FasCat Cycling Training Tips Podcast

Riding too hard, too often. Bonking. Not having fun! As cyclists, we have some bad habits, and this podcast is about a few common ailments, and how to avoid them. Today we have Coach Ricky Arnopol joining us to talk about 6 Bad Habits he often sees in his coached athletes, his pro teammates on the UCI Continental Team Project Echelon, and cyclists in general. --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off a subscription to Optimize — your year-round training solution with unlimited training plans, meal plans, and strength and conditioning videos — with the code 25podcast.

To sweet spot or not to sweet spot - that is NOT the question! Of course you should sweet spot. Everybody does - whether they are doing so consciously or not. But WHEN to sweet spot, and WHEN NOT to sweet spot, THAT is the question. And that is the subject of today's podcast. If you don't have time to listen to the entire pod, or you get interrupted, the takeaway here is that most of you should be sweetspotting now, during the winter and early spring, and then when you switch from base to race, that's when you should stop sweet spotting and focus on your intervals. --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

Training is more fun and effective when you're comfortable and stoked on your gear. Sure, you could train like Rocky in cotton sweats in the freezing cold of a Philadelphia winter, or stare at the wall of a basement on a trainer like Graeme Obree, but for most of us, having good gear makes a world of difference, whether in clothing or digital measurement and entertainment. So on this podcast we are talking about gear! We've got all the coaches cued up with hot picks, we are talking gear we know and love and recommend, as well as some pieces we do not own but are coveting. We're talking about clothing. power meters, heart rate monitors, wearables, outside bikes, inside bikes, smart trainers, tires, software and more. And, we're talking about great products from our partners where you get discounts on everything as a subscriber to Optimize - including Castelli, Stages, Ventum, Hammerhead, and Whoop. --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

What, when and how much - those are the three big questions of training. We dig into that question for our second podcast in an 8-pod series on Sweet Spot: How much Sweet Spot should you do? There is no one-size-fits-all answer, of course, and how much Sweet Spot you should do depends on: Your ability level The time of year The type and duration of the event you are training for Your training progression from week to week In this podcast we break down several scenarios so we can leave you with a good understanding of the what, the when, and the how much. Here is a link to the chart by ability, discipline and time of year that we reference in the pod: https://fascatcoaching.com/blogs/training-tips/how-much-sweet-spot-training --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

In the spirit of annual training and periodization, now that we have covered weight lifting, the next phase of your training is the base phase. And longtime loyal listeners know we love the sweet spot - the ultimate way to build your base. This is episode # 1 of an 8 part Series of Sweet Spot Podcasts coming up these next few weeks and months. Today we'll cover What Sweet Spot is. In the coming weeks we'll talk about: How Much Sweet Spot Should You Do? When to Sweet Spot and when NOT to Sweet Spot Sweet Spotting on Group Rides Sweet Spot OTS Rides Sweet Spotting on Zwift Why Sweet Spot is Better than Zone 2 for 40+, 50+ and 60+ cyclists Sweet Spot vs Polarized In the pod we reference a physiological adaptations by training zone chart. You can view that chart here: https://fascatcoaching.com/blogs/training-tips/sweet-spot-versus-zone-2-training-plan-design --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

At FasCat we're all about helping you get faster and have more fun, with training methods proven by science and our experience with thousands of athletes. One thing the scientific community has proven is that taking time to be grateful makes measurable, positive effects on your life. Going back 20 years to a study by Dr Robert Emmons, psychologists have consistently found that being grateful can have positive effects on your mental state. Further studies since then have shown that taking time to be grateful - to count your blessings, as it were - can benefit your physical wellbeing, too. So in the spirit of doing some intervals with the aim of improving, on today's podcast we are doing some grateful intervals, with the entire coaching staff weighing in from around the country and - in Christian's case in France - around the world. --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

