Categories

Ask FasCat #12 — at-home strength setups, carbohydrates, and training in the smoke

Frank Overton

Welcome to another periodized Q&A session of the FasCat Podcast, where we field listener questions from our forum, website, and social media to help you get even faster on the bike. This go around we touch on a range of topics, including thoughts on at-home gym setups, carbohydrates, how to train when smoke is in the air, and more. Here are the links we mentioned in the Podcast:

If you want to get a question answered in the next one, be sure to sign up for our forum over at forum.fascatcoaching.com to hop in the conversation. Thanks to everyone who contributed! Big thanks to WattBike for sponsoring the show. WattBike is the ultimate indoor cycling experience to take your winter training to the next level. With super accurate power readings, integration with Zwift and TrainingPeaks, WattBike makes your pain cave riding much more enjoyable. Check 'em out at wattbike.com/us. Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascatcoaching.com. Save 25% on your next training plan with code 25podcast

About Frank Overton

Frank founded FasCat Coaching in 2002 and has been a full time cycling coach since 2004. His educational background includes a Masters degree in Physiology from North Carolina State University, pre-med from Hampden-Sydney College. Frank raced at a professional level on the road and mountain bike and currently competes as a "masters" level gravel and cyclocrosser. Professionally Frank comes from medical school spinal cord research and molecular biotechnology. However, to this day it is a dream come true for Frank to be able to help cyclists as a coach.

Hire Coach Frank!
 
30 Week Weights + Sweet Spot Base

30 Week Weights + Sweet Spot Base

  • Increase power and endurance 
  • Combines Weight Lifting then Sweet Spot Base Training

$34.99
View Details
16 Weeks Of Sweet Spot

16 Weeks Of Sweet Spot

  • Builds a Big Aerobic Base
  • Complete 4 month Training Plan with 3 Power Tests
  • new Professional Level with 18 - 26 hours / week

$34.99
View Details
Indoor / Outdoor for Zwift & Smart Trainers

Indoor / Outdoor for Zwift & Smart Trainers

  • Perfect for winter indoors
  • Sweet Spot, Tempo intervals, Threshold Intervals

$34.99
View Details
Haute Route

Haute Route

Raises your CTL to prepares you for 3 to 7 days of stage racing Includes loads of climbing, sweet spot...

$34.99
View Details
At Home Weight Lifting Plan: 10 Weeks (new for 2024)

At Home Weight Lifting Plan: 10 Weeks (new for 2024)

  • Increase your Power Output in 10 weeks
  • This program is modified from our tried 'n true 10 week weight lifting plan

$34.99
View Details
Gravel Training Plan

Gravel Training Plan

- Prepares you for long hard gravel race- Designed to have you ready to peak for your "A Race" This six-week...

$34.99
View Details
2024 Fascat Hat

2024 Fascat Hat

Trucker Hat! After you've been FtFP'ing you may wind up on the podium and if that's the case you want...

$30
View Details
40k time trial TT training plan fascat

40k Time Trial

  • 12 wks of TT specific threshold intervals 
  • Raise your threshold power output with VO2's
  • Includes, Course Recons, a Taper into the Race + Leg Openers!

$34.99
View Details
6 weeks till olympic distance triathlon

6 Weeks to an Olympic Distance Triathlon

  • For advancing your sprint distance races
  • Includes transition work, bike/run brick workouts, a gear checklist, and tips for a successful race.

$34.99
View Details
6-weeks-until-70.3-triathlon-flat-course

6 Weeks to Your 70.3 Triathlon: Flat Course

  • Leads you into a final build & taper for your big race
  • Race simulation gives you a chance to test your fitness 

$34.99
View Details
70.3 triathlon hilly climbing training plan

6 Weeks to Your 70.3 Triathlon: Hilly Course

  • Leads you into a final build & taper for your big race
  • Race simulation gives you a chance to test your fitness  

$34.99
View Details
6 Weeks to Your Full Ironman Triathlon: Flat Course

6 Weeks to Your Full Ironman Triathlon: Flat Course

  • Leads you into a final build and taper for your Ironman 
  • Race simulation gives you a chance to test your fitness 

$34.99
View Details
Allie 1 Year Coaching

Allie 1 Year Coaching

$2,328.70
View Details
Allie 24 Week Coaching

Allie 24 Week Coaching

$1,134.30
View Details
Allie 4 Week Coaching

Allie 4 Week Coaching

$199
View Details
Allie Legg

Allie Legg

  Allie raced road bikes professionally for 6 years for SHO-AIR TWENTY20 and Cervelo Bigla (WWT). She has a background in...

$199
View Details
Boulder Roubaix

Boulder Roubaix

Includes SS, tempo & threshold intervals to build your aerobic engine Midweek VO2’s, anaerobic work & Tabata Intervals to sharpen the sword for race...

