March/April 2014 by Asia Trail magazine

CONTENTS 08 EDITOR’S NOTE 10 RACE NEWS

FEATURES 20 RUNNER PROFILE Manikala Rai

Himalayan Hill Queen

In Hong Kong for the Ultra

20 Photo: Dawa Sherpa

28 TEAM PROFILE HOKA Team

World Tour

38 ADVENTURE Thailand Expedition

Grande Randonnée in the

Land of A Thousand Smiles

Photo: Phoebe Chan

50 TRAINING Overtraining

Too Much of a Good Thing

56 RACE Under Pressure

Does Compression Gear Work?

REGULARS 60 GEAR Compression 66 BODY MECHANIC The Core of the Matter 70 ASK THE COACH Core Stability

Photo: Ron Gerrits

Digital Edition

To subscribe to the bimonthly Asia Trail magazine, visit www.asiatrailmag.com Follow us on:

asiatrailmag.com @asiatrailmag

asiatrailmag

#asiatrailmag

MARCH / APRIL 2014

ASIATRAILMAG.COM 72 GEEK RUNNER Hong Kong Four Ultra Trail Challenge

ON THE COVER

10 Tips to Succeed

5 Poses to Power up Your

ASSOCIATE EDITOR: Nic Tinworth

74 CROSS TRAINING Yoga

PHOTOGRAPHER: Claus Rolff

Next Run

76 NUTRITION Antioxidants

Hoka Team: Scott Hawker and Tsang Chun Kit Photo: Wong Ho Fai

EDITOR: Clement Dumont

What They Mean for Runners

78 TRAIL OF THE MONTH Rooster Ridge, Hong Kong 82 RACE DIRECTORY Where to Race in Asia

ILLUSTRATION ARTIST: Kirk Wescom CONTRIBUTORS: Andre Blumberg Carlo Leandro Dino Doug Tahirali Hannes Niggli Jeri Chua Katia Kucher Lizzy Hawker Rachel Jacqueline Serge Henkens Sharon Shek Tim De Vilder

GRAPHIC DESIGNER: Syndy Wang Peh Yee

PUBLISHER: Asia Sport Connection Limited Level 15, Yardley Commercial Bd. 16, Connaught Rd West, HK

FOR ADVERTISING, PLEASE CONTACT: Sabrina Dumont +852 5193 8707 sabrina@asiasportconnection.com GENERAL INQUIRIES: info@asiasportconnection.com Issue #3 Bimonthly

78 Photo: Hannes Niggli

EDITOR’S NOTE

Are Nepalese the best trail runners?

’m always amazed how fresh the Nepalese look when they cross the finish line of an ultra. By now we have become accustomed to seeing them win and podium many regional ultras, but this year at the Vibram HK100 for the inaugural Ultra Trail World Tour in Hong Kong, they had to contend with no less than twenty elite runners from all continents. Rather than feeling intimidated, the Nepalese took first, second and sixth place, and came close to cracking the record. Are they becoming the best trail runners in the world? Time and experience will tell, but they are certainly getting more opportunities to race and prove themselves overseas (p.20).

While they can seemingly run in any clothes, shoes or hydration packs, that they are often given few hours before a race, we are always on the lookout for the latest gear to help us get the best out of our running performance (p. 60). The Nepalese too, eat and drink much less than the average runner, but most importantly always finish with a smile! If you’re more prone to a contorted facial grimace as you hurl yourself over the line, maybe it’s time to give yoga a try (p.74).

The Nepalese have raw, natural talent, honed from growing up in the Himalayas at altitude. The rest of us mere mortals aren’t as lucky, and might turn to strict training and nutrition plans to help us meet our running goals. In our quest to run further, faster, the risk of overtraining is an ever increasing one (p.50). Trail running is about self discovery and pushing our personal limits, as Vic So demonstrated so admirably in completing the 298km HK4TUC in Hong Kong recently (p.72), and this motley crew of runners found themselves opening a 300km route in Northern Thailand connecting Chiang Mai to Chiang Rai (p.38). Do you know where your limits are? Challenge yourself to find them, and you might be surprised at how easily you can surpass them. Finally, I’d like to welcome Nic Tinworth on board as our new Associate Editor, another avid runner and writer for our burgeoning Asia Trail team.

Enjoy the trails, and if you’re not already, remember to follow us on Facebook, Twitter and Instagram (#asiatrailmag) for all the latest Asia trail running news and views.

Photo: Phoebe Chan

Clement Dumont Editor, Asia Trail

RACE NEWS

ULTRA TRAIL WORLD TOUR KICKS OFF IN HONG KONG VIBRAM HK 100 brammar.weebly.com

Text: Nic Tinworth – Asia Trail Photo: Asia Trail

Elite runners on their way down to Kei Ling Ha.

RACE NEWS

s the first event of the inaugural Ultra Trail World Tour (UTWT), the eyes of the trail running world were fixed firmly towards Hong Kong on January 18th for the 4th edition of the Vibram Hong Kong 100. Thanks to UTWT support, the race was able to bring several notable international runners over, included among them Dave Mackey (USA - HOKA), Jez Bragg (UK - The North Face) and Vajin Armstrong (NZ - MacPac) in the men’s field, and Lizzy Hawker (UK - The North Face), Francesca Canepa (Italy - Vibram) and Nerea Martinez (Spain - Salomon) in the women’s. No race in Hong Kong has ever seen such a diverse and competitive lineup and it was to be a superb opportunity for local and regional runners to test themselves against some big names.

Along with beloved Hong Kong runners Stone Tsang (Tsang Siu Keung), YingYing (Tsang Chun Kit), Jeremy Ritcey, Claire Price and Olya Korzh, another strong Nepalese contingent made their way over with the support of Team Nepal. In the face of seemingly superior international talent they may have seemed like underdogs, but sometimes that’s all the inspiration an underdog needs, and the Nepalese were poised to rain on quite a few parades this race. Few have come close to beating the men’s course record of 9:54, set by Ryan Sandes in the 2011 race, and Claire Price’s sub 12 hour female course record would be a hard one to crack, but with such a talented and fast collection of runners, many seemed to think this would be the year for those records to fall. In almost perfect blue sky conditions, though sadly with the season’s omnipresent pollution lingering, the lead pack went out strong and after 11km of road and technical trail mix the lead group of eighteen men blazed through the first checkpoint in just over 50 minutes. Hawker was the first woman through, followed quickly by Canepa and Price.

The course transitioned to trails, small hills and beaches after this point and the lead group had withered down to only ten men by CP2 (28km). Dave Mackey took advantage of some relatively flat terrain after this to pull away, but at the CP4 in Yung Shue O (45km) that chasing pack still contained six men, and they were all running strong.

The HK100 is a heavily back loaded course: the first 50km flat in comparison to the hillier back half. Mackey used this to his advantage, widening his lead even further from a chasing pack that included Nepalese runners Tirtha Bahadur Tamang and Ram Bhandari, Scotty Hawker from Australia, Japanese hopeful Shunsuke Okunomiya and Vajin Armstrong.

Included in this chase group was relative unknown Vlad Ixel – a talented young Australian who won the 2013 Most Beautiful Thing Borneo 100km ultra in September, The North Face 100 Singapore a few weeks later, and who after the HK100 won and set the new course record for The North Face 100 Thailand in February.

After Kei Ling Ha at CP5 (52km) the climbing starts in earnest, with the section to Gilwell Camp at CP6 (65 km) being particularly difficult. Mackey had grown his lead over the rest to five minutes, with Ram Bhandari making a strong move into second place. Vlad Ixel and Vajin Armstrong pushed hard here too, the former getting to within three minutes of Mackey by CP6. After a cool start to the day, temperatures had risen considerably by this point and Tirtha Bahadur Tamang made his move on a weakening Mackey, taking almost five minutes off his lead and making two minutes on Vlad.

The long, stair riddled descent from Beacon Hill at CP7 (73km), saw Mackey start to cramp, but he held on to his lead once on the flatter trail sections until Tai Po Road, where Vlad and Tirtha both passed him. The race continued for a while on road, and here the difference was clear: Mackey’s grimacing told a story of struggle, while Vlad and Tirtha seemed to be running effortlessly, ever further away. Vlad Ixel blazed into CP8 at Shing Mun Dam (83km) with Tirtha hot on his heels, and teammate Bed Bahadur Sunawar passed Mackey before the checkpoint. The last mountainous couple of stages played nicely into the hands of the Nepalese, who have proven time and again to be strong uphill runners. Tirtha made his move going up Needle Hill and never faltered after that, going on to win the race in 10:02:04, while Bed Bahadur Sunawar passed Vlad on the last climb up to Tai Mo Shan, the highest point of Hong Kong, and finished comfortable in second. Vlad would come in five minutes later. Scott Hawker passed Ram Bhandari and Shunsuke Okunomiya here also, to come within seconds of Vajin Armstrong, who concluded a very steady race in fourth place. Local favourite, Stone Tsang, was the first of the Hong Kong runners in ninth place.

There was carnage in the women’s race, with Lizzy Hawker dropping early on, Claire Price pulling the pin at the halfway point, and Olya Korzh sucumbing to injury after a fall bruised her knee. All three had been running strong until those points, leaving Francesca Canepa facing little challenge to win in 12:59:19. Nerea Martinez struggled with cramps throughout the afternoon, but it was a good day for local runners Chow Pui Yan, who won The North Face Hong Kong 50km race in December and Lo Ching Ling, who completed the trio of top women. Martinez settled for fourth.

RACE NEWS

HK 100 Results

Top 10 Men 1. Tirtha Bahadur Tamang (Nepal) 10:02:04 2. Bed Bahadur Sunuwar (Nepal) 10:06:37 3. Vlad Ixel (Australia) 10:11:53 4. Vajin Armstrong (New Zealand) 10:18:29 5. Scott Hawker (New Zealand) 10:18:56 6. Ram Bhandari (Nepal) 10:19:35 7. Shunsuke Okunomiya (Japan) 10:28:45 8. Dave Mackey (USA) 10:36:46 9. Tsang Siu Keung (Hong Kong) 10:40:08 10. Jez Bragg (Great Britain) 10:58:39

Top 10 Women 1. Francesca Canepa (Italy) 12:59:19 2. Chow Pui Yan (Hong Kong) 13:32:48 3. Lo Ching Ling (Hong Kong) 13:55:34 4. Nerea Martinez (Spain) 14:30:16 5. Mathilde Heaton (France) 14:43:21 6. Rachel Jacqueline (Australia) 14:44:19 7. Leung Wan Yee (Hong Kong) 14:53:58 8. Nora Senn (Switzerland) 15:06:39 9. Chan Man Ha (Hong Kong) 15:23:51 10. Charlotte Luck (Great Britain) 15:26:06

Nepalese confirmed their prodigious talent on ultras. From left to right: Bed Sunuwar, Ram Bhandari and Tirtha Tamang. Photo: Richard Bull - Trail Running Nepal

RACE NEWS

SACRED STEPS Ultra Trail Kathmandu ultratrailkathmandu.com Text: Lizzy Hawker

Photo: Anuj Adhikary

ead down. Hands on knees. Steps, endless stone steps, reaching to the sky. For that was where the sacred 2,732m (8,960ft) summit of Shivapuri Peak seemed to be. Less than 1km in and my legs felt like lead. I wondered if I could really do this? Hurtling downwards, many hours and 48km later, on leaf strewn trails beneath the canopy of broadleaf forest, towards the sacred sleeping Vishnu of Budanilkantha, and I realised I could. I wasn’t alone. Almost 90 of us had started that morning. Each of us facing our own challenge, and each of us finding that yes, we ‘could’.

The distant snow-covered mountains of the Ganesh Himal and Langtang were beautiful, the sky was blue, the sun shone, the air was clear, the trails were dry, the city was beneath our feet. This was the first ultra distance race in the Kathmandu valley – a tough, exacting and beautiful 50km route for those willing to take the challenge, complimented by 27km and 11km routes – shorter but no less exciting. The race was devised in part to support the prodigious talent amongst Nepali runners that all too often goes unnoticed, but also simply to encourage more people to try trail running, and to have some fun. That we did – sharing experiences on the trails and conversation post race eating dal bhat. As one of the non-resident foreign participants Susan Hunt enthused afterwards, “Brilliant race, fabulous course, wonderful experience.” There is nothing more to add to that except sincere thanks to the organization, and the remarkable volunteers and sponsors who were so generous with their time and support.

Men 1. Hom Lal Shrestha 4:17:50 2. Aite Tamang 4:17:57 3. Samir Tamang 4:17:59 Women 1. Lizzy Hawker 6:16:00 2. Manikala Rai 7:05:10

The first ultra in Kathmandu valley.

RACE NEWS

SKYRUNNERS ON TOP OF MT. UGO Pilipinas Akyathlon Text: Carlo Leandro Diño

philskyrunning.com Photo: Asia Trail

he 3rd edition of the Pilipinas Akyathlon in Mt. Ugo in the Philippines saw one of the finest skyrunning performances in the race’s short history. A 36 km (22 mile) route with 2,200m (7,200 ft) of cumulative elevation, the Mt. Ugo pine forest offered runners a challenging course thanks to the notorious ‘cold start’ (~10°C) and ‘hot finish’ (>30°C).

