FasCat Cycling Training Tips Podcast

Follow FasCat Cycling Training Tips Podcast
Share on
Copy link to clipboard

Welcome to the FasCat podcast! We're here to help you get faster on the bike through regular training tips and advice by Coach Frank Overton. This is your one stop resource for all things training with power, sweet spot, Strava, winning in the kitchen, race tactics, cyclocross/gravel riding, and muc…

FasCat Cycling Training Tips Podcast


    • May 23, 2025 LATEST EPISODE
    • weekly NEW EPISODES
    • 57m AVG DURATION
    • 422 EPISODES

    4.7 from 302 ratings Listeners of FasCat Cycling Training Tips Podcast that love the show mention: ftfp, cycling training, training plans, sweet spot, gravel, cyclocross, iceman, training program, thanks frank, cycling podcast, cyclists, blank, jackson, bike, work life, package, christine, masters, much good, racing.


    Ivy Insights

    The FasCat Cycling Training Tips Podcast is an excellent resource for anyone looking to improve their cycling performance. The coaches, led by Coach Frank, provide realistic and actionable coaching advice that cuts through the noise of training information. Their expertise and experience shine through in every episode, making it easy for listeners to implement their strategies and see results. Additionally, the podcast often highlights the team's optimize app, training plans, and incredible support, offering listeners a comprehensive approach to training.

    One of the best aspects of this podcast is the practicality of the information provided. The coaches take complex training concepts and break them down into easy-to-understand terms that can be applied by cyclists at any level. Whether you're a beginner or a seasoned cyclist, there is something for everyone in each episode. The emphasis on nutrition and overall wellness also sets this podcast apart from others in its genre, providing a well-rounded approach to improving performance.

    There aren't many negative aspects to this podcast, but one potential downside is that some episodes may feel repetitive for long-time listeners. While each episode offers valuable insights and tips, there may be times when certain topics are revisited or covered in similar ways. However, this can also be seen as a positive aspect for new listeners who may benefit from hearing important information multiple times.

    In conclusion, The FasCat Cycling Training Tips Podcast is a must-listen for anyone interested in improving their cycling performance. With expert coaching advice, practical tips, and a holistic approach to wellness and nutrition, this podcast offers a wealth of knowledge that can be implemented immediately. Whether you're new to structured training or have years of experience under your belt, this podcast will undoubtedly help you become faster and stronger on the bike.



    Search for episodes from FasCat Cycling Training Tips Podcast with a specific topic:

    Latest episodes from FasCat Cycling Training Tips Podcast

    Five Recovery Metrics Every Cyclist Should Know

    Play Episode Listen Later May 23, 2025 14:21


    Do you want to recover better so you can ride faster?  Does it seem the group ride has gotten faster while you are riding slower?  In this podcast, Coach Frank shares the 5 recovery metrics he uses as a master's athlete and COACH to train harder, recover better and ride faster.  Watch this podcast on our youTube channel with chart and graphs: https://youtu.be/uhuFxY4UQGE Free Month of Coaching ➡️ https://fascatcoaching.com/app (then save 50%) Recovery is when the magic from the training happens, and the five metrics we pay attention to the most are  #1. Sleep #2. HRV #3 My Optimize Score  #4 Feel #5 Power Output Who can guess which of those 5 is the most important? Vote in the comments and listen to the end to hear Frank's opinion and rationale.  Let's go through the science and some good numbers for you to strive for then we'll rank each of the 5 key metrics so you can priotize them for your RECOVERY.   

    Gravel Training for Beginners & Intermediates: The 4 Pillars + a new Gravel Plan Sneak Peek

    Play Episode Listen Later May 9, 2025 21:20


    Today, Coach Frank dives into the essentials of gravel training. Whether you're new to the gravel scene or looking to improve your performance, this episode is packed with insights to help you ride faster and have more fun. Watch this episode with graphs and visuals on our youTube channel here https://youtu.be/lkn7oJM5JcU In This Episode we cover the 4 Pillars of Gravel Training: Long Rides to Build Endurance: Discover how extended rides lay the foundation for gravel success. Key Gravel Workouts: Learn about gravel simulations, sweet spot intervals, VO2 max efforts, and threshold training. Sweet Spot & Gravel Simulation Rides: Understand the importance of these workouts in mimicking race conditions. Training Plan Design Considerations: Get tips on structuring your training plan for optimal results. With over 20 years of coaching experience and personal achievements in events like the Crusher in the Tushar, BWRs, and Steamboat Gravel, Coach Frank shares insights from both personal experience and coaching thousands of athletes. We'll discuss how to progressively build your endurance, the significance of VO2 max workouts, and the role of group rides in enhancing your performance. Stay tuned for a preview of our new 6-week Gravel Training Plan, designed to take the guesswork out of your preparation and help you achieve your goals. While today's focus is on training, remember that nutrition and equipment are also crucial components of gravel racing. We'll cover these topics in future episodes. Whether you're aiming to finish your first gravel race or set a new personal record, this episode provides the tools and knowledge to elevate your training.  

