CONTENTS 08 EDITOR’S NOTE 10 RACE NEWS
FEATURES 18 RUNNER PROFILE Asia’s Extreme Ultra Runners Exclusive interview with 4 top
18 Photo: Foto Lanzeni
endurance athletes
30 TRAINING Boost your Uphill Power 34 INJURY PREVENTION Uphill Battle
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64 Photo: Lloyd Belcher
38 RACING Did Not Finish: DNF
Don’t let a DNF Define you
42 ADVENTURE Tea and Horse Expedition 300 km over 7 days in China with
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elite runners
Photo: Alex Zhou
REGULARS 50 TRAIL NEWBIES Night Trails 52 GEAR Poles and Headlamps Tested
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Digital Edition
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JANUARY 2014
ASIATRAILMAG.COM 58 BODY MECHANIC Static Stretching The Why, When, How and
ON THE COVER
Why Not?
62 FITNESS Plyometric Training 64 GEEK RUNNER Choosing the Right Pair of Sunglasses
Ultra runners: Jeri Chua and Low Chor Kin Photo: Claus Rolff
66 GEEK RUNNER Music Gives Your Running a Boost New apps to track down your training
68 NUTRITION Can’t Beat the Feeling Are cola drinks good for the
endurance?
74 NUTRITION Optimizing Your Pre-race Eating
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76 RACE DIRECTORY Where to Race in Asia
Photo: Claus Rolff
EDITOR: Clement Dumont
RACE NEWS EDITOR: Nic Tinworth PHOTOGRAPHER: Claus Rolff
ILLUSTRATION ARTIST: Kirk Wescom CONTRIBUTORS: Carlo Leandro Dino Caroline Stewart Doug Tahirali Jeremy Ritcey Jeri Chua Jessica Simkin Kami Semick Olya Korzh Pavel Toropov Rachel Jacqueline Riyadh Balbontin Tim Hallworth William Nee
GRAPHIC DESIGNER: Syndy Wang Peh Yee
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30 Photo: Wong Ho Fai
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Issue #2 Bimonthly
EDITOR’S NOTE RUNNING WITH A PRO
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any of us tend to feel under-trained because of our busy lives not allowing us to hit the trails as much as we might want. We wish we could dedicate all our time to trail running - like a pro.
I recently had the chance to go for a run with a professional runner, Jason Schlarb, who was in Hong Kong for his first race outside the US. While I picked his brains about the details of his training, such as how often he trains and what a typical training week involves (see p. 30), I quickly noticed a person who seemed to be very passionate about running and was eager to know more about Hong Kong’s trails and the running community here. Jason recently joined the Hoka Team last summer, and has dedicated all his time to trail running since then. His personal best marathon time is a fast 2:27, but he always wanted to run in the mountains. There are still very few professional trail runners, and most of them are unable to scrape out a living when compared to professional marathoners. Jason’s main motivation to switch from road to trail was the opportunity to do what he loves, race around the world, meet other runners, eventually win some races, but most importantly to discover new trails and feel challenged by nature. The endurance runners we have interviewed in this issue clearly demonstrate the same ambitions - to push their physical and mental limits. By these constant testing of our limits, we may sometimes DNF (Jason decided to dropped out of the race in Hong Kong while he was leading), but this should not ultimately affect your ambition, rather it should make you stronger (see p.38). Trail running gives us a reason to cross borders; it is one of the best ways to explore countries and meet locals while running through isolated regions (see p. 42). It doesn’t matter whether you are a pro, a good amateur, or a runner fighting with the cut-off times, the trail will always be there to challenge you, and that’s a great feeling!
Photo: Wong Ho Fai
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Clement Dumont Editor, Asia Trail
RACE NEWS
THE HIGHEST TRAIL RACE IN CHINA Shangrila 100 Organizer contact: sinosam@qq.com Text: Pavel Toropov
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Photos: Shangrila100
he Chinese trail racing calendar has a new addition – a 100 km (62 mile) race in the mountains around the picturesque Tibetan town of Shangrila in northern Yunnan. It is branded as China’s highest race – with the base altitude of 3,200 m (10,500 ft), the course takes you as high as 4,000 m (13,100 ft). This year was the first edition of the race with the opening ceremony held in a monastery above the old town, and before the race all the runners had to spin a giant golden Buddhist stupa under the watchful and approving eye of the lamas. The course started from the old town’s main square, squeezing through the narrow streets of the old town, crossing the valley and then steeply spiraling up into the mountains, taking the runners through old growth forest, yak pasture meadows and Tibetan villages. The course then descends to Napa Lake at the bottom of the valley and finishes back in the old town. Rudy Gilman and Yang Jiagen, China’s top 100 km runner, pulled away on the first climb, followed by Pei Chuan, an elite runner from Xiamen and myself. Pei Chuan, unfortunately, then suffered altitude sickness and pulled out after 15 km (9.3 miles). It was then a two horse race between Rudy and Jiagen, but at the 80 km (49.7 mile) mark the Chinese runner, formerly a worldclass marathoner produced by the Chinese sports system, managed to pull away and crossed the finishing line in 10 h 20 min, 8 min ahead of Rudy, an elite American runner training in Yunnan. The awards ceremony on the main square attracted a large crowd of locals and tourists alike. Next year’s race will feature a 10 km (6.2 mile) and a 50 km (31 mile) version, and the race organizers aim to take the course further into the mountains to include more of the spectacular trails and scenery the area is renowned for.
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RACE NEWS
The winner Yang Jiagen on his way back to Shangrila.
Results 1. Yang Jiagen (China) 10:19 2. Rudy Gilman (USA) 10:27 3. Cao Jinyuan (China) 12:19
The route maintained the runners at high altitude in the northern Yunnan.
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RACE NEWS
HIGH AND WILD ON THE KINABALU Mt. Kinabalu Climbathlon climbathon.my
Text: Carlo Leandro Dino
Photo: Sabah Tourism Board
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t 4,095 m above sea level (13,430 ft), it is not the highest but Mt. Kinabalu is not for the weak; experienced mountain climbers on full packs take 2-3 days to reach the summit. So think about it; from Kinabalu Park entrance, you have 180 min to tap the summit marker. That’s a 2,400 m (7,870 ft) ascent over 12 km (7.5 miles) of mountain trails. Once you’ve made it, good, you’re halfway done. You now have 4.5 h to cross the finish line in Kundasang descending 2,700 m (8,860 ft) over 21 km (13 miles). High altitude is another challenge; even mountain runners can get a dose of dry cough, heavy headache and sometimes even worse. You’ll be hoarding oxygen once you get the chance. This race is after all designed for mountain rescuers on foot, therefore, one serious achievement for trail runners. The 27th edition has proved to be one of the most memorable, being the final contest of the Asian Mountain Race Circuit together with the Pilipinas Akyathlon® and Fuji Mountain Race in Japan. The organizers staged for the 500 participants an elite 33 km (20.5 mile) category (summit race) with 4,000 m (13,120 ft) elevation gain, and an adventure 23 km (14.3 mile) race.
And strong they were. Elites reached the summit after just 2 h of climbing; now flying their way down in a quad-pounding fashion. New course means new record by Malaysian and mountain guide David Simpat as he exploited the home soil advantage and led the race both to the summit and finish, posting a time of 4 h 12 min. Hot on his heels was the Japanese top gun Dai Matsumoto finishing second in 4 h 18 min. Rounding up the podium was another Malaysian trail specialist Saffrey Sumping who turned a 4th place at the summit into a 3rd place finish. In the women’s category, Ruth Croft dominated the women’s category in 5 h 24min, followed by the local Danny Gongot and Nora Senn, a Swiss runner based in Hong Kong. Summit Race Men 1. David Simpat (Malaysia) 4:12:29 2. Dai Matsumoto (Japan) 4:18:27 3. Saffrey Sumping (Malaysia) 4:29:37
Women 1. Ruth Croft (New Zealand) 5:24:28 2. Danny @Kuilin Binti Gongot (Malaysia) 5:57:36 3. Nora Senn (Switzerland) 6:21:17
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Asian Mountain Race Circuit 1. Dai Matsumoto (Japan) 2. Dino Polinas Mantilez (Philippines) 3. Fabian @ Osmond Bin Daimon (Malaysia)
Dino Mantilez (Philippines) executed the biggest pass of the race coming from a 9th place at the summit to finish 6th.
RACE NEWS
NEPALESE DOMINATE HONG KONG'S NEWEST 100 KM TNF100 HK Text: Nic Tinworth
thenorthface100.com
Photo: Eddie Chiu / A Photography
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ver one thousand eager ultra running fanatics left Tai Mei Tuk at 8am to tackle two tough courses on the inaugural TNF100 Hong Kong on the weekend of 14th - 15th December. The four hundred 50 km (31 miles) runners followed a circular course taking them along Plover Cove Reservoir Country Trail, into Wu Kau Tang, Lai Chi Wo and Luk Keng, to a final check point at Hok Tau reservoir, before a last grueling climb of the Pat Sin Leng range led them back to the finish at Tai Mei Tuk. After reaching Hok Tau, over six hundred 100 km (62 miles) runners continued on to more challenging mountain trail along Lung Shan, Tai To Yan, Tai Mo Shan and Wong Leng, before tackling the same Pat Sin Leng section.
Cold weather and heavy rain later on in the day and into the evening accentuated the difficulty, and yet some incredible times were clocked up, with Nepalese runners taking top honours in both gender categories - Purna Tamang winning the men’s in 12 h and Manikala Rai taking the women’s in 15:37. Men’s first runner up was Stone Tsang (Hong Kong) in 12:40, with Wong Ho Chung (Hong Kong) rounding off the top 3 in 13:09. An inspired run by Hong Kong local Aya Noyes saw her finish second female in 16:45, followed by Bitbit Baby Marites Sotto (Philippines) in 17:02. In the 50km race, Jay Kiangchaipaiphana (Thailand) stormed home in 5:45 to win, with long time local Hong Kong trail runners Richard Scotford (6:53) and Rupert Chamberlain (7:03) making up the top three.
“I set out to design the most varied and beautiful course I could within the parameters of making it a loop course, avoiding pavement as much as possible. For those who want a challenge, I think this is a dream course,” Race Director Keith Noyes said, and with only 259 finishing the 100km course from a starting field of over 600, it seems it was more than challenging enough for some. The Nepalese Purna Tamang dominated the locals on this technical race.
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RACE NEWS
HOURS ON MUDDY TRAILS Mapawa Trail Run Facebook- Mapawa Run Text: Riyadh Balbontin Photo: Studio 8
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rossing through two local provinces - Misamis Oriental and Bukidnon - the third edition of the Mapawa Trail Run was held on October 27, 2013, at Emmanuel Pelaez Ranch, located at Mapawa, Cugman, Cagayan de Oro in the Philippines.
42km Men 1. Edgar Lapasigue 5:21:47 2. Bernard Gonzales 5:39:12 3. Robert Quibando 5:45:15
After a night of heavy rain, 305 determined runners set off on 42 km (26 mile), 21 km (13 mile), and 5 km (3 mile) courses, all of them finishing eventually. The last of the 42 km participants arrived back after 9 hours, proclaiming it one of the hardest trail runs they’d ever done - the heat and steep inclines taking their toll.
42km Women 1. Flordemay Dagahusan 8:14:15 2. Caire Paner 8:15:28 3. Kelly Lim 8:21:24
LANTAU ON RELAY Salomon LT 70
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events.lantaubasecamp.com Text: Jeremy Ritcey Photo: Eddie Chiu /A Photography
unners from around the region gathered for the first edition of the 70 km (43 mile) Lantau Trail race and were treated with nearly 4,000 m(13,000 ft) of ascent, beautiful trails and high temperatures. Anders Jenson (9 h 37 min) from Singapore took the men’s title, while Lantau local runner Olivia Luk (12 h 14 min) took home the women’s trophy. The shining star of the event was the relay category, which added a built in cheering squad at each checkpoint. Local runners Law Chor Kin, Thomas Lam, SK Tang and Ying won the relay of 4 category in a blistering time of 6 h 50 min, while Jacky Leung and Olya Korzh blitzed the relay of 2 category in 8 h 30 min.
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RACE NEWS
FAST TIMES IN THE MOONLIGHT Barclays Moontrekker barclaysmoontrekker.com Text: Nic Tinworth
Photo: Wong Ho Fai
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ne of Hong Kong’s few night courses, the Barclays Moontrekker criss-crosses some of Lantau’s best natural trail, and took place this year on Friday 25th October in perfectly cool, clear and dry conditions.
The full ‘Sunrise 40km’ (25 miles) started at 9pm and the shorter ‘Moonlit 27km’ (17 miles), which misses out a 13km (8 mile) loop around the Chi Ma Wan peninsular, kicked off at 11pm. Both started in Mui Wo and culminated with an epic 600m (1,900ft) climb up Lantau Peak from Ngong Ping, before a final jaunt down the old Lantau Road to the finishing line at Cheung Sha beach.
Started four years ago by race director William Sargent as a night hiking event, the inaugural 300 participants were encouraged to ‘Beat The Sunrise’ by getting to the top of Lantau Peak before dawn break. While many individuals and corporate teams still treat it as such, it has grown to be one of the city’s leading night races, with competition growing in strength and times getting faster each year. It’s a good mix of serious trail runners, and more casual participants who are out there to challenge themselves with friends whilst having fun. All proceeds from the race go directly to the Room to Read charity. Weaving it’s way around coastal paths, old villages and some of Hong Kong’s best country trails, the course offers a great mix of technical, exposed and undulating dirt and forest trails. Good equipment and night running experience definitely came into play. Valerie Lagarde, Women’s 40km runner-up, was ready: “I never run in the dark while training because I’m scared of wildlife, but equipped with a super strong light, I could run the technical trails with reassurance.” Men’s 40km winner Clement Dumont shaved mere seconds off last year’s winner Jeremy Ritcey’s time, with women’s 40km winner Claire Price bagging a second consecutive win, both setting new course records in the process.
