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As a mountaineer, I know how the effects of altitude can hamper performance. But is it true that using altitude to your advantage can enhance performance? The landmark height for an effect on performance is 3000 feet. At this altitude, you will tire quicker because the oxygen is thinner. For every 1000 feet you go above 3000 feet, your aerobic capacity (your maximum oxygen uptake or VO2 max) decreases by 3-4%. However, your body also begins to acclimatise; the main observation is that you produce more red blood cells (these transport oxygen to muscles). Eventually, if you remain at the same height for long enough, the negative effects of altitude will be minimised. Despite this, you will never perform as well at altitude as you would at sea level. Some believe training at altitude and then racing at sea level will boost performance due to acclimatisation. Many studies show otherwise. Altitude doesn't make a difference, in fact, it will decrease performance at sea level because you cannot train as fast when at altitude. Remember what you learned in the speed section? To run fast, you must practise running fast. If you have to train at new altitudes, it is recommended that you cut back on your mileage and pace, and slowy increase them each week this is very important for beginners. It is also more important to stay hydrated at altitudes due to the dry, cool air. Other observations at altitude are:
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