Training at altitude is a popular method for athletes wanting to improve their physical performance as the low oxygen causes the body to produce more red blood cells. in turn these help transport the reduced oxygen around the body more efficiently. This enables an enhanced performance at lower altitudes because the greater numbers of blood cells created at altitude means more oxygen can be delivered to the muscles.
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This is the first investigation that compares the effects of heat and low-oxygen training side by side and the findings suggests that heat-based exercise can offer a more efficient means of improving altitude tolerance and physical performance than normobaric altitude training can provide.
“We show that when the duration and frequency of training performed in heat or at altitude are the same, the heat-based training can offer a more obtainable and time-efficient method to improving tolerance to altitude,” says lead author Dr. Ben J. Lee, from the University of Coventry.
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Dr. Lee and his co-authors asked a number of male cyclists to perform a time trial and tested their tolerance to low-oxygen levels before and after a series of ten daily 60 minute training sessions in either low-oxygen or hot conditions. In addition, blood samples were taken to see how their cells responded to the different training methods experienced by the cyclists.
Heat-based training reduced the physical strain experienced by the cyclists, as measured by their temperature and heart rates, as well as improved their time-trial performance. These positive effects matched those experienced by the cyclists that undertook low-oxygen training. The blood analysis showed that the stress response at a cellular level was also the same, indicating that there was little difference between the two exercise methods.
“There are many companies that provide normobaric altitude training and acclimation sessions prior to completing mountainous treks. However, the evidence that this form of training offers any enhanced adaptation to ‘real world’ altitude is limited. Therefore people preparing for an altitude trek may be better off training with a heat stimulus rather than paying for expensive altitude sessions,” suggests Dr. Lee.
The authors of the study stress there are some limitations to their findings, with the results only relevant to the recreational, rather than high-performance, athlete. In addition, the cyclists were not tested for their performance at high altitudes. “Our results have only been tested using artificial altitude oxygen levels and not real-world altitudes,” explains Dr Lee.
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Heat training: What are benefits of using a heated-room for training?
Five great altitude training destinations for triathletes
These new protein bars mean you can enjoy the unmistakable chewy centre, distinctive caramel and delicious chocolate of a Mars bar or the nutty flavours of Snickers with nearly 20g of protein. Both bars contain less than 200 calories, and the Snickers Protein bar has 18g of protein, while the Mars Protein bar has 19g.
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MARS Protein and SNICKERS Protein bars are available on Amazon. From May RSP £2.19.
Daily bar of chocolate boosts performance
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These new protein bars mean you can enjoy the unmistakable chewy centre, distinctive caramel and delicious chocolate of a Mars bar or the nutty flavours of Snickers with nearly 20g of protein. Both bars contain less than 200 calories, and the Snickers Protein bar has 18g of protein, while the Mars Protein bar has 19g.
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MARS Protein and SNICKERS Protein bars are available on Amazon. From May RSP £2.19.
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Daily bar of chocolate boosts performance
It will be the GB’s Paralympic triathlon team’s final racing opportunity ahead of the 2016 Paralympic Games, taking place in Rio in September. In addition there will be competitors looking to qualify for the 2017 ETU Paratriathlon European Championships in Kitzbuhuel, Austria will have the chance to add points to their tally.
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“The British Paratriathlon Championships arrive at a fitting point in the 2016 calendar. With a month to go until the sport makes its debut at the Rio Paralympics, athletes will be looking to make their final preparations ahead of the Games and get race-ready on home soil,” said Jonathan Riall, British Paratriathlon Head Coach.
The paratriathletes will be competing over the sprint distance, a swim of 750m, cycle 20km using hand cycles, bicycles or tandem bicycles with a guide, and a 5km wheelchair or running race. Athletes compete in six categories according to the nature of their physical ability.
Paratriathlon: the ultimate guide
“Not only do the championships offer an occasion to showcase some of the country’s finest sporting talent, they also create a chance to unearth potential stars of the future and increase paratriathlon participation; giving novices the chance to race alongside established names. It should be a great day combining all aspects of multisport for spectators to enjoy,” said Jonathon.
Participants who are physically or visually impaired who aspire to compete in national or international paratriathlon can obtain an official classification before Tri Liverpool by emailing the paratriathlon team at [email protected].
