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Training Tips

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

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

Podcasts

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

Podcasts

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!

Podcasts

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

Podcasts

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

Podcasts

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

Podcasts

  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

Podcasts

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

Podcasts

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

Podcasts

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

Podcasts

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!

Podcasts

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

Podcasts

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

Podcasts

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…

How to Make Indoor Cycling More Fun and Productive

Podcasts

  It’s beginning to become that time of year where the clocks change, the days get shorter and colder, and we inevitably spend more time inside on the bike. We can hear the groans of dread for the…

Top 10 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,…

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…

How to Make Indoor Cycling more Fun and Productive

Off-Season Training

Here are 5 training tips from Coach Jake to make indoor cycling more fun and productive: Set up a dedicated indoor trainer space with a fan! Select fun, diverse and short workouts with variable power outputs Be Consistent: 1…

Top 4 Ways to Use Your Powermeter

Podcasts

Training with power has become the norm in the sport of cycling. Objectively speaking, it’s probably the most beneficial tool we have at our disposal for quantifying our training so that we may train smarter. But as Uncle…

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…

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 Plan Your Races For 2019

Podcasts

On this week’s podcast, we sit down to discuss how to plan your races for 2019. We break down all the races we are thinking about into A, B & C races and talk about what factors to…

Resistance Training for Cycling

Podcasts

Lifting weights this winter will make you faster! More strength = more power = higher FTP =  riding our bikes faster. However this is not your high school weight lifting plan; its designed for cyclists! “Speeds specific to cycling” is…

Weight Loss for Cyclists

Podcasts, Weight Loss

On a follow up episode from our extremely popular Winning in the Kitchen podcast, it’s time to dive into the world of nutrition and weight loss yet again. It may sound counterintuitive, but the time to lose weight…

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…

Tour of Utah Review + Offseason Tips with Coach Isaiah Newkirk

Podcasts

Following up after our last podcast with FasCat coach and professional cyclist Isaiah Newkirk, we bring him back to the show to discuss how Tour of Utah panned out, the major lessons learned, and what his favorite late…

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…

Post-Season Break and Figuring Out Goals for 2019

Off-Season Training, Podcasts

It’s that time of year when the racing starts winding down and all of our excitement and energy for the season begins to dwindle. Fall is nearing and we start thinking about other things than training and racing…

Cyclocross Cornering to Carry Your Momentum and Save Your Energy

Podcasts

Cyclocross season is upon us, so it’s time to start thinking about sharpening our ‘cross swords and getting dialed for the races. Cornering is a HUGE skill that can take your cyclocross racing to the next level. Think…

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…

How to Train with WHOOP — the Power Meter for Recovery

Podcasts

In this podcast we are talking about the wearable Whoop device.  We consider the Whoop to be like a power meter for your recovery. The WHOOP is wearable designed for athletes that measures your sleep, strain, and cardiovascular parameters…