ASIA’S FIRST TRAIL RUNNING MAGAZINE November / December 2016
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25 TRAIL SHOES
FACTS ON
FRANÇOIS D'HAENE
MODELS TESTED
ASK THE COACH Become
Mentally Tough
TRAINING
FAT-BURNING NUTRITION
ULTIMATE ULTRA DIET SCOTT JUREK IN HONG KONG www.asiatrailmag.com
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| ASIA TRAIL • NOVEMBER / DECEMBER 2016
CONTENTS #19
10 48 Photo: Alexis Berg
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Photo: Alexis Berg
05 EDITOR’S NOTE 08 RACE NEWS Devil's Ridge 10 Facts on Francois D'Haene Trofeo Kima Vietnam Mountain Marathon Racing Madagascar Ultra Trail Jeju Mount Taihang Action Asia Nissan X Trail Taiwan Petra Marathon Green Race Lantau Vertical Aqua Terra Lantau 2 Peaks Moontrekker Ferei Dark45
FEATURES ON COVER 48 PROFILE
Scott Jurek in Hong Kong
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François D'Haene in the Gobi Desert participating in Devil's Ridge 70km race. Photo: Sunny Lee Photo: 轲影像
ON THE COVER 10 Facts on François D'Haene
54 TRAINING Fat-Burning
77 NUTRITION Ultimate Ultra Diet
58 REVIEW
80 RACE DIRECTORY
Trail Shoes 25 Models Tested
REGULARS
82 MARKET PLACE
40 RACE
Ultra Trail Gobi Race: 400km Self-navigation in the Desert ASIA’S FIRST TRAIL RUNNING MAGAZINE
66 ASK THE COACH
Become Mentally Tough
68 WOMEN'S CORNER
Go with the Flow
70 GEEK RUNNER Floating 72 NUTRITION Nutritional Ergogenic Aids
for Winning Edge?
November / December 2016
10
25 TRAIL SHOES
FACTS ON
FRANÇOIS D'HAENE
MODELS TESTED
ASK THE COACH Become
Mentally Tough
ASIA’S FIRST TRAIL RUNNING MAGAZINE
TRAINING
November / December 2016
FAT-BURNING NUTRITION
SCOTT JUREK IN HONG KONG
HKD 48
SINGAPORE SGD 9.90
25 TRAIL SHOES
FACTS ON
FRANÇOIS D'HAENE
ASK THE COACH Become
Mentally Tough
TRAINING
FAT-BURNING NUTRITION
ULTIMATE ULTRA DIET www.asiatrailmag.com
HONG KONG
10
MODELS TESTED
ULTIMATE ULTRA DIET
MALAYSIA MYR 12
THAILAND THB 250
INDONESIA USD 5
PHILIPPINES PHP 235
TAIWAN TWD 200
JAPAN JPY 750
SCOTT JUREK IN HONG KONG www.asiatrailmag.com
HONG KONG HKD 48
SINGAPORE SGD 9.90
MALAYSIA MYR 12
THAILAND THB 250
INDONESIA USD 5
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EDITOR’S NOTE
EDITOR: Clement Dumont
RACE NEWS EDITOR: Richard Cowley COPY EDITOR: Dominik Sklarzyk
CONTRIBUTORS: Andy DuBois Anna Boom Clint Cherepa Gavin Macarthur John Ellis Katia Kucher Michelle Lau Ruth Croft Xiaozhao Zhao PHOTOGRAPHERS: Alexis Berg Sunny Lee
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It took serious self-determination for Chinese ultra runner Bai Bin to compete at the arduous 400km Ultra-Trail Gobi Race on two consecutive years. We are proud to announce that he won this year’s event, in 92h 26min, crossing the finish line on a mere 5h of sleep. Photo: 轲影像
Why Trail Running Is Good for You?
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t’s undeniable, trails provide an escape from what can otherwise be an unexciting day at the office. The run nullifies the city noises outside, immersing us in the tranquil sounds of nature, letting you rapidly regenerate from your hectic day. And for weekend racers, there’s the thrill of that adrenaline shot to look forwards to. Trail running brings a healthy balance to your life, letting you express emotions and share passions with the running community — a friendly and encouraging bunch! When tackling ultras, trail running will make you mentally stronger. A successful race requires meticulous planning and dedication; it is an endeavour that engages you with a goal whose completion demands discipline and strategy. Because although you arrive on race day with goal A in your mind, you in fact must also have handy plan B and plan C. Goal A is often too optimistic, but its loftiness is exciting and motivating — and goal C is there to ensure that your mindset is determined to cross the finish line, no matter if goals A and B fail. For serious mental inspiration, read the photo story featuring survivors of the gruelling 400km Ultra-Trail Gobi Race. Plus, check out this issue’s illuminating interview with Scott Jurek, one of the most-accomplished ultra runners out there, who recently completed the Appalachian Trail — running it in 46 days! And our regular Ask the Coach section offers additional tips on becoming mentally tough.
Are those extreme challenges actually good for your body? Nothing extreme is really good (like Asians spending, on average, over 20h per week on their mobile phones), but getting out of your comfort zone definitely reinforces mental fortitude. 2017 is just around the corner — yes, it’s time to determine new extremes for the coming year!
EDITOR: Clement Dumont
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RACE NEWS
Gobi on Offer: From Narrow Red Canyons to High Mountains Devil’s Ridge – Gansu, China www.cnmtntrails.com
Photo by Sunny Lee - China Mountain Trails
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aking place in the southernmost region of the Gobi Desert, the first edition of Devil’s Ridge revealed a spectacular diversity of colours, vast plateaus, and majestic mountains. The race’s organisers stacked the start and finish area with massive tents and a music stage, this in the middle of an isolated valley a 1h bus ride from the closest city. Participants were surrounded by red canyons on one side and high-altitude snow-capped mountains on the other. After a relatively slow start, with several runners on the group lead, the Chinese ultra runner Yun Yanqiao together with favourite François D’Haene accelerated
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on the first valley crossing. The two then paced together to the highest point of the race, at 3,200m. From there, Yanqiao accelerated on the dirt road to establish a strong lead on the second valley crossing, with an incredible pace that D’Haene just could not keep up with.
“On the first part, we were running in a red canyon surrounded by steep red cliffs, which was quite unique, while on the second part we had this very steep off-trail ascent to 3,200m, which was breathtaking. Yanqiao accelerated on the valley crossing, a flat section that was not my strength so I let him go in the hope to catch him back on the next ascent,
but it never happened,” says Frenchman D’Haene, happy with his 2nd place. It was D’Haene’s first time visiting the Gobi Desert, and he admits finding the landscape amazing, like nothing comparable to his previous races around Beijing.
Yanqiao completed the 66km route, with 2,100m of elevation gain, in an impressive 6h 30min 40s, while D’Haene finished in 6h 43min 41s. Chinese Ji Duo completed the podium in 8h 34min. The 20-yearold Aussie Lucinda Bartholomew took women’s 1st, in 8h 48min, followed by American Sally McRae in 9h 40min, and Chinese Zhong Chun Liu in 12h 50min.
RACE NEWS
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RACE NEWS
10 Facts on François D’Haene Photos by Sunny Lee - China Mountain Trails Asia Trail talked with François D'Haene while he was training in the Gobi Desert, Gansu Province, in Western China. As a warm up, D'Haene was there participating at the Devil's Ridge 70km race, before winning the 167km Grand Raid de la Réunion a month later.
D’Haene’s notable achievements include: 1st at 2016 Vibram Hong Kong 100, 1st at 2012 and 2014 Ultra-Trail du Mont-Blanc, and champion title of the 2014 Ultra-Trail World Tour.
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D’Haene doesn’t drink pure water during races but relies on electrolytes (700-800mL per hour) — a supplement which he developed in collaboration with Nutrisens Sport — and eats one small energy bar every 45-60min. Plus, when the going gets hard, he will consume 1-2 gels. And he will rarely eat the food offered at checkpoints (sometimes a soup to break the sugary taste of gels and bars). Training in two-day blocks of 10-12h in the Alps, D’Haene completes one long run in the morning, a run in the evening, and another long run the day after. He will do this 1-2 times a week, depending on the coming races. D’Haene’s race calendar is limited to 3-4 ultras a year, plus a few short races in preparation for ultras (cross-country skiing races in winter). Technical ultras that last minimally 15h are his personal favorites. He doesn’t do specific training (like speed-work), but makes sure to spend long hours in the mountains to adapt his body for suffering during low moments at ultras. After winning the UTMB — twice! — he took a three-year break to ensure he gets the motivation to race the UTMB again, not just for the win but so he can enjoy the race and its special atmosphere. Expect to see him at UTMB 2017.
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D’Haene enjoys tough climbs and technical descents — long flats are not his thing (though he still has a decent 2h 35min personal marathon best). He does love a good piece of red meat and a glass of wine. D’Haene admits he eats a lot, as he’s always interested in trying local food of the country he’s visiting for a race (worth noting, he weighs 75kg for his 1.92m height). This year alone, he’s been in Asia three times — impressively winning the Vibram HK100 during one of his visits. Being a winemaker, with his wife, his bottles are available in China since 2015.
After breaking the GR 20 record (200km across Corsica Island in 31h 6min), he is now planning a trail expedition in the Himalayas.
RACE NEWS
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RACE NEWS
Asian Runners Making History at the World Skyrunning Extreme Series Trofeo Kima www.trofeokima.org By Ruth Croft Photos by Jordi Saragossa - SCOTT Running
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istory was written at Trofeo Kima with Nepali Bhim Gurung smashing Kílian Jornet’s record and Ruth Croft taking 2nd behind Emelie Forsberg. Croft, who recently joined SCOTT Running team, and continues to be part of Garmin team, relates her Trofeo Kima race experience to Asia Trail — the event being one of the most-technical races of the World Skyrunning Extreme Series. With a 20-year history, Trofeo Kima was set up in memory of mountain guide Pierangelo Marchetti, also known as ‘Kima,’ who was tragically killed while attending a helicopter rescue mission. The race takes part around Val Masino, 90km northeast of Milan, Italy.
Held bi-annually, the race is said to be the birthplace of skyrunning. Because of the shear difficulty and technicality, the race is restricted to 250 runners. Additionally, alongside with Kíllian and Emilie’s Tromsø Skyrace in Norway, and the Salo-
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mon Glen Coe Skyline in Scotland, Kima is the second race on the calendar of the World Skyrunning Extreme Series. The series’ name is self-explanatory, as these races are nothing short of extreme.
Measuring in at 52km — over 8,400m of ascent and descent — with seven mountain passes to cross, and sections of via ferrata (a protected climbing route with a steel cable running along the route), it has become known as one of the most-challenging and demanding courses. Along the way, you are running on rock, snow, and ice. Some parts of the course you even have to use fixed chains to climb or lower yourself down — bordering more on mountaineering than running. This route normally takes hikers five days to complete, in which you stay in refuges along the way, but the 250 ‘lucky’ runners had to complete the route at one go.
Being hailed the ‘crown jewel’ of skyrunning, having the chance to enter, I didn’t want to miss the opportunity to experience this iconic race. It looked epic. A group of us decided to go early and recon the last 15km of the course. I was pleased we did, as I got to really appreciate and take in the beauty of the area at a leisurely pace, because on race day I would definitely not have time to take my eyes off my feet. I had never seen a course like this, it was technical on steroids, and it was definitely going to challenge me. I really do not consider myself a technical runner, and after Kima, I still do not. [Asia Trail: Well, Croft did finish the 8h+ of technical running as 2nd woman, 17min behind Emelie Forsberg — it should not be long before Croft starts challenging Forsberg on future technical races.] The race was Italian in many ways, including the organisation. For example, consider the confusion about what we had to wear. It was first said that it was
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compulsory for the men to wear compression shorts to their knees and calf guards, or 3/4 tights. Then in the race briefing, the women were told we could just wear shorts. The response to why the women could just wear shorts was that the Italians like to check out the ladies’ legs. Well, I was fine with that, I would rather have an Italian checking out my legs than overheating in compressions and tights.
The race started off with a 7km climb on the road, and the ‘road runner’ in me made the most of this section, enjoying its relative non-technicality, knowing things would soon change. We then started boulder-hopping and navigating up to the first refuge, which sat on a ledge crowded with shouting Italians ringing cow bells. Then it all really began. Up and over I had to lower myself down with a chain onto snow and ice — and as I’m going down, I hear one of the safety marshals yell, “Rock!” I look up and a rock comes shoot-
RACE NEWS
Emelie is like a ninja on this sort of terrain, while I, on the other hand, felt like a fish out of water.
ing past, it was then that I briefly questioned myself — but I had committed to it now. We traverse down the first pass, slipping and sliding on the snow.
A train of Italians shoot by me, and my weakness in descending becomes rather apparent. I was coming second to Emelie Forsberg, just behind her to refuge 1 — but Emelie is like a ninja on this sort of terrain, while I, on the other hand, felt like a fish out of water. Generally, I was feeling strong on the ascents, better than I had in the previous weeks. It is amazing what a couple of weeks out of the heat and humidity of Asia and some time in the Alps can do for your climbing legs. Along the course were dispersed aid refuges. I remember running into one refuge lined with Italians. One guy had the list of all the participants’ names and numbers, and as I neared, they all chanted my name. That, mixed with the helicopter roaming overhead, sure made you feel like a rock
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star for a brief moment.
Fast-forward 6.5h and I had finally made it to the last refuge before the hairy 1,500m descent. I was physically and mentally tired — the shear concentration involved in this sort of race is something I had never before experienced. Constantly focused on your feet and footing, you can’t switch off even for a split second. I had a sigh of relief once I navigated my way down and reached the last 5km on the road, finally able to stretch out and get the legs really turning over. It is hard to put this race experience in words. Kima is Kima. The course, the atmosphere, the passion of the Italians, the brutality — there is no race I can compare it to.
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RACE NEWS
Meeting the Hill Tribes of Northern Vietnam Vietnam Mountain Marathon – Vietnam www.vietnammountainmarathon.com Photos: Viet Tuan
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he mountainous area of northern Vietnam was host to the Vietnam Mountain Marathon. Close to the major tourist destination of Sapa, the area includes the mountain range of Hoang Lien Son, Indo-China’s highest peak, Fansipan, reaching 3,143m, and five different hill tribes (each one colourful and with its distinct language and cultural values). Featuring five different distances, this race had something for everyone — a 10km, 21km, 42km (full-marathon distance), 70km, and 100km. Running along small dirt roads and narrow trails, through yellow rice fields, past water buffaloes, and across majestic mountains and valleys, runners glimpsed the
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authenticity of Vietnam’s landscapes and its people.