More than 150 runners from 10 countries toed the starting line on the morning of February 8 in the Province of Benguet, aiming to beat a 5.5 h summit and 9 h over-all race cut off. After 1:58, 2013 Asian Mountain Racing Circuit Champ Dai Matsumoto from Japan tapped the summit marker and needed only 1:23 more to win the series’ first leg, securing a course record of 3:21:09, with fellow countryman Yoshihito Kondo cementing a 1-2 Japanese finish just 7 minutes behind. 2013 Champion Clement Dumont of France executed a perfectly timed late pass to snatch the last podium spot in 4:00:14. In the women’s contest; the absence of the Malaysian elites opened the race up for an allFilipina podium, with 24 year old Sandy Abahan triumphing in 4:49:50, and Maria Josephine Liao coming second 26 minutes later in 5:16:06. Akyathlon first timer Merryle Kait Regaspi closed the women’s podium with an impressive 5:46:55.

Dai Matsumoto now has a commanding advantage leading up to the next leg of the Asian Mountain Racing Circuit - the Fuji Mountain Race on his home soil.

After crossing the river, runners had to survive a gruelling 2km climb to the finish with temperature over 30 °C.

RACE NEWS

TRAIL IN THE LAND OF SMILES Columbia Trail Master Thailand Text: Serge Henkens

ama-events.com

Photo: Ama events

rail running has attained rapid popularity with athletes in Thailand over the past couple of years. The Columbia Trail Masters, now in its sixth edition, attracted over a thousand runners on four distances (50km, 25km, 10km and the 3-km family run) near Pattaya, 200km southeast of Bangkok. The course included a mixture of single track forest trails and wide dirt roads crossing open farm lands. The forest sections provided plenty of shaded running for competitors but added the hazards of tree roots, fallen branches and short, sharp ascents and descents, while the farm land featured wider, open tracks but little shade. Certainly something to please everyone, and a challenge for all with a winning time of 4:14 for the 50km and 2:17 for the 25km. The next race of the series is scheduled for June 2014, in KaengKrachan, 200km southwest of Bangkok.

RACE NEWS

BLAIR POWERS TO A WIN Greenpower Text: Nic Tinworth

greenpower.org.hk

Photo: Claus Rolff

he Green Power ‘Hike’ is one of Hong Kong’s largest charitable walkathons, raising donations that are used for the development of environmental education in the city. The event has grown in popularity amongst local trail and road runners alike in recent years, eager to test their mettle against the Hong Kong Trail. Now in its 21st year, 3,000 participants gathered along the course on January 25th to race (and hike) over 10km, 25km and 50km distances as individual males and females, or teams of four. The 50km course follows the full Hong Kong Trail, starting at The Peak and finishing at Big Wave Bay beach on the south of the island. Containing a mix of trail, road and catchment, the few short climbs include Jardine’s Lookout, Mount Butler and Dragon’s Back. The 25km distance covers the second half of the full trail, starting at Section 5.

A welcome change from the heat and humidity of last years race, competitors started in cold, sunny and dry conditions with clear skies, affording fantastic views from atop higher elevations along the course. A cool breeze held for most of the day, even on the more exposed and concreteladen second half, pointing to fast race times. Indeed in the 50km race, Ryan Blair persevered to take first in 03:54:59 - still 15 minutes off the course record of 3:39:21 set by Will Davies in 2010. Wong Ho Chung came second in 4:05:47 and an incredible effort by John Ellis, on a twisted and swollen ankle from the HK100 just a week before, saw him take third in 4:12:14. In the ladies, Janet Ng cruised to victory in 04:55:29 with Ida Lee a few minutes behind in 05:03:08 and Emilie Saint-pé taking the final podium place with 05:14:56. In the 25km race, Mark Western out ran strong challenges from Alexandre Reinert (02:09:01) and Dwyfor Evans (02:11:00) to finish first in 02:03:11, while Emma Drake continues to impress with a first place female time of 02:16:24. Second female was Jo Eades in 02:24:51 and Stephanie Arbola finished third in 02:41:03.

On the top of Dragon’s back before heading to the finish.

RACE NEWS

HOT TIMES ON LANTAU King of the Hills - Lantau seyonasia.com

Text: Nic Tinworth

Photo: Phoebe Chan

t was another dry, cool and sunny day for the 750 runners who turned up at Nam Shan for the Swire King of the Hills (KOTH) Lantau Mountain Marathon on Sunday, 5 January. The only dampener on the race spirit was the exceptionally high level of pollution, leading to 50 DNFs in the full marathon distance. Sadly it was the first time in KOTHâ&#x20AC;&#x2122;s 29-year history that the Lantau full course had to change due to San Tau villagers blocking access to the path through their village. As a consequence, the course had to be rerouted through the Po Lam Monastery, adding 2.5km of concrete to the already tough 30km course in lieu of the usual fun, shiggy ascent to Ngong Ping.

Two hundred and forty runners started the full marathon, with Clement Dumont bounding up Sunset Peak looking fresh and strong, even though he was complaining of a cold. He opened a strong lead after the technical descent into Tung Chung that nobody could close, eventually winning in 3:46:09. Will Davies was second in 3:56:40, with Bob Shorrock, running in the M50 category, taking third overall in 4:00:40. First lady over the line in - and an incredible fourth overall - in 4:06:58, was Taiwanese runner Ruth Croft, while Mathilde Heaton took second after her win in Sai Kung. Denvy Lo finished strong in third. In the half marathon race, a fast 14km jaunt up and down Sunset Peak before the South Lantau Country Trail back to Nam Shan, M45 category runner Jo Koster, with an open leg wound from a fall, left two open category runners in the dust to win in 1:24:06. Sebastien Mitrani finished second in 1:24:39 after an epic battle with David Woo, who took third seconds behind in 1:24:45. The womenâ&#x20AC;&#x2122;s race saw Zein Williams edging out Olya Korzh to win in an impressive 1:33:29, with Olya three minutes back and two minutes ahead of third place finisher Emma Bruce.

RACE NEWS

ON TOP OF HONG KONG HK Top10 xterace.com

Text and Photo: Asia Trail

o named because the inaugural event promised runners a very challenging race - climbing the ten highest peaks of Hong Kong over two days. The first day on Lantau was the toughest stage (20km) with six summits, including Sunset and Lantau Peaks on bushy and technical terrain. Runners met early the next morning for the second stage (18km) that included a climb of the highest peak in Hong Kong, Tai Mo Shan. Fantastic panoramic views of China and Hong Kong island, thanks to the clear and sunny skies, helped participants persevere through tired legs from the first gruelling stage.

Men 1. Clement Dumont 4:16 2. Richard Cowley 5:09 3. Wong Tze Wan 5:12 Women 1. Ada Tsang 5:43 2. Sabrina Dumont 5:50 3. Poon Yuk Pui 6:57

NO HEARTS BROKEN, BUT RECORDS FALL LBC 14 Valentine’s Day lantaubasecamp.com Text: Nic Tinworth

Photo: Asia Trail

hanks to the success of last year’s inaugural Lantau Base Camp Valentines Day run, 120 couples turned out in force on a cool Valentine’s weekend to enjoy the 2014 edition. With new all male and all female categories and Raidlight onboard as a sponsor promising excellent prizes, competition was going to be strong.

The 14km loop course starts and ends at Nam Shan, and along the way participants were able to enjoy a great mix of forest single track, coastal views and a few tough climbs around the Chi Ma Wan Country Trail. Last years overall winners, Olya Korzh and Ying Ying (Tsang Chun Kit) returned to triumph in the Mixed Pairs once again in (1:27:11), beating their own course record by 2 min, while Richard Cowley and Jens Floor took the Men’s Pair category in 1:35:12. Team Green runners Nora Senn and Denvy Lo finished third overall in 1:37:17 and won the Female Pair category.

RUNNER PROFILE

HIMALAYAN HILL QUEEN: NEPAL’S MANIKALA RAI Text: Rachel Jacqueline

Stellar performances by the Nepalese in Hong Kong in recent months have cemented their domination of hilly mountain ultras: a blistering sub11 hour record in the 2013 Oxfam Trailwalker, first place in the 2013 The North Face 100 Hong Kong and a remarkable 1–2 finish at the Vibram Hong Kong 100. But if the men are the kings of the hills, Manikala Rai is the queen. She is Nepal’s first international female ultra runner. And at 25 years of age, she has only just begun.

MANIKALA RAI

Manikala recently won several races in Europe. Photo: Cyril Bussat

RUNNER PROFILE

anikala smiles energetically on seeing me, her warm embrace a reminder of the kindness of the Nepalese. Although it’s almost a year since we met, she hasn’t forgotten. Back then, she was a wide-eyed and innocent, demure and unsure, dependent and isolated by the language barrier. She had left Nepal for the first time to compete in the 2013 Vibram Hong Kong 100 (100km / 4500D+) – her first-ever 100 kilometre ultra. If she finished, she would become the first Nepalese woman to achieve that feat in an international race. Manikala completed the gruelling course in 13:31:47 – fast enough for a fourth-place finish and a coveted place in the history books. “It was a very big challenge for me. I never thought I could do it – not 100 kilometres – never,” she blurted.

Standing before me 11 months later, the transformation is abundantly clear. She is now a confident athlete. And before we even have a chance to sit, she’s talking in almost-fluent English about her three months in France, where she spent the days training and racing in the European Alps. Yet she is as humble as ever. When I remark that she appears strong and fit, she giggles before modestly opening up about her apprehension over the looming The North Face 100 Hong Kong (100km / 6300D+).

“It will not be easy, I would just like to do my best,” she says earnestly. “I hope for top five, but if I come top ten that is also good. I’m always improving.” In fact, she did significantly better: she won the women’s race, overwhelming her competitors to cross the line in a dominant 15:37:08, more than an hour ahead of her closest competitor and 12th overall.

The story of Manikala’s talent unfolds like that of many of the Nepalese. Growing up, she never ran. “I was very fat,” she states emphatically, ignoring my disbelieving

interruption. Although she wasn’t sporty, she enjoyed hiking. With her village in the Solo Khumbu region of Nepal nestled in the foothills of the Himalayas at 2,000m above sea level, she walked an hour to school every day. And back.

In order to earn money while studying, she worked as a porter, which made her heart strong and her legs stronger. Then she met Phu Dhorjee Lama Sherpa, a talented Nepalese mountain runner, and was inspired. After watching women descend Everest in the high-altitude Tenzing Hilary Marathon in 2009, and spurred on by Phu Dhorjee’s encouragement, she ran the race the following year, finishing fifth among the local women. It was a hint of what was to come. Two years later, she ran the 2012 Annapurna 50km mountain race and her potential was finally unveiled. She was the first female runner over the line in 6:15. Later that year, she also won Dachhiri Dawa Sherpa’s 300km stage race in Nepal, Trail des 3 vallées. Manikala entered seven races in Europe during the past summer, winning three of them. In August it was the Trail du barlatay (50km / 2700D+) in Switzerland, in September the Humanitrail (50km / 3200D+), also in Switzerland, and in October the Trail du massif des brasses (28km / 1600D+) in France.

The only kink in her performances was the Sur les Traces des Ducs de Savoie (119km /7200D+), where she pulled the pin at 111km – an agonising eight kilometres from the finish. “It was too difficult for me,” she admits with a grimace as she remembers the punishing ascents. Her favourite race distance is the relatively short 50km. Manikala won the 300km stage race Trail des 3 vallées, Nepal. Photo: Dawa Sherpa

MANIKALA RAI

RUNNER PROFILE

MANIKALA RAI

“The 100 kilometre distance is also good, but it’s hard to get training in Nepal as such races are not very well organised,” Manikala says.

She doesn’t have a regular training schedule or a coach. Instead, she runs when she can and learns from her Nepalese “running brothers” – Aite Tamang, Samir Tamang and Purna Tamang among them. Her greatest challenge, believe it or not, is flat terrain. “There are no roads in my village, so I find running on flat very difficult.”

For the irrepressible Manikala, running offers the impossible: impossible achievements and impossible travel to places she could never dream of while growing up in a modest village in Nepal.

But it hasn’t come easily or without considerable assistance. After watching village girls bounding up and down the hills in flip-flops while taking part in an ultra in Nepal, passionate athlete Natalia Sierant returned home determined to sponsor a female runner to join one of Hong Kong’s many races. With the help of one of Nepal’s trail running pioneers and co-organiser of the Annapurna 100 races, Ramesh Bhattachan, Manikala was selected to represent Nepal’s female runners at the 2013 Vibram HK 100.

“She is a proof that sport has no boundaries,” says Natalia. “I saw Manikala running in the HK 100 and she just looked beautiful. She makes running look easy. You can tell that she simply loves running. She runs gently, almost effortlessly. You can say she is natural, but having the Himalayas on her doorstep sort of helps, I guess,” says Natalia. “She is kind, humble, but also proud Manikala running in Nepal Photo: Dawa Sherpa

and independent. She loves meeting western runners and is curious about the world. She is proof that if we want something badly enough, the whole world makes our dreams come true.”

Encouraged by the potential of the Nepalese and seeing the transformations that were taking place, Natalia made further fundraising requests of friends and family to donate to “Team Nepal” – a team set up to support elite Nepalese runners, Manikala among them.

Manikala

is proof that sport has no boundaries - Natalia

The funds enabled the team to train and travel to Hong Kong and Europe during 2013 to compete.

