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
The Feed – Training nutrition timing guidance for cyclists and runners
March 24, 2017 17:00 - 29 minutes - 13.4 MBCoach Rob steps in this month for Coach Kelli and shares the guidance he gives athletes on nutrition timing as well as fueling strategies. Have a listen to this information packed show. While Coach Rob is no substitute for Coach Kelli he does a great job explaining how to better prepare for racing and training for runners and cyclists alike.
Bench Talk – Making smart upgrades to you and your bike
March 17, 2017 17:00 - 59 minutes - 28 MBThis week Coach Rob gives guidance on upgrades to improve your physical performance and the performance of your bike. Rob's questions are becoming more and more seasonal and bike upgrades are no different. So as Coach Rob receives on-season questions related to bike upgrades he thought he would give his most common guidance.
The FTP Show
March 10, 2017 17:00 - 24 minutes - 13.5 MBRecently Coach Rob has received quite a few questions about FTP AKA Functional Threshold Power. So Coach decided to cover FTP on this week's Endurance Quick Cast. Rob covers the basics of FTP, why knowing your FTP is important, how to set training zones and Coach Rob even gives out a plan or two to improve your FTP!
Preparing for the On – Season
March 03, 2017 17:00 - 15 minutes - 7.32 MBThis week Coach Rob discusses the preparation for the on-season. There is quite a bit that goes into building plans, scheduling races and just managing time. Rob takes some time in this mobile edition of the Endurance Quick Cast to give the listeners an outline of items to think about when preparing for the on-season.
The Feed – Not being a tough athlete will make you a better athlete
February 24, 2017 17:00 - 15 minutes - 7.17 MBThis month Coach Kelli explains why she isn't a tough athlete and how not being a tough athlete will make you a better athlete. Coach Kelli covers some of the common tough guy/gal athlete actions and mentalities and how they will harm your performance. Kelli also gives examples of how not to fall into these patterns and pitfalls.
Strength Training For Multi-Sport Athletes
February 17, 2017 17:00 - 37 minutes - 17.3 MBToday Coach Rob wraps up the series on strength training with guidance forMulti-Sport athletes. It has been a busy January and February is already here. We covered quite a bit so far. If you are a Triathlete or duathlete you will gain quite a bit by listening to the two shows on strength training for cyclists and runners.
Winter outdoor training preparation for cyclists
February 10, 2017 17:00 - 15 minutes - 7.26 MBThis week Coach Rob covers how he prepares for a cold wet day in the saddle. Catch up with coach Rob as he gets ready to go out on a Grim day of riding with a buddy on a cold Kentucky winter day.
Being Comfortable With Being Uncomfortable as a Runner
February 03, 2017 17:00 - 20 hours - 9.86 MBThis week Coach Rob has a mobile edition of the Endurance Quick Cast. Rob has been thinking about what goes into rehabbing from a running injury and what goes into toughening up as a runner. So have a listen and let us know if you have questions or have tips that have helped you be
Strength Training For Cyclists
January 31, 2017 17:00 - 59 minutes - 27.4 MBCoach Rob starts the week off with the second of 3 shows on specific strength training guidance for cyclists and it's a big show! Get your notepad and pencil out. With the combination of previous shows on periodization of strength training and today's show on what workouts I give cyclists a cyclist could create their very own periodized strength training, plan!
Strength Training For Runners
January 26, 2017 17:00 - 48 minutes - 23.3 MBCoach Rob starts the week off with the first of 3 shows on specific strength training guidance for runners and it's a big show! Get your notepad and pencil out. With the combination of last week's show on periodization of strength training and today's show on what workouts I give runners a runner could create their very own periodized strength training, plan!
