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Basic Principles of training at high altitude Felix Suslov presents an account of the conclusions he has reached, after 40 years experience of altitude training for athletes in all events. He gives a useful definition of the various altitude heights, classifying them as low, medium and high. Much practical advice is offered in regard to the training structure which he has found to be the most effective. Felix A Suslov is professor at the Russian Sports Academy. He has been coaching the national team for middle and long distance running for 15 years and has the title of "Honoured Coach". He has been working on the problems of altitude training since 1956.
I. Introduction In Russia altitude training is used as a means of raising performance capacity in competitions taking place at low altitudes. In this way, the athletes are influenced by a complex of climatical and geographical factors, together with the training and competition loads. The author has collected substantial practical and experimental material over the last forty years, which leads him to the conclusion that training at heights of around 1200-1600m is quite effective, both for young and for well-seasoned athletes specialising in running at all distances, walking, jumping, throwing and multi-events. II. General Information The improvement of performance upon returning from altitude may be attributed to an increase in aerobic and anaerobic productivity, economy of work and the general and specific endurance of the organism (Figures 1,2 and 3).
Figure 1: Dynamics of the maximal oxygene utilization (VO2max) in runners after training at 1800m altitude (n=20).
Figure 2: Dynamics of blood lactate concentration in runners at standard loads after training at 1800m altitude of 2, 3 and 4 weeks duration (n=21).
Figure 3: Dynamics of speed at the anaerobic threshold (AT) of a long distance runner (Conconi test).
At altitude there is a considerable increase in maximum strength and power. We can observe an improvement in fine neuro-muscular coordination, which enables the athlete to overcome the speed barrier. We note also an improvement in the reaction to moving objects and in precision of movement. These positive changes persist for some eight weeks after returning from altitude (Figure 4).
Figure 4: Dynamics of strength parameters of triple jumpers before and after altitude training.
In practice we define the following altitude heights: At present it is debateable whether it is expedient to use heights in excess of 3000m. High altitude conditions put athletes from different specialties in an unequal situation in regard to two factors - speed of movement and duration of work. A reduction in air density leads to a lowering of air resistance but diminishes the organism’s supply of oxygen. In the sprints, jumps and throws, where speed of movement is vital but the share of aerobic processes in providing energy is insignificant, performances improve at medium altitudes. In endurance events, where aerobic mechanisms for supplying energy play a fundamental role, performances deteriorate. The time the athletes have been at altitude and their overall preparation are both crucial factors affecting the speed of adaptation and the possible increase of the training loads. When training at altitudes of above 2500m, the length of the ‘acute’ phase of acclimatization, and, therefore, that of the first two microcycles, should be increased. III. Practical application of Altitude training The positive effect of training at medium and high altitudes is concerned with the determination of the tasks to be carried out. We may identify three ways of using altitude training:
IV. Outline of the training phases During the first few days at an altitude training camp, we observe a considerable deterioration in the general condition of the athletes, shown by a decreased work capacity in tests and competitions. This is due to:
During the preparatory period, when training loads are high in volume and moderate in intensity, hardly any acute negative symptoms can be observed. During the competitive period, however, which is generally characterized by a moderate volume and a higher intensity, the negative symptoms are more acutely expressed. During the first microcycle (5 to 9 days), the load intensity is considerably reduced by means of an increase in the length of the rest intervals and the amount of work of an alactic and aerobic type. We do not recommend competitions at this time. In the second microcycle (3 to 7 days), the load intensity gradually increases, until, in the 3rd and 4th microcycles, normal training is continued, in accordance with the current stage of training.. V. Results The results of many years of observation show that, during the period of reacclimatization after a 2 to 5 weeks stay at altitude, work capacity, in terms of competition and test indicators, has an undulating character. The first few days after returning from altitude are affected by problems related to travelling and, perhaps, a change in the time zone.
Figure 5: Dynamics of competition performance of middle and long distance runners after medium altitude training (n=1000).
From days 12-13, work capacity continues to improve and the best performances are achieved on days 18 to 20. During the 5th week, the work capacity falls off a little but, between days 36 and 48 after return from altitude, a new upsurge in performance appears. These dynamics of work capacity are associated with the level of the training loads performed at altitude. Low intensity training has the effect of greatly reducing variations in work capacity during the re-acclimatization phase. High intensity work has the opposite effect; not only does it increase these variations but it may sometimes even destroy the three phases of enhanced work capacity. VI. Timing Training at altitude should harmonize with previous and subsequent training and it should be concerned with meeting definite, consistently connected tasks. In preparing for competitions to be held at altitude, there should be frequent periods of altitude training. When preparing for competitions to be held at low-lying venues, altitude training may be carried out two to four times a year. The optimal duration is two to four weeks (five to six weeks for the marathon and the 50 km walk). Longer training camps do not produce the desired improvement in work capacity. Shorter camps may be used during the competitive period, as “shock” training or for rehabilitation. During the transitional period, it is reasonable to use visits to sites at medium altitude for "active rest". In the preparatory period, altitude training is employed after the athletes have reached their maximum training load volume at sea level. This facilitates a further rise in endurance and strength. The same principle applies in the pre-competition period, when there is a transition to training loads of high intensity. During the competition period training at medium altitude may be used, as preparation for the more important competitions. By Felix P. Suslov, 1994.
Copyright 2001 - http://thefastlane.borghoms.com Last updated on 11 May 2002 |
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