In this episode, we dive into one of the most misunderstood yet critical aspects of ultra racing: hydration. Join Fred as he unravels the complexities of fluid intake, debunking old myths and offering practical guidelines for both hot and cold conditions. Discover why hydration and fueling should be treated as separate dials, and learn how to tailor your hydration strategy to enhance performance without risking health. Whether you're a seasoned racer or new to the ultra scene, this episode is packed with insights to keep you moving efficiently and safely. Tune in for expert advice and a chance to ask your burning questions in our interactive Q&A session.

Tom Evans and Ruth Croft’s fueling strategies at UTMB 100 miles — broken down into real numbers and lessons you can use. We also compare what Tour de France riders do and how terrain-timed fueling beats “hourly fueling.”

Takeaways: gut training progression, carb ceilings, heat vs cold strategies, and practical race-day tactics.

👉 Coaching: mindfulrunner.co.za

Join us as we dive into the extraordinary life of Lodelia Kombrink, a powerhouse who seamlessly balances podium finishes in ultra marathons with the demands of motherhood and a full-time career. Discover how she harnesses her inner strength to conquer challenges both on the trail and at home. This inspiring conversation is a testament to the power of perseverance and planning. Don't miss Lodelia's insights on redefining what's possible for women everywhere. Tune in and be inspired!

And here’s your challenge: take one step this week toward the thing you’ve been telling yourself there’s no time for. Because if Lodelia can find a way — maybe you can too.