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Joe I. Vigil, Ph.D. SUBJECTS Physiological Responses and Limitations of Altitude Training Potential Physiological Benefits of Altitude Training Current Practices and Trends in Altitude Training Recommendations and Guidelines DETERMINATION OF BAROMETRIC PRESSURE PO2 = (PBAR – 47) 20.94 AT SEA LEVEL PO2 = (760 – 47) 713 PO2 = 149.30 Hg MM TRACHEAL 20.94 DETERMINATION OF BAROMETRIC PRESSURE, Cont’d. PO2 = (PBAR – 47) 20.94 AT ALTITUDE 7546’ (2300 METERS) PO2 = (575 – 47) 20.94 528 20.94 PO2 = 110.5 MM Hg TRACHEAL DETERMINATION OF BAROMETRIC PRESSURE, Cont’d. COMPARISON 149.3 MM Hg % DIFFERENCE AT SEA LEVEL 110.5 MM Hg AT 2300 METERS 23 – 24% DETERMINATION OF BAROMETRIC PRESSURE, Cont’d. RESULTS Less driving force of O2 across all biological membranes. As altitude increases, the PO2 in inspired air decreases creating a hypoxic stress which results in the domino effect. THE DIFFERENTIAL GRADIENT The differential gradient is the difference between: PO2 – ARTERIES PO2 – CELLS PO2 ARTERIES – PO2 CELLS = PG THE DIFFERENTIAL GRADIENT, Cont’d. SEA LEVEL PO2 ARTERIES PO2 CELLS PG 2700 METERS PO2 ARTERIES PO2 CELLS PG Less driving force of O2 across biological membrane at altitude. = 94 MM Hg = 20 MM Hg = 74 MM Hg = = = 60 MM Hg 20 MM Hg 40 MM Hg POINTS TO CONSIDER WHEN ATTEMPTING ALTITUDE TRAINING Athletes that believe that altitude will enhance their sea level performance. Athletes that are free of injuries and disease. Overcome any problems you have before your trip to altitude. POINTS TO CONSIDER WHEN ATTEMPTING ALTITUDE TRAINING, Cont’d. Have complete plan of expected outcomes while at altitude. Logistical Aspects Training Consideration Desired Psychological Adaptations and Outcomes Make sure you have coaching or advice from someone who understands the complexity of altitude training. POINTS TO CONSIDER WHEN ATTEMPTING ALTITUDE TRAINING, Cont’d. Discuss the importance of Central Nervous System (CNS) Drive. Training trends being practiced today. Make sure the athlete understands where they are at in light of physiological variables: Pre-Altitude Post-Altitude This will influence repeat trips (or elimination of trips) to altitude. POINTS TO CONSIDER WHEN ATTEMPTING ALTITUDE TRAINING, Cont’d. How soon after return to sea level should the athlete compete or resume sea level training? WHY TRAIN AT ALTITUDE? For aerobic boost prior to high intensity training. For performance advantage in endurance events at sea level. For speed/coordination improvements. For aerobic fitness during and post injury. For quicker recovery between rounds of competition at sea level. For performance at altitude. QUESTIONS TO BE ASKED What point in their training are they in? How close to competition are they? What is their objective for high altitude training? Development of Physiological Variables Preparation for Major Competition What type of athletes are they? Developmental Intermediate Elite STAGES TO BE CONSIDERED STAGE Restorative/Transition Aerobic Period Strength Endurance WEEKS* 2 4-6 4 TRAINING Active Rest Large Volume Steady State Running Tempo X-C Runs Hill Training Repetitions Running Specific Endurance 4-6 Volume Runs Long Runs Specific Pace Race Pace 170-180 HR Final Preparation 2-3 Racing Speed Volume Reduced *Strength Work / Circuitry / Bounding / Flexibility PHYSIOLOGICAL ADAPTATIONS TO ALTITUDE ALTITUDE Barometric Pressure Hypoxia Oxygen in Lungs Oxygen in Blood ADAPTIONS PHYSIOLOGICAL ADAPTATIONS TO ALTITUDE, Cont’d. ADAPTIONS PULMONARY CARDIOVASCULAR Hyperventilation HR max Plasma Volume Oxidative Enzymes Stroke Volume Hemoglobin/ Hematocrit Capillary Density Cardiac Output max EPO Myoglobin BLOOD CHEMISTRY 2,3-DPG SKELETAL MUSCLE ALTITUDE The following Table shows barometric pressure (standard atmosphere) at various altitudes and the pressure of oxygen after the inspired gas has been saturated with water vapor at 37 degrees Centigrade (Tracheal air). ALTITUDE TABLE M Ft Pressure MM Hg PO2 Tracheal Air MM Hg 0 500 1000 0 1640 3280 760 716 674 149 140 131 1500 2000 2500 3000 4920 