FasCat Cycling Training Tips Podcast

The three musketeers of FasCat training plan and coaching design, Frank Overton, Jake Rytlewski, and Isaiah Newkirk stop by the studio to discuss an ever-important topic: When to Hire a Coach or Follow a Training Plan? This question is extremely individualized and complex, so the three coaches break it down and talk about the reasoning behind both so you can be better equipped to decide what’s best for you. As 2020 looms, it’s time to start really planning out the details of the season and how you’re going to approach those goals. We hope this helps you FtFP even better next season! For more on our training plans and coaching, visit http://fascat.wpengine.com and ask away in our exclusive forum at http://forum.fascat.wpengine.com. 31972Complete Fall / Winter Training Plan: Weights + Sweet Spot Base 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 When to Hire a Coach or Follow a Training Plan w/ Coaches Frank, Jake, and Isaiah appeared first on FasCat.

This week we dive into the background of “FTFP”, or Follow the F@#%&^* Plan! Following the well designed training plan is paramount to success as a cyclist, and there’s many layers that go into it. Coach Frank and Jackson discuss the key components to making training efficient and effective, and the 8 habits of successful cyclists. 19803Start building fitness and increasing FTP with our best-selling Sweet Spot plan. Remember to use code 25podcast at checkout to save 25% off your next plan…and don’t procrastinate! If you’d like more help #FtFP’ing consider our Coaching Subscription or hire a FasCat Coach! 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 FTFP and Developing Good Training Habits appeared first on FasCat.

As the offseason for most cyclists (sorry, ‘crossers) and fall approaches, it’s time to look back and reflect on your season to see what worked and what didn’t, take stock of your nutrition and training strategies, and use that data to make 2020 even better. This week on the podcast we discuss 4 key areas of this review: Your Training: Volume, CTL, Intervals & Power Output Your Nutrition / Winning in the Kitchen – Weight Loss Skills – makes a huge difference! 4 Training Ideas to Get Faster for 2020 Other podcasts mentioned that are relevant to this episode: Winning in the Kitchen: https://fascat.wpengine.com/tips/winning-in-the-kitchen/ Strength Training: https://fascat.wpengine.com/tips/weight-lifting-for-cycling/ Weight Loss for Cyclists: https://fascat.wpengine.com/tips/weight-loss-for-cyclists/ We are also hosting a podcast appreciation ride this Sunday, September 8th at 9am, leaving from 3107 Bluff St in Boulder. We’ll have pastries and coffee, and will do a chill spin up to Jamestown. Hope to see you there! 23721Are you interested in adding structure and FOCUS to your off-season? Our best-selling 32-week off-season plan is your ticket to ride. For more conversation, don’t forget to check out our forum at forum.fascat.wpengine.com and fascat.wpengine.com for more training tips. Enjoy the offseason!   The post Reviewing Your Season to Be Faster Next Year appeared first on FasCat.

