Asia’s first trail running magazine
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July / August 2015
Singaporean Trail Runners With a Head For Heights
14 NEW Gear to Choose From
Discover the Best Climbers and Downhill Runners of the UTMB INTERVIEW WITH CHINESE METEORITES -
Yan Long Fei & Dong Li HONG KONG HKD 48
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ASIA THE GREAT
OUTDOORS Celebrate life in the great outdoors with Outdoor Channel and our fresh and exclusive first-run selection of fishing, off-road, adventure, extreme, motor and water sports. This year, we feature #WhatsYourStory - a collection of life-changing experiences, impossible challenges, survival against all odds, endurance of incredible pain and amazing sacrifices. So What’s Your Story? Share your stories with us on www.facebook.com/OutdoorChannelAsia
July / August 2015
asiatrAilmag.com COVER
54 Dong Li, China’s shining star of the trails. Photo: Alexis Berg
06 Photo: Adventure Types - Chris Ord
60
74
84 Photo: The North Pole Marathon
05 Editor’s Note 06 Race News The North Face 100 - Australia Marathon Des Sables - Morocco Tecnica MaXi-Race - France Ueda Vertical Race - Japan HK Run for Nepal - Hong Kong The North Face 100 - Taiwan Tambora 200 - Indonesia Shangri-La Marathon & Ultra Race - China XTERRA Langkawi - Malaysia Ningbo Mountain Marathon - China 7 Star Mountain Ultra Trail Challenge - Taiwan Korea 50K - South Korea Energizer Singapore Night Trail - Singapore RaidLight Stairmaster Series Lantau Island & Hong Kong Dark 50 Mountain Marathon Hong Kong Run Light Paddle - Hong Kong Bonaqua Action Sprint Series, Discovery Bay - Hong Kong
38 TRIVIA
84 body mechanics
UTMB Knickknacks
FEATURES on cover 54 Runner profile
Interview With Chinese Meteorites Yan Long Fei with Dong Li
60 Training
Run Ultras Faster
68 RACE Flatlanders
Not-So-Simple Ankle Sprains
86 geek runner
Energy Gels and Their Claims — Do They Really Work?
90 NUTRITION
Mineral Deficiency — A Common Side Effect of Endurance Running
92 Race Directory 94 marketplace
REGULARS 74 Gear
14 New Gear to Choose From
80 FIRST STEPS
Easy Core-Strengthening Exercises
82 ASK THE COACH
How Do I Train for a Hilly Race Living Somewhere Flat like Singapore?
Digital Edition
To read Asia Trail online, visit www.asiatrailmag.com
3
UPGRADE YOURSELF
Editor’s Note
Editor: Clement Dumont
EDITORIAL ASSISTANT: Claudia Sing COPY EDITOR: Dominik Sklarzyk
RACE NEWS EDITOR: John Ellis CONTRIBUTORS: Andy DuBois Charlie Epperson Clint Cherepa Doug Tahirali I Nyoman Suka Ada Jeri Chua John Ellis Joshua Steimle Katia Kucher Koichi Iwasa Rachel Jacqueline Terry Majamäki
PHOTOGRAPHER: Alexis Berg
Illustration Artist: Kirk Wescom Graphic Designer: Miho Yawata
Publisher: Asia Sport Connection Limited 39, Tung Wan Tau, Mui Wo, Lantau Island, Hong Kong
For advertising, please contact: Sabrina Dumont +852 5193 8707 sabrina@asiasportconnection.com GENERAL inquiries: info@asiasportconnection.com SUBSCRIPTION: visit www.asiatrailmag.com Issue #11 Bimonthly ISSN 2409-5036
© 2015 Asia Trail. All rights reserved. The publisher makes every effort to ensure that the magazine’s contents are correct. However, we accept no responsibility for any error or omissions. All material published in Asia Trail is protected by copyright and unauthorized reproduction in part or full is prohibited.
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Only a few weeks after the devastating earthquake, Nepalese Purna Tamang decided to represent his country at the Ultra-Trail World Tour and take part in The North Face 100 Australia. Photo: Alexis Berg
Heat Improves Your Performance
R
unning in the heat is slow and anything but fun. However, as researchers from the University of Oregon have demonstrated, training in the heat (i.e., 38°C and 30% humidity) may actually be an opportunity for you to improve your running performance — good news for those training in South Asia for ultra monsters like the Ultra-Trail du Mont-Blanc. Curious about how athletes prepare for these monumental events, we asked some of the best trail runners getting ready for the UTMB about their ultra tips (p. 40). On the note of training, not all of us have available access to mountainous terrains — rest assured, our coach Andy DuBois devised a unique training program for tackling this dilemma (p. 82). Following The North Face 100 Australia last May, social networks across Europe were questioning the sudden podium appearances of Chinese athletes. Indeed, Dong Li dominated the women’s field, while Yun Yan Qiao and Yan Long Fei finished third and fourth, respectively. The Chinese are fast picking up trail running, and in this issue our journalist Rachel Jacqueline interviewed some of these new trail meteorites (p. 54).
This April, the devastating earthquakes in the Annapurna region may have taken several thousand lives, but did not in the least hinder the contagious smiles of the brave and resilient Nepalese. The solidarity among the running community in Hong Kong was deeply touching, with over 1,000 runners spontaneously joining the HK Run for Nepal (p. 17). In aim of further assisting relief efforts, Asia Trail designed a special Nepal-edition headwear, which can be yours for any donation amount at our online store — visit www.asiatrailmag.com.
Editor: Clement Dumont
5
Race News
Chinese Runners Shine
in Australia
The North Face 100 – Australia www.thenorthface100.com.au
C
hinese Dong Li continued her strong performance at the Ultra-Trail World Tour and took home the women’s title at The North Face 100 Australia, adding to her growing collection of UTWT silverware. Compatriot Yun Yan Qiao finished with a 3rd on the men’s podium, followed by Vibram Hong Kong 100 Ultra Trail’s reigning champion Yan Long Fei, who came in 7min later. A special mention goes to Nepalese Purna Tamang, who although very recently lost two family homes in Nepal’s devastating earthquake, finished strongly in 20th place.
Results
Ultra-Trail World Tour - Stage 5 Men
Women
Dylan Bowman (USA)
08:50:13
Dong Li (China)
11:05:22
Yun Yan Qiao (China)
09:01:29
Shona Stephenson (Australia)
11:47:02
Scott Hawker (New Zealand) Yan Long Fei (China)
François D'Haene (France)
08:56:19 09:08:50 09:11:51
A late-stage surge in the race propelled Yun Yan Qiao onto the podium. Photo: Alexis Berg
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| ASIA TRAIL • JULY / AUGUST 2015
Amy Sproston (USA)
Melissa Robertson (Australia) Jennifer Boocock (Australia)
11:27:50 11:50:58 11:59:10
Race News
7
Race News
Moroccans Sweep the Podium in Their Home Ground
Marathon Des Sables – Morocco www.marathondessables.com
“M
DS is definitely cool! Views are gorgeous with excellent atmosphere. Not only the weather, the weight of our backpacks is the real challenge! However, this self-sufficient nature made the race lots of fun. It merges race with daily life, which is a new experience to me,” said Samantha Chan, a Marathon Des Sables finisher from Hong Kong.
Samantha Chan looking strong as she pushes through the sand dunes of the Sahara. Photo: Alexis Berg
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Race News
French Team Crowned
at the IAU Trail World Championships Tecnica MaXi-Race - France www.maxi-race.org
By Clement Dumont
Challengers of the IAU Trail World Championships get to take up the tough, but breathtakingly scenic, course of 85km (5,300m D+), which includes circumnavigating the famous Lake Annecy. Photo: T. Nalet
To be eligible for the IAU Trail World Championships, each athlete has to be entered by their national federation, and each federation can select up to nine athletes per gender, six of whom can take part in the team competition. Photo: T. Nalet
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Race News
F
rance has one of the largest trail-running communities with a race calendar of close to 2,000 trail events a year, and among them are some of the most popular races in the world. It was, therefore, not surprising to see close to 7,000 runners gathered on the shores of Lake Annecy, France, to participate in these two events: the 2015 IAU Trail World Championships and the annual Tecnica MaXi-Race.
Both races were hosted by Tecnica MaXi-Race, however, only athletes entered by their national federation were able to participate in the IAU Trail World Championships, while the annual Tecnica event was open to all runners. The contenders of the IAU race — which included close to 300 representatives from 37 nations — had to combat 85km of scenic route (5,300m D+) by circling the vibrantly colourful lake Annecy, tackling long uphills with breathtaking viewpoints on a hilly and mostly soft terrain. In the annual Tecnica race, participants had the option of choosing the same 85km course as the IAU event, or shorter distances comprising 15km, 43km, or a 4km vertical race. The IAU championships started at 3:30 in the morning, while the Tecnica race launched a few hours later. It was an incredibly fast pace on the first runnable uphill for the national representatives. At the top of Mount Semnoz (1,644m), 20km into the race, only a few seconds were separating American Tim Tollefson, Spanish Manuel Merilla and Luis Alberto Hernando, and French Xavier Thévenard. The storm from the previous night left certain portions of the trail muddy, but this did not slow down the eight lead runners who were within 2min of each other after 45km, and were all well ahead of the course record.
At Le Villard Dessus (65km), Hernando took the lead, closely followed by four runners, all within 4min of each other. French Sylvain Court finally overtook Hernando
on the last climb to then savour his 4min lead until the last kilometre: “I struggled at kilometre 50, and I was far from imagining being able to maintain the same pace. But that’s trail running, between the high points and low points one must know how to manage these moments. To be able to hang on and to close the lead with Luis Alberto, I couldn’t believe it... he’s such a runner!” As for Hernando, he never let go: “The pace at the beginning of the race was too quick and the Spanish team already had a lot of kilometres in their legs from recent races. But right until the end I thought that I could catch up with Court, right until the last metre.” The French team completed the podium with Patrick Bringer. In the women’s race, from the start, the lead trio was all French, with Caroline Chaverot in the lead, Nathalie Mauclair on her heels, followed by Anne-Lise Rousset. Waiting in ambush was Spanish runner Maite Mayora, 2015 Spanish champion, who rose to third place at Pas de l’Aulps (54km). The ranking didn’t change from this point onwards to the finish, where 2014 IAU champion Nathalie Mauclair finished just 2min ahead of her compatriot Caroline Chaverot.
With the top 10 runners represented by six nations (France, Spain, USA, UK, Iceland, and Norway), the fifth edition of the IAU Trail World Championships affirms the incredible interest that many countries now have for the discipline of trail running. Despite the participation of several Asian countries, we noted, however, the absence of some of the world’s top Asian runners — and we sincerely hope that the Asian running federations will pick up in their interest in trail running and next time send over their best runners. Asian contenders are waiting to represent their nations at the next championships.
Results
2015 IAU Trail World Championships Men
Women
Sylvain Court (France)
8:15:38
Nathalie Mauclair (France)
9:30:59
Patrick Bringer (France)
8:21:43
Maite Mayora (Spain)
9:39:36
Luis Alberto Hernando (Spain)
8:19:06
Caroline Chaverot (France)
9:33:21
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Race News
Japan Skyrunning Championships Event Kicks Off with
Ueda Vertical Race Ueda Vertical Race – Japan www.skyrunning.jimdo.com
By Koichi Iwasa, DogsorCaravan.com
O
n a sunny Sunday of May 3, 2015, at Mount Taro in Ueda, runners, along with the local community, celebrated the Ueda Vertical Race, the first vertical kilometre event in Japan qualified by the skyrunning standards.
All around the world, skyrunning is attracting an increasing amount of attention as more runners venture to the tops of mountain ranges: from the peaks of the Japanese Alps with their high altitudes and technical trails, to local mountains found within their own backyards. With the preliminary, though very successful, Skyrunner Japan Series last year, the Japan Skyrunning Association is designating five races as part of the series event and three for the Japan Championships in 2015. The Ueda Vertical Race, which is one of the Japan Championship contests, is the kick-off event of the 2015 skyrunning season.
Challenging trails with long and steep — sometimes extremely steep — technical sections greet the runners. Photo: Sho Fujimaki
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Race News
The race starts at the Ohoshi Shrine, being accompanied by a traditional Japanese drum performance. Photo: Sho Fujimaki
Mount Taro (1,164m), located north of downtown Ueda, is famously known as the base of Yukimura Sanada, a medieval samurai commander, as well as for its sericultural industry in modern times. The race starts at the Ohoshi Shrine, being accompanied by a traditional Japanese drum performance, and the course amounts to 5km, with 1,000m D+ and 300m D- in the middle. Including elite skyrunners with experience in various mountain races, along with Nordic skiers representing Japan in the world championship games, 200 runners enjoyed challenging trails with long and steep — sometimes extremely steep — technical sections.
Toru Miyahara was the winner of the inaugural Skyrunning Japan Vertical Championship, winning the men’s category in 44min 14s, with a 3min lead ahead of Ryoji Watanabe in 2nd. Miyahara serves in the self-defence forces and is one of the leading elites at international skyrunning races, with a fifth place finish at the Chamonix VK (Skyrunning World Championships) and third place at the Lone Peak VK in the USA last year. He also holds a course record for the Fuji Mountain Race. Watanabe, who also has a successful track record, has won several local races in the western Tokyo mountains and was eighth at the FMR last year. Finally, coming in 3rd place, was Junichi Kato.
In the women’s race, Yuki Kobayashi was the finishing champion in 58min 32s. Kobayashi is an elite Nordic skier, and represented Japan at the Skyrunning World Championships back in February. This was the first running race within the last four years for her. Shiho Iwadate — who came fifth at the MSIG Sai Kung 50 (Skyrunning Asian Championship) last February — was the runner-up in a time of 1h 6min 6s. Kishiko Suto, a 58-year-old veteran, who came sixth at the 2014 Skyrunning Japan Series, finished 3rd here.
Champions Miyahara and Kobayashi will represent Japan at the Skyrunning World Championships in 2016. In addition to this race, the Taroyama Mountain Race also recently took place, with 180 runners participating, ranging from 6-year-old kids to 79-yearold veterans, running up 3.3km to the summit. It was a great day for both skyrunning enthusiasts and local people to share the unique experience of Mount Taro.
The Japan Championships will continue with the Sky category Sugadaira Skyline Trailrun 40km taking place on June 14. And, notably, on May 23 the Skyrunner Japan Series will kick off with the Kyogatake Vertical Limit 20km.
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Race News
Hong Kong Trail-Running Community
Raised HKD 600,000 for Nepal Earthquake Relief Efforts HK Run for Nepal – Hong Kong www.hkrunfornepal.com
By John Ellis, www.gonerunning.hk
Over 1,000 runners join the race at Shing Mun Reservoir. Photo: Yau Gor
T
he 7.8-magnitude earthquake in Nepal on the Saturday of April 25 was a terrible tragedy, killing more than 8,500 people and leaving an estimated 2.5 million others homeless. Given a large Nepalese expat community living in Hong Kong and numerous international race trips throughout Asia by elite Nepalese runners, like Samir Tamang and Mira Rai, many readers will know people affected by the catastrophe.
What transpired over the next three weeks was an incredible testament to the generosity of the Hong Kong trail-running community. Local race organisers Xtraventure Training and Events along with Hong Kong Multisports Association banded together to put on a charity race on Sunday, May 17, in order to raise funds for the ongoing recovery efforts. Race director Felix Shum of XTE recalls: “I was climbing a 6,350m mountain of Tibet when the earthquake happened. The total amount raised from the race is more than we expected, but that shows the kindness of the Hong Kong people towards the tragedy.”
With the help of volunteers like Wong Wai Kin, Frances Chan, Romain Riche, and many others, HK Run for Nepal would ultimately attract over 1,000 runners to raise a jaw-dropping HKD 600,000 for seven charities. The loop course started at Shing Mun Reservoir, following a rolling uphill contour road until the split, with the runners tackling the 13km (900m D+) distance taking a single forest track to Lead Mine Pass and then
reversing MacLehose Trail back to the start, rejoining the 8km (500m D+) course for the climb back over Needle Hill. Despite the shorter distances, warm muggy weather along with the hill finish would make this a tough blast.
In the 13km race, 2XU’s Ying Ying Tsang was leading until missing the split, opening the door for Salomon’s Thomas Lam, who claimed victory in 1h 21min 37s. Law Chor Kin in 1h 24min 30s and Tang Sun Ka in 1h 24min 49s rounded out the men’s podium. Escapade’s Nora Senn took the women’s title in 1h 39min 12s, followed in by Ann Cheng-Echevarria in 1h 41min 33s, with Nicole Leung in 1h 47min 11s just pipping Chris Kwan for 3rd place.
Wong Ho Chung from Champion Systems led from the front in the 8km race, cruising into the win in 42min 11s. Michael Cheung nabbed 2nd in 48min 40s, narrowly beating Lai Pak To in 48min 59s. In the women’s race, Cheung Chor King led from start to finish to win in 1h 3min 8s, while Kennis Chung in 1h 5min 25s and Tam Kam Yee in 1h 5min 57s rounded out the podium. Asked about his win, Wong explained he almost didn’t run: “I was quite busy this month but knew Run for Nepal was a charity race so I requested leave to join this race. I like the 8km course. It is simple, only big up and technical down.” Check out YouTube Asia Trail for the event video.
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Race News
Taiwanese
Liu Zhi Yun
Retains Men’s 100km Title The North Face 100 – Taiwan www.thenorthface100.com.tw
W
inner Liu Zhi Yun improved his 2014 timing by almost an hour, winning The North Face 100 Taiwan in 9h 13min. Japanese elite Tsuyoshi Kaburaki took the 2nd place in 10h 1min.
Liu modestly attributed his win to various factors, such as him being used to the sultry weather in Taiwan, saying that he entered the race with a ‘normal mindset’ as he was not able to train much due to a last-minute decision to sign up. Moreover, the adjustment to the race course this year allowed him to sprint in the last section of the race, resulting in a performance much better than last year’s.
