Doctor of Plateau Medicine: Eight Items for Preparation for High Altitude Cross-country Race
• How does altitude affect maximum oxygen consumption (VO2 max)?
• Has proper exercise on the plateau just helped to ease the high reversal?
• What are the disadvantages of using coffee as a diuretic?
• How much do you know of Diamox, the most recognized drug for preventing altitude sickness?
The Siguniang Mountain Super Cross-country race is about to start in November. As a representative of the high-altitude cross-country races in the country, the goal is to be able to run up to 4038 meters above sea level. The event attracts many domestic and foreign runners every year. This entry. In addition, the tournament has continued its tradition of high difficulty and low completion rate. Even in the 60 km group, no female player can finish the match for two consecutive years. Even the champion of the Hard Rock 100 and the French cross country racer Julien Chorier had also been severely affected by the high reaction when they participated in the Siguniang Mountain Super Motocross last year, and only won the fourth place.
Last year, "Outdoor Adventure" magazine was used as a media for the event to send reporters again. The Xiaobian who had successfully completed the match, but suffered a serious high-inch struggle at 12 kilometers. In the face of more and more high-altitude events, how do we respond?
Dr. Tana, who has extensive experience in high altitude medicine, will talk about how to prepare for cross country races in high altitude areas.
If you have been living at a low altitude, how difficult will it be for you to run at altitude? Do you even think that this challenge can be accomplished? Correct understanding, correct judgment, and correct responses will help you overcome the challenges of the high altitude environment. In recent years, a theory popular in sports medicine: Live Low, Train High. Many professional athletes advocate training at high altitudes. Many Olympic athletes in China have used Altiplano training in Yunnan or Qinghai.
Although altitude training may sound useful, anyone who has truly reached the plateau should be aware of the challenges the highland environment poses to the body.
Even Julian Chorier of the Hard Rock 100 championship is suffering from high backlashes.
The Mexico City Olympic Games in 1968 put the plateau's influence on short-term and long-term athletic ability for the first time. Every effort has been made to pay attention to this research and try since then. Gradually, many scientific research-based articles provide data and theoretical basis for us to understand the high altitude environmental sports medicine.
Professor Bartsch, a renowned highland sports medicine researcher from Germany, believes that when altitude rises to 650 meters, it will have a change and influence on athletic ability. The first obstacle is the reduction of oxygen in the blood of the body. Because the oxygen partial pressure in the atmosphere (the pressure generated by oxygen molecules dissolved in the blood) decreases, the oxygen in the human body that can bind hemoglobin decreases. The result is that your blood flow through the lungs does not completely combine with the oxygen in the air, just as if the battery were not fully charged. This type of blood that is not filled with "electricity" will result in a reduction in the maximum oxygen consumption - the maximum oxygen consumption (VO2 max) is a direct indicator of how much oxygen your body absorbs during exercise. What impact does this have on runners who love trail running?
Because long-distance running requires endurance compared to sprint exercise, this indicates that it will be more affected by the reduction of high altitude oxygen content, which will greatly affect your speed. What is the actual situation of such an influence?
Running at Haizigou, which is more than 3,000 meters above sea level, the cardiopulmonary function of runners has stood the test. Researchers have found that simulated elevation and gradient elevations show that VO2 max decreases at an altitude of 500 meters above sea level and every 330 meters above sea level. 1.9%; At the same time, in a simulation experiment on a treadmill, the time for depletion of physical fitness at a constant speed is reduced by 4.4%. Of course, these data represent the average situation, and the researchers also found that there are many individual differences.
So what does this data mean for most runners?
If you come from a low altitude, your athleticism will certainly be affected after you arrive at the plateau. Even if you have come to the plateau for several decades, the body has entered the acclimatization stage, but the ability to exercise can not reach the low altitude. To the extent, you may even begin to be affected by changes in elevation when you think that altitudes, such as altitudes of 1,000 to 1,500 meters, are not considered. What is even more unfortunate is that for endurance sports enthusiasts, your impact on the plateau may be more pronounced than on the plateau.
Speaking of so many alarmist high-altitude influences, from a scientific point of view, are there any suggestions for high-altitude trail runners?
Professor Bartch suggested that if you are going to a higher altitude (more than 2600 meters) to cross country, you need to have 3 to 4 days of rest before going up to the destination altitude, do not perform any exercise training, and at the same time avoid high altitude sickness. Even for well-trained athletes, there is a high incidence of altitude sickness. Acute altitude sickness may cause edema in the lungs and brain. It also includes severe headaches, nausea and vomiting, coughing, and edema of hands and feet. Another important factor in the development of high altitude disease is water shortage. More and more studies have shown that the occurrence of altitude sickness is not only related to hypoxia, but also related to the lack of water in high altitude body and tissue cells.
Is it better for runners trained at high altitudes to perform at lower altitudes? Researchers have called altitude training and physical physiological habits called "naturally occurring stimulant effects of the blood system." With physiological practices at high altitudes, the human body will respond by increasing the number of red blood cells and the amount of hemoglobin. The environment is hypoxic, and VO2 max will also increase. Many people use it to improve their ability to exercise at low altitudes. Through high-altitude training and living habits, the body can increase oxygen transmission to a certain extent, but there is no clear and unanimous conclusion as to whether it can improve running speed at low altitudes.
For most people living at low altitudes, if we want to complete high-altitude trail races such as Siguniang Mountain Trail Running, we can give you some suggestions:
• Be sure to take “Take it easy†on the first day to avoid excessive excitement and excessive exercise on the first day.
• Rest, drink water, take a walk, and ensure sleep. Before entering a truly high-strength run, you must work hard to meet the real challenges.
• The plateau area is very prone to water shortages. It must be ensured that the body is provided with sufficient amounts of water. Drinking water is a matter to be done when entering the plateau.
• Avoid drinking alcohol. Drinking alcohol can affect the respiratory center.
• 5 Avoid using sleeping pills as much as possible, but make sure you have a good night's sleep. Under certain conditions, you can take medicines to help you sleep with your doctor's observations and recommendations.
• 6 Try to control the intake of caffeine. The diuretic effect of caffeine may increase the risk of cell dehydration in the body tissue.
• To increase carbohydrate intake, in addition to the regular benefits of carbohydrates, CO2 produced by carbohydrates on the plateau stimulates the respiratory response.
• 8 If all of this doesn't help you overcome the effects of high altitude, consider taking drugs like Diamox to help you overcome altitude sickness. Take low doses before entering the plateau and take them for three consecutive days. Follow the above recommendations. Diamox is currently the most recognized drug for preventing altitude sickness, but it is not a panacea. The possibility of high altitude disease may still exist.
All in all, we must correctly understand our body's reactions on the plateau, understand its limitations, and admit that we cannot achieve the same performance as at low altitudes. This is a top priority.
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