Explorez tous les épisodes du podcast Trail Culture

Known for going the extra mile, getting himself into interesting situations on the mountain & always have a smile on his face, Athenkosi Nkonki joins us to share story.

One run at a time - this is the way that Ruben has been giving back to the community he grew up in. Qolora by Sea started off as a small project for the children from Rubens home. He's been going back every year to grow it and create an opportunity for the kids to travel to Cape Town and share the vision for what life and work oppourtunities could look like after school.

0:00 - Welcome

02:35 - Meet Ruben - growing up in the Eastern Cape

11:14 - The career story - how Ruben found himself in Cape Town

31:24 - Event growth - where it’s come from & where it’s going

34:08 - Giving back - how to get involved

36:50 - The running side - racing goals for Ruben

39:34 - International travel - infinite trail series & a dream come true

47:20 - Closing remarks

🔗 Links & Resources:

- Trail Culture Instagram: https://www.instagram.com/trailcultureza/

- Trail Culture Coaching: https://www.trailculture.co.za/

- Ruben Instagram: https://www.instagram.com/dewaal.simon/

- Qolora by the Sea: https://www.backabuddy.co.za/campaign/qolora-by-sea-fun-run

- Precision Hydration Instagram: https://www.instagram.com/carbon_endurance/

- Precision Hydration: https://www.carbonendurance.co/precision-hydration-2

// SHARE AND RATE THE PODCAST!

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

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

The topic of this weeks trail science episode 💭 Simon de Waal & I sat down to discuss durability in our sport. Should trail runners focus on developing resilience & how does that happen? 📈 Think UTMB, two victors, one coach & a whole lot of weighted vest sessions 🏆 this is what got us thinking about the concept durability within our sport & do we test under conditions of real fatigue?

Chapter Markers:

0:00 - Welcome & catch up - the arc of attrition

09:25 - Scientists who run - what we learn from doing the thing

13:18 - Research - what is Dr de Waal immersed in currently?

16:04 - The 4th dimension - physiological resilience and endurance sport

25:04 - Fatigue narratives - physiological fatigue resilience vs mechanical fatigue resilience

32:38 - General to specific - Where to start with building your base/making these gains

47:19 - Current research - gaps in study design and what can we hope to see in the future

51:45 - Uphill running capacity - the metabolic cost of uphill running

55:04 - Further exploration - better research design

01:01:40 - Closing remarks

.Dirt Nerds Do Forecasting ⛰️💭

The 2025 season had some highlights. From the Reillys family podium at MUT to Nicolette redefining what’s possible in the miler space to Ryan Sandes making us proud at Cocdona 250. The list goes on & we only scratched the surface 💭

It’s always good chatting to Sean Robson 🎙️ tune in for an hour and a bit of celebrating past performances, dreaming about what’s next & some comments on areas where we’d love for the sport to do better 💯

Chapter Markers:

00:00 - Welcome & no more seasons

01:09 - Hi Sean: On athlete & global explorer

04:37- The coaches of CT - kick a bush and one will fall out

06:23 - The previous season - reflections & the rise of womens sport

13:23 - The social media space - ‘influencing’ eclipsing performance?

22:10 - Evolution of running - are the explosions real?

34:10 - A graceful win & great poentialt - Sam Reillys Journey

38:15 - Cocodona - Ryan Sandes taking on the ultra milers

41:05 - The Ultra debut - the rise of Rebecca Kone

45:10 - The family champion - Doug Pickard and the UTCT masterclass

55:37 - Womens sport - growing support and the space

01:03:20 - 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 Sean Robson Instagram:https://www.instagram.com/sean.l.robson?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

#TrailCulture

Finding our way - Nora Serres

This week we welcome a guest from one of the most beautiful places in the world 🌎 🇳🇴

Nora Serres is a PhD fellow with a green thumb, musical ear & love for the outdoors. In the episode we talk about her research, life in Norway, her journey as an athlete & more.

Noras story speaks to the idea that each of us is in the process of finding our way. Our paths and experiences look different and she shares some moments that form a key part of her story and her process of finding her way in the sport, in research and in friendship.

Her kindness and warmth as a person are two distinct things that stand out for me from this conversation. She advocates for connection, thought and people. I can't wait to see how her trail running season unfolds and what she grows next in her garden.

Chapter Markers:

00:00 - Welcome to Season 3!

01:09 - Meet Nora Serres: Terrex athlete with musical talent

02:46- UTCT - impressions of South Africa

08:52 - Finding our way - finding the outdoors through music

12:30 - The playlist sessions - the early days of running

18:18 - Family history - activity vs training

19:41 - Research - the intersection of running and music

24:36 - The work informed - personal experiences and her work

29:32 - Divided focus - growing into space, running and research

36:28 - Team Terrex- what did it change ?

