FasCat Cycling Training Tips Podcast
The official podcast of FasCat Coaching, based in Boulder, CO. Coach Frank "Big Cat" Overton shares his extensive experience as a cycling coach to help you ride faster through training and racing tips, nutrition, and beyond.
Episodes
Learn How to Review Your Season with your Power Data
The power data you have from your 2026 season is a goldmine of insight for what worked, what did not and how to leverage your learnings to plan for an even better 2027. Join Coach Frank, and dive into your data with the 5 prompts +a bonus prompt to ask CoachCat about your season for planning 2027 ahead! Key Takeaways from this training tip: https://fascatcoaching.com/blogs/training-tips/using-powe
How to Build Your Annual Training Plan for 2027 + Who Will Win the Leadville MTB
Coach Frank describes how to build your Annual Training Plan (ATP) for 2027, as described in this training tip: https://fascatcoaching.com/blogs/training-tips/yt-using-an-annual-cycling-training-plan-atp-all-the-phases-explained/ Key takeaways are: Take a two-week post-season break, not six. Six weeks costs you the adaptations you spent all year building. Three dates anchor the year: when you w
CoachCat 4.0 + Tour de Femmes Ventoux Power + LIVE Q&A
Coach Frank goes live with the brand new CoachCat mobile release v6.3.8 and breaks down the winning power up Mont Ventoux at the Tour de France Femmes. Bring your training questions and get them answered live. In this episode: NEW MOBILE RELEASE v6.3.8 Frank shares his screen and walks through everything you can do in the app: The new Recovery tab: your percent recovered readout, plus Sleep, HRV
Ask a FasCat #32: Tour de France Power, Cyclocross Training, Using the CoachCat App + Q&A
Frank "the Big Cat" Overton is back for the Friday livestream with a full walkthrough of the new CoachCat app plus a deep dive into the numbers behind this year's Tour de France. Watch the full episode on our YouTube channel: https://www.youtube.com/watch?v=iolohdWoyTQ&t=130s In this episode: Getting started in CoachCat. Frank tours the custom training plan builder, the 12 most p
Ask a FasCat #31 , LIVE Q&A + your Summer Training
Summer Training is here 🚴 This week on Ask a FasCat (#31): durability rides, heat adaptation, race week tapers, and how to survive your local Tuesday night crit. You may also watch this podcast on our youTube channel: https://www.youtube.com/watch?v=5zuvdWqk_Dw Coach Steve joins us for 30 minutes fresh off his win at the Tosa Criterium. He's breaking down what it takes to podium in a crit and
Ask A FasCat #30
On Ask a FasCat #30, we gave away a Stages Power Meter to the listener who asked the most thoughtful question + an annual CoachCat subscription to analyze all that shiny new power data. 🎥 Watch the episode: https://www.youtube.com/live/bnLrNhVL0jk Here's how it worked: participants dropped their training questions in the comments, and Coach Frank Overton picked the winner live at the end of the
The 8-Minute Workout That Increases Your VO2 Max
8 minutes of full-gas work. 14% VO2 max gain. But only if you do them right on the CoachCat training app. Your first 7 days FREE: https://fascatcoaching.com/app Dr. Izumi Tabata's 1996 study proved that 20-second efforts at supramaximal intensity produce more anaerobic capacity AND VO2 max gains than traditional steady-state training, and in a fraction of the time. In this training tip, Coach Fran
Build a Custom Training Plan from these 5 Questions
Build a custom cycling training plan in 5 questions. For a visual walk through of the custom plan builder watch this podcast on our youTube channel here https://youtu.be/nO94dhqgjBg In this podcast & video, Coach Frank walks you through the new CoachCat Custom Training Plan Builder. We use over 100 of our coach-built training plans as phases of your training — Sweet Spot base, builds, intervals, w
Full Gas Zone 4, 5 & 6 Intervals
Are you doing your zone 4, 5, and 6 intervals as hard as you can? Try CoachCat free: https://fascatcoaching.com/app In this video, Coach Frank shows you how to go full gas and get more out of your intervals — more watts, more physiological benefits, and more race craft. Plus the 3 best zone 4, 5, and 6 interval workouts we prescribe to our 1:1 coaching athletes and in the CoachCat app. 🚴 THE 3 WO
