FasCat Cycling Training Tips Podcast

Build a custom cycling training plan in 5 questions. For a visual walk through of the custom plan builder watch this podcast on our youTube channel here https://youtu.be/nO94dhqgjBg In this podcast & video, Coach Frank walks you through the new CoachCat Custom Training Plan Builder. We use over 100 of our coach-built training plans as phases of your training — Sweet Spot base, builds, intervals, weight lifting, and event-specific phases for road, gravel, fondo, century, time trial, triathlon, mountain bike, cyclocross, and crits — and stitch them together based on your answers to 5 simple questions: 1️⃣ Your fitness level and how many hours a week you can train 2️⃣ What you're training for 3️⃣ When that goal is 4️⃣ Whether you want to include strength training 5️⃣ Your availability — including the days you can't train and your preferred long ride day The result: the right phase at the right time, lined up to your goal date, fit to your week. What's new in this builder: → Specify the days you can't train (3, 4, or 5 days a week — your call) → Choose your long ride day (Saturday default, but pick any day) → Climbing-specific training if your event has climbs → Smart strength training: 10-week lifting in Fall/Winter, maintenance in Spring/Summer Plus, a closer look at: Event-specific phases for every cycling discipline Why timing your peak matters The strength training question — and why most athletes get it wrong Already training with CoachCat? Click "Build a Custom Plan" inside the app — your plan also comes with a complimentary coaching consultation to verify the build and suggest improvements. 🚴 About FasCat & CoachCat FasCat Coaching has been training cyclists for 20+ years. CoachCat is our AI-powered coaching app that delivers personalized training, daily check-ins, and the same coaching methodology we've used with World Tour pros and amateurs alike — at a fraction of the cost of 1:1 coaching.  🔗 Links → Build your custom plan: https://fascatcoaching.com/app → Browse training plans: https://fascatcoaching.com/collections/training-plans/ → FasCat Training Tips blog: https://fascatcoaching.com/blogs/training-tips 

Are you doing your zone 4, 5, and 6 intervals as hard as you can? Try CoachCat free: https://fascatcoaching.com/app  In this video, Coach Frank shows you how to go full gas and get more out of your intervals — more watts, more physiological benefits, and more race craft. Plus the 3 best zone 4, 5, and 6 interval workouts we prescribe to our 1:1 coaching athletes and in the CoachCat app. 🚴 THE 3 WORKOUTS  Zone 4 Threshold: 3 x 8 minutes @ 103-110% FTP  Zone 5 VO2 Max: 2 sets of 2 x 3 minutes @ 106-120% FTP  Zone 6 Anaerobic: 2 sets of 3 x 1 minute @ 120%+ FTP 🐱 TRAIN WITH COACHCAT Your AI cycling coach built on 20 years of FasCat methodology. CoachCat builds your custom training plan, prescribes these exact intervals at the right time, tells you what wattages to hit, and analyzes your power data after every ride. 👉 Start your free week: https://fascatcoaching.com/app 🏆 WORK WITH A FASCAT COACH 1:1 Ready for personalized coaching? Our coaches work with athletes from World Tour pros to weekend warriors. 👉 https://fascatcoaching.com/coaching 00:00 Introduction 00:50 SmartTrainers = DumbTrainers 01:17 What "Full Gas" Means 01:56 The Art of Pacing 03:07 Turn ERG Mode Off 03:25 Imperfect is better than "Perfect" 03:44 Outside is Better ‼️ 04:33 Coach Frank's 3 Favorite Zone 4 Interval Workout 06:16 Favorite VO2 Max workout 06:51 Zone 6

Are you a master's cyclist trying to get faster but feel like something is missing from mainstream advice? Train this way FREE for 1 Month https://fascatcoaching.com/app In this video, Coach Frank breaks down the 5 most important training rules for cyclists over 40, 50, and 60+ , and more importantly, what Bicycling Magazine didn't have space to tell you. Frank was recently featured in their article on coaching older cyclists, and while they nailed the headlines, there's a lot more nuance that can make or break your performance. Today, Coach Frank is giving you the full coaching perspective. 🚴‍♂️ What You'll Learn: - Why more miles ≠ more fitness (and how to balance training with recovery) - The truth about high-intensity (Zone 6) work for older athletes - How to strength train the right way (without sabotaging your riding) - Why you don't need a race to train with purpose - The #1 mistake masters cyclists make: taking extended breaks ⚠️ Stick Around for Rule #5 If you take winters off, skip riding on vacation, or think breaks help you reset… this could be holding you back more than you realize. 📖 Read the Original Article https://www.bicycling.com/training/a70723113/older-cyclist-training-rules/ 🤖 Want Help Applying This? Try the CoachCat AI Coach: ✅ Personalized training plan ✅ Feedback on your workouts ✅ Built specifically for masters athletes 👉 Start your FREE 30-day trial (includes coaching consultation): https://fascatcoaching.com/app or Hire a FasCa Coach: https://fascatcoaching.com/pages/hire-a-coach 💬 Let Us Know: Which of these 5 rules are you already following—and which one surprised you the most? 👍 If this helped, hit like and subscribe for more training tips for masters cyclists. Work Hard. Ride Fast. Have Fun. FtFP.