6560 8200 9840 634 596 560 526 123 115 107 100 3500 4000 4500 11840 13120 14650 493 462 433 93 87 81 5000 16400 405 75 ALTITUDE TABLE, Cont’d. M Ft Pressure MM Hg PO2 Tracheal Air MM Hg 5500 6000 6500 18050 19690 21330 379 354 330 69 64 59 7000 7500 8000 8500 22970 24610 26250 27890 308 287 267 248 55 50 46 42 9000 9500 10000 29530 31170 32800 230 214 198 38 35 32 19215 63000 47 0 ALTITUDE AND OXYGEN Relationship between altitude and the partial pressure of oxygen in inspired air (PIO2), alveolar air (PAO2), arterial blood (PaO2) and venous blood (PvO2). Partial Pressure of 0xge, mmHg 150 PIO2 PAO2 PaO2 PvO2 Sea Level 100 3100m 50 5800m 0 Inspired Air Alveolar Air Arterial Blood Venous B Blood Adapted from Haymes and Wells, Environment and Human Performance, 1996. THE DOMINO EFFECT PO2 In Inspired Air PO2 In The Lungs PO2 In Arterial PO2 In Arterioles PO2 In Capillaries PO2 In Cells CARDIOVASCULAR RESPONSES AT MODERATE ALTITUDE EXERCISE LEVEL Rest Submaximal Exercise Maximal Exercise HEART RATE STROKE VOLUME CARDIAC OUTPUT OLYMPIC EVENTS COMPARISON Comparison of the % Decrement and Approximate Time Differential of Olympic Events Over 800 Meters Approximat Time e Difference Event Time Over Sea Level Decrement 800 ----1500 (3:40) .03.5% 7.7 Seconds 3000 (8:00) .04% 19.2 Seconds 5000 (14:00) .05% 42.0 Seconds 10000 (28:00) .07% 118.0 Seconds Marathon (2 Hrs. 20 Min.) .09% 12 Min. 36 Seconds MODEL FOR STRUCTURING TRAINING DURING A 3-WEEK ALTITUDE CAMP Altitude Training - 21 Days Phase 1 = 2 Days Phase 2 = 17 Days Phase 3 = 2 Days ADAPTION APPLICATION Increase in Training Initial Adjustments Load BASIC TRAINING PERIOD = 7 Days - Endurance 1 - Sprints - Dry Land REGENERATION Recovery SPECIFIC TRAINING PERIOD = 10 Days - Endurance 1 - Endurance 2 - Sprints - Race Pace /Anaerobic Work - Dry Land ALTITUDE PREPARATION – 42 DAYS Selected Factors of Altitude Training Using a Six-Week Period at Altitude 1ST WEEK 100 % 75% 50% 25% 2ND WEEK 3RD WEEK 4TH WEEK 5TH WEEK 6TH WEEK ALTITUDE PREPARATION – 42 DAYS, Cont’d. Main Points Athletic Strength Aerobic Endurance 1st Phase Aerobic Endurance Speed Anaerobic Endurance 2nd Phase Regeneration 3rd Phase Systematic Intensification SYSTEMATIC INTENSIFICATION OF THE WORKOUT Types of Activity During the First and Second Training Pases of Acclimatization Duration (Days) 1st Phase 2nd Phase Acclimatization Regeneration Endurance Run (ER) (Training Sessions) - Intensive ER - Developing ER - Regeneration ER --3 3 3 3 Endurance Runs with Changing Speed --- 1 Speed Runs - Long (>1000m) ----- 1 - OR - 1 - Short (<1000m) Speed (<60m) 1 1 Other Activities (e.g., Walking, etc.) 1 --- Massage 1 2 SYSTEMATIC INTENSIFICATION OF THE WORKOUT, Cont’d. The second objective is a systematic intensification of the workout, with a goal to run the same intensity at altitude that one would run at sea level. Many experts in altitude training say this is not possible, however, one works toward this goal. The ability of adaptation always determines how close to maximum intensity the athlete can achieve. Model For Structuring Training After Returning From Altitude Training And Prior To A Major Competition Sea Level Training – 15-21 Days Phase 1 = 2 Days Phase 2 = 13-19 Days Phase 3 = 4-7 Days REGENERATION APPLICATION COMPETITION Recovery Normal Training Increase Maintain Status TRAINING PERIOD = 8 Days - Normal Training - Taper - No Competition COMPETITION PERIOD = 5-11 Days - Stabilization of Training - Taper - Mental Preparation Model For Structuring Training Over A 16-Week Period Altitude Sea Level Camp 1 Training National Trials Altitude Camp 2 1-2 Weeks Prior to 21 Days 7-8 Weeks 21 Days ALTITUDE CAMP 2 Sea International Level Championship Training 18-21 Days 4-7 Days Includes two altitude camps, one prior to the national trials and one prior to the international championships Model for Structuring Altitude Training Proposed by British Athletics Coach Frank Dick RETURN TO SEA LEVEL 2 - 2.5 Weeks < PEAK SEA LEVEL 7 Weeks Initial Adjustment 57 Days ALTITUDE (2000-2200m) 3 Weeks Training Load 11-14 Days Recovery 