Asia Trail May/June 2014 by Asia Trail magazine

Hong Kong Grand Slam 2014 Finishers

Asiaâ&#x20AC;&#x2122;s first trail running magazine

May - June 2014 HKD 48

NUTRITION POWER + CARBS FOR TRAINING AND RACING + 21 ENERGY PRODUCTS TESTED

MIND OVER BODY

Alternative Ways to Achieve Your Running Goals

TEAM RACING A popular concept in an individual sport

CONTENTS 06 EDITORâ&#x20AC;&#x2122;S NOTE 08 RACE NEWS

FEATURES 22 RUNNER PROFILE Brendan Davies Running Decisions 26 TEAM PROFILE Team Running

A popular concept in an individual sport

32 TRAINING Triathletes on Trails

Photo: Dylan Connor

38 RACE The Race 40 RACE Beating the Brain

Relentless Forward Progress

32 Photo: Finisher Pix

40 38 3

MAY / JUNE 2014

ASIATRAILMAG.COM REGULARS 46 NUTRITION Carbohydrates

How important are they for your training and races

48 GEAR 21 Nutrition Products Tested 56 TRAIL NEWBIES Recovering After your Trail Run 60 BODY MECHANIC Plantar Fasciitis

62 GEEK RUNNER 8 alternative ways to achieve your running goals

Silly Team: AJ Silbernagl, Chan Wai Yiu, Law Sze Kong and Ng Kwok Lun. Photo: Claus Rolff

Photo: Jun Sat

64 CROSS-TRAINING Agility 66 TRAIL OF THE MONTH Tai To Yan & Ng Tung Chai Waterfalls

70 RACE DIRECTORY

Photo: Hannes Niggli

Digital Edition

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64 Photo: Claus Rolff

EDITOR’S NOTE

EDITOR: Clement Dumont

Running Together.

ust five years ago, the Oxfam Trailwalker was the only 100km race in Hong Kong, an extremely popular trail event with over 1,000 teams of four runners. Today there are now five well established 100km distance races, that sell out in weeks if not days after registrations open! Catch up with one of the most successful local running teams and learn why running as a group has become so popular in Hong Kong of all places, even more so than elsewhere in the region.

With all these additional 100km races popping up on the trail event calendar in Hong Kong, some people have been challenging themselves even more than usual to complete the Hong Kong Grand Slam of Ultrarunning by completing them all in one season. Twenty nine runners were successful this year, with a special nod to Paul Tsang who finished the last 100km of the series, TransLantau, on his 60th birthday (p. 14). It’s obvious from their accomplishments that the human spirit has no limits, but to run one 100km race one after the other you need to listen your body so as not to over-train and get the best out of your recovery time (p. 56). Another piece in the puzzle of successful ultra running is nailing the right nutrition. Trial and error is an important part of training with what you are going to eat and drink when you race - what works for someone else might not work for you, or your stomach. The market is saturated with products to choose from, so we did our best to test a good range of them in warmer weather conditions. See what our testers had to say about them (p. 48). Another important and often overlooked factor that can mean the difference between success and failure in something like the Grand Slam, is how well you are able to endure the mental challenges of ultra running. The best training, nutrition and diet plan, gels and electrolytes won’t guarantee success if your mind is not prepared to push through the deep lows. Read more about the Central Governor Theory and how to conquer your brain on long-distance running (p. 40). Finally, Lizzy Hawker, our special contributor and five-time UTMB winner, posits some thoughts on why we race (p.38).

ASSOCIATE EDITOR: Nic Tinworth CONTRIBUTORS: Doug Tahirali Hannes Niggli Julie Motte Katia Kucher Lizzy Hawker Olivier Baillet Olya Korzh Rachel Jacqueline Richard Scotford

PHOTOGRAPHER: Claus Rolff

ILLUSTRATION ARTIST: Kirk Wescom GRAPHIC DESIGNER: Syndy Wang Peh Yee

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RACE NEWS

RITCEY CRUSHES STRONG FIELD TO TAKE TRANSLANTAU TITLE TRANSLANTAU Translantau.com

Text: Nic Tinworth Photo: Claus Rolff

hen race director Clement Dumont promised participants of the 100km course “One of the toughest races in Hong Kong…”, he wasn’t exaggerating. Along with a cumulative elevation gain of 5,800 meters, the 2014 edition moved from a Saturday morning start with the 50km field, to an 11:30pm evening start on the Friday, leaving many local runners with the prospect of a full day of work before making their way to the start on Lantau island. Opinion seemed to be divided on this change but local runner and second place finisher Jacky Leung Chun Keung (Salomon) was looking forward to it: “Night start is a very good strategy for me. It fitted my racing plan too. Also, hide and seek at the dark was always full of fun for any chasing.”

Starting at Mui Wo beach (Silvermine Bay) the technical course wound it’s way around most of Lantau island, taking in Lo Fu Tau, Po To Yan and Sunset Peak up to Ngong Ping (for most, completely ensconced in darkness) before runners were subject to fantastic wild trails around the west of the island to Tai O, the halfway point. From here a coastal jaunt led to the beginning of a brutal bush whacking ascent back to the the Ngong Ping plateau, an experience described by South African Nic Bornman as, “The toughest singular thing I’ve put my body through. Once we stood on top of it I knew nothing could stop my progress thereafter.” The serious climbing was done after the Lantau Peak ascent (934m) and left runners with a nice downhill and contour path section back to Nam Shan and Chi Ma Wan, where all that stood between runners and the finish was a final ascent of Lo Yan Shan (303m) and the beautiful soft dirt and forest track trails of the Chi Ma Wan peninsula. The coastal path from Shap Long back to Mui Wo, a relatively flat mix of trail and concrete, was a welcome change and from there a short distance to the finish back at Silvermine Bay.

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RACE NEWS

Off the back of a recent win in the King of The Hills series, Jeremy Ritcey was again unstoppable breaking out early on to lead the race the entire way, finishing in an incredible 13:04:13 and more than an hour ahead of his Salomon teammate Jacky Leung Chun Keung (14:24:35), who enjoyed the race despite some bad GI issues early on in the race: “I really enjoyed this technical trail especially at the night. It gave my ankles the great challenge to keep the balance while dancing on the rocks. Also to enjoy tackling my own body problem in those remote place without any possibility to escape or calling for help. Full of fun and enjoyed very much.” Hong Kong-based Australian runner John Ellis wrapped up an impressive racing season with third place in 14:38:24. Women’s open winner Sophia Kar Bik Tam (17:44:55) found the course a beautiful challenge: “From a physical aspect, the most toughest part is from Sham Wat to Lantau Peak which the muscle complain a lot! And from a mental aspect, the toughest part was the loop of Chi Ma Wan as it’s a never ending contour run!”

The 50km race was unfortunately plagued by some errant marking mishaps that led some of the front pack down the 100km route and off course before the mistake was realised. That didn’t stop up and coming aussie runner Vlad Ixel smashing home a 5:30:13 time to take the win, with Hong Kong residents Matt Moroz in second (6:05:24) and Nicol Boyd third (6:24:46). A strong run from Taiwanbased North Face athlete Ruth Croft secured her women’s open win in 6:46:46. Speaking after the race, Vlad was introspective about his win: “It was my first time on Lantau so main main goal was to have fun. There were few long stair sections in the second half of the course that I found to be really hard, but that’s why I do those races - for the tough bits, for the hard going times, for the times that you have to dig real deep to keep moving forward.”

RACE NEWS

TransLantau Results 100 km Men Solo 1. Jeremy Ritcey 2. Chun Keung Leung 3. John Ellis 4. Ho Fai Wong 5. Wai Kin Chau Women Solo 1. Aya Noyes 2. Nikki Han 3. Kar Bik Tam 4. Katja Fink 5. Marcia Zhou

13:04:13 14:24:35 14:38:24 15:12:37 15:44:17 16:19:32 17:38:14 17:44:55 20:12:01 21:04:20

Team of two 1. Armin Junior Silbernagl 16:44:22 Sun Kam Tang 2. Brendan Lee 17:38:09 Mathilde Heaton 3. Ka Man Lam 17:39:20 Jonathan Ng

Salomon HK runner Jeremy Ritcey consistently increased his lead time from one check point to the next. Photo: Claus Rolff

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50 km Men Solo 1. Vlad Ixel 2. Matt Moroz 3. Nicol Boyd 4. Franรงois Brillet 5. Richard Scotford

Women Solo 1. Ruth Charlotte Croft 2. Flora Ching 3. Katia Kucher 4. Riitta Hanninen 5. Irene Montemayor

05:30:13 06:05:24 06:24:46 06:36:34 06:38:25 06:46:46 07:32:24 07:55:04 08:00:41 08:11:31

Team of two 1. Claire Price 06:25:44 Anthony Davies 2. Hung Fat Cheung 06:52:04 Toby To 3. Kei Fung Kevin Cheung 06:52:45 Pui Yan Chow

RACE NEWS

VLAD IXEL: TRANSLANTAU50 CHAMPION INTERVIEW Translantau.com

Text: Nic Tinworth Photo: Eddie Chiu

ad you run any of the course before and did you have any expectations for the race? Sounds like you and a few of the other front-runners took the 100km route instead of staying on the 50? When did you realise you were on the wrong route and did that affect your race at all? It was my first time on Lantau island, so my main goal was to have fun and not get lost during the race, but after I got lost and back on course I just tried to relax and enjoy the great trails of Lantau, even though it was really hard to get back on track as I was always thinking that it might happen again, so I was running a little tensed and scared.

What did you think of the route overall? Any real tough bits? That’s the thing that I love about running in HK. Most of the trails are amazing and tough at the same time, which makes them so special, and many overseas runners get a nice awakening when they first run in HK, including me. There were few long stair sections in the second half of the course that I found to be really hard, but that’s why I do these races – for the tough bits, the hard going times, for the times that you have to dig real deep to keep moving forward. This is only your second race in HK after an impressive HK100 debut in January. What do you feel about races and the trail running scene here overall? I think it’s great. Trail running is growing fast all over the world and it looks like Asia is right up there, with HK being the center of trail running in Asia. I’m thinking about moving to HK at the end of the year for three months, to get in the cool weather and the great trails. As it’s summer at that time in Australia it would be a great change from running in the heat.

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I know you haven’t been running for that long, and yet you’ve already racked up a seriously impressive list of wins and top tier results. What got you into running/trail running and what keeps you motivated? Yeah it has been a short ride so far, and it all started with a marathon. Even though I had a great time running it, it just didn’t feel like there would be much difference between that and the next road marathon. So after two road marathons I moved up to longer distances and all of them were on trails. There are so many things that keep me motivated, from running alone for hours on the trails to finding new places to run on, to racing around the world, plus I just love training, as much as I love racing, and after a race I can’t wait to get out there and just run. There is nothing more satisfying for me then running half a day on the trails then hitting the gym for few hours, then a Bikram Yoga session, and to finish the day off some healthy vegan food...and a lot of it! What races do you have coming up and when might you be returning to race in Asia? I’m in Israel right now exploring the trails here for a few more days before I head over to Europe. I start my trip with a marathon with my dad in Paris which is a dream come true to me, as my dad was a great runner when he was young (he ran the first 100km race in the USSR in 1974) before stopping running when he started a family. He picked it up again just over year and half ago. Then I will be running Transvulcania and Zegama in Spain before heading over to France for few more skyrunning races. I will be back to Australia in July and in August, then I’m back to Malaysia to try and defend my TMBT title, and the rest of the year I will be racing around Australia and Asia. Best Results 2013 Winner TMBT Malaysia (first 100km race) 2013 Winner TNF 100 Singapore 2014 Winner TNF 100 Thailand (in 8:34) 2014 3rd HK100

RACE NEWS

Photo: Eddie Chiu

RACE NEWS

HONG KONG GRAND SLAM FINISHERS 2014 Text: Nic Tinworth

Photo: Claus Rolff

hose of us lucky enough to be living in Hong Kong are blessed with easy access to what are arguably four of the region’s toughest 100km ultras – The Oxfam Trailwalker (November), TNF100 (December), The Vibram HK100 (January), and Translantau100 (March) – several of which were made even more dramatic this year by last minute course changes and hazardous weather. If you’ve run any of them then you know how tough they can be, and how important the right amount of training and recovery are to successfully completing them. Imagine then, running all four races in the same season, which is exactly what some of Hong Kong’s ultra running addicts did this year, the oldest of whom was 60 years old.

In what we are dubbing the Hong Kong Grand Slam of Ultrarunning*, an astonishing 30 men and women set forth to conquer all four races with varying goals and aspirations – some new to ultra-running and curious to see if it was possible, some simply to finish each race no matter the time or position, others to beat times from previous years – but all united by a single goal and focus, to finish all four races no matter what.

For Armin ‘AJ’ Silbernagl, four 100km races seemingly wasn’t enough, as he also ran in 16 other races varying in distance from 10km to 50km, including running a sub-3hr Hong Kong Marathon. Eric Wan Ling Wong, a veteran at 53 years old, started training in August and was running competitively until March, reducing his mileage between races to try and recover faster: “I had a total mileage of 2375km including road, trail, and race distances (82km per week). Sixteen weeks out of the 29 I was running I accumulated a total of 1009km trail distance including races.”