5 Training Rules for Masters Cyclists (What Bicycling Magazine Left Out)
Are you a master's cyclist trying to get faster but feel like something is missing from mainstream advice? Train this way FREE for 1 Month https://fascatcoaching.com/app In this video, Coach Frank breaks down the 5 most important training rules for cyclists over 40, 50, and 60+ , and more importantly, what Bicycling Magazine didn't have space to tell you. Frank was recently featured in their artic
Unbound Gravel Training: Developing Your Diesel Watts
Coach Frank describes a 3 month Unbound training plan that you can follow FREE for 30 days → https://fascatcoaching.com/app Develop your Diesel Watt power by knowing how to train it in March, April, and May to arrive in Emporia fresh, fit, and ready to send it. Whether you're lining up for the 200, 100, or XL, this video covers the training concepts that have helped thousands of FasCat athletes fi
Gravel Pacing: the Right and the Wrong Way
Are you making this gravel pacing mistake? It could be costing you 30 minutes or more — and you won't even feel it happening until it's too late. In this video, Coach Frank breaks down the #1 pacing mistake I see in gravel race power files, why it happens, and exactly how to fix it. I'll show you the one tactical decision you need to make in the first hour of your next gravel race that could sav
Winter Workouts that bridge the gap between Base and Race
Learn how not to be the Group Ride Hero and Train the Right Way, Free for 30 days → https://fascatcoaching.com/app One of the most common mistakes cyclists make is piling on high-intensity intervals before they've finished building their aerobic base. It feels great in February. You're flying on the group ride. You're winning town line sprints. But by May, when racing and big events actually matte
How to Use Your Coach, When You Get Sick or Injured
Getting sick or injured during a training block doesn't have to ruin your season. Try Coaching (AI or 1:1) Free for the 1st 30 days → https://fascatcoaching.com/ In this video, Coach Frank breaks down how to use your coaching in the event of sickness or injury without making things worse and without losing weeks of fitness to a preventable layoff. You'll learn a simple 6-step process used with re
The #1 Nutrition Mistake Cyclists Make
Learn how to eat right for your cycling. Most cyclists try to lose weight by eating less and riding more and that doesn't work. Get the Go Fast Grocery List mentioned in this video for FREE → https://fascatcoaching.com/app In this video, Coach Frank breaks down the #1 nutrition mistake most cyclists make and explains why watts per kilo don't improve on the bike… they start in the kitchen. This vi
Base Training Advice is broken, and How to Make it Right with 4–8 Hours a Week
The base training advice you've been getting from social media and indoor riding platforms is wrong. Riding only Zone 2 all winter doesn't work for cyclists with less than 8 hours a week to train. Riding hard indoors doesn't work either. In this video, Coach Frank Overton (aka BigCat) breaks down how to build a REAL aerobic base on just 4–8 hours per week, using the Sweet Spot training methodolog
Ask a FasCat Q&A from our Sweet Spot Saturday Group Ride
What happens when you mix a live Sweet Spot group ride, real-time coaching, fueling advice, tech questions, and unfiltered athlete Q&A? You get a live, no-BS training session led by Coach Frank that covers how cyclists train. Pardon the audio as we recorded from our discord channel that was live during the ride. In this ride & podcast, we dove into a dozen or more topics, including: 1. How to ride
How Sweet Spot Training Was Developed
Sweet Spot Training is one of the most widely used and effective ways cyclists build their base and improve power. Sweet Spot Train the Right Way for FREE in the CoachCat App → https://fascatcoaching.com/app But very few people know the story behind the development of 'sweet spot training'. Long before Sweet Spot Training was mainstream, it was developed inside a secret, private beta group of coac
High Torque, Muscle Tension Intervals
