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Training Tips

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

How to Make your own Strava Race Course

Gravel, Videos

Coach Frank shows you how to design your own race course using the Strava route planner to take serve as a training tool and race substitute. Ride the route once to establish the segment then challenge your friends…

Strava Racing Using Routes and Created Segments

Podcasts

 Strava Racing: Using the technology of Strava routes and segments + their live segments feature you can create and simulate race courses.  And best of all, use the segment’s leaderboard for the ‘race results’. Coach Frank and…

The 2 Year Anniversary Episode!

Podcasts

It’s our 2 year anniversary! Hard to believe, but we’ve officially been podcasting for over 2 years. Almost 100 episodes, equaling around 100 hours of audio content to make you a faster cyclist! So today we celebrate by…

We’re Hiring: Community Manager

Uncategorized

Community Manager Location: Worldwide, but local (Boulder, CO) preferred Full Time Position, WFH (Work From Home) Job Summary: FasCat Coaching is seeking a digital savvy community manager to engage and serve its cycling community. The ideal candidate will…

A 20 Minute Power-Based Field Test

Podcasts, Training with Power

One key question we ask ourselves as coaches at FasCat, is if the athlete is responding to the training we have prescribed. Aka, are they getting faster? Our favorite “experiment” to answer this question is a good old…

How to Measure FTP Improvement with Normalized Power

Podcasts

 We don’t always have to perform an FTP field test in order to measure our performance. We you may use normalized power during hard effort 20-60 minutes in length, or similar durations during group rides or races to…

Winning in the Kitchen: Snacks

Podcasts

One of the most popular topics we talk about on the podcast is nutrition, and specifically our philosophy of “Winning in the Kitchen”. We’ve podcasted about breakfast, dinner, on the bike nutrition, winning in the grocery store, weight…

Using Strava Live Segments to Perform “Strava-Vals”

Podcasts

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

Breaking Down a Gravel Race

Gravel, Videos

In this week’s live podcast, Coach Frank and Jackson outline everything that you need to know about successful gravel racing and training.The FasCat Athlete Forum is live! Join the discussion here.

Go Fast Food Choices to Lose Weight and Ride Faster

Nutrition

As an athlete you are a Ferrari and we’d bet if you drove a Ferrari you’d only put the super high octane in it.  Therefore its important for your cycling to recognize the two food groups: the Go…

Coaching USA’s Elite and Embracing Failure with Jim Miller

Podcasts

This week we sit down with Jim Miller, USA Cycling’s Chief of Sports Performance and coach to many of USA’s greats such as Tejay van Garderen, Kate Courtney, Kristin Armstrong, and Lawson Craddock to name a few. Jim…

Zwift as a Training Tool

Podcasts

This week Frank talks about the 3 ways he advises athletes to use Zwift as a Training Tool. They include: #1 Using Alpe Du Zwift #2 ERG Mode # 3 Group Rides and Races Save 25% on your…

Zwift Racing Tips from Coach Jake

Coaching Advice

Zwift racing is a fun way to get in a really hard workout and test your fitness. Expect to be riding at or near your threshold with many burst over for the duration of the race.  The shorter…

Sweet Spot Training with Dr. Andy Coggan, Ph.D

Podcasts

We are honored to talk about sweet spot training with Dr. Andy Coggan, Ph.D on this podcast.  Dr. Coggan is an Associate Professor of Kinesiology at Indiana University’s School of Health and Human Sciences.  IU has a doctoral…

How to Sweet Spot

Sweet Spot

Buongiorno! It has been 15 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 boards,…

Ask FasCat #9 — FTP Indoors vs. Outdoors, Corona Nutrition, and Timing is Everything

Podcasts

The podcast this week is another installment of our Ask FasCat series, where we answer listener questions! Thank you to everyone who submitted questions via our forum, and congratulations to the 3 question-askers we selected to win a…

Indoor Workout Motivation

Coaching Advice

The clock ticks. You stare at your power, and it seems like time is standing still. You are 30-minutes into a one-hour trainer ride, and you want nothing more than for it to be over. How do you…

