FasCat Cycling Training Tips Podcast

 The recipes in our Winning in the Kitchen Meal Plans are designed to be template guides for meals and have nearly endless variations to fit your preferences and tastes. In this episode, Frank and Jackson discuss how to adapt a few of the recipes to change them up and how to approach incorporating the 5 key food groups for meal planning. Listen in to hear how to keep the kitchen exciting if you’ve been feeling uninspired with your meals! 56075Winning in the Kitchen Meal Plan! Show Notes: Meal Prep Guide: https://fascat.wpengine.com/tips/meal-prep-guide/ Eggs and Kale recipe: https://fascat.wpengine.com/tips/what-to-eat-for-breakfast/ Chipotle Rice Bowl: https://fascat.wpengine.com/tips/chipotle-burrito-bowl/ Salmon Watts: https://fascat.wpengine.com/tips/salmon-watts/ OG Winning in the Kitchen Podcast: https://fascat.wpengine.com/tips/winning-in-the-kitchen/   Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 25% on your next training plan with code 25podcast The post Winning in the Kitchen Recipe Variations appeared first on FasCat.

How about a little anaerobic work to go with your sweet spot base training? At FasCat in the wintertime we like to caress and nurture our athlete’s anaerobic system.  One training myth we’d like to dispel is to only do base training for 2-3 months. Why not do both simultaneously, in the right amounts.  We’ve long been fans of fast fun wintertime group rides for the short 10 – 20 second forays above threshold we see in athlete’s power data.   While not a ton of time is spent above threshold there is value and benefit to including anaerobic work to your base training.  After all, isn’t this how the sport of cyclocross was invented? 54547Wintertime Intensity Training Plan. 1 hour workouts Zwift Compatible. This year a number of athletes are missing group rides not only for the social aspect but also for the training.  And not only the base miles training and TSS but the anaerobic component that makes these group rides so beneficial.  Doing a group ride on Zwift (not a race) over variable terrain with mixed high and low power output is OK but not quite the same as these 5 workouts we are presenting below. First, what is ‘Wintertime Intensity’? Wintertime Intensity is 2 – 4 cumulative minutes of zone 6 work per hour.  Two to four minutes is not a lot considering a one hour criterium or cyclocross race has more than half or 30 minutes spent in one’s zone 6. Wintertime Intensity as you would guess is prescribed in the second half to final third of one’s aerobic endurance phase or CTL build.  As in our sweet spot part 3 plan or our new wintertime intensity plan. These variable power wintertime intervals mimic the power demands* of road, mountain bike, gravel, fondo, cyclocross and even punchy time trials.  In this training tip, we’ll describe the how, what, where, and why of wintertime intervals and give you five progressive workout examples plus a link to our WinterTime Intensity Training Plan that includes these 5 workouts** in an easy to follow, simple and affordable training solution. *surges in the peloton, steep pitches up climbs, switchbacks, and technical singletrack, cyclocross accelerations ** compatible with Zwift and others 3rd party riding app. The Wintertime Intervals are what we call variable power workouts and they have 5 main benefits: Specificity of real world conditions Help the time pass quicker during indoor training sessions! Concise short high quality 1 hour workouts (designed for indoors and ERG mode) but just as easily performed outside with longer zone 2 warm up and cool downs. Nurtures your Anaerobic System Provides an introductory amount of intensity to one’s base training before the high intensity interval training phase Wintertime intervals are structured over under or criss cross style workouts with short 10 – 20 second efforts at the beginning and/or the end of the interval. For example 10 seconds @ 150% on FTP followed by 2 minutes and 40 seconds at Sweet Spot wattages and/or heart rates followed by 10 more seconds @ 150-200% of one’s FTP before a 1:1 work to rest ratio 3 minute recovery.  Then repeat. That’s a 3 minute variable power sweet spot effort with 20 seconds total (10 second before and 10 second afters on zone 6 work of zone 6 work.  One can do 6 of these in a one hour workout for 18 minutes of ‘wintertime intensity’ split 88 % sweet spot and 12 % anaerobic zone 6.  Or 16 minutes of sweet spot work and 2 minutes of anaerobic work.  That’s a perfect ratio for your wintertime base training Dec-Jan-Feb.  Now the progression lies in spending more time in sweet spot and more time in zone 6 in the context of a one hour workout. To get started with your wintertime intensity interval training we have the FasCat #1 Sweet Spot Cheetah Pounce” 4 x 6 minutes.  We like to have a little fun with sports psychology and animal imagery in these workouts.  