This Fall, for those of you with big goals and aspirations, NOW is the time to get on a plan and start training.  Right now cyclists have a huge opportunity to begin their off season training to take their performance to the next level in 2021. Here is our description of ON (off) season training for cyclists because there is no off season for better results next year. As coaches, we look forward to the offseason because it is a time when we can work on athletes’ weaknesses without having to worry about their performance in upcoming races.   As a result, we can start with the basics and methodically take athletes thru a 4-6 month offseason training program that elevates their performance.  There’s a saying “the off season is where you can make the greatest gains” and we couldn’t agree more. 2190Purchase this best-selling 32-week off-season training plan today! The goal of our offseason training program is to increase the athlete’s power at threshold and race-specific power outputs.  Our offseason training program is divided into 5 phases that as a whole are much greater than the sum of the parts.  To measure improvement we test at the end of the resistance training phase, end of the sweet spot build and right before the first race with expectations of a 3-20% increase in power at threshold.  Thereafter we monitor race data to track improvements in FTP and power. The 5 Annual Training Plan Phases are: Annual Training Program (ATP) (planning) Fall Foundation, Aerobic Endurance & Muscle Tension Intervals. Resistance Training: 10 Week, 4 Phase, Cycling Specific. Sweet Spot Part 1, 2, and 3: building a “Hemi-Powered Aerobic Engine”. Race Specific Intervals. For more information about the COMPLETE FasCat Off-Season Program, please read the descriptions below. 1. Annual Training Program (ATP) The image below is an example of an Annual Training Plan in TrainingPeaks that we develop for our athletes.  This is the 10,000-foot view that outlines goals and when the 4 training phases will occur. We use this overview to identify timeframes for performance testing, and to work backwards from “A” races. A common coach question is ‘when do you want to be your fastest?” When is your “A race”.  These answers help determine when to begin the on season training, when to build base, and when to switch from base to race. We call this a worksheet because it is a work in progress, its fluid and may be changed. Goal setting is a process, often times an athlete’s race program is ironed out by late February here in Colorado.  2021 may be much different.  Earlier for warmer weather states such as California, Texas, & Arizona.  We use the ATP to stay focused as the coach & athlete designing training programs in 4-week blocks. 2. Fall Foundation, Aerobic Endurance The Fall time frame is an opportunity to work on one’s weaknesses and carry a level of fitness into the winter months.  It may be a time to start losing weight, ride a fixed gear or get in some big rides before the winter forces many of us indoors.  For some athletes cyclocross racing may be used for training.   We also use this time for muscle endurance work in the form of Muscle Tension Intervals aka MTi’s.  It is VERY IMPORTANT to note that this is a time where our coaches are creative with training and flexibility is key.  Compared to the Spring, training is relaxed and low key.  Our coaches tend to stay away from intervals and instead encourage fun group rides, riding from the bottom to top of various climbs, “Strava Hunting”, and so forth.  If the athlete is a ‘roadie’ he or she may be encouraged to mountain bike or to dabble in cyclocross racing.  If an athlete’s climate dictates short rides over the winter, we will use the Fall as a time to ‘get fit’ so as to carry a significant amount of adaptations into the winter months.   For those familiar with TSTWKT we will raise the athlete’s Chronic Training Load (CTL), prescribe a regeneration block and test at the end of the block to set an off season power at threshold (FTP) benchmark. (Purchase the 3 week $29 Training Plan HERE) For our athletes that are severely affected by daylight savings (Sunday November 1st, 2015) we will often schedule the Fall Foundation to end just prior to daylight savings so that the next block of training (Resistance Training) occurs in the gym where daylight is not a factor. 3. Resistance Training, 10 weeks & 4 Phases: Cycling Specific Adaptation > Hypertrophy > Strength > Power with the last two phases coupled to on the bike neuromuscular work.  Anyone can lift weights but remember that our 10-week cycling specific resistance program is speed specific and therefore effective for improving power output on the bike.  We also use this time to work on muscle imbalances, core strength and flexibility. (Buy our 6 week Training Plan HERE) We work with our athletes to time the resistance training program to overlap with the worst weather riding months.  It’s important to remember that resistance training is not for everyone and we interview our athletes carefully before recommending the training. If you want fight age related decline in performance (the O.L.D.s) lift weights. You’ll also improve your sprint, climbing, ability to attack & counterattack – to be explosive, then our resistance training program is the place to start. 4. Advanced Aerobic Endurance: “Base”: building a “Hemi-Powered Aerobic Engine” We take the traditional ‘piles of miles’ and use power based training & metrics to help you make the most out of your time to train.  After all, who’s got 12  hours or more a week to train like the pro’s?  Our training plan design follows a fatigue dependent model starting with Sweet Spot methodologies to raise CTL (Chronic Training Load).  Ramp rates are specific to how much time the athletes has to dedicate to training each week.  