I Want To Race At Altitude, How Do I Prepare?

An excerpt from the book:
The Female Cyclist: "Gearing up a Level"
By Gale Bernhardt

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 four weeks.

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.

The book, "The Female Cyclist: Gearing Up a Level",
written by Gale Bernhardt

     Perfect 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

     Gale 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.

Click here: Calcium Article by Gale Bernhardt