ASIA’S FIRST TRAIL RUNNING MAGAZINE March / April 2017
SAGE CANADAY AND TIM TOLLEFSON IN HONG KONG
RACE
A Beginner’s Guide to PEDs
20
ASK THE COACH
TESTED GEAR
Surviving vs. Racing an Ultra
10 Facts on
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CONTENTS #21
36 46
Photo: Sunny Lee
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51 Photo: Sunny Lee
Photo: Sunny Lee
Photo: Sunny Lee
ON THE COVER Sage Canaday racing at the Vibram HK100
05 EDITOR’S NOTE 07 RACE NEWS UTMT Vibram HK100 Green Race Braemar Hill TGR1 - Chiang Mai HK4TC TNF Thailand Valentine's Race MSIG50 Sai Kung The 9 Dragons Ultra Tarawera Ultramarathon Hoka Athletes in Hong Kong
FEATURES ON COVER 41 RACE
A Beginner’s Guide to PED’s in Trail Running
46 PROFILE
10 Facts on UTWT Champions Chaverot and Grinius
50 TRAINING
Variety-The Trailrunner's Spice
REGULARS
71 RACE DIRECTORY 74 MARKET PLACE
54 GEAR
20 Tested Gears
60 ASK THE COACH
Surviving versus Racing an Ultramarathon ASIA’S FIRST TRAIL RUNNING MAGAZINE March / April 2017
62 WOMEN'S CORNER
Endurance Running Gear — Science, or Science Fiction?
SAGE CANADAY AND TIM TOLLEFSON IN HONG KONG
RACE ASIA’S FIRST TRAIL RUNNING MAGAZINE
A Beginner’s Guide to PEDs
March / April 2017
20
ASK THE COACH
64 NUTRITION 'Tis The Season To Detox?
Sugar for Runners – Friend or Foe?
SAGE CANADAY AND TIM TOLLEFSON IN HONG KONG
RACE
A Beginner’s Guide to PEDs
SINGAPORE SGD 9.90
TESTED GEAR
Surviving vs. Racing an Ultra
www.asiatrailmag.com 1
HONG KONG
20
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10 Facts on
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67 NUTRITION
TESTED GEAR
Surviving vs. Racing an Ultra
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EDITOR’S NOTE
EDITOR: Clement Dumont
RACE NEWS EDITOR: Richard Cowley COPY EDITOR: Dominik Sklarzyk
CONTRIBUTORS: Ben Duffus Clint Cherepa John Ellis Katia Kucher Meaghan Howard Michelle Lau
PHOTOGRAPHERS: Jon Lee Sunny Lee
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Photo by Alexis Berg
THOUSANDS
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hese days in Asia, over a thousand runners on a trail is a common spectacle. In February, The North Face Thailand announced 3,200 runners at the start of its three distances. And though until last year the vast majority of runners were joining the short races (10km), ultra distances are seeing a growing interest, with several hundreds of runners pouncing on the long-distance challenge. In Hong Kong, most of ultra races sell out, quickly, including the Oxfam Trailwalker with its unrestricted quota of 5,200 runners. In China, The North Face Beijing is anticipating over 4,000 runners next April — and although most of the other ultras still sit below 1,000 participants, this is not for long. Take South Korea, for example, where trail running is still relatively new, yet last year The North Face Korea saw over 1,000 participants (with a few hundred running the 100km course). Put in a more global perspective, these numbers are high compared to North America, where the quota is restricted to only a few hundred (as per USA’s park-permit limits), but are far lower than Europe’s. And, of course, France’s Ultra-Trail du Mont-Blanc is the most popular race worldwide, with 7,500 qualified runners — but it is not the world’s largest trail race, as you do have several other trail events with over 5,000 runners, and then there’s even those surpassing the 10,000 threshold.
This is hard evidence of trail running’s growing popularity (I think I say this in each of my letters — because it’s true), with increasing numbers of runners taking part in trail races, either to overcome a personal challenge or because they are driven by the ambition to be among the very best. But with popularity comes the temptation of using PEDs (that is, performance-enhancing drugs). To preserve our sport, some events (like UTMB, Les Templiers-France, and, time to time, skyrunning races) have implemented drug testing — and, surprise surprise, athletes do sometimes test positive. In this issue, read our guide on PEDs (p.41), add some variety on your runs (p.50), maybe avoid that detox (p.64), and enjoy your sugar (in moderation) (p.67).
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EDITOR: Clement Dumont
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RACE NEWS
New Year Ultra at Tai Mo Shan Ultra Trail Tai Mo Shan – Hong Kong www.ultratrailmt.com Photo by Jon Lee
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n alternative for those biding fare- winner — finishing 1st overall, in 20h well to 2016 and welcoming 2017 4min, that’s 2h faster than last year’s winby pushing themselves to the limit. ner Antoine Guillon (France). Hong Kongbased Thomas Robertshaw (UK) finished Taking place on and around the highest 2nd in 22h 13min, while Simon Grimstrup peak of Hong Kong, that is Tai Mo Shan, the (Denmark) arrived 3rd, in 23h 18min. At Ultra Trail Tai Mo Shan, on its second edi- the women’s UTMT, Andrea Huser clocked tion, featured three distances: the 162km, 1st, in 26h 1min — Kiyomi Kuroda, from or 100mi, UTMT (with 9,030m of elevation Japan, finished 2nd in 29h 9min, and Wai gain), the 115km TTF (5,380m D+), and Yee Cheng (Hong Kong) 3rd, in 32h 22min. the 50km YTF (3,650m D+). In the TTF, Sondre Amdahl, from Norway, At the UTMT race, 59% of the participants finished 1st overall (in 16h 15min), closely finished the distance, with Lithuania’s Ge- followed by local Hong Kong runner Hon diminas Grinius — Ultra-Trail World Tour Hei Wong (16h 33min) and Eric Tang in
3rd (16h 48min).
In the women’s TTF race, Marie McNaughton — who hails from New Zealand but lives in Hong Kong — obliterated the female opposition, finishing 1st (and 2nd overall!), just 5min behind Amdahl, in 16h 20min. Yin Hung Tsang finished 2nd, in 19h 58min, and Japan’s Shimbo Kayo finished 3rd in 20h 48min. In the YTF 50km, Max Lau was the 1st male to arrive home, clocking 6h 36min, and Yan Yang was 1st female, in 8h 35min.
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RACE NEWS
The unstoppable Hong Kong-based Marie McNaughton took 3rd place.
Yanqiao Masterclass on the First Stage of Ultra-Trail World Tour By John Ellis, GoneRunning.hk
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Photos by Sunny Lee hen François D’Haene hustled over the finish line at last year’s Vibram Hong Kong 100, in a speedy 9h 32min 26s, many thought the new race record would be left unadulterated for years to come. However, the serendipitous combination of perhaps the event’s best-ever elite field and race-perfect weather meant the 2017 edition was widely anticipated to feature even faster times.
As far as ultra trail races go, HK100 is first and foremost a ‘runner’s course.’ The headline 100km measures a little short at 94km, but boasts a solid 4,500m of cumulative elevation gain. However, the climbing is especially back-loaded, with all seven of the 400m-plus peaks in the second half. Strategy-wise, title contenders need to be well placed by Kei Ling Ha, checkpoint 5 at km52, which comes down to speed on the flatter sections, and have enough left in
their tanks to keep pushing the second half of hills. Despite HK100 being somewhat downgraded to a 700-point ‘pro’ race in the 2017 Ultra-Trail World Tour — unfairly so, given the quality of the field — the competition was as strong as always. For the first time ever, it featured a swag of elite American runners as opposed to the European, Chinese, and Nepalese mountain special-
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RACE NEWS
Chinese runner Yun Yanqiao ran the last 40km by himself, missing the record by just a few minutes. He promises to be back. 10
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RACE NEWS
ists (who, historically, had been winning the race).
A dream American contingent included Sage Canaday (International Trail Running Association #3, and 2h 16min marathoner), California-based Tim Tollefson (off the back of third at last year’s Ultra-Trail du Mont-Blanc in his first ‘miler,’ and sporting a 2h 18min marathon personal best), plus back-to-back UTMB runner-up Seth Swanson. Fighting for the podium would also be returning 2013-winner Yun Yanqiao from China, TransGranCanaria- and Lavaredo-winner Didrik Hermansen, French-legend Julian Chorier, and a number of Asian up-and-comers, including Runivore’s Thailand-based (but UK-born) Harry Jones, and Hong Kong-regular Kazufumi Oose, from Japan. For the women, the lead up focused on Nuria Picas — Spanish trail champion and two-time winner of the Ultra-Trail World Tour — who was in Hong Kong for the first time. On paper, she was the clear favourite, but was coming off a multi-month injury layoff and hadn’t run over 4h in her training build up.
On the back of a monster season, local trail-queen Marie McNaughton was expected to provide stiff competition (her highlights including first at The North Face 100 Hong Kong, plus a narrow overall second to Sondre Amdahl at the Ultra Trail Tai Mo Shan’s 115km TTF race). Multiple podium-winner Lisa Borzani would likely also feature, though the loss of previous HK100-champions Dong Li, from China, and Hong Kong’s Wyan Chow in the lead up really opened up the field.
For the men, the early race ran as expected, with a large lead group heading through East Dam (km11) in around 52min, and largely sticking together through checkpoint 2 Wong Shek (km28) in 2h 27min. From here, the splintering started, with largely unheralded Italian runner Daniel Jung opening a 1min lead on Canaday, Hermansen, Tollefson, Swanson, and Jones, with Yun and compatriot Jiagen Yang a further couple of minutes back. At the halfway mark, Jung had further whittled the leading runners, rounding checkpoint 5 Kei Ling Ha (km52) in 4h 37min, with only Canaday, Hermansen, Tollefson, 11
RACE NEWS
Despite forgetting her race vest in a taxi on her way to the start, Nuria Picas managed to get all last minute gear and broke the long standing course record by 30min.
Only 4 runners passed the highest peak Tai Mo Shan before dark. 12
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RACE NEWS
and Yun still within striking distance. Yanqiao and Canaday had caught Jung by checkpoint 6 Gilwell Camp (km65), but it was a Yanqiao-masterclass for the rest of the race. The diminutive Chinese runner monstered the last six stages in just 3h 25min, over 7min faster than D’Haene’s record time — but it was still not quite enough to take the record, falling just short in 9h 35min 11s.
Behind him, Canaday and Jung, rounding through the last three checkpoints together, battled it out for second, until an inspiring climb up Tai Mo Shan (957m) saw Jung pull away and claim the runners-up prize in 10h 1min 35s, comfortably ahead of Canaday’s 10h 3min 50s. Only 4min separated the next runners, including Hermansen (10h 12min 28s), Tollefson (10h 13min 40s), and Swanson (10h 16min 40s).
Asian runners took the next three spots: Thailand’s Jay Kiangchaipaiphana 7th (10h 23min 24s), Jones 8th (10h 26min 25s), and Yang 9th (10h 30min 13s), with special sub-11h mentions going to Si Guo-
song, Yun Hui Yu, and US-born WAA runner Justin Andrews, all based in China. In fact, this year’s HK100 was a revelation of the rapid improvement in Chinese trail running, with an incredible seven runners in the top 20 — compare that to 2016 when only one was admittedly the winner, Yan Longfei.
stage, to finish in a scintillating new record time of 11h 18min 57s, and 20th overall. Chen kept pushing and managed to also break the old record, claiming 2nd in 11h 53min 47s.
Behind them, Xiang clung onto 3rd through checkpoint 8 Shing Mun (km83), but her fast start was beginning to show, with a fast-finishing McNaughton overtaking her on the steep climb up Needle Hill (532m) and going on to record her first HK100 podium in a time of 12h 26min 19s. Xiang held onto 4th in 13h 1min 14s, while UK’s Rachael Campbell recorded 5th in 13h 23min 31s.
The women’s race started quite unexpectedly, with China’s Linming Chen taking an early lead, despite competing in her first 100km race. She zipped through the early checkpoints well under Claire Price’s 2013 record pace of 11h 58min 4s, building a 7min lead over Picas by the second checkpoint Wong Shek (km28), herself only a couple minutes ahead of China’s Fuzhao Notable Asian performances were Hong Xiang, but well ahead of Yanxing Ma (from Kong’s Ying Suet Leung in 6th (13h 26min 45s) and Ma in 8th (13h 49min 20s), plus China), Trigueros, and McNaughton. two other local runners, Nicole Lau in 9th Chen was still 4min ahead of Picas at (13h 51min 44s) and Nicole Leung in 10th checkpoint 5 Kei Ling Ha (km52), but re- (13h 56min 49s). linquished the lead on the run into checkpoint 6 Gilwell Camp (km65). Like at the In total, 1,575 runners — or 84% of the men’s race, quality shone through at the 1,866 runners from 51 countries — finend, with Picas going from strength to ished the gruelling competition, including strength, building on her lead at every 315, or 20%, in sub-16h.
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RACE NEWS
Campbell and Passarello Battle on the Green
The Green Race Braemar Hill – Hong Kong www.thegreenrace.hk Photo by Sunny Lee
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017 kicked off in earnest with the second edition of The Green Race Braemar Hill. With four different distances on offer — 15km, 10km, a student 5km, and a family 3km — the courses were a good mix of road and trail, giving runners plenty of variance.