Planning Your Strength Training
January 21, 2017 19:39 - 32 minutes - 16.6 MBThis week Coach Rob covers the planning or the periodization of your strength training before he covers the specific weight training routines he prescribes to runners cyclists and multisport athletes. In this show, Rob covers the phases of a Periodized Strength Training Program, How many reps and sets for each phase, Length of training phase, What each phase does for an athlete, Training Factors that can improve upon an athlete’s strengths and or weaknesses, How to determine how much you can...
Bench Talk – CES and Gym Tech
January 14, 2017 20:16 - 42 minutes - 19.1 MBThis week on Bench Talk Coach Rob uncovers tech from the Consumer Electronic Show that could prove helpful to Endurance Athletes. Coach Rob also shares what he takes to the gym. Also learn the best ways to ensure that the new tech you are buying this year is safe, legal and the right fit for you!
What all endurance athletes should know about strength training
January 07, 2017 01:26 - 48 minutes - 22.4 MBA new year a new show, new music, and a new sponsor! This week Coach Rob discusses quite a bit about Strength Training for all endurance athletes. Give a listen and discover more about various resistance based training programs, how your sports specific training may not be enough, what goes into an annual strength training program and busting strength training myths. It's a big show and there will be more specifics for runners, cyclists and multisport athletes on future shows!
2016 Endurance QuickCast Wrap Up
January 02, 2017 18:43 - 25 minutes - 9.48 MBCoach Rob talks about the first full year of the Endurance QuickCast and what was accomplished in 2016 along with a sneak peek into 2017. Such as show stats, top 10 listed to shows, what goes into producing the show, our existing sponsors and announcing our new show sponsor for 2017!
Year End Athlete Q&A Show With Coach Rob and Coach Kelli
December 16, 2016 17:00 - 50 minutes - 23.3 MBCoach Kelli and Coach Rob are on the No Fat November Athlete Q and A, together! On this end of the year, Athlete Q&A show we talk about our favorite aspects of our efforts to bring you No Fat November. We also answer athletes questions and give some training and nutrition advice along the way. What medical tests do and ... Read More
Wrapping Up No Fat November
November 30, 2016 17:00 - 18 minutes - 8.88 MBIt is the final week and the final Endurance Quick Cast Show for No Fat November. Coach Rob recaps the month and asks for input from the listeners. Check in with Coach Rob to learn how you can get your questions answered on the special edition of the No Fat November Athlete Q & A! Rob also covers the 2017 PPC Training Camp and PPC Coaching Services Discounts.
The Feed – Slowing It Down to Speed It Up
November 29, 2016 17:00 - 7 minutes - 3.43 MBIt the final week of No Fat November Podcasts and Coach Kelli shares some insights on how eating too fast can be harmful to your health. Kelli also shared her tips on mindful eating and how it can help you become a faster and stronger endurance athlete. This is the final The Feed episode in the No Fat November Podcast Series. Please don't forget to leave questions, helpful ideas and even your own experiences for our final joint Athlete Q & A with Coach Kelli!
Bench Talk – Other Helpful Weight Loss Tools
November 28, 2016 17:00 - 34 minutes - 15.9 MBIt this final week of No Fat November Podcasts and Coach Rob shares some of his other favorite weight loss tools. Everything from his favorite tools in the kitchen, using the muscles between your ears and how auxilary strenght training in the gym can help you improve body composition and improve your weight loss opportunities. This is the final Bench Talk in the No Fat November Podcast Series. Please don't forget to leave questions, helpful ideas and even your own experiences for our final jo...
The Feed – Getting Back On Track
November 23, 2016 17:00 - 8 minutes - 3.69 MBThis week on The Feed Coach Kelli shares with us how to get back on track after a nutrition slip. Wether you over induldge at one meal, a whole day or even a week there is no better time than the present to get back on track. Kelli shares her secret tonic for ridding your body of exess fluids from bloat due to alcahol, proceesed foods, slaty foods and sugar laden treats. Coach Kelli also explains how execss sugar causes insulin problems and how this leads to bloat and water rentenion. Don't m...
