播刻岛
打开 App
FasCat Cycling Training Tips Podcast
Sports
Sports

FasCat Cycling Training Tips Podcast

作者: FasCat Cycling Training Tips Podcast
最近更新: 4周前
The official podcast of FasCat Coaching, based in Boulder, CO. Coach Frank "Big Cat" Overton shares ...

Recent Episodes

How Sweet Spot Training Was Developed

How Sweet Spot Training Was Developed

Sweet Spot Training is one of the most widely used and effective ways cyclists build their base and improve power. Sweet Spot Train the Right Way for FREE in the CoachCat App → https://fascatcoaching.com/app But very few people know the story behind the development of 'sweet spot training'. Long before Sweet Spot Training was mainstream, it was developed inside a secret, private beta group of coaches and sport scientists that I was part of. We were testing a new power-based performance model that would later go on to become the Performance Manager Chart inside TrainingPeaks. And what we discovered & developed changed endurance cycling training forever: there was a  training intensity that built the most fitness for the least fatigue. And that this type of training enabled time crunched athletes to develop a massive aerobic engines that previously weren't possible with Zone 2 training. That discovery became Sweet Spot Training. Do you remember your first sweet spot workout?

4周前
13:23
High Torque, Muscle Tension Intervals

High Torque, Muscle Tension Intervals

Pro Coach Sierra Sims (M.S. Exercise Physiology) breaks down the science and technique behind muscle tension intervals: one of the most effective ways to turn gym strength into real power on the bike.   Whether you're building your base, coming back from the off-season, or looking to climb stronger, these workouts teach your neuromuscular system to produce MORE torque and apply it efficiently across the pedal stroke.   You'll learn: ✔️ What muscle tension (high-torque) intervals actually are ✔️ Why low cadence is so effective for force production ✔️ How to combine torque work with strength training for maximum gains ✔️ How WorldTour pros use torque blocks from October–February ✔️ How to structure these sessions indoors or outdoors ✔️ Real-world workout examples you can try this week  ✔️ How to avoid knee pain and progress safely   Watch till the end where Sierra shows you two practical ways to perform these intervals so you can do them anywhere — on Zwift, on climbs, or on rolling terrain.   🚴‍♂️ Want workouts like these? Hire Coach Sierra, https://fascatcoaching.com/collections/coaches/products/sierra-sims   or Start your 30-day FREE trial → https://fascatcoaching.com/app   The CoachCat App includes: • 15+ muscle tension interval workouts • 600+ cycling workouts • 100+ training plans • Daily AI coaching • Human coach in-app support!

5周前
11:00
My Plan to Live to 100

My Plan to Live to 100

Most cyclists don't realize it, but our entire training lifestyle is basically built for longevity. Endurance & VO2 max training, weight lifting, real food, and good sleep are the same fundamentals that help you live longer and stay healthy as you age. With books like Outlive and the rise of longevity science, I finally decided to share my personal plan to live to 100 and the 8 fundamentals I'm going to use to get there. This video is the first in a full series on Longevity & Health for cyclists and non-cyclists alike. No hacks. No supplement stacks. No billionaire biohacks. Just the fundamentals science keeps pointing to again and again. You'll Learn: 1. Exercise: The #1 lever for healthspan: aerobic base, strength, muscle mass, and durability 2. Nutrition: Real food, protein, plants, hydration, and sustainable habits 3. Sleep 4. Stress Management: Daily habits that keep the nervous system calm 5. Relationships: Backed by the 80-year Harvard Study as a top predictor of long-term health. 6. Purpose & Mission 7. Safety: Smarter riding choices (more gravel/MTB, less traffic), and stepping away from high-risk environments 8. Blood Testing: FTP testing for your health: measure, benchmark, track trends, adjust early. If you want to live well, ride long, and build the longest streak of your life… you're in the right place. Train Smarter. Ride Faster. Live Longer with the CoachCat App https://fascatcoaching.com/app 

