Everything You Need to Know About Altitude Training. The Science

[@Tech-xm8vg]

I’m starting to notice I have a lot more in common with cap backwards Dylan than I like to usually admit.

[@bratSebastian]

"Live high?" - the very first comment of backwards cap Dylan that couldn't be ignored by the forwards cap Dylan.

[@xyphenius9942]

Topic idea: Science of what to eat on a training ride

[@poochie8208]

With a bonus side topic, "when" to eat/drink "what" during a race

[@gbshaun]

Good job Dylan. As the inventor of the altitude tent back in 1997 naturally I have seen a lot of papers, articles and videos that summarize the subject, and this is the most thorough and balanced that I've seen. Glad you blew out those masks which, although they may do something, are NOT altitude training :-) The one thing I would comment on is the researcher's claim that the potential gain from LHTL is ~1% . One thing I soon learned is that researchers are generally far worse at maximizing the potential from something than innovative athletes are. I was shocked at how bad most altitude study protocols were. Many would be lucky to even break even. But of course they need to isolate the one change (altitude) and have to determine the firm protocols ahead of time. In contrast, take a skilled athlete and give him the skills and the basic understanding, and they will work out how to fine tune everything to get the best out of it. It's a bit like bolting a better carburetor on a car engine. You'll get little gains. But if you adjust everything else on the engine (valve timing, compression, exhaust system, fuel octane) then together you'll get a major boost. One of my fears when i first started selling altitude systems was that it was "bolt on performance". I was actually pleased to see how it took skill and commitment to really get the best out of it, and that some athletes would experiment and learn what protocols worked best for them and would make far greater gains than others. The thing that's surprised me most, 20+ years on, is how altitude training is STILL out there as a genuine, safe, legal subject where, if they are willing to take it seriously, even the most elite athlete can make gains on their competitors. I figured everyone would be doing it by now, but then I learned that most athletes are not like me and prefer to do lots of what they enjoy (eg riding their bikes) and tend to shy away from things they don't like (eg the inconvenience of committing to sleeping at altitude). - Shaun Wallace

[@gbshaun]

Did you know there are now CONTROLLED Altitude tents. mountainaircardio.com/ Enter the target altitude on your phone, and it takes you there and stabilizes it at that elevation. Brilliant. This is something I wanted to make 20 years ago but never got around to

[@yesbuzz]

Hey Dylan, can you go into the science of what kind of effect commuting has on training? Many of us have a commute of 30 minutes or more. How does this affect a training week, especially the rest days? How can you incorporate your commute effectively into your training routine?

[@wrenpyle7098]

i spent thus summer (13 weeks) living at 5,600 ft and training between 6,000 ft and 14,000 ft. while the training was insanely hard as i was still pushing over 20k of climb per week, i feel like the training load combined w the high altitude did allow me to reach a new level of fitness. and while its certainly possible i couldve done the exact same workouts on zwift at sea level, i dont think i wouldve built the same strength and skills i did climbing in the massive mountains of the rockies. im headed back to CO in a month or so and im super interested to see how my power has changed since last being there !

[@rmatheus1977]

"Does creatine really enhance your power" video?

[@azaautowheel]

Dylan, can you please comment on the fact that there are secrets to training that aren't discussed for competitive EDGE sake, if everybody doing it then it becomes no longer an advantage. Competitive teams would not be sharing EVIDENCE of performance gains for their athletes just like F1 racing teams have their secrets. There seems to be crazy science that goes into the Elite cyclist training that general novice riders know little about. Thanks

[@timjacobsen3141]

I have living down in the valley at 4500 elevation traveling to the mountains at 8800 feet to recruit red blood cells for a few hours roughly once a week. It takes about 45 minutes to drive to the mountains and after watching this video I don’t think it’s worth the effort to that anymore. Thanks for at least helping me realize there is little to no benefits to traveling to the mountains to train.

[@army_of_believers]

Thank you so much brother (fellow cyclist) for this valuable science information. I am currently at 2000m. I am currently training for my upcoming Project which is From Manali to Leh ladakh India and back. I just moved here on 1 April and i am a very strong road cyclist at sea level (my hometown where altitude is just 230m) and i am struggling here with the Hydration point and after reading a article and now after watching your valuable class, i now get it and remaining i will analyse on field and then at home during recovery. Thank again brother. Keep sharing great information and keep shining and smiling too. (I wrote this long comment because you deserve it, you explained everything and it's my job to give a long review, i will let you know too after few weeks of training, i will add a reply here)

[@garthly]

Topic suggestion: cardiac drift: causes and ways to minimize.

