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2021 Thanksgiving Gratitude Podcast

Frank Overton

In this week's podcast, the FasCat team continues with our annual Thanksgiving tradition of sharing short messages of gratitude to our loyal podcast listeners and athletes! We hope you all enjoy the episode and we wish you all a wonderful holiday season!

Copyright © 2021 FasCat Coaching - all rights reserved.

About Frank Overton

Frank founded FasCat Coaching in 2002 and has been a full time cycling coach since 2004. His educational background includes a Masters degree in Physiology from North Carolina State University, pre-med from Hampden-Sydney College. Frank raced at a professional level on the road and mountain bike and currently competes as a "masters" level gravel and cyclocrosser. Professionally Frank comes from medical school spinal cord research and molecular biotechnology. However, to this day it is a dream come true for Frank to be able to help cyclists as a coach.

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100 Mile Mountain Bike Race

100 Mile Mountain Bike Race

Prepare for an ultra MTB race with climbing intervals, sweet spotting and simulation rides Includes a taper into your race...

$34.99
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16 Weeks Of Sweet Spot

16 Weeks Of Sweet Spot

  • Builds a Big Aerobic Base
  • Complete 4 month Training Plan with 3 Power Tests
  • new Professional Level with 18 - 26 hours / week

$34.99
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24 Week Off Season for Triathletes

24 Week Off Season for Triathletes

  • Increase power and endurance 

$34.99
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24 Week Off-Season Cyclocross Training

24 Week Off-Season Cyclocross Training

  • Off-season cyclocross plan is a combination of weight lifting and sweet spot base
  • 24-week plan is perfect to begin in January-March to prepare for the Spring/Summer season

$34.99
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30 Week Weights + Sweet Spot Base

30 Week Weights + Sweet Spot Base

  • Increase power and endurance 
  • Combines Weight Lifting then Sweet Spot Base Training

$34.99
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40k time trial TT training plan fascat

40k Time Trial

  • 12 wks of TT specific threshold intervals 
  • Raise your threshold power output with VO2's
  • Includes, Course Recons, a Taper into the Race + Leg Openers!

$34.99
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6 weeks till olympic distance triathlon

6 Weeks to an Olympic Distance Triathlon

  • For advancing your sprint distance races
  • Includes transition work, bike/run brick workouts, a gear checklist, and tips for a successful race.

$34.99
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6-weeks-until-70.3-triathlon-flat-course

6 Weeks to Your 70.3 Triathlon: Flat Course

  • Leads you into a final build & taper for your big race
  • Race simulation gives you a chance to test your fitness 

$34.99
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70.3 triathlon hilly climbing training plan

6 Weeks to Your 70.3 Triathlon: Hilly Course

  • Leads you into a final build & taper for your big race
  • Race simulation gives you a chance to test your fitness  

$34.99
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6 Weeks to Your Full Ironman Triathlon: Flat Course

6 Weeks to Your Full Ironman Triathlon: Flat Course

  • Leads you into a final build and taper for your Ironman 
  • Race simulation gives you a chance to test your fitness 

$34.99
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At Home Weight Lifting Plan: 10 Weeks (new for 2024)

At Home Weight Lifting Plan: 10 Weeks (new for 2024)

  • Increase your Power Output in 10 weeks
  • This program is modified from our tried 'n true 10 week weight lifting plan

$34.99
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Boulder Roubaix

Boulder Roubaix

Includes SS, tempo & threshold intervals to build your aerobic engine Midweek VO2’s, anaerobic work & Tabata Intervals to sharpen the sword for race...

$34.99
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Breck Epic Sweet Spot Training Plan

Breck Epic Sweet Spot Training Plan

Loads of Sweet Spotting to prepare you for long sustained climbs Includes Simulation Rides, Nutrition & Fueling Guidance, a Taper...

