Altitude & Physiology
What happens to the atmospheric pressure as altitude increases - does it go up or down?
Down.
Name one strategy to prevent fuel from freezing during training.
Keep fuel close to body heat, use chews/liquid carbs, choose cold-resistant gels...
Why does exhaled air look like steam in cold temperatures?
Warm, moist air from lungs condenses in cold air
What is the role of iron in red blood cell production?
Iron helps to make hemoglobin, the protein in RBCs that allows O2 to attach in the lungs and be transported around the body.
How soon after training should athletes aim to start refueling for optimal recovery?
Within 60 minutes.
Name one reason athletes feel more fatigued at altitude the first few days.
Less oxygen = higher HR + faster RR = more fatigue
Why is it harder to stay hydrated in cold, dry air?
Dry air + fast breathing = increased respiratory water loss
True or false - you can lose up to 1L of water overnight through breathing.
True - you could actually be losing up to 3 cups/hr via breathing, sweat and urine overnight!
What are the two types of dietary iron, and name an example of each.
Heme (from animal sources) and non-heme (from plant sources)
What metric can signal that an athlete may not be fully recovered?
Elevated resting heart rate compared to baseline
What macronutrient does your body rely on more at altitude?
Carbs! We produce more ATP (energy) per molecule of O2 from carbs = preferred source
True or false: glycogen depletes faster during interval training in cold conditions.
True
What simple method can athletes use each morning to assess hydration?
Morning urine colour check
True or false: coffee and tea can block iron absorption if taken with meals.
True - same with calcium!
What is one thing an athlete should avoid before a race to reduce stomach discomfort?
Eating high-fat, high-fibre or unfamiliar foods.
Why does each breath deliver less oxygen at 1700m than at sea level?
Lower air pressure = fewer O2 molecules per breath
What are the three components of a recovery snack/meal?
Carbs, protein, fluid (Refuel, Rebuild, Rehydrate)
What happens to heart rate when dehydrated?
It increases. Less fluid in the body = lower blood volume = decreased BP and thicker blood.
What is the best time of day to take an iron supplement?
Morning (before training) or within 60-minutes of morning training.
What is one reason an athlete might feel "flat" on race day, even with good fueling?
Accumulated fatigue, poor sleep, under-hydration, low iron, inadequate recovery between sessions
What hormone increases to stimulate red blood cell production?
Erythropoietin (EPO) - made in the kidneys
Name one sign an athlete may be low on energy availability.
Fatigue, irritability, mood changes, low appetite, poor recovery...
What is "altitude diuresis"?
Increased urine production shortly after arriving at altitude.
What nutrient boost iron absorption when eaten together?
Vitamin C
Why is having a consistent pre-race routine beneficial for performance under stress?
Reduced cognitive load, lowers anxiety, improved focus, primes the body with predictable physiological cues.