You can thrive with the right preparation, mindset, and strategy.
Racing at altitude can feel daunting, especially if you don’t have previous experience in thinner air. The best strategy is to adjust your mindset: treat it as one of the many unique challenges of racing in the mountains and stay curious about how your body responds. One of the great upsides of racing at altitude is the opportunity to experience and test yourself in magnificent high alpine terrain.
Let’s break down some of the peculiar aspects of racing at altitude by answering common questions.
What physiological changes and sensations occur at altitude?
When you are first exposed to high altitude, your body undergoes several adaptations:
- Increased ventilation (you breathe more)
- Elevated heart rate
- Increased urination
- Elevated basal metabolic rate (BMR)
- Suppressed appetite
This last pair, higher metabolism and lower appetite, can be especially tricky. Be very mindful of this if you’re arriving within a day or two of your race.
Some common symptoms in the first 24–72 hours include headache, fatigue, nausea, and difficulty sleeping. After these initial days, your body will begin to acclimatize and adjust.
What role does experience and exposure play?
To some extent, the more you are exposed to altitude, the better your body handles it. Like heat exposure, the effects can feel dramatic at first but taper off with time. Repeated exposure helps you know what to expect, how to adapt, and makes the whole process feel less intimidating.
Athletes who live or train at altitude often have an advantage due to specific physiological adaptations. However, altitude will slow everyone down. Here’s are some parameters for pace changes for easy, flat, smooth running:
- 3000m / 9,842ft: +40 seconds/mile or +25 seconds/km
- 4000m / 13,123ft: +60 seconds/mile or +36 seconds/km
- 5000m / 16,404ft: +75 seconds/mile or +47 seconds/km
Even athletes who live at altitude will feel a decrease in performance, though they may be slightly less affected. The good news? Sea level athletes can still have strong races at altitude!
How can you prepare your body before the race?
Altitude training camps or races: There are many benefits to spending time at altitude but one important one is that moving to a higher altitude will stimulate red blood cell production, improving your oxygen-carrying capacity and aerobic endurance. It also helps reduce the shock of altitude when you return to race. You’ll learn how your body handles long climbs, fueling challenges, pacing, etc. Even a few exposures to altitude can help you craft a personal race day strategy.
Lifestyle preparation: If you can’t make it to an altitude camp, don’t stress! You can still race well by managing these variables:
- Arrive well rested with strong fitness
- Ensure adequate iron stores (test iron levels at least six weeks before your race)
- Fuel properly (altitude can make low glycogen stores and low blood sugar hit even harder)
- Adjust your pacing and intensity
- Stay flexible based on how you’re feeling
Can heat training help with altitude performance?
Yes! Heat training is often called the “poor man’s altitude” or the “busy athlete’s altitude.” Both heat and altitude stimulate adaptations that enhance oxygen delivery to muscles. Heat training also takes less time to show effects, less than seven exposures can make a difference whereas altitude training can take several weeks.
How to heat train:
- Passive: Sauna, hot tub, or hot baths for 20–30 minutes
- Active: Running or exercising in extra layers or during warmer parts of the day
Two to three sessions per week is a good, sweet spot. Don’t overdo it, you want to feel adapted, not exhausted. Always follow heat sessions with adequate fluids and electrolytes.
Bonus: Heat training also prepares you for hot races. Two birds, one stone.
What adjustments should you make during the race?
Control the controllable, adapt to the rest.
Hydration: Ventilation increases at altitude, and the air is often dry, which can increase fluid loss without you noticing. Dehydration can wreck your race and increase the risk of altitude sickness. Be proactive with your hydration plan, both fluids and electrolytes, throughout your time at altitude.
Fueling: With a higher BMR, you’ll need more calories than usual. Altitude can also affect digestion, so practice your race day fueling in training. Learn what works best for you, take notes and refine your plan. Don’t leave fueling to chance.
Pacing: This is crucial. Everyone runs slower at altitude. If you start too fast, the effects can snowball. Imagine a bear jumping on your back mid race, that is what going out too fast at altitude feels like! Start conservatively and gain momentum as your body allows. The goal? Be the one flying through the finish chute—not crawling.
When should you arrive before the race?
This is a debated topic and often depends on individual response. Research generally supports two strategies:
- Arrive within 24 hours of the race (before altitude symptoms hit)
- Arrive 4–5+ days before to begin acclimating
If you arrive early, don’t overdo it. Avoid cramming in extra exploring or training. Light movement is fine but save your energy for race day.
If you can’t control your arrival date, don’t panic, stick to your plan, manage the variables you can, and stay calm.
When should you not race at altitude?
If you are generally healthy and well-prepared, you’re good to go. However, reconsider if you:
- Have low iron or anemia
- Are recovering from illness
- Have a suppressed immune system
- Have a history of altitude sickness
- Are sleep-deprived or dealing with persistent fatigue
Final Thoughts
Don’t fear high-altitude races. Approach them like any other race day challenge with intentional preparation, adaptability, and curiosity. Every time you race at altitude, you’re gaining valuable experience. Also, remember that fitness is your biggest asset. No matter the conditions, being well-trained is the best way to thrive. So, train smart and trust your body to rise to the occasion!
Best wishes with your altitude adventures!
Sincerely,
Alicia Vargo- mountain endurance athlete and coach living and training between 3000-4000 meters
