It is a big week for ultra runners in South Africa. The Old Mutual Two Oceans happens on Saturday in Cape Town and for those of you in Johannesburg the Randburg Harriers Easter 100 provides some great training for Comrades this weekend. We chat about both of those events in this weeks show. We also chat to Comrades winner Nick Bester about cross training and he gives some great advice on how to get running as a novice. Lindsey Parry from the HPC at the University of Pretoria chats about hydration. The question is what should you be drinking, how much of it should you be drinking and how often should you be drinking it on a long run? Lindsey answers all those questions and more on this week’s episode.