The 100km ultra had an elevation gain of 4,300m, with the highest climb reaching 1,780m. Taiwanese-based Petr Novotny took overall victory of the 100km, in a convincing winning time of 14h 53min 36s. Cao Ngoc Ha grabbed 2nd place in 15h 36min 9s, with Marcel Hoeche finishing 3rd male in 15h 59min 23s. In the female 100km race, four women finished the course, with Nathalie Cochet arriving in 18h 36min 17s, that’s nearly an hour ahead of runner-up Chi Nguyen, who finished in 19h 28min 26s. Jintana Kedphet clocked 21h 4min 59s for 3rd.
The 70km ultra challenged runners with its 3,000m D+, and like the 100km course, it hit the highest point on the course at 1,780m. Hong Kong-based Frenchman Antoine Epinette came home 1st, in a time of 9h 12min 11s. Following him were Cory Lewandowski (European runner based in Taiwan), in 9h 29min 22s, and Stephen Hargrave, finishing 3rd in 10h 36min 40s. Hong Kong-based Japanese runner Sayaka Matsumoto dominated the women’s field, winning in a speedy 10h 51min 35s. Amber Lane, another Taiwan-based runner, clocked 12h 20min 18s for 2nd, and Cherrie Chung completed the race 3rd in 12h 29min 9s.
RACE NEWS
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RACE NEWS
A ‘Born to Run’ Experience in Madagascar Racing Madagascar www.racing-madagascar.com
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he camps and the trails of this multi-stage 150km race are situated in the most-remote and inaccessible areas of the Diana Region in northern Madagascar. Participants felt privileged to run amidst waterfalls, volcanic lakes, red Tsingy canyons (located in Tsingy de Bemaraha National Park), rice paddies, and white-sand beaches. All this notwithstanding, what really makes this race unique is the local contact with the Malagasy. With 90% of the population living on less than $2 a day, the joy of the Malagasy is what really makes this race unique — with a few of the locals themselves taking part in the race. Hearing the locals from nearby villages singing and cheering with relentless energy, the participants were instilled with an extra adrenaline boost, encouraged by the villagers whose liveliness pushed the competitors out of their endurance comfort zone. On some occasions, you even had an entire village cheering, chanting, and dancing for the participants at the finish line of a stage.
Macau-based runner Marcus Fong wanted to try something different after racing seven marathons in the last few months. On a previous trip to Madagascar, Fong was seduced by the warm hospitality of the Malagasy, and he decided to come back for his first trail-run experience. Asia Trail asked him a few questions. 1.How did you train in Macau, a place with limited trails and climbs? Macau has no mountains, so I had no training lesson for the trail. I ran on the bridge between Macau and Taipa, and that is really how I prepared for the climbs. On the first stage, we had many ups and downs, and I felt like my Macau bridge training was completely out of context, but I managed to survive.
2.Your best memory of the race? People. The Malagasy. They are so nice and touching. Most of the local runners who took part in the event were wearing overused basketball shoes, casual shoes, or even barefoot; only a few had what we could call a pair of running shoes. And sev-
eral of them did not have a running vest or even a basic bag to carry the water and food. But they never complained about their lack of equipment compared to the over-equipped foreigners, they were here to enjoy the run, and they did. Unlike races in occidental countries where the runners carry the latest energy nutrition with electrolyte-packed energy powders and bars, the locals could only afford to have water with salt and sugar, but that did not prevent them to run faster than me! I admire them and this is what makes this event a unique experience. 3.How was the interaction with the Malagasy post-race? They were not feeling tired after running a stage, they were socialising with us, dancing, singing, playing music for hours at the camp. Not only the local runners, but also the villagers were joining this festive camp as they seldom meet foreigners in this isolated area. I felt I was a star in the villages as it was the first time for them to see an Asian, and they were very excited!
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RACE NEWS
A 3-Day Trail Run on a Calm Volcanic Island Ultra Trail Jeju – South Korea www.ultratrailjeju.com By Gavin MacArthur Photo: Purna
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ctober saw Jeju Island play host to Ultra Trail Jeju, a three-day stage race over the challenging volcanic terrain around Hallasan, the massive shield volcano that is South Korea’s tallest mountain. Now in its sixth year, Jeju is already drawing participants from East Asia, North America, and Europe, adventure-seekers looking to test themselves over 100km of rock-strewn forest single-tracks and paths, steep climbs and technical descents, highland walkways and coastal trails.
Stage 1 of the race kicked off at 7:00 a.m., on a cloudy, dry morning, taking competitors over a 32km route up the Gwaneumsa Trail on Hallasan’s northern slopes, as far as Baeknokdam, that is the spectacular volcanic crater at the heart of the mountain’s 1,950m summit. After surmounting the peak, racers faced into a choppy, demanding descent along the rocky Seongpanak Trail to Saryeoni Forest on Hallasan’s eastern slopes. Rapid climbing saw the leaders up and over the summit of Hallasan before the mid-morning skies cleared and the sunshine began to beat down in earnest. Despite the steep climb and rocky, technical descent, two South Korean runners, Ji Sub Kim and Jin Wan Kim, crossed the finish line together in a time of 3h 15min, setting a serious challenge for their chasers. The women’s competition was equally fierce, with the first-three women set to swap the race lead over the following two stages.
Stage 2 was a 36km test of hearts, lungs, legs, and willpower, traversing through the woods and grasslands around the Saseumi and Tarabi Oreum (volcanic hills) near Gasiri Wind Energy Complex to the east of Hallasan. Saturday
also saw a second group of trail runners competing for victory of a shorter 18km distance. Over the course of the stage, the sunshine never quite became strong enough to cause the runners problems, while a steady breeze provided welcome relief during the trail’s eight arduous 450m climbs.
Even with the dry conditions, the going proved tricky, with quite a few runners picking up bumps, scrapes, and sprains over the course. Still, the competition continued to be top class, with Ji Sub Kim finishing in 3h 10min. In the women’s competition, Bo Young Jan — the previous day’s winner — finished 3rd, with 2nd place Ye Ji Jeong maintaining her position, and Sung Hee Lee jumping from third to 1st place. Stage 3 was a rain-soaked, windy 32km run along the foreshore Olle Trail — raindrenched streets, rocky outcrops, and beaches that join the coastlands to the north of Seongsan Ilchulbong (Sunrise Peak) with the Jeju Folk Park at Pyoseon. The conditions did not present too much of a challenge to the frontrunners however, with Ji Sub Kim leading the stage from start to finish, despite sustained pressure from four chasers, with realistic hopes of catching him — a chase which resulted in an incredible finishing time of 2h 20min for the relentless leader. Once again, stage 3 proved to be a tough battle between the top-three women, ultimately Sung Hee Lee won the stage and the race in a total time of 12h 14min. Taking place over tough but manageable terrain, on an easily accessible island, Ultra Trail Jeju is an ideal first-stage race for newcomers to trail and endurance running in East Asia.
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RACE NEWS
Taihang Mountains: A Trail Famous for its Noodles Five Peaks Village International Trail Challenge – China www.rwrace.com
By Xiaozhao Zhao
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welling at the belly of the Taihang mountain range — the geographical divider of China’s two major zones (according to altitude and linear distance from sea) — Lingshou is a small county with long history, famous for its natural beauty since the Qin dynasty. The geological movements lasting several million years scalped the region’s terrain into vertical cliffs, zigzag ridges, and hills covered with a dense forest and colourful flowers. As the local folktale narrates, there are five high ridges around the village, which were regarded as the symbols of the Five Peaks, this being the origin of
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the village’s name — and therefore the race’s, too.
The fourth edition of the Five Peaks Village International Trail Challenge attracted over 500 runners from China and overseas on two distances: 24km and 50km. After several days of rain prior to the race, participants started in the chilly and cloudy dawn. Runners of the 50km distance dashed out along a 10km road descent, before stepping onto a dirt single-track and meadow trail, all the way up to the highest point (2,200m) at the 30km point. For the next 15km, runners
ascended up and back down the wooden catwalk, boulder trails, and rugged rocks, until reaching the steep, upward homestretch for the last 5km of road.
Considering Peiquan You’s winning time (4h 35min 33s), the race offered runnable sections despite its notable 2,600m elevation gain. The delicious sliced noodle was the featured local food provided at several checkpoints, a very popular dish among all runners, who named the race the ‘Noodle 50.’
RACE NEWS
RESULTS MALE 50KM 1. Peiquan You 2. Dayan Li 3. Zhijian Ding
4:35:33 5:10:29 5:31:17
FEMALE 50KM 1. Shuangyan Hao 2. Hongying Ling 3. Chunlai Jiang
6:04:44 6:16:32 6:34:28
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RACE NEWS
Photo: Sunny Lee
Jungle Race in Taipei Neighbourhood Nissan Action Asia X-Trail – Taiwan www.actionasiaevents.com
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he Nissan Action Asia X-Trail race took place on the outskirts of Taipei in Maokong, offering runners technical, natural trails with stunning views of Maokong, including the Houshan Mountain and Er Ger Shan. The technical course, consisting mostly of single paths, had a total elevation gain of 1,303m, with its highest point reaching 678m — the 9km course included a climb
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to the top of Houshan Mountain at 530m. Taiwanese Salomon-team runner Chiang Yen-Ching won the 17km distance in a time of 1h 42min 16s. Chou Ching, likewise from Taiwan, was the 2nd runner to cross the finish line, in 1h 46min 20s, and Russian runner Sasha Tarasov took 3rd in 1h 49min 8s. Salomon runner Chen Hsiu-Ching won the women’s 17km distance, in 2h 18min
13s. Her Taiwanese teammate Kuo WanTing finished 2nd in 2h 32min 43s, followed by Ho Jo-chun who arrived in 2h 37min 21s. In the shorter 9km race, local university student Syu Jhao-Yu wrapped up a win in 57min 21s, with Ho Feng-Chuan taking the women’s title in 1h 19min 59s.
RACE NEWS
RACE NEWS
Hilly Desert Marathon – Seven Wonders of the World Petra Desert Marathon – Jordan www.petra-desert-marathon.com
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ade famous by Harrison Ford in the movie “Indiana Jones and the Last Crusade,” participants had their own chance to take in extra-terrestrial sights at the Petra Desert Marathon, a race taking place across the desert recognised as one of the world’s seven wonders.
Starting in the ancient city of Petra, the desert marathon allows participants to soak up Jordan’s ancient history. The course takes runners through the arid desert and lunar-like landscape surrounding the city, whilst at the same time letting them experience first-hand the warm hospitality of the Jordanian people.
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With 1,100m of elevation gain, the full marathon traversed across a mixture of gravel and paved roads as well as covering desert, sand, and loose rocks — and this is nothing to say about the scorching temperatures. A race definitely not for the faint-hearted.
In the full-marathon men’s race, Chinese runner Ni Yusheng finished 1st overall, in a time of 3h 52min 37s. It was 2nd and 3rd for the UK, with Thomas Brendan and Nicolas David arriving home in 3h 56min 22s and 3h 59min 25s, respectively. At the women’s full marathon, it was still more success for the UK, as Brits Georgina Ayre — 1st overall in 4h 27min 23s — and Morven Bulloch — 3rd in 5h
2min 18s — both secured notable podium finishes. American runner Zoe Pye came in-between, that is 2nd in 4h 53min 28s.
At the half-marathon range, local Jordanian runners swept the podium in the men’s race, capturing the top-three spots, with Yazan Halasa finishing 1st in 2h 3min 58s, Nadeem Srouji 2nd in 2h 6min 28s, and Ali Al-Agbad 3rd in 2h 6min 28s. At the women’s half marathon, Marion Prebble, from New Zealand, crushed the field in 2h 20min 9s, while Iceland’s Vedis Olafsdottir obtained 2nd, in 2h 26min 37s, and local runner Areej Al-Hasani completed the podium in 2h 33min 30s.
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RACE NEWS
No Summer Break for Hong Kong Runners The Green Race Plover Cove - Hong Kong www.thegreenrace.hk Photo: Sunny Lee
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The race offers scenic but challenging 5km, 15km, and 30km stretches, with the longer event beginning with an uphill approach from Bride’s Pool Road to the sawtooth ridges of Pat Sin Leng. It then hits a short climb around Kwai Tau Leng, continues down to the Fung Hang waterfront,
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John Ellis, GoneRunning.hk
he inaugural Green Race Plover Cove, having taken place on September 3, potentially marks the new start of the Hong Kong racing season, with a race calendar so bloated that race directors are being forced to creep races further into the summer months. Thankfully, at this event the weather gods were kind, and a solid field turned up to play despite the race being sandwiched between the Ultra-Trail du Mont-Blanc and Ultra-Trail Mt. Fuji.
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and commands a final push up and down A Ma Wat to the finish.
An early lead group formed around Hung Fat Cheung, including Ng Wai Hei, Dennis Theodosis, and Henri Lehkonen, at which point Jeff Campbell made his move at Pat Sin Leng. With a VO2 max score of 74, speed would not be an issue for the Canadian short-race specialist, but still, questions around his endurance would need to be answered. As Campbell joked after the race, “the best pace is a suicide pace, and today is a good day to die,” he said quoting American Olympic runner Steve Prefontaine. Campbell, however, answered any and all concerns emphatically, building his lead to 5min by checkpoint 2 at Luk Keng, and
| ASIA TRAIL • NOVEMBER / DECEMBER 2016
then again extended that to 11min by the finish, breaking the tape in 3h 29min 2s. Behind him, Australians Henri Lehkonen and John Ellis had worked through the field and teamed together to finish equal 2nd in 3h 40min 32s, with Cheung narrowly behind in 3h 42min 21s.
For the women, Nicole Leung continued last year’s top form to take the win in 4h 31min 4s. She was followed in by Katia Kucher, in 4h 38min 23s, and Charlotte Taquet, in 4h 45min 41s. In the shorter races, the 15km winners were Richard Cowley, in 1h 56min 16s, and Emile Saint-Pé (also 2nd overall), in 2h 10min 20s. Shu Matson (in 34min 10s) and Winnie Beh (50min 39s) carried the 5km crowns.