From the Flanders Sportive to the Leadville Trail 100 to Unbound Gravel to just being fit for the group ride, riders have a wide variety of cycling goals for 2024. But how do you get there? How do you time and stack up your various training plans and goals to arrive at your event primed and ready to go? That's exactly what this podcast is all about. We'll talk about the three main elements of training you need, and how to work your way backwards from your target to right here, right now. Those three elements are: Off season training - with weights, or not Base training - with Sweet Spot Interval training / event-specific plans - with long endurance training On this podcast we walk you through four goal scenarios, to help you understand how to tweak the training process to get where you want to go. And we're going to tell you about how our Optimize app can automate and simplify this whole process for you - all while tracking your progress and your training-to-recovery balance. --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

1,200 kilometers, or 745 miles. That's a long distance for an unsupported event! But that's exactly what Lisa Charlesbois did this year at Paris-Brest-Paris, arguably the oldest bicycle race in the world. She finished in 78 hours and 27 minutes, sleeping 9 hours in total during that time. On this podcast, Lisa chats with her coach Allie Legg and host Ben Delaney about training and preparing for such a monster event — and the excitement and nervousness and motivation for completing such a daunting task in another country. --- FasCat has a new Zwift racing training plan, centered around racing on Tuesday for all you WTRL and ZRL racers out there. The plan includes the all-important race warm-up protocol on Tuesday. SBT GRVL is one of our favorite gravel events on the calendar, but getting in is tough as spots sell out via lottery in a flash. This year, we have a limited number of guaranteed entries that you can purchase with a one-on-one coaching package. Already a coached athlete? Then you can purchase a guaranteed entry here. Come train with us in April in Santa Ynez! Join the FasCat Coaches for a 5 night, 4 day training camp! Includes lodging, chef-prepared meals, Coach-led rides, airport pickup, sag support and more. --- Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

Coach and three-time U.S. MTB national champion Elliott Baring has raced all the main cycling disciplines and coaches his athletes in a wide variety of pursuits. On this podcast, he explains his Top 5 Training Tips that apply to athletes of all levels. More is not always better, but 'more' is a theme for his top tips. Take on more carbs in races and hard training sessions. The optimal amount varies by person, but you're likely underfueling, which compromises not only that day's effort but the next day's as well. Rely on RPE (rate of perceived exertion) and speed instead of power when racing. And practice pacing with RPE in training, too! Keep things fun. Pay attention to motivation and drive, take breaks, and switch things up. Be flexible. Going with the flow with decrease mental and physical stress, and make you a more effective athlete and a happier person. Always be learning. Cycling's various categories are constantly evolving, as is our understanding of nutrition, training and equipment. Also, just because a pro or pro team does or uses something doesn't meant that is ideal for you. Study, test and trial new things. Announcements! FasCat has a new Zwift racing training plan, centered around racing on Tuesday for all you WTRL and ZRL racers out there. The plan includes the all-important race warm-up protocol on Tuesday. SBT GRVL is one of our favorite gravel events on the calendar, but getting in is tough as spots sell out via lottery in a flash. This year, we have a limited number of guaranteed entries that you can purchase with a one-on-one coaching package. Already a coached athlete? Then you can purchase a guaranteed entry here. Come train with us in April in Santa Ynez! Join the FasCat Coaches for a 5 night, 4 day training camp! Includes lodging, chef-prepared meals, Coach-led rides, airport pickup, sag support and more. Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast.

Cycling clothing has come a long way in the last few years, both in terms of comfortable construction and our understanding of how it can speed us up or slow us down. On this podcast, Castelli team liaison Alvin Nordell joins Ben Delaney to talk about what the world's best athletes use now and when, and also what all of us cyclists can and should do for clothing in various conditions. In warm weather, it's pretty easy: get a snug-fitting jersey and bibs. (Although there are tradeoffs for ultimate speed vs breathability.) In cold weather, it's a bit trickier, and Alvin shares some tips from his decade-plus of experience in the clothing industry, including working with teams like Soudal—Quick-Step. Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast. https://fascatcoaching.com/pages/app

