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Training Tips

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

How to Sweet Spot

Sweet Spot

Buongiorno! It has been 15 years since I wrote the original Sweet Spot article and it is nice to hear how many athletes have added it to their training and benefited. I have lurked around on the message boards,…

Ask FasCat #9 — FTP Indoors vs. Outdoors, Corona Nutrition, and Timing is Everything

Podcasts

The podcast this week is another installment of our Ask FasCat series, where we answer listener questions! Thank you to everyone who submitted questions via our forum, and congratulations to the 3 question-askers we selected to win a…

Indoor Workout Motivation

Coaching Advice

The clock ticks. You stare at your power, and it seems like time is standing still. You are 30-minutes into a one-hour trainer ride, and you want nothing more than for it to be over. How do you…

Setting Intermediate Training Goals using Virtual Communities

Podcasts

The whole gravel team is here to check in with the FasCat community about setting intermediate goals using virtual communities to keep the motivation high and training moving forward for the next few months.  You still have your…

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…

A 20 Minute Power-Based Field Test

Training with Power

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 question is a good old…

COVID-19 Training

Podcasts

When life gives you lemons, you make lemonade as the saying goes. With the cycling season put on hold until May (🤞) there’s now plenty of time to get faster. Two life situations dictate your training approach: do…

What to Do When Your Race is Cancelled

Podcasts

In light of the recent COVID-19 outbreak, the timing of your training for the 2020 cycling season has changed. Races are in question, stress is high, and a lot of us are wondering how to proceed with our…

How to Do a Gravel Simulation Ride

Gravel, Videos

This video is featured in our Gravel Training Tip that outlines the 4 key factors for gravel race training & preparation: Sweet Spot Training Simulation Rides: distance/duration > nutrition/hydration > equipment) Raising your Chronic Training Load Tapering

Announcing the FasCat Coaching Gravel Team

Podcasts

We’re starting a gravel team! That’s right, the FasCat Coaching Gravel Team will be a thing this year, and we’re here to tell you all about it! Coaches Frank, Jake, Isaiah, and Jackson will be traveling to six…

Gravel Training

Gravel

There are 4 key elements to gravel 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 very…

Frank and Jackson Talk Dirty Kanza and How to Go Plant-Based

Podcasts

This week Frank and Jackson sit down to help each other out and answer some questions. Jackson is training for his first Dirty Kanza, and asked Frank to coach him through the overview of the next 3 months…

The Big Cat’s 3 Go-To Interval Workouts

Podcasts

Coach Frank “BigCat” Overton drops some knowledge and watt bombs about his top 3 go-to interval workouts this week on the pod. Threshold, VO2 and Anaerobic Capacity/Zone 6 intervals.  It’s that time of year to start thinking about…

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…

Amity Rockwell

Podcasts

This week we’re excited to bring you a conversation with Amity Rockwell, the 2019 winner of Dirty Kanza and overall gravel hitter. Amity has a unique and interesting path into the sport of cycling after growing up in…

How to Improve Power Output on the Bike

Training with Power

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 strengths and weaknesses. For instance,…

#FtFP Meets Winning In The Kitchen: Recipes!

Podcasts

Perhaps the two most important pillars of the FasCat Coaching ethos, following the plan and Winning in the Kitchen go very hand in hand. We’ve podcasted about them separately but realized that they fit together nicely, so we…

Know Your Zones

Coaching Advice

  Can you recall your training zones? Heart rate and power? The numbers should roll off your tongue.  With the introduction of technology-based guides more and more athletes are becoming dependent on what their screen tells them. The…

Peter Stetina on Dirty Kanza Power Data, Nutrition Philosophies, and Spirit Animals

Podcasts

WorldTour veteran and recent convert to the gravel scene, Pete Stetina, drops by the FasCat pod to share his wisdom and power data into some of the biggest races on the calendar like Belgian Waffle Ride, Dirty Kanza,…

Ask FasCat #8 — Dirty Kanza Training, Polarized vs. Sweet Spot, and More!

