Endurance Archives

So what exactly is a Red Blood Cell? And what does it do?

by ALTITUDE ATHLETIC | Altitude Training Information, Endurance, General Fitness, Hiking, Climbing and Mountaineering

If you have been around endurance sports for long enough, you’ve definitely heard a coach, a training partner, or a Tour de France broadcaster mention something about red blood cells and how they are important for aerobic exercise. But, what are they, really? And how do they work?

Red blood cells (also called erythrocytes) are miniature concave saucers, and exist in trillions in our blood stream. Their main function is to carry oxygen from the lungs to the working muscles. They are important, because muscles need oxygen to perform aerobic exercise.

Red blood cells move oxygen with the help of haemoglobin, a red protein that gives the cells its colour. Millions of haemoglobin molecules bind, or grab, four oxygen molecules in the blood. Then, the red blood cells shuttle the molecules to working muscles.

Look at it this way: if we are oxygen, red blood cells are public transit. The more shuttles we have, the more efficiently we get to where we want to go.

The more red blood cells we have  the more haemoglobin we can carry  the more oxygen we can transport to working muscle  the better our muscles exercise  the slower we tire.

Recap: if you’re an endurance athlete, you want those red blood cells.

But, can we control the amount of red blood cells that we have? Can we train our bodies to make more?

Red blood cell count is in part genetically determined, but yes, it can be manipulated. The body can start producing more red blood cells when exposed to low-oxygen (or hypoxic) conditions. Here is how it works:

Does erythropoietin (or EPO) sound familiar to you? Think of Lance Armstrong confessing to Oprah about illegally using extra doses of it, nearly 10 years ago.

We don’t have to be doping to use EPO: we each have a natural source of this good stuff inside of us. When little oxygen is available in our surroundings, the kidneys secrete EPO, which binds to cells in the bone marrow that produce more red blood cells.

In short: Exposure to a low-oxygen environment can increase red blood cell count, and increasing red blood cell count can improve aerobic performance.

Runner exercising outside with a mountain view

How to increase my own red blood cell count:

It is common practice to train at altitudes of 6,000 to 10,000 feet, in order to increase red blood cell count. Individuals can see an initial spike in red blood cell count as early as 24 to 48 hours after the first training bout at altitude, and tend to see a real change after three weeks to a month of low-oxygen training. That is why it is common to hear of athletes training at altitude for a month, before coming down to race. Read more about the science behind altitude training here.

How do I know if my red blood cell count is increasing?

A simple blood test can reveal your hematocrit, which is the ratio of your volume of red blood cells to the total volume of your blood. This value can reflect changes in your red blood cell count. We recommend that you regularly monitor your blood profile when training in a low-oxygen environment, so that you can understand how you are responding to the training.

Keep in mind: Before you experiment for yourself, know that changes in red blood cell count might vary with the elevation at which you choose to train, the fitness and training background of athletes, and the person to person variability of EPO production.

The bottom line: If you fancy getting faster, training up high and tapping into your very own natural source of red blood cells (I said natural, Lance) is absolutely worth a try.

What it’s like to cycle through the Pyrenees

by ALTITUDE ATHLETIC | Altitude Training Information, Endurance, General Fitness

The Pyrenees, a spectacular mountain range, beckons cyclists from all over the world with its challenging climbs and breathtaking scenery. One of our clients is an avid cyclist and recently tackled a cycling trip through the Pyrenees in June. He shared his experience and trip itinerary with us to shed some light on what it’s like to cycle through the Pyrenees.

The Goal

We set off on an epic cycling adventure through The Pyrenees mountain range of France (and Spain) organized by Magic Places. The goal: “…have some fun with friends, see some great sights, and get into better shape.”

The trip started in Toulouse, but the actual riding would start in the seaside town of Biarritz and finish in Carcassone, with difficult climbs and spells of inclement weather to tackle in between. There were 10 rides in total, very few rest days, and a different place to stay every night. The elevation gain was significant, but so was the perseverance. At the end of the trip, the key discoveries were: “…dealing with the weather, encountering lots of livestock, keeping hydrated due to the elevation (5 large bottles of water per day), dealing with some difficult grades, eating some great food, and of course, taking care of each other.”

Check out the full itinerary and trip photos below…

The Route

A 16-day trip through France (and Spain), showcasing some of the most pristine landscape in southwest Europe. The total distance travelled on the bike was 934.3 km and total elevation gain was 18,463 m. In total, it was 51 h 11 min of riding.