2个月前
08:12
Using HRV the Right Way

Using HRV the Right Way

Learn how to use your HRV along with three other essential recovery metrics to train smarter and recover better. Then try the CoachCat App → free for your first 30 days https://fascatcoaching.com/app Coach Frank Overton (the BigCat), founder of FasCat Coaching and creator of the CoachCat App, breaks down what HRV really means, why single-day numbers don't tell the whole story, and how to actually use HRV to train smarter. You'll learn: ✅ What HRV really measures ✅ Why daily HRV scores can be misleading ✅ The importance of trends (7-day, 1-month, 6-month) ✅ How sleep, training stress, and how you feel matter just as much ✅ The four pillars of real recovery ✅ How CoachCat's AI Coaching Intelligence analyzes your data and gives daily guidance — just like a real coach Whether you use Whoop, Oura, Garmin, or Apple Watch… HRV is powerful only if you know how to use it correctly. This video & podcast shows you how to take control of your recovery and confidence in your training.

2个月前
10:25
Why the Off Season is Really the "On-Season" 🚀

Why the Off Season is Really the "On-Season" 🚀

Start Training for Next Year NOW with these 4 "On Season" Training Methodologies. Use the CoachCat to do your Winter Training free for the first month ➡️ https://fascatcoaching.com/app Most cyclists call it the off-season… but that's a mistake. The truth is, winter is GO TIME and its actually the "On-Season" when you lift weight build base and ride Zwift that'll carry you to your best results next year. 💪🚴‍♂️ In this video, Coach Frank Overton breaks down exactly how to train this "off-season" so you can come into spring stronger, faster, and more durable than ever. You'll learn: 🔥 The 4 key pillars of On-Season training: 1️⃣ Weight Lifting for Cyclists 2️⃣ Muscle Tension Intervals 3️⃣ Sweet Spot Base Training 4️⃣ Zwifting for Consistency & Progress 📈 Follow these methods now and add 10–50 watts by next Spring. Don't hope to get faster, train to get faster. Ready to Start? Train smarter this On-Season with: 👉 The CoachCat APP: https://fascatcoaching.com/app 👉 Hire a 1x1 FasCat Coach https://fascatcoaching.com/pages/hire-a-coach  

3个月前
07:58
How to Perform Muscle Tension Intervals on Zwift

How to Perform Muscle Tension Intervals on Zwift

Muscle Tension Intervals are those big gear, low cadence masher that are like lifting weights on the bike. You can do them in the CoachCat app → https://fascatcoaching.com/app where the first month is free. The problem? Not everyone has access to a steady 3–5% climb like we do here in Boulder.  That's where Zwift comes in. In this video, Coach Frank walks you through two ways to perform Muscle Tension Intervals on Zwift: 1️⃣ Exporting your workout into ERG mode and using the Incline setting in the Companion app. 2️⃣ Riding free-form in the Climb Portal and simulation riding uphill for work intervals, then turning around and coasting downhill for recovery. Additionally, you'll learn how torque (force on the pedals) connects to power, and why these intervals build the kind of strength that pays off when you combine it with higher cadence later in the season. 💡 Try both methods, or even all three if you include the outdoor version, as part of your Fall Foundation plan.

3个月前
07:42
Weight Lifting for Cycling

Weight Lifting for Cycling

Weight lifting for cycling can help you gain 15 to 50 watts by next spring — but only if you do it the right way. 🚴‍♂️💪  Watch this podcast on our youTube channel for a better visual learning experience: https://youtu.be/J5nTl0sXrFQ In this video, the BigCat (Frank Overton) show you exactly how to lift weights for cycling to increase your power output, improve your FTP, and have your best season ever. This isn't just theory, we've used this exact 10-week, 4-phase weight lifting plan over the past 20+ years, to coach hundreds/thousands of cyclists to higher FTP's, podiums and group ride hero status 🏋️‍♂️💪 What You'll Learn in This Video: ✅ Why weight lifting works for cyclists and what makes this plan cycling-specific ✅ When to lift heavy — and when to switch to explosive, high-velocity movements ✅ How many days per week to lift ✅ How many sets and reps to do each day ✅ How much weight to lift for each set ✅ How to combine lifting with on-the-bike workouts to turn gym gains into real watts By the end of this video, you'll understand the entire 10-week plan, including sets, reps, percentages, and timing so you can start lifting right. Why This Weight Lifting Plan Works: Not all gym workouts are created equal. A lot of cyclists waste time swinging kettlebells or following generic strength programs that don't translate into more power on the bike. Here's why our plan works: 1️⃣ Lift Heavy → Build strength to generate more force per pedal stroke 2️⃣ Lift Explosively → High-speed lifts simulate pedaling velocity 3️⃣ Neuromuscular Sprint Work → On-bike sprints teach your new muscle to fire faster 4️⃣ Muscle Tension Intervals → Lock in your strength on the bike and crush climbs Get the Full 10 Week Weight Plan Plan in the CoachCat App You could write everything down and try to follow the plan manually… but why guess? Download the CoachCat app for free and get: Your 10-week weight lifting plan Daily workouts with the right weight, sets, and reps Integrated on-bike workouts A downloadable PDF plan Unlimited plan adjustments and training guidance 📲 Start your free trial → https://fascatcoaching.com/app

