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.

Weight lifting for cycling can help you gain 15 to 50 watts by next spring — but only if you do it the right way. 🚴‍♂️💪

Watch this podcast on our youTube channel for a better visual learning experience: https://youtu.be/J5nTl0sXrFQ

In this video, the BigCat (Frank Overton) show you exactly how to lift weights for cycling to increase your power output, improve your FTP, and have your best season ever. This isn't just theory, we've used this exact 10-week, 4-phase weight lifting plan over the past 20+ years, to coach hundreds/thousands of cyclists to higher FTP's, podiums and group ride hero status 🏋️‍♂️💪

What You'll Learn in This Video:

✅ Why weight lifting works for cyclists and what makes this plan cycling-specific

✅ When to lift heavy — and when to switch to explosive, high-velocity movements

✅ How many days per week to lift

✅ How many sets and reps to do each day

✅ How much weight to lift for each set

✅ How to combine lifting with on-the-bike workouts to turn gym gains into real watts

By the end of this video, you'll understand the entire 10-week plan, including sets, reps, percentages, and timing so you can start lifting right.

Why This Weight Lifting Plan Works: Not all gym workouts are created equal. A lot of cyclists waste time swinging kettlebells or following generic strength programs that don't translate into more power on the bike.

Here's why our plan works:

1️⃣ Lift Heavy → Build strength to generate more force per pedal stroke

2️⃣ Lift Explosively → High-speed lifts simulate pedaling velocity

3️⃣ Neuromuscular Sprint Work → On-bike sprints teach your new muscle to fire faster

4️⃣ Muscle Tension Intervals → Lock in your strength on the bike and crush climbs

Get the Full 10 Week Weight Plan Plan in the CoachCat App

You could write everything down and try to follow the plan manually… but why guess?

Download the CoachCat app for free and get: Your 10-week weight lifting plan

Daily workouts with the right weight, sets, and reps Integrated on-bike workouts

A downloadable PDF plan

Unlimited plan adjustments and training guidance

📲 Start your free trial → https://fascatcoaching.com/app

Are you masters cyclist wondering why your FTP is plateauing or dropping — and what to do about it? 🚴‍♂️

Watch the podcast with visual charts & graphs on our youTube channel: https://youtu.be/DChZyc_7BWM

In this video, the BigCat, Frank Overton, explains the science behind why masters cyclists get slower with age and, more importantly, how to fix it with a smarter, age-appropriate training plan.

We'll cover:

✅ The science behind slower recovery for masters cyclists

✅ Introduction to "tear & repair" and why it takes longer after 40

✅ How age related decline in hormones increases the time to recover

✅ Masters cyclists training strategies to boost power and speed

✅ Top tips for adjusting your training plan to fit YOUR physiology

Whether you're in your 40s, 50s, or 60s, you can still get faster: you just have to train smarter, not harder. The BigCat shares the exact adjustments he's made in his own training and the athletes he's coached, plus what's worked for thousands of athletes we've coached at FasCat Coaching.

Follow a Masters Based Training Plan FREE for 1 month ➡️ https://fascatcoaching.com/app

Intervals for Masters cyclists don't have to be complicated but they do have to be different. 🚴‍♂️

Watch this video on our youtube channel for a more immersive visual learning experience:

https://youtu.be/12H-rYEylo0

If you're over 40, 50, or even 60, you can still train like the pros with the same intervals, the same intensities, the same power zones. But here's the secret: you can't handle the same volume or recover as quickly as younger riders.

In this video, Coach Frank from FasCat Coaching breaks down how to adjust your interval training based on your age, recovery, and goals using real data from coaching both pros and masters athletes for over 20 years.

What You'll Learn in This Video:

✅ The best VO₂ max intervals for masters cyclists

✅ How to modify anaerobic (Zone 6) intervals to match your recovery capacity

✅ Why Sweet Spot training still works — but needs less volume as you age

✅ How many hard interval sessions per week you should actually be doing

✅ The science behind slower recovery after 40 — and what to do about it

Whether you're training for a Gran Fondo, crit, gravel race, or just chasing FTP gains, these strategies will help you train smarter, not harder — and get faster without burning out. 🚀

Get Your Free Month of CoachCat Want age-appropriate, personalized interval plans built from your power data? Download the FasCat App and start training with CoachCat — your first month is FREE: 🔗 https://fascatcoaching.com/app

The AmEx Ride is a style of cycling training thats fun, flexible, and it makes you hella fast. 💨

There is no strict structure, and they are variable power rides in all zones, 2-7.