The Challenge

The Pyrenees – stunning and rural, and a thrilling challenge for cyclists. “We faced a lot of bumps between here and there…”

The Journey: Framed by a Stunning Backdrop

Whether your quads were burning from a seemingly never-ending climb or you were shedding layers from rapid changes in temperature – the scenery never failed to disappoint. Take this 102 km ride from Isaba to Pau for example…

Gorgeous ride: 1513 m of climbing, a 26 km climb to start the day, green mountains, snow at the summit, road followed the river, goats, cows and horses on road.(from Strava)

Col d’Aspin

“Beautiful day, more climbing…”

When cycling uphill, your rate of deceleration actually increases due to the impact of gravity on momentum. So you have to push your pedals at a constant effort throughout the climb to avoid a dramatic reduction in speed. Altitude is also a factor. You’ll find it harder to breathe because oxygen is no longer as easily available to your body. This can be particularly noticeable for those who have limited experience cycling at altitude, and those of us living at sea level. Indeed the guys on the trip who were from Calgary seemed to have a bit of an advantage when it came to the big climbing days (Calgary is at 1045 m).

Ax-Les-Thermes

“Lunchtime, bikes parked…”

Re-fuelling is extremely important during a trip like this. Fortunately, the food in France is delicious. Midday stops in rural French towns allow for lengthy lunch breaks and great meals. Those calories are certainly going to good use!

Col du Tourmalet

“The big climb…”

We’ve reached the highest point of our ride. This is the most utilized of any peak in the Tour de France. Le Geant de Tourmalet is one of two statues found on the summit. This ride was actually delayed by a day due to the rain and fog which would have made it almost impossible to see the peak.

An Epic ride: Strava stats from the big climb

Distance: 128.31 km

Moving Time: 7:12:16

Elevation: 3,685 m

Gorgeous sunny day for popular Tour de France climbs Col d’Aspine, Col du Tourmalet and Col de Peyresourdes. 3085 m of climbing. (Strava)

Challenge Conquered

There is always more to altitude to gain…”

It’s always a great feeling seeing the route you conquered and looking through the Strava stats that show your hard work. There’s always more mountains to climb and landscapes to explore.

For those looking to elevate their cycling skills and undergo intensive cycling training, the Pyrenees offer a formidable challenge. Cyclists on a Pyrenees cycling tour will encounter steep gradients, hairpin turns, and heart-pounding climbs that test endurance and willpower. Climbs like the Col du Tourmalet and Col d’Aubisque are iconic among those seeking cycling training, and conquering these passes is a badge of honor for many. The intense climbs in the Pyrenees are perfect for cyclists seeking to push their limits and improve their performance.

If you’ve got a cycling trip coming up, we can help you prepare. Book a complimentary consult with one of our coaches to learn more: BOOK COACH CONSULT.

Going Higher: What is altitude training?

by ALTITUDE ATHLETIC | Altitude Training Information, Endurance, General Fitness, Hiking, Climbing and Mountaineering

In today’s highly-developed world, gaining a competitive edge is more difficult than ever. Speed suits for swimmers, carbon fibre soles in running shoes, and aerodynamic helmets and bikes have become more and more available to recreational athletes looking to up their game. However, as fun and cool as these tech trends are, they don’t actually change the most important thing – your own personal human engine.

Within the millions of blood vessels in your body travel red blood cells, called erythrocytes. The role of these erythrocytes is to transport highly-coveted oxygen to tissues in order to power your body. If you decide to train for a marathon and get going on a training program, the body begins to produce more and more red blood cells over the weeks. It does so to deliver more oxygen to starving muscles that are working harder and longer than in previous weeks.

This is a normal response to training and one of the reasons why a long run weekly is very important! The quality of the red blood cells also begins to improve as each blood cell becomes larger and able to carry more oxygen molecules. You can notice these changes during a training program as distances that once would make you feel tired and out of breath become easier and less effortful.

The body is very smart and very insightful. In circumstances where oxygen is harder to come by, it will quickly realize that this special and limited resource needs to be used as effectively and as efficiently as possible. Studies have shown that at altitudes of 2100m and up, the number of blood cells in the bloodstream is higher, and size of red blood cells are bigger. In most basic terms – you can go harder and longer with the same amount of effort.

Now, because the body is so smart (and also lazy), the timing and consistency of training at altitude becomes important. Effects on blood cells can begin as early as 2 hours of exposure, and get better and better with time. If you’ve got a race coming up in a few months, you’ll want to spend about 24 hours total at altitude prior to in order to begin to see tangible changes. If you’ve really got your eye on the prize, the more hours that you can train, the better! Studies have shown that red blood cells increase in size after every 100 hours of altitude training.

Who can benefit from training high in the sky? Well, if you’ve picked a race that is taking place above sea-level, you are absolutely going to want to prep for it by getting yourself acclimatized. Even the most well-rounded training program done at sea level will lend itself to a sub-par race at altitude as the body will be starved for oxygen that isn’t available. Not to mention, it’ll feel fairly awful. Second, even if you don’t have anything high in the sky coming up, you’ll be able to truly maximize your training and body adaptations by getting into the chamber even once per week. More blood cells = more oxygen = more work with less effort. Hello PB!

