You’ve trained for the miles. You’ve dialed in your nutrition. But if you’re traveling to the CommonSpirit Denver Century Ride from a lower elevation, there’s one thing you can’t train for at home: Denver’s altitude.

At 5,280 feet, there’s less oxygen available with every breath. You probably won’t experience true altitude sickness, but it’s common to notice shortness of breath, fatigue, headaches, or the feeling that your legs just don’t have their usual power.

The good news? A little preparation goes a long way.

Set yourself up for success:

• Arrive early if you can. Even 2–3 days in Denver can give your body time to start adjusting.
• Hydrate before you arrive—and keep drinking. Colorado’s dry climate causes you to lose fluids faster than you may realize. Start drinking twice as much water 3-4 days prior to travel. Pair water with electrolytes on longer rides or during long travel days.
• Start slower than you think you need to. It’s easy to get caught up in the excitement at the start, but riding a slightly easier pace early on can help you avoid burning through your energy too quickly.
• Go easy on the alcohol. Dehydration is the quickest way to experience altitude sickness. That local craft beer will taste even better after you’ve crossed the finish line.
• Prioritize sleep. A good night’s rest helps your body recover and adapt before ride day.
  
• Consult your physician. If you have sickle-cell trait or disease, the high altitude can cause severe complications. Other chronic health conditions such as diabetes, lung and heart disease and anemias can become dangerous at higher altitudes. Speak to your physician prior to travelling and competing.

Remember, altitude affects everyone differently—even experienced cyclists. Listen to your body, fuel and hydrate consistently, and don’t be surprised if your pace is a little different than it is at home.

Ride smart, soak in the mountain views, and enjoy every mile. Welcome to the Mile High City and don’t forget the sunscreen!

At CommonSpirit Health, our Sports Medicine specialists and services are dedicated to getting you ready for race day. Visit

mountain.commonspirit.org to find an expert near you!