And of course we are talking about the world’s fastest land mammal, the cheetah. Carefully sweet spot stalk your prey (your prey being your training goals) at sweet spot wattages and/or heart rates for 5 minutes and 40 seconds and the “pounce!” on them for the final 20 seconds at a 115 – 150% FTP Zone 6+ effort.  Pounce out of the saddle as if you were going for the win and and uphill sprint.  Really give’er here because you have a 3 minute recovery interval after.   Take a 2:1 work to rest ratio 2 minutes recovery and repeat 3 more times. If all goes well and you FtFP your power and heart rate data will look like this: note the ‘extra credit’ watts for the last Pounce – we encourage this!   In total this will be 24 minutes of WTI with 94% or 22.66 minutes being Sweet Spot and 6 % and 1.34 minutes being Zone 6 Anaerobic. ERG mode is fantastic for these variable power workouts but toggle if OFF to be able to get ‘EXTRA CREDIT” with more watts for the Pounce Pro Tip: Shift Down 3-4 seconds ahead of the pounce to be able to respond to to load the FasCat #2 Sweet Spot “Cheetah Pounce: is 6 x 4 minutes broken up into 2 sets Its a progression from the Cheetah Pounce # 1 Again visualize yourself as a cheetah stalking your prey, which is your A#1 training goal and sweet spot for 3 minutes and 40 seconds. Then just like #1 pounce out of the saddle for 20 seconds at a 115 – 150% FTP Zone 6+ effort. Again really get after the pound effort because you have a 2 minute recovery interval to catch your breath after. Little known cheetah exercise physiology nugget: Cheetah are all fast twitch and anaerobically gifted but at the expense of their endurance. A cheetah is wicked fast for 30 – 60 seconds but if the antelope can outrun the cheetah for longer than that cheetahs lose their speed quickly.  Would make a terrible endurance athlete but a world class obviously kilo and pursuit rider!  Cheetahs need more sweet spot training! … but I digress. Continuing on with the Cheetah Imagery theme is the FasCat # 3 Sprint > Stalk > Kill: 2 sets of 3 x 3 minutes.  The progression of # 3 come from added in a 10 second anaerobic out of the saddle sprint to the beginning of the effort like a traditional over under. The Sprint Stalk Kill Goes like this: Sprint out of the saddle for the first 10 seconds of each interval @ 150% of FTP.  Then settle back in the saddle to sweet spot stalk your prey (your goals) before going for the KILL with an out of the saddle > 150% FTP sprint! Really visualize your goals here – it is a crit and cyclocross race and mountain bike course – think and see yourself in the crux moment of these races making this kind of power. Please pardon the KILL’ing reference but that’s how it is in the Serengety and if you bring a killer mindset to your racing you’ll make Eddy Merckx (the cannibal proud). the FasCat # 4 Sprint > Stalk > Kill: is 2 sets of 5 x 2 minutes and is a progression from # 3 Same deal, sprint out of the saddle at 150% of FTP settle back in the saddle to sweet spot stalk your goal before going in for the KILL at 200% of FTP for the final 10 seconds. Visualize your Goals to Sprint FAST like a Cheetah! Accelerate, Settle In to your Sweet Spot and then go Full Gas for the KILL! I believe Duran Duran says it the best ‘Hungry like the Wolf”. To our knowledge no cheetah has made it into pop music culture . The Sprint > Stalk Kill # 3 contains 18 total minutes of wintertime intensity with 88% and 16 minutes being sweet spot and 12 % and 2 minutes begin anaerobic. The Sprint > Stalk Kill # 4 progresses to 20 minutes of WTI with 83.3% and 16.6 minutes of Sweet Spot and 16.7% and 3.4 min of anaerobic zone 6.  The progression comes from a little bit less sweet spot and a little bit more anaerobic. Finally!  If you know us well you know we always include a ‘Diabolical’ workout version for all the young buck  whippersnappers out there who can handle the load and want to get their cat 2 upgrade. Now the FasCat # 5 Diabolical “Cheetah Pounce” is diabolical because you don’t have time to catch your prey with sweet spot – you need to stalk them faster at threshold watts! There’s is no set break either in order to get 8 reps in an hour workout. The FasCat # 5 Diabolical Cheetah Pounce goes like this: 8 x 3 minutes with 10 seconds zone 6 followed by 2 minutes and 40 seconds at zone 4 followed by 10 seconds at 200% of FTP.  There’s a 1:1 work to rest ratio to enable you to complete the workout but the 8 reps add up – pace yourself especially for the first 2 or 3 because the last 2 reps, 7 & 8 will hurt! compliments of Coach Isaiah taking a diabolical one for the team   Caress and nurture your anaerobic system this winter with these 5 wintertime intensity workouts.   Get on the bike, get down to work, get off, go win in the kitchen and go on about your day. Copyright © 2021 FasCat Coaching – all rights reserved. Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike! To talk with a FasCat Coach about your wintertime intensity, please fill out a New Athlete Questionnaire to set up a complimentary coaching consultation. Comments The post Wintertime Intensity appeared first on FasCat.

