Episodes
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For our nerdy fans out there, the Trail Science episodes are back! 💥🎙️
Up first is: Fit but Unhealthy? Are we prioritising performance over health & wellness? In this episode we unpack these ideas & talk about some of the early signs of LEA & RED-S. 🍎
I’m excited to continue the scientific journey alongside Simon de Waal from Rooted in Dirt. In this season we’ll continue to dive into the more academic side of trail running, unpacking the latest research and trying to make sense of this amazing sport through a scientific lens.
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(0:00) Welcome!
(07:06) Snow in the Karkloof
(09:15) Lessons in chafe on the trails
(13:42) Trail research & participation
(16:55) Female participation and health challenges
(25:32) LEA & RED-s: What coaches should know?
(30:18) The female athlete triad
(37:41) Signs & symptoms of RED-s
(42:15) Hormonal imbalances & early detection
(47:16) Reducing the risk of RED-s
(53:11) Injuries & illness related to RED-s
(56:10) The good conversation
Keep up to date with all things Trail Culture: https://www.trailculture.co.za/ Check us out on Instagram: https://www.instagram.com/trailcultureza/
// SHARE AND RATE THE PODCAST!
iTunes: https://podcasts.apple.com/gb/podcast/trail-culture/id1709631577
Spotify: https://open.spotify.com/show/4eLM3gAMxZBOjUHAaGcBeu
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Naomi Brand is back on SA soil after spending the summer training and racing in Europe. An Ultra runner, vet, conservationist and an artist, she is a legend in the SA trail community. Naomi can be found on the startline of the most hectic ultras, to adventuring around New Zealand in her mobile home or painting during the short breaks she has after training and work.
Naomi has some amazing insights to share on the ups and downs of ultra running. How to come back from disappointment and to keep the dream alive. She talks about the importance of a support structure, processing emotions & taking time to reflect on race experiences. Next up for her is the UTCT 100 miler, we’re backing her all the way.
Stoked to welcome Naomi to the podcast today.
Keep up to date with all things Trail Culture: https://www.trailculture.co.za/
Check us out on Instagram: https://www.instagram.com/trailcultureza/
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(0:00) Welcome!
(05:54) Her first miler & suffering
(08:56) UTCT & running on love
(16:23) The move to New Zealand & opportunities
(18:57) Trail Culture in New Zealand (20:38) Adventure as a lifestyle
(23:28) Van life & zero waste living (29:15) Glaciers, route & networks
(33:24) UTMB, risk & disappointment
(41:55) Figuring out race nutrition & planning
(1:00:10) Reading & inspiration
// RESOURCES MENTIONED
- Atomic Habits
https://jamesclear.com/atomic-habits
// SHARE AND RATE THE PODCAST!
iTunes: https://podcasts.apple.com/gb/podcast/trail-culture/id1709631577
Spotify: https://open.spotify.com/show/4eLM3gAMxZBOjUHAaGcBeu
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Missing episodes?
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John Middlewick is a triathlete turned business man who started Carbon Endurance, a sports consulting distribution house that brings brands like Precision Fuel & Hydration and Pillar Performance into South Africa to support and fuel our incredible athlete base. He has years of endurance training and racing under his belt, this couple with a keen interest in the science of performance has developed Carbon Endurance into what it is today.
Stoked to welcome John to the podcast & for the great partnership between Carbon Endurance and Trail Culture.
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(0:00) Welcome!
(02:36) Enjoying sport and his entry to triathlon
(07:09) Stumbling into the trail community
(09:33) The start of his business venture
(16:00) Snickers bars as race nutrition
(24:22) Nutrition troubleshooting and finding precision fuel & hydration
(27:15) Why should we do sweat tests as runners?
(32:48) Salt, our sweat content and what we’re losing
(45:10) How to choose brand partners?