Results Men - 100km
Men - 50km
刘治昀 Liu Zhi Yun (Taiwan)
9:13:56
江晏庆 Jiang Yan Qing (Taiwan)
4:15:49
江耀民 Jiang Yao Min (Taiwan)
10:45:03
周青 Zhou Qing (Taiwan)
4:40:39
Tsuyoshi Kaburaki (Japan)
10:01:44
Women - 100km 11:05:27
卢明珠 Lu Ming Zhu (Taiwan)
12:17:39
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| ASIA TRAIL • JULY / AUGUST 2015
4:39:47
Women - 50km
石砚秀 Shi Yan Xiu (China)
周玲君 Zhou Ling Jun (Taiwan)
张荫富 Zhang Yin Fu (Taiwan)
11:34:35
Ruth Charlotte Croft (New Zealand)
4:23:36
连佩泠 Lian Pei Ling (Taiwan)
6:23:36
王姿云 Wang Zi Yun (Taiwan)
6:12:03
Liu and Kaburaki (left and right) battling in The North Face 100 Taiwan. Photo: The North Face Taiwan
Race News
Commemorating the Largest
Volcanic Eruption in History
Tambora 200 – Indonesia www.tambora200.com
By I Nyoman Suka Ada From left clockwise: Caldera of Mount Tambora, formed during the 1815 erruption; Scenes from Tambora 200. Photos: Budiman Setiono
M
ount Tambora in Sumbawa, Indonesia, the year 1815: The world witnessed the largest volcanic eruption in history of mankind. The following year became a ‘Year Without a Summer,’ when the dust from the exploded Mount Tambora shrouded the globe, effectively blocking incoming sunlight — resulting in widespread crop failures across Europe and North America. Today, 200 years later, Tambora 200 commemorates the historic event with the people of Tambora and Sumbawa. The Tambora 200 Trail Race (24km and 42km distances) is part of the 2015 Tambora Challenge jointly organized by Fonesport and Kompas, which also includes Trans Sumbawa 200 Miles (320km road ultra marathon) and Kompas Bike (408km bike race). The 42km route brings runners from sea level to the top of Mount Tambora at 2,450m, with the wide caldera in view, along with the gorgeous sight of what was once a 4,300m-tall peak — among the highest in Indonesia. The 24km category still offers a substantial ascent combined with a wide and serene view of the savanna.
A total of 115 runners (47 taking part in the 24km event, and 68 in the 42km) registered for the race. Most notable entrants were reigning Mount Rinjani Ultra 52km champion Zachary Thomas, 2013 Bromo Tengger Semeru 100 Ultra champion Joanico Coli Chepeda, and, frequent podium finisher in Indonesian trail races, Oktavianus Quaasalmy.
As with many trail races in Indonesia, this race was the first time that locals around Tambora saw that people can run up and down the mountain within hours. Hendra Wijaya, race initiator and founder of Fonesport,
noted: “Trail running is not much known except to a niche group of runners, and especially in this remote place of Tambora. I had to find and open up new routes when I did the recon. But the view is gorgeous.” Race director Aki Niaki added: “Tambora 200 marks the ever-growing trend of trail running in Indonesia. Java Island has seen quite a few races popping up in the past two years. Mount Tambora offers completely new exotic trails to explore outside Java.”
Aside from the 2,400m ascent and descent, runners also faced weather challenges at this time of the year. “We were climbing under hot weather, especially for the early part. Good thing organisers anticipated this by stocking up the hydration points well,” recalled Budiman Setiono, a participant of the 42km category. Thomas unsurprisingly won the men’s 42km category, in 4h 20min 9s, with just over a 26min gap on the 2nd place finisher Yan Bahtiar, a local athlete. In 3rd place came Chepeda, after battling it out with Quaasalmy before the latter unfortunately fell and pulled out of the race. The women’s 42km event was won by Mila Marlina in 7h 57min 33s, ahead of Nurhasanah Hasan and Nur Ainulhakimah Awang Mahmud, who secured 2nd and 3rd respectively. Local athletes dominated the men’s 24km race, with five runners finishing within minutes of each other, gapping the next runners by more than 30min. Musliadin won in 1h 44min 17s, followed closely by Imam Mahdi and Slamet. Devi Devi and Cynthia Caroline Sibuea were the only two women who finished the 24km contest under the cut-off time, placing 1st and 2nd respectively.
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Race News
Discover the
Lost Horizon
Shangri-La Marathon & Ultra Race – China www.shangri-la-marathon.com By Terry Majamäki
W
hen you hear the name Shangri-La, it conjures up visions of the Lost Horizon, a mysterious hidden utopia in the Himalayan Mountains, where people live in harmony and surrounded by grand beauty. On the weekend of April 25, the Shangri-La Marathon brought runners into just that kind of idyllic place; running a truly one-of-a-kind adventure race, in search of discovering the earthly paradise of the Lost Horizon.
You could feel the anticipation and excitement buzzing among the runners.
The adrenaline was pumping from the start, featuring a diverse group of runners from over 20 countries participating in the 50km and 100km ultra, as well as the 21km and 42km marathon distances. Runners were in awe of the grand scale of the mountain as they mentally prepared for the challenging 1,000m climb within the first 5km, reaching the mountain peak before descending into the picturesque and breathtaking Yubeng valley.
The 50km and 100km course took runners to the foot of Meili Snow Mountain, running up to a glacier
Results Overall Winners 100km
王晓林 Wang Xiao Lin (China)
12:17:34
42km
Jeffrey Fong (New Zealand)
7:27:31
50km 21km
Tyler Harlan (USA)
辜桃君 Gu Tao Jun (China)
Runner in search of the earthly paradise of the Lost Horizon. Photo: Adventure Types - Chris Ord
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7:01:49 3:51:10
Race News
and sacred waterfall. The tradition is to go around clockwise three times as the falling water blesses you, bringing good health, fortune, and longevity. Runners were also required to tear a page out of the “Lost Horizon” book — written in 1933 by British novelist James Hilton — and bring it back to the finish line as proof of completing the course. Several 42km, and even 21km, runners upgraded their distance to the 50km so they could fully experience the incredible beauty of the course and get their own page out of “Lost Horizon”!
The course offered a diverse range of terrain and microclimates: from dense mountain forests to rocky landscapes to dramatic cliffs; from the cold glacier to the high mountain desert. Coming into Yubeng, runners navigated the village pathways peppered with farm animals, local natives, and Tibetan pilgrims cheering them on. Crossing a bridge draped in prayer flags with roaring spring streams rushing below, before ascending into lower Yubeng and reaching a major checkpoint station. As runners progressed, the trails opened up with pockets of farm fields and meadows before coming across a river section where the forest became dense and the trail changed from a clear single track to being
scattered with boulders and rocks, requiring extra attention to traverse safely.
Here the trail parallels with a roaring spring river with several waterfalls, the sound and energy of the river is exhilarating, making it one of the most enjoyable sections of the course to run through. A pleasure only to be followed by one of the most dangerous parts of the course — the canyon section — which demands to be taken quite seriously. At first it does not seem like a big deal, but as the narrow winding path continues, the river begins to get further and further away. At a certain point, you look over the edge and it hits you, the river is hundreds of metres below, the canyon opens up and your adrenaline starts pumping while vertigo begins to kick in, your instinct has you stay to the inside of the path and keep moving forward.
As runners came to the finish, they were cheered for the incredible accomplishment of completing the race, an extremely challenging but exceptionally beautiful course. The pain, the tears, and the joy that runners experienced all came through. It was a life changing experience as they discovered the mystical land of the Lost Horizon.
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Race News
Switching Gears with
Shirin Gerami
— A Closer Look at Iran’s First Professional Female Triathlete XTERRA Langkawi – Malaysia www.xterramy.com
By Charlie Epperson
O
ver the years, it’s not uncommon to see some of the biggest names in triathlon visit the off-road circuit for a chance to mix things up. In 2012, Spain’s Javier Gómez, all-around triathlon wizard, made quick work of the field in the swim on his way to cruising to victory at the XTERRA World Championship held in Maui. Then there is Flora Duffy. She spent a year honing her mountain-bike skills before returning to the XTERRA circuit to win all but one race and claim her own world championship title. So when I heard another International Triathlon Union racer was joining the field at XTERRA Malaysia, I was curious. When I was told it is Shirin Gerami of Iran, I thought, who is this Shirin Gerami, and who knew Iran had professional triathletes?
I initially ran into Gerami shortly after she returned from her first pre-ride escapade on a rewarding yet very challenging bike course. Gerami holds the notoriety of being Iran’s first professional female triathlete, however, she still considers herself a novice on a mountain bike, and Langkawi, an archipelago 30km off the coast of Malaysia, was not kind on her first outing.
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Historically, women’s participation in triathlons, and more specifically in off-road triathlons, has been low. Sean Chee — XTERRA Malaysia’s managing director — wanting to change things up, reached out to Gerami. And in the end, it’s worth noting, XTERRA Malaysia was so successful in increasing the size of the women’s professional field that for the first time they outnumbered the men. In terms of demographics, Muslim women account for roughly 900 million potential participants in athletics — so it’s easy to envision how Gerami serves as an ambassador to this community. According to Dave Spence, XTERRA Malaysia’s technical director and the architect of the brutal Langkawi course: “our primary goal was to increase women’s participation and Gerami was a good match to ensure they reached a large segment of the Malaysian female population.” Born in Iran, at a young age Gerami briefly immigrated with her parents to southern California, before finally settling in England. Once in London, Gerami was absorbed into an active lifestyle that eventually led her to joining a triathlon team at university. Gerami and triathlons have become clearly inseparable, so it makes sense to find her racing at XTERRA Malaysia, arguably one of the toughest courses on the Asia-Pacific circuit: “Triathlons became a stable part of my life, as I loved the joy, the positive energy, the people and the confidence
Race News it gave me. It’s a way of life and its lessons are transferable to other dimensions of life outside of sports.”
Triathlons and athletics in general have provided Gerami a visible platform to showcase the importance of women’s participation in sports, demonstrating that such involvements lead to increasing equality across the board. An important signal came from the government of Iran when they allowed her to represent the country at the 2013 ITU World Triathlon Series in London. A post-race acknowledgement of her efforts and reference to women’s equality by Iran’s government leadership shocked many. Last month, Gerami spoke at the TEDx Kish conference in Iran. Gerami decided to share a personal moment with the attendees, sharing with them the story of a misadventure involving a hike she undertook with a small group of friends in Iran.
As Gerami describes it: “We were young, naive, excited, innocent, full of adventure, clueless… on a journey of a lifetime. We wanted to walk from Tehran to the Caspian Sea, through the Alborz Mountains.” However, this trek would come to test more than just the endurance of Gerami and her companions. This fateful encounter for the youthful adventurers led to them being bound, gagged, and ultimately abducted. Without question a tough moment in her life to share with a crowd, an incident that for a brief period of her life had her lose faith in humanity. Though like with all obstacles in her life, Gerami eventually found solace in training and racing — and it is this perseverance that ultimately led her to Langkawi. Spending a few days around Gerami allowed me to understand that plenty of potential athletes are eagerly waiting to enter our sport — and sometimes it only takes one person to open that door. TEDx is a program of local, self-organised events that bring people together to share a TED-like experience. At TEDx events, TED Talks videomakers and live speakers join to spark deep discussions and connection in a small group.
XTERRA Malaysia is an off-road triathlon that involves swimming in a lake/sea, along with running and biking on trails. It’s part of the popular annual XTERRA World Tour series, inaugurated in 1996, and consists of nearly 100 offroad triathlons. The national level of XTERRA serves as a qualifying event for its world championship event in Hawaii, USA. XTERRA Malaysia is part of the XTERRA Asian Tour Championship, a triathlon circuit including the Philippines, Saipan, Guam, and Australia. In 2015, XTERRA Malaysia was held at the island of Langkawi, on the west coast of Peninsular Malaysia. For more information on the XTERRA Asian Tour Championship in Malaysia, visit www.xterramy.com.
Running on the shores of the island of Langkawi, the ‘Jewel of Kedah,’ on the west coast of Peninsular Malaysia. Photo: Asia Trail
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Race News
Ningbo Mountain Marathon Attracts 3,500 Runners to Its Scenic Route
Ningbo Mountain Marathon - China www.nbmarathon.com By Claudia Sing
W
ith a scenic route that includes an ancient city, reservoirs, hiking trails, and lakes, Ningbo Mountain Marathon, one of the two mountain marathon races in China, attracted 3,500 participants in its second edition. The event comprises three distances of 11.8km, 21.1km, and 42.2km. Local runners, Chu Ze Hui ( 褚泽辉) and Xu Xiao Hong ( 徐小红) took the men’s and women’s titles for the full course (which covers 1,125m of positive elevation gain) in 3h 16min 19s and 4h 15min 52s, respectively.
One of the 3,500 runners on the trails of the scenic route of Ningbo Mountain Marathon. Photo: Chen Ye (陈烨)
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Race News
Racing Up Taiwan’s Highest Dormant
Volcano
7 Star Mountain Ultra Trail Challenge - Taiwan www.charmingtaiwan.com
By Claudia Sing
O
n Saturday, April 25, we witnessed the inauguration of the 7 Star Mountain Ultra Trail Challenge, a 43km race (2,200m D+) that brings participants to the top of 7 Star Mountain, the highest mountain (1,120m) in Taipei, and also the highest dormant volcano in Taiwan. The race, which is the first ultra trail run in Taipei, also includes two shorter distances of 12km and 22km. Local runner, Jiang Yan Qing ( 江晏庆), who, just the weekend before, won The North Face 100 Taiwan (50km), once again grabbed the men’s title for the 43km race in 4h 56min. Czech Petr Novotny and Taiwanese Zheng Guo Bin ( 郑国 宾) completed the men’s podium in 4h 59min and 5h 14min respectively. In the women’s category, Japanese Keiko Chang ( 张智轸 ) won the race in 6h 11min. Next across the line was Taiwanese Guo Wan Ting ( 郭婉婷), followed by Canadian Amber Lane.
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Jiang Yan Qing takes home the men's title. Photo: Conan
Race News
Left: Runners releasing their pent-up energy at the start of Korea 50K. Right: Enjoying the trail that involves a total positive elevation gain of 2,670m. Photos: Runxrun
Inaugural Edition of
Korea 50K Kicks Off Korea 50K - South Korea www.korea50k.com
H
eld in Seoul, the capital city of South Korea, the Korea 50K race has a 10km and a 50km course. The 50km distance includes ascents to mounts Chilbong, Cheonbo, Hareyong, Wangbang, and Audeung, with a total positive elevation gain of 2,670m.
“The Korea 50K is an excellent organised race where challenging steep slopes and nice soft forest trails are mixed with some rural roads allowing for a good combination of hiking and running. I call it a mini STY (one of the two races of Ultra-Trail Mt. Fuji), challenging but not too difficult. There were some nice views down the valley towards Seoul…and there was a temple and some rural villages. The race started and finished in the stadium,” said Martijn Doekes, a Hong Kong-based participant of Korea 50K.
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Men Yeonsik Ham (South Korea)
5:18:37
Yamada Takashi (Japan)
5:20:31
Younggi Cheon (South Korea)
5:19:38
Women Kalynn Casey (USA)
6:59:37
Micha Kincaid (South Korea)
7:34:24
Lee Gyesuk (South Korea)
7:06:16
Race News
Racing Under
The Stars
Energizer Singapore Night Trail – Singapore www.singaporenighttrail.com.sg
E
nergizer Singapore Night Trail is Singapore’s only night trail race. An inclusive event, which includes a trail race and obstacle courses, the fifth edition was attended by a strong crowd of 5,151 Singaporean and international runners.
Top: High level of energy and excitement at the start line. Bottom: Finally done with the race! Photos: Pink Apple Pte Ltd.
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Race News
Humid Summer Greets
Stairmaster Series
RaidLight Stairmaster Series – Lantau Island & Hong Kong www.lantaubasecamp.com
By John Ellis, www.gonerunning.hk
Flat is Not an Option W
ith ongoing permitting issues from the AFCD (Agriculture, Fisheries and Conservation Department) affecting a number of Hong Kong races, the RaidLight Stairmaster series had to be moved from a cooler evening start to a daytime one, and it was humid 30°C-plus temperatures that greeted the 263 runners for race #1. The Lantau Island race is perhaps the most difficult climbing race on the Hong Kong circuit, with 2,300m D+ over just 20km. It includes double slogs up Sunset Peak (869m) and Lantau Peak (934m) in the out-and-back course, and virtually no running on flat terrain.
Last year’s winner Clement Dumont showed his intent early, but was closely trailed into Pak Kung Au by Lantau Vertical champion Kawai Kawai and Salomon’s Jacky Leung, the latter being back after an injury-interrupted season. With a phenomenally quick downhill from Lantau Peak to Wisdom Path, in just 9min 24s (and a new Strava course record by 1min 20s), Dumont built a 2min lead by the halfway point at Ngong Ping, and didn’t look back since, ultimately finishing in a new course record of 3h 5min 39s. Kawai held onto 2nd with a strong 3h 18min 17s, with Leung hot on his heels in 3h 20min 34s for 3rd. Special mention goes to Petr Novotny, of Taiwan Beast Runners, who is becoming a semi-regular on the Hong Kong trails and finished an unlucky 4th in 3h 27min 49s after summiting Sunset Peak rather than taking the contour. Speaking after the race, Novotny explained: “I chose the Stairmaster race because it is similar to our HILL Runner race in Taiwan. Climbing these peaks four times is not easy but I only raced with myself. Racing up Sunset Peak cost me over 10 extra minutes but the organisers still awarded me — how nice!”
In the women’s race, reigning champion Zein Williams retained her title with a blistering 3h 36min 2s, and 5th overall. Speaking about her win, Williams remarked: “Last year, my return leg was 20min slower than my outgoing leg, so this year my focus was on pacing and my splits were even this time. The course is brutal but brilliant.”
Runner-up Tsang Woon Ming, who is a regular on the W40-49 podium, took advantage of a strong start to claim 2nd in 3h 56min 44s, while Marie McNaughton finished 3rd in 4h 3min 32s in her first race back from a calf injury.
