HOW DO I PREPARE FOR RIDING IN HIGH ALTITUDE?

Understanding the effects of altitude

How altitude affects performance and physiology

When you ride at higher elevations—typically above 1,500 meters (5,000 feet)—your body gets less oxygen with every breath. This hypoxic environment limits your aerobic capacity, slows recovery, and increases perceived effort, especially on climbs. VO₂ max can drop by 10–25%, heart rate increases for a given effort, and power output typically declines.

Altitude also affects hydration, as your body loses more fluids through respiration. Appetite may decrease, and sleep can be disrupted, all of which impact your recovery and performance. It’s essential to understand these effects so you can modify your expectations and strategies accordingly.

• Reduced oxygen leads to decreased power output

• Heart rate increases at the same effort

• Dehydration risk is elevated

• Sleep and appetite can be disrupted

• Recovery takes longer between sessions

Once you understand what to expect physiologically, you can train and prepare in a way that mitigates these effects and improves your high-altitude resilience.

Training and acclimatization strategies

How to adapt before and during altitude exposure

The key to high-altitude readiness is acclimatization. Ideally, you should arrive at altitude 10–14 days before your event or ride to allow your body to adjust naturally. If that’s not possible, aim for at least 48–72 hours to give your system time to stabilize. During this period, keep intensity low and focus on hydration and nutrition.

In the weeks leading up to your trip, training adaptations can be made even at sea level. Incorporate low-cadence strength intervals and long aerobic rides to build your aerobic engine. If available, use altitude simulation tools such as hypoxic tents, altitude masks (though their effectiveness is debated), or training trips to nearby mountains.

Also, increase your iron intake under supervision. Iron is essential for red blood cell production, which becomes even more critical at altitude. Consult a doctor before supplementing to avoid excess intake.

• Arrive early: 10–14 days for full acclimatization

• Keep initial workouts easy and short

• Simulate climbs and aerobic efforts at sea level

• Use altitude simulation tools if available

• Monitor and boost iron levels responsibly

By gradually exposing your body to altitude stress and focusing on foundational fitness, you can arrive well-prepared and minimize negative performance impacts.

Fueling, pacing, and ride-day tactics

How to ride strong when the air gets thin

Once at altitude, success hinges on managing your effort and fueling smartly. Start with pacing: go easier than usual, especially on the first few days. Because your heart rate is higher for any given effort, use perceived exertion and power zones to avoid redlining. Stick to your base watts or even slightly below during climbs.

Nutrition is more important than ever. Carbohydrates are your body’s preferred fuel at altitude, as fat oxidation becomes less efficient. Aim for 60–90 grams of carbs per hour on long rides, and eat even if you’re not hungry. Hydrate constantly, and consider adding electrolytes due to increased fluid loss via respiration.

On ride day, dress in layers—weather changes fast at high altitudes. Warm up thoroughly, avoid early surges, and take time to recover on descents. Mentally, expect to feel “off”—foggy thinking, labored breathing, and heavy legs are normal. Stay calm and keep moving steadily.

• Ride at lower intensity than usual

• Fuel with 60–90g carbs per hour

• Stay hydrated and add electrolytes

• Use perceived exertion over heart rate

• Pace climbs patiently and avoid red zones

Altitude riding is as much about mental resilience and pacing as it is about fitness. Prepare well, listen to your body, and you'll thrive even above the clouds.