FasCat Cycling Training Tips Podcast

Coach Frank “BigCat” Overton drops some knowledge and watt bombs about his top 3 go-to interval workouts this week on the pod. Threshold, VO2 and Anaerobic Capacity/Zone 6 intervals.  It’s that time of year to start thinking about switching from base to race with early season races looming on the horizon, so intervals are the prescription. In this podcast, Frank shares some wisdom on his top 3 interval workouts that are versatile to a variety of races and cycling disciplines, so that you can feel more confident in your training this year: Zone 4: 3 x 8 minutes ON 4-8 minutes off. Zone 5: 2 sets of 2 x 3 min On 3 min OFF Zone 6: 2 sets of 3 x 1 min On 1 min Off , 115 % of your FTP and higher like 150% For more on interval training go back and listen to our 5th episode ever: How to Perform Intervals Podcast [Episode 5], June 21, 2018 Intervals 101 Podcast March 7, 2019  The Right Way To Perform VO2 Max Intervals with Your PowerMeter Snoop Dogg’s Hollywood Star Speech https://youtu.be/NfF3bThOW0Q Thank you for listening and as always we’d love for you to give us a review on iTunes AND to ask us follow up questions and start a discussion in our athlete forum: forum.FasCatCoaching.com 34684Prep for road season with our Road Racing Intervals Plan. As a reminder, use code 25podcast for 25% off any training plan on fascat.wpengine.com that implement the very same training methodologies we talk about here in our podcast. We’ll be back next week to help you get faster on the bike!   The post The Big Cat’s 3 Go-To Interval Workouts appeared first on FasCat.

This week we’re excited to bring you a conversation with Amity Rockwell, the 2019 winner of Dirty Kanza and overall gravel hitter. Amity has a unique and interesting path into the sport of cycling after growing up in the Bay Area to ultrarunner parents, and her philosophy around the sport and mindset towards training and racing are powerful. Frank and Amity talk about her upbringing and how it developed her love and physiological talent for riding long distances. They also get into what her training and mental preparation looked like for her 2019 Dirty Kanza victory, and what she’s looking forward to in 2020. For more on Amity, check her out on Instagram: https://www.instagram.com/amityvil Subscribe and leave us a review to support the show! https://podcasts.apple.com/us/podcast/fascat-cycling-training-tips-podcast/id1381614039 34437Make 2020 your best gravel season ever with FasCat’s Gravel Racing Plan. The post Amity Rockwell appeared first on FasCat.

Perhaps the two most important pillars of the FasCat Coaching ethos, following the plan and Winning in the Kitchen go very hand in hand. We’ve podcasted about them separately but realized that they fit together nicely, so we have a bit of a combo episode for you today to revisit these topics to keep you inspired as winter rages on. Winning in the Kitchen is about choosing go fast foods and setting the conscious intention to prioritize nutrition as part of you training – and sticking to that plan, just like #FtFP when it comes to training. The origin of FtFP comes from our coaching experience and noticing bad training habits. #FtFP is having a training plan and following it. This is also where we got the expression “If you can follow a plan, you can get faster” – this is based on being able to FtFP: Planning Commitment Sacrifice Dedication Vacations Time Management Life Balance Having your ducks in a row Having the mindset you are going to follow the plan come hell or high water Not #FtFP’ing: Very rarely does anyone miss a workout intentionally. It’s the details of what they do/don’t during that workout – Missing 15 minutes of a workout here, or not having your ducks in a row there.  Great example is of a new training tip from Coach Isaiah “Know your zones” https://fascat.wpengine.com/tips/know-your-zones/ Show Notes:  – What Plans Should I Do if I got into the Dirty Kanza – good forum thread: https://forum.fascat.wpengine.com/t/get-into-dk-what-plans-to-do-from-feb-may-30th/4619 – What Plans Should I do if I got into Leadville – also on the forum  – What Plans Should I do for Steamboat Gravel? – foooooRUM: https://forum.fascat.wpengine.com/t/guidance-on-training-plans-for-sbt-grvl/4441 “How to Pair and Sequence the FasCat Training Plans” podcast from January 2019 Winning in the Kitchen Recipes: General Tso’s Tofu – amazing and doesn’t take that long! This recipe comes from a google search arriving at https://veganhuggs.com/general-tsos-tofu/ Vegan Mac n Cheese inspired by: https://minimalistbaker.com/vegan-green-chili-mac-n-cheese/ 34255Shop our Road Racing Intervals Plan and take the guesswork out of your interval training in 2020. The post #FtFP Meets Winning In The Kitchen: Recipes! appeared first on FasCat.

WorldTour veteran and recent convert to the gravel scene, Pete Stetina, drops by the FasCat pod to share his wisdom and power data into some of the biggest races on the calendar like Belgian Waffle Ride, Dirty Kanza, and others. A longtime road cyclist and previous member of the Trek-Segafredo squad, Pete has made the switch to #ProGroad and has quickly established his dominance. Frank and Pete chat about all things cycling, including his Dirty Kanza power data with reference to his  Intensity Factor in the first 50 miles and the final 14 miles during the infamous “Twizzler Incident”. Frank also asks Pete if he #FtFP’s as well as Wins in the Kitchen. Overall you hear what he loves about gravel racing and if you listen carefully you’ll even hear what Pete’s spirit animal is. For Pete’s Paydirt Gravel Race on September 19th in Carson City, NV: Registration opens March 23, with a cap of 400 registrants Follow along on the ‘grams [Insta] @StetinasPaydirt For more on Pete’s adventures, check him out on Instagram @pstetina and Strava: https://www.strava.com/pros/pstetina 33891Looking for a Gravel Racing Plan to focus your gravel training in 2020?  The post Peter Stetina on Dirty Kanza Power Data, Nutrition Philosophies, and Spirit Animals appeared first on FasCat.