To recover between races Eric reduced his mileage, but didn’t do much else, whereas Pig Chan chose self massage, a week of pre-race tapering, and good/healthy eating between races as his strategy. Long time competitive ultra runner Peter Lee was already entered for the Trailwalker and North Face 100 so decided ‘on a whim’ to enter the other two and see what happened:

“OTW and HK100 are the courses I know most. So although I wasn’t racing to splits or a specific time (which I never do anyway) these two are the ones I pushed and raced more. TNF and Translantau were much more ‘let’s get around and see what happens’ mode. I have to say the organisers and volunteers were absolutely fantastic. Bravo to them all!”

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Alternative names: *Hong Kong Ultra Slam *Hong Kong Grand Slam of Ultras *Hong Kong Ultrarunning Grand Slam

RACE NEWS 5 Veterans Paul Tsang (60 years) Chim You Cheung (57 years) Hung Wai Chun (57 years) Wong Tze Wan (54 years) Wong Wan Ling 3 Women SeowPing Tan Kathy Yu Able Fung

22 Others Allen Ng Peter Lee John Ellis Chau Wai Kin Pig Chan Armin Junior (AJ) Silbernagl Leo Chung Ivan Chan Hysan Wong Tommy Ko Lee Kei Wa (Wesker Lee) Can Chun Fai Teddy Ho Chow Yin Hei Lee Chun Yin Lee You Kwan Kuek Han Hiong Wong Yuk Tung (Ronald Wong) Swalikh Mohammed Joseph Anthony Parcon Taurus Chung Stanley Ho

RACE NEWS

GILMAN OUTCLASSES ELITE FIELD FOR MSIG50 WIN MSIG50 actionasiaevents.com

Text: Nic Tinworth & Kelvin Wong

Photo: Claus Rolff

he last of the three-race Action Asia MSIG50 series, the Sai Kung edition would see some top international talent vying for contention among Hong Kong’s own leading runners. Rudy Gilman (USA), Brendan Davies (AUS), Cassie Scallon (USA) and Carlini Allesandra (ITA) had all come to test their mettle on the fiercely competitive trails of Hong Kong. In the end, strong runs from Gilman and Scallon would see them convincingly victorious in their respective categories, with Gilman breaking Will Davies previous course record and Scallon finishing 13th overall. Of the course, she had this to say: “Brutal, fantastically beautiful though. I knew there was going to be a lot of up and down and knew it was going to be very technical, but think this was the most technical race that I’ve run.” Third overall in the Men’s 50km was Australian and Inov8 sponsored athlete Brendan Davies from Australia, who battled cat and mouse all day with Hong Kong ultra star Stone Tsang: “I’d catch him on the climbs and on the flats, and then he’d scoot away on the downhills.” Ultimately Stone would prove too strong for Davies, pulling away into a ten minute lead, but Brendan was particularly complimentary of the course: “Some of those views were just awesome out to the ocean and some of those climbs were really testing. It was a tough hard race. It was a proper trail race.” By all accounts the most technical part of the course seemed to be the climb up to the top of Sharp Peak that was followed quickly by a bushwacking descent to Tung Wan, before a stunning run along the beaches led runners back around the reservoir and on to more trails and climbs before the finish back at Pak Tam Chung.

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Men’s 50km 1. Rudy Gilman, 4:51:05 (USA) 2. Stone Tsang, 5:05:42 (HK) 3. Brendan Davies, 5:15:06 (AUS)

Women’s 50km 1. Cassie Scallon, 6:00:59 (USA) 2. Carlini Allesandra, 6:05:19 (ITA) 3. Sui Ping Fan, 6:11:42 (HK)

Men’s 26km 1. Michael Skobierski, 2:51:17 (AUS) 2. Sebastien Mitrani, 2:58:40 (ITA) 3. Richard Stevenson, 3:05:01 (UK) Women’s 26km 1. Anita Freres, 4:00:46 (USA) 2. Karen Buckley, 4:16:14 (AUS) 3. Laura Miller, 4:25:34 (RSA)

RACE NEWS

RITCEY AND LO CONQUER KOTH King of the Hills Series, Hong Kong seyonasia.com

Text: Nic Tinworth

Photo: Asia Trail

Sham Tseng hotly contested Full Marathon found series favourite Jeremy Ritcey being challenged early on in the race by Lam Shing Yip, mere seconds separating them at the Tai Mo Shan Fire Lookout (the highest point on the course) with Will Davies and Bob Shorrock arriving minutes after. Ritcey’s superior downhill skills on the 600 meter technical descent to the Lung Men Trail enabled him to open up a lead on Shing Yip that the challenger would never reclaim, cruising to victory in 3:42:42. Legendary M50 runner Bob Shorrock ran an incredible second half to claim second in 3:53:46, a new category CR that will be difficult to beat, and after having difficulties following trail markings Will Davies finished third. In the female race, Denvy Lo continued her recent return to form with strong and determined running from the start, securing victory over second place Mathilde Heaton and setting up a dramatic showdown for Tai Po to determine who will be Queen of The Hills between them. Tai Fung Yin finished third. Clement Dumont screamed to victory in the Half Marathon with a finishing time of 2:08:21, followed closely by Seth Fischer a minute later in second (a new M40 CR) and Michael Bucek in third. Visiting American female runner Amanda Scott stole the show, finishing 1st for the ladies and 7th overall in 2:14:10. Olya Korzh was second behind her and JoeJoe Fan third.

Tai Po The wettest start to a KOTH race in recent memory didn’t stop Jeremy Ritcey reclaiming this year’s King of The Hill title with a 3:42:03 finish, but he was kept on his toes by an omnipresent Bob Shorrock who was only two minutes behind him, smashing another M50 course record and remaining undefeated in his category over four races this season. A contender for oldest King of The Hill next season? Nicol Boyd’s 3:47:36 for third place marked him as someone to watch out for also. For the series, Will Davies took second overall and Jacky Leung third. Denvy Lo was trailing Olya Korzh until the last checkpoint where she made her move to overtake, holding on for the win in 4:14:19, setting a new CR and claiming the Queen of The Hills title. Korzh took second and Mathilde Heaton, taking second in the series, finished third. Emily Woodland finished 5th on the day and secured third overall in the series.

Sebastien Mitrani won the Half in 1:45:25 followed in by Lau Chun Man and Sam Fletcher, three seconds apart. Mitrani took the series title, with Nicolas Maes second and Anthony Arthur third. Fan Sui Ping stole the female race with a quick 2:02:07, followed by Emma Bruce in 2:08:06 and Jinhwa Kim in third. Olya Korzh, despite running the Full on the day, claimed another Queen of The Hills series title, with Emma Bruce in second overall and Jinhwa third.

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Runners crossing a bridge heading to the finish in Sham Tseng.

RUNNER PROFILE

RUNNING DECISIONS & BRENDAN DAVIES Text: Rachel Jacqueline

BRENDAN DAVIES Age: 37

Nationality: Australian

Profession: Special Education Teacher

Lives: Blue Mountains, New South Wales, Australia. Sponsor: Inov8

Personal Bests: 5km track 0:16:39; Half Marathon 1:12:53; 50 km road 3:05:01; 12 hour road 145.274km; 100 mile trail 19:27

10km road 0:33:48; Marathon 2:33:45; 100km road 6:55:26; 100km trail 9:16:12;

Major awards / achievements: • 2013 www.Ultra168.com Australian Male Ultra Runner of the Year •

2012 AURA Australian Male Ultra Runner of the Year

•

2011 Australian Ultra Trail Marathon Champion

•

• • •

2012 Australian Representative, IAU 100km World Championship

2011 Australian Representative, Commonwealth Ultra Distance and Mountain Running Championship 2010 Australian Representative, World Long Distance Mountain Running Trophy

2009 Australian Representative, Commonwealth Ultra Distance and Mountain Running Championship

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Tarawera Ultra, New Zealand. Photo: Dylan Connor

BRENDAN DAVIES

re champions born or made? If you ask Australian Ultrarunner Brendan Davies, champions are created the moment talent collides with the decision to be one.

Brendan only ran his first marathon in 2007; six years later he won Australia’s premier 100 km trail race The North Face 100 in a record-breaking 9 hours 16 minutes and 12 seconds – a victory made sweeter given the record was previously held by none other than Kilian Jornet. Yes, he trained hard – harder than most. And yes he was good, earning his way on to the Australian Mountain Running team in 2010 without any mountain-specific training.

But Brendan’s success came about because he made a decision to be the best. In 2011 he packed up his city life and moved to the hilly Blue Mountains with wife Nadine.

“I knew in that moment I had the opportunity to train on proper trails and I thought to myself, ‘I’m going to throw everything into being one of the best in Australia’. I had no excuses.”

Nor did he make any. Combining an iron work ethic with eternal humbleness he continued to learn and grow, and systematically worked his way to the top. But Brendan’s love of a challenge won’t allow him to stop at being the best of the Land Down Under; since conquering the trails of Australia, he’s changed his focus. These days, it’s about being the best on the world stage.

Brendan visited Hong Kong for the first time last month to race the MSIG 50 Sai Kung (finishing third behind series veteran Rudy Gilman and local legend Stone Tsang). We caught up with him to learn more about his decisions in running and what makes him tick. “I’d rather run, thanks!”

“I was always active,” declares the

infectiously positive ultra athlete, his sinewy frame giving away his talents before he’d ever admit to them. Growing up, he played all sorts of team sports and took part in boy scouts, which sowed the seed for a love of the outdoors. In high school he tore up his free bus pass declaring: ‘I’d rather run, thanks!’ It was a faster route he admits, but pounding his way to school made running become effortlessness, which is something he’s since become famous for.

Work hard at what you’re good at and

even harder

at what you’re bad at. And do it

a lot.

Despite his early start, he “didn’t really run in his 20s”, a time he considered was for socialising and team sport rather than any competitive pursuit. Inevitably, the pounds piled up. Hitting his 30s it was time to get back into shape and he signed up for his first marathon. He finished in 3 hours 14 minutes. Three years later, he’d refined his time to an impressive 2 hours 33 minutes.

Training philosophy Brendan’s approach to running is simple: work hard at what you’re good at and even harder at what you’re bad at. And do it a lot. “I split my training between the hills of the Blue Mountains and the flats of Penrith Valley.” Track training, he insists, is key to being a good trail runner. “I don’t think you can do all your training on trails. You just lose a lot of your speed.”

An average week involves two track sessions (long and short) and various treadmill sessions in an altitude training centre, while the rest is done on the trails.

He trains on hills religiously, and is known for running up hills no matter the incline. “Uphills are my weakness. I’ve been really working hard on this for the last couple of years so I think that’s why I’ve become stronger.”

While many ultra runners are moving towards the “less is more” school of thought, Brendan is all about volume, running a race practically every weekend. “A lot of my little races are just for training. I use them as a long run or a training run.” He also doubles up on his runs at three times a week.

The pull of the pavement Speed seems to come effortlessly to Brendan: in the 2012 100 kilometre World Championships in Italy he ran 6 hours 55 minutes, placing 11th.

“It’s always been a bit of a real torment for me,” he admits. “I’ve always been better on the road from the get go. It’s taken me a long time to get really good on the trails.”

Some might have simply embraced their strengths, not Brendan. Instead he worked harder on the trails – an effort that shows.

Recovery Doesn’t he get tired, with all that running? “Not really, I’m sort of used to it I’ve been doing that for so long now,” he shrugs. “I’ve always been a pretty high volume kind of person, and I’m a bit more intense as well with my sessions. It’s just the way I’ve always done it.” But for one month a year he makes sure to put his feet up. “I always have a good break at the end of the year, not

RUNNER PROFILE

Brendan on his way to win the one 6 foot track marathon. Photo: Nadine Davies just from running but from the rigours of it all. I’ll have fun, eat and drink what I like.”

“I’ll still run, of course, but only easy running, just for the fun of it.”

Innov8 Davies joined the Innov8 team in 2012. “I just happened to be in the right place at the right time,” he says modestly. It’s made a huge difference.

“It’s got its pressures but it’s given me the opportunity to really focus on my running a lot more and race at a high standard of competition, to get overseas and just to take running to a new, elite mindset type level.”

Motivation It’s not hard to be motivated, he says, when you have the beauty of nature as

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your constant companion.

“Trail running is such a beautiful thing… it’s a de-stressor and it gives me an opportunity to get away and just forget about things or process for a while.”

He’s also motivated by the challenge of ultra running. Moving forward, Davies has his eyes firmly on achieving success on the global stage. “I haven’t yet had too much success outside of Australia before my 5th place finish at the 2013 Ultra Trail Mount Fuji to be honest, I’ve always been middle of the pack kind of finisher.”

“I’m constantly seeking out the biggest and the hardest challenge and my focus this year is all about international running. I’ve set myself a goal of achieving a good international result.”

Western States dreaming Right now, Brendan confesses all of his efforts are directed towards the Western States 100 Mile Endurance Run in the United States in June.