    Training for Master Cyclists

    Play Episode Listen Later May 2, 2025 28:51


    You do not have to ride slower as you get older.  In today's podcast we are going to talk about the 4 ways to not let happen - to beat father time and ride faster into our 40's, 50's and 60's.  Watch this podcast with graphs and charts on youTube here > https://youtu.be/fnbvAZopbbg As we get older , testosterone and growth hormone levels naturally decline, making recovery harder and training loads tougher to handle.  I'm briefly explain the science of aging for cyclists,  and explain how Masters athletes should train differently to keep progressing.  Specifically, we'll go over Masters Nutrition recommendations Recovery recommendations Smarter, more age appropriate intervals Fives Ways your Training Plan should be masters specific - To get the most out of yourself - do all 4 of these in tandem not just 1 or 2 or 3. You are leaving WATTS on the table by leaving out one any of these 4.  

    Sweet Spot and Zone 2 - Using both together

    Play Episode Listen Later Apr 28, 2025 12:48


    Why Sweet Spot is Better Than Zone 2

    Play Episode Listen Later Apr 25, 2025 26:47


    In this episode, I break down six powerful physiological adaptations you get more of by training in the Sweet Spot than Zone 2—and back it up with the science to prove it. Watch this podcast with visual graphs and images on our youTube channel here: https://youtu.be/Li0qV9RXksU From boosting mitochondrial function to improving fatigue resistance, you'll learn why Sweet Spot training earns more ‘x's' on our chart and why it's the go-to strategy for time-crunched athletes training under 12 hours a week (even 6-8!). Stick around to the end, where I cover the limitations of Sweet Spot and what to combine it with for well-rounded, effective training.

    Understand your fatigue to train smarter and more effectively

    Play Episode Listen Later Apr 18, 2025 67:14


    Do you know the difference between central and peripheral fatigue, and what causes each? How about rating your fatigue post-exercise and longer term? On this podcast, FasCat Coaches Andrew Giniat and Sierra Sims help you understand the different types of fatigue and how they influence the optimal flow of an exercise program, helping you maintain your ideal exercise and recovery balance. Put another way, we're not talking about feeling tired towards the end of a 20-minute test. Everybody feels that! We're talking about the bigger picture — and how that effects how you perform in a 20-minute test or any other workout.  -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Gravel Practice Makes Perfect: The Simulation Ride

    Play Episode Listen Later Apr 11, 2025 60:46


    You've done the base miles, the Sweet Spot, and the intense intervals. Your body is ready for the race. But is your mind, your gear, your habits and maybe even your stomach ready? Just like you practice the pedaling, you gotta practice the logistics of the race to make sure everything is as smooth as possible on race day. Here's how.   Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Nutrition Q&A with Neversecond CEO Bill Armstrong

    Play Episode Listen Later Apr 4, 2025 72:38


    How many carbs are right for you during your hard training days? Or your easy days? Or racing? Eating on the bike is both a simple thing on the surface level and a complex, nuanced problem when you really get into it. Here, coach Elliott digs into the science and the art (and the flavor!) of eating on the bike with Bill Armstrong, CEO of the Neversecond nutrition brand. Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Phil Gaimon is going to win the Tour de France!

    Play Episode Listen Later Mar 21, 2025 55:39


    Working with FasCat for over a decade, former professional cyclist Phil Gaimon continues to set and achieve massive goals for himself, like nabbing the KOM on monster climbs like Haleakala. This summer, Phil is setting out to WIN THE TOUR DE FRANCE. Okay, not exactly win the actual Tour de France. But instead, go to France, rip up some mountains, and win at the experience because he's bringing his wife and they'll enjoy the countryside, the food and the wine. You know, winning at life while touring France... and maybe getting a KOM or two for good measure along the way. Want to win your own Tour? Have balanced success on the bike and enjoy a healthy life off the bike? Sign up for CoachCat or a FasCat Coach today! - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Ask a FasCat #28: Your Questions Answered!

    Play Episode Listen Later Mar 14, 2025 48:11


    What's the best way to introduce progressive overload without overreaching? How does TSS translate to OTS? How do I reconcile Whoop red scores with CoachCat's recommendations when they don't align? Thesse questions and many more from FasCat athletes are answered on this podcast by FasCat Founder Frank Overton. As always, we appreciate your thoughtful questions and hope that you find our guidance useful and actionable. And as always, we award the best question with some sweet swag. Listen in to learn. - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Train smarter and more effectively by measuring your training load

    Play Episode Listen Later Mar 6, 2025 69:49


    There is a linear relationship between training load and FTP but only up to a certain point.  When you build your base with our 16 weeks of sweet plan your FTP goes up but then what? How do you get it to go higher?   At that point, training load accounts for 75-90% of what your true FTP can be.  The remaining 10-25% can be achieved by switching to interval training and this is where the relationship between training load and FTP 'breaks'. However, power goes up even more for two reasons: 1) the athlete is 'fresher' and can produce greater power output 2) the athlete has acheived the aerobic adaptations** that enable the higher power output.  Increases in Mitochondrial Density & Citrate Synthase  Listen to this podcast to learn about training load and FTP!  - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Why the 20min field test rules supreme, and how to do it

    Play Episode Listen Later Feb 28, 2025 58:27


    How do you know what your training zones are? And how do you know if you are improving? By FTP testing, of course! At FasCat, we have used all types of methods to test FTP over the years, including using various labratory equipment. After more than 20 years and thousands of athletes tested, we are big believers in the 20-minute field test. Doing the 20-minute test outside or on a trainer is simple and repeatable, giving you the actionable data you need to configure your training and measure your progress. In this podcast, FasCat Founder Frank Overton explains: how you should do the test how often you should do the test pitfalls to watch out for how to analyze your results from the test  All you need, Frank says, is a "power meter and head full of motivation." - Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Overtraining, under-fueling, stuck in a rut? Lose the weight and get your mojo back!

