FasCat Cycling Training Tips Podcast

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

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 the winter (full squats/hinges à la Dr. Stacy Sims), and did it carry over to the bike? 3️⃣ Did you spend at least 8 weeks building your aerobic base? What did your volume and Z2 time look like? 4️⃣ Did you do true full gas intervals with progression and planned recovery?  Why it matters A simple cycling season review turns scattered numbers into a clear game plan of what worked, what didn’t, and exactly what to change. Get help: 🆓 Try CoachCat free for 30 days where a season in review coaching call included → https://fascatcoaching.com/app

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/collections/coaches/products/elliott-baring   Elliott will give you a data review just like this video and talk with you about your life, your goals - EVERYTHING that it takes for tackling the Leadville 100 MTB race.

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 more from your training. You’ll learn: ✅ The correct Zone 2 ranges for power, heart rate, and RPE ✅ Why heart-rate-based training often beats power on long rides and tired days ✅ How to avoid “junk miles” and keep your easy rides truly easy ✅ The fat-burning and mitochondrial benefits of doing Zone 2 right ✅ Why even Sweet Spot fans still need Zone 2 Watch this podcast on youTube for an immersive visual experience: https://youtu.be/FiYzyPu6Zz0 

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 to start cycling training. You’ll learn how to:  ✅ Use your Why ✅ Get a Training Plan that fits your schedule ✅ Track Your Progress to see real improvement Cycling is a sport where you get back what you put in and when you train with purpose, the results are motivating and fun. Follow these steps and turn your casual rides into real fitness gains and a lifetime of cycling enjoyment.

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 of Overload + Taper, based on 20 years of coaching experience and proven sports science. Whether you're racing Leadville, chasing Strava PRs, or aiming for your best local group ride yet, this is how you ride faster by riding less. We're talking up to a 6% increase in FTP with the right taper.   In this training tip you'll learn   Two Steps to PEAK   Taper Definition - the Science  The Proper Taper Length  The ART of the TAPER  What a 2 Week Taper Looks Like   📲 Start your taper the smart way: 👉 Download the Two-Week Taper to Peak Plan in the CoachCat app 👉 Or build your custom plan with CoachCat AI at https://fascatcoaching.com/pages/coachcat   💬 Tell us in the comments what goal event you'd like to peak for (it can even be your local ride) and Coach Frank will reply with advice to help you peak!

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 Spot volume ✅ How to progress your workload safely and efficiently ✅ Real-world examples of how we prescribe Sweet Spot Whether you’re training 4 hours a week or 12+, this video will help you train smarter—not just harder. 🚴‍♂️ Ready to start training with Sweet Spot? Try the CoachCat app free for 30 days — no credit card required: 👉 https://fascatcoaching.com/app

Struggling with weight loss despite your cycling efforts? Discover why 'Winning in the Kitchen' is key to achieving your goals. The focus is on nutrition strategies tailored for cyclists over 40. Learn what to eat and when to fuel your rides for maximum performance. Explore meal preparation tips that lead to sustainable fat loss without sacrificing energy. Plus, get insights on hydration and meal timing to enhance recovery. It's a smarter way to balance your power-to-weight ratio and overall health.

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 will help you ride smarter and get faster. You'll learn: ✅ What each power zone means and the physiological benefits ✅ How to test for your FTP and set your personalized training zones ✅ How to actually use Zones 1–7 in your training to improve endurance, increase FTP, and get more out of every ride. From Zone 1 recovery rides to Zone 5 VO2 Max intervals and Sprint efforts in Zone 7, you'll see how to apply power-based training like a pro. 🚴‍♂️ Ready to train with purpose? Check out the CoachCat app, which automatically calculates your zones, prescribes daily workouts, and adapts your training plan when life happens: 👉  https://fascatcoaching.com/app