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
Nutrition Tuesday’s – Fighting Athlete Fatigue with Nutrition and Supplementation
March 30, 2016 01:34 - 15 minutes - 7.49 MBMost adults feel fatigued at least some of the time. The schedules, the work, the commute, the commitments, and the everything in between can drag us down a bit. But, should our workouts and rides be a major cause of fatigue? I say no.
Training Camp Lessons Learned
March 27, 2016 11:00 - 22 minutes - 10.2 MBCoach Rob wraps up his series on Training Camps this week with his lessons learned on the Endurance Quickcast. Coach Rob covers his experiences as a camp organizer and as a camp participant today. Learn about the ins and outs of booking lodging, and making sure everyone get along on this final edition of this weeks series on Training Camps.
Training Camps and your Camp ROI and More on Nutrtion
March 26, 2016 11:00 - 13 minutes - 5.75 MBCoach Rob has another mobile edition this weeks series on Training Camps on the Endurance Quickcast. Today Coach Rob is going to talk quite a bit more about in ride nutrition for training camps. Coach Rob also discusses what to expect in a Return On Investment, ROI, from your training camp investment! Hope you enjoy it!
Training Camps and what to take with you
March 24, 2016 17:00 - 18 minutes - 9.02 MBTraining Camp Day 2 Coach Rob is mobile again and getting his act together In this Bench Talk episode Coach Rob talks a little it about everything related to what you need to bring to camp for both runners and cyclists!
Training Camp Selection
March 24, 2016 00:54 - 15 minutes - 7.26 MBOn this mobile edition of the Endurance Quickcast Coach Rob talks about the various types of training camps. How to select the right on for you as well as having your own private camp. Have a listen and tell your friends all about us!
Feb-Mar Athlete Q&A
March 10, 2016 12:00 - 24 minutes - 11.2 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. Send us ... Read More
Bench Talk – Selecting the right running shoe
March 09, 2016 20:25 - 13 minutes - 6.02 MBRunners aren’t the only athletes that need running shoes but what seems to happen with both runners and non runners a like, is the lack of knowledge on selecting the right shoe for their needs. Coach Rob covers lots of ground in this information packed show on running shoes. Have you ever asked yourself there has to be a better running and wonder why you haven't found it yet. Have a listen and learn the right way to find your perfect shoes! This show is aimed at runners but all athletes can l...
Make your run more comfortable
March 02, 2016 02:49 - 11 minutes - 5.44 MBWhen you need to run more often to reach your performance goals you need to learn how to get comfortable with being uncomfortable. It doesn’t mean you have to be miserable so coach Rob is going to share his favorite tips on the Endurance Quick Cast on how to become more comfortable on runs. Before trying to improve your comfort ... Read More
The wrong kinds of fats and knowing them when you see them
February 23, 2016 12:00 - 11 minutes - 5.4 MBWow! Coach Kelli put together an amazing show this week on recognizing good and bad fats. listen and try an keep up to learn about Omega 3, 6 and 9 fats, what are the good proportions, the bad proportions. Kelli also covers where to expect to find bad fats in everyday nutrition and why certain Omegas are good in combinations and how certain fats actually contribute to chronic inflammation.
Regaining Motivation
February 19, 2016 15:35 - 5 minutes - 2.91 MBI have been hearing from lots of cyclists that listen to the show that they just were no longer in the mood to train and or race. We have all been there and sometimes its OK to take a break and put the bike up until the mood returns.
Bench Talk – Interview with a mechanic and commuter
February 18, 2016 01:23 - 51 minutes - 23.9 MBThis week Coach Rob has an old friend on Bench Talk. Take a listen to learn about what Bike shop mechanics go through and how our old friend gets around town. Coach Rob and his friend Tom Armstrong, long time Louisville Bike Mechanic. Talk bike shops, mechanical issues, bike commuting and swap some old stories.
Nutrition Tuesday’s – ACV the miracle cure for sinusitis and athletic cramping
February 16, 2016 20:48 - 8 minutes - 3.92 MBCoach Kelli is back this week and is talking about one of my favorite home remedies and it works! Apple Cider Vinegar is a well documented remedy to many ailments but the ones that Coach Kelli covers are specifically interesting for endurance athletes. Such as relieving the effects of Sinusitis as well as vinegar's know anti athletic cramping properties.
Be a better pack rider with these tips
February 12, 2016 14:18 - 9 minutes - 4.39 MBhis week on the Endurance Quick Cast, Coach Rob gives out several tips and more on how to become a better pack rider. Coach Rob has witnessed quite a bit in group rides in the last several years and he has pointers on how to get the most out of your group riding experiences.