You've got training questions; we've got answers! In fact, you had so many questions last week that we extended Ask A FasCat into a two-pod series. On this podcast, Director of Coaching Isaiah Newkirk fields an array of your questions on subjects like balancing fitness gains with losing weight, maintaining muscle and bone density as we age, rescheduling workouts during the week, indoor racing, and much more. Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast. https://fascatcoaching.com/pages/app

It's that time again: you ask training questions, and we answer. Since we had well over 100 good questions come in this time, we're breaking this episode of Ask a FasCat into two. On this podcast, FasCat Founder Frank Overton tackles questions on subjets like lifting weights, losing weight, boosting FTP & the Boogeyman. Yes, the Boogeyman. Which listener won the custom Castelli FasCat kit for the best question? Listen in and find out. Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strength and conditioning videos — with the code 25podcast. https://fascatcoaching.com/pages/app

At FasCat, we're big believers in the big three for weightlifting for cyclists: the squat, the leg press, and the leg curl. (Done for a 10-week block during the off-season.) But there are plenty of other great exercises out there that can benefit you as a cyclist, too! In this podcast, we talk about the exercises we recommend throughout the year, plus some alternative to the big three, as we realize that some riders may face obstacles with the squat or leg press. Have you been enjoying the FasCat Podcast? Please leave us a review on the App Store or Google Play. Thanks! You can save 25% off your subscription to Optimize — your year-round training solution with unlimited training plans, meal plans and strenght and conditioning videos — with the code 25podcast. https://fascatcoaching.com/pages/app

The off-season is a great time to do a cycling-focused weightlifting regiment in order to be stronger and faster next year. Why should cyclists lift weights? How should cyclists lift weights? And how does strength gained in the gym translate to power on the bike? Frank Overton and Ben Delaney address all these issues and more in this podcast, which is #7 in an 8-part Off-Season How-To series. -- We have many off-season training plans - including weightlifting plans - to get you through the fall and winter, all of which are included in a subscription to Optimize. Use the code 25podcast to save 25% off your subscription now.

Coach Isaiah Newkirk shares the ways professional and amateur athletes can switch up their routines in the off-season to take a mental break, have some fun, and still maintain fitness and even gain some strength and mobility. Some of these involve a bike; many do not! We have many off-season training plans to get you through the fall and winter, all of which are included in a subscription to Optimize. Use the code 25podcast to save 25% off your subscription now.

If you want to be faster or fitter next year, what should you be doing in the off-season? That is exactly what this podcast is about. Frank Overton and Ben Delaney walk you through when your off-season should start, what it should and shouldn't include, and specifically how you can start building yourself up right now. Use the code 25podcast to save 25% off a subscription to Optimize, your year-round trainining solution that includes unlimited training plans and access to professional FasCat Coaches who can answer your training questions.

As athletes, we need recovery to rebuild and come back stronger. This applies at the micro and macro levels, and applies to our mental health as well as our physical health. On this podcast, Coach Ricky Arnopol explains when, how and why to take a proper off-season break. Spoiler alert - You can still ride your bike and have fun! As most athletes have wrapped up their season, the fall can be a wonderful time to get out and enjoy being on the bike without any structure. And, yes, we all should take a week or two completely off the bike before ramping it up again. But when? Give this pod a listen. Use the code 25podcast to save 25% off a subscription to Optimize, your year-round trainining solution that includes unlimited training plans and access to professional FasCat Coaches who can answer your training questions.

How did this year go for you? What were the successes? What could you have done better? And how can you build on the momentum next year? In this episode, Frank and Coach Christian walk you through a 14-point checklist of ways you can review your 2023 season with an eye on getting faster and having more fun in 2024. Relatedly, we continue to build on the momentum of our Optimize training solution app. If you haven't downloaded it yet, go check it out on the App Store or Google Play.

