Improving performance, the high-altitude way

HIGH-ALTITUDE TRAINING is a popular method many track athletes use to improve their performance. It involves training at elevations above sea level, typically above 2,000 metres (6,500 feet). The main idea behind high altitude training is to expose the body to reduced oxygen levels, which stimulates physiological adaptations that can enhance athletic performance at lower elevations.

Given time, your body can adapt to the decrease in oxygen molecules at a specific altitude. This process is known as acclimatisation and generally takes 1-3 days at that altitude.

The key impacts of high-altitude training on track athletes’ performance are:

1. Increased red blood cell production: At high altitudes, the reduced oxygen availability triggers the body to produce more red blood cells to carry oxygen to the muscles and tissues. This process is called erythropoiesis. Higher red blood cell levels improve oxygen-carrying capacity and endurance during aerobic activities, such as distance running.

2. Improved oxygen utilisation: High-altitude training can also enhance the body’s efficiency in using the available oxygen. This improvement is partly because of increased capillarization (formation of new blood vessels) in muscles, allowing for better oxygen delivery to the working muscles.

3. Enhanced aerobic performance: Increased red blood cell count and oxygen utilisation can improve aerobic performance, particularly in endurance events like long-distance running. Athletes may experience better stamina, reduced fatigue, and increased time to exhaustion.

4. Altitude acclimatisation: Athletes who spend significant time at high altitudes may undergo physiological adaptations to cope with reduced oxygen levels. This acclimatisation process can improve performance when they return to lower altitudes for competition.

5. Anaerobic adaptations: While high-altitude training is primarily associated with aerobic improvements, it may also lead to some anaerobic adaptations. Some research suggests that short-term high-intensity training at high altitude can improve anaerobic capacity and performance in certain track events like middle-distance running.

6. Mental toughness: Training at high altitudes can be physically demanding and mentally challenging. Athletes who successfully endure and adapt to rigorous training in such conditions may develop mental toughness and resilience, which can be beneficial during competitions.

It’s important to note that the effectiveness of high-altitude training can vary among individuals. Some athletes may respond more positively to altitude training, while others might not experience the same level of performance enhancement. When competing at high altitudes, some track athletes choose to arrive within one day of competition. In contrast, others prefer to arrive a week in advance, to acclimatise to the environment.

Some potential risks associated with high-altitude training are overtraining and altitude sickness. Therefore, athletes need to work with coaches and sports scientists experienced in altitude training to develop personalised training programmes and closely monitor their progress.

There is also a concept called ‘live high, train low’, where athletes live at high altitudes, to trigger physiological adaptations, while conducting intense training at lower altitudes, to maintain training quality. This approach combines the benefits of altitude acclimatisation with the ability to train at higher intensities.

Some famous athletes who train at high altitudes include distant runners Kenyan Paul Chelimo, American Matthew Centrowitz, and swimmer Michael Phelps. They rely on altitude training to improve their competitive times.

And, just recently, Jamaica’s Adelle Tracey, who produced a national record in the 1500 metres and a personal best in the 800 metres at the World Athletics Championships, revealed she had benefitted from training at altitude this season.

In Trinidad, Mt St Benedict, Mt Hololo, and Lady Chancellor Hill are three famous hill-training areas for athletes striving towards greatness in their sporting discipline.

- Grace Jackson is a Jamaican silver medallist in the women’s 200 metres at the Seoul Olympics, 1988. She is the sport and outreach coordinator at the St Augustine Academy of Sport in the Faculty of Sport.

Sport Pulse and Sport Matters are fortnightly columns from The UWI Faculty of Sport. We look forward to your continued readership.