Effective elevation: how to prepare for high altitude

One of the most frequent questions I am asked as a runner moonlighting as a researcher in high altitude exercise physiology, is how to train for a race at altitude while living close to sea level. Imagine you live in London and found yourself winning a place at the CCC. After your initial excitement, you panic realizing you only have one week of annual leave remaining and cannot spend much time getting yourself acclimatized to the higher altitude trails of Chamonix. Are you doomed to fail? Certainly not!
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There are some intricate changes that happen in the body to adapt to the changing partial pressure of oxygen at altitudes greater than 1800m. Within 24 hours of arrival at altitude, you can expect a faster heart rate and breathing rate, increased urination, a decrease in VO2 max, and increased EPO production (yep, EPO- which gained a lot of attention thanks to a certain cyclist!).
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These complex interactions may help in explaining the symptoms that may arise from exposure to altitudes above 2000m- such as orthostatic hypotension, hypertension, headache, and acute mountain sickness (AMS). 75% of people will experience some form of AMS within 24-72 hours of ascent to altitude over 1800m. So how can you get ready for this adventure?

4-8 Weeks before race

• Get some practice. If you live at sea-level, I would recommend spending time in nearby mountains, to try and experience similar trails and, if possible, higher altitudes prior to the race. Even though acclimatization is not “stored up”, it will give you a chance to learn how your body responds to altitude.
• Train for the terrain. The CCC course is a challenging one with plenty of elevation gain and loss, and some of the course taking place higher than 2500m. No amount of acclimatizing will make up for poor training. The fitter you are, the better your body can adapt.
• Rest and prepare. Since typical AMS symptoms don’t typically kick in until 24-48 hours upon exposure to altitude, you could potentially avoid performance detriments by arriving as close to your race start as possible. If you do decide to arrive a few days early, remember that you might not feel so well those first 72 hours and will need more rest than normal.
• Take it easy. After arrival in Chamonix, plan to rest more than you typically would, and be sure to hydrate often. Remember your kidneys are also working overtime at higher elevations so that your blood can work its magic. The best you can do is support your body.​

• Eat, drink, and be (not too) merry. Pay careful attention to your nutrition and hydration in the week leading up to your race. Drink more water than you usually need, but don’t overdo it. Limit your alcohol and caffeine intake as these can also be dehydrating.
• Beware of AMS. Learn about the symptoms of AMS and how to care for yourself if you develop any symptoms.

• Scope it out. After the first 72 hours, some light running and hiking on the actual course will be a great preparation, both physically and mentally.
• Be like Popeye. Consider increasing your iron intake, especially if you know you have issues with iron storage. Altitude increases the body’s need for iron to support the increase in EPO and an iron supplement can help.

Chantelle has a Bachelor of Science degree and is currently pursuing a Master of Science in High Altitude Exercise Physiology.
Lover of mountains and all things outdoors.