FasCat Cycling Training Tips Podcast

Now that you’ve been building a big base, summer is here, and you’re wanting to “sharpen the sword”, we’ve designed a brand new addition to the Sweet Spot training plan fleet: Sweet Spot Polarized. This style of training is developed to perfectly balance sweet spot and VO2 work to make you go even faster using a “fresher is faster” dependent training plan design. So on the pod today Coach Frank breaks down the philosophy and plan in detail, what to expect and how to get it done. For more info on it, check out https://fascat.wpengine.com/training-plans/sweet-spot-part-4-polarized/ 41798More Bang for your Training Buck Show Notes: Next week we’re doing another episode of Ask FasCat! Submit your questions through the forum @ forum.fascat.wpengine.com or help@fascat.wpengine.com. TSS Training for Cyclists How to Perform VO2max Intervals Tabatas 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 Sweet Spot Polarized Training appeared first on FasCat.

Strava Racing: Using the technology of Strava routes and segments + their live segments feature you can create and simulate race courses.  And best of all, use the segment’s leaderboard for the ‘race results’. Coach Frank and Jackson share the scoop with the FasCat Nation so you can make the most out of the summer! Be sure to check out FasCat’s very own Strava Racing Challenge here: https://fascat.wpengine.com/tips/strava-segment-challenge/ And of course continue the conversation in our active forum @ http://forum.fascat.wpengine.com Thanks to everyone for reviewing the show on Apple Podcasts and subscribing wherever you get your pods! Consider sharing the show with a friend or teammate to help them get faster. Save 25% on your next training plan with code 25podcast The post Strava Racing Using Routes and Created Segments appeared first on FasCat.

It’s our 2 year anniversary! Hard to believe, but we’ve officially been podcasting for over 2 years. Almost 100 episodes, equaling around 100 hours of audio content to make you a faster cyclist! So today we celebrate by looking back on some of our favorite episodes, the themes that have emerged, and what to look forward to in the next phase of the FasCat Podcast! We also discuss the exciting new FasCat Strava Segment Challenge, Phil Gaimon’s insane Everesting world record, and much more. We want to give a huge shoutout to the entire FasCat community, from the podcast listeners to the forum users, for joining us in this journey and for giving us the inspiration for many of our episodes and content, and for supporting our work! We’re honored to serve your cycling goals, and will stay committed to that goal. 40668More Bang for your Training Buck Episodes mentioned: Winning in the Kitchen, ep. 2 The Origins of FTFP Sweet Spot Invention Gravel Training Timing is Everything Ask FasCat #1 Strava Segments/Strava-Vals Also be sure to check out the brand new FasCat Strava Segment Challenge! We’re hiring a Community Manager! Want to contribute to the mission of FasCat Coaching and work from home? Check out our job posting here: https://fascat.wpengine.com/tips/careers-community-manager/ 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 The 2 Year Anniversary Episode! appeared first on FasCat.

