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Podcasts Tips

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

Ask FasCat #7 – the Cyclocross Edition

Podcasts

We’re back with another installment of our Ask FasCat series, where we take listener questions submitted via our forum and add our take to help make you faster. This time, the focus is cyclocross training, as the season…

Winning in the Grocery Store | Nutrition for Cyclists

Podcasts

   We’re back with another #WinningInTheKitchen special, serving up a conversation about where this all begins: the grocery store. It doesn’t matter how dialed your kitchen is or how motivated you are to cook healthy food if…

Winning in the Grocery Store | Nutrition for Cyclists

Podcasts

We’re back with another #WinningInTheKitchen special, serving up a conversation about where this all begins: the grocery store. It doesn’t matter how dialed your kitchen is or how motivated you are to cook healthy food if you don’t…

Weight Lifting for Cyclists Training Plan

Podcasts

Since we talked about timing as it relates to training last week, this time is all about the timing of strength training/weight lifting for cyclists as it’s the perfect time to get started on that. In this episode,…

Timing is Everything: The What, When, and How of 2020 Training

Podcasts

As the age-old adage goes, timing is everything. As we’re winding down the 2019 season and beginning to look towards 2020, it’s a critical thing to consider when planning our calendar. Choosing A vs. B races, when to…

Training for the Iceman Cometh MTB Race

Podcasts, Races

by Jake Rytlewski,  September 2019 If you have ever heard of or been to Kalkaska, Michigan chances are you have done or heard of the Iceman Cometh. The Iceman Cometh is a 27 mile point to point mountain…

Everything Phil’s Cookie Fondo with Phil Gaimon

Podcasts

Phil returns to the FasCat Podcast to chat about his upcoming fondo happening in 6 weeks! Frank and Phil talk about his comeback from a terrible crash suffered earlier this year, what the vibe is like at the…

Reviewing Your 2019 Cycling Season to Get Faster in 2020

Podcasts

As the offseason for most cyclists (sorry, ‘crossers) and fall approaches, it’s time to look back and reflect on your season to see what worked and what didn’t, take stock of your nutrition and training strategies, and use…

Dirk Friel, Co-Founder of TrainingPeaks

Podcasts

This week, Coach Frank sits down with Dirk Friel, the co-founder and Chief Evangelist of TrainingPeaks…the essential software for athletes. It’s what we use to coach our athletes, and what is used by countless other coaches, athletes, and…

SBT GRVL Recap, Offseason Talk, and the Future of USA Cycling

Podcasts

It’s a busy time of year for cycling, so we’re back at it with a 3-part podcast covering 3 very different but interestingly related topics: Steamboat Gravel [SBTG], cyclocross prep and the importance of taking an offseason as…

Ask FasCat #6!

Podcasts

We’re back for a long awaited Q&A episode, answering questions about everything from weight loss to full gas intervals to altitude adjustment…it’s a good one (we even get a call from Mr. Gaimon)! Thanks to everyone for submitting…

Rebecca’s Private Idaho Race Analysis

Podcasts

Rebecca’s Private Idaho has quickly risen to one of the top gravel race weekends in the country. Based in the small ski town of Ketchum, Idaho, RPI was started by endurance mountain bike legend and Ketchum local, Rebecca…

Six Weeks till Cyclocross – how to train for cyclocross

Cyclocross, Podcasts

It’s August 1st, which means #crossiscoming in approximately 6 weeks. It’s time to get serious about training, honing cross-specific skills, and prepare the body for the demands of cyclocross. Have no fear our “oh shh*t six week cyclocross…

Steamboat Gravel (SBTGRVL) Pre-Race Course Recon, Training, and Equipment Tips

Podcasts

We’re about 3 weeks away from the inaugural Steamboat Gravel race, and Coach Frank recently pre-rode the critical 100 miles of the 140 race. From pacing and training to equipment and course conditions, we’re here this week on…

Using Strava Live Segments to Perform “Strava-Vals”

Podcasts

  This week, we discuss how Strava live segments can “hack” your interval performance by increasing motivation, positive reinforcement, and therefore your power output. Strava-Vals is going as hard as you can like an interval but using the…

Time Trial Training & Racing w/ Coach Isaiah

Podcasts

This week on the pod, we have a special episode for you featuring our very own TT specialist, Coach Isaiah Newkirk! Isaiah races professionally for the 303 Project cycling team, and is a strong disciple of the time…

Summertime Nutrition for Cyclists

Podcasts

Summer is here, which means training and racing on the bike is being ramped up, goals are being achieved, and we can finally be outside more. However, it’s also a time to revisit our nutrition and maybe lose…

Cycling Coach’s Buyer Guide!

