Introduction
Altitude can be a game-changer in sports. From mountain climbing to marathon running, the height above sea level at which an athlete trains or competes can dramatically impact their performance. For sprinters, understanding the effects of altitude is crucial, as the demands of high-intensity, short-duration exertion can interact uniquely with these environmental conditions.
Sprinting is a sport that relies heavily on anaerobic energy systems, and as such, the performance of sprinters can be significantly influenced by the oxygen content in the air. While sprinting at high altitudes might seem like an additional challenge to overcome, it can also present opportunities for enhanced performance due to reduced air resistance.
The Science Behind Altitude and Performance
When we talk about the impact of altitude on athletic performance, we’re essentially discussing the body’s response to changes in the atmospheric conditions. As you ascend, air pressure decreases, resulting in fewer oxygen molecules per breath.
This reduction in oxygen availability, or hypoxia, can have profound effects on the body, particularly during physically demanding activities like sprinting.
What Happens to the Body at High Altitudes
At high altitudes, the body must work harder to obtain the oxygen it needs. This is due to the drop in air pressure, which results in fewer oxygen molecules being available in each breath.
To compensate, our bodies increase respiratory rate and heart rate to pump more oxygen-rich blood to the muscles.
However, despite these compensatory mechanisms, the amount of oxygen available to the muscles is still lower than at sea level.
The Role of Oxygen and Energy Production in Athletic Performance
Oxygen plays a vital role in energy production, particularly in aerobic activities. It’s used in the mitochondria of our cells to produce adenosine triphosphate (ATP), the body’s primary energy source.
However, sprinting, unlike endurance running, is an anaerobic activity. It relies heavily on energy systems that don’t require oxygen, specifically the ATP-creatine phosphate system and anaerobic glycolysis.
This is why sprinters can maintain high-intensity performance over short distances even with reduced oxygen availability.
As the altitude increases, the atmospheric pressure decreases, leading to a lower concentration of Oxygen in the air, but also to lower air resistance. Picture Credit
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Specific Impacts on Anaerobic Activities like Sprinting
At high altitudes, the decrease in oxygen availability has little to no impact on the anaerobic energy systems, and therefore, single sprint performance is typically not negatively affected.
In fact, sprinters typically experience some advantages at altitude. The reduced air pressure can decrease air resistance, allowing sprinters to achieve higher speeds.
This is why sprinting at a higher altitude is widely accepted as being an advantage when it comes to ‘pure sprinters’ who rely on their single sprint performance.
Actually, in the world of track and field, sprint performances achieved at altitudes higher than 1000m are considered ‘altitude assisted’ and hence are generally not eligible for world records etc…
While single sprints might not be negatively affected by altitude, repeated sprints or activities that require recovery between high-intensity bouts can be more challenging. This is because recovery between sprints relies on aerobic processes, which are compromised due to reduced oxygen availability at high altitudes.
In the following sections, I’ll delve deeper into the specific effects of altitude on different types of sprinting activities.
Effects of Altitude on Different Types of Sprinting Activities
As we have established, the effects of altitude can vary greatly depending on the nature of the sprinting activity. Let’s examine how altitude influences different forms of sprinting and the variations in performance outcomes.
Single Sprint Performance
As mentioned, single sprint performance is generally not negatively impacted by acute exposure to altitude (this is even more true for shorter sprints such as 60m or 100m).
To recap, the enhanced anaerobic energy release compensates for the reduced aerobic ATP production, allowing athletes to maintain their performance (if this talk of energy system is confusing and you would like to learn more, you can check out my article on the topic here).
Furthermore, due to reduced air density and decreased aerodynamic drag, sprinters generally experience a boost in performance at high altitudes.
Repeated Sprint Performance
Contrarily, repeated sprint performance can be significantly affected at high altitudes.
The ability to recover between sprints is vital in activities involving multiple sprints, and this recovery process relies heavily on aerobic mechanisms. When exposed to high altitudes, the reduced oxygen availability can hinder this recovery process, leading to earlier and larger performance decrements.
Research indicates that repeated-sprint ability is more altered at high altitudes (over 3000-3600 m or inspired fraction of oxygen less than 14.4 – 13.3%) compared with either normoxia or low-to-moderate altitudes (below 3000m or inspired fraction of oxygen above 14.4%).1
Hence, if you’re a soccer/football player for example, competing at higher altitudes will likely reduce the type of sprint performance that is required (repeated sprint performance).
If you’re a field sports athlete, then likely repeated sprint ability is important for you. In this case, competing at altitude is disadvantageous as the lowered atmospheric oxygen concentration makes it more difficult for your aerobic system to function.
Preparing for and Adapting to Sprinting at High Altitudes
Just as sprinters prepare physically and mentally for a race, they must also prepare for the unique challenges of sprinting at high altitudes. Here are some practical tips and strategies for athletes and coaches:
Acclimatization
Acclimatization is the process by which the body adjusts to high-altitude conditions. If possible, athletes should plan to arrive at the high-altitude location at least six days before the competition to allow their bodies to adjust.
For training camps, 12-14 hours per day of altitude exposure at ≥5000 feet for three to four weeks is recommended to see improvements in performance at lower elevations.
Monitoring Physical Condition
Coaches should closely monitor athletes’ physical condition when training and competing at high altitudes. Tracking metrics such as heart rate, volume, player-load, and rate of perceived exertion (RPE) can be valuable in gauging how an athlete is adjusting to the altitude.
Remember that heart rate and cardiac output will naturally be elevated at high altitudes, so intensity prescriptions may need to be adjusted accordingly.
Nutrition and Hydration
High altitude conditions can increase fluid loss and carbohydrate metabolism during training and competition. Therefore, athletes should drink more water than usual and may need to increase their intake of carbohydrates.
In addition, foods and supplements that promote vasodilation (the widening of blood vessels) can be beneficial. These include green leafy vegetables, pomegranates, onions, garlic, fatty fish, beets, citrus fruits, walnuts, tomatoes, and berries.
Supplements can also be beneficial here. I wrote an article on the supplement Citrulline Malate, which can promote vasodilation and hence help athletes competing at higher altitudes. Be sure to check out that article for more information regarding Citrulline Malate.
If you’re interested in learning more about the role that nutrition and supplementation plays in sprinting performance, you can check out my other articles on the topic here.
In my article on Citrulline Malate for sprinters, I cover how this supplement can help increase blood flow, which is particularly important at higher altitudes due to the lowered atmospheric oxygen concentration.
Cold Weather Considerations
Environmental temperature is another factor to consider when sprinting at high altitudes. Cold temperatures can reduce core body temperature and affect performance.
Athletes should execute a thorough warm-up to increase muscle temperature and blood flow before training or competing. Coaches should instruct athletes to wear appropriate layered clothing and to avoid rapid cooling following cold-weather exercise.
Conclusion
Sprinting at different altitudes brings unique challenges and benefits. For single sprint performance, competing at a higher altitude generally helps athletes, whereas higher altitudes hinder performance when it comes to repeated sprint performance. The reasons behind these observations lie in the concept of reduced air resistance as well as the biological mechanisms involved in our bodies’ energy systems.
To harness the benefits and mitigate the challenges of high-altitude sprinting, athletes and coaches should consider strategies such as acclimatization, monitoring physical condition, optimizing nutrition and hydration and preparing for cold weather conditions.
By understanding the science behind altitude’s effect on sprinting and implementing evidence-based strategies, athletes can improve their performance and health, whether they’re sprinting at sea level or at the top of a mountain.
