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How to Take a Proper Mid-season Break

Frank Overton

From our latest Ask Fascat podcast, Coach Frank and Jackson discuss the importance of taking a midseason break for cyclists, and how and when to do it most effectively. 

 

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.

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30 Week Weights + Sweet Spot Base

30 Week Weights + Sweet Spot Base

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

$34.99
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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
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FasCat gift card

FasCat gift card

Digital gift cards can be sent to friends or family so that they can pick the plan or Coach of...

$49
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Indoor / Outdoor for Smart Trainers & Zwift all new for 2021/2022

Indoor / Outdoor for Smart Trainers & Zwift all new for 2021/2022

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

$34.99
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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
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At Home Weight Lifting Plan: 10 Weeks

At Home Weight Lifting Plan: 10 Weeks

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

$34.99
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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
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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
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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
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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
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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
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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
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Allie 1 Year Coaching

Allie 1 Year Coaching

$2,328.70
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Allie 24 Week Coaching

Allie 24 Week Coaching

$1,134.30
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Allie 4 Week Coaching

Allie 4 Week Coaching

$199
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Allie Legg

Allie Legg

Allie has been racing road bikes professionally for 6 years for SHO-AIR TWENTY20. She has a background in BMX, Mountain...

$199
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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
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Brandon 1 Year Coaching

Brandon 1 Year Coaching

$2,328.70
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Brandon 24 Week Coaching

Brandon 24 Week Coaching

$1,134.30
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Brandon 4 Week Coaching

Brandon 4 Week Coaching

$199
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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
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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 a...

$399
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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
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Christian 1 Year Coaching

Christian 1 Year Coaching

$2,328.70
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Christian 24 Week Coaching

Christian 24 Week Coaching

$1,134.30
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Christian 4 Week Coaching

Christian 4 Week Coaching

$199
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Christian Parrett

Christian Parrett

Christian has been a full-time cycling coach for seven years, following years spent racing at the professional level. As a Junior and...

$399
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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
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Coaching Startup

Coaching Startup

$99
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Collegiate Road Nationals

Collegiate Road Nationals

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

$34.99
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Colorado State Time Trial

Colorado State Time Trial

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

$34.99
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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
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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
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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
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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
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FasCat 2021 Jersey

FasCat 2021 Jersey

  • Body forming fit for superior aerodynamics
  • 5 cm Swiss finished edge power band gripper on waist
  • Luxurious and lightweight Italian wicking fabrics 
  • Seamless sleeve and collar design
  • YKK Full length hidden zipper
  • 3 rear pockets
  • Sizing Available for Men & Women 

$165
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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
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Foundation : 3 Weeks

Foundation : 3 Weeks

$34.99
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Frank 1 Year Coaching

Frank 1 Year Coaching

$2,328.70
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Frank 24 Week Coaching

Frank 24 Week Coaching

$1,134.30
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Frank 4 Week Coaching

Frank 4 Week Coaching

$199
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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
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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
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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
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Iceman Cometh

Iceman Cometh

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

$34.99
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Indoor Cycling

Indoor Cycling

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

$34.99
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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
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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
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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
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Isaiah 1 Year Coaching

Isaiah 1 Year Coaching

$2,328.70
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