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Training Tips

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

Sweet Spot TSS Rides Indoors

Sweet Spot

When you have a Sweet Spot TSS Ride on your plan and the weather outdoors isn’t cooperating, what do you do?  You ride indoors of course! But what if you have a 3 hour and 175 TSS ride?…

Weight Loss for Cyclists

Nutrition

Between September and March is the best time for bike racers to lose weight.  As an aspiring cat 4 bike racer I lost 12 lbs  in the off season to get my  Cat 1 upgrade.  Consequently nutrition and…

Gravel Skills and Tips

Gravel, Podcasts

 Spring is around the corner and that means dried-out roads, sunshine, and GRAVEL. While gravel riding and racing is super hot right now in the cycling world, there are still a lot of cyclists who are intimidated…

Zone 4, 5, & 6 Intervals

Intervals

In this training tip, I am going to describe the three best zone 4, 5, & 6 intervals you can add to your training to increase your power output.  There are watts to be gained from interval training…

Using your power data to find the right training approach for you

Training with Power, Videos

In this video FasCat coach Isaiah Newkirk, walks us through using your power data to find the right training approach for your upcoming goals through three key steps. Full Transcript with graphics below. Hello everyone, my name is…

FTP Testing

Training with Power

FTP is short for Functional Threshold Power and is the maximum amount of watts a rider can make for one hour. FTP Testing is simple to perform with a 20 minute field test.  FTP Testing will determine your…

Over Under Intervals

Intervals

Over Under intervals mimic the power demands* of road, mountain, gravel, fondo and several other types of bike races. In this training tip, we’ll describe the how, what, where, and why of over under intervals and give you…

The Relationship Podcast

Podcasts

“Happy spouse, happy house” is an important mantra to keep in mind as a cyclist. Training and racing can be a selfish endeavor, and it’s often easy to get sucked into the tunnel vision of goals and TSS…

Anaerobic Intervals

Intervals, Training with Power

Anaerobic intervals for cycling are short high powered efforts that do not use oxygen.  A 1 minute effort performed at 120-150% of the athletes Functional Threshold Power (FTP) is a great example.  These intervals are essential to training…

Ask a FasCat #16

Coaching Advice, Podcasts

 Welcome to the 16th edition of our “Ask a FasCat” podcast series, where we gather questions from our forum, website, and social media to help you ride faster!  This round Frank and Lacey dive into questions ranging…

Motivational Tips and Tricks

Podcasts

Show Notes: This week on the podcast we are talking about ways to help you stay motivated!  That’s right motivational tips and tricks to beat the mid-winter blues and follow your plan.  Coach Frank with sound bites from…

Pre Ride Nutrition: What, When and How Much to Eat

Nutrition, Videos

In this video FasCat’s Registered Dietitian (RD), Lacey Rivette, explains what, when and how much cyclists should eat before training in order to optimize performance and recovery. Included in the video are helpful charts and sample meals to…

Phil Gaimon’s Everesting Fail with Coach Frank

Videos

Watch Phil Gaimon and Coach Frank talk about his recent Everesting Fail – what went wrong; what went Right and what Coach Frank recommends Phil do going forward.  Phil has been a FasCat Athlete since 2015! – Join…

Digital Content Producer

Uncategorized

Digital Content Producer Location: Boulder, CO Part Time Contractor Position: 20 hours / week; WFH (Work From Home) Job Summary: FasCat Coaching is seeking a digital savvy cycling content producer for its podcasts, videos and training tips. The…

Winning in the Kitchen Recipe Variations

Podcasts

 The recipes in our Winning in the Kitchen Meal Plans are designed to be template guides for meals and have nearly endless variations to fit your preferences and tastes. In this episode, Frank and Jackson discuss how…

Leadville 100 MTB Training

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…

Unbound Gravel Training with FasCat Training Plans

Videos

If you’re training for the Unbound Gravel in 2021, we’re here to help! In this video clip, Coach Frank and Jackson discuss which FasCat training plans to follow for the Unbound Gravel.  Clif Notes – Sweet Spot training…

Wintertime Intensity

Intervals, Podcasts

How about a little anaerobic work to go with your sweet spot base training? At FasCat in the wintertime we like to caress and nurture our athlete’s anaerobic system.  One training myth we’d like to dispel is to…

What’s Ahead on the Podcast in 2021 + FTP Testing

Coaching Advice, Podcasts

 Happy 2021! Coach Frank is back in action to talk about what’s coming down the pipeline for podcasts over the next few months of the new year. Winter training, nutrition challenge, and more! Frank also revisits an…

Plan Your Training for the Year

Coaching Advice

The two most important training phases to improve endurance and power output are: #1 Aerobic Endurance “Base Training” #2 High Intensity Interval Training Base training includes zones 2, 3 (tempo) and our favorite sweet spot.  To ‘do’ base…

Transform your Cycling with a Next Level Approach

Coaching Advice, Podcasts

 I wrote this five 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 Five…

30 Day Winning In the Kitchen Challenge

Nutrition

 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…

10 Reasons to Ask Santa for a Powermeter

Training with Power

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 you rarely saw one out training.…

Proper Squat Form for Cycling

Off-Season Training, Videos

 Both our 10 Week Resistance Training Plan and our 12 week at Home Weight Lifting Plan include squats, which are an integral part of building cycling specific strength during the off season. While many athletes are getting…

Ask a FasCat #15

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 ride faster!  This round Frank and Lacey dive into questions ranging from tips for young…

Bowl of Health: Winning in the Kitchen Recipe

Nutrition

Looking to incorporate more plant based meals into your diet? Want to eat more veggies? Want to learn how to meal prep?  If so, our Dietitian Lacey has you covered! This recipe includes roasted tofu which is a…

The Performance Manager Chart

Podcasts

The Performance Manager Chart in TrainingPeaks and WKO is one of THE best tools athletes can use for their training and performance.  Coach Frank busts out the pocket protector to explain and describe this impulse-response performance model. Athletes…

2021 Race Season Predictions & Considerations

Coaching Advice

Here are our predictions and coaching considerations for the return of amateur racing and events for 2021. The COVID -19 vaccine is coming but the line is long. We are hopeful and confident that athletes will be able…

Ride Faster Gift Guide

Coaching Advice

Happy Holidays FasCats! At FasCat we are always thinking of ways to help you ride faster and we’d like to present our holiday Ride Faster Gift Guide.  Scroll down for our “Top 10 Reason to Ask Santa for…

Build a Big Base with Sweet Spot Training

Podcasts

It’s December, 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 you…

Tips to help fuel when its cold

Coaching Advice, Nutrition

Tips to help fuel in the cold :  You look down at your computer and notice that it’s been an hour since you started your ride, it’s past time to eat or drink something and you know if…

22 Weeks of Training this Winter

Podcasts

 Coach Frank drops some wisdom about what types of training we recommend for the next 22 weeks. Why 22 weeks? Well, that’ how long it is from now until mid-May, where you likely want to be fast,…

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…