Altitude Training Physiology
The Physiology of Altitude Training
One of the main limiting factors of endurance performance is the body’s ability to deliver oxygen to the working muscles. The is an adequate supply of oxygen in the air around us, however, only some of that oxygen is taken from the lungs and even less of that oxygen is actually delivered to the working muscles via the blood and in particular the red blood cells (more specifically, it binds to a protein within the cell called haemoglobin).
The goal for an endurance athlete would be to maximise the amount of red blood cells delivering the vital oxygen to the working muscles to increase aerobic capacity.
At a higher altitude the air is subjected to an increase in pressure (often referred to as the air being thinner) which further reduces the ability of the lungs to transport oxygen into the blood stream and onwards to the working muscles.
When this happens the body reacts to the reduction in available oxygen (a state know as hypoxia) and is forced to adapt to the changing conditions, increasing the production of red blood cells, a condition known as polycythemia. The hormone erythropoietin (EPO) is synthesised by the kidneys. Through this, erythrocyte (red blood cell) production is increased in the bone marrow of large bones. The whole process is continuously happening within the body and within 7-days new red blood cells reach maturity. The functional lifetime of erythrocytes (red blood cells) is 100-120 days.
Why Altitude Training
The benefit of altitude exposure causes the body to adapt and can therefore improve an athlete’s capacity to exercise. Whilst subjected to altitude the body acclimatizes to the lower level of oxygen. Many of these adaptations improve the delivery of oxygen to the working muscles through increased red blood cells. More oxygen equals improved performance. Quite simply put:
