What is the best way to train for a high altitude hike when at low altitude?

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May 06, 2008

fitness question

I will be hiking for four days - gaining altitude each day to a total of 16,000 feet. What is the best way to train for this given that I have no access to altitudes of any kind for training?

— Jackie R.
Aurora, Ontario

fitness answer

Sounds like a great hiking trip! In terms of preparation, the best thing you can do is increase the size and strength of your aerobic engine. Developing a stronger aerobic engine means you can maintain your normal pace at a lower heart rate, delivering oxygen to your muscles with less effort.

Do you have a question of your own?

While hiking with a pack is an essential part of preparing for a hiking trip, you’re going to want to spend some time working out at a higher intensity level. You could do this via running or speed-hiking, but the key is to get out of your comfort zone and push the pace to the highest intensity you can maintain for 10-20 minutes at a time. After 10-20 minutes of running or speed-hiking, switch to a gentle jog or walk for eight minutes before going back to a faster pace.

The goal is to gradually increase the total amount of time you can spend at your maximum sustainable intensity. This will increase the efficiency with which your aerobic system can deliver more oxygen to working muscles. Increasing the efficiency of your aerobic system at low elevation will give you increased ability to meet the demands of low oxygen at high elevation.

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Chris Carmichael
Founder, CEO, and president of Carmichael Training Systems, Chris Carmichael is the personal coach to seven-time Tour de France winner Lance Armstrong. In 2004 he was awareded the USA Cycling Lifetime Achievement Award and was inducted into the U.S. Bicycling Hall of Fame in May 2003. He's been honored as the United States Olympic Committee's Coach of the Year and athletes under his tutelage have won 33 Olympic, World Championships, and Pan American Games. He is the author of the New York Times Bestseller "Chris Carmichael's Food For Fitness: Eat Right to Train Right" and "The Ultimate Ride," and co-author of "The Lance Armstrong Performance Program," with Lance Armstrong. Carmichael coaches a host of elite athletes including Discovery Channel rider and four-time Olympian George Hincapie and World Record Swimmer Ed Moses.