This month Tom and I hear from Dougal Sheppard on the trail running series he's organising in Christchurch. We also flesh out what makes good and bad stepping stones and handrails, discuss changes to women's race distances, and take a look at ski orienteering. And as always, we share news from around the country.

In this episode of the Perfect Flow podcast I talk with adventure racer and joint-operator of NZ Adventure Retreats, Kym Skerman. Kym is on the front line helping new and developing female adventure racers find their feet in this mentally and physically challenging pursuit.

This month Tom and I hear from Ronan Lee on his transition from the junior elite to senior elite grade and his speedy track times. We also discuss some of Gene's take home points from the Not Oceania races and take a look at World of O's top courses from 2021. And as always, we share news from around the country.

This month Tom and I hear from Joe Lynch on the recent Under 23 and Wellington Junior Camps that he attended as an athlete and coach respectively. We also discuss mental models and heuristics, and how training should be structured given how we learn and think. Additionally, we geek out on some of what World of O has to offer at this time of year. And as always, we share news from around the country.

This month I hear from Lizzie Ingham on her experience of the past 2 years which have been very disruptive for sporting communities. I also discuss tips on breaking the rustiness we often feel after periods without orienteering. And as always, I share news from around the country.

In this episode of the Perfect Flow podcast I talk with sports optometrist Jeremy Wong about how our eyes fail us, how to improve our vision for sports, and how to protect our vision.

This month Tom and I hear from Briana Steven on the rise of the University of Canterbury Orienteering Club (UCOC). We also discuss tips on conveniently coaching beginners, NZ's recent MTBO success and some student job offers! And as always, we share news from around the country.

In this episode of the Perfect Flow podcast I talk with runner and adventurer Tim Sutton about his antics in the Tararua Ranges and other ranges near Wellington. I get the full story on what an S-K is, and what makes it so tough.

This month Tom and I hear from Val Robinson on what orienteering was like in the '70s including the first NZ team to compete at WOC. We also discuss the JWOC terrain and some of the techniques that would have been useful, and where to train these in NZ. And as always, we share news from around the country.

This month Tom and I focus on difficulty, where it comes from and how to spot it before you make a mistake. We hear from Toby Scott after some very challenging World Cup races in Sweden and discuss the surprisingly hard controls that caused some big mistakes. We also look at the some training ideas to help prepare you for different kinds of difficulty.