CEO of British Triathlon, Jack Buckner, said: “This announcement is significant for our sport, as we look to bring together both triathletes and paratriathletes to compete on the same iconic course. With flat terrain, swift transition and a looping urban route, it’s a chance for all our competitors to aim for a smooth performance, whether it be a potential Rio rehearsal for our elite paratriathletes, or just for fun.”
Further British Championship races taking place at Tri Liverpool are the British Elite Sprint DistanceTriathlon Championships and the British Age-Group Standard Distance Championships. A fully inclusive event which aims to cater for participants of all abilities and experience, Tri Liverpool will also host a sprint distance race, sprint relay and GO TRI+ beginner event on the day. Around 2000 participants are expected to take part, with the standard distance race already at maximum capacity with a waiting list of over 100 people looking to enter.
For more information about Tri Liverpool, visit www.triliverpool.com
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Related:
Commonwealth Games to host Paratriathlon for first time
Paratriathlon’s qualifying criteria set for 2016 Paralympic Games
Britain’s pioneering approach to elite paratriathlon training
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It will be the GB’s Paralympic triathlon team’s final racing opportunity ahead of the 2016 Paralympic Games, taking place in Rio in September. In addition there will be competitors looking to qualify for the 2017 ETU Paratriathlon European Championships in Kitzbuhuel, Austria will have the chance to add points to their tally.
Advertisement
“The British Paratriathlon Championships arrive at a fitting point in the 2016 calendar. With a month to go until the sport makes its debut at the Rio Paralympics, athletes will be looking to make their final preparations ahead of the Games and get race-ready on home soil,” said Jonathan Riall, British Paratriathlon Head Coach.
The paratriathletes will be competing over the sprint distance, a swim of 750m, cycle 20km using hand cycles, bicycles or tandem bicycles with a guide, and a 5km wheelchair or running race. Athletes compete in six categories according to the nature of their physical ability.
Paratriathlon: the ultimate guide
“Not only do the championships offer an occasion to showcase some of the country’s finest sporting talent, they also create a chance to unearth potential stars of the future and increase paratriathlon participation; giving novices the chance to race alongside established names. It should be a great day combining all aspects of multisport for spectators to enjoy,” said Jonathon.
Participants who are physically or visually impaired who aspire to compete in national or international paratriathlon can obtain an official classification before Tri Liverpool by emailing the paratriathlon team at [email protected].
CEO of British Triathlon, Jack Buckner, said: “This announcement is significant for our sport, as we look to bring together both triathletes and paratriathletes to compete on the same iconic course. With flat terrain, swift transition and a looping urban route, it’s a chance for all our competitors to aim for a smooth performance, whether it be a potential Rio rehearsal for our elite paratriathletes, or just for fun.”
Further British Championship races taking place at Tri Liverpool are the British Elite Sprint DistanceTriathlon Championships and the British Age-Group Standard Distance Championships. A fully inclusive event which aims to cater for participants of all abilities and experience, Tri Liverpool will also host a sprint distance race, sprint relay and GO TRI+ beginner event on the day. Around 2000 participants are expected to take part, with the standard distance race already at maximum capacity with a waiting list of over 100 people looking to enter.
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For more information about Tri Liverpool, visit www.triliverpool.com
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Related:
Commonwealth Games to host Paratriathlon for first time
Paratriathlon’s qualifying criteria set for 2016 Paralympic Games
Britain’s pioneering approach to elite paratriathlon training
The course of victory was set when she broke away from the leading group of 15 women on the bike leg and laid out a pace that nobody could match as she broke away from the group.
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Teammate Taylor-Brown attempted to go with her, while the chase followed 25 seconds behind, but on the bell lap it was only Lee who managed to keep the chase at bay while Taylor-Brown fell back to the large pack.
From there, it was no stopping Lee, as she dropped off her bike and shot out to the run. Despite running a few extra metres on the back of the first lap, which saw her lead dwindle from from 42 seconds to 37, the mistake wasn’t enough to cause her the win.
Germany’s Lisa Sieburger secured second after fighting her way back into the race on a challenging bike course, while bronze went to Austria’s Lisa Perterer.