$34.99
View Details
Brandon 1 Year Coaching

Brandon 1 Year Coaching

$2,328.70
View Details
Brandon 24 Week Coaching

Brandon 24 Week Coaching

$1,134.30
View Details
Brandon 4 Week Coaching

Brandon 4 Week Coaching

$199
View Details
100 Mile Mountain Bike Race

100 Mile Mountain Bike Race

Prepare for an ultra MTB race with climbing intervals, sweet spotting and simulation rides Includes a taper into your race...

$34.99
View Details
Brandon Dwight

Brandon Dwight

  Brandon is a four-time U.S. Masters National Cyclocross Champion, UCI Masters World Cyclocross Championship silver medalist and multi-time Colorado State Champion. He was...

$399
View Details
Breck Epic Sweet Spot Training Plan

Breck Epic Sweet Spot Training Plan

Loads of Sweet Spotting to prepare you for long sustained climbs Includes Simulation Rides, Nutrition & Fueling Guidance, a Taper...

$34.99
View Details
Christian 1 Year Coaching

Christian 1 Year Coaching

$2,328.70
View Details
Christian 24 Week Coaching

Christian 24 Week Coaching

$1,134.30
View Details
Christian 4 Week Coaching

Christian 4 Week Coaching

$199
View Details
Climbing Intervals

Climbing Intervals

  • This plan will put you on the start line prepared to crush some massive climbs!
  • Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

$34.99
View Details
Coaching Startup

Coaching Startup

$99
View Details
Collegiate Road Nationals

Collegiate Road Nationals

  • Team Time Trial Practice, Team Rides 
  • Start training at the beginning of your semester 

$34.99
View Details
Colorado State Time Trial

Colorado State Time Trial

  • Time Trial Training for Colorado state
  • Threshold, VO2 Max, and Anaerobic workouts

$34.99
View Details
Crusher in the Tushar

Crusher in the Tushar

  • Prepares you to CRUSH the Tushar Crusher this upcoming July
  • Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

$34.99
View Details
CX Race & Recover: In-Season

CX Race & Recover: In-Season

  • Perfect for putting your speed & skills to the test 
  • Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

$34.99
View Details
Cyclocross Intervals

Cyclocross Intervals

  • Suitable for the cyclocross athlete that wants to get ready to race
  • Includes a taper and leg openers to prepare you for your first race of the season

$34.99
View Details
Cyclocross Summer Sweet Spot

Cyclocross Summer Sweet Spot

  • Perfect for the CX athlete that likes to plan ahead and build a solid base
  • Includes structured Sweet Spot intervals + skill work so no watts are left on the table!

$34.99
View Details
FasCat <> Castelli 2024 Jersey (Pre-Order)

FasCat <> Castelli 2024 Jersey (Pre-Order)

Castelli's COMPETIZIONE 2 Jersey w/ Zipper

$95
View Details
fascat coaching ftfp t-shirt apparel

FasCat T-Shirt

$30
View Details
Firecracker 50 with Sweet Spot

Firecracker 50 with Sweet Spot

  • Loaded with Sweet Spot and Threshold Intervals to prepare you for long, sustained climbs!
  • Includes cycling specific nutrition guidance, a Taper into the Race + Leg Openers!

$34.99
View Details
Foundation : 3 Weeks

Foundation : 3 Weeks

$34.99
View Details
Frank 1 Year Coaching

Frank 1 Year Coaching

$2,328.70
View Details
Frank 24 Week Coaching

Frank 24 Week Coaching

$1,134.30
View Details
Frank 4 Week Coaching

Frank 4 Week Coaching

$199
View Details
Frank Overton

Frank Overton

Frank founded FasCat Coaching in 2002 and has been a full time cycling coach since 2004 and a USA Cycling...

$599
View Details
Gran Fondo Plan

Gran Fondo Plan

  • For the rider that has loftier goals than just finishing
  • Includes longer rides and cycling specific nutrition guidance

$34.99
View Details
Gravel In-Season

Gravel In-Season

Balances training and recovery with your in-season racing Includes threshold intervals to keep the "sword sharp" & leg openers so you're...

$34.99
View Details
Iceman Cometh

Iceman Cometh

  • Start this six week plan Sept 25th
  • XC MTB specific training for the IceMan

$34.99
View Details
Indoor Cycling

Indoor Cycling

  • Indoor cycling training plan has advanced aerobic endurance 
  • Workouts are geared towards you riding indoors on the trainer 

$34.99
View Details
Intervals for Criteriums

Intervals for Criteriums

  • Increases your ability to accelerate out of corners, recover, and repeat 
  • Sweet Spot, VO2, the diabolical Tabatas and of course, Sprint workouts

$34.99
View Details
Intervals for Cross Country MTB

Intervals for Cross Country MTB

  • 6-week cross-country interval training plan 
  • Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

$34.99
View Details
Intervals for Time Trials

Intervals for Time Trials

  • 6-week Intervals for Time Trials training plan
  •  Use your training zones to ride just hard enough to get faster & stronger 

$34.99
View Details
Isaiah 1 Year Coaching

Isaiah 1 Year Coaching

$2,328.70
View Details