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Training Tips

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

How to Sweet Spot

Sweet Spot

Buongiorno! It has been over 10 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…

Teaching Criterium Tactics Using On Board Cameras

Intervals, Training with Power

by Isaiah Newkirk, July 2016 In cycling, it’s not always the strongest person that wins; it’s the smartest. Conserving energy, exploiting your opponents weaknesses, reading the competition in front of you, and using the race course to your…

Using your Powermeter for Weight Loss

Training with Power, Weight Loss

You can use your powermeter to help with your weight loss goals by paying attention to your work expenditure in kiloJoules.  Your ride for 2 hours producing 1,000 kiloJoules of work equals roughly 1 Chipotle chicken burrito. Ride…

Power Demands from US Master’s Road Race Nationals

Races, Training with Power

What it takes to win the Masters 35 – 39 National Road Race Championships, by Coach Jake Rytlewski & performed by Jonathan Jacob, Bissell ABG Giant Congratulations to FasCat athlete Jonathan Jacob, who won the Masters 35 –…

Phil’s File: Tour of California, 2016

Races, Training with Power

Power Data Analysis by Frank Overton, May 2016 FasCat Athlete Phil Gaimon is racing the 2016 Tour of California for Cannondale Pro Cycling and Coach Frank is dissecting his power data and asking questions about what was going on in…

Race Specific Cycling Intervals

Intervals

by Frank Overton, 2004, revised May 2016 Race specific cycling intervals: what are they, how and why you should do them. Smart training revolves around precisely understanding the power demands of your event and then designing workouts to simulate that power…

Phil Gaimon FasCat Athlete Interview

Coaching Advice, Training with Power

Interview by the FasCat Coaches,  February 2016 FasCat Athlete and Team Cannondale Rider, Phil Gaimon is back in the European peloton for 2016 and off to a good start having just finished Provence and Haut Var.  We asked Phil for his take…

Criterium Racing: Watts Up?

Intervals, Training with Power

by Frank Overton Beep, beep…beep, beep: We interrupt the regularly scheduled Tour de France coverage for an in depth close to home analysis of US criterium racing. What?! We can’t all enter races like the Tour. Some racers…

Road Racing Tactics and Strategies

Training with Power

by the FasCat Coaches Here are our core road racing tactics for the Category 3/4/5, Collegiate and Masters racer. Allen:  If you have never been fed in a feed zone before, practice how to do it. Make sure your…

Criterium Race Tactics and Strategies

Intervals, Training with Power

by the FasCat Coaches, March 2016 Every week the FasCat Coaches get together to discuss and share ways to help out our athletes.  We cover a variety of topics like off season and resistance training, indoor trainer workouts, TSS, the Performance Manager…

How to Adjust Your FasCat Training Plan

TrainingPeaks

You’ve applied your FasCat Training Plan, but now life has thrown a monkey wrench in your schedule? No problem! You can drag & drop workouts in your calendar to adjust them to better fit your schedule! Just left…

Make the Most out of Your New PowerMeter

Training with Power

by Jake Rytlewski,  January 2016 Here are 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…

Enduro Training for Cross Country

Intervals

July 2015 Enduro racing is on the rise worldwide and more and more DH stars are choosing to race the new format. But XC racing is still king, and you can embrace a little enduro to help you…

Bike Fit: The Nagging Knee

Off-Season Training

 The Nagging Knee, Nadia Sullivan, Retul Bike Fit Certified Now that summer’s in full swing and you’re logging big miles, it’s not uncommon to discover knee issues you didn’t have before. Maybe you got new shoes and/or cleats,…

Sweet Spot Training: Advanced Aerobic Endurance

Sweet Spot

by Frank Overton 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…

The Difference between Road and Mountain Bike Power Output

Training with Power

The Difference between Road and Mountain Bike Power Output and What Your Training Should Do About it.   Cyclists and the industry as a whole know about the power demands of road racing, but in comparison, we don’t know…

Take a Recovery Day to come into Form

Coaching Advice

by Frank Overton: June 15, 2015 Now that racing has begun or is about to begin its time to go fast. You’ve lifted weights this winter, suffered through the horrible winter to put in your base miles, watched Tour…

Pacing the Bike for the Boulder Half Ironman Age Group Athlete

Triathlon

by Nadia Sullivan, June 2016 This year, the Boulder Half Ironman course was changed to 1 lap of the full course. That means athletes will get a chance to experience the rolling climb up Nelson Road that the…

