Do you want to recover better so you can ride faster?  Does it seem the group ride has gotten faster while you are riding slower? 

In this podcast, Coach Frank shares the 5 recovery metrics he uses as a master's athlete and COACH to train harder, recover better and ride faster. 

Watch this podcast on our youTube channel with chart and graphs: https://youtu.be/uhuFxY4UQGE

Free Month of Coaching ➡️ https://fascatcoaching.com/app (then save 50%)

Recovery is when the magic from the training happens, and the five metrics we pay attention to the most are 

#1. Sleep

#2. HRV

#3 My Optimize Score 

#4 Feel

#5 Power Output

Who can guess which of those 5 is the most important? Vote in the comments and listen to the end to hear Frank's opinion and rationale. 

Let’s go through the science and some good numbers for you to strive for then we’ll rank each of the 5 key metrics so you can priotize them for your RECOVERY. 

Today, Coach Frank dives into the essentials of gravel training. Whether you're new to the gravel scene or looking to improve your performance, this episode is packed with insights to help you ride faster and have more fun.

Watch this episode with graphs and visuals on our youTube channel here https://youtu.be/lkn7oJM5JcU

In This Episode we cover the 4 Pillars of Gravel Training:

1. 1. Long Rides to Build Endurance: Discover how extended rides lay the foundation for gravel success.

   2. Key Gravel Workouts: Learn about gravel simulations, sweet spot intervals, VO2 max efforts, and threshold training.

   3. Sweet Spot & Gravel Simulation Rides: Understand the importance of these workouts in mimicking race conditions.

   4. Training Plan Design Considerations: Get tips on structuring your training plan for optimal results.

With over 20 years of coaching experience and personal achievements in events like the Crusher in the Tushar, BWRs, and Steamboat Gravel, Coach Frank shares insights from both personal experience and coaching thousands of athletes.

We'll discuss how to progressively build your endurance, the significance of VO2 max workouts, and the role of group rides in enhancing your performance.

Stay tuned for a preview of our new 6-week Gravel Training Plan, designed to take the guesswork out of your preparation and help you achieve your goals.

While today's focus is on training, remember that nutrition and equipment are also crucial components of gravel racing. We'll cover these topics in future episodes.

Whether you're aiming to finish your first gravel race or set a new personal record, this episode provides the tools and knowledge to elevate your training.

You do not have to ride slower as you get older.  In today’s podcast we are going to talk about the 4 ways to not let happen - to beat father time and ride faster into our 40's, 50’s and 60’s. 

Watch this podcast with graphs and charts on youTube here > https://youtu.be/fnbvAZopbbg

As we get older , testosterone and growth hormone levels naturally decline, making recovery harder and training loads tougher to handle.  I’m briefly explain the science of aging for cyclists,  and explain how Masters athletes should train differently to keep progressing. 

Specifically, we’ll go over

1. Masters Nutrition recommendations

2. Recovery recommendations

3. Smarter, more age appropriate intervals

4. Fives Ways your Training Plan should be masters specific -

To get the most out of yourself - do all 4 of these in tandem not just 1 or 2 or 3. You are leaving WATTS on the table by leaving out one any of these 4.

🛣️Try Sweet Spot and Zone 2 Training as described in this podcast, in the CoachCat app for Free for 1 Month ➡️ https://fascatcoaching.com/app

In this training tip, I describe how to combine Sweet Spot and Zone 2 training to get the best of both worlds. 🚀. In the last video, we talked about how Sweet Spot training drives more physiological adaptations than Zone 2 alone.

But — and it’s a big but — training Sweet Spot every single day? That’s wrong. ❌ Instead, the real magic happens when you blend these two intensities together in a smart training plan. You get all the mitochondrial gains from Sweet Spot and all the fat oxidation benefits from Zone 2.

 In this video I’ll go over:

 📅 What a training week looks like

🔥 Why combining both gives you the best adaptations

🚲 How you can even use Sweet Spot and Zone 2 in the same ride

📚 And of course, the science behind it all

In this episode, I break down six powerful physiological adaptations you get more of by training in the Sweet Spot than Zone 2—and back it up with the science to prove it.

Watch this podcast with visual graphs and images on our youTube channel here: https://youtu.be/Li0qV9RXksU

From boosting mitochondrial function to improving fatigue resistance, you’ll learn why Sweet Spot training earns more ‘x’s’ on our chart and why it’s the go-to strategy for time-crunched athletes training under 12 hours a week (even 6-8!).

Stick around to the end, where I cover the limitations of Sweet Spot and what to combine it with for well-rounded, effective training.

🎧 Brought to you by CoachCat — your AI-powered cycling coach. 🎁 Try it FREE for 1 month ➡️ https://fascatcoaching.com/app

Do you know the difference between central and peripheral fatigue, and what causes each? How about rating your fatigue post-exercise and longer term?

On this podcast, FasCat Coaches Andrew Giniat and Sierra Sims help you understand the different types of fatigue and how they influence the optimal flow of an exercise program, helping you maintain your ideal exercise and recovery balance.

Put another way, we're not talking about feeling tired towards the end of a 20-minute test. Everybody feels that! We're talking about the bigger picture — and how that effects how you perform in a 20-minute test or any other workout. 

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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

You've done the base miles, the Sweet Spot, and the intense intervals. Your body is ready for the race. But is your mind, your gear, your habits and maybe even your stomach ready?

Just like you practice the pedaling, you gotta practice the logistics of the race to make sure everything is as smooth as possible on race day. Here's how.

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

How many carbs are right for you during your hard training days? Or your easy days? Or racing?

Eating on the bike is both a simple thing on the surface level and a complex, nuanced problem when you really get into it.

Here, coach Elliott digs into the science and the art (and the flavor!) of eating on the bike with Bill Armstrong, CEO of the Neversecond nutrition brand.

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

Working with FasCat for over a decade, former professional cyclist Phil Gaimon continues to set and achieve massive goals for himself, like nabbing the KOM on monster climbs like Haleakala. This summer, Phil is setting out to WIN THE TOUR DE FRANCE.

Okay, not exactly win the actual Tour de France. But instead, go to France, rip up some mountains, and win at the experience because he's bringing his wife and they'll enjoy the countryside, the food and the wine. You know, winning at life while touring France... and maybe getting a KOM or two for good measure along the way.

Want to win your own Tour? Have balanced success on the bike and enjoy a healthy life off the bike? Sign up for CoachCat or a FasCat Coach today!

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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

What's the best way to introduce progressive overload without overreaching? How does TSS translate to OTS? How do I reconcile Whoop red scores with CoachCat's recommendations when they don't align?

Thesse questions and many more from FasCat athletes are answered on this podcast by FasCat Founder Frank Overton.

As always, we appreciate your thoughtful questions and hope that you find our guidance useful and actionable.

And as always, we award the best question with some sweet swag. Listen in to learn.

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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