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If you have cycled uphill in high altitudes before, you have likely felt how it affects your cycling abilities. While ascending, the air becomes more sparse, making it more challenging to inhale. Each little action on the bicycle feels as intense as a full sprint and requires longer to recover from these small movements. Many elite athletes attend high-altitude training camps to adjust to extreme conditions before their races. Yet, they can't escape the challenging effects of altitude during their final push to the finish line.
The term "high altitude" specifically denotes areas above 5000 feet altitude, like Boulder, Colorado (5,300 ft) and Flagstaff, Arizona (6,900 ft), where physical exertion poses unique physiological obstacles. Even though cities like St. George, Utah (2,700 ft) and Coeur d'Alene, Idaho (2,200 ft) are below the threshold, you may still experience slight physiological effects. Let’s explore how elevation impacts your ride, especially when biking from Missoula to Hamilton on the Bitterroot Bike Trail.
You Get More Tired
Many intuitively grasp that a reduced amount of air is available at higher elevations. "Reduced air" refers to the decreased air density at higher altitudes, resulting in fewer molecules filling a specific volume. Significantly, it relates to fewer oxygen molecules filling a specific volume at higher elevations. This is crucial because oxygen is essential for powering your muscles during endurance activities like biking.
Less oxygen molecules in the average breath volume means less oxygen is taken into your cardiovascular system with each breath. Reduced oxygen intake decreases the amount of oxygen transported with each heartbeat, requiring your heart to beat more often to supply the same oxygen levels as at sea level.
If you exert the same effort while biking, your heart rate will be elevated, and your power output will be reduced compared to when at sea level. In the language of inner conversation, this is akin to your bike computer indicating "not so bad" while your legs and lungs tell you otherwise. Athletes who rely on power anticipate a 5-10% decrease in power zones at 5,000 feet elevation, which decreases to 3-5% at 3,000 feet and rises to 8-13% at 7,000 feet elevation.
Getting Hungrier and Thirstier
The impact of altitude on your metabolism is not as apparent as the effects caused by a lack of oxygen. When you’re at high elevation, your metabolism is boosted, which results in higher daily caloric needs, especially during physical activity, leading to a greater dependency on carbohydrates for energy.
Increasing the amount of food you consume daily and focusing on nutrition while cycling may seem simple. However, it's essential to remember that decreased oxygen levels lead to reduced resources being directed toward your digestive system for food processing, particularly during physical activity. The most effective approach, considering these elements, is to use various methods for training at high altitudes. For example, you could start consuming carbs before you get to your starting point, fuel up before exercising, use reliable fueling techniques for biking, and most importantly, don't forget to refuel.
Your body needs more calories and water. Because of the decreased air density at higher elevations, your breaths become more shallow and frequent to ensure maximum oxygen intake for your cardiovascular system. This altered breathing pattern requires an increased intake of fluids to meet your body's requirements.
Moreover, high-altitude areas usually have dry weather conditions. The absence of moisture leads to a reduced perceived—yet not real—perspiration rate, causing dehydration. It can be exacerbated even more if the high-altitude environment is not warm. Like fueling up, it's essential to hydrate with electrolytes before reaching high altitude, maintain hydration and electrolyte levels upon arrival, and avoid falling behind on hydration, as the effects can be worse than at sea level.
You Feel Hotter
It’s difficult to truly grasp the intensity of the sun's heat until you've experienced a blue-sky day in a high-altitude city. Getting one mile closer to the sun sounds insignificant, but it actually means there are fewer air molecules between you and the sun, making you feel the impact of the sun on your skin more intensely.
Adding to the problem, the hotter-than-usual sun will reflect off roads in a hotter-than-normal manner. High temperatures in the nineties on a sunny day will cause temperatures to reach over 100 degrees just a few feet above pavement and asphalt.
If you can, begin your training early as your optimal strategy. If you can't control the timing, pay attention to your footwear. Consider lightweight and breathable options because your feet are exposed to the highest temperatures on the road surface. Remember to pack sunscreen and make sure to apply it generously and frequently. Try to find shelter when you can because the great advantage of low humidity is that hot temperatures feel surprisingly pleasant when you're not under the sun's rays.
You Get Faster
If you have reached a point where you are unsure if any of this is worth it, remember that lower air density and fewer molecules mean less air resistance while cycling.