“Running is a big part of my life and sometimes I take it for granted: new running shoes, entry to HK 100 seem to be no issue. For Nepalese it is simply impossible to be part of the world’s running community. Their monthly wage wouldn’t even cover the cost of one pair of shoes. I believe western runners have an obligation to help these amazing, humble, determined young runners to archive their goals,” Says Natalia. Although race winnings are increasing, it’s not nearly enough. The HK$10,000 prize money at the North Face 100 Hong Kong would barely cover Manikala’s costs of getting to Hong Kong.

Plus, sadly, there’s no future in it.

“After she goes back to Nepal, what does she do? How can she continue to run? In the village, at least she has some income,” says Subarna Thapa Magar, one of the founders of the Hong KongNepalese Trail Running Association and part of Team Nepal. “With training and support, she can do so much more.” Manikala acknowledges the strain.

“It is difficult to balance life in the village and running,” she admits. But for now, she couldn’t be happier. “I enjoy running very much. In France everything was so pretty and I just loved running in the hills. It’s very beautiful – more beautiful than in Nepal. In Nepal, it is a very difficult life.”

Apart from the opportunity to compete in more races overseas, she dreams about more Nepalese women having the opportunities she has enjoyed. “There are, of course, more Nepalese female runners back in Nepal that are faster than me, but they don’t have the opportunities. I am very lucky.”

Lucky, determined and supremely talented – that rare combination needed for the latent talent of so many Nepalese to shine. LIZZY HAWKER ON NEPAL No other Western ultra runner knows the hills of Nepal and the potential of its people quite like Lizzy Hawker. She has run from the Everest Base Camp to Kathmandu, a journey of 319 kilometres, three times and holds the record over that distance of 63 hours and 8 minutes.

In 2011 Hawker attempted to run the Great Himalayan Trail, a journey of 1,600km from the east to the west of Nepal in mountainous areas bordering Tibet. But her attempt was foiled early on when she lost a pouch of valuables,

MANIKALA RAI

Lizzy adopted the Himalayan region. Mustang Trail Race. Photo: Richard Bull including much-needed permits and a satellite phone. She spent three nights alone in the wilderness, before she stumbled into a local village and safety. Lizzy believes the Nepalese have the potential to be the best mountain runners in the world. But, as in Manikala’s case, a lack of funding and support stands in their way.

“At the moment, most of the runners who’ve got the chance to run have either had a bit of a break, like Upendra Sunuwar [who’s been Lizzy’s guide on numerous occasions] or they’ve worked in the army or the police so they have that opportunity.

“But for most of the Nepalese people, it is simply about subsistence living in the mountains. If you’re in the situation where all your effort is going to grow the food that you need to eat and carry it down the trail to the next village, you haven’t got the leisure to use the trails for running. They must look at some of these racers and wonder what on earth we’re doing.”

Hawker reminds us that adventure is

a luxury.

“It’s only once we’ve become more wealthy as a nation that people actually have leisure time and then actually the need of sport.”

Yet she also believes humans still need something to strive for; to be uncomfortable, discover limits and then overcome them.

“When we forget that, I think that’s where people go wrong and get depressed at sitting at a desk for 12 hours a day. [Adventure] just seems to be a human need somehow.”

How to support the Nepalese Runners “Is it surprising that they run so far, over such terrain, so fast?” So it says in the TrailRunningNepal.org website, run by Richard Bull who tries to support local Nepalese trail runners and develop local trail races in Nepal. It’s not surprising, the site goes on, “when you have no concept of limitations on your abilities”. Though physical restraints on Nepalese mountain runners seem few as

they glide up the mountains, the greatest problem they face is funding.

“Although Dragon Air have supported Nepalese runners to travel to Hong Kong for three years running, the tax on the tickets (around US$800) still needs to be paid. The first issue they have is cash, an all too common problem in Nepal, specifically for the flights,” says the most recent campaign on the website. “In Nepal where professional salary starts around US$150 per month, and with inflation somewhere around 12%, it’d be a year of saving to afford the tax on the ticket.” To date, thousands of dollars have been donated to Nepalese runners to get them to the start lines. If you too would like to support Nepalese runners, please visit TrailRunningNepal.org for future campaigns to assist Nepalese runners. Author note: I am pledging my writer’s fee for this article to help future female Nepalese runners visit Hong Kong – keep an eye out on the website and details on how you too can support!

TEAM PROFILE

HOKA TEAM

HOKA ATHLETES IN HONG KONG Text: Rachel Jacqueline

Photo: Wong Ho Fai

hen Hoka One One shoes first arrived on the scene, they were immediate outcasts. Shoe trends were all about minimalism, yet these curious creations were big, sported a thick, “bouncy” sole and had maximum cushioning. Yet as word spread amongst runners about theirpositive experiencesin the “moonboots”, one by one they switched. Today, “Hokas”can be seen on the feet of trail runners everywhere. And it’s not just everyday runners embracing the change; Hoka’s team of athletes has grown in epic proportions. Julien Chorier and Sage Canaday recently joined the international team, adding to an already impressive cast of endurance athletes.

At last month’s Vibram Hong Kong 100, Hoka One One was amongst the most represented teams. We met the runners who took part to learn about their running, what they thought of Asia’s trails and their favourite Hoka shoes.

TEAM PROFILE

PASCAL BLANC Nationality: Reunion / French Age: 49 Profession: Coach Hoka Shoe of choice: Mafate Blanc’s foray into running began the same way it does for most people: 20 years ago, he just wanted to lose some weight. But after too many injuries, he gave up and went mountain biking and mountaineering instead. The diversion didn’t last long, however, when he rediscovered how quickly and simply he could travel through the mountains on foot. Having Sebastien Chaigneau as a training partner in those early days also helped. His ascent into competitive ultra running in the past 10 years has been phenomenal, commanding a string of podium placings on the European mountain running circuit. Blanc placed 3rd in the 2013 Grand Raid de la Réunion (otherwise known as Diagonale des Fous) and he was 2nd in 2011. He was also 10th in the shortened Ultra-Trail du Mont Blanc course in 2010. He joined the Hoka Team seven months ago from Team Lafuma for their “great shoes and fantastic team spirit” and finished 13th at the Vibram Hong Kong 100.

The Vibram Hong Kong 100 was my first time to Hong Kong, but it’s not my first time in the region. Last year, I ran 672km (418 miles) along the Great Wall of China. My next target is to run it in six days non-stop. I am still waiting for the approval from the government but I am feeling discouraged because the process seems to be blocked. To prepare, I began with a run trip in Réunion in January 2013 where I circumnavigated the island, including the summits, for a total of 440km (273 miles) and 28,000m (91,800 ft) of positive altitude variation. I hope to do more trail running in Asia in the future; I am in love with the place. Although my calendar of races is very busy, my priority is to accomplish my challenge along the Great Wall as soon as I can. So it won’t be long before I’m back.

When I’m not travelling the world running, I live on Réunion, a French island located in the Indian Ocean, east of Madagascar, and home to the Grand Raid de la Réunion.

I love my HOKAS, as these shoes help keep my muscles intact and really improve my performance. The pleasure of running with Hoka is unique.

PASCAL BLANC

Photo: Asia Trail

TEAM PROFILE

SCOTT HAWKER Nationality: New Zealander (resident of Perth, Australia) Age: 27 Profession: Boarding Supervisor HOKA shoe of choice: Rapa Nui

Photos: Patchanida Pongsubkarun

SCOTT HAWKER

Scott Hawker is an accidental athlete. In his first endurance race, he finished second despite not training, and in his first year of running, he placed in the top three in every race he entered. His results have surprised everyone, but no one as much as Scott himself.

Last year he took first in the 6 Inch Trail Marathon over Australian Ultra Runner of the Year, Brendan Davies, as well as the new course record. Hawker also holds the course record at the Hoka One One 100km Kep Ultra in Perth, Australia. Despite his success, he’s only just starting to find his feet. He’s excited for the upcoming year, which includes Tarawera in March and The North Face 100 Australia in May. With a 5th place finish at the Vibram HK 100, just seconds behind Vajin Armstrong, sky’s the limit for this young Kiwi.

Last year was a really up and down kind of year. I didn’t have any major injuries, just bad timing. At Tarawera, for example, I got sick, which was literally gutwrenching. I started running the first 20km (12 miles) with Timmy Olsen and was feeling really good and then any kind of food or water was just not agreeing with me at all. Doctors pulled me off the course after 65km (40 miles). I think I was in 5th or 6th at that point.

I got a running coach (Andy Dubois of 27 Mile Coaching) for the first time six weeks ago. Before then, I’d just chuck my shoes on, go running and just do whatever.

Growing up I was a competitive soccer player, but I feel I didn’t really make the most of the opportunity. Given the chance to be competitive in sport for a second time, I’m determined to give it all I’ve got.

I just seem to have a passion for trail running; it never feels enough. Every time I go running, even though it sucks that I have to drive at least half an hour to get to the trails from my home in Perth, I’m out there doing what I love. It’s definitely not a chore to train. This is my first time to Hong Kong and I’ve been blown away. It’s a really weird balance between crazy city and then amazing mountains and trails. And from Perth, it’s not a long way to get here so I can definitely see us returning to Asia soon.

I won my first pair of Hokas, but wasn’t interested in trying them. Then one day I thought, “I might as well give them a go”. I went for a jog and my first kilometre was fast – like a 3min 45 sec kilometre pace; I was just springing along the pavement thinking, “These shoes are crazy”. I’ve not run in anything else since.

TEAM PROFILE

DAVE MACKEY Nationality: American Age: 44 Profession: Physician’s assistant Hoka shoe of choice: Rapa Nui Despite running for more than 20 years, Dave Mackey is showing no signs of slowing down. During his ultra running career, he has set course records at many significant national ultra-distance trail running races. Last year he finished among top eight runners in every race he competed, including 2nd in the Bandera 100km and 1st in the Quad Dipsea 28 Miler. He finished 8th overall at the Vibram Hong Kong 100, despite leading for most of the day. I don’t think I’m getting stronger, but I think you’ve got to time your peaks a little more. I also haven’t been injured so I’ve been consistent for a long time, and that keeps you at a certain level. My secret is that I use races to train; I don’t do long training runs. [Vibram HK 100] was the longest training run I will do all spring. I don’t do anything more than about two hours of training outside of that.

It’s all just heart on race day anyway. You’ve got to have a certain endurance base, but it’s much more a mental game than a physical one. Hong Kong is one of the most incredible cities I’ve visited, and the open spaces and trails above and around the city rival anything in Boulder, Colorado, except maybe for the paved hard trail sections. There is a ton of technical running on that course and steep climbs –it’s a real mountain ultra runner’s course, especially the last half. My favourite parts were the steeps and the beach sections, not to mention that the runners out there were all world-class athletes and friends.

I have been running in Hokas for five years now. They’re smaller than they used to be; they’re comfortable and forgiving and I love them.

DAVE MACKEY

Photo: Claus Rolff

TSANG CHUN KIT (YING YING)

TSANG CHUN KIT (YING YING) Nationality: Hong Kong Age: 29 Profession: Lifeguard HOKA shoe of choice: Bondi Ying Ying is a local favourite on Hong Kong’s trails. In 2013 he was part of “dream team” 2XU HOKA UFO Team that came 3rdin the Oxfam Trailwalker. His goal is a sub-12 Trailwalker time in the future – a goal even more challenging in a team of four. Competing in KONA Ironman would also top his dream event list. I started my career as a triathlete, but got into trail running five years ago. I usually take part in triathlons in summer and run during winter. I started to take trail running more seriously two years ago. If I had to choose just one sport, it would be trail running. I like it more as you can encounter more different experiences on the trails. My favourite race is any race with friends. To me, running is a social activity.

Hong Kong is so gifted. While there are a lot of skyscrapers, there are even more beautiful trails with stunning views out there, which are easily reached. Once you are into the trails, you can enjoy the quiet and fresh air. Hokas have outstanding shock absorption. Their performance in uphill and downhill running is impressive, in particular during ultra distance races such as 100km races or above.

Photo: Wong Ho Fai

ADVENTURE

THAILAND EXPEDITION

Grande Randonnée in the Land of A Thousand Smiles One man’s passion for Thailand and his quest to create a connected trail from Chiang Mai to Chiang Rai. Text: Jeri Chua

Ornate and colourful traditional dress from the Akha hill tribe of Northern Thailand. Photo: Ron Gerrits Traversing the padi fields at the early stage of the expedition. Photo: Seb Bertrand

ebastien Bertrand is running in circles, then rolling on the ground, trying to get away from the bees that are attacking him after he ran straight into their hive. The rest of us are keeping our distance, looking on with some degree of amusement. We’re not being cruel, we’ve learnt enough by now to guess that Seb will be fine and we’d rather not suffer the same fate by getting too close. And it’s quite funny to watch. In December 2013, the six of us meet for the first time in Chiang Mai. Planned like a stage race, there’s a set distance to cover each day and a designated place to rest each night, along with a support vehicle to transport our bags to the end point.

DAY 1 – Chiang Mai to Ban Mae Kha Piang We set off from Chiang Mai University and climb up into the Doi Suthep-Pui National Park, passing the sacred temple

of Wat Doi Suthep on our ascent to Doi Pui (1,675m), the highest peak near Chiang Mai. The views are gorgeous along the ridge, and we make steady progress before heading down into Mae Sa Valley. We’re all following Seb and it’s been a good trail, although we veer off track a little as the GPS wasn’t loading the waypoints accurately.