The scenic course took runners across some of Hong Kong’s popular running routes, including Sir Cecil’s Ride, the Wilson Trail, and Mount Parker Road.
The men’s 15km race saw an entertaining battle for first and second place, with Jeff Campbell (top Hong Kong-based trail-runner, though hailing from Canada) going toe to toe with Stefano Passarello (Ital-
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ian, and one of the fastest road runners in Hong Kong, and who is increasingly doing trail races). With the lead changing hands several times during the race between the two men, Campbell regained the lead on the last final descent down the Wilson Trail, taking overall victory in 1h 11min 14s, with Passarello finishing 2nd, in 1h 14min 1s. Bryan McFlynn, from Ireland, rounded off the podium with 3rd, in 1h 18min 50s. In the women’s 15km race, local runner Mary Hui ran an impressive race, leading all the way and finishing 1st female, and 9th overall, crossing the line in a time of 1h 28min 34s. Leanne Szeto, another local runner, was 2nd female across the line,
in 1h 34min 8s. And German’s Angelika Hahn cleared 3rd, in 1h 36min 55s.
In the 10km race, American David Woo picked up from where he left off at last year’s race, once again triumphing, this time in 50min 52s. Brit Thomas Kitwood secured 2nd, in 56min 19s, and Singaporean Sheung Oh Yung arrived next, in 56min 42s. Frenchwoman Emeline Douteau swept the women’s field at the 10km competition, wrapping it up in 1h 7min 57s. UK’s Emma McGovern snatched 2nd, in 1h 10min 15s, and Laurène Jullien-Kaeppelin, from France, finished 3rd, in 1h 11min 6s.
RACE NEWS
Run in the Jungle and Sleep in the Hill Tribes Objective TGR1 - Northern Thailand www.facebook.com/Thailand.Mountain.Trail Photos by Thailand Mountain Trail
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his three-day race crossed Thailand’s highest mountains and the most-remote areas. The participants were in semi-autonomy, with refreshment posts offering amazing fruits and Thai food. With such gourmet rest stations, it was hard to not stay too long once you started eating pad Thai, sticky rice in bamboos, and sweet pineapple and watermelon. The overnights were organised directly in the hill-tribe villages alongside the route. This wild and demanding 140km course (55km, 42km, and 43km), with its 8,400m+ of climbs, is admittedly a pain-fest. Antoine Guillon, 2015 Ultra-Trail World Tour champion, was there to run and share his experience with the 30 participants.
ien Bertrand, hailing from the French Alps, has investigated the mountain trails close to the Golden Triangle in Northern Thailand. In close contact with the hill tribes, Bertrand rediscovered the old paths these people used to walk to communicate between their villages.
Antoine Guillon – 2015 UTWT Champion Antoine Guillon is known as the metronome in ultras, planning his stride to the minute and his nutrition to the gram. He coaches himself, mixing bike rides and trail runs into his regimen. Though he owns a GPS watch, he never uploads or offloads its data, but rather writes his workout notes on paper. He usually rides his bike for 2h in the morning, and does a 1h 30min run in For more than a year, trail-runner Sébast- the afternoon (with 1,000m ascent). Per-
haps surprisingly, though he focuses exclusively on ultras (100km+), Guillon avoids speed-work and always runs at 60% of his VO2 max. In 2016 alone, he finished nine ultras. Interestingly, Guillon practices free-diving and can stay underwater for over 5min, integrating this form of yoga in his training. He doesn’t do much stretching but will visit his osteopath as soon as he feels his body’s unbalanced. Training this way, the 42-year-old believes he can still improve during the next 10 years, taking as reference Marco Olmo who won the Ultra-Trail du Mont-Blanc at the age of 58, and who is still racing today.
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RACE NEWS
Runners travel through highly diverse vegetation, with pine trees growing above 1,000m.
The route included river gorge sections. 18
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RACE NEWS
TGR1 is a wild and demanding 140km course, and with its 8,400m+ of climbs, the race is a suffer-fest. 19
RACE NEWS
Antoine Guillon — Ultra-Trail World Tour Champion 2015 — was openly sharing his knowledge with the participants.
Breathtaking view before reaching a hill-tribe village. 20
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RACE NEWS
Tom Robertshaw smashed the course record on his second attempt.
The Reward: Kissing the Green Box Hong Kong 4 Trail Challenge www.facebook.com/HK4TUC Photos by Patchanida Pongsubkarun
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he punishing 298km, 14,400m D+, course includes all four of Hong Kong’s original major trails — the MacLehose, Wilson, Hong Kong, and Lantau — and requires the runners to finish each trail self-supported, with help only allowed between trails. Organiser Andre Blumberg had to wait six editions to welcome not one but four finishers (sub-60h). Tom Robertshaw, missing the finisher reward last year by a mere 38min, smashed the record with a lead from the start in 53h exactly.
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HK4TC 2017 stats:
22 starters, 4 finishers, 5 survivors, 13 retirees
Finishers:
1. Tom Robertshaw, UK (based in Hong Kong), 53h 2. Stone Tsang Siu-Keung, Hong Kong, 54h 15min 3. Jag Lanante, Philippines (based in Thailand), 57h 45min 4. Chiu Wen Hsiao, Taiwan, 59h 45min
Survivors:
1. Jonathan Ng, Hong Kong, 66h 54min 2. Leo Chung, Hong Kong, 72h 21min 3. Mike Xie Liansheng, Mainland China, 72h 40min 4. Fanny Wu, sole female, Hong Kong, 73h 26min; only the second female ever to complete the challenge (after Jeri Chua from Singapore, a 2016 survivor in 77h 10min) 5. Matthew Mok, Hong Kong, 78h 10min
RACE NEWS
Massage in between two trails.
Jag Lanante finished the HK4TC three times.
Local-legend Stone Tseung made it under 60h.
22 starters — and only nine will reach the green box 298km farther. 23
RACE NEWS
3,200 at Thailand’s Largest Trail Event The North Face 100 Thailand www.thenorthfacethailand.com Photos by TNF Thailand
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record lineup of 3,200 athletes from around the world took part at this year’s The North Face 100 Thailand, in Pak Chong, Nakhon Ratchasima. Launched in 2012 — back when trail running was still a little-known sport in the country — the event has since grown to become the largest of its kind, notably being part of the annual Asia Pacific Series.
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Tough conditions made for a challenging event for all runners, with temperatures exceeding 36°C during the day. Five distances were on offer: 15km, 25km, 50km, 75km, and 100km.
With 1,144 runners from 21 nationalities competing in the ultra distances (50km+), Thailand’s hopes for the 100km distance were pinned on Sanya Khanchai (2013
and 2014 winner) and Jantaraboon Kiangchaipaiphana. Following a breakout performance just three weeks before at the Vibram Hong Kong 100 (where he finished seventh, in his first-ever solo 100km), Jantaraboon did indeed make Thailand proud with his excellent performance, finishing 2nd behind Chiang Mai-based Harry Jones (UK) who claimed the 100km title in a time of 9h 26min 24s.
RACE NEWS
In the female division, the top spot was a close race between Phitchanan Mahachot (Thailand) and Kylie Ayson (New Zealand). Previously based in Hong Kong, Ayson pushed Phitchanan hard, but in the searing heat it was the Thai athlete who crossed the line 1st in a time of 12h 34min 26s, with the fast-finishing Ayson less than 10min behind. Following 50km wins in 2015 and 2016, Naomi Imaizumi (Japan) stepped up to 75km this year, and asserted her authority with a dominant win, sweeping the field with a winning margin of more than 3h.
In the same distance, Jisub Kim (Korea) placed 1st in the men’s field, in a time of 6h 54min 25s. Another breakout performance, this time for Thailand’s Sunimit Ngandee (a training partner of Jantaraboon’s) — competing for the first time, Sunimit took home the 50km. In the female division, Thailand-based Carole Fuchs (France) — also competing for the first time — delivered a crushing performance, finishing 1h ahead of her nearest rival and 2nd overall — that’s less than 1min behind the male winner!
The 25km and 15km distances saw the largest fields of competitors — over 2,000. Split into waves, all of the age-group categories displayed camaraderie and close racing across the fields. In the 25km, it was Kritsada Narasavat (Thailand) and Shiu Yan Leanne Szeto (Hong Kong) who took home the overall male and female titles, respectively, while Sarawut Ngamsri and Chalita Chuleekeitl won the overall male and female titles in the 15km, again respectively. 25
RACE NEWS
Valentine’s on the Trails
LBC Valentine’s Day Race – Hong Kong www.lantaubasecamp.com Photo by Martijn Doekes
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he idea of a duo race with your better half on Valentine’s Day seduced over 400 runners. While the pair of Richard Cowley and Sam Fletcher took the win, in 1h 18min 11s, the first mixed-team of Uglow Elsa Jean de Dieu and Mat Leng finished 4th overall in 1h 25min 27s. Listening to the couples at the finish line talking about what they experienced during the
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race made it seem that the event was a good relationship test. And even several childadult teams competed at the event, successfully running this challenging 13km race, with 850m of climbing, across the Chi Ma Wan Peninsula. Martin Pintrava — 11-yearold — was the first kid to jump in the air at the finish line after 1h 50min.
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RACE NEWS
18-Year-Old Nepalese Back to Hong Kong for the Title MSIG Sai Kung 50 – Hong Kong www.actionasiaevents.com
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lad Ixel — the Hong Kong-based Australian trail-runner — takes the win in 6h 6min 14s, after being challenged by French Pierre-Andre Ferriere (who ultimately finished 4min behind) for 54km and 3,000m+ of climbs. Hong Kong’s Ching-ling Lo wins the women’s title on the final event of the MSIG Hong Kong 50 series. Hong Kong-based Australian John Ellis finished 3rd overall, in 6h 18min 14s, receiving the champion title of the MSIG HK50 series. Among the women, 18-year-old Nepalese Sunmaya Budha secured the overall MSIG HK50 series title, finishing 2nd in Sai Kung, in 7h 40min. The course took runners on a long loop of Sai Kung West Country Park, followed by a smaller loop of Sai Kung East Country Park. Unusually, Ixel decided to use running poles for the race — which was a right move, he said: “The stick does come in handy. I wasn’t sure at first if I should use it. It slowed me down on the downhills and the flats, but in a way it kept my legs fresher and helped me recover quicker.”
Nepalese runners taking their chance in Sai Kung. Photo: Sunny Lee
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RACE NEWS
Back-to-Back Ultra
The 9 Dragons Ultra – Hong Kong www.the9dragons.asia
By John Ellis, GoneRunning.hk 30
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RACE NEWS
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he 9 Dragons Ultra race arrived with great expectations. Its main 50/50 event comprised a midnight start for the 50-miler and — what is quite possibly Hong Kong’s toughest course of this distance — a 50km race the next day. For the less ambitious (read ‘insane’), the non50/50 runners had the choice of entering just one of the two races. In town to race were some familiar international faces, including Japanese elites Yoshikazu Hara (former Ultra-Trail Mt. Fuji winner) and Kazufumi Oose (with his 24.5h finish time at the Ultra-Trail du Mont-Blanc), and Scottish Trail Menorca record-holder Casey Morgan. Lucy Bartholomew, 20-year-old Australian young gun, was expected to push local-champ Marie McNaughton at the women’s race.
pull away. She would ultimately cruise to the win in 11h 13min 50s, and 4th overall, ahead of Bartholomew (11h 47min 43s) and surprise-packet Janine Canham (15h 29min 7s).
The following morning saw many weary 50/50 faces joined by the fresh 50km runners, including Australian The North Face elite Vlad Ixel, reigning Trailwalker-champion Dan Parr, Salomon short-distance-specialist Maurice Devlin, plus Vibram Hong Kong 100-champion Wyan Chow, and third-place-getter Elsa Jeandedieu.