Sunrise 40km Men 1. Clement Dumont (HOKA/2XU) 4:04:11 (new course record) 2. Wong Ho Chung (Champion System Adventure) - 4:14:42 3. Lee Quane - 4:35:18 Women 1. Claire Price (Salomon) - 4:36:03 (new course record) 2. Valerie Lagarde - 5:11:17 3. Jeanette Wang - 5:23:25 27km Men 1. Shane Early - 3:21:56 (new course record) 2. Dwyfor Evans - 3:22:52 3. Adrien Choux - 3:23:41 Women 1. Denvy Lo - 3:45:38 2. Zein Williams - 4:00:59 3. Anne Prenez - 4:32:42
Speaking at the end of the race, Mens 27km winner Shane Early had this to say about the event: “One of the best races in Hong Kong for trail runners who enjoy running on real trails, with elevation and on Lantau Island. Have to mention that the race organization is top notch. The finish area is more like a post race BBQ/beach party.”
Seinnheiser team won the 4 runners’ category
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RACE NEWS
RITCEY REIGNS SUPREME King of the Hills
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round 600 runners kicked off the 2013 KOTH series in Sai Kung on December 1st and were treated to low temperatures and humidity, clear and sunny skies, and fantastic views along an overgrown and bushy course.
seyonasia.com
Text: Nic Tinworth Photo: Claus Rolff
Leading from start to finish in the full marathon, Jeremy Ritcey (Salomon) announced his return to top form with a personal best 3 h 48 min on this course, followed closely by Will Davies (Salomon) in second and Arnaud Picut. The top three women came in bunched together with Mathilde Heaton (HKTR) just in front of Denvy Lo (running with her dog!) and Linda Russel (Vibram) close behind.
In the half marathon, Romain Riche (HKTR) owned the mens course in 1 h 42 min – his first KOTH win – and Olya Korzh (Salomon) crossed the halfway line first for the ladies in 1h 49 min, putting her in the top 10 overall.
LANTAU HOSTS SECOND ACTION ASIA HK50 SERIES MSIG50 Lantau actionasiaevents.com Text: Nic Tinworth
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Photo: Claus Rolff
he MSIG50 Lantau was held on 7th December 2013, the second 50 km (31 mile) race in the 20132014 series. Runners could also choose shorter 27 km (18 miles) and 14 km (9 miles) distances.
Starting and ending in the North Plaza of Discovery Bay, participants were blessed with clear, sunny and cool skies for their sojourn around the hills of Lantau, where the 50 km runners would take in 2607 m of elevation gain with a “brutal but stunning ascent of Lo Fu Tau” at the finish, as described by race director Michael Maddess. Salomon athlete Will Davies grabbed his second win of the series in a new course record of 5 h 18 min, with Olya Korzh (Salomon) the overall women’s winner finishing in 6 h 2 min.
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RUNNER PROFILE
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Interview ASIA’S EXTREME
ULTRA RUNNERS
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Without doubt, the list of extreme ultra runners hailing from America and Europe is long and lustrous. But as the sport rises in popularity in Asia, a handful of runners are completing extraordinary feats and putting this corner of the world on the map.
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RUNNER PROFILE
CHOR KIN LAW 20
CHOR KIN LAW
CHOR KIN LAW Hong Kong
2013 Badwater Ultramarathon, Death Valley, California, USA; 217 km (135 miles); 3,962 m (13,000 ft) D+ 37:50:59; 30th out of 81 finishers
Chor Kin’s top five ultras: 1. Badwater 135 Ultramarathon, USA 2. Raleigh Tornado 156, Hong Kong 3. Hong Kong Four Trails Ultra Challenge, Hong Kong 4. Ultra-Trail du Mont Blanc, France 5. Ultra-Trail Mount Fuji, Japan Ever DNF’ed? Once, during UTMB 2011, when the route was changed due to inclement weather. Photo: Daniel Chung
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hor Kin Law has been to hell and back, but he still smiles at the thought. The Hongkonger completed the legendary 2013 Badwater 135 ultra marathon earlier in record temperatures, calling it the “hardest run” of his ultra running career.
But every painful and impossible step was worth the immeasurable lessons gained. That’s not to say the 217km (135 miles) journey was enjoyable. “I have never experienced such a hard time during a race,” he says, recalling the never-ending tarmac, battles against incessant headwinds like a “giant hairdryer in your face”, all the while suffering through constant stomach cramps and dehydration. Add to that the oppressive heat
Chor Kin Law determined to complete the Badwater 135 with temperatures logged at over 50 ˚C
Favourite quote: It’s my own: “If you think you can, you can!” of Death Valley – the lowest point in America at 86 m (282 ft) below sea level. The air temperature was logged at 54 ˚C at the 67 km (41 mile) mark and the surface temperature was a whopping 76 ˚C. Yet, the 36 year old surveying officer overcame ceaseless battles to finish in 37:50:59.
“I was amazed how a tough mind and strong determination could overcome the seemingly impossible mission.” Just twelve hours before crossing the finish line at Whitney Portal, his crew wasn’t sure he’d make it. Though he’d started confidently, waves of nausea set in after 70km (43 miles). Then came the vomiting. He was forced, frustratingly, to a shuffle and then lying in his support vehicle, defeated. Asked if he thought of giving up, his
response is an emphatic “no”.
“I always had the goal to finish, no matter what.” His crew, meanwhile, had other ideas. Without keeping on top of his nutrition, Law’s outlook did not look good.
But as dawn broke and he received the all clear from the medical tent, he trudged on. Realising his stomach issues were due to drinking iced water, he shifted to something warmer and began stomaching food. Soon, he picked up the pace. Ironically, the hilliest, most challenging final sections of the race are where Law did his best. Despite 150 km (93 miles) and 20-odd hours on his legs, he began running the uphills and gained on his competitors. In the final 20 km he surged to the finish, crossing triumphantly with the Hong Kong flag in his arms. The harrowing experience consolidated ten years of ultra running for Law.
“No matter how well you prepared, for such a long distance and tough race, there are so many things that are out of your control, like the weather, how your body reacts,” he lists.
“But the uncontrollables are uncontrollable. If one can focus on what he can manage and try his very best, then one can finally get to the goal.” Though Law hopes to return to the desert one day to fulfill his goal of a top ten finish, it won’t be anytime soon.
“Badwater needs careful planning, committed training, and careful execution.... I believe with the experience I had this year, I will do much better next time.”
In the meantime, he’s taking a more relaxed approach, participating in local races with his wife, Ida Lee, also an accomplished ultra runner, and enjoying running with friends. He recently completed the Hong Kong Oxfam Trailwalker with team 2XU HOKA UFO in 12:35, taking third place.
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RUNNER PROFILE
JERI CHUA
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JERI CHUA
JERI CHUA Singapore
2013 Tor Des Geants, Italy 330 km (205 miles) 24,000 m (79,000 ft) D+ 145:38:29 298th out of 383 finishers, 22nd female out of 38 female finishers Jeri’s top five ultras: 1. Tor des Geants, Italy 2. Ultra-Trail du Mont Blanc, France 3. Great North Walk 100 Miler, Australia 4. The Classic Quarter, Cornwall, UK 5. The North Face 100, Australia
Have you ever DNF’ed? Yes, for various reasons usually injury related, but mainly so I can live to race another day.
Photo: Shamsul Adzrin
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hen it comes to running ultras, Jeri Chua doesn’t like to think too much. If a race piques her interest, she goes with her gut and signs up. So when stories from a friend of the ‘world’s craziest mountain race’ stirred familiar urgings, Chua knew she had to register. Six months later she found herself at the start line of the Tor Des Geants wondering what on earth she had got herself into. There are marathons, there are ultra marathons, and then there are mammoth beasts of ultra running adventures. Tor Des Geants falls into the last category. Over six days (150 h cut
Climbing towards Grand Tournalin at 2,535 m D+ (TDG 2013). Photo: Wang Bo
Favourite quote: I’m torn between “If it doesn’t kill you, it’ll make you stronger.”, or “Pain is temporary, but your finish time on the internet is forever.” I use both regularly!
off), runners journey for 330 km (205 miles) though the foothills of the highest Four-Thousanders in the Alps, through the Gran Paradiso Natural Park and the Mont Avic Regional Park – up and down repeatedly for over 24,000 m (79,000 ft) of positive elevation gain. “I spent the first two days trying to think of ways to DNF legitimately,” says the pocket-sized Chua, rattling off a large list of ailments that plagued her on her grueling six day journey with an accomplished smile – giant blisters, swollen limbs, sleep deprivation and near hypothermia.
Endless ascents and descents tested her resolve. To add to the challenges, on the first day she came to the rescue of Chinese ultra runner Yuan Yuan who had suffered a terrible fall, only to discover
en route that he had later passed away in hospital. “I convinced myself just to keep putting one foot in front of the other, and after that, failure was not an option,” she says. “I really tried not to let it bother me too much… at the very least a small gesture would be to finish to honour his effort.” “Danger was always present in varying levels, more so when you’re so tired you can’t walk straight and there’s a sheer drop to one side of the trail,” she explains. The fourth night was the most challenging: after climbing peaks above 2,000 m (6,500 ft) overnight through severe sleep deprivation, at the sight of a mountain refuge silhouetted against the sunrise, she burst into tears of relief.
“My main fear was not being able to continue if I fell, and who on earth would come get me, and how. There were points when I really didn’t think I’d make it that night.” After six days of walking, running and fast hiking and sleeping a mere 5.5 hours she crossed the finish – the first Singaporean woman to do so yet. She celebrated with a bottle of champagne and three pizzas.
For Chua, it’s journeys like these that equip her with lasting life lessons.
“I like how my limits get tested… when you’re stripped down to mind over matter.” But she admits TDG took every bit of determination and resources she had. Despite the brutality of the event, she doesn’t hesitate to recommend it to others.
“It’s the most beautiful event I’ve ever done,” she exclaims before adding a word of warning: “just be prepared!” Next on the agenda is a 300 km (186 mile) journey over Thailand’s trail to “explore some new terrain” she says casually. She has also signed up for the TransRockies ultra in the Colorado Rockies in 2014.
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RUNNER PROFILE
JONNIFER LACANLALE Philippines
BIGHORN 100 miler, Wyoming, USA; 5,580 m (18,300 ft) D+ 29:33:32; 59th out of 117 finishers
Jon’s top five ultras: 1. Great North Walk 100 Miler, Australia 2. Ultra-Trail du Mont Blanc, France 3. Hardcore 100 Miles, Philippines 4. The North Face 100, Philippines 5. Western States 100, USA Have you ever DNF’ed? Yes once because of gastroenteritis.
Photo: Rick Gaston
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n 2012, Jonnifer “Jon” Lacanlale became the first Filipino to complete the famous Western States 100 Mile Endurance Run. More incredible than his historic finish is the journey it took – he ran much of the race with two sprained ankles and just 30 % vision.
“Gives me goose bumps every time I think of it,” he says, recalling his 29 hour and 50 minute journey. With his eyesight deteriorating from 43 km (27 miles) – presumably from altitude – he began tripping on the rocky trails, spraining both ankles. Despite his injuries, he dug deep to finish just ten minutes short of the 30-hour cut off.
Topping off his list of achievements since is a sub-30 hour finish at the Bighorn 100 miler in June this year – his second 100 miler after an impressive second place finish at Philippines Hardcore 100 in February. In between he completed the Four Lakes 100 kilometres ultra and TNF100, both in the
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Philippines. Not bad for someone who only picked up ultra running five years ago.
Though running has always been a part of his life, it wasn’t until he decided to run 50 km (31 miles) for charity in 2008 that Jon found his penchant for running far. In the same year, he signed up for the TNF100 in the Philippines and has been running further and faster ever since. “[One hundred miles] seems to be a natural progression. Just thinking what lies beyond 100 km mark evokes curiosity and gives a primal appeal to it.” Taking part in such challenges are also a way for the 43 year old lawyer to find out what he’s capable of.
“I don’t think it is all about physical prowess. There must be a spiritual aspect to it,” he offers. “You also get to see more of the beautiful spots or landmarks when
Favourite quote: “Out of sufferings have emerged the strongest souls; the massive characters are seared with scars.” Kahlil Gibran doing 100 milers.”
Jon has used his running exploits to give back to the local Filipino ultra community, which is growing exponentially. Since 2011, Jon has been organizing the Clark-Miyamit Falls Trail Ultra (CM50) with 50 miles and 60 km distances. The out-and-back course follows a footpath connecting an old air base to the scenic Miyamit Falls in Pampanga, near Mount Pinatubo, Philippines. The hilly Miyamit had been Jon’s training ground, and one day the idea struck him to share it with others.
“From a measly 50 or so runners in 2011, the race has now attracted, both local and foreign, almost 200 runners in the November 2013 edition and the CM50 (miles) grants 2 qualifying points for UTMB.” Jonnifer finishing his second 100 miler despite injuries. Photo: Rick Gaston
JONNIFER LACANLALE
JONNIFER LACANLALE 25
RUNNER PROFILE
ANDRE BLUMBERG 26
ANDRE BLUMBERG
ANDRE BLUMBERG Hong Kong resident (German)
Before he had time to recover, he was off to Leadville, Colorado – the highest of all the races and where his journey almost ended. On his way to the 97 km (60 miles) checkpoint, a glance at the watch and quick mental arithmetic showed he was in danger of missing the cut off – a fact he attributes to an oversubscribed out-and-back course “and that there was no Coke at the aid stations, easy fuel for my degrading stomach at the time”.
Grand Slam of Ultra running: Western States 100, the Vermont 100, the Leadville Trail 100 and the Wasatch Front 100 640 km (398 miles) 22,768 m (74,700 ft) D+ 117:19:29 30th out of 81 finishers Andre’s top five ultras: 1. Hong Kong Four Trails Ultra Challenge, Hong Kong 2. Northburn 100, New Zealand 3. Wasatch 100, USA 4. Ultra Trail Mount Fuji, Japan 5. Leadville 100, USA
Ever DNF’ed? Yes. I DNF’ed the TD100 miler in the Philippines in both 2011 and 2012 Photo: Patchanida Pongsubkarun because, in hindsight, I didn’t want it hard enough. I plan to go back one day and finish it on the podium. Favourite quote: Dare to dream – “What can be imagined can be achieved.”
