Your first altitude training camp is an exciting adventure and a real performance booster! With a bit of preparation, you'll enjoy a unique experience in an exceptional setting. Packing, nutrition, acclimatization: here are our best tips to arrive relaxed and make the most of your altitude stay.
When to go and how long to stay?
The ideal duration for an altitude training camp is between 7 and 21 days. Even a short stay lets you enjoy the unique environment and feel the first benefits of altitude. The longer you stay, the more your body adapts and the more lasting the benefits.
7 days: the discovery camp
Perfect for a first discovery! You'll enjoy the exceptional setting, acclimatize gently and already feel the benefits of altitude training. It's the ideal format to try it out and make you want to come back.
10-14 days: the sweet spot
This is the recommended duration for a first real camp. You have time to acclimatize comfortably, progressively build intensity, and return with genuine adaptations. It's often around day 10 that you feel really great and the sensations take off.
18-21 days: the full camp
For athletes who want to maximize the benefits. Allows complete acclimatization and a real quality training block at altitude.
What time of year?
The Font-Romeu area enjoys over 300 days of sunshine per year. The ideal period for an altitude camp is from early April to late October. Plan your camp so the return to sea level falls 12 to 21 days before your target competition.
Well-being and recovery: the keys to a successful camp
An altitude camp is also an opportunity to take care of yourself in a rejuvenating environment. A few good recovery habits will make all the difference in getting the most out of your stay.
Prioritize sleep
Altitude promotes deeper, more restorative sleep. Take advantage by going to bed a little earlier than usual and aiming for 8 to 9 hours of rest. Your body will thank you and your training sensations will be top-notch.
Take care of your recovery
Stretching, foam rolling, nature walks... The exceptional setting of the Cerdagne is perfect for recovering between sessions. Enjoy the center's common areas to relax and connect with other athletes.
Listen to your body
Altitude is a powerful natural stimulus. Your body adapts gradually and it's perfectly normal to feel a short acclimatization period. Listen to your sensations and adjust your training accordingly: it's the best way to make lasting progress.
Rich and varied nutrition
Remember to eat well and hydrate more than at sea level. A diet rich in fruits, vegetables, carbs and protein will help you get the best out of every session. Feel free to use the center's equipped kitchen to prepare your meals.
What to pack?
Altitude changes the game when it comes to gear. The air is drier, the sun more intense (UV increases by 10-12% per 1000m), and temperature swings between day and night are significant.
Sun protection
SPF 50+ sunscreen to apply before every session and reapply every 2 hours. SPF 30+ lip balm is a must. Category 3 sunglasses minimum. Cap or visor for training.
Technical clothing
Use the 3-layer system: a breathable base layer, an insulating layer (light fleece), a windproof/waterproof shell. Mornings at altitude can be cool (5-10°C) even in summer. Pack light gloves and a buff for early sessions.
Training equipment
Your usual running/trail shoes. A heart rate monitor is nearly essential for managing effort (your HR will be higher at altitude). Pack a foam roller or massage ball for recovery.
Hydration
Bring a water bottle of at least 750 mL for training. Pack electrolyte tablets or a sports drink mix. At altitude, you dehydrate faster without realizing it, because dry air accelerates sweat evaporation.
Nutrition: your fuel at altitude
At altitude, your body works a little harder and needs more energy. Good news: it's the perfect excuse to eat well without guilt! Here's how to fuel up for peak performance.
Increase carbohydrates
Your body needs more energy at altitude. Pasta, rice, whole grain bread, dried fruits, cereal bars: enjoy plenty of carbs at every meal. It's the ideal fuel for quality training sessions.
Protein at every meal
Protein is essential for muscle recovery. Include a protein source at every meal: meat, fish, eggs, legumes. It will help you recover well between sessions and make the most of every training.
Enhanced hydration
Drink regularly throughout the day, not just during training. Your urine should stay clear. Sports drinks during sessions help maintain mineral salt levels.
Antioxidants and micronutrients
Fill your plate with color! Berries, green vegetables, nuts and seeds are your best allies. They provide the vitamins and minerals that boost your recovery and energy at altitude.
Our 4 tips for a successful camp
Start easy
The best advice we can give you: enjoy the first days to acclimatize gently. Reduce volume and intensity slightly for the first 3-4 days. You'll see, sensations build up gradually and the best sessions often come in the second half of the camp!
Protect yourself from the sun
The sun at altitude is generous (over 300 days a year in Font-Romeu!), but also more intense. Remember SPF 50+ sunscreen, sunglasses and a cap. Well protected, you'll fully enjoy every outing under the blue Pyrenean sky.
Invest in sleep
Sleep is your best ally at altitude. Go to bed a little earlier than usual, aim for 8 to 9 hours of rest, and don't hesitate to take a short 20-30 min nap after training. You'll wake up each morning with more energy.
Plan your return
The bonus of altitude training: the benefits keep coming after you return! Peak fitness occurs between 12 and 21 days after returning to sea level. If you have a competition in sight, plan your camp to arrive at your best on race day.
Mont-Louis: the ideal base camp for a first altitude stay
For a first altitude camp, the choice of accommodation is key. Mont-Louis, located at the heart of the Cerdagne at 1600m altitude, brings together all the conditions for a successful first experience.
- Sleeping altitude of 1600m, ideal for a first camp (not too low, not too high).
- Central location between the Font-Romeu CREPS, Matemale lakes and trail paths, all within 15 minutes.
- Train directly from the accommodation on altitude trails, no car needed.
- Accommodation designed for athletes: equipped kitchen to manage your nutrition, gym for recovery, common areas to connect with other athletes.
A well-prepared first altitude camp can be a real breakthrough in your progression. Take the time to do things right beforehand, and you'll return with solid adaptations and the desire to come back.