Ixel and lanky Brit George Major ripped through the first checkpoint, Fanling (km11), in 1h 19min, with Morgan only a minute back. With Major dropping back, it became a two-horse race, with Ixel managing his lead at 1-4min throughout the race, The first day packed in 85km of distance ultimately claiming the 50km title in 6h and 4,500m of cumulative elevation gain, 51min 58s. taking place over the MacLehose and Wilson trails, plus some delightful linking Confounding onlookers, Morgan was only country trails. While the 50km measured narrowly beaten into 2nd, in 6h 53min 47s, 53km, it was arguably just as hard, with but was hailed overall 50/50 winner in 16h 3,600m D+ of quad-burning climbs, in- 51min 27s. Reflecting on his win, Morgan cluding 10 peaks over 400m and more remarked: “It was a real challenge to go pro-rata elevation than any other Hong back-to-back but I’m so pleased. It was a Kong ultra trail race. As race director Ste- real boost leading into TransGranCanaria ven Carr described, “It’s two good routes and a great excuse to see friends in Hong with some unused trails and some iconic Kong.” sections too, which means runners will be challenged consistently throughout the Jacky Leung also backed up immensely, weekend.” claiming the 50km 3rd (6h 59min 9s), but his combined 50/50 time of 18h 18min Back to the racing: The 50-miler started 19s was not enough to beat John Ellis’ 17h with a lead pack of Oose, Hara, Morgan, 20min 7s for 2nd. and local runner Baptiste Puyou heading through checkpoint 2, Yuen Tun Ha For the women, McNaughton and Sai Kung’s (km26), in 2h 39min. Oose kept trying to Nadia Koucha shared the lead through break the group, with only Morgan able to checkpoint 3, Lead Mine Pass, in 4h 23min, stay with him. The two clocked through before McNaughton pulled ahead for what checkpoint 4, Kiu Tau (km45), in 5h 7min. looked like a race-winning lead. However, However, it was Morgan that finished fresher legs won the day, with Jeandedieu stronger, clocking a winning time of 9h finishing strongly to break the tape in 8h 57min 27s, narrowly ahead of a fast-finish- 2min 36s. McNaughton (8h 14min 12s) ing Australian John Ellis (10h 4min 45s) and Koucha (8h 31min 59s) rounded out and locally based Canadian Jeremy Ritcey the podium. (11h 3min 54s). For the women’s 50/50, McNaughton ran In the women’s race, both favourites out a comfortable winner in 19h 28min skipped through the first few stages in rap- 2s, with Bartholomew taking runner-up in id-fire times, and only a few minutes apart. 20h 30min 2s. WAA-runner Canham narBoth McNaughton and Bartholomew rowly edged Angela Flynn for 3rd, in 26h rounded checkpoint 3, Kadoorie Farm 30min 41s. (km34), in 4h 3min, before McNaughton’s experience saw her progressively 31
RACE NEWS
The New Ultra King Smashes a Course Record on the Ultra-Trail World Tour Tarawera Ultra – New Zealand www.taraweraultra.co.nz
Photos by Graeme Murray, GraemeMurray.com
E
veryone knew about Jim Walmsley’s incredible speed right off the mark, but with an average pace of 4min 20s per kilometre at the 102km race, the 2017 Tarawera Ultramarathon winner blew everyone — and the record — away. Finishing in a time of 7h 23min 32s, and slashing 21min off the previous record, the American said he made the most of the knowledge other runners would just let him go with his fast-start strategy. “But it was a hard way to run that race and I was alone most of the way,” said Walmsley, who also holds the 2016 American Ultra Run-
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ner of the Year title. “It was extremely hot, but beautiful, out there. I really soaked it all in. I’m from the desert in Arizona so this is completely different from home. There were cicadas chirping all day, the tree canopy is so green out there, I wish I’d dunked in some rivers.”
Second place went to 2016 Tarawera champion, Jonas Buud from Sweden, in a time of 8h 1min 11s. He said he struggled with the hot conditions and a leg problem, but was satisfied with 2nd place on the back of a terrible finish at the 2015 season. Kiwi Sam McCutcheon, from Wellington,
completed the podium, finishing in a time of 8h 12min 37s.
On the women’s side, American Camille Herron dug deep, beating the race record in 8h 56min. Magdalena Boulet and Cecilia Flori, respectively 2nd and 3rd, could not do anything against the American.
The event offers to all the participants a complete immersion in deep New Zealand with three distances. Incredible landscapes, traditional ceremonies, and famous hakas (war dances) were ubiquitous.
RACE NEWS
“I wanted to start the year with a bang, so to come out here and win a round of the Ultra-Trail World Tour is a great start,� says Jim Walmsley, 2017 Tarawera Ultramarathon winner.
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RACE NEWS
The favourite part of the day for many runners at the Tarawera Ultra — apart from the finish line — were the sponges at the aid stations.
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RACE NEWS
Running along those lakes at sunrise was an incredible experience.
The Tarawera Ultra has over 2,000m of elevation gain on the first 60km. 35
RACE NEWS
Hoka International Team in Hong Kong Photos by Sunny Lee
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everal elite runners from Team Hoka One One came to Hong Kong to participate in the Vibram Hong Kong 100, as part of the Ultra-Trail World Tour. Asia Trail had a recon run with the team and took this opportunity to learn more about these unique athletes.
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RACE NEWS
Sage Canaday (USA) •Marathon personal best: 2h 16min. •ITRA quote: 927 (just behind Kílian Jornet!). •Nutrition: Gels, solid food at checkpoints, energy drinks (500mL per 45min), Coca Cola. •Race strategy: Take all races as seriously as an A race. •Training: 140-150km a week in altitude (lives in Colorado). Does long runs of 4-5h, with lots of climbs to practice power hiking and race nutrition when preparing for an ultra trail. And does one short hill repeat, at least once a week.
Julien Chorier (France) •Highlights: 1st team at 2012 Hong Kong Oxfam Trailwalker, course record at 2011 Hardrock 100, 3rd at 2011 UTMB (8th in 2016). •Training: Can do training blocks of up to 30-35h with bike and run. But a typical week is 15h. To monitor his fatigue, he does resting heart-rate analyses and cardiac variabilities with his coach. 37
RACE NEWS
Tim Tollefson (USA) •Highlights: 2nd at 2015 Courmayeur-Champex-Chamonix (his first 100km), 3rd at 2016 Ultra-Trail du Mont- Blanc (his first 100-miler). •Training: 100mi a week. Road and trail can go hand in hand, but it is about specificity. Vertical is determined by target race. •Nutrition: Usually relies on liquid calories (like Roctane GU) and energy chews. Gels only on emergency (when low in energy), but does lots of Coca Cola. 38
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RACE
A BEGINNER’S
GUIDE
TO PEDS IN TRAIL RUNNING By Clint Cherepa
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Beginner's Guide to PEDs in Trail Running
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n a perfect trail-running world, the subject would have no need to be addressed — but as things stand, opinions on performance-enhancing drugs are as varied as choices of trail shoes. I recall cheering for Lance Armstrong during all seven of his Tour de France wins, and then going into denial when his PED use became known. The sad truth is still hard to accept: Lance Armstrong may be more well-known for his PED scandal than his seven wins. Interestingly, Armstrong has now entered the fringes of trail running. Even though prize purses, and notoriety, at trail-running and ultra running races are nowhere near the levels they’re at in bicycle or track-and-field events, the use of PEDs in trail running has still crept its way in. Swallowing the fact that the trail-running elites you admire or race against could be using PEDs can be hard to accept.
As such, the first step to facing reality is to acknowledge that PEDs are indeed floating around the underbelly of our sport. The second step is to educate ourselves.
reer. He says he took them unknowingly, claiming that they were in supplements that he had bought over the counter while travelling.
WHAT IS A PED?
As the name implies, it is a performance-enhancing drug. There are varying opinions on what should and should not be included on the PED list. This question is a grey area in the minds of some runners. Should marijuana be on the list? What about painkillers, or NSAIDs (nonsteroidal anti-inflammatory drugs)?
SURVIVAL MODE TENDS TO KICK IN WHEN WE REALISE THAT WE HAVE PERHAPS BITTEN OFF MORE THAN WE CAN CHEW.
A FEW KNOWN PED CULPRITS
Known cases of PED use in trail and ultra running are scarce. Still, they exist. For example: In 2009, Elisa Desco, an Italian runner, tested positive for erythropoietin, or EPO, a hormone that stimulates redblood-cell production and improves endurance, and served a two-year ban from competing, which ended in 2012. She pleads that she never used EPO, and lined up to race with the elites in The North Face 50 in 2015. Gonzalo Calisto, a fifth-place finisher at the 2015 Ultra-Trail du Mont-Blanc, also tested positive for EPO at a post-competition drug test. Calisto is now listed on the International Association of Athletics Federations published list of athletes whom have been sanctioned for PED use. In September 2016, Greg Vollet took second-place at The Rut 50K in Montana. It was later posted on the event’s Facebook page that Vollet had served a three-month ban in 2000 for testing positive for banned stimulants during his mountain-biking ca-
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WHAT ARE TRAIL RUNNERS SAYING? I asked various trail runners to find out what a PED is to them.
Meghan Arbogast, an ultra-experienced ultra runner — sixth-place woman at the 2016 Western States 100 — shares: “Without a lot of thought, I would consider anything that you can’t get over the counter and that improves performance significantly beyond what the body’s natural genetic makeup allows for should be considered a PED.” Adam Chase, president of the American Trail Running Association, says: “My opinion isn’t really relevant. What matters is that we choose a set schedule that is uniformly enforced so athletes know the boundaries and don’t stray over them. In the USA, the United States Anti-Doping
Agency publishes a list of prohibited substances and posts the allowable amount of certain other chemicals.”
Chase makes an important point on athletes being well-informed and knowing what the boundaries are. This has been and continues being a challenge in a sport that prides itself in being free, natural, and without limits.
For example, Jacob Puzey, who recently set the world record for the fastest 50mi run on a treadmill (4h 57min 45s) agrees that a PED constitutes anything that gives a competitor a performance advantage over another competitor. He also feels that what is on the list doesn’t hinge on his opinion. Puzey says: “My concern is that people (athletes, race directors, and commentators) claim to be hard-line anti-dopers, yet neither know what substances and procedures are on the doping list nor do they recognise that many of the substanc-
RACE
es and procedures are standard Western medical prescriptions and procedures. Unless one is overly vigilant, if one were to visit a doctor for any sort of condition one would very likely be prescribed a substance or procedure that is or has been on the ‘banned’ list. Given that most ‘professional’ trail runners don’t make a living from running, it begs the question as to how seriously people take the hard-line anti-doping stance? What incentivises adherence to an arbitrary set of standards?” Puzey admits that he avoids anti-inflammatories and marijuana because he wants to be in tune with what his body is experiencing. He was diagnosed with asthma several decades ago, and would most likely benefit from an inhaler, but does not use one, as he says, “more out of laziness than any set of standards imposed by a governing body.” Puzey goes on to say: “I know a great number of people who do one or the other and I don’t think they are at any sort of ad-
vantage or disadvantage for doing so. It is how they choose to experience the sport. I don’t stand in judgement nor do I think that they should be banned from competition.” Again, the perennial confusion with PEDs is what should and what should not be called a PED.
For example, Arbogast says: “The tricky part is defining what is a significant improvement. I certainly run a little better after a cup of coffee.”
“Any drug that vastly enhances one’s athletic performance beyond one’s natural ability. I wouldn’t classify caffeine or NSAIDs as PEDs, not sure about marijuana though (it is illegal in Singapore anyway),” says Phei Sunn, second Singapore female to complete the UTMB.
Perhaps for convenience’s sake, many trail runners are choosing to let the running
IT IS EXPENSIVE AND RISKY, IF NOT DANGEROUS, TO MESS WITH CERTAIN PEDS AND THE REWARDS OF BIG PAY JUST AREN’T THERE FOR THE ELITES IN OUR SPORT. organisations decide what is on the list of banned substances.
Stevie Kremer, winner of the 2016 Redbull Summit Quest in China, shared: “In my opinion PEDs are any drugs listed in the anti-doping banned-substance list. Anything the anti-doping agency believes athletes should not use before, during, or after training or racing — they are banned for a reason.”
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Beginner's From Fat toGuide Phat to PEDs in Trail Running
IS PED USE PREVALENT? In 2015, iRunFar.com published an insightful survey.
The one question the survey posed was: “Have you ever used a performance-enhancing drug while training for or participating in an organised ultra marathon?”
The results — of the 705 respondents, 9% admitted to cheating. This means that out of 705 runners, 63 could be using PEDs. Somewhat shocking — especially to those that would like to hope that the sport is PED-free. But again, the results are highly subjective, as a lot depends on how the respondents defined a PED.
When asked how prevalent PED use was in trail running, Puzey noted: “It depends on how broad your definition of PEDs is and who you are including under the trail-running umbrella. Many standard Western medical practices and substances are considered to be ‘performance enhancing’ and are or have been included on ‘banned’ lists. However, many trail runners, simply want to continue running and
A GUIDE TO ACRONYMS
ATRA:“The
American Trail Running Association was formed in mid-1996 as a Colorado not for profit corporation to serve the mountain, ultra and trail-running community. Our mission is to represent and promote mountain, ultra and trail-running,” per their website, TrailRunner.com. THEIR STAND: “In the interest of fair sportsmanship, ATRA is against the use of PEDs in trail races. We support the efforts of our federation — USA Track & Field, USADA, and WADA’s efforts to encourage clean sport,” says Richard Bolt, ATRA’s director of online marketing.
therefore accept the prescriptions from their doctors to enhance the healing of weak areas and to increase energy levels. Personally, I don’t consider this doping as most people aren’t doing it to gain an unfair advantage over a competitor, and most doctors don’t even know that what they are prescribing is likely found on a banned list somewhere.” Chase provides another take on the prevalence of PED use: “I would like to think that it isn’t very prevalent. It is expensive and risky, if not dangerous, to mess with certain PEDs and the rewards of big pay just aren’t there for the elites in our sport. That said, I think that runners of certain age groups who are starting to slow down may be able to afford the cost of slowing the slowing process and, given no real testing in trail running, at least in our current situation, there isn’t a risk of being caught, especially if you aren’t on the overall podium.” Kremer brings out a valid point, feeling that they may be more prevalent than she would like to imagine: “I honestly don’t know much about them, but can assume they aren’t difficult to obtain and because testing people is very expensive, less
IAAF: “The International Association of Athletics Federations was founded to fulfil the need for a world governing authority, for a competition programme, for standardised technical equipment and for a list of official world records” reads the IAAF website, iaaf.org. THEIR STAND: “The IAAF is proud of its position at the forefront of the global fight against doping in sport, and is resolutely committed to athletics, and to the preservation of a zero-tolerance policy with respect to doping,” states IAAF’s commitment to healthy and drug-free athletics.
people get caught using them.”