If your season is wrapping up or about to wrap up, this podcast is for you. Here, we talk about end-of-season training, and how it differs from training in the early and middle parts of your season. Some phrases and philosophies we tackle: All the Hay is in the Barn Rest is Best Let CTL/Training Load Go Sharpen the Sword This podcast is the first of 8 episodes where we will be talking about your training from the end of the season into the off season. We'll cover: End of Summer Training (this pod) Reviewing your Season Setting Goals for 2024 The Post Season Break Off Season Training! Cross Training and Muscle Tension Intervals Weight Lifting for Cycling Alternative Movements to the traditional Squat, Leg press & Leg Curl Use the code 25podcast to save 25% on your Optimize subscription today: https://fascatcoaching.com/pages/app

Everyone has a plan until they get punched in the face. This bit of life wisdom, from the inimitable Mike Tyson, certainly applies to racing bikes and our daily lives. This podcast is all about how to reset goals after life happens. Coach Allie Legg is a former longtime professional racer and current longtime professional coach who helps athletes of all life situations set up their goals, work towards them, and then reconfigure their goals and their plans when things inevitably… evolve, shall we say. Allie talks about the goal-setting process, signs that things are on track, signs that perhaps your training and/or your goals should be recalibrated, and how to keep moving forward as life evolves. Use the code 25podcast to save 25% on your Optimize subscription today: https://fascatcoaching.com/pages/app

Seven watts per kilo. That is the number being thrown around as the new absolute best standard, courtesy Tadej Pogacar and Jonas Vingegaard battling in this year's Tour de France. Yesterday we saw Yara Kastelijn win stage 4 of the TdF Femmes with a solo attack out of a breakaway, and she was averaging 5.13w/kg over the final two categorized climbs to the finish. How much can you do? How much are your local competitors doing? How much can you improve this number? And how can we best measure this number? The devil is in the details, and we dig into all of those today - along with our new metric for measuring maximum sustainable power on the road - xPower. xPower is an advanced average of your power output that considers shorter higher-powered efforts for a true physiological representation of your power output. While Normalized Power often overestimates what a rider can do, xPower analyzes highly variable power output to give the true physiological effort. Use the code 25podcast to save 25% on your Optimize subscription today: https://fascatcoaching.com/pages/app

Zach Gregg has twice won the US time trial national championship and currently races for the UCI Pro Continental team Project Echelon. But getting there took plenty of work and involved a few lessons learned the hard way. On this podcast, Zach shares five lessons that apply to all cyclists, plus plenty of tips on how to constantly improve - even when it feels like you're not improving! Use the code 25podcast to save 25% your subscription to Optimize, your year-round training solution that includes unlimited training plans and data visualizations of your training and recovery.

Travis McCabe didn't want to work manual labor for his dad as a career, so he made a plan to be a bike racer. It took a few years, but through hard work, self-education and coaching, he made his way into the pro ranks, eventually earning two national titles and a spot on the WorldTour. As fate would have it, his entry into the WorldTour came in 2020, the same year Covid rocked the world. On this podcast, McCabe reflects on how he succeeded, the highs and lows of pro racing, and the lessons and fun he enjoys sharing with cyclists today. McCabe now works at Ventum Bikes, which recently partnered with FasCat Coaching to elevate your cycling experience through excellent gear and professional training. Subscribe to the FasCat Optimize app now for unlimited training plans and access to exclusive deals on Ventum Bikes. Use 25podcast here for 25% off your first month or start a FREE 14 day trial from the app or google play stores

How can I break up big rides into chunks? What power meter do you recommend for gravel? How can I follow a training plan when traveling for work? These and many other listener questions are answered in our 24th installment of Ask A FasCat. Other subjects include improving sprinting and attacking power, periodizing for ultra-endurance events, doing power-based workouts on mountain bike trails, the difference between OTS and TSS, riding the entire Tour de France route as an amateur (!), and more. Tune in for a good one, and don't forget to update your Optimize app for the latest and greatest data visualizations!

SBT GRVL is one of the biggest and most important gravel races in the world, and FasCat is all in on this beautiful event here in our Colorado backyard. In this episode, FasCat founder Frank Overton is joined by Ben Delaney who won the 2022 SBT GRVL Blue event to talk about all things SBT GRVL - including FasCat's SBT GRVL training plan in Optimize and the SBT GRVL training simulation ride we are hosting August 5th in Boulder, Colorado. Get on Optimize today with your 14-day free trial, and if you're doing SBT GRVL, get on our SBT plan that starts July 10.