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Back To The Basics: What is Altitude Training?

by Altitude Athletic | Altitude Training Information, Endurance, General Fitness, Power

Simulated altitude training, also known as hypoxic training, is a method of training that involves exposing the body to reduced oxygen levels in order to improve physical performance.

It is commonly used by athletes to improve their endurance and capacity for oxygen uptake, as well as by those living at sea-level to acclimate to the lower levels of oxygen present at high elevations.

There are several ways to do simulated altitude training, including the use of hypoxic tents or chambers and altitude simulation masks.

Hypoxic tents and chambers are enclosures that are designed to mimic the reduced oxygen levels found at high altitudes. They work by using a system of pumps and filters to remove oxygen from the air inside the enclosure, creating a hypoxic environment.

Altitude simulation masks, also known as “altitude masks,” can also be used to mimic the effects of altitude. These masks are connected to “altitude simulators,” which use a combination of pressurized air and oxygen to simulate the reduced oxygen levels found at high altitudes.

By simulating the conditions of high altitudes, the body can adapt and become more efficient at using oxygen, leading to improved athletic performance and other benefits such as:

1. Improved Oxygen Uptake and Utilization

Simulated altitude training can also lead to improved oxygen uptake and utilization. When an individual trains at simulated altitudes, their body becomes more efficient at using the oxygen that is available. This can lead to improved athletic performance, as the muscles are able to work harder and longer without becoming fatigued.

2. Increased Red Blood Cell Production

Another benefit of simulated altitude training is increased red blood cell production. Red blood cells are responsible for carrying oxygen to the muscles, and at high altitudes, there is less oxygen available. When an individual trains at simulated altitudes, their body responds by producing more red blood cells to help transport oxygen to the muscles. This can lead to improved oxygen delivery to the muscles, resulting in improved athletic performance.

3. Enhanced Muscle Strength and Endurance

In addition to the benefits mentioned above, simulated altitude training can also lead to enhanced muscle strength and endurance. This is because the body has to work harder to get the oxygen it needs to function, leading to an increase in muscle strength and endurance.

Overall, simulated altitude training is a useful tool for athletes and individuals looking to improve their overall health, physical performance and pre-acclimate to high altitude. To learn more about altitude training and training programs, please check out our website here Altitude Athletic Training or email us at info@altitudeathletictraining.com.

Altitude Training for General Health and Fitness: 3 Case Studies to Read

by Altitude Athletic | Altitude Training Information, Endurance, General Fitness, Power

The recent literature on Intermittent Hypoxic Training (IHT) shows benefits that go beyond high performance for athletes. Indeed, we see benefits that extend to your average gym-goer training for improved fitness, overall health and disease prevention.

Today we’ll highlight some case studies that show the impact of hypoxic training on general health and fitness populations. The results are also helpful in comparing the outcomes of training at altitude vs. sea-level.

Altitude Training Benefits: Case Studies

1. Effects of systemic hypoxia on human muscular adaptations to resistance exercise training

Oxygen Level (%): 14.4%

Equivalent Elevation (m): 3000 m

Methods: Subjects performed resistance training 2x/week for 8 weeks

Results: IHT resistance training improved cross sectional area of muscles (muscle size), strength and muscular endurance and increased formation of capillaries (improved blood flow) to muscles. In comparison to sea-level training, a greater effect was seen specifically on muscular endurance and capillary density.

Summary:

Hypoxic training improved muscular endurance more than the same training sea-level
Hypoxic training increased capillary density more than sea-level training
Capillary density is important for delivery of blood and oxygen and removal of waste by-products from working tissues.

Read the full paper →

2. Effects of strength training under hypoxic conditions on muscle performance, body composition and haematological variables

Oxygen Level (%): 13.0%

Equivalent Elevation (m): 4000 m

Methods: Participants trained 3 days per week for 7 weeks (3 sets x 65−80% 1RM to failure).

Results: Both groups improved their strength performance and muscle perimeters, but the hypoxia group obtained a greater increase in muscle mass (hypoxia: +1.80% vs. normoxia: +0.38%; p<0.05) and decrease in fat mass (hypoxia: -6.83% vs. normoxia: +1.26%; p<0.05) compared to the normoxia group. Additionally, haematocrit values were also higher for the hypoxia group after the detraining period (hypoxia: +2.20% vs. normoxia: -2.22%; p<0.05).