We stop for a break at the Queen Sirikit Botanic Garden after 26km and 1800m of elevation gain, with everyone in good spirits and the beginnings of a group bond starting to show. The track gets a lot smaller from here and it’s not long before we’re neck deep in jungle, slashing a way through the foliage (Seb’s got his machete out) trying to follow the GPS directions. This starts to feel like a real adventure. No proper track, deep jungle, streams, difficult trail, and we also discover Sylvain doesn’t like makeshift river crossings.

After hours of thorny undergrowth we finally get to a dirt road and make our way to Ban Mae Kha Piang, where we are to spend the night in a Karen tribal village. We arrive just after dark, thankful for the dinner waiting for us. Facilities are very basic (cold shower!), but we are fed, watered and then turn in for the night. Having power points to charge our gear and getting our running kit washed was a big bonus. Apart from some blisters (Marc), cuts and scratches (all of us) and Tarmo feeling a little under the weather, we’re all intact and stoked with our foray off the beaten path. Total: 11 hours, 53km, 2,900m elevation gain.

DAY 2 – Mae Kha Piang to Sop Kai After a quick breakfast, we’re headed straight up to Doi Pha Dam (1,350m), a steep climb with technical descent.

ADVENTURE

Seb tasting the locally grown tea in Pha Daeng. Photo: Maya Reef Seb says today’s route is easier than yesterday and after passing the remote Wat Prabat Si Roy temple which houses four Buddha footprints, we have the luxury of a short stretch of road before descending into a valley and running through two small Karen villages and a Lisu village with scenic rice paddy backdrops. It’s a hot day and we haven’t been able to get more water, but meeting an ice-cream bike along the road proved a welcome alternative. The trail is wider (and actually visible) today, and we run along the Mae Rim river through lush landscapes. In what would set the tone for the days to follow, we dive into a deep jungle where the trail is faint at best, and then spend over half an hour by a small river looking for the right track. Marc and Seb confer on their GPS data, while the rest

of us do the mosquito dance and take a snack break.

We finally emerge from a beautiful and rather technical bamboo forest and stop at Mong Ngoa village where the local Hmong ladies are in traditional dress, and manage to get water from a local shop.

Our little group seems to get along well, with Sylvain, Seb and Marc being the chattiest, in a mix of French and English, full of interesting stories and trivia. Tarmo has been filming with a GoPro since we left Chiang Mai and I don’t know how he’s managed not to trip over on the trail with it. After more jungle bashing, we’re in Kai Noi just before dark and get a short ride to Sop Kai, where dinner and hot

showers await. Bliss!

We review our progress after dinner, concluding that it’d be tough to sustain the pace required on Seb’s original plan. We’re all feeling fatigued, Marc’s blisters are bothering him, I have an inflamed tendon from the descents, a souvenir from my last race, and Sylvain is understandably tired from his epic run a fortnight ago. We agree to start Day 3 in Pakhia, cutting 20km and 1,300m elevation off the menu. Total: 11 hours, 49km, 2,200m elevation gain.

Sylvain helps with extraction after Seb gets too close to a barbed wire fence. Photo: Jeri Chua

THAILAND EXPEDITION

ADVENTURE ADVENTURE DAY 3 – Sop Kai to Ban Mae Cha Doi Chiang Dao (2,175m) is the only alpine mountain in Thailand and from the foot of the mountain, the bush whacking starts early as we run through the Chiang Dao National Park, taking the northern trail up to 1,500m and trying to race some porters down the other side.

We have our first real casualty when Janet slips on some wet rock and manages to slice her arm open. It’s a deep cut but some rudimentary first aid sorts it out. The Doi Nang ridge is also known as the sleeping lady mountain due to its profile, and the depth and breadth of this lush mountainous area are an eyeopener for me. More jungle soon follows and then the rain. It gets dark quicker than we expect due to the cloudy skies and we all strap on our headlamps. By now getting ‘lost’ was standard procedure, and we’d gotten wise to Seb’s promises of “It’s only 500m more.” I’d finally accepted this as an explorer’s adventure rather than a race and settled into getting on with each day. Wearing calf guards today helped with the thorny encounters, but somewhere in the dark Marc and I managed to brush up against some ferocious stinging nettles. Total: 9.5 hours, 44.8km, 1,600m elevation gain.

DAY 4 – Ban Mae Cha to Pha Daeng A cold morning with clear views of the crop fields and mountains as we head down the valley through a Lahu village. Some climbing before we get into the jungle, more bush whacking and some river crossings before finally stopping at a Karen village for our packed lunch. We’re well behind schedule today, the terrain isn’t conducive to much speed and my tendinitis is becoming a real hindrance. Going through some cornfields at Ban Mae Kon, three young pups decide to The abundant bamboo has many applications, including building bridges. Photo: Seb Bertrand

TEA AND THAILAND HORSEEXPEDITION EXPEDITION

ADVENTURE

Making friends in with the children in an Akha village. Photo: Jeri Chua adopt us and one managed to cross a narrow bamboo bridge to stay on our heels. Amidst heated debate about taking it to the next village - “What about it’s mother and brothers!” and leaving it behind – “But it’ll die if we leave it .” “That’s life, survival of the fittest!”, Tarmo finally scooped up the pup and sprinted back to the bridge, nearly tripping over another pup in the process. He left them behind and sprinted back, and we didn’t see them again. Navigating through a bamboo forest, we get to the top of a rock

It’s a great opportunity for all of us to have an easy’ day, and nice for a change to have runnable’ terrain after all the

jungle bashing and slip-sliding. [28km]

formation where the sprawling views of the valley and Ping river below, our next destination, were quite special. We also found out that Seb didn’t have much of a head for vertical drops.

The river crossings were by now getting deeper and wilder each time, this one leading us to remote jungle, with no real trail, and close to the border of Myanmar. We follow a small river for miles and it’s slow going walking in the stream, scrambling over wet rock as there’s a cliff on either side. We finally find

THAILAND EXPEDITION an exit and hack our way up to a wild cornfield. According to Seb, there was a trail here when he did his reconnaissance two months ago, but with the wet season just gone, everything must have grown over completely. Despite that, we had some amazing views of the sunset from the top of the cornfield. After some rather slippery dirt road, we finally reach Ling Luang in the dark, 4 hours behind our predicted arrival time, with no sight of Ron or Eric, who were supposed to meet us there. There’s no signal on their mobiles and hungry and cold, nobody’s keen to plod on for another 15km to Pha Daeng where we are meant to stop for the night. It takes some negotiation, but we find someone with a pickup to drive us the rest of the

way.

Total: 12 hours, 37.5km, 1,200m elevation gain. DAY 5 – Pha Daeng to Nor Lae It’s raining hard when we wake up and it’s a unanimous decision to delay our start and run on road today. We set off in good spirits, with views along the way shrouded in mist but no less beautiful. It’s a great opportunity for all of us to have an ‘easy’ day, and nice for a change to have ‘runnable’ terrain after all the jungle bashing and slip-sliding. It also meant that I could ease back a little to rest my tendon. We stop for lunch in Ban Luang, an area populated by Chinese villages, from

when supporters of Chang Kai Shek fled after Mao’s victory. The rain didn’t let up, and we were off again in the wet to Nor Lae, a Paluang village with Burmese origins. It’s a novelty to finish in daylight after four days of manoeuvres in the dark, and we dine with a local family in their traditional home.

Total: 5 hours, 28km, 1,286m elevation gain. DAY 6 – Nor Lae to Tha Ton The rain doesn’t let up and we start from Ban Pu Muen instead of Nor Lae, preferring to negotiate border security by car instead of on foot. Surprisingly, the trails are great. It stops raining and we all settle into a happy rhythm at a decent clip, passing a few villages along the way.

Enjoying beautiful scenery before heading back to the deep jungle. Photo: Ron Gerrits

THAILAND EXPEDITION

Chiang Rai at last! Photo: Ron Gerrits There’s some choice words from Sylvain today as he’s wearing his New Balance MT110s for added grip on the wet trails, and they’re proving to be a bad choice.

Sadly, our time on the trail is shortlived as Seb points us off the beaten path once again, down a steep grassy bank. Marc is the first casualty, breaking a metacarpal in his hand when he tries to arrest a fall. As Seb goes on ahead, he reaches a fence and then comes running back out shouting and flapping his arms. He’s found the bees.

We’re all stopped on the hillside watching him run around just below us, checking that he’s not allergic before we leave him to his own devices. There wasn’t much we could have done anyway,

and no sense more of us getting stung! Seb comes away with 8 stings and I’ve learnt a lot of new French words that shouldn’t be used in polite company. We now have to cross the barbed wire fences, since the bees are exactly where we need to exit. Seb goes ahead again and tries to cross, using some old bamboo logs to get over the barbed wire. We watch in dismay as the rotten bamboo breaks under his weight and sends him crashing down. Luckily the barbed wire isn’t rusty, and we patch him up as best we can before moving on. Janet, Sylvain and I make the mistake of attempting a shortcut to Tha Ton, but we end up going the long way round to a temple, and have to find our own way down to Tha Ton, about 30 minutes

behind Seb, Tarmo and Marc.

Total: 8 hours, 38km, 2,000m elevation gain. DAY 7 – Tha Ton to Chiang Rai There’s anticipation and more energy from everyone this morning, the last day of our adventure. We have a boat ride down Nam Kok river, arriving at a Lisu village where Ron’s foundation works to help some of the residents. The rain starts again before too long and we set off for an Akha village that Ron’s foundation also works with, and then through a tea plantation. There’s a higher level of poverty in the area compared to the villages closer to Chiang Mai, and it’s humbling to see how people

ADVENTURE

Photo: Ron Gerrits

The motley crew of ultra-runners. Sylvain Bazin is a French journalist and accomplished ultra-runner who completed the Via Francigena track (Canterbury to Rome over 2,200km in 46 days) two weeks ago. Also from France is Dr Marc Fortier-Beaulieu, a triathlete and outdoor enthusiast who will double up as our resident medic. Tarmo Vannas is a young ultra-runner from Estonia, now residing in Chiang Mai. He’s adopted a fruitarian diet and saw Thailand as a great place to relocate, where fresh fruit of all varieties are affordable and readily available. Janet Ng, race director for HK100, the first race in the debut Ultra Trail World Series, is a regular on local and international podiums. Sebastien Bertrand is the mastermind behind this Chiang Mai to Chiang Rai adventure - 330km and 16,000m elevation gain over 7 days in Northern Thailand - following a new trail he’d put together. Maja, a Serbian photographer; Ron, a Dutchman based in Thailand who runs the Creating Balance Foundation; and Eric, another locally based Dutchman, accompanied us all week. live here.

True to form, Seb’s GPS leads us into the jungle again, where the trail is almost non existent and somewhat treacherous given the heavier rain that is now falling, making progress difficult. Arriving at the Akha Prasaet village, we are ushered inside the first house we get to and treated to hot tea and bunches of small, sweet bananas around a small fire. When the rain eases off, we’re warm, rested and refuelled, and it’s pretty easy going from then on into Chiang Rai on the main road. We run through the town, triumphantly arriving at the Chiang Rai Night Market with Ron and his partner Minta there to greet us, and it’s with

mixed emotions that I see the passing scenery evolve from countryside to city. It’s been a taxing week struggling with injury and fatigue, but I’ve had an absolute ball with my new friends and have some great stories to tell.

Total: 6.5 hours, 33km, 825m elevation gain. Over that week I witnessed first hand the passion Seb has for the trails of Northern Thailand. To have gone out repeatedly over the course of a year to find a route between Chiang Mai and Chiang Rai by trial and error is nothing short of dedicated madness. Seb’s Grande Randonnée Thailand is still a work in progress, and he aims to work with Ron’s

Creating Balance Foundation to give back to the community that he’s become so enamoured with.

Every step of the way he showed us the local hill tribe villages, making a real effort to befriend the smiling people. It’s obvious that this mad Frenchman has a big heart, and it’s heartening to see a true empathy for the local community and a genuine desire to share their beauty. Plans are in the wings to organise a single stage trail race that will include a visit to Doi Chiang Dao, and updates can be found at https://www.facebook.com/ SportNatureThailand.

THAILAND EXPEDITION

Ron Gerrits

Seb Bertrand

Ron Gerrits

Jeri Chua

Ron Gerrits Jeri Chua

Jeri Chua Seb Bertrand

Seb Bertrand Ron Gerrits

TRAINING

“

Too Much of a

Good Thing” Text: Nic Tinworth Photo: Claus Rolff

OVERTRAINING

aul Smith, a recent convert to trail and ultra running from a 10km road running foundation, is a firm believer that longer training sessions help build the mental and physical fortitude required for race success. Initially focusing on volume as the main measure, he recently switched to time as a more important indicator: “I still try to run 2-3 hours four times a week and a long 6+ hours at the weekend. The former is super important to me as it’s that mental switch off between work and reverting to wonderful family life. The weekend run is that little bit of selfish time to get out into HK’s more remote, exciting and beautiful parts.”

will suffer too – lethargy, disturbed sleep, colds that you can’t seem to shake, energy and libido drops, decreased running performance and being unable to shake niggling injuries are all common symptoms of what is known as *overtraining syndrome* or OTS. What is it? Overtraining is more than just being tired, not running well, and getting injured. Minor fatigue and acute reductions in performance are

At the beginning of the running season, when temperatures start to drop and we can do longer, cooler runs, it’s easy to rush out and enter as many races as we can. Between the races and training sessions, are you giving yourself enough time to rest and recover? And just how important is that recovery to achieving optimum results, and ultimately realising your goals? In short – more than you realise. Depriving your body of the opportunity to repair itself won’t just affect your running, but your overall quality of life

Training = Workout + Recovery.