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or some runners, a single 100 mile race is enough. For Andre Blumberg, even four of them within 10 weeks didn’t hit the mark. To add an extra element to this unthinkable feat, known as the Grand Slam of Ultrarunning, Blumberg travelled back and forth from Hong Kong four times, accumulated almost 105,000 km in the air and took only 22 days of annual leave. Impressive, to say the least. “I landed in the US on a Wednesday to run a 100 miler on the Saturday; I landed back in Hong Kong at 6am, home to shower, in the office at 9am for half a dozen back-to-back meetings… It was brutal but it was truly an epic summer,” Andre standing a high four after completing the Grand Slam. Photo: Patchanida Pongsubkarun
was the hardest of the lot, he says. But, with another one down, Blumberg was halfway there.
he says now with a mixture of relief and accomplishment.
The Grand Slam is so challenging that only 254 runners have achieved it in its 27-year history (some of them, more than once). It starts with the historic Western States 100 Mile Endurance Run in Squaw Valley, California. An unusual band of weather made the course uncomfortably hot this year, resulting in a 65 % finisher rate. But Blumberg, ever cautious and with the end goal in mind, soldiered on through the day, crossing the line in 26:37:11 and earning himself the coveted bronze buckle.
He returned less than a month later, this time for the east coast and the Vermont 100 Miler. Statistically the easiest of the quartet, the ups and downs were still relentless. Add to that humid weather and a “no headphone rule” it
Thankfully, a lone pacer came across Blumberg and offered to run him home. Despite his condition, Blumberg hesitated before accepting the offer. A man of extremes, he had imposed another requirement on his Grand Slam goal: no pacers, and certainly no mules, although race rules allow it.
“Ultra running in my view is an individual sport,” he rationalises. “Aside from the physical aspect, the mental side is quite important to finish a 100 mile race. Having a pacer blurs that line substantially… Personally I like to be solely accountable whether I finish or not, and finishing without a pacer is just so much more of an achievement.” Despite his strict moral boundaries, he allowed himself the company and made it to the checkpoint with minutes to spare. He went on to finish in 29:28:36.
With a renewed lust for his Grand Slam journey he prepared himself for the crowning moment: Wasatch 100. “Just 20 days after Leadville: 8,000 m (26,200 ft) of climbing, altitude and rugged trail in parts… The perfect climax,” he says with a wry smile. He finished in 34:57:00 – the longest of the lot – but knowing the saga was finally completed.
“Doing the Grand Slam is totally different from competing in an individual race. I always kept the whole series in
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RUNNER PROFILE mind. Finishing a race in itself didn’t mean anything… It was about the journey.”
On the downside, completing in these iconic races as part of the Grand Slam took the sheen off each achievement. Celebration was short lived, his eyes quickly settling in on the next challenge. “Looking back, I find that a bit sad since celebrating the milestones was very limited. And then all of a sudden it was all over: ten weeks, four races. Boom – all finished…. I wish I could wind back and press the “replay” button and relive the highlights again.”
But in typical Blumberg style, the wheels are already set in motion for his next challenge: the HURT100 miler in Hawaii in January. After that, he will run the Hong Kong Four Trails Ultra Challenge – a total of 298 km (185 miles) and 14,400 m (47,200 ft) in cumulative elevation over the region’s four long distance trails. Then, to celebrate his 45th birthday in 2015, he’s in the early stages of planning to run 1,900 km (1,180 miles) across Thailand in 22 days (www.crossthailand.com).
For Blumberg, it’s all about the mental fortitude, rather than the physical achievements in ultra running. “Talent is certainly not my forte… It takes a lot of effort for me,” he admits (although his exploits show otherwise). “My mental strength is an asset. There is a narrow line between determination and craziness, and I leave it to the reader to decide.”
Andre running the second 100 miler of the Grand Slam - Vermont 100. Photo: Patchanida Pongsubkarun
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TRAINING
BOOST YOUR UPHILL POWER Text and Photo: Clement Dumont
Will Davies power walking on the HK50 series.
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BOOST YOUR UPHILL POWER
P
ushing your body to defy gravity over prolonged periods of time can take both a heavy physical and mental toll as the uphill running forces your body to work harder with every step. Rather than ignoring steep hills just because they’re tough, I recommend you include dedicated uphill sessions in your base training to help your stride become more efficient and your overall speed improve.
Top of the World Tallest Buildings Climbing the staircases of the world’s tallest buildings may not seem so appealing at first thought, but this relatively new challenge is getting quite popular. The 4,000 places for the Vertical Race Taipei 101 (tallest climb in the world circuit – 93 floors and 2,500 steps) are filled within a few days, and the Vertical World Circuit now includes five stages in Asia, with two new additions – Beijing in August and the Grand Final in Hong Kong (ICC100) in December.
Indeed, it is quite a challenge to push your heart rate to the max for more than 15 min and continue to climb stairs being consistently out of breath. No matter how slow you go, you will fatigue quicker than you may think you will. This might sound familiar to those of you who run, or try to run uphill during races. I have completed several building races and still find them extremely hard, both mentally and physically. Interestingly, elite runners come from different backgrounds, from track to road, trail running and cycling, but one thing they all have in common is that they include uphill workouts as part of their training. Just as in trail running it’s not only a matter of being the fastest, but being able to maintain a constant high level of effort for the duration of a stair climb. In a study by Italian researchers, elite athletes were followed during two vertical races. The researchers found that the best athletes keep a constant vertical speed and heart rate throughout the race, while the average runner will suddenly decelerate, negatively affecting the race performance. Mark Bourne, winner of the world
Vertical World Circuit In Asia
Taiwan
Taipei 101
Elevation: 448m* Race floors: 91 *Without spire
Beijing, China
Hanoi, Vietnam Singapore
China World Trade Center Landmark 72 330m 74
350m 72
circuit 2013, is particularly good at maintaining a constant pace, rarely leading from the start but slowly picking off and passing the competition one by one. “The main difference with running uphill on trails is there is a consistent (and often very difficult) gradient and stride length”, says Bourne who was also the first runner up at the Australian Mountain Running Championship this year.
How Much Energy? Elites like Mark are able to run up more than 90 floors two steps at a time. Climbing flights of stairs in this manner requires a higher rate of energy expenditure than climbing them one step at a time. However, the total energy expenditure is lower for ascending a stairway two steps at a time rather than one. For example, climbing just a 15 m high stairway five times a day represents an energy expenditure of ~ 302 kcal per week using the one step strategy and 266 kcal using the two step strategy. The greater total energy expenditure of one step ascents of stairways is presumably explained at least in part by the greater ascent duration. Incline treadmill walking and
Hong Kong, China
Swissotel The Stamford International Commerce Center (ICC) 226m 484m 73 82 www.verticalrunning.org
stairway ascending have similar energy costs and evoke similar muscle utilization. The underlying explanation for this could be that the overriding cost involved with both stair ascending and walking up an equivalent incline required the raising of the centre of mass against gravity. Not surprising then that trail runners are among the best staircase climbers! The advice to those seeking to utilise stair climbing specifically as a method to control or reduce weight is to ascend stairways one step at a time; more calories are burned through this form of stair climbing. If you are looking for power gains however, you might want to try the two stairs approach. Stairs Workout You won’t need to look too far around Asian cities to find good indoor or outdoor stairs to train on. To allow a real workout to develop your muscular explosiveness, the effort needs to last a minimum of 2 min. In preparation for a vertical race, world champion Bourne will generally do 1-2 stair sessions a week. In preparation for the ICC100 vertical race (82 floors) in Hong Kong, he included 8 x 20 floors twice a week,
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TRAINING
Power Walking Uphills To conserve energy along races that last several hours, a key strategy of trail runners is to power walk the uphills. William Davies, winner of several trail races in Hong Kong, does alternate uphill running and power walking during races. When training for 1-2 h, Davies will run all uphills, while he will alternate with power walks during races. One gravitates to the balance of energy expenditure vs speed, he says. On steep climbs, the energy required to keep running vs a solid walk is massive, while speed gain is negligible. Pushing hard on training uphill sessions help you to gain in power and will therefore help you find a comfortable pace during the races.
and ran quicker sections of the stairs as ‘speed intervals’.
All it takes is 5-6 sessions to start seeing your fitness improve rapidly, but stopping the workouts will lead to rapid power loss. Therefore, you need to dedicate one session a week during your base training to maintain your level of uphill fitness. Even in preparation for an ultra you should include one specific uphill session to maintain the leg power in the climbs, says the American Jason Schlarb, former sub 2:30 marathon runner who recently joined the Hoka team as a professional ultra trail runner. The advantage of the uphill workout is the low impact on your joints and a fast recovery, which allows you to go for a long run the next day. To maximize the benefits (you don’t want to do this workout on tired legs), it’s better to do this session the day following an easy/ recovery training session.
Start with a 15 min warm-up, your progression will depend on your level of fitness and you can therefore adjust the training plan below. Should be done on stairs or steep climbs. Recover downhill back to the start. Finish with 10-20 min cool down. WEEK 1
WEEK 2
WEEK 3
7 x 2min
5 x 3min
4 x 4min
Another typical workout to develop muscular explosiveness is the plyometrics (see p. 62), while pilates help you prevent injury (see p. 37). References: Halsey L.G., Watkins D.A.R., Duggan B.M. (2012) The Energy Expenditure of Stair Climbing One Step and Two Steps at a Time: Estimations from Measures of Heart Rate. PLoS ONE 7(12): e51213 Minetti A.E., Cazzola D., Seminati E., Giacometti M., Roi G. (2011) Skyscraper running: physiological and biomechanical profile of a novel sport activity. Scandinavian Journal of Medicine and Science in Sports 21: 293–301. Aziz A., Teh K. (2005) Physiological Responses to Single versus Double Stepping Pattern of Ascending the Stairs. Journal of Physiological Anthropology and Applied Human Science 24: 253–257.
INJURY
Uphill Battle Text: Caroline Stewart Photo: Claus Rolff
How to win it!
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INJURY PREVENTION
U
phill running can be physically and mentally exhausting and as a runner you have to be prepared for the challenge that an uphill trail presents. It is not only necessary to have a strict training schedule that encompasses varying distances, intensities, inclines and declines but it is also vital to incorporate exercise to obtain optimal balance between strength and flexibility of your muscles and develop strategies to ensure efficient movement.
Uphill running puts different strains on your body compared to flat race running; first your body is working against gravity which means it has to put in extra effort. Your muscles work harder concentrically and eccentrically to propel you up that hill. ‘Concentric’ contraction is when a muscle shortens to generate a movement (e.g. when the calf muscle contracts to push off) and ‘eccentrically’ is when the muscle lengthens under tension (e.g. when the heel lowers during foot strike). Often the terrain is uneven or maybe soft or hard. This puts your joints and ligaments under increased strain as you have to adapt quickly. There is a natural tendency to lean forward into the hill which means that more hip and knee bend is required during the swing phase to get up the hill – over time this can lead to adaptive shortening and tightening of the hip flexor muscles, limiting the degree of hip extension you achieve when pushing off to propel up the hill, and ultimately reducing stride length and power.
Foot strike in uphill running tends to occur at a mid/ forefoot strike position.Therefore, your calf muscles (gastrocnemius and soleus) and Achilles tendon are under more strain due to the increased range of flexion in the ankle during the stance phase on the hill compared to a flat surface. This results in increased eccentric load in the calf muscles to achieve a controlled lengthening of the muscles in mid-stance. From this lengthened position, the calf muscles have to concentrically contract
quickly to be ready to propel you up the hill at push off phase.
When running, maximum hip extension is achieved at push off when the hip, knee and ankle are fully extended at the start of the swing phase. The hip then moves to its most flexed position at the end of swing phase. For this reason, the hip extensor muscles need to be strong through a full range to achieve a powerful movement from when the hip is most flexed and in a lengthened position, to when the hip is fully extended and in a shortened position due to the increased degree of hip flexion involved to climb up the hill. If these muscles are weak you will fail to get the stride length you are after. When you consider that muscles have to generate more power from a lengthened range (an area in which they are often weak and under trained), contract at a greater velocity to maintain pace, increase the number of contraction to meet the increased number of strides per minute and cope with the challenges of uneven terrain, it is easy see how muscles can be prone to overuse and injury if not optimally prepared for running uphill!
Another common cause of strain when hill running is not external but originates from within – poor postural alignment. If you consider your lower extremity and the alignment starting at the foot, it can have a huge bearing on the biomechanics higher up the kinetic chain. For example fallen arches/increased pronation in your feet (diagram 1) can significantly affect the angle of rotation at your knee, which in turn affects the hip and pelvis. This leads to adaptive shortening of various muscles, ultimately leading to increased strain when running over prolonged distance. This will result in increased energy expenditure and strain on related structures making them more prone to injury. The middle picture in diagram 2 is an example of optimal alignment of the hip,
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INJURY
Pelvis tilts forward Hip internally rotates
Knee moves inward Leg internally rotates
Overpronation of the foot
Leg internally rotates
Overpronation of the foot
Diagram 1
knee and ankle during running that will minimise the stress on your joints. As a Physiotherapist I encounter a lot of runners with common types of injuries, including Achilles tendonitis, gastrocnemius injuries, ITB syndrome and twisted
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One of both knees rotate internally
Both knees remain on an imaginary line drawn from hipjoint to the foot
Diagram 2
One of both knees rotate externally
ankles. These injuries can be due to poor alignment, poor proprioception or inefficient movement resulting in overuse of a particular muscle or tendon. Exercise can better prepare your body for these tough challenges and minimise the risk of injury. Prevention is better than cure after all!
INJURY PREVENTION
Pilates is an excellent adjunct to your training programme as it offers a whole host of exercises that can be used to address core stabilisation as well as alignment of your trunk, pelvis and lower extremities while you are moving (dynamic alignment). This results in less shear forces being exerted onto the joints and providing an efficient movement pattern.
Footwork on the reformer:
This exercise allows for clear assessment and raised awareness of the relationship between the pelvis, hip, knee and ankle. Modifying the area of load onto the medial lateral aspect of your foot can really hone in on those areas that need to be strengthened the most. It can also help to increase mobility within the joints. Achilles stretch on the chair: This is an excellent exercise to specifically focus on foot alignment through a full range of motion. The rhythm of the exercise can work on achieving fast concentric contraction of the calf and then a slow and controlled eccentric lengthening, replicated in the push off and foot strike phase of running.
