Ben Garrod

Ben is an evolutionary biologist, primatologist and broadcaster. He has been Professor of Evolutionary Biology and Science Engagement at the University of East Anglia since 2019. Much of his career has been focussed on primates in Africa. On this episode we talk about the Dragons Back race, which Ben, Jay, and Tris are all training for. We hear about Ben’s experiences reccying the course, and in particular Crib Gogh. We then tap into Ben’s wealth of knowledge around human evolution, running mechanics and form, touching on fascia, strength training, psychology, endurance and breathing, and how he has - in our words - been “sciencing the shit” out of his training.

Ben is an evolutionary biologist, primatologist and broadcaster. He has been Professor of Evolutionary Biology and Science Engagement at the <a href="https://en.wikipedia.org/wiki/University_of_East_Anglia" rel="nofollow" target="_blank">University of East Anglia</a> since 2019. Much of his career has been focussed on primates in Africa. On this episode we talk about the Dragons Back race, which Ben, Jay, and Tris are all training for. We hear about Ben’s experiences reccying the course, and in particular Crib Gogh. We then tap into Ben’s wealth of knowledge around human evolution, running mechanics and form, touching on fascia, strength training, psychology, endurance and breathing, and how he has - in our words - been “sciencing the shit” out of his training.

#61 Ben Garrod

Andy Blow

Andy Blow is the founder of Precision Fuel &amp; Hydration, a company that makes sports supplements for endurance athletes. He has a BSc Honours degree in Sports and Exercise Science from the University of Bath and has co-authored a number of scientific studies and books. He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone. Andy has finished in the top 10 in Ironman events and won the XTERRA Age Group World title.  On the episode we talk about Andy’s sporting background and how it led him to setup Precision F&amp;H. We then talk about hydration, electrolytes, sweat testing, peeing during exercise, and calibrating hydration to your personal needs. Then it’s onto fuelling, carbohydrate intake for energy and recovery, with examples of where the low-carb and high carb approach have seen results. Check out the below links to articles on the Precision F&amp;H website (authored by Andy) that cover many of the topics discussed in this episode.  Measure your sweat rate - https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/ How Much Dehydration Can you tolerate - https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/ Nutrition Endurance per -  https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/ How Much Carbohydrate do you need?  - https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/

Andy Blow is the founder of Precision Fuel &amp; Hydration, a company that makes sports supplements for endurance athletes. He has a BSc Honours degree in Sports and Exercise Science from the University of Bath and has co-authored a number of scientific studies and books. He was once the Team Sports Scientist for the Benetton and Renault Formula 1 teams and remains an adviser to the Porsche Human Performance Centre at Silverstone. Andy has finished in the top 10 in Ironman events and won the XTERRA Age Group World title.  On the episode we talk about Andy’s sporting background and how it led him to setup Precision F&amp;H. We then talk about hydration, electrolytes, sweat testing, peeing during exercise, and calibrating hydration to your personal needs. Then it’s onto fuelling, carbohydrate intake for energy and recovery, with examples of where the low-carb and high carb approach have seen results. Check out the below links to articles on the Precision F&amp;H website (authored by Andy) that cover many of the topics discussed in this episode.  Measure your sweat rate - <a href="https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/" rel="nofollow" target="_blank">https://www.precisionhydration.com/performance-advice/hydration/how-to-measure-your-sweat-rate/</a> How Much Dehydration Can you tolerate - <a href="https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/" rel="nofollow" target="_blank">https://www.precisionhydration.com/performance-advice/hydration/how-much-dehydration-can-you-tolerate-before-your-performance-suffers/</a> Nutrition Endurance per -  <a href="https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/" rel="nofollow" target="_blank">https://www.precisionhydration.com/performance-advice/nutrition/nutrition-endurance-performance/</a> How Much Carbohydrate do you need?  - <a href="https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/" rel="nofollow" target="_blank">https://www.precisionhydration.com/performance-advice/nutrition/how-much-carbohydrate-carbs-athletes-per-hour/</a>