Pro Coach Sierra Sims (M.S. Exercise Physiology) breaks down the science and technique behind muscle tension intervals: one of the most effective ways to turn gym strength into real power on the bike. Whether you're building your base, coming back from the off-season, or looking to climb stronger, these workouts teach your neuromuscular system to produce MORE torque and apply it efficiently acr
My Plan to Live to 100
Most cyclists don't realize it, but our entire training lifestyle is basically built for longevity. Endurance & VO2 max training, weight lifting, real food, and good sleep are the same fundamentals that help you live longer and stay healthy as you age. With books like Outlive and the rise of longevity science, I finally decided to share my personal plan to live to 100 and the 8 fundamentals I'm go
Using HRV the Right Way
Learn how to use your HRV along with three other essential recovery metrics to train smarter and recover better. Then try the CoachCat App → free for your first 30 days https://fascatcoaching.com/app Coach Frank Overton (the BigCat), founder of FasCat Coaching and creator of the CoachCat App, breaks down what HRV really means, why single-day numbers don't tell the whole story, and how to actually
Why the Off Season is Really the "On-Season" 🚀
Start Training for Next Year NOW with these 4 "On Season" Training Methodologies. Use the CoachCat to do your Winter Training free for the first month ➡️ https://fascatcoaching.com/app Most cyclists call it the off-season… but that's a mistake. The truth is, winter is GO TIME and its actually the "On-Season" when you lift weight build base and ride Zwift that'll carry you to your best results next
How to Perform Muscle Tension Intervals on Zwift
Muscle Tension Intervals are those big gear, low cadence masher that are like lifting weights on the bike. You can do them in the CoachCat app → https://fascatcoaching.com/app where the first month is free. The problem? Not everyone has access to a steady 3–5% climb like we do here in Boulder. That's where Zwift comes in. In this video, Coach Frank walks you through two ways to perform Muscle Ten
Weight Lifting for Cycling
Weight lifting for cycling can help you gain 15 to 50 watts by next spring — but only if you do it the right way. 🚴♂️💪 Watch this podcast on our youTube channel for a better visual learning experience: https://youtu.be/J5nTl0sXrFQ In this video, the BigCat (Frank Overton) show you exactly how to lift weights for cycling to increase your power output, improve your FTP, and have your best season e
Why Masters Cyclists Get Slower (and How to Fix it ‼️)
Are you masters cyclist wondering why your FTP is plateauing or dropping — and what to do about it? 🚴♂️ Watch the podcast with visual charts & graphs on our youTube channel: https://youtu.be/DChZyc_7BWM In this video, the BigCat, Frank Overton, explains the science behind why masters cyclists get slower with age and, more importantly, how to fix it with a smarter, age-appropriate training plan.
Masters Intervals: Train like a Pro, Recover like Your Age
Intervals for Masters cyclists don't have to be complicated but they do have to be different. 🚴♂️ Watch this video on our youtube channel for a more immersive visual learning experience: https://youtu.be/12H-rYEylo0 If you're over 40, 50, or even 60, you can still train like the pros with the same intervals, the same intensities, the same power zones. But here's the secret: you can't handle the s
The AmEX Workout: All Zones, No Intervals
The AmEx Ride is a style of cycling training thats fun, flexible, and it makes you hella fast. 💨 There is no strict structure, and they are variable power rides in all zones, 2-7. Watch this tip on our youTube channel: https://youtu.be/_v3KjeloYfM Unlike cookie-cutter intervals, the AmEx Ride blends old-school cycling wisdom with new-school data to give you the ultimate race simulation. You'll
Don't Go Insane from Your Training
Coach Frank gives you a cycling season review by asking questions about your training and data. T Watch this podcast on youTube for a more visual immersion: https://youtu.be/-gma7xCqftU Know what you did, so you don't make the same mistakes again and go insane. Coach Frank will ask: 1️⃣ When did you start training this past year and how consistent were those first weeks? 2️⃣ Did you lift heavy in