Scooter on the reformer: This exercise replicates the push off phase of running; it improves strength in the leg and hip muscles, balance and coordination, in addition to helping release tight hip flexors. Performing Pilates exercises regularly allows you to gain control of your body and obtain better body sense when exercising in these differing positions. These benefits will ultimately carry over into a more upright posture when running. Caroline Stewart is a Physiotherapist working at Iso Fit in Central, where she uses Pilates as her main form of treatment medium.
Jumps on the reformer:
This exercise works on proprioception and alignment, builds on core strength and improves concentric and eccentric control in the calf muscles. Strong calf muscles create greater propulsive forces so that runners can go further each stride and increase speed significantly. Pilates exercise that can be done at home: Bridging:
This exercise, which can be done at home, will strengthen your core muscles, hamstrings and gluteal muscles and facilitates release of tight hip flexor muscles. A single leg variation can also be done to increase the challenge.
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RACING
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DNF
WHAT’S WRONG WITH DNF
id
Text: William Nee
T
ot
inish
Photo: Jeri Chua
hese three little letters can be haunting and incredibly depressing. In 2010, I DNFed after going off course on one of Hong Kong’s iconic local King of the Hills races, descending on a wrong trail from the Hong Kong’s highest peak, Tai Mo Shan. The next day, no matter how much I told myself that it was “no big deal” and not an “A Race” of the season, the fact was that I had put in around three hours of intense effort and ended the race with destroyed quads and calves, several blisters, no enthusiasm for running, and a battered sense of self-confidence. I took a few days off running and rested, which gave me time to analyse what went wrong. Arguably, those lessons were more valuable in the long-run than if I had successfully finished the race. One of the most alluring aspects of racing is, as legendary ultra runner Geoff Roes has beautifully put it, the “mystery of not knowing what’s going to happen when we try to push our bodies to their limit “. A DNF is often the result of pushing that boundary too far, and the result can be emotionally disappointing and mentally challenging. However, it doesn’t have to be. Sometimes it’s actually best to drop from a race. And, even if you do DNF, it’s possible to make a comeback, and turn your setback into a positive learning experience. Whether or not it’s appropriate to drop largely depends on pre-race goals and health. Have you had any recent
nagging injuries? Is your race goal to break a certain time, or get a certain place on a well-known course? Or, are you using a gruelling ultra as a way to test your psychological and spiritual limits?
How to Turn a DNF into an Asset For the vast majority of runners in most situations, DNFing is a major disappointment. However, as Singaporean trail runner Jeanette Wang notes, “… it is imperative that you review why you DNFed, because only that way will every DNF make you stronger for the next race. It is important to turn this seemingly negative incident into a positive learning experience.” Most likely your DNF will be due to a few main factors:
1. Improper pacing. Going out too fast, running at a high heart rate at the start of a race, and then “hitting the wall”, being forced to walk, or experiencing severe cramping are probably the biggest causes of dropping. Luckily, this problem is fairly easy to fix. Using a fixed heart rate threshold as a “stop sign” to hold you back in the early stages of a long race (when you feel fresh and fast) can be a good way to solve this problem. 2. Problems with nutrition. From the most novice runner to the very best, we all experience problems
Timo Meyer ‘icing’ his legs in a cold stream. He finished the 70 km Vietnam Mountain Marathon with a broken foot, diagnosed after the race.
with nutrition and hydration at some points, often causing nausea or vomiting. Nutrition can be a very individualised affair. Some people can run 100 mile ultras entirely on gels, while other people (such as myself) can’t take more than one gel per hour without serious issues. The best way to solve this is to experiment with various forms of nutrition at the intensities you’ll be running during a race.
3. Too narrow of goals. Setting a range of goals – rather than just one – can be one way to stay mentally strong and motivated during a race, even if the ideal scenario isn’t working out. For example, if you’re running the Hong Kong 100, you might set an “A Goal” of 15 h, a “B Goal” of 17 h, and a “C Goal” of just finishing.
4. Not knowing the course. Often people DNF because they simply aren’t prepared for all the aspects of a course: whether it be a steep technical downhill section that trashes the quads or a series of undulating hills that taxes the cardiovascular system too much. Some avid trail runners are even caught off guard, both mentally and physically, by long sections of flat road. To fix this problem it’s best to train for the specifics of the race. The “law of specificity” holds that your body can best handle the demands of a race if the body is given time to adapt to stimulus that is similar in training. In other words, you recover from a DNF by more specifically training for the event next time. You can also do more to prepare mentally. Some ultra runners are really starting to explore mental training in more depth. For example, Stuart Mills, an accomplished British ultra runner, spends hours visualizing each section of an ultra course, and imagining how he will feel at each section, and devising strategies for each section.
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RACING When is it ok to DNF? Sometimes, no mental strategy is sufficient, and it’s best to drop out. However, this should only be confined to two main scenarios: dropping to stay safe and uninjured and dropping in order to strategically conserve one’s fitness for another race. Injury and safety. If you’re in the middle of a race and can feel an injury coming on, it’s best to drop out. Remember: safety first! American trail running sensation Dakota Jones wrote about his immense disappointment in dropping from the Hasetsune Cup, one of Japan’s most important trail races of the year. Dakota candidly discussed his disappointment in not finishing and his feelings of having let down his sponsors, friends and family. Yet, given the fact that he was peeing blood, no one can seriously doubt that he made the correct decision.
Similarly, HK-based runner Sabrina Dumont was competing in the CCC – the sister race to the world famous UTMB – that covers beautiful technical terrain in Switzerland, France and Italy. Despite being in good shape and having a solid race, the freezing, winter-like conditions in the mountains caught her by surprise. As the temperature dropped, she noticed that she had somehow lost a glove, and was unprepared for the sudden change in weather. But despite being disappointed with the DNF, there’s no doubt that she made the right decision, in light of the risks of running without adequate equipment. Sometimes it’s important to remember that running in the mountains means dealing with extreme conditions, and a certain degree of danger. DNFing to stay safe is always the wise option. Peaking for a time goal or place goal. Sometimes it could arguably be ok to DNF if your sole focus is achieving a certain peak performance, and you find early on in the race – due to stomach issues, lack of sleep, or some other reason – that you are just not having a good day. In fact, it’s also not uncommon
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for elite athletes to drop from races, especially road marathons, in which they have a set time goal or place goal, but find that they are just not having a good day.
This trend is particularly noted in Kenyan marathoners. Since a marathoner only has the capacity to run one or two great marathons per year, if the pieces of the puzzle simply aren’t falling together in a particular race, it can make sense to drop out and “live to fight another day”. Of course, road running and trail running
“Quitting a race doesn’t define who you are, just as winning a race doesn’t either.”
blocks and prioritising only a few races per year. This enables them to ward off injury and meticulously plan the few races they do intend taking part in. From this point of view, dropping from a major “A Race” that really isn’t going well could be a smart strategy, rather than wrecking your body for a sub-par result. This happened to HK-based Australian runner Andrew Dawson while running the 2013 UTMF. Despite running well in the first part of the race and thoroughly enjoying the stunning views of Mt. Fuji, Andrew wasn’t ingesting nutrition as frequently as he had planned, and the strong first half of the race was catching up with him. He thus decided to DNF at 120 km (75 miles).
“UTMF was awesome and while I guess it was an ‘A race’, for me the ‘A+ race’ was The North Face 100 in Australia that was - Jeanette Wang happening three weeks later,” said Andrew, reflecting on his decision. “TNF100 is the key trail ultra in Australia and I’d already are quite different, and trail running booked flights to head home for the is generally much easier on the body. weekend. It was going to be my first race Nonetheless, an intense race can take in Australia with my parents supporting several days or several weeks to recover me and my first chance to compare from. myself against the top Aussie runners. Could I have finished UTMF? Yes - I was Tim Noakes, perhaps the world’s making good time, I could have slept for foremost expert of running physiology, five hours and still had time to easily cites several studies indicating that cell complete the last 40 km (25 miles). Am muscle damage increases markedly in I glad I DNFed? Yes - DNFing rather than races over 21 km (13 miles). Noakes struggling forwards meant that I was in much better condition for TNF100; even suggests that full recovery after where I probably ran the best race of my an intense marathon or ultra-marathon life, finished 22nd in 11:16 and enjoyed could take up to 12 to 14 weeks. In other running through Aussie bush with my words, to achieve peak performance, parents supporting”. we should only be racing a few selected marathons or ultras per year, at the most. Ultimately, whether you drop in a race, or have the fortitude to manage Of course, many ultra runners difficult patches and finish, it’s important and trail runners are known for overnot to let any single race result define racing, taking part in races almost every you. As Jeanette Wang explains, “I weekend in the racing season. However, think people should be able to quit, for there seems to be a new recognition whatever reasons they like, without that fewer races per year may be better having to feel ashamed. It’s a race, it’s not for performance and long-term health. life. Quitting a race doesn’t define who Athletes like Anton Krupicka, Rob Krar, you are, just as winning a race doesn’t and 2013 Western States winner Pam either.” Smith are building in longer training
ADVENTURE
Tea and Horse Expedition Text: Kami Semick
The 300-km expedition started from Dali, an ancient trading hub. Photo: Alex Zhou Scrambling up steep mountains, where seemingly no trail existed. Photo: Stone Tsang The North Face team enjoying a downhill on a ‘real’ trail. Photo: Stone Tsang
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TEA AND HORSE EXPEDITION
Infinitely Congested, Vastly Expansive Modern China is a tale of two opposites. With 1.3 billion of the 7 billion plus global population, China is home to four of the ten largest cities in the world. The population distribution, however, is skewed. Ninety-five percent of the Chinese population lives in the northeast, central and southeastern areas of China, leaving the western regions remarkably open.
Western China, specifically the southwestern province of Yunnan, has piqued my curiosity and captured my heart. Sparsely populated and geographically isolated because of the demanding terrain, this region is rich in cultural heritage and ethnic minorities. It was also where we, as a team of the North Face athletes, started our journey of the Tea and Horse Trail. Guided only by GPS way-points, we strung together bits and pieces of footpaths, herding trails in seven days, and painfully, covered 300 km (185 miles) from Dali to Zhongdian. Our route took us over high mountain passes, through valleys, skirting deep gorges, only to then climb the next mountain pass. “Trail� Running? Unfortunately at this very moment, we were caught in the thorn bushes. Our GPS annoyingly indicated we were on the trail. And the next waypoint directed us 1,600 m (5,200 ft) up a thick mesh of thorn bushes. This was not the first or the last time we would pick
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ADVENTURE
Navigating to the highest point at 4,500 m on slick snow with running shoes. Photo: Stone Tsang our way through thorn bushes, forest draped in thick spider webs, scrambling up and down steep mountain sides, where seemingly no trail existed. The only positive reinforcement being our GPS stating we were dead on the trail. Even now, many days on, the small thorns embedded in my palm are a constant reminder of days on the trail and representative of the unfolding journey. The cuts on my legs are healed, the scratches on my arms no longer visible. But it’s the small thorns embedded in my palm that itch and itch. Trail running in China is a rude awakening for this American ultra running explorer. Lulled into an almost comatose state when it comes to route finding, westerners are generally accustomed to a lavish amount of information regarding trails. Maps, books and websites are full of route descriptions. Trails are signed. Whereas such information is available in Hong Kong, it is not in China. Maps showing terrain and trails are illegal and having so much as a hand-drawn
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map, especially in the sensitive Tibetan region, is reason for imprisonment. Local knowledge of how to move from one village to the next, the best route
The small thorns embedded in my palm are a constant reminder of days on the trail and representative of the unfolding journey.
over a mountain pass, the most efficient way through a valley, is handed down from generation to generation. This tacit knowledge has never been documented or mapped. Even with GPS way-points, the route changes on a seasonal basis. Although some parts of the old trail are
well preserved, we find some sections to be particularly challenging. The footpaths shift as a result of soil erosion from rain and snow or packs of mules or herds of goats ascending or descending over a pass.
Our source of knowledge of this region sprung from a chance relationship forged with one of the foremost experts on the Tea and Horse route. Over a year ago when I started researching this exploration run, I came across Ed Jocelyn, an Australian-born Englishman who has lived in China since 1997. The stars had somehow aligned to facilitate our introduction. Myself, an exploration runner looking to map a course through the rugged terrain of the mountainous region of western Yunnan / Eastern Tibet. Ed, a well respected China historian looking to preserve this ancient route. Ed himself is somewhat of an endurance legend, having retraced the footsteps of Mao Zedong’s Red Army in what is historically known as the Long March, a 6,500 km (4,000 mile) journey, which was the
TEA AND HORSE EXPEDITION material source for his book “The Long March.�
Tea for War Horses Yunnan, with its fertile and lush low-altitude mountains, is the birthplace of tea in China. Somewhere around the seventh century, Tibetans started developing a taste for tea. The Tibetan plateau, with an average elevation exceeding 5,000 m (16,000 ft) is unsuitable for growing much, tea included. Chinese tea seemed to fill a gap in the Tibetan diet, especially with the addition of yak butter and salt. This concoction provided stimulation and medicinal properties to help counter the effects of high-altitude living. Around the same time, the Chinese had a need for war horses to protect their northern border from Mongol invasion. Thus a trade began, Chinese tea for Tibetan
war horses. From the seventh century continuing into the twentieth century, the Tea and Horse route became a major trade route between the two regions.
We start our journey due north of the tea growing region in Yunnan. Because of time constraints and a desire to tackle the most demanding terrain, our team is focusing on a 300 km (185 miles) route from Dali, an ancient trading hub, to Zhongdian, recently renamed Shangri-La by the Chinese government in an effort to promote tourism in allusion to the 1933 James Hilton novel, Lost Horizon. The isolated villages that dot the valleys and hug the sides of the gorges represent high altitude agricultural zones. To the south is the tea growing region, tobacco grows in the Dali area, corn is cultivated in Shaxi and Lijiang, hemp plots thrive at 3,000 m (9,800 ft) near White Water
Terraces, and medicinal herbs flourish in the plateaus around Zhongdian.