#60 Andy Blow

James Forbes

James Forbes is a mountain leader, rock climber, kayaker and runner. He is also the founder of Trench foot cream. On this episode we talk about James’ experience in endurance events, the 300km Northern Traverse, hallucinations, the founding of Trench and its subsequent success, being support crew on the Dragons Back, and how to plan and prepare properly for multi day events.  https://trenchfootcream.co.uk/

James Forbes is a mountain leader, rock climber, kayaker and runner. He is also the founder of Trench foot cream. On this episode we talk about James’ experience in endurance events, the 300km Northern Traverse, hallucinations, the founding of Trench and its subsequent success, being support crew on the Dragons Back, and how to plan and prepare properly for multi day events. <a href="https://trenchfootcream.co.uk/" rel="nofollow" target="_blank">https://trenchfootcream.co.uk/</a>

#59 James Forbes

Matt Whyman is an ultra runner, artist, dad, and author of a number of very good books (fiction and non-fiction) including one about running: Failure Is An Option “the story of an average runner who sets out to discover just how far he can go.” On this episode we take a deep dive into the Dragon’s Back Race, a six day ultra in Wales which Matt ran in 2021 and is attempting (along with Tris and Jay) again in September 2023.  www.mattwyman.com

Matt Whyman is an ultra runner, artist, dad, and author of a number of very good books (fiction and non-fiction) including one about running: Failure Is An Option “the story of an average runner who sets out to discover just how far he can go.” On this episode we take a deep dive into the Dragon’s Back Race, a six day ultra in Wales which Matt ran in 2021 and is attempting (along with Tris and Jay) again in September 2023.  <a href="http://www.mattwyman.com" rel="nofollow" target="_blank">www.mattwyman.com</a>

#58 Matt Whyman

Another race special, and this time Jay is racing the Canyons 100k by UTMB in California. In the first half we discuss Jay's planning, the route (and how it has changed) and all aspects of the race. In the second half we pick through the wreckage like carrion crows, discussing how the race went for Jay as well as the elite performances.

Another race special, and this time Jay is racing the Canyons 100k by UTMB in California. In the first half we discuss Jay's planning, the route (and how it has changed) and all aspects of the race. In the second half we pick through the wreckage like carrion crows, discussing how the race went for Jay as well as the elite performances.

#57 Canyons 100k

Race Special - Tris competed in the Centurion Track 100 mile race at Bedford International Athletics Track on 22nd April. In the first half of this episode (recorded a few days before the event) Tris and Jay discuss Tris’ preparation for the event, the event format, and his goals. In the second half (recorded the day after) we find out how he and the other athletes got on!

Race Special - Tris competed in the Centurion Track 100 mile race at Bedford International Athletics Track on 22nd April. In the first half of this episode (recorded a few days before the event) Tris and Jay discuss Tris’ preparation for the event, the event format, and his goals. In the second half (recorded the day after) we find out how he and the other athletes got on!

#56 Centurion Track 100

Shane Benzie

Shane Benzie is a running coach, researcher, and author known for his work on the biomechanics of running. He is the founder of Running Reborn, a coaching company that helps runners improve their performance and prevent injuries by focusing on proper technique and natural movement patterns. Shane has worked with a range of runners, from recreational to Rhonex Kipruto and Elide Kipchoge. He has also conducted extensive research on running technique and movement, and has presented his findings at conferences and workshops around the world. On the episode we take a deep dive into running mechanics, touching on the following topics: muscle vs. fascia, actively training fascia, running dynamics, anthropology of running, perfect form, Kipchoge, pronation and trainers, and treadmills for running assessment.  Shane can be found at: https://runningreborn.com

Shane Benzie is a running coach, researcher, and author known for his work on the biomechanics of running. He is the founder of Running Reborn, a coaching company that helps runners improve their performance and prevent injuries by focusing on proper technique and natural movement patterns. Shane has worked with a range of runners, from recreational to Rhonex Kipruto and Elide Kipchoge. He has also conducted extensive research on running technique and movement, and has presented his findings at conferences and workshops around the world. On the episode we take a deep dive into running mechanics, touching on the following topics: muscle vs. fascia, actively training fascia, running dynamics, anthropology of running, perfect form, Kipchoge, pronation and trainers, and treadmills for running assessment. Shane can be found at: <a href="https://runningreborn.com" rel="nofollow" target="_blank">https://runningreborn.com</a>

