In this episode of the Critical Oxygen Podcast, I am joined again by Dave Schell for another episode of Fast Physiology. In this episode we discuss how to maximize performance and race in high altitude environments. We explore the effects of altitude on performance, individual variability in altitude response, and the reduction in maximal sustainable effort. We also discuss the duration of adaptation to altitude, the adjustment period at altitude, and marginal gains from altitude training. Practical approaches to altitude training, including intermittent exposure and the live high, train low method, are explored. We emphasize the importance of respecting altitude but not fearing it and provide race strategies for altitude. TAKEAWAYS 1) Altitude reduces oxygen availability, leading to a decrease in maximal sustainable effort and reductions to aerobic capacity. 2) Individuals vary in their response to altitude, with some being more sensitive to it than others. 3) Altitude training can result in marginal gains in performance, but the cost and time commitment may not be worth it for everyone. 4) Practical approaches to altitude training include spending time at altitude before a race and managing hydration and carbohydrate intake. 5) Race strategies for altitude include starting conservatively, using internal variables like heart rate, and trusting your fitness and training.Enjoying these podcasts, subscribe to get notified when new episodes are released. If you have a question or topic you want us to address, leave a comment! Follow Phil on Instagram - https://www.instagram.com/criticalo2 Follow Dave on Instagram - https://www.instagram.com/kaizenendurance/ Interested in Gravel or Mountain Bike Coach? Head to Dave's website - https://www.kaizenendurance.coach/ CHAPTERS 00:00 Introduction 01:03 Why Discuss Altitude 04:20 Individual Variability in Altitude Response 05:17 Reduction in Max Sustainable Effort 06:15 Altitude's Impact on Physiology 07:14 Preparing for Altitude 08:13 Using Heart Rate as a Tool 09:09 Avoiding Going Too Hard 10:36 Duration of Adaptation to Altitude 11:31 Adjustment Period at Altitude 12:53 Maximal Hemoglobin Stimulation 14:18 Marginal Gains from Altitude Training 15:12 Practical Approaches to Altitude Training 18:35 Live High, Train Low 19:33 Altitude Tents and Dose-Dependent Exposure 20:28 Managing Altitude Before a Race 21:57 Respecting Altitude but Not Fearing It 22:52 Race Strategies for Altitude 23:47 Conclusion