The Leadville Trail 100 MTB is — to use an overused but perfectly apt word — epic. 105 miles of racing that starts above 10,000 feet of elevation and climbs nearly 12,000 feet. That much elevation affects and informs so many variables for racing: power, breathing, headaches, weather, recovery, eating, sleeping, and more. Joining Leadville big-buckle owner Ben Delaney on this podcast is double big-buckle owner Coach Isaiah Newkirk to discuss how riders can prepare for the myriad challenges of this special race. (At Leadville, you get a big belt buckle if you finish under nine hours. A finish time of under 12 hours earns you a small belt buckle.)

'Serious training' is sometimes perceived as doing nothing but power-based intervals, and those are important! But being able to drive a bike - in a bunch, over terrain, around corners - is also vital. And just like practicing intervals will build your strength, practicing skills will build your competence and your confidence. On this pod we talk about skills you should practice across road, cyclocross, gravel and mountain bike. Joining Ben Delaney on the podcast to preach about what we should practice is Coach Andrew Giniat, a man who practices what he preaches.

Everyone wants to improve, and there is more than one way to do so. At FasCat, we have two primary (and time-tested) methods. One-on-one coaching is the gold standard. And our training plans have worked well for thousands of athletes for many years. Plus, now that we have integrated those plans into our Optimize app, you can use your data to track your progress, training stress, recovery, and more… and coach yourself in a fun, flexible, and data-informed manner! The six primary methods of coaching are: Hire a coach Follow a training plan Self-coach Leverage your data Follow a training plan, and self coach by leveraging your data Just ride - sometimes hard, and sometimes easy Here, we'll go through the pros and cons of each of these, and then really dig into number 5, how you can coach yourself using our training plan inside the Optimize app that makes your data actionable and gives you access to our coaches! Start your free, 14-day trial of Optimize

Training only by zones is a sure-fire way to kill the joy of cycling and your very will to ride. Training by zones is extremely effective, and at FasCat we recommend it for about half your rides. But for the other half of your rides, zone-based training is dead. We dig into all the details on this podcast with Ben Delaney and Coach Ricky Arnopol, who knows a thing or two about the right way and the wrong way to train for both maximum physiological adaptations and also for what is mentally sustainable in the long term.

What and how much should you eat before, during and after training rides and races? It's a simple question, with a lot of devils in the details. On this podcast we dig into those details with FasCat Coach Sierra Sims, who has ridden and raced all the things on all the bikes - mtb, road, gravel, bikepacking - and like all of us she loves to eat, too. We talk about what your body needs for different durations and intensities, and also practical considerations for what you can actually wolf down during a crit or a long gravel race or a technical mountain bike event. Some rules of thumb for events: 2-5 hours: 30-60g carbohydrates per hour (120 - 240 calories/ hour) 5+ hours: 60-90g carbohydrates per hour (240-360 calories/hour) for long, high intensity efforts, try to eat something every 30 minutes

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

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

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

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

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

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

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

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

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

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

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

At FasCat Coaching, we are big fans of the group ride. They're fun, and they can be very effective training. In this episode, we detail the six reasons why you should incorporate a group ride or two into your regular training. We talk about the three kinds of group rides. And we explain some 'how to' and some 'how not to' tips and tricks about group rides, including when it's too much (or too little!). For unlimited access to all our training plans and workouts, subscribe now to Optimize. We have a 14-day free trial from the App or Google Play Stores or use 25podcast for 25% off on fascatcoaching.com

Ted King raced as a professional on the road for years, working his way up through the American domestic ranks to join the world's best in Europe, where he raced alongside Peter Sagan for a couple of years with the three-time world champion when Sagan was at the top of his game. Ted King worked with FasCat Coaching for a number of his years racing — including some time undercover! — and on this podcast FasCat Founder Frank Overton and Ted talk about their early forays into training with power, what it was like to be one of two Americans on an Italian-speaking European team, and Ted's upcoming XL'ent Adventures and plan to tackle the Tour Divide.

