Planning long-distance hike to include high altitudes; need exercising tips to get into climbing shape. help?.

Question

experienced long-distance hiker; ignorant in training for high altitudes. seeking exercise program and advice on effects of high-altitude challenges, such as appetite, moods, and endurance.
i am physically-fit for flat land activities. i walk, jog, and bike long distances, and am healthy.

Answer 1

swimming will probably help you build your air. i live at a high altitude and besides swimming, you just got to start higher. do short easy hikes a few days after you've been at altitude and work up from there. also drink LOTS of water. along with no air it's drier up here and dehydration is the #1 way to get altitude sick fastest. also, your body will tell you you're hungry before thirsty. STAY HYDRATED then eat. most people get headaches and nausea. you will find you eat more, but the workout is harder so drink first. keep proteins on hand: nuts, dried fruit, protein bars. be safe, have fun!!

Answer 2

"tsbr1963" gave good info on altitude.

Which is: you don't acclimitize until you get there*. So get there early or stay at an intermediate altitude for a few days.

*You could blood dope like cheating bicycle racers do. Or breathe a low-oxygen mixture for days in advance.But blood transfusions and 24/7 SCUBA with non-atmospheric air are a bit extreme, IMO.

A brief overview of altitude acclimitization: heart rate and breathing rate increase in a day or two. pH changes in the blood occurs in the same time frames. Actually having more red blood cells takes 6 weeks or so to closely approach your personal maximum.

Subjectively: Overnight at the trailhead is almost an absolute must (drive and hike makes a 14er a pretty dang tough dayhike).

Two days at 6,000-8,000 is ideal if your heading off on a peakbagging or BP trip at 10,000 to 14,000 feet.

If you're thinking Denali or the high Andes peaks at 20,000, then a week getting to 12,000 is minimum (and a little risky) two weeks would be great.

Himilayan stuff? Read a book or re-post a new Q. That is worth a chapter or two by itself.

Of course be in shape - muscularly and cardiovascularly. That should include some stair-climbing or bicycling to simulate uphill trails. The more efficient your body is at sea level, the easier every task will be up high.

Once there: carbs are easier to digest, alcohol hits you harder - avoid it, if you're not forcing yourself to hydrate to excess, you're dehydrated at altitude - your thirst mechanism doesn't keep up. Hunger lags a little too, successful expeditions count calories and are militaristic about eating enough to match your exertion. So bring thing you really like to eat. Some people don't sleep as well, an Ambien might help you get a good night's sleep before a big day.

You can read all you want about the symptoms of HAPE, HACE, and AMS but what I always notice first in hiking companions is mood changes. Less sharp, more irritiable, and at times almost personalitiy changes. I detect those things in conversations (because these are people I know well) long before skin tone, nailbed refilling, etc manifest.

Also consider the greatly increased UV exposure, the faster changing weather, and colder temps at altitude. You need to prepare a bit more and make decisions a little more conservatively to maintain the same safety as in the flatlands.

Your experience and conditioning as a long-distance hiker will help a lot. The people who have big trouble are learning serious hiking AND high altitude at the same time.

Answer 3

A seriously fit friend of mine just did the same...and he focused on squats, lunges, leg presses, quad work, hamstrings, dead lifts, etc. He believed the only way to get used to altitude was to get out there early and acclimate slowly. He really believed that he could prepare muscularly only and that only time at altitude would give him comfortability at altitude.

If you are not into weights, I would recommend modifying your biking to more muscle intense biking. Shift your gearing so that you are doing 50 or 55 rpm instead of low 80s. Hit hills, focus on muscle building and slow reps rather than aerobic biking. Keep your aerobic capacity up by jogging...but switch your biking over to muscular.

Altitude affects people differently. Take it slowly, drink lots of water, become extra "body aware" and go with friends who can recognize changes in your temperment and personality.

Answer 4

read tips on some great exercises and more on this site