Bench Talk – Building a Project Bike pt 4
February 10, 2016 21:47 - 35 minutes - 16.8 MBOn the last Bench Talk we covered selecting the right group set for your project bike. In this last show in the 4 part series Coach Rob covers wheel types for your custom build. Selecting the right wheel set or wheel sets for your custom build, components, materials, styles of riding and much more! Do you need 2 ... Read More
Endurance Quick Cast – Pick Your Next Race or Event Wisely
February 04, 2016 19:54 - 7 minutes - 3.42 MBI wrote an article at Positive Performance Coaching last spring entitled Picking Your Big Race Wisely. The article came about due to an unfortunate last minute cancellation of a priority race. I realize that some of our listeners do not race but instead are event riders and runners. What do I mean by event riders and runners? I mean rides and or running events that are not scored such as tours and fun runs.
January Athlete Q&A
February 02, 2016 22:34 - 20 minutes - 15.3 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. Send us a tough or interesting question and who knows we may do a whole show around it. Make it real interesting and we may even put you on the show!
Bench Talk – Building a Project Bike pt 3
January 29, 2016 00:57 - 36 minutes - 17.1 MBIn part 3 in the series of building a project bike Coach Rob talks about group sets and and how to select the ones that are the right fit for your project. Learn about the brands, mechanical vs hydraulic brakes, mechanical vs electronic shifting and future releases of products. NOTE: We had some problems with some microphone his and attempted ... Read More
Nutrition Tuesday’s – What to eat when dealing with Congestion
January 26, 2016 21:53 - 15 minutes - 7.58 MBIn this weeks Nutrition Tuesday's Coach Rob is sitting in for Coach Kelli and talking about his attempts to deal with Congestion. Coach Rob talks about what often causes congestion and upper respiratory infections and ways you can potentiality still train and lessen the symptoms.
Great off the bike workouts for climbing
January 15, 2016 21:24 - 11 minutes - 5.39 MBOne of the top requests I get as a coach is how can I improve my climbing. I have several workouts that have helped the athletes I coach when it comes to developing climbing strength. Many of the workouts are done on the bike but we don’t always have time to ride. So I thought I would share some Off Bike Work Outs that will help you meet your climbing goals, quickly.
Bench Talk – Secrets to Gluing Tubulars
January 13, 2016 21:20 - 43 minutes - 20.3 MBWelcome back form the long holiday break. While its cold out for many of us and we can't ride outside we can take care of some much needed bike maintenance. This had me thinking about all of the tips I have learned over the years about gluing up tubulars. With that said I decided to take a break from the building a project bike series to cover the secrets I have learned gluing tubulars.
Nutrition Tuesday’s – Supplements for Athletes
January 13, 2016 03:25 - 22 minutes - 10.6 MBThere are no clear-cut answers or one size fits all for supplements. It’s not black and white – so, these are my recommendations based on working with many endurance athletes.
Dealing with Numbness
December 23, 2015 18:43 - 17 minutes - 8.15 MBIn this week's Endurance Quick Cast Coach Rob talks about the issues that cause numbness as a cyclist. Most cyclists will deal with some aspect of their anatomy going numb; everything from hands , backside and feet. While numbness is most often caused by poor blood flow Coach Rob covers the how to combat these problems.
Nutrition Tuesday’s – Coach Kelli’s 5 tips on how to get lean this winter
December 22, 2015 17:27 - 13 minutes - 6.64 MBI know that Kelli and I both get asked the question all the time: How do I drop weight and get leaner and when is the best time to do so. The best time is the off season but its also the hardest time to do it. Learn why and find out from Coach Kelli how to lean out this ... Read More
Common Athlete Questions
December 17, 2015 22:13 - 19 minutes - 9.58 MBI get all kinds of questions from athletes so I thought I would share some of the regular questions and my usual answers to these questions. The questions on this show cover the gamut from illness and training to if an athlete needs a power meter or not. One of my favorite things to do is speak with my athletes ... Read More
Bench Talk – Building a Project Bike – Pt2
December 09, 2015 18:41 - 35 minutes - 16.7 MBI part 2 of this podcast series on building a project bike Coach Rob goes over the previous show and cover the ins and outs of purchasing a frame set and cockpit for your project build. Learn about the frame types, materials, bike fitting concerns, shopping and making smart decisions. Details covered in this weeks show are as follows: Do ... Read More
Runners and cyclists can learn a lot from the wind
December 03, 2015 20:20 - 32 minutes - 15.2 MBI have had the pleasure of coaching people that live in or near just about every conceivable terrain. They all have one thing in common, wind. No matter which direction it is blowing from we can learn how to use it to our advantage. So lets talk about how Runners and Cyclists can benefit from some tips on dealing with ... Read More
Nutrition Tuesday’s – My 3 Favorite Chocolate-Rich Treats
December 01, 2015 21:21 - 7 minutes - 3.68 MBThis time of year, as my sometimes over-scheduled Holiday plans ramp up, the weather cools, sunlight hours decrease, and I’m in-between my favorite sports (too much snow and cold for mountain biking but not yet enough for AT skiing – it’s a hard-knock life, I know), sometimes I need a little homemade pick-me-up. As in chocolate…yes, some delicious chocolate recipes. Now, don’t get me wrong, I’m not promoting emotional eating or trying to solve problems (besides hunger and fueling needs) with ...