Sub 7 hour & 30th Place Leadville 100 MTB Race Analysis with Coach Elliott
FasCat Coach Elliott Baring shares what kind of power output and training it took for him to race a sub 7 hour and 30th place in the Pro Men's Leadville 100 MTB Race. See his watts / kg up all the significant climbs, learn how much he ate and about the heat training he did for altitude acclimation. Want help with your Leadville Training? Hire Coach Elliott! https://fascatcoaching.com/collec
You're Riding Zone 2 TOO Hard
Think you're training in Zone 2? Many athletes aren't and this #1 training mistake could be slowing your progress and sabotaging your endurance gains. 💡 Train your Zone 2 the Right Way with CoachCat Free for 30 Days https://fascatcoaching.com/app In this video, Coach Frank explains the #1 Zone 2 training mistake, why it happens, and how to fix it so you can ride smarter, recover faster, and get mo
Start Training by these 3 Fundamentals
Start training for your first time with these 3 easy steps. Watch this podcast on our youTube channel for a more immersive visual experience: https://youtu.be/mWbzHdGuT00 If you've caught the cycling 'bug', maybe you've signed up for a group ride, a charity event, or even your first race and now you're wondering how to actually start training. In this video, Coach Frank shares three simple steps
How to Taper and Peak, the Right WAY
Peaking is about resting more and riding less while maintaining intensity. When done properly you can "Peak" and achieve up to a 6% increase in FTP ! Watch this podcast on our youTube channel https://youtu.be/RI2-T-evi7k Coach Frank (a.k.a. the BigCat) breaks down exactly how to taper for your A race and how to avoid the #1 mistake that leaves power on the table. Learn the two-step formula
How Much Sweet Spot You Should Do (to do it RIGHT)
Sweet Spot Training, one of the most effective ways to improve FTP, increase endurance & build durability. Follow our Sweet Spot Plans for FREE https://fascatcoaching.com/app Watch this training tip on our youTube channel https://youtu.be/rWehU8_YcZk In this video, you'll learn: ✅ How much Sweet Spot at what time of the year ✅ How your discipline, Road, Gravel, MTB, Fondo and More affects Sweet S
Lose Weight like a Ferrari
Trying to lose weight but not seeing results, even with all the miles you're putting in? You're not alone. In this video, Coach Frank "the BigCat" Overton shares a practical, science-backed approach to eating for fat loss without sacrificing performance. Whether you're over 40 or just want to improve your power-to-weight ratio, this is a smarter way to fuel your riding. Watch this training tip on
Setting Up Your Power-Based Zones & Training Guide
Learn How to Setup and Use Your Power Training Zones with your Powermeter. Take the guesswork out your power-based training using CoachCat where the 1st Month is FREE ➡️ https://fascatcoaching.com/app Coach Frank breaks down how to train with power by understanding and applying cycling power zones Whether you're brand new to using a power meter or looking to fine-tune your training, this video wil
Training Year-Round without Burning Out: using our 365 ATP
Stop plateauing and start progressing with our annual training plan. In this training tip, Coach Frank (aka The BigCat) breaks down The 365 Plan, FasCat's complete year-round training system to help you get faster without burning out. Watch this podcast on our youTube channel: https://youtu.be/S6ZpZaJHC80 Whether you're racing, training for a big gravel ride, or just want to crush the group ride,
The Right and Wrong Way to do Intervals
You're doing cycling intervals, but are you doing them right? See 'if' your interval training is 'RIGHT' in the CoachCat app where the first month is free ➡️ https://fascatcoaching.com/app In this training tip, Coach Frank (aka the BigCat) breaks down the right way and wrong way to perform power-based interval workouts. Whether you're training for a crit, fondo, gravel race, group rides, or just c
your DIY 🇫🇷 Tour de France Plan