[@gianpaulcv6425]

Mr. 10th at Unbound. We need an updated video about this topic!

[@kevinderung8524]

New bike or Rapha bibs...classic!

[@graffix11us]

"I'll go with the second" haha!

[@mcbezinque]

You've answered yet another question that I've had for a long time. Thanks!

[@gthack371]

Wait, "...easier to break wind" - where was BHD then!? X)

[@Rzagski]

Hi Dylan love your vids. This past weekend I did a team event at Powder Mt Utah.called El Doce it’s a 12 hr, 1200 ft vert, 12 mile loop. It take place at 8000-8500 ft ( 2500 meters ish). I was fortunate that I was in Salt Lake City for 3 weeks prior to the event and rode the course within a few days of arriving and was definitely sucking wind. I don’t think I was fully acclimated after three weeks. I performed well, but nearly as well as my brother who lives at 5000 ft.

[@ltonetto]

Thanks for another great video! You covered stretching before, but could tell us something about warm up and cool down for various types of training sessions?

[@mckayhorsley1733]

Topic Idea: How to go about heat training and how does this affect your performance?

[@PatrickGalbraith]

I will say the hypoxia machine I bought for training to climb Aconcagua paid off. I'm 56 and succeeded in summitting and feel great coming back to 1100' where I live in NH. I plan to still do intermittent hypoxia sessions. I've been setting it to the 6000 M level equivalent and don't even notice it, which I assume to mean I'm still adapted.

[@edgarpereira4865]

Another awesome video from DJ. Only one thing to do to go faster at altitude, train harder, a rest even harder 💪

[@FranciscoSilva-fq9rb]

The last year the ACSM released a two article debate about altitude training, one is titled "hypoxic training is beneficial in elite athletes" while the other one´s name is "hypoxic training is not beneficial in elite athletes".

[@steveruppel]

Would love to see a video about how to heat train successfully

[@timroden6617]

Windy days in Colorado did not bother me as much as it does in Texas. I lived in Colorado Springs for 4 weeks before I felt I was acclimatized. LIve low train high is the method climbers use in climbing the high mountains. They climb to camp 1 then go back to base camp to sleep.

[@ZacHerrod]

Another great video Dylan! Could you do a video about training/not training or what do when ill or have a cold

[@DylanJohnsonCycling]

Planning on making that video this winter!

[@Jarek.]

I always benefit from "altitude training". Always. It's just because I live in a flat area, any trip to even slightly elevated place means I climb. This is sky-rocketing my performance 😃

[@pedrocoutinho8824]

I saw you train now sometimes with Xert. Maybe you can do a video about it. I'm curious because Xert gives complicated intervals workout but you are for simple structures workouts.

[@patchyouup]

As always, thanks for presenting physiologic science in a way that is able to be digested by cyclists. This is super useful information. Cheers

[@facediaper09]

Perfect topic today. Video goes well with coffee.

[@paulmelde919]

Dylan is an island of scientific enlightenment in an ocean of BHD bro-science on KZbin!

[@007StarKiller]

I took my cap and put it backwards in this one, If I were to take a test about training in altitude I would have failed 10 out 10 times. Nice research by the way!

[@kasnebuus]

Awesome, as always! Really, really looking forward to XERT video! Cheers!

[@poochie8208]

Great video as usual. Yes, shocking that training intervention it should mimic the race format. Sound a lot like that specificity during taper that you've been talking about since video 1

[@billincolumbia]

Thanks, Dylan. Great as always.

[@tubbytoast2]

So my trip to Colombia for 3 weeks training at altitude to get that " one percent" improvement before that masters Crit championship is a waste of time 😟 few I just saved thousands !!! Thanks DJ , lol

[@CR-sq7jm]

Fantastic as always.

[@boomshine7]

summary of this video: The research shows that more research needs to be done

[@Simte]

Come to Colombia guys, where you climb even during commute rides heheh.