#55 Shane Benzie

David Miller

David Miller is a sports photographer and ultra runner from Weymouth. He has photographed numerous events in the South West of the UK as well as two UTMB’s and - a few weeks ago - the infamous Barkley Marathons in the USA. We talk about David’s background, how he got into photography, creating a style, kit and equipment, the business of events photography, UTMB, and Barkley.

David Miller is a sports photographer and ultra runner from Weymouth. He has photographed numerous events in the South West of the UK as well as two UTMB’s and - a few weeks ago - the infamous Barkley Marathons in the USA. We talk about David’s background, how he got into photography, creating a style, kit and equipment, the business of events photography, UTMB, and Barkley.

#54 David Miller

Robbie Britton is an elite ultra runner, coach, and author. Robbie recently broke the longstanding British 24 hour record, completing a distance of 277.5km at 24 Ore di Torino in Turin. Robbie has competed for GB in the 24 hour discipline on multiple occasions and serves a coach for the GB ultra team. He is coach to numerous elite runners, including previous podcast guest and age group 100 mile record holder Michael Stocks. Robbie writes for FastRunning.com and is the author of 1001 Tips for Runners. On an episode that broke the T&amp;E endurance record and saw Jay sadly drop out after 20 minutes due to tech issues, we discuss Robbie’s build up and experience at the Turin 24 hour as well as some of his past races. Tris and Robbie talk about carbohydrates quite a lot, focusing on fuelling strategies and recovery. We also discuss measuring heart rate during races and Robbie’s future plans.

Robbie Britton is an elite ultra runner, coach, and author. Robbie recently broke the longstanding British 24 hour record, completing a distance of 277.5km at 24 Ore di Torino in Turin. Robbie has competed for GB in the 24 hour discipline on multiple occasions and serves a coach for the GB ultra team. He is coach to numerous elite runners, including previous podcast guest and age group 100 mile record holder Michael Stocks. Robbie writes for <a href="http://fastrunning.com/" rel="nofollow" target="_blank">FastRunning.com</a> and is the author of 1001 Tips for Runners. On an episode that broke the T&amp;E endurance record and saw Jay sadly drop out after 20 minutes due to tech issues, we discuss Robbie’s build up and experience at the Turin 24 hour as well as some of his past races. Tris and Robbie talk about carbohydrates quite a lot, focusing on fuelling strategies and recovery. We also discuss measuring heart rate during races and Robbie’s future plans.

#53 Robbie Britton

Jay &amp; Tris discuss their upcoming races and current training, and reveal the big race they are both competing in in September '23. In the second half they take listener questions which range from how to pack waist belts to monitoring heart rate during exercise, foot care and whether caffeine should be classed as a banned substance. If you would like to submit question for Jay &amp; Tris you can drop us a message on social media or use this magic voice link, where you can record your question and then you get to hear yourself on the podcast: https://anchor.fm/trail-and-error/message

Jay &amp; Tris discuss their upcoming races and current training, and reveal the big race they are both competing in in September '23. In the second half they take listener questions which range from how to pack waist belts to monitoring heart rate during exercise, foot care and whether caffeine should be classed as a banned substance. If you would like to submit question for Jay &amp; Tris you can drop us a message on social media or use this magic voice link, where you can record your question and then you get to hear yourself on the podcast: <a href="https://anchor.fm/trail-and-error/message" rel="nofollow" target="_blank">https://anchor.fm/trail-and-error/message</a>

#52 News and Q&A

A look at the trail running world from the podium to the pack with hosts Jay Grady &amp; Tristan Stephenson. We interview athletes, race directors and coaches from the trail and ultra running worlds to find out their highs and lows, their momentous successes and their abject failures, and to perhaps give us all a bit of inspiration to take on some adventures and challenges.