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RACE NEWS
Climbing Lantau Peak at a VO2 Max Pace Lantau Vertical – Hong Kong www.lantauvertical.com Photo: Sunny Lee
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he third edition of the Lantau Vertical — which saw the largest numbers of participants to date — had 400 runners tackle the highest peak on Lantau Island (and the second-highest peak in Hong Kong). With the sun baking down and the beautiful blue sky above, the weather allowed participants to see Lantau Island in all its glory whilst duking it out on their way to the summit’s top. Starting at Shek Pik Reservoir, the Lantau Vertical is a 7km constant ascent along the Shek Pik Country Trail to Wisdom Path, before continuing up the steep 2km climb of Lantau Trail to the top of Lantau Peak at 934m.
With three different starting times — elite, experienced, and explorer — the men’s race saw the second-fastest-ever time recorded on the course. Jeff Campbell, from Canada — and whose rise in the Hong Kong trail-running scene over the past year has been very impressive — was in the lead at the 5km Wisdom Poles checkpoint, at 29min 18s, with Etienne Rodriguez chasing hard in 2nd place a mere 48s behind. Campbell then opened up the gap on the crucial climb to the top of Lantau Peak via the steep 2km step climb, to ultimately finish in 49min 47s, with Rodriguez making 2nd in 52min 26s. Kevin Scallan, from Ireland, cleared 3rd in 54min 7s.
In the ladies’ race, defending-champion Zein Williams once again dominated the women’s podium, making it home in 1h 1min 59s (18th place overall). Joyce Edmondson, yet another Canadian, improved on last year’s ranking with a fine run, finishing 2nd female in a time of 1h 8min 29s. Team North Face’s Baby Marites Sotto Bitbit, from the Philippines, arrived 3rd female, in a time of 1h 9min 59s.
All participants looked exhausted, but happy to have undertaken this VO2 max exercise. The finish at the top of Lantau Peak welcomed runners with freshly ground coffee and a friendly atmosphere — making this event unique and the hard effort worthwhile. 31
RACE NEWS
Unique Swim and Trail in Hot Summer Aqua Terra – Hong Kong www.terramar.hk
Photo: Lucian Chan
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he Aqua Terra offered Hong Kong’s insatiable running community a new fun race, with a twist. With much of Hong Kong’s races being designed as purely trail-running events, this contest combined the usual trail running with open-water swimming. Participants had the choice between a 1km swim followed by a 6km trail run, and an 18km trail-running race. For those who opted for the swim and run, the race started with the swim at South Bay Beach, them had participants run along South Bay Road, ascend the twins above Stanley, continue over to Violet Hill, and finish
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by Parkview. The 18km version followed the same first part of the route over the twins, before continuing over Jardine’s Lookout and Mount Butler, to also finish at Parkview.
At the swim-and-run race, triathlete Michal Francke finished 1st overall, in 1h 20min 9s (with a strong swim). Richard Cowley grabbed 2nd, in 1h 26min 16s, and Chris Davis rounded off the podium in 1h 29min 19s. In the ladies’ swim-and-run event, Katherine Pang was the 1st woman to finish in 1h 40min 31s. Kate Turbett clocked in 3min
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later for 2nd, and Wing Ng’s 3rd place time was 1h 48min 49s.
In the 18km trail race, local youngster Wai Hei Ng continued to impress; his 1st place time was 1h 55min 57s. Second went to another local runner, Tong Hui Yip arriving in 2h 1min 37s. James Park piped Mat Leng for 3rd by 2s, finishing in 2h 9min 52s.
The female 18km distance saw Megumi Matsui dominating in a very quick time of 2h 18min 52s. Lai Han Darnex Lui duked out 2nd, in 2h 50min 7s, and Mairi Mcinnes 3rd, in 3h 2min 44s.
thegreenrace.run
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RACE NEWS
Ixel and Williams Claim Lantau 2 Peaks Lantau 2 Peaks – Hong Kong www.actionasiaevents.com Photo: Sunny Lee
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ver 1,000 trail runners set off to tackle one of Hong Kong’s most-challenging trail races on the racing calendar. As the name of the event suggests, runners reach the second- and third-highest peak in Hong Kong on Lantau Island, that is Sunset and Lantau peaks, standing at 869m and 934m high, respectively. This year’s event — the race, by the way, each year changes its direction — saw participants climb the wooden steps beneath the cable car, continue along Nei Lek Shan, tackle Lantau Peak, and then Sunset Peak, and continue back to Tung Chung via the Wo Long Hang stairs. A total of 23km long, the race comprises 1,987m of elevation gain. On offer is also a shorter 15km race.
In the 23km distance, Australian The North Face runner Vlad Ixel claimed the overall title in 2h 49min 17s. Ixel reflected: “It’s hard, it’s short, but it’s hard. There’s some technical running, but the last downhill is a killer, as your legs are so tired and you just keep going and going, and when you finally hit the road, your legs feel like jelly.” Canadian runner Jeremy Ritcey, a Salomon Hong Kong-team member, was the 2nd male across the line, clocking at 2h 52min 20s. Irish runner Kevin Scallan arrived 3rd, in 2h 55min 12s. At the women’s race, Zein Williams — British Raidlight runner — won the female title, finishing in 3h 20min 59s, stating
afterwards: “It is so brutal. It’s honestly probably the hardest race in terms of distance and heights. There aren’t any other races in Hong Kong that have so much elevation in 23km like the Lantau 2 Peaks.”
Australian runner Sherrin Loh finished 2nd female overall, in 3h 33min 34s, with Filipino runner Baby Marites Sotto Bitbit of The North Face Adventure team claiming 3rd for her 3h 44min 47s performance. The 15km contest was won by Bryan Crane, from Canada, who beat the men’s field in 1h 30min 22s. While American Wendy Porterfield outperformed the females, in 1h 54min 2s.
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RACE NEWS
Chasing the Moon on Lantau Peak
Barcleys Moontrekker - Hong Kong www.barcleysmoontrekker.com John Ellis, GoneRunning.hk Photo: Sunny Lee
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s expected, this year’s Moontrekker attracted a strong local field, with the line up boosted by the visit of Scott Jurek, trail-running legend and seven-time winner of the Western States 100Mile Endurance Run — though admittedly his appearance was more of a social than a racing visit.
the final 5km, Ixel answered the question affirmatively, claiming the win and new course record in 4h 15min 24s. Behind him, Tsang had struggled with a lack of race fitness and an upset stomach early on, but still recovered to overtake Jensen in the later stages for 2nd, clocking 4h 32min 28s against Jensen’s 4h 33min 38s.
Trailing closely together, the leading pair clocked through checkpoint 2 at Pak Kung Au in 2h 33min. Ixel then pulled ahead to a 5min lead at Ngong Ping, the third checkpoint. After a scintillating climb up Lantau Peak — in just 25min 26s! (and just like that winning the Intel Great Ascent mini challenge) — there could be no doubt about the race’s winner, with the only questions around whether Ixel would be good enough to beat Stone Tsang’s 2015 record of 4h 16min 56s.
The shorter 30km Moonlit solo event saw Sam Fletcher and Ryan Whelan duke it out early, before Whelan hit the front at Pak Kung Au (checkpoint 2, at 16km). He never looked back, notching an easy victory in 3h 34min 58s, well ahead of Lantau local Nick Laqua, who clocked 4h 3min 14s, and Brian Lee (4h 35min 18s). The next two finishers were both women: Baby Marites Sotto Bitbit taking the crown in 4h 40min 5s, only 10s ahead of Britain’s Rachel Andrews (4h 40min 15s).
The Sunrise 43km race kicked off in Mui Wo, at 8:30 p.m., to warm and humid conditions and an excited buzz of an army of torch-lit heads. Fresh from a training stint in the French Alps, it was Anders Kartik Jensen who pushed the pace early, flying through Chi Ma Wan (checkpoint 1, at 18km) in just 1h 24min, with Australian pro Vlad Ixel hot on Jensen’s heels.
With a stage time of just 23min 52s for
With a few of the regular female pacesetters deciding to run in mixed teams, it was left to a well-paced Jeanette Wang to take the win in 5h 43min 12s. She beat out Sayaka Matsumoto, who arrived in 6h 6min 57s, and Stephanie Roland (6h 33min 37s), as well as a very relaxed Scott Jurek, who cruised through the course in 6h 41min 36s.
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RACE NEWS
Photo: Sunny Lee
Tough Night Run on Lantau Ferei Dark 45 - Hong Kong www.xterace.com
John Ellis, GoneRunning.hk
W
ith its new course, the 2016 edition of the Ferei Dark 45 marked a big departure from races of previous years. Instead of the familiar stages 4-8 of the MacLehose Trail, runners were treated to a similarly climbing-oriented 42km (2,700m D+), but this time around Lantau Island. Starting and finishing with road sections in Tung Chung, the new course also included thigh-burning ascents up to Ngong Ping, Lantau Peak, and Sunset Peak, as well as some runnable contours around Nei Lek Shan and the South Lantau Country Trail, plus a steep shiggy down to Pui O. In a fairly wide and open field, it was upand-coming Australian Henri Lehkonen
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who led out early, narrowing local speedster Hui Ho Tat into Pak Kung Au (checkpoint 3 at 18km) in a zippy 1h 59min. With Hui hitting some difficulties over the next stage, the chasing pack of Mark Walton, Chow Kin San, and Chan Kin Ming moved in to podium contention. However, it was still Lehkonen out front, eventually finishing in 5h 17min 1s — a comfortable win.
Reflecting on the contest afterwards, Lehkonen commented: “XTE put on a great race, the course design was fantastic, and it was great to see so many people out racing at night. My strategy was to nail the runnable sections and Lantau Peak, then hope I still had legs for the finish — and luckily my legs cooperated. Definitely helped to have my weapon of choice, the Ferei HL20.”
| ASIA TRAIL • NOVEMBER / DECEMBER 2016
Behind him, Chow Kin San also finished strong for a well-earned 2nd, in 5h 34min 44s, but the real late mover was Kiwi trail queen Marie McNaughton. In a typically well-paced run, McNaughton claimed two scalps on the final 7km downhill stage to finish 3rd overall, and 1st woman, in 5h 45min 47s, narrowly edging Chan Kin Ming, Bogdan Onyschenko, and Walton, who all finished less than 4min back.
Rounding out the women’s podium were Tsang Yin Hung, in 7h 6min 12s, and Adelinda Albarin, in 7h 7min 22s (the latter only 1min ahead of the former). The 24km half-course saw easy victories for Vlad Ixel (in 2h 49min 8s) and Zein Williams (2h 54min 27s).
RACE NEWS
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RACE
Super Ultra Distance Across Inhospitable Gobi Desert Ultra-Trail Gobi Race
www.utgchina.com.cn By Clement Dumont Photos by 轲影像
Ultra-Trail Gobi Race is a non-stop, self-navigated, and self-supported (and a rather sadomasochistic) 400km race. The track follows Xuanzang’s route, a 7th century Buddhist monk who travelled through the wilderness of the Gobi Desert, in the Gansu Province of Western China. The longest non-stop race in China is unlike any other normal challenge — this brutal race tests your stamina, strength, and navigation skills in the splendour of the unforgiving Gobi Desert — running through millennia-old ruins, and with the relentless clock never stopping its ticking.
The 30 selected runners first had to justify their extensive running experience, undergo an exhausting medical check, and meticulously plan their course. A logistical feat, as food and equipment preparations were to withstand temperature variances between -10 and +35 C. Each runner had to prepare 10 drop bags, which the organisers allocated at the rest points, 35-50km apart. With a total of 33 checkpoints, and a ratio of nine volunteers per runner, every couple of hours the participants were able to, however briefly, connect with nourishments and civilisation.
Although short, as stay was restricted to less than an hour, 10 of these checkpoints offered a much-needed massage, some hot water, and a shelter. Not only did the participants need to plan their food distribution, but also had to be creative about their sleeping strategy (which had to be very flexible indeed). The most-challenging aspect was the self-navigation at night, with GPS and waypoints several kilometres apart (keep in mind the absence of actual trails). With all these elements working against you, speed was not necessarily the most-important measure for doing well.
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“My best moment included running through four sunrises — and also the first time that I realised I was actually going to finish, about 340km into the race,” says Alfie Pearce-Higgins. “My toughest moment was clambering in and out of gorges in the dark as I approached checkpoint 8 (300km). I couldn’t see whether I should go around, so I just had to climb in and out for nearly 10km. I slipped several times and lost both water bottles from my pack,” recalls Alfie Pearce-Higgins.
In his memoirs of his 19-year journey, Buddhist monk Xuanzang described the area of the race as “nothing but barren sand and dry riverbeds, there is not enough water to nourish even a single blade of grass, one looks for birds in the sky and beasts on land, but finds none.”
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“When it is hot, the heat sears you like a flame, when it is cold, the wind cuts your flesh like a knife,” Buddhist monk Xuanzang describing the desert’s unforgiving climate in his memoirs.
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Adventure racer Pavel Paloncy reported to Asia Trail: “With no good map available, this turned out to be a one-of-a-kind race. We had to be able to use our GPS properly and be prepared for the unexpected. We were facing infinite canyons with no way for us to know how deep the crevasses were, how long they stretched for, and where the labyrinths will end. Crossing many canyons with no idea how much more are to come was extremely challenging, mentally. Terrain that was super flat — meaning that we had the next checkpoint at sight for 2-3h — wasn’t any easier. Moving slowly at night with sleep deprivation, making virtually no progress only added to the mental challenge.”
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The runners’ GPS indicated to them the shortest route, but this route would not have necessarily been the fastest.
Self-navigation required runners the constant use of their GPS to minimise extra kilometres. The actual course is 404km, but all runners did several kilometres extra due to the difficulty of taking the most-direct route, especially at night. Experienced Chinese runner Bai Bin took the lead on the last 40km to win in 92h 26min. In addition to having finished second the previous year, Bai Bin is a former sub-2:30 marathoner, and once ran all the way from Istanbul to China.
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Hong Kong runner Lau Chor Kin made the decision to leave rest point 7 (263km into the race) alone, in an attempt of reaching the highest point of the course, at 3,200m. However, after taking the wrong valley, he soon got lost, which resulted in several hours’ of wandering and serious sleep deprivation (he had to stop every few minutes to close his eyes). He describes the Ultra-Trail Gobi Race as the toughest challenge he ever undertook — still, the fighter in him was determined to reach the finish line, despite his numerous navigation mistakes that cost him several hours of frustration and doubt.
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Harvey Lewis, two-time winner of the desert 135-miler Badwater, suffered from serious stomach issues and had to dig deep to find unshakable determination to complete the 400km race in 120h 43min.
