Trail Culture

drum roll please not because Trail Science is back but it’s back with Dr Simon de Waal 🧑‍🎓
He did it folks. The stellies shakeout starting, research loving, half marathon machine successfully defended his PhD & is officially a Dr. Proud is an understatement.
We talk about his hand in, the defence, what the practical application of his research looks like, what is next in the research space for Dr de Waal & more.
00:00 - Still in Season 3
01:52 - Welcome back to Dr de Waal
06:13 - Excellence within the ebbs & flows
09:18 - Progress in research within the SA context
11:10 - What are the research take homes?
20:40 - Challenges within the research design
25:37 - The next project: Where will Dr de Waal go next
32:18 - What are we seeing in field and in the lab
36:40 - Feedback from the experts
44:50 - The “so what?”: how to apply the research to our programs
51:47 - The publication pipeline & final thoughts
54:54 - Personal goals & rooted in dirt
🔔 Subscribe for more deep-dive episodes on trail running science! 💬 What research would you like to see next? Let us know in the comments!
🔗 Links & Resources:
- Trail Culture Instagram: https://www.instagram.com/trailcultureza/
- Trail Culture Coaching: https://www.trailculture.co.za/
- Simon de Waal Instagram: https://www.instagram.com/dewaal.simon/
- Rooted in Dirt Instagram: https://www.instagram.com/rootedindirt/
- Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/
- Carbon Endurance Website: https://www.carbonendurance.co/precision-hydration-2 -
Alberto Minetti research:
- Frederik Sabateur
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“100 miles gives me more time to work”
Alyssa Clark is a consistent talent with a quiet focus and man, does she know how to rally.
In this weeks episode we talk about her come back at Ultra Trail Cape Town last year, her range of global adventures & what it means to develop durability as an athlete.
Meeting Alyssa was a highlight and her wealth of knowledge as both coach, athlete & podcaster comes through in this episode. I love her take on "eggs in the basket" and we get a peek into her thoughts as she holds the tension between leaving a legacy and going all in for running.
I can't wait to see her race season unfold. Enjoy!
Chapter Markers:
00:00 - Welcome to Season 3!
02:01 - Meet Alyssa Clark: On athlete & global explorer
04:24- Van life - living on the move 10:33 - San Diego - putting down roots
13:45 - Hurt 100 - technicality of Hawaii & the sub 24 hour run
17:20 - Versatility in racing - durability and scrappy racing
22:50 - The story of UTCT - living through 9 lives
27:10 - Unravelling- then a rally
39:36 - Don’t lie to me - Focus and the pacman method
49:41 - The races- recency bias and maintaining perspective
56:45 - Coaching - the eggs in the basket?
01:01:00 - Finding the line - mentoring and mistakes
01:05:36 - Conversations worth having - podcasting and human connection
01:09:48 - What’s next - the offseason and the dream
01:13:17 - Closing remarks

🌍 Connect with Trail Culture:
Instagram: https://www.instagram.com/trailcultureza/
Trail Culture Coaching: https://www.trailculture.co.za/
Support those who support us:
Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/
Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2
📩 Follow Alyssa Clark Instagram:https://www.instagram.com/theory_in_motion?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

You can be good at 100 milers and sprint finishes. At least, you can if you’re Jeff Mogavero.
Jeff thrives when he’s outside. He enjoys the outdoors on its own & also loves to race hard, measuring himself against a course and the competition. From living in a van before it was cool, to dealing with the pressure of ultra running. Jeffs experience with this sport and the outdoors has a diversity to it that’s super interesting and makes him the great athlete that he is.
This chat was honest & fun and I can’t wait to follow Jeffs journey in the years to come.
Chapter Markers:
00:00 - Welcome to Season 3
02:08 - Meet Jeff Mogavero: On athlete & outdoor explorer
03:12- Growing up outside - early adventure and hobbies
05:40 - Living in Ginny - van life before it was cool
11:30 - Cape Town - impressions of the trail
15:39 - Running for ON - professionalization & the sponsorship journey
19:15 - The pressure of ultra running - seeing what could be
23:00 - The double - WSER & UTMB 26:25 - UTCT - Cooling strategies and ice water to the face
33:10 - The make or break - the detail of the sprint finish
42:49 - The training - how to be good at 100 milers but also win sprint finishes
48:07 - The hydration puzzle - the most critical win
53:25 - The possibilities - excited about what’s to come
56:22 - What’s next - Chianti, WSER, CCC & the 2026 calendar
59:20 - Emerging runners - new talent & mentorship
1:05:06 - Closing remarks

