Training Tips
Weight Loss for Cyclists
Weight Loss
Between September and March is the best time for bike racers to lose weight. As an aspiring cat 4 bike racer I lost 12 lbs in the off season to get my Cat 1 upgrade. Consequently nutrition and…
Tour of Utah Review + Offseason Tips with Coach Isaiah Newkirk
Podcasts
Following up after our last podcast with FasCat coach and professional cyclist Isaiah Newkirk, we bring him back to the show to discuss how Tour of Utah panned out, the major lessons learned, and what his favorite late…
Post-Season Break and Figuring Out Goals for Next Season
Off-Season Training, Podcasts
It’s that time of year when the racing starts winding down and all of our excitement and energy for the season begins to dwindle. Fall is nearing and we start thinking about other things than training and racing…
Cyclocross Cornering to Carry Your Momentum and Save Your Energy
Podcasts
Cyclocross season is upon us, so it’s time to start thinking about your cyclocross skills. Cornering is a HUGE skill that can take your cyclocross racing to the next level. Think about it: you take two dozen or…
Taking a “Proper” Post Season Break
Off-Season Training
by Frank Overton, September 2018 A proper post season break is 100% individual and should be a collaboration between the coach and athlete. At the very least, the topic of not following a training plan (yes, I wrote that) warrants…
How to Train with WHOOP — the Power Meter for Recovery
Podcasts
In this podcast we are talking about the wearable Whoop device. We consider the Whoop to be like a power meter for your recovery. The WHOOP is wearable designed for athletes that measures your sleep, strain, and cardiovascular parameters…
Three Ways to Improve Functional Threshold Power
Training with Power
FTP is the maximum wattage an athlete can sustain for 60 minutes and according to Dr. Andrew Coggan, “the single greatest determinant of cycling performance”1. FTP has recently come under attack on ‘the internet’ but I can assure…
Ep. 13: Breaking Down the Crusher in the Tushar Experience
Podcasts
The Crusher in the Tushar brings the pain. We’ve had some time to process the pain and suffering of the 2018 Crusher in the Tushar gravel race, which was both Frank and Jackson’s target race for the season.…
TSS Training
Training with Power
TSS Training is a precise way of training in a flexible, fun and productive manner. Its a combination of old school ‘just ride’ and new school power based metrics. TSS or Training Stress Score is a metric that…
Ep. 12: The Nike Breaking2 Project with Robby Ketchell and Brett Kirby
Podcasts
On May 6, 2017, Nike and a team of runners attempted to break the elusive 2 hour marathon barrier, which has never been done before. This was known as the Breaking2 Project, and Robby Ketchell played an…
Ep. 11: Coach Isaiah on Racing Tour of Utah!
Podcasts
This week, Frank and Jackson sit down with FasCat coach Isaiah Newkirk, a seasoned performance coach and professional cyclist for the 303 Project Cycling Team, to talk about his training leading up to next week’s Tour of Utah.…
Ep. 10: Race Tactics – TdF Rest Day Show!
Podcasts
It’s the third rest day of the Tour, so we’re back for the final installment of our Tour de France podcast series with Coach Robby Ketchell! This time, we’re talking race tactics and how to apply the race…
Ep. 9: Tour de France Rest Day Show with Coach Robby!
Podcasts
It’s Recovery Monday here at the FasCat HQ and a rest day in the Tour de France, so what better to do than record a podcast? We’re joined once again by Coach Robby Ketchell, who has spent time…
Cyclocross Interval Workout for the Pre-Season
Cyclocross, Intervals
Here is an introductory cyclocross interval workout you can perform before the racing starts that’s just the right amount of cyclocross specificity and volume: Zone 6, Over / Unders: 4 x 2.5 min On 2.5 min OFF with…
Ep. 8: How to CRUSH the Crusher in the Tushar
Podcasts
The Crusher in the Tushar, one of the premier mixed terrain bike races in the country, is a cruel, brutal yet beautiful event. It covers 70 miles and 10,000 feet of elevation gain in the Tushar mountain range…
Ep. 7: Tour de France Preview Show with Coach Robby Ketchell!
Podcasts
We’re excited to bring a bonus episode this week to your ears! We bring on a special guest, FasCat’s new coach, Robby Ketchell to talk all things Tour de France. Robby has worked at the highest level…
Ep. 6: Follow a Cycling Training Plan to Go Faster!
