Starting altitude training at the end of the cycling season is a strategic approach to maximise physiological adaptations during the off-season. This method hinges on several key benefits related to hemoglobin mass (Hbmass) and mitochondrial efficiency, which are crucial for endurance and performance.

Key Benefits of Altitude Training

Increased Hemoglobin Mass (Hbmass):

• Training at altitude stimulates the production of erythropoietin (EPO), a hormone that increases red blood cell production. This process enhances Hbmass, which is critical for improving oxygen transport and delivery to muscles.
• Maintaining or enhancing Hbmass during the off-season ensures that you have a high starting point for aerobic capacity when the on-season begins, providing an advantage in endurance efforts.

Mitochondrial Density and Efficiency:

• Altitude training requires the body to adapt to lower oxygen levels, which can enhance mitochondrial biogenesis. This means more mitochondria are produced within muscle cells, improving their ability to utilize oxygen efficiently.
• Longer zone 2 base training at altitude can further support mitochondrial function, as this type of training emphasizes aerobic metabolism, which is powered by mitochondria.

Aerobic Foundation:

• Combining altitude training with base training allows you to build a robust aerobic foundation. Zone 2 training is crucial for endurance athletes, as it improves the efficiency of fat oxidation and overall cardiovascular health.
• By maintaining high mitochondrial density and an elevated Hbmass, you create a physiological environment where your body can effectively handle increased training loads and intensity, building towards peak performance in the next season.

 
Implementation Strategy

• Duration and Timing: Spend a few weeks at altitude during the transition into the off-season. This period allows your body to acclimate and stimulate the desired blood and muscle adaptations.
• Training Intensity: Focus on low to moderate intensity workouts initially, as your body adjusts to the altitude. Gradually incorporate more challenging sessions as you become acclimated.
• Recovery and Nutrition: Ensure adequate recovery between sessions and pay attention to iron intake, as altitude training can increase iron demand due to enhanced red blood cell production.

By carefully planning your altitude training program, you can leverage these physiological adaptations to enhance your performance capacity in the upcoming cycling season.