Want to ride faster next year than you did this year? The time to start training is now, and we have a 30-week training plan that scales to your schedule.

On this podcast, FascCat Founder Frank Overton walks you through the details of what this 30-week program entails - Muscle Tension Intervals, Nino's Secret Training, Foliage Rides, Weightlifting for Cyclists and much more.

The best way to get faster is not the latest supplement or a particular magic workout. Instead, the best way to get faster is through training consistently, following a science-based plan tailored to your time to train and your goals.

Our training app CoachCat not only builds custom plans for you, but helps you adapt when life throws you a curveball. Between work, kids, travel, sickness and weather, life can get tricky. We get it!

CoachCat answers your questions when you need to skip a workout, or change workouts around.

As always, consistency is key! This month we are encouraging your consistency by sending FasCat T shirts to athletes who make 80% of their CoachCat calendar turn green through completing at least 80% of their scheduled workouts in October.

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Try CoachCat Free for a month - with no credit card required ➡️ https://tinyurl.com/47rr7em4 

😸 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

💥 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.

What are the hot gravel races for 2025? Sign-up season has already started, so on this podcast we're digging into our favorite events, exploring some big changes in race formats, and explain how and when you should train for these challenging events.

We're joined by longtime friend of FasCat Ben Delaney, who runs a gravel YouTube channel called The Ride. 

Dig in and start dreaming about next year. Then, get started with your training with CoachCat or a FasCat Coach!

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Go give it a try for free for a month - no credit card required. We'll give you a custom plan for you to follow and unlimited plan revisions for when 'life' gets in the way.

 ➡️ https://tinyurl.com/47rr7em4

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

We get faster when we follow a training plan, but stock plans have obvious limitations. Therefore, creating a plan that is customized to your goals and your available time to train is ideal - and that is exactly what we are talking about in this podcast.

We begin with three simple but important questions:

1. What are you training for?
2. When is your target event?
3. How much time do you have to train?

From there, we can build a plan just for you. And by ‘we’, we mean you and CoachCat, our AI-powered training app that incorporates all 20+ years of our professional coaching knowledge + customer feedback from amateur athletes just like you! Our custom training plan builder uses the most advanced periodized training plan system in the industry.  We took our five star rated plans, proven by thousands of athletes (read our five star reviews) and modified them based on athlete feedback to develope this technology.

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Go give it a try for free for a month - no credit card required. We'll give you a custom plan for you to follow and unlimited plan revisions for when 'life' gets in the way.

 ➡️ https://tinyurl.com/47rr7em4 

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

At FasCat, we've been helping athletes improve for more than 20 years. But how? In this podcast, Isaiah Newkirk and Frank Overton break down the three primary things good coaches do:

1. We tell athletes what to do
2. We analyze data to let athletes know if they are doing it right and improving
3. We tell athletes what to do next based on our experience, sports science and the athlete’s feedback

Then, Isaiah and Frank walk you through the specifics of what the coached athlete journey looks like at FasCat, from the initial consultatoin and custom plans to ride analysis, communication frequency and type, power meter and wearable data analysis, and much, much more.

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Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

The road to a faster, fitter you in 2025 leads straight through the weight room in 2024, and in this podcast FasCat Founder Frank Overton walks us through exactly what that looks like.

Frank breaks down the what, the why, the when and the how, leaving you empowered with the knowledge of how to steadily and safely improve your strength and stability. 

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Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.

As effective and gratifying as following a carefully crafted training plan can be, sometimes you just want to ride... And that can be impactful training, too! 

Especially here in the fall, riding on a weekly rhythm of taking some days off, and going hard and/or long on other days is a great recipe for mental and physical health.

On this solo podcast, FasCat Founder Frank Overton breaks down exactly how you can train effectively without following a training plan, the limits of this approach, and how you can use Coach Cat for guidance along the way.

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Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.

Hoping to have your best year next year is not a strategy. But you absolutely CAN have your best year ever next year with some planning, starting now.

