Fueling for Two Oceans Ultra (The Plan That Stops the Bonk)

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