Winter Workouts that bridge the gap between Base and Race
FasCat Cycling Training Tips Podcast
Learn how not to be the Group Ride Hero and Train the Right Way, Free for 30 days → One of the most common mistakes cyclists make is piling on high-intensity intervals before they’ve finished building their aerobic base. It feels great in February. You’re flying on the group ride. You’re winning town line sprints. But by May, when racing and big events actually matter, you’re flat, stale, and wondering what happened. In this video, Coach Frank Overton from FasCat Coaching shows you how to bridge the gap between base season and race season the right way. You don’t need to live in...
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How to Use Your Coach, When You Get Sick or Injured
FasCat Cycling Training Tips Podcast
Getting sick or injured during a training block doesn’t have to ruin your season. Try Coaching (AI or 1:1) Free for the 1st 30 days → In this video, Coach Frank breaks down how to use your coaching in the event of sickness or injury without making things worse and without losing weeks of fitness to a preventable layoff. You’ll learn a simple 6-step process used with real coached athletes to: ✅ decide when to rest vs train ✅ adjust intensity and volume ✅ avoid overdoing it ✅ revise your training plan ✅ rebuild day by day Most athletes don’t lose fitness from...
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The #1 Nutrition Mistake Cyclists Make
FasCat Cycling Training Tips Podcast
Learn how to eat right for your cycling. Most cyclists try to lose weight by eating less and riding more and that doesn't work. Get the Go Fast Grocery List mentioned in this video for FREE → In this video, Coach Frank breaks down the #1 nutrition mistake most cyclists make and explains why watts per kilo don’t improve on the bike… they start in the kitchen. This video introduces our long-standing FasCat concept called Winning in the Kitchen: a simple, sustainable approach to performance nutrition and weight loss that works for real cyclists with real lives. You’ll...
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Base Training Advice is broken, and How to Make it Right with 4–8 Hours a Week
FasCat Cycling Training Tips Podcast
The base training advice you’ve been getting from social media and indoor riding platforms is wrong. Riding only Zone 2 all winter doesn’t work for cyclists with less than 8 hours a week to train. Riding hard indoors doesn’t work either. In this video, Coach Frank Overton (aka BigCat) breaks down how to build a REAL aerobic base on just 4–8 hours per week, using the Sweet Spot training methodology he has pioneered for the past 20 years. You’ll learn: 1️⃣ Where base training actually fits in your annual plan 2️⃣ Why Zone 2-only training fails when volume is low 3️⃣...
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Ask a FasCat Q&A from our Sweet Spot Saturday Group Ride
FasCat Cycling Training Tips Podcast
What happens when you mix a live Sweet Spot group ride, real-time coaching, fueling advice, tech questions, and unfiltered athlete Q&A? You get a live, no-BS training session led by Coach Frank that covers how cyclists train. Pardon the audio as we recorded from our discord channel that was live during the ride. In this ride & podcast, we dove into a dozen or more topics, including: 1. How to ride Sweet Spot by feel (no rigid intervals required) 2. Why Sweet Spot is “not too hard, not too easy — just right” 3. Fueling correctly indoors (70–90g carbs/hr and why it matters) 4....
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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...
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