41:24 - Mentorship - women in sport & working together

45:18 - Winter training - the benefits of skiing and rest

52:49 - The planning - how does Nora structure her year

01:05:20 - 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 Nora Serres Instagram:https://www.instagram.com/noraserres?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

drum roll please not because Trail Science is back but it’s back with Dr Simon de Waal 🧑‍🎓

He did it folks. The stellies shakeout starting, research loving, half marathon machine successfully defended his PhD & is officially a Dr. Proud is an understatement.

We talk about his hand in, the defence, what the practical application of his research looks like, what is next in the research space for Dr de Waal & more.

00:00 - Still in Season 3

01:52 - Welcome back to Dr de Waal

06:13 - Excellence within the ebbs & flows

09:18 - Progress in research within the SA context

11:10 - What are the research take homes?

20:40 - Challenges within the research design

25:37 - The next project: Where will Dr de Waal go next

32:18 - What are we seeing in field and in the lab

36:40 - Feedback from the experts

44:50 - The “so what?”: how to apply the research to our programs

51:47 - The publication pipeline & final thoughts

54:54 - Personal goals & rooted in dirt

🔔 Subscribe for more deep-dive episodes on trail running science! 💬 What research would you like to see next? Let us know in the comments!

🔗 Links & Resources:

- Trail Culture Instagram: https://www.instagram.com/trailcultureza/

- Trail Culture Coaching: https://www.trailculture.co.za/

- Simon de Waal Instagram: https://www.instagram.com/dewaal.simon/

- Rooted in Dirt Instagram: https://www.instagram.com/rootedindirt/

- Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/

- Carbon Endurance Website: https://www.carbonendurance.co/precision-hydration-2 -

Alberto Minetti research:

- Frederik Sabateur

// SHARE AND RATE THE PODCAST!

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

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

“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 event
• Working 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

This week I’m stoked to welcome Skye Clark to the podcast. He’s the perfect guy to chat to about consistency & finding sustainable training rhythms.

His hard work over the last few years is paying off & he’s quickly becoming a household name for the SA trail scene. In this episode we talk about Skyes history with the sport, how he’s chipped away at his race performances, what consistency in training will do for you & more. From strava banter with Petrus de Klerk, to training runs with Flat Rock Endurance - community & support is definitely a common theme that comes through. I hope you enjoy the episode

What you’ll gain from this episode:

🔥 Motivation to conquer your own goals & stick to the plan

🌟 Insights into staying consistent & finding sustainable rhythms

💡 Tips on balancing high-performance sports with family life

🎥 Chapter Markers:

00:00 - Welcome to 2025: Season 2 continues

01:45 - Growing up : The Comrades inspiration

04:46 - Finding Ultras: The roadmap to long distance

08:34 - The 100km stoke: Finding races that inspire him

10:00 - UTMB: The lotto & an unexpected adventure

15:10 - Strava wars: Petrus de Klerk & the segment banter

20:22 - Consistency always wins: Showing up & working on weaknesses

29:30 - The race mindset : Focus & considerations

35:25 - 100km rollercoster : UTCT & working through the challenges

40:02 - 2025 game plan: What’s next on the horizon

45:47 - The juggling act: Adaptability & support

49:45 - External perspective: Working with a coach & learning where to land

🔗 Links & Resources:

Skye Clark: Instagram

Marz van der Merwe: A commitment to adventure

Join us this week as we chat to a local favorite, a tremendous talent & a well rounded athlete. So stoked to have @marz_merwe on the podcast this week 🎙️

We’ll be talking about everything from her sports journey to her professional development. 🤙🏼

🎥 Chapter Markers:

00:00 - Welcome to 2025: Season 2 continues

02:36 - Goal orientation: Finding trail running

04:37 - Early days: Racing & early mistakes

08:05 - The Coaster: Race directing & the Canada adventure

16:37 - International Events: Navigating UTMB & Western States

23:38 - Working with the GOAT: Jim Walmsley & sports media

31:03 - Western States: Backpack sprints & race highlights

39:32 - The comeback: Injuries & mindset

45:35 - The race calendar : Wildstrubel & racing emotions

52:55 - Outro: What’s next for Marz in 2025

🌄 Whether you’re a seasoned ultrarunner or simply love incredible stories of human endurance, this episode is packed with inspiration, practical advice, and captivating adventures. Don’t forget to like, comment, and subscribe for more episodes featuring extraordinary guests like Mars van der Merwe. 🙌

🔗 Links & Resources:

Trail Culture Instagram: https://www.instagram.com/trailcultureza/

Trail Culture Coaching: https://www.trailculture.co.za/

From the Ghosts Above : https://www.youtube.com/watch?v=8G0fNkk4g0A

Sherpa : https://www.youtube.com/watch?v=GMWtu8Gb_HU

Marz van der Merwe website: https://www.marzellephotography.com/

Back like we never left 👋🏼

For those who are new here, once a month Trail Culture releases a more scientific episode, recorded with @dewaal.simon from the legendary @rootedindirt 🤙🏼 Simon is a runner, a coach & a scientist. We talk about various hot topics in the trail running space & unpack the relevant research surrounding them. We also have some not so relevant banter & we’re so grateful that you all tune in.

This weeks episode brings us an update on Simons PhD. We talk about some of his most recent findings, the progress of his publication journey, the vision for the 2025 trail science episodes AND we manage to find time to rip each others Stravas stats. 😆🎙️

Article: Physiological Indicators of Trail Running Performance

Simon Pocock: The art of story telling and human connection

Join us this week as we chat to a local talent & friend of the trail community, Simon Pocock. A wizard with the camera, this guy has a gift for storytelling and connecting with people. We explore that as well as his entry in the sports media space & some of his creative experiences over the years.

🎥 Chapter Markers:

00:00 - Welcome to 2025: Season 2 continues

01:34 - Raised outdoors: Falling in love with sport

05:49 - Entry to film: Finding filmmaking

13:15 - Team Terrex: The event space and the teams season

21:47 - International Events: Sport media in different cultures

26:24 - Event media: Where it all began

38:16 - The future of the sport: Simons take on the growth of sport media and what’s next

45:30 - Personal projects: Skill development and working on passion projects

51:23 - Human connection: Empathy in the work place

56:42 - Running goals: Balancing work and training

1:09:00 - Outro

🌄 Whether you’re a seasoned ultrarunner or simply love incredible stories of human connection and creativity, this episode is packed with inspiration, practical advice, and captivating storiess. Don’t forget to like, comment, and subscribe for more episodes featuring extraordinary guests like Simon Pocock. 🙌

🔗 Links & Resources:

- Trail Culture Instagram: https://www.instagram.com/trailcultureza/

- Trail Culture Coaching: https://www.trailculture.co.za/

- Simon Pocock Instagram: https://www.instagram.com/si_pocock/

- The Creative Act: https://www.penguinrandomhouse.com/books/717356/the-creative-act-by-rick-rubin/

Join us on this epic episode of Chill Culture as we kick off 2025 with a legendary guest: Ryan Sandes! 🏃‍♂️🌍 A trailblazer in ultrarunning, Ryan has conquered terrains across the globe, from the icy stretches of Antarctica to the dunes of the Gobi Desert. This conversation dives into his inspiring journey, his love for adventure, and his relentless pursuit of pushing boundaries. 💪✨

What you’ll gain from this episode:

🔥 Motivation to conquer your own goals, whether you're a runner or not.

🌟 Insights into the mental and physical preparation behind ultramarathons and multi-day challenges. 📖

Behind-the-scenes stories from Ryan’s latest book Run Risk Reward—including brushes with danger and profound personal reflections.

💡 Tips on balancing high-performance sports with giving back to the community.

🏞️ Inspiration to explore the great outdoors and embrace new challenges in life.

🎥 Chapter Markers:

00:00 - Welcome to 2025 Season 2 kicks off with Ryan Sandes

02:00 - Lockdown Memories: Running 100 miles indoors

06:00 - Hometown Trails: Why Cape Town remains special

11:30 - The Early Years: From rugby dreams to trail running

18:40 - 100-Mile Races: Ryan’s journey to Leadville and Western States

28:00 - Mental Toughness: Strategies for overcoming the "pain cave"

36:00 - Visualizing Success: How Ryan prepares for ultramarathons

44:00 - Cocodona 250: Goals for 2025

52:00 - Danger and Adventure: Stories from the Himalayas and Skeleton Coast

1:05:00 - Giving Back: 13 Peaks Challenge and community impact

1:10:00 - Words of Encouragement: Advice for chasing your dreams

1:16:00 - Outro: What’s next for Ryan in 2025

🌄 Whether you’re a seasoned ultrarunner or simply love incredible stories of human endurance, this episode is packed with inspiration, practical advice, and captivating adventures. Don’t forget to like, comment, and subscribe for more episodes featuring extraordinary guests like Ryan Sandes. 🙌

🔗 Links & Resources:

- Trail Culture Instagram: https://www.instagram.com/trailcultureza/

- Trail Culture Coaching: https://www.trailculture.co.za/

- Ryan Sandes Instagram: https://www.instagram.com/ryansandes/

- Ryan Sandes website: https://ryansandes.com/

- 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!

