This 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.

This 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.

I 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.

Adapting 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.

Coach 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 others can bring your energy back.

HIIT 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!

Carbohydrates 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.

On 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 examples of how he has helped his own athletes to gain the confidence to become successful competitive athletes. Coach Rob shares other ways how he can help athletes overcome performance plateaus or training knowledge without actually becoming an athlete's dedicated coach. Have a listen!

Wow, 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!

This 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/