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The 2016 Brit tri girls winning streak…
Gold for Brit Lucy Hall in Spain
Non Stanford claims stunning victory in Cape Town
Helen Jenkins wins WTS Gold Coast in Australia
Jodie Stimpson wins in Mooloolaba
Jodie Stimpson takes season opener in Abu Dhabi
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The course of victory was set when she broke away from the leading group of 15 women on the bike leg and laid out a pace that nobody could match as she broke away from the group.
Advertisement
Teammate Taylor-Brown attempted to go with her, while the chase followed 25 seconds behind, but on the bell lap it was only Lee who managed to keep the chase at bay while Taylor-Brown fell back to the large pack.
From there, it was no stopping Lee, as she dropped off her bike and shot out to the run. Despite running a few extra metres on the back of the first lap, which saw her lead dwindle from from 42 seconds to 37, the mistake wasn’t enough to cause her the win.
Germany’s Lisa Sieburger secured second after fighting her way back into the race on a challenging bike course, while bronze went to Austria’s Lisa Perterer.
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The 2016 Brit tri girls winning streak…
Gold for Brit Lucy Hall in Spain
Non Stanford claims stunning victory in Cape Town
Helen Jenkins wins WTS Gold Coast in Australia
Jodie Stimpson wins in Mooloolaba
Jodie Stimpson takes season opener in Abu Dhabi
Click Here: liverpool mens jersey
Need a new watch this season? How about the Forerunner 735XT, the latest lightweight multisport-capable running watch from Garmin? It features 24/7 heart rate monitoring, without the need for an additional strap, and built-in activities including running, cycling, swimming, multisport, hiking, XC skiing, strength training, paddle sports and cardio.
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Connect IQ compatible, the Forerunner 735XT is the first device to come with the Strava Live Suffer Score app pre-installed so users can track how hard they have been working based on heart rate data. Users can download additional free custom apps, watch faces, data fields and widgets from the Connect IQ™ store to further customise the Forerunner 735XT.
“The Forerunner 735XT is the ultimate GPS smartwatch for athletes who want dialed-in data for training and a lighter load on race day,” said Andrew Silver, Senior Product Manager Fitness, EMEA. “It offers comprehensive data for all of their activities, keeps them connected with smart features including notifications and automatic uploads to Garmin Connect, and lets them customise their device to fit their needs with Connect IQ’s free apps, data fields and more.”
Triathletes can add a chest strap during training and receive data including stride length, ground contact time balance, vertical ratio and more.
The watch also pairs with the Vector™ pedal-based power meter system and is compatible with the full line of Varia™ cycling awareness accessories. Water rated 5 ATM (50 meters), its swim features will push users to crank up their training in the pool as the Forerunner 735XT will guide them through their swim workout. Users can also easily transition sports with the press of a button utilizing the auto or manual multisport feature.
The Forerunner 735XT is Connect IQ compatible and is the first device to come with the Strava Live Suffer Score app pre-installed. Suffer Score is based on users’ heart rate and tells them how hard they’ve been working.
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Priced from £359.99, however the tri bundle is £449.99 (includes HRM-Tri and HRM-Swim™) and every purchase will include a free 60-day trial of Strava Premium.
The triathlete’s complete guide to heart rate zone training
GPS run watches: 10 of the best tested and rated
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Need a new watch this season? How about the Forerunner 735XT, the latest lightweight multisport-capable running watch from Garmin? It features 24/7 heart rate monitoring, without the need for an additional strap, and built-in activities including running, cycling, swimming, multisport, hiking, XC skiing, strength training, paddle sports and cardio.
Advertisement
Connect IQ compatible, the Forerunner 735XT is the first device to come with the Strava Live Suffer Score app pre-installed so users can track how hard they have been working based on heart rate data. Users can download additional free custom apps, watch faces, data fields and widgets from the Connect IQ™ store to further customise the Forerunner 735XT.
“The Forerunner 735XT is the ultimate GPS smartwatch for athletes who want dialed-in data for training and a lighter load on race day,” said Andrew Silver, Senior Product Manager Fitness, EMEA. “It offers comprehensive data for all of their activities, keeps them connected with smart features including notifications and automatic uploads to Garmin Connect, and lets them customise their device to fit their needs with Connect IQ’s free apps, data fields and more.”
Triathletes can add a chest strap during training and receive data including stride length, ground contact time balance, vertical ratio and more.
