FasCat Cycling Training Tips Podcast

Discover how to stop plateauing and start progressing with a year-round training plan designed for cyclists. Learn the key phases of a structured program, including breaks, foundational work, and race prep. Coach Frank emphasizes the importance of adaptability to prevent burnout while staying on track with your fitness goals. Plus, get tips on how to adjust your training schedule when life throws you curveballs. This insightful discussion offers practical advice to maximize your cycling performance without the risk of exhaustion.

You’re doing cycling intervals, but are you doing them right? See 'if' your interval training is 'RIGHT' in the CoachCat app where the first month is free ➡️ https://fascatcoaching.com/app In this training tip, Coach Frank (aka the BigCat) breaks down the right way and wrong way to perform power-based interval workouts. Whether you’re training for a crit, fondo, gravel race, group rides, or just chasing PRs, getting your Zone 4, 5, and 6 efforts right is the key to unlocking performance gains. Watch this training tip on our youTube channel: https://youtu.be/-7Ui3MORgbk 🚴‍♂️ Learn how to: ✅ Pace your VO2 Max, Threshold, and Sweet Spot intervals correctly ✅ Use tools like 3-second power and lap average to guide your effort ✅ Avoid common mistakes like going out too hard, relying on ERG mode, or over-riding Sweet Spot ✅ Take control with the lap button and train with intent—not automation CoachCat helps you dial in your execution with personalized feedback and post-ride analysis. After your workout, tell CoachCat how you felt and get advice on how to improve.

You can ride the Tour de France too with this FREE training plan built for the everyday cyclist with limited time. 💥 🚴‍♂️ Watch this training tip on our youTube channel https://youtu.be/QC7qfaLdR84 We took the terrain of this year's Tour stages and created at at home version for working athletes who want to push their fitness, add some excitement to their summer training, and ride with purpose. ✅ Weekday workouts are 1 hour and ✅ Weekend rides are up to 3 hours ✅ Built by Coach Jake: a former Pro Cyclist and Current Pro Coach ✅ Includes VO2's for short hilly stages, endurance days for flat stages, and threshold intervals on the Time Trial and Mountain Stages + the Rest Days —just like the pros ✅ you also get Instant AI-powered analysis and recovery insights via CoachCat No massages. No team bus. Just you, your bike, and the power demands as what the Tour riders are doing that day 📈 Track your data, get feedback, and upgrade your training with CoachCat: https://fascatcoaching.com/app

🎯 Steamboat Gravel Blue Course Strategy: our Coaching Advice for the First 22 Miles 🚴‍♂️ The first 22 miles of the Steamboat Gravel Blue Course can make or break your race. Watch is training tip on youTube with course visuals: https://youtu.be/rknsp16bvdI In this episode, Coach Frank and 2023 Blue Course winner Andrew Giniat break down exactly how to pace the opening climbs, avoid the classic early blow-up, and position yourself for success in the second half of the race. Whether you're racing Steamboat for the first time or returning to improve your result, this course intel will help you ride smarter — not just harder. ✅ Key Topics: How to handle the opening 10-mile pack dynamics Power targets (W/kg) for the 4 stair-step climbs What not to do on the descents How to “sag climb” and conserve energy Why mile 22.5 is the most important point of the race Pre-race recon tips to boost confidence on race day 📍 Pro tip: Download the Steamboat Blue course to your head unit and set a target for mile 22.5 — your first big checkpoint. Hire Coach Andrew or Train with CoachCat - the first month is free https://fascatcoaching.com/

Heat Training has been scientifically shown in cyclists to improve VO₂ max and power by 8%. Train with CoachCat Free for the 1st Month ➡️ https://fascatcoaching.com/app  Watch on youTube for visuals: https://youtu.be/l55fzZFPLJs In this video, Coach Frank “BigCat” Overton breaks down the cutting-edge science behind heat training, including the legendary Lorenzo study and real-world sauna-based alternatives that don’t require a heat suits and 104°F pain caves. You’ll learn: ✅ The difference between active and passive heat training ✅ Why 175°F is the critical temperature for heat shock protein activation ✅ A practical 4-week protocol you can start tomorrow ✅ How elite cyclists like Pogacar use heat training to gain an edge ✅ Whether a dry sauna really works—and how to do it at home for under $500