“In my mind, everything is leading to that day at the end of June. All these races along the way are build up, they’re very valuable. “I’m thinking if I run to my potential I can do something really special at Western States. I’ve only got really Ryan Sandes to judge myself off but he came second a couple of years ago and if I transpose my North Face time to his time, I should be up there.” Brendan chasing the local HK runner Stone Tsang at the Sai Kung 50km. Photo: Claus Rolff

BRENDAN DAVIES

TEAM PROFILE

TEAM RUNNING Text: Rachel Jacqueline

Photo: Claus Rolff

Competing as part of a team might appear to be at odds with the competitive sport of running. But in Hong Kong “team racing” is increasingly popular, as runners scramble to unite with other likeminded enthusiasts and take to the trails with added force. What’s all the fuss about?

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TEAM RUNNING

Silly Boy team training on Lantau island. Photo: Claus Rolff

TEAM PROFILE

he runners couldn’t shake each other. As they charged across the trails of Sham Tseng, one would surge on the hills while the other would fly past on the flats. In the final stretch, the wispy European edged past the deft Chinese runner; at the finish only seconds separated them. Sucking in deep breaths, they looked each other up and down, pondering their predicament: in every moment of weakness, the other had excelled. The combination was sizzling, however, as competition drove them to their best. In that moment, a powerful team was envisioned, and an enduring friendship was forged.

“Team racing” is an unusual concept in an individual sport like running, but in Hong Kong it’s a popular way to take to the trails. Less than four months after their face off in Sham Tseng, Armin Junior Silbernagl (“AJ”) and Chan Wai Yiu (“Pig”) combined forces in the 64 kilometre 2011 AVOHK Round the Island Race as a team. Within months, they had recruited Wong Tze Wan and Yiu Chiu Yuen for the infamous 100 kilometre Oxfam Trailwalker and established the legacy of the “Silly Team”, one of Hong Kong’s most competitive, and most loved, endurance running teams. The Silly Team has since taken part in more than a dozen events – expanding to include Chan Chun Fai and most recently Law Sze Kong (“Law C”) and Ng Kwok Lun (“Allen”). In the last six months AJ, Pig, Law C and Allen have run 259 kilometres over six races as a team, coming first in five of them.

In Hong Kong, “teams racing” enthusiasts are spoilt for choice. Not only is Hong Kong home of the original four man footrace, the Oxfam Trailwalker, but almost every race has a team category, allowing runners to take part in teams of two to four runners (the Raleigh challenge even allows an unusual three runners to take part). But “team racing” is completely novel to American trail runners, and virtually

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unheard of in Europe.

“The concept of a four-person team race seems quite alien here in the US,” explains Bryon Powell, editor of iRunfar. com.

“As for races in the States, I only know of one: the TransRockies Run in Colorado. For its first couple years, it was mandatory to compete as a two-person team and you needed to stay within two minutes of your teammate at all times.

It’s simple. In a team,

Together Everyone Achieves More.

- Chan Wai Yiu

That made a fun dynamic.”

Similarly, in Europe, the only place where team racing occurs in running is where other members are required as a matter of safety.

“In France, we have a team of three challenge that you can attempt all year long to obtain the fastest time. It’s important for safety reasons to always stay together, because the terrain and conditions are sometimes tough in the mountains,” explains Greg Vollet, Team Manager for Salomon. “The biggest challenge is to find runners of the same level, because for the slower runner it is often very hard mentally.” Yet along the virtually harmless trails of Hong Kong, why has team racing become so popular? The roots of team racing in the region can be traced to adventure racing, in which teams are essential for safety as racers

navigate precarious terrain with various disciplines, like mountain biking and kayaking, often on very little sleep. Trailwalker, too, has certainly been an influence. But Silly Team has a better explanation: running in a team is a chance to be a little silly and have a lot of fun.

“It’s enjoyable to run with friends. Completing the mission together brings great satisfaction,” says Allen.

“Through running in teams I’ve learnt just how much better, faster as stronger I can be,” explains AJ. “The others enable me to explore and push my own limits and discover my capabilities as a runner.” Meanwhile, Pig beams. “It’s simple. In a team, Together Everyone Achieves More.”

Besides, for these spirited runners, being together allows them to have more fun than when they’re on their own. They joke and jest on and off the trails. When they’re unable to train together, they have a WhatsApp chat room called “Sillyland” where they jokingly tease each other – they claim the mid-week banter adds to their own internal competition and drive.

“We each have our different roles in the team,” explains Pig. “AJ is our spiritual team leader, the only sub 3 marathoner in the Silly Team and he always wants to smash us and gives us a lesson,” Pig chuckles. “Allen is the most reliable and strongest one of the team – we call him alien. Law C is the expert on the technical downhill and the planner of the training menu,” he continues. “And I am the coordinator and mother of the team.” “Running as a team… we are not just the simple sum of four individuals but a Silly team has been the most successful team lately taking part to countless races in Hong Kong. Photo: Claus Rolff

TEAM RUNNING

TEAM RACING multiplication of each other,” adds AJ.

Experienced Hong Kong ultra-runner Nora Senn often latches on to others during a race for company. She believes running a race with others enriches the experience. Senn has run the Oxfam Trailwalker twice, competed in numerous team races and runs support and adventure races. “Some of my most memorable races were team races or races where I ran with somebody,” she says. “If I have a good team, where everybody stays together and supports each other, I find it extremely rewarding. Crossing a finish line with others is just a different experience.”

Senn believes the moral support, the mental stimulation, having someone else looking out for you and to bounce various random ideas off (“should I eat now, or in ten minutes?”, “should we walk this hill?”, “knock, knock… who’s there?”) helps to pass the hours and makes company worth its weight in gold.

For Law C, running as a team has allowed him to achieve results he wouldn’t be able to achieve on his own.

“For me, I truly have a better performance running in a team than in solo races because of the support I gain from my teammates,” he says. “I am the weakest in the team… the only downfall is that means I need to train more and train hard to close the gap with my teammates.”

Although there are infinite benefits in pairing up, team running is not without its challenges.

“I do struggle enormously if I feel that a team member does not give his or her best or when the team splits up for some reasons,” says Senn. Another Hong Kong runner, who wishes not to be named, described the Trailwalker experience as “horrific” as she found her team had different goals

| ASIA TRAIL • MAY / JUNE 2014

come race day, split up, lost each other, and became increasingly unsupportive as the hours dragged on and fatigue set in. “I’m glad I’ve done it, but it honestly just wasn’t any fun. While I connected with one of my teammates, it caused

commitment.

“As a team you are usually slower, there is a higher risk of not finishing because of an injury or sickness, a team member can kill the team motivation, and if team spirit is not aligned and people start arguing, it can be a very unpleasant experience.” Shane Early, another Hong Kong runner, is staunchly against “team racing”.

Alone we go fast,

together we go far.

“I feel guilty admitting this… but in a race I’d rather be alone to push myself. Running is very individualistic. I enjoy training with people but in a race… I want to pass you and make you suffer for trying to beat me. With a teammate I can’t do that. And I feel pretty selfish saying that, but it’s the truth,” he says.

- Vince Natteri

a rift between myself and another teammate that we haven’t really recovered from. You really have to choose your team wisely,” she says. Senn also admits there is a downside to team running that needs to be confronted before making the

“Team running is a great thing and some people prefer running in a team – it’s especially good for new runners. But more experienced runners like me may want a race to be more personal.” “I do enjoy training with people and look forward to group runs. I find I need

TEAM RACES IN HONG KONG Want to take part in a team race in Hong Kong? Here are Asia Trails’s favourites: •

Oxfam Trailwalker, 100km (team of four)

•

Raleigh Challenge, 48km & 78km (team of two, three and four)

• • • • • •

Barclays Moontrekker, 40km (team of four and team of two)

Action Asia Events MSIG 50 trail series, 50km (team of four and team of two) Translantau, 50km / 100km (team of two)

LT70, 70km (team of four and two, relay race) LBC Valentine Race, 14km (team of two)

AVOHK Round the Island, 64km (team of two relay race)

TEAM RACING that. But if it is competition it’s you versus me, and I want to win,” says Early. Pig admits “team racing” may not be good for everyone.

“If you are too aggressive, selforiented or selfish and just want to show off your ability… Why not run solo? Team racing is probably not a good option for you.” Despite its popularity in Hong Kong, US-based Powell fails to see the appeal of team running and doesn’t believe runners would embrace the option if it were available in US races.

“Most of the country is so loosely populated that it’d be a stretch to find four relatively similarly abled runners… the running level would be disparate enough to make it a casual run for the better runners. If that’s the case, why not just go out for a fun, casual adventure run with these friends closer to home?”

Training as a group is a way to gain the benefits of “team racing” without the pitfalls. It’s also a nice way to do a “trial run” with prospective teammates. The Hong Kong Trail Runners (HKTR), for example, have regular team training runs and offer a great pool of runners from which to form a team.

“HKTR is simply a platform where friends meet to go for a run,” explains one of the HKTR organisers Vince Natteri. “During a long run, people behave more like themselves and any preexisting veil comes off, so to speak, forging a strong bond between runners.” “Some of these friends end up choosing to run in competitions. For example, I met my teammates Vic, Sparky and Dom several years back on the trails and since then, Vic and I have done around 500 kilometres of Trailwalker together and many more hundreds of kilometers in training.” Another option is relay racing, with runners doing different legs of a run. It’s a viable alternative for competitive runners like Early.

“A relay is a perfect team event for me as I’m on my own, but still get the overall benefits of feeling part of something.” Envisioning the potential for runners to get more out of themselves and others, Hong Kong based runner Richard Scotford created the Trail Running League (TRL), an overlay to existing premier races in Hong Kong allowing runners to function as a team during the running season, collect points and compete against one other.

The idea came to Scotford while he watched the Salomon team blitz the LT70 relay race on Lantau, Hong Kong, last year. “I thought to myself, ‘They’re not just a group of runners, they’re like a family. There must be hundreds of runners who would love to be part of something like the “Salomon family”, so why not give them a structure so they can achieve that?’” “The TRL aims to both reward the elites who are training hard today and encourage the new generation who will run in the future… it’s a vehicle to create communities,” says Scotford. “Trail racing is inherently social, even though we spend most of the time alone and suffering… it’s the sharing of the experience that makes it addictive.”

As trail running booms in Hong Kong and beyond, runners will be forced to be more selective. But being part of a team ultimately allows them to feel part of something, even when they’re not always able to take part. While team racing may not be for everyone, teaming up in running is the future for longevity in a sport which at times can leave us too long alone with our competitive spirit.

“Alone we go fast, together we go far,” adds Natteri. “As Steve Tyler from Aerosmith said, ‘as great as I am, I am nothing without my team’. I am nothing without my HKTR teammates.”

TIPS FOR RACING IN A TEAM 1. Find a team of runners of similar fitness and strength. Particularly over long distances, having a team of similar abilities is crucial to avoid any breakdown. It also makes the experience more enjoyable when the team can move together cohesively, rather than having to wait for one another. 2. Train together. The more time you spend together as a team before race day, the better you will work as a team. Training together allows the time to work out each other’s strengths and weaknesses and learn how to deal with any conflict in advance. 3. Keep your competitiveness in check. Running in a team will inevitably mean going slower than you’d like at times, or at times pushing harder than you thought possible. Team running requires making sacrifices for the benefit of the team: be prepared to leave your ego at home. 4. Set a target together. Everyone in the team should know, understand and commit to the team target.

5. Communicate, communicate, communicate. Before race day, be honest with your team about your feelings, particularly if you have any concerns. On race day regularly communicate with each other – and early, before any issues arise.

6. Support the weakest runner. In a team event, you are only as strong as your weakest runner. If one of your members is struggling, support them mentally and also physically through aids such as a bungee cord.

7. Have fun. Team running is ultimately about having fun and supporting each other. Enjoy yourself!

TRAINING

Triathletes on Trails

Text: Olivier Baillet

Photo: Finisher pix

t first glance, triathlon and trail running may seem like very different sports - the high-tech, time-heart, rate-power, figures-obsessed urban freak versus those enjoying boundaryless runs in nature - but there seems to have been some convergence of the two over the years, with trail running becoming a great training complement for triathletes. Which one is more taxing on the body? Most triathletes will agree that the biggest deal in an Ironman is the marathon, the rest merely an appetizer. When you get off the bike, after 6 or 7 hours of continuous effort (or more),

| ASIA TRAIL • MAY / JUNE 2014

your quadriceps are exhausted and tense, and the change to running, suddenly activating the hamstrings, makes it feel like you’re running with brick legs. Painful indeed, but not as bad as an ultramarathon, where competitors run not just one marathon, but two or three, on already fatigued legs. Bruce Pye, a seasoned Ironman with a 10h flat PB, just finished the ‘Marathon des Sables’ - a multi-day epic race across the Sahara desert - believes the same: “I find ultras harder on the legs than Ironman. In Ironman, you’re only running for 3.5 to 4 hours, while in ultras you’re wearing down your legs for much more than this.” One of the best ways to prepare for

ultramarathons and to minimize muscle damage is to work consistently on your form and technique, and to improve your economy. Try to do long sessions where you focus on your position, on feeling your core, on learning to sense your body position in space. During these long runs, it’s useful to have a checklist in mind and review it regularly as you progress: Am I bending too much or ‘falling behind’? Am I rocking side to side? How are my feet touching the ground? How is my foot cadence?

