Altitude training

Altitude training Learning Outcomes: All are able to discuss the benefits of fitness training methods and explain what altitude training is Most can understand the importance of thermoregulation. Most are able to analyse the benefits and drawbacks of altitude training to an athlete. Some can use this knowledge to answer an examination question in detail.

Altitude training Homework: Complete 14 mark question on altitude training Complete examination question on thermoregulation Revision summary sheet on energy and muscles Flipped learning activities on periodization, lactate sampling, RER, PNF Stretching and plyometrics

Ergogenic Aids Complete exam question: Some performers break the rules and use banned substances to enhance their performance. Describe the physiological reasons why a performer may use anabolic steroids. (4 marks)  

Aid/use/assimilation storage of protein Decrease in fat in the muscles 3 marks for 3 of: Aid/use/assimilation storage of protein Decrease in fat in the muscles Able to train for longer/higher intensity Faster recovery time/to train more frequently/ quicker repair of muscle tissues Increase muscle size/strength/mass   Do not accept increase endurance or perform longer

Altitude training What is it? Athletes chose to train at level normally over 2000m above sea level Usually for at least 30 days Three phases - acclimatisation - primary training - recovery

Altitude training ACCLIMITISATION: (3-10 days) Athlete arrives at high altitude and get used to low partial pressure of oxygen and. They cannot undergo exhaustive training. Athletes will need longer recovery periods between training sessions PRIMARY TRAINING: (1-3 weeks) Aim to progressively raise training volume until athlete equal their standard quantity and intensity of training from before. RECOVERY (2-5 days) Preparation for return to sea level/recovery time from fatigue produced by high altitude training. Due to environmental differences and less oxygen availability it may not be possible to reach or sustain regular intensity or volume of training.

Altitude training Who? Endurance athletes Athletes competing at altitude (e.g. World Cups) altitude training

Altitude training Why? Partial pressure of oxygen is lower (less oxygen available) Resulting in? Body struggles to produce required amounts of energy This triggers physiological adaptations Body produces EPO (erythropoietin)

Altitude training Immediate effects: Increase in breathing Increase in HR

Altitude training Long Term effects (Advantages) Increased concentration of RBC’s Increased concentration of Hb/Myoglobin Increased capacity to carry O2 Increase in blood viscosity Increased capillarisation Increased tolerance to lactic acid (delay OBLA)

Returning to sea level POSITIVE PHASE: (1-4 days after return) Increase in the oxygen carrying capacity of the blood due to PROGRESSIVE PHASE: (4-19 days after return) Athlete gradually returns to regular sea level training volume and intensity (during this time it has been documented that the likelihood of good performance during competition is low – probably due to reduced levels of fitness and coordination losses from training at altitude. FINAL STAGE ( 15-20 days after return) Fitness peak and optimal time for competition. Training is as normal and fitness boosted back whilst still enjoying raised oxygen transport and improved economy/ maintenance of breathing adaptations then what there would be without altitude training. Higher RBC count and Hb concentration remain for 6-8 weeks.

Altitude training Hinders performance? Altitude sickness Reduced pO2 – training very hard Lethargy Insomnia Train at same intensity is difficult/detraining may occur/loss of fitness Dehydrated Increased lactate production/accumulation Psychological problems linked to travel/time away from home Benefits lost quickly when back at sea level Other physiological e.g. blood viscosity/social/environmental

Live High and Train low ● living at high altitudes in order to experience the physiological adaptations that ● Training at sea level and maintaining the intensity of work out.

Altitude training Alternative methods Hypoxic tents/altitude tents/ oxygen tents/altitude chambers

PRO’S V CONS

PRO’S V CONS Raising levels of EPO in the body, Thus raising red blood cell count and the amount of haemoglobin available. With raised haemoglobin the body has physically adapted itself to ensure that it can absorb more oxygen then would be usually possible. If these levels can be utilised during competition (at sea level) the athlete will have a natural advantage as additional oxygen will be available for respiration at the working muscles. Possible psychological advantage Opponents argue that an athlete’s red blood cell concentration returns to normal within days of returning to sea level It is impossible to train at the same intensity as would be expected at sea level (due to concentrations of oxygen) and therefore the athlete loses fitness and conditioning. It is excessively expensive (flights, time away from work, lodging, training expenses etc.) Wasted training time on travel and acclimatisation. Stress caused by leaving home and family, acclimatising to altitude, altitude sickness, and adjusting to time zones. There are natural limits to the amount of EPO the body can produce. Conclusion: It seems that altitude training can induce favourable changes to the body that should improve performance at sea level if training is timed precisely. However, these changes must be weighed against the disadvantages before an athlete chooses whether or not it may prove successful for them as training must be incredibly disciplined . Evidence also suggests that altitude training may even prove detrimental to some candidates.

Altitude training – Mini Plenary activity Elite athletes spend considerable time developing their fitness, using a variety of methods, in order to produce peak performance. (i) Explain why some athletes, such as marathon runners, may choose to spend time training at altitude. (3 marks) (ii) What are the potential problems associated with altitude training? (3 marks)

Altitude training 4 (a) (i) 1. Improved endurance/stamina/aerobic capacity/VO2 max; 2. Reduced concentration/partial pressure of oxygen at altitude; 3. Compensation through increased red blood cells/haemoglobin; 4. Erythroprotein; 5. Enhanced oxygen carrying capacity (on return to sea level) 3 marks (ii) 1. Reduced pO2 – training very hard; 2. Loss of fitness/detraining effect; 3. Increased lactate production/accumulation; 4. Altitude sickness/weeks to acclimatise; 5. Solution – live at altitude and train at sea level; 6. Other physiological e.g. blood viscosity/psychological/social/environmental factors. 3 marks

Thermoregulation during exercise Read hand outs, highlight and add notes to your homework to demonstrate understanding of thermoregulation key terminology.

Thermoregulation Using key words, test your partners understanding of the terminology

Plenary activity What part of the brain controls thermoregulation? Hypothalamus What is the main job of the thermoregulatory centre? Maintain the core temperature During exercise which mechanism is the most effective for cooling? Sweat evaporation What happens to the body if it gets dehydrated? Blood volume decreases, performance decreases (insufficient oxygen available)

Cardiovascular drift Increase in HR as exercise at same intensity Why Stroke Volume decreases when working in warmer climates Because there is an increase in blood flow to the skin in an attempt to lose heat through conduction, convection and evaporation This means less blood returning to the heart Therefore reduced SV To maintain cardiac output, HR must increase

CV Drift 2. Blood plasma volume decreases Fluid seeps into surrounding tissues and cells Fluid lost to sweating If athletes fail to re-hydrate, can further reduce the volume of blood returning to heart Causing a fall in SV

Altitude training Learning Outcomes: All are able to discuss the benefits of fitness training methods and explain what altitude training is Most can understand the importance of thermoregulation. Most are able to analyse the benefits and drawbacks of altitude training to an athlete. Some can use this knowledge to answer an examination question in detail.