Hypoxic training

OK, controversial subject, but the bottom-line is that it doesn't work. If people disagree, I'd be glad to hear why. I'm going to quote a lengthy rebuttal from Alex Viada as to why it doesn't work, and you can make your own mind up. This post was originally on AV's FB page:

https://www.facebook.com/alex.viada/posts/10101038182805144

QUOTE:

"Hypoxia is simply a lack of sufficient oxygen. The reason that the body responds, physiologically, to high altitude is because of a decrease in atmospheric pressure- remember that gas exchange in the lungs occurs via passive diffusion. If you decrease the actual AIR PRESSURE of the air coming in, i.e. it is less dense, the actual amount of total air molecules in a given volume (cubic centimeter of air in the lungs) is decreased. This means that, per square *whatever* of gas exchange surface, fewer molecules of oxygen make their way into the bloodstream. It's not just lack of air- it's the PRESSURE of the incoming air. (Partial pressure of O2)

By increasing the red blood cell count, the body can maximize the amount of oxygen taken in to the bloodstream per cubic centimeter of air. This process takes a while, though- it requires a constant low pressure environment to trigger this costly up-regulation. This is an adaptation that takes time- days, weeks, months of low atmospheric pressure. In the meantime, performance is hindered. Simply training at altitude MAY elicit some adaptations, but in the meantime the actual work being done by the individual decreases, so altitude training may result in a net decrease in performance. Remember, TIME at low pressure matters more than STRESS at low pressure. This is why you should live high (elicit these adaptations) and train low (to keep intensity high). Or just take EPO. ha.

The issue with the mask, of course, is that it is not low pressure hypoxia, it is simply making it harder to inhale. The pressure of the air coming in is identical to regular atmospheric air and contains plenty of oxygen for the body, which means it in no way simulates altitude or triggers the increase in red blood cell count. It simply makes it harder to breathe, limiting peak performance, forcing the athlete to waste energy on inhalation (which is actually completely backwards- more in a minute), and otherwise do nearly everything counterproductive to a workout.

Why is this backwards? Because no individual is EVER (outside of, say, asthma) limited in athletic performance by a true "lack of air getting into the lungs"- it is not the air in the lungs that is insufficient, it is blood flow, oxygen delivery, and oxygen utilization that is insufficient. We only "feel" like we have to breathe harder because the "I'm out of air" sensation is triggered by the brain due to several physiological factors, including systemic stress and changes in blood pH (Note- there is still some debate about these causes). In fact, one of the things elite athletes are best at is CONTROLLING their breathing- NOT wasting energy on harsh breaths, but controlling their rate of inhalation. Breathing too hard can actually cause issues in and of itself- ask any ER doc who's worked with COPD patients who exhaust themselves. Better athletes breathe no harder than they have to- it's wasted energy.

So, again, these don't simulate altitude and they teach the individuals all the wrong breathing patterns while decreasing workout intensity. They are literally one of the worst things you can use if you're interested in improved performance."

ENDQUOTE.

I get it. But what I meant was people who participate in high altitude sports like mountaineering are trained to perform under lower O2 levels, So that they perform well in the actual sport. But if this training is given to a cyclist, wouldn't his body adapt to lower levels of O2 and perform better in normal levels of O2, so that he would perform better when going uphill. Wouldn't this improve his overall O2. Because of his training to perform well under a controlled supply of O2, wouldn't he outperform his competitors in normal O2? No offense, Just asking?

Be wary of arguments based on an assumption of what is being improved. It may be the muscles that drive your beathing that are improved. It may be your mental state at the end of your effort that is improved. It may be a placebo.

I don't use that training technique. I have many others that are improve my condition.

Hey there! ‍♂️ Hypoxic training can indeed be beneficial for athletes, and it's great to see you're interested in its potential impact on cycling performance. While there's no doubt that hypoxic training can enhance endurance for high-altitude sports, its effects on cycling, specifically, can be a bit nuanced.

Some cyclists do incorporate hypoxic training into their routines, often using specialized masks or altitude tents to simulate high-altitude conditions. The idea is that by training the body to perform under reduced oxygen levels, you can improve your efficiency in processing oxygen and enhance overall endurance.

However, it's essential to approach hypoxic training with caution, as it can place additional stress on the body. It's also worth noting that the benefits may not be immediately apparent, and it might take time to see any significant improvements in performance.

In summary, hypoxic training can potentially boost your cycling performance, but it's crucial to ease into it and monitor your body's response closely. Happy cycling!