One key question we ask ourselves as coaches at FasCat, is if the athlete is responding to the training we have prescribed. Aka, are they getting faster? Our favorite “experiment” to answer this question is a good old fashioned 20 minute power based field test, which is free and can be conducted anywhere and anytime appropriate. Reality Cycling In a former life and career, I conducted hundreds of experiments as a research scientist in biotechnology and academic medical research laboratories designed to answer specific questions about the research projects I was working on. Spinal cord research, cancer, and novel cancer cures to name a few.  At FasCat, we still perform “experiments” designed to evaluate our athletes’ current physiology as it relates to their cycling performance.  Still to this day the most practical, most relevant test of all is a 20 minute power based field test. With the exception of the gold standard, 40k time trial. 1463Increase your FTP with our Hill Climb Intervals Training Plan. In the past we have conducted MLSS tests in an exercise physiology lab, but the reality is that cyclists need to test two to three times per year which is cost prohibitive and not practical for many athletes.  Plus indoor power tends to be slightly less that outdoor power.  A properly conducted field test cuts to the core of cycling performance and gives a great physiological assessment of the athlete (1), making it an indispensable tool for our coaches or the self coached athlete. How Do I Conduct a Field Test? In essence, a 20 minute power based field test is riding as fast as hard as you can for exactly 20 minutes.  Just like a 20 minute time trial. Record your average power output and use that number as a benchmark and to determine your wattage based zones*.  When available we’ll recommend a steady grade hill free of stop signs, descents and any section of road that requires the athlete to stop pedalling.  Ideally a 2-3% steady grade hill like this Strava segment.  Steeper climbs tend to bog athletes’ cadence down which skews the test results.  Conversely, some athletes make greater power uphill than they can on the flats. Whichever you choose, it is absolutely imperative that you ensure your test is repeatable, accurate and reliable. Apples – apples. Here’s how: For the road cyclist and mountain biker an all out effort similar to your time trial pace of 20 minutes elicits a physiological response that has been found to be “the single greatest determinant of cycling performance in mass start cycling events” (1).  We have experimented with 60 minute Field Tests and honestly not that many athletes can sustain that sort of mental effort for the full 60 minutes.  If they can its a mental match we don’t want to burn.  On the other hand if we know the athlete can do a 60 minute field test once a year, it is the coaches discretion to prescribe one.   It is especially beneficial to compare 60 minute field test data to ~ 60 minute 40k time trial data. When choosing the roads for your field test let the terrain you have available dictate the specifics of your test (working within the 20 min range). After all, going for it from the bottom of a climb all the way to the top is more stimulating than working off your stopwatch. It may even be specific to your target event(s). For instance, a climber targeting a race with a decisive climb will want to specifically perform their test on a climb similar to the one found in the race. Heck, if you live nearby the race course, test on the race course! Conversely you may not even see a climb longer than one or two minutes where you live. That’s cool; then find a stretch of road to measure how far you can ride in 20 minutes. If this is the case, pay special attention to the wind and humidity which will affect your aerodynamics and thus time. As long as you come back to the very same piece of road and start from the very same spot, under the same test conditions, your test will be repeatable. *We take the average 20 minute power and subtract 5 – 10% to arrive at an athlete’s 60 minute “Functional Threshold Power” or FTP. As a generally rule of thumb we use 5% for slow twitch aerobic athletes and 10% for athletes that have a well developed anaerobic system.  We’ll subtract 7.5% if we don’t know about the athlete’s anaerobic capacity. Repeatability Whatever you have nearby, find a stretch of road free of stops signs, intersections and corners — anything that would slow you down. In essence: go as hard as you can! Don’t hold back one bit, go for it! Now here’s the catch: remember everything about this test and duplicate it for your next test. Items to keep the same (& ensure repeatability) include: Your powermeter! Calibrated of course. Different powermeters unfortunately produce different results Your bike: weight (including water bottles), body position, tires, tire pressure. Your kit: jersey, shorts, helmet – – essentially you want to have the same aerodynamic characteristics from test to test. Wind and weather conditions: test on a windless day under the same humidity – air density affects aerodynamics too! Temperature: avoid testing between extreme temperature differences. Come into the test rested, properly fueled, well hydrated with tons of motivation (you gotta go full gas!) Perform the exact same warm up before each field test. In a nutshell keep everything the same except for your fitness – that is the variable you are testing for. Being able to compare tests and controlling for all other variables except your physiology or fitness allows you and your coach to interpret the efficacy of your training. These details may seem picky but are necessary to draw accurate comparisons. Your results: Test at the beginning of your training and then again after 8-12 weeks to measure your improvement. If your power goes up, guess what? Your training is working, keep going.  If your power goes down or stays the same, guess what? Your training is not working and you need to change what you are doing.  Its as simple as that. All of our Six Week $49 Training Plans culminate with a field test so you can measure how much faster you’ve become! Test not once, but twice, or more If you have a new powermeter or are beginning a training program, perform a “baseline” field test for two reasons: • To determine your wattage based training zones • To establish a benchmark to measure future improvement For a good test ‘performance’, approach the day with a minimum of 24 hours rest and go absolutely as hard as you can during the test.  If you don’t, the results will be inconclusive.  Record the average power and continue with your next training cycle. Come back to the very same field test in 6-8 weeks under the same rested conditions and go for it again. By comparing the two average power outputs,  you will be able to draw useful conclusions about your training. i.e. is it working? Test periodically throughout the year (we recommend no more than 3 times*) and carefully record your results in your training log. This will paint a big picture that is extremely useful when plotting out your next move and planning your next winning season. Regular testing is THE BEST way to track performance and we do not recommend using mean maximal, mFTP or power profile charts that cull non “as hard as you can go” power outputs. By performing 20 minute tests, you’ll also be able to compare this data with race data.  For example, time trials where you went as hard as you could for 20 minutes or breakaways and long climbs. Summary • Go as hard as you can for the full 20 minutes • Upload your data and analyze the average power output • Make sure the test is 100% repeatable to eliminate all variables except your average power output improvement • For indoor 20 minutes tests, see our indoor cycling 20 minute tip Finally, testing yourself is a great start, but remember the ultimate measure of performance is performance itself. So get out there in a race, go hard, and duke it out!  For further reading, please read the “Determining Threshold Power” training tip on VeloNews. Reference E.F. Coyle, A.R. Coggan, M.K. Hopper and T.J. Walters, “Determinants of endurance in well-trained cyclists.” J Appl. Physiol 64:2622-2630, 1988 Copyright © 2020 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! Comments The post A 20 Minute Power-Based Field Test appeared first on FasCat.

