Dirk Friel, Co-Founder of TrainingPeaks
Frank Overton
This week, Coach Frank sits down with Dirk Friel, the co-founder and Chief Evangelist of TrainingPeaks...the essential software for athletes. It's what we use to coach our athletes, and what is used by countless other coaches, athletes, and pros to quantify and track their training.
Frank and Dirk talk about the origins of TrainingPeaks, Dirk's background in racing and coaching, the future of the software, Skimo racing, and more. It's a great conversation with a legend in the world of endurance sports and training!
As always, please subscribe to the show on your favorite podcast app, and leave us a 5-star review on Apple Podcasts if you're enjoying the pod ;)
And for more training tips, podcasts, and videos, check out all things FasCat at http://fascatcoaching.com
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4.9 star rating 1293 Reviews
5.0 star rating 11/30/22
So far Im loving the
So far Im loving the 16 week program. It’s the best off season training program I’ve ever done. Also, The app is very functional a...
Read More
Gerald J.
5.0 star rating 11/30/22
So far Im loving the
So far Im loving the 16 week program. It’s the best off season training program I’ve ever done. Also, The app is very functional a...
Read More
Gerald J.
Six Weeks Till Cyclocross
5.0 star rating 09/08/22
So far so good..
Over 1/2 way through the plan and like this best of all my plans. Really Ike the over/under and CX start workouts mixed with runni...
Read More
Keith M.
5.0 star rating 09/08/22
So far so good..
Six Weeks Till Cyclocross
Over 1/2 way through the plan and like this best of all my plans. Really Ike the over/under and CX start workouts mixed with runni...
Read More
Keith M.
5.0 star rating 11/29/22
FasCat has been amazing. I’ve
FasCat has been amazing. I’ve just subscribed to the full year plan and can’t wait to shift from base to race! I’m currently doing...
Read More
ben L.
5.0 star rating 11/29/22
FasCat has been amazing. I’ve
FasCat has been amazing. I’ve just subscribed to the full year plan and can’t wait to shift from base to race! I’m currently doing...
Read More
ben L.
Climbing Intervals
5.0 star rating 06/25/22
It works, very demanding!
Excellent training plan, It isdemanding, all workouts are hard, therefore, you will improve your FTP. I couldn't did all the days,...
Read More
Tania V.
5.0 star rating 06/25/22
It works, very demanding!
Climbing Intervals
Excellent training plan, It isdemanding, all workouts are hard, therefore, you will improve your FTP. I couldn't did all the days,...
Read More
Tania V.
Road Racing Intervals
5.0 star rating 09/16/20
I loved the plan. This
I loved the plan. This plan kept me motivated and focused through the end of the summer. I would highly recommend anyone this plan...
Read More
Ed K.
5.0 star rating 09/16/20
I loved the plan. This
Road Racing Intervals
I loved the plan. This plan kept me motivated and focused through the end of the summer. I would highly recommend anyone this plan...
Read More
Ed K.
5.0 star rating 05/08/24
Coach Sierra Don’t think twice just Click “purchase”
I am not one for writing reviews but, after working with Coach Sierra I felt one was warranted.
I have worked with Sierra...
I have worked with Sierra...
Read More
Ryan K.
5.0 star rating 05/08/24
Coach Sierra Don’t think twice just Click “purchase”
I am not one for writing reviews but, after working with Coach Sierra I felt one was warranted.
I have worked with Sierra...
I have worked with Sierra...
Read More
Ryan K.
Foundation : 3 Weeks
5.0 star rating 04/01/24
back on the program
This program was perfect for getting back on the bike and into a structured training after several months away.
LIAM R.
5.0 star rating 04/01/24
back on the program
Foundation : 3 Weeks
This program was perfect for getting back on the bike and into a structured training after several months away.
LIAM R.
5.0 star rating 05/07/24
Great Coach Sierra
Sierra has helped me achieve all the goals I have set for myself including winning 3 National Championships. She is patient and fl...
Read More
Lynn
5.0 star rating 05/07/24
Great Coach Sierra
Sierra has helped me achieve all the goals I have set for myself including winning 3 National Championships. She is patient and fl...
