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Training Tips

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

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


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


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


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?


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…

Ask FasCat #7 – the Cyclocross Edition


We’re back with another installment of our Ask FasCat series, where we take listener questions submitted via our forum and add our take to help make you faster. This time, the focus is cyclocross training, as the season…

Winning in the Grocery Store | Nutrition for Cyclists


   We’re back with another #WinningInTheKitchen special, serving up a conversation about where this all begins: the grocery store. It doesn’t matter how dialed your kitchen is or how motivated you are to cook healthy food if…

Weight Lifting for Cyclists Training Plan


Since we talked about timing as it relates to training last week, this time is all about the timing of strength training/weight lifting for cyclists as it’s the perfect time to get started on that. In this episode,…

Timing is Everything: The What, When, and How of 2020 Training


As the age-old adage goes, timing is everything. As we’re winding down the 2019 season and beginning to look towards 2020, it’s a critical thing to consider when planning our calendar. Choosing A vs. B races, when to…

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…

Training for the Iceman Cometh MTB Race

Podcasts, Races

by Jake Rytlewski,  September 2019 If you have ever heard of or been to Kalkaska, Michigan chances are you have done or heard of the Iceman Cometh. The Iceman Cometh is a 27 mile point to point mountain…

Everything Phil’s Cookie Fondo with Phil Gaimon


Phil returns to the FasCat Podcast to chat about his upcoming fondo happening in 6 weeks! Frank and Phil talk about his comeback from a terrible crash suffered earlier this year, what the vibe is like at the…

Reviewing Your 2019 Cycling Season to Get Faster in 2020


As the offseason for most cyclists (sorry, ‘crossers) and fall approaches, it’s time to look back and reflect on your season to see what worked and what didn’t, take stock of your nutrition and training strategies, and use…

Dirk Friel, Co-Founder of TrainingPeaks


This week, Coach Frank sits down with Dirk Friel, the co-founder and Chief Evangelist of TrainingPeaks…the essential software for athletes. It’s what we use to coach our athletes, and what is used by countless other coaches, athletes, and…

SBT GRVL Recap, Offseason Talk, and the Future of USA Cycling


It’s a busy time of year for cycling, so we’re back at it with a 3-part podcast covering 3 very different but interestingly related topics: Steamboat Gravel [SBTG], cyclocross prep and the importance of taking an offseason as…

Ask FasCat #6!


We’re back for a long awaited Q&A episode, answering questions about everything from weight loss to full gas intervals to altitude adjustment…it’s a good one (we even get a call from Mr. Gaimon)! Thanks to everyone for submitting…

Rebecca’s Private Idaho Race Analysis


Rebecca’s Private Idaho has quickly risen to one of the top gravel race weekends in the country. Based in the small ski town of Ketchum, Idaho, RPI was started by endurance mountain bike legend and Ketchum local, Rebecca…

Six Weeks till Cyclocross – how to train for cyclocross

Cyclocross, Podcasts

It’s August 1st, which means #crossiscoming in approximately 6 weeks. It’s time to get serious about training, honing cross-specific skills, and prepare the body for the demands of cyclocross. Have no fear our “oh shh*t six week cyclocross…

Steamboat Gravel (SBTGRVL) Pre-Race Course Recon, Training, and Equipment Tips


We’re about 3 weeks away from the inaugural Steamboat Gravel race, and Coach Frank recently pre-rode the critical 100 miles of the 140 race. From pacing and training to equipment and course conditions, we’re here this week on…

Using Strava Live Segments to Perform “Strava-Vals”


  This week, we discuss how Strava live segments can “hack” your interval performance by increasing motivation, positive reinforcement, and therefore your power output. Strava-Vals is going as hard as you can like an interval but using the…

How to Sweet Spot

Sweet Spot

Buongiorno! It has been over 10 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…

Time Trial Training & Racing w/ Coach Isaiah


This week on the pod, we have a special episode for you featuring our very own TT specialist, Coach Isaiah Newkirk! Isaiah races professionally for the 303 Project cycling team, and is a strong disciple of the time…

Summertime Nutrition for Cyclists


Summer is here, which means training and racing on the bike is being ramped up, goals are being achieved, and we can finally be outside more. However, it’s also a time to revisit our nutrition and maybe lose…

How to Bunny Hop for Cyclocross!

Cyclocross, Videos

Watch Coach Brandon demonstrate the elusive but oh so important CX bunny hop in this quick tips video.

Cycling Coach’s Buyer Guide!


  We are asked constantly about different pieces of gear, what’s the best bang for your buck, what kind of cycling computer to buy, which tires to use for X race, etc. With the cycling season in full…

Learn More About Our Coaching Subscription


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: Once Monthly Coach Power…

Summer Cyclocross #secrettraining w/ Coach Brandon Dwight


Cyclocross is coming, and getting ahead of the curve this summer will set you up for success come the fall. Cyclocross racing legend and FasCat coach Brandon Dwight is in the studio this week to share some of…

The Origins of FTFP


  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…

How to Take a Proper Mid-season Break


From our latest Ask Fascat podcast, Coach Frank and Jackson discuss the importance of taking a midseason break for cyclists, and how and when to do it most effectively.

Is Altitude Training Beneficial for Cyclists?


As a part of our MONTHLY Q&A, Coach Frank and Jackson discuss an age old conundrum: is altitude training beneficial for cyclists? Watch below to find out:

Video: Race Recap, Haute Route Asheville


Join Coach Frank and Jackson on this video recap of their day racing the Haute Route Asheville 2019!

Ask FasCat #5!


Greetings, fellow bicycle nerds! We’re back with another installment of our Ask FasCat Q&A series, where we answer listener questions from our forum and beyond. Today we dive into questions about altitude, mid-season breaks, recovering from big events,…

Video: Using Normalized Power to Measuring FTP Improvement


Using normalized power data from group rides or races is a fantastic way to measure improvements or changes in FTP and performance. Watch to learn how we analyze power data through logical analysis to find answers! And be…

Haute Route Asheville Preview Show!


We’re here in gorgeous Asheville, NC for the Haute Route Asheville, a 3 day event through the Blue Ridge mountains. In today’s episode, we do a live podcast from the event HQ and break down each stage, discussing…