Trail – KMV Col du Sabot
Admire Mont Blanc on a clear day when you reach the summit, on the Savoie side!!
The definition of the Vertical Kilometer: 1 meters of elevation gain over the shortest possible distance.
The definition of the Vertical Kilometer: 1 meters of elevation gain over the shortest possible distance.
Markers are positioned on the course, every 100 m of elevation gain; they serve as landmarks during your climb, or to carry out your training by breaking up the climb.
Rate of Ascent (RA): if you do a KMV in 1h00, your RA will be 1000 m/hour. This RA will be greater if you are fitter and if the slope is steep.
Here are some examples of training according to your level: beginner or advanced.
TEST PROPOSED:
Estimate your average rate of climb (ROC) over 1000 m.
VA = 3600 / ascent time in seconds x Elevation gain.
Ex: a runner completes the KmV in 30′ his VA will be 3600 / 1800 x 703 = 1406 m/h against an average slope of 19%.
Reference table:
Your time: 30' 35' 40' 45' 50′ 55′ 1h00 1h05 1h10 1h15 1h20 1h25 1h30
Your VA in m/h: 1406 1205 1055 937 844 767 703 649 603 562 527 496 469
SUGGESTED EXERCISES:
These exercises will help you improve your consistency when climbing. Before your climb, do a warm-up by jogging at a slow pace for 15 minutes, then some educational exercises such as knee raises and leg bends for 3 to 5 minutes. To improve your KMV, it is better to do 100, 200 m+ or 500 m+ at a higher speed than to do the entire D+.
Beginner runners:
Alternate 100m+ running and 100m+ slow pace, repeat until the top.
Alternate 200m+ running and 100m+ slow pace, repeat until the top.
Run 300m+ at maximum pace, then walk 200m+, then run again to the summit.
Confirmed runners:
Alternate 300 m+ running, 100 m+ recovery at a slow pace, then start running again to the summit.
Climb up to 400m+ at maximum speed, rest without activity for 10 minutes, descend slowly, start again as long as you climb at the same speed. If the speed decreases, stop.
You can use the descent for technical work. To perform a better quality session, avoid mixing climbs and descents at race pace in the same session, the muscular constraints are different.
How to progress: increase the number of repetitions or your speed over the sessions, do not reduce the recovery and rest times. The goal is to be able to finish your session with the feeling of being able to do at least one or two more repetitions in the same way, otherwise the session is too difficult, or the pace too strong for you. To improve your power and your climbing ability, you must be able to repeat this type of session daily over a given period, this is the certainty of improving your
performance and limit the risk of injury. Finish your session with 10 minutes of recovery walking and a passive stretching session.
Little practical tips:
No session without hydration, appropriate dilution of drinks according to the outside temperature (the hotter it is, the more you dilute your drink). We draw your attention to the fact that the durations and types of exercises proposed are indicative and may require a more personal adaptation, according to your own parameters (VMA, training level, etc.). Traditional running training must always be supplemented by specific training, on the workshops and also by general physical preparation. These aspects of training are important, because they significantly improve performance, recovery and limit the risk of injury.
Rate of Ascent (RA): if you do a KMV in 1h00, your RA will be 1000 m/hour. This RA will be greater if you are fitter and if the slope is steep.
Here are some examples of training according to your level: beginner or advanced.
TEST PROPOSED:
Estimate your average rate of climb (ROC) over 1000 m.
VA = 3600 / ascent time in seconds x Elevation gain.
Ex: a runner completes the KmV in 30′ his VA will be 3600 / 1800 x 703 = 1406 m/h against an average slope of 19%.
Reference table:
Your time: 30' 35' 40' 45' 50′ 55′ 1h00 1h05 1h10 1h15 1h20 1h25 1h30
Your VA in m/h: 1406 1205 1055 937 844 767 703 649 603 562 527 496 469
SUGGESTED EXERCISES:
These exercises will help you improve your consistency when climbing. Before your climb, do a warm-up by jogging at a slow pace for 15 minutes, then some educational exercises such as knee raises and leg bends for 3 to 5 minutes. To improve your KMV, it is better to do 100, 200 m+ or 500 m+ at a higher speed than to do the entire D+.
Beginner runners:
Alternate 100m+ running and 100m+ slow pace, repeat until the top.
Alternate 200m+ running and 100m+ slow pace, repeat until the top.
Run 300m+ at maximum pace, then walk 200m+, then run again to the summit.
Confirmed runners:
Alternate 300 m+ running, 100 m+ recovery at a slow pace, then start running again to the summit.
Climb up to 400m+ at maximum speed, rest without activity for 10 minutes, descend slowly, start again as long as you climb at the same speed. If the speed decreases, stop.
You can use the descent for technical work. To perform a better quality session, avoid mixing climbs and descents at race pace in the same session, the muscular constraints are different.
How to progress: increase the number of repetitions or your speed over the sessions, do not reduce the recovery and rest times. The goal is to be able to finish your session with the feeling of being able to do at least one or two more repetitions in the same way, otherwise the session is too difficult, or the pace too strong for you. To improve your power and your climbing ability, you must be able to repeat this type of session daily over a given period, this is the certainty of improving your
performance and limit the risk of injury. Finish your session with 10 minutes of recovery walking and a passive stretching session.
Little practical tips:
No session without hydration, appropriate dilution of drinks according to the outside temperature (the hotter it is, the more you dilute your drink). We draw your attention to the fact that the durations and types of exercises proposed are indicative and may require a more personal adaptation, according to your own parameters (VMA, training level, etc.). Traditional running training must always be supplemented by specific training, on the workshops and also by general physical preparation. These aspects of training are important, because they significantly improve performance, recovery and limit the risk of injury.