4个月前
13:49
Why Masters Cyclists Get Slower (and How to Fix it ‼️)

Why Masters Cyclists Get Slower (and How to Fix it ‼️)

Are you masters cyclist wondering why your FTP is plateauing or dropping — and what to do about it? 🚴‍♂️ Watch the podcast with visual charts & graphs on our youTube channel: https://youtu.be/DChZyc_7BWM  In this video, the BigCat, Frank Overton, explains the science behind why masters cyclists get slower with age and, more importantly, how to fix it with a smarter, age-appropriate training plan. We'll cover: ✅ The science behind slower recovery for masters cyclists ✅ Introduction to "tear & repair" and why it takes longer after 40  ✅ How age related decline in hormones increases the time to recover  ✅ Masters cyclists training strategies to boost power and speed ✅ Top tips for adjusting your training plan to fit YOUR physiology Whether you're in your 40s, 50s, or 60s, you can still get faster:  you just have to train smarter, not harder. The BigCat shares the exact adjustments he's made in his own training and the athletes he's coached, plus what's worked for thousands of athletes we've coached at FasCat Coaching. Follow a Masters Based Training Plan FREE for 1 month ➡️ https://fascatcoaching.com/app

4个月前
10:14
Masters Intervals: Train like a Pro, Recover like Your Age

Masters Intervals: Train like a Pro, Recover like Your Age

Intervals for Masters cyclists don't have to be complicated but they do have to be different. 🚴‍♂️ Watch this video on our youtube channel for a more immersive visual learning experience: https://youtu.be/12H-rYEylo0 If you're over 40, 50, or even 60, you can still train like the pros with the same intervals, the same intensities, the same power zones. But here's the secret: you can't handle the same volume or recover as quickly as younger riders. In this video, Coach Frank from FasCat Coaching breaks down how to adjust your interval training based on your age, recovery, and goals using real data from coaching both pros and masters athletes for over 20 years. What You'll Learn in This Video: ✅ The best VO₂ max intervals for masters cyclists ✅ How to modify anaerobic (Zone 6) intervals to match your recovery capacity ✅ Why Sweet Spot training still works — but needs less volume as you age ✅ How many hard interval sessions per week you should actually be doing ✅ The science behind slower recovery after 40 — and what to do about it    Whether you're training for a Gran Fondo, crit, gravel race, or just chasing FTP gains, these strategies will help you train smarter, not harder — and get faster without burning out. 🚀 Get Your Free Month of CoachCat Want age-appropriate, personalized interval plans built from your power data? Download the FasCat App and start training with CoachCat — your first month is FREE: 🔗 https://fascatcoaching.com/app

4个月前
07:46
Don't Go Insane from Your Training

Don't Go Insane from Your Training

Coach Frank gives you a cycling season review by asking questions about your training and data. T Watch this podcast on youTube for a more visual immersion: https://youtu.be/-gma7xCqftU Know what you did, so you don't make the same mistakes again and go insane. Coach Frank will ask: 1️⃣ When did you start training this past year and how consistent were those first weeks?  2️⃣ Did you lift heavy in the winter (full squats/hinges à la Dr. Stacy Sims), and did it carry over to the bike? 3️⃣ Did you spend at least 8 weeks building your aerobic base? What did your volume and Z2 time look like? 4️⃣ Did you do true full gas intervals with progression and planned recovery?  Why it matters A simple cycling season review turns scattered numbers into a clear game plan of what worked, what didn't, and exactly what to change. Get help: 🆓 Try CoachCat free for 30 days where a season in review coaching call included → https://fascatcoaching.com/app

