Altitude as an invisible challenge
Running in the highlands is not just a matter of legs: the real challenge is in the air. At over 3,600 meters above sea level, the oxygen pressure is 30% lower than at sea level. This means that each breath is less effective, the heart rate increases faster, and the body must adapt to a demanding environment.
Acclimatization strategies
- Arrive on time: the ideal is to arrive in Uyuni 1 to 3 days before the event. The body needs that time to produce more red blood cells and stabilize.
- Sleep well: deep rest favors adaptation. Avoid staying up late in the first few days.
- Train lightly at first: short and low-intensity sessions to avoid overloading the body.
Nutrition at altitude
- More carbohydrates, less fat: the metabolism consumes more energy when processing oxygen. A diet rich in rice, pasta, quinoa, and potatoes helps maintain power.
- Constant hydration: the altitude dehydrates quickly due to low humidity. Always carry two water bottles and drink even without thirst.
- Electrolytes and salts: essential to avoid cramps and premature fatigue.
Warning signs
Altitude sickness can affect anyone, regardless of physical condition. Common symptoms include headache, dizziness, lack of appetite, or insomnia. In more severe cases, nausea or difficulty breathing. If they appear, reduce intensity or rest.
Expert Tips
- Simulate training in heat or hypoxia weeks in advance to prepare the body.
- Use a power meter or heart rate monitor to avoid exceeding intensity in the first few kilometers.
- Always carry a windbreaker: the weather in Uyuni can change from 20°C sunny to 5°C with wind in a matter of minutes.
The Reward
Altitude demands respect, but it also offers the unique experience of cycling in an unparalleled setting. Surpassing 3,600 meters above sea level is not just a physical challenge: it is part of the legend that turns the Route of the Gunmen into an epic race.