Welcome to our Trail Science episodes! A collaboration with Simon de Waal and Rooted in Dirt. We're introducing a separate category of episodes where we take a deep dive into relevant trail topics and to explore the research related to these trends.

First up is pacing for ultra marathons, What is pacing? How does it differ from road to trail running? How do I pace my ultra marathon at UTCT? We chat through all of this and more.

UTCT

@rootedindirt

@dewaal.simon

@trailcultureza

Brad Williams joins us to debunk some of the myths surrounding strength training, We talk about the S&C complex and how strength training fits into our world of trails and mountains.

Instagram: @bwss

Cape Town Studio

From research to running, this guy does it all. Simon de Waal joins us to discuss his latest research in trail running as he works towards his PhD. We discuss how the trail running world has changed and developed, our responsibility as scientists and what Trail Culture means to him. The founder of Stellies Shakeout and a hero in the trail community.

Instagram: @dewaal.simon ; @rootedindirt

Twitter: @dewaal17

E-mail: [email protected]

Part 2: Training as a women in South Africa. The pros and cons, challenges and limitations. We then talk about trail culture and what local trail crews mean to the community around them. Stellies Shakeout Whatsapp Bulletin Instagram: @stelliesshakeout ; @shaunyd_8

Part 1: Dr Shaundre Jacobs joins us to discuss Sport Policy within the context of South Africa. We talk about accessibility, safety, social factors, the growth of the sport and backing our athletes who represent us at a national level. The chat then transitions into training as a female athlete in South Africa and what that looks like.

Instagram: @shaunyd_8 ; @stelliesshakeout

Research:

Full PhD: A configurational evaluation of Elite Sport Policy in South Africa: A realist perspective

Sport Policy Article

Country Profile: Sport in South Africa

Coach Erin van Eyssen, founder of Flat Rock Endurance joins us to share some key moments from his coaching journey. The highs and lows, what he's learnt, how he has seen the sport grow and more.

Instagram: @flatrockendurance

https://www.flatrockendurance.com

The trail physio and Altra athlete, Tarrin van Niekerk, walks us through her successful 2023 season, her journey of "running brave", racing to win and how banana bread fuels her success.

Instagram: @tarrin.vn ; @vertandirt

Hoefyster (Jonkershoek Horseshoe): https://youtu.be/nlsfgbzVvo8?si=jAl_TCW9am9v1Xsx

Altra Elite: https://altrafootwear.co.za/blogs/news/meet-the-elites-tarrin-van-niekerk

The favorite child of South African trail running. The North Face athlete, Johardt van Heerden shares his build up to Otter, expectations for the "sub 4" goal, his experience of racing alpine athletes in Europe, his day out at OCC and more.

Instagram: @johardtvanheerden ; @vert.co_

Mafadi Peak Blog: https://livealittle.blog/2022/01/06/johardts-mafadi-fkt-attempt-the-back-story/

Mafadi Peak FKT Documentary (The North Face): https://www.youtube.com/watch?v=KHhlA9aQKPs&t=2s

The story behind Trail Culture and its creation. Tune in every second Friday for new episodes to kickstart your weekend. These stories will get you out of your chair and onto the trails for an epic adventure. Enjoy.