Want to ride faster next year than you did this year? The time to start training is now, and we have a 30-week training plan that scales to your schedule. On this podcast, FascCat Founder Frank Overton walks you through the details of what this 30-week program entails - Muscle Tension Intervals, Nino's Secret Training, Foliage Rides, Weightlifting …

What are the hot gravel races for 2025? Sign-up season has already started, so on this podcast we're digging into our favorite events, exploring some big changes in race formats, and explain how and when you should train for these challenging events. We're joined by longtime friend of FasCat Ben Delaney, who runs a gravel YouTube channel called The…

We get faster when we follow a training plan, but stock plans have obvious limitations. Therefore, creating a plan that is customized to your goals and your available time to train is ideal - and that is exactly what we are talking about in this podcast. We begin with three simple but important questions: What are you training for? When is your tar…

At FasCat, we've been helping athletes improve for more than 20 years. But how? In this podcast, Isaiah Newkirk and Frank Overton break down the three primary things good coaches do: We tell athletes what to do We analyze data to let athletes know if they are doing it right and improving We tell athletes what to do next based on our experience, spo…

The road to a faster, fitter you in 2025 leads straight through the weight room in 2024, and in this podcast FasCat Founder Frank Overton walks us through exactly what that looks like. Frank breaks down the what, the why, the when and the how, leaving you empowered with the knowledge of how to steadily and safely improve your strength and stability…

As effective and gratifying as following a carefully crafted training plan can be, sometimes you just want to ride... And that can be impactful training, too! Especially here in the fall, riding on a weekly rhythm of taking some days off, and going hard and/or long on other days is a great recipe for mental and physical health. On this solo podcast…

Hoping to have your best year next year is not a strategy. But you absolutely CAN have your best year ever next year with some planning, starting now. In this podcast, Coaches Allie, Frank, Jake and Andrew walk you through what you need to do when, starting with taking an actual, legit, no-bike riding break once your season wraps up. Then what? Wel…

This is the third podcast in an eight-pod how-to series. Last episode we talked about 14 ways to review your season, and on this podcast we discuss how to map our next season for maximum results and fun. Coach Jake Rylewski raced as a professional for many years, and he breaks down the full-year planning methodology for three types of athletes: coa…

Here at FasCat, we have been answering your training questions for more than 20 years, and we've done 27 'Ask a FasCat' podcast episodes. On today's pod, we have a special iteration featuring questions from 21 email subscribers that are answered both by CoachCat - our expert AI inside the FasCat App - and FasCat Founder Frank Overton. Frank feeds t…

With your big event coming up, you should have almost all your training behind you. All the hay is in the barn. But even the best training alone isn't a complete recipe for success on race day. Showing up and just hoping for the best will always pale in comparision to showing up prepared, having considered and planned for key variables like: nutrit…

More altitude can mean more power... eventually. Training at altitude - or even just sleeping at altitude - can increase your red blood cell production, which means more oxygen to your muscles and therefore more power output. There are other benefits, and many caveats. And we get into those. But what about riders who don't live at or near altitude …

For 22 years we have analyzed files from every single type of power meter on the market, and as coaches and riders we have used a whole heck of a lot of them ourselves. Considering buying a power meter? Well, the Big Cat just got a new bike and bought a new power meter, and he went with a brand he had never bought before. Here, we walk you through …

We're always game for trying something new here at FasCat, and this week we did a live session on YouTube where we took your questions while recording this podcast. We answer things like: Does the FasCat app work with sports besides cycling? How can I know if I can trust auto-detected FTP increases? Who answers user questions inside the FasCat app?…

It's the summer of gravel, and we've got some proven techniques for you to step up your gravel game starting now. On this podcast, Coaches Frank Justin break down six aspects of gravel training you can use now: mindset gravel specificity workouts for gravel simulation rides gravel training plans nutrition Fresh back from the Belgian Waffle Ride, we…

Riding in the heat of summer can be hard, but why exactly is that, and how can you train your body to perform better? In this podcast, Coaches Ricky Arnopol and Andrew Giniat explain: heat acclimation for cycling what happens to the body when it's hot the heat acclimations that occur with the proper training the performance benefits of heat acclima…

As a father to five, Coach Jake knows a thing or two about earning and keeping those Dad Watts. On this podcast, he and dad-to-be Coach Christian talk about various strategies for taking care of your family and training when time allows. They discuss how to maximize the benefit from those precious hours on the bike. We also give a few shouts outs t…

Lauren De Crescenzo sent a solo flyer at Unbound Gravel 2024 in hopes of repeating her 2021 victory. How did it work out? What did the chaos of the race look like from her perspective? And what are the takeaways for going forward in racing and training? Lauren speaks with her Coach Elliott Baring all the time, and on this special episode we bring y…

Fun, flexibile and highly effective — that is the FasCat way to train. On this special episode, FasCat Founder Frank Overton explains how the FasCat App has incorporated all the most impactful pieces of FasCat training methodology in a customized format that scales to your available time and gives your real-time feedback to every single workout. Th…

If you want to race well, you gotta pack in the carbs - before, during and after your big race. But exactly how does that work in real-world scenarios? And what exactly does the science say about it? On this podcast, we cover six subjects: -the science of carb loading and pre-ride nutrition -the practicality of that science -the science of how to f…

Hello, listeners! We have a very different podcast for you today. We've taken your great questions that we normally answer with Coaches in our popular Ask a FasCat episodes and run them through our AI-powered CoachCat to answer them. Further, the questions are asked by an AI version of FasCat Founder Frank Overton. The real Frank explains how this …

