In this second article, Dave Mycroft examines the results of his time spent at the new acclimatisation training centre in Manchester...

Dave Mycroft (right) ready for action after his hypoxia training!

Over a period of 3 weeks we put the training to the test, completing the 15 day programme (you get weekends off for the body to recover), and applied both subjective and objective judgement of the benefits. Prior to training a regular, daily, exercise bike training session was established, with maximum heart rate and recovery times both recorded. In addition a series of tests were arranged to measure VO2max, maximum aerobic power, and lactate levels.

Subjectively we compared the effects of the hypoxia with those experienced in the Alps and on Aconcagua (just under 7000m). A second daily exercise session was also used to measure just how far it was possible to cycle on full settings at a constant speed before becoming exhausted.

Subjective comparisons

Week 1:

The training starts at a simulated 4500m - way up on Mt Blanc

Week 1 commenced with oxygen levels set at 12%, or the equivalent of 4500m in altitude. Initially it was necessary to remove the mask on a regular basis during the 5 minute cycles, and take 6-8 deep breaths before sats levels returned to normal. Over the period of the next few days, even though the oxygen concentration decreased to 11% (5200m) the frequency and duration of mask removals also decreased. By the end of day 5 the minimum sats level was down to 86%, but mask removals were down to 1 or 2 per hour, and recovery was made with 3-4 deep breaths.

From day 1 some of the normal effects of being at altitude became apparent, with a headache starting within two or three 5 minute sessions. Breathing was difficult at first, and harder when trying to carry out even a simple process such as reading a newspaper. By the end of week 1 the feeling was, subjectively, close to that of having spent  two or three days in the Alps around the 4000m mark. There was little noticeable improvement in the maximum duration cycle test at full setting, and little feeling of increased energy or endurance levels.

Week 2:

Week 2 sees you atop Kilimanjaro - albeit virtually

Week 2 saw an immediate drop to 10% saturation levels – the equivalent of being on top of Kilimanjaro at 5800m. Minimum sats levels decreased over the week from 86% to 82%, but by this time it was rare to drop this low as the benefits were starting to take effect. By day 8 there was no longer any need to take the mask off due to decreased sats levels, and the headaches of week 1 were gone with just a faint tingling sensation around the temple and eyes. By this stage there was a noticeable feeling of being ‘fitter’ at sea level, and this was reflected in increased duration on the maximum duration cycle test.

Week 3:

Week 3 "feels like being high on Aconcagua"

Week 3 started straight off at 10% oxygen, or the equivalent of 6600m. This was the point where historically most clients, from Kilimanjaro trekkers to Premier League footballers had struggled. The drop to 9% is immediately noticeable as breathing becomes more difficult. For some reason we found that despite this drop the minimum sats never dropped below 90%, despite the allowable levels decreasing over the week from 80% to 78%.

Headaches were now absent, and there was a much greater feeling of increased energy and endurance levels. Subjectively it felt very similar to being high on Aconcagua whilst wearing the mask, but once removed it was similar to having returned to sea level after a long period at altitude. Breathing seemed easier, exercise less exhausting, and there seemed to be a general feeling of well being. By the end of the week there were remarkable improvements in the maximum duration cycle test.

Objective testing

Rather than rely purely on subjective feelings of benefit we decided to take a variety of readings. As the prime benefits for trekkers and mountaineers would be increased endurance, aerobic capacity and a decrease in fatigue a range of tests were used, with comparisons being made with a triathlete undergoing the same programme. Although not done under strict scientific controls, these tests were sufficient to see marked improvements.

Exercise bike training results:

These results show a regular decrease in pulse rate and corresponding decrease in recovery times throughout the period. Equally important is the maximum endurance test, though this was subjective to the extent that it may have been possible to make a few more cycles before complete collapse, but the overall picture from these figures reflects a noticeable increase in endurance.

The tests of maximum aerobic power, VO2max and lactate levels were done in cooperation with www.theendurancecoach.com and comparing figures from a triathlete taking the same course. Both maximum aerobic power and VO2max provide useful indications of the body’s ability to take in, transport and process oxygen, and essentially the higher these figures are the better a human can cope with the oxygen reduction experienced at altitude. High lactate levels are an indication of the level of fatigue, and are primarily responsible for cramp through exhaustion.

Triathlete aerobic and lactate levels (average):

Trekker/mountaineer levels (average):

Conclusions and implications

Both the subjective and objective tests show marked improvement in performance and endurance at sea level. The increased maximum aerobic power and VO2max should have a pronounced impact on the ability to cope with altitude whilst the benefits are still being felt. Studies have shown that the full effects of training take effect up to 10 days after the completion of the course.

The implications of these results for trekkers would appear to mean an increased chance of success on high altitude objectives such as Kilimanjaro. In practice, 16 of 18 people using the programme and going on to attempt Kilimanjaro have succeeded in reaching Uhuru Point – a big increase over the usual percentages. For a ‘once in a lifetime’ attempt on a trekking peak the price of £350 may be seen as an investment to increase the chances of success.

For mountaineers this training appears to offer an option of reducing walk-in time, and associated costs, either by walking further and higher per day or potentially even flying in to a higher starting altitude. For those attempting multiple summits in a single season, carrying acclimatisation from mountain to mountain with them, this training could provide a short cut to the initial acclimatisation process on the first mountain. At £350 a course, it doesn’t come cheap, but when you compare this cost to that of porters, food and general expenses on a long walk-in, the price difference diminishes.

---

See Part 1 of this article here

Find out about IO, who run the centre, here