 We don’t always have to perform an FTP field test in order to measure our performance. We you may use normalized power during hard effort 20-60 minutes in length, or similar durations during group rides or races to track your performance and FTP over time using real world examples. This is a hot topic so we’d love to field your questions at forum.FasCatCoaching.com  14440Interested in a FasCat training plan? Use code 25podcast at checkout to save 25% on your first plan!   – Join the discussion on the FasCat Forum –   Thanks for listening! Find the FasCat podcast on Apple Podcasts, Spotify, and Stitcher. Follow us on social: Facebook, Instagram, Twitter, and YouTube. Intro music: David Cutter Music. The post How to Measure FTP Improvement with Normalized Power appeared first on FasCat.

One of the most popular topics we talk about on the podcast is nutrition, and specifically our philosophy of “Winning in the Kitchen”. We’ve podcasted about breakfast, dinner, on the bike nutrition, winning in the grocery store, weight loss, and now we bring you a conversation about SNACKS! 40045More Training For Your Limited Time Snacks are a challenging aspect of nutrition for many people, athletes included. So we try and simplify it and help you make better choices and build better habits by crafting snacks in a healthy and sustainable way to keep your nutrition game strong! Previous Winning in the Kitchen podcasts/videos worth checking out: Winning in the Kitchen Weight Loss for Cyclists Breakfast Winning in the Kitchen 30 Day Challenge Go Fast Food Choices Winning in the Grocery Store | Nutrition for Cyclists 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: Snacks appeared first on FasCat.

This week, we discuss how Strava live segments can “hack” your interval performance by increasing motivation, positive reinforcement, and therefore your power output. A Strava-Val is going as hard as you can like an interval but using the live Strava segment for motivation. Knowing in real time if you are ahead or behind your PR is good for 10-20 more watts of motivation. Kind of like a group ride of one. You can do VO2 Max intervals, anaerobic intervals, climbing intervals, breakaway intervals, time trial intervals and of course sweet spot intervals with this style of training.  The choices are endless and at this time of the year, mid-summer, variety is the spice of life and being motivated to go hard is more than half the battle to staying sharp. 21766Follow the plan that Phil uses to get KOMs across the globe. Here’s how to perform a Strava-Val: #1: Create a Strava account The basic is free and the premium (“Summit’ for $8/month) gets you live segments.  The live segment feature is highly effective for turning yourself inside out during your effort to get your PR. Therefore as a coach, since I like when athletes turn themselves inside out, I like the strava live segment feature a lot   The key feature that I’m talking about is knowing how many seconds you are ahead or behind of getting your PR or that KOM of the segment you are using for an interval. #2 Choose and Star your Segment in Strava Remember the duration of the segment you choose forces specific physiological adaptations: 20 – 60 second segment(s) train your anaerobic ‘glycolytic’ pathway 3 – 6 minute segment(s) train your VO2 Max 8 – 60 minute segment trains your threshold power (TT & Climbing) Choose 20 – 60 second segments if you are a criterium, flat road racer or cyclocross racer Choose 3 – 6 minute segments if you want to raise your FTP and compete in hill road races with 3 – 6 minute climbs Choose 8 – 60 minute segments if you want to climb faster, time trial better or work on your threshold power. Choose 1 – 3 hour segments for gravel or marathon mtb racing Or choose any segment that motivates you! #3 design your workout We recommend Strava-Vals at the point in the season when we think you do not need to do 2 sets of 3 x 3 minutes on 3 minutes off with a 6 minute set break between 265 – 305 watts.  All you need to do is sharpen the sword with 2 or 3 really REALLY hard similar length efforts. Thus – find your segment and plan to go as hard as you can on it two or three times. Really hard – harder than normal intervals hard because a) you are only doing 2 – 3 and b) because Strava , haha. Warm up well in Zone 2 while riding over to your segment and go for it.  After 2 or three of these your ‘interval’ workout is down and you can cruise back home. You can also mix multiple types of energy system efforts based on different segments within each workout to mix it up and replicate race specific efforts…the options are unlimited! Group Ride Strava-Vals for extra credit: I don’t recommend the live segment feature during the effort because you are riding in a group and want to be as safe as possible. Plus if its cyclocross or mountain bike training there may be some technical riding where you want to keep your eyes on the trail! Still, going for that PR and ‘winning your group ride’ is the extra motivation that makes the group ride all the more better. Try it out the next time you want to get that extra 1-2% out of your next interval session! For more podcasts and training tips, visit fascat.wpengine.com/tips! The post Using Strava Live Segments to Perform “Strava-Vals” appeared first on FasCat.

