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Training Tips

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

Winning In The Kitchen FAQ w/ Jackson and Lacey

Podcasts

This week, Jackson and Lacey take over the pod to talk about their favorite subject: performance nutrition. A major theme of this show, we get lots of questions in the forum and through our new meal plans, so…

Sweet Spot TSS Rides

Sweet Spot

Sixteen years ago I was working with a group of coaches and sport scientists developing a new power based impulse-response performance model. While we were keeping a lid on it publicly, its revelations influenced my coaching philosophy dramatically.…

Timing is Everything: The What, When, and How of 2021 Training

Podcasts

As the age-old adage goes, timing is everything. As we’re winding down the 2020 “season” and beginning to look towards 2021, it’s a critical thing to consider when planning our calendar. Choosing A vs. B races, when to…

Ask FasCat #12 — at-home strength setups, carbohydrates, and training in the smoke

Podcasts

Welcome to another periodized Q&A session of the FasCat Podcast, where we field listener questions from our forum, website, and social media to help you get even faster on the bike. This go around we touch on a…

Salmon Watts: Winning in the Kitchen Recipe

Nutrition

If you read any nutrition articles, you have definitely heard about Omega 3’s and probably know they are good for you. But do you know: Why you should eat them? What are some good sources? How they benefit…

Sweet Spot Training: Advanced Aerobic Endurance

Sweet Spot

In January of 2005 I was working with group of coaches and sport scientists developing a new power based impulse-response performance model. While we were keeping a lid on it publicly, its revelations influenced my monthly training tips…

Winning in the Kitchen: Performance Nutrition

Coaching Advice, Nutrition

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…

Weight Lifting for Cycling

Off-Season Training

Increase your Functional Threshold Power this winter with a resistance training plan. Weight lifting for cycling also known as resistance training ‘works’ and we’ve been coaching cyclists thru the following 4 phase, cycling specific resistance training program for  more than…

What to do during your 2 week post-season break

Podcasts

It’s about that time! With all the craziness and uncertainty of 2020, we still believe in the importance of taking an actual “off season” to bring some certainty to the cycling season periodization. So how should that look?…

Building Your Annual Training Plan

TrainingPeaks

Success for Tomorrow Starts Today:  For the road and mountain bike racer now can be the perfect time to start thinking of next season. You along with your coach can design an annual training plan (ATP) detailing out…

Learn More About Our Coaching Subscription

Uncategorized

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: Power Data Review &…

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 question…

Muscle Tension Intervals

Off-Season Training

Cyclists can pair Muscle Tension Intervals with weight training for cycling, for an even better physiological adaptation. Prior to weight training, muscle tension intervals prepare the legs for the forces they will encounter in the gym and therefore…

Using power data to review your Season

Training with Power

How to review your “season” using power data Top athletes are always looking ahead and planning long term. One of the best ways of doing this is by taking time to look back at how your training went…

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) and improves endurance. In the figure below, the “sweet spot”…

VO2 Max Intervals to Improve Your Climbing

Intervals

VO2 Max intervals increase one’s Functional Threshold Power (FTP) and last 3 – 6 minutes at a near maximal effort.  Since many races are decided on climbs of a similar length we call VO2 max intervals ‘race specific’…

FTFP and Developing Good Training Habits

Podcasts

  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…

Reviewing Your Season to Be Faster Next Year

Podcasts

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…

Off Season Training for Cyclists

Off-Season Training, Podcasts

This Fall, for those of you with big goals and aspirations, NOW is the time to get on a plan and start training.  Right now cyclists have a huge opportunity to begin their off season training to take…

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,…

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…

Coach Isaiah’s Top 3 Charts in WKO5

Training with Power

Driven athletes and progressive coaches are always seeking the cutting edge of new technology and the introductions of new tools to help them progress. The latest to hit the market is WKO5 – advanced software to analyze training…

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…

Motivational Tips to Help You to Follow the Plan

Coaching Advice, Podcasts

Ever struggle to get yourself out the door and on the bike? Ever feel burnt out?  Want to find even more motivation and ensure you #FtFP on a regular basis? Well you have come to the right place!…

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…

Setting Up the Performance Manager Chart

Training with Power, TrainingPeaks

The Performance Manager Chart (PMC) is the window to your overall fitness and race-readiness. Get it set up properly and it can be your most powerful training tool!  They say a picture is worth a thousand words and…

Ask FasCat #11 — Race Prep, New to Cycling, Gas Station Bonking

Podcasts

Welcome to another periodized Q&A session of the FasCat Podcast, where we field listener questions from our forum, website, and social media to help you get even faster on the bike. This go around we touch on a…

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…

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…

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…

Make the Most out of Your New PowerMeter

Training with Power

Here are my “3 ways” to make the most out of your new powermeter (originally appeared on VeloNews.com , January 2016) Perform a 20 minute field test to establish a baseline and your wattage based training zones Open up…

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…

Winning in The Kitchen Meal Plans are HERE!

Nutrition, Podcasts

Ever since we began talking about Winning in the Kitchen two years ago you all have been asking for us to create a cookbook and we thought that was a great idea.  But since adding Lacey Rivette, a…

Criterium Racing: Watts Up?

Intervals, Training with Power

by Frank Overton A good criterium racer needs experience and lots of anaerobic power. Being fast and fit is only a part of the equation. Strategy, patience, pack positioning, bike handling and luck are just a few strengths…

Climbing Intervals

Intervals, Training with Power

Climbing intervals will help you ride uphill faster for your Strava PR’s, group rides or hilly races. Mountain bikers, Road Racers, Gravel, Fondo’s – any athlete that wants to ride uphill faster will benefit from these climbing intervals.…

How to Simulate Group Rides | 3 Diabolical Workouts

Podcasts

As we continue to navigate the weirdest cycling season in history, one of the greatest training tools out there, the group ride, has also been affected. With social distancing rules, group rides are generally a no-go in today’s…