Each of these villages is populated by a different ethnic minority. Because of the roughness of the terrain, traditionally the tribes in each village rarely mixed, and have remained isolated for centuries. Many of these minorities maintain their own traditional dress, customs and food, and, we learn, their own intestinal bacteria. Early into our adventure, we landed in a very isolated village, sweetly named Pear Orchard. This village is primarily reached by boat across a lake. Our run took us approximately 70 km (43 miles) to a boat launch. Boarding the boat at sunset, the team was looking forward to the basics of food and sleep. Our route out the next morning was over the high
From left to right: Kami Semick, Nikki Kimball, Pavel Toropov, Xing Ruling and Yun Yanqiao. Photo: Stone Tsang
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ADVENTURE is a trained paramedic. For those who could go on, we ran to the next village where we were able to buy an IV kit and several bags of saline. Unfortunately, for our patients, the IV needle itself was more like a toothpick, something from the 1950’s. Through screams of anguish, not from the gut but from the large needle, Stone patiently rehydrated those who were worst off, and got them back on their feet in 24 hours.
Man’s Best Friend? Dogs are rarely seen as companions in China. As one moves easterly across China toward the Pacific Ocean, dogs are more likely to be on the menu than being kept as companions. But in Eastern Tibet dogs are used to guard precious herds of yak, sheep, and a bison/yak hybrid that dot this mountainous area. To the invading ultra-runner passing through these high altitude pastures, they signify a true threat. Their instinct is to kill, and the difference between the once in a lifetime runner versus a wolf or a thief is not one that these dogs stop to ponder over.
Taking advantage of a clean stream to refresh the exhausted bodies. Photo: Stone Tsang mountains that kept this small village in almost perpetual darkness in the winter time.
Upon reaching the village the generous guest house proprietor had laid out a feast. Tired and hungry, we dug in and enjoyed a delicious and very typical Chinese selection of salted duck eggs, chicken and fish soup complete with heads, claws and fins, a huge array of
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vegetables prepared in many ways, rice and tea. Thoroughly satisfied, we headed to bed. Then the bacteria multiplied in our gut.
Some were hit by the trots, others by severe vomiting. One by one, the soldiers fell. So early in the adventure, I wondered if we were going to be sidelined completely. Fortunately, we had a secret weapon: one of our runners, Stone Tsang,
We heard her screams before we heard the barks. One of my teammates had slowed her pace to eat as the team moved across a high pasture. The dogs seemingly came out of nowhere. Three had her surrounded. Working as a pack, they systematically each went in, jaws snapping closer and closer as she screamed and swung her hydration pack. When attacked like this, the only response is to fight back. Armed with sticks and rocks, the team sprinted back to fight off the dogs. Fortunately, the herder was also alerted by the commotion and sprinted across the pasture to call off the pack. Through this far too close of a call, we were reminded to run together. These wouldn’t be the last dogs we had to fend off, but we adapted. Heading across any high pasture with signs of herding, or through any village, we formed ourselves into a well armed gang. Sticks were gathered, measured and tested, rocks weighted to balance runability with heft. The team would group together, someone faced in each direction ready to defend as we
TEA AND HORSE EXPEDITION descended into enemy territory.
Finding Shangri-la Our final challenge presented itself in the last kilometres over a 1,300-metre pass (4,500 ft) that would drop us into our “Shangri-la”. Skies in the early days of the journey had been blue and bright. Ominously the weather forecast had predicted a change in weather, bringing cold temperatures and rain at 2,500 m (8,200 ft). With a 4,500-metre pass (14,700 ft) to navigate in the middle of the wilderness with no real outs, we had to make a call. Go up or wait it out. Being the team leader, I decided we would have to go up and at least have a look. Although it was a five to six-hour run/ climb to the start of the pass, the thinking was we would see how it looked, and retrace our steps if necessary. The ascent up the south side was pleasant enough, despite being a bit damp and cold. Majestically, autumn had swung her magic wand, changing the foliage from green to gold, rust and red. With everyone in good spirits, we decided to complete the full length of the pass, and drop down onto the north side. Instantaneously, once at the high point of approximately 4,500 m (14,700 ft), the pass conditions changed dramatically. Wind, freezing rain, hail at times and a complete white-out greeted us on the north side. Navigating the ridgeline on slick snow with running
Stone encircled by sheep on the way down. Photo: Kami Semick
shoes and a no fall zone, the team worked together for two plus hours to move to a safe point. Our objective was to navigate to the top of a scree slope where we would drop steeply out of the wind and fog into a valley, and then eventually to our road out. Except we didn’t have everyone with us. At the key point where we started running down the steep scree slope to catch a barely visible trail to the west, one of the team members bent down to tie his shoe. At that exact
moment, the fog moved in dropping visibility to zero. Once the fog lifted, he found himself alone, not a trace of the team in sight.
The safety whistles on the hydration packs work and are highly recommended in this type of situations. As two of us stayed in place, two went back to find the lost runner. Forty-five cold and terrifying minutes later, three runners emerged from the fog.
Running into the new Shangri-la, the old Zhongdian, 300 km (186 miles) from our start, approximately 15,000 m (49,000 ft) of ascent later, our bodies displayed a collective story telling of our journey: all with hundreds of small cuts on arms and legs, some modifying their strides to compensate for overused muscles, others forced to pause because of the intestinal travelers we carried with us, and yet another catching a sleep at GPS way-point checks. Enriched by the journey, but glad to be done, we made Stone catching a sleep at a GPS way-point check the day after the mountain pass. Photo: Kami Semick
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ADVENTURE
Photo: Stone Tsang
Rudy Gilman and Pavel Toropov, ultra runners living in China, were the “team crew.” Each took turns running with the team to help with navigation:
“It was great hanging out with some of the best ultra runners from China and the US. If it weren’t for the caliber of the athletes, an expedition of this scope would never have been possible. There were a lot of challenges associated with following an ancient caravan trail for three-hundred kilometers through a remote corner of China at high altitude, but everyone pitched in to make it work. In this type of mentally and physically exhausting project you get to see how people perform under stress. We were impressed by every member of the team.” our way to the town center, and then off to the three constants along the trail: a cold shower, warm food, and a hard bed.
The North Face Team: Kami Semick: Team Leader, American runner living in Hong Kong. 2009 World Champion 100km; 2009 World Trophy champion 50 km; 2010 Vermont 100 mile champion; 2011 Western States 100 Runner-up; 2012 Beijing 100 km champion. 2013 Round the Island champion and record holder; Winner of numerous USA national championship and awards.
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Nikki Kimball: American Runner living in Montana. One of the top 100 mile runners in the world; three time winner of Western States 100 mile; UTMB champion; Leadville 100 mile champion. Winner of numerous USA national championships and awards. Xing Ruling: Chinese runner living in Beijing. 2009 TNF 100 Beijing female champion; 2010 2nd woman TNF 100 Beijing; 2011 2nd woman TNF 100 Beijing;
Stone Tsang: Chinese runner living in Hong Kong. Four-time overall series
champion – HK’s King of the Hills mountain running series; 1st place Oxfam Trailwalker 100 km – Hong Kong; twice winner and record holder of the 65km Round the Island trail run – Hong Kong; four-time winner and record holder Raleigh Challenge Wilson Trail 78 km – Hong Kong; 2008 Runner-up Racing the Planet’s Gobi March 250 km – China Yun Yanqiao: Chinese runner living in Beijing. 2009, 2010, 2011 Runner-up and champion TNF Beijing 100km; 2009 Singapore TNF 100km champion
TRAIL NEWBIES
What you need to know TRAIL RUNNING T AT NIGHT Text: Nic Tinworth Photo: Claus Rolff
he transition from day to night time trail running can be an uncomfortable one at first for those of us just starting to explore this strange new world. In contrast to road running, where your path will be lit by bright overhead lights, on the trail you wear or carry your own light source, and even the most familiar routes will take on new features and obstacles that you won’t have noticed before, your usual challenges amplified by the lack of natural light.
If you are planning on running longer distance races , the odds are you might have to run some of the course in the dark, and even if an ultra isn’t in your foreseeable future, getting on to the trails at night is a great way to improve your overall agility and reaction times. The more comfortable you get running in the dark, the more capable you will become of anticipating changes in the terrain, until eventually you will adapt to the night environment and be able to run faster and more efficiently. The following are a few tips and recommendations for you to consider before you foray into the wonderful world of night trail running!
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NIGHT TRAILS
Pick a Familiar Trail
It’s best to start on a flatter trail you are familiar with, rather than one that has technical climbs and descents. You would also be wise to pick one with relatively consistent and flat terrain, that you know has fewer rocks or roots to catch a foot on, and to make sure you’ve run it several times during the day. Having this trail knowledge beforehand will go a long way towards boosting your confidence while running it in the dark, and you can move up to more technical and newer routes as your night running skills increase and you become more comfortable in this environment.
Safety in Numbers
Along with the added safety aspects, you will benefit from the combined light source and motivations that running in a group brings. Make sure to not let the group spread too far apart, and pick an evening when the moon is brighter and fuller for added visibility along the way. If you do have faster runners in the group who want to go ahead, as a courtesy and safety measure make sure they stop along the way to wait for the slower ones to catch up. Whilst on the subject of safety, always make sure to bring a phone with you in case you get lost or separated from your group or fall and injure yourself. And before you head out make sure to tell someone where you are going. Run smart.
Headlamps and Torches
Unless you plan on running with night vision goggles or eat a lot of carrots, you will need to run with some form of light source to illuminate the trail ahead of you. Most runners use a headlamp, some use a handheld torch, and yet others use a combination of both. As is true with equipment and nutrition in trail running, what works best for someone else might not work for you, so borrow both from a friend to experiment with and see what feels best. I prefer running with a headlamp as it keeps my hands free to fiddle with food and drink from bottles.
There is a variety of headlamp options available out there and if this is the way you want to go I highly recommend researching the available options online before you commit to buying something – even better if you know someone who has the make and model you are considering as you can ask them for their thoughts and a quick test run. Anything above 100 lumens (the more lumens, the brighter the light) will serve you well.
One of the most challenging night running skills involves being able to look 5-10m in front of where you currently are in order to anticipate the trail and plan in advance where you want to plant your feet. On more technical terrain, having a handheld and headlamp might help give you a better combination of short and longer distance vision. Many ultras have an extra/spare light on the compulsory equipment list, so why not use it? Finally, always carry spare batteries with you in case the batteries run out. It happens to even the most seasoned of trail runners, and there is nothing worse than seeing your light source dim from dying batteries before you are even halfway into your run.
Relax and Enjoy it
Once you get over the initial discomfort and eeriness of running in the dark, you will find it can be a very peaceful and rewarding experience. As with any run, especially if you are up high somewhere, remember to stop along the way and take in your surroundings and the views. Turn your lights off and revel in the solitude you’ve found. There is a whole new experience out there waiting and I hope these tips make it a safe and enjoyable one for you. Conquer your fears and conquer the trails!
Violet Hill, Hong Kong Canon 5D Mark II, 14mm lens f/2.8, Exposure: 2 sec at f/4.5 The four images of the runner Romain Riche appear by firing off a flash four times with the stroboscopic function of a Canon Speedlight flash.
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GEAR RUNNER PROFILE
Hiking poles and Headlamps Text: William Nee Photo: Claus Rolff
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POLES AND HEADLAMPS STONE TSANG ALUMINIUM POLES t Ligh e h T
est
What type of pole are you looking for? Which pole system you’ll want to get largely depends on your needs and the types of runs you tend to do. Are you a large or small athlete? Will you be doing a multi-day stage race, in which you want to strategically minimize the weight of your pack by as much as possible, and thus need lightweight poles? Will you be using your poles for shorter mountain races or VK’s (Vertical kilometer races) in which you’ll want to maximize power on ascents? Will you need to take them out and put them back in your pack many times during a run? Or will you be using them in long ultras, in which a pole’s ability to serve as a crutch while going downhill may come in handy?
Sinano Trail Running sinano.co.jp HKD 1,188 3 sizes: 110-120 cm 173 g (120 cm)
These light-weight aluminum alloy poles with comfortable foam grips are some of the most popular in Japan, and they are starting to make waves in other Asian markets as well. As the poles can fold into four sections, along with the Mountain King Trail Blaze, they are the most compact of the poles reviewed. The extra grip to hold the unfold poles while running is a great addition.
Mountain King Trail Blaze mountainking.co.uk HKD 1,010 5 sizes: 115-135 cm 125 g (120 cm)
Of all the poles tested, these poles were the lightest and most compact when folded up. With a grip system that is perhaps the most sweat-proof, these poles would be a good choice for summer runs and short excursions. However, some testers found that with a relatively narrow pole diameter, these poles exhibited excessive vibration upon pole planting. Thus, they may be more suitable to lightweight athletes, or runners looking for the lightest poles.
Exped Lite 135 SA exped.com HKD 1,590 1 size: 105-135 cm 230 g
With a relatively wide diameter, a shock absorbing system, and comfortable straps, these poles were one of the most firm and sturdy in the review. With an ability to extend all the way to 135 cm, they would also be good for tall runners.
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GEAR CARBON POLES Best ing ld U n f os t e m Sy
Raidlight Trail Carbon raidlight.com HKD 1,476 2 sizes: 110, 123 cm 165 g (123 cm)
These sturdy poles fold out quickly with an easy-to-use string system. The handle is comfortable, with smartly-designed pole straps that fit like gloves, which give you the ability to make more efficient use of the arms, lats and pecs on steep ascents.
Komperdell C3 Carbon Powerlock komperdell.com HKD 1,040 2 sizes: 105-140 cm 210 g (120 cm)
With comfortable, shock-absorbing foam grips and padded straps, these durable carbon poles are lightweight and adjustable. And since they are adjustable, they could be good for people who want different pole lengths when ascending versus descending, or they could be good for people who share their poles with their partner of a different height.
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Black Diamond Ultra Distance Z-Pole blackdiamondequipment.com HKD 1,399 4 sizes: 100-130 cm 145 g (120 cm)
With a unique, quick unfolding system, these poles literally take only a second to get from folded-in-pieces to straightened out and ready to use. Given the poles’ sturdiness and relative light weight, they were one of the most versatile pole systems tested in this review. The only downsides were that the release button (that you need to press to de-straighten the poles) does need repair after long-term use, due to accumulated sweat.