Doctors Jeffery Kreher and Jennifer Schwartz, the authors of Overtraining syndrome: a practical guide make a distinction between OTS and the less severe condition of overreaching, defining the former as, “a maladapted response to excessive exercise without adequate rest, resulting in perturbations of multiple body systems (neurologic, endocrinologic, immunologic) coupled with mood changes.”

What are the symptoms and effects? Dan Kaplan1 purports to have found a loose connection between iron levels and overtraining in some of his research, but the body of work he viewed seems to consider iron deficiency as a side effect and stops short of investigating it as a cause and effect relationship. For example:

We all know how good running is for us. As well as making us feel fit and healthy, it connects us with like-minded runners and it’s cheaper than therapy. Races give us training goals and something to strive for, along with an incredible sense of achievement on crossing the finish, but is there really such a thing as ‘too much of a good thing’?

In a relentless pursuit of faster race times, increasingly loftier goals, consistently better training results, personal records and, yes, even Strava segment course records, have you forgotten to stop and listen to your body? Training requires us to “push through” at times to achieve our goals, but sometimes our body gives off the kind of warning signs that shouldn’t be ignored.

simple equation:

a consequence of the normal training process, but overtraining syndrome seems to occur in athletes who are training for competition or a specific race, and train beyond the body’s ability to recover. This isn’t just specific to elite athletes or those clocking hundredkilometer weeks – it can take many guises. Generally it is often a problem not of too much workout volume (total weekly training) and intensity, but of too little rest, and therefore all runners are vulnerable. Overtraining can happen simply at the point where your body is stressed and unable to cope with the pressures placed on it, and for every individual that threshold is different.

Dr. Phil Maffetone, often cited as the father of aerobic heart rate-based training, defines overtraining as a syndrome because it can have various signs and symptoms, depending on the individual. He sees it as an imbalance in a

“Overtrained athletes have been shown to be anemic and iron deficient, and various authors have documented low serum ferritin levels in association with overtraining.”2

Mat Lefevre, a 41-year-old expat in Hong Kong, knows some of the symptoms well. In a little under two months he entered and ran in seven races, varying in distance from 14km to 100km, pushing himself so hard and his body to such limits that he felt too drained, physically and mentally, to do any proper training in between. He found moderate success in the five shorter races, but his body was tired heading into the longer ones, and he injured himself in both as a result. In his own words, “My problem is that I love the sport, but I don’t know how to properly train for it.” Is he overtrained, or has he just overreached? The full spectrum of overtraining can result in hormonal, nutritional, mental/ emotional, muscular and neurological imbalances. These, in turn, can cause fatigue, depression, injuries and poor performance to name a few problems3.

TRAINING Maffetone (2007) has written extensively on how overtraining and competition elevate the body’s stress hormone, cortisol, and how this can have an enormous effect on the female physiology. This overproduction of cortisol “steals” from female hormone production, resulting in lower estrogen, testosterone and progesterone levels, which in turn can affect bone density.

He goes on to highlight amenorrhea (the absence of menstrual bleeding) as a sign of a potentially serious problem for female athletes, now and for their future health. The hormonal imbalance causing menstrual dysfunction can adversely affect sports performance. But the long term risks of such hormonal imbalance include infertility, osteoporosis, sexual and adrenal dysfunction.

Generally, the OTS symptoms can be divided into physical and emotional issues as Tim Noakes outlines in his book Lore of Running: Regarded individually, these symptoms could indicate any number of physical or mental issues – prolonged late night working, bad eating habits, iron deficiencies, and more. If you know you are training or racing heavily and experience more than a few of the above list, chances are you’re overtrained. To objectively measure these signs, a good place to start is with your heart-rate, by tracking it every morning. Any marked increase from your normal rate may be an indication that you aren’t recovered.

What are the causes? Excess training load and inadequate rest are the two primary factors that cause OTS and its spectrum of conditions, but in severe cases a third factor seems to be present – additional physical or psychological stressors. Kreher and Schwartz highlight other stress factors present in cases of OTS: Lower-intensity but repetitive factors: * training monotony * sleep disturbances

* altitude exposure

* life stresses (work, family, relationships)

Lower-frequency, but higher-intensity stress factors: * repetitive competitions * significant illness

* heat-injury episodes * severe “bonk”

It’s clear that an unrelenting training load and lack of rest, coupled with the addition of another dimension of physiological stress is the most common cause of OTS.

What can you do about it? Before she left to run a multi-stage ultramarathon across the deserts of Australia, trail and ultra runner Stephanie Case was riddled with injuries and unable to keep training. She visited a neuromuscular skeletal specialist to work on her alignment, but found the best thing he did for her was emotional release therapy: “He worked on my mind just as much as my body, and he knew that getting me back running – quickly and healthily – was going to be important to my overall recovery.” Many runners seem to be in denial that excessive training or life stresses coupled with insufficient rest could be the cause of their symptoms, so turn to other likely culprits – asthma or other lung sensitivities, thyroid or

OVERTRAINING adrenal dysfunctions, diabetes, iron deficiency (female athletes are especially susceptible to this), infections, and malnutrition – before they concede. These should be ruled out first before OTS becomes a consideration. Take time to assess your lifestyle in general and find ways to reduce everyday stresses and better adopt coping mechanisms such as meditation, yoga, and time for yourself, your family or friends.

Maffetone4 believes that correcting overtraining begins by immediately restructuring the training schedule, modifying lifestyle factors including diet and nutrition, and addressing all levels of stress. Training schedule adjustments are key in any stage of OTS and should be based on the individual’s need: * Decrease training time by 50-70% or more. * Stop all anaerobic training and competition.

* Walking stimulates circulation and aerobic muscle fiber activity and will also help redevelop the aerobic system, which is the first phase of retraining.

* Retraining (building the aerobic base) should last three to six months and should not include any anaerobic training or competition.

Diet and nutrition are important factors in the overtraining syndrome, and while individualized nutritional recommendations are ideal, some important suggestions should be considered: * Eliminate all high-glycemic foods, especially sugar and other refined flour. Moderating carbohydrate intake overall can also be helpful as high carbohydrate diets may further elevate cortisol levels. * Consume smaller, more frequent meals to help control blood sugar

and cortisol, especially for those with symptoms of depression, fatigue, hunger and poor sleep. Adequate caloric intake is very important – never get hungry. Include moderate amounts of protein (especially eggs and meats) and healthy fats.

* Overtraining may disrupt the normal balance of fats in the body, which help control inflammation, one reason why inflammatory-related injuries are common. Eliminate the intake of omega-6 vegetable oils (soy, peanut, safflower, canola, corn), which can promote inflammation. Fish oil supplements can help reduce inflammation. (If serious inflammation exists, reduce all dairy fats too, including milk, cream, butter and cheese.) * Avoid stimulants such as coffee, tea, soda, and chocolate (beware of caffeine-containing, over-the-counter and prescription drugs).

How to Prevent Overtraining Syndrome Sometimes it isn’t possible to stop running and sometimes it isn’t necessary either. Perhaps all we need is a change in how we run, when we run, and a complete revamp of the ‘additional’ factors mentioned previously in order to recover from and even prevent OTS.

It’s often hard to predict overtraining because every athlete responds differently to certain training routines – what is an excessive training load for one is easy for another. It is also true that we are able to cope with more training at certain times over others thanks to genetics, age and level of fitness. It seems important to vary training through the year and schedule in the right amount of rest time. It’s all about managing training with recovery and adaptation. We can train exceptionally hard at times if we allow enough recovery to regenerate and strengthen, and it takes time to learn this individual balance. If you feel you’re

OVERTRAINING SYMPTOMS: Generally, the OTS symptoms can be divided into physical and emotional issues as Tim Noakes outlines in his book Lore of Running:

Physical: * Impaired physical performance; inability to complete routine training * Gradual loss of weight * Athlete looks drawn, sallow, dejected; sunken eyes * Increase in morning heart rate > 5 beats * Abnormal heart rate upon standing, during/after routine training * Slower recovery in heart rate after exertion * Postural hypotension * Persistent, progressive muscle soreness * Swelling of lymph glands * Gastrointestinal disturbances (with, without exertion) * Increased susceptibility to infection, allergies, headache, injury * Decreased tissue healing (minor scratches) * Loss of menstruation * Neurological, endocrine insufficiency Emotional: * Loss of enthusiasm and drive; apathy, loss of joy in life * Loss of joy/thirst for competition; increased desire to quit during competition * Lethargy, listlessness, tiredness * Increased irritability, anxious, depressed, unable to relax, bored * Insomnia, changes in sleep patterns * Loss of appetite * Loss of libido * Poor coordination, general clumsiness * Increased fluid intake/thirst (namely in p.m.)

OVERTRAINING fighting an issue, don’t push it. Don’t run through it. Take a few days and either rest or cross train. Rest Days * Rest is necessary for muscles to repair, rebuild and strengthen. Building rest days into your training can help maintain the right balance of home, work and fitness goals. Consider putting at least two rest days into your schedule, at the beginning and end of the week.

Massage * Some of the benefits of getting regular massages include increased blood circulation, increased diameter of blood vessels and decreased blood pressure. These effects are of particular importance to a runner looking for ways to recover faster, prevent injuries and improve performance5.

Active Recovery * Active rest appears to allow an athlete to physically and psychologically recover from the stresses of training and competing while still maintaining fitness levels. Consider adding a bit of easy, low-intensity exercise to your postcompetition recovery plan and see if you feel better faster.

Adapt your training * Listen to your body at all times rather than blindly following a routine or training plan without adjusting for any ‘additional factors’. If you routinely run 100km a week and get 8h of sleep a night and have been for years without any problems, the appearance of any new ‘stressors’ – death in the family, new job or change in geographic location – might mean that even with the exact same running and sleeping schedule,

your body may have reduced ability to handle the load because of the new stress. Training regimes have to adapt to changes in life and even seasonal changes.

Note: This article should not be taken as medical recommendation of any sort. Rather it is an attempt to understand an area of training about which little is known. If you think you are suffering from OTS, please seek professional opinion rather than trying to self-diagnose. References: 1 http://run-down.com/overtraining.pdf 2 King Jr A et al. (1995). Electrocardiographic abnormalities and cardiovascular physiology in athletic overtraining. Hong Kong Medical Journal, 155-155. 3 Halson SL & Jeukendrup AE. (2004). Does overtraining exist? Sports Medicine, 34, 967-981. 4 http://www.philmaffetone.com/the-overtraining-syndrome 5 http://www.runnersworld.com/injury-prevention-recovery/ benefits-of-massage-for-runners

RACE

UNDER PRESSURE

DOES COMPRESSION GEAR WORK? Text: Nic Tinworth

Illustration: Kirk Wescom

ou’ve seen them on the trails: groups of runners squeezed from head to toe in stretchy fabric, a rainbow of colours from black to neon yellow and everything in between. Legs, thighs, arms and more adorned with all the latest compression gear. And it’s not just weekend warriors wearing the stuff. Look around at any race and you’re sure to find several elites glistening in their shiny compression gear too. Killian Jornet has been known to wear arm and calf guards for races. Trail runners aren’t the only ones reaping the supposed benefits - distance running legends Paula Radcliffe and Meb Keflezighi swear by compression. The competitive runner within us constantly seeks new ways to better our performance, and compression clothing claims to do exactly that. But what is the science behind compression, and does it really do all that it promises? Do we really need to subject ourselves to - admittedly - compression’s vice-like qualities?

RACE SO, DOES IT ACTUALLY WORK? The main claim amongst trail runners is that compression clothing enables them to run faster, with less time needed for recovery. Tilly Heaton, one of Hong Kong’s top female trail runners, is a recent convert. “I’m a big fan of compression socks for racing now. Not only is it good bushwhacking protection but I found my calves don’t get tight like they used to,” she says. Paul Ridley, a road and trail runner, agrees. “I feel that compression socks noticeably reduce calf soreness after racing and high intensity training sessions. I also think wearing compression shorts reduces my hamstring tightness.”

“I wear calf compression because they are comfortable and seem to help preventing injuries”, says Stone Tsang who recently finished 9th at the Vibram HK100. Photo: Asia Trail What may first appear as simply “really tight” sports gear is in fact an intricate process of fabric quality, thickness and garment design. The scientific combination applies pressure to particular areas of the body, providing more force to help push blood back to your heart. The result? Increased blood flow to the muscles without having to use up any extra energy. It’s like a masseuse working on your legs without getting off the couch. ‘Graduated’ compression, that brands like SKINS, BV Sport, CEP and 2XU use, mimics the layers of muscle by squeezing the stretched vein walls together, allowing the valves to close and reducing the cavity of the veins, restoring blood flow and aiding circulation. While compression gear has only popped up on the track and trails recently, it’s been around for more than

50 years in the medical field to treat deep vein thrombosis, varicose veins, prevent leg and ankle swelling and even support wound healing. Made of a spandex and nylon blend, medical compression is stretchable while holding a specific form as it applies pressure to the body, compressing, stimulating blood flow and supporting wounded tissue. The benefits of compression gear in the medical field have long been known. When used properly in these contexts, research suggests compression gear is actually very effective in promoting venous blood flow, decreasing venous stasis and preventing thrombosis in postoperative patients. In recent years, sports clothing manufacturers latched on to the concept, and the sportswear market is now inundated with compression gear that is supposed to help you run faster, train harder and recover quicker.

