{"version":1,"type":"rich","provider_name":"Libsyn","provider_url":"https:\/\/www.libsyn.com","height":90,"width":600,"title":"Winter Workouts that bridge the gap between Base and Race","description":"Learn how not to be the Group Ride Hero and Train the Right Way, Free for 30 days \u2192 https:\/\/fascatcoaching.com\/app One of the most common mistakes cyclists make is piling on high-intensity intervals before they\u2019ve finished building their aerobic base. It feels great in February. You\u2019re flying on the group ride. You\u2019re winning town line sprints. But by May, when racing and big events actually matter, you\u2019re flat, stale, and wondering what happened. In this video, Coach Frank Overton from FasCat Coaching shows you how to bridge the gap between base season and race season the right way. You don\u2019t need to live in Zone 2 forever. But you also shouldn\u2019t be smashing yourself with full-gas workouts every week. The answer? A smart, controlled progression that introduces just enough Zone 4, 5, and 6 intensity to wake up speed while still building durability and aerobic strength.  Inside, Frank walks through four proven winter workouts from the CoachCat training system: \ud83d\udc06 The Cheetah Pounce \u2013 Sweet Spot control with explosive attacks. Practice commitment and fast-twitch recruitment without blowing up recovery. \ud83c\udfaf Sprint \u2192 Stalk & Catch \u2013 Learn how to handle the surges that drop riders in real races and group rides. \ud83d\udcca The Three 8\u2019s \u2013 A powerful combination of testing and training that reveals your true ability and builds fatigue resistance. \ud83d\udcb3 The AmEx Ride \u2013 FasCat\u2019s signature terrain-driven session. No timers, no ERG, just smart execution and a mission: don\u2019t come home without your prescribed OTS. These workouts help you: \u2714 build the engine \u2714 touch high power \u2714 improve repeatability \u2714 arrive in spring ready for true interval work  Instead of peaking early, you\u2019ll keep stacking fitness when it counts. If you\u2019re following a structured plan, this is the step many athletes miss. Try These Workouts Yourself They\u2019re available inside the CoachCat AI app, where you can follow your training plan, track OTS and LEVEL, and get guidance based on your real data. \ud83d\udc49 Start your free 30-day trial https:\/\/fascatcoaching.com\/app Have questions about winter training or how to balance intensity with base work? Drop them in the comments. And tell us: Which workout looks the hardest? Which one would you skip if you could? \ud83d\ude08 ","author_name":"FasCat Cycling Training Tips Podcast","author_url":"https:\/\/fascatcoaching.com\/blogs\/training-tips\/tagged\/podcasts","html":"