Endurance Quick Cast
138 episodes - English - Latest episode: almost 6 years ago - ★★★★★ - 12 ratingsThe show for cyclists, runners, multisport athletes with topics covering how to train, improving performances, the tech, the gear and the gadgets that endurance athletes love and finding new ways to get even more enjoyment out of your sport. Look for guests hosts and listener Q&A shows too.
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Episodes
Running Tech Guide
August 03, 2018 21:03 - 33 minutes - 15.7 MBThis week on Bench Talk on The Endurance QuickCast it’s all about running tech. Specifically what I, coach Rob, use and why I selected it for my training and competition as a runner. Everything from clothing, shoes, insoles, hydration and the typical running tech and more. Have a listen and let me know what your favorite running geat and tech is and why.
Sports Nutrition Foundational Information
July 27, 2018 22:07 - 34 minutes - 16.2 MBThe drought is over and Coach Rob is back with a long overdue edition of The Feed on the Endurance QuickCast. Rob covers what he refers to as foundational information on sports nutrition for runners and cyclists. Coach cover’s pre-hydration fueling guidance as well as intra-training and race guidance and wraps it up talking about fueling for recovery.
Power meter standards and what’s new in power meter tech
July 06, 2018 18:00 - 1 hour - 37 MBOn today’s Endurance QuickCast Josh and I talk about what’s new with power meters and unravel the mysteries of wireless sensor protocols. We cover Bluetooth and ANT specifics along with the advantages and disadvantages of each protocol when selecting a new power meter, bike computer, and even smart trainers. Then we dive into recently released power meters, power meter tech and new sensors that promise real-time aero testing on your bike! We close the show by discussing what we hope to see a...
What it takes to participate in group training effectively
May 18, 2018 18:00 - 32 minutes - 15.4 MBCoach Rob is back and he is sharing his experiences of how to participate in group training. Whether you are participating in a clinic, boot camp, training camp or group instructor lead training there is quite a bit to know to make it an effective worthwhile experience.
Is Electronic Shifting Worth The Extra Money
April 20, 2018 18:00 - 48 minutes - 22.7 MBElectronic drivetrains come up pretty frequently when I talk with my athletes and I recently was asked if Di2 was worth the upgrade over an equivalent mechanical shifting groupset. So let's explore the ins and out of electronic shifting in this episode of Bench Talk.
Winter Athlete Q an A
April 13, 2018 12:58 - 50 minutes - 23.4 MBIt's Athlete Q and A time! One of my favorite things to do is communicate with athletes and share what we have learned along the way to make our sport and athletic endeavors better. We have all kinds of questions covering where you can find the show, bike fit, doping with baking soda, meditation on the run or ride, FTP tests, other podcasts, hill repeats indoors, the best power meter and smart trainers, running with power and more!
What endurance athletes don’t know about protein could hurt them
March 16, 2018 22:17 - 32 minutes - 15.4 MBOne of the topics that come up often when I talk with my athletes regarding sports nutrition and daily nutrition whether it's for weight loss or for performance reasons is protein. What types, how much, how often, supplements, timing are just a few of things we talk about on the show today.
Travel plans can wreck or improve fitness – What an athlete needs to know
March 09, 2018 18:00 - 40 minutes - 18.6 MBThis week Coach Rob discusses how planned and unplanned travel can wreck your fitness and what you can do to protect yourself from losing your hard earned gains. Fitness lost takes twice as long to regain so make sure to list to Rob as he talks about how much fitness can be lost from 1-12 weeks of inactivity and several low costs and no cost methods of making sure you don't lose your fitness when traveling.
Improving Time To Exhaustion
March 02, 2018 21:50 - 38 minutes - 18.1 MBOne of the biggest challenges that all athletes face is how do I train for what I want to accomplish. So this week Coach Rob covers how to Improving Time To Exhaustion and examples of how to apply it to the ride, the run, and the race.
