Trains Southern
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| Athearn Loco Parts 1 Custom Hi Hood Southern GP38 2 Locomotive Shell 5057 | |
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$23.95 Time Remaining: 9d 18h 19m Buy It Now for only: $23.95 |
| TYCO Southern 50 BH Flat car MWKD | |
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$5.74 Time Remaining: 32m Buy It Now for only: $10.99 |
| AHM Southern Pacific 40 double door boxcar WMWKD | |
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$4.99 Time Remaining: 38m Buy It Now for only: $9.49 |
| Vintage Athearn Southern Pacific Observation Car Complete Boxed Neat | |
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$17.99 Time Remaining: 41m |
| Athearn Loco Parts 1 Custom Hi Hood Southern SD45 Locomotive Shell 3106 | |
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$24.95 Time Remaining: 9d 19h 8m Buy It Now for only: $24.95 |
| N SCALE KATO 2 8 2 HEAVY MIKADO SOUTHERN PACIFIC SP 3303 126 0113 NIB | |
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$61.00 (20 Bids) Time Remaining: 47m |
| Arnold 0356 S N Gauge Southern Pacific Double Level Passenger car | |
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$6.00 Time Remaining: 48m Buy It Now for only: $20.00 |
| USA TRAINS CUSTOM SOUTHERN PACIFIC BLACK WIDOW MUSTANG RANCH PIGGYBACK FLATCAR | |
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$59.95 Time Remaining: 2d 14h 13m Buy It Now for only: $59.95 |
| N SCALE RIVAROSSI ARNOLD 6 PASS CARS SOUTHERN PACIFIC DAYLIGHT SP 2 BOXS | |
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$62.10 (11 Bids) Time Remaining: 51m |
| Lionel Southern I Beam Flatcar with Wood Load | |
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$16.76 (3 Bids) Time Remaining: 52m |
| BACHMANN HO ALCO RS 3 DIESEL ENGINE DCC ON BOARDSOUTHERN LINES MINTONLY ONE | |
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$49.99 Time Remaining: 6d 6h 26m Buy It Now for only: $49.99 |
| N SCALE KATO CON COR SOUTHERN PACIFIC DAYLIGHT EMD E8 AA BOXED SET | |
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$21.60 (13 Bids) Time Remaining: 57m |
| Kato HO Scale EMD NW2 Phase I 37 10B Southern Pacific 1312 NIB | |
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$36.51 (6 Bids) Time Remaining: 1h 6m |
| Athearn Loco Parts 1 Custom Hi Hood Southern GP50 Locomotive Shell 5057 | |
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$23.95 Time Remaining: 9d 18h 26m Buy It Now for only: $23.95 |
| Mini Metals Pair of Southern Pacific 32 Van Trailers Ho Scale | |
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$6.50 (2 Bids) Time Remaining: 1h 15m |
| MTH AS 616 Southern Pacific Road Switcher | |
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$92.99 (4 Bids) Time Remaining: 1h 23m |
| Bachmann G Scale Train 1203 Box Car Narrow Gauge Southern Pacific 88096 | |
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$36.00 (6 Bids) Time Remaining: 1h 29m |
| ALKEM N SCALE CANTILEVERED SIGNAL BRIDGE SOUTHERN RR CO SMALL STYLE | |
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$19.99 Time Remaining: 28d 19h 40m Buy It Now for only: $19.99 |
| Bachmann N Scale Train Diesel GP50 Analog Norfolk Southern 61291 | |
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$18.51 (10 Bids) Time Remaining: 1h 29m |
| 4 Car Southern Pacific Lark Smoothside Passenger Set Kato 106 1005 N MY186 | |
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$56.00 (3 Bids) Time Remaining: 1h 29m |
| ExactRail HO 62 PCF Beer Car Southern Pacific 691652 | |
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$32.95 Time Remaining: 17d 2h 20m Buy It Now for only: $32.95 |
| Kato N Scale Southern Pacific Morning Daylight Articulated Chair 2 Car Set Train | |
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$26.00 (8 Bids) Time Remaining: 1h 29m |
| Athearn JMC HO Box Car Southern 27138 Model 1016 | |
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$9.99 (1 Bid) Time Remaining: 1h 32m |
| AHM HO RS 3 SOUTHERN PACIFIC POWERED ENGINE ONE TO SELL SUPER SPECIAL LOOK | |
