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Coaching Advice Tips

Training Tips for Cycling with Coaching Advice and Expertise from the FasCat Coaches.

What’s Ahead on the Podcast in 2021 + FTP Testing

Coaching Advice, Podcasts

 Happy 2021! Coach Frank is back in action to talk about what’s coming down the pipeline for podcasts over the next few months of the new year. Winter training, nutrition challenge, and more! Frank also revisits an…

Plan Your Training for the Year

Coaching Advice

The two most important training phases to improve endurance and power output are: #1 Aerobic Endurance “Base Training” #2 High Intensity Interval Training Base training includes zones 2, 3 (tempo) and our favorite sweet spot.  To ‘do’ base…

Transform your Cycling with a Next Level Approach

Coaching Advice, Podcasts

 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 Overton Jan 9, 2020 Five…

Ask a FasCat #15

Coaching Advice, Podcasts

Welcome to another Q&A session of the FasCat Podcast, where we gather questions from our forum, website, and social media to help you ride faster!  This round Frank and Lacey dive into questions ranging from tips for young…

2021 Race Season Predictions & Considerations

Coaching Advice

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 long. We are hopeful and confident that athletes will be able…

Ride Faster Gift Guide

Coaching Advice

Happy Holidays FasCats! At FasCat we are always thinking of ways to help you ride faster and we’d like to present our holiday Ride Faster Gift Guide.  Scroll down for our “Top 10 Reason to Ask Santa for…

Tips to help fuel when its cold

Coaching Advice, Nutrition

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 something and you know if…

Ten Ways to Improve Your Cycling

Coaching Advice

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 excess of 100 miles.  100…

Using Zwift to FtFP

Coaching Advice, Podcasts

Welcome to another episode of the FasCat Podcast! This week Coach Frank and Coach Jake explain how you can use Zwift to FtFP your FasCat Training plan. During the episode they touch on: How to FtFP Zwift Training …

Ask a FasCat #14

Coaching Advice, Podcasts

Welcome to another Q&A session of the FasCat Podcast, where we gather questions from our forum, website, and social media to help you understand training plan design and to help you get even faster on the bike. This…

Frank’s Four Favorite and Fun Indoor Cycling Workouts

Coaching Advice, Podcasts

Here are Frank’s Four Favorite and Fun Indoor Cycling Workouts: Sweet Spot Bursts Criss Cross ‘Micro’ Intervals Over Unders Zwift! My four favorite workouts are all one hour and have a plethora of variations to last you all…

Winning in the Kitchen: Performance Nutrition

Coaching Advice, Nutrition

Winning in the Kitchen is a phrase I coined from my cyclocross mechanic friend’s referencing their meticulous work in the garage in the days leading up to an epic conditions race. Gluing tubulars and fine tuning cyclocross race…

The Seven Habits of Highly Successful Masters Cyclists

Coaching Advice

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 to cyclists: their habits to be successful. Most masters cyclists are…

Motivational Tips to Help You to Follow the Plan

Coaching Advice, Podcasts

Ever struggle to get yourself out the door and on the bike? Ever feel burnt out?  Want to find even more motivation and ensure you #FtFP on a regular basis? Well you have come to the right place!…

My Coaching Philosophy

Coaching Advice

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 believed in. As I listen again the podcast…

Switching from Base to Race

Coaching Advice, Training with Power

Now that we’ve hit the home stretch of winter and the first season’s races are on the horizon, intervals looms large for all well prepared cyclists.  I’m not talking about sweet spot or tempo intervals; I’m talking full…

Take a Rest Week to Increase your Power

Coaching Advice

Taking a rest week may seem like you aren’t training but it is during this time that you actually ‘get faster’.  All by not riding your bike and laying on the couch. Patience is tough training!  A well…

Recovery for Cycling

Coaching Advice

Sleeping, eating and following a well designed training plan are the three best recovery techniques for cyclists. From beginners to pros, sleeping longer, following a plan and eating better will improve your overall training and racing. These three recovery activities…

Zwift Racing Tips from Coach Jake

Coaching Advice

Zwift racing is a fun way to get in a really hard workout and test your fitness. Expect to be riding at or near your threshold with many burst over for the duration of the race.  The shorter…

Indoor Workout Motivation

Coaching Advice

The clock ticks. You stare at your power, and it seems like time is standing still. You are 30-minutes into a one-hour trainer ride, and you want nothing more than for it to be over. How do you…

Know Your Zones

Coaching Advice

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 more athletes are becoming dependent on what their screen tells them. The real…

Video: Should You Strength Train During the Season?

Coaching Advice, Off-Season Training, Videos

A hot topic of debate: should you do strength training during the race season? Coach Frank and Jackson discuss… The FasCat Athlete Forum is live! Join the discussion here.

#secrettraining: To race or not to race

#SecretTraining, Coaching Advice, Cyclocross, Off-Season Training

The spring bike racing season is upon us. If you’re a cyclocross racer this can be a tough time of year. While your buddies are hitting peak form and looking to mix it up at the front of…

Tapering in Cycling for Peak Performance

Coaching Advice

Have you ever heard of the expression “All the hay is in the barn” ? To many cyclists and farmers alike it has great meaning: the hard work is over and now it is time to reap the…

YouTube Training Tips Channel

Coaching Advice, Intervals

FasCat is turning 15th this Memorial Day (2018) so we decided to start a YouTube Training Tips Channel!  Our goal is to share training tips that you can use on your next ride: Our training tips youtube channel…

“A” Race Preparation: 6 Key Elements

Coaching Advice

Cycling season is in full swing and many riders are lining for a crit or road race almost every weekend. But every rider should pick one or two races to key on and make their season priority. Typically…

What to Do When You Feel Sick

Coaching Advice

I’ve been meaning to write about this topic for over ten years because nearly every week I get the: ‘Coach, I’m getting sick, what do I do?” Practicing what I preach, “Always seek the help of a medical…

Phil Gaimon FasCat Athlete Interview

Coaching Advice, Training with Power

Interview by the FasCat Coaches,  February 2016 FasCat Athlete and Team Cannondale Rider, Phil Gaimon is back in the European peloton for 2016 and off to a good start having just finished Provence and Haut Var.  We asked Phil for his take…

Interview with Dr. Asker Jeukendrup

Coaching Advice

Whether you are a beginning time trialist or a world class competitor there are several ways to use aerodynamics to your advantage. Some are relatively inexpensive while others are prohibitively expensive. We got the inside scoop from noted…

Phil Gaimon, Professional Cyclist Team Garmin, Interview

Coaching Advice, Training with Power

FasCat Athlete Phil Gaimon spent a rest day answering the FasCat Coaches questions on training, cookies, host housing, Frankie Andreu, beer, the suck o meter, his VO2, skinny jeans, razors, Strava, mentors and his CTL.  Read on: Coach Nadia:…