Coach and three-time U.S. MTB national champion Elliott Baring has raced all the main cycling disciplines and coaches his athletes in a wide variety of pursuits. On this podcast, he explains his Top 5 Training Tips that apply to athletes of all levels.

More is not always better, but 'more' is a theme for his top tips.

Take on more carbs in races and hard training sessions. The optimal amount varies by person, but you're likely underfueling, which compromises not only that day's effort but the next day's as well.
Rely on RPE (rate of perceived exertion) and speed instead of power when racing. And practice pacing with RPE in training, too!
Keep things fun. Pay attention to motivation and drive, take breaks, and switch things up.
Be flexible. Going with the flow with decrease mental and physical stress, and make you a more effective athlete and a happier person.
Always be learning. Cycling's various categories are constantly evolving, as is our understanding of nutrition, training and equipment. Also, just because a pro or pro team does or uses something doesn't meant that is ideal for you. Study, test and trial new things.

Announcements!

FasCat has a new Zwift racing training plan, centered around racing on Tuesday for all you WTRL and ZRL racers out there. The plan includes the all-important race warm-up protocol on Tuesday.

SBT GRVL is one of our favorite gravel events on the calendar, but getting in is tough as spots sell out via lottery in a flash. This year, we have a limited number of guaranteed entries that you can purchase with a one-on-one coaching package. Already a coached athlete? Then you can purchase a guaranteed entry here.

Come train with us in April in Santa Ynez! Join the FasCat Coaches for a 5 night, 4 day training camp! Includes lodging, chef-prepared meals, Coach-led rides, airport pickup, sag support and more.

Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks!

You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

#162: Super-responders and non-responders to exercise