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Six New CoachCat Features

Frank Overton

1. Real-Time Plan Edits in the Desktop Calendar 
Ask for plan edits, adjust for duration, group rides, travel, or fatigue and see changes applied instantly. No waiting. No back-and-forth.

2. Eighty One New Coaching Prompts Added

CoachCat now handles 81 more real-world coaching scenarios, from “What if I’m sick?” to “Can I swap today’s workout?” to nutrition questions and “How should Masters athletes train differently than younger riders?”

This gives you more coaching answers, more plan flexibility, and far fewer dead ends. The AI even knows when to escalate your request to a FasCat Coach. 

3. Time-in-Zone added to Post-Workout Analysis
Now you’ll see exactly how long you spent in each training zone after every ride,  a key marker we use to understand execution and expected physiological adaptations.

4. New Date Picker for Calendar Navigation
Skip the scrolling entirely and jump directly to any date on your training calendar.

5. “Today” Button on Desktop Calendar
Quickly jump back to the present with one click. This is especially helpful when you scroll forward or backward to plan ahead.

6. Hammerhead → SRAM Login Support
Hammerhead users can now connect via the SRAM login flow for smoother integration.

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!
 
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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Six Weeks Till Cyclocross

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

$34.99
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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
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Winning in the Kitchen Weight loss meal plan for cyclists and endurance athletes

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

$34.99
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CoachCat: Intelligent Improvement to Ride Faster

CoachCat: Intelligent Improvement to Ride Faster

  • instant workout analysis from CoachCat
  • Training Plan Revisions
  • Custom Training Plans, Workouts, & Meal Plans

$34.99
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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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Weight Lifting For Cycling

Weight Lifting For Cycling

  • 10 Weeks: 4 Phases + on the bike workouts
  • Lift weights specific to cycling & increasing power output

$34.99
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Gravel Training Plan

Gravel Training Plan

- Preparation 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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Road Racing Intervals

Road Racing Intervals

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

$34.99
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Sweet Spot Part 1: Build Your Base

Sweet Spot Part 1: Build Your Base

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

$34.99
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Winning in the Kitchen Meal Plan

Winning in the Kitchen Meal Plan

  • Three Meals a Day and Snacks that take 10 minutes or less
  • Flex day for when 'life' happens

$34.99
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Sweet Spot Part 3: Base to Race

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

$34.99
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Sweet Spot Part 2: Boost Your Base

Sweet Spot Part 2: Boost Your Base

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

$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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Road Race In-Season

Road Race In-Season

  • Weekend racing and group rides with weekday training and recovery
  • anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold 

$34.99
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Road & Crit Intervals

Road & Crit Intervals

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

$34.99
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Foundation : 3 Weeks

Foundation : 3 Weeks

$34.99
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Sweet Spot + Resistance Training

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

$34.99
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sweet spot marathon mtb plan featured in outside magazine

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!

$34.99
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Indoor / Outdoor for Zwift & Smart Trainers

Indoor / Outdoor for Zwift & Smart Trainers

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

$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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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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Triple Bypass

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

$34.99
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XC MTB In-Season

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 

$34.99
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Steamboat Gravel

Steamboat Gravel

Start this plan on July 8th, 2024 💪 Includes long simulation rides on the weekends Shorter Advanced Endurance training, Tues-Thurs Steamboat...

$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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24 Week Off-Season Cyclocross Training

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

$34.99
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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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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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leadville 100 mtb training plan

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 

$34.99
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BWR NC Plan Image

BWR North Carolina Training

Start this plan on May 13, 2024 Prepares you for BWR NC on June 21, 2024 Includes course-specific training USE...

$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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Phil Gaimon's Strava PR Plan

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

$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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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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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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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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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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BWR California 12 Week Training Plan

BWR California 12 Week Training Plan

Start this plan on February 5, 2024 Prepares you for BWR California on April 28, 2024 Includes course-specific training This 12-week plan will prepare...

$34.99
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BWR California Training

BWR California Training

Complete BWR California Training Solution Prepares you for BWR California on April 28, 2024 Includes course-specific training Prepare to thrive not survive the Belgian...

$34.99
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Zwift Racing Plan

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 

$34.99
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RAGBRAI Training

RAGBRAI Training

Start training 6-24 weeks before Ragbrai Detailed day-to-day plan(s) with workouts Includes Zone Based Training & Coaching Support 💪 Optimize training will prepare...

$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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BWR Arizona Training

BWR Arizona Training

Start this plan on January 22, 2024 Prepares you for BWR Arizona on March 2, 2024 Includes course-specific training This...

$34.99
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Six Weeks to Peak for CX Nationals

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

$34.99
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Tulsa Tough Criteriums

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

$34.99
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16 WEEK STRENGTH AND CONDITIONING

16 WEEK STRENGTH AND CONDITIONING

  • Includes pre-hab exercises for injury prevention
  • Best for triathletes and cyclists who race off-road

$34.99
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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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Iceman Cometh

Iceman Cometh

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

$34.99
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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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