4个月前
09:31
You're Riding Zone 2 TOO Hard

You're Riding Zone 2 TOO Hard

Think you're training in Zone 2? Many athletes aren't and this #1 training mistake could be slowing your progress and sabotaging your endurance gains. 💡 Train your Zone 2 the Right Way with CoachCat Free for 30 Days https://fascatcoaching.com/app In this video, Coach Frank explains the #1 Zone 2 training mistake, why it happens, and how to fix it so you can ride smarter, recover faster, and get more from your training. You'll learn: ✅ The correct Zone 2 ranges for power, heart rate, and RPE ✅ Why heart-rate-based training often beats power on long rides and tired days ✅ How to avoid "junk miles" and keep your easy rides truly easy ✅ The fat-burning and mitochondrial benefits of doing Zone 2 right ✅ Why even Sweet Spot fans still need Zone 2 Watch this podcast on youTube for an immersive visual experience: https://youtu.be/FiYzyPu6Zz0 

5个月前
09:44
Start Training by these 3 Fundamentals

Start Training by these 3 Fundamentals

Start training for your first time with these 3 easy steps.  Watch this podcast on our youTube channel for a more immersive visual experience: https://youtu.be/mWbzHdGuT00 If you've caught the cycling 'bug', maybe you've signed up for a group ride, a charity event, or even your first race and now you're wondering how to actually start training.  In this video, Coach Frank shares three simple steps to start cycling training. You'll learn how to:  ✅ Use your Why ✅ Get a Training Plan that fits your schedule ✅ Track Your Progress to see real improvement Cycling is a sport where you get back what you put in and when you train with purpose, the results are motivating and fun. Follow these steps and turn your casual rides into real fitness gains and a lifetime of cycling enjoyment.

5个月前
12:02
How to Taper and Peak, the Right WAY

How to Taper and Peak, the Right WAY

Peaking is about resting more and riding less while maintaining intensity. When done properly you can "Peak" and achieve up to a 6% increase in FTP !   Watch this podcast on our youTube channel https://youtu.be/RI2-T-evi7k   Coach Frank (a.k.a. the BigCat) breaks down exactly how to taper for your A race and how to avoid the #1 mistake that leaves power on the table.   Learn the two-step formula of Overload + Taper, based on 20 years of coaching experience and proven sports science. Whether you're racing Leadville, chasing Strava PRs, or aiming for your best local group ride yet, this is how you ride faster by riding less. We're talking up to a 6% increase in FTP with the right taper.   In this training tip you'll learn   Two Steps to PEAK   Taper Definition - the Science  The Proper Taper Length  The ART of the TAPER  What a 2 Week Taper Looks Like   📲 Start your taper the smart way: 👉 Download the Two-Week Taper to Peak Plan in the CoachCat app 👉 Or build your custom plan with CoachCat AI at https://fascatcoaching.com/pages/coachcat   💬 Tell us in the comments what goal event you'd like to peak for (it can even be your local ride) and Coach Frank will reply with advice to help you peak!

5个月前
11:30
How Much Sweet Spot You Should Do (to do it RIGHT)

How Much Sweet Spot You Should Do (to do it RIGHT)

Sweet Spot Training, one of the most effective ways to improve FTP, increase endurance & build durability. Follow our Sweet Spot Plans for FREE https://fascatcoaching.com/app Watch this training tip on our youTube channel https://youtu.be/rWehU8_YcZk In this video, you'll learn:  ✅ How much Sweet Spot at what time of the year ✅ How your discipline, Road, Gravel, MTB, Fondo and More affects Sweet Spot volume ✅ How to progress your workload safely and efficiently ✅ Real-world examples of how we prescribe Sweet Spot Whether you're training 4 hours a week or 12+, this video will help you train smarter—not just harder. 🚴‍♂️ Ready to start training with Sweet Spot? Try the CoachCat app free for 30 days — no credit card required: 👉 https://fascatcoaching.com/app