    Play Episode Listen Later Feb 21, 2025 52:25


    This podcast was inspired by a recent athlete asking for help, and we think many of you can relate to the situation:  "I've been cycling for nearly 20 years (now 44). I have a stressful job, two kids, and over the past few years I've gain 15 pounds that I can't shake, despite training 10-15 hours in the summer and 6-8 in the winter. What do I do?" Symptoms like low energy, inability to sustain high heart rates, and lack of sweat could point to low energy availability (LEA). Even with calorie counting, your body might not be getting enough fuel to support both your workouts and daily life demands (job, kids, stress). This can lead to a suppressed metabolism and fatigue, making weight loss and performance harder. Weight gain can be age-related hormonal changes that occur in men in their 40's.  Namely a gradual decline in testosterone levels which can affect metabolism, muscle mass, fat distribution, and energy levels. This is sometimes referred to as andropause or age-related hormonal decline. Coaching Advice: The #1 thing you can do is to get tested: A simple blood test can check testosterone, thyroid, and other hormone levels. This will help rule out any medical issues. Then here's what we recommend to get out of the rut, get your mojo back to your training and lose that weight:  Nutrition First: Focus on fueling your workouts with carbs. Try eating a small carb-rich snack (e.g., a banana or toast with honey) before your morning rides. Post-ride, prioritize recovery with protein and carbs to replenish glycogen and repair muscles. Coach Andrew Giniat and Nutritionist Alex Winnicki recently recorded a podcast about how much carbohydrate you need to consume even if you are trying to lose weight. And why low carb diets are bad and will result in rut like this athlete.   The take home point and analogy is that you, as an athlete, are Ferrari and carbohydrates are your fuel (gas) . But the body does not work like a Ferrari in terms of going fast even as they tank empties.  Athletes do better when their tanks are kept at full as possible at all times. This includes before, during and after exercise. HRV and Recovery: Use your HRV data to monitor recovery. If it's consistently low, it might indicate overtraining or stress. Your 7 hours of sleep is solid, but stress and under-fueling can still take a toll. The CoachCat app has a free Whoop offer that will combine your sleep and HRV data with your training data to let you know if you are recovered or not.  Then when you are not ‘feeling it' you can ask for daily adjustments.  Start each morning with personalized recommendations based on your sleep and recovery.   This is so clutch for a masters athletes balancing life's daily demands: job, kids, stress. Training Adjustments: Consider dialing back intensity for a few weeks. Focus on Zone 2 rides to rebuild your aerobic base and avoid burnout. This aligns with your winter training history.   - Take your training to the next level by hiring Coach Justin: https://fascatcoaching.com/collections/coaches/products/justin-bowes -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Too Many Hours Too Soon? Don't Be The Group Ride Hero

    Play Episode Listen Later Feb 14, 2025 62:04


    Instagram is a funny thing for cyclists: It can be inspirational to see what the pros are doing, but it can also be misleading as far as what we should be doing for training.  Coaches Sierra Sims and Elliott Baring discuss what we're seeing in terms of 20+ and 30+ weeks from U.S. gravel pros. What does this do for the domestic riders as they prepare for their year? Is it even a good idea? And what should a regular working stiff with a 9-to-5 do? For starters, relax! And just listen to this great podcast for much needed perspective and solid advice. - Take your training to the next level by hiring Coach Sierra or Coach Elliott: https://fascatcoaching.com/collections/coaches/products/sierra-sims https://fascatcoaching.com/collections/coaches/products/elliott-baring   -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    How the pros are training now & what YOU should do

    Play Episode Listen Later Feb 7, 2025 56:49


    It's fascinating to study exactly how professional cyclists are training and why, but what are the takeaways for everyday athletes? Beyond the gee-whiz quotient, what about elite training translates to us, and what is irrevelant or even harmful to try to emulate?  That is exactly what Coaches Andrew and Ricky dig into in this podcast. Both are uniquely positioned in that they are professional cyclists AND professional coaches for amateur riders. In addition to some highly specific pro anecdotes, Andrew and Ricky also share some easy-to-remember rules of thumb for your own training.   - Take your training to the next level by hiring Coach Andrew or Coach Ricky: https://fascatcoaching.com/collections/coaches/products/andrew-giniat https://fascatcoaching.com/collections/coaches/products/ricky-arnopol -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Strength training for cycling - what the latest research says

    Play Episode Listen Later Feb 4, 2025 49:57


    If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science?  That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them! Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ https://tinyurl.com/47rr7em4  Then follow Coach Frank's Top 4 Tips: #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis +

    Come Sweet Spot with us on Zwift! Saturday group rides!