We spend a significant amount of time determining the athlete’s work & family schedules to create a balanced and productive training plan. (View our 6 week Sweet Spot Part 1 Training Plan HERE) (After completing our 6 week Sweet Spot Part 1 plan, move on to Sweet Spot Part 2: Training Plan) (When you complete Sweet Spot Part 2, buy the Sweet Spot Part 3 Training Plan HERE) During the work week, Monday thru Fridays (for those of us with traditional 9 to 5 careers) we focus on shorter, highly focused advanced aerobic endurance workouts: sweet spot and tempo steady state and variable power all suitable to be completed outdoors or indoors or Zwift.  On the weekends, athletes do their longer rides whether those are in small groups or solo by TSS or AmEX rides.  During the “Base” Phase we use every creative trick in the book to plan out the best custom training program for each athlete we work with.  We track the size of the athlete’s base with the performance manager chart in TrainingPeaks – one’s Chronic Training Load or CTL. The bigger the base an athlete can build the faster and more powerful they will be.  Building a big base takes time and that’s why we are talking about it in August.  How much time? Approximately 18 weeks or 4 1/2 months.   Athlete’s could build less base but they will be less fast.  Those that carve out the time including the time to lift beforehand are the ones that reach their potential.  The athletes that shortcut their ‘base’ are the ones that miss the opportunity to perform with a hemi-powered aerobic engine. 5. Pre-Season Interval Work to Increase Race Specific Power Output This is the final phase of the off season where we dot the “i”s and cross the “t”s.   By this time frame we have identified what kind of races and events the athlete will compete in and we prescribe intervals to increase their ability to make power for the durations specific to performing well in those events. Aka race winning power output.  We employ a race specific interval training program to take athletes to their next level.  For those with powermeters, these are the workouts we’ll monitor closely to measure improvement and stay on top of fatigue. (During the pre-season, you’ll be ready to move on to our 6 week $49 Interval Plan HERE) As an example, for athletes whose goals involve criteriums we’ll work heavily on their anaerobic power outputs.  For time trialists, we’ll concentrate on threshold intervals down in the athlete’s aerodynamic position on the time trial bike.  Lastly, this is the phase where we’ll prescribe a field test or have athletes come into the lab to determine their maximal lactate steady state (MLSS).  In our experience we are used to seeing improvements in power at threshold anywhere between 3 and 20%. When the off season is all said and done, athletes begin the cycling season with an increased FTP (Functional Threshold Power) and an increased ability to produce power specific to their goals.  Additionally, athlete’s are more confident and optimistic about the season and are likely to enjoy the sport more. 2190Ready to get started? Purchase our complete 32-week off-season training program today!   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! Show Notes: Post Season Break Review Your Season to Set Goals for Next Year Master’s CTL Podcast Weight Lifting for Cycling Switch from Base to Race Race Specific Intervals Wattbike https://wattbike.com/us?utm_source=podcast&utm_medium=paid&utm_campaign=FasCat&utm_con- tent=01_september_2020 Comments The post Off Season Training for Cyclists appeared first on FasCat.

Perhaps #crossiscoming. Perhaps #crossisnotcoming. Regardless, we are going to have some fun with this one. We’ve created a 6 week Strava CX challenge to keep you motivated, inspired and ready to race just in case it’s necessary. Here’s the deal: each week builds off the previous with the goal of making you smoother, more efficient and ultimately faster. Follow the directions below and add this to your training plan or talk with your coach on how to incorporate this into your current plan. Feel free to ask us any questions and let us know how it’s going in the FasCat Forum! Good luck and have fun! Week 1: Set Up Your Practice Cyclocross Course Warm up in zone 2 by riding over to your local cyclocross practice area (course, park, school, etc.) and lay out a ~ 5 minute cyclocross practice lap. Features to include, if possible, are: A bazillion corners Mixed terrain: grass, dirt, pavement, sand pit, singletrack, ditches, gullys, stairs, logs, retaining walls, etc. The course you design needs to be one that is easily replicable for the next 4 weeks because you are going to repeat this course each week to gauge your improvement. Use this day to re-familiarize yourself with getting ‘crossy: bike handling, getting on and off the bike, accelerating, tire pressure, etc. Week 2: 5 Lap Strava Segment CX Set Up Head back over to the CX course you designed last week to set up your Strava segment. Make sure you have an adequate warm up. Ride 5 laps for time at about 90-95% CX race pace. Make it fast, yet fun. Afterwards upload to Strava. Create the 5 lap (not 1) strava segment per this training tip, podcast & video. This ride will establish the ~ 25 minute segment so that you have a time to race against using live segments next week Star this segment and sync your Strava account to your bike computer to use the live segment next week. 45609 Cyclocross Strava Race and Skills Plan Week 3: Strava CX Race 3rd week progression: Warm up in zone 2 by riding over to your cx course and this week you are going to race your 5 lap strava segment for your best time. This should be a cyclocross time trial. Use Strava’s live segment feature to verify