No session without hydration, appropriate dilution of drinks according to the outside temperature (the hotter it is, the more you dilute your drink). Finish your session with 10 minutes of recovery by walking and a passive stretching session. Performance and reduce the risk of injury. To improve your power and climbing ability, you must be able to repeat this type of session every day over a given period of time. The aim is to be able to finish your session with the feeling that you can still do at least one or two repetitions in the same way, otherwise the session is too difficult, or the pace too strong for you.
KILOMETRE VERTICAL DU MONT BLANC HOW TO
How to progress: increase the number of repetitions or your speed over the sessions, do not reduce recovery and rest times. To achieve a better quality session, avoid mixing ascents and descents at race pace in the same session, the muscular constraints are different. You can use the descent for technical work. To progress on the KMV it is better to do 100, 200 m+ or 500 m+ at a higher pace than to do the whole D+.Īlternate 100m+ running and 100m+ slow pace, repeat to the summit.Īlternate 200m+ running and 100m+ slow pace, repeat to the top.ĭo 300m+ running at maximum pace, then 200m+ walking, repeat running to the top.Īlternate 300m+ run, 100m+ recovery at slow pace, run again to the top.Ĭlimb to 400m+ at maximum pace, rest without activity for 10 minutes, come down slowly, repeat as long as you climb at the same speed. Before your ascent, warm up by jogging at a slow pace for 15 minutes, then do some educational knee lifts, leg curls on thighs for 3 to 5 minutes. These exercises will help you to improve your climbing consistency. = 3600 / ascent time in seconds x ascent height.Įx: a runner does the KmV in 30' his VA will be 3600 / 1800 x 703= 1406 m/h against an average gradient of 19%. Here are some examples of training according to your level: beginner or advanced.Įvaluate your average climbing speed (VA) over 1000 m.Ī.V. This VA will be higher if you are more fit and if the slope is steep. Marks are placed on the course, every 100 m of ascent they serve as reference points during your ascent, or to carry out your training by splitting the ascent.Ĭlimbing speed (VA): if you do a KMV in 1 hour, your VA will be 1000 m/hour. The definition of the Kilometre Vertical: 1,000 metres of ascent in the shortest possible distance.
Admire Mont Blanc on a clear day as you reach the summit on the Savoy side!
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