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Training Tips

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

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…

Using Zwift to FtFP

Coaching Advice, Podcasts

Welcome to another episode of the FasCat Podcast! This week Coach Frank and Coach Jake explain how you can use Zwift to FtFP your FasCat Training plan. During the episode they touch on: How to FtFP Zwift Training …

Ask a FasCat #14

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 understand training plan design and to help you get even faster on the bike. This…

Rocket Wrap: Winning in the Kitchen Recipe

Nutrition

Think you can’t Win in the Kitchen because your schedule is too hectic? Think again! This wrap can be made in 5 minutes or less and if you opt for tuna or rotisserie chicken, you don’t even need…

Frank’s Four Favorite and Fun Indoor Cycling Workouts

Coaching Advice, Podcasts

Here are Frank’s Four Favorite and Fun Indoor Cycling Workouts: Sweet Spot Bursts Criss Cross ‘Micro’ Intervals Over Unders Zwift! My four favorite workouts are all one hour and have a plethora of variations to last you all…

How to Sync your Training Plan to Zwift

TrainingPeaks, Videos

Synching your TrainingPeaks account to Zwift is incredibly easy and enables you to follow your FasCat plan while you enjoy Zwift! Here’s a quick walkthrough for how to do it:   Copyright © 2020 FasCat Coaching – all…

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…

How to Use a ViPR for At Home Weight Lifting

Off-Season Training, Videos

Not able to make it to the gym this off season? No problem! Our 12 week At Home Weight Lifting Plan was designed to help raise your FTP without a traditional gym. All you need is a ViPR…

How Much Sweet Spot Training Should You Do?

Sweet Spot

How much sweet spot should your sweet spot 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…

Fatigue Dependent Training Plan Design

Training with Power

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 in a block…

How To Sweet Spot During a Group Ride

Sweet Spot

I wrote the original sweet spot article fifteen years ago and it is nice to hear how many athletes have added it to their training and benefited. Sweet Spot Training is incredibly effective! Since then I’ve written the…

Introducing Our Winning in the Kitchen Weight Loss Meal Plan!

Podcasts

With the offseason approaching, we’re thrilled to release our Winning in the Kitchen Weight Loss Meal Plan! Get your nutrition habits dialed this offseason so you can hit your goals in 2021. Created by Registered Dietitian Lacey Rivette,…

Winning in the Kitchen Meal Prep Guide

Nutrition

Meal preparation in advance is essential to Winning in the Kitchen! When you prep your food (Meal Prep Monday) you’ll set yourself up for success to win in the kitchen all week long!  Below is an example 2…

Optimize Your At Home Weight Lifting This Offseason!

Podcasts

We’re now well in to October, which is traditionally the offseason period for most of the cycling community (except you ‘crossers!) and so it’s time to start thinking about at home strength training. This is something that can…

Winning in the Kitchen: How to Make Homemade French Fries

Nutrition, Videos

Can French Fries be “Healthy”? You might not think so, but the reason fries get a bad wrap is because they are typically prepared in ways that make them less nutritious (i.e. deep fried and loaded with salt).…

Weight Lifting for Cycling

Podcasts

Weight Lifting 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…

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…