Watch this tip on our youTube channel: https://youtu.be/_v3KjeloYfM

Unlike cookie-cutter intervals, the AmEx Ride blends old-school cycling wisdom with new-school data to give you the ultimate race simulation. You'll ride all zones (2–7) based on feel, but track your OTS & TSS in real time to know you've done the work.

📈 Today, I'm taking you through the power analysis of a recent 75 OTS AmEx Ride.

💨 Train like this using the CoachCat App where the 1st month is FREE https://fascatcoaching.com/app

Coach Frank gives you a cycling season review by asking questions about your training and data. T

Watch this podcast on youTube for a more visual immersion: https://youtu.be/-gma7xCqftU

Know what you did, so you don't make the same mistakes again and go insane.

Coach Frank will ask:

1️⃣ When did you start training this past year and how consistent were those first weeks?

2️⃣ Did you lift heavy in the winter (full squats/hinges à la Dr. Stacy Sims), and did it carry over to the bike?

3️⃣ Did you spend at least 8 weeks building your aerobic base? What did your volume and Z2 time look like?

4️⃣ Did you do true full gas intervals with progression and planned recovery?

Why it matters A simple cycling season review turns scattered numbers into a clear game plan of what worked, what didn't, and exactly what to change.

Get help:

🆓 Try CoachCat free for 30 days where a season in review coaching call included → https://fascatcoaching.com/app

FasCat Coach Elliott Baring shares what kind of power output and training it took for him to race a sub 7 hour and 30th place in the Pro Men's Leadville 100 MTB Race. See his watts / kg up all the significant climbs, learn how much he ate and about the heat training he did for altitude acclimation. Want help with your Leadville Training? Hire Coach Elliott! https://fascatcoaching.com/collections/coaches/products/elliott-baring Elliott will give you a data review just like this video and talk with you about your life, your goals - EVERYTHING that it takes for tackling the Leadville 100 MTB race.

Think you're training in Zone 2? Many athletes aren't and this #1 training mistake could be slowing your progress and sabotaging your endurance gains.

💡 Train your Zone 2 the Right Way with CoachCat Free for 30 Days https://fascatcoaching.com/app

In this video, Coach Frank explains the #1 Zone 2 training mistake, why it happens, and how to fix it so you can ride smarter, recover faster, and get more from your training. You'll learn:

✅ The correct Zone 2 ranges for power, heart rate, and RPE

✅ Why heart-rate-based training often beats power on long rides and tired days

✅ How to avoid "junk miles" and keep your easy rides truly easy

✅ The fat-burning and mitochondrial benefits of doing Zone 2 right

✅ Why even Sweet Spot fans still need Zone 2

Watch this podcast on youTube for an immersive visual experience:

https://youtu.be/FiYzyPu6Zz0

Start training for your first time with these 3 easy steps.

Watch this podcast on our youTube channel for a more immersive visual experience: https://youtu.be/mWbzHdGuT00

If you've caught the cycling 'bug', maybe you've signed up for a group ride, a charity event, or even your first race and now you're wondering how to actually start training.

In this video, Coach Frank shares three simple steps to start cycling training. You'll learn how to:

✅ Use your Why

✅ Get a Training Plan that fits your schedule

✅ Track Your Progress to see real improvement

Cycling is a sport where you get back what you put in and when you train with purpose, the results are motivating and fun. Follow these steps and turn your casual rides into real fitness gains and a lifetime of cycling enjoyment.

Peaking is about resting more and riding less while maintaining intensity. When done properly you can "Peak" and achieve up to a 6% increase in FTP ! Watch this podcast on our youTube channel https://youtu.be/RI2-T-evi7k Coach Frank (a.k.a. the BigCat) breaks down exactly how to taper for your A race and how to avoid the #1 mistake that leaves power on the table. Learn the two-step formula of Overload + Taper, based on 20 years of coaching experience and proven sports science. Whether you're racing Leadville, chasing Strava PRs, or aiming for your best local group ride yet, this is how you ride faster by riding less. We're talking up to a 6% increase in FTP with the right taper. In this training tip you'll learn Two Steps to PEAK Taper Definition - the Science The Proper Taper Length The ART of the TAPER What a 2 Week Taper Looks Like 📲 Start your taper the smart way: 👉 Download the Two-Week Taper to Peak Plan in the CoachCat app 👉 Or build your custom plan with CoachCat AI at https://fascatcoaching.com/pages/coachcat 💬 Tell us in the comments what goal event you'd like to peak for (it can even be your local ride) and Coach Frank will reply with advice to help you peak!