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The latest blog article of Overvam is available for reading. It covers the significance of VAM in cycling 🚴‍♀️ and how it is possible to improve it using two simple strategies.

WHAT IS VAM IN CYCLING, AND HOW CAN YOU IMPROVE IT? What is the significance of VAM in cycling? Cycling performance is greatly determined by VAM. Uncover how!

OVER - UNDER TRAINING (indoor Gran Fondo Hit Training session week 37)
This is an example of a medium-to-high-intensity session, especially used in the weeks leading up to significant events or to 'fine-tune' a previously completed threshold block. Adding a bit more intensity than traditional threshold intervals allows for an ideal distribution for a polarized training regimen, excellent for transitioning from a pyramidal model to a polarized one.
Recommended for all medium to long-duration disciplines (2.5-4.5 hours) such as Gran Fondo, MTB Marathon, and longer events, or for shorter disciplines like MTB cross country and criterium by adjusting the intensity and duration of accelerations within the set, which can be shorter and more intense.
The goal of these sessions is to stimulate lactate clearance, anaerobic threshold, and to a lesser extent, lactate tolerance.

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THRESHOLD TRAINING (indoor cardio criterium week 34).

This is an example of a medium-high intensity session type used mainly in the 'building' phases of the season, which allows for a more pyramid-like distribution of intensities (pyramid model).

It is recommended for all disciplines, even if administered with different ranges and volumes; for disciplines lasting more than 3 hours (MTB Marathon, Granfondo, etc.), more extensive intervals and medium-low ranges for threshold intensity are usually preferred; vice versa, for disciplines lasting less than 2-3 hours (e.g. criterium and MTB cross country).

The goal of these sessions is to stimulate the anaerobic threshold, the lactate disposal capacity, the conversion of fast fibres into slower, more resistant fibres and the increase in mitochondrial mass.

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