Optimized Training Stress (OTS)
Frank Overton and Dr. Phil Skiba
We are introducing a new and improved power-based metric to measure an athlete’s training stress: Optimized Training Stress (OTS).
The development of OTS includes three improvements to existing training stress metrics:
#1 OTS accounts for the fatigue that accumulates within an exercise session. Your long ride feels harder during the 4th hour than it did during the first hour because your physiology changed during the ride.
#2 OTS accounts for the increase in fatigue and stress that results from not eating enough carbohydrates during the ride.
#3 OTS accounts for periods of coasting and does not provide training “credit” for that time.
Listen to Dr. Phil Skiba and Frank Overton's podcast about OTS 👇
These improvements result in a way of accounting for training stress that is more reflective of the actual work and time the athlete puts in.
OTS will help athletes, coaches and sports scientists better quantify training load to help them fine tune the appropriate balance between training and recovery.
How does OTS work?
It is likely that an athlete’s “threshold power” (scientifically known as the Critical Power (CP) and often estimated by FTP) decreases with time. For example, a recent study by Clark et al. demonstrated that the CP may drop considerably over the course over even a two-hour ride. This drop is in part related to carbohydrate consumption while on the bike. For example, an athlete with a threshold power / CP of 250 watts at the beginning of a ride may be unable to produce even 200 watts after 3, or 4 or 5 hours of riding if they do not eat enough. Athletes are able to mitigate fatigue and decreases in power output with carbohydrate consumption. OTS automatically accounts for this by varying the stress recorded based on carbohydrate intake.
Figure 1: Relationship between the drop in CP/"Threshold" power as a result of different levels of carbohydrate intake. Note that the drop is both steeper and deeper with decreasing carbohydrate intake.
Duration (hours) |
Carbohydrate Consumption (grams) |
OTS |
3 |
60 - 120 |
203 |
3 |
20 - 60 |
214 |
3 |
No carbohydrate |
233 |
Table 1: An athlete with a CP/"threshold" power of 300W does a 3 hour ride a t steady manageable pace. How difficult this ride feels is directly related to how much carbohydrate they eat. The OTS reflects this difference in training stress.
Embracing the future!
OTS is being continually refined to account for physiological changes that determine the impact of training on the human body. Watch this space as we continue to innovate! Our goal with OTS is to help athletes, coaches and sports scientists better quantify training load and help them determine with a higher degree of confidence the appropriate balance between training and recovery.
References:
Clark et al. Dynamics of the power-duration relationship during prolonged endurance exercise and influence of carbohydrate ingestion. J Appl Physiol. 127: 726–736, 2019.
Puchowicz et al. Development and field validation of an omni-domain power-duration model. J Sports Sci. 38(7):801-813, 2020.
Marquet et al. Enhanced endurance performance by periodization of carbohydrate intake: “sleep low” strategy. Med Sci Sports Exerc. 48(4): 663-672, 2016.
About
Dr. Phil Skiba is an algorithmic performance engineer, elite endurance coach and Sports Medicine doctor. Phil recently worked on Nike’s Breaking 2 project to help Eliud Kipchoge run a sub-2 hour marathon.
Frank Overton is the founder and CEO of FasCat Coaching with 20 years experience coaching and analyzing data from pro’s to enthusiasts of all abilities all over the world.
OTS is in development and the technology will be available in our app for a monthly subscription this Summer. Subscribe to our email newsletter 👇 to be notified of its release! Please read how we are combining OTS with your wearable data to Optimize your training which will also be a part of our new app.
Copyright © 2022 FasCat Coaching - all rights reserved.
To talk with a FasCat Coach about your Optimized Training Stress, please fill out a New Athlete Questionnaire to set up a FREE Coaching Consultation.
Post Ride Nutrition
Performance Nutrition: Winning in the Kitchen






I have worked with Sierra...
I have worked with Sierra...










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Breck Epic Sweet Spot Training Plan

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

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

30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

Weight Loss Meal Plan & Coaching
- Detailed delicious day-to-day meal plan
- 3 Main Meals each Day + Snacks
- Each meal can be made in 10 min or less
- AI Nutrition Coach

CoachCat: Intelligent Improvement to Ride Faster
- instant workout analysis from CoachCat
- Training Plan Revisions
- Custom Training Plans, Workouts, & Meal Plans

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

Weight Lifting For Cycling
- 10 Weeks: 4 Phases + on the bike workouts
- Lift weights specific to cycling & increasing power output

Gravel Training Plan

Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold

Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training

Winning in the Kitchen Meal Plan
- Three Meals a Day and Snacks that take 10 minutes or less
- Flex day for when 'life' happens

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 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1

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!