Podcasts

  We are asked constantly about different pieces of gear, what’s the best bang for your buck, what kind of cycling computer to buy, which tires to use for X race, etc. With the cycling season in full…

Summer Cyclocross #secrettraining w/ Coach Brandon Dwight

Podcasts

Cyclocross is coming, and getting ahead of the curve this summer will set you up for success come the fall. Cyclocross racing legend and FasCat coach Brandon Dwight is in the studio this week to share some of…

The Origins of FTFP

Podcasts

  This week we dive into the background of “FTFP”, or Follow the F@#%&^* Plan! Following the well designed training plan is paramount to success as a cyclist, and there’s many layers that go into it. Coach Frank…

Ask FasCat #5!

Podcasts

Greetings, fellow bicycle nerds! We’re back with another installment of our Ask FasCat Q&A series, where we answer listener questions from our forum and beyond. Today we dive into questions about altitude, mid-season breaks, recovering from big events,…

Haute Route Asheville Preview Show!

Podcasts

We’re here in gorgeous Asheville, NC for the Haute Route Asheville, a 3 day event through the Blue Ridge mountains. In today’s episode, we do a live podcast from the event HQ and break down each stage, discussing…

How to Travel to Races Like a PRO

Podcasts

With the Haute Route approaching next week, we decided to sit down and talk about how to win at traveling to bike races, whether it’s via car or via plane. We discuss what to bring and how to…

Fatigue Dependent Training Plan Design

Podcasts

Carefully crafting the design of a training plan is a critical aspect of improvement and success as a cyclist. Coach Frank abides by the idea of “fatigue dependent” training plan design, which is the focus of today’s episode.…

The 4 Key Factors for Gravel Racing Success

Podcasts

Gravel racing season is in full swing, and this week’s podcast is all about helping you crush your next race. We believe there are 4 key components to successful gravel racing — pacing, hydration, nutrition, and equipment —…

Ask FasCat #4!

Podcasts

  With another 4 weeks gone by in an instant, it’s time for another Q&A session! On this week’s show, we dive into listener submitted questions on topics ranging from fasting, avoiding cramping, using commuting as training, and…

What to Eat on the Bike During Training and Racing

Podcasts

With the racing season in full swing, a big area of consideration and confusion for many cyclists is on the bike nutrition. We’ve talked at length about Winning in the Kitchen, but it’s an entirely different animal to…

How to Leave Post-Activity Comments For Your Coach and Be “Coachable”

Podcasts

This week, Coach Frank outlines using the 4 components of monitoring training in his athletes to help you better provide feedback in the post-activity comments section of TrainingPeaks or other software so that you can communicate more effectively…

Plant-Based Nutrition for Cyclists

Podcasts

Happy spring! To shift gears a bit, Jackson and Coach Isaiah come to your ears with a special edition of the podcast while Frank is on vacation for spring break. We dive into the fundamentals of plant-based nutrition…

Ask FasCat #3 — Q&A!

Podcasts

Welcome to another regeneration week (AKA our monthly Q&A episode)! We field questions from the FasCat community to provide our best responses to questions about training, racing, nutrition, and more every 4 weeks. We’re back with answers to…

How to Measure FTP Improvement with Normalized Power

Podcasts

 We don’t always have to perform an FTP field test in order to track our performance, form, or even our FTP. Using some logic pulled from Frank’s philosophy class in college, we teach you how to “threshold sleuth”…

Intervals 101

Podcasts

Continuing with the progression in early season training periodization, we’re now getting into the real work of the race season and everyone’s favorite part of training: intervals. We did an episode way back in the beginning of the…

Switching From Base to Race!

Podcasts

It’s getting to be that time of year when the first races of the season are quickly approaching, you’ve been (hopefully) putting in some solid base training, and your A race is on the foreseeable horizon. It’s time…

Ask FasCat #2 – Q&A!

Podcasts

We’re back with another Q&A episode, taking questions from the FasCat podcast community to help you get faster! We answer questions ranging from the proper usage of sweet potatoes to building watts/kg and everything in between. It’s a…

How to Design Your Own Personal Training Camp

Podcasts

Training camps are one of the quintessential components of cycling. Putting in a highly focused and productive week of training in a warm place, combined with dialed recovery and nutrition protocols in the early season can pay off…

Chronic Training Load (CTL) for Masters Cyclists

Podcasts

There seems to be a lot of discussion about CTL, TSS, FTP, etc. as it relates to elite or world-class level cyclists, but what does this all mean for masters cyclists? Today on the podcast, we discuss the…

Everything You Need to Know About the Haute Route with Colby Pearce

Podcasts

This week we are talking about the Haute Route (‘oat root’). We’re joined by cycling jedi master Colby Pearce (also a Haute Route Elite Ambassador) to discuss the Haute Route culture, training, and experience. Both Colby and Frank…

Ask FasCat #1 – Q&A Podcast!

