PODCAST · health
PEP Talk
by Nico Lightbody
🎙️ 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 everything in between.
Episodes
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Ep. 41 - One Half Marathon, Two Very Different Races
Mercedes & Nico recap their (very different) experiences at the Royal Victoria Half Marathon! They also catch up on some of the latest happenings in the endurance world, including the Kona Ironman, Moab 240, and Diagonale des Fous.
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Ep. 40 - Big Records, Half Marathons & Yard Projects
In this episode, we chat about our latest gardening projects, the decision to sign up for a half marathon, and other late-breaking news. We also dive into the world of long-distance racing, including some record-shattering performances and the new prize purse announcement for Run Rabbit Run.
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Ep. 39 – Finlayson Arm Recap, Going Strava Dark & HYROX Gets Weird
We’re back with a recap of the Finlayson Arm race weekend -sharing some of the highlights, standout performances, and why this event continues to be one of our absolute favourites. We also get into the idea of going “Strava dark,” a truly bizarre HYROX incident involving literal poo 💩, plus…
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Ep. 38 - We’re Back! UTMB, Alps Adventures & What’s Next
We are so back! After a summer break, Nico & Mercedes are back on the pod to catch up on all their recent adventures in Europe. They recap their time in the Alps, including training, racing, and everything that went down at UTMB. Plus, they share what’s next as they look ahead to their upcoming...
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Ep. 37 - Canmore Recap!
This week we recap our recent adventure in Canmore, Alberta, including a full breakdown of the Canmore Quad, taking on the Beer Mile, the incredible local running community, and why we loved our time there. We also share the latest UTMB training updates, chat about the challenges wildfire smoke,...
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Ep. 36 - Western States Highlights, QMT World Champs Qualifying & UTMB Training
Today we recap the biggest highlights from Western States, break down the results from Quebec Mega Trail and what they mean for Team Canada selection at the World Trail Championships, and preview the legendary Hardrock 100. To wrap things up, Nico shares an update on his UTMB training, and let's...
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Ep. 35 - Kusam Klimb Recap, Nine Peaks & Western States Preview
Mercedes recaps an action-packed weekend of racing the Kusam Klimb trail race and tackling Nine Peaks mountain climbing adventure. Nico gives an update on how his training is progressing, and we break down the top contenders heading into Western States as the excitement builds for race weekend.
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Ep. 34 - The Coaster Marathon Race Recap!
Join Nico and Mercedes as they recap Mercedes' recent trail race at the Coaster Marathon on BC's Sunshine Coast. They break down how the day played out, share their impressions of the race and the surrounding area, and explore how the experience helped Mercedes reconnect with her 'why' and...
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Ep. 33 - The Coaster Race Prep, TMB Tips & Training Updates
In this episode, we dive into Mercedes' preparations for the upcoming Coaster Trail Marathon, answer a listener's question about tackling a TMB adventure, and share plenty of insights, lessons, and stories throughout the conversation. The Coaster Marathon Sunny Running Co.
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Ep. 32 - Running News + A Personal Life Update
Mercedes and Nico riff on major recent running news, from the marathon world record to Rachel Entrekin’s standout overall victory at the Cocodona 250, before shifting into personal updates on training and a deeply vulnerable conversation about their experience with pregnancy loss.
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Ep. 31 - Mandy Currie on Grief, Grit & Winning Puerto Vallarta by UTMB
Mercedes sits down with friend & ultrarunner Mandy Currie for a heartfelt and inspiring conversation about grief, resilience, and honouring her sister’s legacy through life & running. They look back on meeting while racing UTMB, and Mandy shares how loss shaped her journey, her recent Puerto...
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Ep. 30 - Dr. Caitlin Nemec Chiropractor on Foot Health, Posture & Better Movement
Nico & Mercedes are joined by Dr. Caitlin Nemec to explore her journey into chiropractic care and break down the foundations of better movement - from foot health and posture to smarter footwear choices. They unpack why these often-overlooked elements matter not just for athletes, but for anyone...
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Ep. 29 - Big Alta 50K & 100K Recap with Nico & Greg
Join us as we break down the 50K and 100K Big Alta races, located just outside San Francisco. We’re joined by ultrarunners Greg Carson and host Nico, who share firsthand accounts of their race experiences - from course conditions and strategy to the highs and lows of race day. We dive into…
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Ep. 28 - Big Alta: Nico's 100k Race Preview
Join Nico & Mercedes for a quick pod to discuss Nico's upcoming 100K race in California. They cover course details, weather, nutrition, and competition insights.
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Ep. 27 - First Race Success, Training Updates & Sports Drama
Today Nico & Mercedes share recent events including the successful Seymour Bloom Inaugural trail race, personal health challenges, and updates on their current training. They delve into recent sports stories & controversies, including Kilian running the UTMB, Men's Olympic Hockey Team Drama, US...
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Ep. 26 - Training in Trinidad + Race Recaps
In today’s episode, Nico & Mercedes recap their recent trip to Trinidad and Tobago, sharing their experience of balancing training while traveling, embracing the local culture, and navigating the unique challenges that came with it. They also dive into a quick rundown of recent race results,...
