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Training Tips

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

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.…

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.  Fo example, a ride for 2 hours producing 1,000 kiloJoules of work equals roughly 1 Chipotle chicken…

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…