 Happy 2021! Coach Frank is back in action to talk about what’s coming down the pipeline for podcasts over the next few months of the new year. Winter training, nutrition challenge, and more! Frank also revisits an episode he recorded earlier in 2020 discussing the importance of measuring and tracking your FTP (functional threshold power) with a 20 minute field test, an essential metric to focus on in the beginning of a new year. 53820Six Weeks till the Sweet Spot Part 1 Base Training Plan Reference: A 20 minute Power-Based Field Test As always, thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 25% on your next training plan with code 25podcast Copyright © 2021 FasCat Coaching – all rights reserved. Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP test, power data, power based training, or anything related to going faster on the bike!   The post What’s Ahead on the Podcast in 2021 + FTP Testing appeared first on FasCat.

 I wrote this five years ago in 2016 and have been living it since – cycling is a lifestyle and in this training tip I’ll share that lifestyle with you – Frank Overton Jan 9, 2020 Five year’s ago my new year’s resolution was to double down and make 2016 my year to have a great cycling season. You know, ‘get serious’.   The motivation came from two cyclocross seasons of getting my ass kicked. That was not fun at all. Like cross the finish line, go back to your car, get in and drive away.  So I woke up on New Year’s Day 2016 and went for a ride. Then the next day I went for another ride and the next day and so forth. Training consistently was my first goal and I knocked that out in January – I got back to being a cyclist, just like you. As I look back on 2016 and the 4 years since then, I more than accomplished my goal to have a ‘great season’ and as a coach I want to tell you how I transformed my cycling so you will know how coaching can help you for 2020 and beyond! Here are 8 next level approaches to your training and two things I learned about myself that I’ll share with you: #1 Consistency: I made getting on my bike a daily priority, whereas before I let work, kids and weather be an excuse. 1 hour a day Tues/Wed/Thurs, indoors or out. We’ve since adopted the phrase “FtFP” which is like Velomanti’s Rule #5, HTFU.  Here FtFP means Follow the F&*#’ing Plan.   100% of our athletes report back that having a plan to follow helps them get on the bike and accomplish their workout each day. Having a coach to hold you accountable to that plan and consequently those goals is also next level. 3864Start Sweet Spotting your way to your best cycling season ever. #2 Zwift: speaking of indoors, I hadn’t trained indoors in years. Maybe it was that 4 hour roller session I did as a youngster that scarred me?  Enter Zwift. Try it, its fun and you’ll no longer use weather and daylight as an excuse. Zwift enables you to #FtFP. Last winter was the first winter in a long time where if it was sloppy cold outside or I couldn’t ride till after dark due to work, that I would move onto plan B and get on the KICKR and Zwift. Fun and productive, 1 hour: one and ‘dun’ where I whole heartedly went for KOMs, rode hard and made a lot of sweat, aka TSS.  Exporting your workout from TrainingPeaks to Zwift is incredibly easy and straightforward, we’ve documented it over in our athlete support forum. In January I established consistency and in February Zwift enhanced that consistency. By March, I stepped it up group rides. And you know what, this is where my training an goals became F-U-N. #3 Group Rides: by March I had 2 previous months of fitness to propel me on the group rides.  I also had the cyclocross season in my back pocket where the fitness carries over.  This gave me the ability to not just hang on, but to take pulls and ride harder without having to worry about getting dropped.  You know what’s not fun? Hanging on for dear life on a group ride.  You know what’s ‘funner’? Going faster. Improving is fun. During these group rides, I was able to generate more TSS, raise my CTL higher and higher all the while having F-U-N. Hard as heck, shattered afterwards but Fun with a capital F.  I kept going and the training snowballed from consistency, Zwift and the group rides. #4 CTL: Speaking of CTL , I took mine from 22 on 1/1/16 to 113 on 6/23/16 (2 weeks prior to my first A race). This was all made possible from 1, 2, & 3 and of course sweet spot training.  