Renato's posts to Malmo

bump

HAven't received it yet. I'll post it as soon as I get it.

I heard that malmo is planning a comeback. he might hold onto the Renato info for a few days in order to get that extra edge.

hey its a jungle out there

Malmo still no info from rento

Got it today. I'll post when I get a chance.

anyway you could e-mail it to me md_trackcoach@yahoo.com

Here's the deal: what Renato sent was Word documents that he used as slides in presentation regarding altitude training. Most of them are in table form, so what needs to be done is convert them to HTML then have one of you HTML wizards post them in a thread, then LOCK the thread to keep the freakin morons form destroying it.

Then use the data links for Renato's discussion.

How about converting them all to a PDF file.

Then it could be posted and/or sent much more easily.

Here's a start. Remember these are slides that are meant to be used in discussion in a seminar.

interesting, there are definatly some correlations in there

stay at altitude seems to be most effective if the stay at sea level is similiar..

anyone else see this?

I see a few things of interest from the tabled data.

1)Values prior to going to altitude (elevation) were normal.

2)Values after exposure to altitude were higher, especially after about 14 days, 17 being better, but not signicantly so.

3)Values dropped for caucasions rapidly and not for Africans upon return to sea level.

4) 1500m performance(s) improved to the same degree as 5k-10k performances (as a relative percentage of original performance times). So, can we assume that the improvements were generalized?

Can we consider the improved racing performances not fully explained by just blood parameters? There may be other reasons for the improved performance of athletes, especially after 14 days or more.

Was there anearobic improvement due to altitude training that was not accounted for via testing? Was there an increase local muscle endurance, as opposed to peripheral capacity due to training at altitude?

Based on knowledge of blood maturation, 21 days after leaving higher elevations would be about the time one could expect peak performance (if blood chemistry is the key factor for performance improvements).

What would happen if performance testing (running in a races) were randomized such that athletes were tested at 7 days, 14 day, 21 days, and 28 days post altitude exposure.

interesting,very low hematocrit and hemoglobin levels. around 12 for HG and 40 for HT is below average,proof that there is no systematic EPO(or a similar drug) use.

this thread is getting too technical for the layman, help us understand please.

Whoa, Tinman, you're the kid sitting in the front row answering the questions before class has started. Slow down. You don't have all of the slides yet. Secondly, on which slide do you see "Values prior to going to altitude (elevation) were normal?" I have all of the originals and can't find it.

Malmo/Renato,

what if you were born at high altitude and then later on you move to a sea level. will your system work the other way around or will it get used to the new system

Altitude is a means of training, not a secret. Every type of training must stimulate your body in different directions, in order to provoke a reaction called "overcompensation". So, altitude itself is a stimula for people leaving at sea level, as you go in a situation more difficult than previously for the hypossia that you find (more or less depending not only on altitude, but on other factors).

Working in more difficult conditions, you become able to improve in taking off O2 from the air, and in using it with more attention.

When you go to altitude, you have to reduce a little the intensity of your run, expecially during the first days. In any case, also after a more long period you never can be able to run at the same speed of sea level, having at your disposal less O2.

For athletes born and living at sea level, that one is the normal situation. So, in order to change something because every type of adaptation is a negative thing for your body (reducing stimula), you can improve going to sea level, but of course changing your training method.

Training at sea level is easier, as I have more O2 ?

I change my training, increasing volume, speed and reducing recoveries.

So, we can say that ALTITUDE IS A SUPPORT FOR TRAINING, but TRAINING IS WHAT CAN CHANGE OUR BODY.

Altitude is a means of training, like speed, endurance, volume, long run, recovery.

We must mix all these components, for building TRAINING.

If I want to improve my aerobic base, I can use altitude, running good volume not very fast, with some long interval after one week, but I've to open recovery time reducing speed, because our engine is stimulated very hard by the lack of O2.

If I want to improve my lactic endurance, I cannot use altitude, as the focus in training is to increase speed with short intervals and short recoveries, and in altitude you need longer time for eliminating lactate and for coming back to the level of AnT.

So, talking about Kenyans, I and Gianni Ghidini use very short recovery time only at sea level, while in Kenya we prefer to work for debveloping aerobic power and short speed.

Normally, Kenyans don't give very much importance at the recovery time. This is a mistake, and every time I was able to teach them that recovery was an important part of training (not only the speed of tests), they had very big improvements.

Other differences are when you go from altitude to sea level. For a white athlete living at sea level, is normally a big mistake to compete during the first week after going back to sea level from altitude, because this is the worst period for competing. During the first week (expecially from the 3rd to the 6th day) our body and our nervous system have a phase of rejection that doesn't permit a good performance. Instead, there are very good results competing during the first 2 days after altitude.

About African athletes, instead, there are no problems. They always can compete well, depending this only on their shape and their training, but not on the difference between altitude and sea level.

So, the technical management of training has to change according to the situation, and the answers are individual and of sure different between white and african runners.

Are there any more posts from Renato?

Wow! I did a race at low elevation this past summer one week after leaving high elevation (which I had been training at all summer) and absolutely tanked it. Haven't been able to identify ANYTHING that could have been the reason, and it's been driving me nuts ever since. Now I at least have a suspect to put on that list. THANKS REN.

Hey Renato!

Can you turn a guy like Marius Bakken (13:09) to a sub-13 performance in one year?