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RaidLight Stairmaster Series, a tough, but popular short race. Photo: 二次
Race News
There is virtually no running on flat terrain on Lantau Island. Photo: 二次
Two Wins for Zein Williams
S
aturday marked the second leg of the Lantau Base Camp’s RaidLight Stairmaster series, after last weekend’s opener on Lantau Island. The out-andback course starts at the BBQ site 500m downhill from Parkview, follows the first stage of the Wilson Trail in reverse up to the turnaround on Stanley Gap Road, and then heads back to the beginning. Despite being only 11km, it includes ascents of Violet Hill (436m) and the famous 1,000 steps up to the dreaded Twins (Ma Kong Shan, 386m and 363m) for a total quad-burning elevation gain of 1,300m.
The red rainstorm warning proved too much for a large chunk of the registered 236 competitors, but the remainder turned out in good spirits for a soggy start. Despite the torrential rain and some newly formed mini-streams running across the course, the early pace was frenetic and a group of five runners hit the halfway turnaround point within a minute of each other. Hot off last weekend’s third at Stairmaster Lantau, Salomon’s Jacky Leung made his move coming back up the South Twin and didn’t look back, breaking the tape in 1h 37min 16s. A fast-finishing John Ellis grabbed 2nd in 1h 37min 56s, with Max Lau taking 3rd in 1h 38min 8s, pipping early leader Yuen Wan Ho by just 2s.
Speaking about the race, Leung commented: “I am used to those tough weather conditions because it’s included in my training (except serious thunderstorms). I tried to stick with the top guys to conserve my energy but, once passing them during the return, I pushed myself even harder on the uphill to stretch the distance between us.” Leung’s performance was even more impressive given his 12-month absence from serious trail running, but he explained how the break had helped him to reflect on his running philosophy and also regenerate: “Without thinking too much of winning, I just concentrated on training, recovery, and enjoying nature with friends. I found my mind being more flexible, which has become my strength, to tackle different situations easily.” In the women’s event, race favourite and RaidLight runner Zein Williams cruised to a comfortable start-tofinish victory in 1h 44min 3s. Williams is in sensational form and has dominated the late-season calendar, sweeping both the Action Asia Sprint and Stairmaster series. Local Russian runner, Olya Korzh, claimed 2nd in 1h 56min 36s, closely followed in by Stairmaster Lantau runner-up Tsang Woon Ming in 1h 57min 54s.
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Race News
Torrential rain does not diminish the smiles of the runners. Photos: Xtraventure Training and Events Limited
Torrential Rain brings
Race to an Early End Dark 50 Mountain Marathon – Hong Kong www.xterace.com
By John Ellis, www.gonerunning.hk
O
n Saturday, May 9, beneath ominously dark skies, 567 runners gathered at the Wong Shek Pier in Sai Kung for XTE’s Dark 50 Mountain Marathon. In its second year, the race offered 36km and 50km options, but, due to the ongoing race-permitting issues in Hong Kong, had moved forward to a 3:30 p.m. start. The race began with a fairly tame pace, though the down-pouring torrential rain, slippery bauxite underfoot, and newly formed rivulets made the coastal route (Vibram Hong Kong 100 Ultra Trail Race, Stage 3) to Hoi Ha fairly treacherous. On the overland trail to Yung Shue O (HK100, Stage 4), a lead group of Yuen Wan Ho, Clement Dumont, John Ellis, and Henri Lehkonen started to pull away, with the quartet trading the front spider web-breaking duties until the climb up Wa Mei Shan. It was here that Dumont pulled away to come through the second checkpoint at Wong Shek Pier in 2h 42min 13s. With lightning flashing overhead, both races were suddenly cut short here at the 25km mark, meaning that Dumont was declared the 50km winner,
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with Lehkonen, the runner-up, announced 2nd in 2h 45min 2s, and Ellis 3rd in 2h 46min 52s. Liu Limeng claimed the 50km women’s win in 2h 59min 49s, followed in by He Xulin in 3h 17min 15s, and Mandy Liang in 3h 25min 40s.
Reflecting on the race, Dumont noted: “It was lots of fun running in heavy rain, which also helped us to cool down. My plan was to take it easy over the first half… but once the race really started, we were stopped. It was a really strange feeling to get stopped halfway when your mind is prepared for much more, but there is no blame on [race director] Felix as thunderstorms are always stressful in terms of runners’ safety.” In the 36km race, Thomas Lai claimed the men’s win in 2h 51min 9s, narrowly edging out Jacob Lau in 2h 51min 25s and Chan Chun Fung in 2h 51min 48s, while Sabrina Dumont’s win resulted in a ‘Dumont Double,’ taking out the women’s crown in 3h 26min 51s, ahead of Anita Fung in 3h 29min and Nadine Bubner in 3h 32min 12s.
Race News
Are You Up For the
Iceberg Challenge Run Light Paddle - Hong Kong www.runlightpaddle.weebly.com By Claudia Sing
A
short yet fun and challenging series of adventure races recently emerged in the Hong Kong outdoor sports scene. Organised by TerraMar, Run Light Paddle is the first of the series, which comprises 13km of trail running at Dragon’s Back, via Tai Long Wan, and 3km of kayaking starting from To Tei Wan.
Due to the inclement weather, the inaugural race was shortened to 11km of trail running and 2km of paddling. Nevertheless, the fun did not diminish, especially when the organiser upped the ante of the race by requiring participants to also complete the ‘iceberg challenge,’ wherein participants had to climb to the top of a giant inflated floating berg.
Will I make it to the top of the iceberg? Photo: Frank Tsang
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Race News
Zein Williams
Becomes the First Woman to Secure Six Wins in a Row Bonaqua Action Sprint Series, Discovery Bay – Hong Kong www.actionasiaevents.com
B
ritish-born Zein Williams became the first woman in the history of the Bonaqua Action Sprint Series to secure six wins in a row in two consecutive years, after winning the last leg at Discovery Bay during the 2015 edition. Following Williams was Emma Bruce who finished in 1h 49min 22s. Stephanie Che rounded the top three woman crossing the line in 1h 54min 55s. In the men’s event, Clement Dumont, Asia Trail’s editor, won in 1h 23min 8s. Local Nepalese Santosh Tamang, who won the first two races of the series, was not in the right mindset during this last race, the event taking place a day after the devastating earthquake occurring in Nepal — nevertheless, Tamang battled bravely to finish in 2 nd place. Hong Kong runner Cheung Hing rounded the men’s podium in 1h 33min 54s.
A refreshing dip in the Discovery Bay Reservoir after a steep ascent to Tiger Head. Photo: Action Asia Events
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TRIVIA
It's the time of the year again when thousands of trail runners from all four corners of the globe are preparing to gather at the Mont Blanc region in the Alps to live the adventure of a lifetime: going around Mont Blanc on foot and immersing oneself in the majestic landscape that covers seven valleys, 71 glaciers, 400 summits. In this issue, we have invited some elite runners to share some of their best tips in
training for the upcoming UTMB with us.
Have you ever wondered who the best trailrunning climbers and downhill speedsters are, and at what lightning pace they are running at? Are you curious to know how much time elite runners spend at checkpoints? Let Asia Trail share with you what we have discovered based on the 2014 UTMB results.
Robbie Britton’s
“Keep It Steady, Eat, Drink, and Smile” Gets Him to the Podium at 2015 24 Hour World and European Championships Training Regime How much mileage do you cover during a typical training week? I prefer to look at things time-wise and not get too obsessed with mileage. A big week is between 10-14h, with hill sessions, speed work, and a long run of 2-3h maximum. How much time do you spend training on road/ tracks vs. trails per week? I spend as much time as possible on the trails. Not only is it more fun and better for your body, I’m now gearing up for the UTMB which is mostly trail. I get on the UTMB course when I can!
How much time do you spend on recovery? The rest of the time! If you’re not training then you should be thinking about rest and recovery. Eating, drinking, and resting is all part of recovery, and it is how most runners can make the biggest gains! Do you do any cross-training? If so, what type? Probably not as much as I should, but I do some strength work a couple of times a week and go bouldering/climbing when I can.
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Any specific diet plan that you are following? I actually don’t eat gluten or dairy in my diet, but for personal health reasons rather than solely performance gains. Apart from that I just eat a balanced, healthy diet. I’m about to start working with Renee McGregor, who wrote the book “Training Food,” to try and improve my diet.
You completed 261km on a 2km course (~130+ times around) at the IAU 24H World Championship. What were you thinking when you were on your 50th and 100th lap? The same thing I was thinking on the first lap: keep it steady, eat, drink, and smile. It wasn’t until the last hour that I was ‘let off the leash’ to go chase an individual medal and ran my quickest six laps, averaging sub-3h marathon pace for the last hour. The rest of the time it was about staying consistent and getting that team medal. The team medal meant so much to Team Great Britain and I couldn’t have done it without my teammates.
TRIVIA
UTMB Knickknacks
Essential Stats Name: DOB: Born: Weight: Height: Years ultra running: Career highlights:
Robbie Britton
15/12/86 (28 years old) England 67kg
169cm 5-6 •
• •
Job:
2015, 3rd at the IAU 24 Hour World and European Championships (261km; 162mi), along with gold medal for Team Great Britain 2012, 231km qualification for Team Great Britain in Barcelona 2011, 1st at North Downs Way 100; 2012, 2nd at Thames Path 100; 2013, 1st at South Downs Way 100; 2014, 2nd at West
Highland Way Race
Ultra marathon coach, writer, speaker, and porridge eater
Robbie Britton in the air with its Innov8 at Tarawera Ultra Marathon (New Zealand) last February. Photo: Alexis Berg
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TRIVIA
A very wise tip from Robbie Britton to all UTMB participants: "Enjoy the journey of getting there, knowing you are getting stronger and preparing for one of the best mountain races in the world." Photo: Alexis Berg
5 Tips for the UTMB Could you share your best tips for preparing for an ultra like the UTMB? Get on the trails: Trail running is different from road running in many ways and your body needs to adapt and grow stronger to cope with the different stresses. Practicing on the trail will also make you more efficient on that surface — and efficiency is golden. None of UTMB is super technical, so do not worry too much. You can train for UTMB in the city, but make sure you do some trail races in your build up.
Find your food: Everyone is different when it comes to eating in a race, so practice and find out what works best for you. Expect a lot of meat, chocolate, and cheese at any European races, as well as OVERSTIM.s gels — and if you can eat those for 168km, brilliant! If, like me, you cannot, then experiment on your long runs. I make my own rice cakes, although the quality of those would probably disappoint an Asia Trail reader!
Continuous hills: If you don’t have the luxury of long up- and downhills nearby then don’t worry. Do a continuous hills session: On a 45-60s hill do three 10min sessions where you run hard up and down the hill for 10min, then take a 2min recovery before repeating for another 10min. This not only works your muscles up the hill and builds cardiovascular levels, but also gets the legs ready for going downhill too, as well as being lots of fun...
One last tip, enjoy the process. Whilst UTMB is a great event and being in Chamonix that week is awesome, you should also enjoy the journey of getting there, knowing you are getting stronger and preparing for one of the best mountain races in the world.
Practice the downhill: Not only is downhill running a technical skill that can only be improved with practice (with big reward) it is also the undoing of many at the UTMB. People worry about 10,000m of ascent but forget about the 10,000m of descent. Your legs need to be prepared for this physically, more so than the uphill. My legs were like jelly down from La Flégère last year.
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Pack light, but safe. You need to pack the kit for when you are moving your slowest, not your quickest, so safety cannot be ignored. It can be horrendous weather around the mountain and if you are not prepared, your race can end. Once you know you have a safe amount, think about how much it all weighs as you have to carry it up all those hills. Never save weight on gloves, if you can’t use your hands in the cold it can cause big issues!
See you in Chamonix!
BLANC IX MONTCHES LES HOU VAIS ER SAINT- G OIE TJ N O M TAMINES LES CON SERVOZ CHAMON
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UNNING R L I A R T MIT OF L 30 2015 M U S D L WOR 24 TIL T S U G U ACES FROM A ENDURANCE R 5 ULTRA MONT-BLANC AROUND © photo : Franck Oddoux - © conception graphique : Explorations
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300km I 28 000m
101km I 6 100m
170km I 10 000m
119km I 7 250m
WWW.ULTRATRAILMB.COM • WWW.ULTRATRAIL.TV
53km I 3 300m
TRIVIA
Best Tips for UTMB Shona Stephenson Australia Credentials:
2012/2013/2015 The North Face 100 Australia (3rd), 2013 Ultra Trail Mt. Fuji (2nd)
Tip: Be fast and organised at the checkpoints. I add
up the total amount of calories I will be eating between checkpoints and make sure I am covered. This means that when I am at the checkpoints I am only picking up what I need and not carrying any extra weight up the mountains.
Photo: Assaf de Courcy Arbiser
Qu Li Jie China Credentials:
Have Fun! Enjoy the amazing scenery! Chat to as many other runners as possible. If you are having fun you will feel less pain and love the entire experience. Run with a smile on your face, relax, love your opportunity to run 168km through three countries, around some of the most beautiful scenery in the world.
2015 TransLantau (1st), Finisher of 2014 Tor Des GĂŠants
Tip: Ensure that you include some 80km-plus runs during your training.
Ruth Croft New Zealand
Credentials:
2015 Tarawera Ultramarathon (2nd), Mount Kinabalu International Climbathon (1st in 2013 and 2014)
Tip: Do not get caught up in mileage with training for these sorts of races, which have some big ascent and descent figures, rather, you want to focus on time spent on your feet and vertical gain than worrying about your kilometre figure at the end of your run.
Sondre Amdahl Norway Credentials:
2015 Vibram Hong Kong Ultra Trail (2nd), 2015 Transgrancanaria (4th), 2014 UTMB (7th)
Tips: Practice with all your race gear. In the months leading up to
the race, I run a lot with my race vest. I simulate the weight of all the obligatory gear, and I also practice nutrition/hydration.
Photo: Alexis Berg
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Eat clean. Lots of vegetables, fruits, nuts and healthy fats. For me, the best way to stay healthy is to eat clean and unprocessed food. I enjoy a good IPA (Indian pale ale) or a glass of wine, but I never eat junk food.
UTMB Knickknacks
TRIVIA
Photo: Lyndon Marceau, Marceau Photography
Scott Hawker New Zealand Credentials:
2015 The North Face 100 Australia (2nd), 2014 Tarawera Ultramarathon (5th)
Tip: If you have a head torch with brightness
settings, save the bright burst for about 3 a.m. Turning up the brightness for the final few hours of daylight will be like a shot of coffee. Don't overthink the final three climbs. They're tough, it's going to be a grind for the athlete at the front of the race and for the final athlete who covers that ground. Try to stay in the current moment and deal with only what is in front of you. Before you know it you'll be on the final descent down into Chamonix.
Photo: Alexis Berg
Stone Tsang Siu Keung Hong Kong Credentials:
2013/2014 UTMB (18th), 2014 UTMF (11th), 2015 Vibram Hong Kong 100 (9th)
Tip: Use trekking poles, and practise this during your training, otherwise they won’t get you any benefits.
Get some fun elements in your training such as running with others (slower or faster people), running with a map to explore some new trails during the long runs and rewarding yourself after a hard training (e.g., enjoying a good meal).
Joe Grant USA Credentials:
2014 UTMF (15th), 2012 Hardrock 100 Endurance Run (2nd)
Tip: Train specifically. UTMB has a lot of long climbs and descents interspersed with flatter, runnable sections. It's important to condition the legs for long stretches of hiking and descending, while also keeping some turnover for the flat sections.
It's worth investing in a good headlamp and practicing with it in training so you are familiar with the burn time of the light. Consider using an additional light around your waist for better depth perception and navigation in the foggy conditions.
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UTMB Knickknacks
Top UTMB Climbers UTMB
3000m
Col de la Seigne
Croix du Bonhomme
2500m 2000m
Cel du Bonhomme
Le Délevret
La Ville des Glaciers
1500m
Notre-Dame de la Gorge
1000m
0km
8km
Chamonix 1035m
21km
Les Houches 1008m
Saint-Gervais 818m
31km
Les Contamines 1153m
39km
Average Time UTMB Overall Ranking Ranking 47 2 1 2 7 46 18 23
1 2 3 4 5 23 26 28
2:13:33
Average Time Time Taken
Vertical Speed
Anton Krupicaka Iker Karrera Aranburu François D'Haene Tòfol Castanyer Sondre Amdahl Masatoshi Obara Tsang Siu Keung Stone Kazufumi Oose
1:52:21 1:55:01 1:55:02 1:55:07 1:58:37 2:13:00 2:13:23 2:14:13
683 667 667 667 647 577 575 572
UTMB Overall Ranking Ranking 2 1 2 4 47 23 18 46
UTMB Overall Ranking Ranking 47 2 2 1 5 23 46 18
1 2 3 4 5 22 35 36
Name/Athlete Anton Krupicaka Iker Karrera Aranburu Tòfol Castanyer François D'Haene Gediminas Grinius Kazufumi Oose Masatoshi Obara Tsang Siu Keung Stone
| ASIA TRAIL • JULY / AUGUST 2015
69km
73km
Lac Combal Col Chécrouit 1970m 1919m
1 2 3 4 5 12 22 29
1:04:21
Name/Athlete
Time Taken
Vertical Speed
Iker Karrera Aranburu François D'Haene Tòfol Castanyer Jason Schlarb Anton Krupicaka Kazufumi Oose Tsang Siu Keung Stone Masatoshi Obara
0:52:51 0:52:56 0:55:44 0:56:12 0:58:05 1:00:53 1:03:22 1:05:07
893 892 847 840 813 776 745 725
Arnuva to Grand Col Ferret (4.4km, 756m D+) Average Time
Time Taken
Vertical Speed
1:20:34 1:23:43 1:23:46 1:23:47 1:27:28 1:36:10 1:43:15 1:43:47
710 684 683 683 654 595 554 552
UTMB Overall Ranking Ranking 2 2 1 9 4 23 18 46
1 2 3 4 5 8 20 25
1:05:24
77km
Courmayeur R B 1195m 1
François D'Haene's time includes his pause time at Trient. Excluding the pause time, he would likely be ranked first for this ascent.
