Want To Race At Altitude, How Do I Prepare?
An excerpt from the book:
The Female Cyclist: "Gearing up
1. If you have the
means to do so, prepare to race at altitudes up to about
6,500 feet by spending around two weeks living and training
at that altitude. Don't forget to keep the pace of your
workouts the same as you would have at sea level. For
races between 6,500 and 8,000 feet, you'll need three
weeks and for competitions over 8,000 feet, you'll need
2. Don't have unlimited
time or cash? Most sources recommended arriving between
1 and 3 days prior to your event. You will still be
exposed to less oxygen in the air, but you will reduce
the negative affects to your power and the speed you
have from living at sea level. If you are a person who
suffers the effects of altitude in the form of illness
or nausea, you might be better served arriving 3 days
before your competition. This might allow your body
enough time to recover from the immediate symptoms of
altitude and it is enough time for your body to recover
the acid/base balance.
3. Drink plenty of
fluids. The air at altitude is very dry, you will breathe
more and loose more water vapor.
4. Your appetite will
more than likely decrease at altitude. Be certain to
consume enough calories.
5. Get plenty of rest.
The stress of altitude added to the stress of training
may put you over the edge. Pay extra attention to your
stress indicators and take days off if necessary.
6. When racing or training
at altitude, spend more time to warm up.
7. Begin your race
or speed work at a slower pace (75-85 percent of normal)
and slowly pick up the pace during the latter stages
of the competition or speed session.
8. Spend plenty of
time cooling down and on recovery methods, since post-race
recovery may be prolonged at altitude.
book, "The Female Cyclist: Gearing Up a Level",
written by Gale Bernhardt
for the woman cyclist who enjoys cycling for fitness
and wants to improve her riding skills and achieve higher
goals. Includes special chapter on bike fit, as well
as detailed programs for blending cycling and training,
women's health and nutrition, and tips for making cycling
more comfortable. Great information for male cyclists,
too! 240 pp Paperback
The Female Cyclist P-FEMRegular price: $16.95
has books in stock, people can get an autographed copy
by sending a check for $20 to Gale Bernhardt, 2433 Logan
Dr., Loveland CO 80538. Please indicate if the signature
should be addressed to someone special (and a bit about
that person) or if you simply want a signature. If a
signature isn't important, you can link to Velogear
at http://www.velogear.com/velogear/femcycgearup.html and get one sent immediately.
here: Calcium Article by Gale Bernhardt