fbpx
Your cart is empty!
View Cart Checkout
Cart subtotal: $0.00

Training Tips

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

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:…

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…

How to Perform an Indoor Field Test

Off-Season Training, Training with Power

Performing a 20-minute field test indoors can be a highly effective and repeatable method for establishing your wattage training zones and measuring your improvement. Execution of the test indoors requires details that we’d like to share in this…

Adjusting the Swim Workouts in your Triathlon Plan

TrainingPeaks, Triathlon

I designed the off-season and sweet spot triathlon plans with 3 levels of swimming workouts built into every level of training plan so you can match the workout to your swimming ability- Basic- 2000-2500yds in an hour Intermediate-…

Weight Lifting for Cycling

Off-Season Training

by Frank Overton  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…

Nino’s Circuit Training

Off-Season Training

Nino Schurter’s “Secret” Circuit Training is so specialized that most traditional gyms do not have the required equipment. However, in his “Hunt for Glory” youtube series he details what you need and how to do his circuit training.…

Cyclocross Clothing

Cyclocross

Cyclocross clothing for cold weather racing obviously includes your bib-shorts and your jersey…ain’t no one racing ‘cross naked this fall if we have our say in it. Beyond your team kit, things can get tricky when choosing apparel…

Nutrition for Cyclocross Racing

Cyclocross, Weight Loss

Nutrition for cyclocross racing can be challenging given the high-intensity nature of cyclocross races. Nutrition mistakes during and around cyclocross racing are one of the most common ways to sabotage your form on race days this fall. You’ve…

Go Fast Food Choices to Lose Weight and Ride Faster

Weight Loss

Earlier in the year I completed the 14 Day Conscious Cleanse and want to share what I learned with regard to optimal nutrition for training and weight loss.  You may remember my New Year’s transformative blog and 2017…

The Perfect Cyclocross Race Start

Cyclocross

The cyclocross race start is unlike the start of any other discipline of cycling. Cyclocross race starts are unique because athletes need to have their best sprint at the start of the race, rather than the finish. I’ve…

Leadville 100 Training Tips

Races

Leadville. An old mining town turned outdoor mecca. Listen close and you’ll hear whispers of legends past. The likes of Dave Wiens’ win over Lance Armstrong in the Leadville 100 is just one legend of many. Dig deeper…

Training to Win the Colorado State Criterium Championship

Races

We all secretly crave the ability to say “I am the best in the state”, but how do you train for such a specific race like the state criterium championships? Yes VO2 work is needed and you can…

Crusher in Tushar Training

Races

Four years ago this month in May I got divorced and had to move out of my house and away from my kids.  I was wrecked and had no idea what to do. So I rode my bike.…

Training for the Triple

Races

Whether you’re doing one day of the Triple Bypass or going big for the Double Triple challenge, the key to having a successful ride is endurance, endurance, endurance! You’ll need the muscular endurance to grind up the long…

The Effect of Racing at Altitude

Training with Power

by Jake Rytlewski, Associate FasCat Coach Throughout the summer, the western United States plays hosts some of cycling’s hardest races and events. The Leadville 100, FireCracker 50,  Larry H. Miller Tour of Utah, the now-defunct USA Pro Challenge,…

Lake to Lake Triathlon Training

Races, Triathlon

With a longer bike course that climbs up the beautiful foothills of Northern Colorado, the Lake to Lake Triathlon is not your typical olympic distance race. Over 1000 feet of elevation are gained & lost on this course…

Tulsa Tough Training

Races, Training with Power

Tulsa Tough training is all about anaerobic intervals.  Zone 6 intervals 20 – 60 seconds in length + sprints will prepare you optimally for this style of bike racing.  When we designed a training plan for Tulsa Tough,…

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…

How to Perform VO2 Max Intervals with your PowerMeter

Intervals, Training with Power

(This post was originally written for Velonews) When the hammer drops on your next group ride it is likely a VO2 effort. I see it all the time in reviewing athlete’s power data: the crux of getting into…

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…

Maximal Lactate Steady State Testing

Off-Season Training, Training with Power

The FasCat Maximal Lactate Steady State Protocol A long time ago in a galaxy far far away we had a physiology lab and used the gold standard maximal lactate steady state (MLSS) protocol to determine athletes’ Functional Threshold…

Setting Up Training Zones

TrainingPeaks

Setting up training zones for heart rate and power in TrainingPeaks is easy to do with 20 minute Field Test data. Once the athlete has uploaded their file, we go into TrainingPeaks and find their 20 minute Normalized Power…

How to Perform Intervals Properly with a PowerMeter

Intervals, Training with Power

by Frank Overton February 19, 2003!  revised February 2016 When I bought my first powermeter in 2001, one of the things I first learned is that intervals are performed so much better by power than by heart rate.  In…

Open Water Pool Drills for Triathlon

Triathlon

Open Water Pool Drills for Triathlon Maybe you’ve just signed up for your first triathlon. Maybe you’re just looking to get more comfortable in the chaos of water swimming. But even if you are part fish, you’ll still…

How To Sweet Spot During a Group Ride

Sweet Spot

Nearly 12 years ago,  I wrote the original sweet spot article 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 “How…

Training Zones

Intervals, Training with Power

Training zones enable athletes and coaches to achieve precise physiological adaptations from their training.  In essence, training zones tell the athlete how hard or easy to pedal in a workout or on a training plan. FasCat uses the seven…

Transform your Cycling in 9 Ways

Coaching Advice

A year ago my new year’s resolution was to double down and make 2016 my year to have a great cycling season. You know, ‘get serious’.   This motivation came from two cyclocross seasons of getting my ass kicked.…

A 20 Minute Power-Based Field Test

Training with Power

by Frank Overton, January 2015 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…

Muscle Tension Intervals

Off-Season Training

by Isaiah Newkirk, October 2016 Cyclists can pair Muscle Tension Intervals with weight training for cycling for an even better physiological adaptation. As we leave the 2016 season behind, do you feel that your biggest weakness was not having…

Building Your Annual Training Plan

TrainingPeaks

Success for Tomorrow Starts Today:  Building an ATP (Annual Training Plan) to lay out a plan for the next season’s success. For the road and mountain bike racer now can be the perfect time to start thinking of…

Training for the Iceman Cometh MTB Race

Races

by Jake Rytlewski,  August 2015 If you have ever heard of or been to Kalkaska, Michigan chances are you have done or heard of the Iceman Cometh. The Iceman Cometh is a 27 mile point to point mountain…

Cyclocross Skills to Bring to Your First Race

Cyclocross

So you want to race cross? Yes! Here are 4 cyclocross skills to bring to your first cyclocross race! You’ve heard of this thing called cyclocross and you want to give it a try but don’t know where to start? Fortunately,…

Tabata Intervals

Intervals, Training with Power

In the cycling world, the ability to go extremely hard for a short period of time often determines the outcome of a race. From a 10 second finish line sprint at 60kph, to a 30 second, 10% steep climb; raw…

Cyclocross Running

Cyclocross

You may or may not love running, but your cyclocross running should be skill to focus on during cyclocross season. Building a progam for cyclocross running that is specific to your abilities as a cyclist is the key.…