FasCat Cycling Training Tips Podcast Masters Intervals: Train like a Pro, Recover like Your Age
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Aug 28, 2025 This week’s guest is Frank Overton, a seasoned cycling coach at FasCat Coaching with over 20 years of experience. He shares valuable insights into interval training specifically for cyclists over 40. Listeners will learn how to adapt pro-level workouts, emphasizing intensity while adjusting for age-related recovery. Frank discusses the best VO₂ max intervals and the importance of personalized training regimens. His advice helps master cyclists train smarter, ensuring they can push their limits without burning out.
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Keep Intensity, Reduce Volume
- Do the same interval intensities as pros but cut total volume so you can recover and adapt.
- Reduce reps/sets based on age rather than lowering intensity to keep physiological gains.
Example: The Smashed 45-Year-Old
- Frank describes a 45-year-old who does a pro workout once and is wrecked for three days afterward.
- That example illustrates why reducing interval volume, not intensity, is crucial for masters.
Recovery, Not Intensity, Is The Limiting Factor
- The problem masters face is not intensity but total training load and slower recovery after hard efforts.
- Matching volume to recovery capacity preserves adaptations and prevents multi-day collapse after workouts.