JavaScript is disabled in your web browser or browser is too old to support JavaScript. Today almost all web pages contain JavaScript, a scripting programming language that runs on visitor's web browser. It makes web pages functional for specific purposes and if disabled for some reason, the content or the functionality of the web page can be limited or unavailable.

Wednesday, July 16, 2025

Preparing for competition at higher heights

by

1459 days ago
20210718

For most coun­tries in the Eng­lish-speak­ing Caribbean, sport train­ing is done at sea lev­el or a few hun­dred feet above sea lev­el. Port-of- Spain, for ex­am­ple, is at 67 me­tres (220ft) above sea lev­el. At an elite lev­el, we of­ten have to make it through com­pe­ti­tion in Cen­tral Amer­i­ca to ad­vance in sev­er­al team sports. This means per­form­ing at sig­nif­i­cant­ly high­er al­ti­tudes than that at which we train. Bo­go­ta, Co­lum­bia, for ex­am­ple, is at 2,644 me­tres (8,675ft).

One view that peo­ple take is that the tracks and fields are the same and the same rules ap­ply, so what is the big deal? Well, imag­ine be­ing in a place where the air gets dri­er the high­er up you go. Your thirst is con­stant, as your body is los­ing flu­id from the de­creased hu­mid­i­ty. You start to breathe faster as you strug­gle to get enough oxy­gen, your heart starts to beat faster and, to top it off, you get less sleep as you nev­er set­tle in­to a prop­er breath­ing pat­tern for rest­ful sleep. This is what hap­pens when we go to al­ti­tudes 2500m (8,202 feet) or more above sea lev­el.

At high al­ti­tudes, the oxy­gen in the air is scat­tered. This phe­nom­e­non is known as thin air or rar­efied air. This means that for every breath we take at high al­ti­tude, there is less oxy­gen for the body to use com­pared to a breath of air at sea lev­el. To com­pen­sate for this, we be­gin to breathe faster to take in more oxy­gen and the heart beats faster to in­crease blood cir­cu­la­tion and gas ex­change. The low blood oxy­gen lev­el stim­u­lates the bone mar­row to pro­duce more red blood cells, which re­sults in the thick­en­ing of the blood and cre­ates a risk of blood clots. The body per­ceives the in­creased blood vol­ume as un­nec­es­sary body weight and this leads to in­creased uri­na­tion which can lead to de­hy­dra­tion.

At high­er al­ti­tudes, per­sons are al­so at an in­creased risk of sun­burn. Every 300m el­e­va­tion gain caus­es a four per cent in­crease in ul­tra­vi­o­let ra­di­a­tion. Al­so, at a high­er el­e­va­tion, the body’s meta­bol­ic rate in­creas­es. En­er­gy de­mand grows high­er, thus ne­ces­si­tat­ing a high­er en­er­gy in­take, es­pe­cial­ly car­bo­hy­drates. Ad­di­tion­al­ly, we are ex­posed to al­ti­tude-in­duced ox­ida­tive stress, which re­quires the con­sump­tion of more an­tiox­i­dant-rich foods. The ef­fects men­tioned above can be­come quite se­ri­ous if the body does not ac­cli­ma­tise. This can cause var­i­ous de­grees of al­ti­tude sick­ness, which can be life-threat­en­ing if not prop­er­ly man­aged.

Prepa­ra­tion for suc­cess at high al­ti­tudes re­quires en­gage­ment in fo­cused al­ti­tude train­ing. There are var­i­ous train­ing mod­els that are utilised by ath­letes in prepa­ra­tion for com­pe­ti­tion at high al­ti­tudes. These in­clude the Live High-Train High mod­el, Live High-Train Low mod­el and the Live Low-Train High mod­el. With re­spect to the Live High-Train High mod­el, ath­letes would live and train at high al­ti­tudes of 2000-2500 me­tres for a du­ra­tion of 3-4 weeks. Though there ex­ist ad­van­tages with this train­ing mod­el, there may be re­duc­tion in im­mune sys­tem func­tion and mus­cle mass that could negate the oth­er ben­e­fits.

The Live High-Train Low mod­el en­tails ath­letes liv­ing at high al­ti­tudes to al­low for phys­i­o­log­i­cal adap­ta­tion to the at­mos­pher­ic con­di­tions at the high­er al­ti­tude while train­ing at sea lev­el. This type of train­ing is reg­u­lar­ly prac­ticed by ath­letes who live in coun­tries where they have rel­a­tive­ly easy ac­cess to wide vari­a­tion in al­ti­tudes and can set up homes and camps in moun­tain­ous re­gions. Un­for­tu­nate­ly, these ex­tremes in al­ti­tude does not ex­ist in the Caribbean.

The Live Low-Train High mod­el in­volves ath­letes liv­ing at sea lev­el while train­ing at high al­ti­tudes. This type of train­ing is not reg­u­lar­ly used by ath­letes, since train­ing at nat­u­ral­ly high al­ti­tudes on a fre­quent ba­sis can be ex­pen­sive, time-con­sum­ing and may gen­er­al­ly not be fea­si­ble.

An­oth­er ap­proach tak­en by many coun­tries is to de­sign al­ti­tude hous­es, tents and low oxy­gen lev­el train­ing en­vi­ron­ments. Their ath­letes would then live in the al­ti­tude hous­es and tents with an ar­ti­fi­cial­ly cre­at­ed en­vi­ron­ment to match the cli­mat­ic con­di­tion of the des­ti­na­tion. This may be a more fea­si­ble ap­proach for us in the Caribbean and is cer­tain­ly worth ex­plor­ing.

El­e­va­tion Train­ing Masks, al­so re­ferred to as Al­ti­tude Masks, is an­oth­er de­vice that some of our ath­letes use to pre­pare for com­pet­ing at high al­ti­tudes. There is great mis­con­cep­tion sur­round­ing the use of these and ath­letes must be aware that the mask does not sim­u­late al­ti­tude train­ing but works more like a res­pi­ra­to­ry de­vice that reg­u­lates the flow of air through the mask dur­ing ex­er­cis­es. Phys­i­o­log­i­cal­ly, there is min­i­mal im­pact on lung func­tions and there has been no re­port of in­creased risk of lung col­lapse.

Saun­dria Codling is a phys­i­cal ther­a­pist, Dr Lori Ann Miller is a med­ical doc­tor. Both au­thors are pur­su­ing grad­u­ate pro­grammes in the Fac­ul­ty of Sport.


Related articles

Sponsored

Weather

PORT OF SPAIN WEATHER

Sponsored