Does Altitude Training Make You Slower? | Cycling Science Explained

Scientific research has shown that altitude training can give you a 1-2% benefit in performance.

Researchers say prolonged exposure to altitude increases your red blood cell count, which allows your blood to carry more oxygen.

After the red blood cell count increase has been achieved, you can return to low elevation and achieve that 1-2% performance improvement.

It’s a very logical chain of events to follow, but what is less logical is that, based on research, it seems the odds of altitude training actually making you faster are not good. In fact, some research claims it works less than 50% of the time.

So what does this mean for altitude training? Should you avoid it, or try it? And if you do try it, what can you do to increase your odds of it working?

Tune in to find out, and leave your comments below!

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[TrainerRoad]

Have you tried altitude training before? Did you feel like it made you faster?

[char]

I liked this format of video; appreciate it was more succinct than some of the other science explained videos.

[davidmckee]

Very interesting points. Yes the style is a bit like Dylan J, but as they say, imitation is the sincerest form of flattery. I do find these more easy to digest than your usual two hour long chat fest. It’s much easier logistically as it’s so hard to set aside two hours to watch all the way through. So for me it becomes a multi-day affair and I usually end up losing interest. Plus I am not as interested in the why as I am in the what.

[dnny]

In contrary to some comments, this was a good video. I'm more interested in content. This was concise, detailed and to the point.

[Gizmoimages]

I now live in Phoenix. Used to live in Colorado Springs. When I first moved to CS, I felt more out of breath even walking fast until later. If you are going to compete at a high altitude, living at a high altitude should be at least three or four weeks. If less, your body cannot adapt fast enough to overcome some of the negative effects of high altitude life.
One of those negative effects is sleep, and with sleep, recovery. Truckers have a saying drive high sleep low. Unless living at a high altitude, sleep quality will likely be effected. I do think living high and training low(ish) is very effective as a long term deal. But if you can't live for a good while high altitude it may be best to stay low until time to race.
In the 80's when I was on the Boulder speedskating team, my body was used to the altitude. Currently it is my goal to get on the podium at the Leadville 100 MTB in the 60+ category in 2024. It would be great if I could live in Leadville for three or four months, but my only option is to show up and race day of. What I'm totally focused on is getting light and training effective.
When I lived in LA and climbed Mt. Whitney, 14, 500 oh boy did I feel the altitude. Then I see some of the local guys working at nine or ten thousand feet at Whitney Portal, they were way stronger at these higher altitudes.
I know this is just a bunch of random thoughts and totally observational, so take it for what it's worth.

[theadventuresofslim]

I'm in Vegas. If you want to avoid 100+ degree weather you have 2 options: train when it's dark, like 430am or 10pm or train at high altitude in the mount Charleston area(8000 feet and perfect temperature). For us high altitude is the only safe place to train outdoors at mid day and the scenery is absolutely stunning, it's a win win!

[Richz]

Another interesting and informative video. Love their training - love their advice. ❤

[michaelhopkins]

I live almost exactly 50:50 in Denver, CO and Milwaukee, WI (10 days in CO, 10 days in WI on constant rotations, due to work). It took a couple of years, but I “feel” really strong in WI and am able to complete stretch workouts a lot easier. I’m not sure that I’m actually faster because of this, but the reality is the volume of travel may actually have a greater negative impact on my fitness (stress) than the benefit of the live at altitude, train at sea level phenomenon. Interested in escalating this experiment a bit more scientifically in 2023.

[Hardchoicesaneasylife]

Off to the Sierra Nevada pre Badlands. It’s no to expensive this time of year

[mtbgypsy]

I’ve tried it with negative results. I’m a track cyclist which is the power sport of cycling and spent 9 mos in CO living and riding at 8500 ft and above. When I got back to sea level my aerobic capacity was great but power was trash. At high altitudes I found I limited power output due to the lack of available oxygen. Limit your power on every ride for 9 mos straight, say bye bye to any power you previously had.

[sveng]

I can switch it on and off with my hypoxic chamber. I can see more than 1-2% improvement. Enough proof for me.

[pmccrann]

Finally there will be room at all the high end altitude spas the pro teams use!

[onebadsquirrel]

Even slight pauses are important. Such tight splicing loses that entirely.

[michaelfrommelbourne]

I thought that this was good, informative of the science and with recommendations. Much better than the AACC podcast a couple of weeks ago [better because the presentation was limited to one topic and was more precise].
But:
1 A bit close to Dylan, as someone said, and
2 A bit fast over the science and a bit much advertising.

[Agnesogella]

In 2020, I trained for the Marmotte Granfondo in the French alps, and came across hypoxic training at the local training center. The race was in early september, so I started a training protocol in May - app 10w out from the event. I would continue my normal training routine, but swap out some of my workouts with 3x 1hrs hypoxic sessions a week. A typical session would be 3x10min at 4000m/12000ft. I did not necessarily FEEL that I got faster, but looking at my power data on some of my regular climbs, there was a noticeable differences in times and power output. Given the fairly close proximity of my efforts weight and general fitness had not changed much.

In example, on May 9 and Aug 22, I did the same climbs and there was a significant increase in my times.
Climb1: from 7min 46sec --> 7min 17sec
Climb2: from 3min 48sec --> 3min 27sec
Climb3: from 4min 8sec --> 3min 58sec

Also, on my local v02max hill (rougly 3min effort), I bumped my avg power from from 340w to 382w.

So in my opinion, a training plan featuring consistency AND hypoxic training = results.

[andrewgross]

Is there any research on how high altitude training effects performance at high altitude? If you plan to do an event at altitude is there more benefit to training at altitude than if your event is at sea level?

[geoffreybeene]

Dawg don't start doing the YouTuber face thumbnails. Embarrassing for both of us

[gregverellen]

Hey yo, I hope everyone does good in training for 2023

[notreal-plmz]

Altitude training is the classic excuse for the effects of PEDs!

[JNorth]

Contrasting perspective? I thought we were supposed to trust the science?