FasCat Cycling Training Tips Podcast

We’re here in gorgeous Asheville, NC for the Haute Route Asheville, a 3 day event through the Blue Ridge mountains. In today’s episode, we do a live podcast from the event HQ and break down each stage, discussing our strategy and plan for the weekend. Thanks again to the Haute Route crew for having us, and stay tuned for more video content coming from us. Haute Route: https://www.hauteroute.org/ Be sure to continue the conversation in our brand new forum at http://forum.fascat.wpengine.com. 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 Haute Route Asheville Preview Show! appeared first on FasCat.

With the Haute Route approaching next week, we decided to sit down and talk about how to win at traveling to bike races, whether it’s via car or via plane. We discuss what to bring and how to avoid those last minute stressors to prepare best for your target races. Speaking of travel, you can listen to our live podcast from Asheville the day before the Haute Route here: https://youtu.be/PlekuP2Udks Be sure to continue the conversation in our brand new forum at http://forum.fascat.wpengine.com. 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 Travel to Races Like a PRO appeared first on FasCat.

Carefully crafting the design of a training plan is a critical aspect of improvement and success as a cyclist. Coach Frank abides by the idea of “fatigue dependent” training plan design, which is the focus of today’s episode. We break down what this means and why it’s important for maximizing the time on the bike. We provide some solid advice for following a fatigue dependent training plan, how to adjust your plan in different scenarios, and how it applies to different phases of the cycle of the training calendar. We hope you enjoy! Please consider subscribing to the YouTube channel where we’ll be broadcasting the episodes live every Thursday: http://youtube.com/c/FasCatCoaching. The FasCat Athlete Forum is live! Join the discussion here. 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 Fatigue Dependent Training Plan Design appeared first on FasCat.

Gravel racing season is in full swing, and this week’s podcast is all about helping you crush your next race. We believe there are 4 key components to successful gravel racing — pacing, hydration, nutrition, and equipment — so we break down how to approach these things and apply them to your next race or looking back on previous events. We dive deep into these topics and talk about everything Gravel 101, such as hydration packs and aero bars, gravel simulation rides, nutrition plans leading up to race day, and more. The FasCat Athlete Forum is live! Join the discussion here. We are also switching over to YouTube to host our livestream video of the podcast, which we kicked off this week. Subscribe to our channel at http://youtube.com/c/FasCatCoaching to see all of our videos and jump into the live podcast every Thursday at 11am MST. We hope you enjoy this week’s show, and thank you for listening! 15945Get the training plan designed by our coaches who are training and racing the biggest gravel events on the calendar. 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 The 4 Key Factors for Gravel Racing Success appeared first on FasCat.

  With another 4 weeks gone by in an instant, it’s time for another Q&A session! On this week’s show, we dive into listener submitted questions on topics ranging from fasting, avoiding cramping, using commuting as training, and more. Thanks to everyone who submitted questions! We hope you enjoy the episode, and don’t forget to subscribe and use code 25podcast at checkout to save on your next plan. The FasCat Athlete Forum is live! Join the discussion here. 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 Ask FasCat #4! appeared first on FasCat.

With the racing season in full swing, a big area of consideration and confusion for many cyclists is on the bike nutrition. We’ve talked at length about Winning in the Kitchen, but it’s an entirely different animal to fuel yourself on the bike in training and racing. We sit down to discuss the fundamentals of nutrition on the bike, and share the essentials of what you need to know. Here’s a short recap of what we covered: < 2 hours: 45 g of carbohydrates per hour  (~ 180 calories/hour)  2-5 hours: 30-60g carbohydrates per hour (120 – 240 calories/ hour)  5+ hours: 60-90g carbohydrates per hour (240-360 calories/hour) Every 30 minutes : gels > blocks > bars + Skratch Labs rice cakes Speaking of the “Guaranteed Not to Bonk” Rice Cakes here’s Dr. Allen Lim’s recipe (Berry + Mint + Chocolate) 15680Shop FasCat’s Best-selling Gravel Grinder plan. We dig into many more specifics of what to eat, how often, and some more info on the science behind all of this. Listen in to dial in your nutrition plan for your next big training ride or race! The FasCat Athlete Forum is live! Join the discussion here. We hope you enjoy the episode, and don’t forget to subscribe and use code 25podcast at checkout to save on your next plan. Find the FasCat podcast on Apple Podcasts, Spotify, and Stitcher. Follow us on social: Facebook, Instagram, Twitter, and YouTube. Intro music: David Cutter Music. To talk with Frank about your cycling training and losing weight, please fill out a New Athlete Questionnaire to set up a Coaching Consultation.  Otherwise keep #FtFP’ing and Winning In the Kitchen! The post What to Eat on the Bike During Training and Racing appeared first on FasCat.