You can ride the Tour de France too with this FREE training plan built for the everyday cyclist with limited time. 💥 🚴♂️ Watch this training tip on our youTube channel https://youtu.be/QC7qfaLdR84 We took the terrain of this year's Tour stages and created at at home version for working athletes who want to push their fitness, add some excitement to their summer training, and ride with purpose. ✅
Steamboat Gravel, Blue Course Advice for the First 22.5 miles
🎯 Steamboat Gravel Blue Course Strategy: our Coaching Advice for the First 22 Miles 🚴♂️ The first 22 miles of the Steamboat Gravel Blue Course can make or break your race. Watch is training tip on youTube with course visuals: https://youtu.be/rknsp16bvdI In this episode, Coach Frank and 2023 Blue Course winner Andrew Giniat break down exactly how to pace the opening climbs, avoid the classic earl
Sauna & Heat Training for an 8% Increase in Power Output & VO2 Max
Heat Training has been scientifically shown in cyclists to improve VO₂ max and power by 8%. Train with CoachCat Free for the 1st Month ➡️ https://fascatcoaching.com/app Watch on youTube for visuals: https://youtu.be/l55fzZFPLJs In this video, Coach Frank "BigCat" Overton breaks down the cutting-edge science behind heat training, including the legendary Lorenzo study and real-world sauna-based alt
Leadville 100 MTB Nutrition Plan with Coach Elliott
10 Gels, 10 Bottles, Mile-by-Mile: Your Leadville 100 MTB Nutrition Plan from Coach Elliott Baring. Follow our Six Week Leadville Training Plan, Free for the First Month ➡️ https://fascatcoaching.com/app Racing the Leadville Trail 100 MTB? With 105 miles, 12,000 feet of climbing, and 10,000+ feet of elevation, your fueling strategy can make or break your race. Watch the complete video on youTube:
Fix Your Fade! Training Your Durability
Have you heard the buzz about "Durability" in cycling? It's being hyped as the secret behind Pogacar's dominance. Improve your Durability with the CoachCat app ➡️ https://fascatcoaching.com/app Watch this training tip on yourTube: https://youtu.be/_TuRSwEZBH4 Coach Frank Overton (aka the BigCat) breaks down what Durability actually means, how it impacts your performance in long rides and races, an
USPRO Nationals Power Data: Inside the Numbers of Coach Ricky Arnopol's Top-10 Finish
Join us for an in-depth conversation with Coach Ricky Arnopol as he breaks down his impressive 10th place finish at the US PRO Road Race Nationals. In this episode, Ricky pulls back the curtain on his training approach, sharing the power data and metrics that guided his preparation for one of America's most competitive cycling events. Watch this episode on our youTube channel: https://youtu.
Using Sweet Spot and Polarized Training together to achieve even higher FTPs, Durability and TTE
Its not Sweet Spot or Polarized, its BOTH! Train this way on the CoachCat App ➡️ https://fascatcoaching.com/app Watch this podcast on our youTube channel for visual charts & graphs: https://youtu.be/QM3IVNRtDEs When Sweet Spot and Polarized Training are used in succession you will ride faster. Science says so, as well as our 20 years of experience + UAE's Head of Performance, Dr. Jereon Swart. 🧠 Y
Five Recovery Metrics Every Cyclist Should Know
Do you want to recover better so you can ride faster? Does it seem the group ride has gotten faster while you are riding slower? In this podcast, Coach Frank shares the 5 recovery metrics he uses as a master's athlete and COACH to train harder, recover better and ride faster. Watch this podcast on our youTube channel with chart and graphs: https://youtu.be/uhuFxY4UQGE Free Month of Coaching ➡️
Gravel Training for Beginners & Intermediates: The 4 Pillars + a new Gravel Plan Sneak Peek
Today, Coach Frank dives into the essentials of gravel training. Whether you're new to the gravel scene or looking to improve your performance, this episode is packed with insights to help you ride faster and have more fun. Watch this episode with graphs and visuals on our youTube channel here https://youtu.be/lkn7oJM5JcU In This Episode we cover the 4 Pillars of Gravel Training: Long Rides to
Training for Master Cyclists
You do not have to ride slower as you get older. In today's podcast we are going to talk about the 4 ways to not let happen - to beat father time and ride faster into our 40's, 50's and 60's. Watch this podcast with graphs and charts on youTube here > https://youtu.be/fnbvAZopbbg As we get older , testosterone and growth hormone levels naturally decline, making recovery harder and training loads
