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 💙

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 fitness
Why doing more now will hurt your race
The biggest mistakes runners make before race day
How to handle nerves, niggles, and taper anxiety
What actually matters in the final 14 days

This is where your race is won or lost.

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.

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. 🎧

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.

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

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.

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.

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 😂

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

🏃‍♂️ 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! 🎧

🏃‍♂️ 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! 🎧🔥

🏃‍♂️ Is it time to replace your running shoes?
🎽 How do you know if your gear will cause chafing or blisters?
💨 Super Shoes: Are they worth the hype or a waste of money?
⚡ The one gear mistake that could ruin your race!

Plus, we talk about where you should be in your training right now, whether you’re in full training mode or prepping for your last-chance qualifier. And most importantly – why you should NOT panic!

If you’re running Two Oceans, this episode is a MUST-LISTEN to make sure you’re fully prepped for race day!

✅ What You’ll Learn in This Episode:
🔹 Where you should be in your training right now (Peak Phase & Recovery)
🔹 Pacing strategies: How to run easy runs easy and hard runs hard
🔹 Walk-run strategies: Why walking is your superpower on race day
🔹 Injury & illness management: What to do now to avoid setbacks
🔹 How to handle external pressures from training partners, social media & running clubs
🔹 The importance of training smart, not just training hard

💡 KEY INSIGHT: Running smarter, not harder, is the key to finishing strong at Two Oceans!

💬 What’s your biggest challenge in training for Two Oceans? Drop a comment below!

🚀 What You’ll Learn: 
✅ How to recover properly after your qualifier
✅ The importance of fueling before, during, and after runs
✅ How to practice and refine your race-day nutrition strategy
✅ The best carbs, gels, and real foods to use for sustained energy
✅ Hydration hacks to avoid fatigue and dehydration
✅ Should you use caffeine? When and how to do it right
✅ How to plan for race day nutrition like a pro

🏃‍♂️ Whether you're a first-time Two Oceans Ultra runner or a seasoned athlete, this episode is packed with expert tips to keep you fueled, hydrated, and race-ready.

🔹 Here’s what we cover:
✅ Why recovery is when you actually get stronger – not during your workouts!
✅ How to structure a recovery week for maximum performance gains
✅ The 3 pillars of effective recovery (skip these, and you’ll struggle!)
✅ The truth about compression gear, ice baths, and massage boots – do they really work?
✅ How to know if you're fully recovered and ready for your next hard session
… and much more!

In this episode, we break down exactly where you should be 9 weeks out, including:
- The truth about balancing mileage and recovery.
- Why consistency beats crazy long runs (even if your running club says otherwise).
- How strength training will help you crush Chappies and Constantia Neck.
- What to do if you’re feeling tired or dealing with a niggle.

Whether you’ve qualified or are racing for a qualifier soon, this episode is packed with actionable advice to keep you on track, injury-free, and confident heading into the next training phase.

👉 Plus, don’t miss Shona’s personal take on why listening to your body is key to ultra success.

Hit play now and get race-ready the right way!

In this inaugural episode of the Two Oceans Ultra Marathon Podcast, we’re diving into everything you need to know 11 weeks out from race day. Whether it’s your first Two Oceans Ultra or you’re aiming for a personal best, Coach Parry’s Shona Hendricks and Devlin Eden break down:

- How to qualify for the Ultra and why timing your qualifier matters
- Balancing Two Oceans with Comrades training
- The importance of building endurance progressively to avoid injury
- Why strength training is a game-changer for tackling hills like Chappies and Constantia Nek
- Managing fatigue and cambered roads to finish strong