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“100 miles gives me more time to work” Alyssa Clark is a consistent talent with a quiet focus and man, does she know how to rally. In this weeks episode we talk about her come back at Ultra Trail Cape Town last year, her range of global adventures & what it means to develop durability as an athlete. Meeting Alyssa was a highlight and her wealth of knowledge as both coach, athlete & podcaster comes through in this episode. I love her take on "eggs in the basket" and we get a peek into her thoughts as she holds the tension between leaving a legacy and going all in for running. I can't wait to see her race season unfold. Enjoy! Chapter Markers: 00:00 - Welcome to Season 3! 02:01 - Meet Alyssa Clark: On athlete & global explorer 04:24- Van life - living on the move 10:33 - San Diego - putting down roots 13:45 - Hurt 100 - technicality of Hawaii & the sub 24 hour run 17:20 - Versatility in racing - durability and scrappy racing 22:50 - The story of UTCT - living through 9 lives 27:10 - Unravelling- then a rally 39:36 - Don’t lie to me - Focus and the pacman method 49:41 - The races- recency bias and maintaining perspective 56:45 - Coaching - the eggs in the basket? 01:01:00 - Finding the line - mentoring and mistakes 01:05:36 - Conversations worth having - podcasting and human connection 01:09:48 - What’s next - the offseason and the dream 01:13:17 - Closing remarks 🌍 Connect with Trail Culture: Instagram: https://www.instagram.com/trailcultureza/ Trail Culture Coaching: https://www.trailculture.co.za/ Support those who support us: Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Alyssa Clark Instagram:https://www.instagram.com/theory_in_motion?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

You can be good at 100 milers and sprint finishes. At least, you can if you’re Jeff Mogavero. Jeff thrives when he’s outside. He enjoys the outdoors on its own & also loves to race hard, measuring himself against a course and the competition. From living in a van before it was cool, to dealing with the pressure of ultra running. Jeffs experience with this sport and the outdoors has a diversity to it that’s super interesting and makes him the great athlete that he is. This chat was honest & fun and I can’t wait to follow Jeffs journey in the years to come. Chapter Markers: 00:00 - Welcome to Season 3 02:08 - Meet Jeff Mogavero: On athlete & outdoor explorer 03:12- Growing up outside - early adventure and hobbies 05:40 - Living in Ginny - van life before it was cool 11:30 - Cape Town - impressions of the trail 15:39 - Running for ON - professionalization & the sponsorship journey 19:15 - The pressure of ultra running - seeing what could be 23:00 - The double - WSER & UTMB 26:25 - UTCT - Cooling strategies and ice water to the face 33:10 - The make or break - the detail of the sprint finish 42:49 - The training - how to be good at 100 milers but also win sprint finishes 48:07 - The hydration puzzle - the most critical win 53:25 - The possibilities - excited about what’s to come 56:22 - What’s next - Chianti, WSER, CCC & the 2026 calendar 59:20 - Emerging runners - new talent & mentorship 1:05:06 - Closing remarks 🌍 Connect with Trail Culture: Instagram: https://www.instagram.com/trailcultureza/ Trail Culture Coaching: https://www.trailculture.co.za/ Support those who support us: Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/ Carbon Endurance Website: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Jeff Mogavero Substack: https://jeffmogavero.substack.com

Known for his speed & creative river crossing abilities 🤿 Brooks athlete, Chris Myers, has had a stellar year of running starting with 3rd place at Black Canyon 50km, a win at Chuckanut 50km & lightning run at WSER that put him on the second step. ⚡️ We talk about the changes in his training over the last season, the focus on nutrition, unpacking WSER, his race reflections & more. Chapter Markers: 00:00 - Welcome to Season 3! 02:33 - Meet Chris Myers: Brooks athlete & creative mind 03:37- First Ultra experience - entered for life 07:00 - Ultra running continued - working with the puzzle pieces 09:03 - Finding fun - the snorkel & more 11:44 - WSER - the time but not the place 15:50 - Running it in - 6 minute mile & sprint finishes 17:50 - Finish line emotion - team effort & the crew experience 20:00 - The creative - DMP & Chris’s fine art journey 25:25 - Running & art - problem solving and creativity 27:46 - LA to Colorado - moving to boulder & free fitness 31:40 - Progress in the sport - faster times & continued learning 33:38 - UTCT - heat vs humidity 38:53 - The grams per hour- carbs intake and finishing gels 4 3:07 - Food tourism - bunny chow, braai & biltong 45:45 - The people you do it for - doing well with your crew 51:43 - Race calendar - planning and goals 55:36 - Sprint finishes - it’s not over until it’s over 1:01:25 - FKT’s - adventure & personal projects 1:04:13 - Closing remarks 🌍 Connect with Trail Culture: Instagram: https://www.instagram.com/trailcultureza/ Trail Culture Coaching: https://www.trailculture.co.za/ Support those who support us: Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Chris Myers:Instagram:https://www.instagram.com/halfasianchris?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Three things that make for a magical race day performance. Fresh off the trails of Ultra Trail Cape Town, Charlie Hamilton shares about his race experience, developing as an athlete this year & confirms that carbs are king when it comes to fast racing Chapter Markers: 00:00 - Welcome to Season 3! 01:11 - Meet Charlie Hamitlon: Newest addition to team Terrex & aspiring physio 03:40 - Trail Culture in Australia - growing up with sport 05:43 - Music & band life - from playing in a band to ultra training 08:40 - Juggling training & physio - studying and racing 16:05 - The 5 year plan - joining Team Terrex 20:08 - Shoe development - Adidas HQ & the innovation team 24:50 - UTCT race prep - training on the course 28:25 - Race day mindset - studying splits & effort distribution 35:49 - Fueling - 140g carbs per hour 40:30 - Race calendar - finding gaps to race between exams 46:48 - Racing at altitude - adjusting to difference race conditions 50:00 - Racing at Tarawea - a family affair 🌍 Connect with Trail Culture: Instagram: https://www.instagram.com/trailcultureza/ Trail Culture Coaching: https://www.trailculture.co.za/ Support those who support us: Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/ Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2 📩 Follow Charlie Hamilton: Instagram:https://www.instagram.com/trailcultureza?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw== 🔔 Subscribe & Follow for More Trail Running Insights! Don’t forget to hit LIKE, COMMENT, and SUBSCRIBE for more epic trail running and training content! Let us know your biggest strength training in the comments below!👇