Optimal Endurance Training for Fat Loss
November 22, 2016 17:00 - 41 minutes - 19.5 MBThis week Coach Rob discusses in great detail the myths and realities of endurance training meant to loose weight or more specifically fat loss. Rob covers how HR devices measure caloric expenditure and how this relates to your work efforts. Coach Rob also discusses studies behind what are the optimal scenarios for fat and weight loss in both moderate and ... Read More
The Feed – Actually Enjoy Holiday Meals With These Tips and Stay Lean
November 17, 2016 17:00 - 7 minutes - 2.92 MBThis week on The Feed Coach Kelli will share some great guidance on how to enjoy the holidays and still stay lean or at least not gain much weight. Kelli explains that how we need to rethink the holidays and how we can contribute to healthier eating habits. Coach Kelli also has great recipes for Kale Salad and how to make Kale much more appetizing and tasty.
Bench Talk – Tracking and Logging Weight Loss
November 16, 2016 17:00 - 27 minutes - 13.1 MBOn this weeks, No Fat November edition of Bench Talk Coach Rob discusses the importance of tracking and logging your progress. It's very important to measure progress, success and failures in our performance and weight loss is no different.
Intermittent Fasting
November 12, 2016 02:09 - 32 minutes - 14.9 MBCoach Rob covers the concepts and the potential benefits of Intermittent Fasting. Can you the endurance athlete benefit from implementing an Intermittent Fasting pattern? Have a listen and learn if Intermittent Fasting is right for you. Oh yeah, it's our Birthday too!
The Feed – Lean Winter Tips 2 – Keep Daily Nutrition & Training Nutrition Separate
November 09, 2016 17:00 - 16 minutes - 7.77 MBThis week Coach Kelli continues with her No Fat November, Lean Winter Tips Series. On today's tips from Coach Kelli learn how and why it's important to Keep Daily Nutrition separate from Training Nutrition. Kelli literally provides athletes with a blueprint for managing their daily and sports nutrition for the off-season. Coach Kelli also gives us another great recipe for a Whole Food Training Bar packed full of whole foods that many athletes probably already have in their pantry.
Bench Talk – Tools for Weight Loss – Measures at the Lab
November 08, 2016 17:00 - 31 minutes - 14.6 MBThis week we will conclude our discussions on making measures for your weight loss and discuss the most accurate ways to measure your body composition. Before we go into the details of the tools and systems that make these measures let talk a bit more about fat.
Getting started with a weight loss program
November 04, 2016 17:00 - 33 minutes - 15.6 MBAs No Fat November progresses Coach Rob covers the realities of getting started with a weight loss program. Rob also share tips and guidance that can get you started today as well as his own progress.
The Feed – Lean Winter Tip #1
November 03, 2016 17:00 - 9 minutes - 4.26 MBThis week Coach Kelli Kicks off No Fat November with her series of Lean Winter Tips. Kelli has a fantastic recipe for Broccoli and roasted garlic you can make in the oven or on the grill. Along with this week’s recipe Coach, Kelli discusses why vegetables are so important for off-season weight maintenance and why they are so good for ... Read More
Bench Talk – Tools for Weight Loss – Measure at Home and Coach Rob’s Progress
November 02, 2016 17:00 - 29 minutes - 13.7 MBThis week on Bench Talk Coach Rob discusses the tools that you can use to measure your weight loss progress at home. Weight loss isn't just about what the bathroom scale says anymore. When you are losing weight for performance purposes it becomes about losing fat and improving body composition. Learn how to make measures that show a more meaningful picture of your weight loss progress.
No Fat November and Transition
November 01, 2016 17:00 - 24 minutes - 11.7 MBToday Coach Rob kicks off the month of No Fat November and discusses transitional periods in training. Coach Rob covers what No Fat November is and how athletes can learn quite a bit about losing weight. Rob also covers what a transitional period is in a structured training program.
