Many elite athletes participate in high-altitude training camps at French ski resorts or in other countries. They seek to improve their athletic performance through quality coaching and a conducive training environment offered at high altitudes. But what about amateur athletes? What benefits does high-altitude training offer them? Is training at high altitudes advantageous for running or trail running?
Contents
Why train at high altitude
Since the 1968 Olympic Games in Mexico City, held at over 2,000 meters above sea level, athletes have frequently engaged in high-altitude training camps. Training at such elevations takes place in a hypoxic environment, where the oxygen levels are lower than at sea level. If managed correctly, the benefits of high-altitude training are substantial, including enhancements in VO2 max.
Specifically, spending time above 1,500 meters compels the body to increase the production of red blood cells, which are crucial for transporting oxygen throughout the blood and to the muscles. A muscle enriched with more oxygen operates with greater efficiency.
The hormone erythropoietin (EPO), well known among some cycling circles, stimulates this surge in red blood cells. The infamous use of EPO by cyclists in the Tour de France to boost performance underscores its significant impact.
For optimal results, athletes should remain at high altitude for at least two weeks to maximize the training effects upon returning to lower elevations. It is at sea level that the full benefits of high-altitude training become most apparent.
Elite sports and high-altitude training
If you follow elite sports, you’ve likely noticed many athletes and teams traveling to high-altitude training camps. For instance, cycling teams often head to South America during the winter, where the training roads are consistently above 2,000 meters and feature specialized training centers. Studies have indicated a correlation between cyclists who grew up at high altitudes and a lesser impact of altitude on their VO2 max.
The French football team that won the 1998 World Cup prepared at a training camp in Tignes, a ski resort situated above 1,800 meters. Since then, numerous football, handball, and rugby teams have utilized similar high-altitude locations. These camps are particularly favored by clubs during the summer break, providing players with a change of scenery and a cooler climate, ideal for recharging away from the hotter plains.
For runners, the most renowned training destination is Kenya, notably Iten, which sits at 2,400 meters. This location has been popularized by Kenyan champions, offering a prestigious setting for athletes to train on the same tracks as marathon legends, drawing inspiration from their idols.
Another popular spot for elite runners is the Font-Romeu training center in France, known for its iconic tartan track. Then there’s Kilian Jornet, who either makes expeditions to Everest or tackles the highest peaks of the Pyrenees in rapid succession — seemingly effortless feats for him!
How to train at high altitude as an amateur athlete
Training at 3,000 meters as if it were routine might sound extreme, but as an amateur athlete, you might be wondering about the benefits of high-altitude training. High-altitude training can be just as advantageous for amateurs as it is for professionals if you are looking to enhance your performance—though naturally, not at the same level. It becomes almost essential if you plan to participate in a trail race with many high-altitude sections, such as the Mont-Blanc Marathon. Training at altitude allows your body to acclimate to the conditions.
To maximize the benefits of high-altitude training, you should spend at least two weeks at altitude. Keep in mind that the direct benefits on your body are short-lived, lasting only a few weeks (up to three, depending on the individual). The peak of these effects typically manifests two to three days after returning to lower altitudes, which is the ideal time to capitalize on your enhanced capabilities and optimize your training.
Be aware that training at high altitude is significantly more demanding on your body. Initially, do not expect to perform at the same intensity as you would at sea level. Start with slow, basic endurance runs to allow your body to adjust to the effort required at altitude. Gradually, you can integrate more intense sessions, including VO2 max workouts! Also, take into account that your recovery capabilities will be diminished. Overestimating your capacity and engaging in overly demanding sessions too soon increases your risk of injury, both at altitude and upon return to sea level.
From a broader perspective, training at high altitude is not necessary or mandatory for amateur athletes, unless you have specific high-altitude race goals. In that case, it is advisable to familiarize yourself with the unique demands of high-altitude effort, especially if you reside at sea level, far from mountainous regions.
Beyond enhancing performance, high-altitude training can also influence your mental state. The challenges to your respiratory capacity are substantial, but this type of training also offers a break from your routine. By training at high altitudes, you not only test your physical limits but also strengthen your mental toughness, pushing yourself to endure and excel under more demanding conditions.
Going further with high altitude training
France is fortunate to host numerous ski resorts at high elevations, many of which feature high-altitude training centers. These complexes often combine hospitality and dining with gym facilities, athletics tracks like those in Font-Romeu, and relaxation areas for recovery. For amateur athletes looking to optimize the benefits of altitude training, these centers offer a comprehensive environment but can be costly.
For those willing to travel, combining your altitude training with a vacation to distant locales like South America, Kenya, or the Himalayas is an exciting option. These regions generally offer more dramatic altitudes compared to France, where the highest peaks and glaciers are relatively modest in elevation. For instance, La Paz, Bolivia, sits over 3,000 meters above sea level. However, be mindful of the substantial carbon footprint associated with such extensive travel.
Alternatively, you can incorporate altitude training into your ski vacation by running in the mountains. While the effects on your running performance may be less pronounced than a dedicated training camp, they are still beneficial.
Cross-training in other sports can also enhance your high-altitude training experience. Engaging in cross-country skiing or ski touring, for example, can provide substantial benefits and add variety to your training regimen. This approach not only improves your physical conditioning but also keeps your workouts diverse and interesting.