Training in height as the means to obtain better results in long-term competitions has been an extended practice among athletes worldwide.
These effects have a direct relationship with other important factors for training and competencies in height as the changes that occur in the ability to exercise and recover. Reduce the maximum capacity for exercise, as well as oxygen consumption levels, which is agreed by a decrease in the maximum heart rate for exercise. However, in order to truly feel and take advantage of the benefits of height training, a period of no less than 21 continuous days must remain in the same for all those who adapt to height. However, if you decide to train in the height during a weekend, we indicate the 5 most important aspects that you should take into account in your training:
- Watch the intensity
One of the disadvantages of being in height is that you should train more smoothly and that you do not feel very well and you recover slower.
- Maintains an adequate intake of carbohydrates
Monitor your daily fluid intake and your hydration level.
- Recognize your answer
Acute and chronic adaptations to height training are very variable between one subject and another. Therefore, it is necessary that you test your answer before a major competition.
- Choose your height
From the 1500 masl the reduction of the maximum aerobic power (VO2 max) during the exercise is of 3% for each 300 m of increase, this effect is absent below the 1500 msnm. However, the most important adaptations and at a height where you can have a good intensity training are between 2,400 and 2,800 meters above sea level.
- Compete at the right time
If you do it at altitude you must acclimatize in about 21 days or do the same day you get it. If you compete with a sea level after having been at altitude for 3 weeks, between the fourth and seventh day it seems to be ideal