Podcasts
This week we’re diving into the rationale behind using a well-designed cycling training plan to pursue your goals as a cyclist. Training is both an art and a science, and having a professionally curated plan will ensure that…
Ep. 5: How to Perform Intervals for Your Races and Rides
Podcasts
This week we’re going an inch deep and a mile wide on the science of intervals for each of the primary disciplines of cycling so you can train smarter! Intervals are an essential component of a well-designed training…
Cyclocross Run Training Preparation
Cyclocross
Walk Before you Run. Coaches love this expression and never could it be more true and beneficial for cyclocross athletes. Send any cyclist out on their first run since the last cyclocross race and I guarantee they come…
Ep. 4: Recovery Tips for Cyclists
Podcasts
This week on the podcast, we’re diving deep into recovery for cyclists. Have you ever heard the mantra, “Train hard, recovery harder”? It’s true; recovery is an absolute cornerstone for performing as an athlete, and it must…
Recovery for Cycling
Coaching Advice
Sleeping, eating and following a well designed training plan are the three best recovery techniques for cyclists. From beginners to pros, sleeping longer, following a plan and eating better will improve your overall training and racing. These three recovery activities…
Ep. 3: Gravel Training and Racing
Podcasts
Welcome to the third installment of the FasCat Training Tips Podcast! This week we’re pumped to bring you an episode on all things GRAVEL. Gravel cycling is so hot right now, and we felt like it would be…
Ep. 2: Winning in the Kitchen
Podcasts
Welcome to Episode 2 of the FasCat Training Tips Podcast! This week we’re talking Winning in the Kitchen. Performing as an athlete extends far beyond training. In order to perform like a Ferrari, you have to put…
Winning in the Kitchen: Performance Nutrition
Coaching Advice, Weight Loss
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…
Tapering in Cycling for Peak Performance
Coaching Advice
Have you ever heard of the expression “All the hay is in the barn” ? To many cyclists and farmers alike it has great meaning: the hard work is over and now it is time to reap the…
YouTube Training Tips Channel
Coaching Advice, Intervals
FasCat is turning 15th this Memorial Day (2018) so we decided to start a YouTube Training Tips Channel! Our goal is to share training tips that you can use on your next ride: Our training tips youtube channel…
Ep. 1: FasCat’s 15 Year History
Podcasts
Welcome to the first episode of the FasCat Training Tips Podcast! We’re really excited to bring you a more in-depth look at our training tips and cycling experience through the podcast medium. Expect regular content covering everything from…
How to Train for a Strava PR or KOM
Intervals
Phil Gaimon and I have been going for Strava KOMs for over a year now, and before that, it was hill climb victories and world tour prowess. In this training tip we want to tell you how to…
My Coaching Philosophy
Coaching Advice
Recently, I was called “Mr. Sweet Spot” on the Consummate Athlete Podcast. It was a compliment for sure but we went on to talk about the many other things I believed in. As I listen again the podcast…
Ardennes Classic Training: VO2 Max Intervals to Improve Your Climbing
Intervals
In mid April the cobbled classics are history and Ardennes week has arrived: Amstel Gold, Fleche Wallonne and Liege Bastogne Liege. These races feature narrow roads littered with numerous short, steep climbs, 30 seconds to 5 minutes in…
“A” Race Preparation: 6 Key Elements
Coaching Advice
Cycling season is in full swing and many riders are lining for a crit or road race almost every weekend. But every rider should pick one or two races to key on and make their season priority. Typically…
How Much Sweet Spot Training Should You Do?
Sweet Spot
How much sweet spot should your daily workouts have? Sweet spot training is a balanced amount of intensity and volume that increases an athlete’s functional threshold power (FTP). In the figure below, the “sweet spot” occurs between a…
The Haute Route San Francisco’s Timed Segments
Races
As a rider ambassador for the Haute Route, one of the biggest questions I get on group rides is, “what is the format for the results?” In this training tip I will explain the timed segments way of…
How to Perform Time Trial Intervals
Intervals
Time trial intervals are simple yet complicated at the same time. The simple part is going as hard as you can. The complicated part is at what wattage? We coach athletes to do both simultaneously, with real time power…
Collegiate Road Nationals Training
Races
My experience with collegiate racing is sometimes the races cane be short, Even if they aren’t short I would look to get more riding before or after the races. Early on this is a great way to build…
Sweet Spot Training for the Triathlete
Sweet Spot, Triathlon
No matter what distance triathlon you’re training for, Sweet Spot training can be a useful addition. The key is timing it correctly to your training phases so it’s optimized for your race distance. If you’ve perused our training…