5个月前
20:56
Lose Weight like a Ferrari

Lose Weight like a Ferrari

Trying to lose weight but not seeing results, even with all the miles you're putting in? You're not alone. In this video, Coach Frank "the BigCat" Overton shares a practical, science-backed approach to eating for fat loss without sacrificing performance. Whether you're over 40 or just want to improve your power-to-weight ratio, this is a smarter way to fuel your riding. Watch this training tip on our youTube channel https://youtu.be/SW4mR4iLIHY You'll learn: ✅ Why "Winning in the Kitchen" beats riding more and eating less ✅ What to eat, when to eat, and how to fuel for performance ✅ 7 core nutrition principles for weight loss over 40 ✅ Why fasting fails, and how to build meals that support recovery and watts ✅ Bonus tips on meal timing, hydration, and sustainable fat loss 📱 Inside the CoachCat app, you'll get access to: 🥗 Winning in the Kitchen Meal Plan: simple, nutritionist designed meals to fuel your training 🧑‍🍳 Weight Loss Meal Plan: calorie-aware meals that support fat loss without sacrificing energy 💡 Plus, CoachCat's built-in AI helps you substitute ingredients or create custom recipes on demand Start Winning in the Kitchen today: your FTP (and waistline) will thank you.   👉 Download the CoachCat app to get started ➡️ https://fascatcoaching.com/app 👍 Like, Subscribe, and drop your nutrition questions below—I'll answer as many as I can!

6个月前
16:34
Setting Up Your Power-Based Zones & Training Guide

Setting Up Your Power-Based Zones & Training Guide

Learn How to Setup and Use Your Power Training Zones with your Powermeter. Take the guesswork out your power-based training using CoachCat where the 1st Month is FREE ➡️ https://fascatcoaching.com/app Coach Frank breaks down how to train with power by understanding and applying cycling power zones Whether you're brand new to using a power meter or looking to fine-tune your training, this video will help you ride smarter and get faster. You'll learn: ✅ What each power zone means and the physiological benefits ✅ How to test for your FTP and set your personalized training zones ✅ How to actually use Zones 1–7 in your training to improve endurance, increase FTP, and get more out of every ride. From Zone 1 recovery rides to Zone 5 VO2 Max intervals and Sprint efforts in Zone 7, you'll see how to apply power-based training like a pro. 🚴‍♂️ Ready to train with purpose? Check out the CoachCat app, which automatically calculates your zones, prescribes daily workouts, and adapts your training plan when life happens: 👉  https://fascatcoaching.com/app

6个月前
17:30
Training Year-Round without Burning Out: using our 365 ATP

Training Year-Round without Burning Out: using our 365 ATP

Stop plateauing and start progressing with our annual training plan. In this training tip, Coach Frank (aka The BigCat) breaks down The 365 Plan, FasCat's complete year-round training system to help you get faster without burning out. Watch this podcast on our youTube channel: https://youtu.be/S6ZpZaJHC80 Whether you're racing, training for a big gravel ride, or just want to crush the group ride, this is the structure that works. You'll learn: ✅ How to set your Annual Training Plan (ATP) ✅ When to lift, build base, and add intervals ✅ How to adjust when life gets in the way ✅ How to apply this plan inside the CoachCat app 🎯 Want to automate your ATP? Try CoachCat free for 30 days: https://fascatcoaching.com/app #TrainSmarter #CoachCat #AnnualTrainingPlan

6个月前
16:46
The Right and Wrong Way to do Intervals

The Right and Wrong Way to do Intervals

You're doing cycling intervals, but are you doing them right? See 'if' your interval training is 'RIGHT' in the CoachCat app where the first month is free ➡️ https://fascatcoaching.com/app In this training tip, Coach Frank (aka the BigCat) breaks down the right way and wrong way to perform power-based interval workouts. Whether you're training for a crit, fondo, gravel race, group rides, or just chasing PRs, getting your Zone 4, 5, and 6 efforts right is the key to unlocking performance gains. Watch this training tip on our youTube channel: https://youtu.be/-7Ui3MORgbk 🚴‍♂️ Learn how to: ✅ Pace your VO2 Max, Threshold, and Sweet Spot intervals correctly ✅ Use tools like 3-second power and lap average to guide your effort ✅ Avoid common mistakes like going out too hard, relying on ERG mode, or over-riding Sweet Spot ✅ Take control with the lap button and train with intent—not automation CoachCat helps you dial in your execution with personalized feedback and post-ride analysis. After your workout, tell CoachCat how you felt and get advice on how to improve.