🌍 Connect with Trail Culture:
Instagram: https://www.instagram.com/trailcultureza/
Trail Culture Coaching: https://www.trailculture.co.za/

Support those who support us:
Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/
Carbon Endurance Website: https://www.carbonendurance.co/precision-hydration-2

📩 Follow Jeff Mogavero
Substack: https://jeffmogavero.substack.com

Known for his speed & creative river crossing abilities 🤿 Brooks athlete, Chris Myers, has had a stellar year of running starting with 3rd place at Black Canyon 50km, a win at Chuckanut 50km & lightning run at WSER that put him on the second step. ⚡️
We talk about the changes in his training over the last season, the focus on nutrition, unpacking WSER, his race reflections & more.
Chapter Markers:
00:00 - Welcome to Season 3!
02:33 - Meet Chris Myers: Brooks athlete & creative mind
03:37- First Ultra experience - entered for life
07:00 - Ultra running continued - working with the puzzle pieces
09:03 - Finding fun - the snorkel & more
11:44 - WSER - the time but not the place
15:50 - Running it in - 6 minute mile & sprint finishes
17:50 - Finish line emotion - team effort & the crew experience
20:00 - The creative - DMP & Chris’s fine art journey
25:25 - Running & art - problem solving and creativity
27:46 - LA to Colorado - moving to boulder & free fitness
31:40 - Progress in the sport - faster times & continued learning
33:38 - UTCT - heat vs humidity
38:53 - The grams per hour- carbs intake and finishing gels 4
3:07 - Food tourism - bunny chow, braai & biltong
45:45 - The people you do it for - doing well with your crew
51:43 - Race calendar - planning and goals
55:36 - Sprint finishes - it’s not over until it’s over
1:01:25 - FKT’s - adventure & personal projects
1:04:13 - Closing remarks

🌍 Connect with Trail Culture:
Instagram: https://www.instagram.com/trailcultureza/
Trail Culture Coaching: https://www.trailculture.co.za/
Support those who support us:
Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/
Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2
📩 Follow Chris Myers:Instagram:https://www.instagram.com/halfasianchris?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==

Three things that make for a magical race day performance. Fresh off the trails of Ultra Trail Cape Town, Charlie Hamilton shares about his race experience, developing as an athlete this year & confirms that carbs are king when it comes to fast racing
Chapter Markers:
00:00 - Welcome to Season 3!
01:11 - Meet Charlie Hamitlon: Newest addition to team Terrex & aspiring physio
03:40 - Trail Culture in Australia - growing up with sport
05:43 - Music & band life - from playing in a band to ultra training
08:40 - Juggling training & physio - studying and racing
16:05 - The 5 year plan - joining Team Terrex
20:08 - Shoe development - Adidas HQ & the innovation team
24:50 - UTCT race prep - training on the course
28:25 - Race day mindset - studying splits & effort distribution
35:49 - Fueling - 140g carbs per hour
40:30 - Race calendar - finding gaps to race between exams
46:48 - Racing at altitude - adjusting to difference race conditions
50:00 - Racing at Tarawea - a family affair

🌍 Connect with Trail Culture:
Instagram: https://www.instagram.com/trailcultureza/
Trail Culture Coaching: https://www.trailculture.co.za/
Support those who support us:
Carbon Endurance Instagram: https://www.instagram.com/carbon_endurance/
Carben Endurance Wesbite: https://www.carbonendurance.co/precision-hydration-2
📩 Follow Charlie Hamilton: Instagram:https://www.instagram.com/trailcultureza?utm_source=ig_web_button_share_sheet&igsh=ZDNlZDc0MzIxNw==
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