Some may take Puzey’s stand: “I try to associate with people who run for the joy of running and less for the status that may come with winning. That approach seems to be healthier, more sustainable, and rewarding. I don’t personally know any ‘professional’ trail runners who use banned substances to enhance performance. I try to avoid people who seem overly focused on themselves and their standings against others, so if I have met those who ‘dope’ I haven’t spent enough time with them for them to confide in me that they do.” Most of the trail runners I contacted were happy to share their thoughts and opinions on the subject. Visibly, opinions vary, but the commonality that I found is that trail runners want to keep their sport simple, pure, and fun. In other words, to leave all their worries behind as they glide over mountains and float down hillsides. How will the use of PEDs affect the future of trail running? Are the organisations doing a good job monitoring PED use? What else can be done about PEDs? Find out in part two of this series.
IAU: “The International Association of Ultrarunners
is operating under the patronage of the IAAF and is dedicated to develop ultradistance running internationally within the IAAF rules and regulations. As international governing body for ultra distance running, one of our main objectives is to promote and develop long distance running worldwide by encouraging specific activities in each of the IAAF Continental Areas,” says the IAU website, iau-UltraMarathon.org. THEIR STAND: “The IAU totally endorses and fully subscribes to the IAAF anti-doping policy in the fight against doping in sport. The IAU policy is to test for doping in our major competitions and out of them and to encourage doping control in our IAU labelled events,” IAU anti-doping policy 2008.
ISF:“The International Skyrunning Federation represents the governing authority of skyrunning — mountain running above 2,000m over extremely technical trails.
Four disciplines define the sport which are not just based on distance, but vertical climb and technical difficulty: Sky, Ultra, Vertical and Extreme. The principal aims of the Federation are the direction, regulation, promotion, and development of skyrunning on a worldwide basis,” says SkyRunning.com. THEIR STAND: “ISF is committed to fight doping in our sport and adheres to the WADA anti-doping code in collaboration with our partner, International Climbing and Mountaineering Federation,” explains their website. See the ISF website for a very comprehensive guide of doping definitions, banned substances and methods, doping controls, and testing methods.
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WADA:
“The World Anti-Doping Agency’s mission is to lead a collaborative worldwide movement for doping-free sport,” says the WADA website, wada-ama.org. “WADA was established in 1999 as an international independent agency composed and funded equally by the sport movement and governments of the world. Its key activities include scientific research, education, development of anti-doping capacities, and monitoring of the World Anti Doping Code — the document harmonizing anti-doping policies in all sports and all countries.” THEIR STAND: Their vision says it all, “A world where all athletes can compete in a doping-free sporting environment.”
ITRA:
“The International Trail-Running Association is open to all players in the field of trail-running and wishes above all to be a place for meeting, listening and exchanges,” says i-tra.org. THEIR STAND: “Athletes for Transparency is a non-profit that has been involved for the past 10 years on the international scale with institutional actors; such as WADA, National AntiDoping Organizations, and International Federations. AFT thus has a recognized expertise in the field of health and anti-doping. ITRA has turned to it to support the creation and development of a health policy that can be used by race organizers,” states ITRA’s health policy.
USADA:
“The United States Anti-Doping Agency is the national anti-doping organization in the United States for Olympic, Paralympic, Pan-American, and Parapan American sport. The organization is charged with managing the anti-doping program, including in-competition and out-of competition testing, results management processes, drug reference resources, and athlete education for all United States Olympic Committee recognized sport national governing bodies, their athletes, and events,” says usada.org. THEIR MISSION: “Preserve the integrity of competition, inspire true sport, protect the rights of US athletes,” USADA website.
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PROFILE
10 Facts on UTWT Champions
Gediminas Grinius, 2016 Ultra-Trail World Tour champion, started the new year with a win in Hong Kong. Photo: Sunny Lee 46
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FACTS ON THE ULTRA-TRAIL WORLD TOUR CHAMPIONS “The more I run, the better I feel” — Gediminas Grinius
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ithin just four months, the Lithuanian army soldier appeared among the best ultra runners. No one before had heard of this soldier, until his first apparition in 2014 at The North Face Lavaredo Ultra Trail with his surprising third-place finish, followed a month later with a fifth place at the super-competitive Ultra-Trail du Mont-Blanc, and two months later at the Diagonale des Fous with a fourth. Suddenly and out of the blue, Grinius was projected on the ultra scene with a third-place overall at the 2014 Ultra-Trail World Tour. In 2016, he focused on the UTWT and finally got the first place.
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PROFILE
10 Facts on UTWT Champions
Gediminas Grinius - Vibram HK100: 2nd - Transgrancanaria: 2nd - TNF Lavaredo Ultra: 2nd - UTMB: 2nd 01 Enlisted in the army at the age of 17, Grinius was sent to Iraq in 2007. He started running after he returned, in an attempt of controlling his post-traumatic stress disorder, anxiety, sleep problems, and flashbacks.
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Grinius likes the classic approach of running: You start slow and you move through the field over time — it is a bit of a risky technique, as you may never catch the runners in front.
Grinius won the 125km Transgrancanaria in 2015 and finished 2nd in 2016. Photo: Alexis Berg 48
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03
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His strength is his tolerance to pain. Grin- He created the concept of the Trail Runius is also good at running uphill and ning Factory, offering training camps to non-technical downhills. ultra runners of any level at the iconic locations of the UTWT.
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On his last visit to Hong Kong, during which he won the Ultra Trail Tai Mo Shan, he wore Altra Olympus 2 shoes — a pair with good cushioning and Vibram soles (whose grip helped on the concrete sections).
He recently started using poles on ultras with long ascents. He says that they give you support and save your legs a bit for the downhills that follow.
Grinius doesn’t pay attention to the mileage but to the hours he spends on his feet, which is 15-20h per week. At the moment, he coaches himself.
He doesn’t have a specific nutrition strategy, but relies on plenty of gels (every 30min) and electrolytes, and avoids solid food (except once at TransGranCanaria, as he was feeling hungry).
During race season, Grinius does strength exercises at least once a week, including key work on the legs and core. As he states, the gym will never substitute the mountains, but it should be used as part of your training.
In 2016, Grinius finished six ultras, two road marathons, and a few short races, that’s in between going back home to train on his speed. He will be at the start of UTMB in 2017.
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PROFILE
Caroline Chaverot – A Mother of Three Dominating the Ultra Scene
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n the ’90s, Caroline Chaverot was already an elite athlete — in the world of kayaking. She missed, by very little, the Olympic selection for the Swiss team, and gave up the sport after this disappointment. After her third child, Chaverot decided to go back to sports, and this time chose running. It did not take Chaverot long to get to her best form — though not without overtraining and multiple injuries along the way, after which she took the advice of a coach in her approach. Still, when the Asia Trail joined her on a recon run on Lantau Island, Hong Kong, we could see her running up and down, relentlessly — when out, there is no rest time!
01 While on a leisure run in the mountains, she got passed by racing trail runners. That was the discovery of her new passion. She read books and watched multiple videos before her 2012 debut.
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Chaverot will run 50-120km a week, with 4,000-7,000m of elevation gain, under the supervision of her coach Jean-Louis Bal. To adapt to the constraints of work (she is a teacher) and family (she has three kids), she does block trainings and back-to-back runs over a few days.
05 On an ultra like the Ultra-Trail du MontBlanc, Chaverot relies on Overstim.s energy drinks (and their bio bars), bananas, homemade cakes, and, at the checkpoints, salty gluten-free cookies and dry nuts.
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In 2016, Chaverot finished six ultras (80km+), two races of 40-50km, three short races (-30km), and one vertical kilometre.
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Her two goals for 2017: The Hardrock 100 She intakes gels only on short-distance and the UTMB. She recently joined the Saraces, but avoids them on ultras to prevent lomon International team. digestive problems due to overconsumption and rapid sugar intakes. Chaverot prefers real food.
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In wintertime, she practices cross-country 03 skiing, but regards running as the more As soon as there are long climbs in a race, convenient option. she takes out her poles — and will always take them for ultras. 08
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Her best memories are at the UTMB, the IAU World Championships, and the Her strength is consistency over time, es- Skyrunning Ultra Championships — all of pecially at ultras — her weakness is long which she was victorious at! flat sections. Chaverot never participated in a road race.
CHAVEROT RESULTS 2016: - Transgrancanaria: 1st - Madeira Island Ultra: 1st - UTMB: 1st
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TRAINING
Variety – The Trail Runner’s Spice
Variety
The Trail Runner’s Spice By Clint Cherepa
D
Photos by Sunny Lee
ay in and day out on the same trails can get monotonous — if you let it. Successful trail runners find ways to break through mental barriers, avoiding running ruts by spicing their training up with variety. Nick Tsui, an ultra runner living in Hong Kong, feels it’s important to regularly change up your training.
Tsui says variety makes your running “more rounded and complete. Traditional monotonous training will focus on a certain area of your body and ignore the other parts. For example, core-muscle training and body balance are often forgotten by many runners. But, these are important for better results. Repeating the same kind of training diminishes the training effect with time as your body gets used to the same level of training. Adding variety to training can give new challenges to your body and help you constantly improve.”
Ben Duffus — a successful coach and runner, finishing third at the 2014 Skyrunning World Championships — confirms that monotony is not your friend, “Doing only one type of session won’t optimally develop the energy systems, strength, and efficiency necessary for trail races.”
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That variety in training offers physical benefits is inarguable, and obvious. What about the mental benefits?
Tsui feels that little training tweaks can prevent boredom, keeping the training fun and helping a runner stay motivated.
Another advocate of variety in training is coach Andy DuBois, “It keeps training both mentally interesting and helps address the different areas of fitness that we need to work on to become the best runners we can be.” These different types of training runs are ingredients to success. So, to help spice up your training, here are nine tactics to renew the pep in your running step.
you can’t set foot on the roads: “Many think road running and trail running are contradictory to each other. But I don’t think the same. They are complimentary to each other. Trail running is a very good cross-training approach to road running, it can effectively improve our balance, small-muscles strength (as we step on uneven rough trails), endurance, agility, and cadence. On the other hand, road training is a good way to train the speed and cardiorespiratory function of trail runners,” shares Tsui.
Add some spice: Pop in to your local running store and ask the staff about their favourite routes or maps of trail systems you have not visited. For one month, run a new route at least once a week.
1. A NEW SCENE
2. GO WITH NEW GOALS
The same trails, or roads, day after day will quickly get stale. Get stimulated by exploring new routes — the list of running routes is endless, and any change will be motivating.
Trail-running goals, big or small, provide motivation and get you out the door. But chasing unreachable goals is a running downer. Take the time to choose some motivating goals that you can attain. Having a race to train for can help diversify your goals.
Duffus enjoys travelling to new locations and exploring different trails, even though his day-to-day training often takes place across well-known routes. And being a trail runner doesn’t mean
DuBois agrees, admitting that the race he is training for adds variety to his running: “My training was very different for the Big Red Run which had a lot of flat, sand run-
"
Try running faster. Investigate a speedwork training plan that will challenge you.
"
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TRAINING
Variety – The Trail Runner’s Spice
ning compared to the Buffalo Stampede, a 75km race with 4,500m of vertical. I train according to the race I am focusing on next, as every race is different and the training will reflect that.” Changing up your race distance is also a way of adding variety.
Although Duffus’ focus is mainly ultra marathons, he also targets shorter race distances throughout the year — to change things up.
Add some spice: Choose a goal you can reasonably reach in a month. Like, try running more miles or days this month than you did last month.
3. CROSS-TRAIN
Because of its reliance on a variety of muscles,cross-training excels your overall strength and fitness.
“I prefer to use cross-training to add variety. Yoga, core-muscle training, swimming,
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and cycling are all elements to the whole training schedule. With good planning, these various sports can fit nicely into the training timetable to add variety,” says Tsui.
Add some spice: Search for bodyweight strength-training on the Internet, and incorporate a couple of circuits weekly.
4. PICK A PARTNER
Running motivation often breeds while two runners talk shop on a trail run. A trail-running buddy will help you stay pumped and will provide accountability when you want to skip a run. Plus, while running with a friend, the miles fly by.
Tsui has found it rewarding to run with different people. Running with top runners has taught him about pacing and running form, learning from their experiences through interesting conversations. Add some spice: Team up with a friend for your weekly run, or join a local running club!
5. CHOOSE AN A-RACE Trail runners often spread themselves thin, focusing on too many different events and too-far distances. Focusing on one big A-type race will focus your motivation and prompt you to improve your performance. DuBois says he is “always looking for a new challenge, somewhere different to explore, rarely will I repeat a race.”