$34.99
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Climbing Intervals

Climbing Intervals

  • This plan will put you on the start line prepared to crush some massive climbs!
  • Tempo, SS & Threshold intervals during the week + group rides and/or harder efforts on the weekend

$34.99
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Crusher in the Tushar

Crusher in the Tushar

  • Prepares you to CRUSH the Tushar Crusher this upcoming July
  • Includes Sweet Spot, Threshold, VO2 work, and Simulation Rides

$34.99
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CX Race & Recover: In-Season

CX Race & Recover: In-Season

  • Perfect for putting your speed & skills to the test 
  • Keeps your 'cross skills sharp so you are ready to race and balances recovery so you can continue to perform well

$34.99
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Cyclocross Intervals

Cyclocross Intervals

  • Suitable for the cyclocross athlete that wants to get ready to race
  • Includes a taper and leg openers to prepare you for your first race of the season

$34.99
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Cyclocross Summer Sweet Spot

Cyclocross Summer Sweet Spot

  • Perfect for the CX athlete that likes to plan ahead and build a solid base
  • Includes structured Sweet Spot intervals + skill work so no watts are left on the table!

$34.99
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Foundation : 3 Weeks

Foundation : 3 Weeks

$34.99
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Gran Fondo Plan

Gran Fondo Plan

  • For the rider that has loftier goals than just finishing
  • Includes longer rides and cycling specific nutrition guidance

$34.99
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Gravel In-Season

Gravel In-Season

Balances training and recovery with your in-season racing Includes threshold intervals to keep the "sword sharp" & leg openers so you're...

$34.99
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Gravel Training Plan

Gravel Training Plan

- Preparation for long hard gravel race- Designed to have you ready to peak for your "A Race" This six-week...

$34.99
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Haute Route

Haute Route

Raises your CTL to prepares you for 3 to 7 days of stage racing Includes loads of climbing, sweet spot...

$34.99
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Iceman Cometh

Iceman Cometh

  • Start this six week plan Sept 25th
  • XC MTB specific training for the IceMan

$34.99
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Indoor / Outdoor for Zwift & Smart Trainers

Indoor / Outdoor for Zwift & Smart Trainers

  • Perfect for winter indoors
  • Sweet Spot, Tempo intervals, Threshold Intervals

$34.99
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Indoor Cycling

Indoor Cycling

  • Indoor cycling training plan has advanced aerobic endurance 
  • Workouts are geared towards you riding indoors on the trainer 

$34.99
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Intervals for Criteriums

Intervals for Criteriums

  • Increases your ability to accelerate out of corners, recover, and repeat 
  • Sweet Spot, VO2, the diabolical Tabatas and of course, Sprint workouts

$34.99
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Intervals for Cross Country MTB

Intervals for Cross Country MTB

  • 6-week cross-country interval training plan 
  • Endurance mountain bike hammer rides, VO2's, threshold, diabolical tabatas, and race starts to prepare you to crush your goal race!

$34.99
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Intervals for Time Trials

Intervals for Time Trials

  • 6-week Intervals for Time Trials training plan
  •  Use your training zones to ride just hard enough to get faster & stronger 

$34.99
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leadville 100 mtb training plan

Leadville 100 MTB

  • Leadville 100 MTB Training Plan, starts Monday July 1st for the August 10, 2024 race
  • Preps you for the grueling alpine climbs in Leadville
  • Include simulation rides and nutrition guidance 

$34.99
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Phil Gaimon's FONDO

Phil Gaimon's FONDO

  • Complete similar workouts to what Phil does to prepare for all his KOM's
  • Sweet Spot training, threshold intervals, and some anaerobic work

$34.99
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Phil Gaimon's Strava PR Plan

Phil Gaimon's Strava PR Plan

  • Perfect  Plan for Those with Less Training Time, starts at 15 minutes per day
  • VO2's, 1 minuters, Tabatas, threshold, suprathreshold, and even Sweet Spot

$34.99
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Road & Crit Intervals

Road & Crit Intervals

  • Get race ready for the road season with our Intervals
  • Includes VO2's, anaerobic intervals, diabolical tabatas