The Feed – Our New Co-host shares what you need to know about Keto
February 23, 2018 18:00 - 53 minutes - 24.8 MBToday my New Co-host Rafal Nazarewicz and I are in the studio ready to help our listeners make sense of sports nutrition topics. Rafal and Rob get right into the heart of the topic regarding Ketogenic diets. If you have had any interest in the subject if Keto maybe right for you have a listen as we get expert advice on the subject!
Bench Talk – Joe and Rob cover all things wheels
February 16, 2018 21:26 - 1 hour - 31.8 MBJoe O’Callaghan owner of Irish Cycles and Carolina Precision Components Is back for this new edition of Bench Talk where do a deep dive on all things wheels for cyclists. So if you are thinking about buying a new set of wheels off the rack, custom built wheels or even building your very own set wheels this show is a great starting point!
The Feed – The good the bad and the ugly on fats
February 08, 2018 18:00 - 35 minutes - 16.7 MBOn this weeks show I am going to cover the topic of fats and how they could be fueling your next workout, ride or run to great effect!
The muscle you aren’t using is costing you the win!
January 26, 2018 13:00 - 32 minutes - 15.1 MBOne of the subjects that I have wanted to cover more in-depth on the Endurance QuickCast for a while is meditation. I know some of you are going to pass on this show but when I am asked how do I take my performance to the next level this is one of many things I talk about with athletes that are seeking the next level of performance.
Bench Talk – Our new co-host shares how to make your bike feel great again!
January 19, 2018 13:00 - 49 minutes - 23.3 MBWelcome back to a new season of Bench Talk on the Endurance QuickCast. We start our new recording season every November and as promised there are going to be some changes in all of the shows. With that being said I want to welcome Joe O’Callaghan owner of Irish Cycles and Carolina Precision Components as my new co-host and sponsor of Bench Talk. Today we are discussing what it takes to get your bike feeling new again.
The Basics of Power Meter Tech and Who Makes it
January 12, 2018 18:00 - 44 minutes - 21.6 MBWelcome back to a new episode of the Endurance QuickCast. We have Josh Matthews back on the show to help us unravel the mysteries of power meter technology. On today’s show, Josh and I are going to talk about the various types of power meters, the tech behind the power meters, who makes them and which ones are available today.
How to Survive Your New Year Resolutions
January 05, 2018 18:00 - 27 minutes - 13.2 MBWelcome to a new year of the Endurance QuickCast! This week Coach Rob is flying solo, Josh will be back on on the next edition of the Endurance QuickCast. This is the time of the year for better or for worse most of us like to make New Year Resolutions. So Coach Rob thought he would share his experience and some suggestions on how to survive your New Year Resolutions.
2017 Endurance QuickCast Wrap Up
December 22, 2017 19:40 - 32 minutes - 15.2 MBWelcome back, everyone. I hope you have had a successful season and are looking forward to a new season! I want to take a moment to thank all of the listeners of the show we couldn’t have grown like we have this season with out you and your continued support. So today I want to celebrate you our listeners and progress of the show!
Josh and Rob review the 2017 Power Meter market and add some predictions
December 08, 2017 18:00 - 41 minutes - 19.7 MBHello and welcome back to a new episode of the Endurance QuickCast. If you haven’t already noticed we have been making some changes to the shows and one of the big ones is the addition of Josh Matthews Owner of PowerMeterCity.com and my new co-host and sponsor of the Endurance QuickCast.Today Josh and I are going to talk about all the things that happened in the world of power meters in 2017 and share with you what we know is going to happen in 2018 and make some of our own predictions.
Summarizing the season to end the woulda’, coulda’, shouldas’
December 01, 2017 18:00 - 32 minutes - 14.3 MBThis week Coach Rob talks about an important aspect of record keeping in an athlete's life. Writing a seasonal summary is an excellent way to capture what went on in a season. This tool if you like is a wonderful way to maintain your sanity in 5 simple steps. Have listened and learned all the step of summarizing your season so you can quit thinking about how your season would have been better or should have done better only if you could have done things differently.
