Benefits of Altitude Training for Cyclists: The Effect of Altitude on Red Blood Cells

Altitude training has long been a key tool for professional cyclists. Tour de France riders train at high-altitude locations (2,000–3,000 meters) for several weeks each year to enhance their oxygen-carrying capacity. Taiwan boasts a unique geographical advantage—mountain routes such as Hehuan Mountain and Wuling—allowing local cyclists to also engage in altitude training.

The Physiological Mechanisms of Altitude Training

Reactions Triggered by Hypoxic Conditions

At high altitudes, the oxygen concentration (partial pressure) in the air decreases. Take Taiwan’s Hehuan Mountain (approximately 3,416 meters) as an example:

EPO: The Body’s Natural Response

When the body senses a hypoxic environment, the kidneys secrete erythropoietin (EPO). EPO stimulates the bone marrow to produce more red blood cells, enhancing the blood’s oxygen-carrying capacity.

Key physiological changes:

• Increased hematocrit: May rise from the normal 40–45% to over 50%
• Increased red blood cell count: Blood oxygen-carrying capacity improves by 5–10%
• Enhanced VO2max potential: After returning to lower altitudes, VO2max can improve by 1–4%

Duration of Altitude Training Benefits

• 3–5 days after leaving altitude: EPO levels return to normal
• 2–3 weeks after leaving altitude: Red blood cell benefits peak
• 4–6 weeks after leaving altitude: Benefits gradually fade

Ideal race timing: Race 2–3 weeks after descending to enjoy maximum benefits.

Taiwan’s Advantage for Altitude Training

Taiwan has the highest density of high-mountain roads in Asia, making it a natural altitude training base for cyclists.

Altitude Training Routes in Taiwan

Sample Wuling Altitude Training Plan (3 Days)

Day 1 (Arrival):

• Easy ride for 1–2 hours (altitude acclimatization)
• No high-intensity training
• Pay attention to hydration (fluid loss is faster at altitude)

Day 2 (Acclimatization):

• Moderate-intensity ride for 2–3 hours (Zone 2–3)
• Monitor heart rate; at altitude, heart rate is typically 10–20 beats higher than at lower elevations
• Descend immediately if headache or nausea occurs

Day 3 (Training):

• Climbing intervals or a medium-to-long distance ride
• Intensity reduced by 15–20% compared to lower-altitude training

The Live High Train Low (LHTL) Strategy

A strategy commonly used by professional cyclists: train at low altitude during the day for high-intensity sessions, and sleep at high altitude at night (to benefit from hypoxic EPO stimulation).

Taiwan application: Stay at Cingjing Farm (1,750 meters), ride daily to Wushe (approximately 900 meters) for high-intensity training, then return to Cingjing to sleep.

Altitude Training Precautions

Altitude Sickness

Symptoms:

• Headache (most common)
• Nausea, vomiting
• Fatigue, dizziness
• Severe cases: pulmonary edema, cerebral edema

Prevention:

• Ascend gradually (no more than 500–600 meters of elevation gain per day)
• Get adequate rest
• Stay hydrated
• Avoid alcohol
• Descend immediately if symptoms appear

Adjusting Training Intensity

During altitude training, the same power output requires greater cardiovascular effort. Recommendations:

• Control intensity by heart rate (rather than power)
• Maintain the same heart rate and accept lower power output
• Avoid full FTP testing at altitude

Other Methods of Hypoxic Training

Cyclists who cannot travel to high mountains may consider:

• Hypoxic tents: Sleep in a nitrogen-enriched tent to simulate altitude conditions; prices range from approximately NT$50,000–150,000
• Altitude training masks: Limited effectiveness and increase training difficulty (not true hypoxia)
• Hypoxic training centers: Some sports science institutions offer hypoxic training equipment

Scientific Research Conclusions

According to multiple studies, the benefits of altitude training for cycling performance:

• 3–4 weeks of altitude training (2,000–3,000 meters)
• Can improve 10km time trial performance by 1–3%
• VO2max improvement of 1–4%
• Benefits vary by individual (genetic factors influence EPO response)

Conclusion

Taiwan’s unique geographical environment makes altitude training more accessible to local cyclists than almost anywhere else in the world. The Hehuan Mountain road and Wuling are world-class altitude training venues, and leveraging this advantage is a key pathway for Taiwanese cyclists to elevate their competitive performance.

Related Reading

• The Scientific Benefits of Altitude Training on Cyclists’ Hemoglobin
• Benefits of High-Altitude Training for Cyclists: Taiwan’s Natural Advantage at Wuling
• The Physiology of High-Altitude Cycling: Red Blood Cell Production and Performance Enhancement
• High-Altitude Running Training: The Effect of Altitude on Red Blood Cell Production