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From heights: height training methodology
Diego Paredes, Bachelor of Physical Activity and Sports Sciences, coach and member of the #226ershawaiiteam shares his best tips and experience on height training.
In my second “Triathlic Youth” I am living things that were a dream for me, moments that I had visualized during the years of study and work years ago. I have the opportunity to train from a practical point of view (Without a doubt the best). Apply the theoretical knowledge acquired for so many years in books, notes and articles.
Thanks to what Alberto Casillas, Environmental Montes and Science Engineering student, and Triathlete specialist in hard triathlons (winner three times from Sierra Nevada triathlon and twice from the world's ball), lives in Pradollano, 2200 meters high, it's like my little brother (besides I tried to train him a few years ago), now "Floor" for a few days.
Both in the Faculty (in subjects of Physiology and Training), and in articles, experiences of other triathletes, reference was always made to training at height, last year I looked for bibliographic references to know The latest trends about height training.
The general conclusions, at theoretical level, which I get from the information I have read through these years are, without taking too many details, especially A.Bataller Ana Burgos coach and who have made enough concentrations in the C.A.R. from Sierra Nevada.
Height training methodology
Microcycles of shorter duration and with more recovery.
Three phases
- Acclimatization 3-5 days
- Training 12 to 15 days
- Assimilation 3-4 last days
Tips
- Up with a good previous aerobic level.
- Fill iron deposits before climbing especially in women.
- Increase fluid intake.
- Prefer the worsening in the yield of 3 to 6 day of stay due to a decrease in cardiac output.
- During the first weeks the buffer effect is lost.
- Cardiac expenditure remains decreased the first days back at sea level.
- The frequency of movement must be maintained, speed not to lose neuromuscular adaptation.
- It is necessary to maintain volume and intensity as well as at sea level according to planning to increase but recovery and fraction sessions.
- Train a single quality.
It is necessary to increase rest, given that there is an increase in the possibility of suffering from respiratory roads
Effective height 1800-3200
- Of 2300-3200: long duration, experienced, RB
- Of 1800-2300: young people, explosive dxt and high FM.
How do you make the most of the altitude training after the descent?
Competition in the first week
- Average volume and diminished intensity
Competition at the end of the 2nd week
- Mic 1: 2 days download
- Mic 2: 6 days average volume and intensity depending on the competition
- Mic 3: 6 days assimilation, low volume and average intensity
Final competition 3rd week
- Mic 1: 2 days download
- Mic 2: 6 days average volume and intensity
- Mic 3: 6 days Average volume high intensity
- Mic 4: 6 days assimilation low volume and average intensity
