FasCat Cycling Training Tips Podcast

Off-season training doesn't mean off the bike! In fact, the time away from competition is the best time to improve and build your body up for racing.  In this podcast, we dig into the five pillars of off-season training: creating the Annual Training Plan, the fall foundation, lifting weights, Sweet Spot base, and adding intervals. Before you get going on your off-season training, take a break! In this pod we touch on OTS - Optimized Training Stress. For a deep-dive on this cutting edge new metric, check out this podcast with Dr. Phil Skiba. Our popular Ask a FasCat podcast is coming up soon, so get your questions in at forum.FasCatCoaching.com, via chat at FasCat Coaching.com or via email at help@fascatcoaching.com by September 8th. We are giving away a new Garmin Forerunner 955 to the listener with the most thoughtful question!  And the ForeRunner 955 measures your sleep and HRV and will be compatible with our new app Optimize! Ready to get on the 30-week Off-Season Training Plan? Head over to fascatcoaching.com and be sure to use the code”25podcast” to receive 25% off your first FasCat training plan. All our plans are backed by a 100% money-back guarantee and we have nearly 1,000 five-star reviews.

We all know that we need good sleep for optimal recovery and performance on the bike, but many of us still skimp on getting enough quality rest. We break down some simple tips and tricks for improving your nightly rest so you can fully recover and prime yourself for quality training and racing. We also drop some science from recent studies on sleep and athletic performance, as well as some suggestions for natural sleep aids and a list of things to avoid. -- Feeling tired and need a break from the season? We got you. Here are some tips on how to best take an off-season break: https://fascatcoaching.com/blogs/training-tips/post-season-break Ready to move on to the next phase? Here is a 30-week plan for training in the off-season: https://fascatcoaching.com/blogs/training-tips/off-season-training-plan Don’t forget to use the code "25podcast" to receive 25% off your first FasCat training plan. All our plans are backed by a 100% money-back guarantee and we have close to 1,000 five star reviews. https://fascatcoaching.com/pages/reviews-feed

Fresh off pro racing in Europe on the road this summer, Coach Ricky Arnopol joined five of his Project Echelon teammates at SBT GRVL, the big gravel race in Steamboat Springs, Colorado. On this episode, Ricky and show cohost Ben Delaney talk about the similarities and differences between the two styles of racing in terms of tactics, power numbers, stress, and fun. There are four distances at SBT GRVL, and Ben won the 100-mile Blue course in the men's division, with Tiffany Cromwell of Canyon-SRAM taking the women's Blue title. Keegan Swenson and Lauren De Crescenzo won the 140-mile Black race that Ricky participated in. You can see Ben's power file and analysis up on fascatcoaching.com now. The whole FasCat team who attended SBT GRVL had a great time, so much so that we have even bigger plans for 2023, when we hope that you can join us in Steamboat for long weekend. Further, we are cooking up an SBT gravel training camp for next year, likely in June.   Check out www.fascatcoaching.com and use code 25PODCAST for 25% off.   Follow us on Instagram for training tips: @fascatcoaching

Many racers dream of winning a national title and wearing the jersey, but few achieve it. On this podcast, we talk with not one but three FasCat athletes about how they achieved their goals of winning at the U.S. national championships. FasCat coach Zach Gregg won the amateur U.S. time trial title (after placing fourth in the pro TT), and two athletes he coaches also scored jerseys as Patrick Welch won the U23 TT and Liam Flanagan won the U23 criterium. On this podcast, the three racers talk about the demands of juggling racing, school, and work, and about the dynamics of the coach-athlete relationship. Tune in for some insights about their methodology for success. Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Get daily training tips from us weekly over on Instagram: @fascatcoaching.

What sort of watts per kilo does it take to compete in the biggest race in the world? Today we are talking about power-to-weight ratios, the cumulative effects of fatigue, and how training compares to racing. And what better context for these topics than the biggest race in the world, the Tour de France Femmes. Today we are delighted to be talking with Nina Buijsman of Human Powered Health. Nina raced the Tour de France Femmes and seemed to get stronger each day, or at least placed better every day, finishing 21st on the brutally steep Super Planche stage 8 to finish 25th overall. On this podcast we talk about the cumulative effects of fatigue, and how training compares to racing, and what Nina’s experience was in terms of her power data, her sleep data, and how she felt throughout the Tour de France Femmes.