Les Chapieux to Col de la Seigne (10.2km, 954m D+) 1:38:16
Les Chapieux 1554m
Courmayeur - Dolonne to Refuge Bertone (4.5km, 787m D+)
Name/Athlete
Average Time
49km
La Balme 1703m
Les Contamines to Refuge Croix Bonhomme (13.6km, 1,279m D+)
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Aréte du Mont-Favre
Name/Athlete
Time Taken
Vertical Speed
Tòfol Castanyer Iker Karrera Aranburu François D'Haene Bertrand Collomb-Patton Jason Schlarb Kazufumi Oose Tsang Siu Keung Stone Masatoshi Obara
0:55:34 0:55:35 0:55:46 0:58:31 0:58:58 0:59:33 1:04:51 1:05:40
816 816 813 775 769 762 699 691
TRIVIA
UTMB Knickknacks
+ Grand col Ferret La Peule
Tête aux vents
Catogne
La Giète
Col de Montets
Praz de Fort
82km
Refuge Bertone 1979m
89km
Refuge Bonatti 2015m
95km
108km
Arnuva 1786m
122km
139km
Champex-Lac 1465m
La Fouly 1600m
Trient to Catogne (5.4km, 706m D+) Average Time UTMB Overall Ranking Ranking 2 2 1 41 4 18 23 46
1 2 3 4 5 12 24 41
1:09:10
149km
Trient 1303m
160km 168km
Vallorcine 1270m
La Flégère 1863m
Chamonix 1035m
Vallorcine to La Tête aux Vents (7.8km, 853m D+) Average Time
Name/Athlete
Time Taken
Vertical Speed
Tòfol Castanyer Iker Karrera Aranburu François D'Haene Stefano Trisconi Jason Schlarb Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:57:25 0:57:40 0:58:47 1:01:11 1:01:28 1:05:50 1:09:56 1:14:20
738 735 721 692 689 643 606 570
1 In all the climbs, except the last climb to La Tête aux Vents, the top three overall UTMB winners are usually only within seconds of one another.
2 Other than the climb to Col de la Seigne, D'Haene is always among the top three of the best climbers (he was just 1s behind Castanyer who was placed third in that climb).
3 Notably, D'Haene was the best climber in the last climb to La Tête aux Vents even though victory was clearly in his sight (he was 35min ahead of Castanyer and Karrera at Vallorcine). 4 Hong Kong runner Tsang started the race conservatively and steadily improved his climbing positions, advancing from 26th at Refuge Croix Bonhomme to 12th at La Tête aux Vents.
Name/Athlete
Time Taken
Vertical Speed
François D'Haene Remi Queral Ibanez Carlos Sa Brian Rusiecki Jason Schlarb Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
1:20:00 1:21:33 1:23:49 1:26:18 1:26:24 1:34:29 1:52:11 1:59:38
640 628 611 593 592 542 456 428
UTMB Overall Ranking Ranking 1 32 8 19 4 18 23 46
1 2 3 4 5 12 44 49
Analysis Methodology 1
1:40:45
Data was provided by utmb.livetrail.net.
2 The analysis was based on the top 50 runners of the 2014 UTMB, which consisted of 45 men and five women.
3 Time spent at each checkpoint was only recorded for six of the 16 total checkpoints: Les Chapieux, Courmayeur, La Fouly, Champex-Lac, Trient, and Vallorcine. However, our analysis did not consider time spent at Les Chapieux as details regarding this checkpoint for most of the top 50 runners was not available.
4 Spanish Karrera and his compatriot Castanyer finished the UTMB together in 20h 55min 42s, both placed second.
45
TRIVIA
UTMB Knickknacks
Joe Grant's tip: Train specifically. There are long stretches of descending. Photo: Alexis Berg
Top UTMB Downhill Runners Arête du Mont-Favre to Courmayeur - Dolonne (8.8km, 1,217m D-)
Le Delevret to Saint Gervais (7.3km, 924m D-) Average Time UTMB Overall Ranking Ranking 26 17 1 2 3 18 23 46
46
1 2 3 4 5 33 35 41
0:37:37
Average Time
Name/Athlete
Time Taken
Vertical Speed
Erik Clavery Clément Petitjean François D'Haene Tòfol Castanyer Iker Karrera Aranburu Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:33:41 0:33:46 0:33:51 0:33:52 0:33:53 0:38:45 0:38:55 0:40:08
1,646 1,642 1,638 1,637 1,636 1,431 1,425 1,381
| ASIA TRAIL • JULY / AUGUST 2015
UTMB Overall Ranking Ranking 2 2 1 29 47 18 23 46
1 2 3 4 5 27 29 31
1:00:44
Name/Athlete
Time Taken
Vertical Speed
Iker Karrera Aranburu Tòfol Castanyer François D'Haene Núria Picas Anton Krupicaka Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:48:35 0:48:37 0:48:38 0:51:15 0:52:20 1:00:23 1:00:56 1:02:09
1,503 1,502 1,501 1,425 1,395 1,209 1,198 1,175
TRIVIA
UTMB Knickknacks
Stone Tsang's tip: Using trekking poles, and practise them in your training, otherwise they will not be beneficial during the race. Photo: Alexis Berg Refuge Croix Bonhomme to Les Chapieux (5.2km, 886m D-) Average Time UTMB Overall Ranking Ranking 47 29 2 1 2 18 23 46
1 2 3 4 5 16 37 38
0:32:15
Col de la Seigne to Lac Combal (4.8km, 543m D-) Average Time
Name/Athlete
Time Taken
Vertical Speed
UTMB Ranking
Overall Ranking
Name/Athlete
Time Taken
Vertical Speed
Anton Krupicaka Núria Picas Tòfol Castanyer François D'Haene Iker Karrera Aranburu Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:26:38 0:26:55 0:27:42 0:27:44 0:27:45 0:30:43 0:34:13 0:34:23
1,996 1,975 1,919 1,917 1,916 1,731 1,554 1,546
47 1 2 2 14 18 23 46
1 2 3 4 5 30 33 38
Anton Krupicaka François D'Haene Tòfol Castanyer Iker Karrera Aranburu Rory Bosio Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:22:30 0:22:37 0:22:47 0:22:52 0:23:26 0:27:08 0:27:46 0:28:16
1,448 1,441 1,430 1,425 1,390 1,201 1,173 1,153
Arête du Mont-Favre to Courmayeur - Dolonne (8.8km, 1,217m D-) Average Time UTMB Overall Ranking Ranking 2 2 1 29 47 18 23 46
48
1 2 3 4 5 27 29 31
0:26:48
1:00:44
Catogne to Vallorcine (5.1km, 746m D-) Average Time
0:41:18
Name/Athlete
Time Taken
Vertical Speed
UTMB Ranking
Overall Ranking
Name/Athlete
Time Taken
Vertical Speed
Iker Karrera Aranburu Tòfol Castanyer François D'Haene Núria Picas Anton Krupicaka Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:48:35 0:48:37 0:48:38 0:51:15 0:52:20 1:00:23 1:00:56 1:02:09
1,503 1,502 1,501 1,425 1,395 1,209 1,198 1,175
1 2 2 41 8 18 23 46
1 2 2 3 4 14 17 50
François D'Haene Tòfol Castanyer Iker Karrera Aranburu Stefano Trisconi Carlos Sa Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
0:31:50 0:33:21 0:33:21 0:34:20 0:34:22 0:38:40 0:39:19 0:55:35
1,406 1,342 1,342 1,304 1,302 1,158 1,138 805
| ASIA TRAIL • JULY / AUGUST 2015
Grand Col Ferret to La Fouly (10.1km, 1,083m D-) Average Time UTMB Overall Ranking Ranking 13 1 2 2 11 18 46 23
1 2 3 4 5 11 33 44
1:05:29
Name/Athlete
Time Taken
Vertical Speed
Aitor Iraizoz François D'Haene Tòfol Castanyer Iker Karrera Aranburu Diego Pazos Tsang Siu Keung Stone Masatoshi Obara Kazufumi Oose
0:53:02 0:57:32 0:57:41 0:58:01 0:59:05 1:02:14 1:07:08 1:09:56
1,045 964 961 956 938 891 793 826
La Tête aux Vents to Chamonix (10.7km, 746m D-) Average Time UTMB Overall Ranking Ranking 12
4 13 32 24 18 23 46
1
2 3 4 5 18 31 38
1:21:12
Name/Athlete
Time Taken
Vertical Speed
Nuno Manuel Mendes Da Silva Jason Schlarb Aitor Iraizoz Remi Queral Ibanez Victor Bernad Blasco Tsang Siu Keung Stone Kazufumi Oose Masatoshi Obara
1:03:09
1,029
1:06:20 1:08:02 1:08:48 1:09:36 1:15:57 1:23:29 1:27:49
1 Like their climbing abilities, the top three overall UTMB winners’ descending skills were very similar. They were always among the top five in six of the seven descents, and usually within seconds of each other.
980 955 944 934 856 778 740
2 Bosio and Picas are very skilled in descents too. Picas was ranked among the top five for the descents from Refuge Croix Bonhomme and Arête du Mont-Favre, and came in sixth from Col de la Seigne. Bosio was ranked fifth, eighth, and ninth in her descents from Col de la Seigne, Arête du Mont-Favre, and Grand Col Ferret respectively.
TRIVIA
UTMB Knickknacks
UTMB - An extremely challenging, yet must-do race. Photo: Alexis Berg
Top 5 Most Efficient Runners at Checkpoints Le Delevret to Saint Gervais (7.3km, 924m D-) Average Time
0:37:37
Name/Athlete
Total Time Spent at 5 Checkpoints
UTMB Overall Ranking
François D'Haene* Gediminas Grinius
06:08 10:43
1st 5th
Javier Dominguez Ledo Bertrand Collomb-Patton Sondre Amdahl
13:20 14:21 15:44
*: François D'Haene's time at Trient is not included.
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| ASIA TRAIL • JULY / AUGUST 2015
22nd 9th 7th
1 D'Haene's time at Trient was not available, and thus not included in his total time of 6min 8s. However, looking at the time he spent at other checkpoints, the inclusion of his time at Trient would not have changed his ranking. 2 Bosio, first female, was the sixth most efficient runner with a total resting time of 15min 48s.
3 Women spent an average of 21min 13s at checkpoints, that’s 8min 3s shorter than men. We have excluded Anton Krupicka's total time of 4h 5min 7s from the calculation of the men's average time, being that it's an outlier data point — he spent 3h 28min 4s at Trient as he was not feeling well.
TRIVIA
UTMB Knickknacks
UTMB, A Warm Up for TDG TDG Facts The race’s name, Tor des Géants — which, in English translates as ‘Tour of the Giants’ — refers to the four famous Alp giants, that is four 4,000m-plus mountains: Mont Blanc (4,810m), Gran Paradiso (4,061m), Monte Rosa Massif (4,634m), and Matterhorn (4,478 m). Distance:
Elevation: 2014 Start Line: 2014 Finishers: 2014 Asian Finishers:
2014 Fastest Asian:
330km
24,000m D+ 739
444 (40% DNF)
28 (China, Hong Kong, Indonesia, Japan, Malaysia and South Korea) Japanese Masahiro Ono, who finished in 83h 4min, ranking fifth.
Franco Collé will be running at the UTMB and TDG, both races being just two weeks apart. Photo: Tecnica Group
Franco Collé The fifth edition of the Tor des Géants will take place on Sept. 13, 2015, two weeks after the Ultra-Trail du MontBlanc. One of the UTMB contenders, Italian Franco Collé, who notably is also the winner of the 2014 TDG, has decided to participate in the 2015 edition of the race. It will be the Tecnica-sponsored athlete’s fourth time taking part in the TDG. The first time he participated in the race was in 2012, placing in fifth place, while the second time was in 2013, taking home third. Last year, his perseverance secured him the victory in 71h 49min. Asked about the reason for his interest in the race, Collé explains: “TDG is an amazing trail race which is held in the mountains of my region and passes by my house... a race impossible to resist.”
When asked about how he has been mentally preparing himself to be able to run the TDG for three consecutive years, the 36-year-old former Italian ski coach replies: “The first year I took part in the race without too much mental or physical training. The second year I physically trained a lot and I already knew the course from the previous year so I was mentally prepared as well. Regarding last year, thanks to a Thai friend and his meditation techniques, I focused on the mental aspect.”
Will Collé have enough time to sufficiently recover from the UTMB and once again clinch the title in 2015? Its shouldn’t be beyond his grasp, especially considering how last year Christophe Le Saux, of the WAA Team, managed to finish third on TDG’s podium, and just two weeks after finishing 25th at the UTMB in a time of 24h 38min.
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PROFILE
Interview with Chinese Meteorites –
Yan Long Fei & Dong Li
By Rachel Jacqueline
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| ASIA TRAIL • JULY / AUGUST 2015
Chinese Meteorites – Yan Long Fei & Dong Li
C
hina is an athletic powerhouse. Its Olympic Games medal tally ranks China among the top-three finishers during the last four Olympics — picking up 87 medals at the London games in 2012 alone, just slightly behind the gobsmacking 100 medals it collected at the Beijing games in 2008.
So is it any surprise, really, that since joining the world of ultra running, China has continued its roll of athletic achievement with bulldozing effect? Perhaps not. Yet the meteoric success of the country’s elite ultra runners is all the more astonishing when you consider that China became a member of the International Skyrunning Federation only over two years ago.
Although RacingThePlanet’s Gobi March was ‘officially’ the country’s first ultra marathon in 2004, it was “not until 2010 that trail running started to become more popular here,” says David Kais, chief editor of the Outdoor Channel at Sina. But even then it was the creation of the Dalian 100 Ultra Endurance Race in 2012, now the country’s most popular 100km race, which really saw the beginning of the bubble. “There are now more than 100 trail races in China this year.”
Leading the way are two familiar faces: Yan Long Fei and Dong Li. Both runners share a long list of recent accolades, but who themselves could not be more different. This edition of Asia Trail takes an in-depth look into the dramatic entry of these two spirited 20-somethings who are today putting China firmly on the map of ultra running. Yan Long Fei Yan, 26, is no stranger to running. He was a road runner before he was a trail runner — and a darn good one at that. In 2011 he ran a 2h 15min 45s Dramatic entry of Yan Long Fei and Dong Li has put China firmly on the map of ultra running. Photo: Alexis Berg
50. He came second to Nepal’s Samir Tamang.
time at the Beijing Marathon. But when a friend dragged him onto a trail run in 2013, his whole world changed. He promptly quit his job as a professional road runner and channeled his passion towards the trails. “I fell in love with trail running… it was more interesting for me,” he said.
In 2014 he was everywhere you looked: He won the Dalian 100 Ultra Endurance Race, the ASICS Beijing Mountain Marathon, and earned hosts of other high profile podium positions in China. In June 2014, he started in the lead group at the Mont Blanc Marathon (42km) in France, running stride for stride with the likes of Kílian Jornet, until he ran out of steam at the halfway mark, eventually settling for 16th place. Late last year he began to unleash his assault on the Hong Kong scene, coming first at the MSIG Hong Kong 50 as well as the MSIG Lantau 50, and then first overall at the Vibram Hong Kong 100 ahead of Norway’s Sondre Amdahl. More importantly, he set a new course record in 9h 52min 42s — that’s more than 2min faster than Ryan Sandes’ 2011 time. The most impressive part? “Vibram HK100 was my first 100km in 2015, and only my third trail race in Hong Kong. I did not have much experience at the 100km distance,” he explained. And hailing from pancake-flat Hebei in China, Yan has to travel some 350km to the mountains of Lingshan to get in any serious vertical training.
Seemingly without pause, he was back on a plane a month later heading for the islands of Gran Canaria to take part in the 125km, 8,500m D+, Transgrancanaria — his first race over 100 km. “Before the race, I felt uncertain, even a bit afraid, I had never taken part in a night race before. The race was intense from the start.” He began in the lead and pushed the pace until halfway. “But after a night of racing, my body was burning calories at a very high rate and as I was not used to eating European food, I was not eating at the checkpoints.” At 84km, low on sugar, Yan was in a desperate state, needing to pull out — his first DNF. “I was a little sad, but I had enjoyed the race. And I learnt a lot from my mistakes, I will join again next year if the opportunity arises.”
“There’s really no ‘success’ in this sport. I simply love the
challenges it brings; I feel the pleasure brought by trail running is in itself a success.” – Yan
“My plan was to follow my competitors, and then leverage my speed to pull away from them in the last part. From the start to the end of the race, my plan went smoothly, but I have to thank my competitors — without them, I would not have run that fast.” Barely off the plane at home, he returned to Hong Kong less than three weeks later for the Asian Continental Championships at the MSIG Sai Kung
PROFILE
After licking his wounds he was soon back on the scene: a first place at the Dalian 50km in 5h 5min 48s in April, followed by a win at The North Face 100 Beijing 50km in early May (4h 56min). It was all just a warm-up, of course. Two weeks later he was in Australia for The North Face 100, where he finished fourth in 9h 8min 50s, that’s 7min behind compatriot Yun Yan Qiao. After so many highs, missing the podium by mere minutes was
55
PROFILE
Chinese Meteorites – Yan Long Fei & Dong Li
in the effort into my training.” Although a background as a professional runner has certainly helped, he acknowledges. And in Yan’s eyes, at the end of the day “there’s really no ‘success’ in this sport. I simply love the challenges it brings; I feel the pleasure brought by trail running is in itself a success.”
Dong Li Long-limbed and reedy, Dong, 25, has had a similar whirlwind effect on the world of ultra running since hitting the international circuit. At the 80km Mont Blanc Marathon in June 2014 she finished a surprising eighth, less than 10min behind Brazilian powerhouse Fernanda Maciel.