In the last of our Arc of Attrition 2023 episodes, we speak to Gavin Dale, this year’s male winner of the 100. We talk to Gavin about the race, his training, nutrition, and race strategy. We also talk about fell racing, the trail running scene in New Zealand, and backyard ultras.

In the last of our Arc of Attrition 2023 episodes, we speak to Gavin Dale, this year’s male winner of the 100. We talk to Gavin about the race, his training, nutrition, and race strategy. We also talk about fell racing, the trail running scene in New Zealand, and backyard ultras.

#51 Gavin Dale

Fi Pascall is a rising star in the ultra world. She set a remarkable new course record at this year’s Arc 50, holds the course record for the Wendover Woods 50, and has the female Lakeland 24 hour record - summiting 68 peaks in 23.5 hours. We talk about her Arc victory, the allure of ultras, Wendover, running fast downhills, coaching, marathon running and suffering, route planning and strategy in the Lakes, the top of Skiddaw, and beards.

Fi Pascall is a rising star in the ultra world. She set a remarkable new course record at this year’s Arc 50, holds the course record for the Wendover Woods 50, and has the female Lakeland 24 hour record - summiting 68 peaks in 23.5 hours. We talk about her Arc victory, the allure of ultras, Wendover, running fast downhills, coaching, marathon running and suffering, route planning and strategy in the Lakes, the top of Skiddaw, and beards.

#50 Fi Pascall

Ellis is a British ultra runner and the co-founder of VÅGA. He is has logged the Fastest Known Time (FKT) on Hadrians Wall (supported), is the CR holder on the 100km RAT in Cornwall, came 2nd place in the 2022 Cheviot Goat and 2nd place in this year’s Arc of Attrition. We talk about yoga and the importance of intention and expectation in running, Ellis’ experience on the Arc in 2022 and 2023, training plans and race strategy, the ‘Bramble Guy’ at the 2023 AoA, the CCC race at UTMB and his CR on the RAT. We also touch on the Bland family, its legend legacy in Northern fell running and the expectation that comes with it. Finally, we talk about VÅGA and what the future holds for Ellis.

Ellis is a British ultra runner and the co-founder of VÅGA. He is has logged the Fastest Known Time (FKT) on Hadrians Wall (supported), is the CR holder on the 100km RAT in Cornwall, came 2nd place in the 2022 Cheviot Goat and 2nd place in this year’s Arc of Attrition. We talk about yoga and the importance of intention and expectation in running, Ellis’ experience on the Arc in 2022 and 2023, training plans and race strategy, the ‘Bramble Guy’ at the 2023 AoA, the CCC race at UTMB and his CR on the RAT. We also touch on the Bland family, its legend legacy in Northern fell running and the expectation that comes with it. Finally, we talk about VÅGA and what the future holds for Ellis.

#49 Ellis Bland

Debbie Martin-Consani is a British ultra runner. She has represented Scotland and GB in 100km and 24 hour disciplines, and finished top female in the Lakeland 100, Thames Path 100 and, more recently, the 2022 Spine Race, where she completed the 268 mile distance in 104 hours. She's also one of the few lucky (or perhaps not) Brits to have been invited to run the Badwater 135 in Death Valley. We talk about her experiences in that race, and others, plus her planning for the upcoming Arc of Attrition 100 which she is racing in this year.

Debbie Martin-Consani is a British ultra runner. She has represented Scotland and GB in 100km and 24 hour disciplines, and finished top female in the Lakeland 100, Thames Path 100 and, more recently, the 2022 Spine Race, where she completed the 268 mile distance in 104 hours. She's also one of the few lucky (or perhaps not) Brits to have been invited to run the Badwater 135 in Death Valley. We talk about her experiences in that race, and others, plus her planning for the upcoming Arc of Attrition 100 which she is racing in this year.