TRIATHLETES ON TRAILS After a while, your body will adapt and find its own balance and most economical way to handle the distance. This becomes more important in trail running when you factor in having to run with a backpack that may have a heavy water bladder and extra gear in it.

The right gear is important Trail running gear has become as sophisticated as triathlon equipment and can be intimidating for newcomers. For short trail runs you’ll be able to use most of the lycra and compression gear that you probably already have, but for longer races, you may need to invest in new equipment. It won’t cost you as much as your bike though!

The first new investment you might want to make is in acquiring a backpack. There are many different types, from small ones that simply hold water bottles on your chest to larger ones that can carry a two litre water bladder in the back and more. To know which one will work best for you, ask your friends to borrow theirs and spend some time in shops trying them on and asking staff to tell you about the features. It’s also recommended that you acquire an allweather light shell and technical warm clothes for colder, wet days.

Shoes are an important investment, and there are a lot to choose from. Should you buy trail shoes from your regular running shoe brand (if they have any), from mountain sport-specific brands, or shoes from relatively smaller, niche brands? Just like with road running, wearing the wrong shoes can lead to injury, so talk to your peers, try on as many pairs as you can and stick to one in the weeks leading up to a race. No last minute changes! To pole, or not to pole? The benefits of using them uphill – using the upper body strength to help you lift your body - and downhill – minimizing the stress on your knees and quads by planting the Ironman Hawaii World Championship. Photo: Finisher Pix

TRAINING

Swimming as recovery or cross training for trail runners poles in front of you and leaning on them - can be worth more than the hassle of carrying them on the flat with tired arms in certain races. As with the rest of the new equipment, see if you can borrow a friend’s and see if poles are going to work for you. Sunglasses choice can make or break your race, so don’t underestimate their importance and make sure you choose mountain-specific ones if you are running in altitude. Of equal importance are a headlamp, gloves and a hat. Everything has to be carefully chosen, months before any key races, tested in training and smaller races. More cautiously than in triathlon, in fact. Indeed, during a triathlon, when things go wrong, you can stop and the organizers will bring you back to the start area, period. In trail running, if you

| ASIA TRAIL • MAY / JUNE 2014

stop in the middle of the mountain, you risk getting hypothermia and sometimes much worse, so having the right gear is crucial. Many ultramarathons have compulsory gear lists that you must have with you at all times which is quite different from triathlons.

Nutrition Except for short races, the intensity is low in trail running and there is no spike in heart rate (unlike the start of the swim and each time you need to pass a cyclist without breaching drafting rules), so it is easier to tolerate ‘real’ food while trail running than during triathlons. During an Ironman, many racers only eat liquid food to avoid gut issues and digestive problems that are the main cause of underperforming or DNF results. In the case of trail races, the body needs – and feels like - eating real food, especially in

colder races. The key rule of ‘eat during the race what you ate during training’ may not apply as much, as you do not always know in advance what food will be served, and what craving will grab you at the aid stations. It’s a good idea to train on as many different food/liquid combinations as you can, and see what works for you best.

Trail running can bring freshness to triathletes Training for trail running can be very appealing for triathletes, bringing some freshness to the regular timed interval type of training. While enjoying triathlon training as much as trail running, Bruce Pye appreciates the fact that “...you don’t have to pace yourself in trails as much as in tris, the terrain dictates your pace, there is more freedom and sheer enjoyment in trail running.”

TRIATHLETES ON TRAILS Trail running is very good cross training for triathletes, strengthening the joints and small muscles that are barely solicited during a triathlon. As a result, a lot of triathletes complement their road running by getting on the trails. Bruce is an active trail runner during the heart of the trail season (between October and March) switching back to triathlons in Spring and Summer: “These long runs in the mountain may slow me down a bit (compared to triathlon-style interval training), but it does not take long before speed comes back when I resume intervals on the road.” Professional triathlete Michal Bucek started competing in triathlons when he was 16. Now in his early 30s, he has been to the Ironman World Champs twice and won countless races. Always looking for new challenges, Michal has become a top racer in off road triathlons, or XTerra races, combining open water swim, mountain biking and trail running. He now runs on trails all year long, and actually started trail running 8 years ago, long before the XTerra bug caught him. Just like Bruce, he is very present in the trail running scene during the fall and winter, noting that: “The Brownee brothers (gold and bronze medals at London Olympic triathlon) started as trail runners and still run on trails”. Michal finds it increasingly harder to get podium placings on trail races though: “There was a time when I used to do well, but now the overall level has gone up and you really have to focus exclusively on trail running training to have a shot at winning something.” Indeed, trail running has become as competitive as triathlons.

If you want to be good at trail running, you will have to endure hard and specific training. If you want to compete and do well in trail running races, a few months before the race you should start running more and more on trails, and choose terrain that mimics the race topography. Contrary to training for triathlons, road running will bring you little benefit, unless you want to run fast intervals or

Triathlete Bruce Pye completed the HK100 before heading to the Marathon des Sables. Photo: Vibram/F8 Photography Hong Kong

tempo runs above race pace, as you can then concentrate on your speed without having to take care of where you put your feet. Many trail runners avoid the road completely and some have never even tried it. It’s simply a matter of choice. The stress of running on trails for longer periods of time than you may be used to during triathlons should be incorporated into your training. For this,

I recommend the following: •

Long days on the trail: Very few people actually ‘run’ trail races. There is a lot of walking involved. In order to be prepared to be out there for hours and hours, you do not always have to go fast. Part of the preparation is to alternate walking with running. It will prepare your body to use fat as the main source of

TRIATHLETES ON TRAILS

•

every 3-4 weeks. If you train for an ultramarathon, do not hesitate to even run double marathons over the weekend, with your pace being close to what you might run for your race pace. That means that you will run ¼ of the distance on Saturday, and ¼ on Sunday. If you can’t hold the pace for ¼ of the race distance, you may want to downgrade your ambitions. Training races: Use smaller and shorter races during the lead up to your ‘A’ race to test your abilities, gear, nutrition and to ‘jump to the next level’. Racing can be a very good way to increase endurance, strength and skills. It can also boost your confidence. But beware, the flip side is that racing will create fatigue, and too much of it can run you to the ground before the starting line. While you can do several Olympic distance triathlons before a half or a full Ironman, long trail races can take weeks to recover properly from.

Overall, if you are a long-distance triathlete who is used to training for 10-12 hours a week, you will not need more than that to prepare well for longdistance trail running. From time to time, the double workout weekends and the long run-walk outings will increase your overall training time, but as the intensity will be lower than anything that you have experienced during a triathlon, your body will be able to handle it.

Ying regularly finishes among the top athletes in both trail races and triathlons. Photo: Wong Ho Fai

•

energy and allow you to spend more time in the mountains without being wiped out by too much running. Back-to-backs: Consecutive long runs on trails over the weekends | ASIA TRAIL • MAY / JUNE 2014

will teach your body to run fatigued and should be followed by a couple of easy days in order to recover. I would not recommend to run a 30k (Sat)-30k (Sun) on the road, but on trails, this can be done once

Just like other endurance sports, you are likely to meet friendly and interesting people along your trail running journey and will likely learn a lot about yourself. It can also freshen up your mind and convince you to switch to trail for good, or to incorporate it to your life as an extra possibility. In any case, if you try it, there is a big chance that you will love it. Olivier is a competitive age-group triathlete (3x Ironman Triathlon World Championship finisher, Ironman personal best of 9h24) who also does well in trail running (finisher of the Ultra Trail du Mont Blanc), endurance swimming and road cycling. His philosophy is to train as specifically and efficiently as possible, maintaining a balance in life while performing at a high level. He is now passing his knowledge through his coaching business, “beyond the line –endurance coaching and consulting”. Olivier can be reached at beyondthelinecoaching@ gmail.com

The Race

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Text: Lizzy Hawker Photo: Alex Treadway

THE RACE

run because I love it. Simply that. But why race?

It is a question that we sometimes forget to ask. Until we reach that point deep into a race when we start to wonder ‘why’, our attention adrift and our focus lost. Fear. Excitement. Anticipation. Trepidation.

Racing has the power to evoke a kaleidoscopic medley of emotions. Within the context of a race we can experience all extremes – passion, beauty, heartache, pain, tears and joy. This is part of the appeal of racing. It reminds us of our fragility and our vulnerability. And yet we learn also to feel our strength and our power.

“We make our world significant by the courage of our questions and the depth of our answers.” – Carl Sagan Racing and the training it demands force us to ask ourselves questions. To find the time, the discipline and the motivation to train we have to decide what amongst the myriad of obligations of daily life is most important to us. We start to cultivate our awareness, to become more mindful.

Racing can give us focus. It can give a direction to and a motivation for our daily run. There is a time for everything. And sometimes we need what it is a race can give us. When we have something that absorbs our effort, our attention, even if only for a time, it is then that we can touch that alluring but ephemeral feeling of ‘flow’1. Putting ourselves in situations in which we are challenged and forced to step outside of what is ‘comfortable’, time after time after time, teaches humility. We learn to experiment with and push our limits, to pursue our ambitions, to dream. Five times winner of the UTMB, Lizzy Hawker recently settled in Nepal.

We are all afraid. That fear is more often than not either a fear of the unknown, or a fear of failing, or a combination of both. Both the known and the unknown can be utterly terrifying. And yet the biggest adventure in life can be to fail since it is then that we live and realize what it is to live. We are not our fears. If we can face them, let them pass through us and beyond, then they will simply come and go. We can watch them, be aware of them, but we start to understand that they don’t define us. Racing can give us a context within which to realize this.

‘prize’

The is not a position, or a time; instead the

forced to focus on what we are feeling, on what we are enduring in the Here and Now (keeping warm in the cold, keeping cool in heat, eating, drinking and looking after ourselves). Bringing this philosophy back into our ‘everyday’ can be hard. Life is a lot more complicated than a race. Paradoxically when we are most ‘in ourselves’ in the sense of being truly mindful it is then that we are most ‘at one’ with humanity and with our environment. It is when we reach this point that we are able to go beyond our own personal limitations (or how we define them to ourselves) and sometimes achieve the unexpected.

But of course the race itself is the smallest part of the story. It is the journey to even get to the start line that is important; the everyday, the ‘day in’ and ‘day out’. And reaching the finish line is just one step on that journey. The ‘prize’ is not a position, or a time; instead the ‘getting to know ourselves’, the work and the training must be their own reward. It’s not about the records. It’s not about the medals. It’s not about winning the race or making the podium. It’s about the fears and the tears, the laughs and the smiles. It’s about the shared experiences and the raw emotions.

‘getting to know ourselves’, the work and the training must be their

own reward.

Motivation. We have to be doing what we do because we love it, simply that. In running, as in life, we have to learn to take the rough with the smooth, the ups with the downs. The Buddhist doctrine of impermanence teaches that one of the truths about life is that nothing lasts. In sport we have to reach deep within ourselves to find an equanimity that allows us to ‘flow’ through the good and the not so good. The mindset so eloquently described in Kipling’s “If”. We have to learn to live in the moment, quite simply because life unfolds in the present. Sometimes we need to rest in stillness, to stop ‘doing’ and focus instead on ‘being’. Ironically, despite our physical effort, this can be what we experience during a race. We are

Have the courage to ask yourself questions. What is it that really lights a spark inside you? What is it that excites you? Question. Look. Search. Find what it is that puts that light in your eye. Then be honest about how you can work towards that dream from where you are right now. It might not be possible to reach it this year, or even next – life happens, and injury (and recovery), work and family commitments also have to be respected. But it is always possible to find an achievable target to aim for, and know that you are on your journey towards your dream. Be Bold. Challenge yourself, share, experience. And know that in your vulnerability is a beautiful strength. Go race! Finding Flow: The Psychology of Engagement with Everyday Life by Mihaly Csikszentmihalyi 1

RACE

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MIND OVER BODY

BEATING THE BRAIN Text: Nic Tinworth

Illustration: Kirk Wescom

o matter how well we think we have prepared for our races, how much we have trained or planned our nutrition, sometimes we are forced to stop - the dreaded DNF - not because we are injured, bleeding or throwing up (those are all excellent reasons to stop running) but because something inside us is telling us to, even if we donâ&#x20AC;&#x2122;t really want to. The good news is, with the right attitude, experience and discipline, it can be avoided.

Simon Tam experienced this first hand during the Translantau on Lantau island in Hong Kong, his first 50km race. Although heâ&#x20AC;&#x2122;d been following a rigorous training plan for over two months and felt confident of success going in to the event because of numerous on course training runs, he arrived at the halfway point dejected, suffering from cramps and low spirits, opting to pull out a few kilometres later:

MIND OVER BODY “I have seen really fit, fast guys struggle and DNF during the Grand Slam, not due to injury but because I think they never had to dig as deep as some of us mid-pack and back-of-pack runners have to. With moderate cutoffs times, you can finish an ultra being under trained. But you can’t finish a 100 miler if your mind is not game, no matter how fit you are.”