Dong Li adding one more medal to her growing UTWT silverware. Photo: Alexis Berg disappointing, he admits. “I still believe that I should not have lost that race: My worst-case scenario was third as the race course suits speedy runners like me. I had analysed my competitors, and I was confident I could rank in the top three, or even win the race.” During the race he stuck to the game plan, but a wrong turn at the third checkpoint (which, besides Yan, was also missed by French François D’Haene and Julien Chorier, as well as USA’s Dylan Bowman) cost them all a standing 15min penalty — they had to stand and painfully watch the competition run by. It was stressful to have your fate sealed midway through the race, he says, “but I was able to resume quickly to a positive mindset and at 65km, I was back in the lead pack.” A fuelling mistake — he forgot to replenish food for the last 6km, which consisted of almost sheer vertical ascent — eventually cost him
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| ASIA TRAIL • JULY / AUGUST 2015
the win, he says. “I felt hunger pangs, and my vision started to blur. I thought I was doomed, but I told myself I couldn’t give up.” He walked to the finish in fourth. In his second year of mountain running and ultras, wiser and more experienced, Yan has turned his eyes back to Europe. Fortunate to have a flexible job as a project manager at trail-running races, in June he will take part in the Skyrunning World Championships, hoping to again wow the crowds. To cap out the year he will attempt his first 100-miler, the UltraTrail Mt. Fuji in September.
To have raced so much, and with such great results, one would think there is a secret formula for his success. Yan shakes his head. “There are no secrets — like many runners, I just put
But it has been her 2015 performances that have really left her mark on the scene: She is currently ranked first woman on the Ultra-Trail World Tour circuit, ahead of Núria Picas-Albets, after three-from-three podiums; she was second at the Vibram HK100 in January; third at the Transgrancanaria in March; and first at The North Face 100 Australia in May. And the university student is not finished yet — after graduating in May she’s going to “concentrate on participating in trail races for the next few years.”
Her journey to the top, however, could not have taken a more different path from her compatriot’s. Before she became one of the fastest women in the mountains of China, she says she was just a rascally little tomboy. “I was always mischievous as a kid and would climb trees, which was usually only done by boys. Perhaps it was my nature as a child that groomed me for the runner I am today,” she giggles. Dong acknowledges she has long been comfortable in the mountains, Top: Will the two young runners continue to help China with its bulldozing effect on athletic achievement? Bottom: A fuelling mistake may have cost Yan Long Fei his podium place. Photos: Alexis Berg
Chinese Meteorites – Yan Long Fei & Dong Li
PROFILE
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PROFILE
Chinese Meteorites – Yan Long Fei & Dong Li
with a background as an avid mountain biker and adventure racer. It was only after unexpectedly winning the 2013 Gui Zhou Tour of Lei Gong Mountain International 100km Ultra Trail Challenge, her first trail race, which she signed up for on a whim, that she decided to investigate her running potential more seriously.
Even she herself has been surprised with what she’s found. During her first race at the MSIG Hong Kong 50, 88km event, in December 2014, apart from a small stint during which she shared the trails with local runner Scottie Callaghan, she dominated the race from start to finish. Not only did she beat all the men in 14h 5min 47s, she was a whole 2h 10min ahead of second place. “Actually, before participating at the MSIG 50 (88km), I had only taken part in the one local 100km race (Tour of Lei Gong) and occasionally, I would join some 20km to 30km races,” she said. After a conversation with Yan in Beijing about his plans to race at the Vibram HK100, she was inspired to attempt her second ever 100km. She claims that after the MSIG 50 (88km) she “did not train systematically… I was just trying to follow and complete my own training plan, I wasn’t targeting any specific weaknesses.” That didn’t stop her from finishing in second place behind local Oxfam Trailwalker female record holder Wyan Chow Pui Yan.
“I was leading right from the start to around 60km, which was based on my own pace, without any specific strategy or planning… in terms of racing experience, I still had lots to learn.” She finished 15min behind Chow in 12h 39min 54s. Like Yan, she was soon back in Hong Kong to take part in the Asian Continental Championships at the MSIG Sai Kung 50, and, like Yan, she was second only to one of Nepal’s finest, Mira Rai.
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Run and Train like the Chinese Pros On their training approach… Yan: I train systematically each week two or three months before a race. Monday to Wednesday I will run an average of 30km a day, Thursday I will rest, then I will run another 30km a day on Friday and Saturday, and recover on Sunday. Everyday I will perform core body exercises, mainly in the gym. This plan just approximates how I train weekly — the specific training plan depends really on the type of race I am doing. Dong: Actually, I am rather lazy. I generally train in the afternoon, as I don’t wake up early enough to train. Here’s what a typical week looks like in preparation for a race; it’s quite specific.
Monday Tuesday Wednesday Thursday Friday Saturday Sunday
25 laps on the track; relax and stretch.
10 laps on the track; cycle for 50min; relax and stretch. Recovery.
Afternoon: Slow run for 40 min; stair training for 40min; body conditioning for 30min; relax and stretch.
Afternoon: Slow run for 15km; relax and stretch. Morning: 4-5h of running in the mountains; rest in the afternoon. Morning: 5-7h of mountain biking and running in the mountains; relax and stretch in the afternoon.
On what they think about when running…
Yan: To try and make myself more relaxed, I generally just try to enjoy the beautiful scenery or recall some happy memories. Dong: I encourage myself by telling myself I am the best and that I have to persevere, persevere, and persevere. Actually, if one can overcome the difficulties, the suffering is only temporary, and everything will be better.
On what they most look forward to after a long race… Yan: I look forward to a good meal and a good sleep. I will then recover gradually and look forward to the next challenge. Dong: Frankly, most of the time, I am just hoping that the race will end soon so that I can have a good rest, and eat some hot soupy noodles!
Chinese Meteorites – Yan Long Fei & Dong Li
Without fully recovering she was soon on a plane joining Yan at the Transgrancanaria, but this time she was better prepared. “I read some online information, watched a video, identified the difficult sections… I strategized and trained per my analysis.” Her more sophisticated approach paid off with a third place finish.
Rachel is a Hong Kong-based freelance journalist from Australia who only discovered her love for trail and ultra running four years ago. Twitter: @raejacqueline / Instagram: @raejacquelinehk / Blog: a-little-rae-of-sunshine.com
custom made technical sports apparel
SP
T
She’s also seen a shift in her own attitude. Gone is her carefree and nonchalant approach reminiscent of her playful inner child. “Now, I pay more attention to race details, I take more initiative.”
Like Yan, she doesn’t believe she has anything different in her genes as a runner. But she does believe she has the right mindset for the sport. “I have high expectations of myself — if it’s something I believe in or I want to do, I do my best to achieve it.”
E LK
A W L
I RA
“But I am more confident now… I gained a lot of experience [from the Vibram HK100 and Transgrancanaria]. I’ve become systematic in my training.”
“Everyone saw how I performed at the Vibram HK100 — I ran too fast for the first 65km resulting in a harder time for me in the later part. In the TNF100 Australia my strategy was just to race with myself, on my own pace. Winning was finally a sum of my learning experiences.”
R
AR WE
IALS EC
TEA M
Dong explains she took it uncharacteristically easy (for her, that is) in the first part of the race, but stepped it up in the back end. “In the last part of the race, when I overtook a competitor, I started to encourage myself. In my heart, I kept telling myself to continue running, and not to walk, even if it was just a slow run. Ultimately, the last part of the race when everyone was tired it was about who could persevere to the end.”
Confident in her ability, she went to Australia for The North Face 100 in May, with expectations of making the podium. However, taking the gold was an unexpected bonus. “I wasn’t aiming for a specific ranking. I was not in good form before the race, especially after participating in two 50km races in a month, and suffering from some leg injuries.”
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TRAINING
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| ASIA TRAIL • JULY / AUGUST 2015
TRAINING
Run Ultras Faster
Tips for Ultra Marathon Speed By Clint Cherepa
F
inishing an ultra marathon is an accomplishment in itself. The typical ultra runner is more concerned with beating cut-off times than running fast. Still, we are runners, and running faster is part of the fun. Once a trail runner has successfully completed a couple 100km or 100mi races the desire to go faster is unavoidable. Would you like to run your next ultra marathon faster? Read on and learn how the ultra marathon speedsters are training.
Speed Work Defined Trying to define speed work can be quite tricky. An easy to understand definition can be found on the 100milesisnotthatfar.com website. In his article, Enduring Well - The Value of Speed Work for Ultra Runners, Jacob Puzey explains: “Speed work, when defined as ‘anything shorter and faster than goal race pace/distance’ is quite broad. When we are talking about ultra-pace and distances this could include most, if not all running done in training. If this definition of speed work is too broad, we can narrow it to any ‘effort in training designed to increase the athlete’s ability to cover ground at a faster rate.’” Michael Wardian wins the 2014 UVU North Pole Marathon. Photo: The North Pole Marathon
Successfully covering ground at a faster rate is every trail runner’s desire. The Science of Speed Work for Ultra Runners Jeff Pelletier explained the science well in his article, Speed Training Work for Ultra Runners - Is it Important? He rounds it off to two levels of effort: 1) at or around lactate threshold, and 2) at or around maximal aerobic capacity.
Pelletier says, “higher intensity workouts around your lactate threshold pace or effort can help teach your body how to use lactate acid as a fuel source, to exercise at a higher intensity for longer and to recover quicker from a period of higher intensity work like hill climbing.” He goes on to explain that VO2 max acts as a ceiling under which all other zones are stacked up. VO2 max is said to be determined mostly by genetics, but can be improved by 1030% through training. By practicing speed work you can improve your VO2 max score. Imagine improving by 10% and how this could affect your overall race performance. Out in Front and Running Fast Dylan Bowman, overall winner of the 2015 Tarawera Ultra Marathon, feels that as the sport continues to progress and get faster, that it will
only be possible to compete at a high level with some form of speed work. He usually does three speed sessions a week.
Bowman is coached by Jason Koop, the director of Carmichael Training Systems, who, when it comes to training intensity, stresses timing and specificity. Ruby Muir of New Zealand, who recently was the first place female finisher at the Tarawera, says: “I do a lot of running at faster paces and believe it is essential for anyone wanting to improve their performance. For ultras I think you can get massive benefits by targeting your lactate threshold.”
"Commit to speed work once a week, at least to start with, as you will see the benefits with consistency." — Ellie Greenwood
Notably, Muir does one structured speed work session a week, and two other faster paced runs.
Michael Wardian has represented the USA at the 50km and 100km World Championships and has a 2h 17min 49s marathon personal record. Wardian regularly takes first place in 50mi and 50km trail races. He races a lot — 54 times in 2014 alone — but he still finds time to get at least one good speed session a week. Wardian says, “I don’t think speed work is essential for all types of ultras, but I do think it will benefit athletes in ultras and lead to improvements.”
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TRAINING
Michael Wardian at Big Sur International Marathon. Photo: Dave Freeman
The amazing speed of Ellie Greenwood has helped her set course records at the Western States 100-Mile Endurance Run and the JFK 50 Mile. She has also won other well-known ultras such as the Comrades Marathon and the Ultra Race of Champions. Greenwood agrees that speed training is essential to doing well during ultras, especially road or less technical trail ultras. She includes speed work in her training year round. Sage Canaday, who has won the Speedgoat 50km for the last two years in a row, feels that: “a variety and mix of workouts is always best. There needs to be a long-term plan for periodization and progression, but little doses of speed and intensity really seem to help with efficiency over distance.” How Do They Do it? There are as many approaches to speed work as there are trail races.
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Many ultra runners base their training on a traditional marathon training plan. Muir believes that a marathon training system can give you almost all of the physiological adaptations required. She says “almost” because, “for very mountainous races I find you need more strength and muscular endurance than you can get from pure marathon training.” This is why she adds in weekly runs that offer vertical gain.
Bowman also tries to replicate race specific intensities in the critical weeks before races. He says: “in the last few weeks before the Tarawera, I focused mostly on lactate threshold intervals between 8-10min at 80% perceived effort. We focused these efforts on flat to rolling terrain to replicate the race course and intensities I’d likely use.” Muir likes to incorporate one structured workout a week, one medium long run (16-20km) that increases pace to more of a marathon
pace, and one of her two longer runs (27-30km) at a harder effort, ideally finishing the last few kilometres at marathon pace.
She also likes to mix it up and run repeats around a grass field, do fartlek workouts on easy trail or gravel roads, and do tempo or marathon paced runs on road.
Wardian does all kinds of speed workouts, from five 1mi hill repeats, to three 3min, or a 5km flat out. He also likes doing speed fartleks — going hard to the next tree to catch the person in front of you. Greenwood’s speed sessions vary but she says they tend to be longer intervals. She likes running five 1km or two 5km sets. She avoids the track and does her speed work on trails and road, at times flat terrain and other times on rolling trails.
Run Ultras Faster
TRAINING
“I do a lot of 2mi repeats (four reps) at around half-marathon pace. Other workouts include uphill tempo runs of 20-40min, and some fartlek surges during 20mi-plus long runs,” says Canaday. Put It into Practice Running your next ultra marathon faster can be done with one speed session a week. Finding the motivation is the first step. Greenwood suggests, “commit to speed work once a week, at least to start with, as you will see the benefits with consistency.” She also suggests finding a group to train with that will push you to run faster.
Ellie Greenwood, course setter of Western States 100-Mile Endurance Run and JFK 50-Mile. Photo: DrozPhoto
Three of Bowman’s Typical Speed Sessions: VO2 Max Intervals: 6-10 x 3min at 100% RPE (rate of perceived exertion) with 3min recovery. Usually done up hill.
Lactate Threshold Intervals: 5 x 10min at 80% RPE with 5min recovery. Also, usually done up hill. Steady State Intervals: 2 x 30min intervals at 75% RPE with 15min recovery.
“Begin very easy and set up the routine. For example, once a week start running two or three 1k repeats with a big warm up and cool down. Keep them at a pace that makes you feel strong but is not at all a struggle, and this way you can remove the stigma of doing a speed workout,” says Muir. By starting out easy you will avoid risks of injury. After this Muir suggests to reduce the recovery time and increase the reps until it is more of a workout.
Bowman says hiring a coach would be his biggest suggestion: “education is critical to incorporating speed work while remaining healthy and excited about your training. Connect with someone who can provide that education and give you direction and leadership in your training.”
Three of Muir's Typical Speed Sessions: Intervals: 5 x 1.5km at 10km race pace with short recoveries.
Fartlek Session: 2min on, 2min off. High average pace with recoveries still at fast pace. Pure Tempo Run: 6km at 1h race pace.
Trail running and racing is about having fun and speed sessions should add to the fun factor. As Wardian suggests: “I think the best tip or advice I could give about speed work is keep it simple and make it fun. It does not have to be a drag. Chase your kids or dog or cyclist to the next traffic light. Running is fun and speed work can be too.”
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Run Ultras Faster
Speed Work Types: Tempo: This is the effort right outside of your comfort zone. It should be hard to carry on a conversation but you can still talk in short bursts. Your breathing should be heavy but not gasping. Like all speed sessions you start with a warm up and end with a cool down. Run at tempo for 20-60min. Interval: These are quick, short, intense efforts that are followed by a full recovery. The difference between
interval and tempo is that intervals are run at or above your red line. Having a conversation is out of the question and you will be trying to catch your breath. Run for 30s to 8min and then rest for the same or higher amount of time.
Fartlek: Swedish for ‘speed play.’ Fartleks are unstructured and all about playing with your speed. Warm up and then run fast for 10-30s. Race your trail runner partner to the next boulder or tree, and then run easy to recover. Repeat. The goal is to keep it lighthearted while gaining speed.
Clint is currently in Nicaragua engaged in volunteer work, writing, and ultra training. He plans on returning to the USA this summer to crew and pace his little sister in her first 50mi trail ultra.
RACE
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RACE
Flatlanders
Jeri Chua Speaks to Four Singaporean Trail Runners with a Head for Heights
By Jeri Chua
W
ith a grand elevation of 164m above sea level, Bukit Timah Hill is the highest peak to be found on the island of Singapore. Apart from a slew of rather impressive skyscrapers, there’s nothing remotely mountainous about the urban city. As increasing numbers of local athletes discover the joys of trail running, regional races have experienced a surge in the number of Singapore-based runners, looking to conquer peaks that would dwarf Bukit Timah Hill at least tenfold.
The shortage of local trails and varied terrain on the island has led the local trail-running community to don their hydration packs and head for the hills. As regional races see a growing number of Singaporeans toeing the start line, the more established, prestigious events such as the UltraTrail du Mont-Blanc in Europe, Western States 100-Mile Endurance Run and Badwater 135 in the US, and the 4 Deserts series have all had their fair share of competitors from Singapore. They come in large numbers and their results aren’t too shabby either. So how do the flatlanders tackle the mountains? Some of Singapore’s more prolific mountain runners share their tips on coping with the ups and downs of mountain running. Ong Kai Wei
Since he started running for fitness in 2009, Ong Kai Wei has gone from strength to strength. His love Chris Yeo has completed the 300km single-stage TransOmania desert race in Oman. Photo: Cyril Bussat/ Photossports.com
for running has led him to conquer ultra-distance events both on road and trail, with commendable results in gruelling races such as the Vibram Hong Kong 100 Ultra Trail in 2013 (finishing 36th) and 2014 Ultra-Trail Mt. Fuji in Japan (9,500m D+ over 168km — finishing 76th). He’s also one of five finishers in the history of the Hong Kong Four Trails Ultra Challenge (298km; 14,500m D+), a self-supported fat-ass style challenge that takes on Hong Kong’s four major trails. More recently, he ran the 2014 edition of the Greek Spartathlon, an arduous 245km journey on the road, finishing in 71st place within a strong field. So how does he train in Singapore for events that have mountainous terrain or large elevation gains?
“Although Singapore is relatively flat, you can still find challenging slopes, hills, or stairs in neighbourhood areas and in the central catchment. However, repeats need to be done in order to acquire the desired elevation gains,” Ong explains. “I concentrate a lot on my running form so that I can run efficiently to minimise energy loss and delay fatigue. Apart from back-to-back long runs, I incorporate specific workouts, such as tempo runs, speed sessions, hill intervals, stair climbing intervals and strength training.” For the Singapore-based research engineer, an abundance of self-belief is essential. He explains: “The moment you have doubts of completing, you have lost half the battle. It is important to always stay positive and trust that you have done enough during your training.”
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a total distance of 188.1km through repeated laps around a 1.2km loop over a 24h period.