The watch also pairs with the Vector™ pedal-based power meter system and is compatible with the full line of Varia™ cycling awareness accessories. Water rated 5 ATM (50 meters), its swim features will push users to crank up their training in the pool as the Forerunner 735XT will guide them through their swim workout. Users can also easily transition sports with the press of a button utilizing the auto or manual multisport feature.
The Forerunner 735XT is Connect IQ compatible and is the first device to come with the Strava Live Suffer Score app pre-installed. Suffer Score is based on users’ heart rate and tells them how hard they’ve been working.
Advertisement
Priced from £359.99, however the tri bundle is £449.99 (includes HRM-Tri and HRM-Swim™) and every purchase will include a free 60-day trial of Strava Premium.
The triathlete’s complete guide to heart rate zone training
GPS run watches: 10 of the best tested and rated
Click Here: liverpool mens jersey
We caught up with the Brownlees to talk about their fitness ahead of their ITU homecoming in Leeds, their Rio Olympics prep and what tips they have for us age-groupers…
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JONNY ON… THE WTS IN LEEDS
Leeds being part of the ITU WTS Series in June is something we’re incredibly proud about and supportive of. It should be an amazing event. I’ve been lucky to compete at a home Olympics but to have a truly home, home WTS race is incredible. If 100,000 people come out to watch and support, it’s going to be an amazing thing for triathlon.
JONNY ON… HIS LEEDS GOAL
As for my own goals, Rio is the big aim and I’m coming into decent shape but I’m not super-duper fit. After Leeds it’s Stockholm and then training at altitude again in St. Moritz for the final bits of training.
JONNY ON… PEAKING FOR YOUR ‘A’ RACE
I learnt last year about getting too fit, too soon. I was in the best shape I’d ever been in at the ITU Gold Coast race last year [where Jonny comfortably won] but I got a stress fracture after that; when you’re lean, running fast and biking hard you’re on that edge when it puts so much stress on your body and the bones to take. The idea for Leeds is to get fit for the Olympics, which are eight weeks around the corner, but not really, really fit.
JONNY ON… HEAT PREP
The Gold Coast was very close to being a really good race. I was very fit and I felt amazing until 8km of the run [Jonny still came third but collapsed at the line and required medical treatment after the race]. But it taught me that I need to do some more heat training before Rio. I went to the 35C Gold Coast from a snowy Leeds, which is too short a time to acclimatise. So St. Moritz will help with the heat training, and if it’s not too hot there we can use the heat chambers there. We arrive in Brazil two weeks before the event, so I should definitely be ready for the heat by then.
ALISTAIR ON… THE ORGANISATION OF TRI
There’s so much co-ordination that goes into organsing tri events. For Leeds, when you’re partially shutting a city down, there’s a huge number of things to be taken into account, like provisions for people who live in a care home. The organisation is incredible and I don’t envy the people putting on the race. It’s given me an appreciation of the kind of work that has to go into organising these races.
ALISTAIR ON… RIO PREP
I’ve had a really good winter of training. Rio is the big goal this season and the course suits me. I had a tough race when I was there last year [Alistair finished 10th], but I knew that I wasn’t fully fit. I’ll be training as hard as I can and racing until then.
ALISTAIR ON… RACE RIVALS AND MAKING HISTORY
I pretty much don’t check any social media, especially not what my rivals are up to. [In terms of becoming the first triathlete to win back-to-back Olympic titles] I’m obviously going into Rio to win that race, that’s the goal and all you can do is stand on the start line and be in the best position you can be in. And that’s what I hope to do.
ALISTAIR ON… MOTIVATION
Training in a group is a really good thing for motivation. It gets you out of the door and there are always people who are really good at brightening the atmosphere and having a laugh with you. Going out to enjoy the countryside and escape being inside banging your head against a brick wall.
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ALISTAIR ON… RECOVERY
I always go for protein-heavy foods after a heavy session. I drink a pint of milk when I get home and eat something like chicken with green vegetables and a baked potato.
Jonny and Alistair were speaking at a Columbia Threadneedle World Triathlon Leeds promotional event. More info on the race, held from 11-12 June in Leeds, is at http://leeds.triathlon.org/
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IMAGE: JANOS SCHMIDT/TRIATHLON.ORG