REPORT: P ^ ] © by IAAF 9:2; 103-109.1994

IXth Workshop of the European Athletics Coaches Association: *'̂ AUitude and Conditioning Training'" Behiiekeii/Bulgaria, April 29 lo May 1, 1994

by Carsten Jung and Rudolf Schön

B E L Q I E K E N H I G S M O U N T A I N S P O R T S C E N T E R

A L T I T U D E A N D C O N D I T I O N I N G T R A I N I N G

EUROPEAN ATHLETICS COACHES ASSOCtATION

Carsten Jun^ is German national cr>ach jbr women 's middle dislance running. Rudolf Schön is German naficmal coach, working in the field of promotion of young athletes. Both were participanis in the EACA Work­shop. R. Schön aiso gave a lecture at Bel­meken.

1 Introduction

Under the chairmanship of EACA-President Frank W. Dick. 39 pttrlicipanls from 21 countries took pan in this three days coaches' workshop of ihe European Athletics Coaches Association (EACA).

The Bulgar ian "High Mountain Sports Centre Belmeken" is sited at an alti­lude of 2ü.'̂ 0m. aboul I25kni lo the south east of Sofia.

This workshop was a continuation of the 16ih EACA Congress, which look place in Vierumäki (Finland) in l y J l , when the topic was endurance running (cf. LANGE/ HOMMEL in: NSA 4/1991. pp. 71-100). The

focal topic, altitude training, was covered in eleven lectures. In addition. Dick spoke about a possible strategy for the co-operation of European coaches.

The lectures of Iliev (cf. Viewpoinl). Antonov and Bahchevanov (cf. Studies) are printed in full length in ihis issue - with spe­cial Ihanks lo Peler Bonov and Frank Dick.

Translaled from the original German hy Jiirgen Schiffer

2 Lectures and discussion results

F.P. SUSLOV (RUS): .Altitude training for the improvemenl of general perfor­mance ahility in all athletics evenis

Suslov reminded the audience of Ihe event-specific performance differences at the Olvmpic Games in Mexico City in 196K. While the per formances in the running evenis, from 1500m lo marathon, had been sienificanilv worse than at sea-level, the 10.1

results in the sprints, jumps and ihrows had been exceptional.

In general it can be said Ihat aerobic performance decreases proportionally to the increase of al t i tude. For this reason, en­durance iraining at allitudes of 3l)00m and higher is nol advisable (lhc best Kenyan tiitd Chinese runners train al altiludes between 1600 and 23l)()m). whereas the power based events register positive results even at the higher al l i tudes. Experiences of altilude training during the lasl 25 years show the fol­lowing physiological results:

Endurance: • Increase of oxygen uptake between 4 and

20%. • Increase of maximal oxygen uptake by

7%. • Econonii/ation of the cardiovascular sys­

tem (decrease of pulse rates). • Adaptation-induced decline of perfor­

mance during Ihe first 3 to 7 days.

Siiength-speed (Power): • In lesis. after an altitude slay of 20 days,

the iraining groups were significanlly bel­ler than the control groups at sea-level.

Throws:

• Standing long jump, overhead/backwards shot throw, three hops from a standing posiiion.

Triple jump:

• Take-off slrenglh. velocity, maximum strength effort, initial velocity.

Performance in these lest exercises al altitude improved during the first 10 to 12 days and then there was stabilizalion, After return to sea-level there was an improvemenl in performance, which lasted 30 days.

In general. Suslov divided the period of increased performance after the relurn lo sea-level inlo three phases:

• Phase I: 3rd to 7ih day • Phase 2; 14ih to 25ih day, with a peak on

the 17th/18th day after return l()4 • Phase 3: 35th 1») 45ih day.

Suslov recommends 3-5 al t i lude camps per year for runners and two to three for speed-strenglh athletes. These camps should be 3 to 5 weeks long. According to Suslov more Slavs al allitude do nol lead to funher training effects.