Gravel training is not the same as training for the road, and therefore you should pay attention to different power-based metrics. FTP is not as important nor is your peak 20-minute power. Nor your 5-minute power. So what should you be looking at and trying to improve? In this podcast, we give you the power-based metrics you should pay attention to…

Over the years, the internet has twisted the simple definition of FTP. We are here to bust those myths and set the record straight. Coach Jake and Frank also cover "Lactate Truthers", Zone 2 and finally our favorite the right and wrong usage of ERG mode. ERG mode is great but it can be harmful to your training so we discuss. -- The first month of t…

For years FasCat has touted 'FTFP' - or follow the f'ing plan! But we realize life often gets in the way of executing a detailed training plan to the T. And that's okay! On this podcast, we talk about how you can adapt to life's winding road, make changes in your training as things come up, but still stay the course to achieving your goals. FasCat …

Will AI replace human coaches in Endurance Sports? The short answer is YES. The long answer is No. No doubt, AI will 100% change how humans coach endurance athletes. Or at least the Coaches who adopt and embrace the technology. Gone are the days of a coach spending most of their time on training plan design, data analysis, custom workouts, scheduli…

Do you have your first gravel race coming up? Or perhaps you’ve already done a few in years past, but you’ve got your first gravel race of the season in your sights. Well, on this podcast, Coach Justin Bowes and Ben Delaney walk you through five main tips so you will show up ready to have your best race. Coach Justin explains how to: 1 get your bod…

If you're interested in going fast, then paying attention to what, when and how much you eat on the bike is of huge importance. And the science and practice of on-bike nutrition has rocketed ahead recently, with the huge amount of carbohydrate consumed in particular being a major change from just a few short years ago. On this podcast, Coach Christ…

Working with Coach Elliott Baring, FasCat athlete Lauren De Crescenzo won her third Mid South this past weekend in dominant fashion. On this podcast Lauren and Elliott talk about how she trained to win this major 100-mile gravel race, the strategy and tactics and gear she used, what you can learn from her methodology, and what’s next on the calenda…

You know what's better than a great day of racing? Multiple days of racing, all stacked together. Whether a traditional stage race, a multi-day training camp or a race with some additional riding bolted on, there are a few ways to indulge in a big block on the bike, and on this podcast Coaches Sierra Sims and Ricky Arnopol join Ben Delaney to talk …

‘Know thyself,’ Plato said. ‘And know thy course,’ Coach Allie says. With years of professional racing around the glove under her belt plus years of working with all levels of athletes, Coach Allie Legg knows what it takes to have a successful race. Here are her top 5 tips for having your best race. Know the course, make (and use!) a pre-race check…

Listen to your body, know the variables, don’t treat travel as rest, go with the flow, don’t diet on the bike! Maddy Ward is a UCLA grad, a former pro with Tibco and InstaFund, and a new FasCat Coach who on this episode delivers her Top 5 Training & Racing Tips. To start training for your best year yet, get on the FasCat App, which includes unlimit…

Getting better and faster on the bike just got a whole lot better and a whole lot faster. We are proud to announce CoachCat, an AI technology driven tool inside the FasCat App that delivers interactive workout analysis and guidance immediately upon upload of your workout. Based on decades of our coaching experience and the cutting edge of both spor…

One of the new hot topics in training is a concept dubbed ‘durability.’ It’s being talked about by WorldTour coaches and being written about in cycling media. But what is durability really? Is it a new concept? Is it a metric? And most importantly, how do you train durability and test for it so that you can improve as a cyclist? On this podcast, Co…

Be your best. It’s a simple concept, and hard to achieve. So here, we’re going to keep it simple and straightforward, with five easy-to-remember mantras that will help you be your best in tangible ways. Leading you in this is our new FasCat Coach Justin Bowes, an experienced coaching veteran across various disciplines. -- Have you been enjoying the…

Following a prescribed training plan is the most effective way to improve as a cyclist, and yet… riding and racing in Zwift can be super fun. Can you do both? Yes, yes you can. Here to help us on our digital and IRL training journey is Coach Jake Rytlewski, our in-house Zwift master and father of five - because you know those two things are related…

It’s January and many of us are in the thick of new year’s resolutions that may or may not last. Here to help us become better cyclists - with 10 easy-to-form habits that can last and only take 10 minutes or less - is Coach Sierra Sims. Coach Sierra holds a Master's Degree in exercise physiology, and she did graduate work on the physiology of maste…

Sweet Spot training is great for a number of things, and today we’re talking about how it’s highly effective for racking up Training Load - a key metric for any cyclist’s training plan. Training Load is the forest view of your fitness, a weighted 42-day rolling average of your recent workouts. The higher the load, the more potential fitness you hav…

Goals are great to have, but a specific plan to reach your goals is where the rubber meets the road - or trail. In this podcast Coach Elliott Baring walks you through the three steps to achieve your cycling goals: determine your goals determine the demands of your goals build the training timeline to reach your goals As a precursor, the nine talent…

Group Rides and Sweet Spot - two things we love here at FasCat. This podcast puts the two together. If you’re new to the pod, welcome! And if you’re new to the concept of Sweet Spot, know that it’s a training zone and a training technique. As a zone, it's between 84% to 97% of your functional threshold power. At FasCat, we have Sweet Spot training …

There are so many rad races available for us in 2024, and here, the FasCat Coaches walk you through 40 events that we're excited about. We’ve got recommendations for road events, gravel events, stages races, mountain bike events, gran fondo events, and more. While most of the races we suggest are in the United States (as this is our area of experti…

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 …

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 interrupte…

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 measu…

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…

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. Toda…

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…

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…

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 ho…

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 an…

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 d…

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, resched…