Altitude adaptation is essential if you intend to run a high mountain race or a competition that has numerous crest passages or on peaks at high altitudes.
However, the positive effects obtained by training at altitude are many for any athlete: the reduction of plasma volume (which raises the hematocrit level as the hemoglobin per unit of blood is higher); as the days go by, the increase in the production of red blood cells to carry more oxygen and a reduction in maximum heart rate.
The effects on physical activity vary according to the altitude reached; obviously there are also affect by personal characteristics:
The 5 rules for adapting to the altitude
The adaptation does not cancel the effect of the altitude on performance, the athlete will continue to be partially slowed down in the race but, by training these aspect, will avoid discomfort, reduce risks and improve the quality and effectiveness of the technical gesture.
Here are the main rules to consider:
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Digital Strategic Marketing Director – certified Innovation Manager – in multinational companies, she is still today the only Italian female athlete to have ran 900 km and 55,000m D+ in the mountains in a single stage race (Transpyrenea 2016, 3rd women overall). She counts numerous Podiums and international Victories on races over 100k. She holds a SNaQ CONI certification as a Trail Running Coach, Athletic Trainer and in Nutrition and Sports Supplementation. Since 2014 she is President and sports executive of innovative technology startups and companies, including Trail Running Movement and Digital Sport 360. She trains elite trail running athletes and she teaches in trail running coach certification courses. She is an author of sports articles on training, nutrition and supplementation in trail running and running, both in Italian and in English and Spanish. She manages relationships and collaborations with Federations and Race Organizers.