Cycling computers have hundreds of potential data field configurations, with scores of variations on power, tss, heart rate, speed, altitude, temperature, time, blood glucose, pace partners, and on and on. But how many data fields can you actually look at while riding? And further, which are actionable on the bike? On this podcast, we dig into exactly that - the numbers that matter - both for when you are on the bike, and then for post-ride analysis after. We recorded this episode at The Cycling House in Tucson, Arizona, where we are holding FasCat Camp this week. https://thecyclinghouse.com/

There are two basic mistakes you can make with your training in the winter. (And yes, it's still winter for many of us!) Mistake #1: doing too much Mistake #2: doing too little But how do you know how much is just right? Coach Ricky Arnopol digs into the details with Ben Delaney on the micro and macro levels. Ricky and his Project Echelon teammates are just back from racing the Mallorca Challenge in Spain alongside the likes of WorldTour teams like Ineos Grenadiers and Soudal Quick-Step, so Ricky first shares some stories of his adventures there.

Your questions poured in for Ask a FasCat #23. Listen in as we dive into bike handling, HRV improvement, strength training, and much, much more. One lucky winner gets a Whoop 4.0, and everyone who wrote in with a question will get a discount on a Whoop. Here are a few links to resources we mention in the podcast: How to properly taper for peak performance podcast: https://fascatcoaching.libsyn.com/how-to-properly-taper-for-peak-performance Five Fundamentals for Faster: https://fascatcoaching.com/blogs/training-tips/five-fundamentals-for-faster What does HRV mean and 9 ways to improve it: https://fascatcoaching.com/blogs/training-tips/what-does-my-hrv-mean

Three-time Olympian Joanne Kiesanowksi is team director for Human Powered Health, which just kicked off the WorldTour road racing season with a stage win and a white jersey at the Down Tour Under in Australia. In this episode, Joanne speaks with Ben Delaney about how the team trains for such a long and intense season that spans the globe, as well as how they monitor recovery, how their training numbers compare to racing numbers, and how Joanne herself squeezes in workouts when living out of a suitcase. Frank Overton also joins the pod and invites you to go buy our sweet new Castelli FasCat kit: http://teamorder.serviziocorse.com/index.aspx?pc=C90AFFB6-B152-41AA-8E9F-FC1EF62FFEF2 We have short- and longsleeve jerseys, Free Aero bib shorts, and vests on offer. Order before the store closes on February 8th!

Training camps come in all shapes and sizes from professional-team operations to destination camps for amateurs to DIY camps that you can do at home simply by taking a couple of days off work. In this podcast, Coaches Allie Legg, Elliott Baring and Suzie Snyder share their experiecne with what works well and what doesn't, and explain how you can create your own camp to build up your fitness, improve your skills, bond with teammates and friends, and just have a heck of a lot of fun. These three coaches have all raced at the professional level and now enjoy helping riders of all abilites get the most out of their training.

Improving doesn't have to be complicated! Coach Isaiah Newkirk and Ben Delaney walk you through five things that can increase your power output, raise your threshold, help you lose some weight, and perhaps even achieve better balance in your life. When we say simple, we mean simple in concept. And, frankly, they aren't too hard to do in practice, either; you just need to be mindful and commit to them. THE FIVE FUNDAMENTALS FOR GETTING FASTER ARE: Be consistent & flexible Ride more Do zone-based training Rest Practice good nutrition

Good news, FasCats! Belgian Waffle Ride announced today that we are the Official Coaching and Training Plan Technology Partner of their excellent series, which includes events from Arizona to Canada this year. We are honored to have Belgian Waffle Ride founder Michael Marckx as a guest on the podcast today. For 2023, we have 6 and 12 Week Training Plans created specifically for the BWR events in Arizona, California, British Columbia, North Carolina, Utah, and Kansas. Hand in hand with this great news, this podcast episode is all about how to train for long gravel and other long endurance events. Plug in and get ready for a great 2023!