Build a Custom Training Plan from these 5 Questions
FasCat Cycling Training Tips Podcast
Release Date: 05/01/2026
Ask a FasCat #32: Tour de France Power, Cyclocross Training, Using the CoachCat App + Q&A
FasCat Cycling Training Tips Podcast
Frank "the Big Cat" Overton is back for the Friday livestream with a full walkthrough of the new CoachCat app plus a deep dive into the numbers behind this year's Tour de France. Watch the full episode on our YouTube channel: In this episode: Getting started in CoachCat. Frank tours the custom training plan builder, the 12 most popular conversation starters, adaptive training, and how to push your workout to your bike computer, Zwift, or Rouvy. He also explains why "follow the plan" beats letting your wearable give you the morning Jedi mind trick, and why a low recovery...
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Ask a FasCat #31 , LIVE Q&A + your Summer Training
FasCat Cycling Training Tips Podcast
Summer Training is here 🚴 This week on Ask a FasCat (#31): durability rides, heat adaptation, race week tapers, and how to survive your local Tuesday night crit. You may also watch this podcast on our youTube channel: https://www.youtube.com/watch?v=5zuvdWqk_Dw Coach Steve joins us for 30 minutes fresh off his win at the Tosa Criterium. He's breaking down what it takes to podium in a crit and how he can help you build your own crit training plan. Bring your questions. All of them. FTP plateaus, structured workout tweaks, "should I skip this interval because it's 95°F" — we're...
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Ask A FasCat #30
FasCat Cycling Training Tips Podcast
On Ask a FasCat #30, we gave away a Stages Power Meter to the listener who asked the most thoughtful question + an annual CoachCat subscription to analyze all that shiny new power data. 🎥 Watch the episode: Here's how it worked: participants dropped their training questions in the comments, and Coach Frank Overton picked the winner live at the end of the show. Not sure what counts as "most thoughtful"? Go back and binge the previous 29 episodes of Ask a FasCat 😂 Just kidding, it's simply the question that sparks the most interest and helps the greatest number of listeners.
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The 8-Minute Workout That Increases Your VO2 Max
FasCat Cycling Training Tips Podcast
8 minutes of full-gas work. 14% VO2 max gain. But only if you do them right on the CoachCat training app. Your first 7 days FREE: Dr. Izumi Tabata's 1996 study proved that 20-second efforts at supramaximal intensity produce more anaerobic capacity AND VO2 max gains than traditional steady-state training, and in a fraction of the time. In this training tip, Coach Frank Overton breaks down the exact workout 20+ years of FasCat athletes have used to win races: 3 sets of 8 × 20 seconds at 170% of FTP, with 10 seconds rest and 10 minutes between sets. There's a RIGHT way to do Tabatas and a WRONG...
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Build a Custom Training Plan from these 5 Questions
FasCat Cycling Training Tips Podcast
Build a custom cycling training plan in 5 questions. For a visual walk through of the custom plan builder watch this podcast on our youTube channel here https://youtu.be/nO94dhqgjBg In this podcast & video, Coach Frank walks you through the new CoachCat Custom Training Plan Builder. We use over 100 of our coach-built training plans as phases of your training — Sweet Spot base, builds, intervals, weight lifting, and event-specific phases for road, gravel, fondo, century, time trial, triathlon, mountain bike, cyclocross, and crits — and stitch them together based on your answers to 5...
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Full Gas Zone 4, 5 & 6 Intervals
FasCat Cycling Training Tips Podcast
Are you doing your zone 4, 5, and 6 intervals as hard as you can? Try CoachCat free: In this video, Coach Frank shows you how to go full gas and get more out of your intervals — more watts, more physiological benefits, and more race craft. Plus the 3 best zone 4, 5, and 6 interval workouts we prescribe to our 1:1 coaching athletes and in the CoachCat app. 🚴 THE 3 WORKOUTS Zone 4 Threshold: 3 x 8 minutes @ 103-110% FTP Zone 5 VO2 Max: 2 sets of 2 x 3 minutes @ 106-120% FTP Zone 6 Anaerobic: 2 sets of 3 x 1 minute @ 120%+ FTP 🐱 TRAIN WITH COACHCAT Your AI cycling...