    Play Episode Listen Later Jan 31, 2025 41:43


    FasCat friends, we invite you to join us on Zwift for our Saturday Sweet Spot group rides, where Coaches Jake and Frank lead A and B groups and we chat on Discord. In this podcast, we talk about why so many riders love this wintertime format of getting high-quality, semi-structured work in with a social group. The time flies by, the kJs shoot up, and you can feeeeel yourself getting faster. Join the FasCat club on Zwift and then join our Saturday ride. (If you are already on Zwift, there is no additional cost.) Learn more and sign up here: https://fascatcoaching.com/blogs/training-tips/sweet-spot-saturday-base-rides -- Take your training to the next level by hiring Coach Jake: https://fascatcoaching.com/collections/coaches/products/jake-rytlewski -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    The Remco Effect: Junior development is completely different now

    Play Episode Listen Later Jan 24, 2025 69:38


    FasCat Coaching has been working with riders of all ages for 20 years, and while the fundamentals of training are the same, the science and technology and culture have changed tremendously. Nowhere are these changes more dramatic than what is going on with younger riders. In this podcast, Coaches Justin and Frank delve into what's changed and why, and what the best ways are for helping young riders develop in a healthy, fun, sustainable way. -- Take your training to the next level by hiring Coach Justin: https://fascatcoaching.com/collections/coaches/products/justin-bowes -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Train better by measuring with OTS: Optimized Training Stress

    Play Episode Listen Later Jan 17, 2025 45:13


    If you want to improve something, measure it. This applies in life and on the bike. Whether you're talking blood pressure, finances, or FTP, how can you know something is improving if you are not accurately measuring it? The same principle applies to training stress, a key summative metric that quantifies the total load of your training. As coaches and as athletes, we can measure how much work you are doing each day, each week, each month and each year. We balance this with measurements of your recovery metrics, and make prescriptions from there based on your goals. Training Stress Score has long been used to measure training load, and it's a great metric. There are two problems, though: TSS gives you credit for coasting, and it gives you the same amount of credit for a certain amount of wattage in hour one as the same amount of wattage in hour four. As you have probably noticed doing a two-hour ride on Zwift vs a two-hour ride outside, not coasting at all for two hours makes a big difference in how much work you are doing! Similarly, you know how much harder - how much more stressful - a 250w effort feels late in a long ride compared to when you first start. Now, Zwift is a great tool, but don't misunderstand - we aren't advocating that you do all your rides inside! We are simply advocating that you accurately measure your training wherever you do it, so together we can precisely apply the right training load to make you better! At FasCat, we address these issues and other improvements with Optimized Training Stress, which is found exclusively in the CoachCat app. Learn more inside this podcast with Coach Andrew Giniat and FasCat Founder Frank Overton. --- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat     -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    How to Plan the Perfect Race Calendar

    Play Episode Listen Later Jan 13, 2025 71:04


    So you're signed up for a couple big races this year - now what? Coaches Andrew and Ricky break down the planning process on this podcast, including: -how to set your A-race goal (process and power are usually better than time) -how to fill in B and C races  -how to determine the optimal number of events -classic planning mistakes to watch out for (we've seen a lot of them! and done a few ourselves...) -- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat Or by hiring Coach Ricky https://fascatcoaching.com/collections/coaches/products/ricky-arnopol -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    You CAN have it all: Fun, flexible AND effective training

    Play Episode Listen Later Jan 6, 2025 66:42


    Normally in cycling, it's a two-out-of-three situation: strong, light, cheap; or aero, light, inexpensive... And the same often applies when it comes to training: you can't blow off structure and expect to get fast and stay fit. However! On today's podcast FasCat Coaches Frank and Andrew explain how you can have fun, be flexible, and still achieve effective results by training with the FasCat method. -- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat   -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4

    Strength training for cycling - what the latest research says

    Play Episode Listen Later Dec 13, 2024 49:57


    If you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes. But what's new? What's the latest science?  That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research. -- Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them! Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ https://tinyurl.com/47rr7em4  Then follow Coach Frank's Top 4 Tips: #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis +

    What the latest nutrition research means for cyclists, with performance dietitian Alex Winnicki

    Play Episode Listen Later Nov 27, 2024 90:55


    Between mainstream media reports of national obesity and cycling media reports of pro riders consuming huge amounts of carbohydrates, we cyclists are bombarded with often-conflicting information about food. What's a cyclist to do? On this new monthly series, FasCat Coach Andrew Giniat digs into the latest sports nutrition research with the help of an expert to help guide you in your training, your fueling, and your overall pursuit of a healthy life. On this episode, Andrew is joined by performance dietitian Alex Winnicki, a board-certified specialist in sports dietetics and founder of Second Arrow Nutrition. Together, Andrew and Alex discuss particular examples of what healthy eating and fueling for hard training means for you. Alex argues that there aren't 'good foods' and 'bad foods' - a lot of nutrition is condition-specific. "Our environment tells us that salad is the healthy choice," Alex says, giving an example. "But if you're not eating enough and your health is falling apart...eating salad and then riding for five hours is not the way to health." -- Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat or Save 50% on CoachCat from now until Dec. 2nd, 2024! https://app.fascat.ai/promo?sale=true Then follow Coach Frank's top 4 tips to ride faster! #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis +

