It’s widely accepted that altitude training is highly effective for distance runners. Training at higher elevations allows the body to adapt to lower oxygen levels, significantly enhancing endurance and overall performance. The increase in red blood cell production and improved oxygen delivery to muscles are just a few of the numerous benefits. This strategy has been embraced by many elite athletes seeking a competitive edge.
Recently, I came across an article that sparked a new perspective. After years of training, I had never considered the impact of sleeping at high elevations while training there as well. The article explored the concept of "training low, living high." While not many places can facilitate this, I learned that Flagstaff, with its elevation just under 7,000 feet, is nearly ideal for distance training. Coach Mike Smith from NAU mentioned that he can drive just two hours to reach about 3,000 feet above sea level, a significant drop from 7,000 feet.
The premise is that this approach can enhance performance at sea level by increasing red blood cell mass, which allows for greater oxygen transport. Simply put, more oxygen to the muscles equals improved performance. By sleeping at higher elevations, you can stimulate red cell volume while mitigating the challenges of reduced VO2 max and training intensity at altitude (and let’s be honest running at 8,000 feet is tough!).
This concept resonates with me, though the results can be inconclusive due to variables like diet, sleep, and mental state. I would be very interested in trying this training method if resources allowed for daily travel. As for the secrets behind East African dominance in distance running, that mystery may remain unsolved.
Cited:
Lundby, Carsten & Millet, Gregoire & Calbet, Jose & Bärtsch, Peter & Subudhi, Andrew. (2012). Does 'altitude training' increase exercise performance in elite athletes?. British journal of sports medicine. 46. 792-5. 10.1136/bjsports-2012-091231.
That's really interesting about training low, but still getting benefits from sleeping at a high altitude. I've always thought that training would have to take place at a high altitude to get benefits. As far as to why East African peoples often dominate distance running. I found an article on PubMed (article citation bellow) that discusses some research as to why. It appears that both environmental factors, like their active culture and diet, and genetic factors, like their lower limb structure, play a role in why they dominate the sport. It goes to show how differences in phenotypes and upbringing can give advantages in particular sports.
ReplyDeleteThe article I found:
Wilber, R. L., & Pitsiladis, Y. P. (2012). Kenyan and Ethiopian distance runners: what makes them so good?. International journal of sports physiology and performance, 7(2), 92–102. https://doi.org/10.1123/ijspp.7.2.92