PEP Talk

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 just say... he's so back.

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.

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 rediscover the joy of racing. The Coaster Marathon Bri Sullivan's Substack Post - "I...

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.

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.

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 Vallarta by UTMB win, and how she trained through a Saskatoon winter to make it happen. Where to fi...

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 who wants to move and feel better day-to-day. Packed with practical, easy-to-apply tips, this episo...

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 whether they’d recommend Big Alta, their challenges of the day and the key lessons they took away. Link to Th...

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.

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 Half Marathon Championship incident where top female runners were misled off course, just to nam...

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, including highlights from the Black Canyon Ultras and Tarawera golden ticket races, breaking down stand...

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 women's top finishers.

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 and drug testing in sports.

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 balancing family and athletics, proper fueling, and how the beginner-friendly Seymour Bloom race invites fo...

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 differences between the UROY and TROY awards, sharing their thoughts on the voting process and riff...

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.

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 Oleksiak, and share their experiences with the Western States and Hardrock lotteries. The conversati...

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. She discusses managing life and athletic stress, spotting early signs of overtraining, and disting...

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 him as both an athlete and a coach. He reflects on what fueled his love for movement, the lessons learn...

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 registe...

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...

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...

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 condition...

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 C...

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...