Altilude camps of shorter duration (7 lo 10 days) are possible. However, during these slays, iraining should be very intensive and the main competiiion should take place immedialelv alter the relurn lo sea-level, as performance deteriorates quickly,

L ILIEV (BUL) : Intensity of allitude training

Iliev described Ihe physical aspects of altilude training. The lower partial air pres­sure al altilude is generally considered lo be the main cause of the lower aerobie capacity.

According lo Iliev, the key problem of endurance training at altitude is how lo main-lain ihe intensily of sea-levcl training under the physical conditions experienced al alti­tude.

In general, intensity can be kept high if the recovery intervals are lengthened. At allilude inlensity is deiermined by the regen­eration phases to a higher degree than al sea-level.

Finally Iliev presenied a pulse-relaied formula of MOUIO.N (MOKTON, R.H.; J.R.

FITZ-CLARKE: E.W. BANNISTER "Modeling

Human Performance in Running", In: J. Appl. Physiol. 63(1990).3. pp 1171-1177) for intensity control;

WTU = Wt • e '̂ X

where WT= weighted (altitude) training session Wl = weighted time i = lime [min] e = natural logarithm

HeartRate^„,.,,.i,i,. - HeartRate.,.^, X =

b = factor 1.92 (men) or 1.62 (women). HeanRatCn^,,^ - HeartRate|.^,^,

Pulse controls can also be used lo identifv the unavoidable individual decrease

in performance caused by adaptation and readaptation.

R. SCII(>N ( ( ; F . R ) : Experiences of alti­lude Iraining with junior runners and race-walkers

Schon's experiences al junior level are summari/ed in the following theses:

• Allilude iraining only inakes sense if the athletes arc able to tolerate maximum loads, because the risk of infection increases: already existing infeciions. problems wilh teeih and irritations of the appendix worsen al allitude.

• rhe velocity of the continuous runs was determined by means of graded lactate tesls. The rule of ihumb is lo reduce the running velocities determined at sea-level by 0.25 to ().3m/s.

• The juniors rarelv did tempo runs be­cause intensily control with inexperienced athletes is problematic. The coupling of continuous runs with eilher speed train­ing or general athletic training proved to be very effective.

• As far as the problem of adaptation is concerned, ihe following build-up has proved to be worthwhile wiih novices:

1st to 3rd day

- Long hikes of from 3 lo 5 hours dura­tion.

- Daily warming up 30min. easy jog/ streiching and inobilily exercises.

- High volume, very low Intensity.

4ih to 7th day

- Improvemenl of pertormance abiliiy up to Ihe normal iraining load.

Last two day.s

- Slighl decrease of loads in order lo speed up rc-adaptalion.

1st to 3rd days afler relurn lo .sea-level: - During the first ten days good control

hy the coach and discipline on the part of lhc athletes are necessary, as

external condilions have a high stimu­lating effect on the athlele. There is a risk of "euphoric" over-loading.

• The lower partial oxygen pressure at alli­lude leads to a changed osmotic pressure of the body cells. Thc ulili/ation of carbo-hydra les is much higher al a l t i tude . Therefore care should be taken that fluid and carbohydrate intake is increased al altitude.

N. A N T O N O V (BUL): Experiences of altilude iraining wiih 100 and 200m .sprinters

Antonov inlroduced his leclure by pointing out the connection belween allitude and sprint performance, using the examples of ihe sprint results al the Olympics in Mexi­co City in 196K and Pietro Mcnnea's 2lU)m world record. Then he described his experi­ences of allitude training, especially with Peter Petrov.

Anlonov recommended three allilude camps per year, as part of a two peak periodi­zation scheme:

• First allitude camp (middle of October to November):

1st week - adaptation.

2nd week - 15 to IS training sessions. 3 to 5 of which are of maximum intensily, 4 to 6 are of medium iniensily (stabilization) and 4 to 6 are of low intensity (optimization of recov­ery).

The 3rd week is the one wilh ihe highest training load.

