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Training with Power Tips

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

The Performance Manager Chart in WKO and TrainingPeaks

Training with Power, TrainingPeaks

Development and Beta Testing of “TSTWKT”, Introduction: Back in the Fall of 2004, I attended USA Cycling’s Coaches Summit where I had the pleasure of seeing Dr. Andy Coggan, Ph.D present on training with power. I had seen…

10 Reasons to Ask Santa for a Powermeter

Training with Power

by Frank Overton, PowerMeter user since 2000 I bought my first powermeter in 2000 following Greg Lemond’s well-publicized use of a powermeter in the 1990s. Back then, you might have seen a powermeter or two at a race, but…

How to Peak for Cyclocross Nationals

Cyclocross, Races, Training with Power

US Cyclocross Nationals is about 8 weeks away (depending on when you are reading this) and there is still time to train ‘get faster’ for the State and National Championships.  I like to use the Performance Manager Chart…

Three Ways to Improve Functional Threshold Power

Training with Power

FTP is the maximum wattage an athlete can sustain for 60 minutes and according to Dr. Andrew Coggan, “the single greatest determinant of cycling performance”1.   FTP has recently come under attack on ‘the internet’ but I can assure…

TSS Training

Training with Power

TSS Training is a precise way of training in a flexible, fun and productive manner. Its a combination of old school ‘just ride’ and new school power based metrics.  TSS or Training Stress Score is a metric that…

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…

Fatigue Dependent Training Plan Design

Training with Power

by Frank Overton  Fatigue dependent training plan design is a method of prescribing workouts and designing training plans to match an athlete’s expected fatigue in order to optimize training.  The hardest workout with the highest wattage occurs first…

Sweet Spot versus Zone 2 Training Plan Design

Sweet Spot, Training with Power

by Frank Overton The physiological benefits of sweet spot training are illustrated in the table below: As you can see, there are more x’s in the sweet spot column than there are in zone 2 and tempo columns…

FTP is alive and well

Training with Power

Recently I was a guest at VeloNews for their Fast Talk podcast on the subject of FTP (Functional Threshold Power) versus 4DP that the SufferFest recently began marketing.  In that podcast I summarized what I stand for as:…

How to Perform an Indoor Field Test

Off-Season Training, Training with Power

Performing a 20-minute field test indoors can be a highly effective and repeatable method for establishing your wattage training zones and measuring your improvement. Execution of the test indoors requires details that we’d like to share in this…

The Effect of Racing at Altitude

Training with Power

by Jake Rytlewski, Associate FasCat Coach Throughout the summer, the western United States plays hosts some of cycling’s hardest races and events. The Leadville 100, FireCracker 50,  Larry H. Miller Tour of Utah, the now-defunct USA Pro Challenge,…

Tulsa Tough Training

Races, Training with Power

Tulsa Tough training is all about anaerobic intervals.  Zone 6 intervals 20 – 60 seconds in length + sprints will prepare you optimally for this style of bike racing.  When we designed a training plan for Tulsa Tough,…

Setting Up the Performance Manager Chart

Training with Power, TrainingPeaks

The Performance Manager Chart (PMC) is the window to your overall fitness and race-readiness. Get it set up properly and it can be your most powerful training tool!  They say a picture is worth a thousand words and…

How to Perform VO2 Max Intervals with your PowerMeter

Intervals, Training with Power

(This post was originally written for Velonews) 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…

Maximal Lactate Steady State Testing

Off-Season Training, Training with Power

The FasCat Maximal Lactate Steady State Protocol A long time ago in a galaxy far far away we had a physiology lab and used the gold standard maximal lactate steady state (MLSS) protocol to determine athletes’ Functional Threshold…

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…

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…

A 20 Minute Power-Based Field Test

Training with Power

by Frank Overton, January 2015 One key question we ask ourselves as coaches at FasCat, is if the athlete is responding to the training we have prescribed. Aka, are they getting faster? Our favorite “experiment” to answer this…