Todays episode is going to round off an incredible year of trail running and outdoor adventure.

This week I'm stoked to welcome a legend in the trail running community. A familair voice, a friendly face and honestly one of the greatest humans around, it's a joy to welcome Sean Robson to the podcast today.

An experienced journalist, a runner, TT group leader, an epic MC, a Dad and a friend. This episode we'll be doing our best to share some highlights from the trail space in 2024 & to speculate on what's to come for next year.

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

This week it’s great to welcome an adventure race, race director, conservationist, MC, a Dad and an absolute trail legend, Robert Le Brun ie. Brundle. This guy has welcomed many an athlete over a finish line, he’s completed adventure racing world champs and runs an amazing series of outdoor events through No Frills No Fuss.

This guy loved rugged mountains, is always up for a challenge and has a passion for conservation and making the sport accessible to everyone.

// SHARE AND RATE THE PODCAST!

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

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

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(0:00) Welcome!

(03:48) A passion for sport

(07:40) Conservation & a career

(10:05) Adventure racing and Expedition Africa

(14:10) Navigation errors

(18:29) AR & the team dynamics

(26:10) A sprint finish after 6 days

(30:26) Adventure racing strategy

(29:20) Adventure Racing World Champs - Namibia

(45:30) No Frills No Fuss

(51:54) Life lessons from the team

(59:30) Brundles events & the reward

(1:06:00) Reading & inspiration

// RESOURCES MENTIONED

- NoFrillsNoFuss Instagram: @nofrills.nofuss

- NoFrillsNoFuss website: https://www.nfnf.co.za/

- Trail Culture Instagram: @trailcultureza -Trail Culture Coaching: https://www.trailculture.co.za/

- Precision Hydration: https://www.carbonendurance.co/precision-hydration-2

- Precision Hydration Instagram: @precisionfandh

This week, we’re trying something new with our first round table episode. This week the Flatrock Endurance team joins us to talk about the well-balanced approach. We talk about all things coaching, the process they follow at flatrock, what each coach brings to the table, how they overcome challenges and more.

From Annecy to the UK to Cape Town, we’ve got Tonis race experience and passion for nutrition, Brendans background in S&C and Erins gift of understanding athletes - all of these things make for a great episode and discussion.

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!

(05:06) The strengths of each coach

(08:30) The coaching structure

(12:14) The great April Fools joke

(17:54) Trail culture in the UK (23:00) Athlete health

(24:56) The learning curve for new athletes (27:10) Toni on hard truths & managing expectations

(29:20) Brendan: building the athlete's house

(30:45) Erin: When to compromise and trust the plan

(33:10) Toni on moving to the ultra distances

(37:40) Erin: different distances and and their value

(39:40) Brendan: The cost of running Ultras

(41:10) Mistakes and learnings from the coaching journey

(50:48) Capacity and finding the balance in a program

(52:58) The future of trail running

(1:03:02) Dreams in the pipeline

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

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

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/

// SHARE AND RATE THE PODCAST!

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.

// TOPICS COVERED

(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

A motley crew of friends, 100kms & a skeleton 🏴‍☠️

So stoked to kick off season 2 of Trail Culture with an absolute legend, Petrus de Klerk 🤙🏼 Famed for their presence at Kloof Corner during UTCT, we chat to Petrus about the the Mountain Mxn, tradition, trail culture & more.

An incredible human with a gees crew of friends, a wicked sense of humor & stories to match. We’re back and the stoke is alive, enjoy.

Mountain MXN

Does power have a place in trail running? We’re back with another Trail Science episode. This week, Simon de Waal from Rooted in Dirt joins us to talk about power as a performance metric.

• When should we use power?
• How is it measured?
• What should the real world application look like?
• & does power work as a performance measure in the trail running space?

“The best way to learn is by doing” - @michael_bakes

From getting cliffed out on Mnweni, to a solo unsupported DGT, to a wedding at the top of the Amphitheatre. This weeks guest is Michael Baker. An athlete, a coach, an adventurer & captain of group missions. This episode really is one amazing story of adventure. The name speaks for itself & I'll let you find out more.

The Hiking Vikings

The Bakery

The Long Road Part 2! This week, pocket rocket and adventurer, Mari Marincowitz joins us on the podcast to talk about her miler journey and what happened out there on the course. Fresh off a win at the George MUT by UTMB Miler, she shares some of her stories & we experience the Outeniqua once again through her lens.