    3 things that make Tadej Pogacar fast - including 1 you can do

    Play Episode Listen Later Nov 22, 2024 72:11


    Tadej Pogacar is a talent of a generation, able to watlz away from the world's best riders seemingly at will in both one-day and stage races. But why is he so good? Sure, his natural gifts play a huge role, as do years of elite training. But on this podcast, we present a different view. Three things make Tadej fast: his upbringing, his mental outlook and his genetics. While you can't change your genes, you can steer your mental outlook. And, you can influence the upbringing of the next generation of cyclists. Listen in to learn how. -- You may Hire Coach Justin here https://fascatcoaching.com/collections/coaches/products/justin-bowes or Save 50% on CoachCat from now until Dec. 2nd, 2024!  https://app.fascat.ai/promo?sale=true Then follow Coach Frank's top 4 tips to ride faster! #1 Create a Custom Plan using unlimited training plans #2 Use CoachCat just like you would a real coach for a fraction of the price. #3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more! # 4 receive Instant Data Analysis + 

    Level up your cycling with this 30wk training plan

    Play Episode Listen Later Oct 14, 2024 49:41


    Want to ride faster next year than you did this year? The time to start training is now, and we have a 30-week training plan that scales to your schedule. On this podcast, FascCat Founder Frank Overton walks you through the details of what this 30-week program entails - Muscle Tension Intervals, Nino's Secret Training, Foliage Rides, Weightlifting for Cyclists and much more. The best way to get faster is not the latest supplement or a particular magic workout. Instead, the best way to get faster is through training consistently, following a science-based plan tailored to your time to train and your goals. Our training app CoachCat not only builds custom plans for you, but helps you adapt when life throws you a curveball. Between work, kids, travel, sickness and weather, life can get tricky. We get it! CoachCat answers your questions when you need to skip a workout, or change workouts around. As always, consistency is key! This month we are encouraging your consistency by sending FasCat T shirts to athletes who make 80% of their CoachCat calendar turn green through completing at least 80% of their scheduled workouts in October. -- Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 

    Gravel gossip with Ben Delaney: hot races, big changes, and training prioritization

    Play Episode Listen Later Oct 4, 2024 66:21


    What are the hot gravel races for 2025? Sign-up season has already started, so on this podcast we're digging into our favorite events, exploring some big changes in race formats, and explain how and when you should train for these challenging events. We're joined by longtime friend of FasCat Ben Delaney, who runs a gravel YouTube channel called The Ride.  Dig in and start dreaming about next year. Then, get started with your training with CoachCat or a FasCat Coach! -- Go give it a try for free for a month - no credit card required. We'll give you a custom plan for you to follow and unlimited plan revisions for when 'life' gets in the way.  ➡️ https://tinyurl.com/47rr7em4

    Build your own custom training plan with AI

    Play Episode Listen Later Sep 27, 2024 27:28


    We get faster when we follow a training plan, but stock plans have obvious limitations. Therefore, creating a plan that is customized to your goals and your available time to train is ideal - and that is exactly what we talk about here. We begin with three simple but important questions: What are you training for? When is your target event? How much time do you have to train? From there, we can build a plan just for you. And by ‘we', we mean you and CoachCat, our AI-powered training app that incorporates all 20+ years of our professional coaching knowledge.Our custom training plan builder uses the most advanced periodized training plan system in the industry.  We took our five star rated plans, proven by thousands of athletes just like you (read our five star reviews) and modified them based on athlete feedback to developed this technology. -- Go give it a try for free for a month - no credit card required. Simply download the CoachCat app and answer those three questions.    ➡️ https://tinyurl.com/47rr7em4 

    The Three Things Good Coaches Do For Athletes

    Play Episode Listen Later Sep 20, 2024 80:02


    At FasCat, we've been helping athletes improve for more than 20 years. But how? In this podcast, Isaiah Newkirk and Frank Overton break down the three primary things good coaches do: We tell athletes what to do We analyze data to let athletes know if they are doing it right and improving We tell athletes what to do next based on our experience, sports science and the athlete's feedback Then, Isaiah and Frank walk you through the specifics of what the coached athlete journey looks like at FasCat, from the initial consultatoin and custom plans to ride analysis, communication frequency and type, power meter and wearable data analysis, and much, much more. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    coaches athletes frank overton fascat
    Weight Lifting for Cyclists

    Play Episode Listen Later Sep 13, 2024 70:39


    The road to a faster, fitter you in 2025 leads straight through the weight room in 2024, and in this podcast FasCat Founder Frank Overton walks us through exactly what that looks like. Frank breaks down the what, the why, the when and the how, leaving you empowered with the knowledge of how to steadily and safely improve your strength and stability.  -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    The 'No Training Plan' training solution

    Play Episode Listen Later Sep 6, 2024 40:39


    As effective and gratifying as following a carefully crafted training plan can be, sometimes you just want to ride... And that can be impactful training, too!  Especially here in the fall, riding on a weekly rhythm of taking some days off, and going hard and/or long on other days is a great recipe for mental and physical health. On this solo podcast, FasCat Founder Frank Overton breaks down exactly how you can train effectively without following a training plan, the limits of this approach, and how you can use Coach Cat for guidance along the way. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Annual Training for your best year yet (in '25) starts now: Four coaches explain the process

