Training at altitude can give endurance athletes a competitive advantage according to The Runners Guide. High altitudes force the body to make adjustments and the altitude effects how the body functions and operates. According to Altitude.org, the body acclimatizes to the higher altitudes and then when you return to lower altitudes for a certain time the body still performs at the higher level.
Increase Red Blood Cell Count
According to The Runner's Guide, people who live and or train at higher elevations will have increased red blood cell counts from people who live and train at lower elevations. Altitude.org notes that the more red blood cells you have, the more oxygen you can deliver to your muscles. This occurs because there is less oxygen available when you are at higher altitudes. The Runner's Guide says the lack of oxygen causes the body to produce more red blood cells to try and become more efficient at circulating the available oxygen.
Endurance
According to sports coach Brian Mackenzie, also known as BrianMac, data from endurance athletes has shown that training at altitude helps improve performance in endurance related sports and activities. The higher altitudes make the body work harder, so the idea is that when you are then taken to a lower altitude, your body is still working at the altitude level meaning you are more efficient and able to perform better and longer. BrianMac notes that the benefits of added endurance appears to peak around 20 days of being away from the higher altitudes.
Strength
BrianMac says that the reduced force of gravity at altitude gives an advantage in activities involving both relative and maximum strength. The idea is that the body has to work harder for control and strength because of the lower gravity and that leads to strength gains being magnified when you leave the high altitude environment. Altitude.org notes that high altitude studies have shown changes in the microscopic structure and function of muscles.
Speed
At altitude, air resistance is reduced and that can give an advantage in activities involving speed like sprints according to Brian Mackenzie. The muscles are thought to adapt to the lower resistance and lower gravity and make themselves better able to perform at those levels. Upon leaving the high-altitude environment, coupled with the increased oxygen function, you are stronger and you can run faster.
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