If you want to improve something, measure it. This applies in life and on the bike. Whether you're talking blood pressure, finances, or FTP, how can you know something is improving if you are not accurately measuring it?

The same principle applies to training stress, a key summative metric that quantifies the total load of your training. As coaches and as athletes, we can measure how much work you are doing each day, each week, each month and each year. We balance this with measurements of your recovery metrics, and make prescriptions from there based on your goals.

Training Stress Score has long been used to measure training load, and it's a great metric. There are two problems, though: TSS gives you credit for coasting, and it gives you the same amount of credit for a certain amount of wattage in hour one as the same amount of wattage in hour four.

As you have probably noticed doing a two-hour ride on Zwift vs a two-hour ride outside, not coasting at all for two hours makes a big difference in how much work you are doing! Similarly, you know how much harder - how much more stressful - a 250w effort feels late in a long ride compared to when you first start.

Now, Zwift is a great tool, but don't misunderstand - we aren't advocating that you do all your rides inside! We are simply advocating that you accurately measure your training wherever you do it, so together we can precisely apply the right training load to make you better!

At FasCat, we address these issues and other improvements with Optimized Training Stress, which is found exclusively in the CoachCat app.

Learn more inside this podcast with Coach Andrew Giniat and FasCat Founder Frank Overton.

---

Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat

--

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

So you're signed up for a couple big races this year - now what? Coaches Andrew and Ricky break down the planning process on this podcast, including:

-how to set your A-race goal (process and power are usually better than time)

-how to fill in B and C races 

-how to determine the optimal number of events

-classic planning mistakes to watch out for (we've seen a lot of them! and done a few ourselves...)

--

Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat

Or by hiring Coach Ricky

https://fascatcoaching.com/collections/coaches/products/ricky-arnopol

--

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

Normally in cycling, it's a two-out-of-three situation: strong, light, cheap; or aero, light, inexpensive... And the same often applies when it comes to training: you can't blow off structure and expect to get fast and stay fit.

However! On today's podcast FasCat Coaches Frank and Andrew explain how you can have fun, be flexible, and still achieve effective results by training with the FasCat method.

--

Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat

--

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

If 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.

--

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.

Between mainstream media reports of national obesity and cycling media reports of pro riders consuming huge amounts of carbohydrates, we cyclists are bombarded with often-conflicting information about food. What's a cyclist to do?

On this new monthly series, FasCat Coach Andrew Giniat digs into the latest sports nutrition research with the help of an expert to help guide you in your training, your fueling, and your overall pursuit of a healthy life.

On this episode, Andrew is joined by performance dietitian Alex Winnicki, a board-certified specialist in sports dietetics and founder of Second Arrow Nutrition.

Together, Andrew and Alex discuss particular examples of what healthy eating and fueling for hard training means for you. Alex argues that there aren't 'good foods' and 'bad foods' - a lot of nutrition is condition-specific.

"Our environment tells us that salad is the healthy choice," Alex says, giving an example. "But if you're not eating enough and your health is falling apart...eating salad and then riding for five hours is not the way to health."

--

Take your training to the next level by hiring Coach Andrew: https://fascatcoaching.com/collections/coaches/products/andrew-giniat

or

Save 50% on CoachCat from now until Dec. 2nd, 2024!

https://app.fascat.ai/promo?sale=true

#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.

Tadej Pogacar is a talent of a generation, able to watlz away from the world's best riders seemingly at will in both one-day and stage races. But why is he so good?

Sure, his natural gifts play a huge role, as do years of elite training. But on this podcast, we present a different view.

Three things make Tadej fast: his upbringing, his mental outlook and his genetics.

While you can't change your genes, you can steer your mental outlook. And, you can influence the upbringing of the next generation of cyclists.

Listen in to learn how.

--

You may Hire Coach Justin here https://fascatcoaching.com/collections/coaches/products/justin-bowes

or

Save 50% on CoachCat from now until Dec. 2nd, 2024! 

https://app.fascat.ai/promo?sale=true

#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.

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.

--

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!

--

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.

--

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.

--

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. 

--

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.