In his previous post Diego Paredes he illustrated us about his experiences and research on the methodology of height training, giving clear, direct and practical advice to do it safely and obtain results. In this new article we give us a sample of the latest news and trends of this training modality:
The series of tips that I will present below have been collected from websites of specialists and trainers. There is much more information, numerous studies, but
The most valuable thing (if we can) is to try/verify it ourselves, with a logical and sensible programming (since
The same person can affect positively, neutral or negative, normally the first stay in a negative or neutral way).
And if our goal is not only sports-reference (which is how we should focus this experience)
You can take advantage to make one of the different ski modalities (Crossing, background, alpine) or mountain trekking. I have been lucky to have friends in the area and also relate to many other people so that the stay is as enriching as possible. It's great to be able to cross you in the C.A.R. Sierra Nevada with the English removal, judo concentrations, the Spanish Swimming Team (preparing the Sabadell Spain Championship) and many other athletes.
Latest training trends in height
- Increase fruit intake to triple especially those that provide water: kíwi, pear, apricot, watermelon and melon.
- The stimulation of erythropoiesis has its peak at 3-4 hours
- At heights of +3000 it can increase up to 400%
- Initial hemoglobin increases are due to dehydration.
- There is an increase in synthesase and cytochrome oxidase citrate that increase the oxidative capacity of the muscle.
- When climbing v/the left when going down to the right.
- Improvement of the threshold and aerobic efficiency for better oxidation than in F. musc.
- The main height adaptation is at enzymatic and cellular level not by erythropoiesis
- Performance improvement comes due to hypoxia training stimulus.
- Necessary balance + faith
- Monitor la-FC-Urea-CK and the/V
Living up and training down does not serve to improve performance
- Stays at 2300 training and maintenance of the stimulus in normobaric hypoxia beds during prolonged stays.
- Application of intermittent hypoxia protocols.
- Longest stays in average heights 1800
- The annual stays must be in height progression or if it is descended in height in the second, increase the duration, but always the best benefits are obtained from increasing the height
- Isolated sessions of +5% anaerobic threshold at 1800 from 40 ’in CC and 75’ in cycling
- Train at low height (1800) Sleep in 3000 or more store.
- Train in 1800 for 60 to 90 days theory of cell pool.
- Anaerobic training in height (2300) with O2 supplementation in recovery.
+Info at www.anaburgos.info/entrenador.swf - www.carsierranevada.com
Whatever the result at the sporting level (for the risks that it entails already described), the experience, meet new people and the unforgettable moments (dawn or sunset) nobody takes them away. So
I encourage anyone who has the opportunity to "leave the comfort zone" to learn, discourage and re-give.
Diego Paredes Feed Your Dreams
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