Advertise on podcast: The Two Oceans Ultra Marathon Podcast

Race week is here.And now… the goal is simple: don’t mess it up. You’ve already done the hard work.Now it’s about managing the little things that make a big difference 👇 ✔️ Pack smart (your race kit goes in your hand luggage)✔️ Have a checklist... don’t leave anything to chance✔️ Be efficient at the expo (in, out, off your feet)✔️ Nothing new... no shoes, no nutrition, no risks✔️ Control stress, sleep, and routine this week Because here’s the truth… You can’t gain fitness this week.But you can lose your race if you’re careless. So keep it simple.Control the controllables.And arrive on that start line calm, confident, and ready.Now go enjoy it 💙

You’ve trained for months.Long runs. Early mornings. Sacrifices.Now… everything comes down to the final 2 weeks. The truth?You can’t get fitter before the Two Oceans Ultra,  but you can ruin your race.In this episode, we break down exactly what to do (and what NOT to do) as you head into the taper: How to reduce your training without losing fitnessWhy doing more now will hurt your raceThe biggest mistakes runners make before race dayHow to handle nerves, niggles, and taper anxietyWhat actually matters in the final 14 days This is where your race is won or lost.

In this episode, Shona and Dev break down exactly what to focus on in the final big training week before taper. They cover what to do about niggles, illness, sleep, recovery, pacing, and why trying to “catch up” on training now can do more harm than good. If you want to arrive at the Two Oceans start line healthy, confident, and ready to run your best race, this episode is for you.

4 weeks to go until Two Oceans Ultra… and this is where races are either made, or completely fall apart. In this episode, we break down the biggest pacing mistakes runners make (yes, even experienced ones), why going just 5–10 seconds too fast can ruin your day, and how to actually pace this race properly. We also dive into race-day nutrition, avoiding common tech traps (like relying on your watch), and what you should be focusing on RIGHT NOW to set yourself up for a strong finish. If you want to run smart, stay in control, and avoid blowing up in the second half… this is a must-listen. 🎧

Months of training can be undone by the wrong gear choices. In this episode, Shona and Dev break down the biggest mistakes runners make with shoes, race kit, hydration packs, and super shoes, and how to avoid painful surprises on race day.  If you’re preparing for Two Oceans Ultra, this episode will help you make smarter gear decisions so you arrive confident, comfortable, and ready to run your best.

Six weeks to Two Oceans Ultra!If your nutrition plan isn’t locked in yet, you’re leaving your race in the hands of luck. In this episode of the Constantia Nek Podcast, Shona and Devlin break down the real-world fueling strategy that keeps you moving when the race gets long: how much to eat per hour, what to eat, how to practice it in long runs, and why copying elite carb numbers can backfire. You’ll learn:- The simple carb target most runners should aim for, and what that looks like in real food- Why your gut must be trained (and why now is the time to “fail” in training, not on race day)- How to build variety so you don’t hit flavor fatigue (7 hours of gels = disaster)- How to think about hydration vs fueling (they’re not the same)- How caffeine can help… or wreck your gut + heart rate if you don’t plan it- Practical planning tips: routes, shops, races-as-training, water tables, running clubs, and a solid Plan B

7 weeks to Two Oceans Ultra and the panic is REAL. In this episode, Devlin & Shona break down the post-marathon recovery rules, the #1 mistake runners make with easy/long runs, how to actually pace intervals (without blowing up), why heart rate can mislead you, and the “secret weapon” run-walk strategy that saves your legs for the second half. If you’re qualifying (or just did)… this could save your race.

We’re officially 8 weeks out from the Two Oceans Ultra, and at this stage of your build, doing more is not always better. In this episode of the Constantia Neck Podcast, Shona and Devlin dive into one of the most overlooked performance drivers in ultra training: recovery. Why is it so important right now? What actually happens in the body when you train? And how should you be structuring your weeks to avoid digging yourself into a hole? They unpack the recovery pyramid, the common mistakes ultra runners make this close to race day, and the simple fundamentals that can dramatically improve how you feel from session to session. If you want to arrive at the Two Oceans Ultra start line strong, healthy, and ready to perform, this is an episode you don’t want to miss.

With nine weeks to the Two Oceans Ultra (56km), Shona Hendricks and Devlin Eyden guide you through exactly what you should be focusing on right now, whether you still need to qualify or you’re already in the “meat” of training. We cover smart long-run structure, back-to-back weekends, why consistency beats cramming, and the non-negotiable strength work that keeps you running strong on race day.

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Pre-order your pacing chart before the expo – they’re waterproof, race-proof, and game-changers! Grab yours here: https://coachparry.com/two-oceans-pacing-bands  It’s finally race week for the Two Oceans Ultra! In this bittersweet, hype-filled episode, Shona and Devlin take you through everything you must know in your final days before the big run — from tapering tricks and travel tips to expo essentials, carb-loading myths, and avoiding race week disaster. If you’re heading to the start line, you can’t afford to miss this one. Let’s get you to race day fresh, ready, and fired up.

Pre-order your pacing chart before the expo – they’re waterproof, race-proof, and game-changers! Grab yours here: https://coachparry.com/two-oceans-pacing-bands Two weeks to go! In this episode of the Constantia Neck Podcast, Coach Shona Hendriks and Devlin Eden dive deep into the final stages of your Two Oceans Ultramarathon prep. We’re talking tapering—why it’s crucial, how to do it right, and what mistakes to avoid. We also unpack everything you need to know about using our pacing charts effectively to nail your race-day strategy. Plus, we chat about all the little (but important!) things you should be doing now to arrive on the start line fresh, healthy, and confident. From sleep, stress, and staying flu-free to nutrition, hydration, and planning your support team—we’ve got you covered. And yes, we talk bucket hats, merch, and the one vitamin Dev accidentally picked up that had Shona in stitches 😂

Grab your pace chart here: https://coachparry.com/two-oceans-pacing-bands The Two Oceans Ultramarathon is just 3 weeks away! This is your final big training week, and we’re here to guide you through the critical last steps before race day. In this episode of the Constantia Nek Podcast, we break down everything you need to focus on now to ensure you’re fully prepared for the 56km challenge. 🏃‍♂️ What You’ll Learn in This Episode:✅ How to approach your last big week of training✅ Why not to cram missed training runs (and what to do instead)✅ The importance of staying healthy & injury-free before race day✅ How to set a realistic race goal based on your training✅ The #1 pacing mistake that could ruin your race✅ How the Coach Parry pacing charts will keep you on track✅ What to expect in the taper phase starting next week

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! 🎧🔥