you are ahead of your 90-95% pace from last week – but this week let it all hang out:  GO FULL GAS, as fast as you can at your CX race pace for roughly 25 minutes! Afterwards upload to Strava and this should be your PR/KOM ! Week 4: Heart Rate Ceiling of 150bpm By now you’ve got your “Svenness” and have every nook and cranny of your course dialed Today you are going to work on riding faster by being smoother. To force you to slow down and ride smoother we are putting a governor on your engine! That’s right: You may not exceed a heart rate of 150 bpm for these 5 laps. It will feel slower and probably be slower on Strava, but the point is to carry more of your momentum and speed out of the corners. This prevents you from riding like a bull in a china shop and bashing your way around the course by brute force. Carve those turns and carry your speed and we’ll go back next Wednesday with the very same 150 bpm criteria to measure your 5 lap Strava segment improvement not in watts, but in smoooooothness 10 second penalty for each time your heart rate exceeds 150 bpm! Week 5: Ride at 150bpm MAX – try to beat last week’s time Try to beat last week’s Strava segment time, but you must ride at a heart rate of no greater than 150 bpm. Remember: smoother is faster ! The key to riding your segment faster is by cornering smoothly, dismounting and remounting smoothly and handling your bike smoothly. Week 6: Strava CX Race! Week 6: Finale – put all your cornering skills and watts together and absolutely annihilate your Strava PR/KOM from week 3. Use Strava’s live segment features to check if you are ahead or behind your segment PR as motivation and as a carrot to dig that much deeper.  Upload your ride data to the strava segment leaderboard and voila – there’s your race result! Bonus: If at any point along these six weeks you want to share your cyclocross course with your friends, teammates, community: simply share the link to the strava segment and let the leaderboard take care of the heckling, podiums and results 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! The post #secrettraining: How to have a Cyclocross Race Season appeared first on FasCat.

Ever struggle to get yourself out the door and on the bike? Ever feel burnt out?  Want to find even more motivation and ensure you #FtFP on a regular basis? Well you have come to the right place! Here are our top five tips that will help you do just that: (Tips 1-2 come from our Dietitian and Community Manager, Lacey. Tips 2-6 are from Coach Jake) 1. Train in the Mornings!  Do we sound like a broken record yet? We preach this all the time because it is our #1 tip for nailing your workouts. You might even remember it from our Seven Habits of Highly Successful Masters Athletes training tip! Why do we recommend  this? Becasue training in the morning means you #FtFP before anything can get in your way. Whether that be a family emergency, work obligations or the fun afternoon showers we get here in Colorado. Training in the mornings is also a great way to increase your energy and mood so that the rest of your day is productive and pleasant. Many athletes get grumpy when they can’t ride their bikes or have to wait to ride… and who wants to be a grumpy pants all day?! 46075Champions are made in the Off Season: Lift Weights and Build a Big Base 2. Plan For Success  The night before: Lay out all of your clothes, plan your route, upload it to your wahoo/garmin if you need, mount your computer on your bike, make sure your bike lights, powermeter and computer are charged, air up your tires, fill up your bottles, grab your GU gels, prep your post ride meal, and any other little things that will save you time in the morning. That way when you wake up, you know all you have to do is put on your clothes and head out. You know you are already 3. Change things up Do a different route! Some riders get stuck in a funk and ride the same routes day in and day out. Use the Strava route builder to plan out a new route. If you don’t have time to do that, ride your usual route backwards or look at a map and find new roads to ride on. Really you are only limited by your own imagination! 4. Do Stravals or Bottom to Top Intervals You can still #FtFP by trying to accommodate these type of efforts, plus they add some fun and friendly competition to your ride!  Be sure to find segments that match the time of your intervals, then just focus on finishing the segment as opposed to a time. Same goes with a climb. Just go from bottom to top. 5. Go off the beaten path Do some off-road riding! You can do mountain biking, gravel riding or etc. Don’t just do all the same type of riding if you can help it. When you are on the MTB, you go off of heart rate and/or perceived exertion as opposed to staring at your power data the entire time, which can help change things up. 6. Ride with Friends While we aren’t advocating for group rides right now, they can be a great way to get you excited to go ride. MTB rides are typically easy to socially distance on… But if you don’t feel that you can practice social distancing or are wanting to stay as safe as you can, plan a group ride on zwift or even set up a Strava route for all of your friends to go out and complete. Heck, make it a time trial if you like! Again, you are only limited by your imagination. Here is a podcast for how to fit group rides in when you are following one of our training plans! We hope these tips help you find that little bit of extra motivation that you need. If there are some other tips you have, feel free to drop them in the comments below!   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! Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future! The post Motivational Tips to Help You to Follow the Plan appeared first on FasCat.

