Strength training for cycling - what the latest research says
FasCat Cycling Training Tips Podcast
Release Date: 02/04/2025
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...
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Training for Master Cyclists
FasCat Cycling Training Tips Podcast
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. ...
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Sweet Spot and Zone 2 - Using both together
FasCat Cycling Training Tips Podcast
🛣️Try Sweet Spot and Zone 2 Training as described in this podcast, in the CoachCat app for Free for 1 Month ➡️ 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...
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Why Sweet Spot is Better Than Zone 2
FasCat Cycling Training Tips Podcast
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: 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...
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Understand your fatigue to train smarter and more effectively
FasCat Cycling Training Tips Podcast
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...
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Gravel Practice Makes Perfect: The Simulation Ride
FasCat Cycling Training Tips Podcast
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 ➡️ 😸 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 💥...
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Nutrition Q&A with Neversecond CEO Bill Armstrong
FasCat Cycling Training Tips Podcast
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 ➡️ 😸 Use CoachCat just like you would a real coach for a fraction of the price. 📆 Create a Custom Plan using unlimited training plans ⏰...
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Phil Gaimon is going to win the Tour de France!
FasCat Cycling Training Tips Podcast
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...
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.