We’ve since podcasted on using the performance manager chart to build a big aerobic engine as well as manage your training load – TSTWKT is truly a next level approach to your training. #5 Winning in the Grocery Store/ Kitchen:  I’ve always eaten well but I knew eating better was key to my performance and the lofty goals I had set. Better nutrition was going to help me lose weight, fuel my workouts and help me recover better. Back in my younger days I used to race at 148 – 154 lbs but over the 10 yrs since my ‘retirement’ the weight had crept up. So I resolved to eat better on January 1st, 2016. I ate more veggies and started cooking more. I also cut sugar completely out of my diet and cut back on beer. The sugar was easy; the beer was tough. But there’s 3-500 empty calories in every beer and going down to a few a week instead of 1-2 every night made a weight loss relatively easy. Oh and I started planning out my meals and cooking more, thus paving the way for what would be a major theme within our coaching philosophy:  which was a relief.  Athletes – I encourage every one of you to get more in tune with your nutrition by going to the grocery store yourself and cooking your own meals. It will be such a phenomenal shift in the way you eat, that you can’t help but get faster. All these dietary changes took me from 168 to 158 lbs by Memorial Weekend and I felt great, setting Strava PR’s because my power to weight ratio was way up. Overall, I lost a little less than 2 lbs per month for 5 months. Not dieting per se, just cleaning things up. Better food choices an eliminating empty calories.  Basically practicing what I’ve always preached as a coach here. My threshold power was up too and my confidence really began to sky rocket. Then during the Tour inspired by Chris Froome, I took my diet and weight loss to the next level: Winning in the Kitchen: under cut my daily caloric requirements by 250-500 calories per day. Basically, I ate a ton of fish, veggies and salad + some carbohydrate the night before hard training rides. In July and August I went from 158 to 150 lbs, super lean and was absolutely crushing it on the bike. I started intervals in August so my power went up even more buoyed by the CTL I built up thru June. Less on the denominator and more on the numerator = significant power to weight improvement. Like back to where I was 10 years ago when I was racing NRC’s at the professional level. I don’t recommend trying losing weight during your season but remember, this was pre-season for me at the time because the cyclocross season was yet to start. To recap, I lost another 8 lbs (ontop of the 10 lbs by Memorial Weekend) and went from 12-14 % body fat to roughly a 5% lean, mean, cyclocross racing machine . 18 lbs total since January – had to buy a new belt! Not surprisingly the cyclocross season went well and I had the season I’ve always wanted to have. Hanging out after the races and swapping war stories. I podiumed in my first 6 race weekends, winning one race and nearly missing out on 2 other ‘w’s’. Wow. New year’s resolution complete. #6 Yoga I had taken yoga classes in years past and remembered how good I felt after the classes and how it helped with proprioception for better bike handling. So I started again and sure enough, it was helping with my recovery (like stretching) and I started handling the cyclocross bike better especially leaning the bike over in the corners. I started with YogaGlo on the iPad at home and then upgraded to studio classes. At first once a week then up to 2-3 times per week, primarily on my off days when I had a recovery day on the bike. Along the way I found my ‘breath’ and when I was doing intervals for ‘cross, I could literally slow down my breathing and ‘relax’ during the interval and in the race. Yoga is like moving meditating for me (just like riding) and the benefits spilled over to my mental toughness during the races. #7 Strength and Conditioning: I enlisted the help of a personal trainer to put me thru the paces in Sept and October. I saw amazing gains in my explosive power which I put to use with the accelerations I needed for cyclocross. It was all about getting the glutes engaged and utilizing this muscle group for power production.  This year (2017) I’ll integrate this work + squats, hip thrusts & plyometrics into my cyclocross off season Feb/Mar and then again July/Aug – earlier than this past year so I can recover and still deliver the power on the bike. What else? Sleep. Oh yes, sleep – the best recovery aid there is. #8 Sleep. Best recovery tool in the business.  Everything else is secondary. In 2015, I got a Fitbit with my daughter for Christmas and what I found most helpful was tracking my sleep hours. 8 hours a night and I’m good, nine and I’m gold. 7 and I feel it and 6 or less and I’m absolute garbage the next day. Since that Fitbit in 2015, I’ve upgrade to using the Whoop which is a 24/7/365 wearable device that records my daily strain, my HRV and sleep to measure my recovery.   