You can feel it, it’s almost here 🏔️ 🇿🇦 A chat with Stu McConnachie has been on the cards for some time. We connected at TrailCon this year & I couldn’t wait to share more of this story. Not only is UTCT a favorite on the trail calendar, this event has grown from its grass roots into something more. It stands on its own feet as a World Trail Major & puts SA on the map as a trail destination. None of this happened by accident 💭 Stu talks about the evolution of the event, the hopes for where it could go & some of the real challenges the team had to wrestle with to build this thing to where it is today. 🤙🏼

Two years later, we see our first repeat guest on the podcast. This episode with Tarrin van Niekerk is a special one. We talk about what it’s looked like for her to continue to run brave, her solo finish of the Hoefyster, her love for the mountains in Lady Grey & more . A personal hero & friend, it’s always good to welcome her to the podcast.

Do hard things. In community, for community 🇹🇿 This week we explore this idea of doing hard things, with a purpose that goes beyond ourselves. Brett Harrison is a race director & community development worker in Tanzania. We talk about his trail & MTB events, what brought him to Africa and what led him to do meaningful work that goes beyond his personal goals and ambition. Through his races Traverse Tanzania & Kili Trail Run he is building adventures that transform communities and it’s the type of event that should be on your bucket list.

We are back! Season 3 of Trail Culture is here & I'm so stoked to share some stories from all around the world with you all. First up, the founder of @oeathleticsclub, he’s not only a fast human but an incredibly consistent one. He’s well known for his Daily Mile videos & has some inspiring thoughts on creativity to share. 💭 We talk about his collegiate track career, the inspiration for starting his business, how to cultivate a rhythm of sustainability (for both running & creativity) & more! Stoked that Brock Kelly is the first guest to kick off the new season 💥 Whether you’re a seasoned runner or simply love incredible stories of humans doing great things, this episode is packed with inspiration and practical advice. Don’t forget to like, comment, and subscribe for more episodes featuring extraordinary guests like Brock Kelly. 🔗 Links & Resources: The Daily Mile Creativity Inc. - Trail Culture Instagram: https://www.instagram.com/trailcultureza/ - Trail Culture Coaching: https://www.trailculture.co.za/ - Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/ - Carbon Endurance: https://www.carbonendurance.co 🔔 Subscribe for more inspiring trail stories, running tips, and epic adventures!

This one is special. A handful of the brave humans who tackled the miler share some of their stories just a few hours after finishing their epic journeys. The debrief starts with Nicolette Griffioen. Two milers, two wins, four weeks apart - we’re inspired. She talks about her decision making process & where her mind was at going into this stretch of training and racing 🏅 Pierre Jordaan is up next. @the.flying.runner had an incredibly consistent run that put him in 3rd. He humbly talks about how his race unfolded & his approach to the training ‘required’ for these big dances. The story continues as we heard from two well loved George locals. Lodelia Kombrink claimed second place after an exciting switch up in the last 7kms of the race. Thembinkosi Sojola made an incredible come back after a challenging start & ran into the top 10. 🏆 the George community came out in full force to welcome these two home.

The MUT locker room | E03🎙️🔓 Its been an eventful day at George MUT by UTMB ⛰️ war stories shared from a handful of trail legends. @monique_agenbag08 starts us off with some training reflections & her race strategy for tomorrows 25km ⚡️ The power of salt & vinegar chips to the joy of racing on home trails. @shaunyd_8 & @rebeccakohne share stories from the MUT marathon 👟 & @adie_athlete talks about the personal battle to fight for his position in the miler 🛠️ Inspired is an understatement. 💭 #TrailCulture

In the second locker room episode, we catch up with some of the sports favourite athletes. Toeing the line at the marathon & 60km races tomorrow, we chat through: The build up to MUT Injuries & setbacks Sibling rivalry History with the eventWorking with the race day rubik's cube & more!

