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Training Tips

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

How to Sweet Spot on Any Bike


Wondering how to perform structured training but have different bikes? Listen in to hear Coach Frank’s advice. Full episode at http://fascatcoaching.com and the FasCat Training Tips Podcast (available on Apple Podcasts, Google Play, and Spotify).  

How to: Train for the Haute Route


Thinking about doing a Haute Route event? You are going to need to train for it! Listen in to get some expert advice on preparing for the demands of the Haute Route Rockies by Haute Route elite ambassadors…

How to Measure FTP Improvement with Group Rides


 We don’t always have to perform an FTP field test in order to track our performance, form, or even our FTP. Using some logic pulled from Frank’s philosophy class in college, we teach you how to “threshold sleuth”…

VIDEO: Effective Fueling for Early Morning Workouts


In this video podcast, Coach Frank and Jackson are talking about proper nutrition and fueling for those early morning workouts during the winter and how to maximize performance vs. losing weight.

Breaking Down the Performance Management Chart + CTL

Training with Power, TrainingPeaks, Videos

Coach Frank drops some knowledge about the basics of the PMC and CTL, and how you can use these tools to forecast and optimize your training as a cyclist. Our full podcast on Master’s CTL can be found…

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 Design Your Own Personal Cycling Training Camp

Training with Power, Videos

With winter seemingly still in full force in many parts of the world, and the season quickly approaching, it’s a good time to consider putting together a cycling training camp to bump up the volume and prepare for…

Video: The Mental Side of Interval Training


In this video, Coach Frank and Jackson discuss how important the mental side of interval training can be to your performance. Bottom line: if you want to go super deep and suffer during race efforts, prepping yourself mentally…

Intervals 101


Continuing with the progression in early season training periodization, we’re now getting into the real work of the race season and everyone’s favorite part of training: intervals. We did an episode way back in the beginning of the…

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…

Switching From Base to Race!


It’s getting to be that time of year when the first races of the season are quickly approaching, you’ve been (hopefully) putting in some solid base training, and your A race is on the foreseeable horizon. It’s time…

FasCat Coaching Live Q&A: February 21, 2019


We’re back for another round of Ask FasCat, where we take your cycling training questions and answer them. Questions: 2:01 – Should you use WKO4? 3:43 – Training for a Gran Fondo + Triathlon 5:05 – Workouts for…

Ask FasCat #2 – Q&A!


We’re back with another Q&A episode, taking questions from the FasCat podcast community to help you get faster! We answer questions ranging from the proper usage of sweet potatoes to building watts/kg and everything in between. It’s a…

How to Design Your Own Personal Training Camp


Training camps are one of the quintessential components of cycling. Putting in a highly focused and productive week of training in a warm place, combined with dialed recovery and nutrition protocols in the early season can pay off…

How to Pair and Sequence Your FasCat Training Plans


We get a ton of questions about how best to pair and sequence our training plans to connect them through an entire season or a specific situation. With many permutations of how to combine plans over the course…

How to Motorpace for Cycling Performance

Training with Power, Videos

Looking to build your top-end through motorpacing? In this video, Coach Frank outlines everything that you’ll need to know when motorpacing for better cycling performance.

Finding Balance While Fitting Group Rides into Structured Training

Training with Power, Videos

It’s that time of year: you’re coming out of the winter months and going on group rides with your cycling team. While mixing structured training plans with your group ride cycling, it’s critical to find balance in the…

Video: Why Sweet Spot Training is Better Than Zone 2

Sweet Spot, Videos

This week’s Training Tip from Coach Frank Overton of FasCat Coaching explains why Sweet Spot training is superior to zone 2 physiologically. For more video content, be sure to subscribe to our YouTube channel. Follow us: Instagram: http://instagram.com/fascatcoaching…

Video: Winning on the Bike Means Winning in the Kitchen

Videos, Weight Loss

 What you bring home from the grocery store, WILL BE EATEN! Buy the right stuff, from the right places, and you’re off to a great start. If you’re serious about taking the next step, consider our world-famous…

Chronic Training Load (CTL) for Masters Cyclists


There seems to be a lot of discussion about CTL, TSS, FTP, etc. as it relates to elite or world-class level cyclists, but what does this all mean for masters cyclists? Today on the podcast, we discuss the…

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…

Everything You Need to Know About the Haute Route with Colby Pearce


This week we are talking about the Haute Route (‘oat root’). We’re joined by cycling jedi master Colby Pearce (also a Haute Route Elite Ambassador) to discuss the Haute Route culture, training, and experience. Both Colby and Frank…

Ask FasCat #1 – Q&A Podcast!


You asked, we answered! Once a month, we will take questions fielded from the FasCat community (via email and social media) and spend the entire hour answering them! The entire purpose of this podcast is to help you…

How To Pair and Sequence Our Training Plans


We get a ton of questions about how best to pair and sequence our training plans to connect them through an entire season or a specific situation. With many permutations of how to combine plans over the course…

Collegiate Cycling: Perspective From Alums & former Coach


We’re back with Coach Isaiah to discuss the value and importance of collegiate cycling not only for the development as a cyclist, but creating more long term enjoyment in the sport of cycling. We chat about our experiences…

New Year’s Show! What’s Next for the FasCat Podcast


  It’s officially 2019, and that means time for some reflection and some discussion about what’s next for the FasCat podcast. Frank and Jackson sit down to talk about some of their New Year’s resolutions and goals for…

Phil Gaimon (FasCat Athlete): State of the Cycling Union


Coach Frank sits down with FasCat athlete Phil Gaimon to discuss the current state of cycling, the gravel craze, training and racing, training with WHOOP, and the role of social media influence on cycling sponsorship and rider value.…

Sunny Gilbert: Cyclocross Success on a Different Path


photo: Snowy Mountain Photography FasCat Athlete Sunny Gilbert recently had the ride of her life at the 2018 USA Cyclocross National Championships, netting second place in one of the most technical and demanding races in recent years. But…

How I Invented Sweet Spot Training


Coach Frank drops a solo episode this week on the FasCat Podcast discussing how he “invented” Sweet Spot Training and how he integrates it into his coaching philosophy. Here is the training tip referenced in the podcast about…

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…

Steamboat Gravel Podcast


Steamboat Gravel is shaping up to be 2019’s hottest new gravel event! This week on the podcast we sit down with Steamboat Gravel (SBTGRVL) founder Mark Satkiewicz to discuss 2019’s inaugural event, and what you can expect to encounter…

Thanksgiving Special!


A Thanksgiving gratitude podcast because we are thankful for our all awesome listeners!  So we sit down and talk about how grateful we are for this podcast and for YOU, the audience! We also dive into a couple…

Making the End of Cyclocross Season Count with Coach Brandon Dwight


This week’s show is all about cyclocross. The final month of the season is upon us, so how can we make the most of it? What should we do to keep the momentum flowing into Nationals? Coach Frank…

Winning in the Kitchen Challenge, Coaching Pitfalls, and Field Testing | FasCat Grab Bag Pod


This week we’re doing something a little different, and hosting a sort of “grab bag” podcast, inspired by listener and athlete questions we’ve received in the recent days. Typically our conversation revolves around a central topic, but instead…

30 Day Winning In the Kitchen Challenge

Weight Loss

I talk to athletes all the time about their nutrition and generally everyone does a great job Winning in the Kitchen with their carbohydrate and protein consumption.  Snacks too. What I’ve noticed is that even the most disciplined…