pre race high altitude acclimitization: is there a huge difference between arriving 7 days and 14 days beforehand?

Training Advice/Discussion Marathon

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6 years ago 05/27/2019 7:48pm EDT

i'm a sea level runner training for a marathon at high altitude (the course is between 6,000 and 14,000 feet). i've read a lot of conflicting opinions regarding the benefits of arriving ahead of time. i have the option of arriving either 1 week or 2 weeks before the race and spending most of that time at 10,000, while going running even higher.

my question: how much of a difference will there be if i'm there for 7 days beforehand or 14 days beforehand? i know that really 6 weeks beforehand would be ideal, but is there a general rule that says you're this percentage acclimated at 5 days, this percentage at 10, this percentage at 14? what would you recommend?

thanks for any help.

6 years ago 05/27/2019 7:49pm EDT

re: Tomas Wastolife

Just start training with a sauna suit to replicate altitude.

6 years ago 05/27/2019 11:59pm EDT

6 years ago 05/28/2019 3:09am EDT

re: Tomas Wastolife

Either aim to get there 4 days max in advance or more than two weeks. In between, here is when your body is most struggling with the altitude adaptations.

6 years ago 05/28/2019 11:34am EDT

re: Tomas Wastolife

Pikes Peak marathon??

6 years ago 05/28/2019 12:22pm EDT

re: HolyPrick

HolyPrick wrote:
Either aim to get there 4 days max in advance or more than two weeks. In between, here is when your body is most struggling with the altitude adaptations.

That's what I have heard too.

As somebody who lived in altitude for a long time I would say the longer the better. Come early do some hikes as high up as possible, drink a lot of water, avoid alcohol and expect to perform in slow motion. (If you run above 10000ft, 6000 is not so much of a big deal but you will feel it. If it's just one pass or peak around 10000 you probably can survive the race if you just come for the race. I would not try that for Leadville 100 for example.

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