This week, Coach Frank outlines using the 4 components of monitoring training in his athletes to help you better provide feedback in the post-activity comments section of TrainingPeaks or other software so that you can communicate more effectively with your coach, progress as an athlete, and prevent setbacks or problems in training and racing. We talk about the importance of sports psychology, tracking fatigue, life stressors, and environmental conditions and then provide some insight on how to be “coachable” from the perspective of an experienced coach. 15530Train Less, Go Harder, Get Faster! We hope you enjoy the episode, and don’t forget to subscribe and use code 25podcast at checkout to save on your next plan. The FasCat Athlete Forum is live! Join the discussion here. 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 Leave Post-Activity Comments For Your Coach and Be “Coachable” appeared first on FasCat.

Happy spring! To shift gears a bit, Jackson and Coach Isaiah come to your ears with a special edition of the podcast while Frank is on vacation for spring break. We dive into the fundamentals of plant-based nutrition for athletes, and discuss many aspects of our own diets and philosophies on food and fueling for cyclists. It’s a fun and educational conversation, so grab a pen and paper and take some notes! #WinningInTheKitchen applies to everyone, and if you’re curious about being vegan or vegetarian, or simply incorporating more plant-based meals into your routine, this episode is for you. And as promised, here is the recipe for my famous smoothie bowl: Join the discussion on the FasCat Forum. 15250If you’re looking for that perfect all-around training to help increase FTP, purchase & follow 18 Weeks to Sweet Spot! Thanks for listening, and don’t forget to share this episode with a friend or teammate. 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 Plant-Based Nutrition for Cyclists appeared first on FasCat.

Welcome to another regeneration week (AKA our monthly Q&A episode)! We field questions from the FasCat community to provide our best responses to questions about training, racing, nutrition, and more every 4 weeks. We’re back with answers to questions like how to properly perform full gas efforts, thoughts on active recovery rides, what we eat after hard rides, and more. Thanks for listening, and for submitting your questions to help (at) fascat.wpengine.com or via social media. – Join the discussion on the FasCat Forum – Stay tuned for the video version of the podcast and for more training tips and training plans, visit fascat.wpengine.com. 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 Ask FasCat #3 — Q&A! appeared first on FasCat.

Continuing with the progression in early season training periodization, we’re now getting into the real work of the race season and everyone’s favorite part of training: intervals. We did an episode way back in the beginning of the FasCat podcast on intervals, but we wanted to revisit the topic in order to prepare you for getting ready for your target races and to simplify this often overly complicated component of training. It’s easy to get overwhelmed by the different types of intervals, the duration and setup of the workouts, and what kind of intervals to do for specific types of racing. Our goal with this podcast is to break it down so that you head into the interval season with more confidence. We discuss the utility of zones 4,5, and 6 intervals and who they are for, and then the purpose of sprint workouts and tabatas on race performance. For more information and deeper dives into this topic, check out the interval section of our website. 14000FasCat Podcast listeners can save 25% on ANY training plan with code “25podcast”! – Join the discussion on the FasCat Forum – Thanks for listening! Apple Podcasts: https://itunes.apple.com/us/podcast/fascat-cycling-training-tips-podcast/id1381614039?mt=2 Spotify: https://open.spotify.com/show/2dCwiPGkiv3VJuSeJN957S?si=9a4xgP9eT26_YXp6ASOVNA Stitcher: https://www.stitcher.com/podcast/fascat-cycling-training-tips-podcast   Facebook: https://www.facebook.com/fascatcoaching/    Instagram: @fascatfh Twitter: @FasCat  , @FasCatCoaching and YouTube: https://www.youtube.com/c/FasCatCoaching Intro music: David Cutter Music // https://davidcuttermusic.com/ The post Intervals 101 appeared first on FasCat.