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PODCAST

PEP Talk

🎙️ Welcome to PEP Talk – hosted by Mercedes and Nico, a trail-running couple navigating the highs and lows of training, racing, and real life. We"re not just partners in life; we"re also coach (Nico) and athlete (Mercedes), and we’re here to explore what it means to train like an elite while living like regular people. From performance optimization and injury management to the mental game and community building, we talk openly about the realities behind the miles - the good, the gritty, and

health & fitness

All Episodes

01:03:43

Ep. 17 - From Qualicum to Javelina: Racing, Training...

PEP Talk ·

2025/11/02

In this episode we discuss a range of topics from training in the rain, Nico’s recent Qualicum race and Mercedes trip to Toronto (go Jays!). They break down the epic Javelina 100 race and Nico dives into his recent lactate and metabolic testing. They chat the importance of training fundamentals, recovery, and the fad training you can do without. Lastly Mercedes announces the first race she registered for in 2026!

en

00:59:42

Ep. 16 - The Rhythm of Racing: Intervals, Recovery,...

PEP Talk ·

2025/10/21

In this episode of PEP Talk, Nico & Mercedes discuss various topics related to running and racing, including post-race recovery, training updates, and the how's & why's of structuring a racing season. They delve into the significance of interval workouts for improving performance, what running interval workouts typically look like, and announce the launch of a new track night for the Peak Endurance community.Peak Endurance Socials:Instagram: @peakkenduranceStrava Group: Peak

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01:24:02

Ep. 15 - Kodiak 100k Race Recap: Nico's Fight for Top 10

PEP Talk ·

2025/10/14

In this episode of PEP Talk, Nico & Mercedes discuss Nico's experience at the Kodiak by UTMB 100km race. They delve into the pre-race preparations, the challenges faced during the race, the impact of his incredible crew, and the importance pushing through even when things get really tough. Nico shares his mental struggles and physical challenges throughout the race on his quest to come top 10 and re-qualify for UTMB in Chamonix for 2026.

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00:29:06

Ep. 14 - Nico Takes on Kodiak: 100k Race Preview

PEP Talk ·

2025/10/10

A quick episode where we preview Kodiak - the upcoming 100-kilometer race Nico is about to embark on. Starting off with a life quick update reflecting on their recent home-buying journey and the different ways they handle stress. They delve into Nico's altitude training, race strategy, and the competitive landscape for his attempt at re-qualifying for UTMB, while also considering weather conditions and fueling plans for the race. The conversation highlights personal insights, shared experiences, and

en

01:21:36

Ep. 13 - Inside the World Mountain & Trail Champs...

PEP Talk ·

2025/10/08

In this episode, Mercedes interviews Nicole Lacis, a Canadian elite trail runner and lawyer, who shares her journey from a non-traditional athletic background to competing for Team Canada at the World Trail & Mountain Championships. Nicole discusses her experiences in balancing her legal career with her passion for running, her recent transition into coaching, and her experience at the World Championship race in Spain, including the technical course and the camaraderie among runners. She

en

01:05:09

Ep. 12 - Heart Rate, Strength Training, Weekend Wins...

PEP Talk ·

2025/09/30

In this episode of PEP Talk, hosts Nico & Mercedes discuss a variety of topics including recent events in women's sports such as cycling and rugby, and highlights from the World Mountain and Trail Running Championships with a focus on the Canadian crushers. They also delve into the female participation trends in trail racing, understanding target heart rates for running, and the importance of strength training for runners. They provide insights on their strength training routines, how to

en

01:23:42

Ep. 11 - Enhanced Games, Mountain & Trail...

PEP Talk ·

2025/09/23

In this episode of the Peak Endurance Podcast, hosts Nico & Mercedes discuss a whole bunch of topics including the controversial Enhanced Games, the Berlin Marathon (& thus of course Harry Styles), and the upcoming World Mountain and Trail Championships. They also dive into Nico's announcement about his next race, share valuable tips for new runners, and highlight common mistakes beginners often make. The conversation emphasizes the importance of proper training, nutrition, and the

en

01:31:34

Ep. 10 - Ask Me Anything: UTMB Edition

PEP Talk ·

2025/09/14

In this AMA-style episode, based on questions received from the Peak Endurance community, hosts Nico & Mercedes chat with athletes/friends Andie Pask and Curran Wearmouth about their UTMB experiences. They share insights on race preparation, nutrition, gear, mental strategies, and the physical challenges of ultra-endurance running. Along the way, they reveal humorous race-day stories, the role of crew support, and the camaraderie that makes these experiences unforgettable.

