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 → https://fascatcoaching.com/

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 missing a few workouts — they lose it by pushing through pain or sickness and turning small issues into multi-week layoffs. This video shows you how to avoid that mistake.

We'll also show you how CoachCat, our AI Coach, handles illness, injury, and "something feels off" situations by revising the training plan automatically when life happens.

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Try CoachCat Free for 30 Days: https://fascatcoaching.com/app

Work with a 1:1 Coach Free for 30 Days (limited offer)

https://fascatcoaching.com/pages/hire-a-coach

What is CoachCat? CoachCat is an AI Coach that builds custom training plans, analyzes your power files, revises workouts automatically, and helps you train smarter all year round.

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 → https://fascatcoaching.com/app

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 learn:

• why you can't out-ride bad nutrition

• the 80/20 rule of weight loss for cyclists

• the Go Fast vs Go Slow food framework

• why grocery shopping matters more than recipes

• how to avoid "Losing in the Breakroom"

• what Winning in the Kitchen actually looks like day-to-day

• and one of our favorite cyclist meals: Salmon Watts

This is not calorie counting. It's not a fad diet. And it won't sabotage your training. It's how cyclists fuel smarter, lose weight sustainably, and improve watts per kilo.

🛒 Want help putting this into practice? When you start a free trial of the CoachCat app, you'll get: our Go FasCat Grocery List, Performance-focused meal plans and nutrition guidance built around the Winning in the Kitchen framework including "How Much you Should Eat" before that big ride tomorrow.

👉 Start your free trial here: https://fascatcoaching.com/app

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 The biggest base-training mistakes cyclists make indoors

4️⃣ Why Sweet Spot delivers more aerobic gains per minute

5️⃣ How to measure base fitness using OTS & Level

6️⃣ What a real month of base training looks like (calendar example)

This is the same approach we've used for over 20 years to help time-crunched amateur cyclists get stronger, more durable, and faster without burning out.

🎁 FREE BASE TRAINING + GIVEAWAY

If you listen to the end, you can get

✅ A full month of base training for free

✅ A chance to win a FREE YEAR of the CoachCat app

How to enter the giveaway: Start a free 30-day trial using the link below

Comment "CoachCat" on this video (plus any questions or thoughts)

No purchase necessary. One winner will be randomly selected and announced in the comments 5 days after this video goes live.

Even if you don't win, you'll still get full access to this month of base training for free.

👉 Start your free trial here: https://www.FasCatCoaching.com

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. ERG mode: when to use it and when it hurts your training

5. Using time-in-zone instead of chasing perfect watts

6. Heart rate vs power for Sweet Spot Time in Zone Accuracy

7. Training consistency, durability, and long-ride fatigue resistance

8. How to adapt training when life, travel, injuries, or holidays happen

9. Festive 500 strategy for road, gravel, crit, and masters athletes

10. Strength training + endurance: how to blend them without burnout

11. Why most plateaus are caused by doing the same thing too long

12. How CoachCat helps revise plans, answer questions, and guide decisions in real time 🎯

Who this ride and podcast is for:

Masters cyclists

Time-crunched athletes

Gravel, road, crit, and fondo riders

Athletes training indoors on Zwift

Anyone tired of over-complicating training

🧠 Key takeaway: Fitness comes from doing slightly more work than yesterday and recovering well enough to do it again tomorrow.

Sweet Spot training done right builds durability, raises FTP, and teaches you how to pace long efforts — without burying yourself.

🚴 Join us live again on January 3rd, 2026 Sweet Spot Saturday is part of a 7-ride progression series: Each ride gets 30 minutes longer Builds durability and confidence Ride #7 culminates in the legendary Uber Pretzel

📅 Next ride: January 3 👉 Join the FasCat Coaching Club in the Zwift Companion app

👍 Like • Subscribe • Share If this helped your training,

hit 👍, subscribe for science-backed cycling advice, and share with a riding buddy who trains hard but wants to train smarter. Train Smarter. Ride Faster. — Coach Frank 🐾

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 → https://fascatcoaching.com/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 changed endurance cycling training forever: there was a training intensity that built the most fitness for the least fatigue.

And that this type of training enabled time crunched athletes to develop a massive aerobic engines that previously weren't possible with Zone 2 training.

That discovery became Sweet Spot Training.

Do you remember your first sweet spot workout?

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 torque work with strength training for maximum gains ✔️ How WorldTour pros use torque blocks from October–February ✔️ How to structure these sessions indoors or outdoors ✔️ Real-world workout examples you can try this week ✔️ How to avoid knee pain and progress safely Watch till the end where Sierra shows you two practical ways to perform these intervals so you can do them anywhere — on Zwift, on climbs, or on rolling terrain. 🚴‍♂️ Want workouts like these? Hire Coach Sierra, https://fascatcoaching.com/collections/coaches/products/sierra-sims or Start your 30-day FREE trial → https://fascatcoaching.com/app The CoachCat App includes: • 15+ muscle tension interval workouts • 600+ cycling workouts • 100+ training plans • Daily AI coaching • Human coach in-app support!

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 fundamentals science keeps pointing to again and again.

You'll Learn:

1. Exercise: The #1 lever for healthspan: aerobic base, strength, muscle mass, and durability

2. Nutrition: Real food, protein, plants, hydration, and sustainable habits

3. Sleep

4. Stress Management: Daily habits that keep the nervous system calm

5. Relationships: Backed by the 80-year Harvard Study as a top predictor of long-term health.

6. Purpose & Mission

7. Safety: Smarter riding choices (more gravel/MTB, less traffic), and stepping away from high-risk environments

8. Blood Testing: FTP testing for your health: measure, benchmark, track trends, adjust early.

If you want to live well, ride long, and build the longest streak of your life… you're in the right place.

Train Smarter. Ride Faster. Live Longer with the CoachCat App https://fascatcoaching.com/app

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 stress, and how you feel matter just as much

✅ The four pillars of real recovery

✅ How CoachCat's AI Coaching Intelligence analyzes your data and gives daily guidance — just like a real coach Whether you use Whoop, Oura, Garmin, or Apple Watch… HRV is powerful only if you know how to use it correctly.

This video & podcast shows you how to take control of your recovery and confidence in your training.

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 ➡️ https://fascatcoaching.com/app

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 pillars of On-Season training:

1️⃣ Weight Lifting for Cyclists

2️⃣ Muscle Tension Intervals

3️⃣ Sweet Spot Base Training

4️⃣ Zwifting for Consistency & Progress

📈 Follow these methods now and add 10–50 watts by next Spring.

Don't hope to get faster, train to get faster.

Ready to Start? Train smarter this On-Season with:

👉 The CoachCat APP: https://fascatcoaching.com/app

👉 Hire a 1x1 FasCat Coach https://fascatcoaching.com/pages/hire-a-coach

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 → https://fascatcoaching.com/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 intervals, then turning around and coasting downhill for recovery.

Additionally, you'll learn how torque (force on the pedals) connects to power, and why these intervals build the kind of strength that pays off when you combine it with higher cadence later in the season.

💡 Try both methods, or even all three if you include the outdoor version, as part of your Fall Foundation plan.