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 st...

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 fitness Why doing more now will hurt your race The bi...

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...

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 be...

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...

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 sa...

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 week...

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 ess...

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 w...

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. 🏃‍♂️ W...

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 avoi...

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. -...

In this episode of the Constantia Nek Podcast , we’re diving into everything you need to know about running gear for the Two Oceans Ultra Marathon – from choosing the right running shoes to avoiding common race-day disasters with your kit. 🏃‍♂️ 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 was...

In this episode of The Constantia Nek Podcast, we’re diving deep into all things Two Oceans Ultramarathon 🏅. If you're training for this iconic race, this episode is a must-listen 🎧. ✅ 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 walk...

Are you training for the Two Oceans Ultra Marathon? In this episode of the Constantia Nek Podcast, we dive deep into nutrition and hydration strategies—what to eat, how to fuel, and how to stay hydrated for peak performance. With eight weeks to race day, now is the time to fine-tune your nutrition plan so you don’t hit the wall when it matters most. 🚀 What You’ll Learn:  ✅ How to recover properl...

With just 8 weeks to go until the Two Oceans Ultra Marathon, recovery is your secret weapon to staying strong, injury-free, and performing at your best! In this episode, we dive into the science of recovery and share the most effective strategies to help you bounce back faster and get the most out of your training. 🔹 Here’s what we cover: ✅ Why recovery is when you actually get stronger – not du...

Are you training smart for the Two Oceans Ultra or risking burnout? 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 d...

Coach Shona and Coach Devlin break down everything you need to know about long runs as we approach the Two Oceans Ultra Marathon. From pacing strategies and building endurance to using races as training runs and the importance of walk breaks, this episode is packed with actionable advice. Discover how to optimize your training, avoid common mistakes, and prepare for race day like a pro. 

Grab a Two Oceans training plan here: https://coachparry.com/tom-ultra-2025/ 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 timin...