CCC Mountain Benchmark

Workout - CCC Mountain Benchmark

• 15min @ 10'45''/mi
• 1.0km @ 7'30''/km
• 1.0km @ 5'30''/km
• 15min @ 11'30''/mi

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Here’s what you need from BENCHMARK run up the CHALLENGING Chamonix VK route | Operation CCC at UTMB | Ep 1 by Run4Adventure. The full video is excellent — we’ve distilled the workout below so you can attempt it yourself. Don’t miss the complete feature for full context.

Key Points

• Execute a benchmark run on the Chamonix vertical‑kilometer (VK) route to evaluate your fitness level and monitor advancement toward the 100 km CCC race.
• Acclimate to the altitude (Chamonix sits around 1,000 m) before tackling the steep, technical sections.
• Sustain a steady, continuous effort (mostly hiking) as you climb 2,100 m, emphasizing rhythmic breathing and conservative heart‑rate intensity.
• Train fasted to strengthen metabolic adaptation; consume small‑sip gel portions (≈90 g carbs) every 15‑20 minutes to minimize digestive distress.
• Work the technical pitch without poles to build quad strength and sharpen your foot placement; reserve poles for longer, gentler stretches.
• Cap the session with a substantial descent suitable for running to hone your downhill technique.

Workout Example

• Distance: slightly under 8 mi (≈13 km)
• Elevation gain: 1,045 m (1 km)
• Time: roughly 2 h 15 min
• Structure:
  1. Begin with a 5-minute easy warm-up on level terrain.
  2. Head up the VK route with sustained effort — keep progressing upward by mixing hiking and running, avoid stopping altogether.
  3. Leave your poles behind for the steep ladder/chain sections to challenge your quads.
  4. Every 15‑20 minutes, take a small amount of 90 g carb gel (or open the 90 g packet) to sustain your effort.
  5. Once you reach the top, rest briefly, then work down the ~1 km descent emphasizing fluid, controlled downhill running.
  6. Return to your starting point with an easy walk or jog to bring your heart rate down.

Practical Tips

• Plan to arrive a day early so you can acclimate to Chamonix’s elevation.
• Establish steady breathing and preserve a conservative heart rate during the climb.
• Skip the poles on steep, technical terrain to strengthen your legs.
• Take frequent small sips from gels instead of consuming whole packets to keep your stomach settled.
• Log your time and elevation gains in the Pacing app to monitor your progress and refine your pacing targets for future attempts.

Stay committed, record this benchmark in the Pacing app, and watch your fitness grow! Give this workout a shot, adjust the pace to suit your level, and get ready to tackle the CCC.

References

• BENCHMARK run up the CHALLENGING Chamonix VK route | Operation CCC at UTMB | Ep 1 | Run4Adventure - YouTube (YouTube Video)