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"How can Altitude Training help me be a better cyclist?"

As an endurance athlete, you are always looking for smarter ways to train. Incorporating high altitude training sessions into your program can prepare your body and mind to compete at the next level.

THE BENEFITS

Cyclists and athletes from many sports are now discovering that they can improve performance and results by exercising at altitude 2-3 times per week.

 

Altitude training for cyclists improves physical performance by enhancing muscle function and increasing the body’s ability to uptake and transport oxygen. By exercising at altitude individuals can naturally increase power, endurance and recovery.

 

With just a few weeks of training physiological changes will start to take place. These adaptations improve physical performance both at altitude as well as at sea level. Read more about these physiological adaptations and how they improve certain performance metrics below. 

 

Physiological Adaptations

01/

Increase in erythropoietin (EPO) production (the hormone governing the production of red blood cells), which in turn increases red blood cell mass (haematocrit) and enhances delivery of oxygen to muscle cells.

02/

Increase in V02 max, the maximum oxygen carrying, delivery and usage capacity of an individual's body during exercise and the key measurement of cardiovascular fitness.

03/

Improved oxygen supply and waste product (e.g. CO2 and lactic acid) removal.

04/

Increase in the lungs' ability to exchange gases efficiently so more oxygen gets into the bloodstream with each breath.

*Ponsot et al. (2006) and Dufour et al. (2006) 

"Ride as much or as little, as long or as short as you feel. But ride" - Eddy Merckx

Performance 

Improvements

Increased Endurance and Stamina

37% more endurance (exercise-till-exhaustion)

Increase in Lean Body Mass 

15% more weight loss 

Increased Overall Power Output

10 - 12% higher

sustained wattage

Increased Peak Power 

 

11.1% higher max watts

*Altitude Centre London (5 pod sessions + 15 training sessions

The Proof: Articles and Reports