Podcasts

We’re back with our 8th edition of Ask FasCat, where we field listener questions to help you become a faster cyclist. This time, Coach Isaiah is in the house to help break down questions ranging from Dirty Kanza…

Inside Coach Isaiah’s Mind: Takeaways from USAC Level 1 Coaches Education

Podcasts

This week on the pod, Coach Isaiah returns to share his takeaways and lessons learned from his recent USA Cycling Coaches Level 1 Education Course, and how it applies to YOUR cycling training. Isaiah shares a lot of…

Transform your Cycling with a Next Level Approach

Coaching Advice, Podcasts

I wrote this four years ago in 2016 and have been living it since – cycling is a lifestyle and in this training tip I’ll share that lifestyle with you – Frank Overton Jan 9, 2020 Four year’s…

Coach’s Buyer Guide Highlight – Gu Nutrition

Videos

Coach Frank and Jackson break down their favorite gear that will help you improve your cycling performance at different budget levels. Huge thanks to Excel Sports in Boulder for hosting us. Listen to previous editions of the FasCat…

Build a Big Base with Sweet Spot Training

Podcasts

It’s December 31st, which means next year is upon us and thoughts are quickly shifting towards the race season. What are you doing to ensure an improvement over last year? What kind of training are you doing? Are…

Off Season Gravel Training

Podcasts

It’s late December and a mere 12 weeks out from the first major gravel race of the season :: LandRun 100. It’s time to get serious and make the most of the remaining months of the offseason to…

Muscle Tension Intervals

Off-Season Training

by Isaiah Newkirk, October 2016 Cyclists can pair Muscle Tension Intervals with weight training for cycling for an even better physiological adaptation. As we leave the 2019 season behind, do you feel that your biggest weakness was not having…

FasCat Holiday Buyer’s Guide LIVE from Excel Sports

Podcasts

We’re back at our favorite local bike shop, Excel Sports for a LIVE podcast sharing FasCat’s picks for the holidays if you or someone you know is a cyclist! Coach Frank breaks down everything from bikes to tires…

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…

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…

Thanksgiving Gratitude & Black Friday Show

Podcasts

It’s the week of Thanksgiving and Boulder is being covered in snow, so Coach Frank checks in with the podcast to share what he’s grateful for, share the details of our Black Friday/Cyber Monday deal, and how to…

Coach Isaiah Newkirk on the Transition from Pro Road to Pro Gravel and How to Train

Podcasts

Coach Isaiah is back to chat about his new transition from professional road cyclist into the gravel scene, and how his training and outlook on the sport has shifted. We talk about: cross training planning out a gravel…

A Conversation with Steamboat Gravel Founder, Mark Satkiewicz

Podcasts

In case you’ve been living underneath a rock, gravel racing is hot AF right now. It’s registration season for the 2020 calendar, and races are filling up faster than a Walmart on Black Friday. One of our favorite…

Coach Allie Legg : Life in the Pro Peloton, Gravel Racing, and Offseason Training

Podcasts

This week is a conversation with recently retired pro cyclist and FasCat Coach Allie Legg, who raced for the Twenty20 Sho-Air women’s professional cycling team after getting started in cycling at a young age in the sport of…

Coach’s Buyer Guide – Gear That Will Improve Your Cycling

Videos

Coach Frank and Jackson break down their favorite gear that will help you improve your cycling performance at different budget levels. Huge thanks to Excel Sports in Boulder for hosting us. Listen to previous editions of the FasCat…

Grab Bag: Gamechangers, Zwifting, Principles, and Morning Routines

Podcasts

This week we are talking about the new Netflix documentary The Gamechangers, plant-based Frank, Zwifting, the Excel Sports discount, Ray Dalio’s book, Principles, and Jackson’s morning routine. We hope you enjoy! If you are a training plan customer…

How Much Sweet Spot Should You Do?

Podcasts

We’re back with another discussion of one of FasCat’s main training philosophies: Sweet Spot. A big question we receive by athletes is “how much sweet spotting should I actually be doing?” In fact, our training tip on the…