Training in moderate altitude is regularly used in high-level sport to improve a sport performance. When we talk about a moderate altitude we mean the altitude between 1500 and 3000 m. This recommended altitude to carry the trainings out, as it is where it is produced a sufficient level of stimulus with limited repercussion on performance, which allows to do appropriate and quality trainings.
Physical changes induced by altitude act as a strong stimulus for a body of an athlete causing short and long term responses (adaptation). These changes can be utilized in some certain circumstances to improve the sport performance. However, one must remember that no respecting some standards and rules of behavior can lead to one´s training failure or poor result of altitude training.
Altitude Training
Training to the limit
Benefits of altitude training
- Incorporation of new and varied training stimulus.
- Greater application of time. When at altitude, you train even while resting.
- Erythropoietic stimulus.
- Improvement of muscle capillarization.
- Improvement of muscle enzymatic machinery and coating capacity.
- Increase of ventilatory muscles stimulus.
- Higher intensity of short duration events.
- Application of favourable environmental conditions.
- Favourable psychological environment of cohabitation. In places such as Sierra Nevada tranquility and beauty of surroundings make easier a needed concentration for a good training and allow a high level of cohabitation between members of a team.
Commandments of altitude training
- Schedule well your stage: How? When? Where?
- Include a previous training work and later retraining.
- It is essential to come to altitude in a perfect state of health.
- Respect adaptation phases by individualizing your training load according to your sport; the moment in a season and previous athlete´s experience.
- Take a special care of your nutrition and rehydration.
- Schedule well the quality which you want to train.
- Reinforce recovery measures.
- Make some trainings in “real” intensity, either with short trainings and long recoverings or with occasional displacements to lower altitudes.
- Control scientifically trainings´intensity and loads assimilation.
- Take it easy and consult experts.
