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 = […]
PERIODIZATION FOR CYCLING TRAINING
Cycling is an endurance spost which benefits form a careful training periodization
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 strategies can deliver optimal training adaptations to male and female cyclists. Metabolic Flexibility correlates with […]
WHICH VAM IS REQUIRED TO WIN A GRANFONDO RACE?
Is it possoble winning a major Italian Granfondo with only ten hours of training a week? The answer is yes. Let us see how. Granfondo are very competitive cycling races. Depending on their length, a cyclist must climb at least 1300-1500 VAM to win this type of competition. Andrea (The winner of the lask Grandondo […]
WHAT’S THE MOST EFFECTIVE METHOD TO INCREASE YOUR VAM IN JUST AS LITTLE AS 10 WEEKS?
One determinant of VAM is the power output of a cyclist. One well-established tool to improve power output (and endurance performance) is performing HIT (high-intensity training). (e.g., Laursen, 2010). Although it needs to be clarified how to organize the HIT intervals best, it appears that SIs (short intervals), when compared to LIs (long intervals), appears […]