Introduction
Cycling at altitude — above 1500 m — is a unique experience. The air is thinner, recovery is slower, and performance drops. But with good preparation, altitude becomes an exceptional playground.
Why altitude affects performance
At altitude, atmospheric pressure decreases, which reduces the amount of oxygen available per breath. The body compensates by increasing heart and breathing rates, but maximum aerobic power (MAP) drops by about 1% for every 100 m above 1500 m.
Acclimatization: the key to success
The body adapts to altitude by increasing red blood cell production (natural EPO). This process takes 2 to 3 weeks to complete. Two strategies:
- Arrive early: 3 weeks before the event for full acclimatization.
- Arrive late: less than 24 hours before, to take advantage of reserves before altitude fatigue sets in.
- Avoid: arriving 2 to 7 days before, a period when fatigue is maximal and adaptations are insufficient.
Practical tips for cycling at altitude
- Reduce intensity: your power zones remain the same, but your heart rate will be higher. Rely on power, not heart rate.
- Hydrate more: the air at altitude is drier, and fluid loss increases.
- Get enough sleep: recovery is slower at altitude. Aim for 8-9 hours of sleep.
- Eat more carbohydrates: carbohydrate metabolism is favored at altitude.
Mythical passes to conquer
Alpe d'Huez, Col du Galibier, Col de l'Iseran, Stelvio, Mortirolo — these legendary climbs are every cyclist's dream. With good preparation, they become accessible. And upon your return, your bike deserves a place of honor on a David & Clément wall mount.
Conclusion
Altitude is demanding but revealing. It tests your preparation, effort management, and mental strength. With the right adjustments, it becomes a source of progress and unforgettable memories.