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 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.

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.