Coach Frank describes a 3 month Unbound training plan that you can follow FREE for 30 days → https://fascatcoaching.com/app Develop your Diesel Watt power by knowing how to train it in March, April, and May to arrive in Emporia fresh, fit, and ready to send it. Whether you're lining up for the 200, 100, or XL, this video covers the training concepts that have helped thousands of FasCat athletes finish strong,from sweet spot base building to full gravel simulation rides to the art of a proper taper. You'll learn: the Gravel Power Workout (the single best workout for gravel racers) how to build your long ride from 2.5 hours to 5+, why Flint Hills repeats matter, and what race-winning power data from Ian Boswell, Pete Stetina, and Cam Jones tells us about pacing Unbound. 📱 The CoachCat app gives you a custom Unbound training plan, AI coaching to adjust on the fly, and nutrition guidance — all free for 30 days. 🚴 Let us know what distance are you riding at Unbound 2026?  #UnboundGravel #UnboundGravel2026 #GravelTraining #FasCatCoaching #CoachCat #SweetSpotTraining #DieselWatts #GravelSimulationRide #FlintHills #EmporiaKansas #GravelPowerWorkout #HowToTrainForUnbound #GravelRacing #CyclingTraining

Are you making this gravel pacing mistake? It could be costing you 30 minutes or more — and you won't even feel it happening until it's too late.   In this video, Coach Frank breaks down the #1 pacing mistake I see in gravel race power files, why it happens, and exactly how to fix it. I'll show you the one tactical decision you need to make in the first hour of your next gravel race that could save you 30 minutes — without being any more fit than you already are. What you'll learn: - Why gravel racing is really a time trial (and why that changes everything) - How to use Intensity Factor (IF) as your real-time pacing gauge - The art of "self-dropping" — and why the tortoise always beats the hare - A 4-step process for finding the right group without blowing up - First-hour IF targets for every race duration from 2 to 8+ hours Want course-specific pacing instructions in watts for YOUR next gravel race? CoachCat's AI can give you section-by-section wattage targets so you always know what's too hard and what's just right. 🚀 Start your free trial: https://fascatcoaching.com/app

Learn how not to be the Group Ride Hero and Train the Right Way, Free for 30 days → https://fascatcoaching.com/app One of the most common mistakes cyclists make is piling on high-intensity intervals before they've finished building their aerobic base. It feels great in February. You're flying on the group ride. You're winning town line sprints. But by May, when racing and big events actually matter, you're flat, stale, and wondering what happened. In this video, Coach Frank Overton from FasCat Coaching shows you how to bridge the gap between base season and race season the right way. You don't need to live in Zone 2 forever. But you also shouldn't be smashing yourself with full-gas workouts every week. The answer? A smart, controlled progression that introduces just enough Zone 4, 5, and 6 intensity to wake up speed while still building durability and aerobic strength.  Inside, Frank walks through four proven winter workouts from the CoachCat training system: 🐆 The Cheetah Pounce – Sweet Spot control with explosive attacks. Practice commitment and fast-twitch recruitment without blowing up recovery. 🎯 Sprint → Stalk & Catch – Learn how to handle the surges that drop riders in real races and group rides. 📊 The Three 8's – A powerful combination of testing and training that reveals your true ability and builds fatigue resistance. 💳 The AmEx Ride – FasCat's signature terrain-driven session. No timers, no ERG, just smart execution and a mission: don't come home without your prescribed OTS. These workouts help you: ✔ build the engine ✔ touch high power ✔ improve repeatability ✔ arrive in spring ready for true interval work  Instead of peaking early, you'll keep stacking fitness when it counts. If you're following a structured plan, this is the step many athletes miss. Try These Workouts Yourself They're available inside the CoachCat AI app, where you can follow your training plan, track OTS and LEVEL, and get guidance based on your real data. 👉 Start your free 30-day trial https://fascatcoaching.com/app Have questions about winter training or how to balance intensity with base work? Drop them in the comments. And tell us: Which workout looks the hardest? Which one would you skip if you could? 😈