So how does he do it? “I rely on circuits to compensate for the lack of mountainous training grounds in Singapore. I do loops along the trails of the Bukit Timah Nature Reserve or pound the tarmac around Mount Faber Park, just to achieve some elevation gains. There is a ‘4-Hills Run’ that connects Mount Faber Park, Telok Blangah Hill Park, Hort Park, Kent Ridge Park, and Labrador Nature Reserve. Ong Kai Wei during the Wilson Raleigh This has many possible variations and it is a great getaway from the bustle of Challenge. Photo: Wong Wai Kin city life.”
With a focused precision and seemingly endless reserves of selfmotivation, Ong looks to push his personal limits in running, using the challenges of mountain ultra races to adapt both physically and mentally to endure the demands of ultra-distance racing. Tor des Géants — a 330km, 24,000m cumulative elevation, singlestage race in the Italian mountain ranges — is next in his sight.
His parting advice? “There are no shortcuts in doing ultras. Always be intentional in training yourself physically and mentally. One needs to train consistently to build up physical endurance. Cultivate a strong running mind and the will to persevere in overcoming yourself and the inevitable hurdles along the way.” Chris Yeo
Not content with the ‘normal’ 100km and 100mi events such as the TransLantau 100 in Hong Kong and the UTMF over the past two years, Chris Yeo has also successfully completed the 300km single-stage TransOmania desert race in Oman, and the 240km Coast to Kosciuszko in Australia. His ability to run for miles on end à la Forrest Gump is a testament to both physical and mental strength, reinforced by a strong 17th place finish at the recent Herbalgy Hong Kong Ultra Marathon 24h race, where he clocked
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“Stair climbing, static physical training, and core exercises form part of my training regime as well. Where possible, I will also put in cycling or kayaking as part of cross-training to break the monotony.”
The marine operations manager has identified his main challenges of training at sea level, and addresses these when shaping a training regime for an event.
“Singapore is not blessed with mountainous terrain but within this tiny piece of land doing loops to achieve substantial elevation gain can lead to building a strong mental reserve. This is one beneficial aspect that I find very rewarding.” Citing the Peak to Peak Ultra in Singapore (the 108km route has a total elevation gain of almost 4,000m, while the 168km route measures in at an impressive 6,400m elevation gain), Yeo explains that substantial elevation gains can be achieved in Singapore by means of looping, thus making it highly possible to train in Singapore for a mountain race. Back in 2013, when he was preparing for the UTMF (where he finished 150th, in a time of 32h 30min 11s), all his training was done in Singapore.
“It’s all about working within limitations. Eventually, when there is an opportunity to train in a more realistic
terrain and environment, such as an overseas training stint, one would be more appreciative towards that trip.”
However, he does admit: “it is equally important to know when to call quits and not harbour regrets when the decision has been made. Taking lessons learnt from races and fine-tuning accordingly is a task not to be taken lightly.”
His advice for aspiring mountain runners? “Aim for consistency in training, understand what you are getting into, and remember that nutrition is a key element in completing your race.”
“The moment you have doubts of completing, you have lost half the battle. It is important to
always stay positive and trust
that you have done enough during your training.” — Ong Kai Wei
Neo Lay Peng Neo Lay Peng’s petite appearance belies a steely determination. Last year, the Singapore-based teacher participated in more than 10 ultradistance events such as The North Face 100 Hong Kong and The North Face 100 Blue Mountains in Australia. So how does Neo train for these events in Singapore? “Bukit Timah Hill is one of my favourite training grounds as it provides different levels
Flatlanders
RACE
training. Also, plan your training to include a variety of terrains in your regime. If time permits, travel to train. Lastly, it is important to enjoy the process and not fret to much about the outcome.” Sim Phei Sunn
Having started on trail and road ultras in 2007, Sim Phei Sunn has participated in four editions of the Vibram Hong Kong 100 since 2012, as well as other regional ultradistance events. The civil servant is an avid trekker and mountaineer, regularly hiking regional peaks such as Mount Kinabalu in Malaysia and Mount Rinjani in Indonesia. Sim’s training strategy to deal with the climbs and elevation is not dissimilar to that of the other’s.
“I used to do circuit sets on the steps at the Bukit Timah Nature Reserve (until it was recently closed to the public). I also complement that with climbing up 40-storey HDB flats, either with a loaded backpack or just my hydration pack.”
Neo Lay Peng believes in training smart and innovating training approaches to suit her needs. Photo: Daniel Chung of difficulty in stair climbing. It also consists of various terrains, both steep hills and flat sections. Stair climbing is one important component in my preparation for races as the plyometric motion strengthens the same muscles as lunges and squats, and taxes your heart and lungs as you power to the top. Since the closure of Bukit Timah Hill, I train at Mount Faber. And on wet days, I will do stair climbing at the Toa Payoh HDB flats.” “My regular week consists of stair climbing on Tuesdays and Thursdays, a 10km run at MacRitchie Reservoir on Monday and Wednesday evenings, and a long run on the trails over the weekend.”
Neo isn’t averse to exploring hills in neighbouring countries, having visited Malaysian peaks such as Ophir and Lambak for training. She also uses races as training opportunities. Instead of bemoaning the lack of suitable training terrain, ‘when life gives you lemons, make lemonade’ is the philosophy Neo subscribes to. “I believe in training smart and innovating training approaches to suit your needs. I like to challenge myself. And these races give meaning and purpose to my life as I constantly work hard to reach the goals I have set out for myself.” Her words of wisdom? “Set your goals before you sign up for a race and make sure you can commit to regular
“Typically, I clock back-to-back long runs on the local trails totalling 60-70km on weekends. Trails in Singapore can be found in the Bukit Timah Nature Reserve, MacRitchie Reservoir, Gangsa, and Chestnut to Mandai areas, and I would mix and match the route accordingly. The long runs ensure that I have sufficient contact time with the trail and my shoes, so that my body is acclimatised to long hours on the go.”
The civil servant is also a proponent of stairs training. “I usually look for 40-storey flats and climb about six to eight sets of stairs with a loaded backpack and sometimes with ankle weights. This is more to simulate technical mountaineering, but I find that it also helps on climbs during ultra races. I sometimes go with just a hydration pack and try to run up a little faster. I currently do not train enough of running down the stairs, and I should
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TRAINING IN THE FLATLANDS — What to do if you haven’t got a mountain. Stair Repeats
Repeated interval sessions of ascending and descending multiple flights of stairs is the closest you’ll get to hill training. Concentrate on either going up or down fast, vary your foot placement and change it up by taking two steps at a time. Add a loaded pack or ankle weights for further strength gains.
Train your Brain
Long runs and back-to-back sessions are essential, but in the flatlands can be a real test of mental endurance. Use these sessions to build mental strategies for coping with the long hours in ultra events.
Run for the Mill
Sim Phei Sunn at Vibram Hong Kong. Photo: Fuse Choy
No hills, no problem. Use the treadmill incline to do hill repeats in the gym, or put it on maximum incline and practice your fast-hiking technique.
Work with it
probably do that more and improve my descending technique.” Her advice for those training in Singapore? “Build your endurance base on the trails and climb stairs to condition for the ascents and descents. Take part in overseas races and learn from those experiences. More importantly, enjoy your time in the
trails. Discover what energises you on a trail run or in the mountains, and tap into that strength during races.”
Hong Kong-based Jeri from Singapore likes long stuff — her upcoming races include the inaugural 400km Ultra-Trail Gobi Race and the Hong Kong Four Trails Ultra Challenge. When she's not exploring new trails, Jeri strives to find the perfect steak and taste alcoholic ginger beer islandwide.
Even the smallest hill can provide a good workout — you just have to do more of it. Working with what you have may mean repeated laps of a short incline, but it’ll be far more useful in building the right muscle groups than running on the flat. Plus if you can get through boring loop intervals, that mountain will seem like a piece of cake.
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GEAR
14 New GEAR TO Choose from Julbo Venturi
C
ome and try out the latest gear tested and reviewed by Team Asia Trail.
Garmin Vívoactive
Julbo.com | HKD 1,500
The latest sunglasses from Julbo, with their photochromic lenses designed specifically with trail runners in mind, are great for a run on any condition. The large lenses offer peripheral vision with no condensation in humid weather. We found their comfort and stability to be optimal, especially with their temple grips and 3D fit nose, all of which offers a versatile fit. We definitely liked the design.
Garmin.com | HKD 1,999 (HKD 2,399 with heart rate monitor)
Vívoactive is a fitness-tracking watch that is robust enough to satisfy the requirements of the sportiest of us, and stylish enough to grace social events. Comes with a GPS, the watch is equipped with an easy-to-use touch-screen display and two buttons, and can record statistics of indoor and outdoor running, walking, cycling, and swimming. It can also track features such as your heart rate, cadence, and temperature — though this sensor needs to be purchased separately. And, if you just cannot resist unplugging yourself from the digital life, Vívoactive can also be set to receive notifications for incoming calls, text, and emails.
Patagonia Strider Pro Shorts
Patagonia.com | HKD 550
Great breathability and a fast-drying material highlight this regular-fit pair of shorts. The reviewer noticed no chaffing after several hours of running in humid conditions. The side pockets are large and easily accessible, but the mesh is not tight enough to keep gels from bouncing around.
UK Gear PT-1000
UKgear.com | USD 130
UK Gear states their shoes are built to survive 1,000mi. Notably, they developed this versatile road and trail shoe (7mm drop) in conjunction with the British Army. Although we did not reach that distance during our testing, this well-constructed shoe does definitely feel durable. Having a decent support and being comfortable makes this pair suitable for your long runs, letting you keep your lightest and not-so-very-durable shoes for the races.
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Feetures Elite Light Cushion No Show Tab Socks FeeturesRunning.com | HKD 145
Reviewer finds the socks very comfortable to wear — good cushioning and tight fit — but confesses to not have had experienced, nor benefitted from, the target compression provided by the socks. Reviewer tested the socks during a 20km road run under heavy rain and there were no visible signs of blisters.
14 New Gear to Choose From
GEAR
Champion System Sleeveless Trail Running Top Hoka Rapa Nui 2
Champ-Sys.com.hk | HKD 432
A well-established shoe brand for ultra distances, notably known for over-cushioning. The extremely soft foam gives you a firm sense of grip on rough surfaces. One issue Hoka had in previous models was the low durability of the outsoles. The Vibram sole on this model, however, solves this problem while making the grip of its lugs on rocky and wet surfaces even more secure. Its height being lower than other Hoka models offers more stability on short, fast runs while also performing well across hard surfaces. The only downside is the weight of the sole, though the extra grip and durability is worth it.
Designed for running but comes with features of a triathlon top, this featherlight sleeveless shirt comes with a zipfront closure and a rear pocket that is big enough to hold a few energy gels, empty soft flasks, and keys. The sheerness of the fabric makes it the top for showcasing your washboard abs.
HokaOneOne.com | HKD 1,400
Halo Sport Hat
HaloHeadband.com | HKD 280
Soft, lightweight fabric with antimicrobial odour control technology. The best part of the hat is the built-in headband with a sweat-blocking seal, which manages to effectively keep sweat away from your eyes. The reviewer tested it on a hot, humid, stormy day. And it worked well. Tailwind Endurance Fuel
TailwindNutrition.com | 2-serving stick pack HKD 26; 30-serving bag HKD 280; 50-serving bag HKD 380
Tailwind Endurance Fuel, a 54g serving with 200 kcal, combines carbohydrates with electrolytes and includes sodium, potassium, and magnesium. The powder dissolves instantly in water and does not clog up a soft flask. It tastes good and doesn’t at all upset your stomach. The packaging makes it easy to pour the powder into a soft flask with a narrow opening. Reviewer did feel some hunger for solid food — which oftentimes is a sensation experienced during the early days of switching from energy bars to other types of energy drinks.
Champion System WeatherLite Jacket
Champ-Sys.com.hk | HKD 848
Team races are popular in trail running, especially in Asia. Champion System now has a special trail-running collection whose design can be custom-made to contain the colours of your team. This jacket performs well during Asia’s cold seasons. It will stop the wind, while providing good breathability. The vest is light and comfortable on the run.
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14 New Gear to Choose From
Ultimate Performance Stockghyll Force II Waist Pack
Ultimate Performance Malham 1L Waist Hydration Pack
Lightweight and soft, this pack comes in handy for fast hiking or slow runs. It is equipped with a pouch for a 650mL bottle and a 150mL gel bottle, an elastic pocket for your phone, a pocket equipped with a key clip, and can store a headlamp along with spare batteries. The elastic waistband is smartly designed with an ID card pocket.
The good thing about this pack is its capacity, which is very suitable for long hikes. You can fit a proper headlamp, wallet, gels, and a smartphone in addition to the 1L water reservoir that comes with it. However, the reviewer of the pack, who has a small build, finds the fabric too heavy. The water reservoir may be hard to fill to capacity, but once achieved, it’s very convenient to regularly drink out of.
Ultimate-Performance.co.uk | HKD 420
Ultimate-Performance.co.uk | HKD 450
Lyo Food Exotic Pleasure LyoFood.com | USD 4.77 (35g)
Kílian Jornet uses Lyo foods for his expeditions, so we were curious to try these products out, especially considering that Kílian is known to not be in the habit of particularly paying attention to what he is eating. The snack company, however, offers a new line of powder products containing a natural concentrate of vitamins and minerals, which is a great mix that you can add into your smoothies, fruit drinks, yoghurts, or cereals. They have many freeze-dried fruits, but we particularly liked the Exotic Pleasure mix, which comes with tangerines, kiwis, bananas, and pineapples.
Lyo Food Powders 100% Organic Nettle Powder LyoFood.com | USD 6.12 (50g)
This freeze-dried organic nettle powder is not something you pick up for the taste — which is neutral — but for its anti-inflammatory benefits. Lyo provides recipes on their website — and, after giving a few a try, we must say that their green mango shake recipe tastes especially good. Great products for those who want to eat healthy food at a reasonable price.
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TRAIL SHOES OutDry™ uses a one-piece patented construction process that creates a waterproof breathable barrier that is heat-bonded directly to the outer fabric, leaving no seams, no gaps, and no way for water to get in.
Reviewer’s Quote: “Columbia – Men's Peakfreak Enduro Outdry is perhaps the grippiest footwear I’ve ever run in and certainly the driest. This minimalist shoe is lightweight, flat, and if water wants to come in, it will have to come through the same place your foot goes in. I even turned the tap running on the shoe for a minute, rubbed the material while the water ran over it, and when I was done the shoe was still dry.”
Columbia – Men's PeakFreak Enduro Outdry | HKD 1,599
Columbia – WOMEN'S Conspiracy III Outdry |
Combining Columbia’s classic OmniGrip soles, with their unique multidirectional lugs, along with the company’s patented OutDry waterproof breathable construction, Peakfreak Enduro OutDry best showcases its features under wet conditions, where both good traction and resistance to water are greatly desired. In addition, the upper section is covered with a waterproof mesh and welded overlays, a design that will protect your feet while offering even the most avid of outdoor enthusiasts a comfortable journey during their outdoor adventures. Your toenails are guarded by a protective toe cap, and the shoe is equipped with a mudguard feature. Designed for multisport purpose, the shoe has a cushioned midsole with good arch support, and is light enough for running on various terrains.
When it comes to waterproofness, Columbia keeps its promise — testing the pair during Hong Kong’s rainy season, Conspiracy III remained dry even when running through puddles of rain on the trails. Columbia’s OutDry technology gives the shoe its impeccable waterproof protection without bulking up its design. Using Columbia’s Techlite technology, the shoe’s lightweight cushioning at the midsole combined with its fairly wide-based rubber sole — which, notably, provides excellent grip on various types of terrains, offering reliable stability and support at the underfoot — are characteristics which underline the true versatility of this shoe. Without hesitation, can be used for both long hikes and runs.
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HKD 1,499
Columbia - MEN'S Conspiracy Razor OutDry | HKD 1,399 Conspiracy Razor OutDry is a lightweight, multi-purpose shoe that can handle anything from tame, urban roads to rugged, technical trails. Set with Columbia’s classic Omni-Grip ‘microlug’ tread design, the undersurface is remarkably grippy on both uphill and downhill sections, and traction stays consistent across a wide variety of terrains.
Completely waterproof right up to the ankle, splashing through puddles will not result in soggy socks. And if rain does end up seeping in, the shoe dries very quickly. Although designed for multisport purpose, the shoe has sufficient cushioning and support, and is nimble enough for you to comfortably and safely cruise across your favourite trails. The upper is covered with wrapped sidewalls and rubber overlays, making the shoe more durable while giving you additional protection.
TRAIL SHOES
Montrail ¬– MEN'S Bajada II | HKD 1,199
Montrail – WOMEN'S FluidFeel III | HKD 1,199
Montrail – WOMEN'S FluidFlex ST | HKD 1,099
Montrail’s Bajada is a good pair for long runs on rugged trails. The full length of the midsole is lined with Montrail’s FluidFoam, which gives the ride a comfortable and dynamic-feeling bounciness. The sticky carbon rubber covering the entire length of the outsole ensures a good grip on rugged terrain, while a protective shield embedded between the outsole and midsole effectively protects you from trail debris. Additionally, the upper part of the shoe is covered with a lightweight and breathable open mesh, seamless overlays ensure a supportive fit, and a screened rubber print helps prevent abrasions.
Montrail’s FluidFeel III is a cushioned shoe that is designed to take you from your doorsteps to the trails. The hybrid road/trail shoe is fitted with Montrail’s FluidFoam midsole, providing that satisfying bounciness, while a supportive plastic arch, placed at the midfoot, lends support to overpronators. Montrail’s Gryptonite pattern is used on the heel area of the outsole, providing good grip on varied surfaces, while the forefoot area is set with blown-rubber, which successfully shaves off some of the weight and increases the flexibility and cushioning of the shoe. Covering the upper part of the shoe is an open mesh, which makes the pair lightweight and breathable, while overlays give this pair a supportive fit.
