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/

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iTunes: https://podcasts.apple.com/gb/podcast/trail-culture/id1709631577

Spotify: https://open.spotify.com/show/4eLM3gAMxZBOjUHAaGcBeu

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

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

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/

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

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

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.

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