HiLo Training
August 30th, 2008 by Dan Hugo
I’ve done two nights in the Hypoxico tent, connected to the Higher Peak Mountain Air Generatorand, and will therefore be exposed to altitude adaptation for 5 weeks before Xterra USA Finals on the 5th of October. Two studies “copy-and-pasted” below show 3-4 weeks as sufficient, although longer wouldnt have hurt, so trusting my system to adapt optimally for the race that starts at 1800m with an extra 2 weeks of HiLo training.
The bike course at Tahoe is brutal as it starts at 1800 and then ascends sixteen hundred vertical feet of climbing. I felt training in Truckee become significantly more ‘normal like’ after three weeks, so I’ve been eager to try get just more than three weeks in prior. As I’ll get to Truckee 24hours short of three weeks… I figured to beg for the tent.
It’s always been a curiosity of mine. Since first hearing of Elana Meyer’s that Conrad Stoltz lent for a time. A fascination of sorts. I am once again probably not going to go for blood tests, and instead convince my mind of ‘huge gains’ all round.
The part I’m still unsure of, is how to phase in my altitude height (oxygen percentage) over the two weeks I’ll be in the tent. All the programs I’ve been a able to find online have been for lengthier periods with much consideration given to acclimatise. I dont have such luxuries…
The other interesting side to it all is the morality thereof? I’d love to hear your input via comments to this post.
I’ll keep you posted. As long as I keep waking up every morning…
“I can’t go without it”
-George Hincapie
Tour de France Stage Winner, 2005
Tour de Georgia Overall Winner, 2008
US Professional Road Race Champion, 2006
11-time Tour de France Veteran
”Living high-training low” altitude training improves sea level performance in male and female elite runners - from jap.physiology.org
Acclimatization to moderate high altitude accompanied by training at low altitude (living high-training low) has been shown to improve sea level endurance performance in accomplished, but not elite, runners. Whether elite athletes, who may be closer to the maximal structural and functional adaptive capacity of the respiratory (i.e., oxygen transport from environment to mitochondria) system, may achieve similar performance gains is unclear. To answer this question, we studied 14 elite men and 8 elite women before and after 27 days of living at 2,500 m while performing high-intensity training at 1,250 m. The altitude sojourn began 1 wk after the USA Track and Field National Championships, when the athletes were close to their season’s fitness peak. Sea level 3,000-m time trial performance was significantly improved by 1.1% (95% confidence limits 0.3-1.9%). One-third of the athletes achieved personal best times for the distance after the altitude training camp. The improvement in running performance was accompanied by a 3% improvement in maximal oxygen uptake (72.1 ± 1.5 to 74.4 ± 1.5 ml · kg-1 · min-1). Circulating erythropoietin levels were near double initial sea level values 20 h after ascent (8.5 ± 0.5 to 16.2 ± 1.0 IU/ml). Soluble transferrin receptor levels were significantly elevated on the 19th day at altitude, confirming a stimulation of erythropoiesis (2.1 ± 0.7 to 2.5 ± 0.6 µg/ml). Hb concentration measured at sea level increased 1 g/dl over the course of the camp (13.3 ± 0.2 to 14.3 ± 0.2 g/dl). We conclude that 4 wk of acclimatization to moderate altitude, accompanied by high-intensity training at low altitude, improves sea level endurance performance even in elite runners. Both the mechanism and magnitude of the effect appear similar to that observed in less accomplished runners, even for athletes who may have achieved near maximal oxygen transport capacity for humans.
Training Protocols – From simulatedaltitude.co.uk
HiLo Training Protocol (Live High – Train Low Altitude Training)
It is important to note that to gain the maximum performance enhancement from altitude training, either simulated or real, it should be a constituent part of a well planned periodized training programme.
Mindful of this and based on extensive research by Chinese sports scientists, it is important to work with that the Chinese name the 4 P’s
1. Use of proper height (1500m +)
2. Use of proper length of time (3-4 weeks)
3. Use of proper training intensity
4. Use of proper interval before competition
Of these, proper height and proper length of time are reasonably agreed on, but the proper intensity of training and interval prior to competition is still not that clear and differs from athlete to athlete.
Optimal height for classical high altitude training is 2,000 – 2,500m Optimal height or HiLo altitude training is 2,500m – 3,000m. Although, many questions stil remain regarding the optimal altitude for the HiLo model as once again this can differ from athlete to athlete.
The chinese have also extensively researched what they call the Slump Phenomena, which is a period of 5-7 days following alreturn to sea level, in which performance is compromised due to a reduction in stroke volume and ejection fraction of the heart. This slump phenomena always happens and the duration varies depending on training intensity and the height of altitude e.g. the harder the training intensity and the higher the altitude, the longer the slump period.
The chinese have used programmes, where their athletes, over a short period of time, trained at different altitudes which showed advantagous results e.g. alternating between 1500m and 2000m. The chinese have studied the following models:
1. Live low/Train high (2000m) – good results
2. Live low/Train low, but with intermittent hypoxic exposure – good results
3. Live high (4000m)/Train high (2,600m) – results not good, but significant increase in VEGF (Vascular Endothelial Growth Factor) is produced by osteoblasts and provides an angiogenic stimulus (new blood vessel growth). VEGF is in particular, stimulated by hypoxic training.
4. Live high/Train low – good resuls
Week Altitude (m) Oxygen Concentrate Hours per day Training Schedule Training Phase
1 1000 18.6% 6 – 8 Normal Intensity Acclimatization
2 1500 17.6% 6 – 8 Normal Intensity Acclimatization
3 2100 16.3% 6 – 8 Normal Intensity Acclimatization
4 2400 15.7% 6 – 8 Increased Intensity Acclimatization
5 2700 15.2% 6 – 8 Increased Intensity Build-up
6 3000 14.6% 6 – 8 Increased Intensity Build-up
7 3000 14.6% 6 – 8 Increased Intensity Build-up
8 3000 14.6% 6 – 8 Increased Intensity Build-up
9 Sea level 20.9% 0 Taper Taper
9/10 Sea level 20.9% 0 Race Race
This schedule uses a maximum altitude during the build up phase of 2700m – 3000m, optimal height for HiLo altitude training. The main thing is to be comfortable at the altitude you choose. Higher altitudes are not recommended for beginners.
IMPORTANT NOTE: Everyone will adjust at a different rate to increasing altitude. You may advance faster or slower than indicated above. If you have recurring or persistent headaches, excessive fatigue or difficulty sleeping, return to a previous altitude for a few days. These symptoms should gradually subside as your body adjusts.
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