Komperdell Carbon Ultralite Vario 4 komperdell.com HKD 1,980 2 sizes: 105-145 cm 169 g
Theses poles, which are folded into three pieces, can then be further extended and adjusted. With their lightweight and compactibility, they would make an excellent choice for ultras and multi-day use.
GEAR Headlamps
Why should I get a headlamp? For some people, the answer is obvious: it’s required and essential gear for most long ultras. But beyond that, a good headlamp will allow you to run the trails before dawn while the kids are asleep, or train outside after work, rather than in the gym. In short: a headlamp can open up a new world, and you’ll most likely find that the trails are not at all crowded at night. A word of caution, however. Some may be tempted to use a simple flashlight or a cheap headlamp. In our experience, it’s preferable to have a headlamp that can at least produce 100 lumens (the unit for measuring light). Any less than this, and you may find yourself tripping on unseen roots or leaves, or unable to see more than a few seconds ahead of you. Whether you’ll want a mid-priced headlamp, or a more expensive, high-tech headlamp with powerful luminosity will probably depend on how much brightness you need, and whether you would ever want to use the headlamp for cross-training (cycling) purposes.
Pelican ProGear 2760 pelican-case.com HKD 330
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
133 94 14 2:15 3AAA
With three settings (high: 133 lumens; low 90 lumens, and downcast 40 lumens) this headlamp provides decent performance for a reasonable price. Although this headlamp provides an extra 33 lumens over the ProGear 2570, it’s battery life at the highest setting is only 2 h and 15 min compared to the ProGear 2570’s 3 h and 45 min.
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Pelican ProGear 2750 pelican-case.com HKD 298
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
100 95 12 3:45 3AAA
Although it only has 100 lumens at its highest setting, this headlamp still seemed fairly bright due to the compact design. Powered by three AAA batteries, this headlamp is designed to be weather resistant and it was one of the most comfortable to wear. The disposable batteries can easily be replaced on-site.
Fenix HL30 fenixlight.com HKD 348
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
200 118 140 1:10 2AA
This headlamp has four primary modes, with the top two being 200 and 100 lumens. While it is bright and provides for good range, the headlamp did feel a bit heavy to some testers.
POLES AND HEADLAMPS Headlamps t Mos ble a fort Com
Black Diamond Storm blackdiamondequipment.com HKD 499
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
100 117 125 50 4AAA
With a waterproof and lightweight design, a fairly powerful beam for 100 lumens, and a long burn time from the 4 AAA batteries. An innovative feature allows you to quickly change the power with a simple tap of your finger on the rightside of the headlamp. The screw rather than clip system adds difficulty in changing the batteries, but on the other hand it makes the lamp more robust.
Silva Trail Speed Elite silva.se HKD 2,490
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
660 192 10 2:30 Rechargeable
With an amazing 660 lumens, at full power this headlamp really lights up the trail. While the battery pack can be worn on the head with an extra-wide headband, it felt a bit heavy. However, if the battery pack is attached to a backpack strap with an extension cord, then the system becomes fairly comfortable and lightweight. With its impressive beam, this headlamp system would be suitable for people also looking for near-daylight-like conditions at night, or for people who would like to use the system for cycling. However, at its brightest setting it can eat through batteries in around 4 h.
Silva Trail Runner II silva.se HKD 660
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
140 123 90 30 3AAA
With a maximum output of 140 lumens, this lightweight headlamp is designed to give a combination of close-distance and long-distance light at the same time with its ‘intelligent light’ feature. With a comfortable headband that stayed still even during technical trail sections, this headband was a favourite among our testers.
t Mos ful r e Pow
Back
Lupine Piko X Duo lupine.de HKD 4,000
Max light output (lumen): Weight (including batteries): Battery life Max.: Min.: Battery unit:
1200 188 70 2:40 Rechargeable
This small and lightweight headlamp produces an astounding 1,200 lumens at maximum power with a run time of 2.5 h. While it certainly produces impressive amounts of light even at the medium setting (470 lumens 7 h), the fact that it uses a 7.2 V battery, and this headlamp’s battery back can be changed easily. A special feature on the battery pack lets you know how far the batteries have been drained. The headband is comfortable, and a red light can flash on the back of the head, to provide extra safety to those running or cycling at night.
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BODY MECHANIC
Static Stretching Why, When, How and Why Not? Text: Doug Tahirali
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Photo: Claus Rolff
read recently that the truth about stretching is that there is no truth about stretching to be had. It’s just too complicated a subject. The complexity of muscle and connective tissue still holds too many mysteries and variables for us to say that stretching does or does not ‘work’. We are not always sure what we actually want from stretching, and the results we want are often hard to measure in a scientific study. Over the years studies show mixed results; some point to stretching having several benefits and others show little if any benefit. As we shall see, some current research even shows negative effects in correlation with stretching! These days there are as many ‘styles’ of
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stretching as muscles in the body! So for our purposes we are looking at static stretching, done on one’s own. Why Stretch?
There seem to be an abundance of pro’s and con’s to stretching so lets start with what some of the perceived benefits are thought to be, in no particular order: 1. improved athletic performance 2. decreased risk of injuries 3. preventing/reducing muscle soreness
4. 5.
increased flexibility assisting in better posture it feels good
Despite living active lifestyles many people have sedentary jobs in which 40+ hours a week are spent sitting and another 40 hours or so spent in sleeping positions. This equates to half our lives in only a few positions. Stretching can certainly help combat the hazards of sedentary employment. In my physiotherapy practice we always see the results of the sitting posture. It is the focus of much of our work. Sitting postures create certain problems due to long term strains and overworked muscles. The upper cross
STRETCHING pattern may include tight chest and upper back muscles combined with weak anterior neck muscles, mid-back and core musculature. This contributes to headaches, shoulder tension and neck pain. This pattern can come with or without the lower cross pattern. The lower pattern may include tight hip flexors and erector spinae in conjunction with weak abdominals, gluteals and hamstrings. This can lead to back and hip pathologies. When I remember the elite bodybuilders and their infamous position – the shoulders hunched forward and up, the arms bent and far from the body. This is not a result of too much lifting but rather of not enough stretching. Stretch the biceps and arms straighten, stretch the lats and the arms return to the body, stretch the traps and the shoulders drop!
When to Stretch? Never stretch a cold muscle! Many people tend to go for runs when they wake up, or after work. The body has been in one position for a long time, and then it’s off to the trails! This is an obvious course for disaster! Stretching itself is not a warmup. A proper warm-up is something that slowly warms up your tissues, gets the blood flowing and increases your body temperature, preparing it for the event ahead. A legendary warm-up that fills the bill perfectly was that of Canadian Percy Williams. Percy was the 1928 Olympic 100m and 200m world record holder in his day. Prior to all his races he would lay under 15 or more blankets to literally warm-up! Percy stretched after the day’s competition. As we will see later, more and more research seems to be coming out against stretching before many activities. For example, one study in 2000 showed that static stretching prior to an athletic endeavour can decrease performance by slowing muscle activation for 1 h post-stretch! What seems in favour now for warm-up are dynamic joint mobility stretches like arm rotations and hip circles. Some great
ones for trail runners would include goose-step march, high knee jogging, heel to butt jogging, slow accelerations, lunge walking and walking on the edges of your feet, to name a few.
So it would seem that pre-sport static stretching has questionable value in the eyes of many researchers. However, post-sport static stretching seems to have more value. With even the simplest movements, your muscles contract repeatedly, so with trail running there will be multiple contractions with a
Static stretching must be done extremely slowly and with no bouncing for 20-90 seconds.
variety of intensities. The theory then is to stretch those repeatedly shortened muscles much like our bodybuilder friend.
Consistency is the key when it comes to stretching, which is why daily routines like yoga, tai chi, martial arts or qi gong are so beneficial. Often when you stop, it’s not too long until you get back to that feeling of tight old shoe leather!
How to Stretch? It almost goes without saying that stretching incorrectly can do more harm than good. Static stretching must be done extremely slowly and with no bouncing. Most conventional static stretches hold for 20-90 seconds. One study showed that to get any actual muscle tissue lengthening, rather than just elongation, one must hold for 20 min minimum! With static stretching the “No Pain, No Gain” theory definitely does not apply! Slowly stretch into the tension
(not pain), align your posture and turn on your core if you know how, breathe deeply or at regular pace but just keep breathing. Now maintain good alignment and enjoy the stretch for a minimum of 20 sec, the longer the better it would seem. Much like lifting weights or running – good form is all important! Try and keep the muscle that you are stretching in a fully relaxed position. If it is weight bearing then the muscle is contracting to keep you standing, while you are trying to stretch it. Not a great tug of war in which to find yourself. For example, calf stretches are often done in standing. All the body weight should then be on the forward/non-stretching leg with the stretching leg bearing almost nothing. For best results, contract the opposing muscle group while you are stretching. This should feel like you are actively helping the stretch. For example, in a seated hamstring stretch, contract your quads, which straighten the leg even more as you come into the stretch. For the calves it should feel like you are pulling up your toes and ankle, ‘aiding’ the direction of the stretch.
The way the body works is that when one muscle contracts the opposite must relax. This then helps fully relax the muscle being stretched allowing maximal range of motion. Focus on the parts of the body you use the most. Stretching out your wrist musculature may be a waste of time for a trail runner but beneficial for someone working on computers all day. As you get to know how your body feels, work on strengthening the weaker muscles and stretching the parts that feel tight, often in the upper and lower cross patterns. Some studies are now showing positive results when static stretching is done on a vibrating surface like the Power Plate machine. After lengthy conversations with actual contortionists I was introduced to their simple techniques. Start with 10 reps of 5 sec hold and progress to 15 reps – again a completely different approach!
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BODY MECHANIC Why not Stretch?
Many studies are now showing that certain forms of stretching can detract from physical performance. In 2011 a literature review of research on static stretching showed “overwhelming evidence that stretch durations of 30-45 sec imparted no significant effect” and even discussed evidence of harm . Most of us are hard pressed to hold stretches much more than 45 sec! An Australian study in 2009 took two groups of sprinters. One group did static stretching before the races and the others did not. The static stretchers were slower. Remember old Percy Williams! So we see stretching at the wrong time can contribute to injury, thus decreasing athletic performance, our first two perceived benefits. When it came to the effects of post-exercise muscle soreness, again there seems to
be no unequivocal answer. Researchers compared the perceived benefit of stretching on muscle soreness to the benefit of scratching a mosquito bite. It feels lovely but has little measurable effect.
We can visibly see the increase in flexibility when we keep to a good stretching regime. However, current thought is that you do not get physical lengthening of the muscle fibres when you stretch but rather you increase your neurophysiological ability to withstand prolonged elongation. Though that seems like semantics, these researchers take it pretty seriously. Science may be mixed but anecdotally there seems to be a lot of ‘feel good’ evidence supporting some sort of benefit to stretching. However, the plural of ‘anecdote’ is not ‘data’ so the ‘feel good’ benefit is often overlooked.
Overall we are still no closer to fully understanding stretching. In my physiotherapy practice I use static stretching with long holds, active Isolated Stretching and a modified version of the Lyno Method. I suggest people stretch statically after exercise and warm up in the proper way. One should never underestimate the value of the intangible ‘feel good’ result from stretching we all feel! Spending some quiet time with your own body, concentrating on your breathing, can only be a good thing! If it feels good, DO IT (but perhaps not before exercise). Doug has been a pysiotherapist for 25 years and currently practices at Physio HK (www.physiohk.com). References: Therapeutic Exercise, 3rd ed, p157. Kay and Blazevich (2012) Effect of acute static stretch on maximal muscle performance: a systematic review. Med Sci Sports Exerc 44: 154-64.
FITNESS
PLYOMETRIC TRAINING Text: Olya Korzh
Photos: Claus Rolff
S
kills and quick reactions are especially important in trail running. To run well and fast on the trail, the runner must react immediately to the terrain and obstacles. Unlike on the road, trail runners cannot afford the luxury of repeating one well-practiced and polished movement cycle over and over all the way to the finish. On the trail every step is different and unique. Rocks, puddles of water, holes in the ground, tree roots and snakes all have one thing in common – they need to be jumped over. Some of these objects have very little patience and may not be in the mood to wait while you tip-toe around them. This is the beauty and the challenge of trail running. Good reaction (reflexes) and efficient movement are especially important on technical downhill parts. How can we prepare and train for every possible thing that awaits us in a trail race? Fortunately there is a training system specifically created to develop quick reactions and explosive power: the “plyometric training”. Why this Fancy Word? This training system was created by a Soviet sports scientist Oleg Verkhoshanskiy in the late1960s and was known then as “Jump training”. It is believed that jump training contributed significantly to the Olympic success of Soviet athletes. After the fall of the iron curtain American sports performance trainer and biomechanist Michael Yessis was able to travel to Russia and work there to translate, study and implement Verkhoshanskiy’s method and introduce it to the United States and the rest of the world. The system later became known as “plyometrics” and is now becoming extremely popular with professional and amateur athletes throughout the world. The term “plyometric” was coined by Fred Wilt, an American athlete and author who worked together with Michael Yessis. In Greek “plio” means more and “metric” means to measure. The Science Behind The idea behind plyometric training is simple – to use the stretch-shortening cycle of the muscle to produce maximum force. This is achieved by enhancing the excitability, sensitivity and reactivity of the neuromuscular system.
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Star Jump – Squat down and bring your thighs parallel to the ground, elbows bent. Immediately check the downward movement and jump up explosively extending legs and arms. As you are descending, bring the limbs back towards your body and assume the takeoff position again upon landing.
Butt Kick Jump – With your feet shoulder width apart, squat down halfway and immediately jump as high as possible. During the jump, bring the heels up all the way to the buttocks. Land back in the takeoff position. Use the arms to propel the body upward.
Knee-Tuck Jump - With your feet shoulder width apart, squat down halfway. With hands in front of the chest, elbows bent and pointing out, jump up as high as possible driving the knees up towards the chest and touching them to the palms of the hands. As the body descends, assume the takeoff position. Land softly on the balls of your feet in half-squat position.
