The well-documented physiological effects of specific training, or just being active, at altitude, cited by Edmund R. Burke, Ph.D., University of Colorado at Colorado Springs, include:
- Increased natural hormone erythropoietin (EPO) production, which in turn increases red blood cell mass for delivering oxygen to muscle cells and converting it into energy.
- A boost in total blood volume to move oxygen more efficiently through your bloodstream.
- An increase in V02 max-the maximum amount of oxygen the body can convert to work, giving you more stamina for the long haul.
- Cranked-up hematocrit levels to provide a greater percentage of cells carrying oxygen.
- Elevated capillary volume, creating more blood pathways to muscle cells for improved muscle oxygenation.
- A higher volume of mitochondria–the powerhouses in cells that help your body turn oxygen into energy.
- An increase in the lungs’ ability to exchange gases efficiently – so that every breath you take more oxygen gets into the bloodstream.
Ground breaking research by Dr. Ben Levine and Dr. Jim Stray-Gundersen in the mid 1990’s demonstrated that to maximize the benefit of altitude training, you should live high and train lower. This has been used to great effect by a number of the World’s elite endurance athletes. Furthermore, it was also demonstrated that significant gains could be made by athletes of different ability levels – anyone can benefit from using this training principle, while at the same time you have an opportunity to discover a beautiful part of the USA and train with other athletes. What could be better!
Dr. Elizabeth Egan in her excellent book, Notes from Higher Grounds, shares that “the optimal altitude at which to live is somewhere between 2,100 m (6,900 feet) and 2,500 m (8,200 feet).” Estes Park is in that sweet spot between these two figures, at 7,500 feet above sea level.
Not only does Estes Park sit at the idea altitude to realize the maximum benefits from altitude training, you can also drop more than 2,000 feet in elevation within 25 minutes by traveling to Lyons, Colorado; highly beneficial for quality training. Very few places in mainland US can match this.