Dig out that cowbell and get your skinsuit ready — cyclocross is coming! Whether you're a beginner or a veteran, FasCat is here to help you fine tune your skills so you can get the most out of this season. Coach Andrew Giniat is an UCI Elite ’cross racer who has honed his chops racing World Cups in Europe, and on this podcast he breaks down the four key skills you need to have. Andrew and host Ben Delaney break down the mechanics of starts, cornering, dismounting & remounting, and dealing with obstacles.  Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. After digging into the basics of these four skills, Andrew and Ben take another, deeper pass with pro tips for racers for whom this year isn't their first rodeo. No matter if you're planning on your first race or your 91st, these four skills are vital, and can always be refined. Are you ready? Get actionable training tips on Instagram: @fascatcoaching

Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Power meters, heart-rate monitors and other technology are excellent tools for training and racing. But your body is also an excellent tool for measurement.  On this podcast, Coach Suzie Snyder talks with Ben Delaney about Rating of Perceived Exertion (RPE) — its history in science and its everyday applications for athletes from beginners to world-class pros. For instance, Coach Suzie just won her fifth Xterra National Championship relying heavily on RPE. Suzie and Ben talk about what you can do with RPE in Avon, Colorado, on site of the Xterra National Championship. Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Get daily training tips from us weekly over on Instagram: @fascatcoaching.

Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Having a solid, science-based plan is one thing — but following it is another. Having someone — or something — hold you accountable can help you stay on track in multiple ways. On this podcast, FasCat founder Frank Overton and new FasCat content director Ben Delaney talk about how everyone benefits from being held accountable — including the top pros. Ben just joined the FasCat team after 20 years in cycling media. You may have read his stories, listened to his podcasts, or seen his videos on VeloNews, BikeRadar, Cyclingnews, CyclingTips, or other outlets. Frank and Ben talk about how vital accountability is in training, from the perspectives of what they have seen over two decades working with professional athletes and enthusiast racers. Tune in to hear five tips for using accountability to improve as an athlete. Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Get daily training tips from us weekly over on Instagram: @fascatcoaching.

Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. It is HOT outside. We are feeling it and we know you are, too. So, how do we navigate through riding in this heat to continue to progress? More importantly, how do you navigate racing in events that are going to be hotter than what you currently train in? Don't worry, you're about to get all the answers you need! In this episode of the FasCat podcast, we dive into the specifics on how to deal with this heat. It's a coaches round table edition, which means you get advice from not just Coach Frank, but from the entire team. The coaches touch on the science of training in the heat, how exactly the heat affects your performance and power output, practical coaching guidelines, and ways you can become better heat adapted.  Coach Frank is joined by FasCat Coaches, Zach Gregg, Jake Rytlewski, our new multisport Coach Suzie Snyder, as well as new Coach Andrew Giniat and our nutrition coach Dr. Lauren Costantini.  Just a reminder: Our CX Coaching Deal is live but expires July 15th. Get 6 months of cyclocross specific coaching from now all the way through December for the price of 5 months. We even waive the $99 start up fee for a grand total of over $200 in savings. Coach Andrew is leading the charge as a professional cyclocross athlete and he’s wide open to share his knowledge with you through 1x1 custom coaching to help you have a great cyclocross season. Head over to fascatcoaching.com to sign up now. What we discuss: The science of training/racing in heat How heat affects performance and power output Practical coaching cuidelines What you can do to become better heat adapted How to race in heat that is hotter than you've been training Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Get daily training tips from us weekly over on Instagram: @fascatcoaching.

Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Are you stuck on a plateau?! Are you struggling with physical gains where you can't seem to increase your power output? Or, are you struggling with performance gains where you can't seem to place higher on the leader board? Whichever plateau you're stuck on, this podcast episode is for you.  Coach Frank is joined by Coach Andrew to discuss the low hanging fruit you can implement in your training right away. Coach Andrew Giniat is our newest FasCat coach. Andrew comes to us from Asheville, NC and is a criterium, cyclocross and road coach. He races for the CS Velo at the professional level on the road and the Pony Shop for cyclocross. Plus, we have a Cyclocross Coaching Deal going on right now that gives you six months of cx coaching with Coach Andrew for the price of five months. Don’t delay because space is limited and this deal expires July 15th. Click here to sign up now:  fascatcoaching.com/collections/cyclocross/products/cyclocross-coaching-deal What Coach Frank and Andrew discuss: 00:00 - Intro/announcements 9:30 - Two types of plateaus 22:00 - When your body needs rest  25:00 - Evaluating your CTL 27:00 - Are you training too much? 28:00 - Changing your stimulus 42:00 - Increasing volume 49:00 - Sleeping more 52:00 - Nutrition 55:00 - Wearables Check out www.fascatcoaching.com and use code 25PODCAST for 25% off. Get daily training tips from us weekly over on Instagram: @fascatcoaching.