Did you know, at 14,000 ft the air has 43% less oxygen than at sea level!?
So how do we train for Altitude?
Here’s a few tips:
1. Gradual Acclimatization: it's crucial to gradually acclimatize your body to the reduced oxygen levels. Start by training at moderate altitudes and gradually increase the elevation over time. This allows your body to adapt and build red blood cells, which carry oxygen more efficiently. Rapidly ascending to extreme altitudes increases the risk of altitude sickness.
2. You burn more energy at high altitudes. The exact increase in energy expenditure can vary depending on factors such as altitude, individual fitness level, exercise intensity, and duration. However, several studies have found that the increased energy expenditure at high altitudes can range from 10% to 30% higher compared to sea level. Bring plenty of snacks. Hydrate adequately before, during, and after exercise to counteract the dryness at elevation. Did we mention bringing PLENTY of snacks?
3. Optimal Recovery at Lower Altitudes: While high-altitude training can offer significant benefits for endurance sports, recovery at lower altitudes is optimal. When you descend to lower elevations, the increased oxygen availability allows for more efficient recovery and replenishment of energy stores. Take advantage of lower altitudes for rest days or active recovery sessions to promote muscle repair, reduce fatigue, and maximize your overall training effectiveness.
Remember, exercising at altitude can have different effects on different people, and it's essential to listen to your body. If you experience symptoms like dizziness, nausea, or shortness of breath, descend to a lower elevation. Talking with a Boundless Coach experienced in altitude training can provide personalized guidance and support throughout your training.
Oh, beware of the incredible views up there. The scenery will make you want to stay up at altitude for an extremely long time!
Reach out to us, and schedule a Consultation to answer those questions. We want you to succeed at your next altitude race!
