Conquering the adversity of a triathlon is painstaking enough, so why make it even more challenging with altitude training? It may seem counterproductive, but hear us out when we say it could massively improve your performance. In this article, we’ll explore the benefits of altitude training and why many triathletes use it as a tool to transform their race.
What is Altitude Training?
In simple words, altitude training is intentionally training high above sea level where oxygen levels are lower. It’s become a popular approach for athletes who train for endurance, as it forces the body to adapt to more challenging conditions.
However, research shows that to reap the full benefits, you’ll need to spend at least three weeks at high altitude. Other studies suggest that it takes at least four weeks before you begin to experience any improvements in your performance, and as a result, it requires time. Now, onto the more interesting part—how can it benefit you?
Increases Oxygen Flow
Training high above sea level can increase oxygen flows to your muscles. At higher altitudes, we frequently experience shortness of breath during our training sessions, which signals our bodies to increase red blood cell production to help transport oxygen more efficiently. Yes, our bodies are that smart!
Improves Lung Function
We’ve briefly mentioned the challenging conditions of training at high altitudes, but it is in these conditions that our endurance is built. Being at such high elevations compared to what we're used to, our lungs have to work even harder to breathe. Because of this, our respiratory muscles become stronger and our lung capacity increases, which ultimately improves our performance when we return to our usual training grounds.
Enhanced Recovery
Given that oxygen is limited at high altitudes, our bodies will acclimate by relying on anaerobic energy. As a result, we produce more lactate during our training, which has several benefits, such as improving lactate clearance, enhancing muscle adaptations, increasing oxygen transport, and more. All of this will help you recover faster and improve your performance, which is all you can ask for as a triathlete, isn’t it?
Conclusion
High-altitude training does have its benefits when it comes to transforming your performance. By no means is it easy, especially when you have to push yourself at such high altitudes while struggling for air. But if you’re a triathlete, your veins are already fueled with resilience and a desire to push yourself until you’ve got nothing left to give. This could be the perfect way to gain a competitive advantage for your upcoming race and explore your untapped potential.