Taking her time in the day to day, running Milers is perfect for Mari. It's once step at a time with no need to rush in her words.

This episode covers:

• Running the miler is the easiest part of the process
• Her experience of the Outeniqua
• Challenges and highlights of race day
• Working through the outside noise & finding peace in the mountains

This week, pocket rocket and adventurer, Mari Marincowitz joins us on the podcast to talk about her life journey. Running has remained the consistent thing throughout her travels and exploration. Fresh off a win at the @georgemountainultratrail Miler, she shares some of her stories & in part 2 we experience the Outeniqua once again through her lens.

From India, to Shanghai to South Africa. Part 1 of Mari’s interview takes us on a global journey. Running in different spaces, cultures and places, we get to know Mari and her development into the athlete she is today.

Stay tuned for Part 2 & for now, Episode 29 is live!

How should I approach my training load?

The Trail Science episodes are back, this week @dewaal.simon joins us to talk about Training Load Monitoring (TLM). We talk about how TLM has changed over the last few years to accommodate the growth of the sport & how this particular space is being influenced by AI. We discuss it’s history, the metrics that matter, some gaps in the current TLM tools & more

What was it like to grow up with trail culture?

A Stellenbosch local & @salomon_sa athlete. Lijan Burger has grown up in the trail culture of South Africa.

In this episode, we cover:

• The story of her first trail experience with her Dad

• Movement as a family value

• Lijans holistic approach to life & running

• Defining good health in the trail space

• Her upcoming adventure 🌍

& more

An outdoor lifestyle in a comfortable society. One of the more philosophical chats on the podcast so far. Really enjoyed this conversation with Pierre, @the.flying.runner & co-founder of @mountainabandon

We cover:

• The role the Otter trail has played in his life

• Milers as emotional regulators

• Running vs training

• How to live an outdoor lifestyle in the current society

A follow up is already in the pipeline. Pierre has a wealth of knowledge & his love for the outdoors is the common thread throughout this episode.

Hearing from the humans, the final episode of MUT Moments is all about the people. The athletes who’ve had the courage to show up for this event after months of preparation, each with their own story. From running for a cause, to the competition of the podium, to showing up for the first time on a trail start line. These are just a few of the moments captured as we’ve checked in with these amazing humans.

The links:

Donate to Usapho Indlu

A story of sportsmanship: Admire

Liv2Run

What goes on behind the scenes?

The next episode of MUT moments dives into the BTS of putting on a world class event. This episode shares a range of experiences & insights from a handful of incredible humans on the MUT team.

The guests:

• Zane Schmahl - Race Director
• Colleen Browne - Route Marker & Sweeper
• Juliette Berger - Operations Manager UTMB World Series
• Marelize Rhodes - Logistics & Control Manager
• Marta Parez - Marketing for UTMB World Series

The links we all need:

Southern Summits Tours Website

Southern Summits contact: info@southernsummitstrailtours.co.za

UTMB World Series Instagram

The MKT Show: Live from MUT by UTMB

The first episode of MUT Moments. Brining you coverage from the MUT by UTMB Race Village where we find out what's been going on behind the scenes, who is running for a cause, are the athletes ready to give it their all & more.

First up on MUT Moments is our chat with the founder of LIV2Run Lindi Meyer, the team manager Thamsanqa Nxumalo & one of the elite athletes Sinovuyo Ngcobo.

These guys have put in the work and they’re ready to race. This episode kicks off with the founder @lindi_elaine sharing what LIV2Run is, how they got started & what their vision is. Then we chat to the Sinovuyo about the teams training & what the feelings are ahead of Saturdays race.

LIV2Run Website

Email: run@liv-village.com

“What if I can?”

Bianca Tarboton joins us this week with wise advice on positive self talk, working on a positive internal dialogue & balancing her training & work.Winner of the MUT marathon last year, these are her words of encouragement for those lining up at @georgemountainultratrail next week.

In her episode we go through:

• Her upcoming race season
• How she’s developed as an athlete across multiple disciplines
• The balancing act of training & work
• & more

Matt Bouch has always wanted to run 100 miles. In this episode we chat about:

• His inspiration

• What keeps him coming back

• His recent performance at UTD

• How he’s developed his nutrition strategy

& more!

Laid back but intentional, Matt’s approach to the sport pulls through in this chat. We’ll be following him as he takes on his next few goals this year.

Are thresholds important or is it just training hype?

This week Colin Fleming, coach, triathlete & physiologist, joins us to talk about metabolic testing. Why is it important, how results should be applied, the difference between our thresholds & more.

We chat through a case study and use test results from a real athlete to show how to practically apply results you get from this sort of testing, to your training.