“The Ultra-Trail Gobi Race is in its own league of ‘super’ ultra races. To put the distance into perspective, the world’s most-famous desert race, the Marathon des Sables, which I trudged my way through in 2014, is 250km and is broken into six stages over six days. Add in the navigation, the extremes of temperature, and the need to develop a 'sleep strategy,' and the Gobi ultra becomes a logistically complex form of self-flagellation,” says Alfie Pearce-Higgins, who was leading the race for two days to finally finish 2nd in 94h 27min, which included a mere 5h of sleep.
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Runners spent 4-6 nights underneath a magical sky full of scintillating stars.
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Veronique Messina, the only female finisher, leaves the checkpoint alone at 6:00 p.m. on day 3, 285km into the course. The terrain seems easy with a downhill plain and a waypoint on the GPS at 13km to the valley at sight, and the rest point marking 300km. However, things get more complicated than expected. “I rapidly realised that the plain is actually a succession of deep canyons that looks like a complex labyrinth. I follow my GPS, go down to one of those narrow canyons taking a steep and technical path. Once at the bottom, I feel compressed by the surrounding red colour cliffs and my GPS fails to give me a direction due to a lack of satellite signal. Both my GPS and I are disoriented. It doesn’t take me long to decide to climb back to the surface, and eventually, after further inspection of the horizon showing the labyrinth of canyons, I decide to go back to the checkpoint to wait for the next runner.”
Runners experienced one of the most-inhospitable flat terrains after the 320km point: A dried-mud salt swamp trampled by mammals (camels and cows). “We had to jump from one clod to the other with the risk of twisting an ankle on each step because of the uneven terrain and crying feet that covered over 300km. As our body starts getting used to this unfriendly terrain after 2-3km, we then had to cross an undergrowth forest, avoiding the branches scratching our faces, while keeping an eye on the uneven terrain,” describes Veronique Messina, the only woman finisher, in company of Malaysian runner Allan Lee.
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PROFILE
Scott Jurek Back to Hong Kong for a Night Run
Jurek on his way to break the Apalachian Trail record.
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SCOTT JUREK
BACK TO HONG KONG FOR A NIGHT RUN By Katia Kucher Photos by Alexis Berg
The last time Scott Jurek came to Hong Kong was in 2002, to run the Oxfam Trailwalker — which his team won, also winning the race back in 2001. In 2015, Jurek set another world record for finishing the Appalachian Trail — 3,524km in 1,112h 7min (that’s over 46 days of running). Not only is he famous for all his record-breaking ultra marathons, but also for sustaining all this endurance and energy on a plant-based vegan diet. 49
PROFILE
Scott Jurek Back to Hong Kong for a Night Run
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ast October, Jurek, the world-famous elite ultra trail runner, came to run and support the Moontrekker and The Nature Conservancy. Being a part of the trail-running community for over two decades, Jurek ran his first ultra marathon — the Minnesota Voyageur 50 Mile Trail Ultramarathon (one of America’s oldest trail ultra marathons) — in 1994, finishing that race in second place.
Over the years he has set countless course records, including the Western States Endurance Run, a 100-miler which he won seven years in a row, starting in 1999. In both 2005 and 2006 he won the blistering hot 135mi Badwater Ultramarathon, setting the course record in 2005 (finishing in 24h 36min). Having the opportunity to attend one of his event presentations was deeply inspiring — Jurek is a very positive, motivated, level-headed, and well-balanced athlete. His main focus in life is nature and environmental conservancy, as well as maintaining a healthy lifestyle, which, besides regular exercise, he achieves through diet.
Indeed, since the misconception that vegetarian diets are unable to provide enough protein and energy to sustain a body across ultra distances has been proven wrong, ultra runners and athletes are turning to vegan diets, with some of the top runners on meatless diets, like Jurek himself, breaking world records. On that note, other world famous vegetarian runners include Ellie Greenwood from Vancouver Canada, record-holder of the Western States 100; Sage Canaday of Boulder, Colorado, winner of several ultra marathons; Brendan Brazier, a Canadian professional triathlete, also founder of Vega, the plantbased food-supplements brand; and Vlad Ixel, the famous ultra marathoner living in Hong Kong. All of these well-recognised athletes have proven that you can follow a vegetarian diet and still get all the protein and nutrients your body requires to run, and conquer, ultra distances.
Living in northern Minnesota, Jurek grew up fishing and hunting, experiencing the woods and nature. His family’s diet, he
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admits, consisted mostly of meat and potatoes, but in 1999 he became a vegetarian — since that decision, he hasn’t eaten meat for 16 years.
Transitioning took 1.5 years, and he suggests that slowly making changes in your diet to include more and more vegetarian foods will make the shift much easier, easier than going cold turkey. Back when Jurek started to make changes in his diet, he did not have the support or advice from a professional nutritionist. He started experimenting with nutrition during training, and had to figure it out on his own: “My body became a laboratory, I tried combining vegetables and grains, fruits and nuts. One time I experimented taking a small flask of olive oil on a 35mi run, thinking it would provide the energy, fat, and calories my body needed, but it ended up causing a few episodes of diarrhoea.”
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The key is to make sure you include a wide variety of foods in your daily diet. Jurek is a big fan of salads, quinoa, whole grains, and sprouted grains.
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A common mistake with vegetarian diets is that people, especially athletes or others with high metabolism, do not consume enough calories. During his presentation, Jurek addressed the importance of finding the right balance of protein, carbohydrates, and fat needed by your body. Everyone’s metabolism is different, so we need to test and experiment with our nutrition during training to pin down the right amount of nutrients our body needs for energy and for recovery. The key is to make sure you include a wide variety of foods in your daily diet.
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Jurek is a big fan of salads, quinoa, whole grains, and sprouted grains. He learned a lot about foods from his grandparents and family, especially about fermented foods, which he’s especially in to, like kimchi and sauerkraut. Fermented foods are full of beneficial enzymes, probiotics, omega-3s and B vitamins. Notably, sprouted grains provide more key nutrients than regular grains, being filled with B vitamins, essential amino acids, vitamin C, folate, and fibre. And there’s good news for those sensitive to grain protein, as sprouted grains also reduce allergy symptoms. When asked what benefits he noticed once he adapted a vegan diet, Jurek mentioned that he had more energy after long runs, recovered better, and felt healthier in general. Switching to a vegetarian diet also introduced him to all different types of world diets that he was now able to enjoy while travelling the globe for his ultra events.
His favourite food when visiting Hong Kong? The different types of mushrooms and fungi available in Asia. He also likes the seaweeds and spicy foods, like Thai coconut curry — this being one of his postrace comfort foods. Asking to Jurek about his thoughts on diet trends such as high-fat energy diets, or Paleo diets — his answer was that you can get some benefits at the beginning, such as weight loss, but at the end, as ultra runners, we still need the right amount of carbohydrates to supply our glycogen levels. Case in point: When Paleo-dieting ultra runners compete at races, they consume gels, carbohydrate energy drinks, and high-carbohydrate foods, because that’s what the body relies on for sustained energy during long endurance runs. What does he think about alcohol? Fine in moderation, but ideally avoid 2-3 days prior to a race, since it can cause dehydration. His main advice: Find and test the diet that works for you, and make sure it is well-balanced, caloric-dense, and nutrient-sufficient. His secret for getting through the Appala-
Jurek is a very positive, motivated, level-headed, and well-balanced athlete. His main focus in life is nature and environmental conservancy, as well as maintaining a healthy lifestyle, which, besides regular exercise, he achieves through diet. Photo: GFI Creative
chian (and other ultras)? “I try to focus on what I want to accomplish, like breaking the record. You have to have B and C goals in case goal A fails. When times are tough, you want to have things to motivate and drive you. Run for someone in mind, or a charity. Having something you are running for beyond yourself will keep you going.” Equally important, “accept discomfort and challenges which will help you grow as human beings and you will know that things will get better.” Asked about his favourite race, Jurek said it was running in Lewa, Kenya, seeing all
Photo: Sunny Lee
the wildlife and surrounding nature. He also mentioned Lantau Island, which he loved, saying that the run had him feel as if he transported in time. The renowned athlete is the author of “Eat and Run,” which was published in 2012, a gripping autobiography with titbits on running and nutrition. Currently, he’s working on another book, this one about his great experience running and breaking the world record at the Appalachian Trail in 2015, which should be released next year. One of his great advices during the presentation was “eat better, exercise, and feel better.”
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Ask yourself: How much time do I spend watching television, or surfing the Internet? Take some time and devote it to doing something good for yourself.
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PROFILE
Scott Jurek Back to Hong Kong for a Night Run
Scott Jurek’s 10 Running Tips 1. Making progress: If you want to improve as a runner, do some interval training at a 5:1 ratio. Start with 5min of hard running followed by 1min rest. Progress to 10min of hard running to 2min easy running, and then 15min of hard running followed by 3mins of easy running, etc. 2. Posture:
To run far, fast, and efficiently, you have to run with proper posture. Keep your shoulders back and your arms bent 45 degrees at the elbow. Allow your arms to swing freely. Lean forward, but not at the hips. Imagine a rod running through your body from the head to the toes. Keep the rod at a slight forward angle to the ground, with a neutral pelvis. 3. Foot striking:
In an ideal world, all runners would land on their forefoot or midfoot when they run. Forefoot striking is more efficient than heel striking. It uses the elasticity of the Achilles tendon and the arch of the foot to translate the body’s downward force into forward motion. But it’s not a perfect world, not every runner has a perfect technique. Midfoot landing is the
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Photo: Sunny Lee (Excerpt from his best-seller “Eat and Run”)
most-efficient and shock-absorbing technique. Your foot strike should land slightly in front of your centre of mass, or right underneath it. 4. Finding the time to train:
If you’re going to train regularly, you’re going to need to carve out part of your day, even if it’s 30-60min. Ask yourself: How much time do I spend watching television, or surfing the Internet? Take some time and devote it to doing something good for yourself. Use your commute to work to run, and do your long run on the weekend. 5. Pre-race food:
Eat a meal 3h before a race, then grab a light snack before the start. 6. Race food:
During an ultra marathon, eat the foods that work for you. Eat every 20-30min, and make sure you stick to a steady stream. Be consistent and stay on top of it, your body will need the carbohydrates. 7. Night races:
Follow your normal eating schedule during the day. During the race take some caffeine, but not too early, wait until you are a few hours into the race and keep
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taking some until the end of the race. Use the caffeine to stay awake and fire up your muscles. 8. Post-run food:
Eat 20-30min after a run or race to recover properly. Include 15-20g of protein and 100g of carbohydrates. 9. When you feel like quitting training:
Almost every competitor goes through a period when he or she feels like quitting. The best way to get your running mojo back is to lose technology (don’t wear your GPS watch), forget results, and run free for pleasure. 10. Stretching:
Focus on the ‘runner’s five’ — hamstrings, hip flexors, quadriceps, calves, and iliotibial band. These are the muscle groups that tighten even when people aren’t running, from bad posture, sitting, repetitive activities, and just living. Katia Kucher: Onwer of d.Befit, NASM certified Personal Trainer, PT Global certified Personal Trainer, NASM certified Sports Nutritionist, and TRX certified Trainer.
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TRAINING
Fat-Burning
Fat-Burning By Andy DuBois
D
oes increasing your body’s ability to burn fat for energy improve performance in trail and ultra running, and if so, how can we go about improving our fat-burning capabilities?
We know that we have limited glycogen stores (approximately 2,000 calories) and a hard 2-3 hour run will deplete these stores. For any races longer than that, we either have to supplement with additional carbohydrates or learn to burn fat more effectively. There are two problems with relying on additional carbohydrates: 1) the stomach can only absorb around 240 calories per hour, and since running burns 500+ calories per hour (depending on speed and body weight), there will be a deficit between what you can consume and what you will burn; and 2) many people have stomach problems trying to digest those 240 calories per hour.
This is where fat-burning comes in. In fact, you have ample fat stores to make up the deficit (even the leanest of runners will have over 20,000 calories of stored fat), but metabolising fat is more difficult and time consuming than carbs, hence the intensity at which you can run at, and still effectively burn fat, is lower. The good news is you can train your body to become a better fat-burner, teaching it to rely on fat as its predominant energy source, even at higher intensities. The two main methods are training and diet. There is plenty of research showing that a high-fat low-carb diet improves how much fat you can burn per minute, increasing the intensity at which you can still burn
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fat as an effective fuel source. A study known as the FASTER study1 (Fat Adapted Substrate Oxidation in Trained Elite Runners) compared two groups of elite ultra runners. One group on a high-fat low-carb diet (70% fat, 20% protein, 10% carbs) compared to a high-carb group (25/15/60). The results showed that the high-fat group was able to oxidise around 1.54g of fat per minute compared to 0.67g in the high-carb group during a progressive treadmill test to exhaustion. During the 3h treadmill test, at maximum fat-oxidation intensity VO2 max, the highfat-diet athletes’ fat-oxidation rates were around twice as high as those for the high-carb group. But maximum carbohydrate-burning rates were higher in the high-carb athletes.
Evidently, you get better at burning what you eat and less effective at burning what you don’t (as the high-fat diet negatively effected carbohydrate-burning). Now, if the thought of a high-fat diet doesn’t sound appealing, you might find some consolation in the fact that after five days of being on a high-fat diet, and then reverting back to a high-carb diet for two days, the increased fat-burning adaptations remain.2, 3 Research is pretty conclusive that highfat diets improve our ability to burn fat at much higher intensities than we thought possible — but what the research hasn’t demonstrated is that this will improve performance.
Detractors of high-fat diets say that a higher-carb diet reduces performance losses and chances of overtraining during heavy workloads,4 pointing out that the majority of elite endurance athletes are high-carb
| ASIA TRAIL • NOVEMBER / DECEMBER 2016
athletes.
The jury is still out, but what we can confidently say so far is that a high-fat low-carb diet does indeed improve fat-oxidation — whether it enhances performance, we can’t say. Another way of looking at the issue is that despite a very low-carbohydrate intake, there appears to be no negative effects on performance. Though we do need to keep in mind that performance in this context specifically refers to treadmill tests to exhaustion and time trials on treadmills under strict dietary guidelines. Whether we can confidently say that there are no negative effects on performance on a high-fat diet in trail and ultra races, with the huge amount of unexpected variables, remains to be seen. Scientifically Speaking
What can we learn and apply from the research so far? My personal belief is that given that many people suffer stomach problems during races, a malady significantly affecting their performances, if we can reduce the amount of additional calories we need to consume, then we reduce the risk of stomach upsets and therefore increase performance. Anyone who has had an upset stomach, battled nausea, or experienced vomiting in a race knows how detrimental this can be to their finish time.