2-4 Days 2-2.5 Weeks Recovery 3-4 Days PEAK Normal Training 7-12 Days Taper 1-3 Days ALTITUDE SPORTS CENTERS Country City Altitude (m) Armenia Tzahkadzor 1970 Austria Kaprun 1800 Austria Zetersfeld (Linz) 1950 Austria Zilvretsha 1800 Bolivia La Paz 3100 Bulgaria Belmeken 2000 China Kunming 1895 Colombia Bogota 2500 Ecuador Quito 2218 Ethiopia Addis Ababa 2400 France Font Romeau 1895 Italy Sestriere 2035 Kazakstan Medeo 1691 Kenya Nairobi 1840 Kirgizia Issyk-Kull 1600 Kirgizia Pzhevalsk 1800 Kirgizia Tamga 1700 ALTITUDE SPORTS CENTERS, Cont’d. Country City Altitude (m) Mexico Mexico City 2200 Mexico Toluca 2700 Morocco Ilfran 1820 Romania Pyatra Arsa 1950 Russia Kesenoy-Am 2000 Switzerland Crans Montana 1500 Switzerland Davos 1560 Switzerland Pontresina 1900 Switzerland St. Mortiz 1820 USA Alamosa 2370 USA Boulder 2000 USA Colorado Springs 2194 USA Flagstaff 2300 USA Gunnison 2390 USA Keystone 2835 TRAINING CONSIDERATIONS AT ALTITUDE Heart rate-based intensities are not valid at altitude. Resting Heart Rate May Be Up 10% Max Heart Rate May Be Down 10% Recovery Heart Rate Pattern May Change Adjustment Requires Time – 5-7 Days Program Variables Reduce Aerobic Base Pace 10% Strength Training Unchanged Employ Shorter Intervals/Repeats Increase Rest Intervals – Up To 4x Repeated exposures help adaptations. TRAINING CONSIDERATIONS AT ALTITUDE, Cont’d. Neither high volume/high intensity nor high lactate tolerance sessions should be used. Living high (2500-4000m) and training low (<1500m) may need to be considered. Not generally recommended for juniors or athletes less than 21 years old. A gradual intensification to equal sea level efforts after repeated visits to altitude or for prolonged stays of ten weeks or longer. LOGISTICAL ASPECTS OF ALTITUDE TRAINING Planning of training program compatible with training venue and its facilities. Access to medical/athletic training personnel must be assured. Attention to nutritional considerations is important. Dining Facilities Micro-Nutrients Additional Fluid Intake LOGISTICAL ASPECTS OF ALTITUDE TRAINING, Cont’d. Additional rest/recovery needs to be built into the schedule. Adjustment Periods Required Sleep Disturbances Afternoon Naps Training program must be flexible. Altitude Adjustment Varies Headaches Nosebleeds Needs for Additional Recovery LOGISTICAL ASPECTS OF ALTITUDE TRAINING, Cont’d. Environmental Factors Fluid Intake Weather Conditions Ultra-Violet Radiation Recreational and relaxation activities need to be planned. Social Support MODERATE ALTITUDE TRAINING DESIRED PHYSIOLOGICAL ADAPTATIONS Plasma Volume Initially Depressed at Altitude – Up to 24% Remains Depressed at Least One Week Normal After 6 Days at Sea Level (Dill, et al., 1974 / Wolfel, et al., 1991) 2,3 – DPG (Mariburl, et al., 1986) Capillary Density Capillary Per Cross Sectional Area Capillary Per Fiber Ratio MODERATE ALTITUDE TRAINING DESIRED PHYSIOLOGICAL ADAPTATIONS, Cont’d. Aerobic Enzymes (Oxidative Enzymes) (Terrados, 1992) Mitochondrial Number (Ou and Tenney, 1970) Mobilization of Free Fatty Acids and Glycogen Sparing (Brooks, et al., 1991) Accumulation of Lactate or Ammonia (Young, et al., 1982 & 1987) MODERATE ALTITUDE TRAINING DESIRED PHYSIOLOGICAL ADAPTATIONS, Cont’d. In Myoglobin With Simulated Altitude Training (Terrados, 1990) In Glycolytic Activity (Not Glycolytic Concentration) (Terrados, 1990) Protein Synthesis – Especially >4000m Buffering Capacity of Skeletal Muscle MODERATE ALTITUDE TRAINING DESIRED PHYSIOLOGICAL ADAPTATIONS, Cont’d. Glycolytic Enzymes – LDH and PFK (Terrados, 1992) Aerobic Power and Performance (Kanstrup and Ekbloom, 1984) RELATED READING Dick, F.W., “Training at Altitude in Practice,” International Journal of Sports Medicine, 13 (Supp): 203-205, 1992. Levine, B. D. and J. Stray-Gundersen, “A Practical Approach to Altitude Training: Where to Live and Train for Optimal Performance Enhancement,” International Journal of Sports Medicine (Supp 1): S 209-212, 1992. Berglund, B., “High Altitude Training: Aspects of Hematological Adaptation,” Sports Medicine 14 (5): 289-303, 1992.
