如何为高海拔运动做准备？

我正在北加州的这里做艰难的比赛，比赛在海拔6000'至8000'的滑雪胜地举行。我一直在大约3000'的海拔高度进行训练，我想知道是否有什么我可以/应该做的准备为在更高的海拔高度进行运动做准备？

我本来想在前一天去那里，花大约半天的时间远足/骑自行车，但之后我会回来。这甚至有帮助吗？

training

— 布罗汉姆
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根据我在该主题上所读的内容，除了在该高度进行训练外，别无其他方法。有所谓的气体训练，但是我非常怀疑这实际上会导致您想要实现的效果。如果可能的话，我建议在该海拔高度进行一天以上的训练，但是老实说我住在10'海拔，这就是为什么这只是一个评论。

— 巴恩

my personal experience is the best thing is just to spend a couple days at the altitude you're training for, and let your body adjust. That's what I did when I was hiking 14-ers. There exists a drug called "Diamox" that alleviates some of the affects of altitude sickness, it helped me function on my high-altitude trips, but it takes a prescription, and I'm not sure how much it would help with a cardio event like the "Tough Mudder". It was more so that I wouldn't get ill from being about 10k feet for a week.

— DavidR

Unfortunately, adaptation to altitude is a few weeks of process, as what happens is the body kicks up production of red blood cells, and that's not an instant thing. As noted in the comments, getting there a few days ahead will help.

Also, be very aware of hydration, and make sure that in the days leading up and especially during the event, you are getting a lot of water, and avoiding high doses of caffeine (If you are a regular consumer of drinks such as monster, etc). Caffeine in low doses is not a diuretic, but 600mg+ it can have a diuretic effect, and with the consumption of multiple energy drinks you can hit that level. You dehydrate faster at altitude than you do at lower elevations, so you will probably need more water than you think you do.

Be aware of symptoms such as headaches, vomiting, dizziness and somewhat sudden fatigue, as these are signs of altitude sickness. Most people can ascend to 8000 feet without too many problems, but you will also be doing the tough mudder which is a pretty rigorous event. Don't be afraid to stop and breathe for a bit if you start getting dizzy and nauseous.

— JohnP
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Great answer, thanks. I'm assuming that my morning coffee doesn't qualify as a "high dose of caffeine"? If it does, I could be in trouble...

— Broham

+1 for the bit about hydration. You should be fine having some amount of coffee with breakfast, esp if you aren't immediatly competing. Just don't chug energy drinks all day. I went out to Wyoming (staying around 6-8k elevation) on vacation recently, and made sure to continuously hydrate all day, and I felt like I was adapting to the new environment better than I usually do. Here's a link that speaks to this: highaltitudelife.com/dehydration.htm moderate-to-high altitude environments cause you to loose moisture more quickly than sea level. Makes sense to me.

— DavidR

@AbeMiessler - No, morning coffee has about 150-200mg caffeine per 8 oz, so unless you're chugging 24+ oz of coffee, that should be ok.

— JohnP