Fast Talk Femmes Podcast: Optimizing Altitude Training with Dr. Trent Stellingwerff

Optimizing Altitude Training for Improved Performance

Altitude training is advantageous to performance from a physiological and metabolic perspective. The primary response athletes seek at altitude is an increase in hemoglobin and red blood cells, which improves oxygen transport. Other benefits include non-hematological responses such as capillarization and muscle adaptations. Altitude training camps can vary in duration and purpose, ranging from aerobic season boost camps to preparation for key competitions at altitude. The timing of the training camp depends on the athlete's goals and the nature of the event. Altitude tents can be helpful to stimulate adaptations, but the total hypoxic dose is typically lower than at natural altitude. Hydration, nutrition, and sleep quality are important factors to consider when training at altitude, as well as monitoring iron levels and supplementing as needed. It's crucial to have intensity discipline, focus on recovery, and be patient with training adaptations. Preparing for altitude training by optimizing sleep habits, hydration, and nutrition can also enhance performance at sea level.