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Intervals Tips

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

Intervals for Road Racing

Intervals, Videos

Intervals for road racing video by Coach Frank Overton.  Coach Frank describes how threshold, VO2 max, and anaerobic intervals are designed into a training plan for road racing.  The training plan description includes the dreaded and feared diabolical…

Training Zones

Intervals, Training with Power

Training zones enable athletes and coaches to achieve precise physiological adaptations from their training.  In essence, training zones tell the athlete how hard or easy to pedal in a workout or on a training plan. FasCat uses the seven…

VO2 Max Intervals Video

Intervals, Training with Power, Videos

VO2 max Intervals video with Coach Jake. In this training video Coach Jake Rytlewski explains how to perform VO2 max intervals including: power data analysis, what type of terrain to choose, how consistent efforts should be, optimal cadence,…

Zone 4, 5, & 6 Intervals

Intervals

In this training tip, I am going to describe the three best zone 4, 5, & 6 intervals you can add to your training to increase your power output.  There are watts to be gained from interval training…

Over Under Intervals

Intervals

Over Under intervals mimic the power demands* of road, mountain, gravel, fondo and several other types of bike races. In this training tip, we’ll describe the how, what, where, and why of over under intervals and give you…

Anaerobic Intervals

Intervals, Training with Power

Anaerobic intervals for cycling are short high powered efforts that do not use oxygen.  A 1 minute effort performed at 120-150% of the athletes Functional Threshold Power (FTP) is a great example.  These intervals are essential to training…

Wintertime Intensity

Intervals, Podcasts

How about a little anaerobic work to go with your sweet spot base training? At FasCat in the wintertime we like to caress and nurture our athlete’s anaerobic system.  One training myth we’d like to dispel is to…

VO2 Max Intervals to Improve Your Climbing

Intervals

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 similar length we call VO2 max intervals ‘race specific’…

Criterium Racing: Watts Up?

Intervals, Training with Power

by Frank Overton A good criterium racer needs experience and lots of anaerobic power. Being fast and fit is only a part of the equation. Strategy, patience, pack positioning, bike handling and luck are just a few strengths…

Climbing Workouts

Intervals, Training with Power

Climbing workouts in the form of intervals will help you ride uphill faster for your Strava PR’s, group rides or hilly races. Mountain bikers, Road Racers, Gravel, Fondo’s – any athlete that wants to ride uphill faster will…

Tabata Intervals

Intervals, Training with Power

In the cycling world, the ability to go extremely hard for a short period of time often determines the outcome of a race. From a 10 second finish line sprint at 60kph, to a 30 second, 10% steep climb; raw…

Interval Training for Cycling

Intervals

Let’s talk about getting faster! If there was a nutritional supplement out there guaranteed to make you a faster cyclist (there’s not), you’d take it right? In this training tip I’ll describe ways perform cycling workouts to make…

How to Train for a Strava PR or KOM

Intervals

Phil Gaimon and I have been going for Strava KOMs for over a year now, and before that, it was hill climb victories and world tour prowess.  In this training tip we want to tell you how to…

How to Perform Intervals Properly with a PowerMeter

Intervals, Training with Power

by Frank Overton February 19, 2003!  revised February 2016 When I bought my first powermeter in 2001, one of the things I first learned is that intervals are performed so much better by power than by heart rate.  In…

How to Perform VO2 Max Intervals with your PowerMeter

Intervals, Training with Power

When the hammer drops on your next group ride it is likely a VO2 effort. I see it all the time in reviewing athlete’s power data: the crux of getting into the break, making the selection, or the…

Criss-Cross Intervals

Intervals

Criss-Cross intervals mimic the power demands* of road and mountain bike races. In this training tip, we’ll describe the how, what, where, and why of criss cross intervals and give you some example workouts plus a 4 week interval…

How to Train for Strava with Phil Gaimon

Intervals

Phil Gaimon and I have been going for Strava KOMs for a few years now, and before that, it was hill climb victories and world tour prowess.  In this training tip we want to tell you how to…

VIDEO: Switching from Base to Race

Intervals, Videos

This week’s video podcast is all about how and when to switch from the base phase of training into the race specific phase to maximize performance and form going into your target race(s). Let’s make you faster. –…

Video: How to Train for a Strava PR or QOM/KOM

Intervals, Training with Power, Videos

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 winning Strava KOMs or setting your own PR. Shot beautifully in Phil’s…

Cyclocross Interval Workout for the Pre-Season

Cyclocross, Intervals

Here is an introductory cyclocross interval workout you can perform before the racing starts  that’s just the right amount of cyclocross specificity and volume: Zone 6, Over / Unders: 4 x 2.5 min On 2.5 min OFF with…

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…

How to Perform Time Trial Intervals

Intervals

Time trial intervals are simple yet complicated at the same time.  The simple part is going as hard as you can. The complicated part is at what wattage? We coach athletes to do both simultaneously, with real time power…

Teaching Criterium Tactics Using On Board Cameras

Intervals, Training with Power

by Isaiah Newkirk, July 2016 In cycling, it’s not always the strongest person that wins; it’s the smartest. Conserving energy, exploiting your opponents weaknesses, reading the competition in front of you, and using the race course to your…

Race Specific Cycling Intervals

Intervals

by Frank Overton, 2004, revised May 2016 Race specific cycling intervals: what are they, how and why you should do them. Smart training revolves around precisely understanding the power demands of your event and then designing workouts to simulate that power…

Criterium Race Tactics and Strategies

Intervals, Training with Power

by the FasCat Coaches, March 2016 Every week the FasCat Coaches get together to discuss and share ways to help out our athletes.  We cover a variety of topics like off season and resistance training, indoor trainer workouts, TSS, the Performance Manager…

Enduro Training for Cross Country

Intervals

July 2015 Enduro racing is on the rise worldwide and more and more DH stars are choosing to race the new format. But XC racing is still king, and you can embrace a little enduro to help you…

Tempo Training

Intervals, Sweet Spot, Training with Power

by Frank Overton, January 25th, 2005 I made it out the door with about 90 min to spare before darkness and black ice would set in. What type of ride did I do? How do you go about…