The success of Selemon Barega, who won the 10,000 meters in 27’58 “48 at altitude, leads us to deepen the theme of altitude training: the tips
The success of the young Ethiopian champion Selemon Barega on 10,000 meters in the recent national championships in Addis Ababa brings us back to deepen the advantages and the various problems of competitions and training at heights. Barega, 21 years old on January 20, won the 10,000 meters in 27.58.48. But his time trial was made at 2350 meters in Addis Ababa. A great feat considering that, according to the calculations of some sports physiologists, his time at sea level would be worth about 26 minutes and 13 seconds. Almost Joshua Cheptegei’s world championship of 26.11. These and other considerations lead us once more to deepen the theme of altitude training.
WHAT HAPPENS IN THE HIGHLAND – Let’s start by saying that at high altitude it is not oxygen that is lacking since its level in the air remains at 21%, but the partial pressure of oxygen varies. This fact causes a series of chain reactions in our body. First of all, the passage of oxygen in the blood is slowed down. Then the hemoglobin that should carry the same blood in the various muscle districts from the percentages of 98% of the sea level can already become saturated even at much lower percentages even of 75%. To react to these problems, the athlete is therefore forced to hyperventilate which consequently also leads to an increase in cardiac output.
TRAINING IN THE HEIGHTS – Having said that, how should you train at altitude? Before carrying out demanding workouts you need to adapt to the altitude itself. Above 2000 meters, the ideal time is two weeks. At 3000 meters of weeks it takes at least three. What types of training should you choose? Physiologists speak of aerobic training of medium and low intensity since due to the altitude the maximum consumption of oxygen decreases and therefore the aerobic power starting from the distance of 1500 meters. Attention then to carefully manage especially the lactic acid works since the body eliminates much more bicarbonates than normal due to hyperventilation and therefore buffers less lactic acid.
BACK TO SEA LEVEL – Another delicate phase is also that of the return to sea level. The period of rebalancing of blood values and aerobic power lasts about two weeks. But this is not always the case because each organism can react differently. It becomes essential for each athlete to identify the exact timing of these two processes before starting the various competitions.
ALTURA DOUBLE EDGE WEAPON – The final considerations lead us to say that altitude training is to be considered a double-edged sword. It is necessary to know well the various mechanisms to make the most of it. Also because after some time the same athlete has different reactions from a previous training period. On a theoretical level, the higher the altitude, the more training it is. However, in parallel, much greater stress problems arise for the athlete’s body. Moreover, the times realized in the high seas do not always have a reliable conversion parameter with those foreseen at sea level.
THE IDEAL QUOTE – In light of all these considerations and these variables, especially in summer, training courses at much lower altitudes are perhaps to be preferred. Just above 1000 meters. With perfect climatic conditions to carry out quality workouts and rest at night. Ultimately with less risk and greater certainty.
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January 21, 2021 (change January 21, 2021 | 11:35)
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