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Ep. 25 - Black Canyon & Tarawera Preview ft. Greg Carson
In this episode hosts Mercedes & Nico are joined by local legend Greg Carson to discuss the upcoming Black Canyon & Tarawera golden ticket races. They share personal experiences from racing & pacing Black Canyon, provide insights into the race courses, and make predictions for both the men's and...
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Ep. 24 - Training Smarter, Picking Races & Trail Olympics Talk
In this episode, Nico & Mercedes reflect on their recent training experiences and the importance of listening to the body. They explore the social side of racing, share insights on race planning strategies, and discuss broader topics like the potential inclusion of trail running in the Olympics…
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Ep. 23 - Representation, Community & Seymour Bloom with Andie Pask
In this episode of PEP Talk, host Mercedes chats with Andie Pask about running, community, and the upcoming Seymour Bloom trail race. Andie shares her experience as a coach, mom, and runner, highlighting the importance of inclusive, supportive spaces for women in trail running. They discuss...
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Ep. 22 - New Year, Burritos, & UROY vs. TROY
Mercedes & Nico kick off 2026 by discussing their personal updates, including injuries and new training plans. They discuss New Year's resolutions, fun topics like the Burrito Challenge in the running community and the exciting debuts of road runners in trail events. They also delve into the...
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Ep. 21 - Year in Review: Reflections & What’s Next
In the final episode of 2025, Nico & Mercedes reflect on the year that was. They share the latest life updates, revisit their biggest adventures and running milestones, unpack the lessons they learned along the way, and look ahead to what’s next in the year to come.
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Ep. 20 - Life Update, Doping, Lotteries & Nike’s Big Trail Investment
In this episode of PEP Talk, Nico & Mercedes celebrate their 20th episode milestone! They update on the challenges and excitement of moving into a new home while balancing busy lives. They discuss recent events in the sports world, including a doping controversy involving Canadian swimmer Penny...
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Ep. 19 - Fawn Whiting: Insights from a Physio, Pro Athlete & Mother
In this episode of PEP Talk, hosts Nico & Mercedes sit down with Fawn Whiting - physiotherapist, mother, and former professional triathlete. Fawn shares her journey from gymnastics to elite triathlon, how injuries shaped her approach, and how motherhood transformed her relationship with training....
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Ep. 18 - Get to Know the Host: Nico’s Story
In this episode of PEP Talk, the tables turn as Mercedes puts Nico in the hot seat to uncover his story. From his early days in the pool to chasing a career in professional triathlon, and ultimately finding his stride on the trails, Nico opens up about the experiences and challenges that shaped…
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Ep. 17 - From Qualicum to Javelina: Racing, Training Fundamentals & What's Next
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,...
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Ep. 16 - The Rhythm of Racing: Intervals, Recovery, and Season Strategy
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...
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Ep. 15 - Kodiak 100k Race Recap: Nico's Fight for Top 10
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...
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Ep. 14 - Nico Takes on Kodiak: 100k Race Preview
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...
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Ep. 13 - Inside the World Mountain & Trail Champs with Team Canada’s Nicole Lacis
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...
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Ep. 12 - Heart Rate, Strength Training, Weekend Wins for Women in Sports, and Mountain & Trail Champ Highlights
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...
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Ep. 11 - Enhanced Games, Mountain & Trail Championships, Nico's Next Race, and Tips/Common Mistakes for Beginner Runners!
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...
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Ep. 10 - Ask Me Anything: UTMB Edition
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...
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Ep. 9 - UTMB Race Recap
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…
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Ep. 8 - Inside the Ultra: UTMB Pre Race Chat
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...
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Ep. 7 - Training Camp in Tignes
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...
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Ep. 6 - Jenny Quilty: Fat Dog 120 Champion
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...
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Ep. 5 – Tour du Mont Blanc in 4 days
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...
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Ep. 4 – Blood Work, Training Talk & Endurance Hot Takes
In this episode of PEP Talk, Nico and Mercedes chat about: Final training recap from Squamish Nico’s blood work: gluten-free or not? Super shoes: hype vs. reality High-carb fueling tips Heat training Zone 2: why it matters Strength & mobility: staying strong and injury-free
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Ep. 3 - Life in Squamish, Training Camp & UTMB Prep
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...
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Ep. 2 - Winning the Alpenglow 100K: Nico’s Race Report
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...
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Ep. 1 - Intro to PEP Talk
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...
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ABOUT THIS SHOW
🎙️ 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 everything in between.
HOSTED BY
Nico Lightbody
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Frequently Asked Questions
How many episodes does PEP Talk have?
PEP Talk currently has 41 episodes available on PodParley. New episodes are automatically indexed when they're published to the podcast feed.
What is PEP Talk about?
🎙️ 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...
How often does PEP Talk release new episodes?
PEP Talk has 41 episodes. Check the episode list to see recent publication dates and frequency.
Where can I listen to PEP Talk?
You can listen to PEP Talk on PodParley by clicking any episode. We provide an embedded audio player for direct listening, and you can also subscribe via your preferred podcast app using the RSS feed.
Who hosts PEP Talk?
PEP Talk is created and hosted by Nico Lightbody.
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