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$19.99 Time Remaining: 6d 3h 38m Buy It Now for only: $19.99 |
| CHAMP DECALS SOUTHERN PASSENGER CAR | |
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$3.50 Time Remaining: 1h 39m |
| Tyco Southern Railroad Car With Log Load Circa 1970s | |
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$9.99 Time Remaining: 1h 39m |
| N Scale Bachmann SOUTHERN GP50 Diesel Locomotive gbb ihc New in Box 61254 | |
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$32.95 Time Remaining: 14d 17h 18m Buy It Now for only: $32.95 |
| Tyco Southern Railroad Flat Car Logs MiB Circa 1970s | |
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$9.99 Time Remaining: 1h 39m |
| Athearn HO Southern Pacific Trailer Set Model 5160 | |
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$18.00 (8 Bids) Time Remaining: 1h 40m |
| IHC HO Southern Pacific OLD TIME Gondola 222 | |
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$7.95 Time Remaining: 1h 42m Buy It Now for only: $8.95 |
| Atlas HO TM 11364 PS 2 2 Bay Covered Hopper Southern Pacific 402139 | |
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$12.99 Time Remaining: 14d 14h 30m Buy It Now for only: $12.99 |
| LIONEL Southern Pacific Baggage Car 16040 | |
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$14.99 Time Remaining: 1h 44m |
| HO WOODLAND SCENICS DRY TRANSFER DT609 SOUTHERN PACIFIC BOXCARS 2 CAR SET | |
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$4.80 Time Remaining: 1h 45m |
| HO Scale Trains Bachmann EMD F7 A Locomotive 4271 Norfolk Southern 63041 | |
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$19.95 Time Remaining: 5d 23h 36m Buy It Now for only: $19.95 |
| Southern Pacific 40 Standard Single Door Boxcar20093 | |
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$12.45 (8 Bids) Time Remaining: 1h 46m |
| Bachmann HO Scale Train Diesel GP50 Analog Southern 9014 61205 | |
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$17.95 (7 Bids) Time Remaining: 1h 50m |
| Atlas HO COVERED HOPPER SOUTHERN PACIFIC 402144 ATT11380 | |
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$11.99 Time Remaining: 29d 3h 25m Buy It Now for only: $11.99 |
| Spectrum HO Scale Train Steam 4 4 0 Alco DCC Tsunami Sound Southern 85103 | |
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$109.50 (19 Bids) Time Remaining: 1h 50m |
| LIONEL Southern Pacific Operaring Cowboy Car 6 16630 | |
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$7.95 Time Remaining: 1h 54m |
| MTH ROAD X258 SOUTHERN CABOOSE BRAND NEW NO BOX | |
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$32.95 Time Remaining: 29d 16h 35m Buy It Now for only: $32.95 |
| MDC Roundhouse HO Box 12 Car Set Kansas City Southern Different Numbers | |
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$72.00 (5 Bids) Time Remaining: 2h 2m |
| LIONEL Southern Pacific Horse Car 6 16329 | |
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$3.99 (1 Bid) Time Remaining: 2h 3m |
| Bachmann Southern 1246 42 ft Gondola w Load HO Scale Original box 0959 | |
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$9.99 Time Remaining: 2h 6m |
| Lionel O 6 15028 Southern Railroad Waffle Side Box Car | |
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$29.98 Time Remaining: 29d 23h 36m Buy It Now for only: $29.98 |
| Mini Metals 1954 Ford Southern Pacific Utility Truck Ho Scale | |
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$5.95 Time Remaining: 2h 9m |
| Mini Metals 1954 Ford Southern Pacific pickup Ho Scale | |
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$5.95 Time Remaining: 2h 13m |
| Atlas HO TM 11363 PS 2 2 Bay Covered Hopper RTR Southern Pacific 402123 | |
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$12.99 Time Remaining: 14d 14h 30m Buy It Now for only: $12.99 |
| Southern Pacific 51249 All Door Box Car VINTAGE AHM HO Scale OOP MY18T53 | |
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$6.95 Time Remaining: 2h 14m |
| Southern Pacific SP 490567 CD Quad Hopper Atlas 3702 N Scale MY18T29 | |
