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Updated 02 February 2015

VIDEO: Pacing advice for the Two Oceans races

Dr Ross Tucker gives some invaluable advice on the routes for this year's Old Mutual Two Oceans Marathon and Half Marathon, showing you where to pace yourself and where to push it.

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FitnessDoc, Dr Ross Tucker has some advice on nutrition and how to run the Old Mutual Two Oceans races.

Video footage of the route

Southern Cross hill: In this video Ross takes a slow drive up the dreaded Southern Cross Drive hill, the part which most runners, especially novices, dread the most. He gives some invaluable advice on how to pace yourself and where to start pushing it.

Chapman's Peak : In this video Ross takes a two-part look at one of the most beautiful parts of the Ultra Marathon on Chapman's Peak Drive. As this part of the race starts after the 29km mark, ultra runners should take note of some of his key pointers on how to cope with this steep climb. In the second video focusing on Chapman's Peak Ross takes a drive down from the peak to Hout Bay and focuses on how you should actually slow down on the descent and save your legs.

Constantia Nek: In this episode Ross takes a look at the hardest part of the ultra marathon at the 42km mark  -the Constantia Nek climb. With a gradient of sometimes 9 - 10% it's not for the faint hearted and his advice could help push you through it to the end.

Kitstenbosch bends: In this final episode Ross takes a drive down the final 8km of both the half marathon and the ultra marathon from Southern Cross Drive to Cecelia Forrest. Following the nine bends in the road he points out where the water points will be, how to pace yourself on this undulating road and how to finish the race strong.

(Health24, April 2011)

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