Indeed, changing up priority races will help you stay inspired and excited. But, there’s nothing wrong with returning to some of the same races each year: “Typically, I don’t run the same race twice, but there are a couple of events that I have grown particularly fond of and seem to keep going back to. All the races I’ve planned for 2017 are new to me, which I’m very excited about,” says Duffus.
Tsui adds: “This year my A-race is The North Face 100, and I have enrolled in the Lavaredo 120km race in 2017. It is interesting to experience a new route, especially in other countries. But it is sometimes
headphones on. I have plenty to think about without them,” says Duffus.
Trail-running techn-junkies can find themselves bogged down and worn out with information overload. Return to your trail-running roots and try running techfree.
more advantageous to keep the same A-race every year so that one can familiarise himself to that route. Being prepared for a particular route is advantageous to better time performance.”
Add some spice: Choose a race distance and course you have never focused on, and dedicate and train specifically for this race.
6. GET CONNECTED
Many trail runners keep themselves entertained by listening to an audiobook, their favourite podcast, or uplifting music. This especially helps during super-long training runs. Next step is to give your training a new twist by using a heart-rate monitor or GPS. Add some spice: Download and listen to some of these trail-running podcasts: IanCorless. org, TrailRunnerNation.com, UltraRunnerPodcast.com, and MarathonTalk.com.
7. DISCONNECT
“I have never gotten into running with
Add some spice: Sometimes it’s better to leave your technology at home.
8. SPEED UP
Routinely running a slow slog down the trails can get dull. Running fast is fun. Single-track and downhill running are made for going fast.
Speeding up on the run can take many forms — just read DuBois’ list: “tempo runs, hill repeats, downhill repeats, interval sessions, long runs, back-to-back runs, recovery runs, fast-finish long runs, technical trail runs — all these target different aspects of running.” Add some spice: Try running faster. Investigate a speed-work training plan that will challenge you.
9. RUN LIKE A KID
Kids run for the fun of it. They don’t track miles, measure pace, or analyse heart rate. They run fast, they run slow, and everything in between. Go to any schoolyard and you will see kids doing what comes naturally to them — running. If all
we do is think about the training, our trail running can become work.
Duffus sees his running as a balancing act between variety and familiarity. He uses variety to keep the training fun, but also finds it satisfying to have a handful of wellloved routes to go back to. He says: “I find this allows me to switch off as I don’t need to pay so much attention to a new route and can instead simply enjoy the sensations of running. Come race day, I like facing the new challenges of a race that I have never done before, and this also helps me avoid the trap of comparing myself to my previous attempts at the event.” Add some spice: Do fartlek runs. Run very fast, take a break, run some more, race up hills. There is only one rule: Have fun.
Whether you have been running for decades, or this is your first season out, keeping your training dynamic will prove to be beneficial.
As DuBois notes: “Variety is crucial for peak physical development and for keeping the mind fresh. If we lose our running mojo, often all it takes to regain it is to run some different trails. We can get variety in many different ways. I’m always looking for undiscovered trails or hills that I can incorporate into a training session. Even if it’s only a steep 3min climb, I can do 10 reps and get a good workout in on a new hill. Keeps things interesting!” 53
GEAR
20 Gear Reviews
20 TESTED GEAR
Patagonia Borderless Tights Patagonia.com | HKD 890
We were impressed by these tights — they will keep you warm on cold days, and in humid conditions expect the moisture-wicking fabric to keep your legs dry. The tights have two large pockets that can fit a 5.5in phone in a waterproof case, and then there’s a zipper pocket for your keys (and emergency gels).
Patagonia Thermal Speedwork Zip Neck Patagonia.com | HKD 1,050
Nicely designed, and made out of stretchy material — this thermal top will keep you covered when temperatures drop. A reliable accompaniment for speed-work or recovery runs, whether worn next to skin or over a base-layer. The neck zipper and the overlapping thumb holes allow on-the-fly temperature regulation.
Lorna Jane Edge Bra LornaJane.sg | USD 78
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A bra that you can customise to suit sessions as varied as yoga is to speed-work. The removable padding, adjustable straps, and clip guarantee a perfect fit, complementing your body and exercise style. The quick-dry fabric will keep you cool and comfortable. | ASIA TRAIL • MARCH / APRIL 2017
Pure Performance Inversion Bra slinkii.com | HKD 420
A comfortable cut and design — combining performance and elegance. Our reviewer liked the subtle padding and the quickdry nylon micro-mesh spandex, which prevents chaffing on your long, sweaty runs.
GEAR
Pure Performance City-Zen Legging slinkii.com | HKD 660
Constructed from high-performance material and mesh. With their moisture-wicking and quick-dry technology, these versatile tights will keep you cool on any workout.
More Mile R2R Compression Socks StartFitness.co.uk | USD 9
The price makes you wonder how much technology these socks offer compared to competitor brands’. What our reviewers can unhesitatingly say: They are comfortable, you feel the support and they are perfect on bushy runs! More Mile Cheviot Trail Running Socks StartFitness.co.uk | USD 15.50 (5 Pack)
As comfortable as many pricy brands. Well-designed, with padding to limit the abrasion and a mesh construction on the upper part, providing good ventilation.
More Miles Rad Warm Ladies Running Hoody StartFitness.co.uk | USD 30
After testing this hoody on a short recovery run, our reviewer refused to pull it off after the workout — that’s how super-soft and comfortable the material really is. The snug hood keeps you warm when it’s cold outside. And did we mention that it’s affordable? 55
GEAR
20 Gear Reviews
CamelBak Circuit Vest CamelBak.com | HKD 728 (50oz)
CamelBak’s lightest vest (180g) — minimalist but roomy, its six pockets and the 1.5L bladder let you keep all your survival goodies for your long runs. We like the front zip pocket, perfect for your indispensable phone. Soft flasks fit in the front pockets. With side and sternum straps, the vest can be quickly adjusted on the go, and is very stable.
CamelBak Ultra Pro Vest Quick Stow Flask CamelBak.com | HKD 890 (17oz)
Yes, this is the hydration pack Gediminas Grinius used when winning Hong Kong’s 100mi Ultra-Trail Tai Mo Shan. Clocking 280g in weight, and 4.5L in carry capacity, the vest is perfect for long races. Comes with two 500mL soft flasks on the front, and a 1.5L bladder. It has a main compartment, a stretch extension at the back, and two mesh side-pockets — for all your race and training essentials. The weight distribution is good, with soft flasks at the front and minimal bouncing during the run.
On Cloudventure Cloudventure.On-Running.com | HKD 1,290
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The first trail model from the Swiss brand, this 6mm-drop neutral running shoe has attracted a lot of attention among our reviewers. The seamless upper part provides great comfort. A perfect shoe if you are looking for cushioning with a thinner mid-sole. The Cloud Pods provide a responsive and stable ride, and good traction on most surfaces. Worth a try! | ASIA TRAIL • MARCH / APRIL 2017
GEAR
On Cloudflyer On-Running.com | HKD 1,190
A versatile road model, good on non-technical dry trails. The cushioning pods give this pair an avant-garde Swiss-made look — and they’re effective. Very comfortable and responsive shoes — all our reviewers really enjoyed them. Simple Hydration Bottle RunSimpleAsia.com | HKD 155
You slide your bottle (385mL) in your shorts or waistband, and off you go — as simple as that. Great for short (or long) runs, for which you want to grab your bottle and shoot off. The large cap makes refilling and cleaning just as simple — but can be hard on the teeth when you're pulling out.
Lorna Jane Iconic Core 7/8 Tights LornaJane.sg | USD 103
In an aim of enhancing core stability, the particularity of these tights is their large waistband. Crafted from quick-drying and moisture-wicking fabric — very comfortable.
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20 Gear Reviews
Joya Pegasus Wings Leggings JoyaByJY.com | USD 70
Sexy tights, with a light, transparent mesh on the quads — giving comfort and freedom on your run. Before hitting the trails, our reviewer drew much attention with these fashion tights at her yoga class!
Joya Sweet and Edgy Sport Bra JoyaByJY.com | USD 50
Elegant, ultra comfortable, and with no friction points. Designed with wide straps to keep you supported during your runs.
Compressport Calf R2V2 Compressport.com | HKD 390
R2V2s are available in 10 colours, so your favourite is surely there. They have plenty of elasticity and provide a reasonable level of compression. And the thin material stays in place well. Ideal for every demanding sport — a good choice for all your trainings and recovery phases. Protecting you from muscular fatigue and damage, they speed up recovery and make your body feel good quicker.
Compressport Ultrun 140G Pack Compressport.com | HKD 1,190
A new ergonomic backpack from a well-established compression brand. Though the market for such products is crowded, surely this pack’s two-year warranty, ultra-light weight (140g), and intelligently positioned pockets (and, let’s not forget, minimal bouncing and chaffing) will seduce many trail runners. It has ample front storage for flasks, and its back is accessible without removing the vest. 58
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Nathan Vapor Airess RunShop.com.sg | SGD 156
A light vest (260g), designed for women with a tight fit looking for something that won’t bounce around while running. It features a 2L bladder and front pockets for bottles or flasks. Several mesh and zip pockets provide ample storage for your longer runs.
Descente Blaze Plus II Descente.com.hk | HKD 990
The seamless construction maximises comfort while providing good heel support and cushioning. Design for the road, these shoes are perfect for your recovery runs on non-technical trails.
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ASK THE COACH
Surviving versus Racing an Ultra
SURVIVING VERSUS RACING AN ULTRA BY BEN DUFFUS
In 2016, I completed two 100km trail races. In May at Ultra-Trail Australia, just 500m from the finish line, I surged up a 1,000-stair ascent and stole second place from Yun Yanqiao. And at Surf Coast Century, in September, I was carrying an illness and walked the entirety of the final 50km, only mustering a slow jog in the final 100m (to look good for the finishing photos). At UTA I raced to my limit for the entire day, but at SCC I simply fought to survive.
event, we are going to experience discomfort at some point, and this is the deciding moment in which we will either start to ‘race’ or ‘survive.’
What is it actually that separates racing from surviving? The most obvious difference is that ‘racing’ implies a focus on achieving your best possible time or best position on race day. ‘Surviving,’ on the other hand, conjures up just getting the job done and finishing without any consideration about your time or placing.
Do you feel like your next race is out of your league? Is it much longer or hillier than anything you’ve done before? If so, you too might not be worrying about times or positions, but just want to finish, desperately.
Ultimately, the two are really just different states of mind. Above all else, running should be fun — but at our year’s main
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Survival mode tends to kick in when we realise that we have perhaps bitten off more than we can chew. At SCC, I raced well for the first half, until I suddenly began feeling off and knew something was wrong (which later turned out to be the flu) — from that point on, I didn’t know if I could finish, but I wasn’t going to be left wondering.
While racing can refer to competing against oneself, often it also refers to competing against others. And so arguably ‘racing’ is not merely constituted by your finishing position.
When my competitive juices start flowing, I start monitoring how the runners around me are faring. Are they breathing hard? If I pick up pace, do they stick around with me? What are their strengths and weaknesses? Do I set the pace or let them do it? Should I try to pull away on a climb or descent?
The answers to these types of questions (along with closely monitoring how I am feeling) help me determine the best strategy for finishing ahead of competitors. But if I’m at the state of simply trying to survive, none of these thoughts about other racers matter. Sure, if I’m running with someone else, we will both encourage each other to stay positive, but I lack any intentions to try and finish before they do. During UTA, I was hurting badly by the marathon mark, but constantly played mental tricks to distract myself. By shifting my focus away from the pain in my legs to something external, like on catching the runner in front of me, or by repeating simple positive mantras (‘You’re doing well,’ ‘Everyone else is
ASK THE COACH
hurting more than you,’ or ‘Push!’), I was able to tap into my competitive drive — lowering my perceived effort and pushing myself harder.
At SCC, I had to rely on a different set of techniques, as, frankly, I wasn’t doing well, and I wasn’t catching anyone in front of me! In this case, I could still shift my focus by appreciating the views (which at full speed is difficult) and by generally avoiding negative thoughts (reminding myself why I was there, or counting backwards from 100, over and over). At UTA, my checkpoint routine consisted of getting out all my empty bottles and nutrition flasks on my way into the aid station. I would fling them at my crew’s feet as I approached and would grab the new full ones, without breaking stride — I wasn’t going to waste a second! On the other hand, at SCC, I would relish the smorgasbord on offer, spending several minutes chowing down on a range of cookies and slices, and then would wash it all down with some warm soup. When I’m ‘racing,’ because I’m pushing hard my
Survival mode. Photo: Supersport Images
SURVIVAL MODE TENDS TO KICK IN WHEN WE REALISE THAT WE HAVE PERHAPS BITTEN OFF MORE THAN WE CAN CHEW. stomach doesn’t allow me to eat such a spread of foods (too much blood is being diverted to the working muscles, suppressing my hunger) — but here I was, ravenously feasting, and not leaving until my appetite was satisfied. There was no point risking running out of energy, and the delicious food was an incentive to get to the next checkpoint. This last point nicely highlights one of the key differences between ‘racing’ and ‘surviving.’ After all, surviving suggests a life-
or-death scenario. While a DNF certainly isn’t death, when ‘surviving’ a race we derive our motivation from more-primal urges, such as food, water, or the safety of a warm blanket, comforts that keep us moving to the other side of the finish line. Conversely, racing tends to feed from higher motivations, like the esteem of a faster time or achieving your full potential. While I (like many runners) have a fiercely competitive side, and will continue seeking to race the best, even on days when things go wrong (like they unexpectedly did at SCC), I can still find great satisfaction tapping into my innate survival instincts. Whether you race and finish first, or survive the longest race of your life to finish last, completing a task as challenging as an ultra trail marathon will be a deeply fulfilling experience. Ben is an elite ultra marathon runner with podium finishes all around the globe. If you want help pursuing your trail-running goals, he also offers online coaching at Mile27.com.au.
