FasCat Cycling Training Tips Podcast

FasCat is officially 20 years old this month, and on this two-part podcast, we’re taking a long look back at the pivotal moments that formed the FasCat community. From pioneering work on training with power to discovering that Subway’s microwaves can screw up your indoor training classes, there are all sorts of good stories in the annals of FasCat history. So many stories, in fact, that we are making this a special two-episode series. This podcast will take you from 2003 to 2013, and next week we’ll talk 2014 to 2023. Many things have changed in 20 years, but the one constant has been FasCat's dedication to innovating science-based ways to make you faster. Thank you for joining us on this ride.  

Like many elements of cycling, climbing is at once so simple and so complex. How can you improve your climbing - especially if you live in a flat area? How should you pace climbs of different lengths? When should you stand, and when should you sit? What is the ideal cadence, and the ideal position on the bike? How should you use your core and arms? For equipment, where is the ideal balance between aerodynamics and light weight? For group tactics, where is the balance of the benefit of the draft behind a stronger rider and the danger of blowing up by going too hard? And, of course, how should one best improve that all-important watts per kilo equation? So many questions. Luckily for you listeners, we have an expert here in Coach Jake Rytlewski to guide you through this maze.  Use the code 25podcast to save 25% on an Optimize subscription now, and you'll get access to professional coaches like Jake for guidance in your training.    

Coach Suzie Snyder is a five-time Xterra national champion who is still racing at the international level in addition to coaching FasCat athletes of all levels. In this podcast, the veteran racer and professional coach shares five things she wish she knew when she began her professional off-road triathlon career. Listen in as she talks about the parasympethic nervous system, how contraceptives can affect training and recovery, and more. Use the code 25podcast to save 25% on an Optimize subscription now, and you'll get access to professional coaches like Suzie for guidance in your training.

Gravel continues to blow up in popularity, and FasCat is all in on helping you prepare for your next big event, whether that’s 40 miles locally or 200 miles in Emporia, Kansas.  On this podcast, Ben Delaney and Elliott Baring give you the lowdown on getting your bike dialed ahead of time, travel tips, course recon tips, hydration and nutrition strategies, pacing and drafting techniques, and more. Ben is just back from Belgian Waffle Ride California, and Coach and national champion Elliott Baring is racing gravel, road & MTB this year. Together, they've got you covered on gravel! Past podcasts for reference:  https://fascatcoaching.com/blogs/training-tips/gravel-skills https://fascatcoaching.com/blogs/training-tips/how-to-travel-to-races-like-a-pro https://fascatcoaching.com/blogs/training-tips/what-to-eat-on-the-bike-during-training-and-racing  

What are the most important workouts? It's a question we get a lot at FasCat, and people ask it for two reasons. One - sometimes athletes following a training plan feel like work or family should take priority over a workout, and they want to know which workouts they should absolutely do and which they could skip. And two - all athletes want to perform at their best, and many wonder if there is some magic workout out there that will deliver them to peak performance. This podcast address that 'most important workouts' question from both angles, as Coach Isaiah Newkirk and co-host Ben Delaney bursty some bubbles and offer some real-world solutions. If you're not already using Optimize, our training solution app, then by all means use code 25podcast to save 25% off your first three months today.

How do you get fast? That is the underlying question behind so much of what we do at FasCat. In today's episode, we talk about how you peak for top performance by applying an overload and then a taper. Many FasCats have noticed the Two Week Taper to Peak plan we have in Optimize, our training subscription solution that includes 100+ training plans and thousands of workouts. Unlike the rest of our training plans, this one is different! One, yes, the duration: it's just two weeks. But two, and perhaps most critically, this plan only works after you have applied an overload. What's an overload? What's a taper? And how much power can you gain when you peak? Well, give this podcast a listen. If you haven't already, head over to the App Store or Google Play and download Optimize to start your training subscription today. You can save 25% off your first three months with the code 25podcast.

FasCat Coach Christian Parrett raced on the road as a pro for many years and learned many things. Now, with seven years of professional coaching also in the rearview mirror, there are a few things he wishes he could go back and tell his younger self. He can't do that, but on this episode he shares five of those things with you!

Optimize, our next-generation training and data analytics platform, now works with Apple Watch to balance your recovery data in the form of nightly HRV and Sleep with your training data from your power meter. Optimize balances an athlete’s training and recovery — both now measurable through traditional power meters and modern wearables — to deliver actionable daily insights. "FasCat athletes have been asking for Apple Watch integration, and we are happy to now have this as one more wearable option athletes can use to track their recovery and balance it with their training within Optimize," said FasCat founder Frank Overton.  On this podcast Frank and Ben Delaney discuss Frank's experience beta testing Apple Watch with Optimize - and argue about whether you should put your smartphone on your handlebars...

So how exactly does one-on-one coaching work? On this episode, we take you inside the weekly call of Coach Jake Rytlewski and Zach Hoover, so you can experience the details that are discussed and the methodology used. While nearly all of our FasCat Coaches are completely booked now for one-on-one coaching, you can access and utilize their knowledge and understanding and love of the sport through an Optimize subscription. Inside the Optimize app, you can ask our coaches training questions, such as which training plan is right for you based on your target event. Our Coaches take turns working shifts inside Optimize to answer your questions, Monday through Friday.  Head over to the App Store or Google Play now to download Optimize and start your free 14-day trial!

What’s up FasCat listeners? Chances are, if you listen to our podcast you enjoy the coaching wisdom we share, and maybe you like the idea of working personally with a coach - but that might not be financially feasible. We have a solution for you! Today we are going to describe how an Optimized subscription is like working with a professional coach but at a fraction of the cost.  Our Optimized subscription is an affordable coaching solution at less 80% less than the cost of hiring a 1x1 Coach.  For $35 a month you get access to all our training plans AND personalized coaching advice for which plans to select to achieve your goals. Here’s how it works: Step 1. Download the Optimized App and subscribe. Step 2. Click the ⍰ icon inside Optimize to access our team of professional coaches. Tell us what you are training for, and we’ll respond with personalized coaching advice and tell you which training plans to follow. Step 3. Sync your ride data and wearable data* (FREE Whoop band w/ Optimized Subscription**) . Step 4. Keep asking coaching questions about which training phase to do next. Here’s an example of how it works: Athlete Jane has an event with lots of climbing that’s 12 weeks away. She lets us know her goal in Optimize, and we suggest that she follows our Sweet Spot Part 3 plan for six weeks and then our Climbing Intervals plan for the next six weeks. This will build her base, increase her threshold power, and set her up for success in 12 weeks. Here’s another example: Athlete Joe has started to race and wants to do group rides to balance out the hard days with the easy days. We will recommend that he follows in our In-Season Road Intervals Plan, or that he does our Sweet Spot Part 4 plan to increase FTP with mid-week VO2 intervals balanced with long, fun rides on Saturdays.  Wondering what to do? Which plans to choose? Just ask a FasCat Coach.  In the App hit the ⍰ in the upper right corner or email help@fascatcoaching.com Subscribe HERE and start training for your goals today! *Optimize will tell you to train more or less and help you track your recovery. Don’t have a wearable? No problem, you don’t need one to follow a plan. In fact - all you need to follow a plan and improve is a stopwatch timer!  Simple, effective, and fun.  **But if you want a wearable we’ll give you a Whoop for FREE once subscribed! Good luck with your training and we hope to help you from within Optimize soon.