6个月前
14:07
your DIY 🇫🇷 Tour de France Plan

your DIY 🇫🇷 Tour de France Plan

You can ride the Tour de France too with this FREE training plan built for the everyday cyclist with limited time. 💥 🚴‍♂️ Watch this training tip on our youTube channel https://youtu.be/QC7qfaLdR84 We took the terrain of this year's Tour stages and created at at home version for working athletes who want to push their fitness, add some excitement to their summer training, and ride with purpose. ✅ Weekday workouts are 1 hour and ✅ Weekend rides are up to 3 hours ✅ Built by Coach Jake: a former Pro Cyclist and Current Pro Coach ✅ Includes VO2's for short hilly stages, endurance days for flat stages, and threshold intervals on the Time Trial and Mountain Stages + the Rest Days —just like the pros ✅ you also get Instant AI-powered analysis and recovery insights via CoachCat No massages. No team bus. Just you, your bike, and the power demands as what the Tour riders are doing that day 📈 Track your data, get feedback, and upgrade your training with CoachCat: https://fascatcoaching.com/app

6个月前
16:02
Steamboat Gravel, Blue Course Advice for the First 22.5 miles

Steamboat Gravel, Blue Course Advice for the First 22.5 miles

🎯 Steamboat Gravel Blue Course Strategy: our Coaching Advice for the First 22 Miles 🚴‍♂️ The first 22 miles of the Steamboat Gravel Blue Course can make or break your race. Watch is training tip on youTube with course visuals: https://youtu.be/rknsp16bvdI In this episode, Coach Frank and 2023 Blue Course winner Andrew Giniat break down exactly how to pace the opening climbs, avoid the classic early blow-up, and position yourself for success in the second half of the race. Whether you're racing Steamboat for the first time or returning to improve your result, this course intel will help you ride smarter — not just harder. ✅ Key Topics: How to handle the opening 10-mile pack dynamics Power targets (W/kg) for the 4 stair-step climbs What not to do on the descents How to "sag climb" and conserve energy Why mile 22.5 is the most important point of the race Pre-race recon tips to boost confidence on race day 📍 Pro tip: Download the Steamboat Blue course to your head unit and set a target for mile 22.5 — your first big checkpoint. Hire Coach Andrew or Train with CoachCat - the first month is free https://fascatcoaching.com/

6个月前
17:39
Sauna & Heat Training for an 8% Increase in Power Output & VO2 Max

Sauna & Heat Training for an 8% Increase in Power Output & VO2 Max

Heat Training has been scientifically shown in cyclists to improve VO₂ max and power by 8%. Train with CoachCat Free for the 1st Month ➡️ https://fascatcoaching.com/app  Watch on youTube for visuals: https://youtu.be/l55fzZFPLJs In this video, Coach Frank "BigCat" Overton breaks down the cutting-edge science behind heat training, including the legendary Lorenzo study and real-world sauna-based alternatives that don't require a heat suits and 104°F pain caves. You'll learn: ✅ The difference between active and passive heat training ✅ Why 175°F is the critical temperature for heat shock protein activation ✅ A practical 4-week protocol you can start tomorrow ✅ How elite cyclists like Pogacar use heat training to gain an edge ✅ Whether a dry sauna really works—and how to do it at home for under $500

6个月前
11:54
Leadville 100 MTB Nutrition Plan with Coach Elliott

Leadville 100 MTB Nutrition Plan with Coach Elliott

10 Gels, 10 Bottles, Mile-by-Mile: Your Leadville 100 MTB Nutrition Plan from Coach Elliott Baring. Follow our Six Week Leadville Training Plan, Free for the First Month ➡️ https://fascatcoaching.com/app Racing the Leadville Trail 100 MTB? With 105 miles, 12,000 feet of climbing, and 10,000+ feet of elevation, your fueling strategy can make or break your race. Watch the complete video on youTube: https://youtu.be/8xWKDkxr8rA?si=phrAcKKtGgn6ypVh In this video, Coach Elliott from FasCat Coaching walks you through a complete Leadville 100 nutrition plan, mile by mile, using NeverSecond products to hit your carb and hydration targets with precision. This plan calls for consuming 10 gels + 10 bottles = 900 grams of carbs. You'll learn: ✅ What to eat and drink — and when ✅ How to hit 90–113g carbs/hour with C30 gels + C30 drink mix ✅ Why carb-to-fluid ratio matters at altitude ✅ How to split your intake between solids vs fluids ✅ Race-day examples for 8, 9, and 10-hour finishers ✅ What mile markers to consume a gel ✅ What mile markers you want to consume your bottles Pro Tip: Practice this plan in training because gut absorption is trainable, and Leadville is unforgiving. 00:00 Introduction 00:37 Gels & Sports Drink Mix 01:01 Effects of Altitude on How you Absorb Carbohydrate 01:44 Fueling Logistics 03:35 Mile by Mile Eating & Drinking 08:11 Using Caffeine 08:46 Increase Sodium Intake

