Live High, Train Low Altitude (LHTL) vs. Hypoxic Training<\/h2>\n
Altitude training essentially falls into two categories: Live High, Train Low (LHTL) training and Hypoxic training. Together, they compose what are two of the most popular forms of altitude training.<\/p>\n
LHTL altitude training is the most common form of elevation-variation training. By \u201cliving high\u201d, your body facilitates altitude acclimatization; when you \u201ctrain low\u201d you take advantage of your acclimatized state at a lower altitude. The result? Metabolic and muscular adaptations that enhance your performance.<\/p>\n
![\"elevation-training-two\"](\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/06\/elevation-training-two.jpg\")
<\/p>\n
Cyclists who follow the LHTL strategy spend the majority of their time at high altitudes to capitalize off their body\u2019s natural changes and give them an extra physiological boost come race day. \u201cLiving high\u201d typically includes attending training camps or renting homes at high altitudes with easy access to lower-altitude courses where they \u201ctrain low\u201d. This is costly, but we\u2019ll get to that later.<\/p>\n
Hypoxic training takes a different approach to LHTL altitude training to achieve a similar result. Using a nitrogen tent or mask, athletes simulate time in oxygen deprived environments before training in high-oxygen environments. This method has grown in popularity over the years, but because few people have a spare nitrogen tent laying around, it\u2019s mostly common among elite athletes. We\u2019ll focus on LHTL training for the remainder of this post.<\/p>\n
How Long It Takes to See Improvements with Altitude Training<\/h2>\n
As with any form of training, you won\u2019t see results overnight. In this particular case, you likely won\u2019t see substantial results for about four weeks \u2014 that\u2019s the established minimum amount of altitude training specialists agree on. Within the first 7-10 days, there\u2019s little to no difference in the number of red blood cells produced by your body. For the next three weeks, your body produces more red blood cells but there\u2019s no significant performance enhancement. Only after around four weeks do you actually begin to perform better.<\/p>\n
Enhanced erythropoiesis occurs between roughly 6,700 and 8,300 feet. Lower altitudes have minimal effects on your body, while higher altitudes don\u2019t show any more significant enhancements than this range.<\/p>\n
The Time Commitment Elevation Training Requires<\/h2>\n
According to Randall L. Wilber’s study on varying\u00a0altitude\u00a0environments<\/a>,\u00a0the largest performance improvements came from spending 22 hours or more per day above 6,500 feet. That\u2019s 92% of the hours in your day spent at a higher altitude. Combine this daily time commitment with the term commitment of a minimum four weeks spent at altitude, and you\u2019re spending 616 hours over the course of a month to achieve optimal results. After spending this period of time at this elevation, athletes in his study experienced an average increase of red blood cell volume by 8% \u2014 increasing the amount of oxygen your body can facilitate \u2014 and VO2 max by 4%.<\/p>\n LHTL altitude training can be an effective way to improve your performance. But is it worth it? The average athlete often finds it difficult to train just a few hours a week while pursuing so many other aspects of their life. Gaining a 4% increase in your performance can most definitely help you win, but the reality of LHTL altitude training seems to harder to actually achieve when\u00a0your sole focus isn’t training.\u00a0616 hours per month is\u00a0a time commitment only some pros can make. So, in theory, altitude training sounds great. But to actually carry it out in an effective manner often isn’t feasible for the majority of cyclists \u2014 no matter how badly the athlete wants to win. We\u2019ve got some good news, though.<\/p>\n Even if spending four weeks above 6,500 feet isn\u2019t an option, you can still benefit from spending shorter periods of time at high altitudes. If you\u2019re planning a race in a higher altitude, experience training at a similar elevation helps you better prepare. Plus, there\u2019s no discounting the confidence boost that comes from getting experience in a unique environment. The best part? It only takes a few runs to get an upper hand over a cyclist racing at altitude for the first time.<\/p>\n Attending altitude camps are great for gaining exposure to high elevations, but don\u2019t forget the value of training with experienced cycling coaches. The structure, discipline, intensity and mechanics of these camps can really help you improve as an athlete. In fact, sometimes these results are even more beneficial than the actual altitude training.<\/p>\n There are plenty of ways you can make marginal performance gains like the ones you get from altitude training without hiking up a mountain. These recommendations are everyday changes you can make to your training that improve your performance \u2014 even if it\u2019s just by a few percentage points. For a list of small but impactful changes you can make on the bike to get faster, check out our Head Coach Chad Timmerman’s\u00a0Guide to Marginal Gains<\/a>.<\/p>\n In this special episode of\u00a0Ask a Cycling Coach<\/em>, Coach Jonathan Lee discusses altitude training with Phil Gaimon during Stage 5 of the Tour of California. Hear what they\u00a0had to say in the podcast below.<\/p>\n![\"elevation-training-one\"](\"https:\/\/www.trainerroad.com\/blog\/wp-content\/uploads\/2016\/06\/elevation-training-one.jpg\")
<\/p>\nBetter Ways to Make Marginal Gains<\/h2>\n
Listen to How the Pros Use Altitude Training<\/h2>\n