The VKM Latte Bazen.
A route that is strongly not recommended in rain or fog; the risk of getting lost and ending up in an area of rocky bars is real. Moreover, this would inevitably deprive you of a magnificent view.
Once you arrive on the meadow below the summit, be patient, the path is still long, 400m of unevenness are still on the map, the whole "straight up the slope", be careful with the signs that mark the difference in height.
The definition of "Vertical Kilometre" is simple:
1000 metres of vertical drop over the shortest possible distance.
Difference in height: 905 m+ Distance: 3.91 Km Average slope: 23%.
Marks are positioned on the course, every 100 m of difference in height, they serve as landmarks during your ascent, or to carry out your training by splitting the ascent.
Climbing Speed (CS): if you do a VKM in 1 hour, your CS will be 1000 m/hour. This CS will be higher if you are in better shape and if the slope is steep.
The objectives of this type of training are to increase your CS.
Ability to make long uphill efforts and to increase one's Ascent Speed by doing Long and Very Long Interval training. This will allow you to go faster during long climbs on classic trails and in VKM competitions.
TEST PROPOSED :
Evaluate your average Climbing Speed (CS) over the 900 m of this course. CS= 3600 / ascent time in seconds x the Difference in Elevation.
E.g.: a runner does the KmV in 45' his CS will be 3600 / 2700 x 905= 1207 m/h against an average slope of 23%.
Reference table :
Your time: 30' 35' 40' 45' 50' 55' 1h00 1h05 1h10 1h15 1h20 1h25 1h30
Your CS in m/h : 2030 1740 1523 1353 1218 1107 1015 937 870 812 761 716 677
A few 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 would like to 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, ...). Traditional running training must always be complemented by specific training in 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. For more information, please consult our coaches. www.stationsdetrail.com
The definition of the Vertical Kilometre: 1,000 metres of difference in height over the shortest possible distance