How long would u need to stay at a higher altitude for it to make a difference in your endurance?
How long would u need to stay at a higher altitude for it to make a difference in your endurance?
you need about 6weeks, and try to do that training at 7,000feet, that will get you in good shape , once a week go down to 5,500-5,000feet for a speed work out & a long run at about 8,500-9,000feet.
get alot of rest thur the day, sleep & eat good diet w/ Iron, Vitamin C, protien, good carbo's & drink plent of water thur the day.
It is less about "training" at altitude than it is about LIVING at altitude. The ideal method would appear to be living around 8500 feet (individuals vary in their response but 8500 feet is going to cover most folks) and train at 5000 feet or lower.
However, not a lot of places in the US where that can easily be done. By easily I mean not having to drive a while.
technically, you only need about 2 continuous hours a week of training a bit below your aerobic capacity above 7000' for it to MAKE A DIFFERENCE in your endurance.
living and training at 7000-8500' would make a greater difference, of course.
or alternatively do like the pros
buy an altitude tent
dont bother sleepin in it
microdose epo
put down on the doping form that you slept at altitude within the last 15 days
bingo
4% increase in FTP right there