That doesn’t mean we need to consume a high-fat low-carb diet, however. There are other ways to improve fat-burning without cutting out the carbs. The first is to simply make sure all your long runs and easy runs are done at low intensity. Because the higher the intensity, the harder it is for the body to burn fat for energy and so the more you’ll switch to carbohy-
Fat-Burning
Photo: Sunny Lee
PROFILE PROFILETRAINING PROFILE
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TRAINING
Fat-Burning
drates. Low-intensity training helps build that aerobic engine in your muscles, since fat requires more oxygen to convert to energy.
The next step is training in a low-glycogen state, which has been shown to enhance our body’s ability to burn fat.⁵ There are a number of ways to reduce muscle glycogen levels, here are some:
01
ZERO-CALORIE LONG RUN: Have your normal pre-run snack, or breakfast, and then head out for your long run with nothing else but water. You will need to run for at least 2-3h to reduce glycogen levels to a point where they are low and the stimulus for greater fat-oxidation kicks in.
02
ZERO-CALORIE LONG RUNS ON NO BREAKFAST: Wake up and have only water or tea (or coffee) and then head out on your long run, consuming water throughout. This is marginally harder than option 1, but you still need to run for several hours before you can say muscle glycogen levels are low.
03
BACK-TO-BACK RUNS: Do a high-intensity tempo session that depletes your glycogen stores in the evening and follow up with a long run the next morning with no breakfast before, or calories during, the run. The less carbs you have after the high-intensity run, the lower your glycogen levels will be, and the more reliance during the run the next morning will be extracted from fat. 56
| ASIA TRAIL • NOVEMBER / DECEMBER 2016
04
05
Photo: Alexis Berg
LOW-CARB EATING THE DAY BEFORE A LONG RUN:
LOW-CARB EATING COMBINED WITH CARB-DEPLETION RUN:
If you run long on Saturday, then on Friday reduce your carbs so that when you start Saturday’s long run you already have reduced glycogen supplies in your muscles.
This is the same as option 3, but with minimal carbs all day, so that the hard evening session uses up the remaining glycogen stores, making sure you are starting from very low levels for the morning run.
Fat-Burning As you can imagine, option 5 is substantially more difficult than the first one. Start with option 1, and when you feel comfortable doing 3-4h runs on no calories, drop the pre-run snack or breakfast. And once that feels comfortable, you can progress through the other options.
Options 4 and 5 are particularly challenging, and unless your fat-burning systems are extremely well developed, most people will find that the long run suffers the next day either from a markedly reduced speed or even inability to complete it. So you need to weigh it up before taking it to the next level. For most people, options 1, 2, and 3 will significantly improve their fat-burning capabilities, and it’s not necessary to go to options 4 and 5. RAISING THE INTENSITY
What about high-intensity sessions — do you need to have carbs to get the most out of these runs? If you’re on a high-fat lowcarb diet, your body will become adept at deriving glycogen from fats and proteins, and what researchers found interesting is that on a high-fat low-carb diet glycogen levels were similar compared with the high-carb low-fat-diet athletes. These adaptions appear to take significantly longer than five days. So short-term highfat low-carb diets will indeed result in very low muscle glycogen levels.
But if you do happen to have low glycogen levels due to hard training and insufficient glycogen replacement, then what effect does that have on high-intensity sessions? The research is interesting, with some studies showing that training in low-glycogen states can elicit the same — or better — fitness gains as those achieved during a high-glycogen state, even if the workout intensity isn’t as high due to a lack of glycogen.⁶
Whilst such workouts may be tough, not as fast as you may like them to be, or not allowing you to complete as many reps as you otherwise would be able to, their training benefits may in fact be the same. However, the confidence gained from doing a good high-intensity session may not be there if you are struggling to run times you normally run. I wouldn’t recommend it unless you are very well fat-adapted or have been on a high-fat low-carb diet for
several months.
This doesn’t mean you’ll need to consume carbohydrates during high-intensity training sessions. Assuming you don’t start the session glycogen-depleted, you’ll have enough glycogen for a 60-90min hard run. PRACTICAL APPLICATIONS
Once you are well fat-adapted in training runs, you should notice that during races your carbohydrate requirements are reduced. We are often recommended to obtain around 60g of carbs per hour for maximum performance, but for many that amount initiates stomach problems — so if through becoming better fat-adapted you can reduce that to 30-40g, this amount will be far easier to stomach.
Note, you should still do some long runs using race nutrition to determine what works best for you, trying out alternatives so that if on race day you have problems you have a plan B to fall back on. WHICH DIET IS BEST – HIGHCARB OR HIGH-FAT?
Whilst I am still of the belief that if your event is 2h or less, a high-carb diet is probably going to give the best performance outcomes, it becomes a lot less clear as distances increase. It does appear that a low-carb high-fat diet may be suitable for ultra runners. Is it any better? Time will tell. Personally, as a vegetarian it would be very hard for me to fulfil a high-fat lowcarb diet, but I have switched from a highcarb diet full of pasta rice and bread to one filled with vegetables, legumes, nuts, seeds, and fruit, so it is more balanced between carbohydrates, fats, and protein.
Adjusting your diet throughout the training cycles may be the optimal strategy — ensuring you include periods of higher carb intake paired with moderate-length harder sessions, and some periods of lower carb intake paired with longer, slower sessions. This is a new and exciting area for research that we’ll hopefully understand more about over the coming years. Andy is an award-winning personal trainer and elite endurance athlete specialising in ultra running. You can find more useful info
TRAINING
on his ultra running coach website (www. mile27.com.au). References:
1. Volek, Jeff, et al. “Metabolic characteristics of keto-adapted ultra-endurance runners.” Metabolism 65.3 (2016): 100-10. 2. Burke, L.M., et al. “Effect of fat adaptation and carbohydrate restoration on metabolism and performance during prolonged cycling.” Journal of Applied Physiology 89.6 (2000): 2413-21.
3. Burke, L.M., et al. “Adaptations to short-term highfat diet persist during exercise despite high carbohydrate availability.” Medicine and Science in Sports and Exercise 34.1 (2002): 83-91.
4. Achten, J., et al. “Higher dietary carbohydrate content during intensified running training results in better maintenance of performance and mood state.” Journal of Applied Physiology 1.96 (2004). 5. Hulston, C.J., et al. “Training with low muscle glycogen enhances fat metabolism in well-trained cyclists.” Medicine and Science in Sports and Exercise 42.11 (2010): 2046-55.
6. Cochran, Andrew, et al. “Manipulating carbohydrate availability between twice-daily sessions of high-intensity interval training over two weeks improves time-trial performance.” International Journal of Sport Nutrition and Exercise Metabolism 5.5 (2015): 463-70.
Does Your Body Burn Proteins for Energy? In extreme endurance events, protein can make up between 6-15% of the energy expenditure per hour. Based on that, it makes sense to add some protein into your race nutrition. But, no study has shown an improvement in performance from adding protein to the mix — plus there’s the issue of protein being harder to digest, which may invite stomach problems. Any protein you do break down during training can be restored simply by consuming a post-run drink with a balance of carbohydrates and protein in a ratio of around 4:1. The jury is out on protein during endurance events, so it may be something you try and see if it’s working for you. If you’re the curious type, remember it’s only a small amount you need. Rather than adding scoops of your favourite protein powder to your water bottle, look for a commercial sports drink that already includes small amounts of protein.
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GEAR
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Trail Shoes 25 Models Tested
| ASIA TRAIL • NOVEMBER / DECEMBER 2016
GEAR
TRAILSHOES 25 MODELS
TESTED
Merrell Bare Access 4 Weight: 200g Price: HKD 890 Drop: 0 www.merrell.com
CUSHIONING
Urban trail shoe. These glove-like-fit minimalist shoes are the lightest of our review roster. The thin 2mm lug Vibram sole gives good traction, a full-feel, and optimal contact with terrain. Gusseted tongue to stop debris from entering.
5
SUPPORT
7 BREATHABILITY
8
GRIP ON WET
8
GRIP ON DRY
8 HIGHLIGHTS: Minimalist,Responsive, Light
Vasque Vertical Velocity Weight: 315g Price: HKD 1,050 Drop: 4 www.vasque.com
CUSHIONING
5
SUPPORT
7 BREATHABILITY GRIP ON WET GRIP ON DRY
7 9
This minimalist, low-profile shoe is equipped with Vibram’s fantastic Megagrip sole, providing traction that’s reliable across all conditions. The interesting concept of lace-to-toe secures your foot across technical sections. A good choice for minimalist runners.
9 HIGHLIGHTS: Grippy, Fast, Comfortable
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GEAR
Trail Shoes 25 Models Tested
Salomon S Lab Wings 8 Weight: 280g Price: HKD 1,720 Drop: 9 www.salomon.com
CUSHIONING
6
SUPPORT
7 BREATHABILITY
9
GRIP ON WET
8
GRIP ON DRY
Minimalistic and very light, the well-redesigned S Lab Wings make you run fast. One reviewer, who is a shorter-distance trail runner, felt he could fly over the trails at quick speeds thanks to the good, reliable grip.
8 HIGHLIGHTS: Light, Agile, Grippy
Inov8 Trail Roclite 280 Weight: 285g Price: HKD 880 Drop: 9 www.inov-8.com
CUSHIONING
A versatile shoe that offers solid traction across all types of terrain — plus there’s some welcome cushioning to this minimalist pair. Comfortable toe box.
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SUPPORT
7 BREATHABILITY
8
GRIP ON WET
8
GRIP ON DRY
9 HIGHLIGHTS: Traction, Comfortable, Sturdy
Inov8 Trail Talon 250 Weight: 250g Price: HKD 1,280 Drop: 4 www.inov-8.com
CUSHIONING
7 SUPPORT
7 BREATHABILITY
9
GRIP ON WET
These shoes are ideal for covering shorter distances. Lightweight, fast, and comfortable — one reviewer, a shorter-distance runner, found these shoes particularly to his liking.
8
GRIP ON DRY
9 HIGHLIGHTS: Lightweight, Fast, Comfortable
Salming Elements Weight: 275g Price: EUR 140 Drop: 4.5 www.salming.com
CUSHIONING
7
SUPPORT
8 BREATHABILITY GRIP ON WET GRIP ON DRY
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A Swedish performance-minimalist shoe — its deep lugs optimised for muddy trails (and it’s got decent cushioning). The upper mesh works great in humid climate, toe box is notably airy.
6 8 HIGHLIGHTS: Breathable, Fast, Light
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GEAR
Salming Trail T2 Weight: 280g Price: EUR 150 Drop: 5 www.salming.com
CUSHIONING
Very comfortable and light, this pair feels like wearing sleepers. Superb stability, giving great sense of confidence on downhills. Ideal for short- to mid-distance runs (across not-too-technical terrains).
8
SUPPORT
8 BREATHABILITY
8
GRIP ON WET
7
GRIP ON DRY
9 HIGHLIGHTS: Fast, Light, Comfortable
New Balance Fresh Foam Gobi Weight: 250g Price: HKD 700 Drop: 6 www.newbalance.com.hk
CUSHIONING
A super-comfortable and good-looking city-to-trail shoe for non-technical trails. One-piece sole with non-aggressive, but grippy, lugs. Great minimalist shoes for speed-work and fast races. Good support and lightweight. A great value.
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SUPPORT
8 BREATHABILITY GRIP ON WET
8 6
GRIP ON DRY
8 HIGHLIGHTS: Light, Stylish, Versatile
Brooks Mazama Weight: 290g Price: HKD 920 Drop: 6 www.brooksrunning.com
CUSHIONING
7
SUPPORT
7 BREATHABILITY GRIP ON WET
9
These lightweight shoes are suited for short races, wherein speed and traction are of utmost essence. The upper’s double-layer mesh provides structure and excellent breathability.
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GRIP ON DRY
9 HIGHLIGHTS: Light, Fast, Responsive
Puma Faas500 TR V2 Weight: 330g Price: USD 100 Drop: 4 www.puma.com.hk
CUSHIONING
If Usain Bolt ran trail, he would wear these. Tremendous grip and traction. Confidence-inspiring hold with good underfoot protection. Excels across all types of trail terrains. A great leap forwards for Puma in the trail-running shoe arena.
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SUPPORT
8 BREATHABILITY GRIP ON WET GRIP ON DRY
7 8 9
HIGHLIGHTS: Fast, Grippy, Support
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GEAR
Trail Shoes 25 Models Tested
Vasque Trailbender Weight: 335g Price: HKD 1,100 Drop: 6 www.vasque.com
CUSHIONING
The Vasque Trailbenders provide runners with strong support and ample cushioning. Decent grip, these shoes would be suitable up to 50km races, providing sufficient support for runners being on their feet for many hours during a race.
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SUPPORT
8 BREATHABILITY GRIP ON WET
7 7
GRIP ON DRY
8 HIGHLIGHTS: Supportive, Cushioned, Grippy
Topo Athletic M-Ultrafly Weight: 300g Price: HKD 1,099 Drop: 5 www.topoathletic.com
CUSHIONING
Fantastic road-trail hybrids, their sticky rubber maximising control on wet rocks. The seamless upper structure makes the shoes very comfortable, plus there’s the wide toe box.
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SUPPORT
8 BREATHABILITY
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GRIP ON WET GRIP ON DRY
9 7 HIGHLIGHTS: Seamless, Hybrid, Comfortable
The North Face Ultra Endurance GTX Weight: 345g Price: HKD 1,490 Drop: 8 www.thenorthface.com
CUSHIONING
7
SUPPORT
8 BREATHABILITY
8
GRIP ON WET
With a Vibram outsole, this model provides firm grip, both on wet and dry grounds, its sturdy support reassuring the tester on his hours-long expedition.
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GRIP ON DRY
8 HIGHLIGHTS: Grippy, Sturdy, Stable
The North Face LiteWave Cross WP Weight: 285g Price: HKD 1,190 Drop: 6 www.thenorthface.com
CUSHIONING
8
SUPPORT
7 BREATHABILITY GRIP ON WET GRIP ON DRY
8 7
Lightweight and guaranteeing waterproofness, the pair will keep your socks and feet dry during your runs (especially appreciated on the long races during rain season). Comfortable to wear, and satisfy the category of hybrid-road-trail shoes.