Welcome to another periodized Q&A session of the FasCat Podcast, where we field listener questions from our forum, website, and social media to help you get even faster on the bike. This go around we touch on a range of topics, including how best to prepare for a race, interval specificity, gas station bonking, ‘cross training, and more. Here are the links we mentioned in the Podcast: 20 Minute Power Based Field Test Phil Gaimon’s Advice to New & Experienced Cyclists  FasCat’s Coaching Philosophy Seven Habits of Highly Successful Master Cyclists Supplemental Oxygen Reference where the BigCat was a research subject: Randall L Wilber, Paige L Holm, David M Morris, George M Dallam, Andrew W Subudhi, Dennis M Murray, Samuel D Callan, “Effect of FIO2 on oxidative stress during interval training at moderate altitude” Med Sci Sports Exerc . 2004 Nov; 36(11):1888-94. Conclusion: Supplemental oxygen used in conjunction with high-intensity interval training at altitude (“live high + train low via supplemental O2” (LH + TLO2)) results in a significant improvement in exercise performance without inducing additional free radical oxidative stress as reflected in hematological and urinary biomarkers. If you want to get a question answered in the next one, be sure to sign up for our forum over at forum.fascat.wpengine.com to hop in the conversation. Thanks to everyone who contributed! As we mentioned at the beginning of the episode, we are deeply saddened and shocked at the passing of our friend and two time podcast guest, SBTGRVL founder and great human, Mark Satkiewicz. The cycling community lost a truly generous and passionate member and our thoughts are with his family. If you want to support, the Steamboat Springs Winter Sports Club has set up a Mark Satkiewicz Memorial Fund to support young athletes. Learn more: https://www.sswsc.org/support/donate-now 45926More Bang for your Training Buck 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 Ask FasCat #11 — Race Prep, New to Cycling, Gas Station Bonking appeared first on FasCat.

Ever since we began talking about Winning in the Kitchen two years ago you all have been asking for us to create a cookbook and we thought that was a great idea.  But since adding Lacey Rivette, a Registered Dietitian, to the FasCat team we began to brainstorm and realized we could come up with something even better.  Enter FasCat Meal Plans! These plans are uniquely designed by Lacey to give guidance to even the most unexperienced of cooks so that they can start eating better and riding faster! How is FasCat’s Intro Winning in the Kitchen meal plan different than others? Unlike most meal plans, FasCats meal plans are delivered directly into your TrainingPeaks Account so that you get email notifications each monday about what you need to eat or meal prep. You also get PDF’s of your meal prep guide, recipes and grocery list to print out to keep with you when you don’t have access to your phone or computer. Whats even better is that the meal plans match your training plans, providing more food on days when the training load is heavier (Tuesdays, Wednesday’s & the weekends). Plus are even tips included for how to eat while on the bike to ensure you feel your best and are able to #FtFP. You won’t find anything like it anywhere else! What if I am plant-based or have special dietary restrictions? No worries! All of the meals in our plan are dairy free, gluten-free (when you purchase indicated GF items) and include directions to make all of the meals plant-based. If you have other dietary restrictions, shoot Lacey a question in our nutrition forum or consider signing up for one-on-one nutrition coaching with her. 45301Win in the Kitchen to Ride Faster Meal Plan How are the meal plans structured? During weeks 1-3 of the plan you will be introduced to 3-4 new recipes. You will make these for all your meals that week so that you can gain confidence in cooking from scratch, learning your portion sizes and decreasing the amount of time it takes you to prepare the meals. Lacey is a big advocate for making nutrition simple and sustainable, which is why you will find 1-2 “flex meals” (not cheat days) on the weekend to allow you to enjoy food with your family