• Sectmd allilude camp (after the indoor peak):

In this altitude camp the athleles do more endurance training and the general inlensity is higher than during the first altitude camp. In March/April speed and speed-strenglh training is done at a higher level of intensity.

• Third altitude camp (after preparatory competitions): 105

106

Ten days of endurance training at a low intensity (70-80%), In July/August, inlensity is increased to belween 86 and 100%. In addition, speed-endurance training is done at a high intensity.

If Ihis build-up is used, the besi results are achieved between the 20ih and 3()lh da\ after the return to sea-level.

Even for sprinters, the effectiveness of allilude iraining is greatest if all condilion­ing faclors are included in a complex way.

During the phase of the highest load, the greater risk of injury is reduced by:

• pharmacological and funclional recovery, • educational influence of the coach. • strict discipline as far as daily life is con­

cerned.

P. RACHM.\NLIEV (BUL): Value and scheduling of altitude training for throwers in the course of ihe year

According to Rachmanliev. ihe ralio-nale for using altitude training, even in the ihrows. is the possibility of improving the a th le ie ' s general per formance abili ty. Rachmanliev divided periodization into three pr<\gramnies:

• General training: October 1 to November 15; altilude training in Ocl./Nov.

• Focus on s l rength: November 15 to February 2: altitude training in February/ March.

• Focus on lechnique and psychological sia­bility: February 20 to July 15: altitude training in June/July.

Al each stage a three week altitude training camp is conducted in Belmeken. Thus 45% of Ihe lotal yearly condilioning work is done at alli tude. During altitude training the focus is on volume rather than intensitV.

After re-adaplation (10 to 14 days wilhoul competition), an increased perfor­mance abiliiy can be observed up to ihe 45th

day. In this way. Rachmanliev can achieve altogether about 180 days of increased per­formance abiliiy by his alhletes, using three allilude camps per year of 3 weeks duralion.

1. P O P O V (AUT) : .\dvantages and disadvantages of altitude training

Popov spoke aboul his experiences in Bulgaria and Austria of allitude training for middle distance running. The best effects were achieved by slays of 3 to 4 weeks dura­tion at altitudes around 2000 m. Slays of two weeks duralion were effeclive only with ath­letes accustomed to altitude training.

According lo Popov basic iraining principles are:

• gradual increase of load

• sufficient recovery • wave-like characler of iraining • sirict individual inlensi ty cont ro l in

micro- and macrocycles.

During re-adaptaiion the athlete 's performance ability shows a wave-l ike course:

• Isl peak: 1st to 3rd day

• 2nd peak: yih to 12th day

• 3rd peak: 18th to 21sl day (more than 80% ofthe best performances achieved).

For Ihe 6th World Champittnships in Mexico. Popov recommends the following procedure:

• Three to four altilude camps with "B squad athletes" (possibles for selection) in 1995.

• One to two altitude camps in 1996.

• Altilude camps under the local conditions of Mexico City (air pollution, climate).

" Allitude camps of differeni duralion - up to six weeks.

• Altilude camps in quick succession (vith an interval of no more than 2 lo 3 weeks between the end of the last camp and the firsl competition).

V. K A R V O N E N (FIN): Physiological and biochemical results of atlilude iraining of 400m runners

Karvt)nen reported the results of alli­lude training with 400m runners, during a three weeks training camp at F'oni Romeu (i900m). compared to results achieved by a control group, who did thc same training at sea-level.

The following resulis were noled. using medical tesls (e.g. muscle biopsy);

• No change of aerobic and anaerobic capacily

• No change of serum hormones • Betler strength values of the altitude

group. • Better speed and speed-endurance values

ofthe allilude group. • Higher lactale concentrations during the

150 and 300m test runs. • Higher ATP exploitation during the 300m

test run at allitude.

(Note by the auihors of this report; The results presented are based un an insuffi­cient experimental design. The sample of lest subjects is too small to allow scientific state­ments. Furthermore, the control and test group had a very different performance stale ill the beginning of the experiment.)

