Experiences and benefits of high altitude training

Krusty_Clown

Something that hasn't been discussed to a significant degree on the forum, but is potentially an interesting topic (as long as we can steer clear of the usual rat-traps).

Has anyone tried altitude training?
Was it successful?
Did you go to a high altitude location? If so, where did you go and for how long?
What type of mileage/sessions did you perform?

Did you use high altitude simulation equipment?
If so, what type, and when/how did you use it?

How did you measure success? Would you do it again?
Any useful references or reading material?

RayCun

Krusty_Clown wrote: »

Did you use high altitude simulation equipment?
If so, what type, and when/how did you use it?

This article makes a point I've seen somewhere else about altitude-simulation masks.

When you are at altitude, the air pressure is lower, so there is less oxygen in each breath. An altitude chamber or tent will work the same way, reducing the oxygen level in the air, so you get less in each breath.

An altitude mask, on the other hand, makes it harder to breathe, but each breath contains the normal amount of oxygen. So it has a different effect - you work harder to breathe, and the muscles you use to breathe get stronger. But that respiratory strength isn't really a limiting factor in performance, so the mask doesn't lead to the same improvements that living at altitude (or using a tent or chamber) would.

opus

MarathonTalk had a piece about it a while back, think the timing of when you came back from altitude for your target race was important. Google found it for me handy enough:

Wilson Kipsang gets taken down by his mate, Lee Merrien's out of the Commonwealth Games, Andrew Davies is in the Commonwealth Games and speaking to Martin, Tom speaks to Greg McMillan about altitude training, Tony's back with his Trials and we've got the parkrun ABC.

EPISODE 233 - ANDREW DAVIES AND GREG MCMILLAN

DogSlySmile

Krusty, I've no experience of it but if you wanted to get experimental Irish Altitude Chambers do treadmill and cycling sessions.

http://irishaltitudechambers.ie/


Supreme Altitude in Bray do similar

https://www.facebook.com/SupremeAltitude/

thesimpsons

The altitude centre in Limerick is regularly used by sports teams and individuals for training. Used it many times and without stats to back it up, I found notable improvement. Regular timetable of classes for the general sports enthusiasts as well as individual training. Also used by intending climbers of Everest.

http://www.deltasportsdome.com/fitness/altitude-gym

panda100

thesimpsons wrote:

The altitude centre in Limerick is regularly used by sports teams and individuals for training. Used it many times and without stats to back it up, I found notable improvement. Regular timetable of classes for the general sports enthusiasts as well as individual training. Also used by intending climbers of Everest.

I used to do spinning there all the time last year. Darragh Droog, who runs the centre, is a very experienced and good runner himself. Pretty sure he places in the Limerick marathon every year. Not sure how effective I found it as only went altitude spinning maybe once every two weeks. I think you have to be exposed to it regularly to see an impact.

transylman

From some article that I read that I will try and dig up, to get the real benefits of altitude training you need to be spending the majority of your time each day at altitude ie more than 16 hours per day. This effectively means living and sleeping at that altitude. Altitude also needs to be greater than 1500m to trigger physiological response. It then takes your body around 3 weeks to adapt.

No matter how long is spent at altitude, once back to sea level the increased oxygen capacity quickly drops off, also returning to normal in around 3 weeks. Think the optimum time for racing was 5 to 7 days after coming down.