How Sweet Spot Training Was Developed
FasCat Cycling Training Tips Podcast
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 → 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...
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High Torque, Muscle Tension Intervals
FasCat Cycling Training Tips Podcast
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...
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My Plan to Live to 100
FasCat Cycling Training Tips Podcast
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...
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Using HRV the Right Way
FasCat Cycling Training Tips Podcast
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...
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Why the Off Season is Really the "On-Season" 🚀
FasCat Cycling Training Tips Podcast
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 ➡️ 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...
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How to Perform Muscle Tension Intervals on Zwift
FasCat Cycling Training Tips Podcast
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 → 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...
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Weight Lifting for Cycling
FasCat Cycling Training Tips Podcast
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...
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Why Masters Cyclists Get Slower (and How to Fix it ‼️)
FasCat Cycling Training Tips Podcast
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: 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...
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Masters Intervals: Train like a Pro, Recover like Your Age
FasCat Cycling Training Tips Podcast
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: 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...
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The AmEX Workout: All Zones, No Intervals
FasCat Cycling Training Tips Podcast
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: 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...
info_outlineWeight 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