. \ . POLUNIN (RUS): Characteristic features of the allilude Iraining of long tlistance runners

Polunin's alhletes participate in three altilude camps a year (December: Issik-Kul 1600m; April; Kislovoisk 15(K)m: May; Issik-Kul). If the condilions are optimal, two alti­lude camps of a tolal duration of 40 lo 50 days are sufficienl.

Polunin described three slages of alti­tude training with long dislance runners; see lable at the bottom of this page.

Depending on the altitude, re-adapia-tion shows the same wave-like character. However, as the altitude increases, the ampli­tudes are greater, whereas the phases remain identical.

D. B A H C f l F V A N O V (BUL): Scienti­fic and praciical observations of altitude adapiaiion and readaptation in throwers

The Bulgarian head coach, who is par­ticularly successful in the area of junior ath­lelics (Bakiarov, Iliev. Vesselinova. Dimitrov etc.). explained his practical experiences very clearly and with much self-criiicism.

According lo Bahchevanov, Ihe goal of all i lude training wilh throwers is the achievement of an artificial biorhythm, in­cluding super-compensation, by the adapta­tion and rc-adaptalion processes. Throwers with a great bodv mass (more than 100kg) have grea ie r adapta t ion problems Ihan lighter alhleies. Sometimes ihey reach a full load tolerance only from the 13th day on­ward. This explains why women and youihs (in Ihe throws as opposed lo the running evenis) adapt much faster than men.

On the basis of 1700 measurements. Bahchevanov discussed three adaptation phases during altilude training and after return to sea-level.

• 1st phase (Isl to 3rd day):

- Stress (adaplation syndrome): - vegetative reactions with deviations of

up lo 30% as compared to the normal value:

- euphoria.

Load: 1 st stage

65% 2nd stage 70-80%

3rd slage 90-100% of Ihe maximal training volume

experienced runners 4 days 3-6 days > 10 days inexperienced runners 6-7 days 5-8 days < 10 days novices al allitude 8-9 days 7-10 days 5-6 days

duration duration duration 107

108

• 2nd phase (4th lo Kth / 12th day):

- Discomfort {actual adaptation);

- poor co-ordination: - tiredness;

- apathetic work and social behaviour.

• 3rdpha.se (9th / 13th lo 21st day):

- Super-compensation (upswing and stabilization);

- good or excellent readiness for perfor­mance and performance ability.

These adapiaiion processes can be measured by means of pulse control.

Thus ihe following training tasks can be derived:

• 1st phase; Ihe athlete's lively mood (eu­phoria) can be uliiized by conducting per­formance lesls (possible in the throws). Manv alhletes achieve their best perfor­mances during the first three days at alli­tude.

• 2nd phase; Avoidance ofhigh intensities: cross-country runs, hikes, general strength exercises, longer rest intervals.

• 3rd phase; Load volumes and intensities as usual.

Using 3 tests - bench press, jump and reach, shot put - Bahchevanov could control thc adaptation phases, as far as performance is concerned.

Although the rhythm described is not so pronounced during readaptation. ils char­acter is the same. Correspondingly, training must be very individualized after the relurn to sea-level.

As a result of these two cycles (three weeks of allilude Iraining and three weeks at sea- level) , wilh a "super -compensa tory wave" each lime, Ihere follows a third cycle with a smaller amplitude. This sequence of three phases has been empirically verified using pulse data and performance dala (shot, discus, javelin). This explains the wave-like curve of performance ability up to Ihe 45th day afler the return to sea-level, which was also meniioned by other speakers.

According to Bahchevanov, peak per­formance is achieved on the 35th day afler relurn lo sea-level.

This concept of "supcr-compensaiion Ihrough altilude training" is based on the stress/adaptation Iheory and is applicable lo all evenis, allhough, in the individual phases, Ihe iraining conlenis musl follow ihe special features of each evenl. Bahchevanov con­cluded his leclure by pointing out that the super-compensation described here is of course caused by a change of altilude and not by permanent altitude iraining.

