Deleted
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Post by Deleted on Dec 15, 2018 20:47:32 GMT -8
Hey!
I'm very experienced with hiking at sea level, but I've never done a super high altitude trek. This summer I'll be completing the Kailash Kora, which has a peak altitude of nearly 18,500 feet.
I'm quite concerned with how well I'll fare, so I'd like to do some training before I embark. Trouble is, I live at sea level, and there's no major elevation gain nearby. What's the best way to train for high altitude hiking, without actually going to a high altitude?
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zeke
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Post by zeke on Dec 16, 2018 4:30:42 GMT -8
There isn't a way to train for altitude, without being at altitude. You may need to travel to Colorado and hike some 14'ers for a week or so before you go. You can train all you like to get ready for the exertion, but the altitude will still take a toll. If possible, travel to Tibet well before the start of the trek, and allow your body to adjust to the elevation. Any guided tour will be used to dealing with altitude sickness, shortness of breath, that sort of thing. Train the best you can, and take it slow for the first days. As your body adjusts, you can make better choices.
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tigger
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Post by tigger on Dec 16, 2018 7:04:26 GMT -8
There isn't a way to train for altitude, without being at altitude What he said.
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walkswithblackflies
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Post by walkswithblackflies on Dec 28, 2018 14:30:28 GMT -8
Best advice is to stay hydrated before and during your trip. Drink stupid amounts of water for the first couple of days upon arrival.
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Westy
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Post by Westy on Dec 28, 2018 18:07:12 GMT -8
You need to find a trainer and take 1-3 VO2 tests. The VO2 test measures your efficient use of oxygen. The trainer should put you on a program that trains your body to select body fat over carbohydrates for fuel. Fat is like jet fuel, carbos are like kerosene. The efficient use of fat benefits more efficient use of oxygen. Miles per Gallon - You want highway mileage while city driving. Highly recommend you find a quality gym that provides that service. Besides proper acclimatization, I have several suggestions for preparing to ascend a 5,000 meter peak. - Drink lots of water- start right now - make hydrating a habit
- Learn to eat food you do not like..... starting now
- Learn and practice, practice, practice the Mountaineer's Step
[/ul] At altitude you often tend to not drink or eat properly and waste lots of energy fumbling around. Drinking and eating needs to be such a habit that you do it instinctively. Remember instinct! Like in authentic no brainer. The Mountaineering step is the single, most all-round energy saving thing you can do. Learn to do it in your sleep.
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zeke
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Post by zeke on Dec 29, 2018 3:56:21 GMT -8
Another poster who was here for an hour, asked a question, and never came back to see the answers.
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FamilySherpa
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Post by FamilySherpa on Dec 31, 2018 8:35:37 GMT -8
You can purchase or rent an altitude tent. Experts have varying opinions on how effective they are.
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Post by Lamebeaver on Dec 31, 2018 9:44:10 GMT -8
There are two aspects: 1. Training for performance at altitude 2. Prevention of altitude sickness For #1, anything you can do to increase your cardiovascular endurance will help, but as others have mentioned, there is no substitute acclimation. For #2, I'd suggest you start by reading this: www.jacksonmobilephysicians.com/about.html
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Post by Sleeping Bag Man! on Jan 7, 2019 12:31:12 GMT -8
You need to find a trainer and take 1-3 VO2 tests. The VO2 test measures your efficient use of oxygen. The trainer should put you on a program that trains your body to select body fat over carbohydrates for fuel. Fat is like jet fuel, carbos are like kerosene. The efficient use of fat benefits more efficient use of oxygen. Miles per Gallon - You want highway mileage while city driving. Highly recommend you find a quality gym that provides that service. Besides proper acclimatization, I have several suggestions for preparing to ascend a 5,000 meter peak. - Drink lots of water- start right now - make hydrating a habit
- Learn to eat food you do not like..... starting now
- Learn and practice, practice, practice the Mountaineer's Step
[/ul] At altitude you often tend to not drink or eat properly and waste lots of energy fumbling around. Drinking and eating needs to be such a habit that you do it instinctively. Remember instinct! Like in authentic no brainer. The Mountaineering step is the single, most all-round energy saving thing you can do. Learn to do it in your sleep. [/quote] I tried to teach my nieces the Rest Step a couple weeks ago, during a steep Smith Rocks hike when they visited me for Christmas. They gave me the “ whatever, Uncle Weirdo” look & galloped off up the hill. (They called it the “Rest Step” when I went through mountaineering school...perhaps another sign that I am getting quite old?) Despite my own vigorous youth, boundless energy, and nubile spritely trim young body, my first ascent of Mount Hood in 1994 was totally miserable. The experienced climbers in my group tried to teach me, but I didn’t listen. I damn near didn’t make it, and also nearly tossed my lunch when passing the sulfuric-gas emitting summit fumaroles. The next year I climbed Hood again, and I forced myself to do the Rest Step - even when all my disgusting youthful instincts compelled me to bound upwards in a dash, like my nieces do now. I also forced myself to snack at regular intervals, despite having no appetite whatsoever - climbing and altitude kill your appetite almost as much as attending a roadkill buffet. I enjoyed the second ascent exponentially more. Not only was it a much more pleasant experience, it was a safer one - I was strong enough for myself and to be of help if someone else needed it. Anyhoo. This advice on eating and energy conservation seems spot on to me. I’ve never acclimatized to 5000m, though - from what I understand, it just takes time for your body to produce more red blood cells to carry more oxygen. But I can certainly attest that inattention to nutrition and poor energy conservation can really screw this process up & make you miserable. PS - I’ve heard that Viagra can help with blood flow at elevation? Sounds miserable to me...unless I was mountain climbing with Sofia Vergara.
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Roger
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Post by Roger on Mar 31, 2019 17:29:04 GMT -8
I have been over 16,000 ft in Bhutan. One of the biggest worry was altitude sickness. We took Diamox before we started to climb. Diamox is used at high dose sometimes to treat uncontrollable glaucoma prior to surgery. We decided after a few days that the side effects were just to much and stopped. None of our party had any major problems with altitude sickness but we were slow due to the lack of oxygen.
Living at sea level there is just no way to prepare fully for high altitude. Being in the best physical shape you can helps. If you are going to be doing a lot of climbing work on strengthening the appropriate muscles. The gym may be the best option for a workout unless you live in a place with opportunity to climb up and down. I did ok at 16,000 but was walking very slowly even after close to two weeks above 14,000 ft. Our crew from Bhutan was almost running at 16,000 ft.
Enjoy your trip.
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rebeccad
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Post by rebeccad on Mar 31, 2019 23:29:41 GMT -8
Roger, you remind me that we were over 16K (over 17K on a couple of occasions) in Peru, and no one in the party took anything. We did start slow, with 3 nights at 10K, each day hiking a little higher and harder, before we started the Alpomayo Circuit in the Cordillera Blanca. Our nephew was the only one who did no training, had never been at altitude before, and came straight from sealevel (the rest of us did some altitude training in the States before going). He was sick for one day, then fine. Most of us got sick in other ways at some point or points in the trip. But it wasn’t altitude...
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