Trail and Error UK

03/01/2024

Episode 67

Victoria Cousins is an ultra runner who has had a dramatic rise to running supremacy over the past couple of years, going from knee surgery to completing Centurion’s Grand Slam of 100 milers in 2023 and running three marathons in three weeks in three countries!

Spurred on in part by her husband and previous podcast guest Stephen Cousins, we think she’s one to watch, however as you’ll see Victoria is extremely humble about her achievements.

A lot of races get shout outs here - we discuss the GU36 race in Guernsey, The Brecon Beacons Ultra, Suffolk Backyard, SDW50, Thames Path 100, South Downs Way 100, North Downs Way 100 and the Autumn 100… and much more.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

11/12/2023

Episode 66

On this special episode which was held at the pop-up Ponnek Running Store in Falmouth on 28th October (yeah, took a while to get this out!) Tris records the first every live episode of Trail & Error with Jay Medway from Left Handed Giant Running Club in Bristol.

On the episode we talk about the Arc of Attrition, Jay’s philosophy on running clubs and the details of how LHG running club operates with its typical number of 150 runners per week.

We talk injury, and recovery, adventuring over racing, crewing a 200 mile race around a town square, and how running clubs can support communities.

Plus much more!

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It’s all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

26/10/2023

Episode 65

Allie Bailey is an ultra runner, and endurance and mindset coach. She has run across Lake Khovsgol in Mongolia, crossed the Namibia Desert, run the full length of the Panama Canal, run the length of the UK and was the winner of the Wild Horse 200 mile race in the Brecon Beacons. On top of that she has run over 200 marathons. So it’s all the more incredible to hear that much of this was achieved under the cloud of an alcohol addiction.

In this episode Allie talks to us about her road to recovery, what running can (and cannot) do for mental health, what constitutes a ‘good runner’, speed walking, and much sillier stuff besides.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

07/10/2023

Elsey is a doctor, North Face sponsored trail ultra runner, 2:33 marathoner, and a returning guest on the T&E podcast. On the episode we talk about her recent win at Nice Côte d'Azur by UTMB, her winter Bob Graham round record, and reaching her limits with heat stroke at the Calamorro Skyrace. We touch on some of Elsey’s training strategies, including her 40% incline treadmill and depriving herself of oxygen in bed and while on the treadmill with an altitude mask. All that and more.

PS. The audio quality is fairly poor on this one. We’ll try to make sure it doesn’t happen again.

07/10/2023

Elsey is a doctor, North Face sponsored trail ultra runner, 2:33 marathoner, and a returning guest on the T&E podcast. On the episode we talk about her recent win at Nice Côte d'Azur by UTMB, her winter Bob Graham round record, and reaching her limits with heat stroke at the Calamorro Skyrace. We touch on some of Elsey’s training strategies, including her 40% incline treadmill and depriving herself of oxygen in bed and while on the treadmill with an altitude mask. All that and more.

PS. The audio quality is fairly poor on this one. We’ll try to make sure it doesn’t happen again.

12/09/2023

Episode #63

Our biggest ever race deserves our biggest ever episode. This might be one for your long run folks!!

Join Jay and Tris as they delve into the belly of the beast that is the Montane Dragon's Back, a six day ultramarathon through Wales. Featuring content captured throughout the course of the week, a day by day synopsis of the event, as well as our own experiences on course, this is the Dragon's Back recap that you are looking for.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

02/09/2023

Jay's kit video for the Dragon's Back Race is now live:

https://youtu.be/iql9Wr3C9LI

27/08/2023

Episode 62

With most of the training done and a two week taper left, Jay & Tris discuss their preparations for Dragon’s Back 2023 - a 380km, six day, stage race, through the length of Wales with 18,000m of elevation gain and loss. On the episode we discuss the highs and lows of training, our training plans, nutrition, kit, hopes, and fears.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

31/07/2023

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 sh*t” out of his training.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

14/07/2023

Episode #60

Andy Blow is the founder of Precision Fuel & 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&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&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/

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review.

Tris and Jay

17/06/2023

Episode #59

James Forbes - Founder of Trench Foot Cream

James is a mountain leader, rock climber, kayaker and endurance 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/

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

26/05/2023

Episode #58

Matt Whyman

Matt 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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

You can find more from Matt at:
www.mattwhyman.com

'Failure is an Option' is published by Vertebrate and available in paperback, ebook and audiobook.

18/05/2023

Jay took this footage during the Canyons By UTMB 100k in Ca. Back in April 2023 and totally forgot. Visit our YouTube Channel to see the whole video. https://youtu.be/I0FiCehCK4w

His experiences as recounted in episode 57 were much more positive about his race that day than this footage shows. Protection of the mind?? Rose tinted glasses?

We recorded the race special a full 2 weeks after the race when we normally record the day after. Even with race notes a lot of the struggles that day had slipped from his recollections.

Is this what allows us to go back and tackle similar or more challenging events??

Interested to hear your thoughts!

https://youtu.be/I0FiCehCK4w

Jay took this footage during the Canyons By UTMB 100k in Ca. Back in April 2023 and totally forgot. His experiences as recounted in episode 57 were much more...

15/05/2023

Episode #57

Race Special

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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

27/04/2023

Episode #56

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!

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

18/04/2023

Episode #55

Shane Benzie

Shane 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.

He’s 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, treadmills for running assessment, and Dan Lawson.

Shane can be found at: https://runningreborn.com

You can listen to the podcast here: https://podcasts.apple.com/gb/podcast/the-trail-error-podcast/id1566867729?i=1000609453788

or via your favourite podcast providers

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

04/04/2023

Episode # 54

David Miller

David is a sports photographer and ultra runner from Weymouth, Dorset.

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.

In this episode 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.

Thanks again for listening! If you have a moment please like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

03/03/2023

Episode #53

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&E endurance record and sadly saw Jay 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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

23/02/2023

Episode #52

Jay & Tris discuss their upcoming races and current training, and reveal the big race they are both competing 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 have question you'd like to ask Jay & Tris for our next Q&A episode 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

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

16/02/2023

Episode #51

Gavin Dale

In the last of our AoA 2023 episodes, we speak to Gavin Dale, this year’s male winner of the Mudcrew Arc 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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

11/02/2023

Episode #50

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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

04/02/2023

Episode #49

Ellis Bland

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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

01/02/2023

Tris the Centurion!

We’re stoked to announce that Tris is now a member of The Centurion Ultra Team!

He’s worked hard to establish himself over the past 4 years and this is well deserved recognition of the results he’s had.

Onwards and upwards Tris, except for the next race which is flat, 🤷‍♂️ but you get the idea!

Well done mate,

Jay

25/01/2023

Episode #48

Debbie Martin-Consani

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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

Listen to the podcast here: https://open.spotify.com/episode/2Amy1C0bSII4UteeyqN4f3?si=-QKVvt7BR8iVNgmltavalA

23/01/2023

Episode 47

Holly Stables is a 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.

Join us for another episode of Trail and Error.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a few seconds more, perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

20/01/2023

Episode 46

Race Special

Tris raced in the 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.

Join us for another episode of Trail and Error.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a few seconds more, perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay

14/01/2023

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.

Thanks again to all of you for listening. If you have a moment please, like, subscribe and if you have a moment free perhaps write a short review. It's all a great help to us in growing the audience and is very much appreciated!

Tris and Jay