Bench Talk – Making a Wise Investment in Technology
October 28, 2016 17:00 - 24 minutes - 11.2 MBThis week, Coach Rob goes on a bit of a rant about crowd funding sports technology projects and how you can keep from losing your hard earned money. Coach Rob discusses some of the ridiculous comments made on cycling website after Brimm Brothers announced that they are shutting down their successfully crowdfunded cleat based power meter project after 5 years. This means no products for the crowdfunding investors. Should they be paid back? Coach Rob doesn't think so. What do you think? Want to...
Aug-Sep Athlete Q&A
October 14, 2016 20:33 - 54 minutes - 25.3 MBWe love our question and answer shows. We learn so much from our athletes, readers, and listeners. Coach Rob answers questions about, how I coach, training for a Grand Fondo, optimal cadence, attacking in a race, side stitch/belly cramps, climbing myths and truths, reading heart rate data and target heart rates.
The Feed – Carbohydrate Fueling Options
September 30, 2016 17:00 - 15 minutes - 6.79 MBCoach Kelli talk about the various option to use carbohydrates to fuel your endurance efforts in this weeks edition of The Feed on the Endurance Quick Cast. I’m not a one-best sort of person. No one size fits all or black and white recommendations here. Today, I’ll define these carbs options and provide some examples. Then, I’ll give you my preferences and some caveats on these generalizations. So have a listen to learn more!
Bench Talk – Interview with the Owner of Irish Cycles
September 23, 2016 22:11 - 54 minutes - 25.5 MBThis week on Bench Talk we have a guest joining us. I talk with Joe O’Callaghan the owner of Irish Cycles about racing, how racing has changed over the years, wrenching on bikes and the manufacturing of carbon fiber components and bikes. We also talk about Irish Cycles complete line of bikes! Here are just a few of the topics we ... Read More
Athletic Success is Rarely Accidental it Requires Preperation
September 15, 2016 17:00 - 35 seconds - 14.3 MBCoach Rob covers in this week Endurance Quick Cast the importance of being prepared as an athlete. This show is for all endurance athletes and coach Rob covers topics for Cyclists, Runners and Multisport athletes.
The Feed – Chia Seed Pudding for Fantastic Energy and Recovery
September 02, 2016 17:00 - 8 minutes - 3.93 MBThis week Coach Kelli shares a recipe to fuel your run and ride. This tasty treat isn't just for vegan and vegetarian athletes but they will certainly benefit from the high concentrations of protein, omegas, fiber, essential and non-essential amino acids.
Common Bike Fit Issues and How To Correct Them
August 26, 2016 22:03 - 42 minutes - 19.4 MBThis week Coach Rob talks about Common Bike Fit Issues and How To Correct Them. Clearn about common fit issues and ailments that plague road, time trial, triathlon and even mountain bike cyclists. If you have any of the following symptoms Coach Rob know's the likely cause and has the solutions you need to correct them!
All About Performance Sports Glasses
August 19, 2016 20:47 - 35 minutes - 16.7 MBOne of the areas that I tell athletes not to skimp on is sunglasses and when it comes to Sunglasses for athletes it's all about Performance Sports Glasses. Coach Rob talks about how Runners and Cyclists can benefit from Sports Glasses and which pair may be right for you.
June-July Athlete Q&A
August 06, 2016 00:48 - 43 minutes - 20.1 MBWe love our question and answer shows. We learn so much from our athletes, readers, and listeners. Coach Rob answers questions about, tubualrs, HR straps, Performance Management Analysis, the Cost of Coaching, Breathing Techniques, Comment Troll and has and offer on FREE Training Plans and FREE Consults.
The Feed – On Season Amino Acids YOU NEED!
July 26, 2016 17:00 - 18 minutes - 8.27 MBIn this month's edition of The Feed Coach, Kelli covers amino acids that all endurance athletes should consider taking during the on season. Coach Kelli also follows up on her prior quick cast with her own results of utilizing Beta Alanine.
