FasCat Cycling Training Tips Podcast

Ten weeks for 10 watts or more. That is the typical FTP gain our athletes see from FasCat's cycling specific weight lifting program, and by spring, once base training is done, they routinely show up to their first races 15 to 50 watts stronger than the year before.
Join Coach Frank Overton live this Friday at 2pm ET as he walks through the entire 10 week, 4 phase program we have been coaching cyclists through for more than 20 years. Bring your questions and Frank will answer them live from the comments.
 What you'll learn:
▶ Why lifting raises your FTP and what makes this program cycling specific
▶ The 4 phases: Adaptation, Hypertrophy, Strength, and Power, with sets, reps, and percentages of your 1 rep max for each ▶ The only lifts you need: the squat, the leg press, and the hamstring curl (plus the optional hip thrust)
▶ When to start lifting in your off season and how the 10 weeks fit into your Annual Training Plan
▶ How to transfer gym strength to the bike with neuromuscular sprints and standing starts
▶ How many watts you can realistically gain and how to keep them with one session a week
Whether you are a road racer, time trialist, mountain biker, cyclocrosser, triathlete, or masters athlete, this is the strength work that puts more power into the pedals.
📖 Read the complete guide https://fascatcoaching.com/blogs/training-tips/weight-lifting-for-cycling/
💪 Get the full 10 week plan scheduled for you in CoachCat, sets, reps, and weights computed by the resistance training calculator, plus the on the bike workouts timed to the right phases. Start your free month: https://app.fascat.ai/intro
More strength training resources: Proper Squat Form for Cyclists: https://fascatcoaching.com/blogs/training-tips/proper-squat-form-for-cyclists/
At Home Weight Lifting for Cyclists: https://fascatcoaching.com/blogs/training-tips/at-home-weight-lifting/
How to Maintain Your Weight Lifting Gains: https://fascatcoaching.com/blogs/training-tips/at-home-weight-lifting/
Subscribe for a new live show every Friday and free training tips every Tuesday.
 #WeightLiftingForCycling #FTP #CyclingTraining #StrengthTraining #OffSeason #CoachCat #FasCat

Coach Frank demos the brand new Fuel Trix feature** in CoachCat version 6.4.9, live on screen. Fuel Trix tells you exactly how many grams of carbohydrate to consume for every workout on your calendar based on duration and intensity, built from an algorithm Frank created using the findings of 11 scientific journal articles. He walks through the fueling matrix on the FasCat website, explains why your gut can only absorb 60 grams per hour of glucose and how adding fructose opens a second pathway to get you to 90 and even 120 grams per hour, and breaks down which of 30 popular sports nutrition brands are suitable for short, medium, and long rides. Plus a tour of the new workout view, calendar tags, sweet spot's new color, and the post workout analysis screen.
** Learn more -> https://fascatcoaching.com/blogs/training-tips/coachcat-fueling-matrix/
Then it's time for the hardest workout of the year: the two week postseason break. Frank explains why two weeks is just right and six weeks is way too long, what to do (and not do) during your break, soul rides, cross training, yoga, hiking, fixing that nagging injury, and how to come back hungry and motivated for 2027. He also answers live questions on end of season field tests, cyclocross timing, VO2 max blocks, and tracking cross training in the CoachCat app.
New episodes live every Friday at 2pm Eastern. Drop your questions in the comments and Coach Frank answers them live.
Work hard, ride fast, have fun, and FtFP.

The power data you have from your 2026 season is a goldmine of insight for what worked, what did not and how to leverage your learnings to plan for an even better 2027. Join Coach Frank, and dive into your data with the 5 prompts +a bonus prompt to ask CoachCat about your season for planning 2027 ahead!
Key Takeaways from this training tip: https://fascatcoaching.com/blogs/training-tips/using-power-data-to-review-your-season/
See below for 6 Prompts you can copy and paste into CoachCat's chat to review your season.
Zoom out in steps. Last month, then 3 months, then 6 months, then the full year. Trends that hide at one zoom level jump out at another.
Translate your Level into weekly hours. That is how you actually plan training around life.
Compare your power PRs to a fixed reference point like January, not to your best day ever.
Copy the prompts below into CoachCat and it builds every one of these charts from your own files.
Want to be able to review your season and be able to follow a custom training plan?  Try CoachCat where the 1st week is free:
https://fascatcoaching.com/app

Coach Frank describes how to build your Annual Training Plan (ATP) for 2027, as described in this training tip: 
https://fascatcoaching.com/blogs/training-tips/yt-using-an-annual-cycling-training-plan-atp-all-the-phases-explained/
Key takeaways are: 
Take a two-week post-season break, not six. Six weeks costs you the adaptations you spent all year building.
Three dates anchor the year: when you want to be fast, when base starts, when weights start.
The full plan is 46 of 52 weeks, leaving six weeks of flexibility for travel, illness, and life.
The 10-week weight block is the phase most athletes skip and the one that most reliably separates a breakthrough season from a flat one.
Use the custom plan builder in the CoachCat app to work backwards from your A race

Coach Frank goes live with the brand new CoachCat mobile release v6.3.8 and breaks down the winning power up Mont Ventoux at the Tour de France Femmes. Bring your training questions and get them answered live.
In this episode: NEW MOBILE RELEASE v6.3.8 Frank shares his screen and walks through everything you can do in the app:
The new Recovery tab:
your percent recovered readout, plus Sleep, HRV and OTS with tap to ask conversation starters
The brand new Progress tab: Power PRs, weekly duration and OTS, all answering the one question every athlete has, am I improving
The new Conversations tab: how to ask CoachCat about your own data and get real coaching answers back
The new Power Analysis view: what your ride data is telling you and what to do about it
TOUR DE FRANCE FEMMES VENTOUX POWER ANALYSIS We predicted 5.5 watts per kg for the winner on the first ever summit finish atop Mont Ventoux, 15.7 km at 8.8 percent. Frank puts the actual numbers up against the prediction, walks through the physics behind the estimate, and explains what those watts mean for your own climbing.
YOUR QUESTIONS, ANSWERED LIVE Drop your training questions in the chat and Frank answers them in real time.
Sweet Spot, FTP, intervals, recovery, race prep, whatever you are working on.
Try CoachCat free for a week: https://fascatcoaching.com/app
Tour de France watts per kg predictions: https://fascatcoaching.com/pages/tour-de-france-femmes-watts-per-kg/stage-07.html