How to Use CoachCat: Build Your Plan and Ride Faster 🚀

Welcome to Coach Cat. I'm Coach Frank Overton, the owner, CEO, and creator of the Coach Cat app. First things first, prepare to start riding a lot faster. You are about to follow a killer training plan, and you're going to have fun doing it.

Plus, we're here to help you every step along the way. I want to explain how Coach Cat works. It's built around a simple idea. Start with proven training developed over 20 years.

Then shape that training around your life and goals. I've developed over a 100 training plans and more than 600 structured workouts built from two decades of coaching tours professionals, national champions, and thousands of amateur cyclists just like you, balancing work, family, and life. Our custom training plan builder uses these plans and combines them with your goals and your available time to train to deliver these four key phases to you. weights, sweet spot, intervals, and specific race prep. When you do these phases and you follow them in a plan consistently week after week, month after month, that's when the magic happens.

That's when your power and speed go up and you start riding faster. So, let's talk about getting the plan to work around your life. Some changes may be a simple tap the workout, hold, drag, and drop to the day you want, and others may be just as simple as deleting the workout. These manual edits are honestly easier and better than typing in the chat and asking the Coach Cat AI to do it for you.

That said, talk to Coach Cat just like you would talk to me. Tell it who you are, what you're training for, your strengths, your challenges, the days you can train, the days that you absolutely can't. Tell it your age, your goals, your injuries, your lifestyle, everything. Type these words, remember this about me, for any important memories you want Coach Cat to have for you.

The more Coach Cat knows, the better it coaches. And honestly, in terms of responding instantly or having a discussion about your training, Coach Cat is as good and sometimes better than if you had me as a coach because you have to wait for me to respond. But when it comes to training plan edits, there's a spectrum. There's some requests that Coach Cat can handle really well and others that are faster and easier for you to do manually.

And then there are bigger structural changes where a real human coach is simply the better option. Think of it like this. Coach Kat excels at the quick adjustments, the tactical tweaks, swapping out workouts, adjusting intensity, shortening or extending sessions, responding to fatigue, or what your optimized training and recovery balance suggests. More complex revisions like reorganizing an entire training week or rebuilding around travel or changing your strength phase are tougher for the AI to execute cleanly right now.

However, this will all be possible in time and Coach Cat will be able to revise the training plan just like I would. And for the most advanced edits like multi-week restructuring, that's where the Fast Cat coaches step in. And we're here to help you. But before we start editing the plan, I want you to know there's a lot of sports science and sequencing in the way and the workouts fit into the bigger puzzle.

Anytime you edit your plan, you may be compromising its effectiveness to some degree depending on your goals. But we also know life happens and consistency over 3 months, 6 months, a year matters far more whether you ride 4 days or five or whether you can't ride on Wednesdays or need to move your Saturday ride to Sundays. That's all possible. Here are the coaching assumptions we made when designing your plan.

You work Monday through Friday and you don't have a lot of time to train. Your days off are Saturday and Sundays and you have more time to train. Simple as that. Therefore, your plan has short structure interval workouts Tuesdays, Wednesdays, and Thursdays.

And we have you doing your rest days on Mondays and Fridays. And then in many phases, especially the sweet spot ones, you'll do your longer unstructured endurance work on the weekends. Combine all that together, you got a winning training plan. If you can follow this framework, I guarantee you'll improve.

It's how I've trained for 20 years, and it's the same way. We've helped thousands and thousands of athletes. We've coached and delivered training plans, too. If your schedule isn't quite like that, that's okay.

We have a solution, and I'm going to show you how to edit your plan to make it work for you. This is where we can help. The AI can edit, or you can manually do it yourself. It just depends on the complexity of the task.

Everything you're asking for is entirely possible. We're going to get you the right plan that works exactly for you. We just haven't had the engineering bandwidth yet to give the AI complete capability. It's coming, but we're a small underdog team compared to the bigger players.

But your support helps us grow and build the most powerful coaching system in the world. And our mission is to democratize coaching. There are three ways you can get more help with your plan or anything else for that matter. Number one is the coaching support chat.

Tap the the right corner of the app and real fast coaches answer, including myself, Monday through Friday, 8 to 5:00 p.m. Number two, you can sign up for a free 30inut coaching consultation. We'll walk you through the setup and help you personalize your plan. Or number three, the highest level of personalization possible is hiring a coach.

There's pros and cons. There's better customization, but it does come at a higher cost. Depending on your needs, there may be compromises or not. It all depends on what you want, what you need, and of course, how much it costs.

Thanks for watching. Let's make you faster. In the next video, I'm going to show you exactly how to move workouts, delete workouts, replace workouts, handle missed days or weeks, decide when to use the AI or when to do manual edits, and then know when to reach out to us or schedule a call with a coach. That's enough for now.

Go forth and conquer. Thank you so much for starting to train with us. And remember to work hard, ride fast, and most importantly, have fun.

Welcome to CoachCat! In this video, Coach Frank shows you exactly how to get started with your new training plan: how the Custom Plan Builder works, how to edit your plan to fit your real life, and what CoachCat’s AI can and can’t do (yet). Not training with us yet? Start for Free Here → /app

You’ll learn when to make edits manually, when to use the AI chat, and when it makes sense to get help from a FasCat Coach.

CoachCat is built around a simple idea: Start with proven training developed over 20+ years, then shape that training around your life and goals.

With over 100 training plans, 600 workouts, and a methodology used to coach:

Tour de France professionals

National Champions

And everyday cyclists balancing work, family, and life

…you’ll have everything you need to start riding faster—consistently and confidently.

In this video we cover: ⏱️ How the Custom Plan Builder assembles your training 🔧 How to move, delete, or replace workouts 🧠 When to use AI vs. manual edits 📅 What to do if you miss workouts or whole weeks 🤝 3 ways to get more help when you need it

Whether you’re training 4 or 10 hours a week, success comes from consistency. If you can follow a plan… you can ride faster.

Get Help Anytime

💬 Chat with a FasCat Coach inside the app 📞 Book a free 30-minute coaching consultation 👥 Hire a FasCat Coach for full personalization