Setting Intermediate Training Goals using Virtual Communities

Podcasts

The whole gravel team is here to check in with the FasCat community about setting intermediate goals using virtual communities to keep the motivation high and training moving forward for the next few months.  You still have your…

Criss-Cross Intervals

Intervals

Criss-Cross intervals mimic the power demands* of road and mountain bike races. In this training tip, we’ll describe the how, what, where, and why of criss cross intervals and give you some example workouts plus a 4 week interval…

COVID-19 Training

Podcasts

When life gives you lemons, you make lemonade as the saying goes. With the cycling season put on hold until May (🤞) there’s now plenty of time to get faster. Two life situations dictate your training approach: do…

What to Do When Your Race is Cancelled

Podcasts

In light of the recent COVID-19 outbreak, the timing of your training for the 2020 cycling season has changed. Races are in question, stress is high, and a lot of us are wondering how to proceed with our…

Announcing the FasCat Coaching Gravel Team

Podcasts

We’re starting a gravel team! That’s right, the FasCat Coaching Gravel Team will be a thing this year, and we’re here to tell you all about it! Coaches Frank, Jake, Isaiah, and Jackson will be traveling to six…

Gravel Training

Gravel

There are 4 key elements to gravel 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 for…

Frank and Jackson Talk Dirty Kanza and How to Go Plant-Based

Podcasts

This week Frank and Jackson sit down to help each other out and answer some questions. Jackson is training for his first Dirty Kanza, and asked Frank to coach him through the overview of the next 3 months…

The Big Cat’s 3 Go-To Interval Workouts

Podcasts

Coach Frank “BigCat” Overton drops some knowledge and watt bombs about his top 3 go-to interval workouts this week on the pod. Threshold, VO2 and Anaerobic Capacity/Zone 6 intervals.  It’s that time of year to start thinking about…

How to Train for Strava with Phil Gaimon

Intervals

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

Amity Rockwell

Podcasts

This week we’re excited to bring you a conversation with Amity Rockwell, the 2019 winner of Dirty Kanza and overall gravel hitter. Amity has a unique and interesting path into the sport of cycling after growing up in…

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,…

#FtFP Meets Winning In The Kitchen: Recipes!

Podcasts

Perhaps the two most important pillars of the FasCat Coaching ethos, following the plan and Winning in the Kitchen go very hand in hand. We’ve podcasted about them separately but realized that they fit together nicely, so we…

Know Your Zones

Coaching Advice

Can you recall your training zones? Heart rate and power? The numbers should roll off your tongue.  With the introduction of technology-based guides more and more athletes are becoming dependent on what their screen tells them. The real…

Peter Stetina on Dirty Kanza Power Data, Nutrition Philosophies, and Spirit Animals

Podcasts

WorldTour veteran and recent convert to the gravel scene, Pete Stetina, drops by the FasCat pod to share his wisdom and power data into some of the biggest races on the calendar like Belgian Waffle Ride, Dirty Kanza,…

Ask FasCat #8 — Dirty Kanza Training, Polarized vs. Sweet Spot, and More!

Podcasts

We’re back with our 8th edition of Ask FasCat, where we field listener questions to help you become a faster cyclist. This time, Coach Isaiah is in the house to help break down questions ranging from Dirty Kanza…

Inside Coach Isaiah’s Mind: Takeaways from USAC Level 1 Coaches Education

Podcasts

This week on the pod, Coach Isaiah returns to share his takeaways and lessons learned from his recent USA Cycling Coaches Level 1 Education Course, and how it applies to YOUR cycling training. Isaiah shares a lot of…

Transform your Cycling with a Next Level Approach

Coaching Advice, Podcasts

I wrote this four years ago in 2016 and have been living it since – cycling is a lifestyle and in this training tip I’ll share that lifestyle with you – Frank Overton Jan 9, 2020 Four year’s…

Coach’s Buyer Guide Highlight – Gu Nutrition

Videos

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…

Build a Big Base with Sweet Spot Training

Podcasts

It’s December 31st, 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…