Sweet Spot and Zone 2 - Using both together
🛣️Try Sweet Spot and Zone 2 Training as described in this podcast, in the CoachCat app for Free for 1 Month ➡️ https://fascatcoaching.com/app In this training tip, I describe how to combine Sweet Spot and Zone 2 training to get the best of both worlds. 🚀. In the last video, we talked about how Sweet Spot training drives more physiological adaptations than Zone 2 alone. But — and it's a big but — t
Why Sweet Spot is Better Than Zone 2
In this episode, I break down six powerful physiological adaptations you get more of by training in the Sweet Spot than Zone 2—and back it up with the science to prove it. Watch this podcast with visual graphs and images on our youTube channel here: https://youtu.be/Li0qV9RXksU From boosting mitochondrial function to improving fatigue resistance, you'll learn why Sweet Spot training earns more 'x'
Understand your fatigue to train smarter and more effectively
Do you know the difference between central and peripheral fatigue, and what causes each? How about rating your fatigue post-exercise and longer term? On this podcast, FasCat Coaches Andrew Giniat and Sierra Sims help you understand the different types of fatigue and how they influence the optimal flow of an exercise program, helping you maintain your ideal exercise and recovery balance. Put anothe
Gravel Practice Makes Perfect: The Simulation Ride
You've done the base miles, the Sweet Spot, and the intense intervals. Your body is ready for the race. But is your mind, your gear, your habits and maybe even your stomach ready? Just like you practice the pedaling, you gotta practice the logistics of the race to make sure everything is as smooth as possible on race day. Here's how. Try CoachCat Free for a month - with no credit card required
Nutrition Q&A with Neversecond CEO Bill Armstrong
How many carbs are right for you during your hard training days? Or your easy days? Or racing? Eating on the bike is both a simple thing on the surface level and a complex, nuanced problem when you really get into it. Here, coach Elliott digs into the science and the art (and the flavor!) of eating on the bike with Bill Armstrong, CEO of the Neversecond nutrition brand. Try CoachCat Free for a mo
Phil Gaimon is going to win the Tour de France!
Working with FasCat for over a decade, former professional cyclist Phil Gaimon continues to set and achieve massive goals for himself, like nabbing the KOM on monster climbs like Haleakala. This summer, Phil is setting out to WIN THE TOUR DE FRANCE. Okay, not exactly win the actual Tour de France. But instead, go to France, rip up some mountains, and win at the experience because he's bringing hi
Ask a FasCat #28: Your Questions Answered!
What's the best way to introduce progressive overload without overreaching? How does TSS translate to OTS? How do I reconcile Whoop red scores with CoachCat's recommendations when they don't align? Thesse questions and many more from FasCat athletes are answered on this podcast by FasCat Founder Frank Overton. As always, we appreciate your thoughtful questions and hope that you find our guidance
Training load and FTP: the relationship and how they work and don't work together
There is a linear relationship between training load and FTP but only up to a certain point. When you build your base with our 16 weeks of sweet plan your FTP goes up but then what? How do you get it to go higher? At that point, training load accounts for 75-90% of what your true FTP can be. The remaining 10-25% can be achieved by switching to interval training and this is where the relationsh
Why the 20min field test rules supreme, and how to do it
How do you know what your training zones are? And how do you know if you are improving? By FTP testing, of course! At FasCat, we have used all types of methods to test FTP over the years, including using various labratory equipment. After more than 20 years and thousands of athletes tested, we are big believers in the 20-minute field test. Doing the 20-minute test outside or on a trainer is simpl
Overtraining, under-fueling, stuck in a rut? Lose the weight and get your mojo back!