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01:43:34

Ep. 9 - UTMB Race Recap

PEP Talk ·

2025/09/05

In this episode, Mercedes & Nico recap their race experiences at UTMB - discussing the emotional highs and lows of the race, the challenges they faced with the weather, and the camaraderie they found along the way. They reflect on the unique atmosphere of the race, the physical and mental demands, and the connections made with fellow runners.

en

00:49:00

Ep. 8 - Inside the Ultra: UTMB Pre Race Chat

PEP Talk ·

2025/08/27

In this episode of the Peak Endurance Podcast, Nico & Mercedes discuss their preparation for the Ultra Trail Mont Blanc (UTMB), a challenging 174-kilometer race with roughly 10,000m of vertical gain & loss. They reflect on their training journeys, the impact of weather on race day, the importance of crew logistics, and their nutrition plans. The conversation also covers their race strategies, goals, and the anticipated challenges they expect to face during the race.

en

01:02:40

Ep. 7 - Training Camp in Tignes

PEP Talk ·

2025/08/24

In this episode, Nico & Mercedes share their experiences during their stay in Tignes, France - highlighting the beauty of the location, the benefits of altitude training, and the vibrant outdoor community. They dive into their participation in a local trail race, the unique challenges of training at altitude, and the last couple weeks of their training build to UTMB. Finally, they reflect on why they chose Tignes over Chamonix, and whether Tignes has become their new favourite training

en

01:18:03

Ep. 6 - Jenny Quilty: Fat Dog 120 Champion

PEP Talk ·

2025/08/18

In this episode, Mercedes & Nico welcome their first guest, professional trail runner Jenny Quilty, who shares her journey from early life to becoming a prominent figure in trail & ultra running. Jenny discusses her transition to full-time coaching, her decision to focus on local races in Canada this year, and her most recent victory at the Fat Dog 120 race. We dive into her training, fuelling for racing, the challenges of ultra running, and the importance of community in her athletic

en

01:24:25

Ep. 5 – Tour du Mont Blanc in 4 days

PEP Talk ·

2025/08/14

In this episode of the PEP Talk, Nico & Mercedes recount their incredible journey running around the Tour du Mont Blanc, sharing insights from their four-day adventure. They discuss the challenges and triumphs of hiking the iconic route, including their experiences with navigation, food, and the stunning landscapes they encountered. The conversation also touches on the importance of preparation, the joy of discovering new places, and the camaraderie of trail running. Listeners will gain valuable

en

00:55:20

Ep. 4 – Blood Work, Training Talk & Endurance Hot Takes

PEP Talk ·

2025/07/29

In this episode of PEP Talk, Nico and Mercedes chat about:Final training recap from SquamishNico’s blood work: gluten-free or not?Super shoes: hype vs. realityHigh-carb fueling tipsHeat trainingZone 2: why it mattersStrength & mobility: staying strong and injury-free

en

00:52:39

Ep. 3 - Life in Squamish, Training Camp & UTMB Prep

PEP Talk ·

2025/07/22

In this episode, Mercedes and Nico share what it’s been like training in Squamish as they prepare for the prestigious UTMB race. They discuss their recent Peak Endurance Training Camp, the challenges of dialing in nutrition and required gear, and the mix of excitement and nerves as race day approaches. They also reflect on the beauty of Squamish, the camaraderie within the running community, and the importance of intentional preparation for big endurance goals.

en

00:53:39

Ep. 2 - Winning the Alpenglow 100K: Nico’s Race Report

PEP Talk ·

2025/07/15

Join us for a deep dive into Nico’s experience & win at the inagural Alpenglow 100km in Valemount, BC, where he shares a detailed race report from start to finish.We chat about the stunning scenery of the course, challenges of race logistics, and the nutrition strategy that helped (and sometimes didn’t) on race day. Nico opens up about the unexpected hurdles he faced on the course, crew mix-ups, and how he navigated the highs and lows of 100km in the mountains. We also reflect on lessons

en

00:17:50

Ep. 1 - Intro to PEP Talk

PEP Talk ·

2025/07/15

The inaugural episode of the Pep Talk podcast! Hosts Mercedes Vince and Nico Lightbody introduce themselves and share their backgrounds in ultra running and coaching. They discuss the inspiration behind starting the podcast, emphasizing the importance of sharing their experiences and insights in endurance sports. The episode outlines various themes they plan to explore, including training optimization, balancing life and training, injury management, race experiences, travel logistics, community

en

17 results

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