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$7.95 Time Remaining: 2h 14m |
| Norfolk Southern Research Caboose Decals N162 | |
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$4.99 Time Remaining: 5d 12h 27m Buy It Now for only: $4.99 |
| Athearn HO Southern Pacific Bulk Head Car with Log Load Kadee Couplers | |
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$9.99 (1 Bid) Time Remaining: 2h 14m |
| Lionel 11718 Norfolk Southern 6 Car Freight Set | |
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$199.99 Time Remaining: 2h 29m |
| HO DECALS SOUTHERN BAY WINDOW CABOOSE c1972 HERALD KING NIP | |
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$3.99 Time Remaining: 29d 14h 49m Buy It Now for only: $3.99 |
| N SCALE CON COR SOUTHERN PACIFIC OVERNIGHT EXPRESS LIMITED EDDTION SET | |
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$113.50 (27 Bids) Time Remaining: 2h 33m |
| NORFOLK SOUTHERN 60 Auto Parts Box Car 463002 2 RAIL ATLAS O 7547 1 | |
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$34.99 Time Remaining: 2h 37m Buy It Now for only: $50.00 |
| Proto 2000 E8 9 Kansas City Southern locomotive Ho scale | |
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$60.00 Time Remaining: 2h 38m Buy It Now for only: $100.00 |
| Rapido 106137 HO Baggage Express Kansas City Southern 26 | |
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$26.95 Time Remaining: 28d 20h 41m Buy It Now for only: $26.95 |
| Mini Metals Pair of Southern Pacific 32 Van Trailers N Scale | |
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$0.99 (1 Bid) Time Remaining: 2h 47m |
| Vintage Wood Sheathed Box Car Southern Pacific | |
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$5.00 (1 Bid) Time Remaining: 2h 52m |
| HO ExactRail SP Southern Pacific Wood Chip Gondola 23 | |
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$29.95 Time Remaining: 24d 20h 33m Buy It Now for only: $29.95 |
| The Southern Pacific in Los Angeles | |
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$27.00 (2 Bids) Time Remaining: 3h 1m |
| Lionel 9482 Norfolk Southern Box Car | |
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$30.00 Time Remaining: 3h 5m |
| BRAND NEW O RAILKING Norfolk Southern SW1500 Switcher Diesel Engine Non Powered | |
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$99.95 Time Remaining: 29d 23h 19m Buy It Now for only: $99.95 |
| Bachmann North Pole Southern Train Set | |
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$51.00 (2 Bids) Time Remaining: 3h 12m |
| N SCALE 70 Ton Offset Side 3 Bay Hopper w Load Single Car Kansas City Southern | |
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$11.50 Time Remaining: 3h 14m |
| MICRO TRAINS03800420 SOUTHERN | |
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$15.38 Time Remaining: 11d 20h 52m Buy It Now for only: $15.38 |
| NOS HO ATT Southern Pacific Diesel Train Road Switcher Alco C415 Locomotive | |
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$20.00 (6 Bids) Time Remaining: 3h 23m |
| TYCO Mantua HO Baggage Car Southern 800 | |
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$6.99 Time Remaining: 3h 26m |
| Bachmann HO Spectrum 4 8 2 Southern Pacific 4367 EXC+++ | |
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$99.99 Time Remaining: 3h 29m |
| 29214 SOUTHERN 6464 298 BOXCAR | |
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$24.50 Time Remaining: 27d 30m Buy It Now for only: $24.50 |
| American Flyer Southern Pacific Daylight Passenger Set A B A plus 4 Pass Cars | |
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$555.00 (11 Bids) Time Remaining: 3h 54m |
| Rare Custom Painted Ken Kidder HO Brass Southern Pacific Harriman Coach 1394 | |
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$56.00 (9 Bids) Time Remaining: 4h 8m |
| HO Scale Trains SOUTHERN 2 10 2 DCC READY LOCO NIB IHC | |
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$159.99 Time Remaining: 22d 17h 1m Buy It Now for only: $159.99 |
| N Gauge Kato Southern RR 52 seat Coach 824 | |
