training exclusively at high altitude. This allows athletes to perform high-intensity workouts, such as interval training or speed work, which are crucial for maximizing performance gains.
Improved Recovery- Training at lower altitudes may enhance recovery between high-intensity sessions by providing optimal oxygen availability for muscle repair and glycogen replenishment. This can help prevent overtraining and optimize training adaptations.
negative effects of training too high at altitude
If you increase the dosage you get a training effect
50% of the dose illistraets 50% of the trainng effect – increases up to a plateu
Sea level – could increase dosage more due to the effects of altitude are
reduced
As you begin to increase the dose of altitude you begin to use an “LD” curve which indicates the toxitcity and the negative effects of this dosage
If you increase the dose too much, all of a sudden you begin to bring a substantial amount of negative side effects which can push into some sort of over training symdrome
Cardiovascular hemodynamic changes occur in response to acute and chronic hypoxia compared to sea level (heart rate)
Acute Hypoxia: Initially, heart rate increases to compensate for decreased oxygen availability, aiming to maintain cardiac output and tissue perfusion.
Chronic Hypoxia: Heart rate may remain elevated, especially during physical exertion, as the body adapts to the sustained low oxygen levels.
Cardiovascular hemodynamic changes occur in response to acute and chronic hypoxia compared to sea level (stroke volume)
Acute Hypoxia: Stroke volume may initially decrease due to factors like increased pulmonary vascular resistance and reduced ventricular filling. However, with prolonged exposure, stroke volume may increase to compensate for decreased oxygen delivery.
Chronic Hypoxia: Over time, stroke volume may increase as a compensatory mechanism to maintain cardiac output and systemic perfusion in the face of reduced oxygen availability.
Cardiovascular hemodynamic changes occur in response to acute and chronic hypoxia compared to sea level (systemic delivery)
Acute Hypoxia: Initially, cardiac output may decrease due to a combination of reduced stroke volume and increased heart rate. However, with adaptation, cardiac output may normalize or even increase to maintain tissue perfusion.
Chronic Hypoxia: Cardiac output may increase as a result of increased stroke volume and sustained elevated heart rate, aiming to optimize oxygen delivery to tissues despite lower oxygen levels.
Cardiovascular hemodynamic changes occur in response to acute and chronic hypoxia compared to sea level (AV-difference)
Acute Hypoxia: A-V oxygen difference increases in response to acute hypoxia, reflecting increased oxygen extraction by tissues to compensate for reduced oxygen availability.
Chronic Hypoxia: A-V oxygen difference remains elevated or may further increase in chronic hypoxia as tissues adapt to extract more oxygen from the bloodstream to meet metabolic demands.
