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The following information is graciously provided by and reproduced with the permission of the Institute of Altitude Medicine at Telluride Colorado. Please visit their site for a wealth of information about altitude health.

How can I optimize my health at altitude?

All of the San Juan Hut Systems' ski huts lie above 9,000 feet and you can ski form summits as high as 14,000 feet. Acclimatizing well is an important part of staying healthy at altitude and having a good time.

The following are ways to optimize your adjustment to altitude and improve your chances of not getting altitude illness.
  • Slow ascent to altitude is the key to acclimatizing well. Almost anyone can get altitude illness if they go too high, too quickly. Because of the individual differences, a preventive rate of ascent for one person may be too slow or fast for another.
  • An overnight stay at an intermediate altitude such as Denver (5280 ft) or preferably a bit higher prior to further ascent into the mountains is very helpful. If traveling to Telluride, overnighting in Ridgway, Ouray, Placerville or Durango would be helpful, especially if the destination is Mountain Village.
  • Staying hydrated is important as it aids your body in acclimatizing.
  • Avoid use of alcohol or sleeping agents of the benzodiazepine family, since they both suppress breathing and result in lower blood oxygen. Other sleeping pills like Ambien or Lunesta do not affect breathing at high altitude and are safe. Avoid over-exertion for 1-2 days after arrival to altitude.
  • Acetazolamide (Diamox®) taken 24 hours prior to arrival to altitude and the first 2 days at altitude is 75% effective in preventing AMS. It speeds up the acclimatization process in the body, stimulates breathing, raises blood oxygen and increases urination.
  • Gingko biloba, according to some studies was effective in preventing AMS when started 5 days prior to ascending to altitude, at a dose of 100 mg twice a day.
  • Avoiding exposure to viral illness such as coughs and colds will improve your chances of staying healthy. When traveling consider wearing a mask if exposed to someone with a severe cough. Use proper hand washing and good hygiene to avoid transferring germs.

 
Altitude Myths


Myth # 1 - Don't drink caffeine at altitude.
We don't know where this false assumption came from, but likely from the fact that caffeine is a mild diuretic (makes you pee). The concern is that it could dehydrate you and contribute to altitude sickness. This concern is unfounded unless you drink pots of black sludge coffee a day and little else. In reality, caffeine stimulates your brain, kidneys and breathing, all of which are helpful at altitude. And for those people who drink several caffeinated beverages a day, stopping abruptly can cause a profound headache.

Myth #2 - Diamox masks symptoms of altitude sickness.

Taking Diamox to prevent AMS will not mask symptoms. It works on the same pathway that your own body uses to help you acclimatize. It is a carbonic anhydrase inhibitor which makes you urinate a base chemical called bicarbonate. This makes your blood more acidic and therefore stimulates breathing thereby taking in more oxygen. It speeds up your natural process of acclimatization and if you stop taking it you will not have rebound symptoms. It is one of the main medicines doctors use to prevent and treat acute mountain sickness (AMS).

Myth #3 - Physical fitness protects against altitude sickness.
Physical fitness offers no protection from altitude illness. In fact, many young fit athletes drive themselves too hard at altitude prior to acclimatizing thinking they can push through' the discomfort. They ignore signs of altitude illness thinking it can affect them because they are fit and healthy. Everyone, regardless of fitness, is susceptible to AMS.
Athletes and Altitude
 
VO2max is the body's maximal ability to extract oxygen from the air and deliver it to the tissues. Above 5000 feet the maximum work a person can do decreases by 3% for every 1,000 feet. This means your body's ability to utilize oxygen diminishes with increasing altitude. Even after acclimatization, this only improves a little bit and a person can never perform as well at altitude as they can at sea level. With increasing altitude, you need to take more air into your lungs, contributing to the breathless feeling that many athletes experience when first coming to altitude, and especially if trying to perform at the same intensity as at sea level. One of the processes in acclimatization important for athletes is the production of a hormone called EPO or erythropoietin. This hormone acts on the bone marrow to produce more red blood cells. These cells carry oxygen from the lungs to the tissues. Increasing these cells effectively increases the 'oxygen carrying capacity' in your blood. However, this process takes weeks. EPO is a big topic among competitive endurance athletes.
Competing at Altitude