Despite Heaton and Ridley’s enthusiasm and the widespread use of compression clothing by competitive and everyday athletes alike, studies supporting their performance-enhancing abilities seem to be inconclusive. Whereas some research highlights no viable link between compression and performance, other research suggests wearing compression while running helps decrease muscle vibrations (which can cause muscle fatigue). Sports scientist Nick Morgan of the Sports Injury and Human Performance Centre in the UK believes that compression socks “help blood flow” and are “even better in aiding recovery after a race.”

However, in a research paper from Indiana University in 2010, “Lower Leg Compression Sleeves: Influence on Running Mechanics and Economy in Highly Trained Distance Runners,” Abigail Laymon and colleagues found compression gear had no impact on running economy, efficiency or mechanics1. The study also found that calf compression garments did not have an effect on running mechanics. “Distance runners may try them out initially, because they see other runners using them with success,” Laymon says. “Since some runners are somewhat superstitious, they may continue to use them if they happen to have a good race and attribute it to the compression.” She goes on further to discuss the possible

UNDER PRESSURE psychosomatic effects that wearing compression might have: “However, there may be a psychological component to compression’s effects. Maybe if you have this positive feeling about it and you like them then it may work for you. It is a very individual response.”

In stark contrast to Laymon’s findings, researchers in Germany in their 2009 paper, “Effect of compression stockings on running performance in men runners”, concluded that “stockings with constant compression in the area of the calf muscle significantly improved running performance at different metabolic thresholds.”2 Whilst the science is obviously divided on the subject of compression gear increasing performance, what of the recovery claims from brands that wearing their garments may reduce the symptoms associated with delayed onset muscle soreness? Kraemer et al. (2001) reported that subjects wearing compression garments for three days following severe eccentric exercise showed a decrease in perception of soreness, reduction in swelling and an improved recovery of force production3. Similarly, Chatard et al. (2004), measured a reduction in ‘perceptions of leg pain in subjects wearing compressive elastic stockings during recovery periods following exhaustive exercise’.4

“They help my legs feel fresh and less sluggish” says David Tanner, just one of many compression wearers I spoke to who believes in their recovery properties. If I’m doing [a big run] I might wear it during, as compression [seems to] reduce muscle vibration and damage. But mainly, [I use it] for recovery.

CONCLUSION Although the research is clearly contradictory and several papers do not support the claims of improved circulation or running endurance, it would appear that the use of compression garments may have a positive effect on athletes both during exercise and during recovery periods following

exercise. Certainly, there have been no studies to date that have reported any negative effects on performance due to compression.

In particular, some studies have clearly reported that compression garments can improve muscular power, strength, enhance recovery following intense exercise and improve proprioception.

What hasn’t been covered well in any research are some significant benefits to wearing compression that involve heightened kinesthetic awareness, which some believe translates into improved coordination, a greater sense of body awareness and a feeling of athletic competency, where runners ‘feel’ a difference. Moray Taylor-Smith believes that wearing compression makes his running form better: “I think the shirts make the most difference as the help with posture control and “remind” me to stop slouching.”

Compression results and the reasons for wearing it vary significantly between individuals, but with no obvious negative effects to its use, it is the opinion of the author that runners should experiment with compression clothing to see what might work for them. Certainly, my own experiences have led me to believe that wearing compression during hard training sessions and races, and immediately following, have led to quicker muscle recovery times and heightened race ‘comfort’. Hong Kong-based journalist and trail runner Rachel Jaqueline concurs with this. “Irrespective of the scientific claims, wearing compression makes me feel good when I run. I feel like it keeps my muscles together, minimises chafing and makes me feel streamlined and faster.” References 1 http://www.eurekalert.org/pub_releases/2010-06/iucca060110.php 2 http://www.ncbi.nlm.nih.gov/pubmed/19057400 3 Kraemer et al. (2001). Influence of compression therapy on symptoms following soft tissue injury from maximal eccentric exercise. Journal of Orthopaedic Sports and Physical Therapy, 31, 282-290. 4 Chatard et al. 2004, ‘Elastic stockings, performance and leg pain recovery in 63-year-old sportsmen’, European Journal of Applied Physiology, 93(3), pp. 347–52.

SUGGESTED BENEFITS OF COMPRESSION GARMENTS Based on current research findings, listed below (from the Australian Government Sports Commission report of 2006) are potential areas where a competitive advantage may be gained through the use of compression garments: • enhancing blood circulation to peripheral limbs

• reducing blood lactate concentration during maximal exercise bouts

• enhancing warm-up via increases in skin temperature • increasing vertical jump height

• improving repetitive jump power • reducing muscle oscillation upon ground contact • increasing torque generated about joints, improving performance and reducing the risk of injury, for example, assisting the eccentric action of the hamstring at the end of the swing phase in running

• enhancing recovery following strenuous exercise by aiding in the removal of blood lactate and improving subsequent exercise performance

• reducing the effects of delayed onset muscle soreness in the days following strenuous exercise • increasing feelings of positive leg sensations both during and following strenuous exercise.

GEAR

Compression Gear Text and Photo: Asia Trail

COMPRESSION tights

Our crack team of male and female testers were given a range of compression running clothing to test in the field - tights, socks, arm and calf sleeves, socks and recovery gear. The reviews are based on their hands-on, objective experiences and feedback.

REECHO CS Racing Tights reecho.hk HKD 990

REECHO CS Performance Plus Shorts reecho.hk HKD 520

This appears to be a local brand’s attempt to replicate CW-X’s targeted support design and it’s not a bad effort. They’re a tighter fit than 2XU products of the same size with a support web, especially around the calves, that works quite well. A handy back pocket is big enough gels and salt tablets. Our testers liked the simple, mostly black colour scheme and overall comfort. One complaint was that they slip often, requiring frequent adjustments. Those who sweat a lot may also need to pay attention to potential chafing issues. Nicely designed with light support webbing on the quads, these are comfortable and provide a good fit with a definite ‘cooling’ sensation. The side and back zipped pockets are great for storing small items such as gels and keys. Even after several hours running in hot conditions the anti-chafing panel worked particularly well.

2XU Tights 2xu.com HKD 998

SKINS A400 Long Tights skins.net HKD 1,300

SALOMON S-Lab Exo Short Tights salomonrunning.com HKD 1,250

The 2XU products are stylish and breathable, and what these lack in providing targeted support to the core and knees, they make up for in comfort. With little support bands and gentler compression effects, our testers preferred to wear them for recovery and shorter runs on less technical terrain requiring less stability support. Overall they seemed to improve proprioception and awareness of the body, but in terms of quad and hamstring soreness, testers didn’t really notice or feel much difference.

These had a tighter fit than other brands we tried and testers commented that there was a real difference in how their muscles felt when wearing them, with a solid compression feel that didn’t restrict motion. The seemingly thinner material did an excellent job drawing sweat away and helping to regulate body temperature in cooler weather. Aesthetically, they look good and SKINS haven’t gone overboard with branding, leaving them mainly black. Testers noted a reduction in muscle soreness post-workout, mainly with calves and quads. These shorts did extremely well in providing both compression function and comfort and became a favourite of our testers who wore them on longer runs with no chafing issues. Positive feedback included feeling more energised wearing them, with reduced fatigue in the thighs and quads. An abdominal support comes thanks to an elastic waistband with useful pockets. A couple of negative mumblings around the inner brief that one tester found ‘slightly uncomfortable’, but overall a fantastic product.

GEAR RUN CALF SLEEVES

BV SPORT Booster Elite - Effort Sleeves bvsport.com HKD 568

LORPEN Calf Sleeves lorpen.com HKD 390

ZENSAH Calf Sleeves zensah.com HKD 360

The Booster Elite is a new range of calf guard that BV say they have been working on for two years. Though the manufacturer claims the new materials and advanced features (such as achilles tendon support) will ‘optimise the muscular and vascular performance of the calf’, our testers felt little difference between these and the ‘Original’ sleeves in terms of comfort and fit.

The Lorpen sleeves boast ‘anatomically balanced’ graduated compression, made from a comfortable lightweight fabric that provides balanced compression forces. Testers who wore them noted a ‘lack of soreness’ on their calves after training runs and speed workouts when wearing them. Some noticed however, that these sleeves were not as tight as other models by CEP and BV Sport, and had a warmer feel that might not be suited to summer running here in the tropics.

Our testers found these calf guards very soft and gentle on the legs, which may mean a reduced likelihood of chafing during long runs - if you like the tighter fit and stronger compression provided by brands such as CEP and BV Sport, these may not suit. While the material may feel a bit on the thick side and certainly durable, like other Zensah products, they do seem quite breathable. Functional, comfortable and on the more affordable side.

The Booster was created in 2003 in collaboration with the French Track and Field 4x100m Relay team and the BV Sport Research and Development Center, and is the result of what BV call ‘exertion specific manufacturing technology’. If that sounds like a lot of marketing mumbo jumbo to you, these were by and large the calf sleeves that got the most attention and positive feedback from our testers, who gushed about their ‘extremely comfortable’ fit and BV SPORT Booster Original - Effort Sleeves reduction in muscle pain and bvsport.com cramps from heavier workout HKD 480 sessions.

CEP Calf Sleeves 2.0 cepsports.com HKD 380

ZOOT Ultra 2.0 CRX Calf Sleeves zootsports.com HKD 469

CEP come to the market with many years of medical compression experience behind them, so you know the product is going to be scientifically sound. In fact, the graduated compression is sized based on shoe and calf size. Because of this our testers found them to be a good fit and very comfortable. After harder longer runs they felt that there was some reduced soreness due to the tension/ better blood flow. Generally our testers preferred running in calf sleeves as they could wear their own socks.

These are very comfortable calf sleeves that offer tighter compression than their Zensah peers and are made of durable nylon and spandex. Our tester used them for a winter run in Hong Kong and was vociferous about how warm they felt, raising the question of breathability in the city’s long summer months. The variation in styles seemed to appeal to both male and female testers, the pink glow and black accent colour scheme resonating strongly with the latter group.

COMPRESSION RUN SOCKS

2XU Performance Run Socks 2xu.com HKD 390

CEP Run Socks 2.0 cepsports.com HKD 550

SIGVARIS Sport Performance Socks sigvaris-sport.com HKD 560

A plethora of colours to suit all tastes, our testers were particularly enamoured with the blue and yellow combination and how easily they were able to put on than other compression socks. Featuring foot-specific anatomical design, they didn’t seem as tight as other brands, but on longer runs our tester found they reduced muscle fatigue considerably. Unfortunately, they didn’t pass the Hong Kong ‘trail foliage test’, getting a tear after a race that went through some particularly tough brush, and one tester found the socks too ‘slippery’ in their shoe.

We tested the neon yellow socks that work great for night training as the increased visibility made for safer running. Like their calf guard brethren, the full socks benefit from CEP’s years of medical compression experience, and offer an excellent, snug fit, tighter than other brands but not overly so. Our testers found them to offer an ideal amount of compression that helped with muscle soreness after more intense, high paced workouts.

Like CEP, these socks benefit from the medical background of the Swiss based company in offering an excellent degressive compression to ensure the best blood circulation. For those really looking for tight socks with some real compression feeling, these are a good choice, though colour options are rather limited.

top While the pink colour of the ladies model is stylish and comfortable, the black colour of the men’s might be a problem in tropical regions, especially as the fabric does not wick sweat away form the skin particularly well. Compression is light, providing a good fit without feeling too tight. We would recommend this as a good top for cooler training. SKINS A400 short Sleeve Top skins.net HKD 960

SALOMON S-Lab Exo Zip Tee salomonrunning.com HKD 1,100

Made from incredibly lightweight and breathable fabric this tight fitting zip tee performed well on warmer days, wicking sweat away from the body and preventing overheating. The Exo technology webbing that Salomon have produced really does seem to help with postural support. Testers commented on it having a ‘very comfortable fit’ with the lightweight material making them feel ‘lighter when running’. The shirt, however, didn’t hold up well against thicker brush, getting small tears after one particularly abrasive encounter.

Our testers were immediately impressed with how soft these sleeves were and how easily they could be put on and taken off. A great choice for variable weather conditions where the sleeves will come in useful if colder weather hits. One of our testers wore the arm sleeves to keep their muscles warm before a race, but mentioned they felt ‘awkward’ when trying to run in. Feedback from testers has us ZENSAH Arm Sleeves questioning the validity of any zensah.com actual compression effects, but HKD 300 they liked the design, colours, and comfortability.

RECOVERY

ZOOT Ultra 2.0 CRX Tights zootsports.com HKD 1,030

These tights are surprisingly comfortable with a real compression feeling. The material thickness provided quite a warm feeling that might limit their use for runs in the region but it is definitely a great product for recovery. Our testers noticed a reduction in muscle soreness the day following a long run.

SIGVARIS Recovery Socks sigvaris-sport.com HKD 560

Great foot padding in addition to solid overall comfort, our testers enjoyed wearing them post training and felt that they worked to aid recovery times and decrease muscle soreness. Tighter at the ankles than at the top of the calf muscle, the sock form follows the shape fo the leg, giving a positive compression feeling. The high quality fabric also received positive feedback from our testers.