Montrail’s FluidFlex ST is a lightweight trail running shoe that offers you a fast ride, without compromising stability and support, and can easily take you from busy roads to those deeply tucked away trails. Thanks to the combination of a 4mm heel drop along with the midsole being set in Montrail’s blended-density foam, the shoe provides great stability and firm support. The effectiveness of the support does not sacrifice flexibility — deep grooves on the midsoles enable elasticity, allowing your foot to move naturally over various terrains. The sticky carbon rubber at the front and heel areas of the outsole ensures a consistently good grip on slippery surfaces. Reinforcement at the toe box gives you the additional protection required to traverse extra rugged terrain. It’s definitely the pair of shoes for pronators, without the bulkiness.
Shop address: Columbia – Shop 726, Time Square, Causeway Bay / GigaSport – Shop 124, Phase II, Pacific Place, Admiralty Hotline: 2310 6523
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FIRST STEPS
Easy Core-Strengthening Exercises By Joshua Steimle
W
hen I started running I didn’t know what my ‘core’ was (in case you’re in the same situation, your core is everything other than your arms and legs). I certainly didn’t think I needed to work on strengthening or exercising anything but my legs. After all, you don’t run with your abs, right? Wrong. It turns out your core is involved in virtually every movement your body makes, and a properly strengthened core will help you run faster, better, and safer.
Suck it in: Believe it or not, if you want a flat, strong stomach, the easiest way to get it, and in fact the only way to get it, is to suck in your belly. All the time. Just sucking in your belly flexes your stomach muscles, which strengthens them, and holds them in a flat position, leading to them staying in that position. When I was a teenager and embarrassed about my slight tummy, I used to suck it in all the time to keep my stomach from touching my shirt, which I felt made me look fat. I didn’t realize I was building up any strength until I participated in a sit-up challenge at school and I was able to do 90 sit-ups within a minute — about 30 more than the next contester. It’s only now that I understand why that was.
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‘No problem!’ you say, ‘I’ll just do some sit-ups, get that belly in-shape, and we’re good to go.’ Wrong again. It turns out that sit-ups and crunches aren’t very good exercises to do at all, since they strengthen the stomach muscles in non-natural ways that can cause a muscular imbalance in your core. That’s the bad news — or some welcome news if you happen to dislike sit-ups. The good news is that there are other exercises you can do to strengthen your core the right way, and they’re fast, easy, free, and can be done without any equipment.
The plank: Get in a raised push-up position, arms straight down from your shoulders, hands flat on the ground, with your body straight. Now hold it. That’s a plank. The great thing about the plank is that it’s also one of the best core-strengthening exercises, and you can do it quickly and just about anywhere. You can mix it up by doing side planks, for which you elevate your body on one elbow while making sure to keep your body straight. To mix it up even more, you can do a normal plank but lift one leg forward as though you’re crawling, then put it back and lift the other leg forward. There are lots of other variations of the plank if you do some searching around the Internet.
Superman: Strengthening your core is as much about your back as your abs. This exercise targets your entire back. Lie on your stomach on the floor, with your legs straight behind you and your arms stretched out in front of you. Then lift your arms, legs, and head so only your midsection is touching the floor. Hold this position, then return to your starting position. Practice variations by lifting one arm or leg at a time.
FIRST STEPS
Modified bicycle: Lie flat on your back. Lift one leg up, now bend it, until your thigh is perpendicular to the ground and your shin is parallel to it, with your knee forming a right angle. Lift your other leg, straight, until it is just an inch or two off the ground. Hold for a few seconds and then switch legs. Keep your lower back flat on the ground throughout this exercise.
Bridge: Lie on your back on the ground with your legs bent, and your feet flat on the ground. Lift your hips off the ground, then extend one leg straight out. Hold it, then put it back down on the ground and switch to your other leg. Repeat.
I purposely left out details about the amounts of repeats and exactly how long to maintain each position for, because this will differ from one person to the next, as well as for the same person as they get stronger. As with any new exercise, start out easy, then increase as you begin to feel comfortable.
With just a 15min session you can easily get all these exercises in, and by doing this two to three times per week you will see a noticeable difference within just a few weeks. Joshua is the CEO of MWI (mwi.hk), a digital marketing agency, and a writer for various business publications including Forbes and Entrepreneur. He lives and runs in Hong Kong. You can contact him @joshsteimle or josh@mwi.hk.
ASK THE COACH
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How Do I Train
ASK THE COACH
for a Hilly Race Living Somewhere Flat Like Singapore? By Andy DuBois
T
raining on terrain as similar as possible to that of your upcoming race is always the preferred option, but when that’s not possible you need to get a little more creative. First of all, we need to understand how the loads on the body differ when going up and down a hill as opposed to running on flat terrain, and only then can we work out what to substitute in order to obtain a similar training effect.
Uphill means you have to do more work against gravity compared to running on the flat, so greater strength is required. When running downhill there is a greater load on the body as gravity has longer to act. Downhill also involves eccentric muscle contractions whereby the muscles are lengthening and working at the same time. These types of contractions do far more damage to the legs than when one is running uphill, and are effectively what makes your legs feel like they have been running on concrete late into a hilly race. Running downhill also requires much faster leg turnover compared to flat or uphill terrain.
Hill Training Any hill you can find is better than nothing. Even Singapore has some hills, they may be short, but there are some hills. You just need to run lots of repetitions to cover enough vertical to make it a worthwhile training session. The aim is to cover the same amount of vertical incline per 10km in your long run as the race you are training for. So, if your race has 4,000m of vertical in 100km, then your long run should have 400m of vertical per 10km. If by doing a lot of hill repetitions you can indeed cover that amount of vertical, then you just need Illustration: Kirk Wescom
to find a way to deal with the mental challenge of many repetitions. Start by working hard up the hill and easy going back down; progress to running faster and faster back down while increasing the number of reps.
Even a 1min hill can have large training benefits — imagine doing 100 repetitions. That gives you an impressive cumulative total of 1h 40min of climbing, and if each repetition went up only 10m, that’s still 1,000m of vertical covered. It might be monotonous, but your legs will thank you come race day. Stair Training If you cannot get enough vertical through doing lots of repetitions of small hills then stairs are the next best option. Mixing hiking and running up to develop strength and power, then gradually increasing speed on the way down to improve eccentric strength, will have your legs in good condition to handle hills during a race. Starting with two 15min sets, and gradually building until you can do 60min non-stop, with a weighted pack, will have you in good shape to tackle the mountains.
Strength Training A program of lunges, squats, and step-ups can help with providing strength for the uphills as well as for dealing with the eccentric loads for descending downhills, and should be part of every runner’s weekly routine, especially if you are training for a hilly race living somewhere flat. Focus on body weight to begin with, and then add more weight. I would place more emphasis on increasing the number of repeats rather than very heavy weights. For example, three sets of 10min of step-ups, with a 10kg pack, will provide you with a great workout.
Speed Training One of the limitations of both stair and strength training is that although they can load the legs eccentrically, they don’t provide the neuromuscular stimulus necessary to condition the legs for the fast long strides that occur when you run downhills. For this you need to turn to speed training. Shorter and faster sessions not only force the legs to turnover more quickly, but the load on the legs — specifically the eccentric load — is also greater, which is great conditioning for the downhills. One speed session per week with repeats from 400m to 1mi, covering 4-8km in total, is highly beneficial.
Treadmills With treadmills you can simulate a hill of any length up to around 15%, so these are especially good for races with long climbs. You can mix up shorter harder sessions and long hiking sessions, but the problem with treadmills is that most of them have no option for imitating downhills. So you’ll need to make sure you include either stair sessions or strength work to train your legs to cope with the eccentric loading. Conclusively, while none of these options are as much fun as spending hours on mountainous trails in Europe or Hong Kong, they will help condition you so that you can handle those hills come race day. You’ll need to be more mentally tough to manage with the dreary repetitions, but look on that as a positive as it will feel so much easier come the day of the event! Andy is an award-winning personal trainer and elite endurance athlete specializing in ultra running. You can find more useful info on his ultra-running coach website (www.mile27.com.au).
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BODY MECHANICS
Not-So-Simple Ankle Sprains By Doug Tahirali
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Not-So-Simple Ankle Sprains
I
t’s a lovely cool day and you are running alone on your favourite trail when suddenly and unexpectedly a rock underneath your sole moves, and your foot rolls inwards, and down you go to enjoy the trail a little closer: ‘That $#@&ing ankle!’
In 2011, the American Academy of Orthopaedic Surgeons estimated that there are 26,000 ankle sprains a day in the USA alone, 80% of which stem from previous injuries. Ankle sprains account for 12-20% of all sports injuries, and are the #1 injury for trail runners, for whom most sprains result from an unpredictable change in terrain. What can be done to avoid this? First, let’s understand what a sprain entails. Ligaments are elastic structures that attach bones to other bones. They stabilize joints, preventing any extraneous movement of these joints. When a ligament is stretched beyond normal limits, we call it a sprain. Alternatively, when a muscle/ tendon is stretched similarly it is called a strain. Grade 1 sprains are ones you can often ‘walk off.’ Grade 3 sprains are complete tears of the ligament, leaving the joint very unstable. Everything else is Grade 2… welcome to medical ‘science.’ In the worst sprains, the lateral peroneal muscle tendons actually snap a piece of bone off the end of the baby toe metatarsal bone! A high ankle sprain occurs when the foot gets jammed upwards and splits the membrane between the two lower leg bones, the tibia and fibula. For our purposes, the sprains in question happen at foot strike. At foot strike, the foot rolls into pronation and the arch flattens. This movement is controlled by a broad fan-like ligament complex on the inside of the ankle, connecting the tibia to the foot. Resultantly, the outside of the ankle has only three very small ligaments fastening the foot to the lateral leg bone, the fibula. As a result of this unequal support on the outside versus the inside, it’s as if we are hardwired for problems. As the foot and ankle are Anatomical diagram of human foot.
your first point of contact with the trail, any problems in ankle, knee, hip, or back ligaments/muscles can increase odds of ankle sprains! Besides stability problems caused by structural injury done to the ligament, another issue is damage of sensory receptors, causing problems with balance and proprioception. Normally, ligaments provide mechanical feedback to the rest of the body via our built-in proprioceptive system. As such, with the help of our eyes and inner ears, this essential system allows our brain to know exactly where our body is during any movement. So, when ankles are injured or fatigued, this feedback is decreased, resulting in the impairment of one’s movements.
Additionally, ankle sprains strain the lateral peroneal muscles/tendons as these parts also get stretched past their normal limits. Visibly, a ‘simple’ ankle sprain is not only a weakness and instability issue but also a sensory proprioceptive injury.
Strength, Balance, and Proprioception In 2006, Thomas Trojian and Douglas McKeag1 reported on a strength, balance, and proprioception test that was reliable in predicting ankle sprains. The ‘single leg balance test’ had a person balancing on one leg, the other leg bent with no contact with the support leg. The subjects were required to maintain this position for 10s with their eyes being closed. Timothy McGuine et al. (2006)2 and Evert Verhagen et al. (2004)3 showed balance training may offer some positive benefits for preventing sprains, though is particularly useful with reducing their recurrences. Clearly ‘R.I.C.E. (Rest, Ice, Compression, and Elevation) until you run’ is not enough when it comes to even the simplest of ankle sprains. Pure strengthening must be done to reinforce the lateral peroneal muscles. The TheraBand and YouTube can take you far. To build strength, balance, and proprioception try single leg balances, single leg squats, and single leg hops; progress to eyes closed, then onto a
BODY MECHANICS
folded pillow, then try a DuraDisc. These balancing discs are great and should be a trail runner’s best friend!
A ‘simple’ ankle sprain is not only a weakness and instability issue but also a sensory proprioceptive injury.
Indeed, some simple training and form changes can reduce chances of ankle sprains. Revamp your routes regularly and run on varied surfaces to challenge your ankles and proprioception. Crosstrain with ankle-intensive sports like basketball and ice-skating. If you run track, change directions each session. Do some workouts running and walking backward. Walk around the track or house on the outside edges of your feet, also trying this backward. Over-striding evidently increases chances of ankle sprains. Instead, shorter strides help with landing sooner and with more stability. Remember — the closer your foot is to being directly under your centre of gravity, the more stable each footfall.
If you haven’t sprained your ankle consider yourself lucky, and work on your strength, balance, and proprioception to avoid joining those ranks. For those who have sprained in the past, research shows you need these exercises even more!
Doug has been a physiotherapist for 26 years and currently practices at Jardine House Sports and Spinal Clinic (www. physiohk.com). This column aims to explain how body parts work and how you can care for and fix them. References: 1. Trojian, Thomas, and Douglas B. McKeag. “Single Leg Balance Test to Identify Risk of Ankle Sprains.” British Journal of Sports Medicine 40.7 (2006): 610–3. 2. McGuine, Timothy, et al. “The Effect of a Balance Training Programme on the Risk of Ankle Sprains in High School Athletes.” American Journal of Sports Medicine 34.7 (2006): 1103-11. 3. Verhagen, Evert, et al. “The Effect of a Proprioceptive Balance Board Training Programme for the Prevention of Ankle Sprains.” American Journal of Sports Medicine 32.6 (2004): 1385-93.
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GEEK RUNNER
Energy Gels and Their Claims — Do They Really Work? By John Ellis
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Did You Know That: The first energy gel, Leppin Squeezy, was originally introduced in 1986 by Tim Noakes, author of the encyclopaedic volume of “Lore of Running,” and Bruce Fordyce, nine-time winner of the Comrades Marathon. In 1988, the energy gel was distributed at the Hawaii Ironman Triathlon.
However, it was only in the early 1990s when GU made energy gels popular with its strong marketing.
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hen it comes to gels, trail runners have never had so much choice, with over 25 brands and 120 flavours now available across Asia. But how do they work and — from caffeine- to proteinto isotonic-enriched ones — should you believe their various claimed benefits? We try to answer that here, with assistance from leading Hong Kong dietician and sports enthusiast Susan Chung, from PhysioTune, who has helped elite athletes at the Hong Kong sports institute for over 20 years.
Energy Gels and Their Claims — Do They Really Work?
The Body’s Fuelling Process and the Role of Energy Gels Humans get energy from two primary sources: fat and carbohydrates. Our bodily fat holds abundant calories, but the process of converting fat to energy is relatively slow. Nevertheless, on runs up to 60-70% of your aerobic threshold, or VO2 max (which is roughly your marathon pace), fat will provide around two-thirds of your energy requirements.
Above this level of exertion, the body needs quicker calories, so ‘carbs’ increasingly become the dominant supply. Assuming you are properly carbo-loaded, this energy is initially provided by around 300-500g — or 1,200-2,000 cal — worth of glucose in the bloodstream and glycogen stores in the liver and muscles, equating to around 90min at half-marathon pace, or 2h at full-marathon pace. The body can replenish muscle glycogen with ingested carbs, however, the rate of intestinal absorption is limited to around 240-320 cal/h, well under the expended rate of 700-900 cal/h on a hard run. Any additional carbs will sit in the gastric system, increasing the risk of gastrointestinal distress. Most manufacturers recommend one gel every 30-60min during periods of exercise. The reality, however, is likely less often for shorter races and more during longer ones.
Caffeine After caffeine was removed from the World Anti-Doping Agency’s banned list in 2004, rugby captain George Gregan, from Wallaby, Australia, famously revealed a 7% increase in his team’s performance with NoDoz caffeine tablets. Indeed, over the past few years, these gels have become increasingly popular and much more caffeinated. Today, both the PowerBar Hydro Max Cola and Clif Shot Double Expresso boast about containing 100mg of caffeine, equivalent to a cup of brewed coffee (80mg), or three cans of coke.
Scientifically speaking, caffeine is recognised for being a mild nervous system stimulant, increasing awareness, blood pressure, and pulse rate — all of which reduces the perception of effort through delaying fatigue. A recent 2012 study, by California State University, showed caffeine could improve 10km running times by 0.3-2.0%, or 4-24s.1 Caffeine also blocks the adenosine receptors on fat cells, increasing fat burning during exercise and extending glycogen stores. The impact of caffeine peaks out at 5-6mg per kilogram of body weight, or 350-420mg for a 70kg runner. It has a half-life of around 6h, and doctors recommend taking no more than 500600mg per day. Peak blood levels occur around 45-60min after ingestion, so many runners like to take a caffeinated gel well before the starting gun.
However, you do need to be careful with caffeine. Chung warns that runners should “assess their own personal tolerance to caffeine as there are individual differences. Caffeine may cause insomnia, anxiety, as well as a racing heartbeat or tremors in some people. It may also affect sleep and recovery if taken too late in the evening.” Isotonic Gels Most gel manufacturers recommend taking gels alongside water to dilute the carbohydrates. This reduces the total molecules in the solution within the intestines to a level similar to that of one’s blood, which increases absorption via osmosis. Scientists believe a 6-8% carbohydrate concentration is ideal, which implies taking 100-400mL of water with your gel.2
On the other hand, isotonic gels do not need to be consumed with water. SiS GO and High Five IsoGel, for example, contain similar amounts of carbs as standard gels, but within more than twice the volume. According to Chung, “isotonic gels are great for endurance exercise in cooler climates where fuel needs to be topped up but where dehydration is not a big concern.”
GEEK RUNNER
C2 MAX The energy in gels is almost exclusively supplied by carbs, but not all carbs are created equal. Simple sugars like dextrose (glucose), fructose (fruit sugar), and sucrose (table sugar) are broken down rapidly for energy, but, during long runs, the sweetness of fructose, in particular, can start to become sickening.
Maltodextrin, on the other hand, is a complex carb that is neutral-tasting, but with weaker bonds, allowing for more rapid digestion. As a result, it’s very popular as the carb base for many gels, including GUs, Hammer Gels, and Carb Boom! Alternatively, many other gels, including Honey Stinger, are based on quicker-burning simple sugars.
Numerous studies by the University of Birmingham have shown that consuming multiple carb sources can increase the rate at which the body converts carbs into glycogen.3 As Chung notes, “Simply put, a mix of different carbs using different channels for absorption is more efficient than one kind of carb.” PowerBar’s C2 MAX Dual Source Energy Blend is based on this principle, with 60% carbs as maltodextrin and 40% as fructose — on the other hand, GUs have an 85% and 15% split. Scientists generally consider that a mixture of glucose and fructose is optimal, and are largely in agreement on avoiding too much fructose given its sweetness (170% of glucose) and potential for stomach distress caused by its slower digestive rate. BCAAs Both GU Roctane and Hammer gels contain BCAAs (branched-chain amino acids), comprising valine, leucine, and isoleucine, which generally support muscle growth and maintenance, especially after workouts or races. BCAAs can also delay the onset of catabolism, where the body starts breaking down lean muscle for energy, especially during prolonged exercise periods.
