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Training Tips

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

The Seven Habits of Highly Successful Masters Cyclists

Secret Training

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…

How to Adjust CTL in Your FasCat Training Plan

TrainingPeaks

Got your training plan loaded up but looking to boost your planned CTL (Chronic Training Load) a little more? You can adjust the projected CTL for your FasCat Training Plan in TrainingPeaks & see how much extra time…

What to Eat Before a Big Ride

Weight Loss

Here is what I eat before a big Saturday ride: 3 eggs 1 cup white rice 1/2 avocado 1 cup spinach 1 cup fruit 3 glasses of water confidential amount of coffee ūüôā These core ingredients can be…

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:…

The Cyclist’s Guide to Holiday Survival

Weight Loss

“Everybody has the will to win but few have the will to prepare to win” – Bobby Knight.¬† What kind of will do you have this holiday season? At FasCat we have the will and we’re prepared to…

Export Your Training Plan

TrainingPeaks

  With the new era of technology-driven training becoming increasingly more common, we have been getting a lot of inquiries on how best to transfer workouts from our training plans to bike computers and smart trainers. While there…

How to use the Performance Manager Chart 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 smart and train hard in a way that will have a significant positive influence on your…

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…

How to Make Indoor Cycling more Fun and Productive

Off-Season Training

Here are 5 training¬†tips from Coach Jake Rytlewski to make indoor cycling more fun and productive: Set up a dedicated indoor trainer space with a fan! Select fun, diverse and short workouts with variable power outputs Be Consistent:…

Adjusting the Swim Workouts in your Triathlon Plan

TrainingPeaks, Triathlon

I designed the off-season and sweet spot triathlon plans with 3 levels of swimming workouts built into every level of training plan so you can match the workout to your swimming ability- Basic- 2000-2500yds in an hour Intermediate-…

Weight Lifting for Cycling

Off-Season Training

by Frank Overton¬† Increase¬†your Functional Threshold Power¬†this winter with a resistance training plan. Weight lifting for cycling also known as resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program…

Nino’s Circuit Training

Off-Season Training

Nino Schurter’s “Secret” Circuit Training is so specialized that most traditional gyms do not have the required equipment. However, in his “Hunt for Glory” youtube series he details what you need and how to do his circuit training.…

Off Season Training for Cyclists

Off-Season Training

This Fall,¬† for those of your with big goals and aspirations, NOW is the time to develop a game plan and start training.¬† Right now cyclists have a huge opportunity to begin their off season training to take…

Layering Apparel for Cyclocross Racing

Cyclocross

Layering apparel for cyclocross racing obviously includes your bib-shorts and your jersey…ain‚Äôt no one racing ‚Äėcross naked this fall if we have our say in it. Beyond your team kit, things can get tricky when choosing apparel for…

Nutrition for Cyclocross Racing

Cyclocross, Weight Loss

Nutrition for cyclocross racing can be challenging given the high-intensity nature of cyclocross races. Nutrition mistakes during and around cyclocross racing are one of the most common ways to sabotage your form on race days this fall. You‚Äôve…

Go Fast Food Choices to Lose Weight and Ride Faster

Weight Loss

Earlier in the year I completed the 14 Day Conscious Cleanse and want to share what I learned with regard to optimal nutrition for training and weight loss. ¬†You may remember my New Year’s transformative blog and 2017…

How to Warm Up for Cyclocross Racing

Cyclocross

At the start of every cyclocross season, athletes ask us how to warm-up for cyclocross racing. It’s a great question, and we‚Äôve seen very few athletes be able to get up off the couch and perform a great…

The Perfect Cyclocross Race Start

Cyclocross

The cyclocross race start is unlike the start of any other discipline of cycling. Cyclocross race starts are unique because athletes need to have their best sprint at the start of the race, rather than the finish. I‚Äôve…

Leadville 100 Training Tips

Races

Leadville. An old mining town turned outdoor mecca. Listen close and you’ll hear whispers of legends past. The likes of Dave Wiens’ win over Lance Armstrong in the Leadville 100 is just one legend of many. Dig deeper…

Training to Win the Colorado State Criterium Championship

Races

We all secretly crave the ability to say ‚ÄúI am the best in the state‚ÄĚ, but how do you train for such a specific race like the state criterium championships? Yes VO2 work is needed and you can…

Crusher in Tushar Training

Races

Four years ago this month in May I got divorced and had to move out of my house and away from my kids. ¬†I was wrecked and had no idea what to do. So I rode my bike.…

Training for the Triple

Races

Whether you’re doing one day of the Triple Bypass or going big for the Double Triple challenge, the key to having a successful ride is endurance, endurance, endurance! You’ll need the muscular endurance to grind up the long…

Cyclocross Run Training Preparation

Cyclocross

Walk Before you Run. ¬†Coaches love this expression and never could it be more true and beneficial for cyclocross athletes. ¬†Send any cyclist out on their first run since the last cyclocross race and I guarantee they come…

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,…

Gravel Grinder Training

Cyclocross, Training with Power

There are 4 key elements to gravel grinder training that I will describe in this training tip. ¬†Many athletes will be relieved to learn that they don’t need to hammer out VO2’s and Tabatas interval workouts to prepare…

Lake to Lake Triathlon Training

Races, Triathlon

With a longer bike course that climbs up the beautiful foothills of Northern Colorado, the Lake to Lake Triathlon is not your typical olympic distance race. Over 1000 feet of elevation are gained & lost on this course…

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

By Frank Overton, Owner & Founder at FasCat Coaching ¬†(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 my athlete…

Criss-Cross Intervals

Intervals

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

Recovery Techniques for Improved Cycling Performance

Off-Season Training, Training with Power

Sleeping and eating are the two best recovery techniques for athletes. ¬†From beginners to pros, sleeping longer and eating better¬†will improve your cycling performance in training and racing. After sleeping and proper nutrition,¬†massage, compression garments, stretching, active recovery…

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…

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‚Äô Functional Threshold…

Setting Up Training Zones

TrainingPeaks

Setting¬†up training zones for heart rate and power in TrainingPeaks is easy to do with 20 minute Field Test data. Once the athlete has uploaded their file, we go into TrainingPeaks and find their 20 minute Normalized Power…