Big data type of stuff but the Whoop distills it all down to a daily recovery score: red, yellow, or green that helps you adjust your lifestyle and training load in order to keep recovery (and keep getting faster). Lastly: all the stuff you already know: intervals, motorpacing, training hard, life balance and working on my cyclocross skills with our annual cyclocross camp. Overall I mostly trained 8-12 hour per week with the occasional overload 14 – 16 week before a regeneration block. I did do one 20 hour week over  the Memorial Day long weekend. I made some mistakes along the way because I was self coached but I have the data and experience that I’m going to correct and use to my advantage in 2017. For example: #1 Not raise my CTL so high by Memorial Day (I was 109) – rather a more gradual ascent this winter and spring. And that means less forcing training days and more time snowboarding over the winter. I was pretty cooked from training so hard in June that I didn’t quite have the snap for my A race that I had in May. Patience – it takes time and consistency. As I age I may set a CTL of 100 as the high end of what is good and beneficial to my goal events. #2 Prepare for my A race by doing a training race. Probably the Haute Route – its a great overload and timed perfectly to end 2 weeks before the Crushar. I’ll simply recover and taper into peak form. Coaching is so much more than a training calendar and power files.  Its a relationship with an expert invested in your goals ready to share their experience to help you. Granted a well thought out scientifically designed training calendar and power based training are fundamental but the 9 items I described above are next level.  Its like the home depot commercial, “You can do it, we can help”. It takes time and it was hard but ho. lee. moo. lee. it was worth the effort and every single bit of TSS. And the podiums. Copyright © 2021 FasCat Coaching – all rights reserved. Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike! Frank is the founder and owner of FasCat Coaching in Boulder, CO. Frank and the FasCat Coaches have been talking the talk and walking the walk [FasCat Core Value #7] for over 15 years.  To talk about transforming your cycling and having your best season, you can email frank@fascat.wpengine.com , call 720.406.7444, or fill out a New Athlete Questionnaire to schedule a Coaching Consultation. Comments The post Transform your Cycling with a Next Level Approach appeared first on FasCat.

Welcome to another Q&A session of the FasCat Podcast, where we gather questions from our forum, website, and social media to help you ride faster!  This round Frank and Lacey dive into questions ranging from tips for young cyclists, heart rate behavior during workouts, tapering,  frequency of field testing, data fields to display, long term race goals, Haute Route nutrition, and so much more! Thanks to everyone who contributed questions, and congrats to the lucky winner of the Stages Dash head unit! 52180The one and only “Six Weeks to the Sweet Spot Training Plan” The FasCat community now has access to discounts on Stages products, learn more by clicking on the Stages logo in our latest power based training tip “Top 10 Reasons to Ask Santa for a PowerMeter” Show Notes: Scientific Basis for Pre Competition Tapering Strategies, Mujika & Padilla, Med. Sci. Sports Exerc. 35:1182-1187, 2003 Tapering  Using Zwift to FtFP Strava-Vals The Performance Manager Chart Podcast Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike! Comments The post Ask a FasCat #15 appeared first on FasCat.

The Performance Manager Chart in TrainingPeaks and WKO is one of THE best tools athletes can use for their training and performance.  Coach Frank busts out the pocket protector to explain and describe this impulse-response performance model. Athletes and coaches may use the model to plan training and therefore predict performance! One can literally design more watts into their annual training by using the PMC Chart. It also a dashboard to monitor training stress, training load, acute training stress and the almighty: form – the balance between your training load and short term daily side effects from training. Frank covers everything you need to know about the PMC:  what it is, why you should care about it, and most importantly, how you can use it to take your training and performance to the next level! For the scientific literature reference please see read visit the story behind the development of the PMC Chart here. As always, thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 25% on your next training plan with code 25podcast Copyright © 2021 FasCat Coaching – all rights reserved. Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your PMC Chart, FTP, race data, power based training, or anything related to going faster on the bike! The post The Performance Manager Chart appeared first on FasCat.

