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Training Tips

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

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…

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…

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.…

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…

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…

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…

“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…

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…

What to Do When You Feel Sick

Coaching Advice

I’ve been meaning to write about this topic for over ten years because nearly every week I get the: ‘Coach, I’m getting sick, what do I do?” Practicing what I preach, “Always seek the help of a medical…

How to Adjust CTL in Your FasCat Training Plan

TrainingPeaks

Got your training plan loaded up but looking to boost your planned CTL (Chronic Training Load) a little more? You can adjust the projected CTL for your FasCat Training Plan in TrainingPeaks & see how much extra time…

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-…

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, Nutrition

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…

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…