Getting sick or injured during a training block doesn't have to ruin your season. Try Coaching (AI or 1:1) Free for the 1st 30 days → https://fascatcoaching.com/  In this video, Coach Frank breaks down how to use your coaching in the event of sickness or injury without making things worse and without losing weeks of fitness to a preventable layoff. You'll learn a simple 6-step process used with real coached athletes to: ✅ decide when to rest vs train ✅ adjust intensity and volume ✅ avoid overdoing it ✅ revise your training plan ✅ rebuild day by day Most athletes don't lose fitness from missing a few workouts — they lose it by pushing through pain or sickness and turning small issues into multi-week layoffs. This video shows you how to avoid that mistake. We'll also show you how CoachCat, our AI Coach, handles illness, injury, and "something feels off" situations by revising the training plan automatically when life happens.  –––––––––––––– Try CoachCat Free for 30 Days: https://fascatcoaching.com/app Work with a 1:1 Coach Free for 30 Days (limited offer) https://fascatcoaching.com/pages/hire-a-coach What is CoachCat? CoachCat is an AI Coach that builds custom training plans, analyzes your power files, revises workouts automatically, and helps you train smarter all year round.  

Learn how to eat right for your cycling. Most cyclists try to lose weight by eating less and riding more and that doesn't work. Get the Go Fast Grocery List mentioned in this video for FREE → https://fascatcoaching.com/app  In this video, Coach Frank breaks down the #1 nutrition mistake most cyclists make and explains why watts per kilo don't improve on the bike… they start in the kitchen. This video introduces our long-standing FasCat concept called Winning in the Kitchen: a simple, sustainable approach to performance nutrition and weight loss that works for real cyclists with real lives. You'll learn:  why you can't out-ride bad nutrition the 80/20 rule of weight loss for cyclists the Go Fast vs Go Slow food framework why grocery shopping matters more than recipes how to avoid "Losing in the Breakroom" what Winning in the Kitchen actually looks like day-to-day and one of our favorite cyclist meals: Salmon Watts This is not calorie counting. It's not a fad diet. And it won't sabotage your training. It's how cyclists fuel smarter, lose weight sustainably, and improve watts per kilo. 🛒 Want help putting this into practice? When you start a free trial of the CoachCat app, you'll get: our Go FasCat Grocery List, Performance-focused meal plans and nutrition guidance built around the Winning in the Kitchen framework including "How Much you Should Eat" before that big ride tomorrow.  👉 Start your free trial here: https://fascatcoaching.com/app

The base training advice you've been getting from social media and indoor riding platforms is wrong.  Riding only Zone 2 all winter doesn't work for cyclists with less than 8 hours a week to train. Riding hard indoors doesn't work either. In this video, Coach Frank Overton (aka BigCat) breaks down how to build a REAL aerobic base on just 4–8 hours per week, using the Sweet Spot training methodology he has pioneered for the past 20 years. You'll learn: 1️⃣ Where base training actually fits in your annual plan 2️⃣ Why Zone 2-only training fails when volume is low 3️⃣ The biggest base-training mistakes cyclists make indoors 4️⃣ Why Sweet Spot delivers more aerobic gains per minute 5️⃣ How to measure base fitness using OTS & Level 6️⃣ What a real month of base training looks like (calendar example) This is the same approach we've used for over 20 years to help time-crunched amateur cyclists get stronger, more durable, and faster without burning out. 🎁 FREE BASE TRAINING + GIVEAWAY  If you listen to the end, you can get ✅ A full month of base training for free ✅ A chance to win a FREE YEAR of the CoachCat app How to enter the giveaway: Start a free 30-day trial using the link below Comment "CoachCat" on this video (plus any questions or thoughts) No purchase necessary. One winner will be randomly selected and announced in the comments 5 days after this video goes live. Even if you don't win, you'll still get full access to this month of base training for free. 👉 Start your free trial here: https://www.FasCatCoaching.com 

