FasCat Cycling Training Tips Podcast

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 another way, we're not talking about feeling tired towards the end of a 20-minute test. Everybody feels that! We're talking about the bigger picture — and how that effects how you perform in a 20-minute test or any other workout.  -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions  

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 ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions

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 month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions  

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 his wife and they'll enjoy the countryside, the food and the wine. You know, winning at life while touring France... and maybe getting a KOM or two for good measure along the way. Want to win your own Tour? Have balanced success on the bike and enjoy a healthy life off the bike? Sign up for CoachCat or a FasCat Coach today! - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions

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 useful and actionable. And as always, we award the best question with some sweet swag. Listen in to learn. - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions

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 relationship between training load and FTP 'breaks'. However, power goes up even more for two reasons: 1) the athlete is 'fresher' and can produce greater power output 2) the athlete has achieved the aerobic adaptations** that enable the higher power output.  Increases in Mitochondrial Density & Citrate Synthase  Listen to this podcast to learn about training load and FTP!  - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions    

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 simple and repeatable, giving you the actionable data you need to configure your training and measure your progress. In this podcast, FasCat Founder Frank Overton explains: how you should do the test how often you should do the test pitfalls to watch out for how to analyze your results from the test  All you need, Frank says, is a "power meter and head full of motivation." - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection

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 high heart rates, and lack of sweat could point to low energy availability (LEA). Even with calorie counting, your body might not be getting enough fuel to support both your workouts and daily life demands (job, kids, stress). This can lead to a suppressed metabolism and fatigue, making weight loss and performance harder. Weight gain can be age-related hormonal changes that occur in men in their 40’s.  Namely a gradual decline in testosterone levels which can affect metabolism, muscle mass, fat distribution, and energy levels. This is sometimes referred to as andropause or age-related hormonal decline. Coaching Advice: The #1 thing you can do is to get tested: A simple blood test can check testosterone, thyroid, and other hormone levels. This will help rule out any medical issues. Then here’s what we recommend to get out of the rut, get your mojo back to your training and lose that weight:  Nutrition First: Focus on fueling your workouts with carbs. Try eating a small carb-rich snack (e.g., a banana or toast with honey) before your morning rides. Post-ride, prioritize recovery with protein and carbs to replenish glycogen and repair muscles. Coach Andrew Giniat and Nutritionist Alex Winnicki recently recorded a podcast about how much carbohydrate you need to consume even if you are trying to lose weight. And why low carb diets are bad and will result in rut like this athlete.   The take home point and analogy is that you, as an athlete, are Ferrari and carbohydrates are your fuel (gas) . But the body does not work like a Ferrari in terms of going fast even as they tank empties.  Athletes do better when their tanks are kept at full as possible at all times. This includes before, during and after exercise. HRV and Recovery: Use your HRV data to monitor recovery. If it’s consistently low, it might indicate overtraining or stress. Your 7 hours of sleep is solid, but stress and under-fueling can still take a toll. The CoachCat app has a free Whoop offer that will combine your sleep and HRV data with your training data to let you know if you are recovered or not.  Then when you are not ‘feeling it’ you can ask for daily adjustments.  Start each morning with personalized recommendations based on your sleep and recovery.   This is so clutch for a masters athletes balancing life’s daily demands: job, kids, stress. Training Adjustments: Consider dialing back intensity for a few weeks. Focus on Zone 2 rides to rebuild your aerobic base and avoid burnout. This aligns with your winter training history.   - Take your training to the next level by hiring Coach Justin: https://fascatcoaching.com/collections/coaches/products/justin-bowes -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection

Sierra Sims and Elliott Baring, both FasCat coaches, dive into the evolving world of cycling training. They discuss the rising trend of high-volume training weeks seen in gravel pros and the impact of social media on regular cyclists. The conversation emphasizes finding the right balance between training intensity and volume to prevent burnout. They also share strategic insights on personalized training plans tailored to race demands, stressing the importance of enjoyment alongside performance for cyclists of all levels.

Discover how professional cyclists train and what amateur riders can learn from them. Coaches Andrew and Ricky break down the significance of zone 2 training for endurance and the evolving methods in performance optimization. They highlight the role of technology and self-awareness in monitoring progress. Plus, explore low cadence training's benefits and the necessity for personalized strategies to maximize results. Stay flexible with your training approach and embrace innovative techniques to enhance your cycling performance!