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GAME CHANGING TRAINING AND NUTRITION STRATEGIES

WHAT IS VAM IN CYCLING, AND HOW CAN YOU IMPROVE IT?

WHAT IS VAM IN CYCLING, AND…

VAM: A BRIEF DESCRIPTION What is VAM in cycling? VAM in cycling stands for “Velocita’ Ascensionale Media“; it’s…

PERIODIZATION FOR CYCLING TRAINING

PERIODIZATION FOR CYCLING TRAINING

Cycling is an endurance spost which benefits form a careful training periodization

METABOLIC FLEXIBILITY FOR CYCLISTS

METABOLIC FLEXIBILITY FOR CYCLISTS

INTRODUCTION This article will explain the significance of metabolism and metabolic Flexibility for cyclists and how their measure can help improve cycling…

WHAT IS VAM IN CYCLING, AND HOW CAN YOU IMPROVE IT?

WHAT IS VAM IN CYCLING, AND HOW CAN YOU IMPROVE IT?

VAM: A BRIEF DESCRIPTION What is VAM in cycling? VAM in cycling stands for “Velocita’ Ascensionale Media“; it’s a field performance index invented by Dr. Michele Ferrari in the late ’90. It is valuable for comparing the performance uphill of different cyclists with different body weights and power. The formula of VAM in cycling =…

HOW TO USE OVERVAM FIT FILES

HOW TO USE OVERVAM FIT FILES

Since September, Overvam has made available for Cardio and Strenght Bike indoor training the .fit files you can use through your cycle computer and/or the most popular virtual cycling applications. To take advantage of this, open the “weekly view” of your workouts in indoor mode; the “download workout .fit” dropdown will appear. Select it, and…

BRIEF GUIDE TO THE USE OF OVERVAM

BRIEF GUIDE TO THE USE OF OVERVAM

REGISTRATION Fill in the data on the first screen: name, surname, date of birth, height, weight and your weight target if different from your current one. If you know your FTP, you can indicate it directly in the initial registration, otherwise, OVERVAM will assign you one, and you can find the correct one later by…

TRAINING

WHAT IS VAM IN CYCLING, AND HOW CAN YOU IMPROVE IT?

WHAT IS VAM IN CYCLING, AND HOW CAN YOU IMPROVE IT?

VAM: A BRIEF DESCRIPTION What is VAM in cycling? VAM in cycling stands for “Velocita’ Ascensionale Media“; it’s a field performance index invented by Dr. Michele Ferrari in the late ’90. It is valuable for comparing the performance uphill of…

PERIODIZATION FOR CYCLING TRAINING

PERIODIZATION FOR CYCLING TRAINING

Cycling is an endurance spost which benefits form a careful training periodization

METABOLIC FLEXIBILITY FOR CYCLISTS

METABOLIC FLEXIBILITY FOR CYCLISTS

INTRODUCTION This article will explain the significance of metabolism and metabolic Flexibility for cyclists and how their measure can help improve cycling performance beyond the traditional indexes such as AT (anaerobic threshold).  Because of the various degrees of metabolic Flexibility between the sexes, different training and…

NUTRITION

NUTRITION, POWER TO WEIGHT RATION AND VAM  IN HOT WEATHER

NUTRITION, POWER TO WEIGHT RATION AND VAM IN HOT WEATHER

Jonas Vingegaard wins the 16 stage of 2023 Tour de France in 32min 36sec at an average speed of 50.6 kph (31.4 mph). He climbed the Côte de Domancy (2.8km at 8.5%) after 19 minutes of effort at ~7.5w/kg for…

NUTRITION FOR CYCLING PERFORMANCE

NUTRITION FOR CYCLING PERFORMANCE

Nutrition for cycling is the ultimate tool to becoming a faster cyclist and is related to improving Power to weight ratio.  A well-designed periodized diet (performing the same training routine) can favour increased Power while diminishing total body fat. Diet…

RACING

WOULD YOU LIKE TO CRASH YOUR RECORDS DURING A MULTI-STAGE COMPETITION? VAM IS STILL AN ESSENTIAL COMPONENT!

WOULD YOU LIKE TO CRASH YOUR RECORDS DURING A MULTI-STAGE COMPETITION? VAM IS STILL AN ESSENTIAL COMPONENT!

Stage races are very different from one-day races. They typically have quite a lot of elevation gain, where it is crucial to develop high VAM values both for those aiming for victory and those who need to ‘bail out’ for…

PEAK PERFORMANCE IN RACING REQUIRES A PERFECT STRATEGY

PEAK PERFORMANCE IN RACING REQUIRES A PERFECT STRATEGY

Peak performance is performance above someone’s standard (Mihaly Csikszentmihalyi., 1970).  While different training macrocycles aim to elicit an athlete’s power-to-weight ratio, VAM or stamina or sprint power output, the pre-race routine aims to obtain the maximal super compensation from previous…