FasCat Cycling Training Tips Podcast

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 coaches and sport scientists that I was part of. We were testing a new power-based performance model that would later go on to become the Performance Manager Chart inside TrainingPeaks. And what we discovered & developed changed endurance cycling training forever: there was a training intensity that built the most fitness for the least fatigue. And that this type of training enabled time crunched athletes to develop a massive aerobic engines that previously weren't possible with Zone 2 training. That discovery became Sweet Spot Training. Do you remember your first sweet spot workout?

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 across the pedal stroke. You'll learn: ✔️ What muscle tension (high-torque) intervals actually are ✔️ Why low cadence is so effective for force production ✔️ How to combine torque work with strength training for maximum gains ✔️ How WorldTour pros use torque blocks from October–February ✔️ How to structure these sessions indoors or outdoors ✔️ Real-world workout examples you can try this week ✔️ How to avoid knee pain and progress safely Watch till the end where Sierra shows you two practical ways to perform these intervals so you can do them anywhere — on Zwift, on climbs, or on rolling terrain. 🚴‍♂️ Want workouts like these? Hire Coach Sierra, https://fascatcoaching.com/collections/coaches/products/sierra-sims or Start your 30-day FREE trial → https://fascatcoaching.com/app The CoachCat App includes: • 15+ muscle tension interval workouts • 600+ cycling workouts • 100+ training plans • Daily AI coaching • Human coach in-app support!

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 going to use to get there. This video is the first in a full series on Longevity & Health for cyclists and non-cyclists alike. No hacks. No supplement stacks. No billionaire biohacks. Just the fundamentals science keeps pointing to again and again. You'll Learn: 1. Exercise: The #1 lever for healthspan: aerobic base, strength, muscle mass, and durability 2. Nutrition: Real food, protein, plants, hydration, and sustainable habits 3. Sleep 4. Stress Management: Daily habits that keep the nervous system calm 5. Relationships: Backed by the 80-year Harvard Study as a top predictor of long-term health. 6. Purpose & Mission 7. Safety: Smarter riding choices (more gravel/MTB, less traffic), and stepping away from high-risk environments 8. Blood Testing: FTP testing for your health: measure, benchmark, track trends, adjust early. If you want to live well, ride long, and build the longest streak of your life… you're in the right place. Train Smarter. Ride Faster. Live Longer with the CoachCat App https://fascatcoaching.com/app

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 use HRV to train smarter. You'll learn: ✅ What HRV really measures ✅ Why daily HRV scores can be misleading ✅ The importance of trends (7-day, 1-month, 6-month) ✅ How sleep, training stress, and how you feel matter just as much ✅ The four pillars of real recovery ✅ How CoachCat's AI Coaching Intelligence analyzes your data and gives daily guidance — just like a real coach Whether you use Whoop, Oura, Garmin, or Apple Watch… HRV is powerful only if you know how to use it correctly. This video & podcast shows you how to take control of your recovery and confidence in your training.

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 year. 💪🚴‍♂️ In this video, Coach Frank Overton breaks down exactly how to train this "off-season" so you can come into spring stronger, faster, and more durable than ever. You'll learn: 🔥 The 4 key pillars of On-Season training: 1️⃣ Weight Lifting for Cyclists 2️⃣ Muscle Tension Intervals 3️⃣ Sweet Spot Base Training 4️⃣ Zwifting for Consistency & Progress 📈 Follow these methods now and add 10–50 watts by next Spring. Don't hope to get faster, train to get faster. Ready to Start? Train smarter this On-Season with: 👉 The CoachCat APP: https://fascatcoaching.com/app 👉 Hire a 1x1 FasCat Coach https://fascatcoaching.com/pages/hire-a-coach

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 Tension Intervals on Zwift: 1️⃣ Exporting your workout into ERG mode and using the Incline setting in the Companion app. 2️⃣ Riding free-form in the Climb Portal and simulation riding uphill for work intervals, then turning around and coasting downhill for recovery. Additionally, you'll learn how torque (force on the pedals) connects to power, and why these intervals build the kind of strength that pays off when you combine it with higher cadence later in the season. 💡 Try both methods, or even all three if you include the outdoor version, as part of your Fall Foundation plan.

Discover how weight lifting can elevate your cycling performance and potentially add 15 to 50 watts of power. Dive into a structured 10-week plan that emphasizes heavy lifting for strength and explosive movements for speed. Learn which exercises are cycling-specific and how to integrate them with your on-bike workouts. Explore personalized coaching options and even an AI app to track your progress. This isn't just theory—it's a tried-and-true method to help cyclists reach new heights!

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. We'll cover: ✅ The science behind slower recovery for masters cyclists ✅ Introduction to "tear & repair" and why it takes longer after 40 ✅ How age related decline in hormones increases the time to recover ✅ Masters cyclists training strategies to boost power and speed ✅ Top tips for adjusting your training plan to fit YOUR physiology Whether you're in your 40s, 50s, or 60s, you can still get faster: you just have to train smarter, not harder. The BigCat shares the exact adjustments he's made in his own training and the athletes he's coached, plus what's worked for thousands of athletes we've coached at FasCat Coaching. Follow a Masters Based Training Plan FREE for 1 month ➡️ https://fascatcoaching.com/app

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.

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 ride all zones (2–7) based on feel, but track your OTS & TSS in real time to know you've done the work. 📈 Today, I'm taking you through the power analysis of a recent 75 OTS AmEx Ride. 💨 Train like this using the CoachCat App where the 1st month is FREE https://fascatcoaching.com/app