I am a road cyclist looking to maximise my performance by using an altitude tent but I can't afford one. Is there any way I can build my own homemade one? If you don't know, an altitude tent is a sealed tent connected to a device which pumps air in that contains a reduced percentage of oxygen to simulate high altitudes. They cost thousands of dollars, and I'm looking for an el' cheapo way to get the benefits.
I am already training very hard and frequently, but am looking for a legal way to get that extra bit of performance. Thanks.
I have used a very simple and inexpensive system of IHT (Intermittent Hypoxia Training) for years and have found it to be very effective. It's based on a study done on Russian cyclists. It involves 2 hours of breathholding exercises. I begin by holding my breath for 1 minute, then breathe normally for 15 seconds. I do this for the first 15 minutes. Then for the next 1 hour and fifteen minutes I shorten the time between breathholds to 10 seconds. For the last half hour I increase the breathholding time to 1 minute and 5 seconds. Depending upon each individuals physiology the times would have to be adjusted, but the objective is not to increase the length of time that you hold your breath, but to shorten the interval in between breaths. This exercise is actually quite physically draining and is best done at night so that one has time to recover before any physical activity. This is also not an exercise that needs to be maintained throughout the season, and definitely not in the week or so before a major race. If you've got a couple of free hours, give it a try. |