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5 Training Rules for Masters Cyclists (What Bicycling Magazine Left Out)
FasCat Cycling Training Tips Podcast
Are you a master's cyclist trying to get faster but feel like something is missing from mainstream advice? Train this way FREE for 1 Month In this video, Coach Frank breaks down the 5 most important training rules for cyclists over 40, 50, and 60+ , and more importantly, what Bicycling Magazine didn’t have space to tell you. Frank was recently featured in their article on coaching older cyclists, and while they nailed the headlines, there’s a lot more nuance that can make or break your performance. Today, Coach Frank is giving you the full coaching perspective. 🚴♂️ What You’ll...
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Unbound Gravel Training: Developing Your Diesel Watts
FasCat Cycling Training Tips Podcast
Coach Frank describes a 3 month Unbound training plan that you can follow FREE for 30 days → Develop your Diesel Watt power by knowing how to train it in March, April, and May to arrive in Emporia fresh, fit, and ready to send it. Whether you're lining up for the 200, 100, or XL, this video covers the training concepts that have helped thousands of FasCat athletes finish strong,from sweet spot base building to full gravel simulation rides to the art of a proper taper. You'll learn: the Gravel Power Workout (the single best workout for gravel racers) how to build your long ride from...
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Gravel Pacing: the Right and the Wrong Way
FasCat Cycling Training Tips Podcast
Are you making this gravel pacing mistake? It could be costing you 30 minutes or more — and you won't even feel it happening until it's too late. In this video, Coach Frank breaks down the #1 pacing mistake I see in gravel race power files, why it happens, and exactly how to fix it. I'll show you the one tactical decision you need to make in the first hour of your next gravel race that could save you 30 minutes — without being any more fit than you already are. What you'll learn: - Why gravel racing is really a time trial (and why that changes everything) - How to use Intensity...
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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...
info_outlineBuild a custom cycling training plan in 5 questions. For a visual walk through of the custom plan builder watch this podcast on our youTube channel here https://youtu.be/nO94dhqgjBg
In this podcast & video, Coach Frank walks you through the new CoachCat Custom Training Plan Builder. We use over 100 of our coach-built training plans as phases of your training — Sweet Spot base, builds, intervals, weight lifting, and event-specific phases for road, gravel, fondo, century, time trial, triathlon, mountain bike, cyclocross, and crits — and stitch them together based on your answers to 5 simple questions:
1️⃣ Your fitness level and how many hours a week you can train
2️⃣ What you're training for
3️⃣ When that goal is
4️⃣ Whether you want to include strength training
5️⃣ Your availability — including the days you can't train and your preferred long ride day
The result: the right phase at the right time, lined up to your goal date, fit to your week.
What's new in this builder:
→ Specify the days you can't train (3, 4, or 5 days a week — your call)
→ Choose your long ride day (Saturday default, but pick any day)
→ Climbing-specific training if your event has climbs
→ Smart strength training: 10-week lifting in Fall/Winter, maintenance in Spring/Summer
Plus, a closer look at:
Event-specific phases for every cycling discipline
Why timing your peak matters
The strength training question — and why most athletes get it wrong
Already training with CoachCat? Click "Build a Custom Plan" inside the app — your plan also comes with a complimentary coaching consultation to verify the build and suggest improvements.
🚴 About FasCat & CoachCat
FasCat Coaching has been training cyclists for 20+ years. CoachCat is our AI-powered coaching app that delivers personalized training, daily check-ins, and the same coaching methodology we've used with World Tour pros and amateurs alike — at a fraction of the cost of 1:1 coaching.
🔗 Links → Build your custom plan: https://fascatcoaching.com/app
→ Browse training plans: https://fascatcoaching.com/collections/training-plans/
→ FasCat Training Tips blog: https://fascatcoaching.com/blogs/training-tips