The Worst Advice I Have Ever Heard About Power Meters
July 16, 2016 16:24 - 28 minutes - 16.8 MBThis week on Bench Talk we are going to talk about, The worst advice I've ever heard about power meters! The following advice has come from a myriad of sources, group rides, races, comments areas, forums…. You name it! So let's get into my top 10 list of the Worse Power Meter Advice/Tips I have ever heard.
Setting SMARTER Athletic Goals
July 08, 2016 19:43 - 25 minutes - 11.8 MBThis week Coach Rob discusses how a simple mnemonic can help set yourself up for success. The mnemonic SMARTER is all you need to set up the perfect season or to evaluate your existing training and competitive goals. Check out the show notes to learn even more
Make your ride more comfortable
June 27, 2016 22:19 - 44 minutes - 20.5 MBRegardless of the time of the year or the weather conditions you are likely going to want or need to get out on your bike. Whether it’s for training, racing, and mileage goals or just for fun you need to be comfortable. So Coach Rob covers topics related to bike position, bike fit, posture, equipment and even technique.
The Feed – Beta Alanine the game changing Amino Acid
June 17, 2016 18:30 - 10 minutes - 4.86 MBThis Month Coach Kelli covers the game changing effects of Beta Alanine as a Muscle buffer. Learn about how this amino acid plays a role in buffering lactic acid. Also learn the recommended dosage and how to incorporate this Amino Acid into your nutrition plans.
Bench Talk – Guest interview and its all about power and power meters
June 10, 2016 12:44 - 55 minutes - 25.9 MBAs promised we have a guest on the show and we are going to talk about power and power meters for cyclists. This show is jam packed with information. Join Coach Rob an Josh Matthews the owner of PowerMeterCity.com as they spend time talking about all things power and power meters
Improve your performance today with Self Talk
June 03, 2016 09:00 - 27 minutes - 12.4 MBWelcome back after a long holiday weekend here in the states. Coach Rob Is going to talk about how self talk is critical in reaching your goals on this weeks Endurance Quick Cast. Follow along as Coach Rob covers the following:
Bench Talk – Tools for recovery
May 20, 2016 19:38 - 28 minutes - 13 BytesThis week Coach Rob covers the tools that all endurance athletes can use to improve their performance, enhance recovery and mitigate injury. Have a listen and learn about the methods and tools that Coach Rob uses and prescribes to his athletes.
Apr-May Athlete Q&A
May 13, 2016 12:28 - 42 minutes - 20.4 MBWe love question and answer shows. We learn so much from our athletes, readers and listeners. Below in the show notes are some of the questions that Coach Rob goes over on this show. We would love to have you send us even more questions for our next Q and A show at the end of the month.
Adventure Vacations for Endurance Athletes
April 29, 2016 19:21 - 30 minutes - 14.2 MBCoach Rob and Mrs Coach Rob just got back from an adventure vacation! Coach Rob shares his experiences and tips about traveling to and in Costa Rica. Learn travel tips Shipping your bike Selecting road and mountain bike guides What an amazing experience Costa Rica is
Bench Talk – Logging training and race data
April 28, 2016 19:35 - 25 minutes - 11.8 MBIn last week's Bench Talk Coach Rob talked about tools that all cyclists should own. This week Coach Rob talks about a different kind of tool(s) but tools none the less. The tools to collect, manage and analyze training and race data. If you were curious about your options when it comes to collecting performance data then have a listen! Oh, and Coach Rob is giving away free training plans!!!!
Bench Talk – Tools every cyclist should own
April 20, 2016 20:13 - 22 minutes - 10.8 MBCoach Rob is back from vacation and shares with his beginner and intermediate cyclists all of the tools that they and every cyclists should own! Tools for the cyclist on the go Tools that cyclists will need at home Tools and tips for maintaining your bike