(48:50) When and why to use electrolytes
(1:04:10) Reading & inspiration
// RESOURCES MENTIONED
- Carbon Endurance / Precision Hydration: https://www.carbonendurance.co/precision-hydration-2
- Precision Hydration Instagram: @precisionfandh
Keep up to date with all things Trail Culture: https://www.trailculture.co.za/ Check us out on Instagram: https://www.instagram.com/trailcultureza/
// SHARE AND RATE THE PODCAST!
iTunes: https://podcasts.apple.com/gb/podcast/trail-culture/id1709631577
Spotify: https://open.spotify.com/show/4eLM3gAMxZBOjUHAaGcBeu
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Shafeeqah Gordon is a local favorite in the Cape Town trail community. She’s the leader of the legendary shafflers at Tuesday Trails. A pocket rocket with a sense of humor to match. She can be found on the start line of some pretty tough races & you’re always guaranteed a smile if you see her. Stoked to welcome Shaf to the podcast & to get to know her better during this conversation.
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(0:00) Welcome!
(01:44) Shaf’s entry to trail running
(08:26) Tuesday Trails & leading a group
(19:40) What does the retail space teach us?
(26:10) Outdoor education awareness (31:00) Kapaan Tours & her Dads influence
(38:40) Are you an overpacker? (40:22) Growth in the trail space & female participation
(44:30) Emotional finish lines & UTD
(52:50) What’s next for Shaf
(54:18) Reading & inspiration
// RESOURCES MENTIONED
- KapAanTours Instagram: @kapaantours
- Shaf Gordon: @shafgordon
Keep up to date with all things Trail Culture: https://www.trailculture.co.za/ Check us out on Instagram: https://www.instagram.com/trailcultureza/
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The second half of the chat with James Montgomery from the Run Project on the Craft of Coaching.
We go deeper into the specifics of working with the person in front of you, how to make training relative to the individual, how to shape & improve your thinking as a coach and more.
This chat really left me inspired to keep learning and to really view each athlete and their goals as separate puzzles to be solved.
Special thank to Carbon Endurance for fuelling Season 2 of Trail Culture.
Carbon Endurance Instagram
Carbon Endurance Sport Consulting
The Run Project
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The craft of coaching 💭 Part 1
So stoked to have James Montgomery on the podcast to share his extensive experience & talk about what it takes to be a great coach. 🏃🏽♂️ 🏃🏼♀️📈 We talk about the evolving athlete, the balance between fun and hard training, the structured vs intuitive approach to running & more.
Special thank to Carbon Endurance for fuelling Season 2 of Trail Culture.
Carbon Endurance Instagram
Carbon Endurance Sport Consulting
The Run Project
Fooled by Randomness
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The bigger picture & what athletes should consider when thinking of health and movement.
This week we’ve got Dr Hilton Lazar joining us to chat about health, movement & the role of chiropractic. An expert in his craft, we talk about pain management, injury diagnosis, what running does to our spines & the role of adjustment.
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The difference | The family | The history 🦦
A magical stretch of coastline, it’s roots run deep with a special history. An incredible story of family, conservation, community and a single race making the greatest difference. Hearing these stories brings both memories & emotions to the surface. It’s a great privilege to share them with you. 🎙️ The Otter episode goes live tonight 💭 #trailculture
FACES AFRICA
THE OTTER TRAIL
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A motley crew of friends, 100kms & a skeleton 🏴☠️
So stoked to kick off season 2 of Trail Culture with an absolute legend, Petrus de Klerk 🤙🏼 Famed for their presence at Kloof Corner during UTCT, we chat to Petrus about the the Mountain Mxn, tradition, trail culture & more.
An incredible human with a gees crew of friends, a wicked sense of humor & stories to match. We’re back and the stoke is alive, enjoy.
Mountain MXN
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Does power have a place in trail running? We’re back with another Trail Science episode. This week, Simon de Waal from Rooted in Dirt joins us to talk about power as a performance metric.
When should we use power?How is it measured?What should the real world application look like?& does power work as a performance measure in the trail running space? -
“The best way to learn is by doing” - @michael_bakes
From getting cliffed out on Mnweni, to a solo unsupported DGT, to a wedding at the top of the Amphitheatre. This weeks guest is Michael Baker. An athlete, a coach, an adventurer & captain of group missions. This episode really is one amazing story of adventure. The name speaks for itself & I'll let you find out more.
