Sandbakk Øyvind, Solli Guro Strøm, Talsnes Rune Kjøsen, Holmberg Hans-Christer
Department of Neuromedicine and Movement Science, Centre for Elite Sports Research, Norwegian University of Science and Technology, Trondheim, Norway.
Department of Sports Science and Physical Education, Nord University, Bodø, Norway.
J Sci Sport Exerc. 2021;3(3):257-269. doi: 10.1007/s42978-021-00113-5. Epub 2021 May 10.
At the 2022 Winter Olympics in Beijing, the XC skiing, biathlon and nordic combined events will be held at altitudes of ~ 1700 m above sea level, possibly in cold environmental conditions and while requiring adjustment to several time zones. However, the ongoing COVID-19 pandemic may lead to sub-optimal preparations. The current commentary provides the following evidence-based recommendations for the Olympic preparations: make sure to have extensive experience of training (> 60 days annually) and competition at or above the altitude of competition (~ 1700 m), to optimize and individualize your strategies for acclimatization and competition. In preparing for the Olympics, 10-14 days at ~ 1700 m seems to optimize performance at this altitude effectively. An alternative strategy involves two-three weeks of training at > 2000 m, followed by 7-10 days of tapering off at ~ 1700 m. During each of the last 3 or 4 days prior to departure, shift your sleeping and eating schedule by 0.5-1 h towards the time zone in Beijing. In addition, we recommend that you arrive in Beijing one day earlier for each hour change in time zone, followed by appropriate timing of exposure to daylight, meals, social contacts, and naps, in combination with a gradual increase in training load. Optimize your own individual procedures for warming-up, as well as for maintaining body temperature during the period between the warm-up and competition, effective treatment of asthma (if necessary) and pacing at ~ 1700 m with cold ambient temperatures. Although we hope that these recommendations will be helpful in preparing for the Beijing Olympics in 2022, there is a clear need for more solid evidence gained through new sophisticated experiments and observational studies.
在2022年北京冬奥会中，越野滑雪、冬季两项和北欧两项赛事将在海拔约1700米的高度举行，可能会处于寒冷的环境条件下，同时需要适应多个时区。然而，当前的新冠疫情可能导致准备工作不够理想。本评论为奥运会筹备工作提供了以下基于证据的建议：确保有在比赛海拔高度（约1700米）及以上进行大量训练（每年>60天）和比赛的经验，以优化并个性化你的适应环境和比赛策略。为奥运会做准备时，在约1700米的高度训练10 - 14天似乎能有效优化该海拔高度下的表现。另一种策略是在>2000米的高度训练两到三周，然后在约1700米的高度进行7 - 10天的减量训练。在出发前的最后3或4天里，每天将你的睡眠和饮食时间表提前0.5 - 1小时，向北京时间靠拢。此外，我们建议每相差一个时区，就提前一天抵达北京，随后合理安排日照、用餐、社交接触和小睡时间，并逐渐增加训练负荷。优化你自己的热身程序，以及在热身和比赛期间保持体温的方法，有效治疗哮喘（如有必要），并在约1700米的寒冷环境温度下合理安排比赛节奏。尽管我们希望这些建议对筹备2022年北京冬奥会有所帮助，但显然需要通过新的精密实验和观察性研究获得更确凿的证据。