For those athletes doing aerobic events over 5000 feet, 10-20 days of acclimatization at the performing altitude is ideal. Athletes participating in events over 12,000 feet must have acclimatization at an intermediate altitude prior to performance. Performing without acclimatization at this altitude could cause altitude sickness. Those participating in anaerobic sports (short intense events lasting less than 2 minutes, such as sprinting) at altitude do not require extended acclimatization, and may perform better because of lower air density.
Training at Altitude for Sea Level Events

Training at moderate altitude may enhance sea level performance in endurance athletes. This was noted after the 1968 Olympics in Mexico City (7600 feet) when some athletes found an improvement in their performance after return to sea level. However, other athletes did not notice any difference in performance. Studies have shown improved aerobic power in runners who trained at 6,000 feet for 10 days then performed at low altitude. Lower oxygen levels at altitude stimulate EPO leading to increased red blood cells or hematocrit. This effectively allows more oxygen to be carried to the tissues. Essentially, this is blood doping � the natural way.

Recent studies do suggest benefits from 'training low' and 'sleeping high'. This includes hypoxic tents that many athletes are now using. These tents have a generator which extracts oxygen from the air, creating a moderate altitude environment. Athletes then sleep/lounge in them for several hours a day. This stimulates erythropoietin, thereby increasing the hematocrit (red blood cell count). Indeed the 'live high, train low' concept may allow the best combination. One study divided 39 competitors into three training groups; living and training at sea level, living at altitude and training at sea level, living at altitude and training at altitude. Both groups who lived at altitude had increased red blood cells and VO2max, but only the group who lived high and trained at sea level had improved race times. One explanation for this is that the live high, train low group is able to train harder and better utilize their blood's oxygen carrying capacity. Because of increased red cell production, all athletes training and/or sleeping at altitude should make sure they have appropriate iron stores and nutrition. This is especially true for women, as they tend to have lower iron stores due to periodic loss of blood through menstruation.
Limitations

The response of erythropoietin to hypoxia is quite individual. While some have a significant response, others barely respond at all and may not have a benefit from sleeping and/or training at altitude.
While training at moderate altitude can be beneficial there are limitations. Athletic training above 8,000 feet is not generally recommended. At these higher altitudes, your exercise capacity decreases to the point that "deconditioning" can take place. Prolonged recovery time increases time required between training sessions. At even higher altitudes increasing catecholamines (epinephrine and norepinephrine), the body's stress hormones, contribute to weight loss and muscle wasting.

Other considerations of training at altitude
Nutrition becomes increasingly important when training even at moderate altitude. Rising stress hormone levels in response to lower oxygen levels place a higher demand for fuel on your body. As resting metabolism rates increase, athletes need to add to their caloric intake. Moderately increasing carbohydrate intake is key in replacing glycogen stores in your body after training and compensating for the increased caloric demand at altitude.
Hydration in the athlete is more important at altitude as well. Some athletes sweat 0.5 to 1.5 liters an hour. In addition, the lungs must humidify the air, which requires more water in the dry air at high altitude. To monitor hydration, a good rule of thumb for an athlete is to weigh themselves before and after training. Hydration to the pretraining weight will help athletes stay on top of their individual fluid needs.

The San Juan Hut System Photography Competition
2010 Entry Rules and Procedures


San Juan Huts is pleased to announce our 2009-2010 season Ski Hut Photography Competition. We want to see your vision of a San Juan Hut ski trip. Share with us the experiences and visions of your ski hut trip through photos. Any photo taken while on a San Juan Hut Ski trip is eligible.

There is no cost to participate in the contest. The following procedures and rules will guide you through the process of becoming a contest participant.

