New Heights

I recently undertook a long high-altitude event, going from a home altitude of 435 feet to an even altitude that varied between 4,500 feet and 7,630 feet. I gave myself 3 days to adjust to the new altitude pre-event. It wasn't enough, and I learned a lot about athletics at altitude.

Altitude is a pernicious challenge for those of us who live nearer to sea level than to mountaintops. The world looks the same -- same sunshine, clouds, people, trees, cars, and dogs. If the air is cold, you feel it. But it's not as if going to an elevation of 6,000 feet tells you how to respond. In fact, the world can be deceptively similar to the one you usually inhabit, while at the same time being dangerously different.

Adjusting to altitude takes a long time, a lot longer than most recreational riders have in their calendars. Finding two weeks to spend pre-event just preparing to ride at altitude is unimaginable for those of us with families, careers, and other demands on our scant vacation time. Some know-it-alls claim that, barring a 2-week adjustment period, your only choice is to arrive the day of the event, and ride the event. I don't buy that advice. Mostly, that's the day you feel the most wiped-out.

In addition to thinner air, another atmospheric trait correlates strongly with altitude -- dry air. Not only is the air thinner (less oxygenated), it is less humid. This increases evaporation rates from skin and lungs and nose, meaning that riders feel less sweaty while simultaneously perspiring more (and losing more water as they breathe). Compounding the dehydration cycle like this makes it nearly impossible to stay hydrated during a long event.

So, your body is fighting for oxygen and water simultaneously. What a great situation! No wonder muscle cramps, dehydration, and labored breathing are the hallmarks of events at altitude.

Also, there are suggestions in the medical literature that the better your condition, the more susceptible you are. In addition, the more often you go between high and low altitudes, the more likely you are to adjust badly, as if your body's ability to adjust degrades with repetition. I think these are likely both correct.

So the next time you think about a new far-away ride, think not only of the distance across the map, consider the heights you'll be scaling. There is likely no perfect way to deal with it, but knowing that you will hurt more, struggle more, ride more slowly, and need more all along the way will help set expectations, and help you complete the work you've set out for yourself.