Our new co-host and a review of Eurobike and Interbike 2017
November 17, 2017 18:00 - 56 minutes - 26.2 MBWelcome back to a new season of the Endurance QuickCast. We start our new recording season every November and as promised there are going to be some changes in all of the shows. With that being said I want welcome Josh Matthews owner of PowerMeterCity.com and my new co-host and sponsor of the Endurance QuickCast. Have a listen to Josh and Rob talk about what they saw and read about at Eurobike and Interbike.
Interview with the best selling author Peter Shankman – Faster Than Normal
November 10, 2017 18:00 - 33 minutes - 15.7 MBThis week Coach Rob has the best selling Author, Entrepreneur, New Media Expert, Angel Investor, World Traveller, Sky Diver, Ironman Triathlete, Marathoner - Peter Shankman as a guest on the Endurance QuickCast. Rob and Peter talk about ADHD/ADD and how many athletes the world over harness the energy of the ADD/ADHD brain to become the best possible athletes.
What parents need to know about coaching juniors
November 03, 2017 18:00 - 33 minutes - 15.1 MBThis week, Coach Rob talks about the coaching of juniors in cycling and what parents need to know about the sport and hiring private coaches. Rob has recently had several Juniors reach out to him this season about being coached. Some of these juniors called before even speaking to their parents. Becuase of this Coach Rob has decided to record a show for the parents of potential competitive junior cyclists.
Conquering the hills on your run
October 27, 2017 18:00 - 32 minutes - 15.4 MBLast week I gave some guidance to beginner runners, this week I have a topic that is for the more advanced to elite runners that listen to the show. This week Coach Rob gives advanced and elite runners guidance on how to crush it in the hills. Our beginner listeners can learn from the show too but it may be a bit early to put most of what I am going to share into practice right away.
Beginner runner guidance
October 20, 2017 18:00 - 33 minutes - 15.9 MBThis week on the Endurance Coach Rob shares tips incites and guidance on how beginner runners can make the most of their training experiences all the while avoiding injury. As this is a mobile edition of the Endurance Quick Cast there are very few show notes. Have a listen to you won't be disappointed!
Wheel upgrade considerations
October 13, 2017 18:00 - 30 minutes - 14.3 MBThis week on Bench Talk Coach Rob talks about the basics of wheel selection when considering upgrading your wheels. Rob will talk about road wheelset for different types of road or performance conditions. As this is a Mobile edition of Bench Talk show notes are lite but you can find some of the talking points.
The Feed – What it means to eat clean as an athlete
October 06, 2017 22:09 - 24 minutes - 11.4 MBWelcome to The Feed and we are back in the studio! Today I am going to talk a bit more about what it means to eat clean and share with you some exciting news about my new sponsor and co-host for The Feed in the new year!
Is cold water immersion hurting or helping athletes recover
September 29, 2017 18:00 - 24 minutes - 11.4 MBThis week on the Endurance QuickCast Coach Rob goes a bit deeper on an athlete's question regarding her rehab and the practice of cold water immersion. Rob discusses some of the recent studies and meta-analysis that has lead to some new thinking. Primarily that the age-old tradition of cold water immersion for recovery maybe hurting athletes chances of developing adaptations. The adaptations in question are around hypertrophy and how to determine if cold water immersion isn't allowing for lea...
Breaking Through Plateaus
September 22, 2017 18:00 - 30 minutes - 14.3 MBThis week, on the Endurance QuickCast Coach Rob talks about plateaus and how to break through them. On this mobile edition of the Endurance QuickCast Rob helps listeners recognize what is causing plateaus and what sorts of plateaus are plaguing performance. Coach Rob discusses mental and physical plateaus how they may show up in your training, participation, and competition.