The Hiking Vikings
The Bakery
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The Long Road Part 2! This week, pocket rocket and adventurer, Mari Marincowitz joins us on the podcast to talk about her miler journey and what happened out there on the course. Fresh off a win at the George MUT by UTMB Miler, she shares some of her stories & we experience the Outeniqua once again through her lens.
Taking her time in the day to day, running Milers is perfect for Mari. It's once step at a time with no need to rush in her words.
This episode covers:
Running the miler is the easiest part of the processHer experience of the Outeniqua Challenges and highlights of race day Working through the outside noise & finding peace in the mountains -
This week, pocket rocket and adventurer, Mari Marincowitz joins us on the podcast to talk about her life journey. Running has remained the consistent thing throughout her travels and exploration. Fresh off a win at the @georgemountainultratrail Miler, she shares some of her stories & in part 2 we experience the Outeniqua once again through her lens.
From India, to Shanghai to South Africa. Part 1 of Mari’s interview takes us on a global journey. Running in different spaces, cultures and places, we get to know Mari and her development into the athlete she is today.
Stay tuned for Part 2 & for now, Episode 29 is live!
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How should I approach my training load?
The Trail Science episodes are back, this week @dewaal.simon joins us to talk about Training Load Monitoring (TLM). We talk about how TLM has changed over the last few years to accommodate the growth of the sport & how this particular space is being influenced by AI. We discuss it’s history, the metrics that matter, some gaps in the current TLM tools & more
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What was it like to grow up with trail culture?
A Stellenbosch local & @salomon_sa athlete. Lijan Burger has grown up in the trail culture of South Africa.
In this episode, we cover:
• The story of her first trail experience with her Dad
• Movement as a family value
• Lijans holistic approach to life & running
• Defining good health in the trail space
• Her upcoming adventure 🌍
& more
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An outdoor lifestyle in a comfortable society. One of the more philosophical chats on the podcast so far. Really enjoyed this conversation with Pierre, @the.flying.runner & co-founder of @mountainabandon
We cover:
• The role the Otter trail has played in his life
• Milers as emotional regulators
• Running vs training
• How to live an outdoor lifestyle in the current society
A follow up is already in the pipeline. Pierre has a wealth of knowledge & his love for the outdoors is the common thread throughout this episode.
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Hearing from the humans, the final episode of MUT Moments is all about the people. The athletes who’ve had the courage to show up for this event after months of preparation, each with their own story. From running for a cause, to the competition of the podium, to showing up for the first time on a trail start line. These are just a few of the moments captured as we’ve checked in with these amazing humans.
The links:
Donate to Usapho Indlu
A story of sportsmanship: Admire
Liv2Run
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What goes on behind the scenes?
The next episode of MUT moments dives into the BTS of putting on a world class event. This episode shares a range of experiences & insights from a handful of incredible humans on the MUT team.
The guests:
Zane Schmahl - Race DirectorColleen Browne - Route Marker & SweeperJuliette Berger - Operations Manager UTMB World SeriesMarelize Rhodes - Logistics & Control ManagerMarta Parez - Marketing for UTMB World SeriesThe links we all need:
Southern Summits Tours Website
Southern Summits contact: [email protected]
UTMB World Series Instagram
The MKT Show: Live from MUT by UTMB
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The first episode of MUT Moments. Brining you coverage from the MUT by UTMB Race Village where we find out what's been going on behind the scenes, who is running for a cause, are the athletes ready to give it their all & more.
First up on MUT Moments is our chat with the founder of LIV2Run Lindi Meyer, the team manager Thamsanqa Nxumalo & one of the elite athletes Sinovuyo Ngcobo.
These guys have put in the work and they’re ready to race. This episode kicks off with the founder @lindi_elaine sharing what LIV2Run is, how they got started & what their vision is. Then we chat to the Sinovuyo about the teams training & what the feelings are ahead of Saturdays race.
LIV2Run Website
Email: [email protected]
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“What if I can?”
Bianca Tarboton joins us this week with wise advice on positive self talk, working on a positive internal dialogue & balancing her training & work.Winner of the MUT marathon last year, these are her words of encouragement for those lining up at @georgemountainultratrail next week.
In her episode we go through:
Her upcoming race seasonHow she’s developed as an athlete across multiple disciplines The balancing act of training & work & more - Show more