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 & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas

Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

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!

Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

Gravel In-Season

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

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

XC MTB In-Season
- XC MTB In Season plan balances your training with your racing
- Anaerobic power output, Zone 6, Tabatas prepare you for race day

Steamboat Gravel

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!

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

Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

100 Mile Mountain Bike Race

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

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

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

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

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!

Haute Route

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

Zwift Racing Plan
- Specifically for the power demands of Zwift Racing
- Warm Up Protocol
- Race Start Practice Workouts
- Over-Unders and Criss Crosses
- Includes Sweet Spot OTS rides

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

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

Tulsa Tough Criteriums
- Tabatas, VO2, & Anaerobic intervals during the week
- SS, Threshold & Tempo efforts to keep the aerobic engine revved up!
- Week 6 includes a Taper into the race + Leg Openers

16 WEEK STRENGTH AND CONDITIONING
- Includes pre-hab exercises for injury prevention
- Best for triathletes and cyclists who race off-road

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!

Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan

Breck Epic Sweet Spot Training Plan

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

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

30 Week Weights + Sweet Spot Base
- Increase power and endurance
- Combines Weight Lifting then Sweet Spot Base Training

Weight Loss Meal Plan & Coaching
- Detailed delicious day-to-day meal plan
- 3 Main Meals each Day + Snacks
- Each meal can be made in 10 min or less
- AI Nutrition Coach

CoachCat: Intelligent Improvement to Ride Faster
- instant workout analysis from CoachCat
- Training Plan Revisions
- Custom Training Plans, Workouts, & Meal Plans

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

Weight Lifting For Cycling
- 10 Weeks: 4 Phases + on the bike workouts
- Lift weights specific to cycling & increasing power output

Gravel Training Plan

Road Racing Intervals
- Increase your functional and race-specific power output
- Includes Sweet Spot, VO2, Anaerobic, Threshold

Sweet Spot Part 1: Build Your Base
- Begin to Build Your Base
- Increase FTP by 5 - 20% !
- Home of Sweet Spot training

Winning in the Kitchen Meal Plan
- Three Meals a Day and Snacks that take 10 minutes or less
- Flex day for when 'life' happens

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 2: Boost Your Base
- Boost Your Base
- Increase aerobic fitness and power output
- Perfect continuation from Sweet Spot part 1

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!

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 & Crit Intervals
- Get race ready for the road season with our Intervals
- Includes VO2's, anaerobic intervals, diabolical tabatas

Foundation : 3 Weeks
- Perfect for all cyclists beginning off season training
- Raise your CTL and the all-important muscle tension intervals

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!

Indoor / Outdoor for Zwift & Smart Trainers
- Perfect for winter indoors
- Sweet Spot, Tempo intervals, Threshold Intervals

Gravel In-Season

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

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

XC MTB In-Season
- XC MTB In Season plan balances your training with your racing
- Anaerobic power output, Zone 6, Tabatas prepare you for race day

Steamboat Gravel

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!

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

Gran Fondo Plan
- For the rider that has loftier goals than just finishing
- Includes longer rides and cycling specific nutrition guidance

100 Mile Mountain Bike Race

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

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

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

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

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!

Haute Route

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

Zwift Racing Plan
- Specifically for the power demands of Zwift Racing
- Warm Up Protocol
- Race Start Practice Workouts
- Over-Unders and Criss Crosses
- Includes Sweet Spot OTS rides

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

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

Tulsa Tough Criteriums
- Tabatas, VO2, & Anaerobic intervals during the week
- SS, Threshold & Tempo efforts to keep the aerobic engine revved up!
- Week 6 includes a Taper into the race + Leg Openers

16 WEEK STRENGTH AND CONDITIONING
- Includes pre-hab exercises for injury prevention
- Best for triathletes and cyclists who race off-road

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!

Iceman Cometh
- Start this six week plan Sept 25th
- XC MTB specific training for the IceMan