[@armyjawbreaker]

great video. con't the great work. have enjoyed them all.

[@CycoWarriorx]

Hat back bro is hilarious 😆🙌🏽

[@Whatsth3ruckus]

Moved to Colorado 6 months ago, still having a hard time with cardio (running, inline skating, and road cycling). It's become slightly easier than when I first moved here, but I have a bad feeling my cardiovascular output will never be what is is at sea level.

[@bigcomputer1038]

Your videos are amazing!

[@nimanikaiyn3392]

Thanks Dylan. I live and ride in Reno, NV and have always wondered how to adapt nutrition to higher elevation riding when I ride in Tahoe. I need to listen to the video a couple more times because I’m not sure if you’re saying eat more drink less or just listen to your body.

[@RGCastro7]

Super useful information and insights! Thank you, Dylan.

[@ridethelakes]

Another great video 👌 Can you do an in depth look at protein intake? You've mentioned before that protein immediately after exercise is not beneficial (it's all about the carbs..), but what about protein in your day to day diet? Some nutritionists are recommending 2-3 grams per kilo, 180 grams per day! What does the science say?

[@OliverJH2016]

Oh and another video - you may have already covered this topic. The science of drafting and when there is an advantage to draft and by how much and in what conditions. I am annoyed by being told I should draft up hills at low speed in no wind - why? There is no advantage at low speed I thought?

[@Uphill_Pursuit]

Great video. I live at 6,800ft and often ride up to 8,800ft so almost all my training is altitude training. I’ve been curious what the advantages and disadvantages are. Overall it tends to seem that my acclimation gives me an advantage at altitude but when I ride down at the beach it seems like it has no measurable difference. I also only live about an 35min drive to sea level. Seems like I should give the live high train low a try.

[@matnovello1706]

Awesome video, one again. How about a video on the effects of Omega-3 supplements for endurance athletes?

[@hunters641]

Every pro is at altitude camps constantly. I’m at Livigno now, 100’s of pro’s here. Remco Evenepole, Michael Mathews are here to name a couple.

[@njm3211]

Really informative, as usual. Thanks

[@jgrefrath]

Another great video & extremely informative! Based on your personal experience, how would someone be able to gauge their individual acclimation. Is there a way to look at training or sleep numbers to see if I'm acclimatized?

[@mrvwbug4423]

Something that wasn't brought up, the risk of altitude sickness. Altitude sickness can happen to anyone at any altitude over 8000ft, even people who are already acclimated (though they are much less likely). It can range from headache and nausea all the way to HAPE and HACE which are life threatening medical emergencies. Increased aerobic intensity can also increase the chance of getting altitude sickness, if you do much mountaineering (or other high intensity activity at high elevation) in a place like Colorado or similar elevation or higher, you learn pretty quick that your pace may be determined by whether you start getting altitude sickness rather than your FTP or VO2MAx, and that can be pretty random, some days you can push full intensity, some days you have to hold way back to keep altitude sickness at bay.

[@jessethompson6854]

Thoughts on beetroot juice for a hematocrite bump?

[@thebrowncyclist7205]

Could you do a video on MAP NM and AC power? thanks.

[@jibranjawaid]

thanks Dylan great info...

[@DrHumairaKaySath]

Thanks

[@ElonMuckX]

What's the science with compression aocks/gear?

[@adventuresona700dollarhard5]

BHD Hotspots: 0:52 5:24 10:22 12:27

[@PerryScanlon]

There's 1 study showing that altitude simulation intervals reduces time requirement.

[@Hosant123]

I have a question. Does this means that athletes that live in altitude on permanent basis are at disadvantage? Very nice video, btw.

[@rpdole]

“Not that kinda high, dude.” Lolz

[@Cypress1983]

3:28 I find that higher fiber diets help with this as well.

[@ethanwelling6367]

I read a few articles about vitamin D absorption rates from the sun and concluded that you get about 3,000-4,000 IU of vitamin D per hour of sunlight. Do you think a cyclist that is training a couple hours a day on average should take a vitamin D supplement? Please let me know what you think and if you think that my claim is somewhat accurate. Thank you!

[@OliverJH2016]

Hi Dylan, I was wondering if you could cover cross chaining and whether your bike really will explode if you cross chain? or is just an annoying sound?