Disaster strikes the studio and Coach Rob gets interviewed
September 15, 2017 18:00 - 14 minutes - 6.61 MBThe show has been down due to some studio equipment failure but Coach Rob is trying to get some shows out without some of the studio equipment. Sorry to everyone about the show delays and the format change. A former club mate who is working on a degree in kinesiology also recently interviewed Rob and there were some great things discussed that you the listener may benefit from. Rob covers some of the things that came up in the interview such as…
Surviving The Silly Season
September 08, 2017 18:00 - 33 minutes - 15.9 MBIn recent conversations with several of my athletes I have had them refer to the period after their race season is over as their own silly season. What makes it silly is that they aren’t ready to begin off-season training or they are wrapping up one sports season and to start a fall/winter sport. I find that self-coached athletes often struggle the most with the training and non-training demands of their own silly seasons. So today I am going to talk a bit more about this crazy time of the ye...
What beginner cyclists often get wrong
September 01, 2017 20:55 - 24 minutes - 11.7 MBThis week Coach Rob talks about the top 8-10 items he sees beginner cyclists getting wrong. Some of the items are just expansions on a theme but still very important issues Rob sees come up all too often. None of these items are meant to be overly critical as we were all once beginners. So have a listen and learn how to become a better cyclist.
A guest talks multi-day racing and the coach athlete relationship
August 25, 2017 19:00 - 1 hour - 35.9 MBThis week on the Endurance QuickCast we have a guest! We have a PPC athlete on the show with me. So on today’s show, we are going to talk quite a bit about multi day racing as well as the coach athlete relationship with our guest and PPC athlete.
Making a comeback
August 18, 2017 19:00 - 40 minutes - 18.5 MBI recently spoke about making comebacks in a prior show and promised I would cover the subject in a new Endurance QuickCast. Getting started in sport again after a layoff can be a daunting task but it doesn’t have to be. Layoffs from the sports we love can occur at any time and the reasons are many. So I am going to cover several scenarios and how you can quickly and safely transition back.
Bench Talk – Lighting up your run or ride
August 11, 2017 19:09 - 33 minutes - 15.8 MBAdapting to low light conditions when running, riding, hiking, climb or camping means having a light source. So in this edition of Bench Talk, I am going to cover quite a bit about your lighting options, terminology, and practical applications.
Dream Big or Burnout?
July 28, 2017 18:00 - 23 minutes - 10.9 MBCoach Rob this week on the Endurance QuickCast talks about a pattern he sees in his athletes and other Amateur Endurance Athletes. Rob talks about the realities of what it means to win and how long it can take. He also talks about the curse of dominant success at a local level. Coach Rob also talks about how to stay fresh and stay motivated as you embark on a competitive lifestyle. Also, learn about what you can do to break out of a rut and maybe make a come back or how your work inspiring ot...
High Intensity Interval Training Will it Help or Hurt Your Performance?
July 21, 2017 18:00 - 46 minutes - 21.7 MBHIIT or High-intensity interval training is often touted as the holy grail of training for athletes who have very little time to train or who have stopped seeing gains in their regular training. The big question is does HIIT live up to the hype and is it right for your training regimen and performance goals. This week Coach Rob digs deep on an athlete consult to discover what is hype and what really works!
The Feed – Carbohydrates are the foundation to success
July 14, 2017 20:47 - 46 minutes - 21.7 MBCarbohydrates or carbs have been a part of a strong foundation that fuels endurance athlete’s results, but will any old carbs work? Let's talk this week about the important role Carbs play in day-to-day and sports fueling. We will also learn in this show some examples of excellent carb selections and even fueling strategies.
It’s time to stop self-coaching and start WINNING!
July 07, 2017 16:32 - 34 minutes - 15.6 MBOn this week's Endurance QuickCast Coach Rob talks about when it may be time to quit self-coaching and hire him as your coach. Along the way Coach, Rob dispenses some tips, observations and gives the self-coached athlete some things to think about. Not much in the way of show notes this week as Rob covers his own personal experiences of how he overcame adversity as a self-coached competitive runner, cyclist, and duathlete by hiring a coach early on in his competitive career. He also shares ex...
100th Endurance QuickCast And It’s All About Centuries + A FREE Giveaway
June 30, 2017 18:19 - 1 hour - 32.2 MBWow, we made it, 100 shows on the Endurance QuickCast! Tune in for expert advice on riding your first or your fastest centuries. Listeners are also given instructions on how to get their very own free Century Training Plan!