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WOMEN’S CORNER
Endurance Running Gear — Science, or Science Fiction? By Meaghan Howard Photo by Sunny Lee
T
he Bionic Woman, a character from a hit 1970s American TV show, enraptured its audience with amazing physical-assist gadgets — technologies that boosted the abilities of the average human. By 2012, South Africa’s real-life track-star Oscar Pistorius catapulted to the world stage on his carbon-fibre double leg prostheses, prompting criticisms that the technology lent unfair advantage to the wearer compared to human legs.
clothes measure various biometrics and transmit this info to proprietary software, third-party software, or both. OMbra, a smart sports-bra manufacturer, makes bras that record distance ran, breath, heart rate, and recovery time.
firmed smartphone app for $333 USD. The shoe features a 3D-printed midsole, consistent for every shoe, but the company hinted at the future possibility of tailoring the midsole to individual needs.
SMART CLOTHES
Also making headway on the smart-garment scene, several shoe manufacturers have begun 3D shoe printing. Adidas’ Futurecraft project, the 3D Runner, was offered in December through the Adidas-con-
If the thought of 3D printing sparks dreams of a fresh pair of custom orthotics, well, there’s an app for that. Wiivv, a bionics company, has developed iOS and Android apps that convert 2D photos taken with a smartphone into a 3D model of the foot,
And here we are today, a unique time when athletes ranging from Olympians and professionals to weekend warriors are able to take advantage of what, only a few years ago, was mere science fiction — using technology to train not only harder, but smarter. The tech age of endurance sports is here. Perhaps a gateway drug into the realm of technology-assisted sport, smart clothes are relatively affordable and easy to operate. Containing monitoring sensors, smart
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This garment utilises a small data-mining box, which unobtrusively clips on to the bra itself (though bras without the black box are also available for purchase). The box provides audio prompts for what the company calls a personalised-coaching service, a proprietary software able to tell distance, cadence, time, heart rate, and heart-rate zone. OMbras are machine-washable, but the boxes are sweat-, rain-, and splashproof only. $169 USD for OMbra and OMbox, $69 for additional OMbra, OMsignal.com.
Adidas is far from the only company in the 3D printed-shoe game, however — New Balance debuted a full-length 3D-printed midsole last spring in the Zante Generate, for a very limited run of 44 pairs ($400 USD each). And Nike has been using 3D-printing technology to expedite prototype footwear, including custom products for its high-profile sponsored athletes. The company worked with American gold-medal sprinter Allyson Felix to create a custom and highly specialised spike shoe, which they unveiled in May of 2016.
WOMEN'S CORNER WOMEN’S
digitally mapping the foot at 200 points along the arch and heel. Once your foot is digitised, the company then 3D prints a set of custom orthotics and ships them directly to your door. There are options for a 3/4 or full-length, and they feature a heel cup designed to promote healthy alignment. This design can also work with zero- or low-drop footwear to maintain the same drop level. The Kickstarter-funded program prints the orthotics in California, and currently ships to North America, Australia, New Zealand, and the UK, and is working to extend shipping to other countries. $89 USD full, $69 USD 3/4 length, Wiivv. com.
WEARABLES
bles are now measuring more than just mileage, heart rate, and cadence. The new frontier is lactic-acid thresholds. These non-invasive monitors use optical sensors to determine blood oxygenation, as muscles operating in an oxygen-deficit state produce lactic acid. Humon — a Massachusetts Institute of Technology research-project-generated company — has produced a lactic-acid-analysing wearable (worn over the quad), giving insights based off the data, informing an athlete whether or not she can push the envelope. Pairs well with iOS and some Garmin devices.
app aimed at coaches and physicians. If you are in a country where a Dexcom isn’t yet available, other options are on the horizon. PK Vitality, manufacturer of the K’Track Athlete lactic-acid monitor mentioned earlier, is also working on the K’Track, which utilises similar technology on a CGM wearable. Both K’Track devices aren’t planned to debut until sometime next year — so, in the meantime, if you’re the tech-savvy type who enjoys DIY projects, look into “Kates Technology.” This type of home-built monitor was devised by Canadian mother Kate Farnsworth when CGM was not yet available in Canada for use by her Type 1 diabetic daughter. Dexcom device, starts at close to $800 USD, Dexcom.com. K’Track device planned at $149 (refills are required), PKvitality.com.
PK Vitality, another such company, is workThe array of smart wearable devices has ing on a similar product: A wrist-worn deproliferated far beyond the advent of the vice called K’Track Athlete, currently in the process of medical certification. NUTRITION TRACKING GPS watch. Finally, on perhaps the lowest tech front: A prominent smart wearable that’s been Humon sensor, $205 USD via pre-order, Nutrition tracking has been fully modernon the scene for a bit now is the Heads Up expected to ship in summer 2017, Humon. ised. MyFitnessPal, a free app and webpage Display, or HUD, glasses. Using technology io. K’Track Athlete, $199 USD, introduction that tracks workouts, meals, calories, and macros, and syncs that data with wearafamiliar to pilots — who depend on HUDs planned in 2018, PKvitality.com. bles like Fitbit, Jawbone, and Withings, is to maintain awareness of physical surroundings while monitoring the aircraft’s But perhaps the most interesting weara- used by so many people globally that users controls — HUD glasses have so far been ble currently in production (certainly for can easily find the calorie and macro count marketed primarily to cyclists. With lenses Type 1 and 2 diabetes sufferers) is contin- they need for almost any food (ever heard that project real-time biometric data — uous-glucose-monitoring devices. Utilising of Family Mart chicken? Yes — it’s in the speed, cadence, heart rate, and power zone micro needles, CGMs sample the intersti- database). — the wearer can check the data without tial fluid below the skin’s surface for glucose levels, every 1-5min. Another approach to nutrition tracking looking away from the road. is wearables like the Jawbone UP3, which Solos, another Kickstarter-funded ven- Compared to traditional finger pricking contains a sophisticated range of monitors ture launched in May of 2016, makes HUD and dropping blood on test strips, which to measure actual calorie burn, and that glasses that pair via both Bluetooth and when inserted into a metre provides a has an accompanying app, barcode scanANT+ to other devices — a truly visionary snapshot of your blood’s glucose levels, ner, and SmartCoach option, allowing you pair of eyewear: answering phone calls, CGM devices reveal not only current glu- to track pretty much every available metric working with third-party platforms like cose levels but, more importantly, a fore- of your athletic life. Strava, MapMyRide, and Google Maps, and, cast of levels, including trend information perhaps most-alluring for ultra trail run- on where the wearer’s glucose is going and From the imagined tech of The Bionic how fast it’s heading there. A huge break- Woman came the innovations of smart ners, displaying map and navigation info. through for people with diabetes (athletes clothes, biometric feedback, and food and The downside for this demographic is that or not) — plus a boon for non-diabetic lifestyle tracking. The technologies availthe current lithium battery offers just 6 endurance athletes, as they can use this able to women now let them monitor and hours of juice. Solos glasses have already information to develop an optimal fuelling improve their fitness, lending all of us a more customised and data-driven method been used by the US cycling team at the Rio strategy for racing. for improving training, racing, and recovOlympic Games, and the company is working on an interchangeable prescription Tested, the technology has been proven ery. lens, to be launched later this year. Cur- accurate when used by athletes. Dexcom is References: rently, the company offers shipping to US the only FDA-certified company providing Bambury, Brent. “Kate Farnsworth Built a DIY Tool to Her Daughter’s Diabetes.” and European addresses, and is working CGM devices, currently available via pre- Monitor Greenemeier, Larry. “Blade Runners: Do High-Tech Prosscription in North and South America, Euon adding more international destinations. theses Give Runners an Unfair Advantage?” $375 USD pre-order. $500 USD MSRP, So- rope, Hong Kong, and the Middle East. The Khambatta, Cyrus. “Everyone Should Track Their Blood Dexcom device syncs via Bluetooth to its Sugar. Not Just People With Diabetes Like Me.” los-Wearables.com. Felicity, et al. “Accuracy and Performance of proprietary mobile app, iOS devices, and Thomas, Continuous Glucose Monitoring in Athletes.” Biomedical Extending their biometric reach, weara- some Android devices, and has a Follow Signal Processing and Control 32 (2017): 124-9.
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NUTRITION
’Tis the Season to
Detox? By Michelle Lau
F
or some, the warm, blossoming April weather is a sure sign that it’s time for some spring cleansing. That is, detox diets. The term sounds innocuous and reassuring, as detoxification is defined as “the removal of a harmful substance (such as toxins) from the body.” But putting aside the frivolities of just another fad diet, can the promises of detoxing lead runners onto dangerous nutritional terrain?
Though detox diets are not fully grounded in science — with little scientific evidence supporting their efficacy — fasting has been around for ages, with deep roots in religious tradition. Many religions have at least one type of fasting ritual (like Ramadan is for Muslims), and Asians have long been using fasting as a part of preventive healthcare. Western-style detoxing, however, has taken on a different twist, with detoxing signifying anything from a three-day juice cleanse to a 10-day trip down starvation lane (with nothing more than lemon juice, cayenne pepper, laxative tea, and salt water to 64
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ease the hunger pangs).
A detox diet is arguably a dietary regimen involving a change of consumption habits in an attempt to remove toxins from the body. And the practice’s proponents tout benefits ranging from improved health, energy, and digestion to decreased inflammation and accelerated weight loss.
However, the detox phenomena can mean quite a few different things to different people — though any given program will oftentimes recommend starting off your weight-loss adventure with a fast, or some variation of a modified fast, as a first step for ridding the body of toxins. Next, following the initial detox phase, comes a very clean diet, consisting of wholesome plant-based foods, to continue the detoxification process — the ultimate hope being to restart with a refreshed and cleansed gastrointestinal tract. Also popular are the juice and soup detox diets. The juice regimen typically involves the short-term intake
of only raw vegetables, fruit juices, and water. Recommended daily intakes during the fast call for as much as 32-64oz of freshly juiced fruits and vegetables. Vegetables like celery, carrots, kale, spinach, beets, and other greens, plus fruits like apples, pineapples, and berries, are essential in this type of diet.
Soup diets, on the other hand, can be plant-based or made from animal-protein stock. Unlike a juice cleanse, the nutrition here stays in the produce because they are usually blended whole so the fibre remains and the addition of spices translates to extra nutritional power. Also, since soups are typically low in sugar, on this type of a diet you’re less likely to consume excess sugars, like you would from most juice cleanses. What really differentiates a soup cleanse from a juice cleanse is that by fuelling with soups you can manage to feel full with a lot fewer calories — but the fewer calories can also mean that you shouldn’t engage in your usual high-intensity and ener-
NUTRITION
gy-draining training, as you will most likely not be able to perform optimally whilst on either type of cleanse. Stick to something less intense, like gentle yoga.
Certain detox regimens even call for strict water fasting — without the necessary electrolytes for days, or weeks, you’ll undoubtedly urinate more, and in the process run the danger of depleting your body of essential electrolytes, like sodium and potassium. What’s worse, some of the detox products contain herbs that can have laxative or diuretic effects, leaving you more dehydrated than you already might be — and this draining effect will magnify after a long, hard run. As many of you might know, dehydration limits cardiac output and blood delivery to the active muscles during high-intensity exercise, and thus your under-hydrated state will have a negative impact on your performance. Visibly, such fad detox diets, especially if done frequently or for long periods of time, can be harmful and can
cause unpleasant side effects, such as cramping, nausea, vomiting, dehydration, headaches, and lack of energy, and can even enable more serious side effects like low blood sugar, low or high blood pressure, and nutrient deficiencies — all of these negative impacts will seriously impair your training and race-day performance. You might be left wondering: Do these detox diets work? There is no scientific evidence supporting the claims that they do — though many followers tout that they’re responsible for improving bowel health, preventing colon cancer, and even assisting in weight loss. On the other side of the argument, sceptics question their very safety. Given that you are a healthy individual without any health conditions, your gastrointestinal tract, lungs, liver, and kidneys can effectively remove waste from the body all by themselves, they already do so every day. And if you must go on a detox diet, do so under professional supervision and with an understanding of the potential dangers.
