Seven watts per kilo. That is the number being thrown around as the new absolute best standard, courtesy Tadej Pogacar and Jonas Vingegaard battling in this year’s Tour de France. Yesterday we saw Yara Kastelijn win stage 4 of the TdF Femmes with a solo attack out of a breakaway, and she was averaging 5.13w/kg over the final two categorized climbs to the finish. How much can you do? How much are your local competitors doing? How much can you improve this number? And how can we best measure this number? The devil is in the details, and we dig into all of those today - along with our new metric for measuring maximum sustainable power on the road - xPower. xPower is an advanced average of your power output that considers shorter higher-powered efforts for a true physiological representation of your power output. While Normalized Power often overestimates what a rider can do, xPower analyzes highly variable power output to give the true physiological effort. Use the code 25podcast to save 25% on your Optimize subscription today: https://fascatcoaching.com/pages/app

7 watts per kilo! The Tour, the Women's Tour, and xPower...

The official podcast of FasCat Coaching, based in Boulder, CO. Coach Frank "Big Cat" Overton shares his extensive experience as a cycling coach to help you ride faster through training and racing tips, nutrition, and beyond.

Sports

Gravel training is not the same as training for the road, and therefore you should pay attention to different power-based metrics. FTP is not as important nor is your peak 20-minute power. Nor your 5-minute power. So what should you be looking at and trying to improve? In this podcast, we give you the power-based metrics you should pay attention to for your gravel training and racing! What's important is how long you can ride hard. That's way more important than your 60-minute FTP power when it comes to gravel racing.  In fact, you can have a low FTP but great 5-hour power. We can that strength 'diesel watts'. Are you a diesel? If so you are probably good at gravel racing! To see what effective gravel training is like including the new Gravel Power workout described in this podcast, try the FasCat app, where the first month is now free! https://fascatcoaching.com/pages/app 

Your gravel training is wrong. Here's what you should be doing

Over the years, the internet has twisted the simple definition of FTP.   We are here to bust those myths and set the record straight. Coach Jake and Frank also cover "Lactate Truthers", Zone 2 and finally our favorite the right and wrong usage of ERG mode.  ERG mode is great but it can be harmful to your training so we discuss. -- The first month of the FasCat app is now FREE: https://fascatcoaching.com/pages/app  You'll receive a custom trainning plan, unlimited training plan revisisons, custom workouts, Auto FTP detection, daily Optimize training-to-recovery balance technology + meal plans, and of course the new AI-powered technology CoachCat! Ride Faster Now with FasCat   Get started with your free month now:   https://fascatcoaching.com/pages/app   

Lactate Truthers, FTP, Zone 2 & ERG Mode: Myth Busting

For years FasCat has touted 'FTFP' - or follow the f'ing plan! But we realize life often gets in the way of executing a detailed training plan to the T. And that's okay! On this podcast, we talk about how you can adapt to life's winding road, make changes in your training as things come up, but still stay the course to achieving your goals. FasCat is here to help you stay consistent with two great options: you can hire a full-time professional coach or you can use our new FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, and of course the new AI-powered technology CoachCat!  Get started with your free month now:   https://fascatcoaching.com/app 

Achieve your best results with consistency. Here's how

Will AI replace human coaches in Endurance Sports? The short answer is YES. The long answer is No. No doubt,  AI will 100% change how humans coach endurance athletes.  Or at least the Coaches who adopt and embrace the technology. Gone are the days of a coach spending most of their time on training plan design, data analysis, custom workouts, scheduling and training plan revisions.  AI automates those tasks, mind blowingly well. In fact, our very own CoachCat performs these tasks NOW. This frees up professional coaches to do what they do best, which is to guide athletes through their experience. On this podcast, FasCat Founder Frank Overton explains what AI is doing now in endurance sports coaching, what it could in the future, and what this means for professional coaches and athletes alike. Find out for yourself with a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, and of course the new AI-powered technology CoachCat!  Get started with your free month now:   https://fascatcoaching.com/app     

Will AI replace human coaches in endurance sports?

Do you have your first gravel race coming up? Or perhaps you’ve already done a few in years past, but you’ve got your first gravel race of the season in your sights. Well, on this podcast, Coach  Justin Bowes and Ben Delaney walk you through five main tips so you will show up ready to have your best race. Coach Justin explains how to: 1 get your body ready 2 get your bike ready 3 plan out your nutrition 4 dial in your equipment and 5 practice, practice, practice everything on the all-important simulation ride --  Be sure to check out Coach Justin's page, where you can learn more about him and hire him as a personal coach:   https://fascatcoaching.com/products/justin-bowes   To start training for your best year yet, get a free month on the FasCat App, which includes unlimited training plans, the Optimize training-to-recovery balance technology, meal plans, access to FasCat Coaches like Justin and now the new AI-powered technology CoachCat!   Get started with your free month now: https://fascatcoaching.com/app   

7 watts per kilo! The Tour, the Women's Tour, and xPower...

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