Training Tips - Article
Expert training tips, nutrition advice, podcasts, and more from FasCat's coaching team.
FTP Testing
FTP is short for Functional Threshold Power and is the maximum amount of watts a rider can make for one hour. FTP Testing is simple to perform with a 20 minute...
Know Your Zones
Can you recall your training zones? Heart rate and power? The numbers should roll off your tongue. With the introduction of technology-based guides more and...
#secrettraining for January 2021: How To Have Your Best Cyclocross Season Ever
The past is the past. You can’t change it. You can only learn from it. But what can you do when you don’t have a recent cyclocross race season to reflect back...
Transform your Cycling with a Next Level Approach
I wrote this five years ago in 2016 and have been living it since - cycling is a lifestyle and in this training tip I'll share that lifestyle with you - Frank...
January Winning In the Kitchen Challenge
Winning in the Kitchen I talk to athletes all the time about their nutrition and generally everyone does a great job with their carbohydrate and protein...
Bowl of Health: Winning in the Kitchen Recipe
Looking to incorporate more plant based meals into your diet? Want to eat more veggies? Want to learn how to meal prep? If so, our Dietitian Lacey has you...
2021 Race Season Predictions & Considerations
Here are our predictions and coaching considerations for the return of amateur racing and events for 2021. The COVID -19 vaccine is coming but the line is...
22 Weeks of Training this Winter
Coach Frank drops some wisdom about what types of training we recommend for the next 22 weeks. Why 22 weeks? Well, that' how long it is from now until mid-May,...
Tips to help fuel when its cold
Tips to help fuel in the cold : You look down at your computer and notice that it's been an hour since you started your ride, it's past time to eat or drink...
Podcast: How Much Sweet Spot Should You Do?
We're back with another discussion of one of FasCat's main training philosophies: Sweet Spot. A big question we receive by athletes is "how much sweet spotting...
Rocket Wrap: Winning in the Kitchen Recipe
Think you can't Win in the Kitchen because your schedule is too hectic? Think again! This wrap can be made in 5 minutes or less and if you opt for tuna or...
Winning in the Kitchen Meal Prep Guide
Meal preparation in advance is essential to Winning in the Kitchen! When you prep your food (Meal Prep Monday) you'll set yourself up for success to win in the...
Sweet Spot Training: Advanced Aerobic Endurance
In January of 2005 I was working with group of coaches and sport scientists developing a new power based impulse-response performance model . While we were...
VO2 Max Intervals to Improve Your Climbing
VO2 Max intervals increase one's Functional Threshold Power (FTP) and last 3 - 6 minutes at a near maximal effort. Since many races are decided on climbs of a...
Coach Isaiah's Top 3 Charts in WKO5
Driven athletes and progressive coaches are always seeking the cutting edge of new technology and the introductions of new tools to help them progress. The...
My Coaching Philosophy
Recently, I was called “Mr. Sweet Spot” on the Consummate Athlete Podcast . It was a compliment for sure but we went on to talk about the many other things I...
#SECRETTRAINING: How to Design your own CYCLOCROSS TRAINING COURSE
Quite often we are asked how to make a practice cyclocross course so one can use it as part of their weekly training program. If you live in a typical suburban...
Switching From Base to Race Podcast
It's getting to be that time of year when the first races of the season are quickly approaching, you've been (hopeful ly) putting in some solid base training,...
Video: How to Train for a Strava PR or QOM/KOM
In this video, Coach Frank and former pro turned un-professional cyclist Phil Gaimon talk about how to build your Strava training plans, with a focus on...
Three Ways to Improve Functional Threshold Power
Functional Threshold Power, also known as FTP is the maximum wattage an athlete can sustain for 60 minutes. And, according to Dr. Andrew Coggan, it is “the...
