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Training Tips

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

The Cyclist’s Guide to Holiday Survival

Nutrition

“To eat is a necessity, but to eat intelligently is an art.” ― François de La Rochefoucauld With lockdowns, working from home and cancelled vacations, cyclists have been able to put in more hours on the bike this…

Thanksgiving Gratitude Podcast from the FasCat Team

Podcasts

From the FasCat family to yours, thank you! For tuning in to the podcast, for letting us help you get faster on the bike, we’re grateful to serve you. This week’s show, the FasCat coaches + Jackson share…

Should You Be Doing Specificity Training Year Round? with Coach Isaiah

Podcasts

Coach Isaiah comes on the podcast today to explain whether or not you should be doing specificity training year round.  Isaiah defines ‘specificity’ in terms of power output, skills, training on (or up/down) certain terrain, equipment, nutrition and…

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 …

Post Ride Nutrition

Nutrition

Just based on the number of questions we get on this topic we know athletes understand that post workout nutrition is a crucial for reaping the most out of their training, but they aren’t sure exactly what the…

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…

Rocket Wrap: Winning in the Kitchen Recipe

Nutrition

Think you can’t Win in the Kitchen because your schedule is too hectic? Think again! This wrap can be made in 5 minutes or less and if you opt for tuna or rotisserie chicken, you don’t even need…

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…

How to Sync your Training Plan to Zwift

TrainingPeaks, Videos

Synching your TrainingPeaks account to Zwift is incredibly easy and enables you to follow your FasCat plan while you enjoy Zwift! Here’s a quick walkthrough for how to do it:   Copyright © 2020 FasCat Coaching – all…

How to Make Indoor Cycling more Fun and Productive

Off-Season Training

Here are 5 training tips from Coach Jake 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: 1…

How to Use a ViPR for At Home Weight Lifting

Off-Season Training, Videos

Not able to make it to the gym this off season? No problem! Our 12 week At Home Weight Lifting Plan was designed to help raise your FTP without a traditional gym. All you need is a ViPR…

How Much Sweet Spot Training Should You Do?

Sweet Spot

How much sweet spot should your sweet spot workouts have? Sweet spot training is a balanced amount of intensity and volume that increases an athlete’s functional threshold power (FTP) and improves endurance. In the figure below, the “sweet…

Fatigue Dependent Training Plan Design

Training with Power

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 in a block…

How To Sweet Spot During a Group Ride

Sweet Spot

I wrote the original sweet spot article fifteen years ago and it is nice to hear how many athletes have added it to their training and benefited. Sweet Spot Training is incredibly effective! Since then I’ve written the…

Introducing Our Winning in the Kitchen Weight Loss Meal Plan!

Podcasts

With the offseason approaching, we’re thrilled to release our Winning in the Kitchen Weight Loss Meal Plan! Get your nutrition habits dialed this offseason so you can hit your goals in 2021. Created by Registered Dietitian Lacey Rivette,…

Winning in the Kitchen Meal Prep Guide

Nutrition

Meal preparation in advance is essential to Winning in the Kitchen! When you prep your food (Meal Prep Monday) you’ll set yourself up for success to win in the kitchen all week long!  Below is an example 2…

Optimize Your At Home Weight Lifting This Offseason!

Podcasts

We’re now well in to October, which is traditionally the offseason period for most of the cycling community (except you ‘crossers!) and so it’s time to start thinking about at home strength training. This is something that can…

Winning in the Kitchen: How to Make Homemade French Fries

Nutrition, Videos

Can French Fries be “Healthy”? You might not think so, but the reason fries get a bad wrap is because they are typically prepared in ways that make them less nutritious (i.e. deep fried and loaded with salt).…

Weight Lifting for Cycling

Podcasts

Weight Lifting 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…

Winning In The Kitchen FAQ w/ Jackson and Lacey

Podcasts

This week, Jackson and Lacey take over the pod to talk about their favorite subject: performance nutrition. A major theme of this show, we get lots of questions in the forum and through our new meal plans, so…

Sweet Spot TSS Rides

Sweet Spot

Sixteen years ago I was working with a group of coaches and sport scientists developing a new power based impulse-response performance model. While we were keeping a lid on it publicly, its revelations influenced my coaching philosophy dramatically.…

Timing is Everything: The What, When, and How of 2021 Training

Podcasts

As the age-old adage goes, timing is everything. As we’re winding down the 2020 “season” and beginning to look towards 2021, it’s a critical thing to consider when planning our calendar. Choosing A vs. B races, when to…

Ask FasCat #12 — at-home strength setups, carbohydrates, and training in the smoke

Podcasts

Welcome to another periodized Q&A session of the FasCat Podcast, where we field listener questions from our forum, website, and social media to help you get even faster on the bike. This go around we touch on a…

Salmon Watts: Winning in the Kitchen Recipe

Nutrition

If you read any nutrition articles, you have definitely heard about Omega 3’s and probably know they are good for you. But do you know: Why you should eat them? What are some good sources? How they benefit…

Sweet Spot Training: Advanced Aerobic Endurance

Sweet Spot

In January of 2005 I was working with group of coaches and sport scientists developing a new power based impulse-response performance model. While we were keeping a lid on it publicly, its revelations influenced my monthly training tips…

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…

Weight Lifting for Cycling

Off-Season Training

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 for  more than…

What to do during your 2 week post-season break

Podcasts

It’s about that time! With all the craziness and uncertainty of 2020, we still believe in the importance of taking an actual “off season” to bring some certainty to the cycling season periodization. So how should that look?…

Building Your Annual Training Plan

TrainingPeaks

Success for Tomorrow Starts Today:  For the road and mountain bike racer now can be the perfect time to start thinking of next season. You along with your coach can design an annual training plan (ATP) detailing out…

Learn More About Our Coaching Subscription

Uncategorized

FasCat’s new Coaching Subscription is the most cost-effective way to receive power analysis and training plan adjustments to your existing training plan from our expert coaching staff. When you purchase a subscription, you’ll receive: Power Data Review &…

When to Hire a Coach or Follow a Training Plan w/ Coaches Frank, Jake, and Isaiah

Podcasts

The three musketeers of FasCat training plan and coaching design, Frank Overton, Jake Rytlewski, and Isaiah Newkirk stop by the studio to discuss an ever-important topic: When to Hire a Coach or Follow a Training Plan? This question…

Muscle Tension Intervals

Off-Season Training

Cyclists can pair Muscle Tension Intervals with weight training for cycling, for an even better physiological adaptation. Prior to weight training, muscle tension intervals prepare the legs for the forces they will encounter in the gym and therefore…

Using power data to review your Season

Training with Power

How to review your “season” using power data Top athletes are always looking ahead and planning long term. One of the best ways of doing this is by taking time to look back at how your training went…

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’…

FTFP and Developing Good Training Habits

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…