Presentation on the 'Live High - Train High' strategy

1. ALTITUDE TRAINING
& PERFORMANCE
THE ‘LIVE HIGH – TRAIN HIGH’ STRATEGY
Yann LE MEUR
@YLMSportScience

2. 8 COMMON QUESTIONS ON ALTITUDE TRAINING
❶ Does it work?
❷ How high is enough?
❸ How high is too much?
❹ Which training camp duration for
optimal performance response?
❺ How to adjust the training load?
❻ How to manage recovery?
❼ When should I plan an altitude
training camp?
❽ Any potential health issues?

3. DOES IT
WORK?

5. YES NO

6. Will H.
ASK WILL!

7. META-ANALYSIS

8. META-ANALYSIS

9. AND THE ANSWER IS…

10. Unclear effect of ‘Live High – Train
High’ in both trained and elite
athletes = some of them
demonstrate improved
performance after altitude training
camps, while others do not…
Bonetti & Hopkins Sports Med 2009
… NOT SO SURE!

11. BUT WAIT…

12. Bonetti & Hopkins Sports Med 2009
…IT WORKS IF KEY PARAMETERS
ARE WELL CONTROLLED!

13. Bonetti & Hopkins Sports Med 2009
BUT KEEP IN MIND THAT THERE IS A
LARGE INTER-INDIVIDUAL VARIABILITY

14. Bonetti & Hopkins Sports Med 2009
Will H.

15. IS IT
CONFIRMED
BY OTHER
SPECIALISTS?

16. THE AUSTRALIAN EXPERIENCE

17. WHICH ALTITUDE RANGE TO MAXIMIZE THE
PERFORMANCE REPONSE?

18. WHICH ALTITUDE RANGE TO MAXIMIZE THE
PERFORMANCE REPONSE?

19. CONCLUSION #1
2800m
1800m
2500m
2000m
Young
swimmers
& 1st
experience

20. Garvican et al. SJMSS 2012
After 10 days
Passo dello Stelvio, Italie (2760m)
Canberra (600m)
WHICH DURATION FOR AN ALTITUDE
TRAINING CAMP?

21. - One week is not enough to observe ↑ Hbmass,
- ↑Hbmass is generally reported after ~2 weeks,
- Greater ↑Hbmass is observed after 3 weeks at altitude,
- Large inter-individual differences are reported.
Wachsmuth et al. EJAP 2013
WHICH DURATION FOR AN ALTITUDE
TRAINING CAMP?

22. 2 ½ weeks
4 weeks
Conclusion of the research project on altitude
training sponsorised by the IOC in 2003
3 weeks
2 to 4 weeksGarvican & Martin, 2013
WHICH DURATION FOR AN ALTITUDE TRAINING CAMP?

23. WHICH DURATION FOR AN ALTITUDE
TRAINING CAMP?

24. CONCLUSION #2
≥ 2 WEEKS

25. WHEN SHOULD YOU
COME BACK TO SEA
LEVEL?
Chapman et al. JAP 2014b

26. CONCLUSION #3
~2000 –
2500m
≥ 2 weeks
altitude
training
camp
Peak perf
2-3weeks
after return
to sea level

27. Robach & Lundby SJMSS 2012
…AND DURING THE WINTER SEASON?
↗ Hbmass and
↗VO2max observed in
athletes with initial
moderate Hbmass

28. Wachsmuth et al. EJAP 2013
18 days, 11 swimmers
…AND DURING THE WINTER SEASON?

29. « Altough the performance benefits of altitude
training are often discussed, it is important to
recognise that on the individual level, altitude
training can also have a neutral or in some cases a
detrimental effect on performance. By avoiding
some common mistakes, coaches and athletes may
be able to increase the chance of maximising
positive adaptations. »
Garvican & Martin, 2012

30. THE AIS FIVE « I »’S

31. ❶ILLNESS & ❷INJURY
↗ Infection risks at altitude & poor hematological observed in ill athletes during
altitude training camps.
 Maintain carbohydrates intake, including during training sessions,
 Ensure a good health status when you start an altitude training camp,
 Consume probiotics,
 Adjust training load to avoid the development of an overreaching state,
 Wear warm clothes when the altitude takes place in winter,
Ensure a good sleep hygiene.

32. TRAINING SCHEDULE: SOME RECOMMENDATIONS
↘
↘
↘
↘
↘
Sleep or swim ?
Sargeant et al. 2014
- Study of the Australian Institute of
Sport,
- 7 elite swimmers,
- 2-weeks intense training camp,
- 2008 (Olympic year),
- Nocturnal actimetry.

33. KEY TIPS TO PROMOTE GOOD SLEEP
❶ Avoid early morning schedule,
❷ Set intense training before 6pm,
❸ Ensure ideal sleeping environment (quiet,
cool, and dark) when they are exposed to
high training load,
❹ Napping for short periods during the day
may also represent a recommended
recovery strategy for athletes to compensate
the potential decline in actual sleep time
associated with development of
overreaching,
❺ Create a relaxing bedtime routine (turn of
your TV, no smartphone).

34. Garvican & Martin 2012
❸ IRON
❶ Insufficient stores & inadequate iron
intake may ↘ adaptations to altitude,
❷ A serum profile should be performed
a month before the altitude camp,
❸ AIS recommendations: iron
supplementation provided when ferritin
concentration < 150 ng/mL,
❹ Begin supplementation 2 weeks
before the camp, especially if your
ferritin concentration is < 30 ng/mL,
❺ 100mg of elemental iron per day
taken with a Vitamin C source, such as
orange juice.

35. ❹INTAKE
 Low energy diets do not support adaptations to altitude training,
 In addition to the stress imposed by restricted energy intake,
training at altitude in a carbohydrate depleted state may impose
further stress for the immune system & ↗ infection risks,
 Low energy diet associated with poor Hbmass response to altitude,
 Protein intake during each meal is required to facilitate training
adaptations & maintain muscle mass,
 Promote hydration and energy drinks during training sessions.
Garvican & Martin 2012

36. ❺ INTENSITY
« A great altitude camp builds
on to a great training camp »
Garvican & Martin, 2012
- ↘ Training intensity within the 1st week to limit fatigue accumulation, especially
within the 3-5 first days (time needed for sleep to ↗ & plasma volume to stabilize),
- Manage athletes overexcited for training with new training partners and within a
new environment,
- Best results tend to come to those that « ease » into training volume & intensity,
- In general, training volume tends to be much better tolerated at altitude than
training intensity,
« In essence, a key rule of thumb when training at altitude indicates that it is
always nice for an athlete to leave an altitude training session knowing he/she
can do more! »

37. * Different from Pre, p < 0.05
TRAINING LOAD & SLEEP & INFECTIONS
+ 6 to 8 times more
infection episodes in the
overreached group!

38. TAKE HOME MESSAGES

39. @YLMSportScience
THANKS FOR YOUR
ATTENTION