Building the habits necessary for success
June 23, 2017 18:30 - 35 minutes - 16.7 MBThis week on the Endurance QuickCast Coach Rob goes into an in-depth show covering habit building for increasing motivation and performance. Rob makes this broad topic very easy to consume and understand. Detailed show notes available at http://PositivePerformanceCoachiong.com/blog/
Capturing a PR the Easiest way Possible
June 16, 2017 19:00 - 46 minutes - 21.5 MBThis week Coach Rob talks about What have you done that has helped you to have a breakthrough in performance. Rob shares many items that will allow you to capture your best performance sooner rather than later!
The Feed – Make BIG Gains by Supplementing With Creatine
June 09, 2017 19:00 - 44 minutes - 20.5 MBCoach Rob covers a wide range of subjects and questions related to the supplementation of creatine. Learn about loading, dosing, and scientifically proven gains made when utilizing creatine in your supplement regime. Coach Rob also shares which endurance athletes will truly benefit from creatine along with the best times to utilize creatine. Rob also shares an update on Coach Kelly.
Bench Talk – All About Action Cameras
June 02, 2017 19:00 - 43 minutes - 20.3 MBThere is no shortage of MFG choices and options today but why should an athlete even concern themselves with an action camera? As a coach and athlete, I have found action camera footage invaluable for many reasons. So let's cover the Who, what, when, how where and why of action cameras on today's Bench Talk.
Developing Flow State for Extreme Gains in Athletic Performance
May 26, 2017 19:00 - 43 minutes - 20.5 MBThis week Coach Rob covers Flow State after he recently posted an article titled Hacking the Mind for the Wind. This podcast is meant to build on the previous article and cover what Flow State is and how to reach a state of flow for optimal athletic performance. Get ready to get in the zone!
Hard Earned Duathlon Guidance, Tips and Tricks
May 19, 2017 17:00 - 58 minutes - 25.2 MBCoach Rob shares his own experiences as a Duathlete and Multisport coach this week on the Endurance Quickcast. This is an information packed show so sharpen your pencils and typing skills. Because if you are a Multisport athlete, Coach Rob is going to tell you what it takes to make the podium as an age grouper or even how to make your national team!
Fatigue guidance
May 12, 2017 17:00 - 33 minutes - 15.7 MBCoach Rob received a question about what could be causing an athlete's fatigue. So Rob has decided to share some of what was discussed with this athlete on the Endurance QuickCast this week.
Bench Talk – How a clean bike will make you faster
May 05, 2017 17:00 - 28 minutes - 13.5 MBCoach Rob has been feeling like all he has been doing is cleaning bikes lately. Learn on this edition of Bench Talk what Coach Rob uses to keep his bike clean, how he cleans, when he cleans, and why he cleans bikes they way he does. Oh, and most importantly how his clean bikes are faster!
Getting Sponsored
April 28, 2017 17:00 - 23 minutes - 11.2 MBCoach Rob talks about getting sponsored this week and shares some of his hard earned experience and what it means to be sponsored as an athlete. You might be surprised how easy it is to get sponsored. The trick is picking the right sponsors.
Spring 2017 Athlete Q&A With Coach Kelli and Coach Rob
April 21, 2017 17:00 - 1 hour - 36.5 MBIt's been a while since Coach Kelli and Coach Rob have had an Athlete Q&A show and there is a reason for that. Learn about what happened to Coach Kelli, how she is recovering and what she is doing to recover faster. We also answer several really good questions from our listeners, readers and athletes we coach and MUCH MORE. Check the show notes for even more details on what we cover in this edition of the Athlete Q&A on the Endurance Quick Cast. Note: We apologize for some echo in the show. W...
When Will I Get Faster?
April 07, 2017 17:00 - 45 minutes - 21 MBCoach Rob covers a myriad of issues that could keep you from becoming faster as a cyclist or as a runner. Then Rob gives guidance on how to improve your odds of getting faster on the bike and run. Have a listen and feel free to share your experiences or ask questions!