BODY MECHANIC tone” is the amount of contraction or tightness in a muscle at rest. Often the triceps area (back of arm) in older people loses muscle tone creating the infamous hanging “batwing” effect! Also, when looking at muscles we tend to see two main functions, movers and stabilisers.

Core The

of the Matter Text: Doug Tahirali

hat do Usain Bolt, a prima ballerina, a parkour runner, a sniper, Cirque du Soleil performers and a child in its first year of sitting, have in common? They all share excellent core strength and stability! What is this magical core? Excellent question with a not so simple answer! The core is different things to different people. To some the core is where the blood goes in extreme cold situations to keep the organs alive. To exercise

enthusiasts and specialists like personal trainers the core often includes all the muscles of the trunk and pelvis, while many physiotherapists and pilates people use the term to describe only the deepest of the trunk musculature. Some literature even considers the core to include all the muscles of the torso excluding those exclusive to the face and limbs. To fully comprehend the concept of core musculature a few terms about muscles should be understood. “Muscle

These concepts help explain why physios look at the core as being the deepest of the body’s muscles: the deepest abdominals, the transversus, the deepest back muscles, the lumbar multifidis, the pelvic floor muscles and your diaphragm. It acts as a deep muscular corset supporting the pelvis, trunk and lumbar spine while at rest and active. These deep muscles’ main function is stability while many of the other trunk muscles are primarily movers, stability being more secondary. Ideally, these muscles should have good tone so they will be ‘on’ about 20% to 40%. These muscles contract as a group against the incompressible internal organs to support the spine and pelvis both statically and dynamically! When you are born you are perfect. When you start to sit you will sit near perfect – the core is functioning well. Then we have our kids sit in school for 10-15 years for a chance to sit in better schools for another 3-10 years, to get a chance to sit in the best office... With a chair back to lean on, the deep musculature goes to sleep and loses muscle tone. By high school many kids are so slumped over they barely see over their desks! I feel that as these built-in stabilisers start to lose tone, the other abs, back muscles, etc start to help out. The original prime mover muscles now have to help out more in more globally stabilising. Physiotherapists use real time ultrasound to examine the deep musculature and we can see them contract in real time on the screen. This is the same ultrasound used to look at babies but we can see size and contractibility of the muscles. Using ultrasound we can see the transverse abs, the deep multifidis and pelvic floor muscles all come on as a unit despite weakness in some of the muscles. It is also easy to see compensation and recruitment of the other abs and muscles

BODY MECHANIC

latissimus dorsi

Pectoralis

external oblique

biceps brachii

rectus abdominis satorius

gluteus medius

iliposoas

Anterior View

Posterior View

When looking at the core more globally we can include: - the superficial abdominal, the rectus abdominis or six pack. It runs from the pelvis to ribs and is a trunk flexor - the middle two abdominal layers, the external and internal obliques along your sides running at 45⁰ to each other. Anecdotally I have noticed everyone I see with real time ultrasound has massive internal obliques, perhaps from overuse as stabilisers rather than just as movers? with ultrasound. These deep structures will be looked at with some of the other supporting cast.

The deepest layer of the four abdominals is the transverse abs. As the name implies this muscle contracts horizontally much like a cummerbund or a weight-lifter’s belt compressing and narrowing the waist pulling each hip crest towards the bellybutton like zipping up the abs along the midline. Think of the feeling of sucking your belly inwards and upwards when you are putting on a pair of tight-waisted trousers. Or think of middle aged men on the beach sucking in their gut. The deepest layer of the back musculature is the deep lumbar multifidis. It runs up both sides of the spine from near the tailbone to the top vertebra in the neck in overlapping relays of 2-3 vertebrae. This muscle works best in rotation and extension of the vertebrae. Since most of life is

- - -

gluteus maximus

the hip flexors which run from the upper leg to the inside of the pelvis and to each of the bottom five vertebrae. They get tightest in sitting. quadratuslumborum which is a back muscle going from twelfth rib to the crest of pelvis above the dimple on each side. gluteusmaximus, medius and minimus. Many people are weak in their glutes especially the gluteus minimus. Strong glutes are important in leg movement and running, just look at an Olympic sprinter’s behind!

spent flexed, these muscles tend to be overstretched or overtired.

If the deep core was a tin can with the transverse abs and deep multifidis the walls, then the diaphragm is the top. This shows the importance of proper breathing with exercise to use the diaphragm optimally. The bottom of the can would be the pelvic floor muscles. These are used when you feel nature calling towards the end of a run (probably more in women than men), and you have to hold it. As we age the pelvic floor loses muscle tone and many seniors end up with leakage. Women who have had babies naturally are at more risk of these problems and if they have a caesarean they cut the abdominals which is also a problem! Weak pelvic floor muscles in men have been indicted in some erectile dysfunctions. The lesson here is simple, both men and women: DO YOUR KEGELS (look it up)! Since the whole inner core comes on as a unit this will help initiate some core function and

only good can come of it!

For arm stability some ‘core’ muscles could include the lower trapezius, serratus anterior, pectorals and latissimusdorsi. Joseph Pilates was way ahead of his time and in the 50s wrote that the ‘inner core’ mentioned above is the body’s ‘primary powerhouse’ and the lower traps were the ‘secondary powerhouse’. Pilates is a good way to gain strength and tone in the core and is often used by dancers as well as many more athletes these days. However you look at the core, these muscles function to stabilise one body part so that another can have a stable platform to push against to generate power like in running. In running this usually means better efficiency. If the pelvis is steady and the upper body is quiet, then more power and energy is spent on running and less on reducing other non-running movements. Good core muscle tone should provide this

CORE OF THE MATTER

overall stability. It is like carrying a box of stable books versus a box half full of water – one is much easier to do and takes less energy. The core must also work in daily shock absorption and endurance situations like supporting your posture day in and day out. That is asking a lot of a muscle group that most people hate to train. No wonder I see so many patients with backache...

Like anything in the medical field there seems to be controversy about core stability. Some think core stability is unimportant and find the core and core stability have no impact on sports performance or back pain. Some are purists and will only look at the deep, inner core while others look more globally. Some measure core stability with dead lifts, planks, side planks and push-ups with broom along back and glutes. I think however that sport is a great way to see dynamic core stability in action. Whether in sprints or ultras, running is all about efficiency. You want the maximum propulsive force for the minimum expenditure of energy. If there is good muscle tone at the core and a strong supporting cast of other muscles, then most force is generated into forward motion. If not a lot of energy is wasted. It is like pushing a rock versus pushing a rope. I love the front and side views of sprinters and runners in general to illustrate this point. Next time the sprints are on T.V. watch the movement of the runner’s pelvis and how steady their upper body remains. In many cases the runner with the least extra movement wins! Any extraneous movement takes extra energy and can throw a runner off balance. Paula Radcliffe’s head is one great exception! What does it all mean to the trail runner? Simply put, for optimal performance in running and life in general, train all the muscles mentioned and try to increase strength and tone in the inner core. Despite studies that downplay core and stability, I think to hedge one’s bets and do this anyway has no ill effects. So try some of these exercises. Regularly squeeze off and hold your urination for a few seconds and do your kegel’s to strengthen the pelvic floor. Once you get the feel of using only those muscles (do not squeeze bum so as to best isolate), then try to contract when walking and eventually running. I have even gone running while having to pee just to feel the action! Pop by a physio clinic that uses real time ultrasound for some guidance - it is money well invested in yourself. When you get better you will feel a deep contraction in the abs below the navel - the transverus! Try and draw the belly button towards the spine and up towards scapulae – kind of zipping up the transverse abs from pubic bone to ribs. Oh yeah...also keep breathing! As we can see, nothing is cut and dried when it comes to medical research. Will core strength and stability help your running? Probably. Will it help in the bedroom? Definitely!

Doug has been a physiotherapist for 25 years and currently practices at Jardine House Sports and Spinal Clinic (www. physiohk.com). This column aims to explain how body parts work and how you can care for and fix these parts.

ASK THE COACH

Core Stability Text: Coach Tim Photos: Claus Rolff

raining our big muscles is important for optimum trail running conditioning, but to ensure we are being efficient we need to make sure the smaller stabilization muscles work properly too. Many athletes often fail to incorporate stability exercises that help to strengthen our core, which is important for injury prevention and movement efficiency. Into Practice - Movements must be slow and conscious - Keep breathing - Should be done before your run

Warming the core muscles Place your hands under the lower back to prevent back movement. You should feel pressure on the hands. While lifting one foot, the pressure should remain the same - your pelvis is totally stabilized, alternate.

1. Static Plank Elbow â&#x20AC;&#x201C; feet on the ground: focus on your core and squeeze your butt

2. Dynamic Plank Same start position as static plank, but bend your knees while maintaining the core in the same position.

3. Heel tick short Lay on your back, hips and knees at 90Â°. Place your hands under your lower back and maintain the same pressure, while alternating bringing your feet down.

CORE STABILITY 4. Heel tick long Same as the previous exercise, but now bring your feet further to the ground, providing a perfect running imitation for legs and core.

5. Single leg balance and unipodal squat Standing on one foot will reinforce your foot muscles. You can increase the difficulty on an uneven surface (e.g. sand). Adding a squat will make you work hard on the glutes. Your knee must go down straight!

6. Lunges and unipodal balance Lunges help you with strength and flexibility, while alternating unipodal balance will target and increase your awareness of the glutes.

Tim De Vilder is a multisports coach based in Belgium. He coaches world class athletes to recreational athletes, including World Champion Duathlon athletes, several Ironman athletes and Spartathlon finishers. He is a 7 time Ironman and dedicated trailrunner. The Trans Alpine Run is his last adventure.

GEEK RUNNER

Hong Kong Four Trails Ultra Challenge (HK4TUC) Text: Andre Blumberg (Founder HK4TUC)

I first had the idea for the HK4TUC in 2011, born out of frustration at the lack of any multi-stage races in Hong Kong, despite the international races being so popular with local runners. I aimed to create an event that would involve finishing Hong Kong’s four long distance trails Hong Kong (50km), Lantau (70km), Wilson (78km) and Maclehose (100km) - over four consecutive days.

• Participants may take rest breaks at their own discretion during the 60 hours, but the clock keeps ticking

• Trail sequence: Maclehose, Wilson, Hong Kong, Lantau Individual trails to be run in reverse direction, i.e. • from trail finish to trail start

2014 SOLE HK4TUC SURVIVOR

After completing this format during the 2012 Chinese New Year holidays (under the original “HK 4in4” name), I found it easier than anticipated, and so for 2013 renamed it to HK4TUC and imposed a three-day limit. Runners would also have to complete both the Hong Kong and Lantau trails within the last day. Of the five starters that year, only three finished: Law Chor Kin from Hong Kong, Ong Kai Wai from Singapore, and myself. I again felt compelled to increase the difficulty of the event and subsequently came up with the current 2014/2015 HK4TUC format: • 298km (185mile) distance and 14,500m (47,500ft) elevation gain • Non-stop event, 60 hours cut-off time

- vic so -

Photo: Patchanida Pongsubkarun

he Hong Kong Four Trails Ultra Challenge (HK4TUC) is a community-driven, noncommercial, no-frills event. There are no prizes, no medals, no t-shirts, no rankings, and no UTMB points. It’s aimed at ultra distance trail enthusiasts who want to challenge themselves just for the fun of it and because the trails are there.

• Strictly selfsupported whilst on trail. No pacers, crews, mules, drop bags. Crew support only allowed off-trails, e.g. at trail head or trail finish and in between.

As Vic So of Hong Kong was the sole finisher in 2014, I put together this list of tips that future participants may find useful in both their physical and mental preparation for the HK4TUC, or in fact any similar long-distance events.

HONG KONG FOUR TRAILS ULTRA CHALLENGE

Top 10 survival tips 10 9 8 7 6

Train with a heavy backpack to get used carrying a lot of kit (food, clothes, headlamp, essential safety kit etc). Remember, this is a self-supported event and there are no support stations along the trails.

Pay attention to the course markers, because you’ll be running the trail in reverse direction. Study the course maps in advance to avoid getting lost and keep in mind that you run the original trail course along the markers every 500m.

At least 24 of the 60 hours will be run in the dark, so make sure you train a lot at night. Get used to running with a tired mind, for example after working a full day on Friday, do a long overnight run until Saturday lunch time. Long back-to-back runs of at least 50km each will also be good preparation. Test your kit on long runs to avoid any surprises such as chafing. Nights can be cold, especially when it rains and there are no aid stations so take good quality, light kit with you, especially a wind and rainproof jacket.

Have an overall timing plan (use the one provided on the event website as a first point of reference) but remain flexible since conditions can change. Always keep moving, it is absolutely normal to walk long stretches, but if you only walk you will not make the cut-off. If you’re considering using poles given the large amount of hills, make sure you train with them.

5 4 3 2 1

Eat, eat and eat during the event. It is vital that you take in energy regularly. Make sure to try food and supplements, if any, during your long training runs. Consider mixing things up and plan for regular food between the trails, it is easy to get very bored using the same powdered drink for 24 hours or longer. Break the challenge up into smaller, manageable pieces. Don’t think about how long it is to the finish but focus on the current trail, or the next trail section. Appreciate how much you have behind you already rather than dreading how much is still ahead. Have fun and smile, maintain a positive attitude and show gratitude to those around you. Enjoy the companionship of other participants (remember, this is not a competition). Feel grateful that you have the opportunity to take part in this adventure. It is vital that you have a support crew at the end of each trail to prepare food and other supplies for you and have transport to the next trail arranged. Meticulous planning is essential to avoid wasting hours in the remote countryside in the middle of the night and without transport.

