Strength training for cycling - what the latest research says
FasCat Cycling Training Tips Podcast
Release Date: 02/04/2025
The Right and Wrong Way to do Intervals
FasCat Cycling Training Tips Podcast
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 ➡️ 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...
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your DIY 🇫🇷 Tour de France Plan
FasCat Cycling Training Tips Podcast
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,...
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Steamboat Gravel, Blue Course Advice for the First 22.5 miles
FasCat Cycling Training Tips Podcast
🎯 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...
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Sauna & Heat Training for an 8% Increase in Power Output & VO2 Max
FasCat Cycling Training Tips Podcast
Heat Training has been scientifically shown in cyclists to improve VO₂ max and power by 8%. Train with CoachCat Free for the 1st Month ➡️ 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...
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Leadville 100 MTB Nutrition Plan with Coach Elliott
FasCat Cycling Training Tips Podcast
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 ➡️ 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...
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Fix Your Fade! Training Your Durability
FasCat Cycling Training Tips Podcast
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 ➡️ Watch this training tip on yourTube: 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...
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USPRO Nationals Power Data: Inside the Numbers of Coach Ricky Arnopol's Top-10 Finish
FasCat Cycling Training Tips Podcast
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...
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Using Sweet Spot and Polarized Training together to achieve even higher FTPs, Durability and TTE
FasCat Cycling Training Tips Podcast
Its not Sweet Spot or Polarized, its BOTH! Train this way on the CoachCat 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...
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Five Recovery Metrics Every Cyclist Should Know
FasCat Cycling Training Tips Podcast
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: Free Month of Coaching ➡️ (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...
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Gravel Training for Beginners & Intermediates: The 4 Pillars + a new Gravel Plan Sneak Peek
FasCat Cycling Training Tips Podcast
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...
info_outlineIf you're a longtime FasCat podcast listener, then you know we're big believers in strength training in the offseason. The science has long proven the benefits for endurance athletes.
But what's new? What's the latest science?
That is exactly what Coaches Andrew and Sierra get into in this pod, as Sierra brushes up on her master's degree studies with the latest research.
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Want to add weight lifting to your cycling training and get Coach Sierra or Andrew's help? Please visit https://fascatcoaching.com/pages/hire-a-coach
to learn more about them, fill out a new athlete questionnaire and to schedule a coaching consultation with them!
Not ready for a Coach yet but still want to improve under the guidance of a coach? Try CoachCat! Its like hiring a Pro Coach for a fraction of the price of personal coaching. Getting started is as easy as 1,2, 3 and the 1st month is free, go here ➡️ https://tinyurl.com/47rr7em4
Then follow Coach Frank's Top 4 Tips:
#1 Create a Custom Plan using unlimited training plans
#2 Use CoachCat just like you would a real coach for a fraction of the price.
#3 Sync all your devices: Whoop, Wahoo, Zwift, Garmin, Hammerhead, Oura, Apple Watch and more!
# 4 receive Instant Data Analysis +
💥 Custom Workout Recommendations
🧠 Training Plan Revisions
🚀 Auto FTP Detection
🤓 Plus we have connected your activity and wearable data to our AI Coach (CoachCat) to analyze your training-to-recovery balance.