[@braydongaard8469]

Could you do one on humidity? Temperature?

[@briordon1]

How can you take in 100mg of iron? The upper safe limit for supplemental iron is only 45mg. 20 servings of ground beef only add up to 70mg...is this recommendation right?

[@RossTheNinja]

Topic idea: Zwift Academy 2020. You said their workouts generally suck, but would doing these workouts actually help?

[@31.8mm]

i lived in around 700m , i often cycling to area between 1200-1500 sometimes 1800, at first reaching hi altitude area feels like my brake pads slightly touches my rims, or my tire about to go flat, then when go back to 700 imideatly feels more powerful

[@kibot2815]

What about making video about best temperature for cyclist

[@markanderson7412]

Dylan thank you mate, Graf info once again please can we look at cordyceps mushroom Milit v sinses And ultimately the best one Thanks heaps and cheers Keep those xert breakthroughs happening and I guess a info vid on that also haha Cheers

[@mrvwbug4423]

Would be interesting to look into, a quick glance at google mostly shows the usual woo bullshit, so he might have to do some digging. Also insert obligatory zombie apocalypse reference due to it being cordyceps, the zombie fungus haha.

[@church21]

Dylan speaking of altitude, have you done Leadville before? If not do you have plans to?

[@Jj88Im]

What do you think about Hypoxic e Train low sleep high ( in hypoxic tent) ( or Hypoxic training ?)

[@toddstreed9670]

So...let’s say you live at 1000 feet above sea level and are thinking of riding Leadville which is 10,000 feet above sea level. How long does it take to acclimate? Did I hear you say about 2 weeks?

[@ebigarella]

Anything on how to monitor yourself during a high altitude ride? Like heart rate and power decrease, combined maybe? I live at 600 m but went to some rides peaking at 2400 m. I got lost in my metrics, even knowing I'd be lost in my metrics!

[@artjaazz1]

The amount of oxygen in the air is stable irregardless of altitude, the compsition changes (fewer molecules of other gasses) and the atm. pressure changes - that's why the body gets less oxygen (even though there's the same amount available).

[@torr-michaelbennetta9785]

Hey Dylan, what is the best way to get in touch with you about coaching? Thanks!

[@BikeLifewithRob]

I wonder what would happen if you could get 8-10 hours in the tent in bed (high altitude 8-10,000 feet) and 1-4 hours a day training at low altitude (3-6000 feet) with the generator and mask.

[@daniellopez9622]

I haven't watched the whole video yet, but, from what I've experienced 'cause I live at 2600m, whenever I go below 1800 my w/kg during an hour is a 3 or 4% higher than at home

[@breathestrongcycling3672]

I can confirm its easier to break wind at altitude 👍

[@mrvwbug4423]

This is a real thing, your insides have to adjust to the change in altitude when you are climbing quickly, so yeah you might get a little "jet propulsion" to help you up the big climbs haha

[@SkateAddicti0n]

9:10 spider on the wall

[@gasgano8255]

8:15 looks like a bug

[@ai314159]

What is the amazing-looking trail at about the 8:30 mark?

[@86309]

I live in Missoula Montana, 3200 feet- Winter Park Colorado for MTB XC Nats. -9000 plus- what would be your recommendation???

[@peglor]

What the heck is walking onto the 541 race number at 9:08? Looks like your room has been bugged!

[@erikknudsen4034]

Sleep is so critical for solid recovery, not sure I'd rush out to buy a tent, especially if you're older. Spend that money on a coach or chef. :)

[@colin47]

I don't know if cyclists do it, but some runners and triathletes sit in a sauna after a workout. Does that improve performance?

[@Kingtyler2002]

Interesting to think about how elevation effects Zwift racing performance. Clearly people zwifting closer to sea level have an advantage.

[@tgoods5049]

Good thing no one really cares about Zwift “racing”

[@ChrisCapoccia]

still seems very likely that some variation of LHTL will destroy recovery, possibly creating a net loss or at least a whole lot of trouble to accomplish nothing special. altitude tent definitely sounds like it would destroy sleep quality. you might need 12 hours in the tent just to match 8hrs normal sleep

[@palicar]

Sooo I should be more patient when the stewardess takes forever to bring me a G&T?

