At the Altitude Centre, we are always keen on using the latest developments in technology. When a technology involves monitoring of muscle oxygenation levels, known as Moxy, we immediately saw the potential of this device as to how and why it may benefit altitude training. Anecdotaly, we have been incorporating Moxy with a few of our clients in recent weeks. From this, we have been able to determine their muscle oxygenation responses to a ramp test in an altitude environment – and then suggest an individually tailored training plan to enhance muscle oxygenation and subsequent performance. Scientifically, researchers have recently pubished a study which utilised Moxy during a cycling ramp test. The investigators found the Moxy device to be a very reliable and valid tool, which leads to the conclusion that it is a reputable way to measure muscle oxygenation levels. Our plans are to incorporate this device into our services and provide clientele with a greater and deeper understanding of their individual responses to altitude training at a variety of intensities. Determining how and why the limit to performance occurs are important questions. With Moxy, we are able to identify whether the limit regards use of oxygen, i.e., you are able to deliver oxygen to the muscle but not use it for energy; or whether the limit relates to delivery, i.e., you are able to use oxygen for energy but unable to deliver it to the muscle. The subsequent individualised training plan will be derived from these results and then target which aspect needs improving. Keep your eyes peeled for when we intend to release this training tool within our Trump Street Centre. We hope you agree that it will be an extremely beneficial addition to improve performance! Study details Crum et al. (2017). Validity and reliability of the Moxy oxygen monitor during incremental cycling exercise. European Journal of Sport Science.

Pre-Season/Post-Christmas Training at Altitude Christmas is a festive period filled with well-deserved enjoyment and celebration. From over-indulging in mince pies to stacking the plate with pigs in blankets – these parts of the year are difficult not to take advantage of! However, the excess calories, late nights and lack of training make it difficult to return back to full fitness in the New Year. Nevertheless, some training here at the Altitude Centre will help you get back up to speed quicker, as shown by some previously published research. During pre-season, a group of triathletes partook in 10 days of altitude training in a chamber consisting of 2hr sessions on a stationary bike at 60-70% of their maximum heart rate everyday, whereas, an age and training status-matched control group did exactly the same at sea level. Before and after training, VO2MAX and Wingate tests were carried out to assess endurance and sprint performance, respectively. The results showed that the group who completed their pre-season training in an altitude chamber subsequently improved their VO2MAX by 7% and Wingate performance by 7.4% after the 10 days compared to baseline – whereas, there were no significant changes in the sea level group. Notably, average heart rate throughout each test was consistently similar across both groups. So, the take home message from this piece of research suggests that after the off-season, a 10-day period of altitude training is sufficient enough to improve endurance and sprint cycling performance compared to normal sea level. Additionally, these improvements were found even though there was no additional strain on the cardiovascular system i.e. the triathletes did not require greater “work” from the heart to produce the larger power. After two weeks of altitude training in the chamber during the cold, dark months of January you’ll be back up to speed and ready to go for the year ahead! Full study details: Meeuwsen et al (2001). Eur J Appl Physiol (2001) 84: 283-290.

Want to know how sitting back and relaxing on the POD can help improve your athletic performance? Read on... A recent study conducted in Brazil has shown the value of IHE (Intermittent Hypoxic Exposure, the scientific name for the POD) for athletic performance. Published in the Journal of Strength and Conditioning Research, researchers from the University of Sao Paulo took 28 male and female well-trained distance runners, and investigated the following: • The impact of IHT (Intermittent Hypoxic Training, such as the classes we have in our London chamber) on athletic performance. • The loss of the training effect once you stop training at altitude (hypoxia). • Whether IHE (the POD) can help mitigate against this detraining effect. One group performed IHT and IHE, one group performed IHT only, and a placebo group performed only sea level training. All groups carried out the same training regime, with only the hypoxia/normoxia condition altered. Results Improvements in VO2max were seen for all but the placebo group, together with improvements in running speed at both VO2max and ventilatory threshold (your maximum work rate), showing the benefit of training in hypoxia. The improvement in VO2max for the IHE and IHT combined group, was almost double that of the IHT only group. Both groups maintained their benefit for 4 weeks, but the authors suggest that a higher dose of IHE may extend this. They used air containing 16% oxygen, which may not be simulating a high enough altitude for beneficial adaptation at rest. The POD can produce air with only 10.4% oxygen, and this higher altitude dose may encourage the gene expression necessary to enhance athletic performance. What does it mean? Put simply, in terms of athletic performance, training in the chamber carries more benefit than training at sea level. For even more altitude gains, using the POD and training at altitude may further enhance the benefits. It may also help to protect against any detraining effect that occurs when you stop training at altitude. The best thing about this? IHE training is completely passive, so even if you aren't feeling up to gruelling session in the chamber, you can get some training in just by sitting back and relaxing on the POD. Find out more about IHE training, and how to book your sessions here. Study details: Effect of Intermittent Hypoxic Training followed by Intermittent Hypoxic Exposure on Aerobic Capacity of Long Distance Runners - (Nakamoto et al., 2016) - Journal of Strength and Conditioning Research, 30(6), 1708–1720

