Preparation for change in elevation

[Dude]

I currently live in a city where the average elevation is around 100 feet above sea level, and considering that USAFA is 7,000 above sea level, I wanted to ask for any tips on how to prepare. Especially when it comes to running and how to pace myself. At the moment, I run an 8:50 mile and half, but considering the significant change in elevation, does anyone know how I should change the way I pace myself? How difficult is the change and how long does it normally take to fully adjust to the change?

 

[Tx2AFA]

Y’all are gonna be quarantined for two weeks going in so that should be ample time to adjust to initial altitude change.

In my experience you’ll never fully get used to the change. I still am out of breath when I walk from the gym to the dorms and I think that goes for everyone. Just exercise and run as much as you can so that you’ll be more used to those workouts.

 

[dah19]

You'll acclimate as you spend time there. I think it takes a couple of weeks to feel better, according to my son. We also like at sea level, so just keep up your fitness level.

 

[BBQ-Devil]

Run, run, and run some more. The better shape you are in the less it will impact you.

Even with that, It took my DS 2 weeks to feel normal. One plus of the quarantine will be you will have 14 days to acclimate before any real strenuous activities begin.

 

[MM777]

Usually, it takes about two weeks to acclimate properly. Continue a rigorous physical preparation program and you will be fine. At first, you'll likely feel a slight headache, out of breath walking up stairs, a general feeling of fatigue. Best advice I can give you is to drink lots of water, even when you may not be thirsty. The Academy staff and BCT Cadre are aware and trained to be on the lookout for severe cases. If you start feeling really ill, dangerously ill, do not hesitate to inform your Cadre. The Academy staff and BCT Cadre want you to succeed, they want to take care of you, but you also have to demonstrate that you can take care of yourself.

 

[skiergirl24]

START HYDRATING! Seriously though, being dehydrated is really the worst in general, but especially at 7000 feet. Definitely take every chance that the cadre give you to hydrate, and don't be afraid to report in and ask if you and your classmates can hydrate freely, haha.

 

[flieger83]

It's biology. Your body will be hypoxic and will respond by generating more red blood cells. The physiologist at USAFA told us in BCT that it takes 21-24 days for the "typical" person to acclimate. After that...you'll have the red blood cells you need, the cardio endurance is up to you.

Steve
USAFA ALO
USAFA '83

 

[Dr. Strange Love]

I currently live in a city where the average elevation is around 100 feet above sea level, and considering that USAFA is 7,000 above sea level, I wanted to ask for any tips on how to prepare. Especially when it comes to running and how to pace myself. At the moment, I run an 8:50 mile and half, but considering the significant change in elevation, does anyone know how I should change the way I pace myself? How difficult is the change and how long does it normally take to fully adjust to the change?

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Try wearing a respirator when you run .... you will re-breath higher concentration of CO2. If anyone is a wood worker/hobbyist in your family, they probably have a respirator.
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Sleep with the cover over your head .... your body will adjust to higher levels of CO2 (less Oxygen) .... I sleep this way because I like a thin blanket and I keep/conserve the body heat in my closed environment. I think my breath rate is very slow and efficient because of this.
.

 

[coasttocoast]

I know people who use training masks and swear by 'em.

Here's a link to some workouts the company TRAININGMASK recommends.

Updates & Benefits

Since 2010, TrainingMask.Inc has been the pioneer in performance breathing solutions for trainers, athletes, and the everyday fitness enthusiasts.

www.trainingmask.com

 

[raimius]

Get in the best shape you can early. There will be a adaptation period, but if you are already above average, you'll be ok.

 

[parentalunit2]

You'll acclimate as you spend time there. I think it takes a couple of weeks to feel better, according to my son. We also like at sea level, so just keep up your fitness level.

Yep, not much you can do to prepare except arrive in the best physical shape that you can. It takes around four weeks for most to adjust.

 

[Dr. Strange Love]

I know people who use training masks and swear by 'em.

Here's a link to some workouts the company TRAININGMASK recommends.

Updates & Benefits

Since 2010, TrainingMask.Inc has been the pioneer in performance breathing solutions for trainers, athletes, and the everyday fitness enthusiasts.

www.trainingmask.com

.
On super cold days, the training mask will also preheat air, ever so slightly, before it enters your lungs. I always hated running on super cold days because it burns my lungs.
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I volunteered for station duties at the Marine Corp marathon several years ago, and I saw one entrant run by in Full Marine Fatigues, Marine MEB hot weather expedition boots, and he was wearing a Chemical Weapons respirator. It could have been a Code Yellow/Red day in D.C. that day.
.

 

[flieger83]

Folks...before you waste money on "training masks" and such things...do a little digging into human physiology. Your body will not "adjust" to high altitude because you breath in more CO2, or because you restrict your respirations. Your body will only adjust when it is at altitude and is deprived naturally. Then it will naturally compensate.

Just my opinion. But it was formed after I spoke with a physiologist.

Steve
USAFA ALO
USAFA '83

 

[Small_Goose]

It's biology. Your body will be hypoxic and will respond by generating more red blood cells. The physiologist at USAFA told us in BCT that it takes 21-24 days for the "typical" person to acclimate. After that...you'll have the red blood cells you need, the cardio endurance is up to you.

Steve
USAFA ALO
USAFA '83

Interesting point! One of the things that I have learned about running is that when you transition from running while it is cool/cold to warm/hot, your body produces more red blood cells. An option for those that want to use this to their advantage is to do workouts/hard runs in the morning (when it is cool), and then recovery/easy runs in the afternoon when it is warmer.

 

[MidCakePa]

Folks...before you waste money on "training masks" and such things...do a little digging into human physiology.

Well said. Best preparation is to simply get in shape -- run, run, run some more. No need for fancy contraptions or gizmos. No need to be "that guy." For years and decades, doolies have shown up without having trained with "technology." And they acclimated, somehow, just by being there. As a high-altitude resident, I know well that the ones who struggle least are the ones who work out the most beforehand, sans gimmicks.