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…

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…

Using your Powermeter for Weight Loss

Training with Power, Weight Loss

You can use your powermeter to help with your weight loss goals by paying attention to your work expenditure in kiloJoules.  Your ride for 2 hours producing 1,000 kiloJoules of work equals roughly 1 Chipotle chicken burrito. Ride…

Power Demands from US Master’s Road Race Nationals

Races, Training with Power

What it takes to win the Masters 35 – 39 National Road Race Championships, by Coach Jake Rytlewski & performed by Jonathan Jacob, Bissell ABG Giant Congratulations to FasCat athlete Jonathan Jacob, who won the Masters 35 –…

Phil’s File: Tour of California, 2016

Races, Training with Power

Power Data Analysis by Frank Overton, May 2016 FasCat Athlete Phil Gaimon is racing the 2016 Tour of California for Cannondale Pro Cycling and Coach Frank is dissecting his power data and asking questions about what was going on in…

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…

Criterium Racing: Watts Up?

Intervals, Training with Power

by Frank Overton Beep, beep…beep, beep: We interrupt the regularly scheduled Tour de France coverage for an in depth close to home analysis of US criterium racing. What?! We can’t all enter races like the Tour. Some racers…

Road Racing Tactics and Strategies

Training with Power

by the FasCat Coaches Here are our core road racing tactics for the Category 3/4/5, Collegiate and Masters racer. Allen:  If you have never been fed in a feed zone before, practice how to do it. Make sure your…

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…

Make the Most out of Your New PowerMeter

Training with Power

by Jake Rytlewski,  January 2016 Here are 3 ways to make the most out of your new powermeter (originally appeared on VeloNews.com , January 2016) Perform a 20 minute field test to establish a baseline and your wattage based training zones…

The Difference between Road and Mountain Bike Power Output

Training with Power

The Difference between Road and Mountain Bike Power Output and What Your Training Should Do About it.   Cyclists and the industry as a whole know about the power demands of road racing, but in comparison, we don’t know…

How to Improve Power Output on the Bike

Training with Power

by Jake Rytlewski,  April 2014 After planning your season and setting up your A race the next step is to create a training plan to improve your power output. This should include knowing the course and knowing your…

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…

F One Aerodynamics: How Lance’s wind tunnel tests can improve your time trialing 7.05.04

Training with Power

For several years now, Scott Daubert has been the US Postal team’s go-to guy for anything Trek bike related and more. If you’ve seen OLN’s Lance Chronicles you’ve seen Scott in the thick of things in the University…

Estes Park Stage Race: an SRM analysis of Will Frischkorn’s GC and stage wins 8.31.04

Races, Training with Power

Four years later, Frischkorn was in a similar race winning breakaway during stage stage 3 of the 2008 Tour de France.   He nearly won the stage, finishing 2nd.  The long breakaway at Estes Park is a good example…

Power Based Impulse-Response Performance Model 7.19.05

Training with Power

I hope everyone is enjoying the Tour de France and PEZ’s unique coverage as much as I am. With the Alps and Pyrenees behind us, it is quite evident which riders had form, lost their form, or found…

Christian Vande Velde’s 2006 Tour de France: an analysis using TSS and the Performance Manager Chart 7.19.07

Training with Power

Imagine that everyday for the past 2 weeks as you head off to work you feel more tired than the day before.  Each day at work has been relentless and its only going to get worse because next…

Post Tour of California Interview with Tom Zirbel 2.26.08

Training with Power

Congrats on your time trial at the Tour of California. Was that your best TT ever? If so, could you describe why? If ‘best tt ever’ means: took corners perfect, effort doled out perfectly so that I was…

Why Buy a PowerMeter from FasCat

Training with Power

Any retailer can sell you a powermeter; however only FasCat can show you how to use it by coaching you for FREE for one month. Buy a powermeter from us and we’ll be able to tell you what…

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:…