What will be your challenge in 2016? Maybe your race schedule is planned out for the next 12 months, but if you're still looking for an event to inspire you, hit the ground running (or cycling) and get your training plan together. We’ve put together a list of key events taking place this year, with a brief to race prep from our Performance Specialists, Piers and Ellie. EVENT PREP - OUR GUIDE Using The Altitude Centre for race preparation, Performance Specialist Piers suggests a minimum of 4 weeks of altitude training, plus one week of tapering (also using the POD) in the lead up to the event. It is also important to keep up your sea level training, with longer sessions during the weekend. The focus for the interval sessions should be placed on the speed in which you're running at and how quickly your HR can recover during intervals of rest. If you’re using the chamber for a Solo session, focus on staying consistently at one pace / HR zone for longer durations. Focus on trying to cover a longer distance during the your session, and keeping your HR at 75-80%. The week of your race, using the POD will help you maintain those altitude gains, but without placing extra load on your joints and muscles. To find out more about training for specific events, give us a call on 020 7193 1626. 2016 EVENTS March North London Half Marathon - 20/3 April Paris Marathon- 3/4 Reading Half Marathon - 3/4 Brighton Marathon - 14/4 Boston Marathon - 18/4 London Marathon - 24/4 Paris Roubaix Challenge - 9/4 May Ironman 70.3 Provence France – 1/5 Ironman 70.3 Mallorca – 7/5 Hackney Half Marathon – 10/5 Ironman Lanzarote – 21/5 Ironman 70.3 Barcelona- 22/5 Ironman 70.3 St. Pölten Austria- 22/5 June Dragon Ride - 5/6 Ironman Nice, France – 5/6 Ironman 70.3 Switzerland – 5/6 Grand Fondo Milan San Remo - 5/6 Ironman 70.3 Staffordshire- 12/6 Ironman 70.3 Pescara, Italy – 12/6 Ironman 70.3 Luxembourg – 18/6 Ironman 70.3 Denmark – 19/6 Ironman Klagenfurt, Austria – 26/6 Ironman 70.3 Exmoor, UK- 26/6 July Marmotte - 2/07 Ironman 70.3 Norway – 3/7 Ironman European Championships Frankfurt Germany – 3/7 British 10km - 10/7 (provisional date) Ironman 70.3 Sweden – 10/7 Etape du Tour - 10/07 Ironman Bolton UK – 17/7 Ironman Zurich Switzerland – 24/7 Ironman Budapest Hungary – 30/7 Ironman The Netherlands- 31/7 Prudential RideLondon - Surrey Challenge - 31/07 August Ironman 70.3 Estonia – 6/8 Ironman 70.3 Poland – 7/8 Ironman 70.3 Dublin Ireland – TBC Ironman 70.3 European Championships, Germany 14/8 Ironman Sweden – 20/8 Ironman Denmark – 21/8 Ironman 70.3 Vichy France – 27/8 Ironman 70.3 Salzburg Austria 28/8 Ironman Vichy France – 28/8 September Ironman 70.3 Ruegen Germany – 11/9 Ironman 70.3 & Ironman Dorset UK – 11/9 Ironman 70.3 Denmark 11/9 Great North Run, UK- 11/9 Ironman Wales – 18/9 Ironman 70.3 Croatia – 18/9 Ironman Mallorca – 24/9 Ironman 70.3 Lanzarote 24/9 Berlin Marathon- 25/9 October Ironman Barcelona – 2/10 Chicago Marathon- 9/10 Ironman 70.3 Turkey – 23/10 Great South Run- 23/10 November New York Marathon- 6/11