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$26.99 Time Remaining: 4h 30m |
| N Gauge Kato Southern RR 73ft Baggage 102 | |
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$26.99 Time Remaining: 4h 30m |
| MICRO TRAINS99040956 SOUTHERN PACIFIV 83 GRIDER BRIDGE | |
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$13.15 Time Remaining: 2d 17h 10m Buy It Now for only: $13.15 |
| N Gauge Kato Southern RR 52 seat Coach 832 | |
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$26.99 Time Remaining: 4h 30m |
| N Gauge Kato Southern RR Corregated 10 6 Sleeper | |
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$26.99 Time Remaining: 4h 30m |
| BRAND NEW O RAILKING Norfolk Southern SW1500 Switcher Diesel Eng ProtoSound 20 | |
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$274.99 Time Remaining: 29d 23h 19m Buy It Now for only: $274.99 |
| N Scale Kato Southern Pacific 2 car set 106 6301 | |
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$39.99 Time Remaining: 4h 34m |
| N Scale Kato Southern Pacific 2 car set 106 6304 | |
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$39.99 Time Remaining: 4h 34m |
Training for High Altitude Climbs
From Sir Edmund Hillary to the weekend warrior we are always pushing our own personal limits by going farther, faster, and of course higher than we had even been before. Our quest to challenge ourselves is what is so fulfilling when climbing a peak, running a marathon, or sailing a long distance regatta. With all these challenges come risks, and none more dangerous than that of high altitude. Altitude is generally associated with extreme conditions such as avalanche danger, hidden crevasses, freezing temperatures, remote locations, and of course limited oxygen, and if not properly planned for can cause serious consequences. Whenever doing any hiking or climbing at altitude we always prepare ourselves to have the highest chance of success whether on Mt. Whitney at 14,505 ft. or Aconcagua at 22,841 ft. When referring to preparation we are talking about your physical training, your gear requirements, and your daily routine (fluid intake, Pulse Oximeter Readings, supplements, food consumption and understanding the signs and symptoms of altitude sickness) on the mountain to optimize your chances of success.
First of all what is high altitude? Altitude can be defined on the following scale: High (8,000 - 12,000 feet), Very High (12,000 - 18,000 feet), and Extremely High (18,000+ feet). There are no specific factors such as age, sex, or physical condition that correlate with susceptibility to altitude sickness. Some people get it and some people don't, and some people are more susceptible than others. Most people can go up to 8,000 feet (2,438 meters) with minimal effect.
Your physical training is the foundation required for any mountain climbing experience regardless of overall elevation. If you want to give yourself the best chance of reaching the summit specific training is essential. When training for altitude our programs follow that designed by Mark Twight, world renowned fitness training, mountaineer, and author of "Extreme Alpinism: Climbing Light, Fast & High", and focus on distinct stages of preparation. The training program revolves around multiple stages with increased intensity aimed to peak at the appropriate time before departure. The goal of the program is to develop the strength and stamina for sustained physical ability over long periods of time as well as increasing your anaerobic threshold (AT) for improved performance at altitude. Your stages of training include; foundation building, power training (PT), cardiovascular power endurance (CPE) (increasing your aerobic capacity), cardiovascular extensive endurance training & muscular endurance training (CEE) (long term endurance with moderate level of physical output), tapering & rest, and peaking. Examples of recommended activities include; PT – Squats, lunges, step ups, CPE – Mountain biking, hill climbs with pack weight, hypoxic swims, CEE – Distance running, 10 + mile hikes, cycling.