Mental strength becomes more important as race distances get longer. Photo: Michael Ma “When I saw the bus stop at Pak Kung Au something in my mind switched and I just wanted to stop. I was so annoyed that my race wasn’t going well and that I had been struggling with little cramps here and there so early on. I had no energy and no drive to finish anymore, so I stopped.” In stark contrast to Simon, when Dominic Rigby was running his first (but fourth 100km race) Vibram HK100 this winter and hit a low point, he knew what he had to do:

“Coming in to the halfway point I hadn’t drunk enough water or taken enough salts over the previous 20km and was really struggling, but I knew if I took the time to drink enough over the next section I could get my electrolyte levels back up. Night would be falling soon too, which meant it was going to cool off and I could focus more on running instead of the heat. It was a pretty low point for me, but I focused on what I had to do to get out of it. Visualising finishing helped me immensely - I’d been preparing for this race for a year and there was no way I wasn’t going to finish it.” Why Dominic was able to push past this low point and finish (in 13h05 and 27th place no less) where Simon had

| ASIA TRAIL • MAY / JUNE 2014

failed, is the subject of recently increasing debate and focus. As ultra runners we spend hours of our lives daily, training our bodies into the kind of top physical shape that will allow us to run 50km, 100km and 100 mile races. So much time in fact, that we might be missing out on one very important aspect of long distance running: training our minds. Many of you may have experienced that same nagging little voice in the back of your head that Simon did during his race - the one that keeps telling you to stop because you’re too tired, too cold, too hot or just don’t care enough to push on any further. Well thankfully, that voice can be silenced. A lot of this comes down to experience, learning how to read your body and honing your reactions to the events that may be out of your control. When you need to dig deep during a hard race it’s good to draw on these good (and bad) experiences and use them as ammunition to help push you on. Ultrarunning legend Andre Blumberg, who finished the Grand Slam of Ultrarunning this summer in the US, sees the mind as being a big equalizer, and mental strength becoming more important as race distances get longer:

A key aspect of this for Andre, is visualising success and the inevitable pain that comes with competing. Before a big race he prints out the race course and elevation profile and pins it on his bedroom wall, making sure to look at it everyday. He feels this helps him not just familiarise the route and aid station locations, but also where the challenges may lie, such as a steep uphill climb 70 miles into a 100 miler:

“I try to embrace the challenge in anticipation. I also visualize finishing the race, happy and with a sense of achievement. It’s great training for the mind, because during the race when you have a low and it hurts, you think of your training, both your physical and mental training. You recall how you visualized the finish, and it puts you at ease because it’s not a surprise and you have prepared for it.” This aspect of mental preparedness isn’t really anything new either, with former marathon world record holder Derek Clayton saying, “The difference between my world record and many world class runners is mental fortitude. I ran believing in mind over matter.” Roger Bannister, the first person to ever run a 4 minute mile in 1954, saw the ‘mental hurdle’ as being the greatest barrier to achieving results.

Enter the Central Governor Theory A growing number of exercise scientists, such as Tim Noakes (The Lore of Running) and Owen Anderson (Science of Running), believe the brain has a more important role to play in race potential they we may have previously given it credit for. Indeed, Noakes suggests that the brain acts as a ‘central governor’ when we race, limiting our ability to

RACING feelings of fatigue and pain have lessened, or maybe even stopped completely. Noakes believes this really all is ‘in the mind’ and that being aware of this and able to push past it could mean the difference between winning and coming second or third place, especially during a marathon where the top three might be running very close together: “My unproven hypothesis is that in the case of a close finish, physiology does not determine who wins. Rather somewhere in the final section of the race, the brains of the second, and lower placed finishers, accept their respective finishing positions and no longer challenge for a higher finish.”

Obviously not wishing to belittle the physiological demands of a race, or try to say that the mind is more important, the theory as Noakes explains it is that successful racing is a balance between being physically prepared, emotionally ready (motivated, with a good tolerance for pain) and the self-preservation. The exact combination of these factors is what leads to how hard you are able to push during a race.

For ultra runners, each race is a battle within themselves. Photo: Jun Sat. push beyond our own perceived fatigue levels to ensure self-preservation. He goes on to explain that when our level of exercise intensity and stress on various body organs and tissue reach the limits of what is safe, “...the brain’s motor cortex, which recruits the exercising muscle, is informed, and it stops recruiting additional muscle.” When this happens, we get fatigued, start to experience physical pain and we

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slow down - preemptive and protective measures taken by the brain in an attempt to avoid actual physical trauma. Think about the last time you ran so hard you felt you’d pushed yourself as far as you could. How did you feel after stopping for a few minutes? Probably not too bad at all, and definitely not as bad as you thought you were feeling. Our tricky friend the brain has been messing with you again - now that it’s realised the threat of exertion has passed, your

Working with the Central Governor To stand the best chance at optimal race performance you need to run with the Governor, not against it. What that means, essentially, is that you need to be smart about your pacing and heart rate - to satisfy the Governor you need to ensure that the latter isn’t too high for too long too early in the race, or it will trigger the messages of unsustainability that lead to a shut down. This is precisely what happened to Simon, so eager, confident and full of adrenaline that he went out too fast, too early on and paid the price after eating through his muscle sugar stores (glycogen). Why this is important to peak performance is still in question, but Noakes notes that it is an important factor in ensuring consistent energy for the brain. After prolonged periods of exercise over many hours, we switch to fat burning for fuel after our muscle

MIND OVER BODY stores are depleted, but the brain still requires sugar. This decrease in blood sugar results in hypoglycemia and what is commonly known as ‘The Bonk’ or ‘Hitting the Wall’ - the ultimate self preservation act of the central governor.

In explaining how he was feeling when he decided to drop out of the race, Simon highlights a few key issues that he faced:

“I generally felt like I had nothing left in me at all - mentally or physically. I was weak, couldn’t focus and just wanted to stop.” Now compare that to how Noakes describes hypoglycemia:

“...a reduced ability to concentrate, a sudden feeling of weakness, and the intense desire to stop running. Typically, the athlete senses the impossibility of completing the race.”

Consistent fuelling and realistic pacing work together to help avoid this, but should you ever find yourself in the deepest, darkest depth of a bonk, the best place to start is with getting yourself some sugar, because as Noakes believes, it is the best way to get your brain back in the game. Another equally important aspect of satiating the Governor is keeping a cool core temperature when we are racing, especially in hot and humid conditions, such as we have in this part of the world. In his excellent article for iRunFar.com on the Central Governor (as it affects 100-miler performance), Joe Uhan says it’s possible to ‘trick’ the Governor:

“As an argument for the existence of the Central Governor, cooling the head and neck–while not significantly cooling the core body temperature–cools the blood closest to the brain, in effect tricking the Governor into thinking it is cooler than it actually is.”

Noakes (and others) have been quite clear on the importance of mental training in preparation for racing, with mental concentration and not ‘letting go’ at any moment critical to an individual’s success. Top athletes presume they are going to win and therefore focus on that intensely, with some seeing this mental effort as being greater than the physical effort during a marathon. Ultimately, it boils down to experience and a fine tuned, realistic understanding of what both our body and mind are capable of, with Noakes suggesting that self belief is the key component to beating the brain and conquering our Central Governor:

“All physical training in the end comes down to mental training. The interesting thing about biology is that if you train the same way every day, after about two months you are fully adapted - you don’t make any new adaptations. The only thing that you can change is your perception of what you CAN do.”

NUTRITION

Carbohydrates:

How important are they for your training and races

Text: Katia Kucher Photo: Gnawme

ith people ever conscious of finding newer and faster ways to shed a few more pounds, low-carb diets have seen a rise in popularity over recent years. People have been trying everything from the original Atkins, Dukan and South Beach to newer plans like the Paleo Diet. Many proponents of such diets believe that by cutting down carbohydrate consumption, weight can be lost faster and easier. Unfortunately, while it’s true that significant weight loss is seen at the beginning of such diets, most of it will be water and glycogen.

Low-carb diets also supply fewer carbs than most experts recommend, and while the US government suggests adults get about half of their calories from carbs, low-carb diet plans may provide as few as 10 % of daily calories from carbs. Finally, restricting carb intake makes it difficult to get the recommended amounts of whole grains, fruits, and vegetables that you need as part of a healthy, balanced diet, meaning you may come up short on fibre, potassium,

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calcium and other important nutrients the body needs.

The truth is, as active trail runners who may be training for and running long distance and endurance events, we need a certain level of carbohydrates to keep our metabolism healthy and functioning properly. The trick isn’t to cut carbs out completely, but rather to switch from ‘bad’ to ‘good’ carbs, the former of which are found in foods like white bread and sugary sweets, pack lots of calories and don’t have much nutritional value. ‘Good’ carbs however, are minimally processed, packed with vitamins and minerals and found in whole-grain pasta and bread, veggies and fruit. Why do we need carbs? Carbohydrates are made of three basic elements – carbon, hydrogen, and oxygen – and can appear as simple carbohydrates (sugars), or complex carbohydrates (starches). They are a crucial element of good sports performance as they are a primary and preferred fuel for muscle activity, as well as brain and central nervous system

function. If the body is an engine, then carbs are the gas that makes it go.

They also play a very important role in the body’s process of metabolizing fat and protein: when glycogen levels become low, the body may need to manufacture glucose from noncarbohydrate sources such as proteins. Consuming a minimum of 130 grams of carbohydrates daily will minimize protein breakdown to manufacture glucose, an important consideration for trail runners and athletes.

What happens to our body when we don’t consume enough carbohydrates: • Slower metabolism • Decreased thyroid function • Decreased testosterone level • Muscle protein breakdown • Weak immune system • Low energy • Difficulty concentrating

Carbohydrates are located in three regions of the body; as glucose in the blood, glycogen in the liver, and glycogen in the muscle tissue. Once carbs enter

CARBOHYDRATES the body, they are used for immediate energy or stored as glycogen. The total amounts of carbohydrates stored in the body equals about 2,000kcal, and 3,000kcal for trained athletes who have a higher capacity for carbohydrate storage. For the average person, this provides enough fuel for about 32km of running (100kcal/1.6km), or 48km of running for trained athletes. The recommended breakdown of daily carbohydrate consumption in relation to training intensity is: • 3-5g/Kg of body weight for the average deconditioned adult. •

5-7g/Kg of body weight for an individual involved in moderateduration, moderate-intensity training exercise.

•

7-10g/Kg of body weight for an individual involved in moderateto-heavy intensity endurance training (1-3 hours a day).

•

10+g/Kg of body weight for an individual involved in longduration, high-intensity endurance training (4-5 hours a day).

The consumption of carbohydrates pre-, during, and post- event will have a direct effect on performance and endurance.

Examples of carbohydrate quantities in common foods: • Plain pasta / 2 cups cooked / 70-80g • White rice / 1 cup cooked / 45-50g • Sliced bread (wheat) / 2 slices / 25g • Bagel / 1/ 38g • Banana / 1 raw / 30g • Milk / 8oz cup / 12g • Gatorade / 16 oz / 28g • Regular cola / 12 oz / 40g

will require fluid/electrolyte and more complex-carbohydrate replacement as well as amino acids because glycogen levels become depleted.

Some recent studies1 have shown that athletes using a combination of 7.3% carbohydrate solution to 1.8% protein solution during endurance exercise improved their endurance performance by 29% and had 83% less muscle damage after exercise.

A diet that includes all the macronutrients necessary might not require a carb loading phase, as the body will have enough glycogen stored.

Pre-event Commonly referred to as ‘carb loading’, this is usually a three-day protocol, or up to seven days for some professional athletes. As your exercise intensity tapers down during the week leading up to an event your carbohydrate intake should go up to a maximum of 70% of your total caloric intake during the last three days. Having said that, each individual is unique and not everyone requires the same amount of carbohydrates. Some athletes perform very well on a low carb/high protein diet. Recent studies have shown that an individual with a diet that includes all the macronutrients necessary might not require a carb loading phase, as the body will have enough glycogen stored.

During an event Depending on the duration and intensity of the event, the required amounts of fluid and carbohydrates that your body needs to perform will vary. Generally water is all that is needed for events lasting 60 min or less, unless you’ll be at a high intensity or in a hot and humid environment.

For events lasting 60-90 min, simple fluid/electrolyte replacement should suffice and this is achieved by drinking 7-10oz of water/electrolyte mix every 20 min. Carbohydrate replacement might only be necessary if a pre- event diet was not sufficient or balanced.

Anything lasting 90-120 min will require both fluid/electrolyte and carbohydrate replacement. Drink 7-10 oz every 20 min with a beverage containing water, electrolytes and carbohydrates (no more than 8% solution of carbohydrates). Events lasting more than 120 min

Carbohydrate concentration in most popular sports gels: • Power Gel / 27g per package (67.5%) • Hammer Gel / 21g per package (63.5%) • Gu Energy Gel / 25g per package (78%) • Clif Shot Energy Gel / 22g per package (65%)

Post event Research2 has shown that combining proteins and carbohydrates after exercise helps promote greater recovery of muscle glycogen, and lowers muscle damage. The most common carb/protein ratio is 3:1 (for resistance or power athletes) or 4:1 (for endurance athletes). For optimal recovery, the combination of carb/protein should be consumed within 30 - 45min following exercise. Maximum levels of glycogen can usually be restored within 24h with the appropriate diet. Please remember that no two individuals are alike and that these are just guidelines to help you follow a healthy training plan. Listening to your body, and testing different nutrition strategies while training, will help you increase your endurance performance.