Entry Rules:
1. You must have a free Flickr account to participate. Go to www.flickr.com/ to sign up for your free account. Once you have an account you will be able to see all the entries and upload photos your own photos.
2. The competition is open to amateur and professional photographers.
3. Photos must to be from a San Juan Hut ski hut trip to be eligible. Images may show any aspect of the trip from skiing to hut life to awesome landscapes taken while you were on a trip.
4. You may enter up to a maximum of five (5) images.
5. Only digital entries submitted through the San Juan Huts Flickr group will be accepted into the competition. The original image may be in any format.
6. Judging is based on composition, technique, content, originality, and effectiveness in conveying the experience of a San Juan Hut System trip.
7. Entries must be posted to the San Juan Hut System Flickr Group, no later than midnight (Mountain Time) on May 1st, 2010.
8. Please add the following tag to your photos: skicontest2010

This tag is very important. If you do not add this tag your photo will not show up in our search and will not be judged.

8. Please add your photo entries to the San Juan Huts Flickr Group
9. There is NO entry fee.
10. Entry in the contest constitutes agreement to allow photographs to be reproduced, published, and/or exhibited for promotional purposes as they pertain to the San Juan Hut System. Winners will be asked to sign a usage agreement form.
11. All model releases are the responsibility of the entrant.

Not adhering to these Rules and specifications may disqualify your entry.

Prizes:
First Prize: 5 nights free in any of the huts for 2 People ($300 value, based on availability)
Second Prize: 5 nights in any of the huts for one person ($150 value, based on availability)
Third Prize: 3 nights free in any of the huts for one person ($90 value, based on availability)

We are pleased to announce the 2009 Bike Hut Photography Contest Winners.

 

Third Prize goes to Amalohombre who wins ½ price off for one person on either bike route.



 071

Second Prize goes to Nturman for the image "Just Hangin Out" winning a free trip for one person on either route.



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First Prize goes to Polotkiwi for the image "Drying Out' winning the grand prize of a free trip for two people on either route



Dry Creek Basin Hut

We also would like to draw attention to a few honorable mentions for this years conntest. We really liked the following photos...

"Muddy Buddies" by Tahoeibmgeek

Muddy Buddies

...and "Happy Hour in Paradox" also by Pilotkiwi our firs place winner.

Happy Hour in Paradox

We would like to offer one of our new San Juan Hut Systems T-Shirts to our honorable Mention Winners.

See a slide show of all the entries here.

Start collecting your ski photos for our next Ski Hut Photography Competition.
"We had a great ride..." 
Tom Myer, Telluride to Moab / August 2009

"We had a wonderful trip-full of mishaps, laughter and outstanding riding.  The cabins were all clean and well-stocked; and directions clear both to and at the cabins!  Thank you!" 
Emily Harrington, Durango to Moab / August 2009

"Thanks for a fantastic experience!"
Gerry Weber, Durango to Moab / August 2009

"Had a ball!"
Marc & Kim / Telluride to Moab/ June 2009

San Juan Huts is pleased to announce our Mountain Bike Route Photography Competition. As a thank you for riding with us in the past, we are offering the opportunity to win another trip. We want to see your vision of a San Juan Hut Mountain Bike trip. Share with us the images and experiences of your Mountain Bike hut trip through photos. Any photos taken while on a San Juan Hut Mountain Bike trip are eligible.

The Entry deadline is October 31st, 2009

There is no cost to participate in the contest. The following procedures and rules will guide you through the process of becoming a contest participant.

Entry Rules:
1. You must have a free Flickr account to participate. Go to www.flickr.com/ to sign up for your free account. Once you have an account you will be able to see all the entries and upload photos your own photos.
2. The competition is open to amateur and professional photographers.
3. Photos must to be from a San Juan Hut bike hut trip to be eligible. Images may show any aspect of the trip from biking to hut life to awesome landscapes taken while you were on a trip.
4. You may enter up to a maximum of five (5) images.
5. Only digital entries submitted through the San Juan Huts Flickr group will be accepted into the competition. The original image may be in any format.
6. Judging is based on composition, technique, content, originality, and effectiveness in conveying the experience of a San Juan Hut System trip.
7. Entries must be posted to the San Juan Hut System Flickr Group, no later than midnight (Mountain Time) on October 31st, 2009.
8. Please add the following tag to your photos: bikecontest2009
This tag is very important. If you do not add this tag your photo will not show up in our search and will not be judged.
8. Please add your photo entries to the San Juan Huts Flickr Group
9. There is NO entry fee.
10. Entry in the contest constitutes agreement to allow photographs to be reproduced, published, and/or exhibited for promotional purposes as they pertain to the San Juan Hut System. Winners will be asked to sign a usage agreement form.
11. All model releases are the responsibility of the entrant.

