Mindful Runner

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

Power is showing up on more and more GPS watches — but what does it actually mean, and how can you use it to run better?

In this episode of the Mindful Runner Podcast, I sit down with Steve Bateman, coach and author, who has become one of the leading global voices on running with power. Steve explains why power matters, how it compares to pace and heart rate, and how you can start using it right now to train smarter and race stronger.

We cover:
⏱ Why runners should care about power now
⌚ Wrist-based vs. Stryd — what’s reliable?
📊 How power helps break bad training habits
🏔 Using power on hills and descents
🏁 Sticking to power on race day to avoid blowing up
✅ Practical steps to get started

Whether you’re a road runner, trail runner, or training for your next ultra, this episode gives you real takeaways you can use immediately with the power data on your watch.
SuperPower Calculator for Sheets (SPCs): https://f1r2a.com/SuperPower_Calculator
SuperPower Calculator for Web (SPCw): https://superpowercalculator.com/
The books on my website: https://f1r2a.com/books/

Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.

You’ll learn:
✅ Why heart rate, core temp, fueling, and performance are linked
✅ The difference between active and passive heat conditioning
✅ How to monitor progress with aerobic decoupling (Pw:Hr ≤ 5%)
✅ Practical base, maintenance, and race-specific protocols
✅ Why measuring matters — and how the CORE sensor helps you push safely

This is part 1 of a 3-part performance series:
1️⃣ Heat adaptation
2️⃣ Hydration strategies
3️⃣ Nutrition for hot conditions

Overheating is one of the biggest but least understood limiters in ultra endurance racing. In this episode, we dive into why your rising core temperature quietly erodes performance, how heat adaptation works, and what protocols you can use to train smarter.We’ll cover: • Why heart rate, core temp, fueling, and performance are linked • The difference between active and passive heat conditioning • How to monitor progress using aerobic decoupling (Pw:Hr ≤ 5%) • Practical protocols for base, maintenance, and race-specific adaptation • Why measuring matters: going closer to the edge safely with COREThis is the first in a 3-part series:1️⃣ Heat adaptation2️⃣ Hydration strategies3️⃣ Nutrition for hot conditionsLearn how to beat the hidden race-day killer and unlock your best performanceLink to Core device : https://corebodytemp.com

🔗 Learn more about coaching: https://www.mindfulrunner.co.za
Link to Heat Adaption Download : https://mindfulrunner.co.za/wp-content/uploads/2025/09/Heat_Adaptation_Protocol.pdf
Setup a Discovery chat : Apphttps://outlook.office365.com/book/[email protected]

Join Debbie and Fred as they dive into Fred’s first Whale of Trail experience—epic cliffs, beach miles, falls, whales, and all. From boutique race vibes to testing limits after Mac Mac, this honest conversation captures the beauty, challenge, and joy that make Whale of Trail unforgettable.Explore more about the course, race formats, wildlife, and entry details at the official Whale of Trail website: https://www.whaleoftrail.co.zaThanks to the photographers whose images we have used and toe Whale of Trail for providing the imagesNick JoubertPeter Kirk MediaAnja AucampDevin Paisley