and friends or to satisfy that craving you built up from #FtFP’ing your training all week! In week 4, we begin to encourage you to adjust the recipes based on your preferences and really start testing your own meal planning and cooking skills based upon what you have learned. Don’t worry though, we still provide you with a suggested meal plan in case you still need a little guidance. What is Meal Prep Monday? Throughout the plan, you will have specific days (mainly Monday/Sunday) that you meal prep your staple foods like rice, chicken and tofu, which allow you to prepare the majority of your meals in less than 10 minutes. This is KEY to winning in the kitchen, because let’s be honest… If the food is in the fridge almost ready for you to eat, you are much less likely to grab something on your lunch break or on your way home. Plus, you don’t want to let all that healthy food you worked hard on to go to waste! What do I do once I perfect these meals? After you complete this meal plan you can move onto our advanced winning in the kitchen meal plans and our weight loss meal plans that will be released in the upcoming weeks! You might even consider signing up for one-on-one nutrition counseling with Lacey if you have specific goals, want to lose weight, need more guidance for how to fuel during training or if you have any specific dietary restrictions. 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! Lacey provides education and guidance to athletes about how to make healthy food choices that supports their performance goals, aids in sustainable weight loss, and improves their recovery. We are currently in the process of developing custom nutrition plans and one-on-one counseling with her, so keep your eyes out for those to be released in the near future! The post Winning in The Kitchen Meal Plans are HERE! appeared first on FasCat.

As we continue to navigate the weirdest cycling season in history, one of the greatest training tools out there, the group ride, has also been affected. With social distancing rules, group rides are generally a no-go in today’s climate. So how can we mimic the huge benefits of smashing it with your friends on your weekly group ride? Frank and the team of FasCat coaches have 3 quality workout ideas to satisfy the group ride itch while giving you a very similar training stimulus to your favorite weekly throwdown. So, in this episode, Coach Frank and Jackson break down simulating the group ride and how to perform these workouts: Jake’s Diabolical “Kitchen Sink” workout Isaiah’s 4 hour, 4 intervals pain cave sesh Frank’s Freestyle Fartlek / AmEx ride Remember that just because races and group rides as we know them are cancelled doesn’t mean that training hard and smart is cancelled. Keep pushing the pedals and finding ways to keep working hard and building fitness. FtFP! 45238From the Home of Sweet Spot, Sweet Spot #4 Polarized will take your game to the next level. Quickly!   Thanks for listening, and subscribe to the podcast to hear more! https://podcasts.apple.com/us/podcast/fascat-cycling-training-tips-podcast/id1381614039 Save 25% on your next training plan with code 25podcast The post How to Simulate Group Rides | 3 Diabolical Workouts appeared first on FasCat.

What do you do when the whole season is cancelled because of a global pandemic? Keep calm and FtFP on, duh, because bike riding ain’t cancelled! Coach Frank revisits the topic after we discussed back when COVID-19 first exploded in the U.S. in March and put many things in question, and my how times have changed… Frank shares his expert covid summertime coaching advice to help you keep the motivation rolling, what training should look like right now, some ideas for challenges and ways to use your fitness, and more. Remember to stay positive and embrace this current moment; it’s still such a gift to be able to ride at all! 44449More Bang for your Training Buck SBTVRTL: https://sbtgrvl.com/sbt-vrtl/ How to Taper https://fascat.wpengine.com/tips/tapering-in-cycling-for-peak-performance/ Using the Performance Manager Chart to Peak https://fascat.wpengine.com/tips/realtstwkt/ 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 COVID Summertime Coaching appeared first on FasCat.