How to Apply Your FasCat Training Plan

TrainingPeaks

  You’ll receive an email from TrainingPeaks with a link to your FasCat Training Plan. Click the link to go to TrainingPeaks to get your FasCat Training Plan. Log into your TrainingPeaks account or create a new account…

How to Improve Power Output on the Bike

Training with Power

by Jake Rytlewski,  April 2014 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…

3 Indoor Cycling Workouts for the Winter

Off-Season Training

Riding on the trainer during the winter may not be your ideal way to spend an hour or two, but the truth is that training indoors can be highly productive when done properly. At FasCat, we have a…

Cyclocross Training & Racing 11.11.03

Cyclocross

When I sat down to write this article about the training benefits of cyclocross racing I couldn’t help but reminisce about a picture that hangs above my desk. This truly epic ‘cross race brought back memories of an…

Tempo Training

Intervals, Sweet Spot, Training with Power

by Frank Overton, January 25th, 2005 I made it out the door with about 90 min to spare before darkness and black ice would set in. What type of ride did I do? How do you go about…

Tour of the Gila: A How to Guide

Races

For most amateur racers, the Tour of the Gila is arguably the closest thing they will ever come to the Tour de France. Held in the beautiful south west Gila National Forest in New Mexico, the race courses…

Interview with Dr. Asker Jeukendrup

Coaching Advice

Whether you are a beginning time trialist or a world class competitor there are several ways to use aerodynamics to your advantage. Some are relatively inexpensive while others are prohibitively expensive. We got the inside scoop from noted…

F One Aerodynamics: How Lance’s wind tunnel tests can improve your time trialing 7.05.04

Training with Power

For several years now, Scott Daubert has been the US Postal team’s go-to guy for anything Trek bike related and more. If you’ve seen OLN’s Lance Chronicles you’ve seen Scott in the thick of things in the University…

Estes Park Stage Race: an SRM analysis of Will Frischkorn’s GC and stage wins 8.31.04

Races, Training with Power

Four years later, Frischkorn was in a similar race winning breakaway during stage stage 3 of the 2008 Tour de France.   He nearly won the stage, finishing 2nd.  The long breakaway at Estes Park is a good example…

Power Based Impulse-Response Performance Model 7.19.05

Training with Power

I hope everyone is enjoying the Tour de France and PEZ’s unique coverage as much as I am. With the Alps and Pyrenees behind us, it is quite evident which riders had form, lost their form, or found…

Christian Vande Velde’s 2006 Tour de France: an analysis using TSS and the Performance Manager Chart 7.19.07

Training with Power

Imagine that everyday for the past 2 weeks as you head off to work you feel more tired than the day before.  Each day at work has been relentless and its only going to get worse because next…

Post Tour of California Interview with Tom Zirbel 2.26.08

Training with Power

Congrats on your time trial at the Tour of California. Was that your best TT ever? If so, could you describe why? If ‘best tt ever’ means: took corners perfect, effort doled out perfectly so that I was…

Why Buy a PowerMeter from FasCat

Training with Power

Any retailer can sell you a powermeter; however only FasCat can show you how to use it by coaching you for FREE for one month. Buy a powermeter from us and we’ll be able to tell you what…

Timmy Duggan’s Off Season Training Program Interview 10.9.13

Off-Season Training

FasCat Athlete Timmy Duggan spends a significant amount of time at the FasCat Performance Center talking with his coach, Jon Tarkington because communication is the foundation of a successful coach-athlete relationship.   Last week, Timmy sat down with Coach…

Phil Gaimon, Professional Cyclist Team Garmin, Interview

Coaching Advice, Training with Power

FasCat Athlete Phil Gaimon spent a rest day answering the FasCat Coaches questions on training, cookies, host housing, Frankie Andreu, beer, the suck o meter, his VO2, skinny jeans, razors, Strava, mentors and his CTL.  Read on: Coach Nadia:…

Timmy Duggan’s Off Season Training Program Interview 10.9.13

Off-Season Training

FasCat Athlete Timmy Duggan spends a significant amount of time at the FasCat Performance Center talking with his coach, Jon Tarkington because communication is the foundation of a successful coach-athlete relationship. Last week, Timmy sat down with Coach…