We’re back with our 8th edition of Ask FasCat, where we field listener questions to help you become a faster cyclist. This time, Coach Isaiah is in the house to help break down questions ranging from Dirty Kanza training, the utility of plyometrics, training camp thoughts, polarized training vs. sweet spot talk, and plenty more. Thanks to everyone who submitted questions! Should You Strength Train During the Season https://fascat.wpengine.com/tips/video-should-you-strength-train-during-the-season/ Volume versus Intensity Debate: https://physoc.onlinelibrary.wiley.com/doi/full/10.1113/JP277633 As always, you can submit questions through our engaging forum over at forum.fascat.wpengine.com and please consider subscribing to the show and leaving us a review on Apple Podcasts. The post Ask FasCat #8 — Dirty Kanza Training, Polarized vs. Sweet Spot, and More! appeared first on FasCat.

This week on the pod, Coach Isaiah returns to share his takeaways and lessons learned from his recent USA Cycling Coaches Level 1 Education Course, and how it applies to YOUR cycling training. Isaiah shares a lot of powerful insights on training and racing philosophy, coaching science, and more, and really brings you into the mind of a high-level cycling coach. For more on Isaiah, check out his coaching bio at https://fascat.wpengine.com/coaches/isaiah-newkirk/ And as always, please leave us a review on Apple Podcasts and share the show with your training buddies! Thanks for listening. 33420Get started with our best-selling Sweet Spot 1 Training Plan. The post Inside Coach Isaiah’s Mind: Takeaways from USAC Level 1 Coaches Education appeared first on FasCat.

It’s late December, early January and time to get serious and make the most of the remaining months of the offseason to come into the gravel calendar swinging. Coach Frank and Jackson sit down to discuss their top tips and considerations for offseason gravel training, including: 32352Looking for the perfect off-season Gravel Plan for January? Here it is. 10 Weeks Resistance Training Sweet Spot Base Gravel simulation rides strength + conditioning periodization gravel training camp and of course, #WinningInTheKitchen It’s a great conversation that will hopefully get you psyched for the upcoming season and add some extra motivation for those winter trainer rides coming up. The post Off Season Gravel Training appeared first on FasCat.

We’re back at our favorite local bike shop, Excel Sports for a LIVE podcast sharing FasCat’s picks for the holidays if you or someone you know is a cyclist! Coach Frank breaks down everything from bikes to tires to nutrition products, and we even gave away a Wahoo ROAM for the livestream! If you’re looking for some really solid gifts for the cyclist in your life this season, look no further. To find all of the products mentioned in this podcast, visit our friends over at Excel Sports: http://excelsports.com. Products mentioned: Cervelo Aspero gravel bike 1 GU nutrition products – gels, chews, stroopwafels, Roctane NormaTec recovery boots 1 Panaracer GravelKing SK/SK + tires Wahoo ROAM / BOLT GPS cycling computers Castelli baselayer 1 Assos chamois cream Wahoo KICKR smart trainer Thanks for listening/watching and congrats to the winner of the ROAM!  To win a pair of Panaracer Gravel KINGS SK, 35mm head over to forum.FasCatCoaching and answer the trivia question in the podcast! (Where are carbohydrates absorbed in your body?) To take advantage of an extra 15% off Normatecs email jmiller@normatecrecovery.com and reference “NormaTecsForFasCat” The post FasCat Holiday Buyer’s Guide LIVE from Excel Sports appeared first on FasCat.

It’s the week of Thanksgiving and Boulder is being covered in snow, so Coach Frank checks in with the podcast to share what he’s grateful for, share the details of our Black Friday/Cyber Monday deal, and how to stay sane and train this holiday season. Remember to use code Fast50 at checkout to save 50% off any plan, today through end of day Monday, Dec. 2nd. And have a fantastic Thanksgiving! Check out our sweet selection of training plans for every kind of cyclist: https://fascat.wpengine.com/training-plans/  The post Thanksgiving Gratitude & Black Friday Show appeared first on FasCat.

Coach Isaiah is back to chat about his new transition from professional road cyclist into the gravel scene, and how his training and outlook on the sport has shifted. We talk about: cross training planning out a gravel race calendar how CTL is affected by gravel-specific training why strength training is particularly important for gravel racers and more! It’s a good conversation, and we’re super excited to see Isaiah throw down in some of the gravel races this year coming off a road career. For more on Isaiah, check out our previous episodes with him: TT training and racing: https://fascat.wpengine.com/tips/time-trial-training-racing-w-coach-isaiah/ Tour of Utah review + Offseason tips: https://fascat.wpengine.com/tips/isaiah/ Plant-based nutrition for cyclists: https://fascat.wpengine.com/tips/plant-based-nutrition-for-cyclists/ And don’t forget to take advantage of our Black Friday/Cyber Monday training plan sale! Starting on Tuesday, November 26 and going through Tuesday, December 3rd, we’re giving 50% off all training plans with code Fast50. Now’s the time to start getting faster!   The post Coach Isaiah Newkirk on the Transition from Pro Road to Pro Gravel and How to Train appeared first on FasCat.