Can you detox healthfully? Perhaps all you need is a pantry cleanup instead of a colon cleanse! Get rid of some of the high-calorie low-nutrient foods, like chips, candies, and microwave dinners. The body might need to be detoxed if you are exposed to radioactivity or to poisons — not to food. Eating a healthy, balanced diet, filled with variety and a moderation of wholesome foods, one that is fibre-rich in fruits, vegetables, lean protein, and healthy fat (think salmon and avocado), and, don’t forget, one that is sufficient in fluids, only such a meal plan will help you step up your game on race day. Michelle is a certified nutritionist (MSc.) and nutrition expert who specialises in sports nutrition, weight management, and pre- and post-natal nutrition. For more health and nutrition tips, follow her blog, Nutriliciousss.wordpress.com, or her Instagram and Facebook @Nutriliciousss.
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NUTRITION
SUGAR FOR RUNNERS – FRIEND OR FOE? By Katia Kucher Dieting fads come and go. And these days, the latest trend dictates that we completely rid our diet of sugar — but though perhaps reasonable seeming, such a cutback can in fact be challenging and even unhealthy for runners. Even looking at nothing more than historical diet trends, we can safely conclude that any extreme diet encouraging the exclusion of an entire nutrient in the long run does not pass the test of time. As active runners, our goal is to focus more on a healthy, natural, balanced,
and clean diet.
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NUTRITION
W
e’ve lately been bombarded with a lot of negative reports on sugar. Though labelled as a ‘drug,’ as ‘toxic,’ and even as a ‘poison,’ as runners, how healthy can it actually be to completely cut sugar out of our daily diet? Overconsumption of refined sugars does indeed have several negative consequences: weight gain, drop of insulin resistance, heighten chance of cardiovascular diseases. And reducing our daily sugar intake does offer health benefits — however, for runners, athletes, and especially long-distance runners, cutting out our sugar intake carries negative consequences, like lowered stamina, subdued endurance, and decreased energy levels, all of which will result in a poorer race performance and will even impact our entire fitness level. These negative results share their root in the inadequate intake of carbohydrates — therefore, taking advantage of the performance-enhancing effects of sugar during training and racing is a must.
Two Types of Sugar
Natural: Natural sugars are found in foods like fruits, honey, vegetables, and lactose in dairy products. Glucose is a ‘simple sugar’ found in all the foods that contain carbohydrates. Vegetables that are higher in glucose include corn, squash, beetroot, and zucchini. Vegetables containing lower levels of glucose include mushrooms, tomatoes, asparagus, eggplant, celery, cucumber, green beans, and onions. Glucose is vital for the body to produce energy and it is easily broken down by every cell in your body. Fructose is another ‘simple sugar,’ which mostly comes from fruits and honey. Fructose is a bit harder to break down, so it’s a slower-release source of energy.
Refined: Refined sugars, such as white sugar, are natural sugars that are modified and turned into processed sugars. Sucrose is half glucose and half fructose, it then becomes a complex sugar. It is mostly extracted from sugar-beet plants or sugar cane, yielding your typical white sugar. Other processed sugars include high-fructose sugar, corn syrup, agave syrup, and molasses.
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The important difference between natural and processed sugars is how differently glucose and fructose is delivered to your body. Natural sugars found in fruits not only contain fructose but also tons of nutrients, vitamins, antioxidants, and fibre. Consuming this type of sugar allows the body to slow down the absorption of fructose. Eating foods with refined glucose, on the other hand, affects the body’s blood-sugar levels, causing insulin-level spikes and crashes. Refined sugars are processed quickly and easily by the body, often inviting overconsumption. The key to proper sugar consumption is finding a smart balance.
Tips for Runners and Athletes:
1.Natural sugars are fine: Yes, fruits contain fructose, and fructose seems to be more harmful than other types of sugars, but only when it comes from sources other than fruits. To eat a whole fruit is one of the healthiest ways of consuming sugar. A higher intake of fruits is a very effective part of consuming carbohydrates to provide energy for runners.
2.Cut down on refined sugars: The latest news trend is the following advice for an ideal diet: Cut out all types of sugars! But in reality, sugar destroys the body only when consumed in high levels (mostly refined fructose) and when combined with overeating. If we look at the Kenyan distance-runners’ common diet, we can see that consuming some sugar is not just necessary, but is productive. The Kenyans’ overall diet is quite healthy, with lots of vegetables, healthy starches (cabbage, beans, cornmeal, potatoes), and small amounts of meat — but notably contains no processed foods (with the exception of tea loaded with milk and sugar). And though they fuel their body several times a day with super-sweet tea, their performance levels are quite above the average, they have stamina and endurance, and are not overweight. That is a good example of the benefits of including low levels of sugars and some healthy carbohydrates in our diets — our bodies rely on glycogen for their energy, which sustains proper training, boosts stamina, and maximises race performance. 3.Don’t follow extreme sugar-free diets: Recent trends in diets encourage
For entertainment purposes, consider diet trends of the last decades:
1970s
Low calorie
1980s
Low fat
1990s
Low carb high protein
2000s
Detox and cleanses
2005s
Focus on healthy fats
2010s
Paleo, organic, vegan, gluten-free
TODAY
Avoid all sugars
people to cut out sugar, completely, and consume very low, or no, amounts of carbohydrates. Runners who have tried to go 100% sugar-free have experienced unexpected negative consequences. Some even tried a ‘no sugar no grain’ diet — the results were harmful. Following such a restricted diet made them feel sluggish and lethargic, which ruined their training and races. Some could barely run at all, but as soon as they started eating some healthy carbohydrates and sugars, they instantly
NUTRITION
started feeling better and stronger, and saw improvements in their performance levels. 4.Breaking a sugar addiction: Some people tend to have a ‘sweet tooth’ and overeat sweet treats. Indeed, sugar does have addictive properties, making you hungrier and crave more sugar. A good way to handle this sugar ‘addiction’ is to schedule your sugar treat into your diet. Just allow yourself to eat some sweet treat at a specific hour, and only a few times a week. Aim to replace the high-sugar treats with healthier versions, doing this slowly to make the transition easier. 5.Remember to eat healthy fats: Sugar is challenging because it tends to promote overeating. One of its worst incarnations is processed foods, which often combine high sugar levels and unhealthy fats (think ice cream, biscuits, cake). A healthy diet must focus on natural foods, healthy carbohydrates and fat, and mostly natural sugars. Including healthy fats in our daily diet provides lots of nutrients, stabilises our sugar levels and appetite, and produc-
es slow-release energy — all a great bene- during training is highly advised. Runners fit for long-distance runners. who try to take very little sugar while running tend to be hungrier post-run, and ef6.Use sugar to boost your stamina for fectively consume a lot more calories than training and racing: With the current runners who supplant their glycogen levels trend for ‘no sugar’ diets, many runners on the go. When running for more than 90 try to avoid taking sports drinks and gels minutes, the recommended intake of carwhile running. They worry that consum- bohydrates is 30-60g/h or 1-1.5 g/kg of ing those refined sugars will cause insulin bodyweight. As far as the recommended spikes, and will follow with a ‘sugar crash’ daily sugar intake for men, it is 37g, and is — which is untrue. Consuming sugars 25g for women. while running delays fatigue, providing a quick source of energy to the muscles, After running an ultra marathon, and havnervous system, and brain. Running or ing consumed high levels of sugar in the racing while consuming minimal sugars form of gels and sports drinks, a great will have a serious impact on a runner’s recommendation is to focus on eating lots energy levels and performance. We all of leafy greens, vegetables, healthy fats know that our body can only store up to (found in nuts and avocados), lean meat 2,000 calories of glycogen — meaning and fish, whole grains, and fruits and berthat after a few hours of running, our ries. That is a great way to reset the body’s body is completely depleted. Especially insulin levels. for long-distance runners, keeping our glycogen levels up from the start is critical Katia, owner of d.BeFit, is a NASM-certified — this will get us to the finish line. Some personal trainer, is a NASM Sports Nutrirunners can handle higher levels of sug- tion Specialist, is PT Global-certified, and is ars than others, so testing our nutrition TRX-certified.
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| ASIA TRAIL • JANUARY MARCH / APRIL / FEBRUARY 2017 2017
WWW.CNMTNTRAILS.COM
Where To Race In Asia
RACE DIRECTORY NUTRITION
DATE
RACE
DISTANCE
LOCATION
WEBSITE
18-Mar-17
Kathmandu West Valley Rim 50
10km, 35km and 50km
Nepal
ultratrailkathmandu.com
18-Mar-17
Northburn Station 100-Miler Mountain Run
5km, 10km, 21km, 50km, 100km and 100mi
New Zealand
northburn100.co.nz
18-Mar-17
AVOHK Reservoir Series – Shing Mun Reservoir
TBC
Hong Kong
avohk.org
18-Mar-17
UTHZ Ultra Trail Hangzhou 天狼杭州100越野賽
4km, 42km and 100km
China
iranshao.com/register/reg_races/UTHZ100
19-Mar-17
Hysan Healthy Hike & Run
5km, 13km and 21km
Hong Kong
actionasiaevents.com
19-Mar-17
Race for Water
15km and 30km
Hong Kong
raceforwater.adropoflife.org.hk
19-Mar-17
OSJ Trail (OSJ新城トレイル)
32km and 64km
Japan
powersports.co.jp/osjtrail/17_shinshiro_32/index.htm
19-Mar-17
Sydney Trail Running Series – Manly Dam
10km, 12km, 21km and 30km
Australia
bigredrun.com.au
19-Mar-17
TrailsPlus Urban Trails – Brimbank Park
2km, 5km, 10km, 21km, 42km and 50km
Australia
trailsplus.com.au
24-Mar-17
Buffalo Stampede – Oceania Skyrunning Championships
10km, 20km, 42km, 75km and Grand Slam
Australia
buffalostampede.com.au
25-Mar-17
WAA Hong Kong N.E. 50
25km and 50km
Hong Kong
xterace.com
25-Mar-17
Oxfam Trailwalker New Zealand
50km and 100km
New Zealand
oxfamtrailwalker.org.nz
25-Mar-17
The Dual Motutapu – Rangitoto Traverse
10km, 21km and 42km
New Zealand
thedual.co.nz
25-Mar-17
Arrowsmith Marathon
10km, 17km and 42km
New Zealand
multisportevents.co.nz/arrowsmith-races-marathonmtb-race-xidc86909.html
25-Mar-17
Nanjing Laoshan 南京老山200公里穿越賽