PLYOMETRIC TRAINING
Side Hop – Place two or more cones approximately 2 ft (60 cm) apart. Stand to the side of one cone with your feet together and look forward. Keep your feet and knees together, jump to the side and over the cone. Use your arms to help drive your body up and land softly.
Running with Lateral Bound – For this exercise you will need a wall or a curb with a 30-45° angle, a wedge or an incline. Start running along the wall or a curb. As you accelerate, push off with the outside foot and step with the inside foot on the inclined surface. Plant the whole foot on the curb and immediately push away in the opposite direction returning to your running position.
Bench Squat Jump – Stand facing the bench, feet shoulder width apart. Squat down and bring the thighs parallel to the ground with arms fully extended behind the back. Jump up explosively and land on the bench in a squat position, the whole foot flat on the bench. From here, jump back to the starting position.
Winner of many trail races in the region, Olya (Team Salomon HK) is a personal trainer and running coach based in Hong Kong (olyakorzh@gmail.com).
Each plyometric exercise or movement can be divided into three phases: eccentric, amortization and concentric.
Eccentric phase or loading phase. Eccentric means “away from the centre”. During this stage the muscle gets stretched like a rubber band and is loaded with potential energy, getting ready to fire.
Amortization phase is the time between the eccentric and the concentric phases. It includes dynamic stabilization of the eccentric muscle action and the initiation of the concentric contraction. As the athlete gets better, the amortization phase gets shorter. Concentric phase or unloading phase. Concentric means “towards the centre”. During this phase the muscle contracts explosively producing energy to propel the body or part of the body. This is similar to releasing a stretched rubber band. As the athlete improves, more power is produced in the concentric phase.
Workout for Trail Runner An athlete must achieve a certain level of fitness and whole body conditioning before she or he can safely incorporate plyometric exercises into the training plan. Adequate core strength, joint stability, range of motion and balancing skills are all absolutely necessary for effective plyometric training with minimal risk of injury. Start working on these skills first! Once you notice improvement and feel ready, start with the most simple jumps or hops and stay in your comfort zone until you develop the required skills and confidence to challenge yourself further. Because plyometric training can be very taxing on the body, extra caution is recommended with a 10-20 minute warm up.
References: 1. Clark, Micheal (2012) NASM Essentials of Personal Fitness Training. 4th edn. 2. Radcliffe, James C, Robert C Farentinos (1999) HighPowered Plyometrics.
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GEEK RUNNER
Choosing the right pair of trail-ready sunglasses Text: Tim Hallworth Photo: Lloyd Belcher
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f you’ve ever paid a fortune for some running sunglasses, only to find they spend more time on top of your head than protecting your eyes, then you know how important it is to make the right choice before your next pair.
With a wide range of options available to suit everyone from casual users to serious trail runners, at varying prices, there’s no excuse to be training or racing with a pair that slip down your nose because they don’t fit right, or a pair that don’t improve your vision in variable lighting.
Many of you will have tried and tested varying styles and brands of sports sunglasses, and may already have favourite pairs. However, the materials and technologies that are used to design and manufacture them are constantly being improved, so it's important to keep up with what's available in the market. To guide you through all the marketing hype and help you separate the wheat from the chaff, here are some secrets to choosing the right pair of sunglasses.
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SUNGLASSES 1. Sun Safe Trail runners spend a lot of time outdoors and need protection from the sun’s harmful rays.
A dark lens does not necessarily mean it is effective at blocking UV light. Good sports sunglasses should have 100% UV absorption and block UVA, UVB and UVC light with wavelengths up to 400 nm – no matter what colour lens. In a recent UK survey, 15 out of 21 high street brands from companies such as Tesco's, Sainsbury's ASDA and M&S failed to meet British Standards1. Poor quality sunglasses can worsen your eyesight and cause double vision or headaches.
Look for international standards such as the ‘CE Mark’. These sports sunglasses will meet the European standard of EN 1836:2005.
2. Clear Optics Your sunglasses should offer excellent optical clarity, delivering sharp images of the trail to the eyes and reducing haze. There is a huge variety of lens types on the market and each company will offer different options, so it’s worth doing some research and reading the fine print. Look for a class one lens or an Abbe value 2 of 30 or more.
3. Adaptable to Light Trail runners experience a wide variety of light conditions and it can be irritating to continually flick your sunglasses from your face to the top of your head and back again. High quality sport sunglasses should adapt to a variety of light conditions such as direct sunlight, shaded areas and twilight. Look for lighter coloured lenses, a photochromic lens, or even ones which have an interchangeable lens system.
4. Eye Safety Safety is an important consideration when purchasing sunglasses. Falling over or being hit in the face by a tree branch can happen to the best of us on trails; top quality lens and frame materials that protect your eyes and don’t shatter on impact are a must.
Look for a polycarbonate lens or the high-end NXT lens. In frames ask for TR90 (‘plastic titanium’), a new polymer material which is lightweight, tough and very flexible.
Avoid CR90 and TAC lenses and steer clear of nylon, metal
and hard plastic frames which are heavier, have poor flexibility and a lower tensile strength.
5. Special Lens Coatings There is nothing more annoying than sweat beads on your lens, or complete loss of visibility because your sunglasses mist over. The best sports sunglasses offer a variety of coatings such as hydrophobic3 to shed water or sweat and anti-fog.
Technology is moving rapidly in this area and coatings wash off over time. Newer coating technology lasts longer and you can now buy DIY coating kits too. Clean lenses improve vision in extreme conditions.
6. Sticky Fit Trail runners need their sunglasses to stay on, no matter what. The best pairs will have a number of features to stop them slipping down your sweaty nose and to keep them on top of your head when they aren’t needed.
Look for non-slip temple pads and soft rubber nose pads to create a non-slip connection to your head; the hotter it is, the stickier it gets. For an even better fit you can opt for adjustable nose pads and side arm temples to mold your face.
Sticky fit features are the best way to differentiate causal sports sunglasses from better quality sports sunglasses – the former will lack either of these features.
7. Lightweight When you’ve been on a trail for hours you want to feel like your sunglasses aren’t even there. The lightest pairs will have thin, half rim lenses and thin temple arms.
8. Overall comfort As well as everything outlined above, it’s important to find a pair of sunglasses that work for you and the unique attributes of your face and head. Don’t get blinded by fashion trends or marketing schtick and remember that function is more important than form. Pass the secrets on.
Tim is an avid trail runner, triathlete and founder of AMO sunglasses. 1 Source: http://www.which.co.uk/news/2011/08/high-street-sunglasses-fail-britishstandards--------262336/ 2 This number describes the amount of chromatic aberration of an ophthalmic lens material. Chromatic aberration is when white light is broken up into component colors and results in color fringes, a blurriness and peripheral distortion. 3 Hydro = water. Phobic = fear. For sunglasses this treatment creates surface tension – instead of covering a surface evenly, limited quantities of water tend to form individual drops.
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GEEK RUNNER
Text: Clement Dumont
W
Photo: Michael Ma
e runners frequently use music to relax, to feel stimulated, or to generate a particular pre-competition mindset. Interest in music for sport and exercise has led to a good deal of research investigating the benefits of music during physical activity. As far back as in 1911, researchers had already observed that competitors in a 6-day cycle race travelled faster when a band was playing. Nowadays, strong evidence suggests that music reduces perceived exertion during exercise1, which is suggestive of a dissociation or distraction effect. Moreover, music has been shown to significantly improve physiological functioning and performance during exercise2 . Although not all studies
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provide support for music use, results from several research studies show that synchronization of movement with music tempo enhances enjoyment, reduces perceptions of fatigue, and encourages more effort from runners. The psychophysical benefits of music are most likely an ascertainment of the “subjective perceptions of physical effort and fatigue” by the runner. For example, faster tempo music increases heart rate and a greater running speed while making the intense exercise seem less stressful3. The addition of music in long distance events opens the runner to the potential of greater distance achieved, with reduced perception of exertion by up to 15% and lowered heart rates.
The majority of research into music effects has used asynchronous music, which is often described as background music that only improves the overall experience of exercising. Listening to preferred music assists with attentional focus being directed towards external sources rather than on the discomfort and fatigue being experienced. How should we then select our music playlist to optimize the performance and comfort? Today, sport brands devote much time and money to the development of new devices to allow both the novice runner and elite athlete to use wearable solutions for the delivery of music whilst gaining the benefits of open-air environments. The advent of MP3 players has provided the athlete with the ability to not only lose themselves in their music but also to develop individually-designed playlists. For safety concerns, among others… we frequently go out for a run with our smartphone; several apps allow you to select songs from your playlist that matches the beat with your heart rate. The idea behind this is to listen to songs at the same tempo (i.e. music beat rate should be the same as your heart rate) during your run since exercise is more efficient when performed synchronously with music. But according to a recent study, it is more than just a matter of beat rate and tempo4. We do respond differently to songs of the same beat and this study identified two types of music that affect leg strides: activating music (constant loudness and short notes that are repeated) makes you run at high intensities, while relaxing music (lower volume levels, longer melodic phrases) works better during recovery periods. For training, you should select a playlist with slower warm-up songs followed by fast peaks to include fast tempo intervals into your run. While many runners (e.g. Kilian Jornet and Kami Semick) like listening to music during runs and particularly ultras, many others prefer to listen to sounds of nature, which is a type of music as well! We can therefore hypothesize that it has the same benefits as “artificial” music.
MUSIC
HOW TO PICK A RUNNING PLAYLIST
For a good workout, you should select a playlist with slower warm-up songs followed by fast peaks to include fast tempo intervals into your run. Prefer songs that have a distinct rhythm and appropriate beat rate. The song beat rate should correspond to your target heart rate. To help you select the songs that match with your heart rate, several smartphone apps are available like PaceDJ; JogTunes; Interval running iTunesTM playlist. PaceDJ lite (free version) is relatively simple but seems to be the most reliable: the app will identify the beat rate of your playlist (some adjustment can be made to get a more accurate beat rate of your songs) and then you will just have to select the songs according to your target heart rate (that you record with your heart rate monitor). Nethery (2002). Competition between internal and external sources of information during exercise: Influence on RPE and the impact of the exercise load. Journal of Sports Medicine and Physical Fitness, 42: 172-178. 2 Bacon et al. (2012) Effect of music-movement synchrony on exercise oxygen consumption. Journal of Sports Medicine and Physical Fitness 52:359-65. 3 Edworthy & Waring (2006). The effects of music tempo and loudness level on treadmill exercise. Ergonomics, 49: 1597-1610 4 Leman et al. (2013) Activating and relaxing music entrains the speed of beat synchronized walking. PLoS ONE 8: e67932. 1
NUTRITION
CAN'T BEAT THE FEELING Intriguing popularity of Cola drinks on ultras Text: Jeri Chua
Illustration: Kirk Wescom
C
ola drinks are full of sugar, caffeine, and acid that will erode your teeth. So why is it that it’s a regular fixture at ultra-trail aid stations and a popular choice with both elite and amateur ultra-runners?
It’s mile 60 into a 100-mile trail ultra, your shoulders are aching, your feet hurt, and the trail seems to be a never-ending climb. The only thing motivating you to keep moving forward is the thought of a nice cold Coke at the next checkpoint. Sounds familiar?
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NUTRITION My first encounter with Coke during an ultra was about halfway through the 2011 UTMB. My last 50 km or so in that race was fuelled by Coke, the caffeine and sugar boost I had each time was enough to make the second half of my race significantly faster than the first half. My energy levels skyrocketed and I was running to each checkpoint where previously I’d been shuffling in pain and feeling rather sorry for myself.
Olympic marathon legend Frank Shorter was well-known for using defizzed cola as a fuel during his races, and ultra-running greats such as Kilan Jornet, Nick Clark and Adam Campbell have no qualms quaffing the soda at ultra-trails.
At UTMF 2012, Campbell drank about 3 litres of cola, with a bottle stashed at each drop, citing caffeine, sugar and taste as the key factors. He finished second in the Japanese 100-mile (162 km) race behind Julien Chorier. British trail runner Isobel Wykes is a regular feature on the podium and represented Great Britain at the IAU World Trail Championships this year. She has Coke as a regular part of her ultratrail race nutrition, drinking some every hour till the finish from about 4 h in. She makes sure she has a bottle in her pack or in her drop bag, particularly if it isn’t available at the aid stations. Found in more than 200 countries globally, serving an average 1.8 billion people a day, Coke seems to be the universal fuel, sat alongside water and sports drinks at most ultra aid stations, and rarely refused by fatigued ultrarunners. So what is it about Coke and other cola drinks that have near magical reviving properties for endurance athletes? Although the original formulation from 1886 contained cocaine and caffeine, the present day drink is a little more mainstream. Cola drinks today contain carbonated water, high fructose corn syrup, caramel colour, phosphoric acid, natural flavours and caffeine. Looking at each ingredient in turn, it soon becomes obvious that the
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Cola drinks are a regular fuel for ultra runners. Photo: Michael Ma sugar (high fructose corn syrup) and the caffeine could act as an ergogenic aid in an ultra.
Whilst carbonated water and phosphoric acid may cause stomach discomfort for some runners, the reactions are mixed and most aid stations now offer de-fizzed cola à la Frank Shorter. Phosphoric acid, also commonly used for rust removal, is what gives sodas their tangy flavour. This potent acid may play a part in helping to break down poorly digested gels and other race food in the later stages of an ultra when your body’s main focus is transporting oxygen and nutrients to the muscles, diverting essential blood flow from the stomach to other areas in need. Pearl Izumi Team’s elite ultra-runner Nick Clark reckons that he’s fuelled mainly by Coke from about 65-70 miles (110 km) into an ultra, and recommends the soda as a panacea when stomach troubles start to kick in. And he’s not alone, either. Many runners tend to start ingesting cola in the later stages of an ultra, when they find that gels and other race foods are beginning to cause discomfort. The high sugar content makes it a perfect
candidate to keep calorie intake up whilst seemingly easing any previous digestive issues. In the latter part of an ultra-trail, most forms of sugar are fair game to fuel the furnace, and the use of high fructose corn syrup in cola, despite its bad reputation, makes little difference.