P. G L E S K (SVK): .Spori preparalion under allitude conditions

Glesk mainly repealed whal the previ­ous speakers had said, .Additionally, he described the altitude periodization in former Czechoslovakia.

• 1st allilude camp: 21 days in December; SlrbskePleso(1380ni);

• 2nd allitude camp: 22 to 42 days in April/ May; Mexico (22(M)m):

• 3rd altilude camp: 21 days special compe­iition preparation: Font Romeu (lyi)Om).

The Slovak Athletic Federation plans five a l l i tude camps as a preparat ion for Mexico 1997.

P. BONOV (BUL): Stress and adapta­tion in altilude training

According to Bono\ the adaptation capacity of the body depends on

• Psvchological factors: increased emotion­al sensitivity at altitude.

• Energetic factors: regeneration limes al altilude which are two or three limes as long as at sea-level.

• Motor factors: disturbed muscle co-ordi­nalion al allilude.

• Physiological faclors: the mixed aerobic-anaerobic type of training is superior to

the uniquely aerobic or anaerobic type, as these two faclors are already developed.

Furthermore, in the case of experi­enced aihlcles. or more rrequeni altitude training, the adaptation phase is shortened.

Bonov discussed the altitude training phases for female middle disiance runners.

First stage: General training in order lo achieve a be t le r oxygen upiake; lacUilc <2mmol/l; 70-80% of the full cardiovascular capacity (measured as percentage of ihe max­imum pulse rate).

Sectmd slage: Increased volume; laciate <3.5mmol/l: 70-80°/. ofthe full cardiovascular capacily.

Third stage: Reduced volume and increa­sed iniensily: also anaerobic: tempo runs up lo maximum <)X>gen uptake.

Afler return to sea-level there is an improvement in performance on the 3rd. between Ihe 18th and 20ih, and belween the 26ih to 35lh day,

F. DICK (GBR): The development of co-operation between coaches and the task of the coaches

Dick inlroduced his leclure by draw­ing allention lo the fact, that during the lasl five years, the European share of medals al major international compeiiiions has dimin­ished by more than 25%.

In order to be competitive at world level in the fulure. Dick suggested a betler co-operation between European coaches ("Team Europe Concept").

In the framework of a top develop­rnenl programtne, national development plans could be jointly discussed. Laler. these plans could be jointly implemented in Euro­pean training camps, According lo Dick, the status of European athletics, on a global level, can be improved only by such syner-getic effects.

Furlhermore. the lasks of lhc coaches have developed furiher during recent years. Modern lop coaches ha\e more responsibili-ly. e.g. in the financial area. On Ihe other hand, in the athlete's preparation, sport and financial goals should not be mixed.

The Manager's role frequenlly deval­ues the work of the coaches (compeiilitm planning etc.). Here a clearer differenliaiion beiween the coach and manager is necessar)'. Dick expressed his disapproval of the coach and Ihe manager being one and Ihe same per­son, leading lo a confiici of inleresls.

3 Special Teatures

The Finnish Athletic Federation uses an "Alpine House " (low-pressure chamber) as simulation of the physical allitude condi­lions. Unlike the procedure at Kienbaum (Germany), the athleles live in ihe Alpine House and train under normal environmental conditions.

There is a co-operation model be­tween Finland. Sweden and Bulgaria in the men's 400 metres.

The crileria for qualification and no­mination of the All-Russia Athletic Fede­ration include the "poieniial" of the athlete (age), for the 3rd place in leam selection.

The nexl EACA workshop, in two years t ime, will deal with the subject of "Regeneration and Recovery".

4 Conclusion

There was nothing essentially new in what the speakers said or in Ihe subsequent discussions. However, il was made clear thai altitude training is important for throwers as well its runners and walkers.

The 6th Aihletics World Champion­ships in Mexico Cily in 1997 will lead lo a boost of world-wide research into altitude iraining. f ? $ ^ 109