    Play Episode Listen Later Sep 2, 2024 72:03


    Hoping to have your best year next year is not a strategy. But you absolutely CAN have your best year ever next year with some planning, starting now. In this podcast, Coaches Allie, Frank, Jake and Andrew walk you through what you need to do when, starting with taking an actual, legit, no-bike riding break once your season wraps up. Then what? Well, give this podcast a listen, and then ask Coach Cat or a FasCat Coach any follow up questions you may have. -- Show Notes: Using Power Data to Review Your Season: https://fascatcoaching.com/blogs/training-tips/using-power-data-to-review-your-season Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Your training questions answered! By FasCat Founder *and* CoachCat AI

    Play Episode Listen Later Aug 9, 2024 69:12


    Here at FasCat, we have been answering your training questions for more than 20 years, and we've done 27 'Ask a FasCat' podcast episodes. On today's pod, we have a special iteration featuring questions from 21 email subscribers that are answered both by CoachCat - our expert AI inside the FasCat App - and FasCat Founder Frank Overton. Frank feeds the questions into CoachCat, reads CoachCat's responses, and then adds his own expert analysis. Both offer some surprising answers! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    What the best coaches tell athletes ahead of their 'A' race

    Play Episode Listen Later Aug 2, 2024 62:11


    With your big event coming up, you should have almost all your training behind you. All the hay is in  the barn. But even the best training alone isn't a complete recipe for success on race day. Showing up and just hoping for the best will always pale in comparision to showing up prepared, having considered and planned for key variables like: nutrition equipment course terrain aid station logistics race-day transportation logistics In this podcast, FasCat Coaches Sierra, Jake and Frank walk you through the discussions they have with their one-on-one coached athletes to make sure all the i's are dotted and all the t's are crossed. Are you prepared for you next big race? Are you sure? If you are a FasCa one-on-one athlete you may have heard this before. If you'd like to be you can hire Coach Jake, Coach Sierra or an of the FasCat Coaches on our website, FasCatCoaching.com.  We even have a super double-secret coaching deal going on right now through August 10. If you are a FasCat app subscriber - you are in luck because CoachCat is trained on this, too! All you gotta do is ask and tell. That's right: chat with CoachCat and say, “what should my aid station strategy be for ___ race?” Ask about the Coursee, Pacing, Equipment, Nutrition, where should I eat and drink, nutrition, equipment... whatever you like! CoachCat has got your back!  If you'd like to try CoachCat for free for one month head over also to FasCatCoaching.com - start a free trial, no credit card is required and after that you can save 43% when you sign up with us for the year.  43%! That brings the monthly price down to less than $20 a month. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Altitude Training: What, why and how - including if you don't live in the mountains!

    Play Episode Listen Later Jul 26, 2024 55:06


    More altitude can mean more power... eventually. Training at altitude - or even just sleeping at altitude - can increase your red blood cell production, which means more oxygen to your muscles and therefore more power output. There are other benefits, and many caveats. And we get into those. But what about riders who don't live at or near altitude - and who have a high altitude race like Leadville 100 or SBT GRVL coming up? Well, we'll get into that, too. On today's podcast Coach Frank is joined by Coach Elliott, who falls into that "I live near sea level and I'm doing Leadville in a few weeks" camp. Elliott explains what he's been doing to prepare, and how he is coaching his athletes for Leadville and SBT GRVL. You might not be able to do nine week at altitude like Tour de France stage winner Victor Campenaerts, but there are things you can do! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    What's the best power meter? We've reviewed files from them all!

    Play Episode Listen Later Jul 19, 2024 57:47


    For 22 years we have analyzed files from every single type of power meter on the market, and as coaches and riders we have used a whole heck of a lot of them ourselves.  Considering buying a power meter? Well, the Big Cat just got a new bike and bought a new power meter, and he went with a brand he had never bought  before. Here, we walk you through the five considerations when buying a meter. Compatibility Trust in the data Drivetrain considerations The type of meter you SHOULDN'T get Price is less and less a consideration as they have all come down (remember SRM's were $3k og) all are around $400 give or take 50-$100  Give it a listen, and let us know what your experience with power meters has been. We're here to help! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Live! Special edition podcast with your training questions answered

    Play Episode Listen Later Jul 12, 2024 70:42


    We're always game for trying something new here at FasCat, and this week we did a live session on YouTube where we took your questions while recording this podcast.  We answer things like: Does the FasCat app work with sports besides cycling? How can I know if I can trust auto-detected FTP increases? Who answers user questions inside the FasCat app? When is the Zwift integration coming? How can I best do my specific workouts outside? Why is erg mode bad for intervals inside?  When doing a Zone 2 ride, is it okay to pedal in other zones to get over hills and things? And much more! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Six Aspects of Gravel Training to Implement Now

    Play Episode Listen Later Jun 28, 2024 66:56


    It's the summer of gravel, and we've got some proven techniques for you to step up your gravel game starting now. On this podcast, Coaches Frank Justin break down six aspects of gravel training you can use now: mindset gravel specificity workouts for gravel simulation rides gravel training plans nutrition Fresh back from the Belgian Waffle Ride, we are surfing the highs (and the lows!) of gravel racing with you.  -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Get faster all summer with our heat acclimation protocol

    Play Episode Listen Later Jun 21, 2024 66:17


    Riding in the heat of summer can be hard, but why exactly is that, and how can you train your body to perform better? In this podcast, Coaches Ricky Arnopol and Andrew Giniat explain: heat acclimation for cycling  what happens to the body when it's hot the heat acclimations that occur with the proper training the performance benefits of heat acclimation methods for accclimation and some practical actions you can take now to better equip yourself  In addition to working with athletes all over, Ricky and Andrew are both racing professionally now, and have plenty of experience training and racing in brutal heat. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Dad Watts! How to train as a busy parent + shout outs to our dads

