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BWR Asheville winner Sof\xeda Gomez Villafa\xf1e joins Coach Chad and Jonathan for a deep dive on elevation training, when to train high, when to train low, using elevation tents and more.

Tune in now and get faster!
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TOPICS COVERED IN THIS EPISODE

- Sofia\u2019s BWR Ashville experience 5:49
- How do the fitness requirements differ between gravel and XCO 9:53
- Cape Epic update and the physical toll of stage racing 12:59
- Altitude training deep dive 27:14
- Should you train at a high altitude? 1:24:58
- How to time altitude training 1:28:54
- Nutrition for long events 1:50:54
- What bike is the best all-around off-road bike 1:53:12
- Live questions and answers 1:57:48

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STUDIES MENTIONED IN THIS EPISODE
Exercise-induced arterial hypoxemia. Dempsey, Wagner 1999:\xa0https://bit.ly/3gWGlzq\xa033:03
Ventilation, oxidative stress, and nitric oxide in hypobaric versus normobaric hypoxia. Faiss et al 2013:\xa0https://bit.ly/3yAjLlX\xa038:27
Effect of hypoxic dose on physiological responses and sea-level performance. Wilber et al 2007:\xa0https://bit.ly/2VedcrQ\xa047:10
Effects of incomplete pulmonary gas exchange on VO2 max. Powers et al 1985:\xa0https://bit.ly/3BEmMDF\xa051:30
Hyperoxic training increases work capacity after maximal training at moderate altitude. Chick et al 1993:\xa0https://bit.ly/38B9rjm\xa052:22
Erythrocytes retain hypoxic adenosine response for faster acclimatization upon re-ascent. Song et al 2017:\xa0https://bit.ly/3zFgMu5\xa056:51
Contemporary Periodization of Altitude Training for Elite Endurance Athletes Mujika et al 2019:\xa0https://bit.ly/38xieCO\xa01:12:04
Application of Live Low-Train High for Enhancing Normoxic Exercise Performance in Team Sport Athletes. Mclean et al 2014:\xa0\xa0https://bit.ly/3zMkr9y\xa01:25:36

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