Prepping For Altitude: Get High, They Said….
It’ll Be Fun, they said….
Pack on the vert with caution, friends.
When I hiked Bierstadt, my first 14er, I was coming off an entire summer of leading backpacking trips across the continental U.S., which included trekking up a variety of passes and summitting multiple 13ers.
You could say I was in peak altitude shape (pun intended).
But that summit wasn’t the easiest thing I’ve done, despite being conditioned. Even the most experienced hiker gets this - the moment you cross that line above sea level when all hell breaks loose. Headache, blurry vision, increased heart rate, fatigued legs, maybe some nausea, etc.
That moment when the REAL party starts.
No matter how exceptional your aerobic base is, once you hit a certain elevation, the main restriction to speed is that it gets harder to breathe. Altitudes above 10,000 feet pose unique challenges, mostly due to decreased oxygen availability. When you’re training to compete or endure at high levels, such as for the Leadville races, run-to-summits, or just to hike up something big, it’s important to know what to expect.
Expect it to feel like you’re breathing through a straw.
At elevations above 10k, the body responds with increased respiratory effort but still experiences reduced oxygen intake, affecting aerobic capacity and leading to faster fatigue during endurance activities. Or, in less science terms, there is less oxygen in the air which means you have to breathe more to get that oxygen to your muscles.
Your muscles rely on this oxygen for energy conversion, so when there is less of it, fatigue hits sooner and harder.
The more you can expose your body to high altitude training, the more easily it will adapt to handle bouts of effort with less oxygen. You gain efficiency.
Can’t breathe? Dope. Blame it on the altitude.
Dehydration headache? Awesome. Also blame it on the altitude.
High altitudes contribute to dehydration and electrolyte imbalances. How? Due to increased respiratory water loss and more frequent urination. AKA: kidneys go into panic mode because your body is lacking oxygen, so you need to pee more because the pH balance in your body has shifted. At the same time, your breathing rate increases so you're exhaling more often, which causes water loss through your breath. Hydrate or die-drate.
Wow, I’m really making running up high sound super appealing.
Trust me, it’s possible to excel in these environments and avoid the symptoms of high altitude. You just have to know when to prioritize gradual acclimatization and how to fuel your body. Give your body the tools and time to adapt and you will be absolutely stunned by the results.
But, as a side note for those first couple miles up high - they’re almost always going to feel like a high heart-rate slog. You’ll soon discover that the views make even the sloggiest of slogs worth it.
Here’s what I do when I know I’m going to get high -
Hydrate A LOT the day before and hours leading up to the actual event. Drink about an extra liter than you normally would, making sure to add electrolytes. Bring electrolytes with you and a water filter (I’ve made the mistake of forgetting water in the car on a couple summits. I almost died. Don’t be me.).
Consume quick-digesting carbs and some protein before and during the event. Bonking due to low energy is the last thing you want, so for the love of all things bright and beautiful, BRING SNACKS AND EAT THEM. Hiking uphill at altitude is hard enough. My personal favorites are applesauce packets, Muir Gels, EPIC Snack Sticks, and Honeystinger Waffles.
Focus on your breath. As soon as my heart rate skyrockets and the fatigue in my legs hits, I think about inhaling through my nose and exhaling through my mouth while feeling my diaphragm move. Most of this is just to take my mind off the hurt and bring awareness to my body, while also ensuring I’m getting oxygen to my working muscles. I also tend to count my steps if the sufferfest is in full swing.
Pause, take in the views, and carry on the freaking dope adventure. Take a break, remember why you’re out there, that the pain is temporary, and that you have a choice whether or not to continue. It’s up to you.
So listen to your body, be smart, and get out there and crush it (and let me know if you do anything dope).