Podcasts

You asked, we answered! Once a month, we will take questions fielded from the FasCat community (via email and social media) and spend the entire hour answering them! The entire purpose of this podcast is to help you…

How To Pair and Sequence Our Training Plans

Podcasts

We get a ton of questions about how best to pair and sequence our training plans to connect them through an entire season or a specific situation. With many permutations of how to combine plans over the course…

Collegiate Cycling: Perspective From Alums & former Coach

Podcasts

We’re back with Coach Isaiah to discuss the value and importance of collegiate cycling not only for the development as a cyclist, but creating more long term enjoyment in the sport of cycling. We chat about our experiences…

New Year’s Show! What’s Next for the FasCat Podcast

Podcasts

  It’s officially 2019, and that means time for some reflection and some discussion about what’s next for the FasCat podcast. Frank and Jackson sit down to talk about some of their New Year’s resolutions and goals for…

Phil Gaimon (FasCat Athlete): State of the Cycling Union

Podcasts

Coach Frank sits down with FasCat athlete Phil Gaimon to discuss the current state of cycling, the gravel craze, training and racing, training with WHOOP, and the role of social media influence on cycling sponsorship and rider value.…

Sunny Gilbert: Cyclocross Success on a Different Path

Podcasts

photo: Snowy Mountain Photography FasCat Athlete Sunny Gilbert recently had the ride of her life at the 2018 USA Cyclocross National Championships, netting second place in one of the most technical and demanding races in recent years. But…

How I Invented Sweet Spot Training

Podcasts

Coach Frank drops a solo episode this week on the FasCat Podcast discussing how he “invented” Sweet Spot Training and how he integrates it into his coaching philosophy. Here is the training tip referenced in the podcast about…

Steamboat Gravel Podcast

Podcasts

Steamboat Gravel is shaping up to be 2019’s hottest new gravel event! This week on the podcast we sit down with Steamboat Gravel (SBTGRVL) founder Mark Satkiewicz to discuss 2019’s inaugural event, and what you can expect to encounter…

Thanksgiving Special!

Podcasts

A Thanksgiving gratitude podcast because we are thankful for our all awesome listeners!  So we sit down and talk about how grateful we are for this podcast and for YOU, the audience! We also dive into a couple…

Making the End of Cyclocross Season Count with Coach Brandon Dwight

Podcasts

This week’s show is all about cyclocross. The final month of the season is upon us, so how can we make the most of it? What should we do to keep the momentum flowing into Nationals? Coach Frank…

Winning in the Kitchen Challenge, Coaching Pitfalls, and Field Testing | FasCat Grab Bag Pod

Podcasts

This week we’re doing something a little different, and hosting a sort of “grab bag” podcast, inspired by listener and athlete questions we’ve received in the recent days. Typically our conversation revolves around a central topic, but instead…

How to Make Indoor Cycling More Fun and Productive

Podcasts

  It’s beginning to become that time of year where the clocks change, the days get shorter and colder, and we inevitably spend more time inside on the bike. We can hear the groans of dread for the…

Top 4 Ways to Use Your Powermeter

Podcasts

Training with power has become the norm in the sport of cycling. Objectively speaking, it’s probably the most beneficial tool we have at our disposal for quantifying our training so that we may train smarter. But as Uncle…

How to Plan Your Races For 2019

Podcasts

On this week’s podcast, we sit down to discuss how to plan your races for 2019. We break down all the races we are thinking about into A, B & C races and talk about what factors to…

Resistance Training for Cycling

Podcasts

Lifting weights this winter will make you faster! More strength = more power = higher FTP =  riding our bikes faster. However this is not your high school weight lifting plan; its designed for cyclists! “Speeds specific to cycling” is…

Weight Loss for Cyclists

Podcasts, Weight Loss

On a follow up episode from our extremely popular Winning in the Kitchen podcast, it’s time to dive into the world of nutrition and weight loss yet again. It may sound counterintuitive, but the time to lose weight…