Saunders MJ, Kane MD, Todd MK. Effects of a carbohydrateprotein beverage on cycling endurance and muscle damage. Medicine & Science in Sports & Exercise 2004 2 Berardi JM, Price TB, Noreen EE, Lemon PW. Post exercise muscle glycogen recovery enhanced with carbohydrate-protein supplement. Medicine & Science in Sorts & Exercise 2006 1

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

GEAR

21 energy products tested for best performance on your runs

Text and Photo: Asia Trail

ame same but different. Is that your reaction to the myriad of running nutrition products on the market these days? Gels, bars, chews, drinks, protein, electrolytes, gluten-free, a true alphabet soup. Seasoned distance runners know nutrition can make or break a race. Many have had the experience of desperately needing that extra energy bar but unable to stomach it. Here we review 21 energy, electrolyte and recovery products. All have been tested in Hong Kong's warm and humid weather, which can make the tastiest energy bars hard to swallow.

- Energy Bars 1

Power Bar Performance Energy Bar chocolate flavour HKD 20 | powerbar.com

Not a bad flavour and packed with 240 kcal. But way too chewy. Imagine at the end of a long run, it’s not just your legs that are hurting but also your jaw and temples. There is also that paper-like texture. Unless you want a truly full-body workout, the reviewer recommends it only as a pre-race or post-race snack. You don’t want to break your stride to try to tackle this.

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NUTRITION 2

Pro Bar the Superfood Energy Bar Cran-Raspberry HKD 26 | shop.theprobar.com

160 kcal per 48g pack. A gluten-free, vegan offering. Probably not the most efficient when it comes to the calorie-to-weight ratio runners usually obsess about. But it’s easily one of the tastiest energy bars on the Hong Kong market. It’s got the right amount of moisture for a tired runner with a sensitive stomach. It’s light and fruity in flavour with chia seeds.

EM’s Power Cookies & Bars HKD 32 (85 g) – HKD 11 (27 g) powercookies.com

The sheer size of those cookies intimidates at the first glance. But this reviewer prefers to refuel with solid food than spending the entire run thinking what to devour afterwards. An 85g cookie packs 335 kcal and it doesn’t weigh as much as it may appear. Those cookies don’t have as dense a texture as some of the other energy bars and are therefore easier to swallow, though you will need some water to wash them down. They taste good and are not sickly sweet. The downside, other than the bulk, is that you will end up pouring crumbles into your mouth if you nibble instead of gobble. The cookie is great for breakfast, while the smaller bite size option is a good choice for ‘on the move’ nutrition when you need a quick and easy snack to top up on your energy levels. The reviewers prefer the apricot and chocolate flavours to peanut butter.

Cliff Bar HKD 20 | clifbar.com

Packing 230 kcal into 68g energy bars, these are one of the reviewer’s favorite trail nutrition products on a long run because they’re close enough to real food when packing 10 sweet potatoes are not an option. Depending on the flavour, the texture can be a bit on the heavy and dry side. For people with sensitive stomachs, the trick is to probably take a couple of bites every 15 minutes to half an hour, instead of devouring the whole thing at once. The reviewer did find that after five of those in a 100km race, the stomach can be a bit overloaded. So far, the reviewer’s favourite flavours are blueberry crisp for its lighter taste and cool mint chocolate. Can anyone import the iced gingerbread flavour, please?

GEAR

- Gels & Gums 1

Pro Bar Bolt Organic Energy Chews HKD 35 | shop.theprobar.com

Each 60g pack contains 90 kcal, making them just as efficient as liquid gels. Gluten-free with complex carbs and vitamins. They taste great and natural. Easy even on the reviewer’s sensitive digestive system and refreshing in hot weather. Both strawberry and berry blast are great flavours but the reviewer has a slight preference for the former. In terms of texture, they seem to be a bit more chewy than Clif gel blocks.

Enervit Pre Sport HKD 26 | enervitsport.com

The reviewer who almost always starts a race hungry already finds this a much welcome addition. Each 50g sachet contains more than 200 kcal of energy, enough to power a runner through the first hour of running. The jellylike texture is easy to digest though some testers seem to find it hard to stomach.

Squeezy Energy Fruit Gum HKD 19 | squeezy-nutrition.com

Each 50g packet provides 165 kcal. All reviewers like the light, citrus taste. These are more chewy than Clif’s gel blocks and less sweet. They come in quite a small pack and have been developed as the first fruit gum based on maltodextrin, instead of glucose and fructose. A good snack for gradual intake of energy and to kill time, but less effective when you need an emergency fix when you are bunking.

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NUTRITION 4

Hammer Gel HKD 18 | hammernutrition.com

33g for 90 kcal. Runners with a sensitive stomach and a penchant for carbs, are not big fans of the assortment of gels on the market. That said, Hammer does offer some interesting flavours and boasts of the use of only natural ingredients that are easier on the stomach - the banana one especially is like eating creamed bananas. Hammer’s gels are less acidic than other brands such as Gu. They are small and adaptable enough to carry several of in a waist pouch without much bounce.

Enervit Enervitene Sport HKD 36 | enervitsport.com

Designed for endurance sports, it’s like a small packet of condensed sport drink than a gel. The reviewer prefers its texture to the stickiness of gels. You can drink it up in one slurp without having to take a big gulp of water. The trade-off, unfortunately, is bulky packaging and heavier weight. Each 60ml package has about 112 kcal of energy. The reviewer prefers the cola flavour but, counter-intuitively, the citrus flavoured competition mix packs caffeine.

Squeezy Gel HKD 14 | squeezy-nutrition.com

The German brand is a much welcome gluten- and lactose-free addition to the crowded gel market. Each 33g package provides 74 kcal. All reviewers found a few flavours that they like. A special mention must be made of the tomato flavour, with a unique hint of sugar and salt, making you wish you could only add a dash of ground black pepper. Don’t you wish for something slightly different during a 100km race that may involve 25 gels of an assortment of forgettable flavours?

PowerGel Fruit Flavour HKD 17.50 | powerbar.com

107 kcal in a 41g. Pretty good flavour though a bit on the acidic side. Way better tasting than its energy bar sibling.

GEAR 1

- Energy Drinks 1

NectarHydro HKD 98 per tub of 20 tabs info@adr-co.com

Reviewers were impressed with the taste of these - pleasant, fruity and tangy flavours that don’t have a synthetic aftertaste, making them enjoyable enough to drink - one tab in a 20oz bottle was strong enough. NECTAR market their electrolyte tabs as having five different minerals that help replenish lost stores as you exercise - sodium, potassium, magnesium, calcium and chloride - helping you avoid any cramping issues, especially during hot weather training and racing. Whether that really does make a difference to cramping is a debate for another time, but the reviewers certainly didn’t experience any cramps on the runs when using them, and it makes sense that a better tasting product means you are going to drink more of it, which means you’re going to be better hydrated.

Generation Ucan HKD 30 for non protein sachet (52g); HKD 40 for protein sachet generationucan.com

UCAN uses a special starch that is so slow burning that the insulin receptors that are typically turned on when you ingest carbohydrates aren’t activated. This is important because this means you can burn the UCAN carbohydrate along with your body’s fat stores, whereas with any other carbohydrate the insulin kicks in and inhibits these fat burning abilities. Now the science lesson is over, one of the best things about Ucan is you can blend it into a smoothie and drink it in place of a meal before a big training session or race, because it fuels you nicely for a couple of hours. Most reviewers were quite skeptical and found the switch to the super starch product hard-going at first but after only a few runs it’s now a regular part of their nutrition plans. Try it out instead of gels and see if it works for you too.

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NUTRITION 3 4

Pocari Sweat HKD 49.90 per box of 5 sachets (74g) pocarisweat.com

An electrolyte drink that’s relatively cheap and less heavy to carry than the liquid version. On the first truly summerlike running day of this year, the tester got to prove the value but also learn a serious lesson about the household name. One 750ml bottle of Pocari mix did the trick for the first five hours of a strenuous hike, though the tester did supplement it with a SaltStick capsule for the final two hours with the onset of warning signs for muscle cramps. The tester diluted the powder with 750ml of water instead of the recommended 1L because a standard 750 ml bottle fits nicely into one of the front pockets of the race vest. Traces of electrolytes are known to cultivate mold in a water reservoir. The resulting mix, however, proved to be too sweet and aggravated thirst.

Nuun Electrolyte Enhanced Drink Tabs HKD 80 | nuun.smugmug.com

One reviewer used to carry one 750ml bottle of water with 1.5 Nuun tabs thrown in and another plain bottle of water of the same size between check points in multi-stage desert races. When proper hydration and electrolyte replenishment were key, the reviewer found the light fruity flavours of those tabs encourage fluid intake. Another reviewer prefers to drop two tabs in a 20oz bottle for a stronger taste, especially on longer runs when it’s warmer and we sweat more. It has a natural, subtle taste and doesn’t leave any lingering aftertaste in the mouth. However, inevitably, after days of consumption though, they did leave a bit of a metallic taste behind.

Hammer’s Perpetuem HKD 32.5 | hammernutrition.com

Very popular with multistage desert runners who have to carry all their food in their packs. A 69g sachet for 270 kcal. Unlike Ucan, Perpetuem doesn’t leave a new convert hungry. A bloated stomach seems to be common side effect, perhaps a result of the soy protein used. If you don’t suffer those problems, it’s a great way to refuel. You can chuck a packet into a small soft flask, mixing with just enough water for a gel-like texture, or, if you don’t mind the extra weight, make a full bottle of energy drink with it. If possible, pour it into the flask or bottle before a run. Doing so in a rush at a windy spot on the race day can be a test of patience. With its good choice of flavours, Caffe latte was the reviewers’ favourite. For those who might wish to add their own flavours with electrolyte tabs there is also an unflavoured option.

GEAR

- RECOVERY DRINKS & BARS 1

Hammer Recovery Bar HKD 35 | hammernutrition.com

At 75g for 330 kcal, the bars are not exactly lightweight and clearly not designed to be carried around on a long run. The taste is rich, dry and not everyone’s cup of tea. Yet one reviewer had the fortune of taking one by mistake hours into a long run, right in the middle of a sugar crash. The boost kicked in almost immediately, with the added bonus of easing muscle soreness. A winner!

Pro Bar the 20g Protein Bar HKD 35 | shop.theprobar.com

290 kcal in a 70g bar with 21g of protein. That’s seven times the protein content of the 49g Superfood Energy Bar under the same brand and three-times as much fat. It really tastes delicious on a cooler day after a long run. However, one tester found it too rich for the palate on a 28-degree day, with the chocolate coating making quite a mess in the heat. That’s not to mention the amount of water required to wash down the bites when the tester was already rationing the intakes on a long run with few water replenishment opportunities.

Endurox R4 Tangy Orange HKD 199 per box of 6 sachets (74g); HKD 640 for 4.56lb tub pacifichealthlabs.com

A drink mix that is rich in protein and supposed to ease muscle soreness and speed recovery. The reviewer prefers Hammer’s lighter-flavoured recovery drinks than this mix, which really took a while to go down. But the temperature sharply rose on the day of the test. The drink did appear to have helped recovery from the dehydration of the day and unusually sore muscles for a run of that distance.

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2 3

NUTRITION 4

Enervit R2 Sport Recovery HKD 47 | enervitsport.com

The powder can be made into a drink to tide you over the commute to the nearest restaurant and kick start the body’s self-repair process after a punishing long run of more than two hours. 203Kcal in a 50g sachet. It’s always tricky to test the effectiveness of this and similar products. Brands such as Hammer’s Recoverite are popular with participants of multi-stage desert races. The reviewer has also found them to have the effect of temporarily relieving body soreness in the middle of a long run of 50k or more. The reviewer was unable to test this brand for this purpose but does remember the body soreness eased a while after taking this recovery drink after a 30km+ race. Enervit has a stronger fruity taste than Recoverite. Perhaps a bit more water is called for.

For Goodness Shakes sachet (72g) HKD 28; Tub 20 servings HKD 498 forgoodnessshakes.com

A protein and carbohydrate drink that will supposedly replenish the glycogen depleted as the result of a long run. Each 72g sachet provides 222 kcal of energy. They have a pleasant, mild and milky taste that’s quite different from the more fruity flavour of comparable Enervit products.

TRAIL NEWBIES

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RECOVERING AFTER YOUR TRAIL RUN

RECOVERING AFTER YOUR TRAIL RUN Text: Julie Motte Photo: Michael Ma

raining and racing both generate physiological (acid-alkaline imbalance, depletion of energy reserves, fluids and electrolytes), neuromuscular (muscular micro-injuries) and psychological fatigue, the levels of which are proportionate to the activity duration and intensity of effort.

Recovery is an integral component of training. Essential to any recovery routine is adequate ‘hydration-nutrition-rest’; in addition, employing stretching, active recovery and massage techniques will help accelerate the recovery process.