Race director, Zane Schmahl, gives us a race report ahead of the MUT by UTMB weekend. 2025 is set to be the biggest event yet with 2100 runners toeing the start line over the 6 distances.

Welcome Brendan Lombard! From racing across the globe to coaching runners of all levels, Brandon shares his expert insights on purpose-driven training, strength & conditioning for runners, and overcoming injuries. 🎙️ In this episode, you'll discover: 🔥 How to build strength for trail running – Key exercises, common mistakes, and how to integrate strength into your routine without overloading yourself. 🏃‍♂️ Brendan's journey from South Africa to Spain – Why he made the move and how it’s shaped his training and coaching philosophy. 🏋️ Strength training myths & best practices – Why “leg day” isn’t enough and how periodization can change your performance. 🤕 Injury prevention & recovery – Lessons from his Achilles injury and the breakthrough method that got him back to running. ⛰️ Racing in Europe vs. South Africa – Insights on courses, competition, and what it takes to perform on the world stage. Chapter Markers: 00:00 - Welcome to Season 2! 01 :38 - Meet Brendan Lombard: Sports Scientist, Coach & Trail Runner 04:30 - Why Brendan moved to Spain & how it’s impacted his training 08:00 - Brendan’s running journey – From swimming to world championships 13:20 - First trail race reality check – How road speed doesn’t always translate to the mountains 18:30 - Full-time coaching & digital nomad life 23:00 - Brendon’s Achilles injury & breakthrough recovery technique 27:50 - Mental battle of injury & staying motivated 31:40 - Brendan’s 2025 race goals – Tenerife, Eiger Ultra, UTCT & more 36:00 - The importance of training with purpose 9:00 - Biggest mistakes runners make with strength training 45:20 - How to structure strength workouts around your running 51:10 - Beginner’s guide: Strength training for trail runners 56:40 - How long does it take to see strength training results? 01:03:00 - Final advice: Brendan’s favorite training philosophy 🌍 Connect with Trail Culture: Instagram: https://www.instagram.com/trailcultureza/ Trail Culture Coaching: https://www.trailculture.co.za/ Support those who support us: Carbon Endurance Instagram Carbon Endurance Wesbite 📩 Follow Brendan Lombard (Instagram) 🔔 Subscribe & Follow for More Trail Running Insights! Don’t forget to hit LIKE, COMMENT, and SUBSCRIBE for more epic trail running and strength training content! Let us know your biggest strength training struggles in the comments below!👇

You asked & we listened. This weeks episode with @dewaal.simon is a hot topic. We unpack some of need to knows around super shoes. We talk about advanced footwear technology (AFT), what we learn from road runners, what research on super shoes tells us & more 💥 What you’ll gain from this episode: 🌟 Insights into the research on super shoes for both trail & road 💡 Tips on what to consider when getting a pair of super shoes 🏞️ Inspiration to follow the research on super shoes in the trail running space 🎥 Chapter Markers: 00:00 - Welcome to 2025: Season 2 continues 03:07 Vapor flies: Personal dabbling in the super shoe scene 06:50 - Shoes vs Barefoot: Why should we care about our footwear 10:27 - Design & definition: Advanced footwear technology (AFT) 14:35 - Super shoe benefits: Are they real or perceived? 19:15 - The carbon plate: Potential energy & carbon improvements 22:21 - Early research: The 4% benefit & Nikes research 30:12 - The influence of speed: How much of a role does speed play 35:20 - Running environment : Is there a place for super shoes on trail 40:30 - The Salomon study: Current research for the trail space 55:05 - Windlass Mechanism: Foot mechanics in an uphill condition 59:18 - Future research: Making it more trail specific

This week I’m stoked to welcome an expert to the podcast. She is all knowing when it comes to physiology & sports nutrition 🍎🍰🥤 The founder of @fuel_form, Louise joins us this week to talk about piecing together the fuelling puzzle. Where to start, what to avoid & the origin story behind some classic nutrition myths 💭 What you’ll gain from this episode: 🌟 Insights into fuelling for Ultra running & how to get started . 💡 Tips on the types of things to eat & when to fuel when training and racing 🏞️ Inspiration to put the fuelling puzzle piece together to suit your goal 🎥 Chapter Markers: 00:00 - Welcome to 2025: Season 2 continues 02:10 The sports journey: Finding research & a passion for rugby 05:25 - PhD & international partners: Supplementing with ketones for physical & mental recovery 11:15 - The Cape Epic: Research in the field 14:15 - Fuel Form: Starting a business & real food focus 17:09 - Common struggles: GI distress, liquid nutrition & planning 22:10 - Electrolytes: When and how should athletes use them? 27:58 - Carbs are back : What is possible vs what is necessary? 34:25 - High fat low carb : What works for ultra runners 38:02 - Fuelling for sessions: Timing & fasted training 45:02 - Gut training: How to get start & what progress looks like 51:26 - In race fuel: Putting together your fuelling plan