Summary:

Hypoxic group had greater gains in muscle mass and greater decreases in fat mass.
For individuals seeking improved health and body composition, hypoxic training can increase muscle mass and decrease fat mass more effectively than normoxic training

Read the full paper →

3. The Effects of Aerobic Exercise at Hypoxic Condition during 6 Weeks on Body Composition, Blood Pressure, Arterial Stiffness, and Blood Lipid Level in Obese Women

Oxygen Level (%): 16.5% & 14.5%

Equivalent Elevation (m): 2000 m & 3000 m

Methods:

Subjects: Women, 30-55 years old, BMI > 30 and BF% > 30

Participants were divided into three groups: Sea-level (normoxic), 16.5% O2 (2000 m) moderate altitude, 14.5% O2 (3000 m) high altitude

Participants performed 30 minutes on the treadmill followed by 30 minutes on the bike, 5 times per week for 6 weeks

Results: Both hypoxic groups saw a larger reduction rate of fat mass and % body fat vs. the normoxic group. The 14.5% O2 group saw the most significant decrease in body weight.

Systolic blood pressure significantly improved in both hypoxic groups. Diastolic blood pressure improved in all groups, but more so in both hypoxic groups.

All groups had improvements in LDL (low-density lipoprotein, sometimes called “bad” cholesterol because it collects in the walls of your blood vessels, raising your chances of health problems). Hypoxic training groups improved more than the normoxic group.

Both hypoxic groups showed greater improvements in arterial stiffness compared to the normoxic group.

Summary:

Greater improvements in heart rate, blood pressure, cholesterol arterial stiffness and weight loss with hypoxic training compared to normoxic training
Both hypoxic groups saw a larger reduction rate of fat mass and % body fat vs. the normoxic group
Greater health benefits can be achieved with a lower exercise intensity at simulated altitude compared to sea-level training in overweight individuals

Read the full paper →

Alongside performance benefits, simulated altitude training has benefits that contribute to overall health and fitness. So if you’re trying to find the most efficient way to feel good and optimize your time in the gym, let us know and we’ll help you get there with a combination of altitude training and personalized fitness programming.

Speak with one of our coaches about training options for your specific goals.

Altitude Athletic is Toronto’s first and one of the largest altitude training facilities in the world. We’re here to help you prepare for your next big climb, event or meet your health goals. Learn more about what we do here at Altitude: About Us

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Altitude for Rehab and Re-conditioning

by Altitude Athletic | Altitude Training Information, Endurance, General Fitness, Power

Why altitude training will help your clients get better results during rehab?

Most of us expect to lose some level of conditioning when we get injured. But that doesn’t have to be the case.

Altitude training for sports rehab can be used to create a stimulus that maximizes aerobic output, while reducing training intensity and load on recovering tissue.

Therefore, sessions at simulated altitude (i.e a walk on the treadmill in a simulated altitude chamber or a spin on the bike with an altitude mask) can be done at lower intensities with greater benefit and help recovering clients maintain cardiovascular fitness while injured.

The goal is to mitigate the de-conditioning effect and accelerate the re-conditioning process, providing maximum aerobic adaptations during recovery.

Injuries are never easy, but with intelligent program design and training, clients can get back to full fitness faster and stronger than before.

Minimize De-conditioning, Maximize Re-conditioning

Altitude Athletic can facilitate the return-to-fitness process using specific altitude protocols designed to maintain cardiovascular fitness during injury.

Protocols can be either passive (Intermittent Hypoxic Breathing*) or active and built for varying levels of exercise tolerance.

*Intermittent Hypoxic Breathing (IHB) consists of breathing very low oxygen air from a stationary position (seated) in a series of intervals interspersed with sea-level breathing.

Altitude Training for Sports Rehab: Training Recommendations

“My client is recovering from an injury and can still exercise.”

If you have a client who can still train actively, use an active intermittent hypoxic training protocol.

For instance, a protocol that has been used for this scenario is 30 minutes of continuous aerobic exercise as close to 75% of max heart rate as possible at 14.5% O2. The goal is to ease the client into a reconditioning program that still elicits a greater performance adaptation. Therefore, reconditioning is more effective and faster than it would have been at sea level.

“My client is recovering from an injury and cannot tolerate exercise.”

If your client is struggles to exercise – for example an elderly individual or someone with cardiovascular disease – use a passive breathing protocol. These protocols are based on a tolerance test, for example: 4-6 rounds, 3-5 minutes ON 3-5 minutes OFF at 14.5%-10% O2.

With severely de-conditioned individuals, passive exposures can increase fitness level, aerobic capacity, exercise tolerance, performance and quality of life. Passive exposures can also offset some level of de-conditioning.

Opportunities for Physios and Clinics

By building altitude training into your client’s rehabilitation, you now have a solution to minimize unnecessary de-conditioning and maximize re-coniditioning at the acute and post-injury stages. The result is happier clients, better results achieved faster and greater success for your practice.

You’ve also opened the door to populations with low-exercise tolerance who previously had few solutions for re-conditioning. Intermittent Hypoxic Breathing is game-changing for their health and quality of life. The opportunities provided from this new market will offer a huge boost to your business.