The Real Science of Sport Podcast Ultra Endurance: The Science behind Conquering the 400km Cocodona Trail Run
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May 28, 2025 
Ryan Sandes, a trail running legend from South Africa, shares his insight after finishing second in the grueling Cocodona 250-mile challenge. Alongside Sean Robson, they delve into the intense physical and mental demands of ultra-endurance racing. Topics include the significance of gut health and nutrition for performance, the necessity of mental resilience, and the vital role of crew support. They reflect on the camaraderie within the ultrarunning community and the evolution of such extreme races, highlighting personal experiences and preparation strategies.
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Post-Race Fatigue Experience
- Ryan Sandes felt physically and mentally fatigued two weeks after the Cocodona 250 race.
- His legs were extremely tired and mentally he had no urge to run again yet.
Shift to Longer Ultra Challenges
- Ryan Sandes realized racing 100 miles was no longer his peak challenge with 200-miler events emerging.
- He found renewed motivation in tackling the ultra-endurance Cocodona 250 race.
Power Nap Strategy
- Adopt a personalized sleep strategy with short 10-15 minute power naps during ultra-endurance races.
- These naps reset the system and improve running speed despite their short duration.