7个月前
15:06
Fix Your Fade! Training Your Durability

Fix Your Fade! Training Your Durability

Have you heard the buzz about "Durability" in cycling? It's being hyped as the secret behind Pogacar's dominance. Improve your Durability with the CoachCat app ➡️ https://fascatcoaching.com/app Watch this training tip on yourTube: https://youtu.be/_TuRSwEZBH4 Coach Frank Overton (aka the BigCat) breaks down what Durability actually means, how it impacts your performance in long rides and races, and the 8 best ways to improve it — from increasing your training volume and adding long rides, to strategic interval placement and training when tired.  You'll learn: ✅ Why riders with the same FTP can have vastly different race results ✅ How to build a more "durable battery" that doesn't fade late in races ✅ How to test your own Durability using power data from real rides ✅ Why FTP isn't dead — and how Durability complements it If you've ever faded in the final hour of a Fondo, gravel race, or road race, this video is for you. Training Durability is the tortoise-beats-the-hare strategy that helps you finish strong and outperform riders with even higher FTPs. 📈 Drop your questions in the comments — and if enough of you are interested, Coach Frank will make a follow-up video on how to test and track your Durability with power data. 👉 Subscribe for more cycling science, real-world coaching, and actionable training tips from FasCat Coaching.  

7个月前
11:22
USPRO Nationals Power Data: Inside the Numbers of Coach Ricky Arnopol's Top-10 Finish

USPRO Nationals Power Data: Inside the Numbers of Coach Ricky Arnopol's Top-10 Finish

div]:bg-bg-000/50 [&_pre>div]:border-0.5 [&_pre>div]:border-border-400 [&_.ignore-pre-bg>div]:bg-transparent [&>div>div>:is(p,blockquote,h1,h2,h3,h4,h5,h6)]:pl-2 [&>div>div>:is(p,blockquote,ul,ol,h1,h2,h3,h4,h5,h6)]:pr-8"> _*]:min-w-0"> Join us for an in-depth conversation with Coach Ricky Arnopol as he breaks down his impressive 10th place finish at the US PRO Road Race Nationals. In this episode, Ricky pulls back the curtain on his training approach, sharing the power data and metrics that guided his preparation for one of America's most competitive cycling events. Watch this episode on our youTube channel:  https://youtu.be/fUfRz4u33iM We dive deep into the specifics of Ricky's custom workout protocols, exploring how he designed them specific to the race course.  Ricky also shares his proven recovery strategies that kept him fresh and competitive throughout his campaign, offering practical tips that cyclists at any level can apply to their own training. Whether you're a data-driven athlete looking to optimize your power zones, a coach seeking new workout ideas, or simply curious about what it takes to compete at the professional level, this episode offers valuable insights from someone who's walked the walk at the highest levels of American cycling. Topics covered: Power data analysis and race-day numbers from nationals Custom workout design  Recovery protocols for high-level training Post Race/Workout Nutritio  Lessons learned from racing against America's top pros Tune in to learn from Coach Ricky's experience and discover how meticulous preparation and smart training can lead to breakthrough performances on cycling's biggest stages.  

7个月前
20:47
Five Recovery Metrics Every Cyclist Should Know

Five Recovery Metrics Every Cyclist Should Know

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.   

7个月前
14:21
Gravel Training for Beginners & Intermediates: The 4 Pillars + a new Gravel Plan Sneak Peek

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

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.  

8个月前
21:20
Training for Master Cyclists

Training for Master Cyclists

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.  

8个月前
28:51