How to Train at Altitude & Why [Podcast with Rico Rogers]

In this podcast and article I discuss altitude training with Rico Rogers – an ex-professional cyclist and now the owner of Box Altitude. This discussion focuses on why an athlete or someone generally interested in health and well-being should use altitude solutions. We deep dive into how you go about implementing altitude exposure in your life and the benefits Rico has seen in both his clients and also from his own personal exposure to altitude.

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5:20 mins: Rico goes into detail about his background in cycling, including how he fell into the sport at the age of 28, almost going pro. A unique story in itself.

9:30 mins: Rico outlines the highest level he got in cycling, including some of his results and achievements while racing overseas.

11:00 mins: Rico talks about how he ended up in altitude training and ultimately getting involved in the technology and running/owning Box Altitude.

13:00 mins: There’s been something on my mind and that’s how to have sex in an altitude tent. I pose the question to Rico and he provides some solutions for this complex conundrum.

16:30 mins: We break down what is training at Altitude. Rico talks about three specific methods and the benefits of each method.

18:35 mins: Outside of improved performance, Rico discusses some other reasons why someone would want to do sleep at altitude. Notably weight loss and general well-being.

19:20 mins: We discuss the Box Altitude solutions. Notably what Rico and his team provide for local athletes and people wanting to gain the benefits of altitude exposure.

20:30 mins: Rico talks about the differences between the mask, a tent, and a complete room at altitude.

22:15 mins: If you are using a tent, Rico outlines the prescribed methodology for gradual exposure into altitude. This includes the discomfort some people face in the initial periods of using altitude. For example, heart rate increasing by 5% + during sleep.

26:30 mins: We discuss why measuring sleep and restlessness in conjunction with your altitude training is important.

31:15 mins: I ask Rico if there’s anywhere in Australia people can go to get the benefits of altitude. This is external to use solutions, such as masks and tenets.

altitude tent set up — Rico says the tent set-ups are like putting together an IKEA piece of furniture. Not overly romantic, but an affordable way to sleep at altitude.

34:00 mins: Rico references multiple studies that have been completed that demonstrate compelling physiological improvements from altitude exposure. On average a 1-8% improvement depending on the person.

37:30 mins: I pose the hypothetical question – So assume I’ve done the altitude training and I’m on the bike in a race, what am I going to feel? Rico gives examples of rolling turns in a breakaway in a crit race and also a road race.

44:30 mins: Working with a number of athletes that use Box Altitude solutions, Rico describes the feedback he receives from athletes and the future of training at altitude within professional sport.

47:45 mins: Rico describes the barriers that can come into play for some people taking up altitude exposure for the first time. We also discuss the recommended dietary requirements for altitude exposure.

53:30 mins: I ask Rico how he’s found only training on the bike for 5 hours a week, yet still racing at an A grade level. Given the altitude benefits, Rico describes how he’s gone with less training while being more efficient off the bike.

Lastly, in this discussion we talk about the increase in human growth hormone from training at altitude. While I’ve been able to read similar reports online I haven’t seen anything compelling that breaks this down. Once I get the information, I’ll link to it here.