Tour of Utah Review + Offseason Tips with Coach Isaiah Newkirk

Podcasts

Following up after our last podcast with FasCat coach and professional cyclist Isaiah Newkirk, we bring him back to the show to discuss how Tour of Utah panned out, the major lessons learned, and what his favorite late…

Post-Season Break and Figuring Out Goals for Next Season

Off-Season Training, Podcasts

It’s that time of year when the racing starts winding down and all of our excitement and energy for the season begins to dwindle. Fall is nearing and we start thinking about other things than training and racing…

Cyclocross Cornering to Carry Your Momentum and Save Your Energy

Podcasts

Cyclocross season is upon us, so it’s time to start thinking about your cyclocross skills. Cornering is a HUGE skill that can take your cyclocross racing to the next level. Think about it: you take two dozen or…

How to Train with WHOOP — the Power Meter for Recovery

Podcasts

In this podcast we are talking about the wearable Whoop device.  We consider the Whoop to be like a power meter for your recovery. The WHOOP is wearable designed for athletes that measures your sleep, strain, and cardiovascular parameters…

Ep. 13: Breaking Down the Crusher in the Tushar Experience

Podcasts

The Crusher in the Tushar brings the pain. We’ve had some time to process the pain and suffering of the 2018 Crusher in the Tushar gravel race, which was both Frank and Jackson’s target race for the season.…

Ep. 12: The Nike Breaking2 Project with Robby Ketchell and Brett Kirby

Podcasts

  On May 6, 2017, Nike and a team of runners attempted to break the elusive 2 hour marathon barrier, which has never been done before. This was known as the Breaking2 Project, and Robby Ketchell played an…

Ep. 11: Coach Isaiah on Racing Tour of Utah!

Podcasts

This week, Frank and Jackson sit down with FasCat coach Isaiah Newkirk, a seasoned performance coach and professional cyclist for the 303 Project Cycling Team, to talk about his training leading up to next week’s Tour of Utah.…

Ep. 10: Race Tactics – TdF Rest Day Show!

Podcasts

It’s the third rest day of the Tour, so we’re back for the final installment of our Tour de France podcast series with Coach Robby Ketchell! This time, we’re talking race tactics and how to apply the race…

Ep. 9: Tour de France Rest Day Show with Coach Robby!

Podcasts

It’s Recovery Monday here at the FasCat HQ and a rest day in the Tour de France, so what better to do than record a podcast? We’re joined once again by Coach Robby Ketchell, who has spent time…

Ep. 8: How to CRUSH the Crusher in the Tushar

Podcasts

The Crusher in the Tushar, one of the premier mixed terrain bike races in the country, is a cruel, brutal yet beautiful event. It covers 70 miles and 10,000 feet of elevation gain in the Tushar mountain range…

Ep. 7: Tour de France Preview Show with Coach Robby Ketchell!

Podcasts

  We’re excited to bring a bonus episode this week to your ears! We bring on a special guest, FasCat’s new coach, Robby Ketchell to talk all things Tour de France. Robby has worked at the highest level…

Ep. 6: Follow a Cycling Training Plan to Go Faster!

Podcasts

This week we’re diving into the rationale behind using a well-designed cycling training plan to pursue your goals as a cyclist. Training is both an art and a science, and having a professionally curated plan will ensure that…

Ep. 5: How to Perform Intervals for Your Races and Rides

Podcasts

This week we’re going an inch deep and a mile wide on the science of intervals for each of the primary disciplines of cycling so you can train smarter! Intervals are an essential component of a well-designed training…

Ep. 4: Recovery Tips for Cyclists

Podcasts

  This week on the podcast, we’re diving deep into recovery for cyclists. Have you ever heard the mantra, “Train hard, recovery harder”? It’s true; recovery is an absolute cornerstone for performing as an athlete, and it must…

Ep. 3: Gravel Training and Racing

Podcasts

Welcome to the third installment of the FasCat Training Tips Podcast! This week we’re pumped to bring you an episode on all things GRAVEL. Gravel cycling is so hot right now, and we felt like it would be…

Ep. 2: Winning in the Kitchen

Podcasts

  Welcome to Episode 2 of the FasCat Training Tips Podcast! This week we’re talking Winning in the Kitchen. Performing as an athlete extends far beyond training. In order to perform like a Ferrari, you have to put…

Ep. 1: FasCat’s 15 Year History

Podcasts

Welcome to the first episode of the FasCat Training Tips Podcast! We’re really excited to bring you a more in-depth look at our training tips and cycling experience through the podcast medium. Expect regular content covering everything from…