[@gabecisneros5699]

So all I need to do is crank out my max watts ALL THE TIME. Got it.

[@mrvwbug4423]

If the altitude gnomes are in your favor that day, or you could end up puking your guts out with a migraine from hell from altitude sickness.

[@Konzuug]

What if we create a giant vacuum and contenders just need to hold their breath. Would that be faster?

[@benjaminurzua8100]

Altitude reduces appetite? Living high increases appetite *nods

[@SpininStyle]

I ride in Albuquerque (elev approx 5000ft), and I’m constantly breaking wind (video @ 3:30). This happens when I’m going up hills or not. I think it could be my diet - I’m fully plant-based now. What do you think Dylan?

[@mrvwbug4423]

An interesting observation I've made. If you're climbing fairly quickly, such as climbing a big mountain or riding up one, you do tend to "break wind" more often as your insides adjust to the change in elevation.

[@ronan615]

I know that it's extremely anecdotal, but I'm someone from sea level who goes to university at 6,000ft (1825m) and I find that my appetite spikes when I first come to school at the start of a semester. I did some digging and found a correlation between altitude and base metabolic rate, thoughts? Love the videos

[@skyscraper5910]

appetite you mean? or your attitude spikes? lol

[@ronan615]

@@skyscraper5910 omg. Yes, appetite. Corrected tyty

[@skyscraper5910]

yea its interesting and seemingly contradictory (increase metabolism but decreased consumption) Couple ideas: 1. Stress, mental effort, more physical effort: all beckon more caloric use and in the case of stress, eating can be a coping tactic. 2. Back home your caloric intake is just enough for daily needs, and so when you go into high altitude the higher metabolic rate hits you harder than, lets say, someone who usually takes in more calories/day. 3. Just biologic variability, such as the hormone changes that induce appetite suppression in most people just doesn't happen as strongly in you. 4. Diet change. When you go back to school you eat less "filling" food as compared to home. Or possibly, you are eating more more but that food is less calorie rich and therefore you are actually not eating as much more as you think.

[@ronan615]

@@skyscraper5910 1. That's definitely a possible reason, I do think I'm more active at school and obviously when classes are in session things are more stressful. 2. Also definitely a possibility although I don't think I'm someone who is kind of "just getting enough" 3. I did see a bunch that the change in BMR can vary wildly between people, so very possible. 4. This is the only one I don't really think is applicable. I'm lucky to have a fantastic cafeteria on campus and two parents who love to cook, so "quality" of food intake is pretty similar.

[@johnfrederick4372]

I live at 5,420 feet 1,700m here in Broomfield, CO which is right between Denver and Boulder. We can't get much lower in altitude, unless we leave the state, but we can get much higher. I haven't see anything that addresses this. How do we train if we live basically were everyone goes to train.

[@amandapeine6745]

LHTH with supplemental oxygen during training?

[@macho_burrito]

please cover what the number 147 means to you - you have 3 147 race plates behind you :-P

[@Richard-eh9vq]

Peru 16,000ft altitude

[@replyguy]

For the purpose of this video what is considered the break point between high altitude and low altitude? I live at 5000 ft and can train from 5000-10000 ft.

[@mrvwbug4423]

He mentioned 8000ft quite a bit, that might be a magic number, that is the magic number for risk of altitude sickness. I'm in a similar situation, I live at 6000ft and ride anywhere from 5000-12000ft and hike from 5000-14000ft. My own seat of the pants experience (I'm no scientist and am far from an elite athlete), I do find my performance at 13,000+ (the elevation where I start to notice a significant impact to my performance) ft does improve if I do at least a few hikes or rides above 10,000ft in the weeks before.

[@scottswygert7165]

Go Dylan! Just wanna throw up the first comment!

[@ElonMuckX]

Dylan, "Altitude Training" Backwards Hat Dylan, "Attitude Training!"

[@zl0j]

Uh, you didn't mention that this hypothethical 40km TT would be flat. So the 7 minute (or 10%) difference would be much smaller if it was hilly. I'm pretty sure that uphill TT at altitude would be slower than uphill TT at sea level if gradient is something reasonably (say 7%+ average). EDIT: ah yes, 30 seconds later you do say that lol.

[@DeanJohnson67]

glad you edited your comment because he clearly did ;)