Research has shown that a 6-8 % carbohydrate solution offers the optimal absorption rates into the bloodstream, similar to that of plain water. With 27 g of carbohydrates in the form of sugar per 240 ml, this puts Coke well over the ideal ratio at 11.25 %. In theory, this means a slower rate of gastric emptying and possible stomach discomfort. However, when taken with water, this should effectively dilute the carbohydrate concentration in Coke to a more optimal level. Timo Meyer, who finished 6th at Leadville 100 this year, reckons it helps when he starts to bonk later in a race (at least 6 h in) and needs some quick release simple sugars, and also if he gets an upset stomach during the course of a race. Similarly, British fellrunning champion Ricky Lightfoot is in agreement, averaging 1-2 bottles of Coke in an ultra event, but mainly after the
CAN’T BEAT THE FEELING
KICKING COLA Soda drinks like Coke may be a godsend in an ultra, but everything has a price. Here are the common cons of soda consumption in everyday life:
The high sugar content of sodas has been linked to a 22 % increased risk of Type 2 diabetes from consuming just one can per day. Researchers at Imperial College London found that sugar intake has an impact both on weight gain and diabetes, adding previous similar findings. Excessive phosphate levels have been found to contribute to accelerate aging, with 2010 study on rats published in the FASEB Journal showed conclusive evidence. Increasing amounts of phosphoric acid and phosphates in sodas could therefore pose a threat to health and longevity, but only if cola consumption was excessive. The high acid levels can also decrease bone density and calcium depletion, leading to weaker bones (study done by Tufts University, Boston).
BPA
BPA, an epoxy resin called Bisphenol A, is used to line most aluminium soda cans to prevent the acidic beverages from reacting with the metal. It’s also used in the production of plastic bottles to a lesser extent. Cola consumption from cans will inevitably lead to ingestion of BPA, known to react negatively with hormones, and associated with cancers and other health issues. The jury is still out regarding the effects of caffeinated cola drinks and dehydration, as excess amounts of caffeine does have a diuretic effect. needs (e.g., protein milk shake)
Cola drinks don’t top the list for health benefits, and as with most things in life, everything in moderation is a good rule of thumb. With the exception of ultras, naturally.
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second half of a race.
Ultra mountain man Anton Krupicka counts on Coke “when things go bad”, such as running out of gels during a race, whilst ultra-rookie running sensation Sage Canaday admits he was fuelled by Coke from km 25 (mile 16) this year at Tarawera, where he went on to win the 100 km (62 miles) event. The optimal dose of caffeine as an ergogenic aid to boost performance is 5-6 mg per kg body weight, and the minimum dose required to have any effect is around 2 mg per kg body weight. With about 22.6 mg of caffeine per 240 ml, quite a lot of Coke needs to be consumed before these levels can be achieved. However, there’s no denying that caffeinated colas do provide a significant boost, perhaps due to the body’s heightened sensitivity both physically and psychologically after prolonged periods of exertion. Caffeine aids in the increased release of stored fatty acids for fuel, making it an attractive supplement for ultra-runners looking to utilise the body’s stored energy (fat) as a readily available fuel source.
Malaysian ultra-runner and Vibram ambassador Ng Seow Kong has at least a cup of Coke at each aid station in a race, finding that the energy surge he gets from it is usually enough to last till the next checkpoint, particularly at events in hot climates where he finds a cold cola can be invigorating. It certainly appears that runners get quite a boost from Coke, particularly in the later stages of an ultra. Undoubtedly, the combination of simple sugars and caffeine provides a much needed source of energy when all other fuel options seem unpalatable, but Coke has one more trick up its sleeve.
As the world’s most recognised brand, and with some of the most successful media campaigns and catchy slogans to date, Coke has become firmly entrenched in our subconscious minds to be associated with happiness and refreshment (except in North Korea and Cuba, the only two places in the world where it’s not available for sale). With ultra-trails widely regarded to be 10% physical and 90% mental effort, it’s not hard to see how the idea of a slug of ice-cold coke could be a huge motivating factor in making it to the next checkpoint. Can’t beat the feeling. The taste is familiar and well-liked. Even those who don’t normally have a habit of consuming the soft drink tend to have some during a race. North Face athlete Rory Bosio, female winner of UTMB 2013, who only drinks water in training, had Coke at the aid stations during her recordbreaking run. Looking for your next ultra-marathon secret weapon? Maybe Coke is it.
NUTRITION with training and racing, carbohydrates are only one nutrient required in larger amounts for endurance athletes. Pasta, including whole-wheat varieties, is a processed source of carbohydrates, which does not provide the body with much else. Refined grains lack most of the fibers, B vitamins and minerals naturally present in those foods. Pasta is often fortified with certain vitamins, which means they have been added back but the nutritional content will never offer what whole foods do. So, if pasta is not the answer, what should we be seeking to load up on?
OPTIMIZING YOUR PRE-RACE EATING
Text: Jessica Williams
M
ost people spend months training to prepare for a race but how we prepare ourselves nutritionally can also have an impact on how we perform, as well as how we feel on the path to the finish line. For many runners, the nights leading up to the big race consists of pasta dinners but the question remains: is this the best way to nourish our bodies pre-race? Carbo-loading is a common concept among athletes and it works by increasing glycogen stores in the liver and muscle tissues. Glycogen is
Pumpkin
Sweet Potato
the stored form of glucose in the body and the most readily available energy source for our cells and tissues. Carboloading requires a loading period during which exercise is reduced while the consumption of carbohydrates is simultaneously increased for 3-4 days before an endurance event. During this period, complex carbohydrates are increased to make up 70 % of the diet. This loading phase replenishes stored glucose in the body to be used on race day.
Although caloric needs are increased Fat
Oats
Protein
Calorie breakdown
Pumpkin
Sweet potato
Oats
Carbs
89%
94%
74%
Fat
Protein
74
Carbs
3% 8%
0% 6%
12% 14%
Pumpkin is a great source of potassium as well as easy-to-digest carbohydrates. Nutritionally it offers much more than pasta; it’s high in fiber, vitamin A, beta-carotene, and even contains about 33 % more potassium than a medium banana.
Potassium is an important mineral for maintaining electrolyte balance, protecting against hypertension and promoting bone health. Athletes and those regularly exercising have increased needs for potassium due to losses from muscle and sweat during training. Sweet potatoes are another great food for runners. These starchy vegetables contain B vitamins, which are essential for energy production on the cellular level. Like pumpkin, they also provide potassium and are a good source of magnesium, another mineral lost through sweat that is needed in higher amounts by runners. Magnesium along with potassium improves endurance and supports muscle and nerve function, and works with calcium for proper muscle contraction and relaxation. Regularly consuming sugar and caffeine further increases magnesium needs, another area that trail runners should be on the lookout while seeking to maximize their nutrition. Whole grains such as brown rice or old-fashioned oats can also be a great alternative to processed pastas. Whole oats, compared to other grains contain higher levels of protein and have a lower
OPTIMIZING YOUR PRE-RACE EATING impact on blood sugar. The soluble fiber found in oats gives healthy properties and also supports the immune system.
Pre-race eating isn’t just about carbo-loading. Runners need good quality protein and fats such as free-range eggs, wild caught fish, grass-fed meats and nuts and seeds. A high level of training also increases oxidative damage in the body so antioxidant rich foods such as kale, spinach and berries are an important addition to a runner’s diet. The key is finding the right macronutrient balance, ideally from whole foods.
Increase complex carbohydrates to 70 % of your diet for 3-4 days prior a trail race
The night before a race is not the time to begin experimenting with your diet or introducing new foods to your meals. Better is to incorporate those lean proteins and healthy carbohydrates during training period so you become aware of how you feel regarding various foods and how your body performs. Knowing what foods sustain your energy levels and what foods to avoid because of intestinal distress will help you understand your individual pre-race needs.
When it comes to diet, nutrition and racing well, it is important to keep in mind that it’s not just about what we eat the night before the race or even the week before. Our ongoing dietary choices play a role in how well our bodies perform and recover from training. Nutrition facts: It’s also important Pumpkin Sweet Oats to remember that Potato supporting our Calorie 26 Cal 86 Cal 389 Cal health, strength Total Fat 0.1 g 0.05 g 7g and endurance has Cholesterol 0 mg 0 mg 0 mg more to do with providing our bodies Sodium 1 mg 55 mg 2 mg with high quality Potassium 340 mg 337 mg 429 mg nutrition, especially Total 6.5 g 20 g 66 g healthy sources of Carbohydrate carbohydrates than Dietary fiber 0.5 g 3g 10.5 g with focusing solely on Sugar 1.4 g 4g carbo-loading. Protein
Vitamin A
Calcium
Vitamin C
Iron
Vitamin B-6
Magnesium
1g
148%
2%
15%
4%
4%
3%
1.5 g
284%
3%
4%
17 g
0% 5%
0%
3%
26%
8%
44%
14%
5%
Jessica is a certified nutritionist based in Hong Kong. For more information visit: www.evolvingwellness.com and www. bodyawakening.net
RACE DIRECTORY
Where To Race In Asia DATE
RACE
DISTANCE
LOCATION
WEBSITE
5 Jan
KOTH Lantau
14km and 29.8km
Hong Kong
www.seyonasia.com
12 Jan
Columbia Trail Master
10km, 25km, 50km
Thailand
ama-events.com
5 Jan
18-19 Jan 24-26 Jan 25 Jan 2 Feb 9 Feb
15 Feb 21 Feb 23 Feb
25-26 Feb 1 Mar 1 Mar
15 Mar 17 Mar
19 Mar-May 23 Mar 13 Apr
20-21 Apr 25-27 Apr
29 Apr-2 May
No Frills Run
Vibram HK100
Oxfam Trail Walker India Green Power
TNF Thailand
Akyathlon Skyrace LBC Valentine’s
Hardcore 100 miles KOTH Sham Tseng HK Top 10
MSIG Sai Kung
Annapurna 100 TransLantau
5km and 10km 100km 100km
10km, 25km and 50km 50km and 100km 35km 14km
Sea To Summit TNF 100 TNF 100
100 miles
UTMF
18km and 20km
13km, 26km and 50km 50km and 100km
15km, 50km and 100km
Great Wall Marathon
2209km
20km and 30km
50km and 100 km 84km and 161km
India
Hong Kong Thailand
Philippines Philippines
22.5km and 37km
50km and 100 km
Hong Kong
Hong Kong
Hysan Healthy Hike & Run 5km, 13km and 21km The Himalaya Ring
Singapore
Hong Kong Hong Kong Hong Kong Nepal
Hong Kong Hong Kong Nepal
Hong Kong Taiwan
5km, 10km and 21km
Philippines Japan
China
nofrillsrun.blogspot.sg
www.vibramhk100.com
trailwalker.oxfamindia.org/bengaluru www.greenpower.org.hk
thenorthfacethailand.com www.philskyrunning.com
events.lantaubasecamp.com
frontrunnermagph.wordpress.com www.seyonasia.com
www.hktop10.com.hk
www.actionasiaevents.com annapurna100.com
www.translantau.com
www.actionasiaevents.com trailrunningnepal.org www.xterace.com
www.thenorthface100.com.tw www.thenorthface100.com.ph www.ultratrailmtfuji.com
www.amazingrunningtours.com
If you wish to add your race in our race calendar, please send us an email at sabrina@asiasportconnection.com
TransLantau, Hong Kong Photo: Michael Ma
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MARKET PLACE - HONG KONG Tai Po, Mega Mall Zone B
ACTION X
www.actionxstore.com Daily: 11am - 8pm
G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977
LANTAU BASE CAMP
www.lantaubasecamp.com Open hours: 11 am - 6:30pm Sat: 9am - 6:30pm Sun: 9am - 4pm Closed on Wed Shop J, Sea View Building, Mui Wo, Lantau Island T: +852 5463 6060
RE:ECHO
Reecho Shop (Yau Ma Tei) 1/F, 50-56 Pitt Street, Yau Ma Tei, Kowloon (Near Yau Ma Tei MTR Station, Exit A2) T: +852 2385 1822 Open Hours: 11am-10pm
Reecho Shop (Tsuen Wan) Shop UG51, Citywalk, 1 Yeung Uk Road, Tsuen Wan, New Territories T: +852 2838 1176 Open Hours: Mon-Thur: 11:30am-9:30pm Fri - Sun & PH: 11:30am-10pm
ROUND THE WORLD RC OUTFITTERS
www.alink.com.hk Daily: 12pm - 10pm
Mong Kok Shop 5/F & 6/F, Oriental House, 24-26 Argyle street, Mong Kok T: +852 2390 0980
Causeway Bay Shop 2/F, Kin Tak Fung Commercial Bldg, 467-473 Hennessy Road, Causeway Bay
Yuen Long Shop Flat B, 1/F, Tai Tong Mansion, 29-33 Tai Tong Road, Yuen Long Tai Po Shop YATA (Tai Po) Men’s Wear Department RC Outfitters Counter,
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www.roundtheworld.hk Mon - Sat: 11am - 8pm Sun: 10:30am - 7:30pm
Shop A 51 Bonham Strand Sheung Wan T: +852 2745 6988
SPORTS WORLD
www.sportsworld.hk
Central Branch 5/F, Wong Chung Ming Commercial Building, 14-16 Wyndham Street, T: +852 2525 8810 Daily: 11am - 6pm
Discovery Bay Branch Shop 1- 05 B, North Plaza Discovery Bay T: +852 2914 1323 Mon - Sat: 10am - 6pm Sun: 11am - 6pm
OVERLANDER
www.overlander.com.hk Mon - Sat: 11am - 9:30pm Sun: 11am - 9:00pm
Base Camp@CausewayBay 3/F Gold Swan Commercial Building, 438–444 Hennessy Rd, Causeway Bay T: +852 3695 0871 The Overlander Causeway Bay Shop 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 Shop (Mongkok) Shop 229, Level 2, Trendy Zone, 580A-F Nathan Rd, Mongkok T: +852 2116 2707
The Overlander Shatin Shop Shop 536, Level 5, New Town Plaza, Phase 1, Shatin T: +852 3427 9626 The Overlander Tsuen Wan Shop Shop UG57, Citywalk, Tsuen Wan T: +852 2117 1720 The Overlander@GigaSports Unit 1, Level 8, Megabox, 38 Wang Chiu Rd., Kowloon Bay T: +852 2629 5009