This podcast was inspired by a recent athlete asking for help, and we think many of you can relate to the situation: "I've been cycling for nearly 20 years (now 44). I have a stressful job, two kids, and over the past few years I've gain 15 pounds that I can't shake, despite training 10-15 hours in the summer and 6-8 in the winter. What do I do?" Symptoms like low energy, inability to sustain hig
Too Many Hours Too Soon? Don't Be The Group Ride Hero
Instagram is a funny thing for cyclists: It can be inspirational to see what the pros are doing, but it can also be misleading as far as what we should be doing for training. Coaches Sierra Sims and Elliott Baring discuss what we're seeing in terms of 20+ and 30+ weeks from U.S. gravel pros. What does this do for the domestic riders as they prepare for their year? Is it even a good idea? And wha
How the pros are training now & what YOU should do
It's fascinating to study exactly how professional cyclists are training and why, but what are the takeaways for everyday athletes? Beyond the gee-whiz quotient, what about elite training translates to us, and what is irrevelant or even harmful to try to emulate? That is exactly what Coaches Andrew and Ricky dig into in this podcast. Both are uniquely positioned in that they are professional cycl
Strength training for cycling - what the latest research says
If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science? That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight
Come Sweet Spot with us on Zwift! Saturday group rides!
FasCat friends, we invite you to join us on Zwift for our Saturday Sweet Spot group rides, where Coaches Jake and Frank lead A and B groups and we chat on Discord. In this podcast, we talk about why so many riders love this wintertime format of getting high-quality, semi-structured work in with a social group. The time flies by, the kJs shoot up, and you can feeeeel yourself getting faster. Join t
The Remco Effect: Junior development is completely different now
FasCat Coaching has been working with riders of all ages for 20 years, and while the fundamentals of training are the same, the science and technology and culture have changed tremendously. Nowhere are these changes more dramatic than what is going on with younger riders. In this podcast, Coaches Justin and Frank delve into what's changed and why, and what the best ways are for helping young ride
Train better by measuring with OTS: Optimized Training Stress
If you want to improve something, measure it. This applies in life and on the bike. Whether you're talking blood pressure, finances, or FTP, how can you know something is improving if you are not accurately measuring it? The same principle applies to training stress, a key summative metric that quantifies the total load of your training. As coaches and as athletes, we can measure how much work yo
How to Plan the Perfect Race Calendar
So you're signed up for a couple big races this year - now what? Coaches Andrew and Ricky break down the planning process on this podcast, including: -how to set your A-race goal (process and power are usually better than time) -how to fill in B and C races -how to determine the optimal number of events -classic planning mistakes to watch out for (we've seen a lot of them! and done a few ourselve
You CAN have it all: Fun, flexible AND effective training
Normally in cycling, it's a two-out-of-three situation: strong, light, cheap; or aero, light, inexpensive... And the same often applies when it comes to training: you can't blow off structure and expect to get fast and stay fit. However! On today's podcast FasCat Coaches Frank and Andrew explain how you can have fun, be flexible, and still achieve effective results by training with the FasCat meth
Strength training for cycling - what the latest research says
If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science? That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight
What the latest nutrition research means for cyclists, with performance dietitian Alex Winnicki
Between mainstream media reports of national obesity and cycling media reports of pro riders consuming huge amounts of carbohydrates, we cyclists are bombarded with often-conflicting information about food. What's a cyclist to do? On this new monthly series, FasCat Coach Andrew Giniat digs into the latest sports nutrition research with the help of an expert to help guide you in your training
3 things that make Tadej Pogacar fast - including 1 you can do
Tadej Pogacar is a talent of a generation, able to watlz away from the world's best riders seemingly at will in both one-day and stage races. But why is he so good? Sure, his natural gifts play a huge role, as do years of elite training. But on this podcast, we present a different view. Three things make Tadej fast: his upbringing, his mental outlook and his genetics. While you can't change your g
Level up your cycling with this 30wk training plan
Want to ride faster next year than you did this year? The time to start training is now, and we have a 30-week training plan that scales to your schedule. On this podcast, FascCat Founder Frank Overton walks you through the details of what this 30-week program entails - Muscle Tension Intervals, Nino's Secret Training, Foliage Rides, Weightlifting for Cyclists and much more. The best way to get f
Gravel gossip with Ben Delaney: hot races, big changes, and training prioritization
What are the hot gravel races for 2025? Sign-up season has already started, so on this podcast we're digging into our favorite events, exploring some big changes in race formats, and explain how and when you should train for these challenging events. We're joined by longtime friend of FasCat Ben Delaney, who runs a gravel YouTube channel called The Ride. Dig in and start dreaming about next year.