Read More
Lynn
Gravel Training Plan
5.0 star rating 09/12/22
Great training program for the working cyclist
This is my first training program through fascat, and I was very happy to see how their routines are laid out. During the week, yo...
Read More
TyTy9722
5.0 star rating 09/12/22
Great training program for the working cyclist
Gravel Training Plan
This is my first training program through fascat, and I was very happy to see how their routines are laid out. During the week, yo...
Read More
TyTy9722
5.0 star rating 11/30/22
So far Im loving the
So far Im loving the 16 week program. It’s the best off season training program I’ve ever done. Also, The app is very functional a...
Read More
Gerald J.
5.0 star rating 11/30/22
So far Im loving the
So far Im loving the 16 week program. It’s the best off season training program I’ve ever done. Also, The app is very functional a...
Read More
Gerald J.
Six Weeks Till Cyclocross
5.0 star rating 09/08/22
So far so good..
Over 1/2 way through the plan and like this best of all my plans. Really Ike the over/under and CX start workouts mixed with runni...
Read More
Keith M.
5.0 star rating 09/08/22
So far so good..
Six Weeks Till Cyclocross
Over 1/2 way through the plan and like this best of all my plans. Really Ike the over/under and CX start workouts mixed with runni...
Read More
Keith M.
5.0 star rating 11/29/22
FasCat has been amazing. I’ve
FasCat has been amazing. I’ve just subscribed to the full year plan and can’t wait to shift from base to race! I’m currently doing...
Read More
ben L.
5.0 star rating 11/29/22
FasCat has been amazing. I’ve
FasCat has been amazing. I’ve just subscribed to the full year plan and can’t wait to shift from base to race! I’m currently doing...
Read More
ben L.
Climbing Intervals
5.0 star rating 06/25/22
It works, very demanding!
Excellent training plan, It isdemanding, all workouts are hard, therefore, you will improve your FTP. I couldn't did all the days,...
Read More
Tania V.
5.0 star rating 06/25/22
It works, very demanding!
Climbing Intervals
Excellent training plan, It isdemanding, all workouts are hard, therefore, you will improve your FTP. I couldn't did all the days,...
Read More
Tania V.
Road Racing Intervals
5.0 star rating 09/16/20
I loved the plan. This
I loved the plan. This plan kept me motivated and focused through the end of the summer. I would highly recommend anyone this plan...
Read More
Ed K.
5.0 star rating 09/16/20
I loved the plan. This
Road Racing Intervals
I loved the plan. This plan kept me motivated and focused through the end of the summer. I would highly recommend anyone this plan...
Read More
Ed K.
5.0 star rating 05/08/24
Coach Sierra Don’t think twice just Click “purchase”
I am not one for writing reviews but, after working with Coach Sierra I felt one was warranted.
I have worked with Sierra...
I have worked with Sierra...
Read More
Ryan K.
5.0 star rating 05/08/24
Coach Sierra Don’t think twice just Click “purchase”
I am not one for writing reviews but, after working with Coach Sierra I felt one was warranted.
I have worked with Sierra...
I have worked with Sierra...
Read More
Ryan K.
Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers
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...
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
24 Week Off-Season Cyclocross Training
- Off-season cyclocross plan is a combination of weight lifting and sweet spot base
- 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season
30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training
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!
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
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...
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...
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
Crusher in the Tushar
- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides
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
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
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!
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance
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...
Gravel Training Plan
- Preparation for long hard gravel race- Designed to have you ready to peak for your "A Race" This six-week...
Haute Route
Raises your CTL to prepares you for 3 to 7 days of stage racing Includes loads of climbing, sweet spot...
Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan
Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals
Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer
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!
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
Leadville 100 MTB
- Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
- Preps you for the grueling alpine climbs in Leadville
- Include simulation rides and nutrition guidance
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
Six Weeks Till Cyclocross
- This plan begins before the season starts so you have time to get faster
- Rock this plan and move onto the Cyclocross Intervals plan before the season starts
Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper
Stage Race Intervals
- Incorporates training races along with the weekend group rides
- For stage racers combines plenty of threshold work in the aero position
Steamboat Gravel
Start this plan on July 8th, 2024 💪 Includes long simulation rides on the weekends Shorter Advanced Endurance training, Tues-Thurs Steamboat...