    Play Episode Listen Later Jun 14, 2024 44:19


    As a father to five, Coach Jake knows a thing or two about earning and keeping those Dad Watts. On this podcast, he and dad-to-be Coach Christian talk about various strategies for taking care of your family and training when time allows. They discuss how to maximize the benefit from those precious hours on the bike. We also give a few shouts outs to our own fathers. Happy Father's Day to all you dads out there! -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Inside Unbound Gravel with Lauren De Crescenzo + her coach & 100mi winner Elliott Baring

    Play Episode Listen Later Jun 5, 2024 44:51


    Lauren De Crescenzo sent a solo flyer at Unbound Gravel 2024 in hopes of repeating her 2021 victory. How did it work out? What did the chaos of the race look like from her perspective? And what are the takeaways for going forward in racing and training? Lauren speaks with her Coach Elliott Baring all the time, and on this special episode we bring you inside their post-Unbound debrief. Elliott is too humble to brag, so we'll do it for him - the dude won the 100-mile Unbound Gravel! So make sure to ask him about that soon... -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    A new way to train: think different about how you improve on the bike

    Play Episode Listen Later May 31, 2024 39:32


    Fun, flexibile and highly effective — that is the FasCat way to train.  On this special episode, FasCat Founder Frank Overton explains how the FasCat App has incorporated all the most impactful pieces of FasCat training methodology in a customized format that scales to your available time and gives your real-time feedback to every single workout. There are a lot of old and perhaps outdates ways of thinking about training out there. Give this podcast a listen to understand a new way of training - that is fun, flexible and highly effective. -- Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Science-based, practical fueling for your big training rides and races

    Play Episode Listen Later May 17, 2024 65:21


    If you want to race well, you gotta pack in the carbs - before, during and after your big race. But exactly how does that work in real-world scenarios? And what exactly does the science say about it? On this podcast, we cover six subjects: -the science of carb loading and pre-ride nutrition -the practicality of that science -the science of how to fuel during an event -the practicality of eating a high volume of calories during an event -the thing of your neutron -fueling examples that work for us and our athletes Coach Christian Parrett and FasCat Founder Frank Overton tee you up with all the info and real-world examples you need to nail your next race - starting days before the event even starts. -- To get your nutrition - and training - dialed in by Coach Christian, hire him as a personal coach: https://fascatcoaching.com/products/christian-parrett Or Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

    Trick our AI Coaching? CoachCat answers FasCat Athlete submitted training questions

    Play Episode Listen Later May 14, 2024 29:02


    Hello, listeners! We have a very different podcast for you today. We've taken your great questions that we normally answer with Coaches in our popular Ask a FasCat episodes and run them through our AI-powered CoachCat to answer them. Further, the questions are asked by an AI version of FasCat Founder Frank Overton.  The real Frank explains how this experimental podcast will work at the start of the show, and then analyzes how it went along the way and at the end. As you probably know by now, AI can be surprisingly good with a number of things, but it lacks human judgement. At FasCat, we are excited to be using the latest technology alongside our professional Coaching with their real-life experienece, not simply choosing one or the other. Go see what AI-powered Coaching advice does with your own training inside the FasCat app, where the first month is free with no credit card required. https://tinyurl.com/47rr7em4 If you would like to use the same technology you heard in this podcast, visit our website start a free one month trial. No credit card is required and you can synch your ride and wearable data and start training like a pro for a fraction of the cost.

    Your gravel training is wrong. Here's what you should be doing

    Play Episode Listen Later May 3, 2024 61:18


    Gravel training is not the same as training for the road, and therefore you should pay attention to different power-based metrics. FTP is not as important nor is your peak 20-minute power. Nor your 5-minute power. So what should you be looking at and trying to improve? In this podcast, we give you the power-based metrics you should pay attention to for your gravel training and racing! What's important is how long you can ride hard. That's way more important than your 60-minute FTP power when it comes to gravel racing.  In fact, you can have a low FTP but great 5-hour power. We can that strength 'diesel watts'. Are you a diesel? If so you are probably good at gravel racing! To see what effective gravel training is like including the new Gravel Power workout described in this podcast, try the FasCat app, where the first month is now free! https://fascatcoaching.com/pages/app

    Lactate Truthers, FTP, Zone 2 & ERG Mode: Myth Busting

    Play Episode Listen Later Apr 26, 2024 52:08


    Over the years, the internet has twisted the simple definition of FTP.   We are here to bust those myths and set the record straight. Coach Jake and Frank also cover "Lactate Truthers", Zone 2 and finally our favorite the right and wrong usage of ERG mode.  ERG mode is great but it can be harmful to your training so we discuss. -- The first month of the FasCat app is now FREE: https://fascatcoaching.com/pages/app You'll receive a custom trainning plan, unlimited training plan revisisons, custom workouts, Auto FTP detection, daily Optimize training-to-recovery balance technology + meal plans, and of course the new AI-powered technology CoachCat! Ride Faster Now with FasCat Get started with your free month now: https://fascatcoaching.com/pages/app  

    Achieve your best results with consistency. Here's how

    Play Episode Listen Later Apr 19, 2024 68:22


    For years FasCat has touted 'FTFP' - or follow the f'ing plan! But we realize life often gets in the way of executing a detailed training plan to the T. And that's okay! On this podcast, we talk about how you can adapt to life's winding road, make changes in your training as things come up, but still stay the course to achieving your goals. FasCat is here to help you stay consistent with two great options: you can hire a full-time professional coach or you can use our new FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, and of course the new AI-powered technology CoachCat! Get started with your free month now: https://fascatcoaching.com/app

    Will AI replace human coaches in endurance sports?