Proper gear and equipment is critical to your climbing success and overall experience. You can be the best conditional individual on the mountain, but without proper equipment you will never make it. Whether you are traveling alone or with an operator always ask for specific gear lists and be certain you have a good understanding of what each items is. I recommend creating a checklist for all items you will need, specific to your equipment, and use that as a guideline for packing. Your warmth is essential and even with the highest rated down garments it is recommended to bring hand and feet warmers for summit pushes. Preparing your kit and making sure you have the right equipment, the proper pack weight, and spare necessities (batteries, sunscreen, lip balm, patch kit, laces, hand held scale etc.) is all part of the preparation process. Know your terrain and consult your guide until you are comfortable with your equipment before departure.
Your daily routine on the mountain will make sure you continue to recognize how your body is adjusting to the altitude and provide early warning signs of Acute Mountain Sickness (AMS). Your daily routine should include; meals, hydration, supplements, planning and altitude illness scorecard. Your diet plays a considerable role in your acclimatization process and the nutritional balance is essential to keep energy levels high. Almost everyone going to altitude loses weight, both body fat and lean tissue, as a result of energy requirements increasing 15-50% coupled with a loss of appetite. Calorie intake should be up to 6000 per day consisting of 400 grams of carbohydrates.
Hydration is the key to reducing AMS symptoms and facilitates proper acclimatization. The bodies fluid requirements at altitude increase significantly and 4-5 liters per day is the recommended daily intake. This is mainly caused by increased water losses from the lungs due to the increased ventilation of cold, dry air, physical exertion, as well as the diuretic effects of altitude alone. Remember to treat all water on the mountain to prevent Giardia and other bacterial infections.
Supplements, planning, and understanding the symptoms of AMS will reduce anxiety on the mountain and enable preventative methods to be used as opposed to reactionary. Specifically, Acetazolamide (Diamox) is a prescription drug used to prevent altitude sickness and aid in the acclimatization process. Additional supplements include Ginkgo Biloba, an over the counter herbal extract which increases oxygenation and blood flow. Additionally, endurance supplements, such as Cytomax and Endurox, can assist in reducing muscle fatigue and soreness. Finally, understanding the symptoms of AMS (nausea, headache, fatigue at rest, mild swelling in extremities, dizziness) and having a daily routine to reduce these symptoms. It is important to remember that most climbs include several days on the mountain and it is not a race to top but rather a well planned and disciplined process that begins when you make your commitment to conquering any peak.
Kevin Jackson is the owner of The Southern Terrain, an elite adventure training and guiding organization in San Diego, California. To learn more about their global adventures, or corporate development programs in San Diego, call (858) 309-2311 or e-mail at info@tstadventures.com.
Key Points to Remember When at Altitude
1
Drink 4-6 liters of water per day and at least one liter every 3 hours
2
Climb high and sleep low - It is recommended to climb no more than 1,000 ft. per day and a rest day should be incorporated every 3,000 ft. of gain.
3
Eat a high carbohydrate diet (More than 70% of your calories come from carbohydrates) while at altitude. Suggested snacks are raisins and other dried fruits, yogurt-covered raisins, banana chips, fruit chews, jelly beans, Chuckles, Gummier Bears, red and black licorice, granola bars, bagels, toaster pastries, and fig bars.
4
Eat at least one hot meal per day - Potatoes, rice, couscous, and noodles are typically easier to digest.
5
Do not drink unpurified water or melted snow because at altitude water boils before it reaches 212°F (100°C), the boiling temperature at sea level, it needs to be boiled longer than the 10 minutes necessary for
About the Author
Kevin Jackson is the owner of The Southern Terrain, an elite adventure training and guiding organization in San Diego, California. To learn more about their global adventures, or corporate development programs in San Diego, call (858) 309-2311 or e-mail at info@tstadventures.com.
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