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GEEK RUNNER
Energy Gels and Their Claims — Do They Really Work?
Any benefits to endurance race times, however, are less proven, with a 2011 University of Zurich study of 28 experienced ultra runners showing no difference in times, or skeletal muscle damage, over a 100km course.4
4:1 Carb to Protein Formula While most gels are based entirely on energy from carbs, Accel Gel with its ‘4:1 carb to protein formula,’ as well as GU Roctane and 2nd Surge, all contain protein. The claim is improved endurance plus reduced post-exercise muscle damage.
Over the years, there have been a number of studies comparing carb-only and carb-protein mixes, and in 2010 the University of Connecticut found that studies of the issue revealed “no significant improvement with protein.”5 Despite potential gastrointestinal issues, the science very much agrees on the value of protein’s post-workout
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ability in aiding muscle recovery — so Chung recommends using Accel Gel as an alternative post-workout snack if you have hard runs across consecutive days.
Conclusions All considering, perhaps the most important gel characteristic is its taste. This also applies to the benefits of each gel — maybe the science is inconclusive for some, but you find you race better with gels containing amino acids, or you value a caffeine kick, or the thinner consistency of isotonic gels over the more efficient multi-carb uptake.
Famously, Lance Armstrong downed a gel every 12min during his New York City Marathon, well more than the prescribed amount, but still finished in a very respectable 2h 46min. It’s hard to comment on what else might have helped him that day, but the point is that everyone is different. So hit the trails and see what works for you, but,
as Chung cautions, “never try anything new on race day, and assess any new supplement during training for your personal tolerance and how it performs for you.” John is a trail tragic and founder of Gone Running, which aims to improve Hong Kong trail running through new brands and community events — www.gonerunning.hk.
References: 1. Astorino, Todd, et al, “Effect of Caffeine on RPE and Perceptions of Pain, Arousal, and Pleasure/Displeasure during a Cycling Time Trial in Endurance Trained and Active Men.” Physiology & Behavior 106 (2012): 211-7. 2. Hebestreit, Helge, and Oded Bar-Or. The Encyclopaedia of Sports Medicine: An IOC Medical Commission Publication (2008): 215. 3. Jeukendrup, Asker. “Carbohydrate and Exercise Performance: The Role of Multiple Transportable Carbohydrates.” Current Opinion in Clinical Nutrition and Metabolic Care 13 (2010): 452-75; also Jeukendrup, Asker, and Kevin Currell. “Superior Endurance Performance with Ingestion of Multiple Transportable Carbohydrates.” Medicine & Science in Sports & Exercise 40 (2008): 275-81. 4. Knechtle, Beat, et al. “No Effect of Short-Term Amino Acid Supplementation on Variables Related to Skeletal Muscle Damage in 100km Ultra-Runners.” Journal of the International Society of Sports Nutrition 8 (2011): 6. 5. Stearns, Rebecca, et al, “Effects of Ingesting Protein in Combination with Carbohydrate during Exercise on Endurance Performance: A Systematic Review with Meta-Analysis.” The Journal of Strength & Conditioning Research 24 (2010): 2192-202.
3 or 4 days
27 Nov 2015
from EUR 438
Marathon, half marathon or 10k. www.bagan-temple-marathon.com
THE PR INCLUDES ICRAEC REGISTRATIONE
The ancient site of Bagan sets the scene for this enchanting race. The course takes runners into this alluring and mystical land where sacred pagodas are scattered across the plains and the route winds its way through traditional settlements that show how life was like years ago. tel. +45 36989838 marathon@albatros-adventure.com
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NUTRITION
Mineral Deficiency — A Common Side Effect of Endurance Running By Katia Kucher
T
rail-runner athletes along with long-distance runners need more micronutrients than less active people. Micronutrients play a very important role in maintaining proper immune function, bone health, haemoglobin (oxygen-carrying protein in red blood cells) synthesis, as well as assist with repair of muscle tissue during recovery. Micronutrients are the key to energy production, so one of the first signs of vitamin and mineral deficiency is fatigue and reduced performance. Excessive training and long-distance running stress many of the metabolic pathways where micronutrients are most required, which results in muscle adaptations that increase micronutrient needs. The turnover and loss of vitamins and minerals among endurance runners may require a greater intake of micronutrients to cover the increased needs for building, repairing, and the maintenance of lean body mass in athletes. The more intense the training and running, the greater the body’s nutrient needs.
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The seven most essential minerals for endurance runners are calcium, iron, magnesium, potassium, selenium, sodium, and zinc. The benefits of these minerals range from keeping strong bones to minimising fatigue. Ultra trail runners and endurance athletes are more susceptible to suffering from mineral deficiency, and oftentimes the condition stays untreated or goes unnoticed until it reaches severe complications. Fatigue is usually blamed on overtraining, but oftentimes mineral deficiency is the culprit. The most common deficiencies in endurance runners and athletes are iron, magnesium, and sodium.
Depending on the intensity of the training and running, sometimes a well-balanced and healthy diet might not be sufficient in providing the minerals and vitamins needed to cover the energy production, muscle repair, and recovery required by the athlete’s body.
Vitamins E and C
Iron
are the most important for endurance runners. These vitamins are antioxidant nutrients, playing an essential role in preventing oxidative damage. Vitamin E is the most critical for athletes as it prevents cellular damage. The need for vitamin E is even more important for those who train at altitude, like mountain climbers. Vitamin E is helpful in reducing inflammation and muscle soreness during recovery and intense training. The levels of vitamin C in endurance runners who train at high intensities tend to be much lower, and as a result this compromises their physical performance. In order to get enough antioxidants, make sure you eat plenty of fresh fruits, vegetables, and whole grains.
is one of the most common mineral deficiencies among endurance runners and athletes. For people training less than 4h per week, iron deficiency is not a concern. Athletes who train more than 6h per week, however, should be conscious of their iron intake through their diet, and be aware of the first symptoms of iron deficiency, such as shortness of breath and fatigue. For long-distance runners and athletes who train for more than 10h per week, it is important for their iron levels to get tested yearly to avoid exercise-induced anemia. There’s also a known condition associated with longdistance running called haemolysis, a disorder whereby red blood cells are damaged from the constant pounding of running.
| ASIA TRAIL • JULY / AUGUST 2015
NUTRITION Magnesium plays a role in adenosine triphosphate production from fatty acid oxidation, cellular metabolism (glycolysis, fat, and protein metabolism). It also regulates neuromuscular, cardiovascular, and hormonal functions. Low magnesium levels can contribute to fatigue, nausea, and muscle cramps. This state can also impair performance by increasing oxygen requirements to provide energy.
Zinc aids in growth, building and repairing muscle tissue, as well as energy production. People with vegetarian-based diets — that is ones that are low in meats and high in fibre — are often associated with having low zinc levels. Zinc also plays a role in the conversion of food to fuel. Athletes who take part in endurance training and long-distance running usually have lower levels of zinc than sedentary people. Also, those who train without days off lose zinc even more quickly.
is a critical electrolyte, which helps cells retain water and prevent dehydration. Sodium also contributes to adenosine triphosphate generation. For ultra runners, especially in hot and humid weather, maintaining adequate sodium levels is crucial to prevent dehydration, or in extreme cases hyponatremia. Drinking electrolyte-based beverages during training and long-distance running is essential. Maintaining a proper and balanced diet with sufficient levels of micronutrients, in accordance with your training level, will lower the chances of any mineral and vitamin deficiency. Recommended daily intake allowance for athletes:
Minerals & Vitamins
Daily Value
Calcium Iron Magnesium Potassium
400-800 IU* 10-15mg 500-800mg 4,000mg
*IU: International Unit
is important for fluid and electrolyte balance, nerve transmission, and stabilizing muscle contractions. Potassium is lost through sweat and urine, so it is very important to replenish potassium levels not only after training, but during long runs as well. So go ahead and grab a banana at the checkpoints. Supplementing potassium during training does increase and speed up recovery and muscle hydration.
Selenium is essential to the production of the antioxidant enzyme glutathione peroxidase. Selenium is a free radical tripeptide made of glutamine, cysteine, and glycine. It is found in the lining of the gastrointestinal tract and lungs, in the liver, and skeletal muscles. Selenium benefits long-distance runners’ immune function and helps repair cellular damage.
Calcium
Sodium
Zinc Selenium Sodium Vitamin E Vitamin C Vitamin B12
Potassium
12-15mg 200mcg 1,000-2,000mg 400-800 IU 500-1,000mg 2.4 mcg
is one of the most important nutrients for endurance runners. Calcium is responsible for the maintenance and repair of bone tissue, preserving calcium levels, as well as regulating muscle contraction and normal blood clotting. It is necessary for runners specifically, and athletes in general, to provide the body with adequate amounts of calcium and vitamin D to prevent low bone mineral density, and effectively help guard against stress fracture. Notably, female athletes are at an even higher risk of calcium deficiency.
Vitamin B complex consisting of thiamin, riboflavin, niacin, vitamin B6, pantothenic acid, biotin, folate, and vitamin B12 — is fundamental in ensuring optimum energy production as well as the building and repairing of muscle tissue. Notably, vitamin B12 is often low in female athletes. Severe deficiency of the vitamin B complex can lead to anaemia and reduced endurance performance. Katia, owner of d.BeFit (www.dbefit.com), is a NASM certified personal trainer, a NASM Sports Nutrition Specialist, as well is a TRX certified trainer.
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Race Directory
Where To Race In Asia DATE
RACE
DISTANCE
LOCATION
WEBSITE
4-Jul
Utsukushigahara Trail Run & Walk (Skyrunning - Japan Championship)
14km, 45km and 80km
Japan
utsukushigahara-trail.jp
Kita Tanzawa
Biwako Valley SkyRace (Skyrunner Japan Series)
44km
k-y-trail.com/kitatanzawa
Oxfam Trailwalker Japan
20km
Japan
50km
Japan
trailwalker.jp
5-Jul 5-Jul
11-Jul 18-Jul 18-Jul 18-Jul 18-Jul
Joshu Mt. Hotakasan Sky View Ultra Trail Mid Summer Race 2 - Ma On Shan OSJ Ontake Ultra Trail
兰州健行者山地马拉松赛
37km, 66km and 118km 10km
100km and 100mi 40km
Japan
Hong Kong Japan
China
runningroomjapan.com/bv yamadanoboru.com xterace.com
powersports.co.jp/osjtrail jianxingzhe.org
18-Jul
张掖祁连山超百公里山地户外运 动挑战赛
19-Jul
Joshu Hotakayama Sky View Ultra Trail
30km, 60km and 120km
Japan
24-Jul
Fuji Mountain Race
15km and 21km
Japan
www.city.fujiyoshida.yamanashi.jp/ div/english/html/race.html
Himalayan Crossing
338km
India
thehimalayancrossing.com/thc
19-Jul
25-Jul 27-Jul 30-Jul 2-Aug 5-Aug 7-Aug 8-Aug 9-Aug 9-Aug
S-Mountain Trail Series The 4100D Mountain Trail in Nozawa Onsen MSIG Singapore Action Asia 50 The Spiti
OSJ Yamanaka Onsen Trail
Mongolia Sunrise to Sunset Mount Rinjani Ultra
Midsummer Race 3 - Needle Hill King Of Sungai Lembing Ome Citizen Trail Run
50km and 100km
14km, 23km and 65km
10km, 21km and 50km 153km 74km
42km and 100km 21km and 52km 10km
10km, 21km and 50km 10km
Take up the next challenge at OSJ Ontake Ultra Trail in Japan. Photo: PowerSports Inc.
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Japan
| ASIA TRAIL • JULY / AUGUST 2015
China
Japan
Singapore India
Japan
Mongolia
Indonesia
Hong Kong Malaysia Japan
zuicool.com/event/zhangye-qilianmountain-100km-mountain-trailchallenge-544 yamadanoboru.com s-mountain.com
actionasiaevents.com
thehimalayancrossing.com/thespiti-2 powersports.co.jp/osjtrail ms2s.org
mtrinjaniultra.com xterace.com
kosl.teampacat.com
www.kfctriathlon.jp
Race Directory
DATE
RACE
DISTANCE
LOCATION
WEBSITE
15-Aug
Salomon Trailwalker
38km and 43km
South Korea
koreatrail.net
22-Aug
The Hakusan Geotrail
250km
Japan
hakusangeotrail.com
16-Aug 23-Aug 28-Aug 29-Aug 29-Aug 29-Aug 30-Aug 1-Sep 5-Sep 6-Sep 9-Sep
12-Sep
La Ultra
Adatara Climbing Marathon Uttarkashi 135
Malaysia Eco 100
Colourcoil Borneo TMBT Ultra Trail Marathon 2015 G5N 2015 - Gunung 5 Nuang Gunung Tahan International Challenge
Annapurna Circuit Trail Race
The Magnificent Merapoh Trail NAC trail run in Niseko
Tenggeli Challenge Race
111km, 222km & 333km 23km
217km 100km
12km, 25km, 55km and 100km 100km
24km and 50km 252km
30km and 60km
5km, 10km and 30km 90km
善行者
21km, 42km
13-Sep
Salomon Trailwalker
22km and 27km
13-Sep
Tokyo Trail Running Series 3: Tamagawa Genryu Trail Run
12-Sep 13-Sep
Petra Desert Marathon
Zao Onsen Sky Trail (Skyrunner Japan Series)
50km and 100km 15km and 35km 25km
India
Japan India
Malaysia Malaysia Malaysia Malaysia Nepal
Malaysia Japan
China
Jordan China
South Korea Japan Japan
laultra.in
runandpeace.jp
uttarkashi135.com/2014/05/07/ the-race etranspay.com
sabahadventurechallenge.com
myultrarunning.com/g5n.html gtic.com.my
annapurnatrailrace.org
runningproject.com.my nac-web.com
xtechallenge.com
petra-desert-marathon.com shanxingzhe.fupin.org.cn koreatrail.net
s-mountain.com
www.kfctriathlon.jp/html/home. html
If you wish to add your race to our race calendar, please send us an email at sabrina@asiasportconnection.com. Please refer to the Race Calendar at www.asiatrailmag.com for the list of year-round trail races in Asia, and the reviews of these races.
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Market place
Escapade Sports ACTION X www.actionxstore.com
G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977 Daily: 11am-8pm
Causeway Bay 1/F, 19 Leighton Road T: +852 2891 1855
Mon-Thurs: 10am-9:00pm Fri-Sun: 9:30am-9pm
Central 1/F, 30-34 Cochrane Street T:+852 2851 0769 Mon-Thurs: 10:30am-9pm Fri-Sun: 10:30am-7:30pm
Repulse Bay Shop 110, Level 1, The Pulse, 28 Beach Road T : +852 2395 2778 Mon-Sun: 10am-8pm
APA Outdoor Shop eShop: www.apa.co/ eshop Free delivery in Hong Kong!
16A Gee Chang Hong Centre, 65 Wong Chuk Hang Road T: +852 3153 4091 E: shop@apa.co Mon-Fri: 10am-7pm Sat-Sun: 11am-6pm
ROUND THE WORLD www.roundtheworld.hk
Shop A, 51 Bonham Strand, Sheung Wan T: +852 2745 6988 Mon-Sat: 11am-8pm Sun: 10:30am-7:30pm
GONE RUNNING LANTAU BASE CAMP www.lantaubasecamp. com
Shop J, Sea View Building, Mui Wo, Lantau Island T: +852 5463 6060 Mon-Fri: 8:30am-7:30pm Sat-Sun & PH: 8am7:30pm Closed on Tuesday
94
www.gonerunning.hk
PASSION RUN 2160 Rama4 Rd., Klongtoei Klongtoei Bangkok Thailand 10110
| ASIA TRAIL • JULY / AUGUST 2015
OVERLANDER
PATAGONIA
www.overlander.com.hk
www.facebook.com/ patagoniahk
Base Camp@ Causeway Bay 3/F Gold Swan Commercial Building, 438–444 Hennessy Rd, Causeway Bay T: +852 3695 0871 Causeway Bay Shop 205, Causeway Bay Plaza I, No.489, Hennessy Road, Causeway Bay T: +852 2319 2038
Base Camp@Mongkok Rm 12-23, 12/F, Hollywood Plaza, 610 Nathan Rd, Mongkok T: +852 2117 1810 Packcity (Mongkok) Shop 229, Level 2, Trendy Zone, 580A-F Nathan Rd, Mongkok T: +852 2116 2707
GigaSports Unit 1, Level 8, Megabox, 38 Wang Chiu Rd., Kowloon Bay T: +852 2629 5009 Shatin Shop 536, Level 5, New Town Plaza, Phase 1, Shatin T: +852 3427 9626 Tseung Kwan O Shop 1129, Level 1, Phase II Metro City Plaza, Tseung Kwan O T: +852 2628 9902
Tsuen Wan Shop UG57, Citywalk, Tsuen Wan T: +852 2117 1720
Mon-Sat: 11am-9:30pm Sun: 11am-9:00pm
Tsim Sha Tsui G/F 25 Ashley Road. T: + 852 3622 2373
Mon-Sun: 11:00 – 21:30 Shop OT224, Level 2 Ocean Terminal T: +852 3188 2400
Mon-Sun: 10:30 – 21:30 Kowloon Tong Shop L2-06, Level 2 Festival Walk Tel: +852 3105 1223
Mon-Sun: 11:00 – 21:30 Causeway Bay Shop 730, Level 7 Times Square T: +852 2506 0677
Mon-Sun: 11:00 – 21:30 Central Shop 2, 46 Lyndhurst Terrace, Central. T: +852 2155 9567
Mon-Sun: 10:00 – 20:00 Shatin Shop 516, Level 5, New Town Plaza Phase 1 T: +852 3188 8138
Mon-Sun: 11:00 - 21:30
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