Park City Powder: Is Winter Air Ruining Your Workout?
By Franklin Everett ShawEver gasped for air trying to tie your shoelaces after arriving in Park City for a ski trip? That’s not just the excitement; it’s the altitude and the bone-dry air conspiring against your workout. Let’s ditch the generic fitness advice and dive into how to actually thrive while exercising in Park City’s winter wonderland.
Park City, Utah, sits at a lung-busting elevation of around 7,000 feet. The air is thinner, meaning less oxygen gets to your muscles. Add to that the incredibly low humidity, especially during winter, and you’ve got a recipe for dehydration and decreased performance.
Hydration isn’t just about chugging water. It’s about strategic hydration. Start hydrating days before you arrive in Park City.
Don’t wait until you feel thirsty; that’s a sign you’re already behind. Aim for at least a gallon of water daily in the days leading up to your trip.
Once you’re in Park City, consider adding electrolytes to your water. Nuun tablets, readily available at places like Jans Mountain Outfitters on Main Street, are a great option. They replace lost sodium, potassium, and magnesium, crucial for muscle function.
Avoid sugary sports drinks; they can actually dehydrate you further. Instead, opt for electrolyte-rich options with minimal sugar.
Breathing techniques are your secret weapon. Most people take shallow breaths, especially when exerting themselves. This is even worse at high altitude.
Practice diaphragmatic breathing, also known as belly breathing. Place one hand on your chest and the other on your stomach. As you inhale, your stomach should rise more than your chest.
This technique allows you to take deeper, more efficient breaths, maximizing oxygen intake. During workouts, focus on exhaling completely. This helps remove carbon dioxide and allows for a fuller inhale.
Consider using a nasal dilator, like Breathe Right strips, especially during intense workouts. They can improve airflow by opening up your nasal passages. You can find these at almost any drugstore in Park City, like Walgreens on Snow Creek Drive.
Skin protection is often overlooked, but it’s critical in Park City’s winter. The sun’s rays are more intense at higher altitudes, and the snow reflects up to 80% of UV radiation.
That means you’re getting hit from above and below. Sunscreen is non-negotiable, even on cloudy days.
Look for a broad-spectrum sunscreen with an SPF of 30 or higher. Apply it liberally and reapply every two hours, especially if you’re sweating.
Don’t forget your lips! Use a lip balm with SPF. The dry air can quickly chap and crack your lips, making them vulnerable to sunburn.
Consider wearing a neck gaiter or balaclava to protect your face from the sun and wind. These are readily available at ski shops like Bahnhof Sport on Park Avenue.
One common mistake is pushing yourself too hard too soon. Your body needs time to acclimatize to the altitude.
Start with shorter, less intense workouts and gradually increase the duration and intensity as you adjust. Listen to your body. If you feel dizzy, nauseous, or excessively fatigued, stop and rest.
Don’t be afraid to take rest days. Recovery is just as important as training, especially at high altitude.
Another pitfall is neglecting nutrition. Your body needs more calories at high altitude to fuel your workouts and stay warm.
Focus on complex carbohydrates, lean protein, and healthy fats. Pack snacks like trail mix, energy bars, or fruit to keep your energy levels up throughout the day.
Avoid processed foods and sugary drinks, which can lead to energy crashes. Consider adding iron-rich foods to your diet, as iron helps transport oxygen in the blood.
A real-world example: Imagine you’re training for the Park City Point 2 Point mountain bike race. Don’t just show up and expect to crush it.
Weeks before the race, start incorporating altitude training into your routine, if possible. If you live at sea level, consider using an altitude simulator or spending time at higher elevations.
When you arrive in Park City, spend a few days acclimatizing before hitting the trails hard. Start with shorter rides at lower elevations and gradually increase the difficulty.
Focus on hydration, breathing techniques, and skin protection. Pay attention to your body and adjust your training plan as needed.
Remember, even seasoned athletes can struggle with altitude. Don’t get discouraged if you’re not performing at your best.
Be patient, listen to your body, and adjust your strategy as needed. With the right preparation and approach, you can conquer Park City’s challenging winter environment and achieve your fitness goals.
Finally, don’t underestimate the power of sleep. Aim for at least 7-8 hours of sleep per night. Sleep is crucial for recovery and acclimatization.
Create a relaxing bedtime routine and avoid caffeine and alcohol before bed. A dark, quiet, and cool room will promote better sleep.
By implementing these strategies, you’ll be well-equipped to handle the unique challenges of exercising in Park City’s winter. Now go out there and enjoy the stunning scenery and invigorating workouts!