This week we sit down with Jim Miller, USA Cycling’s Chief of Sports Performance and coach to many of USA’s greats such as Tejay van Garderen, Kate Courtney, Kristin Armstrong, and Lawson Craddock to name a few. Jim is the ultimate “coaches coach” and has been coaching elite level cycling for nearly 2 decades, and his work has developed amazing athletes and superstar performances, including world championships and Olympic medals. 39934More Training For Your Limited Time Frank and Jim discuss everything from his coaching philosophy, athletes’ least favorite workout, float tanks, embracing failure, and the approach going into Tokyo 2021. Past Training Tips referenced in the podcast: Whoop Recovery Float Tanks VO2 Intervals: 5 on 5 off (Hickson Holloszy paper) MotorPacing 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 Coaching USA’s Elite and Embracing Failure with Jim Miller appeared first on FasCat.

This week Frank talks about the 3 ways he advises athletes to use Zwift as a Training Tool. They include: #1 Using Alpe Du Zwift #2 ERG Mode # 3 Group Rides and Races Save 25% on your next training plan with code 25podcast 39836More Training For Your Limited Time What if you had a one hour climb out your backyard to train on? Well now you do with Zwift’s Alpe D Zwift. We’ll talk about using the Alpe du Zwift as a training tool – not necessarily playing the game and racing… but as a training tool to help you follow your training plan and workout better.  Bringing some enhancements to FTFP’ing. The Alpe is a great way to use terrain to help you make better watts.    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. The post Zwift as a Training Tool appeared first on FasCat.

We are honored to talk about sweet spot training with Dr. Andy Coggan, Ph.D on this podcast.  Dr. Coggan is an Associate Professor of Kinesiology at Indiana University’s School of Health and Human Sciences.  IU has a doctoral program in Kinesiology so if there’s a young cyclist out there that wants to study how to get faster, IU’s Department of Kinesiology could be the place for you. 39701More Training For Your Limited Time Andy and Frank go way back to the early days of USA Cycling Coaches Education Program primarily from the power based training seminars and clinics.  In 2004 Andy presented at the Coaches Summit at USA Cycling’s headquarter’s in Colorado Springs, CO and introduced a power based impulse – response performance model. The term sweet spot training was born a few months later from a group of coaches working to validate the model which would later become the Performance Manager Chart in TrainingPeaks and WKO. Andy is also the co-author of “Training and Racing with a Powermeter” along with Hunter Allen. Of course we reference the sweet spot graph, address the arbitrary units from the y-axis and the expected physiological adaptations from training in Zones 1 – 7. We also reference two important OG exercise physiology studies here: Effect of training on enzyme activity and fiber composition of human skeletal muscle Gollnick PD, Armstrong RB, Saltin B, Saubert CW 4th, Sembrowich WL, Shepherd RE. J Appl Physiol. 1973 Jan;34(1):107-11. Linear increase in aerobic power induced by a strenuous program of endurance exercise. Hickson RC, Bomze HA, Holloszy JO. J Appl Physiol Respir Environ Exerc Physiol. 1977 Mar;42(3):372-6. You can read about and listen to the story behind the performance manager chart, TSTWKT,  here. 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 Sweet Spot Training with Dr. Andy Coggan, Ph.D appeared first on FasCat.