In this podcast, Coaches Allie, Frank, Jake and Andrew walk you through what you need to do when, starting with taking an actual, legit, no-bike riding break once your season wraps up.

Then what? Well, give this podcast a listen, and then ask Coach Cat or a FasCat Coach any follow up questions you may have.

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Show Notes:

Using Power Data to Review Your Season:

https://fascatcoaching.com/blogs/training-tips/using-power-data-to-review-your-season

Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.

This is the third podcast in an eight-pod how-to series. Last episode we talked about 14 ways to review your season, and on this podcast we discuss how to map our next season for maximum results and fun.

Coach Jake Rylewski raced as a professional for many years, and he breaks down the full-year planning methodology for three types of athletes:

• coached riders
• CoachCat subscribers
• self-coached athletes

Ready to take your training to the next level? Subscribe to CoachCat for unlimited training plans and access to FasCat coaches who can answer your training questions. 

Start your free, month of CoachCat (no credit card required)

Here at FasCat, we have been answering your training questions for more than 20 years, and we've done 27 'Ask a FasCat' podcast episodes.

On today's pod, we have a special iteration featuring questions from 21 email subscribers that are answered both by CoachCat - our expert AI inside the FasCat App - and FasCat Founder Frank Overton.

Frank feeds the questions into CoachCat, reads CoachCat's responses, and then adds his own expert analysis. Both offer some surprising answers!

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Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.

With your big event coming up, you should have almost all your training behind you. All the hay is in  the barn. But even the best training alone isn't a complete recipe for success on race day. Showing up and just hoping for the best will always pale in comparision to showing up prepared, having considered and planned for key variables like:

• nutrition
• equipment
• course terrain
• aid station logistics
• race-day transportation logistics

In this podcast, FasCat Coaches Sierra, Jake and Frank walk you through the discussions they have with their one-on-one coached athletes to make sure all the i's are dotted and all the t's are crossed.

Are you prepared for you next big race? Are you sure?

If you are a FasCa one-on-one athlete you may have heard this before. If you’d like to be you can hire Coach Jake, Coach Sierra or an of the FasCat Coaches on our website, FasCatCoaching.com. 

We even have a super double-secret coaching deal going on right now through August 10.

If you are a FasCat app subscriber - you are in luck because CoachCat is trained on this, too! All you gotta do is ask and tell. That’s right: chat with CoachCat and say, “what should my aid station strategy be for ___ race?” Ask about the Coursee, Pacing, Equipment, Nutrition, where should I eat and drink, nutrition, equipment... whatever you like! CoachCat has got your back! 

If you’d like to try CoachCat for free for one month head over also to FasCatCoaching.com - start a free trial, no credit card is required and after that you can save 43% when you sign up with us for the year.  43%! That brings the monthly price down to less than $20 a month.

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Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.

More altitude can mean more power... eventually.

Training at altitude - or even just sleeping at altitude - can increase your red blood cell production, which means more oxygen to your muscles and therefore more power output. There are other benefits, and many caveats. And we get into those.

But what about riders who don't live at or near altitude - and who have a high altitude race like Leadville 100 or SBT GRVL coming up? Well, we'll get into that, too.

On today's podcast Coach Frank is joined by Coach Elliott, who falls into that "I live near sea level and I'm doing Leadville in a few weeks" camp. Elliott explains what he's been doing to prepare, and how he is coaching his athletes for Leadville and SBT GRVL.

You might not be able to do nine week at altitude like Tour de France stage winner Victor Campenaerts, but there are things you can do!

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Try FasCat for Free for the 1st Month ➡️ https://tinyurl.com/47rr7em4 - no credit card is required!

😸 Use CoachCat just like you would a real coach for a fraction of the price without having to wait for them to respond or analyze your data.

💥 Receive CUSTOM fueling recommendations per this podcast

📆 Create a Custom Plan using unlimited training plans

⏰ 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.

🥦🥕🥗 And don't forget performance nutrition and weight loss meal plans a la Chef CoachCat.