Sweet Spot + Resistance Training
- 16 Weeks of training perfect for building your aerobic base in the off season
- Four Phases of resistance training with neuromuscular sprint work
- Combines our 10 weeks of weight & Sweet Spot Part 2
Sweet Spot Marathon MTB Plan
- This plan gets you ready to climb a ride a 50-100-mile event
- This Plan was featured in Outside Magazine, click view details to learn what they had to say!
Sweet Spot Part 1 for the Triathlete
- Increase aerobic fitness and power output
- Perfect starting point for the foundation of your training
Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training
Sweet Spot Part 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1
Sweet Spot Part 3: Base to Race
- The transition from base to race
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 2
Sweet Spot Part 4: Fresh and Fast
- ideal for summer training
- Increases FTP & Improves Endurance
- Balance of Sweet Spot and VO2 Max work
Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers
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...
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
24 Week Off-Season Cyclocross Training
- Off-season cyclocross plan is a combination of weight lifting and sweet spot base
- 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season
30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training
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!
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
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...
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...
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
Crusher in the Tushar
- Prepares you to CRUSH the Tushar Crusher this upcoming July
- Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides
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
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
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!
Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals
Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance
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...
Gravel Training Plan
- Preparation for long hard gravel race- Designed to have you ready to peak for your "A Race" This six-week...
Haute Route
Raises your CTL to prepares you for 3 to 7 days of stage racing Includes loads of climbing, sweet spot...
Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan
Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals
Indoor Cycling
- Indoor cycling training plan has advanced aerobic endurance
- Workouts are geared towards you riding indoors on the trainer
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!
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
Leadville 100 MTB
- Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
- Preps you for the grueling alpine climbs in Leadville
- Include simulation rides and nutrition guidance
Phil Gaimon's FONDO
- Complete similar workouts to what Phil does to prepare for all his KOM's
- Sweet Spot training, threshold intervals, and some anaerobic work
Phil Gaimon's Strava PR Plan
- Perfect Plan for Those with Less Training Time, starts at 15 minutes per day
- VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot
Road & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas
Road Race In-Season
- Weekend racing and group rides with weekday training and recovery
- anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold
Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold
Six Weeks Till Cyclocross
- This plan begins before the season starts so you have time to get faster
- Rock this plan and move onto the Cyclocross Intervals plan before the season starts
Six Weeks to Peak for CX Nationals
- Raises your CTL to peak for Cyclocross Nationals
- Strategically timed training block around Thanksgiving
- Includes an age-based taper
Stage Race Intervals
- Incorporates training races along with the weekend group rides
- For stage racers combines plenty of threshold work in the aero position
Steamboat Gravel
Start this plan on July 8th, 2024 💪 Includes long simulation rides on the weekends Shorter Advanced Endurance training, Tues-Thurs Steamboat...
Sweet Spot + Resistance Training
- 16 Weeks of training perfect for building your aerobic base in the off season
- Four Phases of resistance training with neuromuscular sprint work
- Combines our 10 weeks of weight & Sweet Spot Part 2
Sweet Spot Marathon MTB Plan
- This plan gets you ready to climb a ride a 50-100-mile event
- This Plan was featured in Outside Magazine, click view details to learn what they had to say!
Sweet Spot Part 1 for the Triathlete
- Increase aerobic fitness and power output
- Perfect starting point for the foundation of your training
Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training
Sweet Spot Part 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1
Sweet Spot Part 3: Base to Race
- The transition from base to race
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 2
Sweet Spot Part 4: Fresh and Fast
- ideal for summer training
- Increases FTP & Improves Endurance
- Balance of Sweet Spot and VO2 Max work
Triple Bypass
- Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
- Group Rides & Simulation Rides on the Weekend
- Includes a Taper into the Race + Leg Openers