The main factors influencing cycling speed are weight, rolling resistance, aerodynamics, and air resistance. Air resistance plays a significant role in this equation, resulting in higher speeds at higher altitudes than sea level. Riding at altitude allows you to go faster than sea level, even with lower power and higher heart rate.
The Bitterroot Bike Trail
The Bitterroot Bike Trail is a paved route following US 93 from Missoula to Hamilton in Montana's picturesque Bitterroot Valley. It offers an excellent travel option and a valued recreational amenity compared to a crowded road. You will be rewarded with the breathtaking Bitterroot Trail scenery throughout its 50-mile expanse, including the majestic Bitterroot Range on the western side and the Sapphire Mountains on the eastern side. The trail provides a perfect opportunity to discover the scenic area leisurely, with towns spread out along the route for resting and refueling and campgrounds offering amenities for multi-day trips.
Starting Point: Missoula Elevation
The trail begins in downtown Missoula's northern end, linking with the Milwaukee Trail at McCormick Park beside the Clark Fork River. Afterward, the route will take you towards the southwest, following the continuous railway lines and Ronan Street as it leaves the town.
The Missoula elevation in the Bitterroot Bike Trail is around 3,200 feet, which offers a relatively easy beginning to the trail, making the first few miles doable for most cyclists. When leaving Missoula, you can anticipate a gradual slope that gently engages your leg muscles without being too challenging right from the start. The pathway is smoothly paved and provides stunning vistas of the nearby scenery, establishing the mood for your upcoming adventure. As you approach Lolo, you can expect a gradual incline that is challenging but not too difficult to handle.
Mid-Point Challenges and Scenery
After approximately 2 miles, the trail intersects with US 93 and will swiftly take you into the rural countryside. The upcoming village you will reach is Lolo, where you can detour briefly to the west on US 12 to visit Travelers' Rest State Park—once a campsite for Lewis and Clark in 1805 and 1806. After another 9 miles, you’ll enter the nearby town of Florence.
As you get closer to the Bitterroot Mountains, you will see a more significant elevation gain. This part of the trail offers tougher uphill sections, which are challenging but rewarding with beautiful scenery. Here, you will come across rolling hills that provide elevation challenges and chances to admire stunning views of the valley. Tourist destinations provide ideal spots for a much-needed pause, with high elevations offering stunning views that justify the visit.
Travel a bit further south, and you'll reach State Route 269, where you can continue along the road heading southeast. Once you pass over the Bitterroot River in half a mile, you can join the Stevensville River Trail, which runs alongside SR 269 into downtown Stevensville, a small town known as Montana's inaugural permanent settlement.
By traveling further south on the Bitterroot Trail for about eight additional miles, you will reach Victor. The path shifts east of US 93 at SR 363, seven miles south of Victor. Traveling along the state highway will lead you to the charming town of Corvallis. Blodgett Park, located a short distance north from where the trail intersects the Bitterroot River, offers a shady resting area overlooking the clear waters.
Ending at Hamilton: Elevation and Final Push
The trail ends south of Hamilton at another bridge crossing the Bitterroot River. Many popular campgrounds serve as a relaxed beginning point for a trail. You can purchase food, drinks, maps, books, and hunting and fishing gear. RV enthusiasts and campers will also find this location ideal, thanks to its expansive RV Park and camping choices right next to the Bitterroot River.
The Hamilton elevation on the Bitterroot Bike Trail is approximately 3,600 feet above sea level, signifying the last leg of your journey. While the increase in height may not appear significant, it can still pose a tough challenge during a lengthy bike ride. The final stretch demands a strong ending, as the path winds through the valley with a couple more easy ascents before reaching the town. It's best to maintain a steady pace and stay well-hydrated to navigate this last portion successfully.
Experience The Bitterroot Mile Club!
After a long journey along the Bitterroot Trail, The Bitterroot Mile Club offers a perfect spot to relax and take in the beautiful scenery of Bitterroot Valley, Montana. Located in the center of this stunning area, we provide services specifically designed for tired adventurers and explorers. Here, you’ll find the perfect place to unwind and recharge after conquering the trail's challenging inclines, featuring cozy lodging, a peaceful atmosphere, and convenient proximity to the Bitterroot Trail. Whether you're seeking comfortable lodging or simply a place to relax, the Bitterroot Mile Club elevates your Bitterroot Valley experience, offering a mix of comfort and convenience for your Montana journey. Reserve your stay now!