    Play Episode Listen Later Apr 12, 2024 61:07


    Will AI replace human coaches in Endurance Sports? The short answer is YES. The long answer is No. No doubt,  AI will 100% change how humans coach endurance athletes.  Or at least the Coaches who adopt and embrace the technology. Gone are the days of a coach spending most of their time on training plan design, data analysis, custom workouts, scheduling and training plan revisions.  AI automates those tasks, mind blowingly well. In fact, our very own CoachCat performs these tasks NOW. This frees up professional coaches to do what they do best, which is to guide athletes through their experience. On this podcast, FasCat Founder Frank Overton explains what AI is doing now in endurance sports coaching, what it could in the future, and what this means for professional coaches and athletes alike. Find out for yourself with a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, and of course the new AI-powered technology CoachCat! Get started with your free month now: https://fascatcoaching.com/app  

    How to ace your first gravel race (of the season, or even ever!)

    Play Episode Listen Later Apr 5, 2024 61:54


    Do you have your first gravel race coming up? Or perhaps you've already done a few in years past, but you've got your first gravel race of the season in your sights. Well, on this podcast, Coach Justin Bowes and Ben Delaney walk you through five main tips so you will show up ready to have your best race. Coach Justin explains how to: 1 get your body ready 2 get your bike ready 3 plan out your nutrition 4 dial in your equipment and 5 practice, practice, practice everything on the all-important simulation ride -- Be sure to check out Coach Justin's page, where you can learn more about him and hire him as a personal coach: https://fascatcoaching.com/products/justin-bowes To start training for your best year yet, get a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, access to FasCat Coaches like Christian and now the new AI-powered technology CoachCat! Get started with your free month now: https://fascatcoaching.com/app  

    5 must-know cycling nutrition strategies

    Play Episode Listen Later Mar 29, 2024 54:10


    If you're interested in going fast, then paying attention to what, when and how much you eat on the bike is of huge importance. And the science and practice of on-bike nutrition has rocketed ahead recently, with the huge amount of carbohydrate consumed in particular being a major change from just a few short years ago. On this podcast, Coach Christian Parrett digs into what you need to know now to fuel your best races and intense training, based on the current science and how it applies to both elite pros and everyday Janes and Joes.  Coach Christian raced professionally for a number of years, and has some funny as well as enlightening stories to tell, comparing what is happening in sports science now with how things worked - or didn't! - back in his day.  We reference three links in the podcast:  -a power-to-speed calculator where you can tweak parameters like your weight and speed and ground surface to see how that affects the amount of power required: https://www.gribble.org/cycling/power_v_speed.html -an energy gel made from Belgian beer beef stew, stoofvlees: https://www.instagram.com/p/C5Dax7yKUwC/?hl=en -Coach Christian's page, where you can learn more about him and hire him as a personal coach: https://fascatcoaching.com/collections/coaches/products/christian-parrett To start training for your best year yet, get a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, access to FasCat Coaches like Christian and now the new AI-powered technology CoachCat! Get started with your free month now at https://fascatcoaching.com/app.

    How I won The Mid South-The Lauren De Crescenzo interview

    Play Episode Listen Later Mar 22, 2024 67:51


    Working with Coach Elliott Baring, FasCat athlete Lauren De Crescenzo won her third Mid South this past weekend in dominant fashion. On this podcast Lauren and Elliott talk about how she trained to win this major 100-mile gravel race, the strategy and tactics and gear she used, what you can learn from her methodology, and what's next on the calendar for the LDC. To start training for your best year yet, get a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, access to FasCat Coaches like Elliott and now the new AI-powered technology CoachCat! Get started with your free month now at https://fascatcoaching.com/app.

    ai optimize mid south ldc fascat lauren de crescenzo
    Your best race yet? Try a multi-day event

    Play Episode Listen Later Mar 15, 2024 57:37


    You know what's better than a great day of racing? Multiple days of racing, all stacked together. Whether a traditional stage race, a multi-day training camp or a race with some additional riding bolted on, there are a few ways to indulge in a big block on the bike, and on this podcast Coaches Sierra Sims and Ricky Arnopol join Ben Delaney to talk about fun and challenging road, mountain and gravel events that they have done and recommend, plus tips and strategies on how to get the most out of them. To start training for your best year yet, get a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, access to FasCat Coaches like Sierra and Ricky and now the new AI-powered technology CoachCat! Get started with your free month now at https://fascatcoaching.com/app.    

    Claim FasCat Cycling Training Tips Podcast

    In order to claim this podcast we'll send an email to with a verification link. Simply click the link and you will be able to edit tags, request a refresh, and other features to take control of your podcast page!

    Claim Cancel