$34.99
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Road Race In-Season

Road Race In-Season

  • Weekend racing and group rides with weekday training and recovery
  • anaerobic efforts like criss cross, Over/Unders Sweet Spot, Threshold 

$34.99
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Road Racing Intervals

Road Racing Intervals

  • Increase your functional and race-specific power output
  • Includes Sweet Spot, VO2, Anaerobic, Threshold 

$34.99
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Six Weeks Till Cyclocross

Six Weeks Till Cyclocross

  • This plan begins before the season starts so you have time to get faster
  • Rock this plan and move onto the Cyclocross Intervals plan before the season starts

$34.99
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Six Weeks to Peak for CX Nationals

Six Weeks to Peak for CX Nationals

  • Raises your CTL to peak for Cyclocross Nationals
  • Strategically timed training block around Thanksgiving
  • Includes an age-based taper

$34.99
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Stage Race Intervals

Stage Race Intervals

  •  Incorporates training races along with the weekend group rides
  •  For stage racers combines plenty of threshold work in the aero position 

$34.99
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Steamboat Gravel

Steamboat Gravel

Start this plan on July 8th, 2024 💪 Includes long simulation rides on the weekends Shorter Advanced Endurance training, Tues-Thurs Steamboat...

$34.99
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Sweet Spot + Resistance Training

Sweet Spot + Resistance Training

  • 16 Weeks of training perfect for building your aerobic base in the off season
  • Four Phases of resistance training with neuromuscular sprint work 
  • Combines our 10 weeks of weight & Sweet Spot Part 2

$34.99
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sweet spot marathon mtb plan featured in outside magazine

Sweet Spot Marathon MTB Plan

  • This plan gets you ready to climb a ride a 50-100-mile event
  • This Plan was featured in Outside Magazine, click view details to learn what they had to say!

$34.99
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sweet spot part 1 for the triathlete

Sweet Spot Part 1 for the Triathlete

  • Increase aerobic fitness and power output
  • Perfect starting point for the foundation of your training

$34.99
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Sweet Spot Part 1: Build Your Base

Sweet Spot Part 1: Build Your Base

  • Begin to Build Your Base
  • Increase FTP by 5 - 20% !
  • Home of Sweet Spot training

$34.99
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sweet spot part 2 for the triathlete

Sweet Spot Part 2 for the Triathlete

  • Puts the finishing touches on your fitness and boosts your CTL
  • Perfect continuation from Sweet Spot Part 1 for the Triathlete

$34.99
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Sweet Spot Part 2: Boost Your Base

Sweet Spot Part 2: Boost Your Base

  • Boost Your Base
  • Increase aerobic fitness and power output
  • Perfect continuation from Sweet Spot part 1

$34.99
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Sweet Spot Part 3 for the Triathlete

Sweet Spot Part 3 for the Triathlete

  • Puts the finishing touches on your fitness and boosts your CTL
  • Transitions you from "base to race"
  • Perfect continuation from Sweet Spot Part 2 for the Triathlete

$34.99
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Sweet Spot Part 3: Base to Race

Sweet Spot Part 3: Base to Race

  • The transition from base to race
  • Increase aerobic fitness and power output
  • Perfect continuation from Sweet Spot part 2

$34.99
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Sweet Spot Part 4: Fresh and Fast

Sweet Spot Part 4: Fresh and Fast

  • ideal for summer training
  • Increases FTP & Improves Endurance 
  • Balance of Sweet Spot and VO2 Max work

$34.99
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18 weeks of Sweet spot for ironman triathlete

Sweet Spot Triathlon Training

  • Sweet Spot Swim, Bike, Run
  • Progressive Periodization with regular rest weeks 

$34.99
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Triple Bypass

Triple Bypass

  • Features Sweet Spot, Tempo & Threshold Intervals to prepare you for the long sustained climbs!
  • Group Rides & Simulation Rides on the Weekend
  • Includes a Taper into the Race + Leg Openers

$34.99
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