Hydrate!

Hydration should be a priority following any form of intense exercise. After completing a trail run, especially during the summer season, drink water containing hydration salts to compensate for loss of water and electrolytes (sodium, potassium, chloride and magnesium). Drinking water rich in bicarbonate is also beneficial because in addition to aiding rehydration, alkaline water helps to decrease blood acidity. The easiest way to calculate how much fluid is required for rehydration is to weigh yourself before and after physical activity and drink the volume lost during the effort (1kg = 1L fluid). For several days following the effort, it is important to continue rehydrating by drinking 2 litres of water a day.

Eat!

Nutrition is the second most important ‘weapon’ athletes have to help them recover effectively. The recovery meal aims to: • Rehydrate the body • Restore energy reserves • Eliminate acid waste • Stimulate muscle synthesis

Specialists agree that post-exercise recovery is optimized when carbohydrates associated with proteins are consumed within the ‘metabolic window of recovery’ (the 4 hours immediately following training). To quickly begin restoring muscle glycogen stores you should ingest high glycaemic index carbohydrates (cereal bars, bananas) or consume a recovery drink containing carbohydrates and protein in a 3:1 ratio. Over the next four hours, continue to consume carbohydrates and protein through food sources (e.g. fruit, cereals and dairies).

RECOVERING AFTER YOUR TRAIL RUN Finally, for subsequent meals, it is crucial to eat correctly. Meals should contain a normal amount of protein, substantial carbohydrates and a low proportion of saturated and hydrogenated fat.

Immediate post-activity stretching sequence:

Examples of replenishment choices include: • Carbohydrates (pastas, rice, potato, bread) to help replenish glycogen reserves; • • •

Adductor stretch

Vegetables and fruits rich in vitamins and minerals;

Saturated and hydrogenated fats increase blood acidity so it’s important to limit intake as much as possible. Instead, boost your intake of beneficial essential fatty foods, such as fish, flaxseed, olive and coconut oil. Try to avoid alcohol until your hydration needs are met, as its consumption amplifies dehydration. Supplementation with vitamins E, C, plant antioxidants, branch chain amino acids and glutamine is also recommended to help combat oxidative stress and promote muscle repair and re-synthesis.

Stretch!

After rehydration and nutrition, it is essential to follow a stretching regime. Stretching allows for articular flexibility and mobility. It also has an analgesic effect, which increases the feeling of well-being. Despite recent controversies surrounding the effectiveness of stretching before exercise, stretching after physical activities is crucial. To help avoid injury, it is vital that trail runners follow a post-training routine: • Slowly stretch until you feel the first sensations of pain in order to avoid further muscular micro-tearing.

Quadriceps stretch

Lean meat, fish or eggs, to complete the protein contribution necessary for muscular recovery;

Dairy products to restore calcium; Dried fruits, such as prunes, to increase potassium levels and reduce cramping.

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Psoas major stretch

Hamstrings stretch

Calf stretch

•

Hold the stretch for 20 to 30 seconds.

•

Active contraction of the opposite muscle group can help to further the stretch in a pain-free range.

•

Breathe deeply and try to gently deepen the stretch in exhalation.

Sleep!

Having completed your stretching routine, it is necessary to rest and sleep. Sleep is a vital component to recovery, promoting: • cellular regeneration • repletion of energy reserves • muscular blood flow • drainage of metabolic waste • muscle growth and repair

Without adequate sleep, the body cannot repair and recover properly, which greatly increases susceptibility to injury.

“The more you snooze, the more your muscles repair themselves!”

Enhancements to recovery during the rest phase could also include wearing Compression stockings or having a massage to aid the drainage of metabolic waste from the muscles, as well as to improve blood flow and delivery

of nutrients to the fatigued muscles. Massage also carries the added benefit of relaxing the mind and body to promote the normalisation of cortisol.

Active Recovery

The day after heavy training or a race, it is important to engage in an active recovery program featuring low intensity exercise (e.g. walking, light jogging, stationary bike, stepper) to activate and mobilise the major muscle groups. The objective of active recovery is not only to stimulate circulation to reduce blood acidity, but also to identify the potential sites of muscle injury that may need to be addressed by a physiotherapist or sports massage therapist. After exertion during any intense physical activity the recovery period will allow joints, muscles and tendons to regenerate, help eliminate metabolites and fill the reserves. Optimize the recovery by continuing to stretch daily, eat healthily, drink a lot of water and rest. This discipline will allow you to keep training for your next major event without heightening the risk of injury. Julie is a physiotherapist at Stanley Wellness Centre (stanleywellnesscentre. com)

BODY MECHANIC PLANTAR FASCIITIS EXPLAINED -itis - meaning ‘inflamed’ -osis - meaning pathology or disease.

Plantar fasciitis is an inflammation of the connective tissue on the bottom of your foot. Allan Besselink, Director of Smart Sport International and the Smart Life Project in Austin Texas, makes a distinction between PF and other foot related injuries, decrying that most cases deemed plantar fasciitis in fact aren’t. True plantar fasciitis is thought to be a traction/overuse injury.

Plantar Fasciitis Text: Doug Tahirali

lantar Fasciitis. Those two words alone are enough to strike fear into the hearts of even the most seasoned athlete. This debilitating injury, not confined to runners, is hard to shake and requires long term treatment to effectively recover from and prevention, as with most injuries, is key to avoiding the dreaded ‘PF’. WHAT IS THE PLANTAR FASCIA? Our bodies are filled with fascia, but we never hear about it until they get hurt. Fascia are simply layers of fibrous connective tissue made out of collagen, similar to ligaments and tendons. They act to surround and separate entire muscle groups as well as bundles of muscles fibres, blood vessels and nerves. The word ‘plantar’ simply means ‘the bottom of the foot’. Also known as the plantar aponeurosis, this broad band of fascia runs from the calcaneus (heel

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bone) and attaches by slipping into the base of each toe’s metatarsal bone.

WHAT DOES IT DO? Since the plantar fascia run from heel to toes, they span the longitudinal arch of the foot, much like the string on a bow. As the fascia are relatively inelastic, they hold and stabilise the shape of the arch. If the ‘bowstring’ becomes too springy, the foot flattens, overstretching the fascia. If it’s not springy enough, the fascia absorb too much weight and this also leads to trouble. Forces equal to at least three times your bodyweight pass through each foot with every step as you run – up to 90 steps a minute. As well as absorbing some of this shock, the plantar fascia are instrumental in stabilizing the metatarsal joints of your toes and the entire foot to allow for a rigid platform during push off and a soft structure for absorption – a tricky balancing act.

Damage to the fascia begins with repeated micro-tears near the medial heel where the stress on the bow string is greatest and the fascia the thinnest. As Besselink points out, technically most plantar fasciitis is more related to tendinopathy or tendinosis since the tissues are not inflamed for very long before the signs of collagen degeneration appear. One study1 of 50 cases of PF in 2003 found so little inflammation, that they seemed like cases of “...a degenerative fasciosis without inflammation, not a fasciitis.” Much like the poorly named necrotizing fasciitis, plantar fasciitis is more a degenerative process than inflammatory. With our fasciitis, the micro-tears end up calcifying into bone spurs and though visible on x-rays, comparing these spurs to bone would be like comparing tinfoil to steel. Most research shows that these spurs are rarely the cause of the heel pain. More recent ultrasound studies have also showed that most people with heel pain tend to have a thickening of the fascia independent of an inflammatory process. A true plantar fascia problem apparently requires quite specific timing. WHAT ARE THE CAUSES? Numerous risk factors, rather than one specific root cause make fasciitis more likely. These can include: • • • •

Wearing ill fitting shoes Wearing shoes with heels Being overweight, and walking/ standing/running on hard surfaces particularly for prolonged periods. Changes in running surface like trail

PLANTAR FASCIITIS to road, or vice-versa

Biomechanically we can see plantar fasciitis in both over-pronators and over supinators and also in people with high arches as well as those with flat feet. Poor ankle and toe mobility are also likely causative factors. Besselink, the author of ‘RunSmart: A Comprehensive Approach To Injury-Free Running’ believes that most cases of foot pain are simply issues of ‘mechanical loading’: Runners are constantly trying to balance the rate of application of training stimulus with the rate of adaptation of the tissues. “Overuse” injuries of the plantar fascia are better viewed as “under-recovery” issues. The tissues are unable to recover from and adapt to the imposed mechanical demands of training. With this is mind, a mechanical assessment – combined with a comprehensive understanding of the training regime – will indicate the mechanical (or inflammatory) nature of the problem. It is important to remember that a mechanical problem requires a mechanical solution - with the appropriate loading strategies and the appropriate parameters and dosage of loading. Don’t forget that recovery and adaptation is critical!”

The continuous relationship between the achilles/calf muscles and the plantar fascia can be compared to an endless tug of war; if one gets the upper hand, the other is injured. More practically this issue is seen daily in footwear choices that we make. Shoes with bigger heels shorten the calf and achilles complex, putting strain on the fascia, and switching from elevated-heel shoes to barefoot or flip flops requires big adjustment for your feet and can cause fascia issues. TREATMENT Evidence-based treatment seems to be divided into two main groups. The first group is the type that tends to respond to most conventional treatment. However this often takes a combination of treatments, particular

to the individual, and recurrence rates tend to be relatively high. This group is still in the inflammatory phase and not into the degeneration phase quite yet. Physiotherapists often use ultrasound, ice, calf and fascial stretching, heel pads, arch supports, rolling on frozen water bottles, taping, night splints and manual fascial release techniques. Any or all of the above are done in conjunction with footwear review, non-steroidal anti-

inflammatory drugs (NSAIDs), review of training schedule and video gait analysis. If steroid injections are to be used it would be in this inflammatory phase.

The second group of plantar fasciitis sufferers are those with persistent problems. These people have often undergone many of the above treatments plus much more. It is in this phase that the -itis suffix is misleading. After the first 6 weeks or so the problem has ceased being inflammatory and has become a relatively self-limiting degenerative condition. Treatment must now be addressing the degeneration caused by the disease process. Though it seems counter-intuitive, today’s wisdom suggests we actually restart the bleeding in the area so as to begin the healing process again and trigger tissue repair. Use of injections of your own blood, nitroglycerin patches and platelet rich plasma injections (PRP) have become popular and some studies show that extracorporeal shock wave therapy (big blasts of localized ultrasound) may “effectively treat runners but ineffective with others.”2

Much like prevention, treatment is a factor/function of finding what combination will work for you, but most studies agree that casting and surgery of are of little value. More recently we have seen the use of botulinum toxin injections, bipolar radiofrequency microdebridement and cryosurgery.

WHAT CAN I DO TO DECREASE MY CHANCES OF GETTING IT? 1. Maintain good ankle flexibility – keep loose calves. Stretch regularly with both the knee locked and bent. Do this exercise against a stair or curb so that the toes are pointing up at you to even further stretch the fascia.

2. Maintain intrinsic foot and toe muscle strength and flexibility. Build up strength in your foot and toe muscles by walking on your toes or heels, pull things towards you and pick them up with toes, and make fists with your feet in your shoes. Get used to feeling like you are pushing down on a button with your big toe when you do any activity. Wiggle your toes and splay them regularly. Train these foot muscles to help support the arch and fascia.

3. Observe proper recovery principles. Overuse injuries could be called under-recovery injuries. The best prevention is a good training program with appropriate recovery built in. 4. Thickening fascia. There are lots of good tools and techniques to release tissue tension on your own. Using the end of a Chinese soup spoon, pull or push the edge along the fascia, slowly getting deeper. This is similar to ITB rolling – it hurts a lot but can be quite helpful.

5. Inflammation. Whether in the inflammatory phase of not, it often feels nice to roll the arch and foot on a frozen bottle of water for 10 minutes. Lemont et al. (2003). Plantar fasciitis a degenerative process (fasciosis) without inflammation. Journal of the American Podiatric Medical Association, 93: 234-237. 2 Cole et al. (2005). Plantar fasciitis: evidence-based review of diagnosis and therapy. Am Fam Physician 72: 2237-42. 1

GEEK RUNNER

Alternative Ways to Achieve Your Running Goals

here may come a time on your running journey when the simple pleasures of the trail become engulfed by a more powerful urge to achieve. When these demons come knocking we often search out new techniques to help us achieve our goals and pretty soon our world is bursting to the seams with wonderful new training tips. As we contentedly retire to bed at 8:30pm, our mind is awash with perfect strategies to transform us into the running-machines we yearn to be; yassos, fartleks, core-training, intervals, repeats, back-to-backs and doubles. Needless to say, every method has pluses and part of the journey is trying them out to see which one works for you. Running isn’t just about training hard though – if you can get the peripheral stuff right, then the good training will come naturally. So, here are eight alternative ways to achieving your running goals.

