Triathletes have a unique set of demands compared to people in other sports, particularly in the case of cardio. Each of the three disciplines challenges the cardiovascular system in different ways, and as a result, having an overall higher level of oxygen in the blood is necessary for success. This article will teach you how to increase blood oxygen levels with efficiency and ease.

Oxygen is our most vital nutrient. Lack of it for even a few minutes leaves us open to tissue damage in the brain, and anything more could mean the end of life entirely! Not to start on a grim note, but those are just the facts. So let us steer away from mortality and direct ourselves towards the world of health and performance. First, how does the body take in and use oxygen?

How Does the Body Use Oxygen?

Everything starts with the breath. Your diaphragm contracts, flattening out and pulling oxygen-rich air into the expanding lungs. Tiny air sacs, called alveoli, diffuse the oxygen and help it absorb into the bloodstream. Deep diaphragmatic breaths make this process more optimal as opposed to breathing shallowly with the neck and chest.

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From here, oxygen binds to hemoglobin, which is a protein in your red blood cells, allowing it to be circulated throughout the body. In our case as triathletes, we are interested in its delivery to our working muscles as we exercise, and its ability to remove waste products. A well-developed cardiovascular system (i.e. a strong heart) makes this circulation more efficient.

Once inside the muscle cells, oxygen binds with glucose (sugar) or fatty acids to produce adenosine triphosphate (ATP). ATP is our prime source of energy and essential for several processes, including muscle contractions, endurance, and overall athletic performance. We need a constant supply of oxygen and sustained production of ATP to swim, bike, and run optimally.

This process, which is much more complicated than we are detailing here, also produces waste in the form of carbon dioxide. Carbon dioxide is transported back to our lungs to be exhaled out of the system. This maintains a stable internal environment and allows for continuous oxygen uptake and utilization for the athlete.

Why Are Oxygen Levels Important for Triathletes?

Triathlon is long-form cardiovascular and muscular endurance-type exercise. It is not a strength or power sport where we need maximum effort in a short amount of time. It is sustained effort over sometimes hours and hours of relatively lower-intensity activity. This makes the need for high oxygen levels in the blood extremely important for people in our sport.

Each sport also involves different body positions and restrictions when it comes to breathing. The water places tremendous constraints on our oxygen intake while we are swimming, for example. Athletes have to time their breathing patterns to optimize their breath while at the same time minimizing drag and maintaining proper decision. No small task.

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The bike, especially in the aero position, puts a huge amount of strain on various parts of the body, specifically the lower back and neck. Being in a crunched up position doesn’t make deep, diaphragmatic breathing the easiest thing to do. Many triathletes, resultantly, overwork their necks by resorting to shallower and faster breaths into the chest.

Running has the most potential for impact on the body, and is also always the last event of the race. So not only are you most fatigued at this point in time, you are about to subject your body to the most force. These can all have major effects on oxygen utilization, and we can only hope in such moments that we are trained enough to meet the demands of the final leg.

So while each vertical of a triathlon challenges us in different ways, the need for efficient transport and high levels of oxygen in the blood is paramount to the success of our training and positive outcomes on race day. Let’s take a look at some ways to increase blood oxygen level for the triathlete, no matter their skill or experience level.

How to Increase Blood Oxygen Levels

Proper Breathing Techniques

You may have noticed throughout the article an emphasis on breathing. We have to get that oxygen into our blood somehow! Learning to breathe deep into the belly as opposed to the chest and neck instantly increases the amount of oxygen in your body. Practice expanding the belly out and to the sides to maximize the stretch and capacity with every breath.

High-Altitude Training

Altitude training stimulates the production of red blood cells, facilitating better transportation of oxygen. One of the reasons Kenyan runners are so dominant in endurance sport, for example, is that they often hail from a high altitude region; average Kenyans have been recorded with incredibly high VO2 maxes. Training at altitude leaves you no choice but to improve.

Build a Large Aerobic Base

A pyramid is only as tall as its base, and in triathlon we need a huge base. This means low-intensity, long-form practice in each of the three disciplines. Consistent accumulation of volume; the body needs to be able to perform in massive quantities (depending on the length of triathlons you’re doing) at the lower intensities to really be able to push at the higher intensities.

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Hydration & Nutrition

When you are dehydrated, your blood volume decreases and the ability to deliver oxygen to working muscles goes down. Nutritionally, iron is a massive component of hemoglobin, and important for its production. Lean meats and dark leafy greens are foods that are high in iron, and also just good options for maintaining muscle mass and lowering body fat percentages.

Rest & Recovery

Making sure you are properly rested in between training sessions is of the utmost importance for any performance goal you want to achieve. Stressing your body too much without allowing it to adapt to the training stimulus only wears you down and increases the likelihood that you’re going to get hurt. If you’re on the couch injured, your performance is anything but optimized!

Take a Dynamic Approach

Increasing your blood oxygen levels for triathlon takes a multifaceted approach. These tips are easy to talk about but hard to implement. Having a partner in your training can help with motivation, adherence, and consistency. Following a strength, conditioning, and mobility program like the ones we offer here at Dynamic Triathlete will be a welcome complement to your regular triathlon training. It helps reduce the risk of injury by correcting imbalances and making your tissue more resilient. Try out our programming today risk-free and start reaping the benefits of professional programming!

Written by Eric Lister – Certified Personal Trainer & Corrective Exercise Specialist