100km, 160km and 200km
China
51sai.com/5613
25-Mar-17
Jinhuashan 100km 金華山之巔百公里越野挑 戰賽
20km, 36km, 57km and 100km
China
zuicool.com/news/archives/25676
25-Mar-17
Suzhou International Cross-Country Race 東吳之 約蘇州國際越野賽
30km and 50km
China
iranshao.com/register/reg_races/suzhouyueye
25-Mar-17
Honey Terraces Trail Marathon 哈尼梯田超級跑
15km, 21km and 45km
China
utrma.com/event1/9552fc3c-1ad9-023e-16ceba7448688abf.shtml
26-Mar-17
Ultra Asia Race – Vietnam
160km in 4 stages
Vietnam
canal-aventure.com
26-Mar-17
Up the Buff Trail Race
16km and 25km
Australia
upthebuff.com
26-Mar-17
Bloated Goat
31km
Australia
perthtrailseries.com.au
26-Mar-17
Nanjing Mountain Marathon 南京山地馬拉松
12km, 25km and 42km
China
nanjing.huluanpao.com
26-Mar-17
Jiulongshan Spring Trail Race 北京九龍山春季 越野賽
30km
China
zuicool.com/news/archives/27643
26-Mar-17
Nanjing Lishui Mountain Half Marathon 南京溧水 國際山地半程馬拉松
5km and 21km
China
51sai.com/5614
26-Mar-17
XTERRA La Union (North)
Off-road triathlon
Philippines
xterraphil.com
26-Mar-17
Merrell Challenge
orienteering, coasteering, trail running and team challenge
Hong Kong
merrell-challenge.hk
1-Apr-17
Le Trail Des 3 Vallees
353km in 13 stages
Nepal
dawasherpa-experiences.com
1-Apr-17
Four Lakes 100
100km
Philippines
kotmtrailrun.com/four-lakes-100k
1-Apr-17
Old Spanish Trail
50km
Philippines
kotmtrailrun.com/old-spanish-trail-50k
1-Apr-17
Duncan's Run
6km, 25km and 50km
Australia
duncansrun.com.au
1-Apr-17
TrailsPlus Urban Trails – Princes Park
2.5km, 5km, 10km, 21.1km, 42.2km, 50km, 100km; 6h, 12h and 24h
Australia
trailsplus.com.au
1-Apr-17
The Green Race HK Ultra
35km and 70km
Hong Kong
tgr.run
1-Apr-17
Lijiang Action Asia 3 day Ultra Marathon
60km and 100km
China
actionasiaevents.com
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DATE
RACE
DISTANCE
LOCATION
WEBSITE
1-Apr-17
Ultra Tu Wenchuan 熊貓熱土環汶川超級越野賽
23km and 50km
China
asiatrailmaster.com/events/2016/5/15/ultra-tu-wenchuan
2-Apr-17
Round the Island
65km
Hong Kong
avohk.org/our-races/round-the-island/
2-Apr-17
Adventure Terra Race
Adventure race with trail and gorge running, orienteering and kayaking ~16-18km
Hong Kong
xterace.com
2-Apr-17
Hasetsune 30K
30km
Japan
hasetsune.com
2-Apr-17
Mt Buller Sky Run
22km, 36km and 45km
Australia
runningwild.net.au
2-Apr-17
Mt Solitary Ultra
45km
Australia
runningwildnsw.com/mt-solitary-ultra/
3-Apr-17
Bawuxianyuan Trail 金華山水暨八婺南山春季 越野賽
15km, 30km and 50km
China
iranshao.com/register/reg_races/bawunanshan
7-Apr-17
Oxfam Trailwalker Australia – Melbourne
100km
Australia
trailwalker.oxfam.org.au/melbourne/
8-Apr-17
XTERRA Rotorua Festival
5.5km, 11km and 21km and off-road triathlon
New Zealand
xterra.co.nz
8-Apr-17
Alpine Lodge Loop the Lake
25km
New Zealand
nelsonevents.co.nz/content/alpine-lodge-loop-the-lake
8-Apr-17
Jabulani Challenge
12km, 25km and 45km
Australia
jabulanichallenge.com.au
8-Apr-17
Wanaka Sun Marathon
5km, 10km and 42km
New Zealand
activeqt.co.nz/event/wanaka-trail-marathon
8-Apr-17
UTX 100 新縣百公里越野
50km and 100km
China
asiatrailmaster.com/ut-xin-xian
8-Apr-17
Fengzhe 50 瘋浙50
27km and 52km
China
zuicool.com/news/archives/15741
8-Apr-17
LBC Stairmaster Lantau
20km
Hong Kong
events.lantaubasecamp.com/stairmaster-series.html
8-Apr-17
Runivore – Explore Your Backyard 3.0
7km, 10km and 18km
Taiwan
taiwanathon.com
9-Apr-17
Mt. Dadon 台南大棟山越野
29.2km
Taiwan
facebook.com/events/371454866518999/?active_tab=about
9-Apr-17
Alpinamente Trail Relay Challenge
Team of 3 relay
Hong Kong
xterace.com
9-Apr-17
Buddhist Stupa Trail Marathon
50km
Nepal
ultratrailkathmandu.com/buddhist-stupa-stupa-marathon/
12-Apr-17
Great Himalayan Trail
1,600km in 50 stages
Nepal
trailrunningnepal.org
15-Apr-17
LBC Stairmaster Twins
10km
Hong Kong
events.lantaubasecamp.com/stairmaster-series.html
15-Apr-17
JN100 Ultra Trail 江南100越野賽
21km, 42km, 66km and 100km
China
zuicool.com/news/archives/27028
15-Apr-17
Kyoto Around Trail
30km
Japan
actrep-sports.com/
16-Apr-17
Daluoshan Trail Run 溫州大羅山越野賽
21km, 50km and 70km
China
zuicool.com/news/archives/26346
16-Apr-17
Crazy Beer Trail Run 瘋啤酒內湖挑戰三峰越野跑
8km and 14km
Taiwan
bao-ming.com/eb/www/activity_content.php?activitysn=1976&contentsn=10655
16-Apr-17
Wildhorse Criterium
11km, 22km, 33km, 55km and 50mi
Australia
runqueensland.com
22-Apr-17
Ultimate TsaiGu Trail 柴古唐斯括蒼山越野
30km, 62km and 100km
China
zuicool.com/news/archives/20113
22-Apr-17
Spartan Race
Obstacle race
Hong Kong
spartanrace.hk
22-Apr-17
Country of Origin
28km
Hong Kong
countryoforigin.asia
22-Apr-17
Routeburn Classic
32km
New Zealand
goodtimesevents.net
Sakuramichi Kokusa Nature Run (さくら道国際ネ
250km
Japan
shirotori-gujo.com/sakuramichi/main.html
23-Apr-17
XTERRA Danao (South)
Off-road triathlon
Philippines
xterraphil.com
23-Apr-17
Korea 50K
10km and 59km
Korea
asiatrailmaster.com/korea-50/
23-Apr-17
Higashitanzawamiyagase Trail Race
32.1km
Japan
k-y-trail.com/higashitan
24-Apr-17
The Ultra-Trail Nepal Spring Series
12km, 25km and 55km
Nepal
ultratrailnepal.com/Spring-Series/
29-Apr-17
XTERRA Malaysia
Off-road triathlon 22.25km or44.5km
Malaysia
xterramy.com
22-Apr-17
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イチャーラン)
| ASIA TRAIL • MARCH / APRIL 2017
Where To Race In Asia
RACE DIRECTORY NUTRITION
DATE
RACE
DISTANCE
LOCATION
WEBSITE
29-Apr-17
Hard As Nayls
4km, 8km, 10km, 15km and 42km
Hong Kong
hardasnayls.org
30-Apr-17
Hamilton Hilly Marathon
21km
Australia
hamiltonisland.com.au/endurance-series/hilly-marathon
30-Apr-17
TrailsPlus Mountain Trails – Maroondah Dam
10km, 21km, 30km, 42km and 50km
Australia
trailsplus.com.au
30-Apr-17
Otago Peninsula Challenge
8km and 23km
New Zealand
otagopeninsulachallenge.co.nz
30-Apr-17
Sunset Run
8km and 12km
Hong Kong
xterace.com
1-May-17
Yading Skyrun 龍騰亞丁越野賽
7km, 29km and 46km
China
cnmtntrails.com
3-May-17
Himalayan Running And Living XC Half Marathon
5km, 10km, 21km and 42km
India
runningandliving.com/our-runs/himalayan-marathon
5-May-17
Rinjani 100
27km, 36km, 60km and 100km
Indonesia
rinjani100.com
6-May-17
Tengri Ultra Trail
15km, 35km and 70km
Kazakhstan
tengriultra.kz
6-May-17
T42 Central Plateau
6.5km, 11km, 24km and 42km
New Zealand
t42.co.nz
13-May-17
Mid-summer Race 1 – Hong Kong Island
10km
Hong Kong
xterace.com
13-May-17
Penang Eco 100
50km, 100km and 100mi
Malaysia
endurancenature.com.my
14-May-17
Run Light Paddle : HK Island
Kayak and trail run
Hong Kong
terramar.hk
14-May-17
Totsu-kawa Trail
35km
Japan
actrep-sports.com
15-May-17
Trail de la Grande Muraille de Chine
5 stages: 14.7km + 14.4km + 12km + 9km + 12km
China
contrastes.com/produit/running/trail-muraille-dechine-2017-2/
17-May-17
TRACK Outback Race
520km in 9 stages
Australia
canal-aventure.com
18-May-17
Ultra-Trail Australia
22km, 50km and 100km
Australia
ultratrailaustralia.com.au
19-May-17
P1 Pulag 100
100km
Philippines
kotmtrailrun.com/pulag100k
19-May-17
Hardcore Hundred Miles
100mi
Philippines
kotmtrailrun.com/hardcore-hundred-miles
20-May-17
GreenRace Pottinger
6.5km and 13km
Hong Kong
events.tgr.run
Shangri-La Meri100k Ultra Endurance Race
24km, 45km, 55km and 100km
China
iranshao.com/register/reg_races/832938
20-May-17
Tianmu-7 天目七尖越野賽
50km
China
iranshao.com/races/988
20-May-17
Guanglu Island Mountain Maraton 大連廣鹿島山地
21km and 42km
China
iranshao.com/register/reg_races/guangld
20-May-17
Laoshan 100 嶗山100國際越野挑戰賽
23km, 50km and 100km
China
iranshao.com/register/reg_races/laoshanutr
20-May-17
Runners Wild Bario Sarawak
50km
Malaysia
facebook.com/Runners-Wild-543404465766957/?fref=nf
20-May-17
Ijen Trail Running
21km, 42km, 70km and 100km
Indonesia
asiatrailmaster.com/ijen-trail-running
Trainic World 100 Mile & 100 Km in Sai-No-Kuni (ト
100km and 100mi
Japan
trainic-world.com
Yatsugatake Nobeyama Highland 100km Ultramarathon (星の郷八ヶ岳野辺山高原100kmウルトラマ
42km, 71km and 100km
Japan
r-wellness.com/nobeyama/
21-May-17
Warwick Pentathrun- Warwick Credit Union “X” Country
4.6km
Australia
pentathrun.com
26-May-17
GlobalLimits Bhutan – The Last Secret
200km in 6 stages
Bhutan
global-limits.com
27-May-17
The Beast Trail
4km, 12km, 25km, 50km, 80km and 100km
Taiwan
beasttrail.taiwanbeastrunners.com
28-May-17
Shangri La Challenge
100km
China
xtechallenge.com
28-May-17
Kushigata Wind Trail
30km
Japan
kushigatawindtrail.com
29-May-17
Tenzing Hillary Everest Marathon
21km, 42km and 60km
Nepal
everestmarathon.com
20-May-17
20-May-17 21-May-17
香格里拉梅里100極限耐力賽
馬拉松
レニックワールド 100 mile and 100km)
ラソン)
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MARKET PLACE
ACTION X www.actionxstore.com
Causeway Bay Flat A, 1/F, Po Foo Building, 84-94 Percival Street, Causeway Bay
Discovery Bay North Plaza, Shop G16AG16C, G/F, 92 Siena Avenue, Discovery Bay
Sheung Wan G/F, 28 Bonham Strand, Sheung Wan T: +852 3102 2977 Daily: 11:00 - 20:00
ROUND THE WORLD www.roundtheworld.hk
Shop A, 51 Bonham Strand, Sheung Wan T: +852 2745 6988 Mon-Sat: 11:00 - 20:00 Sun: 10:30 - 19:30
STARLIGHT SPORTS Shatin Shop 284, Level 2, Ma On Shan Plaza, Ma On Shan, Shatin, N.T. T: +852 2613 8995
Tseung Kwan O
LANTAU BASE CAMP www.lantaubasecamp.com Shop J, Sea View Building, Mui Wo, Lantau Island T: +852 5463 6060
Mon-Fri: 8:30 -19:30 Sat-Sun & PH: 8:00 - 19:30 Closed on Tuesday
Shop B05, Level 1, Nan Fung Plaza, Tseung Kwan O, N.T. T: +852 2410 9096 Mon-Sat: 11:30 - 21:30
PRO RUNNER Shop L1A, Fitfort, North Point T: +852 2327 0488 Mon-Sat: 12:00- 21:00
Unit 8B, Trust Tower 68 Johnston Road, Wanchai T: +852 3461 9792
Mon-Fri: 12:00 - 15:30, 17:30 - 20:30 Sat-Sun: 12:00 - 18:00
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www.overlander.com.hk
Base Camp@Causeway Bay 3/F Gold Swan Commercial Building, 438–444 Hennessy Rd, Causeway Bay T: +852 3695 0871
Base Camp@Mongkok Rm 12-23, 12/F, Hollywood Plaza, 610 Nathan Rd, Mongkok T: +852 2117 1810 Packcity (Mongkok) Shop 229, Level 2, Trendy Zone, 580A-F Nathan Rd, Mongkok T: +852 2116 2707 GigaSports Unit 1, Level 8, Megabox, 38 Wang Chiu Rd., Kowloon Bay T: +852 2629 5009
Shatin Shop 536, Level 5, New Town Plaza, Phase 1, Shatin T: +852 3427 9626 Tseung Kwan O Shop 1129, Level 1, Phase II Metro City Plaza, Tseung Kwan O T: +852 2628 9902 Tsuen Wan Shop UG57, Citywalk, Tsuen Wan T: +852 2117 1720 Mon-Sat: 11:00 - 21:30 Sun: 11:00 - 21:00
GONE RUNNING
www.gonerunning.hk
OVERLANDER
ALL WEATHER www.allweather.hk
13 1/F Tung Choi Street, Mong Kok, Kowloon T: +852 2384 8890 Mon-Sat: 15:00 - 21:00
| ASIA TRAIL • MARCH / APRIL 2017
PASSION RUN 2160 Rama4 Rd., Klongtoei Klongtoei Bangkok, Thailand 10110 T: +662 6729141 Mon-Fri: 11:00 - 20:00
PATAGONIA www.facebook.com/ patagoniahk Tsim Sha Tsui G/F 25 Ashley Road. T: + 852 3622 2373
Mon-Sun: 11:00 – 21:30
Shop OT224, Level 2 Ocean Terminal T: +852 3188 2400 Mon-Sun: 10:30 – 21:30
Kowloon Tong Shop L2-06, Level 2 Festival Walk Tel: +852 3105 1223 Mon-Sun: 11:00 – 21:30 Causeway Bay Shop 730, Level Times Square T: +852 2506 0677
7
Mon-Sun: 11:00 – 21:30
Central Shop 2, 46 Lyndhurst Terrace, Central. T: +852 2155 9567 Mon-Sun: 10:00 – 20:00
Shatin Shop 516, Level 5, New Town Plaza Phase 1 T: +852 3188 8138 Mon-Sun: 11:00 - 21:30
ACTION PANDA www.actionpanda.hk
Suite P, 4/F, Kwun Tong Industrial Centre Phase 2, Kwun Tong, Hong Kong T: +852 9036 9403
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| ASIA TRAIL • MARCH / APRIL 2017