8 HIGHLIGHTS: Light, Waterproof, Comfortable
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| ASIA TRAIL • NOVEMBER / DECEMBER 2016
GEAR
Mizuno Wave Mujin 3 Weight: 355g Price: HKD 920 Drop: 12 www.mizuno-hk.com
CUSHIONING
7
SUPPORT
9 BREATHABILITY
7
GRIP ON WET
The answer for long-distance runs, especially for runners liking shoes with uncompromised support. Michelin rubber on the outsoles does a great job on technical terrain.
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GRIP ON DRY
9 HIGHLIGHTS: Grippy, Supportive, Durable
Mammut TR 141 Weight: 365g Price: HKD 1,900 Drop: 9 www.mammut.com.hk
CUSHIONING
Remarkably agile for what appears like a bulky shoe. Excellent support for whole foot. Nice pinched tab for securing pull laces. Gusseted tongue. Trustworthy traction, and one-piece lugged sole. Good stability on all types of trails.
8
SUPPORT
8 BREATHABILITY GRIP ON WET
6 7
GRIP ON DRY
9 HIGHLIGHTS: Supportive, Grippy, Versatile
Scarpa Neutron GTX Weight: 335g Price: USD 135 Drop: 6 www.scarpa.net
CUSHIONING
8
SUPPORT
9 BREATHABILITY GRIP ON WET
7
These sturdy shoes make a serious deal out of support and durability. With Vibram grip, running on trails is a joy. The upper material provides good comfort.
7
GRIP ON DRY
9 HIGHLIGHTS: Cushioned, Stable, Durable
Altra Lone Peak 3 Weight: 310g Price: USD 150 Drop: 0 www.altrarunning.com
CUSHIONING
Altras are popular for their wide toe box and their zero drop. It does take time to adapt to the no-drop, as this reduces your hill strike but results in better running form. Our reviewers says positive things about their comfort and grip.
8
SUPPORT
8 BREATHABILITY GRIP ON WET GRIP ON DRY
8 7 9
HIGHLIGHTS: Stable, Durable, Comfortable
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GEAR
Trail Shoes 25 Models Tested
Skechers GoTrail Weight: 280g Price: HKD 1,099 Drop: 4 www.skechers.com
CUSHIONING
Light and extremely comfortable, GOtrail shoes have an excellent grip on both wet and dry lands. The cushioned outsole (mainly midsole) with low heel-drop rather encourages heel, or midfoot, strike.
8
SUPPORT
7 BREATHABILITY
8
GRIP ON WET
9
GRIP ON DRY
9 HIGHLIGHTS: Comfortable, Cushioned, Versatile
Skechers GoTrail Ultra 3 Weight: 320g Price: HKD 999 Drop: 8 www.skechers.com
CUSHIONING
From the mesh to the cushioned outsole, the shoes are surprisingly soft, with steadfast traction on dirt trails and rocky steps, be it wet or dry. Giving good support on roads and hard ground. Best for non-technical trails. Pair has unique drainage system in heel section.
8
SUPPORT
8 BREATHABILITY
6
GRIP ON WET
7
GRIP ON DRY
9 HIGHLIGHTS: Comfortable, Grippy, Reliable
La Sportiva Akasha Weight: 325g Price: HKD 1,090 Drop: 6 www.sportiva.com
CUSHIONING
Great fit and comfort straight out of the box. Aerodynamic shape, stable, and breathable (very important in hot weather), but the key feature is the outsole which is amazingly grippy. One of our favourite models we reviewed.
9
SUPPORT
9 BREATHABILITY GRIP ON WET
9 6
GRIP ON DRY
9 HIGHLIGHTS: Cushioned, Breathable, Grippy
Hoka Mafate Speed 2 Weight: 290g Price: HKD 1,480 Drop: 4 www.hokaoneone.com
CUSHIONING SUPPORT BREATHABILITY GRIP ON WET GRIP ON DRY
10 7 7 9
The Mafate Speed 2 is soon to become a hallmark of ultra-cushioning. Outsoles redesigned with Megagrip Vibram rubber, this shoe has everything to make you run far, uninterrupted. Master of cushioning, and a new level of grip.
9 HIGHLIGHTS: Light, Cushioned, Ultra
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| ASIA TRAIL • NOVEMBER / DECEMBER 2016
GEAR
Hoka Speed Instinct Weight: 270g Price: HKD 1,180 Drop: 3 www.hokaoneone.com
CUSHIONING
Hoka released this new trail shoe to offer a more-responsive model, whilst keeping their trademark soft cushioning. The cushioning/weight ratio is impressive. A very comfortable flat-feeling shoe that works best on dry terrain.
9
SUPPORT
7 BREATHABILITY GRIP ON WET
8 6
GRIP ON DRY
8 HIGHLIGHTS: Cushioned, Fast, Light
MBT Speed 16 Weight: 280 g Price: HKD 880 Drop: 0.5 www.mbt.com
CUSHIONING
10
SUPPORT
7 BREATHABILITY GRIP ON WET
7
This ‘anti-shoe’ uses a rocker in the midfoot, preventing you from landing on your heels, instead having you semi-automatically roll off your toes. It is an interesting concept, worth a try.
6
GRIP ON DRY
7 HIGHLIGHTS: Light, Mid-foot, Cushioned
MBT Zee 16 Weight: 370g Price: HKD 1,480 Drop: 3.5 www.mbt.com
CUSHIONING
10
SUPPORT
7 BREATHABILITY GRIP ON WET GRIP ON DRY
9 6 8
MBT’s Zee 16s have a thicker sole (47mm on the heel) than the Hoka’s most-maximal model. The rockered shape provides a different running experience, engaging your midsole strike. The pair is great for easy recovery runs, especially when your legs are beat up after a race. Despite its bulky look, they’re extremely light and responsive, from road races to non-technical trails.
HIGHLIGHTS: Light, Breathable, Cushioned
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ASK THE COACH
Become Mentally Tough
BECOME MENTALLY
TOUGH Listen to Your Mind By Your Mind (Clint Cherepa)
O
ne more kilometre, one more climb and descent — keep on going and don’t give up, because I know you can endure to the end. You think you can’t go any farther and that you are at your wit’s end. But I know better than you do. Why? Because I am your mind and I am stronger than your body. I am the one who decides when you have reached your limits. I will tell you when to stop. I am tough. That is, if you have trained me to be tough. Exercise me correctly and I will help you be the trail runner that you deserve to be, and that you can be.
Here’s how: To start, make a list of why you’re mentally tough. Everyone has the potential to achieve mental resilience, but not everyone decides to train their brain. Your list should include what you have accomplished so far and goals that you would still like to achieve. For example, make note of your tough races, fastest known times, and personal bests.
Stay away from weak goals. Instead, set goals around the things you are not good at. If you are a natural on short trail races, set your sight on longer distances. If you fly across flats, but get demolished by hills, start training on the hills. Focus on your weaknesses, and soon you will turn your weaknesses into strengths. Show me five of your closest friends and I
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will tell you who you are. Surround yourself with mentally tough role models — that is the true path towards mental strength. The world is full of mentally strong trail runners. Find them, study their habits, mirror their mindsets, and follow their lead.
Next, I want you to learn when to redirect your efforts instead of quitting. Yes, there will be times when you feel like throwing in the towel. Don’t. Quitters do not finish. When you are at the halfway mark of an ultra, and you want to give up, redirect your efforts. Focus on the next aid station or the finish line, not on your pain. Imagine the joy of finishing. Do something every day that you have been putting off. You can’t stand speed-work? I suggest you run a speed-session, today. You dread dialling in your nutrition? Sit down, right now, and figure out a smart eating plan. Are you putting off signing up for your first 50km, 100km, or 24h race? Don’t wait any longer, flex your brain and sign up, tonight.
To successfully get things done, you need to control your environment by minimising distractions. In our technology-glutted world, please find the balance between usefulness and overuse. There are days when you should leave the tech at home. The trails have a whole new vibe when your watch isn’t annoyingly beeping and your iPhone isn’t neurotically singing.
| ASIA TRAIL • NOVEMBER / DECEMBER 2016
Going minimal will allow you to practice mindfulness and breathing techniques. While training, try to laser focus on the here and now. How do your muscles feel? Are you breathing short and heavy? Should you speed up, or maybe slow down?
Training is not easy. It takes focus, persistence, and discipline. Trust me — it is worth it when you visualise successful outcomes for difficult tasks. Do you have a hard training-run scheduled? Envision yourself feeling strong at the finish. I have been witness to your body saying that you can’t go on, and that you need to slow down and possibly stop. I have only one thing to say to that, stop listening to yourself and start talking to yourself. Tell yourself you can go on — because you can. Tell yourself there is no need to slow down.
Everybody has advice, so listen to all feedback, but take action selectively. Some feedback is worth its weight in glycogen, but not all is worth taking action. You are an individual, so figure out what works for you to become mentally tough. Do you feel weak? I will make you strong. Do you feel strong? I will make you stronger. Inspiration for this essay came from the infographic of Dr. Duncan Simpson and Adam Morris.
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ASK THE COACH
WAYS TO BECOME
MENTALLY TOUGH
LEARN WHEN TO 'REDIRECT' YOUR EFFORTS INSTEAD OF QUITTING
VISUALIZE SUCCESSFUL OUTCOMES FOR DIFFICULT TASKS
2 9 4
CONTROL YOUR ENVIRONMENT BY MINIMISING DISTRACTIONS
MAKE A LIST OF WHY YOU'RE MENTALLY TOUGH
1 3 5 8
SET GOALS AROUND THE THINGS YOU ARE NOT GOOD AT
6
STOP LISTENING TO YOURSELF AND START TALKING TO YOURSELF
10 7
DO SOMETHING EVERY DAY THAT YOU'VE BEEN PUTTING OFF
SURROUND YOURSELF WITH MENTALLY TOUGH ROLE MODELS
LISTEN TO ALL FEEDBACK BUT TAKE ACTION SELECTIVELY
PRACTICE MINDFULNESS AND BREATHING TECHNIQUES
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WOMEN’S CORNER
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by Anna Boom ife is good. Your past two weeks of running fuelled your love of trail running. Increasing your distance and speed feels, oh, so good. Then, suddenly, bam… boom… crash! The next run has you feeling that your legs have turned to lead, your heart is racing, your breathing is laboured, you’re hot as hell — and you haven’t the slightest desire to lace up those shoes and head out the door! Even with your smart and well-thought-out training plan, could it be that you are overtraining? Perhaps not. Chances are this could be your menstrual cycle wreaking havoc on your running goals. You can adjust your training and race strategy to your advantage by understanding the hormonal changes a woman’s body undergoes throughout the month. Hormonal Fluctuations
To get a better grasp on the situation,
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we need to review the elementary facts. The first day of your period is considered day 1 of your menstrual cycle, with a cycle lasting about 25-30 days. Throughout the month, the rise and fall of hormone levels directs the progress of the menstrual cycle. Hormone levels drop before day 1 of your period, causing the uterine lining to shed. Cramping and bleeding may then last 3-5 days. The first half of the cycle is known as the follicular phase, characterized by the rise and fall of oestrogen. At this time, increased levels of the follicle-stimulating hormone rouse the egg-containing ovaries, while increased oestrogen levels stimulate the renewal of the uterine lining. Then, oestrogen levels fall. Follicle-stimulating and luteinizing hormones then rise sharply, indicating ovulation (the few days between the follicular phase and the luteal phase). Ovulation is the mid-cycle release of the egg from a mature folli-
cle. The second half of the cycle, known as the luteal phase, is characterized by the rise, and then fall, of progesterone. Oestrogen also rises and falls with progesterone, but at much lower levels. If a fertilised egg is not implanted in the uterine lining near the end of the cycle, pregnancy will not occur and hormone levels will fall. The drop in oestrogen and progesterone levels triggers menstrual bleeding, and the cycle begins again.1 Track Your Cycle
Every woman’s body is different, and we all run on a different hormonal schedule. Awareness of the changes in your body throughout the month can help you better adapt your training and racing schedule to your needs. One way to determine your cycle is to make a note in your calendar or training schedule. Mark the start of your period
WOMEN’S CORNER (which is the beginning of the follicular phase). About halfway through the cycle, ovulation occurs. If you take your temperature daily, a rise of about 0.5°C indicates ovulation and the start of the luteal phase. Water retention, causing weight gain, occurs at the end of this phase. The last 5-7 days of the luteal phase (pre-menstruation, when the levels of oestrogen and progesterone drop) can trigger PMS (premenstrual syndrome). Track your heart rate, effort level, and mood during training runs to find your sweet spot. Knowing where you are in your cycle can give you a better understanding of why you may feel invincible one day and depleted the next.2 What This Means for Women out on Trails
You should consider your period’s length and intensity. Women experiencing heavy menstrual bleeding should chow down on iron-rich foods and talk to their doctors about taking an iron supplement. Increased blood loss can lead to a decrease in important oxygen-transporting iron molecules in your blood cells. Women prone to heavy cramping may find running on these days difficult. Regular exercise has been shown to decrease the intensity of cramps over time.2
Moods and emotions will fluctuate with hormonal changes. More positive moods are associated with ovulation and the start of the luteal phase. This would be a good time to tackle that hard tempo run, tough speed session, or even conquer a race. Negative moods and emotions are evident at the end of the phase, with PMS, and during menstruation. Be aware of this when you feel no desire to do the things you usually love to do. Take this time to either rest or go for an easy run. Even if it is hard to lace up at this time of your cycle, you may find that all the feel-good endorphins produced by running will fight back against the negative feelings brought on by PMS.2 Weight gain may also occur during pre-menstruation. High levels of progesterone cause disruption to the renin-angiotensin system, which is responsible for the balance of sodium and
potassium levels, causing water retention and subsequent weight gain just before your period.2 Not only does the added weight gain from water retention make you feel bloated, it also requires more energy to carry around. Gravity always pushes down on you while running, so that extra weight requires even more energy by your legs to push you forward, making gravitational forces that much harder to conquer! Of course you feel tired and drained the couple of days before your period starts! Unlike increased muscle mass, which can help you run faster, water weight is literally a drag. Errors and injuries from tripping and falling may also be attributed to the end of the luteal phase. One study looking at female soccer players found that they made more errors and had more injuries during pre-menstruation. Maybe it’s that added bloating which makes us a bit clumsier and off balance!
