The Two Oceans Ultra is getting closer! In this episode, Shona and Devlin break down everything you need to know about the race:

🏃‍♂️ Shona’s last-minute qualifier—how it went and what she learned
 ❌ What to do if you didn’t qualify (without losing all your fitness)
 📅 The final 4 weeks of training—what to focus on now
 ⛰️ A full route breakdown, including key climbs and pacing mistakes to avoid
 ⚠️ What happens if the race route changes last-minute?

Plus, expert tips on race-day strategy, hydration, and staying strong to the finish. If you’re running Two Oceans, this one’s a must-listen! 🎧

n this episode of the Constant Nek Podcast, we’re diving deep into everything you need to know just 5 weeks out from the Two Oceans Ultramarathon. With race day fast approaching, it’s crunch time—and we’re here to make sure you cross that finish line strong!

🏃‍♂️ Key Topics Covered:

- Essential Admin Reminders: Why updating your race profile by the deadline is a must to avoid losing your entry.
- The Truth About Recovery Weeks: Why less is more right now—and why cramming in extra miles could spell disaster.
- Pacing Strategy Secrets: How to avoid blowing up on the hills by pacing smart from the start.
- The GPS Trap: Why you can’t trust your watch on race day—and what to use instead.
- Nutrition Tips That Can Save Your Race: From breakfast strategies to race-day fueling mistakes to avoid.
- Handling Last-Minute Niggles: Why taking time off now could save your entire race.

🔥 Plus: We reveal why downhill running could secretly be sabotaging your race and how to pace the brutal climbs at Chapman’s Peak and Constantia Nek without burning out.

Whether you’ve just qualified or have been training for months, this episode is packed with actionable tips to optimize your final weeks of preparation. Tune in to make sure you’re not making these common mistakes! 🎧🔥

In this episode of the Constantia Nek Podcast, we’re diving into everything you need to know about running gear for the Two Oceans Ultra Marathon – from choosing the right running shoes to avoiding common race-day disasters with your kit.

🏃‍♂️ Is it time to replace your running shoes?
🎽 How do you know if your gear will cause chafing or blisters?
💨 Super Shoes: Are they worth the hype or a waste of money?
⚡ The one gear mistake that could ruin your race!

Plus, we talk about where you should be in your training right now, whether you’re in full training mode or prepping for your last-chance qualifier. And most importantly – why you should NOT panic!

If you’re running Two Oceans, this episode is a MUST-LISTEN to make sure you’re fully prepped for race day!

In this episode of The Constantia Nek Podcast, we’re diving deep into all things Two Oceans Ultramarathon 🏅. If you're training for this iconic race, this episode is a must-listen 🎧.

✅ What You’ll Learn in This Episode:
🔹 Where you should be in your training right now (Peak Phase & Recovery)
🔹 Pacing strategies: How to run easy runs easy and hard runs hard
🔹 Walk-run strategies: Why walking is your superpower on race day
🔹 Injury & illness management: What to do now to avoid setbacks
🔹 How to handle external pressures from training partners, social media & running clubs
🔹 The importance of training smart, not just training hard

💡 KEY INSIGHT: Running smarter, not harder, is the key to finishing strong at Two Oceans!

💬 What’s your biggest challenge in training for Two Oceans? Drop a comment below!

Are you training for the Two Oceans Ultra Marathon? In this episode of the Constantia Nek Podcast, we dive deep into nutrition and hydration strategies—what to eat, how to fuel, and how to stay hydrated for peak performance. With eight weeks to race day, now is the time to fine-tune your nutrition plan so you don’t hit the wall when it matters most.

🚀 What You’ll Learn: 
✅ How to recover properly after your qualifier
✅ The importance of fueling before, during, and after runs
✅ How to practice and refine your race-day nutrition strategy
✅ The best carbs, gels, and real foods to use for sustained energy
✅ Hydration hacks to avoid fatigue and dehydration
✅ Should you use caffeine? When and how to do it right
✅ How to plan for race day nutrition like a pro

🏃‍♂️ Whether you're a first-time Two Oceans Ultra runner or a seasoned athlete, this episode is packed with expert tips to keep you fueled, hydrated, and race-ready.

With just 8 weeks to go until the Two Oceans Ultra Marathon, recovery is your secret weapon to staying strong, injury-free, and performing at your best! In this episode, we dive into the science of recovery and share the most effective strategies to help you bounce back faster and get the most out of your training.

🔹 Here’s what we cover:
✅ Why recovery is when you actually get stronger – not during your workouts!
✅ How to structure a recovery week for maximum performance gains
✅ The 3 pillars of effective recovery (skip these, and you’ll struggle!)
✅ The truth about compression gear, ice baths, and massage boots – do they really work?
✅ How to know if you're fully recovered and ready for your next hard session
… and much more!

Are you training smart for the Two Oceans Ultra or risking burnout?

In this episode, we break down exactly where you should be 9 weeks out, including:
- The truth about balancing mileage and recovery.
- Why consistency beats crazy long runs (even if your running club says otherwise).
- How strength training will help you crush Chappies and Constantia Neck.
- What to do if you’re feeling tired or dealing with a niggle.

Whether you’ve qualified or are racing for a qualifier soon, this episode is packed with actionable advice to keep you on track, injury-free, and confident heading into the next training phase.

👉 Plus, don’t miss Shona’s personal take on why listening to your body is key to ultra success.

Hit play now and get race-ready the right way!

Coach Shona and Coach Devlin break down everything you need to know about long runs as we approach the Two Oceans Ultra Marathon. From pacing strategies and building endurance to using races as training runs and the importance of walk breaks, this episode is packed with actionable advice. Discover how to optimize your training, avoid common mistakes, and prepare for race day like a pro. 

Grab a Two Oceans training plan here: https://coachparry.com/tom-ultra-2025/

In this inaugural episode of the Two Oceans Ultra Marathon Podcast, we’re diving into everything you need to know 11 weeks out from race day. Whether it’s your first Two Oceans Ultra or you’re aiming for a personal best, Coach Parry’s Shona Hendricks and Devlin Eden break down:

- How to qualify for the Ultra and why timing your qualifier matters
- Balancing Two Oceans with Comrades training
- The importance of building endurance progressively to avoid injury
- Why strength training is a game-changer for tackling hills like Chappies and Constantia Nek
- Managing fatigue and cambered roads to finish strong