#48 Debbie Martin-Consani

Holly Stables is an former international road marathon runner who has competed in the Commonwealth Games and bagged a bronze medal for GB at the European Championships. She’s clocked multiple 2:37 marathons as well as rapid PB's on 10k and HM. . She’s now focussing on trail running and ultra distance and has done rather well at that too, with a clutch of gender and overall wins at races from the Hurtwood 50k to Cotswold Way 100 mile and Wye Valley Trail Marathon. We talk about Holly’s training regime, the transition from road to trail, her experiences racing, and her build up and planning for the Arc of Attrition 100 mile race this coming weekend.

Holly Stables is an former international road marathon runner who has competed in the Commonwealth Games and bagged a bronze medal for GB at the European Championships. She’s clocked multiple 2:37 marathons as well as rapid PB's on 10k and HM. . She’s now focussing on trail running and ultra distance and has done rather well at that too, with a clutch of gender and overall wins at races from the Hurtwood 50k to Cotswold Way 100 mile and Wye Valley Trail Marathon. We talk about Holly’s training regime, the transition from road to trail, her experiences racing, and her build up and planning for the Arc of Attrition 100 mile race this coming weekend.

#47 Holly Stables

Tris raced in the Endurance Life North Cornwall 50km Ultramarathon on Saturday 14th January. In this race special episode which is, as usual, split in to two parts, Tris discusses his planning for the event and we find out how he got on.

#46 North Cornwall Ultra

Mark Darbyshire is a Brummie ultra runner and the course record holder of the Lakeland 100, Arc of Attrition 100 and North Downs Way 100 to name a few, as well as 13th place in last year’s UTMB. He is, not to put too fine a point on it, one of the best British 100 milers of recent times. We talk about Mark’s training regime, his experience racing over the past few years, we take a deep dive in to the AoA 2021 (where Tris and Mark battled for the top spots on the podium), we talk UTMB and Mark’s aspirations for the Arc 50 in two weeks time

#45 Mark Darbyshire

On this episode Jay and Tris sit down and chat with Sam Grady and Rachel Stephenson, two of their respective crew members and also Jay's wife and Tris' mother. We talk all things crewing from selecting crew to race planning, kit, tips for crew and crew etiquette, with examples of success and failure along the way.

On this episode Jay and Tris sit down and chat with Sam Grady and Rachel Stephenson, two of their respective crew members and also Jay's wife and Tris' mother. We talk all things crewing from selecting crew to race planning, kit, tips for crew and crew etiquette, with examples of success and failure along the way.

#44 The Crew Episode

Toby Lowe

Toby Lowe is a Cornwall based trail runner, photographer, and co-founder of Perran Trail Runners running club. In a past life he was part of the team responsible for maintaining Cornwall's footpaths, bridleways and coast path... all 2,000 miles of them. We discuss the the coast path and how it is paid for and maintained, Toby's running and climbing background, the founding of Perran Trail Runners, their upcoming event 'St Piran's Revenge', and hear Toby's thoughts on race entry fees and medals... and our thoughts. And there's probably some other stuff. https://www.facebook.com/groups/perrantrailrunners

Toby Lowe is a Cornwall based trail runner, photographer, and co-founder of Perran Trail Runners running club. In a past life he was part of the team responsible for maintaining Cornwall's footpaths, bridleways and coast path... all 2,000 miles of them. We discuss the the coast path and how it is paid for and maintained, Toby's running and climbing background, the founding of Perran Trail Runners, their upcoming event 'St Piran's Revenge', and hear Toby's thoughts on race entry fees and medals... and our thoughts. And there's probably some other stuff. <a href="https://www.facebook.com/groups/perrantrailrunners" rel="nofollow" target="_blank">https://www.facebook.com/groups/perrantrailrunners</a>

#43 Toby Lowe

Another race special, and this time it's Jay's turn to don running shoes. He is returning to the island of La Palma to run up an active volcano, run along the top of it a bit, then run down the other side. Sounds simple enough, right? Let's find out how he did...

Another race special, and this time it's Jay's turn to don running shoes. He is returning to the island of La Palma to run up an active volcano, run along the top of it a bit, then run down the other side. Sounds simple enough, right? Let's find out how he did...

#42 Transvulcania by UTMB

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