It’s December, which means next year is upon us and thoughts are quickly shifting towards the race season. What are you doing to ensure an improvement over last year? What kind of training are you doing? Are you just winging it? There’s a certain combo of art and science to the base building phase of a training calendar, and in Coach Frank’s extensive experience of coaching cyclists he’s come up with a healthy dose of each to help you go faster. What’s the key component? Sweet spot training. 32655The one and only “Six Weeks to the Sweet Spot Training Plan” We’ve talked about sweet spot a lot on the show and it’s weaved into almost everything FasCat does, but this week on the last episode of the year, Coach Frank breaks down how and why you should be incorporating sweet spot training into your plan to build a bigger and better base for 2020. He’ll cover: What is Base Training? Why Sweet Spot is Better than Zone 2 for Base Training Power Based Sweet Spot Metrics – Quantitate the SIZE of your base How many weeks to Sweet Spot? What training plans to do to get your Sweet Spot on What Sweet Spot base Building looks like day-to-day in a training plan And plenty more. Also, for even more sweet spot nerdiness check out our youTube channel and video training tip on Why Sweet Spot training is better than Zone 2. You may also find the Fatigue Dependent Training Plan Design tip a helpful read. As always, thanks to everyone for subscribing and leaving a review on Apple Podcasts, your support this year has been incredible! We’re extremely grateful, and excited about what’s to come in 2021. Now go ride your bike and begin sweet spot training! Copyright © 2021 FasCat Coaching – all rights reserved. Get FasCat Training Tips Delivered Weekly: Subscribe Join our *FREE* Athlete Forum to nerd out with FasCat coaches and athletes about your FTP, race data, power based training, or anything related to going fast on the bike!   The post Build a Big Base with Sweet Spot Training appeared first on FasCat.

 Coach Frank drops some wisdom about what types of training we recommend for the next 22 weeks. Why 22 weeks? Well, that’ how long it is from now until mid-May, where you likely want to be fast, faster, peaking, or crushing your A race. We’ll also touch on: what if you have 25 – 26 weeks, which is the Memorial Day Holiday, traditionally a big event week? Or training for the June 5 Unbound Gravel – formerly the Dirty Kanza.  And accordingly, we know some of you out there are chomping at the bit to start racing in mid March which is in 14 weeks. This is part 2 of our OG “Timing is Everything” Podcast and an amalgamation of previous podcast about what training you should do and when and how much of.  This podcast also address the existential “should you lift weights or not?” and talks about saving your form for later on in the year by way of sharing the Stanford Marshmallow Experiment. This podcast is broken down into 3 parts: ** Your training for the next 22 weeks ** Your training for the next 14 weeks if you are an early season racer ** And your training for the next 26 weeks and beyond if your goals later on in the year. 50726Weights + Base is Your Winning Combo! Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 25% on your next training plan with code 25podcast The post 22 Weeks of Training this Winter appeared first on FasCat.

From the FasCat family to yours, thank you! For tuning in to the podcast, for letting us help you get faster on the bike, we’re grateful to serve you. This week’s show, the FasCat coaches + Jackson share short messages of gratitude for you, the listener! 49244Shop our off-season resistance training plan. It’s a privilege to do what we do as coaches, and despite the uncertainties and madness of 2020, we want to take a moment to remember why we’re doing this and how lucky we are to be in our position. Hope your holiday season is positive and healthy! Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 50% with FAST50 during our Black Friday/Cyber Monday sale The post Thanksgiving Gratitude Podcast from the FasCat Team appeared first on FasCat.

Coach Isaiah comes on the podcast today to explain whether or not you should be doing specificity training year round.  Isaiah defines ‘specificity’ in terms of power output, skills, training on (or up/down) certain terrain, equipment, nutrition and of course duration.  We also break down which specifics apply to what phases of your training such as off season weights, sweet spot base, intervals or in season racing. 48934Shop our off-season resistance training plan. It’s a good time of year to start thinking about the demands your target races will require and how you might train specifically for them. From nutrition to skills and drills, specificity is one thing you can control during the hectic uncertainty of 2020!   Thanks to everyone for tuning in, subscribing and reviewing on Apple Podcasts, and for engaging in our forum! For more things cycling training, visit http://fascat.wpengine.com. Save 25% on your next training plan with code 25podcast   The post Should You Be Doing Specificity Training Year Round? with Coach Isaiah appeared first on FasCat.