FasCat Cycling Training Tips Podcast

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

div]:bg-bg-000/50 [&_pre>div]:border-0.5 [&_pre>div]:border-border-400 [&_.ignore-pre-bg>div]:bg-transparent [&_.standard-markdown_:is(p,blockquote,h1,h2,h3,h4,h5,h6)]:pl-2 [&_.standard-markdown_:is(p,blockquote,ul,ol,h1,h2,h3,h4,h5,h6)]:pr-8 [&_.progressive-markdown_:is(p,blockquote,h1,h2,h3,h4,h5,h6)]:pl-2 [&_.progressive-markdown_:is(p,blockquote,ul,ol,h1,h2,h3,h4,h5,h6)]:pr-8"> _*]:min-w-0 gap-3 standard-markdown"> Frank "the Big Cat" Overton is back for the Friday livestream with a full walkthrough of the new CoachCat app plus a deep dive into the numbers behind this year's Tour de France.
Watch the full episode on our YouTube channel: https://www.youtube.com/watch?v=iolohdWoyTQ&t=130s
In this episode:
Getting started in CoachCat. Frank tours the custom training plan builder, the 12 most popular conversation starters, adaptive training, and how to push your workout to your bike computer, Zwift, or Rouvy. He also explains why "follow the plan" beats letting your wearable give you the morning Jedi mind trick, and why a low recovery score does not mean you skip the work.
Tour de France power analysis. Frank breaks down how Pogačar won Stage 10 with an 8.2 watts per kilogram attack, then held 6.8 watts per kilogram up the final climb. He covers the physics behind his stage by stage predictions and what to watch for on the true mountaintop finishes to come.
Cyclocross season timeline. From summer sweet spot base to the six weeks that switch you from base to race, Frank lays out run training, skills practice, Wednesday Worlds, and how to build your own cross course at your local park.
Plus live athlete Q and A on pacing at altitude, recovery weeks, ERG mode off for burst workouts, transitioning from road A races into cross, and more.
New free trials get a 30 minute consultation with a real FasCat coach, a $100 value. Live every Friday at 2 PM Eastern.
FTFP.
Did you like this episode? What would you like to learn about in future episodes? Let us know in the comments 🙏
Until the next episode, you know what to do: work hard, ride fast, have fun and as always: FtFP

Summer Training is here 🚴
This week on Ask a FasCat (#31): durability rides, heat adaptation, race week tapers, and how to survive your local Tuesday night crit.
You may also watch this podcast on our youTube channel: https://www.youtube.com/watch?v=5zuvdWqk_Dw
Coach Steve joins us for 30 minutes fresh off his win at the Tosa Criterium. He's breaking down what it takes to podium in a crit and how he can help you build your own crit training plan.
Bring your questions. All of them. FTP plateaus, structured workout tweaks, "should I skip this interval because it's 95°F" — we're answering live, no filter.
Plus: we're unveiling new features and tools you can start using in your plan right now. New season, new toys.
📅 Live this week
❓ Bring your questions — we build the show around what YOU want to know
🔥 New features, live demos, real answers

On Ask a FasCat #30, we gave away a Stages Power Meter to the listener who asked the most thoughtful question + an annual CoachCat subscription to analyze all that shiny new power data.
🎥 Watch the episode: https://www.youtube.com/live/bnLrNhVL0jk
Here's how it worked: participants dropped their training questions in the comments, and Coach Frank Overton picked the winner live at the end of the show.
Not sure what counts as "most thoughtful"? Go back and binge the previous 29 episodes of Ask a FasCat 😂 Just kidding, it's simply the question that sparks the most interest and helps the greatest number of listeners.

8 minutes of full-gas work. 14% VO2 max gain. But only if you do them right on the CoachCat training app. Your first 7 days FREE: https://fascatcoaching.com/app
Dr. Izumi Tabata's 1996 study proved that 20-second efforts at supramaximal intensity produce more anaerobic capacity AND VO2 max gains than traditional steady-state training, and in a fraction of the time. In this training tip, Coach Frank Overton breaks down the exact workout 20+ years of FasCat athletes have used to win races: 3 sets of 8 × 20 seconds at 170% of FTP, with 10 seconds rest and 10 minutes between sets.
There's a RIGHT way to do Tabatas and a WRONG way that wastes the workout. This video covers both, with the pacing strategy, terrain selection, ERG-mode trap, and mental tips you need to actually finish all 24 reps and get the adaptation Dr. Tabata's research promised.
📊 THE WORKOUT (found in the CoachCat app)
3 sets × 8 reps 20 seconds at 170% of FTP
10 seconds easy between reps
10 minutes rest between sets
Flat road. Fresh legs.
ERG OFF
 🧠 THE SCIENCE Tabata, I., et al. (1996). "Effects of moderate-intensity endurance and high-intensity intermittent training on anaerobic capacity and VO2max." Medicine & Science in Sports & Exercise, 28(10), 1327–1330.
📖 KEEP LEARNING → Full Tabata blog post: https://fascatcoaching.com/blogs/training-tips/tabata-intervals/ →
The Right Way and Wrong Way to do Cycling Intervals: https://youtu.be/-7Ui3MORgbk →
All FasCat training tips: https://fascatcoaching.com/blogs/training-tips
🐾 ABOUT FASCAT & COACHCAT FasCat Coaching has been turning amateur cyclists into faster, fitter, race-ready athletes for over 20 years. Coach Frank Overton invented Sweet Spot Training, holds US Patent #7202067B2, and built CoachCat — the AI-powered cycling coaching app that prescribes workouts like this one automatically, based on your data, your goals, and 20 years of proven FasCat methodology.
1:1 coaching & training plans: https://fascatcoaching.com
Instagram: @fascatcoaching
Work hard. Ride fast. Have fun. And as always — FtFP. #TabataIntervals #VO2Max #CyclingTraining #CoachCat #FasCat #SweetSpotTraining #HIITforCyclists #CyclingIntervals #FTP #BikeRacing #AnaerobicCapacity #CyclingCoaching #BikeTraining #IndoorCycling #PowerMeter