1. Be Generous

If you only follow one tip on this list, make it this one. Being ‘generous’ simply means taking every chance to practice generosity when you’re on trail. Say “hi!” to hikers, even those transistor terrorists annoying you with their blaring radios or blocking your path just as you’re getting your groove on. Be friendly to fellow competitors; stop and assist a racer if you see them in distress, or call them back if they take a wrong turn. Make a point of thanking supporters and race staff for their efforts. But how does being generous help you achieve your running goals? Many of us mistakenly inflate our sense of entitlement to the trail, when in reality our pain, suffering or racing prowess is nothing exceptional. When we humble ourselves to the trail, the trail rewards us, it’s really that simple. Here’s a quick exercise to prove the point. Think of a local runner who inspires you. Now for a second think why you hold them in such high regard. Exactly. It’s because their personality bubbles with generosity both on and off the trail. They have already learned that generosity is a key factor in achieving their dreams.

| ASIA TRAIL • MAY / JUNE 2014

Text: Richard Scotford Photo: Claus Rolff

2. Sweat the Small Stuff

Once upon a time the marathon was the pinnacle of running prowess. Now for many of us the marathon is a training run. The trail racing scene has exploded and unprecedented numbers of runners are signing up for 100km and 160km races, which sell out in hours. With the obsession for longer, faster and harder, it’s easy to lose our sense of proportion. A marathon is still a long way and a fantastic achievement. Similarly, the underappreciated little brother of ultra racing, the 50km, takes time and dedication to compete well in. Yet the 50 is often seen as the easy option or just a stepping stone to bigger alternatives. Underrating the 50 can be a mistake, so instead why not try to be the best you can be at it and your dreams for the 100 and 160 will come much easier.

3. Running Often is Better than Running Long

Most of us have neither the time nor inclination to clock up 40km+ runs each weekend, and the good news is you don’t have to. Instead of seeing your training as measurements of distance, look at it through the lens of time. ‘Small and often’ throughout the week (6-8 hours) is a much better option than blowing your legs on an epic, Saturday run and not being able to run again till Wednesday.

4. Keep it Simple and Separate

We all love gear. Every month there seems to be some more gear we simply must have. But all this cool stuff comes at a cost, eating not only into your wallet but valuable training time. Training with too much gear can easily spiral out of control and getting ready can take as long as a short run. So take an afternoon off and get on top of it all. I personally have a cupboard dedicated only to running gear where everything is tagged in neat boxes: torches, compression, food, vests, socks, belts, music and so on. That way, I can go to one place, grab everything I need for that particular run and I’m ready to go. No more searching frantically around the house to locate my favourite shirt, or digging through my sock drawer trying to find that US$25 pair of socks. By keeping my gear simple and separate I can literally run quicker.

EIGHT ALTERNATIVE WAYS TO ACHIEVE YOUR RUNNING GOALS 5. If it Works, Double-Down

How many times have you heard a fellow runner complain that their favourite running shoes are no longer available? More than likely, this very same thing has happened to you too. Overcome this by doublingdown on anything that works and buy a spare as soon as you realise it’s essential. Don’t wait until the item is threadbare before you replace it.

6. No Excuses

The only sure way to become a better runner is to run more. GPS, compression or rocking-playlists don’t get you fitter, only running does! So, no excuses. If you turn up for a run and find you’ve left your phone or ipod in the office, run anyway. GPS isn’t working, run anyway. You picked up the wrong shoes, or forgot your socks, run anyway. It’s amazing how adept we are at talking ourselves out of running, so counter this with a strict no excuse policy.

7. Never Refuse an Offer to Run

If someone invites you on a run, go. Don’t be intimidated even if you feel they’re stronger. Most elite runners are not out to shame lesser runners. Likewise, if you’re running strong, don’t feel like you will get less from running with someone who is not your equal. Every run offers a different way to improve and shouldn’t be missed. If you really can’t attend a run then never leave an invitation as a straight ‘no’. Your response should be, “I can’t do this Saturday, but what about next Saturday? Or Tuesday?”

8. Get Help and don’t be afraid to experiment

Running to your peak is not only about accumulating things you don’t have, like better VO2max or tone. It’s also about shedding habits that no longer contribute to your wellbeing. On my running journey I identified three things that I wanted to free myself of: excessive caffeine consumption, processed sugars and meat. Your choices will be different, but once you’ve identified your bad habits, get help in ridding yourself of them and experiment. In my case it was hypnotherapy. Combining my training with competitive sports hypnotherapy I not only conditioned my body but reprogrammed my mind to shed bad habits. Sports hypnotherapy may not be for you, but there are other things you can try. Dipping into the holistic handbook of running, two things that I would also recommend are beetroot juice and magnesium spray for muscles, not to mention following these eight tips!

Richard is a serial adventure entrepreneur having led a wide range of projects from opening guesthouses on the Tibetan border to providing adventure first-aid on races. After taking three years off from the competitive running scene, Richard recently finished in the top 10 of several races in the region. He is launching a Team Trail Racing League in Hong Kong which will start in October 2014.

CROSS TRAINING

AGILITY

Skipping rope Foot speed, power, and coordination Start with basic jump, progress to alternate foot, criss-cross, and side swing jumps. Keep increasing difficulty and learning new variations. 1-3 min, 5 reps

Text: Olya Korzh Photos: Claus Rolff

gility (also commonly referred to as nimbleness) is the ability to change the body’s position efficiently while still being able to maintain speed, strength, balance and overall body control. What are the benefits? • Running on technical trails at high speeds on quickly changing terrain demands a good reaction time. •

Agility training helps with athletic injury management. Stumbles and falls are a part and parcel of trail running, but injuries are preventable. Being able to control the body during the critical split-second instant of a fall or impact can often help prevent injury or reduce its severity.

How do you train for agility? Speed, agility and quickness training methods have been increasingly incorporated into elites’ training programs over the last two decades and have produced great results.

The objective of agility training is to increase intramuscular coordination, and agility drills help improve power and balance, increase explosive speed, and develop quickness as a habit. Drills should be aimed at teaching the athlete’s muscles and overall body to perform sport-specific movements at high speed. Agility drills include plyometrics (covered in Asia Trail issue#2), tumbling drills, specialist drills, non-assisted drills and assisted drills. This article will cover a few typical drills and equipment that you can use for your own training. Many more drills

| ASIA TRAIL • MAY / JUNE 2014

Carioca drill Balance, body awareness, flexibility in hips, and footwork Start in a two-point stance. Laterally step with the right foot over the left leg. Laterally step with the left foot and come back to the starting position. Step with the right foot in front of the left leg. Keep going, after 10-20 m change direction. Complex variations – smaller and faster steps and high front knee. 10-20 m, 4-6 reps.

Agility ladder Foot time on the ground, reaction, speed, and coordination Start with running inside the ladder placing one foot in each square. Progress to two feet in each square, bunny hops, Ali shuffle and other patterns. 10-12 reps. total, 1-2 for each pattern

AGILITY

can be found in sports literature and online resources. When you understand how agility training works, you can even design your own drills which fit best into your own training program. Periodically adding new movement patterns will keep you challenging yourself.

180-Degree jump turn Agility, balance, hip flexibility and quickness Stand in a two-point stance outside the first cone. With both feet jump over the cone and turn 180째. Continue repeating the half turns. After reaching the last cone, change direction. Progression: increase speed and use higher obstacles. 8-10 jumps, 3-4 reps.

Sprint to cone - turn Sprint to the cone. Plant the right foot next to the corner and take a longer stride with the left foot making a U-turn. Run back. When sprinting, focus your gaze in front of you. When turning, first turn your head and find a new focal point. Lower your centre of gravity, decelerate, then redirect. This drill can be done with multiple cones. 4-6 reps.

Agility training should fit purposefully into your overall training program to complement other types of training (i.e. weight or speed training), but should not replace it. An hour to an hour and a half dedicated to agility drills per week is usually sufficient. Take precautions.

It is necessary to have a level of relative strength before starting an agility training program. Ideally, you should be able to single-leg-squat your body weight as well as to lunge (forward, laterally and backward) with sound technique. Warming-up must precede every training session and include arm rotation, leg swings, and active stretching (holding for no more than 1-5 sec.) as well as basic running drills such as high knees, butt kicks and skips. As is always the rule with learning new skills, agility drills must be practiced at the beginning of a training session, before fatigue sets in. To avoid injury, never perform agility drills when tired or unable to concentrate. They may not look very hard, but they can easily over-activate the nervous system which may result in difficulty falling asleep. Therefore, it is recommended to incorporate agility drills into your morning training sessions rather than the evening ones. References: 1 Costello, Frank. Sports agility. Nashville, Tenn.: Taylor Sports Pub., c1993 2 Arthur, Michael J., Complete conditioning for football Champaign, Ill.: Human Kinetics, c1998 3 Training for speed, agility and quickness. Champaign, Ill.: Human Kinetics, c2000

Winner of many trail races in the region, Olya (Team Salomon HK) is a personal trainer and running coach based in Hong Kong (olyakorzh@gmail.com).

TRAIL OF THE MONTH

TAI TO YAN– RAZOR BLADE RIDGE & NG TUNG CHAI WATERFALLS NORTH EAST & CENTRAL NEW TERRITORIES, HONG KONG Text and photos: Hannes Niggli

he volcanic Tai To Yan Ridge also known as the Razor Blade ridge is one of the less frequented ridges in the North East New Territories and offers spectaculars views on the left over Lam Kam valley and its neighbouring Tai Mo Shan , on the right over Kai Kung Leng – Rooster Ridge and north over the plains of Hong Kong including the urban areas of Shenzhen City in China . To the south is an excellent view over Cloudy Hill and the Tolo Harbour . The windy and narrow ridge will take your breath away .

Initially an easy gradual trail leading to Kei Lak Tsai to be followed by some long and steep step sections but there is plenty of opportunity to catch your breath while stopping and enjoying the panoramic views . At the end of section one at Lam Kam road there is the option to go and visit the Kadoorie Farm & Botanical Gardens which are right at the finish of section one .

The second section will lead you to the Ng Tung Chung Waterfalls via the Man Tak Monastry . This loop will bring you to Hong Kongs’tallest waterfall at 35m/100feet .

There are three levels with most amazing waterfalls but be aware that the trail is very steep on some sections and a little bit technical . However , anyone making the effort will return with a smile on his/her face as those wonders of nature are truly fantastic to visit and tits impressions will remain for a long time in your memory .

| ASIA TRAIL • MAY / JUNE 2014

ROOSTER RIDGE

Route Info Start: From Fanling MTR take exit B and make your way up to Kei Lak Tsai , a first hill top at 256m elevation . Then follow main trail to Pak Tai Toi Yan at 480m elevation which will lead you over Tai To Yan at 566m elevation before descending to Kadoorie Farm at Lam Kam Road . Here you can opt to bail out and take a 15 minute bus ride to Tai Wo MTR with the Bus 64K .

If you want to include the Ng Tung Chai Waterfalls loop then go left along Lam Kam road for 1000m before turning right into Ng Tung Chai village . The actual trail head starts right at the Man Tak Monastry at the back side of the village. The loop will lead you to the Bottom , Middle and Main Falls and brings you back to the Monastry, Ng Tung Chai village and finally to Lam Kam road where you can take a 15 minutes bus ride to Tai Wo MTR with the bus 64K. Distance/Elevation: The first leg from Fanling MTR to Kadoorie Farm via Tai To Yan is 9 km with 800m elevation .

The second leg from Kadoorie Farm via Ng Tung Chai waterfalls back to Lam Kam road measures 8 km with 500m elevation. 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

| ASIA TRAIL • MAY / JUNE 2014

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

3-4 May

TNF 100

50km and 100 km

Philippines

www.thenorthface100.com.ph

11 May

Action Asia Sprint Sai Kung

12 km

Hong Kong

www.actionasiaevents.com

10 May 10 May 15 May

16-18 May 18 May 24 May 24 May

24-25 May 24-25 May 1-7 June 8 June

22 June 25 July 9 Aug

16 Aug 17 Aug 17 Aug 23 Aug

Stairmaster Lantau

Energizer night Run Everest Marathon

Oxfam Trail Walker

Dark Mountain Marathon Stairmaster Twins Four Lakes

TNF Beijing Dali 100

Gobi Challenge Beaufort 100

Salomon X-MR25 Country Marathon Fuji Mountain Race Mount Rinjani TMBT

HasuuTasu La Ultra

Frost the Trail

20km

12km and 16km 42km

100km

30km and 50km 10km 65km

50km and 100km 50km and 100km 250km 100km

42.2km 21km

21km and 52km

55km and 100km 28km

111km, 222km and 333km 5km and 10km

Hong Kong Singapore Nepal Japan

Hong Kong Hong Kong

Philippines China China

Mongolia Malaysia

Singapore Japan

Lombok

Malaysia Malaysia India

Singapore

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

www. events.lantaubasecamp.com kotmtrailrun.com

www.quyeba.com

www.dali100k.com www.4deserts.com

www.sabahadventurechallenge.com mr25.org.sg

http://www.fujimountainrace.jp mtrinjaniultra.com

www.sabahadventurechallenge.com www.sabahadventurechallenge.com laultrathehigh.wordpress.com www.frost.com/frost-the-trail

If you wish to add your race in our race calendar, please send us an email at sabrina@asiasportconnection.com Stairmaster, Hong Kong. Photo: Claus Rolff

| ASIA TRAIL â&#x20AC;˘ MAY / JUNE 2014