Optimal weight loss tips
November 28, 2015 01:08 - 21 minutes - 10.5 MBIts that time of the year athletes start to think about weight loss. Either because the holidays have not helped their waist line or they are trying to take their performance to the next level. Coach Rob covers tips on how to optimize your weight loss. Tune in and learn more about:
Bench Talk – Building a Project Bike
November 25, 2015 20:48 - 26 minutes - 12.4 MBOn this week's Bench Talk we start a series of shows on building a project bike! Coach Rob gets us started with a myriad of things to consider when building a project bike. Below are just a few items that Coach Rob covers on this first show in the series.
Nutrition Tuesdays and Lemon Peppercorn Chicken
November 24, 2015 20:08 - 8 minutes - 3.56 MBOne of the simplest ingredients in your kitchen could have one of the biggest impacts in your body. We’re talking SIMPLE. Downright ordinary. Black Peppercorns. So kick back and learn how the Black Peppercorn can improve your nutrition!
How much time to spend on a trainer
November 20, 2015 21:13 - 22 minutes - 10.7 MBI get asked the question “How much Time do you want me to spend on the trainer!” by athletes I coach a lot. This shocked question usually comes about when I have scheduled someone to ride their bikes on a Saturday and or Sunday for 3 or more hours.
Bench Talk – Purchasing the right trainer
November 18, 2015 18:56 - 35 minutes - 16.9 MBWelcome back to our newest episode of Bench talk! This week we are going to talk about trainers and purchasing a trainer. It is that time of the year where many cyclists need to move their training indoors due to weather or lack of daylight to train in.
Nutrition Tuesdays and The Greatest Snack on Earth
November 17, 2015 17:06 - 7 minutes - 3.7 MBThis week, we’re talking chickpeas. We’re seasoning them (with real spices and not monosodium glutamate, right corn nuts?), oiling them, lime-juicing them, and roasting them. The whole prep process takes 5 minutes. Then, just stick ’em in the oven…simple as that.
What can a coach do for you
November 12, 2015 21:34 - 12 minutes - 6.22 MBBy now many of you have read or heard that I offer wide range coaching services and products for adult men and women. I am privileged to coach Recreational Cyclists, Event Cyclists and Competitive, Road Racers, Mountain Bikers, Triathletes and Duathletes. Many of these individuals start by calling me and asking what it is I do as a coach and how it may benefit them as athletes.
Selecting the Right Aero Helmet
November 11, 2015 12:00 - 18 minutes - 8.74 MBWelcome to our first Bench Talk podcast. We are going to go ahead and jump into the deep end and start with our first subject rather than an introduction to the show. Coach Rob is going to talk about Selecting the Right Aero Helmet. Coach Rob goes into great detail on the pros and cons of the various styles aero helmets.
Introducing Nutrition Tuesdays and the Candy Detox
November 10, 2015 21:12 - 8 minutes - 4.12 MBWelcome to the first edition of Training Nutrition Tuesdays on the Endurance Quick Cast! This week Coach Kelli from Apex Nutrition is going to share with us her Candy Detox Formula for those of us who recently over indulged on Holiday goodies or may in the future.
Improving cycling cadence
November 05, 2015 19:38 - 21 minutes - 9.97 MBImproving cadence can be one of the simplest and quickest ways to improve your cycling performance. Lets talk about why fast cadence is important and what you can do to improve your cadence. We spin fast to improve our pedaling efficiency/economy What is meant by efficiency/economy? Won’t pedaling faster make my HR go up? What is an optimal cadence? How ... Read More
Introducing the Endurance Quick Cast
November 05, 2015 19:38 - 21 minutes - 9.4 MBCoach Rob is back and pod casting!!!!! I have thought long and hard about producing another show. Producing a Podcast can be a very time consuming process but I felt that there was more to share on the subject of improving the performance of endurance athletes. I love cycling but Positive Performance Coaching is also about training endurance athletes. I ... Read More