Disruption to a normal menstrual cycle can be attributed to strenuous exercise. Some female athletes experience a shorter luteal phase. Also, many women runners do not get a monthly period. This is associated with very low body fat, decreased body weight, increased training load, and physical stress. An absence of menstrual bleeding does not indicate that you are infertile. You can still get pregnant even if you haven’t gotten your period in a while. If you are one who is lucky enough not to get your monthly visit from Aunt Flow, be careful. Some studies indicate that a long-term absence of menstruation in runners has been linked to “premature bone loss and increased stress fractures.”2 If this is a concern, take some extra time off for recovery after a big race to gain some extra healthy weight before the training cycle.
Fat metabolism, better for long slow runs, increases along with oestrogen levels. Women are more efficient at burning fat as fuel than men during endurance exercises, giving us a one up as distances go long. Hip-hip-hooray for ultra running! Fats contain twice as much stored energy as carbohydrates and proteins. Increased oestrogen makes use of fat over glucose for fuel and lowers blood lactate levels.3 This
better use of fat stores just before and after ovulation allows women to go farther and faster. Along with the positive emotions associated with this time of the month, the beginning of the luteal phase may be your prime time for racing and kicking butt.
Oral contraception is used by some athletes to control the timing and effects of menstruation. While the pill is good for timing your period around race day and levelling off the emotional PMS rollercoaster, there are other effects to consider. The pill causes some women to gain weight, which can be a hindrance to endurance running. One study determined that the young women runners on the pill did not experience the endurance benefits of increased fat metabolism along with the increased oestrogen levels.2 Before altering any medications, discuss your questions and concerns with your doctor to determine the right contraception for you. Female competitive athletes and recreational runners have proved that our bodies are built for the rigors of trail running. Yes, we are different than men, but we can also use those differences to our advantage. Every woman’s cycle is different. Know when your period is expected. Show up race day, or even to a long group run, with a couple of tampons or pads tossed in your pack. You may find that someone else needs them more than you do. Stop fighting against your natural cycle and just go with the flow. Anna, founder of Women Out On Trails, is an avid trail ultra marathoner and triathlete based in Japan but racing all over Asia. References: 1Ferin, M. “The Hypothalamic-Hypophyseal-Ovarian Axis and the Menstrual Cycle” The Global Library Of Women's Medicine DOI 10.3843/GLOWM.10283 (2008). 2Reilly, T. “The Menstrual Cycle and Human Performance: An Overview.” Biological Rhythm Research 31 (2000).
3Kravitz, L., Cazares, A., & Mermier, C. “Women, hormones, metabolism & energy expenditure.” IDEA Fitness Journal 10.7 (2013): 56-64.
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GEEK RUNNER
The Benefits of FLOTATION THERAPY FOR RUNNERS hether you’re preparing for your first trail run, embarking on an ultra, or trying to beat a personal best, your mind will play an essential role in your success, as will the way you treat your body between training sessions. Asia Trail enjoyed a float-therapy session, and here shares the many pain-relief and relaxation benefits of this popular therapy.
Floating has become a respected therapy in the world of sports, with increasing numbers of professional athletes, spanning a wide variety of specialties, making floating therapy a part of their training regimes. Olympic gold-medallist Carl Lewis and renowned footballer Wayne Rooney are just two of the world’s top athletes who successfully utilised float therapy to improve their performances.
How Does Float Therapy Work?
Also known as Floatation REST (Restricted Environmental Stimulation Technique), the floating process in-
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volves lying in a pod filled with 500kg of Epsom salts. This hefty amount of salt changes the water’s density, allowing your body to float weightlessly. The water heat matches skin temperature, resulting in a warm, comforting environment that feels similar to zero gravity. Here, sensory stimuli of light and sound have been cut off, allowing you to fall into a calm, meditative state while remaining buoyant.
Not only is this beneficial for physical ailments or issues, it also gives you the power to advantageously impact your subconscious, relieving the stress and anxiety that can hold athletes back.
Decreased Recovery Time
Floating takes pressure off overworked muscles, bones, and joints, letting your body rest and recover without the relentless burden of gravity. This unique resting period can significantly increase recovery time after training, and can even speed up repairs following injury by allowing your muscles and tendons to focus purely on regenerating.
The increase in blood circulation allows waste and chemicals, like lactic acid, to be washed away, amplifying your body’s ability to heal in a shorter amount of time. Meanwhile, as you float, the Epsom salt’s composition of magnesium and sulphate is absorbed by your body and acts as a protein builder for your joints.
Diminish Muscle Pain
The decrease in lactic-acid levels leads to a decrease in post-training pain. Lactic-acid build up accumulates in your muscles during your active sessions, and an excess amount of the acid can cause cramps, tightness, and discomfort. Floating stimulates the removal of lactic acid while encouraging the release of endorphins, our body’s natural painkillers. Plus, the salt reduces your muscles’ inflammation and swelling, allowing for decompression and reducing tensions.
Lower Risk of Injury
By loosening muscles that have been tightened due to training, floating re-
GEEK RUNNER
duces the risk of injury at upcoming running events or conditioning sessions. Interestingly, as your body relaxes during a float, it also gives you the time, opportunity, and headspace to focus on how each part of your body feels. This has actually resulted in athletes noticing pain, discomfort, or misalignment in certain areas that they weren’t aware of before, allowing them to seek help or modify their training.
Maximise Mental Fitness
As we said, there’s more to an athletic program than physical training. Visualisation and mastering your ‘inner game’ are both respected techniques among modern sportspeople who recognise the power of the mind when it comes to reaching peak performance. While in a float session, athletes are encouraged to visualise the outcome they want, since during this medita-
Floating stimulates the removal of lactic acid while encouraging the release of endorphins, our body’s natural painkillers.
tive state the mind becomes more open to suggestion. This environment, free from outside distractions and stimuli, allows you to reach a new level of concentration and focus, which can positively impact your overall training.
Improve Sleep Quality
The floatation pod not only makes it easier to clear your mind of outside worries, but once your body relaxes and loses tension, it sends signals to your brain that it’s time to de-stress. And both of the mental and physical effects of weightless floating combine to result in improved sleep quality — something that will keep your mind sharp and your body healthy, giving you the advantage of performing at your best. For more details, visit www.FloatOnHK.com.
Floating takes pressure off overworked muscles, bones, and joints, letting your body rest and recover without the relentless burden of gravity.
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NUTRITION
Nutritional Ergogenic Aids for Winning Edge? By Michelle Lau
T
he overwhelming number and increased availability of sports supplements in the marketplace presents an ongoing challenge for athletes to stay up to date about the safety, efficacy, potency, and legality of these products.
Although nutritional ergogenic aids — nutritional products that enhance performance — are highly widespread and it’s not uncommon for competitive athletes to use them at some stage in their career (succumbing to the temptation to experiment with one or more nutritional supplements), the fact remains that very few of these products actually improve performance, and some may cause concern.
As a certified nutritionist and an avid runner, I am a regular consumer of caffeine (one of the most popular ergogenic aids), and as I began including caffeine as part of my training routine, there was a noticeable improvement. Caffeine gave me a mental and physical boost by delaying my fatigue and lowering my perception of effort. I usually consume an 8oz cup of caffeinated coffee, 60min before each training session, which gives me about 100mg of caffeine. For repairing muscles and boosting glycogen stores, I usually drink fat-reduced chocolate milk after a hard run instead of supplementing with whey protein, since one can get the benefit of all the essential nutrients found in milk, not to mention chocolate milk has a good carb-to-protein ratio of 3:1 or 4:1.
So What Exactly Is Ergogenic Aid?
According to the International Society of Sports Nutrition, an ergogenic aid is 72
a nutritional practice, or pharmacological agent, that can help improve exercise performance capacity or enhance physical strength. These aids help prepare an individual to exercise, increase exercise efficiency, improve exercise recovery, and adapt to the rigors of intense training.
Let’s take a closer look at some of the most -common nutritional ergogenic aids that competitive athletes use nowadays to induce that winning edge.
Beta-Alanine
Beta-alanine is an amino acid that is produced endogenously in the liver — we can obtain beta-alanine through the consumption of foods such as poultry and meat, and as such the amino acid is typically administered as capsules or as a powder that is mixed with a liquid (usually water). Beta-alanine improves performance of events that would otherwise be limited by acid-based disturbances associated with high rates of lactate production (from muscle glycogen) when limited amounts of oxygen are available. Beta-alanine has been shown to increase muscle carnosine concentration (absence of carnosine results in more rapid fatigue and acidosis — the primary mechanism driving enhanced performance is the improvement in hydrogen buffering within skeletal muscle). Although somewhat limited, current information suggests that beta-alanine is safe in healthy individuals at recommended doses of 4-6g daily. However, side effect of paraesthesia (i.e., tingling) has been reported in studies, but this can be attenuated by using divided lower doses or using a sustained-release (slow absorption) formula.
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Caffeine Caffeine is the most widely used ergogenic aid by athlete to boost performance, which it achieves by stimulating the central nervous system in promoting heightened sense of awareness along with a decreased perception of effort and fatigue. The strongest evidence for using caffeine as an ergogenic aid has been demonstrated in endurance athletes such as runners and cyclists, and in athletes participating in high-intensity activities lasting up to 20min.
Caffeine has been proven safe when taken in recommended doses. Evidence suggests that benefits from caffeine can be achieved by taking in 2-3mg of caffeine per kilogram of body weight — this equates to 100mg of caffeine for a 110lb athlete, and one can easily can this amount from an 8oz caffeinated coffee. However, caffeine might not work the same for everyone — adverse effects like increased heart rate, dizziness, and tremor have been observed when taken in high doses and/or by caffeine-sensitive athlete.
Carnitine
Carnitine is an amino acid synthesized by the body to help metabolize food into energy. It is often marketed as a fat burner because it plays an essential role in fatty acid oxidation in muscle, but there is no good evidence of a beneficial effect of supplementation that would demonstrate carnitine acting as a fat burner or performance enhancer. Although carnitine is safe at recommended doses of 2-4g daily, it is not effective as an ergogenic aid.
NUTRITION
Illustration by Kirk Wescom
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NUTRITION
Creatine
Creatine is an essential amino acid used in the body as a source of muscle energy. It is perhaps one of the most widely used ergogenic aids and considered to be the most effective supplement available to increase short-term high-intensity exercise capacity and muscle mass during training. Supplementation can increase muscle creatine phosphate levels, and, although not all published studies show positive results, there is much evidence that creatine supplementation can help you train harder, promote greater physical strength, and muscle growth. At recommended doses of 3-5g per day (the usual amount consumed by athletes), creatine is a safe and effective ergogenic aid, but when taken in larger doses, creatine can cause gastrointestinal discomfort and cramps.
Nitrate
Nitrate has become increasingly popu-
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lar as an ergogenic aid, with a number of recent studies finding benefits to sports performance following the ingestion of nitrate-rich foods. Consuming nitrate-rich foods increases production of plasma nitrite concentrations, thus scaling up the production of nitric oxide (reduced state of nitrate), enabling various vascular and metabolic effects that reduce oxygen expenditure during exercise, thereby improving one’s exercise tolerance and economy of performance in endurance sports like trail running. Nitrate also increases blood flow in muscle, aids in regulation of muscle contraction, and assists glucose uptake. Examples of nitrate-rich foods are vegetables (such as rocket lettuce, spinach, bok choy, broccoli, and beetroot) and processed meats (added as a preservative, usually in the form of sodium nitrite/nitrate). There is currently limited evidence of the risks associated with high doses of nitrate intake — though caution should be taken when supplementing with doses
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above what would normally be consumed through regular dietary intake.
Although nutritional supplements and ergogenic aids receive most of the glamour and attention in sports nutrition, they really should be thought of as ‘icing on the cake,’ rather than substantial fare. Eating a healthy, well-balanced diet is the foundation to achieving the nutritional goals of training and athletic success.
Those who do decide to take nutritional ergogenic aids should always consult a sports nutritionist or physician to assess your suitability for a particular ergogenic aid. Michelle is a qualified nutritionist, nutrition expert, and wellness coach who specialises in sports nutrition and weight management. For more health and nutrition tips, follow her blog: nutriliciousss.wordpress. com / instagram @nutriliciousss.
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NUTRITION
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NUTRITION
ULTIMATE
ULTRA DIET By Katia Kucher
A
s ultra-thoners, our diets are an important part of our training plans. Like with any successful long-distance-running training program, which has to be individualised to our personal fitness and endurance levels, the same attention to customisation is needed when creating an effective diet plan. We’re all different when it comes to what our bodies like, what they are sensitive to, and how they process certain nutrients and respond to different diets. Differences aside, there are some fundamental key elements in distance-running training that we can all benefit from, and the same is true with what we eat. When it comes to optimising our diet, there are key principles that all of us can benefit from, fundamentals that will increase our endurance level, lower our fatigue, and speed up recovery.
We start on the journey towards optimal well-being by focusing on a healthy lifestyle — one that includes physical training, diet, sleep, and recovery. By respecting all of these vital elements in our training program, our distance-running endurance and performance level will excel.
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NUTRITION
General Nutrition Guidelines
Optimal Body-Weight Calculation
Daily Caloric Intake
Let’s take a look at some universal points to be mindful of:
Here’s an example: Body weight: 75kg Body fat: 10% Body-fat goal: 8%
Here are some recommendations to keep in mind:
1. Find your optimal healthy weight for long-distance running.
Fat mass = Body weight (75kg) x Body fat % (0.1) = 7.5kg Lean body mass = Body weight (75kg) – Body-fat mass (7.5kg) = 67.5kg Lean body mass (67.5kg) / Goal lean body mass % (0.92) = 73.4kg
2. Determine your daily caloric intake according to your training plan. 3. Build a healthy base for your diet.
4. Sort out any food-sensitivity issues.
Recommended body-fat percentage for athletes: Men: 6-13% Women: 14-20%
5. Create and personalise your ideal diet to increase your stamina and endurance.
Healthy Base for Your Diet A healthy foundation should be mindful of the following proportions: 60% carbohydrates, 20% fat, and 20% protein. For ultra runners, the recommended split can be adjusted according to your personalised diet plan — for example, for people following the Paleo diet, the split is 30/40/30: 30% carbohydrates, 40% fat, 30% protein.
As runners, carbohydrates provide us with glycogen, which is our primary source of energy. Most glycogen is stored in the liver, and some of it in muscle tissue. Our liver can only store a maximum of 2,000 calories — enough to fuel our body for 90120min. Meaning that when we are looking at running long distances, our blood sugar level will drop if we don’t fuel properly. When running for more than 90min, we need to consume some carbohydrates, with the recommended dose being 1-1.5g per kilogram of body weight per hour. Another option for energy, one that’s very popular of late, is to rely more on fat stores. Fat stores can supply up to 100,000 78
calories — enough to run for almost 100h! For our bodies to learn to rely on fat stores for energy, we need to adapt the carbohydrate, fat, and protein split closer to the Paleo diet of 30/40/30. The key is to train our bodies to burn fat and use it as a main fuel source. The challenge is that fat is not a quick source of energy, as it takes 3-4h for fat-based energy to be released. Though slow to release, this type of energy can be very useful for fuelling long-distance and ultra running.
