Training Tips
Expert training tips, nutrition advice, podcasts, and more from FasCat's coaching team.
What do the Optimize numbers mean?
There are five numbers on the main screen of the Optimize app: OTS, Sleep, HRV, Load, and Optimization Score. This article explains what each means, where the...
Garmin devices that record HRV and sleep - complete list
Heart rate variability - or HRV - is the variation of time between consecutive beats, measured in milliseconds. HRV is a great indicator of recovery, and as...
What do the Optimized Training Stress (OTS) values mean?
Optimize Training Stress (OTS) measures the amount of stress placed on your body from your power data. OTS is used in the CoachCat app . OTS is an improved...
Podcast: FasCat coaches go UCI pro for 2023
FasCat coaches Ricky Arnopol and Zach Gregg will be racing at the UCI Continental level in 2023 as part of Project Echelon, for which FasCat coach Isaiah...
What does my HRV mean?
Plus - 9 ways to increase your HRV Tracking your heart rate variability or HRV with a wearable device like Oura or Whoop can unlock a lot of valuable training...
Ten Ways to Improve Your Cycling
If you ride bikes long enough you’ll make plans to do a ride or event that scares you a little bit. Like the Haute Route, a Gran Fondo or a gravel race in...
The Seven Habits of Highly Successful Masters Cyclists
You've probably heard of the book "Seven Habits of Highly Effective People". I'm a fan and over my coaching years, I've noticed how the same principles apply...
How to reinvigorate your training and have more fun
Ah, the joy of training. At this point in the year, the words 'training' and 'joy' may not be sounding like chocolate and peanut butter to many of you out...
Frank's Four Favorite and Fun Indoor Cycling Workouts
Here are Frank's Four Favorite and Fun Indoor Cycling Workouts: 1. Sweet Spot Bursts 2. Criss Cross 'Micro' Intervals 3. Criss Cross 'Micro' Intervals 4. Over...
Whoop vs Oura: We test Both!
Whoop and Oura are both popular wearables — but which is better, and which is right for you? Frank and I have been wearing both side by side for months, and...
World Cups, World Champ Tattoos & Fighting Cancer: The Sunny Gilbert Interview
How many people do you know who check one of these three boxes: has raced UCI World Cup cyclocross this year has the tattoo from winning the Singlespeed...
Weight Lifting for Endurance Athletes - Road, Gravel, Tri & MTB
All endurance athletes need to do strength and conditioning work. There are some basic things all of us need to do, whether we are focused on road, gravel,...
Video: 5 strength & conditioning exercises - Quick & effective!
As endurance athletes we need to do more than just ride, run, or swim. We need to balance our body and fortify it with complementary strength and conditioning...
8 Sweet Spot Myths Debunked
The Sweet Spot training concept is used all the time by riders around the world. Countless riders have improved because of it. But sometimes the term gets used...
23 Hot Gravel Races for 2023
We love this time of the year; the leaves are changing, the mornings are crisp, the racing is (largely) over, and it's time to start dreaming about next...
How to Cyclocross - Our Complete Virtual Skills Camp
Racing cyclocross involves a variety of skills, and we're here to teach you all of them. Coach Andrew Giniat races at the elite UCI level, and here he walks...
Optimize Your At Home Weight Lifting This Offseason!
Fall is traditionally the offseason period for most of the cycling community (except you 'crossers!) and as such it's time to start thinking about strength...
Which wearable is best? Expert tech reviewer Des Yap tests Apple, Garmin, Oura, Whoop
Apple just launched three new watches with measurements for sleep cycles, HRV, blood oxygen levels, and many other things, and Des Yap of the DesFit YouTube...
New Zwift Hub! The Story Behind the $499 Smart Trainer
Zwift just shook up the indoor cycling world with the introduction of a $499 direct-drive smart trainer called the Hub . This is super exciting, for a number...
Timing is Everything: Part 2
In this episode, Coach Frank reintroduces the topic of timing as it relates to the 3 main phases of a cyclists' annual training plan including lifting weights,...