What happens when you mix a live Sweet Spot group ride, real-time coaching, fueling advice, tech questions, and unfiltered athlete Q&A? You get a live, no-BS training session led by Coach Frank that covers how cyclists train. Pardon the audio as we recorded from our discord channel that was live during the ride. In this ride & podcast, we dove into a dozen or more topics, including: 1. How to ride Sweet Spot by feel (no rigid intervals required) 2. Why Sweet Spot is "not too hard, not too easy — just right" 3. Fueling correctly indoors (70–90g carbs/hr and why it matters) 4. ERG mode: when to use it and when it hurts your training 5. Using time-in-zone instead of chasing perfect watts 6. Heart rate vs power for Sweet Spot Time in Zone Accuracy 7. Training consistency, durability, and long-ride fatigue resistance 8. How to adapt training when life, travel, injuries, or holidays happen 9. Festive 500 strategy for road, gravel, crit, and masters athletes 10. Strength training + endurance: how to blend them without burnout 11. Why most plateaus are caused by doing the same thing too long 12. How CoachCat helps revise plans, answer questions, and guide decisions in real time 🎯 Who this ride and podcast is for: Masters cyclists Time-crunched athletes Gravel, road, crit, and fondo riders Athletes training indoors on Zwift Anyone tired of over-complicating training 🧠 Key takeaway: Fitness comes from doing slightly more work than yesterday and recovering well enough to do it again tomorrow. Sweet Spot training done right builds durability, raises FTP, and teaches you how to pace long efforts — without burying yourself. 🚴 Join us live again on January 3rd, 2026 Sweet Spot Saturday is part of a 7-ride progression series: Each ride gets 30 minutes longer Builds durability and confidence Ride #7 culminates in the legendary Uber Pretzel 📅 Next ride: January 3 👉 Join the FasCat Coaching Club in the Zwift Companion app 👍 Like • Subscribe • Share If this helped your training, hit 👍, subscribe for science-backed cycling advice, and share with a riding buddy who trains hard but wants to train smarter. Train Smarter. Ride Faster. — Coach Frank 🐾

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?

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!

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 

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.

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  

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.

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

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

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

The AmEx Ride is a style of cycling training thats fun, flexible, and it makes you hella fast. 💨  There is no strict structure, and they are variable power rides in all zones, 2-7.  Watch this tip on our youTube channel: https://youtu.be/_v3KjeloYfM Unlike cookie-cutter intervals, the AmEx Ride blends old-school cycling wisdom with new-school data to give you the ultimate race simulation. You'll ride all zones (2–7) based on feel, but track your OTS & TSS in real time to know you've done the work. 📈 Today, I'm taking you through the power analysis of a recent 75 OTS AmEx Ride. 💨 Train like this using the CoachCat App where the 1st month is FREE https://fascatcoaching.com/app

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

FasCat Coach Elliott Baring shares what kind of power output and training it took for him to race a sub 7 hour and 30th place in the Pro Men's Leadville 100 MTB Race.   See his watts / kg up all the significant climbs, learn how much he ate and about the heat training he did for altitude acclimation.    Want help with your Leadville Training? Hire Coach Elliott!  https://fascatcoaching.com/collections/coaches/products/elliott-baring   Elliott will give you a data review just like this video and talk with you about your life, your goals - EVERYTHING that it takes for tackling the Leadville 100 MTB race.

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 

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.

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!

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

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!

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

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

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.

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

🎯 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/

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

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

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.  

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.  

Its not Sweet Spot or Polarized, its BOTH! Train this way on the CoachCat App ➡️ https://fascatcoaching.com/app Watch this podcast on our youTube channel for visual charts & graphs: https://youtu.be/QM3IVNRtDEs When Sweet Spot and Polarized Training are used in succession you will ride faster. Science says so, as well as our 20 years of experience + UAE's Head of Performance, Dr. Jereon Swart. 🧠 You'll Learn: ✅ Background of Traditional Training Approaches ✅ How the Coaches are AHEAD of the Scientists ✅ Switching from Base to Race  ✅ the Science of USING BOTH  ✅ UAE Trains Pyramidal (Sweet Spot)  ✅ Training Plans Using Both

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.   

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.  

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.  

🛣️Try Sweet Spot and Zone 2 Training as described in this podcast, in the CoachCat app for Free for 1 Month ➡️ https://fascatcoaching.com/app In this training tip, I describe how to combine Sweet Spot and Zone 2 training to get the best of both worlds. 🚀. In the last video, we talked about how Sweet Spot training drives more physiological adaptations than Zone 2 alone. But — and it's a big but — training Sweet Spot every single day? That's wrong. ❌ Instead, the real magic happens when you blend these two intensities together in a smart training plan. You get all the mitochondrial gains from Sweet Spot and all the fat oxidation benefits from Zone 2.  In this video I'll go over:  📅 What a training week looks like 🔥 Why combining both gives you the best adaptations 🚲 How you can even use Sweet Spot and Zone 2 in the same ride 📚 And of course, the science behind it all

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. 🎧 Brought to you by CoachCat — your AI-powered cycling coach. 🎁 Try it FREE for 1 month ➡️ https://fascatcoaching.com/app

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions  

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions  

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions

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 achieved 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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions    

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection

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 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰ Instant Data Analysis 💥 Custom Workout Recommendations 🧠 Training Plan Revisions 🚀 Auto FTP Detection