Not adhering to these Rules and specifications may disqualify your entry.

Photo Entry Procedure and Specifications

1. Go to or sign up for your FREE Flickr account at www.flickr.com/
2. Upload photos to your account.
3. Photos should be in the jpeg format, and no larger than 1000 pixels on the longest side. We recommend this as Flickr will convert and resize all images to this format and size anyway.
4. Please add the following tag to your photos: bikecontest2009
This tag is very important. If you do not add this tag your photo will not show up in our search and will not be judged.
5. Please add a description to your photos to tell us when and where they were taken.
6. Add your photo to the San Juan Huts group pool. Instructions for adding your photo to a group can be found here link
7. Once you have your account you will be able to check in to see all the entries easily by visiting www.flickr.com/groups/sanjuanhuts


Prizes:
First Prize: Free trip for two people on either route (based on availability)
Second Prize: Free trip for one person on either route (based on availability)
Third Prize: ½ price for one person on either route (based on availability)

Receive a $100 discount per rider when you book your 2009 Bike Trip NOW!  Payment in full is required at the time you reserve your departure date.  This limited time offer ends August 22 so call today.

 

The Standard Group Rate on an 8 for 6 was $5100!  Our Mid-Summer Season special offers this Group Rate at $4500!  A combined savings of $2300!

 

The Standard Group Rate on a 4 for 6 was $2550!     Our Mid-Summer Season special offers this Group Rate at $2250!  A combined savings of $1150!

 

Individual Riders get a break too!  Book your 2009 Bike Trip at the rate of $750!

The team of writer Matt Nelson and photographer Richard Durnan does it again. Pick up a copy of Tail Winds Magazine if you are in the Arizona area and read yet another great article about the Durang to Moab hut-to-hut bike route. TailWinds-Pge17-JulAug09-1.jpg

Tail Winds-Pge16-JulAug09-2.jpg

BIK033-187-D.jpgAlthough drinking water is stocked at each of our huts, it is important that you know how and have the ability to treat your own drinking water. Especially in the summer you will need to drink a lot of water to fight off dehydration and it is often not possible to carry sufficient water between the huts. In many places, at most times of the year, you will be able to find surface water to supplement your supply. We do not advocate drinking any surface water without proper treatment. There are many methods and systems for safe and effective water treatment available today. Below are a few we like.

JourneyinGlass2.jpg

The SteriPEN® is a nice fast light and effective water treatment tool. SteriPEN® is the only portable water purifier that uses ultraviolet (UV) light to destroy waterborne microbes.

msr_hyperflow.jpg

Water filters such as the MSR Hyperflow Microfilter are another good choice. Filters are fast way to guarantee you have clean safe drinking water.

PAproducts.jpg

Chemical treatment with water purification tablets such as those made by Portable Aqua are the old standby. They are a very light weight alternative. The tradeoff of course is that you must let your treated water sit for at least 30 minutes before drinking.

For a good discussion of available chemical treatments visit this web site.

Keep your health by drinking healthy water and your hit-to-hut trip will be all that you expect.


As a sign of our appreciation for your service, San Juan Hut Systems offers Active Service Men and Women an adventure of your choice at no cost!  Yes, you got it, at no cost!  Be it a ride on either bike route, a stay at our Ski Huts or a visit to one of our Destination Huts, it's on us!  Call for availability and more information!

Mtn-Flyer-#12_1-2.jpgThe writer photographer team of Matt Nelson and Rich Durnan has done it again. In the latest issue of Mountain Flyer Magazine (#12) that just hit the stands you will see prominently within it's pages a full feature article by Matt and Rich on our Durango to Moab Hut to Hut bike route.

See the entire article on Rich Durnan's Photo Blog you will probably have to pick up a copy to read it however.