When training, the recommended intake of fat in our diet is about 1.1g per kilogram of weight. To effectively train our bodies to rely on fat stores for energy, we need to train our fat-burning system for approximately 6-8 weeks using a low-carb highfat and high-protein diet. During those 6-8 weeks, we need to train at a low heart rate for long distances, not pushing our pulse and keeping our body in the “fat-burning zone.” After eight weeks, your body will be able to burn fat at a higher rate, lowering your carb needs. This will result in running faster while having to intake fewer calories. To main-
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•The average guideline for daily calorie intake for sedentary individuals ranges between 1,600-2,200 calories per day. •For very active people — like long-distance trail runners — the recommendation is 46-55 calories per kilogram of body weight. For example, for a male who weighs 75kg, the recommended daily caloric intake is between 3,450-4,125 calories (range depends on training intensity and running distance).
tain these results after the eight-week period, we need to train the same way for two days a week.
Protein must also become another key part of our diets. Protein only goes so far, supplying the body with 5-15% of energy fuel, but it not being able to store much energy, we need to supply ourselves with some protein during training and racing.
Protein is critical for building and repairing muscles, for making haemoglobin to carry oxygen, for helping form antibodies, and for providing our body with the 'last' fuel source. The average recommendation of protein intake for very active people is between 1.21-1.65g per kilogram. But, for ultra runners, it is critical to increase our protein intake to look after our muscles — for more-intense training and more-ambitious distances, the recommended intake is between 1.76-1.98g per kilo of weight. We need to adapt our diet to our unique bodies — as some people will require more carbohydrates while others will crave protein. On its own, your body is very smart and, as along as we focus on a healthy diet, able to tell us what it needs.
NUTRITION When we create a personalised diet, we should keep the carbohydrates, fat, and protein within the following range: 4560% carbohydrate, 20-35% fat, and 2035% protein.
Healthy fats and protein will stabilise our body and blood sugar levels. Even if you are following a plant-based diet, the same recommendations apply.
Food Sensitivities and Intolerances
Food intolerances, or sensitivities, are becoming increasingly common. A lot of factors are affecting our body’s sensitivity to food, for example: the decrease in healthy gut bacteria (the reason why probiotics are very important), our diet including more processed foods, people on average eating less fruits and vegetables, and the changes in our natural environment brought on by rising pollution levels. Symptoms of food sensitivities include: gassiness, cramps, bloating, heartburn, headaches, irritability, nervousness, and fatigue. Avoiding foods that our body is
sensitive to — even though it’s not necessarily foodstuff we’re allergic to — can make a huge difference in our energy level and overall well-being. Here’s a list of common foods that can cause disturbances: peanuts, tree nuts (walnuts, almonds, cashew, Brazil nuts), fish, shellfish, dairy, eggs, soy, wheat, gluten (side effects include swelling and inflammation of fingers and toes), and, last but definitely not least, artificial preservatives and additives.
Create and Personalise Your Optimal Diet Quality diet: Focus on eating fresh, natural, and healthy foods.
Eat enough: Monitor your calorie intake — remember, on racing days or long-training days, you need to take in an extra 300 calories to fuel those extra hours! Meal timing: Organise your meal schedule in a way that is convenient, enjoyable, and sustainable for your metabolism.
Monitor macronutrients: Make sure you get enough carbohydrates, healthy fat, and protein. Hydration: Drink enough, even on rest days.
Eat foods that you like eating: Consuming foods that we like will have a very positive effect on how we feel and deal with our daily diet.
Remember to include as many superfoods in your daily diet as possible, with lots of fruits and vegetables, whole grains, and protein. Avoid processed foods, lower your sugar intake, and reduce your alcohol consumption.
Within just a few weeks, you will notice the benefits of a healthy diet in your performance and overall energy levels. Katia is owner of d.BeFit (dBeFit.com), is a NASM-certified personal trainer, a NASM Sports Nutrition Specialist, as well as is TRX certified.
Protein is critical for building and repairing muscles, for making haemoglobin to carry oxygen, for helping form antibodies, and for providing our body with the 'last' fuel source.
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RACE DIRECTORY
Where To Race In Asia DATE
RACE
DISTANCE
LOCATION WEBSITE
12-Nov-16
UTX 100
10km, 60km and 100km
China
www.erun360.com
12-Nov-16
Tikitapu Offroad Trail Runs
16km, 23km, 42km and 50km
New Zealand
www.taraweramarathon.co.nz
12-Nov-16
Taiwan Action Asia 50
13km, 21km and 50km
Taiwan
www.actionasiaevents.com
12-Nov-16
Diamond Trail Run
36km
Japan
www.actrep-sports.com
12-Nov-16
Nilgiris Ultra
25km, 50km, 75km and 100km
India
www.nilgirisultra.com
12-Nov-16
Thailand Ultramarathon 50
50km
Thailand
www.thailandultramarathon.com
12-Nov-16
Bangalore Ultra
12.5km, 25km, 50km, 75km and 100km
India
www.bangaloreultra.com
13-Nov-16
Kanna Mountain Run
27km, 40km and 50km
Japan
www.kanna-mountain-run.com
13-Nov-16
Nuang Jungle Marathon
21km and 42km
Malaysia
www.nuangmarathon.com
13-Nov-16
Freedom Trail Run
5km, 13km, 25km, 35km and 50km
Australia
www.summerofcycling.com/freedom_trail_run.htm
17-Nov-16
Queen of The Jungle
95km to 140km in 3 days
Thailand
www.queen-jungle.com
18-Nov-16
Oxfam Trailwalker Hong Kong
100km
Hong Kong
www.oxfamtrailwalker.org.hk
18-Nov-16
Buckley's Chance - Survival & Off-Trail Events
10km, 25km, 50km and 100km
Australia
www.survivalrun.com.au
19-Nov-16
Formosa Trail
10km, 25km, 65km and 104km
Taiwan
www.formosatrail.com
19-Nov-16
Thailand Ultramarathon 100
100km
Thailand
www.thailandultramarathon.com
19-Nov-16
Hangzhou Dasong 108 international trail race
25km, 50km and 108km
China
www.42trip.com/races/1675/details
19-Nov-16
Vasque Hangzhou West Lake Trail Running Race
30km
China
www.iranshao.com/races/858
20-Nov-16
Tsaigu Tangsi Trail
30km
China
www.iranshao.com/register/reg_races/2016jiufenglansheng
20-Nov-16
Nuandong Valley Trail
10km and 15km
Taiwan
www.ezfun.24tms.com.tw/sports/page2_1.asp?eventid=168&evsnid=#sTOP
20-Nov-16
Smiths Sports Shoes Tauranga Trail Run
5km, 10km, 15km and 30km
New Zealand
www.taurangatrailrun.co.nz
25-Nov-16
China Ultra-Trail® Three Gorges
35km, 88km and 172km
China
www.china168k.com
25-Nov-16
Cambodia - The Ancient Khmer Path
220km
Cambodia
www.global-limits.com
26-Nov-16
The North Face 100 Singapore
13km, 25km,50km and 100km
Singapore
www.thenorthface100.com.sg
26-Nov-16
Nepal International Marathon
10km, 21km and 42km
Nepal
nepalmarathon.co.uk/race
26-Nov-16
Alpine Challenge
60km, 100km and 100miles
Australia
runningwild.net.au/alpine-runs/alpine-challenge.html
27-Nov-16
Goat Run Trail Running Series #4. Mt. Agung
25km and 15km
Indonesia
en.goatrun.id
26-Nov-16
Bagan Temple Marathon
10km, 21km and 42km
Myanmar
bagan-temple-marathon.com
27-Nov-16
Clark Miyamit Falls Trail Ultra
60km and 50miles
Philippines
cm50ultra.com
27-Nov-16
King of the Hills - HK Island
15km
Hong Kong
seyonasia.com
27-Nov-16
Action Asia Malaysia
10km and 18km
Malaysia
www.actionasiaevents.com
27-Nov-16
Ishigaki Island Beach & Trail Run Adventure
27km, 41km and 55km
Japan
www.actrep-sports.com
27-Nov-16
Ningde Sansha Marathon
10km, 21km and 42km
China
www.ssmarathon.com
27-Nov-16
Ultra-Trail 9 Loong Lake
30km and 60km
China
www.iranshao.com/register/reg_races/ULTRATRAIL9LOONGLAKE
27-Nov-16
Xiamen Jimei Mountain Marathon
18km and 42km
China
www.iranshao.com/races/3290
27-Nov-16
ATS Longbeach Coastal Challenge
5km, 12km and 21km
New Zealand
www.longbeachcoastalchallenge.com
2-Dec-16
MSIG Lantau VK
5km
Hong Kong
www.actionasiaevents.com
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RACE DIRECTORY
DATE
RACE
DISTANCE
LOCATION WEBSITE
3-Dec-16
Sai Kung 68
34km and 68km
Hong Kong
www.xterace.com
3-Dec-16
Liriver Trail Run
25km and 50km
China
www.liriver2015.360paobu.com
3-Dec-16
Mt.Yandang Ultra Trail
16km, 32km and 42km
China
www.wenzhouyueye.com
3-Dec-16
Waiheke Island Trailblazer
12km, 21km and 42km
New Zealand
www.synergyfit.co.nz/Running---Walking-Events.html
3-Dec-16
FreshChoice Kepler Challenge Mountain Run
27km and 60km
New Zealand
www.keplerchallenge.co.nz
3-Dec-16
The Goat Alpine Adventure Run - The Original Tongariro
20km
New Zealand
www.thegoat.co.nz
4-Dec-16
MSIG Lantau 50
16km, 27km and 50km
Hong Kong
www.actionasiaevents.com
4-Dec-16
Asia Trail Master Hangzhou
8km, 25km and 42km
China
www.reg.zuicool.com/en/2016-asia-trail-master-661
4-Dec-16
Ultra Trail Sabah
30km and 60km
Malaysia
www.asiatrailmaster.com/events/2016/12/4/ultra-trail-sabah
9-Dec-16
The Panoramic Trail
100km and 100 miles
Thailand
www.asiatrailmaster.com/events/2016/12/9/the-panoramic-trail
10-Dec-16
Speights West Coaster Adventure Run
6km, 13km, 21.1km, 30km and 42.2km
New Zealand
www.thewestcoaster.co.nz
10-Dec-16
Hehuan Mountain Trail
8km, 16km, 27km and 43km
Taiwan
www.ezfun.24tms.com.tw
10-Dec-16
The Punisher 50
25km, 50km and 80km
Philippines
www.2ndthepunisher50.verticaltosky.com
10-Dec-16
Kathmandu Ultra
50km and 78km
Nepal
www.ultratrailkathmandu.com
10-Dec-16
The North Face 100 Hong Kong
50km and 100km
Hong Kong
www.seyonasia.com
11-Dec-16
Care Action
30km
Hong Kong
www.careaction.org.hk
11-Dec-16
Fuzhou Wuhu Mountain Marathon
21km and 51km
China
www.iranshao.com/races/3261
17-Dec-16
Team Challenge 36
Team challenge/ Adventure race
Hong Kong
www.facebook.com/tc36bgca/
17-Dec-16
The Seven Heroes of Guguan
103km
Taiwan
www.beclass.com
17-Dec-16
UTSZ Shenzhen Ultra Trail 100 Miles Race
100miles
China
www.sz-ultra.com
18-Dec-16
2 Mountains Ultra
45km
Cambodia
www.asiatrailmaster.com
18-Dec-16
6 Inch Trail Marathon
23km, 34km and 46km
Australia
www.6inchtrailmarathon.com
31-Dec-16
Ultra Trail Tai Mo Shan
50km, 115km and 162km
Hong Kong
www.ultratrailmt.com
1-Jan-17
New Year N.E Mountain Race
22km and 30km
Hong Kong
www.xterace.com
8-Jan-17
King of The Hills - Lantau
14km and 29.8km
Hong Kong
www.seyonasia.com
13-Jan-17
The Ultra-Trail Nepal Winter Series
12km, 25km and 50km
Nepal
www.ultratrailnepal.com
14-Jan-17
Vibram Hong Kong 100 Utra Trail Race
100km
Hong Kong
www.hk100-ultra.com
14-Jan-17
The Dirt Track
75km
Thailand
www.asiatrailmaster.com
15-Jan-17
Two Bays Trail Run
28km and 56km
Australia
www.twobaystrailrun.com
17-Jan-17
Nepal Ultratrail
55km
Nepal
www.trailrunningnepal.org
21-Jan-17
Ultra Trail d' Angkor
16km, 32km, 64km and 128km
Cambodia
www.ultratrail-angkor.com
21-Jan-17
Green Power Hike
10km, 25km and 50km
Hong Kong
www.greenpower.org.hk
21-Jan-17
The James Mountain Stampede Ultra
50km
New Zealand
www.stjamesmountainsports.co.nz
22-Jan-17
Tahura Trail
42km
Indonesia
www.asiatrailmaster.com
26-Jan-17
Knapsack Lap Race–Race 2 Long Course Series : 3hr/6hr
3h or 6h
Australia
www.runningwildnsw.com/knapsack-lap-race/
28-Jan-17
Jumbo Holdsworth and Hooper Loop Trail Races
12km and 24km
New Zealand
www.runningcalendar.co.nz/jumbo-holdsworth-trail-race/
28-Jan-17
Tussock Traverse
6.5km, 13km or 26km
New Zealand
www.tussocktraverse.co.nz/
29-Jan-17
Rizal Mountain Run
50km
Philippines
www.asiatrailmaster.com
30-Jan-17
CNY Grand 3 Tour
18km and 35km
Hong Kong
www.xterace.com
81
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
GONE RUNNING
www.gonerunning.hk
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
82
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 • NOVEMBER / DECEMBER 2016
OVERLANDER 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
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
PASSION RUN 2160 Rama4 Rd., Klongtoei Klongtoei Bangkok, Thailand 10110 T: +662 6729141 Mon-Fri: 11:00 - 20:00
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| ASIA TRAIL • NOVEMBER / DECEMBER 2016
2YEARQUALITY WARRANTY
MADE I N EUROPE