Take it seriously. The fact that the HK4TUC does not charge a participant fee shouldn’t mean it deserves any less preparation and attention if you want to do well. Treat it just like any other hard race and consider making it your ‘A’ event for the season. It’s probably best not run a 100km race two weeks beforehand so that you can start well rested and energised.

The next challenge takes place 01 – 03 January 2015, for details check www.HK4TUC.com or @HK4TUC on Twitter.

CROSS TRAINING

5 Yoga Poses to Power up your next Run

Quadriceps: Lunge with Quad Stretch

Text: Sharon Shek Photos: Phoebe Chan

oga allows you to tune in and listen to your body, something that enthusiast runners tend to forget in their urge to go faster, further and harder. Good recovery enables us to become stronger and faster for our next training run or race, and stretching helps relax the tension in our body, decreasing post workout soreness and enhancing the muscle recovery process.

Begin on all fours, step your right foot up between your hands, aligning the right knee over the right heel. Slide left knee back until you feel a stretch at the front of the thigh and groin. Lift your torso upright and rest your hands on your right knee for balance. Reach your left hand back and hold your left foot to intensify the stretch. Remain still for 1-5 min. Repeat on the other side.

The following five poses stretch the quads, hamstrings, piriformis, iliotibial band (ITB), hips and groin – body parts that runners have issues with. Remember YOGA is all about listening to your body. Back off when you need to allow your breath to lead you; there is no competition – this is the time when you are in tune and at peace with your body, mind and soul.

2 Hamstrings: Half Split From a low lunge, straighten your front leg without hyper extending your knee, a slight bend will still get you an amazing opening. Keep your hips square and align them above the back knee. Start by sitting more upright with your hands on blocks or the floor.

Sharon is a certified yoga teacher, Lululemon ambassador and active trail runner. The model Olivia Luk is wearing Lululemon athletica’s Cool Racerback & Run:Inspire Crop II.

Tired legs: Legs up the Wall Pose Lie on your back and rest your legs straight up against it for 5min or more. This calming and relaxing inversion speeds recovery by draining excess fluid and lactic acid from the muscles, while stretching the hamstrings.

To move deeper into the pose, engage your core and walk your hands forward and fold towards your front leg. Remain still for 1-5 min. Repeat on the other side.

YOGA

Begin on your hands and knees, align your hips with your knees. Lower your forearms and slowly slide your knees as wide as you can. From a side view, your hip joint should be in line with your knee joint; your ankles directly behind the knees with toes facing out. Engage your core, hug your inner thighs toward each other, and begin to shift your hips back. Be gentle and soften deeper into the pose with every exhale. Hold for 3-5 min.

(side) 3

Hips & Groin: Frog Pose (front)

Piriformis: Pigeon Pose

Begin on all fours. Draw right shin forward until the right knee is resting near your right hand, and your right foot is resting near your left hand. Keep your right foot flexed to protect the knee. Edge your left knee toward the back until you feel a stretch through the left piriformis. Continue squaring your hips, breathing into the tightness and pressing the left hipbone towards your right foot.

OM Stretch your arms forward until your forehead is on the ground. Hold for 3-5 min and repeat on the left side.

IT Band: Double Pigeon

From a seated position, crossing right leg over the left with shins stacked directly on top of one another and right ankle on top of left knee and right knee on top of left ankle. Keep the feet flexed to protect knees.

To go deeper into this pose, bend forward and relax into the stretch. If knees and ankles donâ&#x20AC;&#x2122;t stack, thatâ&#x20AC;&#x2122;s normal; it just means that your hips are tight. Do not force but ease in slowly and take a deep breath. Hold for 3-5 min and repeat on other side.

NUTRITION to chronic diseases, such as cancer, and heart disease. The best way to fight free radicals is through a whole foods, plant based diet of fruits, vegetables and whole grains.

Antioxidants: What They Mean for Trail Runners Text: Katia Kucher

ost health conscious people are familiar with the benefits of antioxidants in fighting cancer, heart disease, aging, diabetes, and other diseases. But antioxidants also have a great impact on athletes and performance. There is a proven relationship between antioxidants and performance. Antioxidants protect trail runners from molecules called Reactive Oxygen Species (ROS). ROS are seen in the form of free radicals and are naturally produced by our metabolism. Intense training and long distance trail running increases the level of production of ROS, so in theory, it might lower the ability of the body to maximize its antioxidant defenses. In turn, that could lead to cellular damage due to the increase in oxidative stress on the body. Oxidative stress has been linked to muscle damage, fatigue, and lowering of the immune system. Trail runners are exposed to greater oxidative stress or cellular damage

due to the constant outdoor training, and running much longer distances. Although the body produces many kinds of antioxidants to protect itself from free radical damage, regular exposure to high levels of pollution, toxins, radiation, and stress only decreases the body’s ability to defend itself using its own antioxidants. In a healthy environment, regular moderate exercise boosts the body’s antioxidant defense system, however, running 50km or 100km produces far more free radicals than sitting in front of a computer all day. Therefore, it is very important for trail runners to be aware of what they eat, and adopt a healthy diet rich in antioxidant foods.

Some signs of oxidative stress include increased muscle pain, fatigue, headache and longer recovery time after hard training. When experiencing any of these symptoms, it is important to address the issue early on, in order to prevent further cell damage that could eventually lead

Trail runners and athletes who have a balance and healthy diet will usually meet the daily requirements of antioxidants. For those people, antioxidant supplements are not recommended. The only people that would need to take antioxidant supplements are people who have diets restricted in calories, or limit the variety of foods they eat on a regular basis.

Several researches in the past few years have shown that taking too many antioxidant supplements when not needed, can actually have adverse effects. Excessive amounts of antioxidants can themselves become free radicals. Runners taking too many antioxidant supplements such as Vitamin C, saw their speed decrease, delayed muscle recovery, and some signs of elevated oxidative stress. Unfortunately, there is no defined dose of antioxidants, if you choose to take supplements it should be in low amounts. This reinforces the importance of seeking antioxidants from a healthy diet. The mother of all antioxidants is called glutathione. It’s a molecule that your body naturally produces. Unfortunately, poor diets, pollution, toxins, stress, and radiation, all deplete your body of the molecule.

Glutathione is the secret in preventing aging, cancer, heart disease, and Alzheimer’s disease. In our modern society where we are constantly exposed to free radicals, we need to be consistent with supplementing our body with antioxidant rich foods. The good news is that exercise increases your glutathione levels. Combined with a diet filled with cruciferous vegetables (broccoli, kale, cabbage, cauliflower, watercress), and the top antioxidant foods, your body will have what it needs to detoxify itself and fight free radicals.

ANTIOXIDANTS

ANTIOXIDANT RICH FOODS:

Source: Webmd

Add those and any of the cruciferous vegetables to your daily diet and there shouldnâ&#x20AC;&#x2122;t be any need to take antioxidant supplements. Strawberries, raspberries, blueberries, blackberries, apples, red beans, kidney beans, pecans, prunes, cranberries, artichokes, spinach, beets, onions and garlic.

So trail runners who are looking to increase their performance, stamina, immune system, and speed up muscle recovery, should focus on a daily healthy diet. Most importantly, paying attention to your diet, not only during weeks leading up to a race, but also weeks following a race. For optimal performance and recovery, planning your nutrition and making sure youâ&#x20AC;&#x2122;re getting all the antioxidants your body needs pre and post race is crucial. Train Hard, Eat Right, Feel Great!

Katia is owner of d.BeFit (www.dbefit.com), NASM certified personal trainer, NASM sports nutrition specialist, TRX certified.

TRAIL OF THE MONTH

ROOSTER RIDGE’ KAI KUNG LENG, HONG KONG Text and photos: Hannes Niggli

ROOSTER RIDGE

he spectacular Rooster Ridge (雞公嶺), located in the remote North Western New Territories nestled between Tai Mo Shan (大帽山) Mountain and the Chinese border, offers amazing 360 degree panoramic views over Shenzhen Bay and City as well as the Pat Heung valley, Mai Po marshes and surrounding mountains. Due to the amount of effort required to get there, the chances of you meeting any fellow runners or hikers, even on a weekend, are slim, meaning you’re likely to have the trails all to yourself.

The easy climb up to undulating and nontechnical trails across the ridge will suit all levels of trail runners, especially those new to the sport looking to hone their skills at a consistent and steady gradient whilst being spoilt with beautiful scenery – no other mountain in Hong Kong offers such breath taking views over acres of former rice paddy fields and the bustling Shenzhen metropole over the Chinese border.

Route Info Start: From Yuen Long MTR take a 10 min taxi ride to the beginning of Fung Kat Heung Road near Mo Fan Heung Village and walk 500m to the trailhead located below the power lines above you. There is only one trail to follow up and along the ridge, so don’t worry about taking a wrong turn.

Finish: There are a few options you can take coming off the ridge, but the main trail ends at Fan Kam road, where bus stops can be found to take you to Sheng Shui or Yuen Long MTR stations. Alternatively, you may carry on running to Tai To Yan ridge (大刀屻) and finish at Kadoorie farm in Lam Tsuen valley. Distance/Elevation: To Fan Kam road: 6.5km (4 miles), +650 m (2,130 ft)

To Kadoorie farm: 12km (7.5 miles), +1,300 m (4,260 ft) GPS and map are available on Asia Trail website.

MARKET PLACE - HONG KONG T: +852 2525 8810 Daily: 11am - 6pm

Discovery Bay Branch

ACTION X

www.actionxstore.com Daily: 11am - 8pm

G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977

RECTIME

Room 709, 7/F, Prosper Commercial Bldg, 9 Yin Chong Street, Mongkok, KLN E: info@rectime.com.hk T: 852 3527 3080

Shop 1- 05 B, North Plaza Discovery Bay T: +852 2914 1323 Mon - Sat: 10am - 6pm Sun: 11am - 6pm

RE:ECHO

Reecho Shop (Yau Ma Tei)

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

RC OUTFITTERS www.alink.com.hk Daily: 12pm - 10pm

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

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, 467473 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, Tai Po, Mega Mall Zone B

ROUND THE WORLD www.roundtheworld.hk Mon - Sat: 11am - 8pm Sun: 10:30am - 7:30pm

Shop A 51 Bonham Strand Sheung Wan T: +852 2745 6988

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

SPORTS WORLD www.sportsworld.hk

Central Branch

5/F, Wong Chung Ming Commercial Building, 14-16 Wyndham Street,

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

RACE DIRECTORY

Where To Race In Asia DATE

RACE

DISTANCE

LOCATION

WEBSITE

9 Mar

KOTH Taipo

14.3km and 36km

Hong Kong

www.seyonasia.com

30 Mars

Hysan Healthy Hike & Run

5km, 13km and 21km

Hong Kong

www.actionasiaevents.com

16 Mar

15-16 Mar

19 Mar - May 23 Mar 23 Mar 31 Mar

5-6 Apr 7 Apr

12-24 Apr 13 Apr 13 Apr

18-20 Apr 19-20 Apr 3-4 May 21 Apr

25-27 Apr

Race For Water TransLantau

The Himalaya Ring

Salomon to the top of Hong Kong Sea To Summit

Mount Hugo Trail Marathon

Jeju International UltraMarathon Everest Ultra

Mustang Trail Race TNF 100

Round The Island

Shangri-La- Lijiang Dalian 100 TNF 100

Round the Island UTMF

29 Apr -2 May Great Wall Marathon 10 May 10 May

16-18 May 18 May 24 May 24 May

24-25 May 8 June

Stairmaster Lantau

Energizer night Run Oxfam Trail Walker

Dark Mountain Marathon Stairmaster Twins Four Lakes Dali 100

Beaufort 100

14km and 28km

15km, 50km and 100km 2209km

2km, 10km, 30km 20km and 30km 21km and 42km 80km 65km

190 Km

50km and 100 km 64km

60km and 100km 50km and 100km

50km and 100 km 64km

84km and 161km

5km, 10km and 21km 20km

12km and 16km 100km

30km and 50km 10km 65km

50km and 100km 100km

Hong Kong Hong Kong Nepal

Hong Kong Hong Kong

Philippines Korea Nepal Nepal

Taiwan

Hong Kong China China

Philippines Hong Kong Japan

China

Hong Kong Singapore Japan

Hong Kong Hong Kong

Philippines China

Malaysia

file.adropoflife.org.hk

www.translantau.com trailrunningnepal.org www.tothetop.hk

www.xterace.com kotmtrailrun.com eng.kumf.kr

www.everestultra.com

www.mustangtrailrace.com

www.thenorthface100.com.tw www.avohk.org

www.actionasiaevents.com www.dalian100k.com

www.thenorthface100.com.ph www.avohk.org

www.ultratrailmtfuji.com

www.amazingrunningtours.com

www.events.lantaubasecamp.com www.singaporenighttrail.com.sg www.trailwalker.jp www.xterace.com

www. events.lantaubasecamp.com kotmtrailrun.com

www.dali100k.com

www.sabahadventurechallenge.com

If you wish to add your race in our race calendar, please send us an email at sabrina@asiasportconnection.com Mustang Trail Race. Photo: Richard Bull