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Optimizing Average Ascent Rate (AAM) in Cycling: Training Strategies and Methodologies
Average Ascent Rate (AAM) is a key parameter for evaluating a cyclist's performance on climbs. It expresses the ratio between the elevation gain (in meters) and the time taken (in minutes), providing a direct indication of the effectiveness with which an athlete tackles slopes. Improving AAM is a crucial goal for cyclists of all levels who aspire to excel on hilly and mountainous routes. This article explores the physiological principles, training strategies and specific methodologies to increase AAM.
Physiological Principles Determining AAM:
The ability to express a high AAM is closely related to several physiological components:
Aerobic Power (VO₂max): As with speed on the plain, a high VO₂max is essential to provide the energy needed to sustain prolonged, high-intensity efforts on climbs.
Lactate Threshold (LT): A high lactate threshold allows you to maintain higher power output for a longer period of time without incurring rapid lactic acid buildup and subsequent fatigue.
Specific Muscle Strength: The strength of the muscles involved in pedaling (primarily the quadriceps, glutes, and calves) is crucial to overcoming the resistance of the slope.
Uphill Pedaling Efficiency: Optimal uphill pedaling technique, often involving a slightly lower cadence than on flat terrain but with a strong and consistent push, maximizes the conversion of energy into vertical motion.
Fatigue Resistance: The ability to sustain prolonged efforts under conditions of high metabolic demand is essential for tackling long and challenging climbs.
Training Strategies to Increase VAM:
A training program aimed at VAM should integrate different types of work:
Long Submaximal Intensity Climbs: Performing long climbs (5 to 20+ minutes) at an intensity close to the lactate threshold (Zone 3-4). This trains the ability to sustain high power for prolonged periods on climbs.
Short High Intensity Climbs: Short exercises (1 to 3 minutes) at high intensity (Zone 4-5) on climbs with a significant gradient. This stimulates VO2max and specific anaerobic power for the climb.
Specific Strength Work on Climbs: Pedaling at a low cadence (60-75 rpm) in high gears on moderately inclined climbs for short periods (30 seconds - 2 minutes). This improves specific muscle strength.
Endurance Training with Elevation Gain: Long rides that include significant elevation gain at moderate intensity (Zone 2). This improves resistance to fatigue and metabolic efficiency in uphill conditions.
Climb Simulations: Rides that mimic the characteristics of specific climbs you intend to tackle, varying pace and intensity.
Interval Training with Incline Variations: Exercises that alternate uphill sections with different gradients at varying intensities. This trains adaptability to different uphill conditions.
Off-Bike Muscle Strengthening: Strength exercises in the gym that focus on the muscles involved in pedaling (squats, lunges, leg presses, calf raises). A strong core also contributes to more efficient uphill pedaling.
Specific Training Methodologies:
Uphill Interval Training: Perform repeats on climbs with a constant gradient, varying the duration and intensity of efforts and recoveries.
Uphill Pyramids: Vary the duration of the uphill repetitions in an increasing and then decreasing way (e.g. 2 min - 4 min - 6 min - 4 min - 2 min) maintaining a high intensity.
Uphill Over-Under: Alternate periods above and below the lactate threshold on uphills to improve the ability to manage changes in pace.
SFR (Uphill Strength Resistance): As described in specific strength work, but with longer repetitions (3-5 minutes) to combine strength and resistance.
Technical and Environmental Factors that Influence VAM:
In addition to training, several external factors can influence VAM:
Body and Bike Weight: A lower weight facilitates progression uphill.
Gears Used: Choosing gears appropriate to the slope allows you to maintain an efficient cadence.
Pedaling Technique: A rounded and powerful pedal stroke is essential.
Environmental Conditions: Headwinds and steep slopes increase the difficulty.
Monitoring and Evaluating VAM:
Regularly monitoring your VAM on specific climbs can provide an indication of your progress. Using GPS devices and analysis software allows you to calculate your VAM and compare it over time.
Example of a VAM-Focused Training Session:
Warm-up: 15-20 minutes of easy pedaling on flat ground.
Central Body:
4 x 8-minute reps on a hill. a with a medium gradient (5-7%) at an intensity close to the lactate threshold (Zone 3-4). 5 minutes of recovery on a downhill or flat surface between repeats.
3 x 2-minute repeats on a steep climb (8-10%) at a high intensity (Zone 4-5). 3 minutes of recovery on a downhill or flat surface between repeats.
Cool down: 15-20 minutes of easy pedaling on flat surface.
Conclusions:
Improving VAM requires a structured and specific training approach that acts on the different physiological components involved in uphill performance. The integration of high intensity work, threshold training, specific strength and elevation changes, together with attention to pedaling technique and weight/power ratio, is the key to increasing your average climbing speed and tackling climbs more effectively. Consistency, progressive workload and listening to your body are essential elements to achieve significant results.
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