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Training Tips

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

How to Peak for Cyclocross Nationals

Cyclocross, Races, Training with Power

US Cyclocross Nationals is about 8 weeks away (depending on when you are reading this) and there is still time to train ‘get faster’ for the State and National Championships.  I like to use the Performance Manager Chart…

How to Warm Up for Cyclocross Racing

Cyclocross

At the start of every cyclocross season, athletes ask us how to warm-up for cyclocross racing. It’s a great question, and we’ve seen very few athletes be able to get up off the couch and perform a great…

Weight Loss for Cyclists

Weight Loss

Between September and February 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…

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…

Taking a “Proper” Post Season Break

Off-Season Training

by Frank Overton, September 2018 A proper post season break is 100% individual and should be a collaboration between the coach and athlete.  At the very least, the topic of not following a training plan (yes, I wrote that) warrants…

Three Ways to Improve Functional Threshold Power

Training with Power

FTP is the maximum wattage an athlete can sustain for 60 minutes and according to Dr. Andrew Coggan, “the single greatest determinant of cycling performance”1.   FTP has recently come under attack on ‘the internet’ but I can assure…

TSS Training

Training with Power

TSS Training is a precise way of training in a flexible, fun and productive manner. Its a combination of old school ‘just ride’ and new school power based metrics.  TSS or Training Stress Score is a metric that…

Cyclocross Interval Workout for the Pre-Season

Cyclocross, Intervals

Here is an introductory cyclocross interval workout you can perform before the racing starts  that’s just the right amount of cyclocross specificity and volume: Zone 6, Over / Unders: 4 x 2.5 min On 2.5 min OFF with…

Interval Training for Cycling

Intervals

Let’s talk about getting faster! If there was a nutritional supplement out there guaranteed to make you a faster cyclist (there’s not), you’d take it right? In this training tip I’ll describe ways perform cycling workouts to make…

Cyclocross Run Training Preparation

Cyclocross

Walk Before you Run.  Coaches love this expression and never could it be more true and beneficial for cyclocross athletes.  Send any cyclist out on their first run since the last cyclocross race and I guarantee they come…

Recovery for Cycling

Coaching Advice

Sleeping, eating and following a well designed training plan are the three best recovery techniques for cyclists. From beginners to pros, sleeping longer, following a plan and eating better will improve your overall training and racing. These three recovery activities…

Gravel Grinder Training

Gravel

There are 4 key elements to gravel grinder 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…

Winning in the Kitchen: Performance Nutrition

Coaching Advice, Weight Loss

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…

Tapering in Cycling for Peak Performance

Coaching Advice

Have you ever heard of the expression “All the hay is in the barn” ? To many cyclists and farmers alike it has great meaning: the hard work is over and now it is time to reap the…

YouTube Training Tips Channel

Coaching Advice, Intervals

FasCat is turning 15th this Memorial Day (2018) so we decided to start a YouTube Training Tips Channel!  Our goal is to share training tips that you can use on your next ride: Our training tips youtube channel…

How to Train for Strava: Race Day Tips

Intervals

Phil Gaimon and I have been going for Strava KOMs for over a year now, and before that, it was hill climb victories and world tour prowess.  In this training tip we want to tell you how to…

How to Train for a Strava PR or KOM

Intervals

Phil Gaimon and I have been going for Strava KOMs for over a year now, and before that, it was hill climb victories and world tour prowess.  In this training tip we want to tell you how to…

My Coaching Philosophy

Coaching Advice

Recently, I was called “Mr. Sweet Spot” on the Consummate Athlete Podcast.  It was a compliment for sure but we went on to talk about the many other things I believed in. As I listen again the podcast…

Ardennes Classic Training: VO2 Max Intervals to Improve Your Climbing

Intervals

In mid April the cobbled classics are history and Ardennes week has arrived: Amstel Gold, Fleche Wallonne and Liege Bastogne Liege. These races feature narrow roads littered with numerous short, steep climbs, 30 seconds to 5 minutes in…

“A” Race Preparation: 6 Key Elements

Coaching Advice

Cycling season is in full swing and many riders are lining for a crit or road race almost every weekend. But every rider should pick one or two races to key on and make their season priority. Typically…

How Much Sweet Spot Training Should You Do?

Sweet Spot

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

The Haute Route San Francisco’s Timed Segments

Races

As a rider ambassador for the Haute Route, one of the biggest questions I get on group rides is, “what is the format for the results?”  In this training tip I will explain the timed segments way of…

How to Perform Time Trial Intervals

Intervals

Time trial intervals are simple yet complicated at the same time.  The simple part is going as hard as you can. The complicated part is at what wattage? We coach athletes to do both simultaneously, with real time power…

Collegiate Road Nationals Training

Races

My experience with collegiate racing is sometimes the races cane be short,  Even if they aren’t short I would look to get more riding before or after the races. Early on this is a great way to build…

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…

Eight 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 or a Gran Fondo.  100 miles? Let’s go. 8,000 feet of climbing? Sure,…

Sweet Spot Training for the Triathlete

Sweet Spot, Triathlon

No matter what distance triathlon you’re training for, Sweet Spot training can be a useful addition. The key is timing it correctly to your training phases so it’s optimized for your race distance. If you’ve perused our training…

What to Do When You Feel Sick

Coaching Advice

I’ve been meaning to write about this topic for over ten years because nearly every week I get the: ‘Coach, I’m getting sick, what do I do?” Practicing what I preach, “Always seek the help of a medical…

The Seven Habits of Highly Successful Masters Cyclists

Coaching Advice

You’ve probably heard of the book “Seven Habits of Highly Effective People”.  I’m a fan and over my coaching years, I’ve noticed how the same principles apply to cyclists: their habits to be successful. Most masters cyclists are…

How to Adjust CTL in Your FasCat Training Plan

TrainingPeaks

Got your training plan loaded up but looking to boost your planned CTL (Chronic Training Load) a little more? You can adjust the projected CTL for your FasCat Training Plan in TrainingPeaks & see how much extra time…

What to Eat for Breakfast

Weight Loss

If you want to Win in the Kitchen, here is what I recommend you eat for breakfast: 3 eggs 1 cup white rice red & green onions 1/2 avocado stalk of steamed broccoli 1 cup spinach or kale…

Fatigue Dependent Training Plan Design

Training with Power

by Frank Overton  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…

Sweet Spot versus Zone 2 Training Plan Design

Sweet Spot, Training with Power

by Frank Overton The physiological benefits of sweet spot training are illustrated in the table below: As you can see, there are more x’s in the sweet spot column than there are in zone 2 and tempo columns…

FTP is alive and well

Training with Power

Recently I was a guest at VeloNews for their Fast Talk podcast on the subject of FTP (Functional Threshold Power) versus 4DP that the SufferFest recently began marketing.  In that podcast I summarized what I stand for as:…

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…

Export Your Training Plan

TrainingPeaks

With the new era of technology-driven training becoming increasingly more common, we have been getting a lot of inquiries on how best to transfer workouts from our training plans to bike computers and smart trainers. While there are…