10 Gels, 10 Bottles, Mile-by-Mile: Your Leadville 100 MTB Nutrition Plan from Coach Elliott Baring. Follow our Six Week Leadville Training Plan, Free for the First Month ➡️ https://fascatcoaching.com/app Racing the Leadville Trail 100 MTB? With 105 miles, 12,000 feet of climbing, and 10,000+ feet of elevation, your fueling strategy can make or break your race. Watch the complete video on youTube: https://youtu.be/8xWKDkxr8rA?si=phrAcKKtGgn6ypVh In this video, Coach Elliott from FasCat Coaching walks you through a complete Leadville 100 nutrition plan, mile by mile, using NeverSecond products to hit your carb and hydration targets with precision. This plan calls for consuming 10 gels + 10 bottles = 900 grams of carbs. You’ll learn: ✅ What to eat and drink — and when ✅ How to hit 90–113g carbs/hour with C30 gels + C30 drink mix ✅ Why carb-to-fluid ratio matters at altitude ✅ How to split your intake between solids vs fluids ✅ Race-day examples for 8, 9, and 10-hour finishers ✅ What mile markers to consume a gel ✅ What mile markers you want to consume your bottles Pro Tip: Practice this plan in training because gut absorption is trainable, and Leadville is unforgiving. 00:00 Introduction 00:37 Gels & Sports Drink Mix 01:01 Effects of Altitude on How you Absorb Carbohydrate 01:44 Fueling Logistics 03:35 Mile by Mile Eating & Drinking 08:11 Using Caffeine 08:46 Increase Sodium Intake

Have you heard the buzz about "Durability" in cycling? It's being hyped as the secret behind Pogacar’s dominance. Improve your Durability with the CoachCat app ➡️ https://fascatcoaching.com/app Watch this training tip on yourTube: https://youtu.be/_TuRSwEZBH4 Coach Frank Overton (aka the BigCat) breaks down what Durability actually means, how it impacts your performance in long rides and races, and the 8 best ways to improve it — from increasing your training volume and adding long rides, to strategic interval placement and training when tired.  You'll learn: ✅ Why riders with the same FTP can have vastly different race results ✅ How to build a more “durable battery” that doesn’t fade late in races ✅ How to test your own Durability using power data from real rides ✅ Why FTP isn’t dead — and how Durability complements it If you've ever faded in the final hour of a Fondo, gravel race, or road race, this video is for you. Training Durability is the tortoise-beats-the-hare strategy that helps you finish strong and outperform riders with even higher FTPs. 📈 Drop your questions in the comments — and if enough of you are interested, Coach Frank will make a follow-up video on how to test and track your Durability with power data. 👉 Subscribe for more cycling science, real-world coaching, and actionable training tips from FasCat Coaching.

Join us for an in-depth conversation with Coach Ricky Arnopol as he breaks down his impressive 10th place finish at the US PRO Road Race Nationals. In this episode, Ricky pulls back the curtain on his training approach, sharing the power data and metrics that guided his preparation for one of America's most competitive cycling events. Watch this episode on our youTube channel:  https://youtu.be/fUfRz4u33iM We dive deep into the specifics of Ricky's custom workout protocols, exploring how he designed them specific to the race course.  Ricky also shares his proven recovery strategies that kept him fresh and competitive throughout his campaign, offering practical tips that cyclists at any level can apply to their own training. Whether you're a data-driven athlete looking to optimize your power zones, a coach seeking new workout ideas, or simply curious about what it takes to compete at the professional level, this episode offers valuable insights from someone who's walked the walk at the highest levels of American cycling. Topics covered: Power data analysis and race-day numbers from nationals Custom workout design  Recovery protocols for high-level training Post Race/Workout Nutritio  Lessons learned from racing against America's top pros Tune in to learn from Coach Ricky's experience and discover how meticulous preparation and smart training can lead to breakthrough performances on cycling's biggest stages.

Its not Sweet Spot or Polarized, its BOTH! Train this way on the CoachCat App ➡️ https://fascatcoaching.com/app Watch this podcast on our youTube channel for visual charts & graphs: https://youtu.be/QM3IVNRtDEs When Sweet Spot and Polarized Training are used in succession you will ride faster. Science says so, as well as our 20 years of experience + UAE's Head of Performance, Dr. Jereon Swart. 🧠 You'll Learn: ✅ Background of Traditional Training Approaches ✅ How the Coaches are AHEAD of the Scientists ✅ Switching from Base to Race  ✅ the Science of USING BOTH  ✅ UAE Trains Pyramidal (Sweet Spot)  ✅ Training Plans Using Both

Do you want to recover better so you can ride faster?  Does it seem the group ride has gotten faster while you are riding slower?  In this podcast, Coach Frank shares the 5 recovery metrics he uses as a master's athlete and COACH to train harder, recover better and ride faster.  Watch this podcast on our youTube channel with chart and graphs: https://youtu.be/uhuFxY4UQGE Free Month of Coaching ➡️ https://fascatcoaching.com/app (then save 50%) Recovery is when the magic from the training happens, and the five metrics we pay attention to the most are  #1. Sleep #2. HRV #3 My Optimize Score  #4 Feel #5 Power Output Who can guess which of those 5 is the most important? Vote in the comments and listen to the end to hear Frank's opinion and rationale.  Let’s go through the science and some good numbers for you to strive for then we’ll rank each of the 5 key metrics so you can priotize them for your RECOVERY.