Build your own custom training plan with CoachCat
We get faster when we follow a training plan, but stock plans have obvious limitations. Therefore, creating a plan that is customized to your goals and your available time to train is ideal - and that is exactly what we are talking about in this podcast. We begin with three simple but important questions: What are you training for? When is your target event? How much time do you have to train? F
The Three Things Good Coaches Do For Athletes
At FasCat, we've been helping athletes improve for more than 20 years. But how? In this podcast, Isaiah Newkirk and Frank Overton break down the three primary things good coaches do: We tell athletes what to do We analyze data to let athletes know if they are doing it right and improving We tell athletes what to do next based on our experience, sports science and the athlete's feedback Then,
Weight Lifting for Cyclists
The road to a faster, fitter you in 2025 leads straight through the weight room in 2024, and in this podcast FasCat Founder Frank Overton walks us through exactly what that looks like. Frank breaks down the what, the why, the when and the how, leaving you empowered with the knowledge of how to steadily and safely improve your strength and stability. -- Try FasCat for Free for the 1st Month ➡️
The 'No Training Plan' training solution
As effective and gratifying as following a carefully crafted training plan can be, sometimes you just want to ride... And that can be impactful training, too! Especially here in the fall, riding on a weekly rhythm of taking some days off, and going hard and/or long on other days is a great recipe for mental and physical health. On this solo podcast, FasCat Founder Frank Overton breaks down exactl
Annual Training for your best year yet (in '25) starts now: Four coaches explain the process
Hoping to have your best year next year is not a strategy. But you absolutely CAN have your best year ever next year with some planning, starting now. In this podcast, Coaches Allie, Frank, Jake and Andrew walk you through what you need to do when, starting with taking an actual, legit, no-bike riding break once your season wraps up. Then what? Well, give this podcast a listen, and then ask Coach
How to Plan for Next Season
This is the third podcast in an eight-pod how-to series. Last episode we talked about 14 ways to review your season, and on this podcast we discuss how to map our next season for maximum results and fun. Coach Jake Rylewski raced as a professional for many years, and he breaks down the full-year planning methodology for three types of athletes: coached riders CoachCat subscribers self-coached ath
Your training questions answered! By FasCat Founder *and* CoachCat AI
Here at FasCat, we have been answering your training questions for more than 20 years, and we've done 27 'Ask a FasCat' podcast episodes. On today's pod, we have a special iteration featuring questions from 21 email subscribers that are answered both by CoachCat - our expert AI inside the FasCat App - and FasCat Founder Frank Overton. Frank feeds the questions into CoachCat, reads CoachCat's respo
What the best coaches tell athletes ahead of their 'A' race
With your big event coming up, you should have almost all your training behind you. All the hay is in the barn. But even the best training alone isn't a complete recipe for success on race day. Showing up and just hoping for the best will always pale in comparision to showing up prepared, having considered and planned for key variables like: nutrition equipment course terrain aid station logisti
Altitude Training: What, why and how - including if you don't live in the mountains!
More altitude can mean more power... eventually. Training at altitude - or even just sleeping at altitude - can increase your red blood cell production, which means more oxygen to your muscles and therefore more power output. There are other benefits, and many caveats. And we get into those. But what about riders who don't live at or near altitude - and who have a high altitude race like Leadvill
What's the best power meter? We've reviewed files from them all!
For 22 years we have analyzed files from every single type of power meter on the market, and as coaches and riders we have used a whole heck of a lot of them ourselves. Considering buying a power meter? Well, the Big Cat just got a new bike and bought a new power meter, and he went with a brand he had never bought before. Here, we walk you through the five considerations when buying a meter. C
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