The countdown is on! Saturday, September 20th, marks our 10th Annual Axis Ascent at Arapahoe Basin, and – as always – the right preparation is key to success.
High-altitude hiking brings its own challenges that require both physical readiness and a smart uphill strategy.
As Eagle and Summit County’s top physical therapists and athletic trainers, we’ve helped guide hundreds of patients through recovery and back to the mountains – so we know a thing or two about hiking prep.
To give you a head start, we’ve pulled together a list of our tips to help you make the most of our decade celebration of climbing the big one!
1. Start Your Altitude Acclimation Today
At Arapahoe Basin, you’ll be starting at over 10,700 feet, with the summit push reaching 12,700 feet.
If you’re coming from lower elevations, it’s a good idea to give your body time to adjust.
If you can, start spending time at altitude at least two weeks before the event. Take some shorter hikes at 9,000-10,000 feet, gradually increasing elevation.
48 hours before the hike, start hydrating. At altitude, you lose moisture faster through respiration.
Another pro tip from our PT team: if you’re feeling altitude effects, slow your pace rather than stopping completely. Gentle, continuous movement helps your body adapt better than complete rest.
2. Train Your Uphill Muscles Specifically
The Axis Ascent isn’t just any hike – it’s a sustained uphill challenge. This means that your quads, glutes, and calves need specific preparation.
Include these exercises in your training routine:
- Step-ups on a high box (mimicking the steep terrain)
- Walking lunges with a weighted backpack
- Single-leg glute bridges for stability
Our physical therapists recommend eccentric strengthening, too – slow, controlled step-downs build the muscle control you’ll need for the descent.
Aim for 3-4 training sessions per week, mixing strength work with actual hiking when possible.
3. Master Your Layering System
September weather at A-Basin can swing quickly. You could be facing a sunny and warm morning and find yourself windy and cold within minutes.
- We like to start with a moisture-wicking base layer – cotton is your enemy at altitude.
- Add an insulating mid-layer you can easily remove and stash in your pack.
- Your outer shell should be wind-resistant and packable.
- Don’t forget extremities: bring gloves and a warm hat even if the forecast looks perfect.
Some Axis Ascent veterans swear by zip-off pants for quick temperature adjustments. Remember, you’ll warm up significantly during the climb, so starting slightly cool is perfect.
4. Fuel Like an Athlete
High-altitude hiking burns calories at an accelerated rate – you might burn 400-600 calories per hour on the ascent.
Just like hydrating, start fueling the night before with complex carbohydrates and adequate hydration.
Morning of, eat a substantial breakfast 2-3 hours before starting. A good meal plan consists of oatmeal with nuts and fruit, whole grain toast with almond butter, or eggs with sweet potatoes.
Pack easily digestible snacks for the trail: energy bars, dried fruit, nuts, and simple carbohydrates like pretzels. When on the hike, try to eat small amounts every 30-45 minutes rather than waiting until you’re hungry.
5. Develop Your Pacing Strategy
The biggest mistake we see? Starting too fast.
We get it, the excitement of the group, the beautiful morning, the adrenaline – it gets you going fast. But that can conspire against you and quickly push you beyond your sustainable pace.
We like to use the “talk test”: you should be able to maintain a conversation throughout the hike. If you’re gasping for air in the first 30 minutes, slow down immediately.
Consider using trekking poles to establish rhythm and reduce impact on your knees by up to 25%.
For the summit push, break the climb into mental segments: make it to that rock outcrop, then to the next switchback, then to the ridgeline. Small goals make big climbs manageable.
6. Protect and Prepare Your Feet
Your feet are your foundation, and at 10,000+ feet, they need extra attention.
Before your hike, make sure you break in your hiking boots thoroughly. We like to say that the Axis Ascent is not the day to test your cute new footwear.
Here are a few feetworthy tips:
- Use moisture-wicking socks, and consider bringing an extra pair for the descent.
- Apply preventive blister protection (like Body Glide or moleskin) to hot spots before you start.
- Trim your toenails short and straight across to prevent painful pressure on descents.
To give you more help pre-climb, add in some foot-strengthening exercises leading up to the event. Toe spreads, marble pickups, and calf raises improve intrinsic foot muscle strength and stability.
7. Hydrate Before and During the Ascent
We know, we know, we already covered staying hydrated. But dehydration is one of the biggest culprits of a bad Ascent experience!
At high altitude, you can lose up to twice as much water through respiration as at sea level.
Plan for at least 3 liters of water for the full summit push, 2 liters for the lodge hike. Use electrolyte supplements to maintain sodium, potassium, and magnesium levels – cramping at altitude can end your day quickly.
During the hike, drink before you’re thirsty: set a timer for every 15-20 minutes if needed. Consider a hydration pack for hands-free drinking, making it easier to maintain consistent fluid intake.
8. Know Your Body’s High-Altitude Response
Knowledge is power when it comes to altitude – and every body reacts differently.
Mild symptoms like a slight headache or decreased appetite are normal, but watch for warning signs: severe headache, nausea, dizziness, or confusion require immediate descent.
The “pressure breathing” technique can help: exhale forcefully through pursed lips to increase oxygen exchange.
If you’re taking any medications, make sure to check with your doctor about altitude interactions.
9. Recovery Starts on the Mountain
The climb itself is tough, but the descent can be harder on your body than the ascent, particularly for your knees and quadriceps.
We recommend using trekking poles to reduce impact. Try to take shorter steps and engage your core for stability. Land on your forefoot rather than heel-striking to use your natural shock absorption.
Post-hike, spend 10-15 minutes doing gentle stretches focusing on hip flexors, quads, calves, and hamstrings.
Another great item to pack? Bring a foam roller for the parking lot – your muscles will thank you the next day!
10. Embrace the Community Spirit
The Axis Ascent isn’t just about reaching the summit. Sure, that’s an added bonus, but the real goal of the Ascent is to celebrate recovery, resilience, and our mountain community.
Over the years, we’ve seen participants who are weeks post-surgery hiking alongside ultramarathoners. We’ve cheered for 5-year-olds and 75-year-olds reaching their personal goals.
As you climb, make sure you spend some time with others on the trail. Get to know a new friend, encourage one another, and celebrate the small things.
The magic of the Axis Ascent lies not in how fast or how far you go, but in showing up and challenging yourself alongside an incredible support system.
Are You Ready for the Ascent?
We’re so excited to be celebrating our 10th Annual Axis Ascent – and we hope that you’ll join us for what is going to be an incredible climb.
The Ascent is all about the values we stand for at Axis Sports Medicine: the belief that with proper preparation, determination, and support, everyone can return to doing what they love in our beautiful Rocky Mountains.
Will we see you on the mountain on September 20th? We hope so! Mark your calendars, start prepping today, and get ready for an unforgettable day. Together, we’ll celebrate a decade of ascending beyond our limits.
