altitude & performance [ylm 2015]

ALTITUDE TRAINING

& PERFORMANCE THE ‘LIVE HIGH – TRAIN HIGH’ STRATEGY

Yann LE MEUR

@YLMSportScience

8 COMMON QUESTIONS ON ALTITUDE TRAINING

❶ Does it work?

❷ How high is enough?

❸ How high is too much?

❹ Which training camp duration for

optimal performance response?

❺ How to adjust the training load?

❻ How to manage recovery?

❼ When should I plan an altitude

training camp?

❽ Any potential health issues?

DOES IT

WORK?

YES NO

Will H.

ASK WILL!

META-ANALYSIS

AND THE ANSWER IS…

Unclear effect of ‘Live High – Train

High’ in both trained and elite

athletes = some of them

demonstrate improved

performance after altitude training

camps, while others do not…

Bonetti & Hopkins Sports Med 2009

… NOT SO SURE!

BUT WAIT…


…IT WORKS IF KEY PARAMETERS

ARE WELL CONTROLLED!


BUT KEEP IN MIND THAT THERE IS A

LARGE INTER-INDIVIDUAL VARIABILITY


Will H.

IS IT

CONFIRMED

BY OTHER

SPECIALISTS?

THE AUSTRALIAN EXPERIENCE

WHICH ALTITUDE RANGE TO MAXIMIZE THE

PERFORMANCE REPONSE?

CONCLUSION #1

2800m

1800m

2500m

2000m

Young

swimmers

& 1st

experience

Garvican et al. SJMSS 2012

After 10 days

Passo dello Stelvio, Italie (2760m)

Canberra (600m)

WHICH DURATION FOR AN ALTITUDE

TRAINING CAMP?

- One week is not enough to observe ↑ Hbmass,

- ↑Hbmass is generally reported after ~2 weeks,

- Greater ↑Hbmass is observed after 3 weeks at altitude,

- Large inter-individual differences are reported.

Wachsmuth et al. EJAP 2013


TRAINING CAMP?

2 ½ weeks

4 weeks

Conclusion of the research project on altitude

training sponsorised by the IOC in 2003 3 weeks

2 to 4 weeks Garvican & Martin, 2013

WHICH DURATION FOR AN ALTITUDE TRAINING CAMP?


TRAINING CAMP?

CONCLUSION #2

≥ 2 WEEKS

WHEN SHOULD YOU

COME BACK TO SEA

LEVEL?

Chapman et al. JAP 2014b

CONCLUSION #3

~2000 –

2500m

≥ 2 weeks

altitude

training

camp

Peak perf

2-3weeks

after return

to sea level

Robach & Lundby SJMSS 2012

…AND DURING THE WINTER SEASON?

↗ Hbmass and ↗VO2max observed in athletes with initial moderate Hbmass

Wachsmuth et al. EJAP 2013

18 days, 11 swimmers

…AND DURING THE WINTER SEASON?

« Altough the performance benefits of altitude

training are often discussed, it is important to

recognise that on the individual level, altitude

training can also have a neutral or in some cases a

detrimental effect on performance. By avoiding

some common mistakes, coaches and athletes may

be able to increase the chance of maximising

positive adaptations. »

Garvican & Martin, 2012

THE AIS FIVE « I »’S

❶ILLNESS & ❷INJURY

↗ Infection risks at altitude & poor hematological observed in ill athletes during altitude training camps. Maintain carbohydrates intake, including during training sessions, Ensure a good health status when you start an altitude training camp, Consume probiotics, Adjust training load to avoid the development of an overreaching state, Wear warm clothes when the altitude takes place in winter, Ensure a good sleep hygiene.

TRAINING SCHEDULE: SOME RECOMMENDATIONS

↘ ↘

↘

↘

↘

Sleep or swim ?

Sargeant et al. 2014

- Study of the Australian Institute of

Sport,

- 7 elite swimmers,

- 2-weeks intense training camp,

- 2008 (Olympic year),

- Nocturnal actimetry.

KEY TIPS TO PROMOTE GOOD SLEEP

❶ Avoid early morning schedule,

❷ Set intense training before 6pm,

❸ Ensure ideal sleeping environment (quiet,

cool, and dark) when they are exposed to

high training load,

❹ Napping for short periods during the day

may also represent a recommended

recovery strategy for athletes to compensate

the potential decline in actual sleep time

associated with development of

overreaching,

❺ Create a relaxing bedtime routine (turn of

your TV, no smartphone).

Garvican & Martin 2012

❸ IRON

❶ Insufficient stores & inadequate iron

intake may ↘ adaptations to altitude,

❷ A serum profile should be performed

a month before the altitude camp,

❸ AIS recommendations: iron

supplementation provided when ferritin

concentration < 150 ng/mL,

❹ Begin supplementation 2 weeks

before the camp, especially if your

ferritin concentration is < 30 ng/mL,

❺ 100mg of elemental iron per day

taken with a Vitamin C source, such as

orange juice.

❹INTAKE

Low energy diets do not support adaptations to altitude training,

In addition to the stress imposed by restricted energy intake,

training at altitude in a carbohydrate depleted state may impose

further stress for the immune system & ↗ infection risks,

Low energy diet associated with poor Hbmass response to altitude,

Protein intake during each meal is required to facilitate training

adaptations & maintain muscle mass,

Promote hydration and energy drinks during training sessions.

Garvican & Martin 2012

❺ INTENSITY

« A great altitude camp builds

on to a great training camp » Garvican & Martin, 2012

- ↘ Training intensity within the 1st week to limit fatigue accumulation, especially

within the 3-5 first days (time needed for sleep to ↗ & plasma volume to stabilize),

- Manage athletes overexcited for training with new training partners and within a

new environment,

- Best results tend to come to those that « ease » into training volume & intensity,

- In general, training volume tends to be much better tolerated at altitude than

training intensity,

« In essence, a key rule of thumb when training at altitude indicates that it is

always nice for an athlete to leave an altitude training session knowing he/she

can do more! »

* Different from Pre, p < 0.05

TRAINING LOAD & SLEEP & INFECTIONS

+ 6 to 8 times more

infection episodes in the

overreached group!

TAKE HOME MESSAGES

@YLMSportScience

THANKS FOR YOUR

ATTENTION